Revealed: The Soviet Secret Recipe For Success That The CIA Admits Put The US To Shame

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Today’s edition of 10almonds brings you a blast from the past with a modern twist: an ancient Russian peasant food that became a Soviet staple, and today, is almost unknown in the West.

Before we get to that, let’s take a sneaky look at this declassified CIA memorandum from near the end of the Cold War:

(Click here to see a bigger version)

The take-away here is:

  • Americans were eating 2–3 times more meat than Soviets
  • Soviets were eating nearly double the amount of grain products and potatoes

…and both of these statistics meant that nutritionally speaking, the Soviets were doing better.

Americans also consumed more sugar and fats, which again, wasn’t the best dietary option.

But was the American diet tastier? Depends on whom you ask.

Which brings us to a literal recipe we’re going to be sharing with you today:

It’s not well-known in the West, but in Russia, it’s a famous national comfort food, a bastion of health and nutrition, and it rose to popularity because it was not only cheap and nutritious, but also, you could eat it for days without getting sick of it. And it could be easily frozen for reheating later without losing any of its appeal—it’d still be just as good.

In Russia there are sayings about it:

Щи да каша — пища наша (Shchi da kasha — pishcha nasha)

Shchi and buckwheat are what we eat

Top tip: buckwheat makes an excellent (and naturally sweet) alternative to porridge oats if prepared the same way!

Где щи, там и нас ищи (Gdye shchi, tam i nas ishchi)

Where there’s shchi, us you’ll see

Голь голью, а луковка во щах есть (Gol’ gol’yu, a lukovka vo shchakh yest’)

I’m stark naked, but there’s shchi with onions

There’s a very strong sentiment in Russia that really, all you need is shchi (shchi, shchi… shchi is all you need )

But what, you may ask, is shchi?

Our culinary cultural ambassador Nastja is here to offer her tried-and-tested recipe for…

…Russian cabbage soup (yes, really—bear with us now, and you can thank us later)

There are a lot of recipes for shchi (see for yourself what the Russian version of Lifehacker recommends), and we’ll be offering our favorite…

Nastja’s Nutritious and Delicious Homemade Shchi

Hi, Nastja here! I’m going to share with you my shchi recipe that is:

  • Cheap
  • So tasty
  • Super nutritious*
  • Vegan
  • Gluten Free

You will also need:

  • A cabbage (I use sweetheart, but any white cabbage will do)
  • 1 cup (250g) red lentils (other kinds of lentils will work too)
  • ½ lb or so (250–300g) tomatoes (I use baby plum tomatoes, but any kind will do)
  • ½ lb or so (250–300g) mushrooms (the edible kind)
  • An onion (I use a brown onion; any kind will do)
  • Salt, pepper, rosemary, thyme, parsley, cumin
  • Marmite or similar yeast extract (do you hate it? Me too. Trust me, it’ll be fine, you’ll love it. Omit if you’re a coward.)
  • A little oil for sautéing (I use sunflower, but canola is fine, as is soy oil. Do not use olive oil or coconut oil, because the taste is too strong and the flashpoint too low)

First, what the French call mise-en-place, the prep work:

  1. Chop the cabbage into small strips, ⅛–¼ inch x 1 inch is a good guideline, but you can’t really go wrong unless you go to extremes
  2. Chop the tomatoes. If you’re using baby plum tomatoes (or cherry tomatoes), cut them in half. If using larger tomatoes, cut them into eighths (halve them, halve the halves, then halve the quarters)
  3. Chop the mushrooms. If using button mushrooms, half them. If using larger mushrooms, quarter them.
  4. Chop the onion finely.
  5. Gather the following kitchenware: A big pan (stock pot or similar), a sauté pan (a big wok or frying pan will do), a small frying pan (here a wok will not do), and a saucepan (a rice cook will also do)

Now, for actual cooking:

  1. Cook the red lentils until soft (I use a rice cooker, but a saucepan is fine) and set aside
  2. Sauté the cabbage, put it in the big pot (not yet on the heat!)
  3. Fry the mushrooms, put them in the big pot (still not yet on the heat!)

When you’ve done this a few times and/or if you’re feeling confident, you can do the above simultaneously to save time

  1. Blend the lentils into the water you cooked them in, and then add to the big pot.
  2. Turn the heat on low, and if necessary, add more water to make it into a rich soup
  3. Add the seasonings to taste, except the parsley. Go easy on the cumin, be generous with the rosemary and thyme, let your heart guide you with the salt and pepper.
  4. When it comes to the yeast extract: add about one teaspoon and stir it into the pot. Even if you don’t like Marmite, it barely changes the flavour (makes it slightly richer) and adds a healthy dose of vitamin B12.

We did not forget the tomatoes and the onion:

  1. Caramelize the onion (keep an eye on the big pot) and set it aside
  2. Fry the tomatoes and add them to the big pot

Last but definitely not least:

  1. Serve!
  2. The caramelized onion is a garnish, so put a little on top of each bowl of shchi
  3. The parsley is also a garnish, just add a little

Any shchi you don’t eat today will keep in the fridge for several days, or in the freezer for much longer.

*That nutritious goodness I talked about? Check it out:

  • Lentils are high in protein and iron
  • Cabbage is high in vitamin C and calcium
  • Mushrooms are high in magnesium
  • Tomatoes are good against inflammation
  • Black pepper has a host of health benefits
  • Yeast extract contains vitamin B12

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  • Do Breathe – by Michael Williams

    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.

    Have you ever felt you could get everything in your life in order, if you could just get a little breathing room first?

    Notwithstanding the title, this is mostly not a book about breathing exercises. It does cover that too, but there’s a lot more.

    The author’s advices draw from a variety of high quality sources. Well-read readers will certainly recognise sections that are straight from David Allen’s “Getting Things Done”, and Mihaly Czikszentmihalyi’s “Flow”, for example, as well as Francesco Cirillo’s “Pomodoro Technique”, and James Clear’s “Atomic Habits”.

    We also learn about how even simple yoga can help us, and good sleep, and a healthy diet.

    In short, if you’ve been reading 10almonds for a while, you might not actually learn much new! But it’s very nice to have all these things in one book, for sure, and it’s a pleasant, easy read too.

    Bottom line: if you’d like to streamline your life and not have to buy a whole stack of different books to do it, this book is a great composite that will enable you to get the job done efficiently.

    Click here to check out Do Breathe, and simplify your life!

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  • The Body Is Not an Apology – by Sonya Renee Taylor

    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.

    First, a couple of things that this book is not about:

    1. Self-confidence (it’s about more than merely thinking highly of oneself)
    2. Self-acceptance (it’s about more than merely settling for “good enough”)

    In contrast, it’s about loving and celebrating what is, while striving for better, for oneself and for others.

    You may be wondering: whence this “radical” in the title?

    The author argues that often, the problem with our bodies is not actually our bodies. If we have cancer, or diabetes, then sure, that’s a problem with the body. But most of the time, the “problem with our bodies” is simply society’s rejection of our “imperfect” bodies as somehow “less than”, and something we must invest time and money to correct. Hence, the need for a radical uprooting of ideas, to fix the real problem.

    Bottom line: if, like most of us, you have a body that would not entirely pass for that of a Marvel Comics superhero, this is a book for you. And if you do have a MCU body? This is also a book for you, because we have bad news for you about what happens with age.

    Click here to check out The Body Is Not An Apology, and appreciate more about yours!

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  • Cherries vs Cranberries – 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 cherries to cranberries, we picked the cherries.

    Why?

    In terms of macros, cherries have a little more protein (but it’s not much) while cranberries have a little more fiber. Despite this, cherries have the lower glycemic index—about half that of cranberries.

    In the category of vitamins, cherries have a lot more of vitamins A, B1, B2, B3, B9, and a little more choline, while cranberries have more of vitamins B5, B6, C, E, and K. A modest win for cherries here.

    When it comes to minerals, things are more divided: cherries have more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while cranberries have more manganese. An easy win for cherries here.

    This all adds up to a total win for cherries, but both of these fruits are great and both have their own beneficial properties (see our main features below!)

    Want to learn more?

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  • Tofu vs Seitan – 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 tofu to seitan, we picked the tofu.

    Why?

    This one is not close!

    In terms of macros, seitan does have about 2x the protein, but it also has 6x the carbs and 6x the sodium of tofu, as well as less fiber than tofu.. So we’ll call it a tie on macros. But…

    Seitan is also much more processed than tofu, as tofu has usually just been fermented and possibly pressed (depending on kind). Seitan, in contrast, is processed gluten that has been extracted from wheat and usually had lots of things happen to it on the way (depending on kind).

    About that protein… Tofu is a complete protein, meaning it has all of the essential amino acids. Seitain, meanwhile, is lacking in lysine.

    When it comes to vitamins and minerals, again tofu easily comes out on top; tofu has 5x the calcium, similar iron, more magnesium, 2x the phosphorous, 150% of the potassium, and contains several other nutrients that seitan doesn’t, such as folate and choline.

    So, easy winning for tofu across the board on micronutrients.

    Tofu is also rich in isoflavones, antioxidant phytonutrients, while seitan has no such benefits.

    So, another win for tofu.

    There are two reasons you might choose seitan:

    • prioritizing bulk protein above all other health considerations
    • you are allergic to soy and not allergic to gluten

    If neither of those things are the case, then tofu is the healthier choice!

    Want to learn more?

    You might like to read:

    Take care!

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  • Why it’s a bad idea to mix alcohol with some medications

    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.

    Anyone who has drunk alcohol will be familiar with how easily it can lower your social inhibitions and let you do things you wouldn’t normally do.

    But you may not be aware that mixing certain medicines with alcohol can increase the effects and put you at risk.

    When you mix alcohol with medicines, whether prescription or over-the-counter, the medicines can increase the effects of the alcohol or the alcohol can increase the side-effects of the drug. Sometimes it can also result in all new side-effects.

    How alcohol and medicines interact

    The chemicals in your brain maintain a delicate balance between excitation and inhibition. Too much excitation can lead to convulsions. Too much inhibition and you will experience effects like sedation and depression.

    Alcohol works by increasing the amount of inhibition in the brain. You might recognise this as a sense of relaxation and a lowering of social inhibitions when you’ve had a couple of alcoholic drinks.

    With even more alcohol, you will notice you can’t coordinate your muscles as well, you might slur your speech, become dizzy, forget things that have happened, and even fall asleep.

    Woman collects beer bottles
    Alcohol can affect the way a medicine works.
    Jonathan Kemper/Unsplash

    Medications can interact with alcohol to produce different or increased effects. Alcohol can interfere with the way a medicine works in the body, or it can interfere with the way a medicine is absorbed from the stomach. If your medicine has similar side-effects as being drunk, those effects can be compounded.

    Not all the side-effects need to be alcohol-like. Mixing alcohol with the ADHD medicine ritalin, for example, can increase the drug’s effect on the heart, increasing your heart rate and the risk of a heart attack.

    Combining alcohol with ibuprofen can lead to a higher risk of stomach upsets and stomach bleeds.

    Alcohol can increase the break-down of certain medicines, such as opioids, cannabis, seizures, and even ritalin. This can make the medicine less effective. Alcohol can also alter the pathway of how a medicine is broken down, potentially creating toxic chemicals that can cause serious liver complications. This is a particular problem with paracetamol.

    At its worst, the consequences of mixing alcohol and medicines can be fatal. Combining a medicine that acts on the brain with alcohol may make driving a car or operating heavy machinery difficult and lead to a serious accident.

    Who is at most risk?

    The effects of mixing alcohol and medicine are not the same for everyone. Those most at risk of an interaction are older people, women and people with a smaller body size.

    Older people do not break down medicines as quickly as younger people, and are often on more than one medication.

    Older people also are more sensitive to the effects of medications acting on the brain and will experience more side-effects, such as dizziness and falls.

    Woman sips red wine
    Smaller and older people are often more affected.
    Alfonso Scarpa/Unsplash

    Women and people with smaller body size tend to have a higher blood alcohol concentration when they consume the same amount of alcohol as someone larger. This is because there is less water in their bodies that can mix with the alcohol.

    What drugs can’t you mix with alcohol?

    You’ll know if you can’t take alcohol because there will be a prominent warning on the box. Your pharmacist should also counsel you on your medicine when you pick up your script.

    The most common alcohol-interacting prescription medicines are benzodiazepines (for anxiety, insomnia, or seizures), opioids for pain, antidepressants, antipsychotics, and some antibiotics, like metronidazole and tinidazole.

    Medicines will carry a warning if you shouldn’t take them with alcohol.
    Nial Wheate

    It’s not just prescription medicines that shouldn’t be mixed with alcohol. Some over-the-counter medicines that you shouldn’t combine with alcohol include medicines for sleeping, travel sickness, cold and flu, allergy, and pain.

    Next time you pick up a medicine from your pharmacist or buy one from the local supermarket, check the packaging and ask for advice about whether you can consume alcohol while taking it.

    If you do want to drink alcohol while being on medication, discuss it with your doctor or pharmacist first.The Conversation

    Nial Wheate, Associate Professor of the School of Pharmacy, University of Sydney; Jasmine Lee, Pharmacist and PhD Candidate, University of Sydney; Kellie Charles, Associate Professor in Pharmacology, University of Sydney, and Tina Hinton, Associate Professor of Pharmacology, University of Sydney

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

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  • The Immunostimulant Superfood – 

    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.

    First, what this book is not: a “detox cleanse” book of the kind that claims you can flush out the autism if you just eat enough celery.

    What it rather is: an overview brain chemistry, gut microbiota, and the very many other bodily systems that interact with these “two brains”.

    She also does some mythbusting of popular misconceptions (for example with regard to tryptophan), and explains with good science just what exactly such substances as gluten and casein can and can’t do.

    The format is less of a textbook and more a multipart (i.e., chapter-by-chapter) lecture, in pop-science style though, making it very readable. There are a lot of practical advices too, and options to look up foods by effect, and what to eat for/against assorted mental states.

    Bottom line: anyone who eats food is, effectively, drugging themselves in one fashion or another—so you might as well make a conscious choice about how to do so.

    Click here to check out This Is Your Brain On Food, and choose what kind of day you have!

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