Mineral-Rich Mung Bean Pancakes

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Mung beans are rich in an assortment of minerals, especially iron, copper, phosphorus, and magnesium. They’re also full of protein and fiber! What better way to make pancakes healthy?

You will need

  • ½ cup dried green mung beans
  • ½ cup chopped fresh parsley
  • ½ cup chopped fresh dill
  • ¼ cup uncooked wholegrain rice
  • ¼ cup nutritional yeast
  • 1 tsp MSG, or 2 tsp low-sodium salt
  • 2 green onions, finely sliced
  • 1 tbsp extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Soak the mung beans and rice together overnight.

2) Drain and rinse, and blend them in a blender with ¼ cup of water, to the consistency of regular pancake batter, adding more water (sparingly) if necessary.

3) Transfer to a bowl and add the rest of the ingredients except for the olive oil, which latter you can now heat in a skillet over a medium-high heat.

4) Add a few spoonfuls of batter to the pan, depending on how big you want the pancakes to be. Cook on both sides until you get a golden-brown crust, and repeat for the rest of the pancakes.

5) Serve! As these are savory pancakes, you might consider serving them with a little salad—tomatoes, olives, and cucumbers go especially well.

Enjoy!

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  • Protein Immune Support Salad

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    How to get enough protein from a salad, without adding meat? Cashews and chickpeas have you more than covered! Along with the leafy greens and an impressive array of minor ingredients full of healthy phytochemicals, this one’s good for your muscles, bones, skin, immune health, and more.

    You will need

    • 1½ cups raw cashews (if allergic, omit; the chickpeas and coconut will still carry the dish for protein and healthy fats)
    • 2 cans (2x 14oz) chickpeas, drained
    • 1½ lbs baby spinach leaves
    • 2 large onions, finely chopped
    • 3 oz goji berries
    • ½ bulb garlic, finely chopped
    • 2 tbsp dessicated coconut
    • 1 tbsp dried cumin
    • 1 tbsp nutritional yeast
    • 2 tsp chili flakes
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG, or 1 tsp low-sodium salt
    • Extra virgin olive oil, for cooking

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat a little oil in a pan; add the onions and cook for about 3 minutes.

    2) Add the garlic and cook for a further 2 minutes.

    3) Add the spinach, and cook until it wilts.

    4) Add the remaining ingredients except the coconut, and cook for another three minutes.

    5) Heat another pan (dry); add the coconut and toast for 1–2 minutes, until lightly golden. Add it to the main pan.

    6) Serve hot as a main, or an attention-grabbing side:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

    A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

    The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

    Some background on bird flu

    There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

    H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

    Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

    In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

    Wild animals are now in the mix

    Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

    But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

    H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

    Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

    Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

    What are the symptoms?

    Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

    Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

    For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

    The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

    Food safety

    Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

    The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

    Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

    If it’s not a pandemic, why are we worried?

    Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

    One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

    A visual depicting potential pathways to a novel pandemic influenza virus.
    There are a number of potential pathways to a pandemic caused by influenza. Author provided

    The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

    How can we prevent a pandemic?

    For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

    However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

    Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

    Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

    The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

    Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

    For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

    To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

    C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Black Coffee vs Orange Juice – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing black coffee to orange juice, we picked the coffee.

    Why?

    While this one isn’t a very like-for-like choice, it’s a choice often made, so it bears examining.

    In favor of the orange juice, it has vitamins A and C and the mineral potassium, while the coffee contains no vitamins or minerals beyond trace amounts.

    However, to offset that: drinking juice is one of the worst ways to consume sugar; the fruit has not only been stripped of its fiber, but also is in its most readily absorbable state (liquid), meaning that this is going to cause a blood sugar spike, which if done often can lead to insulin resistance, type 2 diabetes, non-alcoholic fatty liver disease, and more. Now, the occasional glass of orange juice (and resultant blood sugar spike) isn’t going to cause disease by itself, but everything we consume tips the scales of our health towards wellness or illness (or sometimes both, in different ways), and in this case, juice has a rather major downside that ought not be ignored.

    In favor of the coffee, it has a lot of beneficial phytochemicals (mostly antioxidant polyphenols of various kinds), with no drawbacks worth mentioning unless you have a pre-existing condition of some kind.

    Coffee can of course be caffeinated or decaffeinated, and we didn’t specify which here. Caffeine has some pros and cons that at worst, balance each other out, and whether or not it’s caffeinated, there’s nothing in coffee to offset the beneficial qualities of the antioxidants we mentioned before.

    Obviously, in either case we are assuming consuming in moderation.

    In short:

    • orange juice has negatives that at least equal, if not outweigh, its positives
    • coffee‘s benefits outweigh any drawbacks for most people

    Want to learn more?

    You might like to read:

    Take care!

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  • The Most Underrated Hip Mobility Exercise (Not Stretching)

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    Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, is back to help us keep our hips in good order:

    These tips don’t lie

    It’s less about stretching, and more about range of motion and “use it or lose it”:

    • Full range of motion in lifting exercises enhances joint mobility and stability, whereas strengthening muscles through a limited range of motion (e.g., half squats) can cause tightness.
    • Lifting through a larger range of motion may result in faster strength gains too, so that’s a bonus.
    • Customize your range of motion based on your body type and capability, but do try for what you reasonably can—don’t give up!
    • Lower weights and focus on deeper movements like split squats or single-leg squats, but work up slowly if you have any difficulties to start with.
    • Using exercises like the Bulgarian split squat and deficit split squat can improve hip mobility and strength (you’ll really need to see the video for this one)
    • Fully controlling the range of motion is key to progress, even if it means going lighter; prioritize mobility over brute strength. Strength is good, but mobility is even more critical.
    • Adding instability, such as raising the front foot in lunges, challenges muscles and increases mobility. Obviously, please be safe while doing so, and slowly increase the range of motion while maintaining control, avoiding reliance on momentum.
    • Final tip that most don’t consider: try starting exercises from the bottom position to ensure proper form and muscle engagement!

    For more on each of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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  • 6 Signs Of Stroke (One Month In Advance)

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    Most people can recognise the signs of a stroke when it’s just happened, but knowing the signs that appear a month beforehand would be very useful. That’s what this video’s about!

    The Warning Signs

    • Persistently elevated blood pressure: one more reason to have an at-home testing kit and use it regularly! Or a smartwatch or similar that’ll do it for you. The reason this is relevant is because high blood pressure can lead to damaging blood vessels, causing a stroke.
    • Excessive fatigue: of course, this one can have many possible causes, but one of them is a “transient ischemic attack” (TIA), which is essentially a micro-stroke, and can be a precursor to a more severe stroke. So, we’re not doing the Google MD thing here of saying “if this, then that”, but we are saying: paying attention to the overall patterns can be very useful. Rather than fretting unduly about a symptom in isolation, see how it fits into the big picture.
    • Vision problems: especially if sudden-onset with no obvious alternative cause can be a sign of neural damage, and may indicate a stroke on the way.
    • Speech problems: if there’s not an obvious alternative explanation (e.g. you’ve just finished your third martini, or was this the fourth?), then speech problems (e.g. slurred speech, trouble forming sentences, etc) are a very worrying indicator and should be treated as a medical emergency.
    • Neurological problems: a bit of a catch-all category, but memory issues, loss of balance, nausea without an obvious alternative cause, are all things that should get checked out immediately just in case.
    • Numbness or weakness in the extremities: especially if on one side of the body only, is often caused by the TIA we mentioned earlier. If it’s both sides, then peripheral neuropathy may be the culprit, but having a neurologist take a look at it is a good idea either way.

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Two Things You Can Do To Improve Stroke Survival Chances

    Take care!

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  • Garden Cress vs Watercress – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing garden cress to watercress, we picked the garden cress.

    Why?

    While watercress is (rightly!) popularly viewed as a superfood for its nutritional density, the garden variety actually outperforms it.

    In terms of macros first, garden cress has more protein, carbs, and fiber, while also having the lower glycemic index. Not that anyone’s getting blood sugar spikes from eating any kind of cress, but still, by the numbers, this is a clear win on the whole for garden cress in the category of macros.

    When it comes to vitamins, garden cress has a lot (tens of times) more of vitamins A, B2, B3, B6, B7, B9, C, K, and choline, while watercress has (slightly) more of vitamins B1, B5, and E. An easy win for garden cress.

    In the category of minerals, garden cress has more copper, iron, magnesium, manganese, phosphorus, and potassium, while watercress has more calcium. Another clear win for garden cress.

    Taking a quick peep at polyphenols in case there’s anything to offset the above, garden cress has 13x more kaempferol (13mg/100g to watercress’s 1mg/100g), and/but watercress, in its favor, has quercetin (at 4mg/100g), which garden cress doesn’t. So, we say this category is also a win for garden cress, but watercress has its merits too.

    👆 Let’s clarify: those numbers are all very good, and garden cress’s 13mg/100g kaempferol is absurdly high; most such quotients of most edible plants are orders of magnitude smaller; not to shoehorn in another vegetable, but just to give an example, savoy cabbage, which won on nutritional density vs bok choi recently, has 0.26mg/100g kaempferol and 0.12mg/100g quercetin (which were already very respectable numbers), so you see the difference in cress’s exceptionally generous delivery of these polyphenols!

    Adding up the sections makes for an overwhelming win for garden cress!

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc ← cress is a great example of this!

    Take care!

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