UB Cookin'

[Amigoo]

Speedy Fennel Loaf

A soda-type bread with fennel seeds; crusty, moist, & chewy;
so dense and moist this could be called "sliced oatmeal"
and served like French toast with typical toppings.

Ingredients:

1 1/4 cups hot water
1/2 cup steel-cut oats, rounded
1 1/2 cups all-purpose flour
3 tbsp eggwhite powder
1 1/2 tsp baking powder
1 tbsp sugar
3/4 tsp salt
1 tbsp fennel seeds, rounded

Directions:

In a large bowl, containing hot water, stir in steel-cut oats
then cover and lest rest 10 min.

Lightly oil a baking sheet, then coat with flour;
discard excess by tapping side of sheet.

In a large bowl, combine remaining ingredients,
then pour in soaked oats and stir well.

Mound batter into loaf shape in center of baking sheet,
then bake at 350F 50 min. in pre-heated oven.

Tip: An olive oil dip is also complementary;
slice loaf into "fingers".

Rod

[Sandy]

My mouth is watering as I read these latest recipes!
Thanks Rod. I'm dying to try the marshmallow recipe. Still haven't found egg white powder.

xxSandy

[Amigoo]

Hearty Fennel Clusters

A soda-type bread with fennel seeds; crusty, moist, & chewy,
creating serious oat chewies! Good for dippin' 'n dunkin'.
Try topped with shredded cheddar right after baking.

Ingredients:

1 1/2 cups oat bran
1 cup all-purpose flour
3 tbsp eggwhite powder
1 1/2 tsp baking powder
1 1/2 tbsp sugar
3/4 tsp salt
2 tbsp fennel seeds
1 1/4 cups warm water
1 tbsp virgin olive oil

Directions:

Lightly oil a baking sheet, then coat with flour;
discard excess by tapping side of sheet.

In a large bowl, combine all dry ingredients.
In a small bowl, whisk olive oil into water,
then pour into dry mixture and stir well.

Drop spoonsful of batter onto baking sheet,
then bake at 375F 40 min. in pre-heated oven.

Tips: Remove 3 tbsp water to use 3 raw egg whites.
Try garlic powder & dried parsley instead of fennel.

Rod

[Amigoo]

Salsa Side Dish
(brand name mentioned for reference)

Who knew That salsa could be a side dish
... or Sloppy José (serve on a bun or in a taco).

Pour 1 1/2 cups red lentils into a medium sauce pan,
stir in water several times to rinse, drain well, then add
1 1/2 cups water and simmer about 10 min.

Then stir in 2 tbsp dried cilantro, 1/2 tsp garlic granules,
1 tbsp virgin olive oil, and 1 1/3 cups Pace Chunky Mild.

For Gourmet José, stir in 1 cup diced sweet onion,
and a few diced jalapeño peppers a few minutes
before removing pan from heat.

Serve hot, chill, or whatever. Olé

Rod

[Amigoo]

Sesame Squares

Healthier substitution for peanut butter cookies.

Lightly coat slices of multigrain bread with peanut butter,
cover completely with white sesame seeds, then cut each slice
into four sections. Refrigerate in a covered container.

Rod

[Sandy]

Thanks Rod. Once again you've served up some very enticing recipes.
xxSandy

[Amigoo]

Re: https://www.24mantra.com/shop/dals/gree ... dal-split/

Who knew?! Split Mung Beans
Such nutrition and cooking convenience

Also a good base for veggie burgers ...
but I've jumped off that bandwagon!
(everything does not have to be a burger patty)

Rod

[Amigoo]

Mungstir Chili

An easy veggie chili with satisfying texture
and typical chili flavors; even serve cold

Ingredients:

1 1/2 cups split mung beans, rinsed
3 cups water

3 tbsp virgin olive oil
1 lg onion, diced
3 stalks celery, diced
1 1/2 tbsp dried parsley
1 1/2 tbsp chili powder
1 1/2 tsp garlic granules
1 1/2 tsp oregano
1 1/2 tsp paprika
1 1/2 tsp cumin
1 1/2 tsp salt
3 15oz cans diced tomatoes

Directions:

In a large sauce pan, simmer mung beans in water 25 min.
or until desired texture (try slightly al dente).

In a medium sauce pan, sauté onion & celery in olive oil,
then add remaining spices and stir well. Pour in tomatoes
and stir to combine.

Stir spices into cooked mung beans and simmer 15 min.;
add more water or tomato sauce if desired.

Tips: Add liquid from canned red beans, saving beans for salads.
Adjust spices as inspired.

Rod

[Amigoo]

90-Minute Apple Cake

A hearty apple cake, ready in 90 minutes
(including the time to create the recipe).

Ingredients:

1 1/2 cups light oat bran
2/3 cup all-purpose flour
1 1/2 tsp baking powder
3/4 tsp cinnamon
2 tbsp sugar
1/2 tsp salt

1 cup skim milk
1/4 cup egg whites
2 tbsp light olive oil

1 cup chopped walnuts
(or 3/4 cup sunflower seeds)
2 med. red apples, diced
1/3 cup brown sugar

Directions:

Lightly oil, then flour 8" x 10" baking dish.

Combine dry ingredients, then liquids,
then mix; fold in apples and walnuts.
Gently spoon into baking dish,
then sprinkle on brown sugar.

Bake at 350F degrees 50 min.

Rod

[Amigoo]

For less "dog biscuit essence" in the 90-Minute Apple Cake,
reduce the oat bran to 1 1/4 cups (or even 1 cup).

Rod

[Sandy]

I'm eyeing that Apple cake recipe... I must wait a little longer as still on a diet, but it seems like a healthy version.
Thanks, Rod. I need all the help I can get.
xxSandy

[Amigoo]

Sandy,

The Apple Cake recipe began with intent to incorporate oat bran into my diet, especially to increase beneficial fiber that "disappears" as we seriously cut back on carbs. Except for the minimal flour and sugar that makes a "healthy dessert" tolerable, all other ingredients contribute worthy nutrition. My next test will skip the brown sugar and add dark raisins, both for sweetness and their own nutrition (like antioxidants).

Even with the best nutrition, portion control is necessary to minimize calories (serious exercise helps by burning calories).

Rod

[Amigoo]

Wholesum Apple Cake
(more than the sum of its ingredients;
final version of 90-Minute Apple Cake)

Ingredients:

1 cup light oat bran
2/3 cup all-purpose flour
1 1/2 tsp baking powder
3/4 tsp cinnamon
2 tbsp sugar
1/2 tsp salt

3/4 cup skim milk
1/4 cup egg whites
1 tsp vanilla
2 tbsp light olive oil

1 cup chopped walnuts
(or 3/4 cup sunflower seeds)
2 med. red apples, diced
2/3 cup dark raisins

Directions:

Lightly oil, then flour 8" x 8" baking dish.

Combine dry ingredients, then liquids;
mix then fold in apples, walnuts, and raisins.

Evenly spoon into prepared baking dish,
then bake at 350F degrees 1 hour.
When cool dust with powdered sugar.

Rod

[Amigoo]

Re: Wholesum Apple Cake

I'll increase the egg whites to 1/3 cup (I buy cartons to avoid discarding yolks).
This will increase the moisture a bit as well as the protein.
Otherwise, the recipe is "final, final".

Notes: Tried sunflower seeds but prefer chopped walnuts.
Powdered sugar is a lower-calorie option over brown sugar.

Rod

[Sandy]

Thanks Rod,
I'll keep in mind your advice about portion control. And I'll give the final Wholesum Apple Cake version a try this week after getting the missing ingredients at the grocery store. ( Making a note about the egg whites in a carton. That does seem a better solution to wasting the yoke.
Have a great week!
xxSandy

[Amigoo]

Who knew

For a moist Apple Cake, drizzle on warmed natural apple juice
when the baked cake is removed from the oven.

Rod

[Amigoo]

Who knew

For more protein with Apple Cake, consider lowfat Greek yogurt,
a complementary condiment (or mini side dish).

Rod

[Sandy]

Hey Rod,
I am planning on making the Apple cake either this afternoon or tomorrow morning as a special treat.
I'll let you know how we go. Thank you..

xxSandy

[Amigoo]

The more I sweeten this Apple Cake the more I gobble it:
I switched to powdered sugar to use less sugar (especially brown sugar)
and now rationalize more of the powdered sugar. OMG

Yogurt condiment with no sugar on top of Cake is satisfying.

Rod

[Amigoo]

Re: https://www.healing-source.ca/?page_id=382

"Many customers notice increased, long-lasting energy. One elderly lady reported that
after her first use of Hemp Hearts (TM) (shelled hemp seeds) she cleaned her entire house –
her first experience of abundant energy in 20 years."

Note that this was hemp seeds - not the other hemp stuff.

This product advertising shows how the seeds grow on plants
and inspires breakfast: stir hemp seeds into cooked oat bran,
then top with lowfat Greek yogurt and fresh fruit.
(try 1/4 cup each: uncooked oat bran, hemp seeds)

Rod

[Amigoo]

Who knew
Soaked sunflower seeds are so versatile:

Rinse then soak raw sunflower seeds, covered by water; refrigerate overnight.
Pour off water and loose skins, then rinse and repeat several times.
Drain well and refrigerate in a covered container.

Soaking decreases nutlike appeal, creating a crunchy, nutritious treat
(but still caloric - 1/4 cup is typical serving size)

Rod

[Amigoo]

OB Corn Loaf (aka "Oh! Be Corn Loaf!")

Comfort food, good for any meal - even breakfast

Ingredients:

3/4 cup light oat bran
1/2 tsp garlic granules
1 tsp baking powder
2 tbsp dried parsley
2 tsp sugar
1 tsp salt

2 xlg eggs
1/4 cup egg whites
2 tbsp virgin olive oil

1 med. sweet onion, diced
1 15oz canned corn, drained
3 jalapeño peppers, seeded & sliced

Directions:

Lightly oil, then flour a loaf dish;
pre-heat oven to 350F degrees.

In a small bowl, whisk eggs and olive oil.

In a large bowl combine dry ingredients,
then pour in egg mixture and stir well,
then fold in onion, corn, and peppers.

Spoon into prepared baking dish,
cover loosely with foil and bake 1 hour.
If desired, top with cheese immediately
after removing from oven.

Rod

[Sandy]

Hi Rod,

I made the Apple cake yesterday and it was a great success. It was nice having a treat that was easy on our health. I cut it into pieces, wrapped each individually put them in a freezer bag and stuck them in the freezer. That way we can pace ourselves and not overdo it. ( I'm a little greedy when it comes to treats. )

Thank you for the recipe. I suspect it will become one of our favourites.
xxSandy

[Amigoo]

A diabetes discovery journey (experience for several years) ...

Re: https://www.mayoclinic.org/digestive-sy ... q-20058340"

"After you eat, it takes about 6-8 hours for food to pass through the stomach and small intestine."

This gives a good clue about reasonable blood sugar control for Type 2 diabetics:
After a meal, blood sugar will rise in response to the gluose from the digesting food
(if body's insulin is insufficient and/or cells are resistant to the insulin).

Analysis: Without medication, a meal should contain only the carbohydrates that can be
metabolized within the 6-8 hour period. Frequent testing with a glucometer and limited
food portions can help determine one's average carbohydrate allowance per meal.

Thereafter, blood sugar control becomes more intuitive, relative to foods consumed.
I favor testing 2 hours after a meal to know the typical spike in blood sugar ...
but 8 hours gives the more comprehensive glucose/insulin response.

Bottom line: Reducing daily carbohydrates is priority; more but smaller meals
helps control blood sugar levels easier (IMO). Tip: exercise helps!

Rod

[Amigoo]

Re: Wholesum Apple Cake - http://board.1111angels.com/viewtopic.p ... 75#p203062

On the other hand (and despite "Cake") ...
this recipe's minimal added sugar and fat plus nutritious ingredients
suggest that it's more versatile than "dessert"; a good breakfast item,
more nutritious than pancakes, waffles, muffins, et al.

Rod