UB Cookin'

[Amigoo]

Sandy,

The Index categories before Legumes seem correct.
I'll try to make a list of recipes that are missing and what page they're on.

This project can take its time.

Rod

[Sandy]

I still can't figure out how this happened. But we'll get it back up properly as soon as possible. I think I am going to periodically save copies of the index in the future. ... just to be on the safe side. I can't thank you enough, Rod for your help and patience.

Okay, time to get a move on.
xxSandy

[Amigoo]

Rose Hips' Chowder

Whimsical allusion to shapely Rose's medley of frozen cranberries,
diced fresh apples, and rose hips (used to make tea but also edible).
Ingredient simplicity, enticing as concocted, but also welcomes
nutritional crunchables like raw sunflower seeds or chopped almonds.

A naturally tart 'n sweet threesome (as often encountered).

Ingredients:

16oz pkg frozen cranberries
1 cup water
3 med. fresh apples, diced
1/3 cup dried rose hips, rinsed
2 tbsp fresh lemon juice

Directions:

In a medium sauce pan, rinse frozen cranberries, then simmer
in 1 cup water just until berries begin to open; stir in rose hips
and simmer another 5 min. (or until Rose's hips are softened).

Stir in diced apple and lemon juice just until mixed,
then cool and refrigerate in a covered container.

Also try with 1/2 tsp organic lemon oil.


Rod

[Amigoo]

A diabetes discovery journey ...

Re: http://naturalsociety.com/20-plus-black ... tiva-6493/
https://www.diamondherbs.co/101-black-s ... wear-tear/

Who knew?! 1. A slight pepper-flavored, crunchy seed with long-studied health benefits.

Who knew?! 2. Refrigerate these seeds in Olive Oil & Vinegar Dressing, both to soften the seeds and create a spoonable condiment (add black sesame seeds to kick it up a crunchy notch ... and herbs like oregano or rosemary to really flavor this spoonable). To speed up the softening, soak seeds first in an equal amount of warm water, then add dressing, stir, and refrigerate.

But ... LOL:
I've observed for decades that people are aging about the same rate ... despite some feasting on "wonder foods" and supplements. A balanced diet (with no excesses like overeating, heavy drinking and smoking), reasonable exercise, good hydration, and proper rest remain the better options ... apparently. The important caveat: the options preferred must maintain a good immune system ... for even cancers cells are generated frequently, but are destroyed by a good immune system.

By the way, I started excessing on popcorn after a decade of none and it seems to cause slight health improvement - I suspect its fiber is the more important benefit (and I favor a drizzle of virgin olive oil with a sprinkle of salt). However, munching excess and cooking in oil will have to stop (typical advice: 3 cups popped is max serving). Time to go shopping for a hot air popper.

This is my favorite popper style (but drizzle and sprinkle after the popcorn is in a bowl):
https://www.amazon.com/Presto-04820-Pop ... B00006IUWA


Rod

[Sandy]

Wonderful articles on black seed (Which I knew absolutely nothing about! You've got me hooked I'm off to find some. Thank you Rod!
xxSandy

[Amigoo]

Black Beans 'n Corn

A recipe title emphasizing the simplicty of this tasty "comfort food"
with few ingredients and minimal preparation. Serve as a side dish
or upscale with meat, poultry, fish, or cheese ... even plain yogurt!

Ingredients:

3 tbsp virgin olive oil
1 large onion, chopped
15oz can organic corn, drained
15oz can black beans, rinsed
3 tbsp dried parsley
1/2 tsp garlic granules
3/4 tsp salt

Directions:

Heat olive oil in a medium sauce pan, then sauté chopped onion 5 min.

Spread corn on top, sprinkle on herbs and spices, then spread on black beans.
Cover pan, reduce heat to low and warm ingredients 10 min.

Briefly stir mixture, then serve hot.

Tip: Add diced red bell pepper to the sauté for "fiesta" presentation.

Rod

[Amigoo]

Black Seed Crunch 'n Munch
(aka "Black Sand Caviar")

An unusual pepper-flavored condiment with hearty crunch.
Not a perfected recipe as much as culinary experimentation
with this black, chewy seed having long-touted nutrition.

Ingredients:

2/3 cup black seed
2/3 cup very warm water
1 cup Olive Oil & Vinegar Dressing
1 cup dried black bean flakes
1/4 cup white sesame seeds

Directions:

In a medium bowl, soak black seeds in warm water 1 hr.

Stir in remaining ingredients in the order listed,
then cover bowl and refrigerate overnight.

Serve as a condiment or stir into complementary
soups or side dishes, or spoon over salads.

What's a "long tout"? Measured by years - not inches.

Rod

[Amigoo]

A diabetes discovery journey ...
Apparent new rule of thumb:

Many foods that are processed (especially grains finely ground),
then cooked and chewed, become faster-digesting carbohydrates.
Many products in grocery stores contain such processed foods.

Even dried fruit contains concentrated natural sugar!

What to eat? Think Paleo (not in what to consume
but how it was not so processed long, long ago). The recent
Black Beans 'n Corn recipe was created with this in mind.
The canned convenience? Cooking is permitted.

What not to eat? Cookies, cakes, candy, ...
if better diabetes control is a serious goal.

Rod

[Amigoo]

Black Seed Crunch 'n Munch
(aka "Black Sand Caviar")

An intense pepper-flavored condiment with hearty chewiness.
Not a perfected recipe as much as culinary experimentation
with this black, chewy seed having long-touted nutrition.

Ingredients:

2/3 cup black seeds
1 cup very warm water
2/3 cup Olive Oil & Vinegar Dressing
1 1/3 cups dried black bean flakes
1/2 cup black sesame seeds
1 small red onion, diced
3 cloves garlic, minced
1/3 cup fresh cilantro, chopped

Directions:

In a medium bowl, soak black seeds in warm water 1 hr.

Stir in remaining ingredients in the order listed,
then cover bowl and refrigerate overnight.

Serve as a condiment or stir into complementary
soups or side dishes; or spoon over salads.

Tip: Substitute dried cilantro for fresh;
garlic granules for fresh cloves.

What's a "long tout"? Measured by years - not inches.

Rod

[Amigoo]

Paleo Barley 'n Beans

A modern version of "paleo" cooking, nutritional with hearty fiber.
Hull-less barley is not widely available but well worth the shopping
(or mail order delivery) time. The barley may be cooked longer,
but this B&B recipe emphasizes "fiber" and "chewy".

Ingredients:

1 cup hull-less barley, soaked overnight
1 1/2 cups water
1 lb can black beans*, rinsed & drained
1/2 tsp garlic granules
2 tbsp dried cilantro
3 tbsp dried chives
2/3 cup Olive Oil & Vinegar Dressing

* about 3 1/2 cups

Directions:

Sort barley, rinse in a medium sauce pan, drain well and add water
sufficient to cover by 1"; let soak overnight (or at least 5 hrs.).

Pour off soaking water, rinse well, then add 1 1/2 cups water
(water should cover barley by at least 1/4"). Bring to a soft boil,
then reduce heat and simmer 25 min.

Remove pan from heat and let cooked barley soak 30 min.

Place cooked barley in a large mixing bowl, then stir in remaining
ingredients in the order listed. Cover bowl and refrigerate overnight
(or heat desired portions in the sauce pan with 1/3 cup water).

Rod

[Sandy]

Thanks Rod!

I love Black beans!...Barley too. sounds like a great combination!
xxSandy

[Amigoo]

Sandy,

The hull-less barley was a bit too chewy for me -
I substituted brown rice* in the next batch.
(and easier than the barley preparation)

* Simmer 1 cup brown rice in 2 cups water about 35-40 min.

With brown rice, 3 tbsp virgin olive oil is another option
(substitute) for the Olive Oil & Vinegar Dressing,
making a less saucy B&B dish.

Rod

[Amigoo]

Chocolate Prune Fingers

A "What's it?" recipe, similar to brownies (add chocolate morsels if you dare).
The minimal sweetness justifies a generous drizzle of butter and/or sauce
... or dust the top with powdered sugar after baking.

Ingredients:

8oz pkg moist, dried prunes (about 20)
1 1/3 cups very hot water
1 cup light oat bran
1/3 cup 100% cocoa
2 tbsp light olive oil
1 cup diced almonds

Directions:

Place a sheet of plastic wrap on a small tray, about 10" x 12".

In a glass quart measuring cup, using hand blender, blend prunes with water
(place plastic wrap over the top, around the blender to minimize splatter).

Stir in remaining ingredients in the order listed, then spoon evenly onto tray.
Place another sheet of plastic wrap on top and press down with another tray
to about 1/2" thickness.

Refrigerate for several hours (oat bran absorbs moisture);
now pre-heat oven to 350F degrees.

Coat a baking tray with dark rye flour, then unwrap prune mixture
and gently place on baking tray. Coat the top with more rye flour,
then bake 45 min. in hot oven.

Allow to cool 5 min., then roll with a pizza cutter into "fingers", 1" x 2".

Serve warm (or allow to cool, then refrigerate in a covered container).
Excellent, drizzled with butter and maple syrup (or chocolate sauce)!

Rod

[Amigoo]

Re: Chocolate Prune Fingers - http://board.1111angels.com/viewtopic.p ... 25#p194037

Who knew?! (skip the later sauces)

Melt a 3.5oz 72% Cacao bar on the Fingers just after they're sliced.
But let the hot chocolate cool a bit before the first munch!

Rod

[Sandy]

My kingdom for a bag of Prunes right now! Sounds delightful Rod!!! ...especially since my sweet tooth has been acting up all day today...

I've added this latest recipe to the index and the ideas for changes to the recent recipes as well.
Thanks Rod!
xxSandy

Iwas just thinking... that I have brown rice... so the black bean recipe may be in order this week.

[Amigoo]

Sandy,

This has become my favorite breakfast or brunch:
The black beans & rice recipe, served with cherry tomatoes
and a scoop of Cilantro Pesto: http://board.1111angels.com/viewtopic.p ... 75#p190078
(made with garbanzo beans instead of cannellini for more texture)
... and accompanied by slices of fresh orange.

For greater freshness, I postpone olive oil in the B&B until it's served.

Who knew?!
For grand presentation, top the Prune Fingers with walnut halves
while the melted 72% cacao on top is still hot.

Rod

[Amigoo]

GT Pumpkin Soup

While "GT" was this 2017 51st SuperBowl's culinary inspiration
(aka "What to snack on before Game Time?"), the pumpkin puree
and oat bran broth base is surprisingly inspirational because
it adapts so easily to chef's choice of herbs and spices!

Ingredients:

5 cups water
1 cup light oat bran

1 large onion, chopped
2 tbsp virgin olive oil
15oz can pumpkin puree
1/2 tsp coarse black pepper
1/2 tsp orange oil (optional)
1/2 tsp garlic granules
2 tbsp dried chives
1 tsp thyme leaf
1/2 tsp cumin
1/4 tsp ginger
1 tbsp sugar
1 tsp salt

Directions:

In a medium sauce pan, carefully add oat bran to simmering water and stir
for several minutes, then cover pan, remove from heat, and let set 30 min.

In another medium sauce pan, sauté onion in olive oil; when oat bran is ready,
strain broth into sautéed onion, saving cooked oat bran for morning cereal.

Stir in remaining ingredients in the order listed; if serving immediately,
heat soup 20 min. over low temperature, stirring occasionally.

Sautéed jalapeño peppers and cooked chicken complement these flavors
... and shredded cheddar cheese will be a favored topping!


Rod

[Sandy]

Love it!!! This one is a keeper for sure! I may wait until weather's a bit cooler though. We are having another hot day... so something cool and refreshing is in order.
It's funny George and I were both saying what a breakfast rut we are in...I must get on the ball and make some of your Paleo Black Beans and Barley tomorrow (brown rice substituted for barley)

Thanks Rod!
xxSandy

[Amigoo]

Polenta Corn Chowder

A redundant recipe name (polenta is dried corn), but highlights the addition
of canned corn to provide complementary moisture and texture. While satisfying
for any meal, this Chowder has unusual breakfast appeal - even with eggs!
Who knew?! Oat bran broth is a traditional morning flavor.

Ingredients:

5 1/2 cups water
1 cup light oat bran

1 large onion, chopped
2 tbsp virgin olive oil
2/3 cup polenta (corn grits)
1/2 tsp garlic granules
2 tbsp dried parsley
2 tbsp dried chives
3/4 tsp salt
15oz can corn, drained

Directions:

In a medium sauce pan, carefully add oat bran to simmering water and stir
for several minutes, then cover pan, remove from heat, and let set 30 min.

In another medium sauce pan, sauté onion in olive oil; when oat bran is ready,
strain broth into sautéed onion, saving cooked oat bran for morning cereal.

Stir in polenta and simmer 5-10 min., stirring occasionally (5 min.
for al dente texture). Add remaining ingredients in the order listed,
then heat slowly to serving temperature, stirring occasionally.

Serve with extra olive oil (or butter) on the side.
Coarse black pepper is a popular condiment; include shredded
cheese and cherry tomatoes for morning fiestas!

Rod

[Amigoo]

A diabetes discovery journey ...

You'll want to keep a wheelbarrow full of hot air popped corn
once you discover that it's satisfying served at room temperature,
drizzled with extra virgin olive oil and sprinkled with salt.

But watch those olive oil calories and sodium - just enjoy it plain
whenever a between-meals "inspirational" munch is needed.

BTW: ("Been there! Done that!"), a pail of of plain, hot air
popped corn provides "motivational" dietary fiber.

Rod

[Sandy]

Polenta Corn chowder! What a wonderful breakfast addition!

Thanks Rod!
xxSandy

[Amigoo]

Re: Polenta Corn Chowder - http://board.1111angels.com/viewtopic.p ... 25#p194069

An easier preparation option:

Reduce the oat bran soaking water to 5 cups
and soak 2/3 cup polenta in 1 cup very hot water 15 min.

Total cooking time will be reduced.

Rod

[Amigoo]

Canned Paleo BC

Canned Black beans and canned Corn are nutritionally complemental;
a "must have" satisfying staple, especially as emergency food!
In this EZ recipe, the BC mixture can also be refrigerated next to
cooked brown rice for later Canned Paleo convenience.

Ingredients:

1 cup brown rice (try organic short grain)
2 cups water

2 tbsp virgin olive oil
2 med. sweet onions, chopped
15oz can organic corn, drained
1 lb can black beans, drained & rinsed
1/2 tsp coarse black pepper
1/2 tsp garlic granules
2 tbsp dried cilantro
1/4 cup water
3/4 tsp salt

Directions:

In a medium sauce pan, simmer rice in water 35 min., then remove from heat
and let rice absorb remaining moisture in covered pan (about 20 min.).

In another medium sauce pan, sauté onions in olive oil 5 min., then layer
remaining ingredients in the order listed. Layering allows the ingredients
to steam to desired serving temperature. When the mixture is heated,
toss gently to combine.

For convenience, serve cooked brown rice next to the BC mixture
in the same serving dish (choose one with lid for later refrigeration).

Paleo Tip:
Use dried herbs for flavoring, but fresh herbs as condiments
(to retain important nutrients, including enzymes).

Rod

[Sandy]

Thanks for this speedy recipe and tips, Rod. I'll be putting it to good use.
xxSandy

[Amigoo]

Krunchy Kodiak Kake

A chocolate krunch 'n munch (diced almonds provide krunch); not a city-style sweet Kake,
but a Kodiak Kamping power krunch! Increase the sugar for more city-style sweetness;
include semisweet chocolate chips if you're planning to outrun bear.

Ingredients:

1 xlg egg
2 xlg egg whites
1/2 cup water
1/3 cup half & half
1 cup dried black bean flakes
2 cups prepared Kodiak Pancake Mix*
2 tbsp light olive oil
1 cup diced almonds

* Premix 20 oz pkg Kodiak Protein Pancake Mix
with 1 cup Ghirardelli 100% Cacao Powder
and 1/2 cup sugar.

Directions:

Lightly oil a 10" x 10" baking dish and dust with flour; preheat oven to 375F degrees.

In a large mixing bowl, whip eggs until foamy, then whisk in water and half 'n half.

Stir in black bean flakes, then Pancake Mix, then olive oil (bean flakes moisturize first).

Gently fold in diced almonds, then spoon batter evenly into prepared baking dish
without spreading with spoon. Reduce oven to 350F degrees and bake 35-40 min.

Some ingredients may be unavailable, but substitutions are possible
... and then there's drone delivery (some day soon).

Rod