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!

Quick & Zesty Homemade Ranch Dressing – All in Pictures

As you can see in the graph below, Ranch Dressing was the number 2 most sold condiment in the US between 2019 and 2021. I can’t imagine that position has changed in the meantime.

The Quick & Zesty Ranch Dressing you see here is what I call a “base recipe” from which you can improvise however you like – flavor rules! – and I’ll provide guides about how to do that soon. The ingredients, shown below, needed to make this Ranch Dressing are all commonly found, require no cutting or chopping and are a lot more wholesome…

…than the ingredients you typically see printed on labels of store-bought Ranch Dressings, like those shown below. (By the way, the mayonnaise I’m using, far left in the picture above, is homemade, which you can see how to make by clicking this link. The yellow comes from added turmeric powder.)

Once you have the ingredients good to go, all you have to do is put them together,…

…mix them well and then let the dressing rest in the refrigerator for at least 30 minutes to bring out the full flavors of herbs and spices you use.

Click this link or any picture on this page for picture book Quick and Zesty Ranch Dressing directions, and enjoy!

Homemade Tomato Ketchup: “Super” Easy, Fully Flavorful, All in Pictures

As shown in the Statistica graph below, ketchup was the number 3 selling condiment in the US between 2019-2021. I can’t imagine that’s changed between then and now.

At the same time, as shown in the images of store-bought ketchup nutrition/ingredient labels below, most of those store-bought ketchups contain about 1 teaspoon of sugar per tablespoon of ketchup (3 teaspoons = 1 tablespoon).

Through most of my adult life, I’ve backed off ketchup mostly because I found it too sweet. But then, not too long ago, I found a sugar-free ketchup at a fresh food market in Easton, Pennsylvania. And though I loved the taste: fresh, zesty and rich tomato flavor, I wasn’t too hot on the price, something like $8.00 for the bottle you see below – and I found that price consistent for similar sugar-free ketchups on other store shelves across the country.

So, how ’bout I learn to make it on my own?

First step, find a decent recipe on line, like the one you see here from Tastes Better From Scratch.

As noted in red above, though the recipe above looks perfectly fine (thanks, Lauren!), I improvised (any recipe is only a guide) by:

  • using crushed tomatoes because I like that better than tomato sauce
  • cutting the sugar amount from 4 tablespoons to one tablespoon
  • skipping water – no flavor – and because I used a can of crushed tomatoes (14.5 ounces) that was almost twice the size of the 8 ounce can of tomato sauce called for in the recipe above
  • cutting out the salt because I didn’t think it needed it
  • skipping the onion powder because I didn’t have it on hand and, instead, used 1 full teaspoon of garlic powder
  • added 1/4 teaspoon of ground clove because I love that flavor
  • skipped the red pepper/hot sauce just to find out how the ketchup would taste without it – I could always add either later

Bottom line: here’s what I came up with that’s “super” easy to make (no cutting needed), low in sugar and salt, and, most importantly, fully flavorful – that you can see how to make by clicking this link!

Microwave Cooked Broccoli & Tuna in Lighter Alfredo Sauce – Easy & All in Pictures

Microwave Cooked Broccoli in Lighter Alfredo Sauce

Here’s another recipe we worked on together through AARP-sponsored “Gotta’ Eat Well” senior citizen kitchen empowerment at Eastway Rec. Center in Charlotte last Thursday. As I told an engaged group of women, who have become a band of “let’s make something fun & flavorful” friends, making microwave cooked broccoli and tuna in a lighter Alfredo sauce is just one very easy and fantastically flavorful way to take microwave cooked broccoli from simple to exciting!

Here’s what you need for ingredients:

Microwave Cooked Broccoli in Lighter Alfredo Sauce IngredientsAs shown in the ingredients picture above, the key to making the lighter Alfredo sauce is substituting heavy cream with evaporated milk and using fat-reduced (“lite”) cheese with no loss in Alfredo sauce flavor or creamy texture. Here’s a nutrition label comparison showing that ounce for ounce, heavy cream contains more than twice the calories and five times the fat as evaporated milk (1 ounce = 2 tablespoons; you have to double the numbers you see in the heavy cream label to make an equal comparison with evaporated milk).

Heavy Cream vs. Evaporated Milk Nutrition Labels

Click any picture on this page for a complete, easy-to-follow step-by-step picture book recipe.

Microwave Cooked Broccoli in Lighter Alfredo Sauce Picture Book Recipe

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