10 Old Suppers That Are Much Healthier Than You Think

📖 These suppers written down with the measures: https://vernasbook.com so you're not guessing at the stove. My printed cookbook ships to your door!Coil bound to lay flat on your counter, even get some flour on it. It is much better then a digital copy. Somebody told you the suppers your mother made are the reason for your sugar, your cholesterol, and your knees. Your mother was not slowly poisoning you. I pulled the numbers from the USDA's food database for ten old suppers, and I tell you where the trouble hides in each one. The tenth has about as much calcium in one cup as a glass of milk. Stay for it. 🥄 THE TEN SUPPERS (numbers are for a plain cooked cup or 3 ounces, no salt added, from USDA FoodData Central, so take them as a map and not a promise) 1. Soup beans: 15 g fiber, 15 g protein per cup 2. Black-eyed peas with streaked meat: 13 g protein, 11 g fiber per cup 3. Split pea soup with a ham bone: 16 g protein, 16 g fiber per cup 4. Salmon patties (canned pink salmon with the soft bones): 183 mg calcium per 3 oz 5. Fried cabbage with onion: 35 calories, 56 mg vitamin C per cup 6. A baked sweet potato, skin and all 7. Okra and tomatoes 8. A baked potato with the skin: about 925 mg potassium 9. Cornbread crumbled in buttermilk: about 284 mg calcium per cup of low-fat buttermilk 10. Long-cooked greens and the pot liquor: 268 mg calcium per cup of cooked collards 🍲 THREE SMALL HABITS: rinse canned beans and salmon, salt last after tasting, and keep the liquid. 🔥 A FEW HONEST WORDS: several of these lean on salty foods like hocks, streaked meat, bones, and canned salmon, so taste first and salt last. Cabbage and greens are rich in vitamin K, so if you take warfarin, keep them steady week to week and tell your doctor. If you have kidney trouble, ask about the potassium in beans and potatoes. If you take medicine for sugar, ask your doctor how much starch is right for you. None of this is a diet and none of it is a cure. I am a cook, not a doctor. If this made you feel a little better about your mother's kitchen, I would take a subscribe as a personal kindness. It costs you nothing and it helps me keep making these for you. Have a blessed day. -Verna CHAPTERS 0:00 Your mother was not poisoning you 0:24 Where the trouble hides 0:58 1. Soup beans 2:14 2. Black-eyed peas 2:56 3. Split pea soup 3:53 4. Salmon patties 4:51 5. Fried cabbage 5:53 6. A baked sweet potato 6:39 7. Okra and tomatoes 7:52 8. A baked potato, skin and all 8:31 9. Cornbread in buttermilk 9:55 10. Long-cooked greens and pot liquor 10:50 How I eat them through the week 11:20 Three small habits 12:04 A few honest words 12:37 What my mother called supper 12:52 Your turn #oldfashionedcooking #seniornutrition #soupbeans #appalachiancooking