Gotta’ Eat, Can’t Cook: Empowering Yourself Beyond the Kitchen

Gotta' Eat, Can't Cook is all about providing the skills you need to empower yourself in the kitchen and beyond.

3 primary concerns determine your quality of life: what you eat, how regularly and rigorously you move your body and how you manage stress.

To illustrate that point, even though the photo below is fairly current, this is what we humans (homo sapiens) looked like 10,000 or so years ago.

Up until 10,000 to 12,000 years ago we homo sapiens were all hunter gatherers.

10,000 years is nothing relative to the 10 to 20 million years it took for us to develop as hominids (early forms of humans) from primates or even the 200,000 to 300,000 years since we started to develop as “modern man”, or homo sapiens, that we are today.

Now, fast forward to more “current” times. 10,000 – 12,000 years ago, we were all nomadic hunter gatherers. That meant we had to move our bodies – almost always a lot – to find or hunt for food. At the same time, we had to manage stress to survive periods when food couldn’t be found or avoid being eaten by the same wild animals we were trying to kill to eat to keep us alive.

The fact is: our bodies are still hunter gatherer bodies that developed over millions of years. I joke that despite food that’s now available 24/7/365 in developed communities around the world, we haven’t yet become “homo couch-us potato-us”. That means our hunter gatherer bodies still require foods that promote life, regular and vigorous movement (aka, exercise) and techniques to manage stress so that we can think and behave clearly when life demands it most.

This site is about providing you with the skills you need to empower yourself to make the foods your body needs on your own. Like I’ve mentioned before, no one, no matter how well intentioned or influential they are to you, can empower you. Empowerment comes from within. That means only YOU can empower YOU. And this site provides picture book and video guidance and support to help you do just that in the kitchen – and beyond – because real empowerment begets more empowerment.

Ha! Then there’s the fun of it all. That’s up next!

Microwave Cooked Scrambled Eggs Picture Book Recipe

Sliding freshly cooked microwave cooked scrambled eggs onto a plate

Last post showed how to make stove cooked scrambled eggs all very easily and with 2 quick tips:

  1. Add just a little salt before cooking the eggs to help break down proteins in the eggs so that they turn out soft & fluffy, not fork-bouncing hard and rubbery. You should do the same thing here when cooking scrambled eggs in the microwave oven.
  2. Make sure the pan is warmed to the right cooking temperature before starting to cook the eggs. No need to do that when cooking with a microwave oven.

I will say that the first time I heard of microwave cooked scrambled eggs, I laughed, “No way!”

But then just for humor’s sake, I tried ’em – nose close to the microwave as shown here – and couldn’t believe my eyes.

Bruce watching MW cooked scrambled eggs in the microwave oven

Even better, I couldn’t believe how flavorfully they turned out, how easy it was to put them together, and how little there was to cleanup as I could mix, cook, and eat the eggs from the same bowl. Great!

Here’s all you need for ingredients and…

Ingredients needed to make microwave cooked scrambled eggs

…equipment.

Microwave safe bowl, towel & fork needed to make microwave cooked scrambled eggs

Click any picture on this page for a complete, freshly revised step-by-step picture recipe.

Microwave Oven Cooked Scrambled Eggs Recipe First Page

Stove Cooked Scrambled Eggs Picture Book Recipe

Pan Cooked Scrambled EggsWhen I was about 7 years old, the first meal I tried to cook was scrambled eggs. I’d seen my mom cook them many times. How hard could it be?

I felt fully confident putting a pan on the stove, firing up a burner, putting butter in the pan, giving an egg a good crack – and then, horrifically, watching the egg white and yolk splat next to me feet while I reflexively tossed the broken egg shells in the hot pan. Stove off, clean up the mess before anyone saw me. That cured me of cooking for the next 10 years.

If you’ve had similar experiences, I get it, and that’s what this site is all about: helping you empower yourself with the kitchen skills you need to make easy fully flavorful meals on your own.

As I mentioned at the end of the last post, Freeing Eggs From a Bad Rap, which came on the heels of a piece about how dietary fat does not cause heart disease, this post is about how to make scrambled eggs, which is the most popular way to cook and eat eggs. Before downloading that picture book recipe, which you can do by clicking any picture on this page or this link, here are two easy tips, included in the recipe, to ensure your scrambled eggs turn out fluffy and tender, not fork-bouncing tough and rubbery.

Tip one: adding just a light dash of salt, as shown below, to the eggs before cooking them,…

Dash of Salt
…adds a little flavor but, more importantly, helps break down some of the proteins in the eggs so that they turn out soft and tender, as shown in the contrasting pictures below.

Salted vs. Unsalted Eggs

Tip two: make sure to heat the pan you’re using to the proper cooking temperature. To check the temperature, wet your fingers with tap water, and flick the water onto the hot pan surface. The pan is properly heated when the water sizzles and evaporates on the pan surface – but not so hot that it immediately turns to steam.

pan temp check

Here are the ingredients and…

Pan Cooked Scrambled Eggs Ingredients

…pieces of equipment needed to make stove cooked scrambled eggs.

Again, click any picture on this page or this link for easy to follow, step-by-step picture book directions, and have fun making your own scrambled eggs with full-on empowered confidence!

Freeing Eggs From a Bad Rap

Bad Eggs

A month ago I wrote about the very undeserved bad rap bananas have gotten. And like I mentioned in that piece, I believed the negative hype and avoided bananas for a while. But life is about learning and adapting. I learned the truth about bananas and very quickly adapted my diet include them again, quite happily – and, actually, just had homemade banana ice cream with full-on flavor for dessert after lunch. Killer!

Picture book directions show how to take homemade banana ice cream from simple to exciting

Along with bananas, there’s another exceptionally popular food that, until very recently, has been unfairly criticized: eggs. Their crime: allegedly raising blood cholesterol and increasing the chances of heart disease. Wrong – and that’s based on objective scientific research, meaning scientific research that is not tainted by industry self-interest. Still, if you query “latest research on eggs and health“, and I urge you to do that on your own – and be sure to check both the source and date of what you find – you will still find continued “good vs. bad” controversy.

Regarding cholesterol, yes, eggs are high in cholesterol and are also extraordinarily rich in protein and other vital nutrients. As Dr. Malcolm Kendrick, author of The Clot Thickens , said in a January 2022 interview you can see by clicking this link or the image below and going to the 4 minute 40 second mark, an egg yolk is so rich in cholesterol “because it takes an awful lot of cholesterol to build a healthy chicken”. (My bold for emphasis.)

Dr. Malcolm Kendrick discusses the health importance of cholesterol

You can read more about Dr. Kendrick and his scientifically-based work by checking out my last blog. As I wrote in that piece, I’ve put his diet and health advice to practice – and love it for the foods I enjoy, how I feel as a young 66 year old and my consistently outstanding blood test results.

Next up: pan fried scrambled eggs – the first thing I ever tried to cook long ago but… Ha! I’m asking you to wait -not too long – to see exactly what that “but” means.

“The Clot Thickens”: Dietary Fat Does Not Cause Heart Disease

Common sense isn’t common until you’re introduced to it. After that you’re on the hook.

But first a warning: just be sure to verify the source of that “common sense” before you believe it, internalize it and put it to practice.

Here’s a prime example regarding food and health. I just Googled “does eating saturated fat cause heart disease”, and this excerpt from MedlinePlus popped up as the first hit.

As stated directly on their website, “MedlinePlus is a service of the National Library of Medicine (NLM), the world’s largest medical library, which is part of the National Institutes of Health (NIH)”.

The only problem with the above excerpt from my Google search, especially considering its influential source and page title, “Facts about saturated fats“, is that it is largely incorrect. Saturated fats are not unhealthy fats. The only stumbling block for me are the vague words “too much” in the highlighted blue section, which then give the word “can” some validity because too much of any food (or anything) can indeed lead to negative consequences. (More about that in the “takeaway” bullets below.)

Here’s what I got when I clicked to read the full page.

Everything underlined in light turquoise is undeniably true. The lines underlined in red, however, are not true based on scientific evidence. Those lines instead support the completely scientifically debunked “diet-heart disease” hypothesis that holds that eating saturated fat can lead to raised cholesterol levels in the bloodstream, which then can lead to arterial wall cholesterol plaque buildup and eventual arterial blood flow obstruction resulting in heart attack, stroke and other associated life-threatening problems.

The reason I’m convinced that the diet-heart hypothesis is wrong – although I completely and incorrectly believed it as common sense for decades – is that I’ve read, listened to and agree with the breadth and depth of evidence laid out in The Clot Thickens by Dr. Malcolm Kendrick, which is a must-read for anyone interested in the causes and prevention of the leading cause of human death, heart disease, or, more specifically, cardiovascular disease/coronary heart disease (CVD/CHD).

Dr. Kendrick is a Scottish general practitioner, who has spent decades rigorously studying CVD/CHD from an evidence-based, biochemical and physiological point of view. Here are some significant takeaways and quotes from The Clot Thickens that overwhelmingly debunk the diet-heart “eating fat leads to heart disease” hypothesis:

  • Most importantly, CVD/CHD is not caused by a single problem but is instead a process problem. (Dr. Kendrick adopted his “process” approach through insight gained from one of his professional mentors, Dr. Paul Rosch, Clinical Professor of Medicine at New York Medical College and Chair of The American Institute of Stress.)
  • No-one actually has any such thing as a cholesterol level…because cholesterol cannot float free in the blood, as it is not water soluble, and therefore cannot be blood soluble. (This is due to) a somewhat inconvenient chemical fact: cholesterol has to be transported (through the bloodstream around the body in microscopic) spheres called lipoproteins (lipid + protein = lipoprotein), which are about the size of a virus.”
  • Heart disease has nothing to do with eating saturated fat“. That means eating a diet rich in saturated fat and cholesterol does not cause cardiovascular disease/coronary heart disease (CVD/CHD). (My personal note: along with what I wrote about “too much” above, Dr. Kendrick’s entirely appropriate statement does not mean you can eat as much saturated fat and cholesterol as you want. Fats (more precisely identified as “fatty acids”) are high in calories, and those fats not used to maintain cell membrane integrity and support energy metabolism are stored in fat cells. Excessive fat storage leads to weight gain. Significant weight gain can then contribute to compounding problems that lead to CVD/CHD.)
  • The root cause of CVD/CHD is clotting (or thrombogenesis), which is why Dr. Kendrick’s book is titled The Clot Thickens. Initial arterial clotting is a multi-staged complex process and is the result of chemical, biochemical, physical and/or particulate matter damage first of the glycocalyx, the slippery blood flow-facing protective lining of arteries, and then subsequent damage to the single-cell-thick endothelial wall. (As defined concisely by US NIH, “Endothelial cells line the entire vascular system, from the heart to the smallest capillary, and control the passage of materials—and the transit of white blood cells—into and out of the bloodstream.”
    • Let’s cut the above bullet into two parts:
      • In the same way that your skin responds to a cut or abrasion by clotting and scabbing over until the skin heals beneath it, your body responds to damage to your endothelial cells, which cannot heal themselves, by initiating the above-mentioned clotting process and then absorbing and dissolving that clot deeper in the arterial wall to complete the healing – unless there are continued added injuries in the same location, which then allow the clot to grow ever-larger and restrict blood flow. A significant component of that multi-phase clotting process involves red blood cells (RBC’s) attaching themselves to a developing clot and thereby fortifying that clot – and here is where cholesterol comes in. RBC cell membranes contain about 40% cholesterol – and that is not unusually high, as all animal/human cell membranes contain on the order of 20-40% cholesterol. Most significantly, though there are other clotting components that also contain cholesterol in their structure (as noted above, cholesterol cannot flow freely in the bloodstream), the presence of red blood cells with their high cholesterol content is likely the reason many studying CVD/CHD incorrectly believed that cholesterol itself was the primary cause of arterial plaque formation.
      • To expand on the first bullet above, arterial clotting that leads to CVD/CHD is not a single “cause and effect” problem but a process problem, and that process is triggered by at least one or a combination of the following factors – and more (as discussed in the book):
        • Smoking and exposure to airborne micro-particulate contaminants
        • Diabetes
        • Raised blood pressure
        • Chronic kidney disease
        • Rheumatoid arthritis
        • Severe mental illness
        • Systemic lupus erythematosus (SLE)
        • Atypical antipsychotic medication
        • Steroid medication
        • History of migraines

If you’ve gotten this far, please then look more closely at the caption under the YouTube screenshot at the top of this page regarding cholesterol and lifespan. If that caption and the short video interview you can see by clicking this link or the same screenshot picture, that pits Dr. Kendrick against a heart-diet hypothesis adherent, resonate at all with you, please read or listen to The Clot Thickens – or do both as I did. You’ll be greatly enlightened with extraordinary life-changing food and health common sense – and will certainly get what I mean by the last eight words in the paragraph below (and then do read the final NOTE at the bottom of the page, which surely got my attention).

Most of all, thank you, Dr. Kendrick for your integrity, inquisitive persistence and gutsy toughness blazing a trail focused on reducing CVD/CHD through common sense thinking and practice – all in the face of misguided and daunting academic, government and corporate opposition.

NOTE: Just before punching off this blog now, which took me days to write to get it right, I Googled the same query I started with at the top of this page, “does eating saturated fat cause heart disease”, and this time got a very different top hit titled A short history of saturated fat: the making and unmaking of a scientific consensus, first published online in December 2022 and posted by the same NIH National Library of Medicine that posted Facts about saturated fats noted above. What I find extraordinarily interesting is that the second article, “A short history of saturated fat”, is diametrically opposed to the first “Facts about saturated fats” article and provides a rigorous argument against the diet-heart hypothesis very similar to what Dr. Kendrick provides in his The Clot Thickens. I’m very glad to see that and now see hope regarding the daunting opposition I mention above, though, at the same, I certainly wonder how making that identical query within the timeframe of a few days resulted in a such a completely different response to my first Google query.

Banana Ice Cream Full-On! Picture Directions

Adding commonly found ingredients to make banana ice cream with full-on flavor

Last post showed how to make fully flavorful (non-dairy) banana ice cream using only 3 ingredients: frozen bananas, vanilla extract and ground cinnamon. (Please also see Bananas Are Good Food! if you haven’t seen that post before or have been informed incorrectly by other sources that bananas are not good for you.)

This post show how you can easily use some of the commonly found ingredients in your kitchen to take that simple banana ice cream to full-on exciting. Here’s an example of what I used recently to help kick your imagination in gear.

Commonly found kitchen ingredients to take simple banana ice cream to full-on flavorful exciting

When you download the recipe, you’ll see I point out that I added a fresh peach not shown in the above ingredients. That’s exactly what I mean about improvising on the fly to suit your taste and/or dietary needs.

Please click this link or any picture on this page for complete step-by-step picture book Banana Ice Cream Full-On! directions.

Big Flavor 3-Ingredient Banana Ice Cream Picture Book Recipe

Last post focused on the health benefits of bananas, which, as one of the world’s most consumed foods, are often given a bad rap, as shown in the popup ad below, for no good reason at all.

Banana graphic with "5 foods never to eat" popup ad.

As a lifelong avid cyclist, I always have bananas on hand, either at room temperature or frozen, as shown in the shot below of the top of my fridge and inside my freezer today. Those two more darkly patched bananas are actually plantains, part of the banana family, that I use to make sweet & savory dishes.

Of course, there are many ways to enjoy bananas, and here’s one of my favorites: banana ice cream. To start as easily as possible, I’m showing just the base recipe here that requires only 3 ingredients: ripe bananas, vanilla extract and ground cinnamon – no cream or sugar at all. And though those ingredients, when blended together, taste killer good, I’ll show you in future posts how to take that base recipe from “simple to exciting” with added easy-to-find, fully flavorful ingredients.

The only kicker: you’ll need a sturdy food processor, like the one shown below, to make this recipe. If you don’t have one, either click this link for mash and freeze banana ice cream, which doesn’t require a food processor, or borrow a food processor from a friend or relative and make enough banana ice cream to share with them.

Click this link or any picture on this page for easy-to-follow 3 ingredient banana ice cream picture book directions.

Bananas Are Good Food!

I’m sure you’ve seen pop-up ads like this…
Weeping Banana

…that appear when you pull up a recipe or just about any resource regarding health, diet, or nutrition online. For some reason – and I haven’t yet found a single one that makes any sense – bananas have been given an unfairly deserved bad rap. On the flip-side, bananas are one of the most consumed foods in the world and the number one consumed fruit in the U.S. That alone is a good sign that common sense does sometimes – very appropriately – rule the day.

Here’s a simplified nutrition diagram and…

Banana nutrition graphic

…USDA nutrition table both from Very Well Fit: Banana Nutrition Facts and Health Benefits.

USDA banana nutrition facts

Bananas are considered a carbohydrate because of their ~14 grams of sugar per serving, but that sugar is counterbalanced, just as it is similarly in other fruits, by 3 grams of fiber per banana serving. That fiber helps delay sugar absorption in your body and thereby reduces the need for high insulin production in the pancreas to transport that sugar to cells for energy or send a message to the liver to convert any excess sugar to fat.  

Bananas are probably best know for their potassium content, though they are not among the 17 or so foods highest in potassium content. I saw a terrifically concise piece on potassium in a Medical News Today article online (link below) that read: “Potassium’s primary functions in the body include building muscle, synthesizing proteins, controlling the electrical activity of the heart and maintaining acid-base balance. Potassium is needed for maintenance of total body fluid volume, keeping electrolytes in balance and ensuring normal cell function.” That last line is pretty important regarding potassium’s ability to reduce muscle cramping during and after exercise.

Bottom line, bananas are good food, and I’m a big fan. Next couple posts will show some of my favorite ways to enjoy bananas: 3-ingredient banana ice cream and as part of a summer fruit salad.

Images of banana ice cream ingredients and banana added to summer fruit salad

In the meantime, here are some more banana nutrition links:

Healthline: Bananas 101: Nutrition Facts and Health Benefits

Medical News Today – 2 articles: one about health benefits of potassium that includes a list of other potassium-rich foods and another about health benefits, risks, and banana nutritional facts.

About Health – informative article titled “Do Bananas Cause Weight Gain?”

Easy Homemade Vanilla Extract

Picture book recipe shows how to make homemade vanilla extract

I’m a BIG fan of real vanilla extract. I love how it enriches the flavor of whipped cream, desserts, fruit pancakes, warm fruit toppings, breakfast cereals and much more as shown in a few examples below.

You’ll notice I’m using commercial or store-bought vanilla extract in the pictures above. Nothing wrong with that – except that the price shot through the roof years ago and is still high. The reason: Madagascar, the largest and most popular producer of vanilla beans, experienced storms, deforestation and labor shortages that meant that vanilla bean supply couldn’t meet worldwide demand (actually, vanilla beans aren’t real beans, like string beans, but are the fruit of the vanilla orchid).

.For me personally, that supply/price problem was a great nudge to learn how to make vanilla extract on my own – and it’s all very easy. All you need are vanilla beans, liquor that’s at least 35% alcohol content (70 proof), a container to pour off excess alcohol if you’re using a full bottle, sharp knife, cutting board, and then masking tape and a pen to mark the date, as shown below.

The toughest part of the whole process is ordering vanilla beans, which I recommend you do by searching “how to buy vanilla beans” online. Here are some links I’ve used: Beanilla and Amazon.

The next step is deciding what flavor of 80 proof (40%) alcohol to use: rum, bourbon or vodka. I’m a big fan of either rum or bourbon for their added flavor.

After that, it’s just cut into the vanilla beans to expose their flavorful middle where the small black seeds are, put the beans in the liquor bottle, close the bottle, mark the date you put the ingredients together with masking tape and a pen and store the bottle in a cabinet for at least 3 months to allow the vanilla flavor to infuse the alcohol.

Click this link or any picture on this page for step-by-step picture book directions – and enjoy!

Uniquely Flavorful, Locally Made Branford (Rice) Vodka

I love finding local flavors I can bring home when I’m on the road, like Branford vodka, made in Branford, CT, by the two guys not in neon above.

What distinguishes Branford vodka is that it’s made with Asian rice, which gives it the uniquely fused Japanese sake and grain-based vodka flavor. I was sold on that full flavor after tasting a room temperature sample at Val’s Putnam Wines in Greenwich, CT. That flavor, though, only rocket-shotted after I chilled the bottle in the freezer at home and then enjoyed it in a frozen glass.

Funny thing: as I was leaving Val’s last Friday evening, the woman behind the counter, Arona, said to the Branford owners, “Maybe that guy (me) can help you get your brand in North Carolina.”

Right on, Arona (I hope I spelled your name correctly)! I’d love to help and know even better that many others would love the flavor!

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