UB Cookin'

[Amigoo]

A diabetes discovery journey ...
Re: "a wheelbarrow full of hot air popped corn"
http://board.1111angels.com/viewtopic.p ... 25#p194070

It's now a tradition! the daily fiber contribution is so effective!
(better than the 10 fiber supplements that I've tried)

I pre-cook non-GMO popping corn and fill a LARGE stock pot,
then heat a quart of the poppings in the microwave 30 sec.
... then top with 3 tsp virgin olive oil and 1/4 tsp salt.

Simple life is best!

Rod

[Amigoo]

Edamame Foray

This simple veggie medley (originally for Ray) was discovered to have
surprising appeal even served cold (try with Olive Oil & Vinegar Dressing).

Ingredients:

12oz pkg frozen shelled edamame (soybeans)
16oz pkg peeled baby carrots
1 large onion, chopped

Directions:

Fill a large sauce pan 2/3 full of water, bring to a boil,
then stir in frozen edamame. When water resumes boiling,
cook edamame 4-5 min.

In another large sauce pan, rinse carrots, add 1 1/2 cups water,
then top with chopped onion. Steam carrots and onion about 15 min.

When edamame is cooked, rinse with cold water then add
to carrots and onions; stir gently to combine.

Serve hot or cool, then refrigerate in a covered container.

Tips: For faster cooking, thaw edamame overnight in the refrigerator.
Excellent, served with fresh herbs like cilantro or Italian parsley.

Rod

[Amigoo]

Re: Krunchy Kodiak Kake - http://board.1111angels.com/viewtopic.p ... 25#p194109

zPrune Whip (alludes to "The Prune Whip")

In a quart glass measuring cup containing 1 cup just boiled water,
soak 8oz pkg Sunsweet D'Noir Prunes and 1 cup Zante Currants 30 min.
Then whip with a hand blender (place plastic wrap on top
around blender handle to minimize splatter).

Refrigerate in a covered container; a spread somewhat similar
to dark apple butter in use, taste, and texture.

Then, add 1/2 cup zPrune Whip to the Kodiak Kake batter
for flavor depth, sweetness, and moisture.

Rod, zMaestro of zKitchen Mess

[Sandy]

Thank you, "zMaestro of zKitchen Mess" for your latest culinary masterpieces.
I have entered them into the UB Cooking Index. You may have noticed that I changed the heading of your "pop corn" post and placed it on the Index too under the heading, " Kitchen Tips".
Now I'm off to pop me a wheel barrel full of pop corn for later.
xxSandy

[Amigoo]

A diabetes discovery journey ...

Re: zPrune Whip - http://board.1111angels.com/viewtopic.p ... 50#p194115
Re: Krunchy Kodiak Kake - http://board.1111angels.com/viewtopic.p ... 25#p194109

While reflecting on the 1/2 cup of sugar added to the Kodiak Mix,
"Something's wrong with this picture!" came to mind.

Today's Kodiak Kake is without added sugar but with 1/2 cup of zPrune Whip:
chocolate bread before chocolate became associated with lotsa sugar and fat
... and this version could include chocolate chips if you hafta.

Tips: The Kake bakes just as well as muffin tops on a cookie sheet;
1 1/3 cups cocoa powder per pkg gives better chocolate flavor.

Rod

[Amigoo]

A diabetes discovery journey ...
Re: "a wheelbarrow full of hot air popped corn"

It didn't take long for a conservative dose of healthy fiber
to become a not-so-diabetes-friendly "muchin' pail"
(mutliple daily servings, all with olive oil and salt)

Since the daily fiber is still important, the house rule
is now "one serving with infrequent oil & salt".

Rod

[Sandy]

I hear you! I did the same thing yesterday! Strict limits are imposed today. Give my tummy "an inch and it will take a mile."
xxSandy

[Amigoo]

Sandy,

I hear you! I did the same thing yesterday!

Not to be outdone by you, I did the same thing again ...
and with other snackin' stuff ... all at bedtime!

This morning's fasting blood sugar was 30 points higher (mg/dl);
not so high considering what I ate but an effective lesson:
Rationalized (for any reason) BIG snack days are gone.

Rod

[Amigoo]

A diabetes discovery journey ...
(a Pop's Rite Theory regarding the late night snack)

Taking two large daily doses of oral medication causes mild sleepiness and brain fog for several hours after the medication, especially at breakfast. Since this effect is noticeable even before breakast (just before the morning dose), I suspect that the medication is not balanced by residual carbohydrates from the before-bedtime-fast meal.

With the effect less noticeable this morning after the large bedtime snack, I theorize that a conservative bedtime snack of hot air (only) popped corn is just the type of carbohydrate to balance the still-acting medicine, without causing a higher fasting blood sugar in the morning. Of course, a suppertime of 8:00 or 9:00 pm (when the second dose is taken) would push its effect into the morning period.

Nevertheless, when Pop's Rite, the fog lifts and the ship sails ... perhaps.

Rod

[Amigoo]

Chocolate Chia (enhancement of the zPrune Whip recipe)
What is it? A fruit spread? pudding? condiment?
Dunno! But great with whipped cream!

Ingredients:

1 1/3 cups very hot water
8oz pkg Sunsweet D'Noir Prunes
1 cup Zante Currants
1/3 cup black chia seeds
1/3 cup 100% cacao powder

Directions:

Microwave water in a quart glass measuring cup (or preheat with hot tap water,
then add boiling water). Add dried prunes and currants, then soak 30 min.

Whip with a hand blender (place plastic wrap on top around blender handle
to minimize splatter), then stir in chia seeds, then cocoa powder.

Refrigerate in a covered container; a spread somewhat similar
to dark apple butter in use, taste, and texture.

Tip: Chia seeds are not kitchen plumbing friendly (at least,
not until they're completely soaked in water).

Rod

[Amigoo]

Steamed Fish

Who knows?! why it took decades to solve a problem with frozen fish:
oven cooking and pan frying causes lotsa moisture, and thawing first is so inconvenient
and time-consuming! The solution? Steam the frozen fish just above simmering water
(on a grate or in a metal colander) in a pan with lid.

How long to steam? About as long as a Finnish sauna (but don't steam the fish there -
you'll smell like fish for an entire Finnish winter!)

Seriously, steam it about 30-40 min., depending on portion size. "Who can tell?"
You could learn to time your own steamin' to be completed when the frozen fish
has been steamed to perfection. Caution: Steamed fish should not accompany
you for a quick dip in the chilly lake after the sauna.

BTW: Today's fish had been frozen six months, so nothing was assumed about its
culinary appeal. However, an extra 10 min. of steamin' after a sprinkling with
garlic granules and dried dill weed produced a very tasty serving!

Rod

[Sandy]

Thanks Rod!
There's a perfect idea for tonight's supper! I have a pan and grate that should do the job... and too, there be fish in my freezer, though, thankfully not quite so old as yours.
I'll still borrow the garlic and dried dill weed bit all the same.
xxSandy

[Amigoo]

Re: zPrune Whip - http://board.1111angels.com/viewtopic.p ... 50#p194115

Ciao! Chia (both "hello" and "goodbye") ...
for chocolate is the return focus for this new zPrune recipe,
creating an excellent, flavor-balanced spread (or whatever).

In a quart glass measuring cup containing 1 1/3 cups just boiled water,
soak an 8oz pkg Sunsweet D'Noir Prunes and 1 cup Zante Currants 30 min.
Then whip with a hand blender (place plastic wrap on top around blender
handle to minimize splatter). Finally, stir in 1/2 cup 100% cacao powder.

Refrigerate in a covered container; a spread somewhat similar
to dark apple butter in use, taste, and texture.

ZPrune Whip is still good with chia seeds,
but maintain the base for culinary flexibility.

Rod

[Amigoo]

Re: Steamed Fish (live and learn)

Despite the 6-month aging of the frozen Alaskan salmon, the much fresher Alaskan Cod was not so appealing. A clue should have been that the Cod was actually imported from far across the Pacific, which might explain the added pyrophosphate (this and abundant moisture may have been the cause of over-the-pan foaming even when steaming the fish above water).

All of this Cod went to the trash Cuz I be steamin' ... while scrubbin' the cooktop, pan, colander, and floor.

The lesson? Buy fresh fish (or packaged fresh fish) and freeze it yourself ...
or at least make no culinary assumptions until a batch has been tested.

Rod

[Amigoo]

Re: Steamed Fish (live and learn)
Today's frozen fish* from Walmart makes the Top Choice List!

Admittedly, this fish (without added p_phosphates) also foamed, but the steamed result was well worth the pan monitoring! Since steaming (directly from the freezer) is not one of the suggested preparation methods, you become a culinary pioneer. But this halibut steamed well!

For variety, I'll keep this steamed halibut drenched in Olive Oil & Vinegar Dressing
to be served cold, sometimes with salads or paleo-style meals.

* Wild Caught Alaska Halibut (product of USA, from Alaska Seafood Marketing)

Rod

[Amigoo]

Oat Bran Cornstyle

An easy blend of oat bran, sweet onion, and canned corn,
creating a "comfort food" dish, satisfying for any meal.

Ingredients:

4 cups water
1 cup coarse oat bran
1 lg sweet onion, diced
15oz can organic corn, drained
1/2 tsp coarse black pepper
1/4 tsp garlic granules
1 tbsp dried parsley
3/4 tsp salt

Directions:

In a large sauce pan, heat water to simmering, slowly stir in oat bran
and cook 5 min., stirring occasionally.

Fold in diced onion, cover pan, remove from heat and let oat bran soak 10. min.,
stirring a few times (onion cooks to al dente texture).

Stir in remaining ingredients and let rest 10 min. in covered pan.

Serve with butter or virgin olive oil (even shredded cheddar).
Breakfast meats have complementary flavor!

Tips: Pre-heat diced onion in microwave to cook more.
This dish tolerates slow warming on a buffet table.
Reduce water to 3 2/3 cups for thicker mixture.

Rod

[Amigoo]

Re: Steamed Fish (live and learn)

Voilá! Steam the fish in a pan that's inside the steaming pan.
Drippings stay out of the steaming water with no foaming!
If too much liquid with the fish, ladle it out a few times.

Two frozen servings of halibut steamed in 30 min., then cooled
and later drenched in Olive OIl & Vinegar Dressing mixed with
1/2 tsp garlic granules and 2 tbsp dried dill weed.
(to be consumed after refrigeration)

Rod

[Amigoo]

Black Bean Dip

Versatile base for a bean dip as well as soup or whatever; add moisture
(water, broth, salad dressing, ...) as desired. The mild flavors of this base
permit its use as a bean dip but also give the home chef opportunity to
enliven it with herbs, spices, and dippin' stuff.

Ingredients:

15oz can black beans
1/2 cup very hot water
1 cup dried black bean flakes
1 tbsp dried flat leaf parsley
2 tbsp virgin olive oil
1 tsp garlic granules

Directions:

Mash canned beans (including liquid) in a glass quart measuring cup,
then add black bean flakes and stir in very hot water.

Add remaining ingredients and stir vigorously to combine.
Refrigerate in a covered container until used.

Tips: Black bean flakes enhance the flavor and texture of canned beans.
Dried cilantro is a good substitute for parsley (or try dried chives).

Rod

[Sandy]

I love black beans, Rod! Thank you! It sounds as simple as simple can be.
xxSandy

[Sandy]

Hi Rod,
I want to tell you that I made your Chocolate Chia recipe last night and it was delicious. http://board.1111angels.com/viewtopic.p ... 50#p194133 Even my toughest critic enjoyed it.
Because it was an evening snack we tried to put limitations on our consumption but I must admit I could have easily devoured more.

So thank you from the two of us for providing this tasty healthy snack option.
xxSandy

[Amigoo]

Re: Sprouted Lentils - http://board.1111angels.com/viewtopic.p ... 32#p189783
(try sprouted green lentils)

After months of trying to incorporate raw sprouted lentils in my diet, I finally gave up -
a bit too raw, even with 1/4" sprouts. But I discovered that these same sprouted lentils
are great when baked, then served on a plate. In other words, they're an ideal base
for a slow-bake casserole* and adapt so easily to the home chef's creativity!

* About 1 Hr 20 min. at 325F degrees, covered loosely with foil.
Try chopped veggies and enough sauce to keep lentils moist.
Of course, adding them to soups and stews is Plan A.

Rod

[Amigoo]

Re: Chocolate Chia - http://board.1111angels.com/viewtopic.p ... 50#p194133

For intense chocolate flavor ...
into the completed Chocolate Chia, stir 1/2 cup of a diced
86% cacao chocolate bar (or 100% cacao baking chocolate).
Top with whipped cream for intense flavor/color contrast.

This might be good filling for Chocolate Chia Pie.

Note: 86-100% cacao chocolate has less saturated fat and sugar.

Rod

[Amigoo]

Almond Muffin Top Bread

A healthy recipe for oat bran almond muffins that works well
as muffin tops ... or a more practical "muffin top bread".

Ingredients:

1 2/3 cups light oat bran
1 1/4 cups spelt flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 cup sugar
1/2 tsp salt

3 xlg egg whites
2/3 cup applesauce
1/3 cup half & half
2 tbsp light olive oil
1 tsp organic almond oil
1 1/3 cups sliced almonds
Bread flour for cookie sheet

Directions:

- Pre-heat oven to 375 degrees.
- Combine dry ingredients in a large mixing bowl, then make a well.
- In a 2-cup glass measuring cup (or med. bowl), whisk egg whites until foamy, then add remaining ingredients except almonds and whisk to combine.
- Pour liquid mixture into flour mixture, stir just until combined, then fold in sliced almonds; let mixture rest 5 min. (oat bran absorbs moisture).
- Drop spoonsful of batter evenly onto floured cookie sheet, then reduce oven to 350 degrees and bake 35-40 min.
- Let muffin tops cool 5 min., then separate from cookie sheet with a spatula.

Tip: Skip the muffin tops and randomly drop spoonsful of batter
onto the cookie sheet and call it "muffin top bread".

Rod

[Amigoo]

A diabetes discovery journey ...

Unexpectedly, the Almond Muffin Tops recipe was the perfect food to confirm a "golden rule" of diabetes: any food that quickly converts to blood sugar can be a problem, depending on how your body compensates with its own insulin. For me (a Type II, oral medication), two of these Tops were sufficient to cause a 50 point (mg/dl) increase in blood sugar within 2 hrs. Analysis: medication will eventually lower blood sugar but not as fast as it was being created by the carbohydrates.

And this hints that quick breads (made with significant portion of grain-based flour) may be more problematic than yeasted/kneaded breads (carbohydrates in quick breads are not so well-integrated with other ingredients). I had assumed that the eggs would be sufficient protein to slow down this conversion, but apparently not (at least, for the portion of eggs per muffin top).

Rod ... ... (monitoring grain-based flour)

[Sandy]

Here's a great recipe if you are counting carbs. It has quickly become a favorite around here.
Sometimes I alter the recipe if I am using a rather large head of cauliflower (adding one or two more eggs, more cheese etc...)

LOW CARB CAULIFLOWER BREADSTICKS


Recipe comes from:
Author: Life Tastes Good
http://realhousemoms.com/low-carb-cauli ... eadsticks/

Serves: 4-6 Servings

INGREDIENTS
1 head raw cauliflower, riced
1/2 cup shredded Mozzarella Cheese
1/2 cup shaved Parmesan Cheese
1 large egg
1/2 tablespoon freshly minced garlic
1/2 tablespoon freshly chopped basil
1/2 tablespoon freshly chopped Italian flat-leaf parsley
1 teaspoon salt
1/2 teaspoon ground black pepper
3/4 cup shredded Mozzarella Cheese

INSTRUCTIONS
Preheat oven to 425°F and line a baking sheet with parchment paper or a silicone baking mat.
To rice the cauliflower I cored it and broke it into florets. Then I placed it in the bowl of my food processor and pulsed until it was the texture of rice.
In a large bowl, mix the riced cauliflower, 1/2 cup shredded Mozzarella cheese, 1/2 cup Parmesan cheese, 1 egg, 1/2 tablespoon fresh garlic, 1/2 tablespoon fresh basil, 1/2 tablespoon fresh parsley, 1 teaspoon salt, and 1/2 teaspoon black pepper until combined and holds together. Place the mixture onto the lined baking sheet and spread out into a rectangle about 9x7" and 1/4" thick.
Bake in the preheated oven for 10-12 minutes. Remove from oven and top with 3/4 cup shredded Mozzarella cheese and return to oven to continue baking until the cheese is melted and starting to brown. Cool about 10 minutes and cut into 'breadsticks'. Garnish with fresh herbs and Parmesan cheese. Serve with your favorite Red Sauce and enjoy!

NOTES
Approx. 4 carbs per serving