UB Cookin'

[Amigoo]

PPumpkin Muffin Tops (puree + seeds)

Ingredients:

1 1/2 cups light oat bran
1 tsp pumpkin pie spice
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt

1/2 15oz can pumpkin puree
1/2 cup water (or milk)
1/4 cup dark brown sugar

1/3 cup egg whites
1 tbsp virgin olive oil
2/3 cup raw pumpkin seeds

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 400F degrees.

Warm pumpkin puree and water,
then combine ingredients as listed,
stirring well; spoon onto baking sheet,
creating muffin tops as desired.

Reduce oven to 375F; bake 45 min.

If desired, let cool 5 min., then
sprinkle on powdered sugar.

Rod

[Amigoo]

Two Thirds Breakfast

For walk-on-water energy and/or gay fiestas,
top with natural applesauce and sprinkle of cinnamon.

Combine 2/3 cup light oat bran,
2/3 cup water, 2/3 cup sunflower seeds,
and 2/3 cup cultured cottage cheese.

Suggested serving size: 2/3 cup
Try with fresh fruit!

Refrigerate overnight or use warm water
to hydrate the oat bran faster.

Rod

[Amigoo]

Minty's Ricotta Spread

A nutritious spread with surprisingly mild flavors.
Try on wholegrain toast with sprinkle of paprika;
also tasty as veggies/chips dip.

15oz container whole milk ricotta
1/4 cup coarse ground Dijon mustard
1/2 tsp turmeric extract powder
1 1/2 tbsp dried parsley
1/2 tsp garlic granules
1/2 tbsp liquid chlorophyll

Mix well and refrigerate.

Suddenly, a veggie spread alerts that more fresh veggies
would be consumed with culinary uplifting (into one's mouth).

Rod

[Amigoo]

Oats 'n Veggies Over Easy

A different breakfast dish but good for any meal.
(easy preparation if eggs are pre-cooked)

Ingredients:

1 2/3 cup water
2/3 cup steel-cut oats
1 cup diced carrots
1 cup diced sweet onion
1 1/2 tbsp dried parsley
1/4 tsp garlic granules
1/2 tsp sea salt
1 tbsp virgin olive oil

Directions:

Into 1 2/3 cups simmering water,
stir 2/3 cup steel-cut oats,
then cover pan.

When half the water is absorbed,
spread diced carrots on top,
then diced sweet onion.

Continue simmering without stirring
until carrots are al dente, then stir in
dried parsley, salt, garlic granules.

Turn off heat, let covered pan rest 10 min,
then stir in virgin olive oil. To serve,
spoon mixture over a cooked egg
(or serve with breakfast meat).

Rod

[Amigoo]

Rolled Apple 'n Mango

Easy rolled oats combo, especially satisfying
as breakfast dish served with milk or half & half;
include raw walnuts on the side to upscale.

Ingredients:

3/4 cup rolled oats
1 1/4 cups natural applesauce
1 1/2 tsp cinnamon
2 tbsp sugar
1/4 tsp salt
1 tbsp virgin olive oil
1 med. red apple, chopped
1 med. mango, chopped

Directions:

Pre-heat oven to 350F degrees;
lightly oil 1 1/2 quart baking dish.

Combine ingredients in the order listed,
spoon into baking dish, cover with foil
and bake 45 min. Then remove foil and
continue baking 15 min.

Rod

[Amigoo]

Re: https://www.besthealthmag.ca/article/ru ... ion-facts/

"Rutabagas are lower in carbohydrates than other starchy vegetables like potatoes or squash;
they have about half as many carbs per serving as potatoes and are a good source of fibre."

"Like other members of the brassica family, such as Brussels sprouts, cauliflower and cabbage, rutabagas contain bioactive compounds called glucosinolates. As antioxidants, glucosinolates shut down the action of carcinogens and clear out pesky free radicals that can cause damage to cells. Glucosinolates also fight inflammation in the body by setting off a cascade of activity, including activating detoxification enzymes in the liver and triggering immune functions, all of which decreases the risk of developing cancer and other chronic diseases. Some glucosinolates are even capable of limiting and preventing tumour growth."

Who knew?! Rutabagas are related to the brassicas!

See also: https://www.paveggies.org/what-are-brassicas-exactly/
"What are Brassicas, Exactly?"

"kohlrabi, brussels sprouts, cabbages, broccoli, cauliflower, romanesco, turnips, horseradish,
wasabi, bok choy, kale, collards, mustard greens, radishes, watercress, rutabaga, arugula"

Rod

[Amigoo]

Patty's Faux Sausage

A Proof of Concept with good potential!
Or use as "sausage helper" for better nutrition
(stir in cooked ground sausage before baking).

Pre-heat oven to 350F degrees;
lightly oil 8" x 8" baking dish.

Simmer 3/4 cup steel-cut oats
in 1 1/2 cups water 5 min.
(or until water absorbed);
remove pan from heat.

Combine, then stir in
(fold in onions last):
1/2 tsp sea salt
1 tbsp sesame seeds
1 tbsp fennel seeds
1 tbsp rubbed sage
1 tbsp dried cilantro
1/2 tsp garlic granules
1 tbsp virgin olive oil
1 med. sweet onion, diced

Spread mixture evenly in baking dish,
cover lightly with foil, bake 45 min.
Remove foil, continue baking 20 min.

For chili, cool after baking, then chop;
stir into heated sauce and heat as desired
(but don't "cook" to maintain texture).

Rod

[Amigoo]

Speaking of fennel ...

Re: https://www.healthline.com/nutrition/fe ... d-benefits
"10 Science-Based Benefits of Fennel and Fennel Seeds"

"Aside from its many culinary uses, fennel and its seeds offer a wide array of health benefits
and may provide antioxidant, anti-inflammatory, and antibacterial effects."

Re: https://www.healthline.com/health/fennel-tea

"Fennel tea contains antioxidants, which your body needs to fight the harmful things in your environment
that you are regularly exposed to. When you drink fennel tea, the antioxidants will attach to molecules
in your blood that are fighting oxidative damage. This lessens the load on your kidney and liver,
helps new cell production, and even reduces the signs of aging."

"simply crush the seeds and use them in a tea ball or empty tea bag,
steeping in hot water for 5 to 10 minutes."

Rod

[Sandy]

Thanks Rod,

The new recipes sound delicious. I am especially eyeing the mango and apple breakfast casserole and the Faux Sausage recipe.
Thanks too for the information regarding rutabagas and the brassica family of vegetables. I am thinking after reading that I would like to get back to my green juice and smoothies again. I'll have to see if I can dig up a blender here.

Thanks again I am headed to the store in a bit to get some fennel seed for tea and the Faux sausage recipe.

xxSandy

[Amigoo]

Chickeny Stalks & Spears

Easy stew with unexpected cold dish appeal.
(save broccoli florets for other recipes)

Ingredients:

1 1/2 cups chopped broccoli stalks
1 lg sweet onion, chopped
1 cup chopped asparagus spears
1 1/2 cups water
10oz can cream of mushroom soup
1 tbsp rice wine vinegar
3/4 tsp garlic granules
1 tsp ground ginger
1 tsp dried dill
3/4 tsp sea salt
1 1/2 cups cooked chicken

Directions:

In a large sauce pan, simmer veggies
in water to al dente (cook broccoli longer
than onions longer than asparagus).

Sprinkle on spices, then add soup;
stir briefly then spread chicken on top.
Cover pan, simmer 10 min; then stir,
carefully folding in chicken pieces.

Cover pan and slowly heat as desired.

Rod

[Amigoo]

Regarding heart health:
https://healthyeating.sfgate.com/benefi ... -3991.html

"Phytonutrients in Spanish peanuts multiply the cardiovascular benefits. One of the phytonutrients -- resveratrol -- is the same antioxidant found in grapes, blueberries and wine. In additional to functioning as an antioxidant and anti-inflammatory agent, resveratrol prevents hardening of the arteries and blood clots, according to the Linus Pauling Institute. Resveratrol also blocks or slows the growth of cancer. Other plant-based chemicals found in Spanish peanuts called phytosterols lower levels of cholesterol."

Found raw in bulk at local health food store ($4.00/lb)
Roast at 350F 30 min. in a baking dish, stirring a few times.
Lotsa calories but also lotsa fiber, especially in the skins.

Serve with fresh pineapple for better digestion.

Rod

[Sandy]

Hi Rod,
I am old enough to remember when department stores...I think it was Sears in this case... had a little food bar in the center of the store where you could buy freshly roasted peanuts. My dad had a fondness for them so we knew if we went with him to sears there would be Spanish peanuts on the way home. ( (We were far to messy to eat them in the store. )
I love peanuts and will definitely add them in moderation to my diet now that I know they are packed with such amazing health benefits.
Thank you, Rod.

xxSandy

[Amigoo]

Seedy Faux Sausage

Simmer 1 cup steel-cut oats
in 1 3/4 cups water 10 min.
(or until water absorbed).

Immediately stir in:
3/4 tsp sea salt
3/4 tsp garlic granules
1 1/2 tbsp fennel seeds
1 1/2 tbsp ground sage
1 1/2 tbsp dried cilantro
1 cup diced sweet onion
1 tbsp virgin olive oil

Turn off heat, cover pan, let rest 30 min.

Spread mixture evenly in oiled baking dish,
cover with plastic wrap, cool then refrigerate
(or bake uncovered at 350F 45 min.).

Consume cold, briefly heated,
quickly fried as patties, or baked.

Rod

[Amigoo]

More sage recipes ...

https://www.taste.com.au/quick-easy/gal ... e/OI146K1h
"16 delicious ways to cook with sage"

Rod

[Amigoo]

Re: https://www.foxnews.com/lifestyle/super ... ports-book

"For Super Bowl Sunday, Buffalo wings are -150 favorites against all other flavors,
blue cheese a heavy underdog to ranch"

With so little meat on chicken wings, sauce is the obvious lure
(and necessary to complement skin and non-meat whatever).

Re: https://recipes.sparkpeople.com/recipe- ... pe=1971885
These Dragon Wings should be popular just after the balloon incident.

Rod

[Amigoo]

Red Rabbit Slaw (Perky Paleo)

Raw cabbage like rabbits would eat
with human red slaw flavorings.
Tasty with Swiss cheese and/or
raw sunflower seeds.

Ingredients:

1/2 med. red cabbage, shredded
15oz can whole beets, chopped
+ juice from can of beets
+ 1/4 cup apple cider vinegar
+ 1/2 tsp garlic granules
+ 1 tbsp red beet powder
+ 1 tbsp caraway seeds

Directions:

Combine beets and other ingredients
except cabbage; let soak 10 min.
Stir beet mixture into cabbage,
then refrigerate several hours.

Caution: This dish stains easily

Rod

[Amigoo]

OMG! Makes you want to start baking

Re: https://www.youtube.com/watch?v=JR2hJrrXfZU
"Battle of the Ancient Grains: Spelt vs Einkorn vs Emmer vs Kamut wheat"

Re: https://www.youtube.com/watch?v=6fciEfyYyK4
"Nutritional Value of Einkorn, Emmer, Khorasan & Modern Wheat"

The differences of the ancient grains are less significant
when they're compared to Modern Wheat. Grains can also be consumed
without baking as bread, but freshly baked bread is heavenly!

Rod

[Amigoo]

Camomile Fruity Cake

Just a convenient liquid available when starting
this impromptu recipe (that became spoon bread).
Tasty, served with raw walnuts and half & half!

Ingredients:

1 cup hot camomile tea
1/2 cup light oat bran
1 tsp baking powder
1 1/2 tbsp sugar
1/2 tsp sea salt
1/3 cup egg whites
1 tbsp virgin olive oil

1 lg. red apple, diced
1 lg. mango, diced
1 tsp cinnamon
1/4 tsp nutmeg

Directions:

Lightly oil 1 1/2 quart baking dish;
pre-heat oven to 350F degrees.

In a large bowl, toss apple and mango,
then sprinkle on cinnamon and nutmeg.

In a medium bowl, soak oat bran in tea 10 min.,
then stir in baking powder, sugar, salt,
and egg whites, with olive oil last.

Spoon oat bran mixture into fruit bowl,
stir briefly, then spoon into baking dish.

Bake lightly covered with foil 35 min.;
remove foil and continue baking 20 min.

Rod

[Amigoo]

More about mango ...

Re: https://www.yummytoddlerfood.com/5-minu ... -for-baby/
"5-Minute Mango Puree"

"Serve plain or stir into yogurt, cottage cheese, oatmeal, or overnight oats."

For adults and older children, include fresh apple with the mango -
blend unpeeled organic apple pieces with the mango for more fiber.
And "stir intos" hint that raw sunflower seeds complement!

Hmmm ... stirinto sounds like a new word ...

"Who knew that popped corn is a melted cheese stirinto!"
"I'll miss the party - I've got to stirinto more work at the office."
"When roamin' online, stirinto Esperanto to learn another definition."
"The new soup base is tasty with many veggie/legume stirintos."
"That sassy model is a provocative stirinta (feminine form) -
she dissed the Camomile Fruity Cake without tasting it!"

Rod

[Amigoo]

Midnight Molé Sauce

If made at midnight, ready by daybreak.

Ingredients:

6oz can tomato paste
1 1/2 cans cool water
2 tsp apple cider vinegar
2 tbsp 100% cacao powder
1 1/2 tbsp dried cilantro
1/2 tsp garlic granules
1/2 tsp cumin powder
1/2 tsp cinnamon
1 tsp paprika
1 tsp sugar
1/2 tsp salt
1 tbsp virgin olive oil

Directions:

Combine tomato paste and water,
then stir in remaining ingredients.
Refrigerate overnight. If desired,
add water to thin sauce.

Rod

[Amigoo]

Midnight Cilantro Sauce

If made at midnight, ready by daybreak.
A cilantro-flavored substitute for ketchup
(no sugar because tomato is a fruit).

Ingredients:

6oz can tomato paste
1 1/2 cans cool water
1 tsp apple cider vinegar
1 1/2 tbsp dried cilantro
1/2 tsp garlic granules
1 1/2 tsp paprika
1/4 tsp salt
1 tbsp virgin olive oil

Directions:

Combine tomato paste and water,
then stir in remaining ingredients.
Refrigerate overnight.

Rod

[Sandy]

I'm anxious to try the new Sauce recipes, Rod. I'm gonna show them to my sisters too as I think they will interest them.
Thank you!
xxSandy

[Amigoo]

Egg McMuggin (proof of concept)

Re: https://www.walmart.com/ip/Anchor-Hocki ... t/10715156

Perfect shape for microwave poached egg!
(tested with 700W microwave)

Add 1/2 cup water to mug, heat to simmer,
carefully slide in 1 or 2 cracked eggs
(crack into measuring cup or ladle, then
carefully slide into heated water).

Microwave 30 sec., wait 15 sec.,
then 15 sec. heat/wait cycles.
Pour off water when cooked
(about 3 cycles).

If water simmers with egg,
reduce microwave power ...
or reduce cooking time.

See also (other technique, options, and caution):
https://www.foodnetwork.com/how-to/pack ... -microwave

Rod

[Sandy]

I have to try the Egg McMuggin. I'm not sure what voltage is the microwave here...but if I can get it to work it will be a great way to add eggs to my breakfast.
Thanks Rod!!!

xxSandy

[Amigoo]

Chia Berries Compote

Increases nutrition of already-nutritious wild blueberries.
Try flavoring with lemon oil and 2 tsp honey.

Stir 2 tbsp black chia seeds into 3/4 cup hot water,
cover bowl and let chia seeds soak 45 min.
Then stir mixture into thawed 15oz pkg
wild blueberries. Refrigerate.

Or substitute 3/4 cup hot apple juice.
Add another tbsp of chia seeds later
to thicken (let soak overnight).

Rod