UB Cookin'

[Amigoo]

Comfort Casserole

A breakfast/brunch type egg dish
of comfort food with easy preparation.
If desired, top with shredded cheese.

Ingredients:

1/3 cup light oat bran
1/3 cup water
1/3 cup egg whites
2 xlg eggs, whipped
1/2 tsp garlic granules
1/2 tsp sea salt
1 1/2 tbsp dried parsley
15oz can non-GMO corn, drained
1 med. sweet onion, diced
2 tbsp virgin olive oil

Directions:

Lightly oil a 2 quart baking dish.

Assemble ingredients as listed in a mixing bowl,
then spoon into baking dish. Place uncovered dish
on rack in large pot with 1" simmering water.

Cover pot and steam mixture 25 min.

Rod

[Amigoo]

OB Saucy Pancakes
(makes four 5" pancakes)

Applesaucy moist with appealing oat bran texture.
To upscale, serve with raw walnuts and applesauce;
butter and syrup optional (they say)

Ingredients:

3/4 cup oat bran
1/2 cup water
1/2 cup applesauce
1/2 tsp cinnamon
1/4 tsp salt
3 tbsp egg whites
3 tbsp light olive oil
1/2 tsp baking powder*

Directions:

Combine ingredients as listed, let soak 20 min.,
then stir in baking powder* and spoon batter
into hot pan, lightly coated with oil.

Shake pan to distribute batter;
turn when sides begin to dry and bubbles form.

Tip: Make larger pancakes, refrigerate,
then cut into cookie cutter shapes. Appealing,
especially as finger food for children!

Rod

[Amigoo]

Quick synthesis of culinary research ...

Re: https://www.warmoven.in/blog/who-invented-cake.html
"Cake originated in ancient Egypt as round, flat, unleavened breads cooked on a hot stone."

Re: https://en.wikipedia.org/wiki/Frying_pan
"Copper frying pans were used in ancient Mesopotamia."

Re: https://www.bettycrocker.com/menus-holi ... f-pancakes

"600 BC - The first recorded mention of pancakes dates back to ancient Greece
and comes from a poet who described warm pancakes in one of his writings."


Perhaps, "pancake" originated soon after the frying pan was invented
and immediately became more popular than the unleavened stonecake.

However, stonecakes may be gaining in popularity once more,
especially when lathered in cannabutter.

Rod

[Amigoo]

Chocolate Coconut Yogurt

Stir 1/3 cup unsweetened shredded coconut
into 1/2 cup cold half & half, then stir in
1/4 cup 100% cacao powder, then stir in
1 cup nonfat plain Greek yogurt.
Refrigerate overnight.

Add yogurt after coconut and cacao
are well mixed. For sweet yogurt,
try the next restaurant.

Rod

[Amigoo]

Savory Dollops

Proof of concept for the tasty "Dolly's Savory Dollops",
still awaiting marketing by partner, Danny Dolittle.

Ingredients:

16oz container lowfat cottage cheese
5oz container plain Greek yogurt
1/4 cup cold water
1/4 cup yellow mustard
1 tsp ground fennel seeds
2 tsp turmeric powder
2 tbsp dried parsley
3 tbsp dried chives
1 tsp garlic granules
3/4 tsp sugar
1 tbsp virgin olive oil

Directions:

Blend cottage cheese, yogurt, and water,
then stir in remaining ingredients as listed,
olive oil last. Refrigerate overnight,
then stir before first serving.

Rod

[Amigoo]

Chocolate Chia Pudding

Combine 2 cups natural applesauce, 1/4 cup 100% cacao powder,
2 1/2 tbsp dark chia seeds; refrigerate overnight. Stir before serving.

So healthy that a dollop (or two) can be added.
For special occasions, mix with diced dried prunes.

See also: https://www.sbs.com.au/food/article/202 ... them-wrong
"If prunes make you ‘go’, you might be eating them wrong"

"Prunes are a wonderful source of vitamin A, vitamin C and potassium ...
They are also low in sodium. The fact that they are also a good source of soluble fibre
means that prunes can help to normalise blood sugar levels, lower your cholesterol,
and reduce your risk factors of cardiovascular disease and bowel cancer."

Rod

[Amigoo]

Sardine Burgers (not grilled)

Sardine mixture is frozen until used,
then heated before spooning onto buns
for mild fish-flavored "burgers".

Ingredients:

two 4oz cans skinless/boneless sardines, drained & mashed
15oz can red kidney beans, drained & mashed
2 tbsp lemon-flavored fish oil
1/4 cup cold water
2 tbsp dried parsley
1/2 tsp garlic granules
small red onion, diced

Directions:

Lightly oil 8" x 8" baking dish
(for easier portions when served).

Stir ingredients as listed,
then press flat into baking dish,
cover with plastic wrap and freeze.

To serve, grill (or toast) hamburger buns
and separately heat sardine mixture.
Spoon mixture onto buns, add whatever
and serve like burgers.

Tips: Chill sardines and beans
before opening containers. This mixture
is cooked food and may be consumed cold,
even with salads and on crisps. Score portions
before mixture is completely frozen.

Rod

[Amigoo]

Re: https://www.upi.com/Health_News/2022/07 ... 657810804/

"drinking seven or more 'units' of alcohol per week is associated with higher iron levels in the brain -- and iron accumulation is linked with Alzheimer's disease and Parkinson's disease. It also is seen as a potential mechanism for alcohol-related cognitive decline."

Re: https://www.livestrong.com/article/5543 ... d-of-iron/

"Your body doesn't absorb all the iron found in food. Many factors affect iron absorption, including the type of iron you consume. You absorb more 'heme' iron, found in meat, than 'nonheme' iron, found in grains and vegetables. If you inherit a defect in the HFE gene, you absorb around 30 percent of the iron you consume, compared to 10 percent for people without the defect"

"Alcohol of any type, including beer, enhances iron absorption."


With beer itself containing little iron, foods consumed with beer
might be the greater sources of "higher iron levels in the brain".

Rod

[Amigoo]

Basic Italian Dressing

Conservative blend of flavors
with super easy preparation.

Ingredients:

1/3 cup virgin olive oil
1/2 cup white wine vinegar
3/4 cup cold water
1 1/2 tbsp Italian Seasoning
1/2 tsp garlic granules
1/2 tsp sugar
1/4 tsp salt

Directions:

Heat 1/3 cup of water until hot,
then soak Italian Seasoning,
garlic, sugar, and salt 5 min.

Combine olive oil, vinegar, and water,
then stir in spice mixture.

Refrigerate several hours,
then stir before servings.

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... -diet.html

"Forget the Mediterranean diet, experts explain why a NORDIC meal plan
packed full of berries, trout and dark leafy veg is key to healthy living"

Suggests that a combined NORDIC/Mediterranean diet ("NorMed") offers a great variety of healthy food choices
and can be tailored to residence in many parts of the world. That NorMed hints "no processed foods nor medication"
is especially intriguing - even new lifestyle directing!

Rod

[Amigoo]

Re: https://www.brighteon.com/
(search for: "Just add Coca Cola to the flour")

Actually, typical bread ingredients.
Hints that beer can substitute for Coke.
Other ingredients can be guessed!

Use wholegrain flour if nutrition matters.

Rod

[Amigoo]

Spoonable Super Energy
Chunky, crunchy, and munchy. Serve with
currants (raisins) or chopped prunes.

Combine 16oz jar Peanuts Only Butter
3/4 cup raw sunflower seeds
1 cup white sesame seeds
1/4 tsp salt (optional)

Optional: Pour off any peanut oil and replace
with extra virgin olive oil (or just add EVOO).

Serving size: Big nibble with small spoon
... or two nibbles if choppin' wood ...
three if hikin' o'er troubled waters.

Rod

[Sandy]

Yum! I would never be able to stay out of the Spoonable Energy Jar. I am a peanut butter monster and need a chaperone every time I get the jar out of the cabinet.
It sounds wonderful, Rod. I'll make some of it when I get a job as a Lumberjack.

xxSandy

[Amigoo]

Lemony Dilly Sauce (a proof of concept)
Tasty with asparagus and/or sardines!

"So, what's the culinary concept?"
That you can make this stuff up!
"What happened to the turmeric?"
Rejected by discriminating taste buds.

Ingredients:

1 1/2 cups nonfat Greek yogurt
1/3 cup cannellini beans liquid
1 1/2 tbsp yellow mustard
1/4 tsp garlic granules
1 tsp dill weed*
3 pkts True Lemon powder
1 1/2 tbsp virgin olive oil

* or skip, let host be Designated Dilly
(especially if "in the weeds")

Directions:

Stir in ingredients as listed,
olive oil last. Refrigerate overnight,
then stir briefly before serving.

Rod

[Amigoo]

Re: https://health.ucdavis.edu/blog/good-fo ... ak/2020/01
"5 immune boosters to help keep you healthy amid disease"

Vitamin A - carrots, sweet potato, spinach, broccoli, red bell peppers.
Vitamin C - citrus fruits, strawberries, red bell pepper, kiwi.
Vitamin E - vegetable oils, nuts, seeds, avocado.
Zinc - beans, seeds, nuts, meat, poultry, seafood.
Protein - meats, poultry, seafood, eggs, beans, nuts, seeds.

... but not pizza, beer, pastries, ice cream, etc.
(these are just mood 'n fanny boosters).

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/health/arti ... sease.html
"How eating QUINOA every day could stave off type 2 diabetes"

Not so impressive improvement of blood sugar after a meal,
but clue that portion is significant for blood sugar control
(limit carbs to what can be digested in several hours).

Research keeps suggesting that minimizing high blood sugar
response per meal decreases insulin resistance.

Some beans and grains become the carbohydrate gift
that keeps giving (glucose) during digestion ...
so monitor these portions more.

Rod (Been there! Doing that!)

[Amigoo]

Lupinaany Pancakes (remotely akin to naan bread)
Obviously, "We're not in Kansas any more!"
Note: Lupin bean flour is a keto staple.

Typical first comments about Lupinaany ...
"Tell me you got this recipe from the internet!"
"I use cacao powder to darken plaster."
"So, you're not from Kansas ?!"
"We'll just have coffee today."
"Leapin' Lupinaany !!"

Directions:

Pre-mix 16oz pkg lupin flour
3/4 cup 100% cacao powder
and 1/3 cup flax meal.

Combine 1 cup flour mixture
1/4 cup natural apple sauce
3/4 cup half & half
1/3 cup egg whites
1 tbsp sugar
1/4 tsp salt
2 tbsp light olive oil.

Cook like pancakes on hot griddle.
Serve with square of baking chocolate
... if you dare (when not in Kansas).

Try served with Chocolate Applesauce
(1/4 cup cacao powder, 1 cup applesauce).


Rod

[Amigoo]

Re: https://www.foodnetwork.com/recipes/foo ... es-7263253
"The Best Sloppy Joes" (use alternate identity if preferred)

The buns may be a nutrition weak link! (if nutrition matters).
Or serve Sloppy Joe Chili (with red beans, buns on the chair).

Tip: Use 2 cups tomato sauce and skip ketchup for less sugar.

Rod

[Amigoo]

More bout lupin flour ...

Re: https://www.chefspencil.com/all-about-l ... -benefits/

"Gaining popularity among keto-dieters, lupin flour is made of lupin/Lupini or Lupine beans,
a legume related to the peanut that comes with the advantages of being low in carbs
and very high in protein.

A quarter cup of lupin flour contains about 75 calories,
2 g of fat, 11 g fiber, 12 g protein, and only 1 net carb."

Rod

[Amigoo]

More information about lupin beans/flour ...

Re: https://www.knowyourpantry.com/flours/i ... our-paleo/

"The new superfood on the block is none other than the humble lupin. This grain legume could soon be the latest health food must-have. New research from the Spanish National Research Council, CSIRO and UWA shows lupins have excellent anti-inflammatory properties. This means they have all the right ingredients to fight a host of modern-day chronic diseases."

"lupins, like all grain legumes, are also known for their high protein content, low GI carbohydrates, high fibre, minerals, vitamins, carotenoids and polyphenols. Each of these factors can have a profound influence on your health"

Caution: "lupin has the same allergy profile as other legumes"

Rod

[Amigoo]

Chocolate Granny Granola
No-bake & super chewy with survival appeal

For cacaophony interlude, serve with square of 100% cacao chocolate, like:
https://www.kroger.com/p/ghirardelli-pr ... 4759961828

Combine 10oz jar RX Nut Butter*
1 1/3 cups quick-cooking rolled oats
1/2 cup currants (small raisins)
1/4 cup 100% cacao powder

* https://www.amazon.com/Butter-Vanilla-A ... B07QBSWNFN
or substitute 1 1/4 cup almond butter

Use large wooden spoon and deep mixing bowl.
Mix well until granola-like clusters form.
Refrigerate but freezing is best.

Why "Granny"? Easier to chew!
"Survival appeal"? Ain't sweet treat!

Suggested serving size: 1/3 cup

Rod

[Amigoo]

Re: https://www.brighteon.com/
(search for: "Decreasing Covid Inflammation")

"how our antibodies change spike proteins to make them more inflammatory! Flavonoids,
found in fruit and vegetables can decrease inflammation and stop inflammatory signals"

Re: https://www.webmd.com/diet/foods-high-in-polyphenols

"Polyphenols are micronutrients that naturally occur in plants. They’re included in many supplements,
though they’re also easy to get in your diet from foods like fruits, vegetables, teas, and spices."


Apparently, some inflammation is a good thing, but disease and some vaccines
can cause overwhelming inflammation. Include lotsa polyphenol foods in daily diet
to maintain good immune system balance during stresses of disease and vaccines!

Rod

[Amigoo]

Tuna Bean Dip (simpfied version of Tune a Bean Dip)

Great with stalks of leafy celery and slices of red bell pepper.
When served add Rice Wine Vinegar to thin (optional).

Instead of removing outer fiber, permit paleo guests
to bite top of celery stalk and pull down with their teeth.
(stalk is fresher when consumed).

Trim top (slightly) and bottom of celery bunch,
then cut bunch in half and rinse stalks well.
Lower half stalks have the tough fiber!

Ingredients:

5oz can albacore tuna in water, drained & crumbled
15oz can cannellini beans, drained & mashed
1 1/2 tbsp dried parsley
1/4 tsp garlic granules
1 tbsp fish oil
S&P as desired

Directions:

Mix well and refrigerate.

Rod

[Amigoo]

Re: https://www.thespruceeats.com/tomato-an ... pe-3377958

Tomato and Barley Soup

Easy, nutritious recipe pemitting substitution for barley (a grain)
with lentils (a legume). Even increase veggies or try others.

Rod

[Amigoo]

Re: https://www.cnn.com/2022/08/13/business ... index.html

"Sales of the processed cheese product, which food snobs love to hate, have been in decline for years. Then the pandemic hit,
and suddenly stressed-out, homebound people wanted Velveeta for their queso, fudge and extra-cheesy mac and cheese."

"People know what to expect ... There's comfort feeling that goes with that."

Makes sense! Comfort food needs no specific nutrition to be satisfying.

Re: https://www.amazon.com/Velveeta-Origina ... 01JIMD2C8/

"skim milk, milk, canola oil, milk protein concentrate, sodium phosphate, contains less than 2% of modified food starch,
whey protein concentrate, maltodextrin, whey, salt, calcium phosphate, lactic acid, sorbic acid as a preservative, milkfat,
sodium alginate, sodium citrate, enzymes, apocarotenal and annatto (color), cheese culture, vitamin a palmitate."

Conservative ingredients, considering modern preservatives and additives!
Upscale with tasty spices, etc., to mollify food snobs - those who came
for free drinks will nibble on whatever anyway.

True story: In South Florida elementary school, those plain Velveeta
on white bread sandwiches that had warmed in a hot locker were memorable!
... like monthly Milk of Magnesia in chocolate milk. The good ol' days!

True story: The same elementary school cafeteria
had a memorable sign: "A good citizen eats all of their food."

Rod