UB Cookin'

[Amigoo]

Gourmet Beans 'n Greens
(cornbread mix mentioned for ingredients reference)

Comfort food despite its recipe name,
ease of preparation, and presentation;
could easily become a frequent meal!

Ingredients (3 separate combos):

Large head of broccoli, prepared
Large sweet onion, chopped

15oz can pinto beans + liquid
1 med. sweet onion, diced
1/2 tsp garlic granules
1 1/2 tbsp dried cilantro

1 1/2 6oz pkgs Martha White Mexican Cornbread
1 xlg egg + 1/4 cup egg whites, beaten
2/3 cup milk
1 tbsp virgin olive oil
15oz can non-GMO corn, drained

Directions:

(prepare ahead, store in refrigerator)
Broccoli tops cut into small pieces
and mixed with chopped onion.

Lightly oil 8" x 8" baking dish;
pre-heat oven to 375F degrees.

Combine beans + liquid with onion,
garlic granules, and cilantro;
spoon evenly into baking dish.

Combine cornbread mix with milk, eggs,
olive oil, and corn. Spoon onto top
of bean mixture and bake 45 min.

To serve, microwave broccoli combo
to desired texture and spoon over
just cooked beany cornbread; serve
with preferred cheese (optional).

Rod

[Amigoo]

Apple Pie Cake

Is it a pie? Is it a cake?
Is it a breakfast? Or for a date?
Is it all gone?! Sorry, you're late.

Ingredients:

3 med. tart red apples, chopped
1 1/4 cups natural applesauce
1/2 cup light oat bran
1/4 packed cup brown sugar
1/4 rounded tsp nutmeg
1 tsp cinnamon
1/4 tsp salt
1 xlg egg + 1/3 cup egg whites, whipped
2 tbsp virgin olive oil

Directions:

Lightly oil 8" x 10" baking dish;
pre-heat oven to 375F degrees.

Combine apples, applesauce, and oat bran;
spread on brown sugar; sprinkle on spices
and stir briefly, then stir in whipped eggs,
then olive oil.

Spread mixture in baking dish; bake 55 min.

Rod

[Sandy]

Thank you, Rod, for the latest information and recipes.

I must say that I love Collard greens and just about any greens to be honest. It is nice to know that I am doing my body good by eating them.

xxSandy

[Amigoo]

Re: https://www.dailymail.co.uk/health/arti ... rinks.html
" 'Game-changer' weight-loss drug is making people repulsed by their favorite food and drinks"

"Experts (claim) these taste distortions occur because the drug alters the brain's ability to tell what is going into a person's mouth - causing a taste disorder called dysgeusia. The condition causes certain food and drink to seem sweet, sour, bitter, or metallic."

Must be true, this brain-altering feature! My mother insisted that her young children take a certain magnesia laxative product once a month mixed in chocolate milk. Thereafter, I didn't like chocolate milk for 20 years! ... and never returned to the earlier fondness of this sweet drink.
Interestingly, 100% cacao (no sweetener) seems more appealing in these recent decades.

Rod

[Amigoo]

Road Bites "Did you ever eat a road?"*
Especially nourishing for Road Warriors.
Be prepared for Road Bite Cacaophony
and make more batches

(cacao brand mentioned for ingredients reference:
100% cacao and nothing else)

* Borrowed from Euell Gibbons'
"Did you ever eat a pine tree?"
and refers to asphalt paving.

In a medium heat-proof bowl,
melt two 4oz bars Mill City Unsweetened Cacao,
then stir in 1 1/3 cups OB Cacao Grit:

Combine 1 cup light oat bran,
1/3 cup unsweetened desiccated coconut,
1/4 rounded cup 100% cacao powder,
and 2/3 cup raw sunflower seeds.

Spread mixture on tray topped with plastic wrap,
cover with another sheet of plastic wrap,
then refrigerate until solid.

Break into Road Bites; keep refrigerated.
Serve with wedges of fresh orange
or complementary fresh fruit.

Speaking of cacaophony ...

Gritty Road Bites pair well with prunes
but alternate days if you're a gobbler ...
until you see how things go.


Rod

[Amigoo]

Mixed Veggie Stoup

Chunky, tomato stew/soup with attitude!

Ingredients:

12oz pkg frozen mixed veggies
1 cup water
1 med. sweet onion, diced
10oz can tomato soup
1 cup mild salsa
1 tsp paprika
1/2 tsp garlic granules
1 1/2 tbsp dried cilantro

Directions:

In a med. sauce pan, simmer frozen veggies
in water until al dente, spread on onion
and continue cooking 5 minutes.

Stir in remaining ingredients; simmer 5 min.

Serve with a dash of cayenne pepper sauce;
even include cooked chicken or whatever.

Rod

[Amigoo]

Re: Ricotta Rendezvous
viewtopic.php?f=47&t=25032&p=217127#p217127

Paleo Pea Salad is super healthy upscale!

Rod

[Sandy]

Good Morning Rod!

Thanks for the new recipes and the yummy recipe reminder.

xxSandy

[Amigoo]

Lite Pumpkin Spooner

Not pumpkin pie filling - not pumpkin bread!
Kinda lika pumpkin hot cereal. Yum!

Ingredients:

1/3 cup light oat bran
1/2 cup hot water
15oz can pumpkin puree
1/4 cup brown sugar
1 tsp pumpkin pie spice
1/4 tsp salt
1 xlg egg + 1/3 cup egg whites, whipped
2/3 cup milk (or half & half + water)
1 tbsp virgin olive oil

Directions:

Lightly oil 8" x 8" baking dish;
pre-heat oven to 350F degrees.

Stir oat bran into hot water;
mix with remaining ingredients
in the order listed.

Spoon into baking dish; bake 55 min.

Rod

[Amigoo]

Sesame Lupin Flatbread
(flatten more for crackers)

Ingredients:

1 cup lupin flour
1 cup light oat bran
2 tbsp dried parsley
3/4 tsp garlic granules
1 tsp baking powder
3/4 tsp salt
2 tsp sugar
1 1/4 cups warm bone broth
1/3 cup egg whites
2 tbsp virgin olive oil
2/3 cup sesame seeds

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 375F degrees.

In a mixing bowl, combine dry ingredients,
stir in warm liquid, then egg whites,
then olive oil, then sesame seeds.

Spoon mixture onto baking sheet,
cover with plastic wrap and press flat.
Remove wrap, score into preferred pieces
and bake 45 min.

See also: https://familyandglamour.com/lupin-flou ... uten-free/
"Lupin Flour Recipes: Everything You Need To Know" (note allergy info)

Rod

[Amigoo]

Southwestern Cornbread Casserole

Comfort food with nutritional attitude!
Also try with diced jalapeño peppers.

Ingredients:

10oz pkg frozen non-GMO corn
1 1/2 cups water
1/3 cup quick-cooking steel-cut oats

6oz pkg Mexican Style Cornbread Mix
1 1/2 tbsp dried cilantro
1/2 tsp garlic granules
2 xlg eggs + 1/3 cup egg whites, whipped
2 tbsp virgin olive oil

1 med. red bell pepper, diced
1 xlg sweet onion, chopped
1 cup shredded cheddar cheese

Directions:

Lightly oil 8" x 8" baking dish;
pre-heat oven to 375F degrees.

In a med. sauce pan, add corn and water,
sprinkle on steel-cut oats; cover pan
and simmer 10 min.

Turn off heat and stir in dry ingredients,
then whipped eggs, then olive oil. Fold in
remaining ingredients, spoon into baking dish.

Lightly cover dish with foil and bake 45 min.,
then reduce heat to 350F, remove foil,
and continue baking 20 min.

Rod

[Amigoo]

Whipped 'n Creamy

For times when whipped cream is too desserty.
Makes a good chip dip with preferred herbs/spices.

Dissolve 2 tbsp sugar in 1/3 cup warmed half & half;
whip with two 8oz containers whipped cream cheese.
Refrigerate until used (itsa spooner 'n dipper)

Try with 100% cacao powder (3 tsp per cup) ...
Tasty on toasted raisin bread, bagels, and crackers!

Try sour cream substitute upscaled ...
Reduce sugar to 1 tbsp, combine half of mixture
with 2 tbsp dried parsley, 2 tbsp dried chives,
1/2 rounded tsp garlic granules, 1/2 tsp salt.

Very tasty with Sesame Lupin Flatbread:
viewtopic.php?f=47&t=25032&p=217468#p217468

Rod

[Sandy]

Hi Rod,

The Whipped n' Creamy is another must try recipe on my list.
Thank you!

xxSandy

[Amigoo]

Re: https://www.walmart.com/ip/True-Lemon-50ct/360311298

Who knew Freshly cut pineapple, briefly soaked in a cup of cold water
with 2-3 packets of this True Lemon, have less refrigerated browning ...
and the mild lemon flavor is complementary!

Somehow, these packets work better than fresh lemon juice.

Rod

[Amigoo]

NRS Veggie Bowl

A super quick 'n easy nutritious meal
that is not culinary rocket science.
Even satisfying served cold!

Ingredients:

1 1/4 cups simmering water
3 cups frozen mixed veggies
1/3 rounded cup strained oat bran*
1/2 tsp garlic granules
1 1/2 tbsp dried parsley
1 1/2 tbsp sesame seeds (optional)
1/2 tsp salt
1 tbsp virgin olive oil

* Strain dry oat bran to remove small particles
(save to thicken soups, stews, and sauces),
giving better fiber to the Veggie Bowl.

Directions:

Simmer frozen veggies in water 5-7 min.,
then stir in remaining ingredients,
olive oil last; let rest 5 min.

To upscale, serve with boiled egg
(or cooked egg whites) and/or
preferred shredded cheese.

Rod

[Sandy]

Thanks Rod,

That seems a great dish after all the over eating of the Thanksgiving holiday.

xxSandy


Sandy, This has suddenly become a breakfast staple (good for other meals)
because most grain carbs easily raise blood sugar. This upscaled combo
complements protein, fat, carbs/fiber (advised by nutritionists).

Rod

[Amigoo]

Pumpkin Lupin Hummus
aka "What else to do with lupin flour"

A more refreshing, veggie-oriented flavor and texture,
distanced from culinary ambience of traditional hummus.

Ingredients:

15oz can pumpkin puree
1/3 rounded cup lupin flour
2 tbsp apple cider vinegar
2/3 cup veggie broth
2 tbsp dried cilantro
1/2 tsp garlic granules
1/2 tbsp paprika
1 cup chunky mild salsa

Directions:

Combine, then refrigerate.


See also: https://thelupinco.com.au/frequently-asked-questions/

"our Lupin Flakes are safe to eat raw should you wish to consume them in this way.
It is very much a matter of your own taste and personal preference!

Australian Lupins have very low levels of the 'anti-nutrients' typically found in other legumes (e.g. soy and beans)
which do require a soaking and cooking process. You don’t need to cook Lupin Flakes to make the protein
or any other nutrients bio available and there is no loss of nutrients on moderate heating."


Rod

[Amigoo]

Try a Green Banana Noggin'

Pour eggnog over diced green banana (resistant starch raises blood sugar less),
then sprinkle on nutmeg. You soon be joggin' to the store for more!

See also: https://bebodywise.com/blog/green-banana/
"Green Banana: Benefits, Calories, Side Effects & More"

"The glycemic index of green bananas is somewhere between 30 and 50.
Food items with a glycemic index of less than 55 get digested and metabolized slowly.
This way, they curb sudden surges in blood sugar levels. Plus, green bananas contain
vitamin B6 that helps control glucose, especially in people with type-2 diabetes."

Tips: Don't guzzle the eggnog unless you really be joggin'.
Add unflavored milk or protein powder to thicken ... or upscale
and combine 1 cup nonfat plain yogurt with 2 cups eggnog.

Rod

[Sandy]

Sounds great, Rod...these green bananas. I adore eggnog which is plentiful this time of year so this could be a match made in heaven. Though, I think I may have made a mistake when I put it into the index. For some reason I was picturing the diced green bananas a little bigger with just enough eggnog to make it sort of a fruity side dish. However now I am picturing them tiny... Should I put Green Banana Noggin' under beverage in the index?

I am dying to try this. My daughter and I were just talking about the difficulty consuming green banana. (taste-wise) But it sounds the benefits are many, especially if you are diabetic.
Thank you.

xxSandy


"Fruity Side Dish" is best!

"Noggin' " is a fun word (with weak association with "eggnog")
and can refer to a culinary action ("I'll be noggin' today") ...
but specifically with green bananas.

Rod

Thanks Rod! I had it under casseroles. (Haven't a clue why I put it there. ) I moved it to misc..
Seemed the best fit.

xxSandy

[Amigoo]

Sunny Cacaophony

Combine 4oz melted bar 100% cacao baking chocolate
with 2 cups raw sunflower seeds, then spread on tray
covered with plastic wrap. Cover with plastic wrap
and press flat, then refrigerate; cut into mini bites.

Definitely not candy (but tasty with dried prunes)

Rod

[Amigoo]

Pumpkin Barley Chewster

A pumpkin pie "filling" with serious fiber;
a mildly sweet side dish or for breakfast.
Save cooking water for a barley drink.

Ingredients:

1 cup hulled barley, rinsed
3 qts simmering water

15oz can pumpkin puree
2 xlg eggs + 1/3 cup egg whites, whipped
2/3 cup half & half
1 tsp pumpkin pie spice
1/4 cup brown sugar
1/4 tsp salt
1 tbsp virgin olive oil

Directions:

Simmer barley in water 1 hour,
stirring occasionally.

Lightly oil a 2 qt baking dish;
pre-heat oven to 375F degrees.

When barley is cooked, pour off water
and stir in remaining ingredients,
olive oil last.

Spoon into baking dish, reduce oven to 350F
and bake 40 min., then reduce oven to 325F
and continue baking 10 min.


Culinary logic (and creates chewy barley) ...

If barley water is nutritious, then don't have leftover barley water
Rinse, then simmer 15 min. 1 cup hulled barley in 2 cups water.
Turn off heat and leave pan covered 30 min., stirring once
after 15 min. (and don't stir barley while cooking).


Rod

[Amigoo]

Savory Pumpkin Tops (makes 9 tops)

Pumpkin muffin tops, moist and savory.

Ingredients:

1 cup pumpkin puree
3/4 cup veggie broth
1/3 cup lupin flour
1 cup light oat bran
1 xlg egg + 1/3 cup egg whites, whipped
1 1/2 tbsp dried parsley
3/4 tsp baking powder
1/2 tsp salt
2 tsp sugar
1 tbsp virgin olive oil

Directions:

Place parchment paper on baking sheet;
pre-heat oven to 375F degrees.

In a mixing bowl, combine ingredients
as listed, stir in olive oil last.

Spoon mixture onto baking sheet,
and bake 45 min.

Rod

[Amigoo]

Southwestern Tabouli

Barley with Southwestern Paleo ambience.

Ingredients:

2 cups cooked barley*
16oz jar chunky mild salsa
1/4 cup water (and rinse jar)
2 bunches scallions, diced
1 small sweet onion, diced
1 med. zucchini, diced
3/4 tsp garlic granules
1 1/2 tbsp dried cilantro
1/4 tsp cayenne pepper
1 tsp paprika

Directions:

Mix, then refrigerate.
Serve with Olé

* Try this cooking method for chewy barley ...
Rinse, then simmer 15 min. 1 cup hulled barley in 2 cups water.
Turn off heat and leave pan covered 30 min., stirring once
after 15 min. (and don't stir barley while cooking).

Rod

[Amigoo]

Sesamunchie

A seriously seedy condimunchie.

Combine 1 cup tahini
3/4 cup brown sesame seeds
3/4 cup raw pumpkin seeds
1 tbsp raw honey, pinch of salt
2 tsp red beet powder (optional)

Proportions may vary according to
day of week, time of month (moon),
supplies surprise, or whatever.

Rod

[Amigoo]

Chilly Cacaophony
(aka "how to rationalize ice cream")

Marble vanilla ice cream (or frozen yogurt) with 100% cacao powder,
then freeze for several hours (powder absorbs moisture). After all,
100% cacao powder is low carb, super nutrition (they say).

Serve with raw walnuts or sliced almonds to upscale.
Top with a dollop(s) for Crazy Cacaophony.

Rod