Pomegranate health benefits, serving size and extract recipe summary

For ease of use, a summary of the links and information available about health benefits of pomegranate seeds, juice and peel; serving size information that is based on animal based research studies and my own use of different pomegranate ingredients; and a concise recipe for the pomegranate peel extract recipe that I’ve developed.

Health benefits of pomegranate:

Pomegranate extract has been studied in animal based research to examine in more detail how it helps hypertensive blood pressure problems and reduce oxidative stress. The mechanism was found to involve increasing Nrf2. The formation of mitochondria increased, and their function improved. Before treatment the hypertensive animals had fewer of the specialized proteins that are involved in production of mitochondria. Mitochondria are the cellular organelles primarily responsible for turning blood sugar/glucose into usable energy. (5)

This study uses a pomegranate extract that incorporates the peel, seeds and juice as all contain the bioactive phytonutrient, punicalagin, thought to be most helpful for anti-inflammatory, anti-tumor and anti-diabetic effects. The animals who received the extract were found to have better blood pressure, reduced heart hypertrophy ( a sign of worse heart health) and a lower heart rate. Neuronal/nerve cell activity and oxidative stress markers were decreased in the experimental treatment group compared to the control group which received a saline solution and no pomegranate extract. Angiotensin converting enzyme which is involved in blood pressure control was lower in the experimental group  that received pomegranate extract and may be the mechanism for the lower blood pressure. Pro-inflammatory cytokines were reduced in the experimental group after treatment, an indication that hypertensive inflammation was reduced. The pomegranate extract treatment led to increased levels of phosphorylated AMPK which then leads to an increase in Nrf2 and its resulting increases in antioxidant proteins which protect against injury and inflammation from oxidative stress chemicals. (5)

Serving size that might be needed for general health or for special health needs:

Animal based research used a range  of 1 – 10 grams/kilogram for 8 weeks was found to be beneficial for treatment of hepatocellular carcinoma (6); which for a human sized person might be equivalent to a  a quarter to a half cup to a couple cups per day. (See this post for more details) The larger dose would likely be most beneficial used in smaller amounts throughout the day or in a couple portions. For example: Half a cup per day might be used for someone who is less ill and someone with more severe illness or genetic needs such as myself (I can’t make phospholipids and the pomegranate seeds and peel are a source) might use up to a half a cup every three to four hours throughout the hours spent awake – or whatever helped the symptoms. If every cell of the body needs the substances, every hour of the twenty-four, then one dose one time per day might leave the body under-treated for most of the 24 hours and only relieve symptoms for a few hours. The peel extract has a diuretic effect so using it earlier in the day and having a few extra glasses of water is mentioned in more detail later in this section.

I have found 1/3 to 1/2 cup of fresh seeds or pomegranate juice per day to help relieve my symptoms of anxiety and finger numbness (similar to Raynaud’s Disease but no diagnosis). Other patient forum feedback suggests one capsule of commercially available pomegranate juice concentrate was also helpful for Raynaud’s disease finger numbness or pain. (Avoiding letting the hands get too cold also can help prevent the condition from feeling as painful rather than just being a constant numbness in the fingertips.)

If I have pomegranate extract on hand I use a few tablespoons to about  1/3 cup per day and find it even more beneficial for relieving symptoms of anxiety or nerve numbness. However it has a diuretic effect so it is better to use it earlier in the day rather than at dinnertime and to have plenty of water or other water based beverages early in the day so sleep isn’t interrupted with a need to relieve the bladder. It is important to drink a little extra water or the urge to urinate can be painful and produce little flow. The body removes acidity by making a more concentrated urine – so add water yourself or a dilute juice or herbal tea and the kidneys will also be removing other toxins too which may increase health benefits.

Dried powdered pomegranate seeds are available at some India food grocery stores or websites look for a small box labeled Anardana. It seems to be a dried powder of the whole seeds and it is gritty and tart with a fruit flavor. I added a couple tablespoons to a batch of soup and that seemed to soften the gritty effect. It was good added after cooking, giving a nice tartness but there was a slight gritty texture occasionally, not too noticeable though. Anardana Powder, dried pomegranate seed powder – an example of the product is available online:

  • Yogijis.co.nz      Phone:  (03) 390 3434      Email: orders@yogijis.nz
  • Anardana Powder, Powder of Dried Pomegranate Seeds: net Wt. 100 g//3.5 oz for $3.99

An organic pomegranate juice concentrate is also available in the same quantity for a larger price. That seems like a lot of money for a 3.5 oz package which is slightly less than a half cup amount, unless you were comparing it to prepared capsules of a pomegranate product which might cost 20 to 30 dollars for one bottle of capsules:

  • Matakanasuperfoods.com, PO Box 18, Matakana 0948 New Zealand / Physical address: 108 Omaha Flats Rd. Auckland, New Zealand, Phone: 09 422 9618    Outside New Zealand:  +64 9 422 9618
  • Organic Pomegranate Juice Powder, 100g, $NZ 29,95

Sumac and Za’atar

A spice commonly used in Middle Eastern cooking and readily available at Middle Eastern grocery market may provide some similar health benefits to pomegranate. It is a dried powdered form of Sumac that has a lemony flavor. it is typically sprinkled on food individually at the table alone or in a mix with salt or with a few other spices and sesame seeds in a mixture called za’atar (link). I have found that using more than a half teaspoon  can cause the diuretic effect similar to the pomegranate extract’s effects. Studies on health benefits of Sumac have found benefit for a number of inflammatory conditions so using some in small amounts daily may have preventative health benefits against oxidative stress.

Pomegranate Extract Recipe  and Spicy variation:

Pomegranate Extract, basic recipe:

  • Peel and inner membrane of two pomegranates
  • Two to three cups of water
  • Two Tablespoons of Coconut oil
  1. Rinse the pomegranates before separating the seeds from the peel. Cutting the rind about a quarter inch deep in six sections can make it easier to open and remove the seeds. Save the juicy seeds for use fresh or place in a freezer container and store in the freezer for later use. Trim the peel to remove any spoiled or discolored spots on the outer peel or inner membranes. Discard. Rinse the remaining peel and chop into quarter to half inch sections.
  2. In a soup or stock pot place the chopped peel, water and coconut oil and bring to a gentle simmer and turn down the heat to continue at a gentle simmer. Try not to reach a vigorous boiling point. Simmer the mixture for 20-30 minutes while stirring occasionally to prevent the fibrous slightly sweet membrane particles from sticking to the pan.
  3. Remove from heat and strain the liquid into another large pan or bowl. The peel and membrane fiber is pulpy and can be rinsed with additional water to increase yield of the pulpy extract. Add one cup warm water and stir and strain the pulp and then add another one cup warm water, stir and strain, and maybe one or two more cups until the liquid seems more water like instead of a slightly thickened pale pinkish or creamy yellow color.
  4. Store the pomegranate extract in the refridgerator if it will be used in other recipes within a few days or freeze the excess in small containers for gradual use.
  5. It is very acidic and using a couple spoonfuls per day added to a soup or salad in place of lemon juice or vinegar can be a tasty way to use it. Diluting a few spoonfuls to 1/3 cup with an additional 2/3 cup of water or regular juice of some sort and adding a pinch of baking soda  can make it tolerable as a beverage. One third cup per day should provide adequate health benefits for someone using it for that purpose.

Pomegranate Extract made with dehydrated pomegranate peel

Repeat the above steps using pomegranate peel and membrane that had been prepared and diced into 1/4-1/2 inch sections and dehydrated for long term storage – planning ahead for when pomegranates were no longer in season. One pomegranate peel/membrane produced approximately 30 grams of dried peel and which measured at slightly less than a 1/2 cup of dried pieces loosely packed. Per one pomegranate amount of peel, add one tablespoon of coconut oil and 2 cups of water, and  simmer for 20-30 minutes on low heat. After straining the heated peel I rinsed the peel with two cups of water poured over it gradually while stirring. The yield was three cups of pomegranate extract.

Spicy Pomegranate Extract, Slightly less acidic and slightly thickened and emulsified Spicy:

  • 6 cups of pomegranate extract  (previous post)
  • 2 Tablespoons Cardamom powdered spice
  • 1 teaspoon Gumbo File powdered spice (Sassafras Leaves, powdered and used in Gumbo soups or stews in Creole style cooking)
  • 1 teaspoon Baking Powder
  1. Add the Cardamom and Gumbo File to the Pomegranate Extract and stir well to break apart any dry lumps of the powdered spices. The Gumbo File acts as an emulsifier and is a digestive aid and the Cardamom adds flavor, phytonutrients and would help alkalize the mixture in addition to the alkalizing power of the Baking Soda.
  2. Bring the mixture to a boil.
  3. Add the Baking Soda and stir. Remove the mixture from the heat and keep stirring. It will froth up and stirring helps keep it from frothing over the top of the pan. The color changes from pinkish to brown from the Cardamom spice.
  4. To drink as a beverage dilute with equal parts water to Pomegranate Extract.

 

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

References:

  • Claude Prigent, Editor, Protein Phosphorylation, Publisher: InTech, Chapters published November 29, 2017 under CC BY 3.0 licenseInTechOpen.com, https://www.intechopen.com/books/protein-phosphorylation (4)
  • Wenyan Sun, Chunhong Yan, Bess Frost, Xin Wang, Chen Hou, Mengqi Zeng, Hongli Gao, Yuming Kang,and Jiankang Liu,

    Pomegranate extract decreases oxidative stress and alleviates mitochondrial impairment by activating AMPK-Nrf2 in hypothalamic paraventricular nucleus of spontaneously hypertensive rats., Sci Rep. 2016; 6: 34246.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054377/ (5)

  • Anupam Bishayee, Deepak Bhatia, Roslin J. Thoppil, Altaf S. Darvesh, Eviatar Nevo, and Ephraim P. Lansky.,  Pomegranate-mediated chemoprevention of experimental hepatocarcinogenesis involves Nrf2-regulated antioxidant mechanisms., Carcinogenesis. 2011 Jun; 32(6): 888–896. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3314278/ (6)

Pomegranate extract – Master Chef Challenge update

For anyone following along with the pomegranate peel experiments  (previous post)- update, I had a lot of pomegranate extract thawed at the same time and for a dietitian that means reheat to steaming to assure food safety. So it was an opportunity to experiment some more with trying to adjust the acidity again. When baking soda is added to a hot acidic liquid there is an obvious bubbling reaction and change in color of the liquid. I have pH strips to check acidity and did manage to adjust the acidity of the extract. The taste is still not great but chronic illness and mood issues are not great either. After three cups of experimental attempts my mood is awesome *(see additional note) and I have some recipe details:

6 cups of pomegranate extract  (previous post)

2 Tablespoons Cardamom powdered spice

1 teaspoon Gumbo File powdered spice (Sassafras Leaves, powdered and used in Gumbo’s in Creole style cooking)

1 teaspoon Baking Powder

  1. Add the Cardamom and Gumbo File to the Pomegranate Extract and stir well to break apart any dry lumps of the powdered spices. The Gumbo File acts as an emulsifier and is a digestive aid and the Cardamom adds flavor, phytonutrients and would help alkalize the mixture in addition to the alkalizing power of the Baking Soda.
  2. Bring the mixture to a boil.
  3. Add the Baking Soda and stir. Remove the mixture from the heat and keep stirring. It will froth up and stirring helps keep it from frothing over the top of the pan. The color changes from pinkish to brown from the Cardamom spice.
  4. To drink as a beverage dilute with equal parts water to Pomegranate Extract.

This would be an acquired taste – aka “not good” until you get used to it, or not good at all but the mood and health benefits are worth for me at least. It is also a diuretic which means it is like beer or coffee in the way it increases kidney activity and urine production so it is best to have it earlier in the day followed by plenty of glasses of water early in the day so that you aren’t waking up in the middle of the night as much. Overly acidic, dehydrated body fluids can increase work for the kidneys and result in a frequent feeling of needing to go urgently but then not producing much quantity – drink plenty of water early  in the day and produce plenty of dilute quantity early in the day and a diuretic can help cleanse toxins from the body instead of being a middle of the night problem.

Since pomegranate growing season is limited the powdered spice made from Sumac might be a health substitute. It has been shown to have a range of health benefits, and is also a diuretic. Its phytonutrients are similarly colored suggesting there might be some similar antioxidant content as well. The gallotannin group of phytonutrients are in common and would likely promote Nrf2. (More about Sumac in this post) (a series of posts on Nrf2)

To put a financial perspective on this – for my health needs the pomegranate extract or pomegranate seeds and cardamom powder and a few other good sources of phospholipids are adequate replacements for my medical marijuana which cost me around $1000-1200 per month. The medical effects are slightly different and not quite as good for pain killing properties but the negative psychological effects that can occur with withdrawal for some people are also not present.

To review – cannabinoids are a group of chemicals that are made within the cells of most species and are similar to the group of cannabinoids found in the cannabis plants commonly known as marijuana or hemp. Medical marijuana has a euphoria producing one known by the chemical initials THC while hemp has only non-euphoria producing cannabinoids. Both types can have medical or other basic health benefits. Cannabinoids are found throughout membranes and add to cell wall flexibility and help with messenger chemical type activities that can help reduce inflammation and fight infection. Some people such as myself can have genetic differences that make it impossible to make the chemicals internally as in average health. I have had minor health problems since infancy and having external dietary sources of phospholipids or cannabinoids helps my body and mood and immune system. More information about the topic is available in the post/article Is it Addiction or Starvation?

People with problems with binge eating disorders, alcohol abuse tendencies, meth or heroin/opioid abuse tendencies, or seem to have an excess use of marijuana, and nicotine to a lesser extent all may actually have underlying genetic differences that leave them in need of increased dietary sources of phospholipids/cannabinoids. The article Is It Addiction or Starvation? has some legal food sources in addition to pomegranate seeds and cardamom spice. It doesn’t mention the Middle Eastern spice Sumac but it might help also.

*Additional note – three cups was likely to large of a serving, an awesome mood for someone with unstable mood issues was too much of a good thing – Newton’s Law of Gravity may apply metaphorically, “What goes up must come down.” I had a worse mood problem later in the evening. Today (the next morning) I’ve enjoyed a few spoonfuls of the spicy, creamy slightly thickened mixture in my coffee and it is good to my “acquired taste.” The thing about having acquired an acquired taste for something is that you then want to acquire more – pun intended.  The pomegranate season in Australia turns out to also be November to March so that isn’t much help. Processing pomegranate peel during the growing season would be necessary if I hope to continue to be able to acquire pomegranate extract all year long. It has medicinal benefits according to the research that is available, (see links in earlier posts on this site).

New Zealand isn’t ideal for pomegranate either as the summer length may be too short some years, however their harvest season is February-April: “Pomegranates grow best in areas with cold Winters and long hot, dry Summers.” (Pomegranate Wonderful)

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

Revisiting superstition from the perspective of economics

What do imaginary goods, virtual cats and superstition have to do with each other? – Economics. ‘Imaginary goods’ is a term used by an Austrian economic theorist from the 1800’s, Carl Menger, to describe goods that might be sold but which did not meet all the criteria of a ‘goods‘ – a thing of value which could be sold or purchased. Imaginary goods could also be sold but they did not meet all of his criteria for ‘goods‘ because their value was more transient – in the imagination of the buyer and/or seller rather than clearly apparent to any normal consumer of goods.  (Principles of Economics, by Carl Menger, a translation in English)

As I’ve been working on devising ways to make pomegranate peel edible I’ve been thinking about the idea of a market or demand for a good versus the actual value of the good. You can’t sell something of value if no one considers it valuable even if it fits the criteria of being ‘goods‘ – fulfilling human needs; while it recently was brought to my attention, a refresher course having grown up in era of ‘Pet Rocks,” that some people will pay for anything if it is popular – if other people are bidding on the item too. I was astonished as a child that anyone would pay real money for a rock in a box just because it was called a ‘Pet Rock‘ – just go outside, find a rock, stick it in a box – there you go, your very own ‘pet rock’ captured from its wilderness and tamed for your own enjoyment. The current trend that was brought to my attention is less solid but requires an imagination – virtual cats, bred to have unique characteristics, the bidding is based on the uniqueness of the characteristics (investopedia.com) – my thought, too much time or too much money, and too little space for a real pet cat.

People need love and affection as it promotes oxytocin and dopamine which are hormones that promote positive feelings.

For those with limited room in their lives for an expensive virtual cat, consider going outside and looking for a wild rock to tame instead.

Bringing this back around to the New Year’s Day topic of good luck black-eyed peas and the following day’s topic of superstition – Carl Menger includes in his examples of imaginary goods items that might be considered good luck charms and also medications that aren’t effective.

Pomegranate peel might be effective but until there is proof that it is effective there might not be a market of consumers willing to pay for it let alone even try it. So Master Chef Challenge – Pomegranate Peel -> make it appetizing and if people also feel good after eating it then they will return for seconds -> thus creating a market that hadn’t previously been known.

Carl Menger’s four criteria for what makes something a consumer ‘good’:

“If a thing is to become a good, or in other words, if it is to
acquire goods-character, all four of the following prerequisites
must be simultaneously present:

  1. A human need.
  2. Such properties as render the thing capable of being brought
    into a causal connection with the satisfaction of this need.
  3. Human knowledge of this causal connection.
  4. Command of the thing sufficient to direct it to the satisfaction
    of the need.” page 52 (Principles of Economics, by Carl Menger, a translation in English)

According to his theory something can lose its value as a consumer good if it stops fulfilling any one of those four criteria, to paraphrase – if we 1: stop needing it because the problem it solved no longer exists, 2: the thing no longer works to solve the original problem  3: we forget that the thing is useful for fulfilling the need, 4: the thing is no longer something humans have access to (the WiFi goes out and the virtual cat breeding stops functioning) :

“Hence a thing loses its goods-character: (1) if, owing to a
change in human needs, the particular needs disappear that the thing is capable of satisfying, (2) whenever the capacity of the
thing to be placed in a causal connection with the satisfaction of
human needs is lost as the result of a change in its own properties,
(3) if knowledge of the causal connection between the thing and
the satisfaction of human needs disappears, or (4) if men lose
command of it so completely that they can no longer apply it
directly to the satisfaction of their needs and have no means of
reestablishing their power to do so.” -pages 52-53 (Principles of Economics, by Carl Menger, a translation in English)

So for those who may have forgotten (reason #3), – caring for living people or pets can help one’s own health through increased oxytocin, dopamine and reduced oxidative stress. If owning a real pet is not possible due to housing issues visiting a local Humane Society type agency and volunteering to help care for the shelter animals is generally possible and appreciated. If money isn’t a problem hiring a human for a service that involves touch such as a manicure is helping others by providing money for jobs and providing oxidative stress reducing touch from the hands-on service. If owning a real pet or hiring human hands-on service isn’t possible than oxytocin, dopamine and possibly even reduction in oxidative stress may be provided by a caring relationship with a houseplant that cleans the air of toxins (ferns and other types), or by enjoying looking at art objects that have to do with nature or possible the touch of a smooth natural object such as a rock or crystal or wooden object.

While my search of oxidative stress and art didn’t turn up the link I was looking for it did find a review of research on male infertility, oxidative stress, antioxidants (vitamin E, C and CoQ10) and ART, assisted reproductive techniques, while it doesn’t mention iodine it’s worth saving for reference and smoking is mentioned as risk: http://ccf.org/reproductiveresearchcenter/docs/agradoc261.pdf

Smoking increases intake of formaldehyde as well as other toxins. There are also other common sources of formaldehyde in modern living environments. Tips for reducing risk of formaldehyde exposure and links for the houseplants that help detoxify indoor air from formaldehyde and other common volatile chemicals are included in an older post, Formaldehyde (volatile – chemicals that might be easily released from plastics or carpets into the air – ie “new car smell”).

The topic on nature and art and oxidative stress is discussed with links in the section Art – Food for the Eyes on another website, effectivecare.info, 10. food Helps Too.

Returning to the Master Chef Challenge – Pomegranate Peel,  – it is helping my mood and health more consistently than the 1/2 cup of pomegranate seeds did but it is quite acidic. I’ve taken to using a couple spoonfuls in my bean soup instead of the lime juice or apple cider vinegar that I had been adding as a digestive aid. I’ve also tried it on salads in place of lime juice.

As a beverage I occasionally have the original blend of approximately 3 ounces of the pomegranate extract/soup stock with about 3 ounces of water and 1 ounce of cherry juice with four pinches of Baking Soda (sodium bicarbonate) to make it less acidic. Sugar is inflammatory in itself so I’v stopped using much of it. After the review of the blueberry/rhubarb jam recipe I bought some blueberries and will try a combination of the pomegranate extract with the less acidic fruit. Cherry juice is also acidic. Blueberry juice concentrate is available in specialty stores but I wasn’t at one.  The Baking Soda may be too much sodium or something in the pomegranate extract or the level of acidity it adds to the diet may have a diuretic effect like coffee – so like many things in life – it’s not perfect. But being sick isn’t either.

When you start thinking about food as fuel and as your body’s natural medicine cabinet then taste is something that can be acquired and adapted to suit the needs of health – but first the mind has to overpower the habit of “I always eat what my family ate, or what I got used to at college, or whatever my friends are eating.” Social settings and food are very strongly linked and it can be viewed as rude to refuse an offer of food that is being offered – sometimes life isn’t perfect either.

Good luck and best wishes all you Master Chefs out in virtual reader land – I know you can take on whatever culinary challenges you choose.

If at the beginning of 2017 someone predicted that I would successfully be using pomegranate peel, baker’s cocoa, cardamom, and leafy green herbs and vegetables instead of medical marijuana for my autoimmune health condition I might have thought they were imagining things – but Carl Menger was right we have to know the causal connection between a good and a problem it might solve before we go to the effort to purchase, prepare, and use the good for solving that problem/need (health care improvement in my case). pages 51-58, (Principles of Economics, by Carl Menger, a translation in English).

A tastes better than it looks salad – Blueberry Pomegranate Avocado Quinoa Salad.

Bring two and a half cups of water to a boil and add one cup quinoa (or amaranth or cracked wheat for a more traditional tabouli like salad). Cook for twenty minutes at a simmer. Stir occasionally to keep it from sticking to the saucepan. Once the water is fully absorbed remove the pan from the heat and add about (all of the following ingredients are estimates except for the avocado- this is a first try) one tablespoon coconut oil and stir into the hot cooked cereal. Add about one cup of frozen or fresh blueberries, 1/2 cup frozen or fresh pomegranate seeds, 1/4 cup pomegranate peel extract, one chopped ripe avocado, one tablespoon dried tarragon and one tablespoon dried basil (or more if fresh is available), and 1/4 cup chopped walnuts. Stir the mixture thoroughly. The cereal will turn purplish color from the blueberries. Serve a cup or so of the mixture over a plate of chopped salad greens and top with a pretty 1/8th cup of fresh or frozen pomegranate seeds.

I always add salt to taste at the table. We taste only the salt on the surface of food, not what has been cooked into a food or stirred into a mixture as much.

The flavors and textures work well together, sweet and tanginess from the fruit, creaminess from the avocado, quinoa and coconut oil. Tarragon adds flavor, the basil is milder and wasn’t noticeable in the amount I added here. Tarragon has a slightly minty flavor. The walnut is a stronger flavor and the crunch and flavor balance with the flavor of the blueberries and crunch of the pomegranate seeds. This was a success flavor and texture-wise no matter what it looks like and it would be nutritionally balanced with protein, essential fats and carbohydrates and plenty of fiber and trace nutrients and antioxidants. Walnuts and blueberries have both been found effective for cardiovascular health and male health issues.

Blueberry Pomegranate Avocado Quinoa Salad
Blueberry Pomegranate Avocado Quinoa Salad.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

New Year, new recipes

Black eyed peas are a traditional good luck food for New Year’s Day that dates back to the Civil War. Soldiers would take all the food that was available but leave the black eyed peas because they were considered a food that was fed to farm animals. The slaves that were still on plantations were glad to have the high protein food and the flavorful peas became associated with good luck – lucky to have food. They were traditionally served with collard greens or some other greens, corn bread and pork. The pan drippings added flavor for the greens and the corn bread helped soak up any extra liquid. The gold color of the corn bread was associated with gold and good fortune – money due in the new year. Read more: tripsavvy.com.

To make plain black eyed peas or other larger beans such as pinto or kidney beans:

  1. Sort the beans for any that look discolored or shriveled and occasionally small rocks may have been missed by the sorting machines.
  2. Rinse the beans or peas in water and drain.
  3. In a large stock pot add water to cover the beans with about four inches extra at the top.
  4. Leave the beans or black eyed peas to soak over night, about eight hours; or for the quick method, put on the lid and place the stock pot on medium high heat. Bring it to a boil for one minute and then remove it from the heat and let it sit covered with the lid for one hour.  Split peas and lentils and very small beans such as adzuki don’t need the overnight or hour long presoak.
  5. Drain the soak water as it helps remove some of the gassy effect (by removing some less digestible starches or something like that) and replace with fresh water to cover plus a couple extra inches if the goal is to have beans without much extra soup stock liquid. For two pounds of beans add eight cups of water for a pot of beans intended to be served without much soup broth or add about 12 cups of water if more broth is desired.
  6. Place the stock pot back on medium high heat with the lid on and bring back to a slight boil, for a large pot it might take a few minutes. Reduce the heat to a medium low so the stock continues to bubble gently – a simmer. Cook for one and half hours total.
  7. For soup with vegetables I let the beans cook for the first half hour without additional spices or vegetables as those cook in less time. I added about 2-6 cloves of garlic depending on whether small or large, minced, 2-4 tablespoons of cumin/coriander mix, 1 tablespoon of rosemary, 1 large sweet potato, peeled and chopped in a half inch dice, about 3 cups, 6 large celery stalks chopped in half length wise and then sliced, about 1/4 inch dice, about 3 cups in all, 4 small carrots cut in half and sliced made about 1 cup chopped, add to the soup stock pot.
  8. In a separate pan saute 2 small or 1 large onion chopped in a 1/4 inch dice until wilted, but not necessarily caramelized – browned. Add the sauteed onion to the soup stock pot. Sauteed onion can be easier for some people to digest then boiled onion.
  9. After all that work another half hour is likely to have elapsed, add more herbs if desired. I added 1 teaspoon of thyme, and 1 tablespoon of Italian seasoning.

Since I am no longer lucky enough to be able to eat corn bread due to autoimmune symptoms I prepared two cups of rice in a separate pan and combined it with the soup when the vegetables and beans were done.

A large batch of soup ideally should be chilled in small glass or heat resistant containers or stir the soup in a large container or a couple larger containers in the refrigerator occasionally until the soup is chilled before adding to a plastic container.

I add salt at the table as we only taste salt that is on the surface of the food and unlike in baked goods there is no chemical reaction that requires stabilization by salt. If you forget the salt in a baked good it will likely have a crumblier texture. Baked goods are chemically recombining the ingredients into a new molecular form. Soup is more of a watery base with stuff floating in it.

Speaking of baked goods – a cookie modification to the eggless, gluten free recipe on my newer website (Chocolate Chip Cookie). These cookies are dairy free as I use baking cocoa and no chocolate chips. They are slightly less sweet and would have an increased amount of protein due to the substitution of almond meal for the buckwheat flour in the other recipe:

Chocolate Cookies

Makes 48 cookies, bake at 350’F for approximately 20-25 minutes.

  • 3 Tablespoons Golden Flax meal, ground
  • 10 Tablespoons of Boiling Hot Water,

Step 1: — Combine the flax meal and boiling water and stir together for a few minutes until the mixture is thickened and looks a little like a watery porridge. Then add the melted coconut oil, brown sugar, vanilla and apple cider vinegar, stir and set aside until later.

  • 3/4 cup Coconut Oil, melted
  • 1 1/4 cups Brown Sugar
  • 1 teaspoon Vanilla Extract
  • 2 1/2 teaspoons Apple Cider Vinegar (This is needed in the corn free version of the recipe in order to make the Baking Soda work properly as a leavening agent. Baking Powder has cornstarch and it also has an acidic ingredient that Baking Soda doesn’t have.)
  • 1/2 cup of water (The baking cocoa makes this a dry mixture and the flax meal works best with a moist dough, the amount of water needed to make a soft dough that doesn’t crumble may be slightly less or more depending on how packed or overflowing the cups of flour and spoonfuls of cocoa powder are. I added a couple tablespoons at a time and found I needed 8 in all which equals a 1/2 cup, and it would be easier to combine with the wet ingredients. This is a new recipe, first trial run with the baking cocoa, second try with the almond meal substitution, it made a nice chewy texture. I tried this recipe again and ended up adding a little extra flour. Depending on how rounded or how packed the measuring cups are the moisture/flour ratio may need to be adjusted at the end. The dough should be soft and sticky but be able to be rolled in balls if your hands are wet or sprayed with a little of the pan-spray oil.)

Step 2: — (actually step 1 combined several actions): — add the dry ingredients to a different larger bowl and mix together thoroughly:

  • 1/2 cup Almond Meal
  • 1 cup Brown Rice Flour
  • 3/4 cup Coconut Flour
  • 6 Tablespoons Baking Cocoa
  • 1/2 and 1/8 teaspoon Baking Soda (*Baking Powder has cornstarch)
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Cardamom Powder – this spice works well with the flavor of buckwheat flour. It tastes a little like cinnamon but is not quite the same.

Step 3: — mix the wet ingredients into the dry ingredients and stir thoroughly.

If desired these cookies could be made as double chocolate cookies by adding the chocolate chips at this stage as was included in the original recipe. I didn’t have any on hand.

  • 1/2 to 3/4 of a ten or twelve ounce package of Dark Chocolate or Semi-Sweet Chocolate Chips. This batter is greasy seeming and the chips constantly pop out of the dough so I don’t even try to add a full package. It is easiest to work with the dough when the mix is more wet than dry, more like muffin batter than a typical “cookie dough“.

Step 5: — Preheat oven to 350’F., and form cookies with a scoop or with a pair of metal spoons as the batter is sticky and might even work in a cookie press if there weren’t chocolate chips. Form approximately one inch size balls of dough. Place about 24 on a pre-oiled or nonstick cookie sheet.

Step 6: — Bake in the center of the oven and/or rotate the top and bottom pans after 15 minutes of baking. Bake for 20-25 minutes until slightly golden brown.

Step 7: — Allow to cool slightly before eating and store in an airtight container once they are cool enough to no longer be emitting steam. The cookies keep for about a week or until they are all eaten, whichever happens first. They can also stored in the freezer once they are baked or as a cookie dough to be formed into cookies and baked at a later time for a treat fresh out of the oven with less work.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.