Podcast Episode 14 – Immunity – The Second ‘B’ and the ‘S’ in G-BOMBS

Onions and Mushrooms

‘B’ is for berries and ‘S’ is for seeds/nuts in the acronym G-BOMBS. Today we wrap up the G-BOMBS Series. We talk about our favorite seeds, nuts, and berries and share ideas about how you can incorporate these foods into your diet. Stay tuned for our challenge at the very end.

G-BOMBS defined: G = Greens, B = Beans, O = Onions, M = Mushrooms, B = Berries, and S = Seeds.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

Show References & Additional Notes:

Flaxseeds are one of the richest sources of plant-based omega-3 fatty acids which means is it anti-inflammatory.

Recipes:

Oatmeal Bars with Berries and Seeds

Oatmeal Options

Chocolate Chia Mousse

Raspberry Chia Jam (A double-dose of seeds.)

Other online resources:

EWG’s (Environmental Working Group’s) Dirty Dozen Shopping Guide

G-BOMBS Nutrition Bars – Chocolate Peanut Butter

Dr. Fuhrman’s G-BOMBS Downloadable Guide

Patryce (00:00): Hi, Shonda how are you?

Shonda (00:02): Good. So, Hey, what, what are you talking about today? Oh, we're finishing up G-BOMBS today.

Patryce (00:09): Yes. Yes. B the other B. And we're going to do B and S so we're doing berries and seeds, right?

Shonda (00:18): Berries and seeds. That's right.

Shonda (00:31): Hi and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real. [inaudible] Here's our disclaimer. We do not officially practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.

Shonda (01:21): G-BOMBS is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. So check out the show notes. Learn more information. Learn more information. There will be recipes and a few videos to support what we're discussing today. Let's see berries and seeds. So berries and seeds. Seeds also includes nuts. So we'll be talking about all these things today. And I guess just like we've been doing, I mean, let's just talk about what our favorites are and you know, maybe some things we want to try out or something like that. And, um, how to incorporate berries and seeds and nuts.

Patryce (01:54): I'm a big fan of berries, but I do know my favorite. And one of them would be blueberries because they're, well, first of all, what are berries? There's small, soft round fruit. And they come in various colors like blue, red, or purple. And, um, so one of my favorites are blueberries. And as far as I know, they're just, they're blue, dark blue, purple, whatever you want to call it. But these are not only delicious and nutritious, but they're very convenient (I find them to be) to pop in your yogurt or just to eat by the handful. And some people freeze them and just have berry treats. So frozen little berries, [Right, Yeah] that'd be good. Good to... And they're a good source of fiber, vitamin C, and uh, all these I think are low in calories. Another favorite for me are raspberries. Sometimes I eat blueberries and raspberries together. Uh, generally, I get red raspberries for the family. And again, the one thing about raspberries though... I did not realize they come in black. Black, black, raspberries.

Shonda (03:02): Hm, black raspberries?

Patryce (03:05): Apparently, the only reason I bring it up, is apparently they're all good for you, but the black rasberries maybe even a more nutritious. So I'd love to try those out. So I'll be on the look out for the black raspberries and then also another favorite strawberries. And I think that is a popular one in the U. S. Period, then also cranberries And I love, I like cranberries. I like that tartness. Unlike the rest, they have more tart a tart taste and they're very, they're well-known to be beneficial to females for the urinary tract health. Blueberries, strawberries, raspberries, oh, acai berries. And I know people pronounce it different ways, but that's the way I'm going to pronounce it today.

Shonda (03:53): Now, those are usually...you usually get those dried already, right?

Patryce (03:56): Yes. Dried or nowadays we get a lot of them... Frozen packs of them to throw into the smoothie.

Shonda (04:03): Okay. And they're bitter, right? Like cranberries.

Patryce (04:06): Yes. I'm glad you brought that up because they are naturally more bitter or not as sweet, but so many things sold with acai berries have sugar added. So you have to be careful about that because acai berries are originally from the Amazon. And so we look out for the ones you purchase so that you're not getting more sugar than you expect. Um, so that's why we usually get the packs. And there's a brand that doesn't have sugar added and all of these that I've mentioned have seeds in them, uh, I don't think there's any need to not eat the seeds, but actually the seeds are healthy.

Shonda (04:45): Right. You know, I think one thing we should mention is if, if it's possible to buy, um, organic berries, because berries are sprayed with a lot of pesticides normally, because they're just a tender fruit, you know, and, and insects are attracted to them. Yeah. I mean, maybe not even every time, but sometimes treat yourself to organic berries. Fruit that 's soft that we eat the whole fruit try to go organic. And the other fruits that maybe have a peel on them, not that necessary to go organic, if you have to choose which to buy organic and which not. Hey, I just thought of one that I don't think you mentioned. Well, there are two. What about cherries? And they're naturally sweet. They can be tart and sweet at the same time. Those are some that I know that we really enjoy here along with, um, my daughter likes blackberries.

Patryce (05:49): Oh, that's right. I forgot those. Yeah. Those are yummy too.

Shonda (05:52): Other ways that we can use berries are, you know, did you mention already putting them on top of oatmeal?

Patryce (05:58): No, I didn't mention any uses. Just my favorite.

Shonda (06:01): Just drop them on oatmeal and you know, along with what we're going to talk about next, that would, that just makes a great combination for seeds and nuts and berries all on top of your oatmeal. And then, you know, um, I bought, since we just came out of, uh, Thanksgiving season, I did buy some organic cranberries and I rinsed them and I put them on a single layer and I froze them, you know, put them in a bag. And then now it doesn't take many to get the benefits from them. I can throw five in a smoothie, you know, that's kind of sweet with bananas and things and it doesn't, and it's not like I'm just trying to eat a cranberry smoothie, just throwing like four or five in there. You know, if I put that in there every day, over time, that adds up. So that's one option. That's something new that I just started knowing that I need more of the, the red antioxidant type berry in my diet.

Patryce (06:58): That's a great tip because I have a pack of cranberries in the refrigerator that we didn't use. And I'm like, what am I going to do with all these? But I can freeze them. You're saying. And I think we've mentioned already that the, I mean, of course they're healthy foods, they're high in vitamin C, they're antioxidants... They have fiber. And because of that, fiber will help make you feel more cool and they're low in calories. So those of us who are looking at our waist, trying to stay our fit selves, it's another good way to do so by having various for a treat or even for dessert fruit can be a great dessert option. And yeah, we can make our parfait with, well, I'm not as creative as you are, but with the fruit, with the yogurt. And then we're going to talk about seeds and nuts. Maybe we should move into that now because berries and seeds and nuts that they go well.. They compliment one another,.

Shonda (07:49): Right? Yeah, they do. Okay. Yeah. Let's talk about that.

Patryce (07:52): So what are your favorite seeds or nuts?

Shonda (07:55): Well, On a regular basis in the pantry, we have walnuts, almonds, pecans, sunflower seeds, and pumpkin seeds. Those are the top five that I keep and I do throw all of them in oatmeal on a regular basis. If I'm having oatmeal, I'm having a nut with it. At least a nut. I may not have a fruit, may not have a fruit, but I always have a nut or, you know, nut milk. I do sometimes make my own nut milk by just adding water and nuts and blending it up and squeezing it out in a nut bag. That's a little extra step, but it's really creamy. It's really creamy when you make it on your own, because you can make it as thick or thin as you want. Just makes for a delicious breakfast. I throw raisins in there and this morning I threw fresh cranberries in there. Those are our top five. I usually keep the pantry well-stocked with that. Uh, Leslie and I are the only two that really eat the nuts and we both put it in our oatmeal.

Patryce (09:05): We have some of the same nuts. Um, one thing, um, did you mention, yeah, you did mention pumpkin seeds. And did you mentioned flaxseed?

Shonda (09:14): Not yet. Do you use a lot of flaxseeds?

Patryce (09:20): I have begun to explore use of flaxseeds. And as I had told you over the Thanksgiving holiday I actually made that yummy, sweet potato pie, but I learned that you need to..., I had not bought the flaxseeds.

Shonda (09:34): Ground flax seed,.

Patryce (09:36): So I learned that that you can still eat them, not ground, but I''ve made since another pie with a texture that was definitely improve upon. They have a bit of a nutty smell to me...[inaudible] and then flaxseeds have a lot of health benefits. Yeah. So I'm trying to incorporate those more.

Shonda (09:56): Yeah, they do. They are, I will definitely put a link to that, but I know they have high amounts of good fatty acids. So yeah, I use a lot of flax seeds because I make like, when I make any kind of breads or pancakes or anything, I use it in place of an egg... Ground and mixed with water and it becomes a good egg replacement. So that was really how I started using flax seeds. And I also, every now and then I do remember just because I don't remember when it's already ground, I keep it in the freezer to keep it from going rancid. And I remember to put it in my smoothie, but it's in another freezer. It's not with my fruit, so maybe I should move it over to the fruit where the fruit is. And then I will remember, what do you think about chia seeds?

Patryce (10:45): It's a huge fan, but I, a friend that introduced me years ago to we just put... She just puts it every morning in some water or juice, just add a small amount and let them become a little gelatin like and drink it.

Shonda (10:58): Yeah, they do. Chia pudding is popular for those who like chia seeds. So I'll make sure and find a good recipe for that. If anyone wants to try that recipe. Um, but just like flax seeds, they both have the good fatty acids. They're both some that I had to get, get an acquired taste for.

Patryce (11:20): I can see that. I can see that.

Shonda (11:23): They're really different. So when you start, you just may want to sprinkle a little in here and there, or use it as an egg replacement and you will not really taste the flaxseed flavor that way.

Patryce (11:37): But what about the chia seeds. Do do those come grounded too or no?

Shonda (11:42): You know, I don't think I've ever seen she chia seeds grounded. Yeah. I think most chia pudding, just like an addition or whatever into a treat or smoothie or on top of oatmeal and things like that.

Patryce (11:58): And did you mention hemp seeds?

Shonda (11:59): I didn't.

Patryce (12:00): Oh, okay. Those... That's one other seed that we have in the past to throw into our smoothie. That's the only way I used them. And they're great that way. Um, maybe I should look into other ways to incorporate them into our diet, but they're actually, you know, they're, they're good for you as well. They seem to have a lot of my magnesium.

Shonda (12:19): And they do have a good flavor. You know, I don't have any, but you know, now I may want to get some to add to oatmeal because I'm always telling people they're like, I'm busy. I don't have time. You know, oatmeal is like a staple breakfast for me. I'm busy in the morning. You know, I can get more creative later or more adventurous in my food, but in the morning, I'm just ready to get to work on my projects. I mean, think about all the berries we've talked about, all the nuts and seeds. There's such a variety that we can do with oatmeal by adding different nuts or different seeds or different fresh berries or dried berries and things to have a different oatmeal everyday.

Patryce (13:04): Yeah. That's good. Especially with this weather this time of year, it's a warm, hot cereal and we overlook that. And now that I think about, I used to eat it a lot and I've just forgotten about it. But now that we're talking about seeds and berries and nuts, it's time for me to bring out the oatmeal again. And I like the steel cut

Shonda (13:24): And steel cut is very easy in the InstantPot, just a plug for InstantPot, because I love my InstantPot.

Patryce (13:32): I hear you. It's a great way to make sure you get your berries in and oatmeal itself is good too, because it's, uh, high in fiber too.

Shonda (13:42): High in fiber. Yes.

New Speaker (13:44): Because also when I've had it in the past, now that you've mentioned, I'm still full. So you tend to not overeat the rest of the day. That's just been my experience. So anyway, I think it's a great idea, especially with the holidays coming up to get creative, or just start doing the oatmeal and see how that goes.

Shonda (14:04): Yeah. That's a good idea. So I guess we just like to invite you to try to incorporate more berries and seeds in your diet. If you know that there's room for improvement in that area. There will definitely be show notes full of ideas. So there we have it, we've completed the G-BOMBS series. We just want to remind you that this is just a great acronym to incorporate healthy foods into your diet and ways that you can remember. Did I have all my G-BOMBS today? [Yes.] We hope you're entering a great holiday season...

Patryce (14:40): We hope that you found something interesting or something that you'd like to try out yourself and again, share it with others so we can all begin the journey of just incorporating healthy foods into our diet. And one way is using the G-BOMBS.

Shonda (14:51): Yeah. Remember the G-BOMBS. Let's all... I invite you all to join me on my morning oatmeal.

New Speaker (15:01): I'm going to. Count me in.

Shonda (15:03): Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details@realfoodanddrinks.com under the podcast menu. Also subscribe to our podcast. If you aren't already a member of our community. And if listening through anchor, please send us a message of topics you would like to hear us have conversations about until next time. Let's just be real.

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Podcast Episode 13 – Immunity – The ‘O’ and ‘M’ in G-BOMBS

Onions and Mushrooms

‘O’ is for onions and ‘M’s is for mushrooms in the acronym G-BOMBS. Using onions and mushrooms in preparing our foods not only adds great flavors but are also healthy ways to support our immune system.

G-BOMBS defined: G = Greens, B = Beans, O = Onions, M = Mushrooms, B = Berries, and S = Seeds.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

Show References & Additional Notes:

Quick Pickled Onions

Mushroom Soup (Video Recipe)

Homemade Honey Cough Syrup

“Thank you” to Dawn. Dawn is my live-streaming friend I mention in this episode who introduced me to the concept of G-BOMBS.

Shonda (00:00): Start from the heart. I mean, you know, I mean, really why are we doing this? Because, you know, we, we have, uh, discovered something that we think is great, right?

Shonda (00:21): Hi and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real. [inaudible] Here's our disclaimer. We do not officially practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.

Shonda (01:08): I think I was on, um, one of my live streaming with some friends and just chatting through the chat and trying to get some ideas for what to talk about or what to do videos about. And one just mentioned G-BOMBS. You know, she said G-BOMBS and I had to go look it up because, you know, even though I've been eating G-BOMBS forever and for really a really good three years since I've adopted the whole food plant-based diet, I mean, that's all that it is, you know, and mushrooms make things taste good, you know? So that was always thrown in there and onions and things like that. And you know, I know greens, give me energy. What else is there? And the beans, I just love beans. I just love the taste. So, you know, everything I've been eating is the G-BOMBS.

Shonda (01:55): So I'm like, okay, well I'll present it this way. That's why we're bringing all of this to you. And we just want to share on ways that we have discovered on how to eat in a healthy way, or is it helpful way? I don't know what, but.

Patryce (02:11): I would say both, healthy and helpful. I had never heard of G-BOMBS until you mentioned that not too long ago, but that my husband had actually heard about them. And I think it's just a great way to remind people of ways we can incorporate healthy food daily by just remembering what G-BOMBS stands for and we've already covered greens and beans. And today I think we are covering mushrooms and onions. Right? [Right.] Yeah. Mushrooms I've always liked them like yourself and continue to like mushrooms. There are so many out there, but it wasn't until we started thinking about G bombs and what to talk about that I researched the mushrooms more and learned that they are very

Patryce (03:00): Very ealthy. And what, I mean, by that is that they have been associated with decreased risk of breast cancer , stomach and cancer of the colon. Wow. And there was even a Chinese study that I think Dr. Oz mentioned Joan Lunden as well as Dr. Furhman. I think all three of them cited them somewhere. They talked about this same Chinese study, a women who ate at least 10 grams of fresh mushrooms each day. That's about one mushroom per day, had a 64% decrease risk of breast cancer.

Shonda (03:42): Wow. That's a powerful little thing. Isn't it? If it's just one mushroom.

Patryce (03:48): Exactly. And I'm just like, wow, how did I not know about this?

Shonda (03:55): Yeah. And actually though I just read today though, that I think Dr. Furhman who came up with the G-BOMBS, uh, acronym, I think he recommends that they are always cooked for some reason. But, you know, I really don't. I used to study the nutrition part, you know, about all these foods. And so I'm glad you like to do that part and that you bring that for us because now I'm just like, just eat, just eat everything and just eat as much as you can and you will get the nutrition that you need, you know, so, But, um, so, you know, and, and, and when we're talking about plant-based food, I mean, it's always good to eat a mixture of raw and cooked vegetables. You know, sometimes eat them cooked the same vegetables, sometimes eat them raw. So I think that by doing that, we get the full benefit of, um, the vegetable itself. So.

Patryce (04:55): That's a really good point because when I read fresh, I didn't know, they meant fresh and steams. Fresh and sauteed? Did they mean raw. [Right. Yeah.] It wasn't a hundred percent clear. Um, and, and just from personal experience, I will eat raw mushrooms, but most, most of the time I have sauteed them, I've cooked them to some degree. Um, maybe not even a lot, but I seldom eat the raw mushrooms. I think it's fine. Like you said, to have some raw, but, um, definitely with mushrooms, I found them more palatable by stir-frying them or doing different roasting or what have you, or grilling them all different ways of eating them. Um, so I was just, again, blown away by that information about breast cancer. I really like some people out there, you know, some of us like mushrooms, but we don't go out of our way to eat them. And that that's been something that I'm going to start going out of my way to incorporate mushrooms on a more regular basis.

Shonda (06:01): Yeah. I usually I buy them every week and sometimes though it's like the end of the week and I'm like, Oh my goodness, I have these mushrooms in here. So I'm trying to cut around, you know, I'm left with them. So what I'm going to do now is just make sure that, you know, when Friday's my grocery day, when I buy those mushrooms, that's the day that I'm going to probably cook the mushrooms. And actually now we just got a food saver so I can actually seal them back up. And that was really nice for this week. This is the first week I, I resealed the mushrooms. So that's, um, um, money saving tips there, you know? Um, so yeah. Now what do you think is going to be your favorite? You know, what do you think you're going to do with mushrooms now? I know you just told me a little bit, but are there any new recipes you have in mind?

Patryce (06:53): Well, actually, I, I, I've been eating a mushroom. Maybe you can call it a casserole, uh, similar to one, but basically it's just like mushrooms. And again, there's so many, they're the portabella, they're the oyster ones. They're the, there are several types of mushrooms and maybe we can have those in show notes later, list some of those out for you, but, um, just slicing some mushrooms and adding some tofu. And then a nice little sauce, uh, more of an Asian inspired sauce. You can make one yourself, um, instead of soy-based I use that coconut amino acid, um, and some ginger, but anyway, uh, an Asian inspired sauce over the slice mushrooms with, uh, some tofu and then maybe some brown rice.

Shonda (07:49): Okay. That sounds good. Kind of like a stir fry.

Patryce (07:52): And add some greens on top of that. Some spinach or kale, and I'll have a meal right there. I've been doing that. And then adding some chick, well hummus on the side. That's been tasty. But there's so many other things actually, uh, I didn't make it, but my stuffing, I looked at a recipe. You can make a stepping with mushrooms. Also, you can make, uh, instead of your traditional stew, (instead of) a beef stew, I saw a recipe using mushrooms and it looked similar to a beef stew and I haven't made that one yet, but that's another thing I'm encouraged, I mean, I'm looking forward to making a stew with mushroom and then also there's, you can just, I often just, uh, put some vinaigrette, some salt pepper, or that Bragg's seasoning I like to use and throw them in the oven and roast them, have them at the side.

Shonda (08:47): Oh yeah. I roasted some today with some potatoes and just everything. I did that sheet pan roasting. I did that today. Um, but you know, I think about when I may have initially started on my, um, plant-based diet, I would substitute the larger portobellos for like burgers, you know, grill them cause they're so big and thick, so that's a good, nice way. You know what I think I'm going to have that this weekend. What we're going to talk about also are the onions and I've made like a, uh, uh, gravy using mushroom and onions. And I have this specific recipe that I want to share. I'll put in the share notes, uh, and it's going to be a link to a video. And, uh, I made it about a month ago and my daughter really liked it that she asked for the recipe and she and her friend were going to try and make it, I don't think they were successful because something happened. I cannot remember what happened, but, uh, anyway, she was really, they, she really liked it. So I'll definitely put that one there. Um..hmm.

Patryce (09:56): And then I'm wondering, especially for onions, are they better to eat cooked some or raw or, or is it, you know...

Shonda (10:08): I think just like with any other vegetable, we should just do both because I've heard some people complain with their raw....I guess some people who have acid reflux.

Shonda (10:20): Yeah. Yeah. So yeah, cook them if they don't do well raw, but some lighter ones that you could eat that are raw would be like green onions, the tips of green onions.

Patryce (10:32): Oh, I forgot about those. Yeah, the green onions, very tasty and very good raw,.

Shonda (10:38): You know, sometimes I use green onions in place of a regular onion when I make, um, guacamole. Yeah. [That's a good idea.] Yeah. That gives it another taste. So onions include, you know, it's not just onions a round bulb of onions, but, uh, also leeks is in that same group. Um, garlic, chives, shallots, and scallions. Um, they're all in the same family, this family, you know, the onion group has, um, beneficial effects on the cardiovascular and immune system. And of course, as well as anti-diabetic and anti-cancer effects. So I think that it just helps with ...these help mostly with like detoxifying, you know, and also I think they, I know garlics are, are great, uh, prebiotic, which feeds the good bacteria in your gut. So, you know, it promotes a good colon health, you know, good stomach and digestive system health.

Patryce (11:51): Oh, that's important.

Shonda (11:54): Yeah. Let's not forget about the onions. And I do think that, you know, when, you know, when you really slow roast onions or slowly cook them, they do become sweeter. You know, there may be someone out there that's not aware that they how sweet they become. I love cooked onions.

Patryce (12:14): I forget to do it sometimes. But, um, I definitely like them somewhat uh, what do you..you said...caramelized. Very good on sandwiches. They're just good.

Shonda (12:28): I mean, we throw, uh, we throw onions in everything, right. I mean, you know, salads, or even when we make, like, I make like the chickpea salad, you know, it's just a really good flavor enhancer. I love both, um, you know, onions and garlic. I don't use the shallots or the scallions as much. Sometimes if there's a specific recipe, I may use it, but um, not really. Oh, and you know what, let's see here. One thing also, I know many people have heard of this, um, uh, onions are high, have high concentrations of quercetin. Are you familiar with quercetin?

Patryce (13:12): Is that for pain? or...

Shonda (13:12): Sometimes, you know, a lot of people go for quercetin when they have allergies.

Patryce (13:19): Oh, the shots?

Shonda (13:20): No, they're little..they're... You can buy quercetin, a quercetin supplement and it's good for anti-inflammatory, um, you know, as good as an anti-inflammatory. And I know a lot of people that use it, I think I used to use it when I had seasonal allergies. I would go for the quercetin.

Patryce (13:41): Um, I didn't know about that.

Shonda (13:45): Yeah. So seasonal allergies?... Go eat some onions.

Patryce (13:53): Well, speaking of onions...it's a little off topic, but it's still pertaining to onions, I know I have actually sliced onions and put them on the soles of our feet. And I know... When did we start? Anyway, you mentioned earlier about being a detoxifier. And I think when you have a cold or...It seemed to really help the kids and I experimented myself, but it sounds odd, but you just put a couple rounds on the bottom of your feet with a sock. Similar to how people do that, uh, vapor...what do you call that?

Shonda (14:34): The Vicks vapor rub.

Patryce (14:37): That the onions, it seems like it really calms those colds and helps you get over it faster.

Shonda (14:45): Uh hmm, well, let me tell you that I used to make, I'm trying to think of what..., When Erin would get sick, even as a child, you know, young, you know, prior to teens, uh, and even now she will take it, but I would make..., I would do similar. It must be similar to, I'm going to put a pickled onion recipe link there, but I used to do, um, was it just onions or did I do onions and garlic? I would put onions in a, in a shallow dish and cover with honey and kind of mush it and just sit it out on the, on the countertop. Yes. And just kind of mush it and let all the juices get into the honey and feed it to her as a syrup when she had a cold or respiratory...

Patryce (15:33): That was really helpful. And then the syrup is good for your throat.

Shonda (15:40): So there we go. Anti-inflammatory right?

New Speaker (15:42): Yeah. Oh my goodness. Okay. See, we can do that instead of the cough syrup...[laughs]

Shonda (15:48): Yeah, instead of cough syrup. Actually, I have some in my fridge and, um, it's been there probably about a year. I can't remember if she had something or whatever it was right before COVID so, or may have been right before we realized COVID was there and we had something. Cause you know, um, we do think that we may have had COVID already. Not sure. Have not been checked yet. If we get checked, are you, would you ever get, are you going to get checked for, for the antibodies?

Patryce (16:22): I would like to, but some people say that after six months you don't have the antibodies anymore. I don't know.

Shonda (16:28): Yeah. That's possible. So well, it's been over six months, but anyway, we did. And, and sometimes, you know, just like I go in and have sauerkraut, the sauerkraut or kimchi have onions in them too. I've put, uh, onions in kimchi. Of course that makes it spicy. Onions and garlic. And so yeah, sometimes I just, you know, kind of try and listen to my body and say, Ooh, I may feel a little something in my throat or something like that. And then I'll just go and have a teaspoon or tablespoon of kimchi with onions, you know, or, you know, I may just pass by that syrup and have a little bit, even though that syrup is just preserved, it's just, it's just like doing, um, a fermented food and it's just in the fridge. So it's going to last forever and it's in honey. So, you know, honey is a preservative anyway, it preserves things. So, uh, it's in the fridge, I guess, ready to go.

Patryce (17:29): No, I did not. I used to give the kids a little bit of honey during that... When you get a cold, because our doctor finally said, you know, in England, they don't even prescribe cough syrup immediately. They prescribe a bit of honey. But now that you're mentioning this whole idea with the onion, that's the way to go in the future. I think you need something like that. I will definitely do that. And you, mentionedthat garlic is in the same family. I know my aunt, uh, she's now in her 60's or 70's, but way back when ... she used to roast garlic almost every other night and she would just eat cloves of roasted garlic. And she just...she seldom got sick. I wonder now if that was helpful for her all those years, back in the eighties and seventies even.

Shonda (18:21): Yeah. I've read, you know, that garlic is a natural antibiotic. So, um, yeah, I do. I like a fresh salad, especially a Tex-Mex salad. I can just take a clove and just mince it on my salad and mix it in and eat it. I like it like that too.

Patryce (18:39): Well that, you know, I've gotten used to this whole fermented black garlic and that's my garlic. It's softer and it's sweeter. Um, I hope it's just as good for you. I know it's not bad for you. But, and now I'm getting hungry.

Shonda (18:55): Yeah. I know. It's like we can almost smell it, right?

Patryce (18:58): Yeah. Yeah.

Shonda (19:02): So yeah, we just want to, um, continue to encourage everyone to add more onions and mushrooms to your diet.

Patryce (19:11): And wow! They are, they have anti-cancer properties and who doesn't want some of that in their diet?

Shonda (19:19): Yeah. These are kind of like maybe like the power, power foods of the plant-based diet, although they they're all anti-cancer because you know, they all have different properties. I just always go back to eat a variety, just continue to eat a variety, whatever you're eating, maybe you, whatever you prepare, maybe you don't readily go for the mushrooms or onions, you know, at this point, but try adding some of that to your dishes that you're making. And I'm sure many people using garlic and onions, cause that's just kind of a given isn't it? This kind of like a basis first.

Patryce (19:58): It is. But that's why I'm so excited that we did talk about mushrooms too. And that they're part of G-BOMBS because people, like I said, I love mushrooms, but it's not something I generally go out of my way. You know, when you're out and you're ordering, you're like, Oh, mushrooms can be added? You add it. But now maybe more people like myself included will be intentional about adding mushrooms. So everyone spread the word about mushrooms and onions. And just remember G-BOMBS they're worth incorporating all of these into our everyday diet.

Shonda (20:32): Yes. Every day,!

Shonda (20:33): Hey, we hope you've been enjoying the G-BOMBS series. Next week we will have our final episode regarding G-BOMBS in which we will be discussing berries and seeds.

Shonda (20:50): Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details@realfoodanddrinks.com under the podcast menu. Also subscribe to our podcast. If you aren't already a member of our community. And if listening through anchor, please send us a message of topics you would like to hear us have conversations about until next time. Let's just be real.

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Podcast Episode 12 – Immunity – The First ‘B’ in G-BOMBS

First B of G-BOMBS

Today we discuss the first ‘B’ IN G-BOMBS which stands for BEANS! We talk about some of our favorite beans, how we prepare them, and their health benefits. Stay tuned for all the episodes. G-BOMBS defined: G = Greens, B = Beans, O = Onions, M = Mushrooms, B = Berries, and S = Seeds.

Click here to listen to the podcast about the ‘G’ in G-BOMBS if you haven’t yet.

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If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

Show References & Additional Notes:

Grilled Hummus and Eggplant Stack

Kathmandu Stew

“Chicken” Salad or Vegan “Tuna”

Black Bean Sweet Potato

YouTube: Gut Health and Your Microbiome (Dr. Baxter Montgomery / Houston, TX)

Article: Soy Linked to Breast Cancer Survival

Speaker 1 (00:10): Hi and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real. [inaudible] Here's our disclaimer. We do not officially practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.

Shonda (01:01): Today you know where we are we're since we're discussing G-BOMBS, um, we're on the first letter B in G-BOMBS, which stands for beans. So, um, we'd like to share with our guests and listeners ways that we enjoy beans, um, and how beneficial they are to us. But we're just going to do a quick little review on what, on, on what we discovered about greens.

Patryce (01:34): So yes, like Shonda said, last week, we talked about how healthy leafy green vegetables are and how they're loaded with vitamins and minerals and fiber yet they're low in calories. And some of the, the, vegetables we talked about, the greens ones were kale and microgreens, collard greens, spinach, and cabbage, and these are all different green vegetables that you can enjoy as well as, um, feel like you're eating something healthy because they are healthy and have lots of benefits. So if you need reminders of what those benefits are, you can check out the podcast, uh, from the website, real food and drinks, or, uh, any of the different podcasts providers like anchor. So yeah, that, that, that was it for the greens.

Shonda (02:29): Yeah, that was, that was fun. And, uh, you know, we talked a little bit about beet tops and some other things, so yeah, go on and head out there and, uh, give it a listen. I think you'll enjoy it.

Patryce (02:42): So what are we talking about today, Shonda?

Shonda (02:45): Well, today we're going to focus on beans and legumes. And one thing I did not focus on or intend to focus on, but just know that the, um, peanut is a legume yet. There are some issues with peanuts at times, you know, um, actually it could, it's more popular to have mold in peanuts and things like that. So we're just going to sit peanuts to the side. Okay. Because I'm sure everyone mostly have had peanut butter, you know, or maybe even know someone that's allergic to peanuts. So, um, but we're, I'm going to switch it and talk about, um, really beans, beans that you cook that require cooking to eat. And I guess this time I'll go over some of my favorites and then produce, you can add some of yours or talk about these same ones and different ways you like to, um, have them as a meal or add them to a meal.

Patryce (03:50): Sounds good.

Shonda (03:52): Okay. So first I want to talk about, I think I'll talk about tofu and tempeh first. [Okay.] Um, as we know, or you may not know, but tempeh and tofu is a processed food, but it can be processed in a healthy way. So I even, um, want to give it a try at making my own tofu because it involves taking dried, soy beans, soaking them, and, you know, there's this whole process and I'm really eager to do it, but the problem is I have not found any dried, soy beans, soy soybeans, and, you know, I'm thinking, well, could I use like maybe the ones that I get frozen, so I'm not sure about that, but it is a process food, but it can be processed in a good way. The controversy sometimes with tofu, it has a bad rap. Um, some say that, uh, it can cause cancer.

Shonda (04:58): Whereas when we look at the research and evidence out there, actually, and I'll see if I can particularly find one of those or atleast, um, link up another video where PCRM talks about this issue. Um, it's usually that the tofu is GMO. You know, it's genetically modified and not organic. So when I look for tofu, I go for organic and that takes care of the GMO part too. I like to do it in, um, add them to stir fries. And then I really don't fry my vegetables, but that's what you would think about a as the best flavor. And I'm just about to get a tofu press. That's going to help me press the water. You want to press the water out so that when you marinate it, it will soak up the juices of the marinade that you add to it. So it can be very, it can be roasted in the oven, yes along with vegetables, uh, or like I say, fried in a pan, it can be fried in a pan, but, um, it's really tasty.

Shonda (06:11): I think, um, you can make it tasty anyway. And I, I just enjoy it. It does have high amounts of calcium, actually. I think it's the way it's processed that adds the calcium though specifically, but I believe beans are high in calcium. Um, and so the other form of tofu of soy beans that I like, or that I'm learning to like is tempeh and tempeh is a fermented tofu. So after it's turned into tofu, no, it's actually the, the beans are actually fermented actually. And, um, now my problem with it, um, initially was that it was, it would upset my stomach and I guess it has something I, well, I used to suffer with IBS. And so it's not ideal while you're having IBS symptoms, but now that I've gotten rid of the IBS, I'm able to tolerate it. And it really doesn't do much of anything to me. Now I'm dealing with the bitterness of tempeh because I find that it's very bitter. I don't know. Have you tried it portray, so you think

Patryce (07:26): Actually I've tried it at a restaurant and I really liked it then went and bought some at a store and did not like that form of it when I had it at the restaurant, you know, how people eat? Uh, I think it's the BLT, a bacon, lettuce and tomatoes sandwich. This was with tempeh being the bacon and lettuce and tomato on some type of, I forget the kind of bread, but that way it was very tasty. So they prepared it like six strips of bacon almost. And it wasn't fried but big, but it was really good, but doing at home and my, what I purchased, it was not the same.

Shonda (08:04): Okay. So something that I've recently learned about tempeh is that it's best to steam it for at least 15 minutes before you start to incorporate it in your dish. Oh, this will cut down on some of the bitterness. And I tried it just a couple of days ago, and it really was a better dish. I still, I still had a hint of bitterness. So that means I probably could have just steamed it a little bit longer or marinated it. I really did not marinate it. I just kind of went for it because it was time to eat. But, um, I like, I enjoyed it better. It, you know, it has like, uh, so tofu can be a little soft and mushy. Yeah. It can be a little soft and mushy, but uh, tempeh has, um, texture that's good. It's kind of like a, kinda like a nutty kind of thing.

Shonda (09:02): And, you know, I mean, it's, it's a bean or legume or whatever it is. And, uh, so that's what it reminds me of. And I really prefer that texture in my dish. So I'm working on tempeh and when I get it perfected, I will let y'all know.

Patryce (09:19): That sounds good. That sounds good. Going back to the tofu, um, I've heard you mentioned, and I've had it once or twice, scrambled. Oh yeah, yeah, As opposed to eggs.

Shonda (09:34): Yeah, that is very tasty. And actually have I posted that on the website yet, I'm not sure. Um, there is, I have a video. I know it's ready. Cause I do, I do the tofu scrambles all the time. And I even have I got from, I think nutrition studies dot org, they have a tofu scramble, um, power seasoning or something like that. And I really like to put that one in my, uh, tofu scramble and it has like some nutritional yeast and like turmeric, you know, to make it a little yellow.

Shonda (10:07): And so I just stir fry that with, with vegetables and like I would an omelet, or, you know. It's a scramble, it's not going to fry up like an egg really. Although there is one product out there, but it has way too many ingredients for me. I have tried it, but so maybe if you're taking the little steps, you know, and you don't have any real chronic diseases issues is not your causeto do it. You could try Just Egg. But if you are doing this diet, if you're making changes to your diet and you have some issue, I would not recommend Just Eggs because it has, has too many added ingredients to it.

Patryce (10:51): Well, it sounds like just that tofu scramble is a great way to just try tofu.

Shonda (10:56): Yeah. And that product too is high in salt. Whereas when you make your own tofu scramble, you know, there's no salt.

Shonda (11:02): So I think that's it for tofu and tempeh. Um, so I'll, I'll breeze through these other ones right here. Uh, almost because, so this was this, this is going to be the next, uh, one that I really enjoy. So I probably have a lot to say about it and that is chickpeas or garbanzo beans. Now chickpeas, um, are just my favorite because I like the taste. I like the texture. They're easy to flavor because usually when I cook them, I cook them without adding any - even I don't even add salt or seasoning when I cook the chickpeas. And so let's go about ... Let me talk about briefly how I cook chickpeas. I cooked chickpeas, you know, that you can get them in cans, but for that same dollar that you buy a can of chickpeas, you know, in a rush, I can maybe keep one in my pantry, but I buy a whole pound and I dump them in my IstantPot.

Shonda (12:06): Well, you can dump it in your InstantPot, straight from the dried seed. And, um, just put, you know, some water about an inch water over it, or maybe two. And, and I think it takes about 25 minutes from the dried bean, but if, yeah, but if you soak it overnight, that's cut down to about 15 minutes. [Wow.] Yeah. And, um, you know, it takes some time for the machine to heat up and then release the pressure. Although you could always just release the pressure, but I usually just like to let the IntantPot release its own pressure. Um, but, um. Oh, pre-soaking removes the phytic acid found in beans and phytic acid can irritate the stomach or cause discomfort. So soaking is a really good idea, especially if you want to throw them from the soaked, you know, being into a soup or, you know, something that you're going to make and ...Hey, y'all I cook everything in the IntantPot.

Shonda (13:16): So, um, that, uh, is just something that I do. But so if you don't pre-soak, you should throw away the water that the beans are cooked in for the most part of any bean, except for the chick pea. Now I haven't had any issues with, with the chick pea water and I use chick pea water in a lot of different dishes too. Um, I've used it, um, for fun and making things like meringue an egg free meringue. Uh, it can whip up and get fluffy, just like an egg can. So any place that you would use an egg, you can substitute chick pea water. So that's a really good key. I really liked doing that. Um, you know, and when I'm making pancakes or something, I may use a flax seed egg, which has taken ground flax and adding it to water and let it gel.

Shonda (14:18): And then, but usually sometimes I use chick pea water to even give it an extra boost in place of plain water. So that's how I use the leftover water from chickpeas, but still, usually I remove the chickpeas from the water, rinse them. I will put them in a bag like a gallon size bag and um, let them cool a bit in the fridge. And then I just transfer them to the freezer. Now actually I do this to all the beans that I cook, except for one the other one that I'm going to talk about and that's lentils in a bit, but I do freeze all the chickpeas and they, when you remove the liquid and rinse them, they will freeze pretty much separately. Or you can just kind of bang the bag and then you will, um, you can just use as many as you need. It's like having, you know, your own canned product, but it's in the freezer and it's ready. So that's how I do all my beans.

Patryce (15:16): Wow. I had no idea that you could freeze them. That's a game changer. [Yeah. Yeah.]

Shonda (15:24): Bags, gallon bags of beans stored in my freezer. So it's ready all the time. Whether, you know, if someone came and I needed to make a soup for everyone, I mean, I'd just bring out the beans, you know, and throw some vegetables in there. And I like tomato-based soups. Those are my favorite. Um, but the other things I do with chickpeas or garbanzo beans is make hummus. I know you like hummus.

Patryce (15:48): Yes. Good stuff. [Yeah. ]

Shonda (15:51): I make hummus. Um, and I'm sure I have a recipe posted already on the website. Um, and I add them to bowls and I even like them in Italian flavor, dishes and Asian flavor dishes. Those are the two that I usually go for the garbanzo beans in are those two. Oh. And let's not forget about the chickpeas tortillas.

Patryce (16:18): Oh yeah, yeah, yeah. Good stuff too. Okay. Oh, I'm sorry. What were you saying?

Shonda (16:24): No, I was just going to say, because I can't eat breads or wraps or readily buy them. I have, I searched and I searched until I found a solution and chickpea tortillas is something that I make and you can buy chick pea flour in the grocery store, but I like to use fresh chickpeas in my recipe. I put fresh chickpeas with about just about half, as much of the tapioca flour in there and, uh, some water or some more chickpea flour, um, chickpeas aquafaba and just blend it up and make it into a dough, press them out. And they're just ready to go.

Patryce (17:06): Hmm. Sounds good.

Shonda (17:10): So, um, I'll just briefly go over these next three that I have here. Um, Pinto beans. I just liked the flavor, uh, and even red beans. Um, and so I use Pinto beans and black beans. Uh, even though I think I enjoy black beans, no Pinto beans, a little bit better. Pinto beans and black beans. I love Tex-Mex dishes. And so these are the two that I go for when I'm making a Tex-Mex meal or, you know, a taco, um, or, um, a soup, you know, black bean soup. Um, I do, um, quite not, not as often as I used to because I've just started using all these other beans. So I think that was like my intro bean was the black bean at one time. And in salads, Pintos and black beans, I even sometimes get, this is probably the only place except for Jason's deli salad bar that I eat out is Chipotle. And I get the, um, black bean, like a bowl. And there's like, do you want Pintos or black beans? I'm like both.

Shonda (18:23): And I get that on top of Brown rice and their vegetables and their corn and salsa. And I bring it home, actually cut it in half, put half of it in another bowl with more greens, you know, and things like we talked about last week and that's a meal for me. So that's the way, uh, these are my top beans, except for there's one more lentils. Now I've even made some lentil tortillas, but they are not as good as the chickpeas tortilla. So as long as I can get money as on chickpeas, that's the one that I'm going to do. But I know I have a really old recipe on the website about a lentil. I think it's like called Kathmandu is that a place that's a place, right. A place I believe. Yeah. Stew. And it uses red lentils and it's kind of like a Curry or whatever.

Shonda (19:18): And it's really, Oh, I don't know if that one has coconut, but another thing that lentils. Okay. So red lentils will break up when you cook them. I mean, there's hardly no way to cook a red lentil without it breaking up. And so it, it can be used as a good thickener to soups. So I do that a lot. Sometimes I just add lentils into something that I want a thick soup with so that I don't have to over cook the other beans in the soup. Um, and it's quick and easy to cook a cook in about 20 minutes, either one of them, I think the lentils, the lentils take much less, but the green and the Brown lentils will cook in about 20 minutes on the stove top. Or it's probably about 10 minutes in the IntantPot.

Patryce (20:05): Wow. I need to get one of those.

Shonda (20:08): Yeah. Yeah. You do. You do. You really do so,

Shonda (20:14): Uh, I think I just about covered all of the different, uh, beans that I like to enjoy. I mean, I, sometimes I buy the bean mixes and just make a bean soup and, um, [Good idea.] Yeah. Do that too.

Patryce (20:29): Well. That's some great sharing, because it's a lot of great ideas and then finding out that you can freeze the garbanzo beans or chickpeas. That's a big piece of information, but also I'm just excited because we know that all these beans have a lot of protein. So a lot of times we have people who are not used to a plant-based or more vegetarian type diet, they'll be, Oh, your protein, you know, that's what you get that from your meat, but you can just remind them, Hey, all these beans have a lot of protein. And, and with that protein, uh, they don't have a lot of fat. So it's, it's a, win-win lots of protein, but not a lot of fat. So, um, I'm just excited about some of the ideas that you shared and, um, I I'm like you I'd like most of these as well.

Patryce (21:19): I have not done much with the tofu other than buying when I'm out, but I feel like that's the, I can educate myself more about, because there's different firmnesses. I did not realize that like there's a soft and a firm - all that stuff. So, uh, and it's very important to the flavor that I realized, because that's a good step when it's flavored well seasoned well, the tofu. So I want to experiment more with the tofu and I want to experiment more with like you, what you do is you make all your beans and I have to be honest, I I'm bad about buying either canned beans or, you know, you know, my, one of my favorite places is trader Joe's and they have, the humus already made up and so forth. But now was hearing you talk about how fast, the beans are in the IntantPot. I am encouraged that I can not only make them, but I can store them up. And then from that batch of frozen chickpeas that I can make a lot of stuff. I can make hummus. I can use it for a soup. So this is just encouraging. Yeah.

Shonda (22:31): Yeah. It makes really quick meals, you know, it's, it is kinda, I think about it as the meat substitute portion, uh, for, you know, the dishes that I make. I always, I usually always eat beans in something, you know. I may eat different amounts of beans, you know, depending on if I'm just adding them to a salad or whatever, but, um, yeah. Oh, and with the chickpeas, I've also made a chickpea tuna salad too.

Patryce (22:59): Oh, I wanted to try that. I saw the recipe, but I haven't made it yet. I do want to make that.

Shonda (23:04): I think they said you can make it like a chick pea, tuna, or chick pea chicken kind of thing. So, yeah, I do like those. And so I just like to, I know we probably already mentioned this, that, you know, beans have high levels of fiber. Yeah. Okay. So, um, beans have high amounts of fiber and resistant starch, which is, uh, carbohydrates that are not broken down by digestive enzymes. Okay. So when they are in, when they reached the intestines, they get gobbled up by bacteria and that's how can increase your gut microbiome. And you know that we have a, um, we're going to be watching this coming Monday. Let's see. No, it would have already happened. We're going to put a link to it. Dr. Baxter Montgomery is going to be talking about the gut microbiome on Monday. Definitely. So this has already happened. We will definitely put a link below in the show notes, but, um, yeah, intestinal bacteria and, you know, he can better explain it, but I'm just telling y'all fiber is good for your gut. It can protect colon cancer risk by 50%. So, um, you know, all these foods are high in fiber actually, you know, there are fiber foods, so that's why these are good foods and, you know, doing things like decreasing cancer, lowering cholesterol, uh, preventing food cravings.

Patryce (24:44): That's a good question. That's a good point. Fiber fills you up. So if you're looking at losing weight. That's another great way to do it. [Yeah, exactly.]

Shonda (24:54): Yeah, yeah. Oh, and, uh, anti-diabetes, because the, uh, carbs are digested more slowly than a refined carbohydrate. Yeah.

Patryce (25:06): That's very important. Considering in America, diabetes is definitely on the uptick. Wow. So this is all good information. And now that you've been talking, I just remembered another thing I've been doing recently with be because unlike you, I didn't really grow up eating a lot of beans other than I think some black items here and there. But, um, as an adult, I started discovering beans, but I love to, when I stopped doing the traditional baked potato, um, now I do mainly just sweet potatoes. And specifically we liked the Japanese ones here. Uh, they're very tasty, but you bake them just like you would, the old that the regular Idaho baked potatoes, but you bake the sweet potato. And then I load them up with, with the beans. [Right.] We are able to flavor, you know, whatever sauce, however you flavor your beans, but you can throw that on top of potato. And then some, some steamed broccoli. I have a full meal and I'm not hungry for a long time.

Shonda (26:06): Yeah. There was also a recipe out there. That's a Tex-Mex sweet potato broccoli. No, I don't know if I put broccoli in there, but it's in the recipe, but you, yeah. You can use any, any vegetables, additional vegetables that you'd like, so, yeah. And that was quite tasty. I had never done that really. Um, I put like garbanzo beans and broccoli on a baked potato, like a baked Irish potato, but this one was just the flavors, you know, I just love Tex-Mex food. I like Asian food too. But sometimes Asian food, uh, may require a little bit more sweetness, you know, a lot of the recipes. And so I like, I like, you know, I was just like Tex-Mex. I think I like spicy. I like spicy over sweet. Um, so yeah, we have a lot of recipes out there, so, uh, I'll link to some under the show notes and um, you have to try them. Yeah.

Patryce (27:07): Yes. Very good. I'm hungry now. [I know.] You know what, one of the thing I'm just thinking about cooking and food and now it's fall. In Winter chili is e a big deal, but you know, growing up, I did have a lot chili with the beef or whatever the meat was, but now, I make chili without the meat and I add sweet potatoes in my chili, with beans, lots of beans.

Shonda (27:33): Yes. And yeah. And sweet potatoes go well or potatoes go well in soups and chilis. So, you know, when you said that, do you know that when I used to buy this was like, okay, very long time ago, probably about 15 years ago, I used to buy chili in the can, but I never did like the chili in the can with the meat. It was like a hot dog uh, chili. And you know, what it was made with. And I have not tried it. It was made with beans and oats. [Oh.] That's what made the meaty texture were... what were the oldoat parts of that.

Patryce (28:13): Of the vegetarian chili?

Shonda (28:15): Yeah. Well, it wasn't advertised as vegetarian. I don't know what else was in there, but it did not have any meat. Oh, okay. Yeah. So I'm not sure, really. I need to go find that, but I am going to try that in my next chili, I'm going to try or try to find a recipe that uses. Yeah. It's, it's cold. I think it's time to try a chili with some of them.

Patryce (28:38): Yeah, I think so too. And I'm now thinking about this chili we used to make all the time, it's like a Paleo recipe, but you just can make it without the meat, but it's delicious. Flavors, flavors. And I suppose in the InstantPot you can make chili probably faster.

Shonda (28:58): Oh, you just dump it all in there and put the lid on and turn it on. And you're done.

Patryce (29:04): Wow. Not with my, no, I'm not that big, no...

Shonda (29:09): I do not have time to sit. I mean, you know, and I have a crock pot, but you know, the crock pot takes all day. And uh, I mean, that's okay if I start early enough, but usually I don't start early enough and I just dump it all in the IntantPot and walk a way from it. I don't, I can go to the grocery store, I can do anything I want. And it is there on the countertop, you know, safe. Um, if I'm leaving, I don't go that far. And usually someone's at the house. So just let them know it's on there, but can do it. You know, it's just as safe as the crock pot. Once you get it sealed, once it gets sealed, you know, and you know, you can verify that yours isn't having any issues. I use the Instapot almost every day.

Patryce (29:59): So that's good to know because we have a lot of people listening who probably have very busy lives, maybe working outside of home and children and just a lot going on. And that can be sometimes a deterrent, honestly, that was mine, you know, not enough time. And now hearing how quickly this InstantPot cooks some of the same favorite foods. I may want to cook again because honestly I think a lot of times people are just tired and they don't want to have to wait so long or spend so much time, but the way you're talking, you could have done it over the weekend or prep work and then just throw it in there and you are done.

Shonda (30:36): It's so simple. Yeah. So, okay. So, um, I think we're going to sum up beans, but of course, if you have any questions you can, uh, send us an email or there's a page, there's a link on the podcast page and it's called a SpeakPipe and you can actually send us a recorded voice message and that we can return, um, back to you.

Shonda (31:02): So that's it for beans, but stay tuned next week. We're going to be talking about the O in G-BOMBS and the O is for onions. And actually, you know, I think we're going to talk about onions. Oh yeah. We're going to talk about the Oh and the M yeah. We're going to talk about, Oh, for onions and M for mushrooms. Yum. So I know you've probably, you may have more experience with more mushrooms with your world travels.

Patryce (31:33): I just like mushrooms. I know that. So could talk about them. They're tasty. There's so many of them too.

Shonda (31:41): Right? Yeah. So stay tuned for that. That's going to be fun and we'll make sure we find some good ways to use, you know, onions, which you know, is just not onions. That's a big family of different foods. So stay tuned for that. And we will, um, be with you next time.

Speaker 1 (32:03): Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details@realfoodanddrinks.com under the podcast menu. Also subscribe to our podcast. If you aren't already a member of our community. And if listening through anchor, please send us a message of topics you would like to hear us have conversations about. Until next time. Let's just be real.

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Photo by Tijana Drndarski on Unsplash

Podcast Episode 11 – Immunity – ‘G’ in G-BOMBS

Green Leafy Vegetables

G-BOMBS” is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer, and promoting health and longevity. (Quoted by Dr. Joel Fuhrman)Today we discuss the ‘G’ IN G-BOMBS which stands for GREENS! We talk about some of our favorite greens, how we prepare them, and their health benefits. Stay tuned for all the episodes. G-BOMBS defined: G = Greens, B = Beans, O = Onions, M = Mushrooms, B = Berries, and S = Seeds.

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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

Show References & Additional Notes:

Greens, Beans, Onions, and Mushrooms – G-BOMBS Part 1 (A quick meal)

Sauerkraut Recipe using cabbages

Sadhkin Cabbage – 3 Ways

Green Smoothie

Kale Chips

Shonda (00:00): G-BOMBS is an acronym that you can use to remember the best anti-cancer health promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. They're extremely effective at preventing chronic disease, including cancer and promoting health and longevity. That's a quote from Dr. Joel Fuhrman. Today, we will be focusing on the G in G bombs, which stands for greens.

Shonda and Patryce (00:44): Hi and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda, and this is Patryce. Let's just be real. Here's our disclaimer. We do not officially practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.

Shonda (01:30): Hi Patryce. Here we are again, and we're back on our immune system series or our series of immunity. So today

Shonda (01:41): We're talking about, uh, the G part of G bombs, and I'm going to let you start Patryce telling us, um, well, just start anywhere. What, what, what, what are your favorite greens or, you know, you did any extra research to find out what's so good about them? I'll let you take it over from there.

Patryce (02:04): Excellent. Some of my favorite greens, I just started racking my brains about what I tend to gravitate to. And then I did start doing a little research to see how nutritionally packed the greens that I favor really are. And, uh, I was happy to learn that they aren't just tasty to me, but they're actually nutritious as well. And the first one, uh, that's been very, a favorite in our house is kale these days, K A L E. You can eat it raw or you can eat it sauteed. You can even make kale chips. And that was, I would think that's the top one.

Shonda (02:46): That's your top green? Okay. So yes. Do you prepare it all those different ways too?

Patryce (02:54): Yes, actually I do, but normally I, we eat it raw and to be honest, that's because it's the fastest way. And I know some people think of it as, um, a little chewier than they'd like, or what's the word, but what, what, what is important is that you also want to massage your raw kale if you don't want it so tough. And that just means putting the healthy oil of your choice and, and just basically doing just that, massaging it with your hands, your fingers. It's more tender, I suppose. But yeah, we usually eat it raw and I did learn that. Yes, it's great in all different forms, but by consuming it raw, you're getting the most, the most nutrition out of that.

Shonda (03:47): Okay. Yeah. So that sounds good. Anything else on kale? I, that, that's one of my favorites too, and it's exactly, for the same reasons

Patryce (03:56): Now that you asked anything else about ka-- if there's anything else about kale, I did find out that one cup of kale contains 684% of the, your daily value of vitamin K and then 206% of vitamin A and 134% ov Vitamin C's daily value.

Shonda (04:18): Wow, that's quite a bit,

Patryce (04:21): Okay. Another favorite would be greens and those many people may not know what those are, but they're basically immature greens produced from the seeds of vegetables and herbs. And, uh, the reason why, well, I became familiar with these going to the farmer's market. They offered some micro greens from one of the local farms, and I just liked them and you could eat them straight out of the container. And they're just a fast..., You can put them on your salads, make it, sell it from them, or just add them to your foods, which I did a lot of. And again, I looked those up and they have a lot of vitamin C, E and K.

Shonda (05:03): Okay. So where do you get your microgreens from now that you may not be visiting the, um, farmer's markets that much?

Patryce (05:11): That's a good point. Well, when I don't go to the farmer's market, uh, I have found them recently at Trader Joe's. So that's exciting. And they do say them micro greens are grown all year round, and that is actually something you might consider growing in your own kitchen or what have you. I've never done that, but I have been able to find them at Trader Joe's when I haven't made it to the farmer market. Uh, another one would be spinach, another yummy, a green leafy vegetable, and that one's high in K. Vitamin K a and manganese, That's it. Yes. Has manganese and folate and then cabbage and cabbage is really great in that... Now, you know, I grew up mainly on green cabbage, but you can also get purple and white and it's another very healthy, healthy green. And then I don't know if it's my favorite, but I did grow up on a lot of collard greens as a child. And my grandfather grew them a lot. And my mother, even now, my mother has a community garden where, uh, it's a neighborhood type garden. So she's able to get collard greens at times. And, uh, depending on how they're prepared, they can be delicious too.

Shonda (06:36): Right. Yeah. Or you can use them in as wraps cause their leaves grow so big.

Patryce (06:42): Ah, I never have. I've never done that.

Shonda (06:46): Oh yeah. That's my favorite way to eat those. You've never had to do it cause you, you could eat bread. Well, yeah, I think the important thing is to just, you know, we're, we're calling out all these different vitamins and minerals, but the key is to just eat a lot of greens and you'll get all the vitamins & minerals, you know, that, that they provide, uh, the way they are supposed to be provided in these whole foods. So that sounds good.

Patryce (07:16): I, I'm a big fan of beet and just found out recently that you can eat the, the leaf, the green Leaves of the beets. I've never done that, but apparently those are really good. So I just threw that out there as something to explore, but another very good one is bok choy. And sometimes it may be more challenging to find it because if you go to an Asian market, it's more plentiful, [right]. The bok choy, but those are quite tasty. I know stir frying them is really good.

Shonda (07:51): Yeah. Okay. So yeah, they are. I do, like, I like all of those and I have eaten beet greens. I have juiced beet greens and they are quite strong. Beet greens, um, they are very, um, green tasting, you know? No, actually they taste more like the beet. They're kind of like, um, the only thing I can think of is like a dirtier green, I don't know. But, um, you know, I would add them with a lot of different greens and not just one, you know, not just eat them alone.

Patryce (08:26): [Actually.].. I see that, that makes sense.

Shonda (08:29): Turnips and mustards are two of my favorite and, and you know, it's, it's odd that I usually only cook these in the winter months, but I think that's when they are more plentiful that when they actually grow. So, you know, it's kind of important, you know, there are some that say eat, eat in season. So right now I think most of the greens that you were talking about, or just let's say most greens are really in season in the cold months. I actually have some kale, uh, I have some growing in my garden right now and I'm telling you, these greens are really happy in the cold weather.

Patryce (09:13): Oh, good to know. [Yeah.]

Shonda (09:16): So, uh, yeah. And guess what, everyone, I started them from seed. I planted them...

Patryce (09:21): Congratulations.

Shonda (09:24): Yeah. That's been fun, so, [wow].

Shonda (09:28): Okay. So I think in the house here, um, my, uh, adult children, uh, may not be as adventurous, but they do eat romaine lettuce, you know? So that's one that, um, still has some good vitamins in it. I know it's vitamin A and K in there and you know, and they make really good crunchy parts in fresh salads, but actually speaking of crunch, did you already mentioned you did, you mentioned cabbage and I hadn't, I was unaware that there is a white cabbage. I definitely would pick it up if I ever found it, but I do use green and purple a lot in a salad, um, along with carrots. So, um, that's another good one. Now, um, or one that tastes pretty similar to the beet greens is uh Swiss Chard. Yeah. So they're another..., But they're so pretty. I mean, they're just pretty to me and that's why, that's why I buy them really.

Shonda (10:36): And, uh, I buy them cause they're pretty, you know, they're usually, you know, they can be, you know, they have the red veins and then green and then yeah. Some of it could be a little, uh, orange, you know, they're just so pretty. And so when I, when I, when I, when I'm in the store and I see them and they look really healthy and just colorful, I just, I can't help, but buy them and um, usually I do wilt those. Swiss Chard, you know, along with a grain or something, I like to wilt them or maybe cook them with a little garlic or something like that. But I think, um, yeah, all of these are good In Vitamin A and C and K and of course calcium, because we know that, you know, greens provide calcium for us.

Patryce (11:24): So True. So true. Can we go back to the cabbage? Because one other thing I remember you used to make a lot of sauerkraut and that is from cabbage.

Shonda (11:36): Exactly. Yeah. The purple kraut is everyone's favorite.

Patryce (11:40): Purple kraut. That's right. You did more of that than the green, or did you do green at all? I don't remember ...

Shonda (11:46): Green. And when I do green make the green cabbage, I like to make it, uh, and kimchi style, you know, or more spicy. And then the purple is sweet because it has pineapple added to it. And I do, I have some in my fridge and I had some, I think this morning, so yeah.

Patryce (12:08): Yeah. Well, that's another great use of cabbage because of the fermentation. That's very good for our gut health.

Shonda (12:15): Yeah. That kicks it up a notch.

Patryce (12:18): I do want to ask you, I'm sorry. I wanted to ask you about the Swiss Chard because I, now that you mention it, they do look very attractive, but for whatever reason, I not really prepared those. And I wondered is the taste very strong?

Shonda (12:34): Yeah. The taste of Swiss Chard is strong. Oh yeah, yeah. A little less, a little less bitter than a beet greens, but yeah, they are, um, they have a different texture too. When we know, I, I, like I said, I usually wilt them. So they do, they're, they're very tender, but strong at the same time. I don't know how to describe it. Yeah.

Patryce (13:04): I have to try them one day though. And I, now that I'm asking about some that I haven't tried, I'm curious for yourself or your family, have you juiced many of these because now that I think about it, the only ones I've ever used in like a smoothie or maybe a juice, but definitely smoothie are spinach and kale.

Shonda (13:25): Yeah. Those are two popular ones, but I have put just about everything in a smoothie. It's not like I do it all the time, but when I see them in there, I may just throw it in there and I don't throw it in the same quantities that I would, the spinach or the kale, just because, um, you know, spinach, it's not detectable at all kale's a little bit more tasty, but the others, you know, it may be half of a leaf or something like that when I throw it in there, uh, I have juiced beet greens and, um, uh, you don't want to do too much at a time. You want to mix it with another juice other than just the beets also. Um, I'm trying to remember what else have I juiced? I've juice cabbage. Really? Yeah. It's really good for IBS... Settling the stomach. You know, when I was talking about the colors that attract me to the, uh, Swiss Chard, um, we have to remember those colors are, what are the antioxidants? You know, those are the pigments, uh, that are, um, benefit us, you know, when we see those colors, those colors... And that's why if you've ever heard, you know, eat from the rainbow.

Patryce (14:46): Yes, I have. Yes.

Shonda (14:49): So, yeah. And so we should know that, uh, leaf leafy greens are not always green. Like you said, the cabbages white or the cabbages purple. Um,

Patryce (15:03): But you know what, maybe we can just also share that of course these are wonderful foods to eat because they are whole plant-based food, um, [natural], you know, not processed, but also realizing in addition, they're, they're just very beneficial to our health. And, and I had even learned that they can help reduce the risk of obesity and heart disease, high blood pressure, and even mental decline. Now I have to do more research about the mental decline, but that found that very interesting, um, that it could be helpful in that way.

New Speaker (15:47): Right? Yeah. That's what, that's where Dr. Fuhrman came up with, you know, putting these together. And that's a really neat way to think about it. I guess we could go ahead and tell everyone what all the GBOMBS are. You know, we were starting with greens this week and the others are, are beans, onions, mushrooms, berries, and seeds. So we're, we'll be talking about those things. And, uh, he does highlight that these are extremely effective at preventing chronic disease, including cancer and promoting health and longevity. I want to add that greens. I noticed I've even had, um, barley greens, barley greens as, um, like I did the wheat grass and also barley greens as a dry powder. I noticed that if I would add it, yeah. If I would add it to, um, my smoothies or even just drinking in water, it's just, there is something about greens that really help with detoxification. And so that your body's not having a hard time detoxifying, guess what? You're going to have more energy. Greens have always given me energy. So I know that at times when I'm feeling, you know, like lack luster, whatever, not a lot of energy, I'm like, Oh my goodness, where am I greens? You know? So, um, if energy doesn't get you to eat your greens, I don't know what will,

Patryce (17:23): Well, that's a very good point Shonda, because I was just telling my husband that I need to go back to my routine of having a salad every other day, if not every day, because it's just been a few days where I haven't had my salad. Sometimes I even have a salad for breakfast. And I just feel like it's a great way to start my day. And I... Now that you mentioned it. I do feel like it helps to keep my energy level up. But now that I've gone a few days without having my usual salad, whether it be kale or what have you, I do notice a difference. I don't feel, I feel even heavier. It's not even a matter of whether you look heavier or those scales says. It, it, it may be that reflected too in that way, but there's something about the whole energy level, um, by having those greens and maybe just, just keeping you, um, more detoxed naturally. So I'm going to experiment with that because it's been a few days that I have not had my salad on a regular basis.

Shonda (18:27): Okay. I'm going to check in with you tomorrow. So yeah, everyone look for that upcoming video on, uh, creating G bombs to be out soon. We're going to wrap it up today. Yeah. We hope you've enjoyed this and are encouraged to eat more greens. Green is my favorite color by the way.

Patryce (18:48): Oh, really? I'm not surprised.

Shonda (18:53): Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details at RealFoodAndDrinks.com under the podcast menu. Also subscribe to our podcast if you aren't already a member of our community. And if listening through anchor, please send us a message of topics you would like to hear us have conversations about until next time. Let's just be real.

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