Recipes for VERY FILLING meals

[seedcorn]

If you are battling diabetes or even pre, the sugar in whole wheat bread is noticeable.

IF you own a bread machine-wife paid $15 for ours-fresh bread can be had in as little as 15 minutes of your time. IF you don’t have family history of diabetes, enjoy some sugar (desserts) for me. How I miss cakes, pies.......artificial sugars are beyond bad-leave a bad taste in my mouth....

 

[digitS']

In my simplistic way, I found that stir-fries fit well with gardening.

Splashing some broth in during cooking is always helpful. Of course, rice plays a role during cooking or under the stir-fry. Having a rice cooker, regularly used, plays an important role.

Of course, there are other starches - like noodles. Rice or pasta with the other ingredients can go into a casserole and the oven. Broth adds a lot of flavor, and can be used in cooking the pasta.

Lots of broth? Soup! Same ingredients ... with multiple choices for everything, flavors can vary. There is no reason to be bored and, additionally, leftovers have a role to play throughout .

Steve

 

[AMKuska]

you can disagree all you want, the science has been done

Can you cite some studies? I went looking. According to the studies I looked at, creating smoothies makes no difference if you are blending skin, pulp, and all. The only drawback has nothing to do with fiber, but satiety and blood sugar levels. Here, take a look at these for yourself:

1. Rickman, J.C., Barrett, D.M., Bruhn, C.M. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. J Sci Food Agric. 2007; 87:930–944.
2. Mozaffarian, D., et al. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med364 (2011): 2392-2404.
3. Muraki, I., et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013 Aug 28;347:f5001.

 

[thistlebloom]

For me having a green (no fruit, just all greens) smoothie in the mornings is all about getting the phyto nutrients from the greens. I confess that I'm not a salad fan in the winter and I don't like cooked greens. In order to consume as much leafy greens as I think I should be having a smoothie is the best option for me.
And no, I don't savor them because they are not delicious. I just get them down as quickly as possible.

 

[flowerbug]

Can you cite some studies? I went looking. According to the studies I looked at, creating smoothies makes no difference if you are blending skin, pulp, and all. The only drawback has nothing to do with fiber, but satiety and blood sugar levels. Here, take a look at these for yourself:

1. Rickman, J.C., Barrett, D.M., Bruhn, C.M. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. J Sci Food Agric. 2007; 87:930–944.
2. Mozaffarian, D., et al. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med364 (2011): 2392-2404.
3. Muraki, I., et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013 Aug 28;347:f5001.

the last one above is cited as a case against juice and for whole fruits.

"Our findings suggest the presence of heterogeneity in the associations between individual fruit consumption and risk of type 2 diabetes. Greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk."

note that fiber is what moderates the glycemic index of fruits, if you juice something you are changing the glycemic index.

most people do not eat enough fiber as it is.

i'm not going to go hunting for the science on glycemic index and fiber.

also when it comes down to juicing and the so-called benefits, if your diet is healthy your system can only absorb so many nutrients no matter how they are presented. it doesn't matter if you drink 8oz or 2 gallons other than you're wasting a lot of $ and time.

the hidden calories in a lot of the juices will add up - i'll let people go look that up for themselves too.

i prefer to get my veggies with a crunch or lightly steamed.

 

[flowerbug]

https://www.motherjones.com/food/2016/03/are-smoothies-devil/

is a pointer to an author who actually studies this (Robert Lustig) type of thing, but he's also looking at how the liver and pancreas react to various foods and how that affects how much fat the body is storing (and why).

 

[thistlebloom]

https://www.omicsonline.org/open-ac...-and-evidence-2155-9600-1000632.php?aid=93086

"..................
Table 4: Research related to smoothies and health (last 5 years).


Two studies have shown that fibre material is retained in smoothies. Scientists from the University of Leeds found that that cell wall structure of smoothies remained intact after they had been manufactured and exposed to simulated digestion for up to 16 h [14]. It was also observed that smoothie mixing led to a 68% reduction in viscosity, 30% reduction in total dietary fibre and 10% increase in soluble dietary fibre [14]. Equally, another trial found that fibre material is still present in the smoothies after processing-16.9% and 17.5% fruit cellular material by weight in the two smoothies tested [15]. These findings revealed that the fibre content retained in the smoothies resembled that similar to the process of chewing fruit, with this potentially having its own health effects."

 

[thistlebloom]

So apparently "science" doesn't agree and you can find what you like to support what you want.

 

[flowerbug]

So apparently "science" doesn't agree and you can find what you like to support what you want.

"30% reduction in total dietary fibre"

doesn't sound good to me...

but i do agree with

"On-going research is needed along with continued innovation by smoothie producers with health outcomes in mind"

 

[thistlebloom]

10% increase in soluble dietary fibre [14]. Equally, another trial found that fibre material is still present in the smoothies after processing-16.9% and 17.5% fruit cellular material by weight in the two smoothies tested

Keep reading.
Nobody expects you to live on smoothies alone. If you don't want to consume them, by all means steer clear. But to state that science supports your position about fiber is narrow minded. It clearly doesn't.

I believe AMKuskas point in her links were that they were not talking about fiber but about the sugar.