Nutritious, Versatile Pumpkin Seeds

Pumpkin Seeds are great freshly-ground and used as a salad-topper. Here is a salad topped with both ground raw pumpkin seeds, Cheddar cheese and walnuts.

 “Pepitas”, as they are called in Spanish, are delicious when toasted in a pan with a teaspoon of coconut oil and about a half-teaspoon of salt per cup. Stirred frequently with a wooden spoon, my pumpkin seeds were ready after ten minutes in a medium-hot cast-iron pan. Another method is soaking the seeds overnight in water, lemon juice and salt, draining and toasting them in a moderate oven.
Pumpkin seeds are a rich source of zinc, iron, magnesium, omega-3s, are low in carbs, and three tablespoons of them contain eight grams of protein. Pumpkin seeds have properties that are used in an efficacious treatment for parasites. Storing ground pumpkin seeds in the refrigerator in a jar will preserve their freshness.
From George Mateljan’s venerable website, “World’s Healthiest Foods”, here is the first paragraph of, and a link tohis article about Pumpkin Seeds:

Antioxidant Support

While antioxidant nutrients are found in most WHFoods, it’s the diversity of antioxidants in pumpkin seeds that makes them unique in their antioxidant support. Pumpkin seeds contain conventional antioxidant vitamins like vitamin E. However, not only do they contain vitamin E, but they contain it in a wide variety of forms. Alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol are all forms of vitamin E found in pumpkin seeds. These last two forms have only recently been discovered, and they are a topic of special interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. Pumpkin seeds also contain conventional mineral antioxidants like zinc and manganese. Phenolic antioxidants are found in pumpkin seeds in a wide variety of forms, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid. Antioxidant phytonutrients like lignans are also found in pumpkin seeds, including the lignans pinoresinol, medioresinol, and lariciresinol.
Interestingly, this diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food. For example, the pro-oxidant enzyme lipoxygenase (LOX) is known to be inhibited by pumpkin seed extracts, but not due to the presence of any single family of antioxidant nutrients (for example, the phenolic acids described earlier). Instead, the unique diversity of antioxidants in pumpkin seeds is most likely responsible for this effect.
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M-J’s Nutritious Luncheon Pancakes Made with Magical Mung Beans

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M-J’s High-Protein Mung Bean Pancakes, Filled with Strained Yoghurt (“Labneh”)

My husband Jacques likens this dish to blini with caviar and sour cream. To some, that’s quite an endorsement (I’ve resisted caviar all my life, with every fiber of my being).

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I call mung beans “magical” because they are full of life, often sprouting while being boiled.

M-J’s HIGH-PROTEIN MUNG BEAN PANCAKES

To my pot of cooked mung beans (one cup dry beans, three cups water) I add chia seeds (while beans are still hot, to make them soft), yogurt whey*, whole oat flour (I grind my own), ground flax, hemp protein powder, a couple of raw eggs, and a little self-rising flour. I keep the batter pretty thin, adding more liquid whey or water when required. Ingredients are pictured below, but I don’t use measurements. ~M-J

Read Dr. Axe’s information on the Mung Bean Nutritional Powerhouse.

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Save the Whey from Yogurt

I save liquid whey from the yogurt-straining process, and mix a little nonfat dry milk with it in a blender-bottle. I refrigerate the stuff to use in smoothies or pancake batter~M-J

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M-J’s High-Protein Pancakes: You Can See the Mung Beans in the Batter

Make yogurt whey* to use as liquid for pancake batter by straining your yogurt to make it thicker. Pour the liquid (whey) that has been removed from your yogurt into a jar for use in smoothies and pancake batter. Then use the resultant “Greek yogurt” to spread onto the pancakes. After spreading this on my mung bean pancakes, I roll them to create a delicious, health-promoting luncheon dish.

*See my jar of whey in the following picture:

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I use Karoun Plain Yogurt from California to make “Greek yogurt”, or labneh, and yogurt cheese. It is truly all-natural and makes all other American yogurt brands look weak. ©M-J de Mesterton 2018
Frozen High-Protein Pancakes
M-J’s Original Recipe High-Protein Pancakes are Cooked in Bulk, Cooled, Stacked and Separated with Pieces of Waxed Paper, then Frozen for Easy Meal Preparation
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M-J’s Original Recipe High-Protein Mung Bean Pancakes are Easy to Reheat, Fill and Roll

M-J’s Sweet or Savoury Coconut Flour Pancakes

My recipe for coconut flour pancakes can be adjusted to your taste. I sometimes add a few drops of Mapleine, which is in the spice section of the market, together with vanilla extract. For fewer carbohydrates per pancake, unsweetened almond milk is ideal to use rather than buttermilk. When making a savoury version, I usually serve sour cream on the side, perfect for a low-carb regimen.

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M-J’s Elegant Southwestern Salad

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M-J’s low-carb southwestern-style salad starts with warm sautéed ground beef, onion and celery that has been flavored with chile powder or taco seasoning, which is topped with shredded cheddar cheese, finely-chopped romaine lettuce, tomato-chunks, dots of sour cream and green salsa. The ingredients in this individual salad are arranged elegantly and are only mixed together by the person to whom it is served. Bowls of additional sour cream and salsa can be available at your table, as well as strips or chunks of avocado doused with lemon or lime to prevent turning brown. Eating hot salsa can raise one’s resistance to colds and flu, which are no longer just seasonal. Hot peppers such as cayenne, jalapeño and serrano also enhance one’s metabolism. Ground beef can be substituted with grilled chicken, and for the chile-pepper enthusiast, strips of broiled serranos can be artfully placed on the lettuce. This hearty salad is a good source of protein and health-promoting produce any time of year.

©M-J de Mesterton 2017

Deep-Fried Gyoza

gyoza_deep-fried_copyright_m-jeanne_de_mesterton_elegant_cookGyoza skins were filled with health-promoting ingredients: purple cabbage, cooked adzuki beans, celery, carrot, red onion, cooked brown rice, chopped umeboshi plums and miso; I sealed them with an egg-wash and then the gyoza dumplings were deep-fried in peanut oil and drained on paper towels. I served half of these and froze the rest (it’s the only way to keep them; storing these deep-fried pockets of finely minced vegetables, legumes and rice in the fridge will make them too soft). The frozen “gyozas” will be spread in a single layer and reheated in a hot oven. @M-J de Mesterton 2017

Wellness Update

Stay in Good Health: Cover Up Your Skin This Summer, Use Natural Antibiotics Such as Oil of Oregano and an Olive Leaf Supplement, and Eat Your Vegetables~~M-J
Recommended Actions and Anti-Viral Foods to Stay in Good Health: Cover Up Your Skin This Summer, Use Natural Antibiotics Such as Raw Ginger, Hot Peppers, Oil of Oregano and an Olive Leaf Supplement, then Eat Your Vegetables~~M-J

With ill people travelling ’round the U.S. and internationally on buses or airplanes, you would be wise to wear gloves and even surgical masks while flying. Carry oil of oregano for surface and interior infections, and take olive leaf capsules daily–both of these are natural antibiotics, to which the human race has not developed a resistance. This alert is relevant indefinitely, because adequate measures are not being taken to mitigate these modern-day plagues (click here to view a Natural News article explaining how the authorities are actually doing the opposite). MRSA (a flesh-eating virus) is on the rise, as are antibiotic-resistant tuberculosis, rubella/measles, chickenpox/shingles, mites, lice, swine flu, ebola, pertussis/whooping cough and MERS (a deadly respiratory infection). It is better to be safe than sorry, and wearing gloves is just one essential component of dressing in the traditional manner (chic people like Cary Grant and Audrey Hepburn didn’t go out without gloves).  Also, intelligent fellow-passengers will understand when you protect yourself by wearing a surgical mask on a plane, where pathogen-laced air is recycled and breathed by everyone, causing what are known as community-acquired diseases.  If some rubes give you odd looks or make ignorant wise-cracks,  just remember that their cavalier attitude may put them out of their misery and that you will likely be the elegant survivor.  Stay healthy and look great doing it.  Many of these current scourges are incurable….

@M-J de Mesterton, Elegant Survival News 2014