A Homemade High Protein Drink

I buy my senior Mom Walmart’s Equate (30 grams with 1 gram of sugar) protein drink to supplement her diet because she doesn’t eat lunch. On Thursday I tried to re-order two 12-packs, but couldn’t have it shipped! It’s because Walmart put it on sale and removed the shipping option. We have no Walmart brick-and-mortar stores in Manhattan for pickup. Rats! So no Equate protein drinks until the shipping option returns.

Meanwhile, I’m making her a homemade high-protein drink alternative:

Homemade High Protein Drink

Ingredients:

1.5 cups (12 oz) milk - 12 grams of protein

1/2 cup (4 oz) Greek Yogurt - 12 grams of protein

1 tablespoon peanut butter - 4 grams of protein

banana, small, or 1/2 large - 1 gram of protein

3 whole walnut kernels - 3 grams of protein

= 32 grams of protein

Directions:

Toss into a blender or food processor. Pour into a glass. Add a straw.

Optional: Tossing in strawberries, cherries, blueberries, or a tablespoon of cocoa powder gives the recipe different flavors and adds nutrients. To further vary the drink, feel free to occasionally add 1/4 cup of chia seeds or oatmeal flakes. Both have protein and fiber.

Many high-protein drinks call for whey protein, but if you have to buy whey protein, you might as well buy the Equate or Ensure already-made drinks. Equate (Walmart’s brand) costs $1.67 each.

Every day I give my Mom 5,000 ius of vitamin D and a multi-vitamin, both drugstore brands.

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Why You Should Eat Walnuts Everyday

I won’t lie. I prefer other nuts like almonds and pecans over walnuts, but after I learned walnuts have several health benefits that other nuts don’t, I started using walnuts in place of pecans in many baked goods. Walnuts are cheaper, too. I also make a practice of popping a few walnuts into my mouth and putting a handful into my mother’s oatmeal each morning. 

As it turns out, medical evidence suggests a daily dose of 1 - 2 ounces (i.e., a handful) of walnuts supports heart health, cuts bad cholesterol, supports gut health, and sharpens brain function, plus they may improve sleep with a natural infusion of melatonin.

Walnuts contain essential omega-3 fatty acids (ALA), magnesium, and antioxidants. They reduce inflammation and lower bad LDL cholesterol. Studies show that people who eat walnuts have faster brain reaction times and delayed age-related cognitive decline. Walnuts act as a prebiotic to improve the gut microbiome by increasing good bacteria. Although walnuts are energy-dense, they don’t tend to cause weight gain because they help to manage our appetites.

Here are tips for eating  a healthy dose of walnuts every day:

1) Stick with a serving (1 oz to 2 oz) to control calories. 1 oz = 14 halves. Easy enough, as we don’t tend to gorge on walnuts. 

2) Eat them raw, roasted, soaked in water, or added to cereals, salads, smoothies, or yogurt.

3) Walnuts are beneficial at any time of the day, yet studies show they improve cognitive performance if eaten in the morning.

4) I find Diamond of California to be the better-tasting walnuts without any bitterness. Walmart sells this brand at a cheaper cost then its own store brand, also. I always have a 32-oz bag in my refrigerator or freezer (as well as a big bag of lightly salted almonds as snack staples)

🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍🥛🍍🥚🍍

Here’s a once-in-a-while treat (due to the sugar), perhaps for Sundays or holidays like Easter, to bake using walnuts. If you’re ambitious, you could toast the walnuts for added flavor before using. It’s a scaled-down, less sweet Hummingbird cake:

Pinnapple and Walnut Sheet Cake

2 cups all-purpose unbleached flour

1/2 cup white sugar
1 1/2 teaspoons of baking soda
1/2 teaspoon salt
2 large eggs
2 teaspoons vanilla extract
1 20-ounce can of crushed pineapple with juice
1 cup of finely chopped walnuts

Directions:

1) Whisk together the flour, sugar, baking soda, and salt.

Photo: Indiana Connection

2) Beat in the eggs, then add the vanilla extract and pineapple with juice, and fold in the walnuts. Do not overmix, just enough to incorporate all the ingredients, so the batter doesn’t produce a tough cake.

3) Pour the batter into a well-buttered square baking pan.

4) Bake in a preheated 350 degree F oven for 30 - 35 minutes.

Cream Cheese and Nut Frosting

Ingredients:

8 oz cream cheese (I use low-fat)

2 tablespoons of butter, melted

1 teaspoon vanilla extract

2 cups of powdered sugar or more

1/2 cup of chopped walnuts (These I don’t chop as finely as the walnuts in the batter.)

Mix together except the walnuts. Spread the frosting on a cooled cake and top the frosting with the chopped nuts.

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6 Canned Produce I Like

Most of us would agree there's no comparison of taste between farm fresh fruits and vegetables and canned or even frozen produce. Living in a city, I buy plenty of frozen vegetables because food experts tell us they are frozen soon after picking and retain their nutrients. It's a compromise I make since frozen is more convenient though less scrumptious than farm fresh.

But guess what? There are canned foods I don't mind or like better than their fresh, or refrigerated, or frozen versions. I'll list 6 of them below.

6 Canned Produce I Like:

1) Sauerkraut - Canned sauerkraut isn't as raw as it is bagged and refrigerated at the supermarket. Still sufficiently sour yet not as intensely sour or crunchy as unblanched bagged sauerkraut.

2) Refried beans - I see little difference in taste or texture between canned beans and dried beans you soak and tenderize yourself. With refried beans, I like the convenience, and unless you cooked a huge amount, the extra cost of buying them canned is minor. For soups or sometimes chili, I will use either canned or dried beans depending on how much I'm making.

3) Pumpkin, puree - Who in their right mind would unseed, clean, cook, and scrape the flesh out of a fresh pumpkin to use in a dish? Oh, the many steps and mess!😳

4) Tomatoes, whole plum, diced, or crushed for cooking - Cheap and you have the same consistency every time when making sauces.

5) Pineapple, diced - Since pineapples don't grow outside of Hawaii or South America, it is doubtful I have ever eaten a fresh one, so I opt for the convenience of canned pineapple. I don't detect enough of a difference after cleaning and cutting up a whole pineapple that may (or may not) be fresh after it arrives at the supermarket.

6) Spinach - This one is debatable. I do prefer fresh spinach and buy it to use as a dip, pizza topping, part of a salad, or to add to soup, but since a 10-ounce bag of fresh spinach cooks down to nothing in seconds, I also buy canned spinach to eat as a side dish. The taste and texture of canned spinach is fine, plus there seems to be more of it in a can than in a bag. In Manhattan you can't buy a bushel of fresh spinach, or grow it sans a plot of soil, so it's another compromise I make.

So there you are, my list of 6 foods I buy and like canned. Often our sense of taste is subjective. Is there any produce you would add or subtract from my list as unedible? Let's discuss... it's all in fun.🌴

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Types Of Potatoes

Photos courtesy of Markets at Shrewsbury: Fingerling potatoes. Click the link for more potato facts.

Although I rotate the starches I eat to include whole grains, corn, sweet potatoes, and pasta (as I do within other food groups) in an effort to consume a varied and balanced diet ... it's really white (as opposed to sweet) potatoes I love the most and could eat daily as I never get tired of them! Is my English and German ancestry the reason why?

Russet (or Idaho)

A potato is a tuber root vegetable, a perennial in the nightshade family. There are nearly 4,000 types of potatoes in nature. They are categorized by their content of starchy compounds to solid-to-water ratio and texture. Potatoes are classified as 1) starchy (i.e., mealy or floury), 2) waxy, or 3) all-purpose.  

Below are several varieties of potatoes commonly found at the supermarket: 

1) Starchy potatoes - Have high solids, amylose starch, and low moisture. Russet (a/k/a Idaho potatoes), Goldrush, and Long White are three examples of starchy potatoes. They are good baked, mashed, or fried, mm, like French fries. They pick up moisture and lose their shape when boiled. Personally, I don't think that's a bad thing in a vegetable medley as it thickens the broth! I also like to use Russet in American potato salad mish-mashed with eggs, onions, and celery.

Red potatoes

2) Waxy potatoes - Are high in moisture and sugar, but low in starch (here called amylopectin). Waxy potatoes include red potatoes, fingerlings, new potatoes, golden, and baby potatoes. They hold their shape when boiled, so they work well in soups, stews, and for making scalloped potatoes or German potato salad. Ideally in German potato salad, you slice and hope the slices hold their shape, yet in our family, we use whatever variety of potatoes, waxy or not, we have on hand. We want dishes to be delicious but aren't foodies. A foodie would use the right type of potato.:)

Blue potatoes

3) All-purpose potatoes - Are medium in starch and therefore fall between starchy and waxy potatoes. They are suitable for most recipes as they hold their shape better than starchy potatoes and are good for roasting, making potato salad, pan-frying, boiling in soups, and gratins. You can bake or mash them also, although they are less fluffy than starchy potatoes. Examples include Yukon Gold, White, Blue, and Purple potatoes.

Potatoes are rich in vitamin B6, potassium (in fact higher than bananas), and dietary fiber. What's more, like most brightly colored vegetables Blue and Purple potatoes are packed with antioxidants, containing 2 - 3 times more antioxidants than white potatoes.

Yukon Gold potatoes (left) and white potatoes (right)

Over the years I've leaned towards buying Russet potatoes, but have eaten red, golden, fingerling, white, and blue potatoes. Hey, does a bad type of potato even exist? I volunteer to try as many of the 4,00o potato varieties on earth that come my way!

Yellow potatoes

What's your favorite potato? Our family eats potatoes in one form or another with most of our dinners (over rice, corn, or pasta -- which we eat less often). How about yours?

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Senior Goods That Make Caregiving Easier

As they say in financial journalism today's subject isn't sexy. Still, I want to share a tad of wisdom I've picked up in caring for my senior mamma. It seems to me that 80% of the population are or have been caregivers for elderly family members. I meet them when I'm at the supermarket, hiring vendors, or sometimes sitting in the park, i.e., everywhere I go! I've learned a lot in the nearly 2 years I've stepped into the role. Perhaps in another blog, I'll address a more weighty part of caregiving, thoughts about our county's healthcare system. My mother is lucky, she has excellent coverage, but so many seniors don't! Meanwhile, it's the daily care we must provide so today I'll limit our discussion to --

5 Must-Have Essentials for Seniors to Make Everyday Life Easier for Your Loved One and Yourself (not listed in order of importance):

1) Ensure (as well as Walmart's brand, Equate) Protein Drinks - Although my mother's best meal is breakfast, getting her to eat lunch or dinner is dicey! Every morning she'll have 2 eggs; peanut butter on toasted multigrain bread with a drizzle of honey; a cup of milk; and coffee, which she eats in the late mornings. It's the only real food I can count on her eating. So around 1:30 PM, I give her a vanilla Ensure or Equate protein drink. They are 11 ounces with 30 grams of protein and 1 gram of sugar. Usually, she refuses dinner, instead opting only to drink a cup of milk, but with a good dose of protein early in the day, I don't fret too much. Hey, I can only make food available, the rest is on her! Btw, vanilla is her favorite flavor, so it's what I order.

2) Aloe Vesta Body Wash & Shampoo or its equivalent - 8 ounces (I'd prefer 16 ounces). I squirt a dab of it into her bathwater or a basin for handwashing. It cleans and conditions her skin and scalp without drying the skin. We do raise the wash off with water, but you don't have to, if the patient is bedridden. Many hospitals use it. 

3) Assurance Adult Disposable Panties from Walmart - I realize I'm oversharing, but not only is Walmart's house brand the cheapest in price, but it's also my favorite brand of all the disposables on the market. They are strong and fit like cloth panties, not diapers. The maximum and overnight absorbencies are not bulky and fitted in the leg area. They look comfortable and are invisible under trousers, and except for the material they're made of, not like wearing disposables but real panties.

4) Target's brand, Up & Up Fresh and Clean Cloth-Like Baby Wipes - I buy the 3-pack of 100 count for $5.98. Cheap in the Target store! They come in bigger quantities, but if you are not timely in using them, they'll dry up. So how many are too many in a single purchase? I haven't figured it out yet. I love the botanicals in them, but I'd buy the best-priced wipes with safe ingredients I could find.

5) Washable Waterproof Protective Pads for Beds (or Couches) - Hospitals use these thinner polyester absorbent ones, so that's what I buy. Machine wash and dry. They look good blended into the bedding, not senior or nursing home-ist at all. They are just as absorbent as the 3-layer pads but are lighter and cheaper so I think the better choice.

Senior personal care items can be pricey, but these 5 are affordable and very useful. They're worth every penny! One piece of advice ... you can find many identical senior commodities sold in medical supply pharmacies selling for 1/3 less on Amazon. Always compare with Amazon before pulling the trigger.

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Getting A Senior To Eat Her Vegetables

Getting A Senior To Eat Her Vegetables

Photo: Cooking Perfected

Hey, mothers of young children, you are not alone! Suddenly in October, my elderly mom started refusing to eat vegetables. If I put a small portion of peas, carrots, or green beans on a dinner plate she ignores them. Then she got picky with fruit and refuses bananas, apples, peaches, and oranges ... all foods she ate all her adult life. She'll agree to 3 strawberries or a few grapes, maybe a spoonful of blueberries. Forget about mango, romaine lettuce, or avocado.

Well, I refuse to fight daily with a senior to eat her vegetables ... and I'm sorry but for her own good, she must eat a balanced diet that covers every food group. Real food + variety = good nutrition = staying healthy. I have to win this war against a refusal to eat vegetables without making it a daily battle.

So two weeks ago I started making her smoothies for lunch. Most days it's working. She's eating spinach, broccoli, cauliflower, green beans, carrots, butternut squash, bananas, apples, blueberries, strawberries, raspberries, and pineapple again. She just doesn't know it.

Basic Smoothie for one:

Ingredients:

1 cup skim milk

1/2 cup Greek yogurt (plain or vanilla)

1/2 cup berries (I alternate: either strawberries or blueberries)

1/4 cup nuts (I alternate between almonds, walnuts, and peanuts - or a tablespoon of peanut butter works.)

1 small banana (adds sweetness and potassium)

a handful of spinach

alternate a vegetable (see below👇)

1/2 cup of canned no-sugar-added fruit cocktail 

A drizzle of honey if needed

I select a different fruit or vegetable to add each day from the following list -- alternate and use whatever you have in the refrigerator. Mix it up over the course of a week:

1/4 cup carrots

A wedge of cooked butternut squash

1/4 cup of cooked unsalted green beans

1/4 cup cooked unsalted peas

1/4 cup of cooked California mix - broccoli, cauliflower, and carrots

1/4 cup pineapple chunks

1/2 peeled green apple

a small orange

BTW: If your ward needs a carbohydrate you can also toss 1/4 cup of oatmeal into a smoothie. My mother eats multi-grain toast and oat crunch cereal for breakfast so I don't add oatmeal to her smoothies. You can also pour in a splash of fruit juice for sweetness or to make the smoothie thinner if necessary. 

Directions: 

Toss everything into a blender and puree. Pour into a tall glass. Top with a drizzle of honey, or another splash of fruit juice to achieve a drinkable consistency. Eyeball it.

Last March (2022) when I started overseeing her meals I set 3 main goals. 1) lots of protein; 2) a variety of real food - meat, fruits and vegetables, plus whole grains over the course of a week; 3) low sugar in her diet. 

Sweets are a treat, not a staple. I think we can learn to like healthy foods just as much as junk food. Whatever our palettes are fed is what we enjoy eating. I ask reoccurring visitors intent on bringing treats to please bring her grapes, an orange, or bananas, not cookies and candies. 

We stock dark chocolate -- bars and dark chocolate chips (12-ounce bag), and she eats a serving most days. There are also special occasion treats like Christmas cookies, a slice of birthday cake, or an ice cream cone. Halloween candy once a year. Nothing mindless though.

My mother doesn't need cholesterol or blood pressure drugs, so if we can avoid various conditions with a healthy diet we're better off than having to treat them. We love her primary care physician, Dr. Jackson! He is thorough without being an alarmist. He took care of his own elderly father, and I can run any concerns by him that arise. He endorses Carnation Instant Breakfast for people who won't eat meals. We are on the same page.

Whether we need to get a fussy senior or a child to eat a variety of healthy food, we have to get the job done without making our own lives crazy. Milk, yogurt, fresh or canned fruit, and a blender are your best friends. Voilà protein, vitamins, and fiber in a glass! Into the piehole and down the hatch!!

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Getting A Senior To Eat Her Meals

I could've called today's blog getting wards to eat their meals since the effort of getting good nutrition into the bellies of children can be just as challenging. Sometimes they don't want to eat balanced meals either.

Before my mom needed my help with her life she was an excellent home cook and ate just about everything. Now that she has aged she's a much pickier eater and at times won't eat vegetables, potatoes, bananas, untoasted bread, apples ... the list keeps growing longer! This evening she refused to take a bite of spinach. She won't eat carrots anymore, and I'm a stickler for making sure she consumes enough protein. 

Health care experts cite a myriad of reasons why seniors become finicky eaters. Sometimes it could be dental problems or perhaps their ability to taste food diminishes. My German mother still loves her bratwurst and knackwurst, therefore I doubt in her case, the reason for refusing soft vegetables is dental issues. Moreover, she's a late riser who must drink 3 cups of coffee after she wakes up before she'll consider eating any breakfast.  

Somehow I must make all my mom's personal quirks and refusals work in her favor. How do I do it? Well ... I'm not above trickery.

First I trick her into eating her breakfast while she drinks her 3 cups of coffee with milk. With 3 cups of coffee, she drinks what amounts to a cup of milk every morning, which gives her 8 grams of protein and calcium. Along with it, I serve her a 21-gram low-sugar protein bar to nibble on as she downs her coffee; and I give her dry Life (cinnamon flavored) cereal that I tell her is a food called Cinnamon Crispies.:) As she always asks for cookies while drinking her last cup of coffee, I spread 2 tablespoons of peanut butter in between 2 Digestives (or 2 graham crackers, choosing the lowest sugar grams I can find) every morning. As far as I'm concerned, it's another 8 grams of protein, the same amount a person gets by eating a peanut butter sandwich! So breakfast can be checked off at 36 grams of protein with some fiber. This leads to a subsequent problem to solve ...

As you might guess, after a late riser eats a late breakfast she's not hungry at midday, so wants to skip lunch. So how do you stop late risers from omitting lunch altogether? Naturally the answer again is ... trickery!

I resort to Greek Yogurt Sundaes, a combination of 1 - 1.5 cups of Greek Yogurt that I mix with fresh and canned fruit: whatever I have on hand, such as pineapples, peaches, pears, grapes, banana (yes, I sneak in 1/2 banana!), blueberries (other berries when you have them) and topped off with a scoop more of Greek yogurt along with 1/4 cup or so of diced almonds, pecans, and walnuts; plus dark chocolate chips. A drizzle of locally grown honey helps too (we have a beekeeper friend). Dark chocolate chips are indispensable for your covert operations! You must outsmart them, or the gig is up.

It's best not to make food a battle. If all else fails gently push the dairy (protein) and fruit (vitamins and fiber)! Seniors need more protein, not less. Currently, the recommended dietary allowance for women 70+ years old is 0.36 grams for each pound of body weight or 46 grams of protein for a 130-pound woman. I serve skim milk with meals without asking. My mom can have fruit juice in-between meals if she asks for it. Luckily mam'ma eats nuts, which I give her for snacks also. Nuts have many benefits for old people, including they are good for their brains and hearts.

  

Eating right is the first and most effective medicine. I do my best to keep my mom healthy by limiting her sugar, increasing her protein and fiber, and mixing up the foods she eats. But!! Whoever said the ends don't justify the means never had to get the very young or very old to eat their meals. Niccolò Machianvelli agrees with me! Brazen, unabashed, fragrant, trickery ... it's what's for dinner!!😁

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Eating A Plantain

From time to time, I bet every home cook gets tired of his/her own cooking. That's when I'm open to trying a new food or dish. New York is such a mish-mash of cultures I really love it! This week I received two plantains, a staple in African, Asian, and Latin American cuisine. 

To tell you how unfamiliar I am with this fruit, during my 1st year in Manhattan I bought one by mistake, thinking it was a large, oddly shaped banana. It took longer to ripen, was harder to peel, and tasted raw ... after I waited a long time for it to soften, then bit into it. Because. It was raw, and I didn't know I was supposed to cook it!😂

So flash forward to our present day. Lucky me, I got not one, but 2 plantains. One was yellow, the other green. 

So this time around, I knew the plantains had to be cooked, but I still didn't know how best to do it. Well ... that's what Google is for ... to tell me how!

Photo: AllRecipes

The yellow one I sliced and grilled both sides in a 12" skillet brushed with extra virgin olive oil on a stovetop. I could have sprinkled it with sugar and cinnamon; instead, I kept it plain and ate it with leftover cauliflower, lima beans, and carrots. Not bad in lieu of potatoes or rice. Good in taste and texture. Yep, I'll eat it again.

Now I must figure out how to eat the 2nd green plantain. If sliced thin with a mandoline, I could bake it into plantain chips seasoned with salt, dried garlic, and red pepper flakes. Or if I wait too long and it begins to soften, as I understand it, plantains can be mashed like potatoes, or not dilly-dally and use it green to thicken soups or stews. It's a brand new plantain world in the Turner household! The spicy plantain crispy baked chips are tempting!

Photo: BigOven

As it turns out, plantains are a complex, starch-resistant carbohydrate that keeps your glucose index (blood sugar) in a healthy range.

They are rich in iron, vitamin C, potassium, vitamin A, and the B vitamins, as well as, fiber. Plantains naturally contain beneficial plant compounds, such as polyphenols and flavonoids (which act as antioxidants) to help fight free radicals that otherwise damage the body. Eating plantains also lowers blood pressure, reduces constipation, and prevents iron deficiency anemia. The green plantains are low in sugar. As they ripen and turn yellow, plantains get softer and sweeter but stay mild in flavor. You can use ripe plantains like bananas in baking but they don't taste like bananas although they are in the same genus Musa family. 

The word "plantain" indicates the fruit is a cooking banana. In other words, the name, "plantain," itself means fruit that must be cooked. Oh, right, NOW you tell me! Not when I needed to know as a young, innocent transplant to New York City. Thanks, universe.🙂

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Wendy's Chili Is A Great Deal All Around

Photo: The Village Voice

There are times when you need to find some cheap eats. Wendy's chili, which is meaty, beany and tomatoey, fits the bill. It is filling, low in fat and (in my opinion) tastes as good as homemade. Rare is the day when you can eat a nutritious meal for two bucks (before tax). At Wendy's I order either a large chili, or a small serving and a baked potato. I like the saltine crackers and packet of hot seasoning too.

I miss Dave Thomas, the founder, former chairman and spokesperson of the fast food chain, who died in 2002. When you watched Dave in a Wendy's commericial, you sensed he was a caring man. Thomas never met his birth mother. As an infant he was adopted, but after turning 5, his adopted mother died, and later he had to drop out of high school to earn a living. He took jobs working in restaurants.

Wendy's was named after Thomas' then eight year old daughter. After becoming successful, Thomas became a well-known advocate for adoptions and education, raising lots of money for both causes. He wanted to give needy children (and young adults who like himself had dropped out of high school) a hand up. In 1993, to set a good example for kids, Thomas earned his GED.

After paying for my order, I like to drop a few coins in the charity box at the Wendy's cash register in honor of Dave Thomas, who overcame an imperfect childhood, become an entrepreneur and made a difference.

What's your favorite fast food?

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