UB Cookin'

[Amigoo]

Edamame 'n Rice

A vegan delight (and "modern Paleo" dish) for breakfast or any meal.
This can become a foundational dish that is easily complemented
with many foods (herbs, vegetables, meats, fish, etc.).

Ingredients:

12oz pkg shelled edamame (soybeans)
1 large onion, diced
1 cup organic short grain brown rice
2 cups water

Directions:

Simmer rinsed rice in water 30 min., then spread diced onion on top and
complete cooking of rice in covered pan; onion will be slightly crunchy.
When rice is cooked, gently fold diced onion into rice.

While rice is cooking, bring a quart of water to boil in a medium pan.
Stir in edamame, simmer 5 min., then drain well.

Suggested serving size: 1 cup cooked rice and 1/2 cup edamame.
Virgin olive oil, garlic granules, salt & pepper are good condiments!
For gourmet, include diced red bell pepper (or jalapeños).

Rod

[Amigoo]

Prairie Scootin' Bannock

An easy quick bread, similar to European scones.
Excellent with butter or complementary spreads.

Ingredients:

1 cup spelt flour
1 cup all-purpose flour
2 1/2 tbsp white sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 tbsp butter
1 cup buttermilk
2/3 cup dried currants
3/4 cup sliced almonds

Directions:

Lightly oil a baking sheet, then generously dust with flour; tap sheet to remove excess. Pre-heat oven to 400F degrees.

In a large mixing bowl, combine flours, sugar, baking powder, baking soda, and salt. Cut butter into flour mixture with a pastry cutter, then stir buttermilk into mixture until just combined. Stir in (fold) currants and almonds with a large spoon.

Drop large spoonsful of dough (the "plops") onto the baking sheet in a circular pattern. Nudge the plops (the "scootin'") close together to minimize open spaces.

Reduce oven to 375F degrees and bake 40 min. (or until golden brown on top). Higher pre-heating temperature, then reduced, minimizes scorching when the dough is first baked (oven doesn't respond as quickly to the opened door).

Tips:

1) Spreadable tub butter (try Land 'o Lakes "Butter with Olive Oil") is a good substitute for butter that is cut into flour. Flatten a round scoup of spreadable butter to 1/4" (about 3" diameter) between two sheets of plastic wrap and freeze 30 min., then cross-cut into very small pieces and cut into the flour.

2) Diluted plain yogurt (real yogurt) is a good substitute for buttermilk; dilute with water to the consistency of buttermilk. For more cake-like texture, increase buttermilk to 1 1/4 cups.

3) Zante Currants (small raisins) are a good substitute for real currants.

4) For alternate flavor, add 1 tsp cinnamon and 1/2 tsp nutmeg to the mixture
... or try with 1 tsp organic orange oil and 2/3 cup candied orange peel.

Rod

[Amigoo]

Spreadable tub butter is a good substitute for butter that is cut into flour. Flatten a round scoup of spreadable butter to 1/4" (about 3" diameter) between two sheets of plastic wrap and freeze 30 min., then cross-cut into very small pieces and cut into the flour.

Virgin coconut oil may be used this way! Pour melted coconut oil over plastic wrap in a small plate, top with another sheet of wrap, then freeze until hardened completely. And for this Bannock recipe, coconut oil is a complementary flavor!

Rod

[Amigoo]

Spreadable tub butter is a good substitute

Who knew?!
Combine melted virgin coconut oil and tub butter in equal portions,
then flatten a scoup and freeze for baking (to be cut into flour)
... or refrigerate as a spread (coconut oil flavor is subtle).
Stir vigorously to create a smooth spread.

Rod

[Sandy]

Rod ... ... (off to review dinosaur recipes in my man cave)

Looks like you came up with some winners! Thanks Rod! I must also try some of your suggestions with mixing coconut oil with butter for a spread or in scones/biscuits.
xxSandy

[Amigoo]

Sprouted Lentil Loaf

A hearty lentil loaf even satisfying when served after refrigeration as warm sandwiches or lightly fried burger slices with typical condiments. The spelt and dark rye flours provide complementary flavors, appealing texture, and with whipped egg whites, help bind the ingredients.

Ingredients:

1/3 cup spelt flour
1/2 cup dark rye flour
1 tsp Herbes de Provence seasoning
1/2 tsp garlic granules
1/2 tsp salt
2 xlg egg whites, whipped
1/3 cup water
1 1/2 cups diced yellow onion
3/4 cup minced celery tops
2 tbsp virigin olive oil
3 cups sprouted organic lentils*

Directions:

Lightly oil a medium bread pan; preheat oven to 350F degrees.

In a large mixing bowl, toss flours, seasoning, and spices until combined, then make a well.

Whip egg whites, then add water and whip to combine.

Stir egg mixture into flour mixture, then add olive oil and stir well. Fold in diced onion, minced celery, and lentils until well-distributed.

Spoon batter into oiled pan, losely cover with foil and bake 1 hr. 20 min. at 350F degrees. Allow to cool slightly before serving or cool completely, then cover bread pan with foil or plastic wrap and refrigerate.

* To sprout organic green lentils, sort and rinse, then spread around the bottom of a colander having small holes. Cover losely and rinse at least twice a day for 2-3 days, then drain well and refrigerate until used (use within several days for best freshness); sprouted lentils may also be added to soups and stews - simmer just until heated thoroughly.

Rod

[Sandy]

This is another "must try!" But I must first buy some spelt and rye flour...all out down here. Plenty of time however as first I must sprout the lentils.)
Thanks Rod!
xxSandy

[Amigoo]

Hull-less Barley Corn

A simple "paleo"* recipe that justifies owning a medium-size pressure cooker
wherein this raw grain becomes moist and chewy and, when complemented
with canned corn that is just heated (not cooked again), diced raw onion, and
a few herbs & spices, creates enticement for a more-paleo dietary lifestyle.

* Pressure cookers were invented centuries after "paleo" was the normal diet.

Ingredients:

1 cup hull-less barley, sorted & rinsed
2 1/2 cups water
1 tsp virgin olive oil
1 med. yellow onion, diced
15oz can organic yellow corn
1 tbsp virgin olive oil
3 tbsp dried parsley
1/2 tsp garlic granules
1 tsp sugar (optional)
3/4 tsp salt

Directions:

In a medium pressure cooker, combine hull-less barley, water, and 1 tsp olive oil.
Cook 25 min. with sufficient heat so that pressure release is minimal and steady,
then turn off heat and allow pressure to reduce naturally (about 15 min.).

Stir remaining ingredients into the hot barley, cover pan and allow ingredients
to rest 20 min. Serve with fresh parsley sprigs (or try dried cilantro with fresh
cilantro sprigs as a condiment). This barley dish welcomes many cheeses!

Tip: To reduce raw onion crunch, simmer 10 min. in uncovered pan, adding
extra water as needed and stirring occasionally.

Rod

[Amigoo]

Sunflower Seed Butter

Not a recipe as much as a tasty (and nutritious) option
for Organic Virgin Coconut Oil.

Brands used (but substitutes can be found):
- Once Again Organic Sunflower Seed Butter
- Nature's Way Organic Extra Virgin Coconut Oil
- Ezekiel 4:9 Sprouted 100% Whole Grain Bread

Combine 1 cup Sunflower Seed Butter with
1/4 cup melted Coconut Oil, 1/8 tsp salt, and
1 tbsp raw honey (preferably made by local bees)
Suggested serving size: 2 tbsp

Try with a toasted slice of Ezekiel 4:9 Bread.
Tasty with slices of fresh apple or cantaloupe .

S/B Texas Mole Sauce
(aka "So you ate the tequila worm! " sauce)

To the completed Sunflower Seed Butter,
add 3 tsp paprika, 1 1/2 tsp chipotle powder, 1/4 tsp cumin powder,
1/4 tsp ginger powder, 1/4 tsp garlic powder, and 1 tsp 100% cocoa.
Stir well, allow to rest for several hours, then stir before serving.

Rod

[Amigoo]

Tangy Dill Sauce

An easy dill sauce made with goat milk yogurt (easier to digest).
Excellent with baby carrots that have been parboiled then chilled
... and very nice served over hot cooked brown rice (or pasta).

Combine 2 cups goat milk yogurt*,
with 1/4 cup grapeseed mayo*,
1 1/2 tbsp dried dill weed,
1/4 cup dried chives.

Refrigerate for an hour, then stir before serving.
Serve salt & coarse black pepper on the side.

* Products used (but try substitutes):
Redwood Hill Farm Goat Milk Yogurt (plain)
Vegenaise Grapeseed Oil Mayo

Rod

[Sandy]

Thank you Rod!
xxSandy

[Amigoo]

Sprouted Lentil Salad

Who knew?! Sprouted, organic green lentils are better when sprouted longer* (at least, when starring in similar raw veggie medleys). Once chilled, this crunchy lentil salad is appealing any time of day - serve over pieces of red leaf lettuce with cherry tomatoes for best presentation.

Ingredients:

3 cups sprouted green lentils
1 med. diced sweet red onion
1 cup diced red bell pepper
15oz can organic corn, drained
1/4 cup dried parsley
1 tsp garlic granules
1/2 tsp salt
2/3 cup olive oil & vinegar salad dressing

Complex Directions:
Sprout lentils, then combine with remaining ingredients.
Refrigerate a few hours to chill, then toss before serving.
(pre-chilling ingredients reduces refrigeration time)

Tip: Substitute 1/2 cup fresh parsley (or cilantro) for dried parsley whenever the fresh herb is available.

* To sprout organic green lentils, sort and rinse, then spread around the bottom and lower sides of a colander having small holes. Cover losely and rinse at least twice a day for 3-4 days, then drain well and refrigerate until used (use within several days for best freshness).

Rod

[Amigoo]

Re: Sprouted Lentil Salad - http://board.1111angels.com/viewtopic.p ... 75#p192034

To sprout organic green lentils, sort and rinse, then spread
around the bottom and lower sides of a colander

Well ... this might work, but first soaking lentils overnight in lotsa water
is the recommended method for beginning the sprouting of these legumes.

Rod

[Sandy]

Your timing is impeccable, Rod as I soaked some lentils overnight night a couple days ago and they are beginning to show those gorgeous sprouts. I think this recipe is just the ticket in a couple days. Thanks... can't wait to try this one!
xxSandy

[Amigoo]

Layered Pea Casserole (split green peas + wild rice)

Contrary to its name, this recipe creates a cold dish with taste/texture synergy
that permits its serving as a chilled casserole, accompanied by sour cream,
plain yogurt, or cheese. Scoups of this casserole with water (or broth) in 3:2
portions could be used to create hot pea soup, but bond with this cold dish
first and you'll agree that soup is not the only option for split green peas.

Ingredients:

1 1/2 cups split green peas, soaked
3 1/2 cups water
1 tbsp virgin olive oil
1 large clove garlic, sliced
2 tbsp dried parsley
1 tbsp virgin olive oil
1/2 tsp cumin powder
1 tsp salt

2 cups chopped yellow onion
1 1/2 cups chopped carrots
3 med. cloves garlic, sliced
2 tbsp virgin olive oil

1 1/4 cups wild rice, rinsed
2 1/2 cups water

Directions:

Sort and rinse split peas, then soak overnight covered in lotsa water.
When soaked, drain and rinse peas, then drain to pressure cook:

In a medium pressure cooker, add soaked peas, water, garlic slices, and
1 tbsp olive oil (to minimize foaming). Pressure cook 25 min., then
turn off heat and allow pressure to reduce naturally (about 15 min.);
a slight hissing sound during cooking indicates sufficient pressure.

Stir into cooked peas, 2 tbsp dried parsley, 1 tbsp olive oil, 1 tsp salt,
and 1/2 tsp cumin powder. Lightly oil a 2 1/2 quart casserole dish,
then spread pea mixture on bottom of dish; cover and allow to cool
(or first transfer pea mixture to another pan for cooling).

Clean pressure cooker, then add rinsed wild rice and 2 1/2 cups water.
Cook 20 min., then turn off heat and allow pressure to reduce naturally
(about 15 min.). Drain any remaining water from the rice just before
adding the rice to the casserole.

While rice is cooking, in a medium pan sauté chopped onions, carrots,
and sliced garlic in 2 tbsp olive oil until al dente (or preferred texture).

Layer sautéd onions and carrots on top of cooked peas, then spread
cooked rice over onions and carrots. Cover dish with plastic wrap,
then allow to cool before refrigerating until served (for better
presentation, maintain layers instead of stirring).

Tip: Use medium heat to warm pressure cooker, then reduce heat
as soon as pressure is sufficient (slight hissing sound occurs).

Rod

[Amigoo]

Re: Sprouted Lentil Salad - http://board.1111angels.com/viewtopic.p ... 75#p192034

Tonight's recipe with fresh cilantro was very good (I didn't use dried cilantro or parsley).
And coarse crumbles of feta cheese on top were tasty accompaniment!

More Tips:

- Add a can of rinsed black beans to complement the crunchy, raw veggies.
- Raw red onion is sometimes too dominant - substitute sweet yellow or white onion.
- Rinse extra sprouted lentils in a 1:3 distilled vinegar/water solution before refrigeration.

Rod

[Amigoo]

Re: Tangy Dill Sauce - http://board.1111angels.com/viewtopic.p ... 75#p192027

Well ... after recipe testing of three quarts of goat milk yogurt
and refrigerating some for several days, I finally realized that
yogurt is cultured milk, fermented to obtain beneficial bacteria.

Well ... some additions to yogurt, especially when the mixture
is refrigerated for days, may decrease the benefical bacteria.

So ... I'll prepare this recipe within several hours of serving,
using only plain yogurt with no commercial additives.

Rod

[Amigoo]

Re: Sunflower Seed Butter - http://board.1111angels.com/viewtopic.p ... 75#p192024

Like crunch? and sprouted grain bread?
Then add 1/4 cup hulled sesame seeds to the Sunflower Seed Butter.
But any more seeds and you might need a spoon.

BTW: Chilled apple and pineapple slices complement this snack.

Feedback: I've already moved on to using the whole 16oz jar of sunflower seed butter
with 1/4 cup melted extra virgin coconut oil, 2 tbsp raw honey, and 1/2 tsp salt.

Caution: You may get more behind in dietary management
... if dippin' with a spoon. "Been there! Done that!"

Rod

[Amigoo]

Re: Tangy Dill Sauce - http://board.1111angels.com/viewtopic.p ... 75#p192068

An alternative for mayo: crumbled feta cheese. Very tasty!

Who knew?! ... and then there's Yogurt Cheese:
(not cheese, but yogurt with soft cheese texture)

For plain yogurt that is not very pourable, remove the lid
(wash and save it for later), then turn the carton upside down
into a small strainer that is resting in a bowl. Refrigerate it
for several days as the liquid drains from the yogurt.
Then turn the carton upright and replace the lid;
the liquid may be used as desired.

Rod

[Amigoo]

A diabetes discovery journey ...

While still trying to find an effective source of dietary fiber that is not consumed as food, I was inspired to revisit chia seeds (a food). Previous experimentation with suggested quantities was not satisfactory (insufficient fiber and/or water, apparently).

Re: "not consumed as food" Say what?!
Well, this combination is closer to "food" than "nutritional supplement"
and is effort to maintain food as a priority over supplements:

Long story short: Adding 2 tbsp apple fiber to a 23oz jar of organic applesauce provides an effective (even tasty) base for delivery of organic golden flaxmeal (1/2 cup applesauce and 1 tbsp flaxmeal, mixed when served ... and followed by a small glass of water, juice, or tea).

Substituting 1 tbsp chia seeds for the flaxmeal has become a good option - even alternating option. While this makes chia seeds easier to swallow, the liquid chaser is still important! (never consume chia by the spoonsful without sufficient liquid - seeds can swell and lodge in the esophagus).

BTW #1: This combination is synergistic with probiotic supplements.

BTW #2: (related to dietary fiber) After cooking a pan of organic brown rice (try "short grain"), allow the rice to cool then refrigerate for use later. Then, as a breakfast item, combine a serving of brown rice with Yogurt Cheese* (thick yogurt), top with sliced banana, sprinkle on cinnamon, then add chopped walnuts for a grand presentation!

* See comment here: http://board.1111angels.com/viewtopic.p ... 75#p192075

Rod

[Amigoo]

A diabetes discovery journey ...

BTW #3: (continuing from the previous post and related to another one earlier:
Sunflower Seed Butter - http://board.1111angels.com/viewtopic.p ... 75#p192071

Add enough hulled sesame seeds so that the mixture almost forms soft peaks.
Serve this sunflower seed butter with slices of toasted whole grain bread
and a side order of fresh pineapple (tasty plus good for digestion).

If this were served at the food bar of a health food store
it might be called "Pineapple Expressed" ... and would
be very nice with a complementary smoothie.

BTW #3b: A demitasse spoon is ideal for such thick sunflower seed butter
since this can be spread on bread or delicately consumed with the spoon.

Rod

[Amigoo]

About the real bite of garlic ...

"Re: http://investmentwatchblog.com/deadly-s ... cine-does/

"Some experts claim that drug-resistant bacteria may end up being deadlier than cancer when all antibiotics start to fail."

"Garlic, another wonder of nature, has proven to be very useful in the treatment of MRSA and other bacterial infections. It consists of 27 know active ingredients, as well as dozens of additional compounds to strengthen the immune system and boost our ability to kill bacteria and other disease-causing intruders."


Bottom line: Massive planting and increased use of garlic (and onions) is necessary right now for the anti-bacterial needs just ahead (IMO).

See also: http://www.healthyandnaturalworld.com/c ... ntibiotic/

Re: https://www.facebook.com/notes/rasa-vih ... 986516944/

"You should never plan to keep a portion of a sliced onion in your refrigerator even if you put it in a zip-lock bag. It has already become contaminated just by being cut open and exposed to the air for a little while.

Maybe exaggeration here since most prepared foods are subject to such contamination, but the memorable point is that onions (and garlic) are better bacterial fighters when first cut open (assuming proper storage before cutting). And when stocking up on these, consider gallons of distilled white vinegar and unscented bleach (economical and effective all-purpose cleaners/disinfectants).


Tip: For more potency, cut garlic into thin slices 10 minutes before serving hot foods (such as spaghetti sauce, soups, stews, mashed potatoes, etc.), then stir the slices into these foods just before serving. I often do this with my favorite breakfast:

Hard-boiled egg with frozen green peas (heated), slice of pepper jack cheese, and cherry tomatoes ... all drizzled with lemon-flavored fish oil, then sprinkled with salt & pepper ... accompanied by a warmed Wheat 'n Rye Mound. If I ran a Bed & Breakfast, I would also serve skinless/boneless sardines on the side for guests needing a more powerful breakfast.

Rod

[Sandy]

Thanks for all these wonderful tips, Rod! You confirmed something I was contemplating this week. (Planting garlic) I believe now is the time to plant it over here if I am remembering correctly. I like the sounds of your favourite breakfast! G and I are in a breakfast rut at the moment.
But as usual you always have awesome ideas to correct the boredom!
xxSandy

[Amigoo]

Coconut Almond Crumble

A more "paleo" (if blenders were available in the Stone Age*)
blend of sliced almonds, virgin coconut oil, and vanilla, then
dusted with homemade powdered sugar** (homemade is better
since it does not contain the typical cornstarch).

* Paleolithic Period: Lower Paleolithic, Middle Paleolithic,
Upper Paleolithic, and Modern Paleolithic (an oxymoron).

Ingredients:

10oz package sliced almonds
1 cup melted extra virgin coconut oil
3/4 tsp vanilla
2 tbsp homemade powdered sugar

Directions:

Spread sliced almonds around the bottom of a mixing bowl,
drizzle on melted coconut oil, then stir thoroughly to coat
almonds with coconut oil. Drizzle on vanilla and stir well.

Spread mixture around bottom of mixing bowl, sprinkle on
powdered sugar and stir to combine.

Distribute mixture on a small tray covered with plastic wrap.
Cover with another sheet of plastic wrap, place paper towels
over the top (prevents second tray from sticking to wrap)
and press down with the bottom of second tray.

Remove second tray and paper towels, then refrigerate mixture
at least 3 hours (overnight is best). When mixture is hardened,
break apart into cumbles and bite size pieces.

Between servings, keep refrigerated in a container with lid.
Nibble Coconut Crumbles as desired and on whatever.

** Homemade Powdered Sugar:

Into a funnel at the top of a running blender ("Blend" speed),
quickly (but not too quick) pour 1 cup of granulated sugar.
The crystals are ground to coarse powder in about 10 sec.
(grind a bit longer for finer powder, but coarse seems best).

Tips:
1) Use paper towels to wipe oil from mixing bowl before washing it.
2) A tea strainer is ideal for sprinkling on powdered sugar.

Rod

[Amigoo]

Green Peas 'n Eggs

My favorite breakfast, partially prepared days ahead:
(described exactly as prepared)

Coat the inside of a chilled oven-proof bowl with light olive oil (chilling helps create a thicker coating), then crack into the bowl 5 XLG egg whites and 5 XLG whole eggs. Steam these 20 min. in a covered pan using a circular, stainless steel rod under the bowl (minimizes rocking of the bowl).

While the eggs are steaming, thaw 4 cups of frozen green peas in lotsa water

When the eggs are cooked, cut into 5 sections, placing one section each in a microwaveable bowl. Drain peas thoroughly and distribute to each bowl, covering the eggs as much as possible. Lightly sprinkle garlic granules over every bowl; optional, but has complementary flavor and helps eggs last longer while refrigerated (today's egg was refrigerated this way for 8 days). Cover each bowl with plastic wrap and refrigerate until used.

To serve, remove plastic wrap from bowl, cover with a heat-proof saucer or small plate, and heat 1 1/2 min.* Sprinkle on salt & pepper, drizzle on lemon-flavored fish oil, and top with a cut slice of pepper jack cheese. Place rinsed cherry tomatoes around the perimeter of the bowl and serve with a warmed Wheat'n Rye Mound (or whole grain bread, toasted if desired).

* Microwave power and cook time depend on microwave used - if heated too fast, egg will explode ... more or less.

Rod