Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts

How to Make Kale Tea Recipe and Health, Digestion Warnings

All about the amazing wonder food, kale. Includes nutrition information, salad and dinner cooking recipe information, and the recipe for kale tea.

This page is about kale; including nutrition and diet information (especially concerning lutein, zeaxanthin, AMD) and an extremely easy recipe for kale tea. If you are here just for the kale tea recipe, simply scroll to the green tea cup marker a little after the middle of the page. Do peruse the digestion and health notes.

What Is Kale and Availability – The Basics

Kale is a dark, green, leafy vegetable from the cabbage family; other examples being cauliflower, brussels sprouts, broccoli, etc. However, kale can also be regarded as a lettuce for the purposes of most salad recipes.

Kale is one of the foods which is often included in what might be called the super food or wonder food category. The nutritional content and the benefits derived therefrom makes this a food one wants as part of their regular diet.

In addition to it's nutritional value, there is growing evidence kale actually inhibits and can even fight some diseases; most notable of these being macular degeneration, cataracts, and some forms of cancer.

Store Availability and Forms

Any competent grocery store will have it. You can buy kale fresh and whole in the produce section. Or, if your store is doing their job right, you can buy it already in pieces, shredded, sliced, diced, minced, etc.

For a food so rich in nutritional value and benefits, the price is amazingly low. If the price isn't low, find another store.

Kale Benefits and Nutrition Data

Percentages and amounts (in milligrams) are based on a 2,000 calorie diet and 3.3 oz. kale servings. "~" is the mathematical symbol used to identify a number as an approximation.
  • Lutein and Zeaxanthin: ~600%. These are the two nutrients that have made kale famous. The body of evidence continues to mount that lutein and zeaxanthin actually inhibits and/or wards off macular degeneration. There is even some evidence lutein and zeaxanthin can reverse macular degeneration to some extent. Kale is the number one food source for lutein. Spinach is usually recognized as coming in second. You can buy lutein in pill form, but the FDA states they have not confirmed the quantity or quality of lutein in these products. The generally accepted daily dosage for lutein is 6 mg. The average American diet falls woefully short of this amount. A 3.3 oz. serving of kale has ~37 mg of lutein and zeaxanthin.
  • Beta Carotene: ~7 mg. An antioxidant, precursor that converts to vitamin A. Antioxidants are generally believed to help prevent certain kinds of cancer.
  • Potassium: 420 mg. 12%.
  • Calcium: 15%.
  • Iron: 8%.
  • Vitamin K: 950%.
  • Vitamin A: 290%.
  • Vitamin C: 190%.
  • Thiamine (Vitamin B1): 6%.
  • Riboflavin (Vitamin B2): 8%.
  • Niacin (Vitamin B3): 4%.
  • Vitamin B6: 15%
  • Folate aka Folic Acid (Vitamin B9): 6%.
  • Phosphorus: 6%.
  • Magnesium: 8%.
  • Copper: 15%.
  • Manganese: 35%.

Kale Recipe Basics

Kale requires a little more chewing effort than the other cabbage-category items or lettuce. It also has a tendency to make a person feel full sooner than usual. One might want to adjust portions accordingly, particularly as to salads.

Salad Recipes

Kale Salad Recipes

By the simple process of adding kale to the other ingredients, pretty much any salad recipe is also a kale recipe. The only decision is how much kale to include. The more kale included, the more the kale taste and other effects are emphasized. Only you can decide how much is enough and how much is too much.

Vegetable, Stews Casseroles, Chili Recipes

Kale Hot Meal Recipes

A Surprising Note About Cooked Kale

Cooking kale almost doubles the amount of lutein metabolized. This has to do with the heating process unlocking certain components of the kale molecular structure, releasing lutein which would otherwise not be available for the digestive system. It should be mentioned that cooking/boiling/heating usually degrades the nutritional value of most food. The kale-lutein molecular structure is unusual in this respect.

Virtually all casserole, stew, hot vegetable, and chili recipes can include the addition of kale. However, with these dishes, the determining factor is how much kale do you wish to include with the existing recipe ingredients.

If your objective is one of nutrition only, then you would add only so much kale. If, however, you are creating a true kale casserole or true kale hot vegetable dish or stew, or chili concoction; then you would add enough to result in making kale the predominant taste. It is a matter of degree only you can decide.

In whatever case, this is where the sliced/diced/minced/max-shredded form is used. Stems and full leaves are not recommended.

Kale Chips Recipe

Kale chips are beginning to become well known. They could very well be the healthiest snack food in existence. They are easy to make. However, I am going to defer to the kale recipe the USDA cane up with as to the proper instructions. You won't be able to eat just one.

The Easy Kale Tea Recipe
and a Digestion Note and Health Warning

Kale Tea Recipe

Do you want the nutrition, but don't want to deal with the recipes and cooking? Many people just drink kale tea.

Kale tea is not difficult to make, though do note the following health and digestion warnings, etc.
  1. Put 2, 3 or 4 medium-to-large pieces of kale in a microwaveable cup, depends on cup size. If you are a first-timer, probably best to start with just two pieces.
  2. Fill to seven-eighths full of water; push the pieces under water if need be.
  3. Microwave for 4:44 minutes:seconds (your microwave results may vary).
  4. Stir it. Let cool. Stir again.
  5. Remove the medium-to-large pieces.
  6. You have your kale tea. And it's perfectly fine to drink any remaining, little pieces which happen to be floating around; after all, it's kale.
Once you are a pro, you will probably do the following...
  1. Stuff the bottom half of a microwaveable cup full of kale.
  2. Fill to seven-eighths full of water; push the pieces under the water if need be.
  3. Microwave for 4:44 minutes:seconds (your microwave results may vary).
  4. Stir it. Let cool. Stir again.
  5. Doesn't bother to remove any of the kale.
  6. Drinks all the liquid.
  7. Empties cup of the remaining kale into trash or refills cup a little over half full of water, microwaves for another 3:33 minutes:seconds, drinks second cup of weaker tea.
Boiling water. And of course, there is certainly nothing wrong with...
  1. Boiling the water on the stove.
  2. Pouring the water into your prepared cup.
  3. Letting it sit awhile and stir.
  4. Etc.
Keeping in mind the high concentrations of nutrients, don't go overboard. Drink no more than one cup the first time or so. See how your digestion handles it.Do it when you plan on being home for the next few hours.

This is also a good time to mention that too much vitamin A, vitamin C, potassium, and certain other vitamins and minerals on a regular basis, can actually be deleterious to one's health. On the other hand, even just one ounce of kale is a lot of kale; so you don't have that much to worry about. One full ounce of kale is about a third of the above specified nutritional percentages. Just keep in mind what other foods and liquids you are regularly consuming.

What with kale tea being so packed with vitamins and minerals, it can be used to occasionally replace a meal in weight loss programs. Kale tea is also a worthy appetite suppressant. For that matter, it would be perfect for use in the infamous Military Diet.

How to Cook in Microwave Raw Hamburger, Raw Eggs, and Uncooked Rice

Here is a compilation of the most-needed microwave recipes, plus other basic recipe ideas for beginner cooks.

For folks who don't have a stove or don't want to bother with all the extra mess caused by using one. Also for folks who want to get away from those TV dinner diets. I remember my dietary habits from when I was in my 20's, 30's, and even my 40's. I guess one could say this page is for everyone, not just for students, singles, divorced, etc.

Yes, you really can microwave raw hamburger, uncooked rice, and raw eggs. Not only are they all absolutely delicious; microwaving makes a lot less mess than doing it the usual stove way.

List and Table of Contents

  1. How to Microwave Raw Hamburger (and turn it into chili if so desired)
  2. How to Microwave Uncooked Rice
  3. How to Microwave Raw Eggs into Scrambled Eggs and Omelets
  4. Making Macaroni and Cheese TV Dinners Much Better
  5. Special Section for Beginner Cooks and a Whole Bunch of Awesome Meals
  6.  How to Microwave Potatoes Without Exploding (separate page/tab)

How to Cook in Microwave Raw Hamburger – Beef or Bison

Alternate title: Can You Cook Raw Hamburger in the Microwave? Yes, You Can.
Alternate title: How to Safely Cook Raw Hamburger in the Microwave

Yes, it can be done. Whether it be beef or bison, here is how to microwave raw hamburger so it is safe, delicious, and even looks good.

Basically, you "boil" the hamburger in Lipton or store brand onion soup. Actually, the water isn't even brought to boiling, but it's plenty hot enough to do a thorough job; not to mention the fact the hamburger itself is being directly microwaved along with the soup.

You will need...

  • 1 packet of Lipton Onion soup mix. Store brand is also fine.
  • 3/4 to 1 pound of beef or bison hamburger, 80% lean seems to be best.
  • A microwavable bowl that can handle the equivalent of 4 cups of water.
  • Gloves, rags, or whatever to remove the hot bowl from the microwave oven.
  • Knife, fork, table spoon. A spatula is optional, but is a nice extra.
  • Paper plates are also optional, but they make things a lot more convenient and make for a lot less clean up afterwards.
  • What, if anything, you intend to add to the hamburger after cooking.

Let us begin...

  1. Empty one packet of onion soup mix into a large bowl or casserole dish.
  2. Add 2 cups water. That's right, 2 cups; not the four cups the packet says. You are not going to be drinking the soup.
  3. Stir it and microwave for 5 to 6 minutes.
  4. While the soup is microwaving... Flatten out the hamburger on a paper plate (or whatever) so that you have one large, somewhat thin super patty. Slice up the hamburger patty into approximately 1-inch squares or other bite-sized pieces if you are going to eat the hamburger straight or put into a couple sandwiches; if you are going to mix the cooked hamburger with a 15-oz can of blackeyed peas, pinto beans, or whatever; then slice and dice the patty into much smaller pieces.
  5. The soup should be done by now. Remove the hot soup bowl from the microwave. Stir it until soup is thoroughly mixed. Carefully empty the hamburger pieces from the plate into the soup bowl. Stir it up so the hamburger pieces are not sticking together. Back into the microwave.
  6. Microwave 5 minutes.
  7. Stir it so the meat is again separated and moved around. You don't have to remove the bowl or casserole dish from the microwave to do this.
  8. Microwave another 3 minutes.
  9. Your masterpiece is done. Carefully remove from microwave.

Now what...

  1. If you did the large pieces, cut one in half. If you see raw pink, then back into the microwave it goes, etc. Otherwise...

Options for retrieving the meat...

* See cautionary note at end about the drained soup. *
  • A spatula is great for scooping out all the meat onto a plate, or into a larger bowl/pot for adding in the beans or whatever. For the large pieces this is the best method. Can also be done using a fork and spoon, just takes longer. For the large pieces, enjoy your meal.
  • The other option is to drain the soup from the meat. This is usually the best option when dealing with a bowl full of small meat pieces. If the bowl is conveniently shaped, drain it from the bowl. If the bowl is inconveniently shaped, transfer the entire contents into a much larger, more convenient pot or bowl (where you will put in the other food after draining anyway) and then drain it. Do read the cautionary note before draining.
  • If so desired; mix in your other foods, e.g., pinto or kidney beans, Beefaroni or other precooked macaroni, favorite vegetable, etc. Maybe some tomato sauce, garlic salt, half a spice packet.
  • Thoroughly stir and mix.
  • Spoon out a meal's worth.
  • Reheat, enjoy.
  • Freeze or refrigerate the rest.
Cautionary note. That leftover soup now has more fat and grease than you can shake a plumber's bill at.  Pouring it down the sink drain is a very bad idea. You can...
  • Pour it into a throwaway jar with a cap.
  • Gradually poor it into a full bag of trash that happens to have all sorts of paper products to soak it up. Can be risky, could end up with a real mess if not careful.

Beef or Bison Hamburger patties...

Yep, the above method works equally well for hamburger patties. Just rotate the meat a quarter turn at least once during the microwaving and remember to do the cut-in-half test afterwards to be sure the meat is thoroughly cooked.

This convenient microwave recipe has served me well for years. And it certainly makes a lot less mess than the usual stove top method. May all your hamburger adventures be good ones.

How to Cook in Microwave Uncooked Rice – And What Causes and How to Prevent Crunchy Rice

Interesting how there are no microwaving instructions on rice packages. This is probably because microwave ovens are indeed not all the same. As such I must advise that the following instructions worked perfectly for me (900 watt microwave), but your results may vary. The following recipe is for two servings or one large serving, depending on who you ask.

How to Microwave Uncooked Rice


  • 1/2 cup rice
  • 1 pat of butter
  • 1-and-3/8's cups of water
  • Optionally sprinkle some salt in it
Stir a little bit as needed until floating rice is submerged.


  1. Microwave for 10 minutes.
  2. Let the microwave rest for a minute.
  3. Then use the defrost mode for 7 minutes. The intermittency of the defrost mode is one of the things that prevents the rice from becoming crunchy. 
  4. Move some rice aside to see if there is still any water at the bottom of the bowl. If just a little, stir the rice for a minute to absorb it. If a lot, stir it all up and do another 1 or 2 minutes defrost mode.
  5. When finished, optionally add 2 or 3 pats butter and stir until nicely melted and mixed.

What Causes and How to Prevent Crunchy Rice

There are three things that can cause crunchy rice. It can be caused by both overcooking and under cooking.  And it can be caused by too little water.

When I began my quest to create the perfect recipe for microwaving rice, I began with the usual 2:1 water to rice ratio. In this case, one cup water and a half-cup rice. As for the cooking; I did 10 minutes at full power, a minute's rest, and then followed by 10 minutes defrost mode. This first attempt ended up with some of the rice being crunchy.

So for my succeeding attempts, I gradually increased the water and varied the cooking methodology and times. I eventually ended up with the recipe stated above. It was delicious and crunch free.

If this recipe doesn't work perfectly with your microwave, it should hopefully get you close enough so you will know what to adjust for next time.

Food to Add to Rice

As for things to add to the rice after the rice has been cooked, they are just like what you would add to beans. In other words, almost anything you like:
  • Pretty much any meat
  • Pretty much any vegetable
  • Sliced olives
  • Sliced mushrooms
  • Garlic salt or whatever spice packet
  • And pretty much any beans as a matter of fact
I'd recommend going sparse to moderate on any and all additions the first time around, especially the garlic salt and/or spices.

If you want to keep it quick and simple, butter and a couple of already microwaved, sliced-up hot dogs mixed in isn't bad at all. May all your rice recipes be awesome!

How to Cook in Microwave Raw Eggs – Zero Mess Scrambled Eggs

This method does indeed make scrambled eggs so much easier...

Alternate title: How to Make and Cook Real Scrambled Eggs and Omelets in Microwave Without the Mess – Yes, a microwave is used, but that's just the start.

This is a nice, pretty, USDA stock photo. You can do that. Or you can
throw in cheese, precooked meat, and whatever else you think you might like.
Needless to say, the serving portion will be considerably larger.

Let's face it. When it comes to cooking and eating scrambled eggs and omelets, it creates a royal mess to clean up afterwards. But omelets and even just plain scrambled eggs are so delicious... This recipe completely gets rid of the mess problem. Perfect for singles, college students in dorms, etc.

1. Paper Plates

Place a paper plate face-up on top of a microwavable bowl. Push the paper plate into the bowl so that it conforms to the shape of the bowl. When doing so you will notice the paper plate forms vertical crimps along the edges of the plate. This is a good thing. Go ahead and pinch and push those crimps flat against the side of the bowl and pushing the plate into the bowl until you have a nice, proper, stable fit. If plate isn't perfectly flat against the bowl, that's OK. The weight of the eggs will finish the job.

2. Butter and Eggs

 Place a small pat of butter on the paper plate. Microwave for 20-30 seconds. Smear the butter all around. This will keep the scrambled eggs from sticking to the paper plate. Crack open two or three eggs against the side of the sink and empty the contents into the paper plate which is in the bowl.

3. Scramble It

Mash and stir the eggs with a fork until it is a a nice, mostly even mixture. Do slowly so as to avoid spilling and splattering. Takes less than a minute.

4. Add Other Ingredients

Here's the optional fun part. This is where you add and mix in your other favorite foods to it. The primary favorite is bits and pieces of as much cheese as you want; stir it all together. The second usual favorite is meat that has already been cooked; bits and pieces lunch meat, a cut-up hot dog, etc. Other things you can add to scrambled eggs include:
  • Pieces of cooked ham
  • Cut-up cooked sausage
  • Crumbled up bacon or bacon bits.
  • Crumbled up cooked hamburger
  • Bits and pieces of cooked chicken
  • Most varieties of cheese
  • Onion and green onion bits
  • Salt or garlic salt
  • Mushrooms
  • Sliced olives
  • Green peppers
  • Pieces of Tomato
  • Parsley
  • Various diced vegetables are not unheard of
  • Pretty much any other food you think you would like

5. Microwave It

Microwave for 2 minutes. The perimeter will be cooked, the center will still be liquid. Take it out and stir it up. Rotate a quarter turn. Depending on how many eggs you used, microwave an additional 1 to 2 minutes. If you like the way it looks, you're done. If there is still too much liquid to your liking, stir it up again and microwave a little more.

* Enjoy Your Meal

 Leave the paper plate in the bowl and enjoy your meal.

* 30-Second Cleanup

Remove and throw out the paper plate. There will be some moisture in the bottom of the bowl. Wipe dry with paper towel or Kleenex. Return bowl to it's for-scrambled-eggs-only spot in the cupboard. No pots, pans, skillets, bowls, or dishes to clean up.

How to Make Microwave Macaroni and Cheese TV Dinners Taste Better

Basically, add a whole bunch more real cheese and other stuff.

Microwave Macaroni and Cheese Recipe – Making It Better

It is easy to do. Here's how to do it so you don't burn it. And incidentally, by adding real cheese one actually gives the meal some nutritional value.

The Better Microwave Macaroni and Cheese Meal

Macaroni-and-cheese TV dinners and similar ilk are one of the better frozen food concoctions the frozen food industry has come up with. However, it is still the usual, bland TV dinner. But it makes an excellent starting point for creating your own macaroni and cheese masterpiece. No boiling the macaroni and trying to get it just right. No dealing with the other ingredients. Instead, you use the basic frozen TV dinner as the starting point, and then you make it better.

Microwave Macaroni and Cheese Recipe

Microwave the Stouffer's TV dinner for two minutes less than what the box instructions say. After microwaving, remove the plastic film.

Now here is the how to make microwave macaroni and cheese better part... When you bought the macaroni and cheese TV dinner, you also went to the store's deli section and got yourself a one pound block of mild or medium cheddar cheese. Cut off however many pieces you want and put them on top of the TV dinner, the smaller the pieces the better and by all means add lots of them.

It is not necessary to replace the plastic film back on top of the TV dinner. Microwave it for the additional two minutes. Cheese should be completely melted. Stir it all together. If the cheddar cheese still isn't thoroughly melted and mixed, maybe give it another 40 seconds in the microwave; stir some more as needed. You now have a much better macaroni and cheese dinner that will taste as good as any made from scratch.

A side note: As to the remaining three-quarters of cheddar cheese you didn't use, re-wrap in original wrapper and then thoroughly wrap and fold in one of the store's plastic bags. The cheese will stay fresh in the refrigerator for quite some time. Good for lots more meals.

And as to the meal you just made... If you added enough cheese to it, you probably changed it into two meals. Totally fine; empty into a plate if need be.. When done eating, return the remainder to the tray and put back into the box, wrap and fold with another store plastic bag. Should be good in the refrigerator for three days or so.

Regarding the Microwave Macaroni and Cheese Cup Meals...

 Simply prepare as one usually does. Then gradually add and stir in as many small chunks of cheddar cheese as desired. It will all mix and blend in quite nicely. Maybe a 30-second additional microwaving may be required. Maybe not.

And that's all there is to it. May all your macaroni and cheese masterpieces be awesome and nutritious.
But wait! There's more!
Adding cooked, sliced-up hot dogs to your macaroni and cheese meal.

Did Someone Say Hot Dogs...?

Put two wieners on a paper towel placed over a paper plate; fold paper towel over top of wieners to reduce greasy film from covering the interior of the microwave oven.

Place, flattened out, one of the store plastic bags on the counter.

Put the paper towel covered hot dogs in the microwave oven. If you like them mutated (many folks, including me, do), microwave them for 2 minutes and 20 seconds. If you are a non-mutated person, then probably an even 2 minutes is best. Times vary, depending on the microwave oven. But these times are probably a good starting point.

When removing from microwave oven, place the plate on top of the grocery store plastic bag that you had laid flat on the counter.

Let them cool for a minute. Then cut each one lengthwise. Then, holding all 4 lengths together, side-by-side, cut them up into pieces.

For greater efficiency, cook the hot dogs first. Then you can be doing the slicing and dicing while the TV dinner is cooking.

Once the TV dinner is cooked and the extra cheese is all melted and mixed, add the sliced up hot dogs and stir it all together. You definitely now have the two full meals. Not only that, it no longer fits in the TV tray. So, somewhere during all this, you've transferred the whole thing to a separate plate. If you are a true single, it is now sitting on a 3-thick paper plate on top of a regular plate.

Throw out the hot dog paper plate and the plastic bag that you had put them on. Because of the plastic bag, the counter won't have to be cleaned.

At this point, you may want to microwave it another minute, with or without the regular plate underneath the paper plates, depending on its microwaveability.

When done eating what you want, put a fourth paper plate upside-down on top, and then do the plastic bag wrap and refrigerator thing. When you get around to that second meal, it will taste as good as the first.

About Buying Hot Dogs

Get the ones that say "no by-products" on the label and are not mechanically separated. Yes, they are more expensive; but it is still the wise thing to do.

About Other, Quick, Easy, and Much More Healthy Meals...

Skip the TV dinner section. Instead go to the beans, vegetables, and international foods section; the international foods section usually has all the precooked, canned meats.

Then simply mix:

  • One can of favorite, sliced/diced vegetables,
  • One can of favorite, sliced/diced meat,
  • Stir.
  • One can of favorite beans,
  • Thoroughly stir.

Important Side Notes

  • Drain, refill can with water, and drain a second time all canned, precooked fish before using. Not necessary to drain other items more than once. Drain the ham. Don't drain canned beef, chicken, stews; that's gravy.
  • Drain lima beans always. Partially drain pinto and some other beans when the top third of the can is nothing but water.
  • Drain peas, string beans, and corn, possibly some other vegetables; not spinach.
  • Drain canned mushrooms and olives.
  • Do not drain canned potatoes, liquid needed for the microwaving. Drain afterwards, before adding pats of butter and/or sour cream.
This list is not complete, I'll add to it as I remember. Your own experience and judgement will take over fairly quickly anyway.

All of the above canned goods are already precooked. Don't forget the caveat of using a microwaveable bowl or casserole dish. Cover, otherwise the microwave will probably become a mess.

Cook in microwave for around four to five minutes, depending on amount of food and microwave oven wattage. Maybe add garlic salt (just a little), and any other spices you might like (a similarly small amount). Again thoroughly stir.

You now have two, three, or even four perfectly healthy and delicious meals. Unused, covered portion will last just fine for three or four days in the refrigerator. If you happen to have gone overboard on the amount of ingredients, the freezer will save the day.

The whole process is incredibly quick and easy. And so much more healthy. And there is very large variety: a dozen different beans to try; a dozen different vegetables to try; a dozen different meats to try. That calculates out to over 1000 different combinations, some being much better than others. And do explore other parts of the store, you really do want to get away from those exclusively TV dinner diets.

About the only thing this page has missed are dairy, grains, and fruits. Shouldn't be a problem, even my dog knows where the cereal, dairy, carbs, and fruit juice sections are. The premade deli food section is also worth a visit, though can be expensive; speaking of saving money on food, these money saving tips are also worthwhile.

Just for the heck of it, I thought I'd toss in this federal link about microwave ovens. Turns out the information contained therein is not entirely useless. For that matter, the FDA site in general has proven useful to me in the past.

Beware Bad Green Potatoes - Can Be Poisonous or Safe - Urban Legend Not

Safe or poisonous? It all depends. Here is how to tell the difference, plus a government resource with even more information.

Can green potatoes make you sick? Yes, they can. And the more green you see, the more poisonous they are.

The green is just chlorophyll, but it is an indicator that another chemical is present; which is indeed a toxin. And it is a nerve toxin at that. It is present throughout the entire plant. The toxin is known as solanine and is dangerous even in small amounts.

I've been seeing a lot of false information out there on the subject, so I thought I would point people towards a legitimate source.The National Institute of Health federal website, MedlinePlus, will tell you everything you need to know.

The whole poisonous green potato thing is not exactly a national epidemic. In fact, deaths are quite rare.The key sentence in the Medline website is:

Never eat potatoes that are spoiled or green below the skin.

Note the key parameter about "below the skin".

My personal philosophy on the subject...
  • If the store potatoes have even the slightest tinge of green, I'm not buying.
  • But if I cut one in half at home that has developed a slight green tinge on the outside after I bought it and there is absolutely no hint of green on the inside, then I'm fine with it.

May all your potato adventures be of the healthy kind. Do drop by the aforementioned Medline website, they have additional information.

Worthy non-green potatoes

Sardines as Food – Canned sardines are another super food, wonder food, and nutrition bonanza.

Well, well. Turns out sardines are another super, wonder food. They really are.

All about sardines as food.

Sardine Health Benefits

  • They’ve got all the B-complex vitamins we all need.
  • They’re loaded with vitamin D.
  • They’ve got a decent amount of vitamin E and some vitamin K.
  • As for minerals, it’s a veritable bonanza. Lots of calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium.

Sardines are also surprisingly inexpensive for their value. A big, red, flat can of them costs around $2 (your prices may vary). Usually, they will already be in a tomato sauce. Just microwave and enjoy. As a side note, be sure to cover before microwaving; otherwise, you will have a nice microwave cleaning project to look forward to.

And the usual seafood mercury poisoning fears are not a concern here. The larger and more long-lived the fish, the higher the mercury concentration levels. Sardines are short-lived and small. Mercury contamination is not a problem.

And when you are looking at your sardines, do not feel guilty about eating them. They are incredibly stupid and won’t even notice. Besides, they’re already dead.

Benefits of Kelp Supplements. No Energy? Kelp (also known as seaweed) supplements may be the answer.

Kelp Ocean Forest

This page is premised on you are healthy, practicing good nutrition, physically active, and are already doing everything else to naturally feel good. If still suffering from lack of energy, then kelp supplements may be the answer.

Why so? Kelp is loaded with the mineral iodine. The iodine will go directly to your thyroid and kick-start it. A fully active thyroid makes one become fully energetic.

Kelp and certain other seaweed also have minute traces of every other mineral known to man. So if you happen to be lacking in any of those, kelp supplements will take care of that, too.

Suggested use is one kelp supplement per day; frankly, I think that is excessive. Too much of anything is not a good idea. Personally, I only take one once in awhile when I seem to have no energy.

So next time you have no energy for no discernible reason, chew a kelp supplement with food. Do take early in the morning. If taken later in the day, you might not be able to fall asleep come bedtime.

Kelp Supplements

Kelp and other seaweed supplements may or may not be available at your local or national chain drugstore; some have it, some don't. Worst case scenario, you will have to work up the energy to go to your local health food store; they will definitely have it. Be forewarned. The supplements industry is completely unregulated. Buy only reputable brands from reputable stores.

A warning note. Some people are allergic to shellfish (high iodine) the same way some people are allergic to peanuts for example. So maybe just nibble a very small piece of one tablet the first time around?

Low Potassium and Muscle Spasms or Cramps in Elderly - Potassium Foods and NSAIDs

Muscle spasms, also known as muscle cramps, are painful indeed. Do you suffer from occasional or even not so occasional muscle spasms, foot cramps, leg cramps, etc.? The cure might be as simple as eating a meal rich in the mineral potassium.

There could be a couple dozen medical reasons for muscle spasms. If you go to the doctor or a medical clinic, they will be more than happy to help you. They will arrange for you to be given all sorts of medical tests. They will call in a few specialists along the way. There will be lots and lots of appointments for you to keep. Yes, they will do all this for you.Why? Because they really care. The several thousand dollars they will bill you is entirely incidental and will never even have entered their thoughts during the entire process.

Did you know low potassium in your diet is the most common cause of frequent muscle spasms and cramps? Maybe, just maybe, you would like to eliminate that possibility first before embarking on the above adventure.

Everyone knows bananas have potassium. But it turns out hey are actually number 10 on the high-potassium nutrition food list. What’s number one? I was pleased to discover lima beans graced that spot. And there are more ways to cook and prepare them than you can shake a banana at. And they are all delicious.

Foods Rich in Potassium

  • Lima Beans (as mentioned)
  • Spinach
  • Baked Potatoes
  • Salmon
  • Avocados
All of them are more potassium-enriched than bananas.

So give yourself a diet rich in potassium (don’t go overboard) for a few days and see how it goes. The muscle spasms and cramps just might go away and your problem is solved. It worked for me, foot and leg muscle spasms in my case.

And do be careful about too much potassium. Too much potassium is even worse than too little potassium. Your heart muscle, for one, will not take kindly to it. I've found when I start to feel the beginnings of muscle spasms, a single potassium-rich meal solves the problem.

Here is a page from the National Institute of Health which has more information about potassium and includes an expanded food list. It also has some very necessary warnings.

Beware NSAIDs

If you happen to know your muscle spasms, cramps, or other muscle pains were caused by too much muscle strain or other physical activity; ibuprofen actually works. You can buy Advil or you can buy the store generic brand with the exact same dosage for half the price. It should be mentioned ibuprofen is part of a class of drugs known as NSAIDs. In addition to general warnings about NSAIDs, NSAIDs don't get along well with a lot of other medicines and prescription medications. If you are taking other medicines or prescription medications, be sure to read what those medications have to say about being mixed with NSAIDs. I also found out recently doctors won't do elective surgery if the patient has recently been taking ibuprofen; turns out ibuprofen thins the blood and surgeons don't like that when it comes to surgery.

Also, the FDA is now saying NSAIDs increases one's chances of having a heart attack or stroke. Moderate doses for a few days are fine, but high doses or usage for more than a few weeks is not a good idea. My doctor also informed me recently that the kidneys are not very thrilled about NSAIDs either.

List of Foods Rich in Vitamin D

Vitamin D Deficiency, a Growing Health Concern.

Fortified milk is a good source of vitamin D.

If you are out in the sun all day everyday, then you need not be concerned. Your body will manufacture all the vitamin D it needs from the ultraviolet light you absorb. However, as you get older, one loses this ability.

Also, if yours is an indoor life; you may not be getting enough of this vitamin.

And to compound the problem, there are not that many foods that have it.
  • Fortified milk seems to be America's primary source for vitamin D.
  • Other dairy products also have a smattering of it.
  • Fish foods have vitamin D. Swordfish and and especially sockeye salmon are the big two. Tuna comes in third. And if you want to give yourself a mega-dose, a tablespoon of cod liver oil will give you over 300% of the body’s daily requirement.
  • Liver has it.
  • Fortified orange juice has a decent amount.
  • Multivitamins generally have 100% to 200% of the recommended daily dosage. Needless to say, check the label.

Sockeye salmon is a good vitamin D source.

For more than you could ever possibly want to know about vitamin D, here is the relevant federal  National Institutes of Health page about vitamin D.

As a side note,  I am an older person. My doc says I should take vitamin D3 supplements (4,000 IU's (international units), daily). Apparently, us older folks don't manufacture vitamin D from sunshine as well as we used to. Vitamin D supplements are available at any drugstore.

Mercury Contamination Info for Fish and Other Seafood - Safe and Unsafe

Fish - Seafood - Mercury Contamination Lists

Fish and Mercury Contamination – A General Rule of Thumb

The larger the particular seafood species and the longer that species normally lives, the higher that species' mercury content and levels.

This is the result of two factors:
  • Larger fish consume more food, and therefor consume more mercury.
  • Longer-living species consume more food than shorter-lived species, thus again consuming more mercury. 

Basic Ranking List of Fish and Seafood Species And Their Mercury Content Levels

List of Fish and Seafood Having the Highest Mercury Concentrations

The following list of fish species having the worst mercury content contamination. The mercury levels are so high, the EPA flatly states that pregnant women (and women trying to become pregnant) and young children should not eat them at all.
  • King Mackerel
  • Tilefish
  • Swordfish
  • Shark 

List of Seafood and Fish That Are Lower in Mercury Content

Considered safe to eat by pregnant women and young children in moderation, two 6-ounce portions spread out over the course of a week.
  • Salmon
  • Shrimp
  • Pacific oysters
  • Sardines
  • Herring
  • Pollock
  • Trout
  • Catfish
  • Anchovies
  • Atlantic and Pacific mackerel
  • Fish sticks, other fast-food fish, etc.
  • Canned, light tuna. Note. Albacore tuna has more mercury than light tuna. The EPA recommendation for albacore tuna is only one 6-ounce can a week. 

Basic List of Nutrition Information for Fish and Other Seafood

Generally rich in:
  • Omega-3 fatty acids
  • Protein 
  • B vitamins
  • Vitamin E
  • Magnesium
  • Zinc
  • Iron
  • Red sockeye salmon is especially rich in vitamin D. Most people do not get enough of this vitamin.
  • Shellfish is loaded with iodine. It turns out that some people can have major allergic reactions to this particular mineral.