S is for Sunflower Seeds

 

Sunflower seeds are highly nutritious, providing vitamin E, magnesium, and healthy fats that support heart health and reduce inflammation. They are popular in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag. They are delicious sprinkled over salad, too.

Are Sunflower Seeds Good for You? Nutrition, Benefits and More

Are Sunflower Seeds Nutritious? A Dietitian Breaks Down The Benefits & Risks

Health Benefits of Sunflower Seeds

I use sunflower seeds frequently in my recipes, such as burgers (such as the burgers under the letter "O" for this challenge), or sour cream.

Sunflower Seed Sour Cream

2/3 cup sunflower seeds

3/4 cup water

1/2 teaspoon salt

2 Tablespoons lemon juice

1/4 teaspoon garlic powder

1/2 teaspoon onion powder

Blend until smooth in blender.

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Sunburger Patties

2 cups grated carrots

2 cups sunflower seeds

1/2 cup chopped onion

2 Tablespoons water

1 1/4 cups tomato juice

1 1/2 teaspoons salt

1 Tablespoon onion powder

Clean, grate and measure carrots; put in bowl. Grind sunflower seeds in blender or food processor until fine (3 cups ground sunflower seeds). Add to carrots. In skillet, saute onions in water until soft. Add to bowl along with remaining ingredients. Stir together well. Using a 1/3 cup  portions, place on oiled cookie sheet and form into patties. Bake at 350 degrees Fahrenheit for 35 minutes. Turn over and bake another 15 minutes.

Yield: 10 1/3-cup patties

I hope you enjoy these recipes. What is your favorite way to eat sunflower seeds? Please share in the comments below.

R is for Raspberries

 

Raspberries are rich in fiber, vitamin C, manganese, and antioxidants, making them a nutritious choice, and are often eaten fresh, in desserts, jams, or smoothies. They're highly perishable so are best enjoyed fresh, though they can be frozen to preserve them year-round.

They provide potassium, which is essential to heart function, and is proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. The manganese, which is necessary for healthy bones and skin, also helps regulate blood sugar.

Health Benefits of Raspberries

16 Amazing Benefits Of Raspberries For Skin, Hair, And Health

Raspberries: Superfood Spotlight

More Health benefits of raspberries

Both my mother and mother-in-law struggled with diverticulosis, and were always advised to not eat fruit with small seeds, like in raspberries, but this article indicates studies show that isn't actually necessary, except maybe during a diverticulitis flare-up. Good to know!

Do you like raspberries? I think they are Jen's favorite berry. She wishes we would have them more often.

Q is for Quinoa

 

Yes, quinoa; what else could I choose?!

Quinoa is a pseudocereal, meaning it's a seed used like a grain but isn't from the grass family (like wheat or rice). It's a highly nutritious, gluten-free food, rich in protein, fiber, vitamins, and minerals, making it a popular choice for health-conscious consumers, athletes, and those with celiac disease. Its seeds can be cooked whole, ground into flour, or puffed, and it's known for its complete protein profile, containing all essential amino acids. 

One cup of cooked quinoa (approx. 185g) provides roughly 8g of protein, 5g of fiber, 39g of complex carbs, and significant amounts of magnesium, iron, and phosphorus. It is a nutrient-dense, low-glycemic, antioxidant-rich food. 

What’s the Best Way to Cook Quinoa?

Real Food Encyclopedia | Quinoa

32 Quinoa Recipes That'll Help You Eat Healthier All Day Long

30 Easy Quinoa Recipes for a Healthy Weeknight Dinner

I like quinoa, and eat it fairly frequently. I probably enjoy it more than anyone else in the family, though. LOL What about you; do you like to eat quinoa? 

One of my favorite ways to eat quinoa is the Path of Life Quinoa Blend, Asian Wok, which you can find in the freezer section at the grocery store. I'm sure it can be somewhat replicated at home; I just haven't done that yet. 

P is for Peanuts and Peanut Butter

The peanut is a legume crop which is grown mainly for its edible seeds which are contained in underground pods. 

"Edible products include peanut oil and peanut butter. Industrial uses include paint, varnish, and furniture polish made with peanut oil. The plant tops are used for silage, while oilcake meal is used as animal feed and as a fertilizer. Peanut sauces are used in Latin America and Southeast Asia, while in the Indian subcontinent, they are added to salads and stews. In North America, peanuts are used in candies, cakes, and cookies, while peanut butter is widely eaten." (Wikipedia)

"George Washington Carver (1864–1943) championed the peanut as part of his efforts for agricultural extension in the American South, where soils were depleted after repeated plantings of cotton. He invented and promulgated hundreds of peanut-based products, including cosmetics, paints, plastics, gasoline and nitroglycerin." (Wikipedia)

Some people are allergic to peanuts and can have a fatal reaction.

I'll admit, peanut butter is a staple around here. It's good for tight budget. And a good source of protein, especially combined with a grain, as in bread and peanut butter.

In 2021 I was struck down by COVID; I was gravely ill. I was in the hospital for 3 weeks, and it literally was "touch and go" for a while. My senses of smell and taste were greatly affected, and still are even now. One of those alterations was that peanut butter tasted nasty to me. It still doesn't taste "normal" even now. (A couple other tastes that were adversely affected were coffee and chocolate!!) These days I can eat honey roasted peanut butter, and it tastes good!

Are Peanuts Good for You?

Peanuts 101: Nutrition Facts and Health Benefits

One of our favorite recipes is:

Peanut Butter-Carrot Loaf

2/3 cup peanut butter

1 cup tomato puree

1 Tablespoon onion powder

1 3/4 teaspoons salt

1 teaspoon garlic powder

1 1/2 teaspoons basil

3 cups shredded carrots

3/4 cup water

4 1/2 cups whole grain bread crumbs

In a bowl cream first six ingredients together with fork. Add remaining ingredients and stir together well. Put into oiled 8" x 8" baking dish. Cover with foil and bake at 350 degrees Fahrenheit for 30-40 minutes. Uncover and bake until browned, about 15 more minutes.

Yield: 6 cups, or 8" x 8" baking dish

A delightful and attractive way to serv this entree is to bake it in a bundt pan. Invert it onto a platter covered with lettuce, and fill the center with fresh steamed peas. You can place black olives around the outside edge of the platter. This is our favorite way to serve it!

Please share in the comments below if you try this recipe. Also, I'd like to hear if you have a favorite recipe which includes peanuts or peanut butter.
 

O is for Oats, Olives or Onions

 

Oats, Olives, and Onions are used a lot in my cooking, and yes, all three can show up together in my recipes.

Rolled oats are not just for making oatmeal! They are great to use in smoothies, waffles, burgers or roasts, cookies, in the topping for apple crisp, and can even be blended to a flour consistency to use as a flour substitute.

There are several types of oats, but I tend to use mainly rolled oats (either old fashioned or quick). 

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. They can help lower cholesterol, and lower blood sugar levels. 

9 Health Benefits of Eating Oats and Oatmeal

Different Types of Oats (& How to Use Each the Traditional Way)

I think onions are one of my most-used foods, because they go into nearly all of my savory dishes: beans, casseroles, potato dishes, burgers, vegetable dishes, even in salads. 

Onions are highly nutritious vegetables that may have several benefits, including improved heart health, better blood sugar regulation, increased bone density and contain anticancer compounds.

Onions: Health Benefits and Nutrition

Onion Health Benefits, Plus Tips and Recipes for Adding Them to Your Diet

Then there are olives. My youngest son would live on olives (along with grated cheese and sour cream) if given the chance! To him, olives make up their own food group! LOL

Olives are associated with many health benefits, especially for heart health and cancer prevention. They are very high in vitamin E and other powerful antioxidants.

Different Types of Olives

10 Benefits of Eating Healthy Olives

Olives 101: Nutrition Facts and Health Benefits

Oat Burgers

4 1/2 cups water

1/2 cup soy sauce (I use Bragg's Liquid Aminos)

4 1/2 cups old-fashioned oats

1/3 cup oil

1 diced onion

1 teaspoon garlic powder

1/4 cup nutritional yeast flakes

1/4 cup sesame seeds

3/4 cup walnuts or sunflower seeds (I usually use sunflower seeds)

Cook oats in boiling water and soy sauce for about 5 minutes. Mis remaining ingredients in a separate bowl. Add dry ingredients to cooked oats and mix well. When cool enough to handle, form in to patties, place on oiled cookie sheet, and bake at 350 degree Fahrenheit for 30-45 minutes, flipping over after 15-20 minutes. They should be nicely browned on each side. I use a large-mouth canning jar lid to shape the bugers.

Suggestion: May freeze extra burgers, cooked or uncooked, for future use.

Yields: 20-24 large burgers.

Do you have a favorite oat recipe? Please share in the comments below.

N is for Navy Beans

 

Navy beans, also called pea beans, are small, white, oval-shaped legumes known for their creamy texture and mild flavor, making them a versatile ingredient in soups, stews, and baked beans. They are a good source of fiber, protein, and minerals, and can be used dried or canned, with substitutes like Great Northern or cannellini beans. 

The U.S. Navy began issuing these beans as a standard ration for sailors on warships in the 19th century because they were affordable, nutritious, and stored well for long, arduous voyages. Beyond sailors, these beans were commonly used in military rations during the American Civil War and World War I.

The association with New England is so strong that they are often called Boston beans or Yankee beans, and they are the official bean of Massachusetts. 

Where Did Navy Beans Get Their Name?  

I think one of the most common ways to eat navy beans is Boston Baked Beans. 

Boston Baked Beans

2 1/2 cups dry navy beans

8 cups water

1 1/4 cup finely chopped onions

1 Tablespoon oil

6-7 Tablespoons dark molasses (not blackstrap)

1 Tablespoon honey

1 1/2 teaspoons salt

1 Tablespoon onion powder

1/2 teaspoon garlic powder

Soak beans over night in generous amount of water. Next morning, rinse and drain. Put soaked beans into pot with 8 cups water. Bring to boil. Reduce heat, cover, and simmer until tender (about 2 2//3 hours). Remove from heat. Saute onions in oil until clear. Add to beans, along with remaining ingredients. Mix together well. Pout into oiled 8"x 8" baking dish. Cover and bake at 350 degrees Fahrenheit for 2 hours. Uncover and bake for an additional 30 minutes.

Yield: 9 cups

Do you have a favorite way to prepare navy beans? Please share in the comments.

M is for Millet

 

Millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are highly tolerant of drought and other extreme weather conditions and have a similar nutrient content to other major cereals.

Millet is an ancient grain, even mentioned in the Bible: Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof. Ezekiel 4:9, KJV.

One good thing about millet is that it's gluten free, which is great for those who have Celiac Disease, or are gluten intolerant or sensitive in other ways.

Here are some interesting, informative articles about millet:

Millet: A Tiny Grain with Big Benefits

What Is Millet? Nutrition, Benefits, and More

Millet for Health: Benefits, History, and How to Use It in Recipes 

The nutrition and therapeutic potential of millets: an updated narrative review

I like to use millet in place of rice sometimes, or combined with quinoa. 

A fairly simple way to eat millet is to combine it with canned or frozen peas, with seasonings of choice. 

Have you ever had millet? What is your favorite millet recipe? Please share in the comments below.

L is for Lentils

 

I know I have posted about lentils before, but, frankly, they are my favorite of the legumes. We tend to eat them nearly every week. 

Lentils make an excellent addition to your diet if you have diabetes, because lentils help lower or manage A1C levels and blood glucose due to their high fiber and protein content, which prevent blood sugar spikes. Regular consumption can improve insulin resistance.

Here is one of my favorite recipes:

Pot O' Lentils

2 cups uncooked lentils

1 chopped onion

1 chopped carrot

1/2 cup chopped celery

1/4 cup chopped bell pepper

1 can tomato soup or paste

1 Tablespoon molasses

1/2 teaspoon oregano

1/2 teaspoon margarine

1 teaspoon curry (optional, but really adds to the flavor!)

1 packet of George Washington broth (or other bullion seasoning)

1 teaspoon salt

Smokene or other smoke flavoring, to taste (optional)

Cook lentils, onion, carrot, celery and pepper together in 4 cups of water until lentils are cooked and vegetables are soft. Add other ingredients and simmer. 

This is a good and filling pot for the new neighbors moving in next door.

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Lentil Soup

1 medium onion, chopped

2 cloves garlic, minced

1 1/2 cups uncooked lentils

4 cups of water

2 cups tomatoes or tomato juice (I have used V8 juice instead)

2 teaspoons salt

1/2 teaspoon dill seed

1 bay leaf

Saute onion and garlic. Add lentils and water. Cook for 40 minutes. add rest of ingredients and cook 20-40 minutes more. The soup tastes even better when made the day before serving.

Yields: 4-6 servings

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Esau's Pottage

1 cup brown rice, uncooked

1 cup lentils, uncooked

1 teaspoon salt

5 cups of water

1/4 olive oil

1 1/4 cups chopped onion

Cook rice and lentils in salted water for about 45 minutes, or until done. Add onion and oil and simmer for another 10-15 minutes.

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I hope you enjoy these recipes, along with the ones from my other lentil post. Which one are you most interested in trying? Please share in the comments below.