UB Cookin'

[Amigoo]

Re: https://www.dailymail.co.uk/femail/arti ... evels.html

"Why you need to boost the prebiotics in your diet NOW -
and the six foods you can eat to up your levels naturally"

"Lee's top prebiotic-rich foods for a healthy gut:
Chicory root, Jerusalem artichokes, Garlic,
Leeks, Whole oats, Root vegetables"

You'll be impressed with your "post-biotics" ...
once your prebiotics and probiotics are well-colonized.

Rod

[Amigoo]

Get Up 'n Go!

More batter for Pumpkin Muffin Logs, dense sweet bread.
Balanced nutrition for a hearty morning Get Up and Go!
(spread batter in three rows, then slice after baking)

Ingredients:

2 3/4 cups light oat bran
1 1/4 cups brown rice flour
3 tsp pumpkin pie spice
2 tsp baking powder
1 tsp salt

2 xlg eggs
1/3 cup egg whites
15oz can pumpkin puree
1/4 cup brown sugar, packed
1/3 cup half & half
3/4 cup cold water
2 tbsp virgin olive oil

1 1/3 cups dark raisins, rinsed

Directions:

Lightly oil a baking sheet and dust with flour;
pre-heat oven to 400F degrees.

In a large bowl, combine dry ingredients.

In a medium bowl, whisk eggs, then whisk in
remaining ingredients except olive oil and raisins.

Pour into dry mixture, stir vigorously to combine,
then add olive oil and stir until well mixed.
Finally, fold in rinsed raisins.

Spoon batter onto baking sheet,
reduce oven to 375F and bake 50 min.

Option: When cool, dust with powdered sugar
(or drizzle on flavored icing while hot).
Nice served with raw walnuts.

Rod

[Amigoo]

Re: Get Up 'n Go! recipe

Also serve with blood oranges, sliced into wedges
so you can bite into the pith for more nutrition.
(better serving regardless of accompaniment)

"Whatsa 'bloody orange'?" No, "blood orange" ...
but "bloody blood orange" would be precise!

Rod

[Sandy]

Thanks Rod,
Your latest recipe, "Get Up and Go" sound perfect for a great start to the day.
I look forward to making it. (Must get some rice flour..otherwise I'd be making them for breakfast tomorrow.

xxSandy

[Amigoo]

A diabetes discovery journey ...

Re: Get Up 'n Go! recipe

Breakfast is a good time for healthy carbs since diabetics usually take medicine (oral or injection)
which begins sweeping blood sugar from blood circulation when blood sugar is slowly being created
with breakfast digestion. A "cart before the horse" (temporary depletion of blood sugar) condition
seems possible and explains low energy until breakfast carbs are flowing ... IMO.

Rod

[Amigoo]

Proposed new term from the proposed "Quick Bites Nutrition Guide",
Chapter ?, The Psychology of Dieting: "D'Health Food" (pronounced "dealth or delth").

"D'Health Food" is a personal and arbitrary term referring to a food
that is perceived as Detrimental to your Health.

For example, an overweight diabetic might label chocolate cake
as his "D'Health Food", labeling psychology that causes resistance
to consuming so much of this food.

Caveat: Parental guidance recommended for children who create terms:
"Mom You know that spinach is my Number One D'Health Food!"

Rod

[Amigoo]

White Beans 'n Tomato Soup

Ingredients:

2 tbsp virgin olive oil
1 1/2 cups chopped celery
1 1/2 cups chopped sweet onions
1 1/2 cups chopped mushrooms
15oz can navy beans, drained
15oz can diced tomatoes
12oz can tomato soup
12oz can water
1/2 tsp cayenne pepper
1/2 tsp garlic granules
1/4 tsp black pepper
1/2 tsp cumin
1 tsp paprika
1 tsp basil

Directions:

In a large sauce pan, sauté celery and onions in olive oil.

When al dente, add remaining ingredients in order listed,
stirring gently to combine, then simmer 30 min.

Tips: Try other white beans like cannellini or great northern.
Include diced tomatoes' juice. Nice with shredded cheese.
Serve with chopped fresh spinach for more nutrition.

Rod

[Sandy]

Hi Rod.

I thought that your White Beans 'n Tomato Soup would be ideal for Supper tonight...but don't you know I have everything but a can of tomato soup. I'm not sure Cream of Mushroom would have the same good effect. So back to the drawing board.
Sounds to be a good recipe, anyway. Thanks.

xxSandy

[Amigoo]

It's easy to believe there's unseen culinary assistance ...
when an impromptu recipe is good with first test! Who can tell?!
I wanted to create an easy soup that was nourishing comfort food
for the days ahead when "self-quarantine" was popular mantra.

This soup is a great foundation for visiting veggies
like asparagus, brussel sprouts, green beans! It welcomes
a side of whole grain bread, cornbread, quinoa, or rice.

Also, shredded cheese or nutritional yeast, but I digress!
Headin' to the store for more of the non-perishables.

Rod

[Amigoo]

Re: https://www.cnn.com/2020/03/04/health/f ... index.html

"As an observational study, it can only show an association and we can't know for sure if it was the fish oil supplements alone
that lowered the risk of stroke, or if other changes to people's diets or lifestyle contributed."

... which makes this a fishy oil study.

Rod

[Amigoo]

Miced Apples (aka "Lemony Applesauce")

24oz jar organic applesauce (pre-chilled)
2 medium tart organic apples, minced
2 packets lemon powder (try True Lemon)

Rinse, core, slice, dice, mice (mince 'n mix)

Yum And great pre-biotic fiber

Rod

[Amigoo]

Re: https://www.dailymail.co.uk/health/arti ... shows.html

"the researchers found that those who ate more than half a tablespoon per day of olive oil had a 15 per cent lower risk
of having any kind of cardiovascular disease."

"Most experts agree olive oil - especially extra virgin - is good for you. It contains a fatty acid called oleic acid
which reduces inflammation. (but) Higher consumption of olive oil did not show an impact on stroke risk."

This article mentions both "half a tablespoon" and "half a teaspoon".
Best guess: "Half a tablespoon" is the correct reference ...
and no more per day because of the calories.

Rod

[Amigoo]

OB Corny Spooner

A colorful veggies + oat bran casserole dish,
enriched with herbs, spices, and egg whites.

Ingredients:

15oz can corn, drained
1 med. sweet onion, chopped
1 cup chopped red bell pepper
1/2 tsp garlic granules
2 tbsp dried parsley
3 tbsp dried chives
3/4 tsp salt
3 tbsp virgin olive oil
1 cup egg whites
1/2 cup light oat bran
3/4 cup shredded cheese

Directions:

Pre-heat oven to 375F degrees;
lightly oil a 2 1/2 quart baking dish.

In a large bowl, combine veggies with herbs and spices.

Stir in olive oil, then egg whites, then oat bran.

Spoon into baking dish, cover loosely with foil,
reduce oven to 350F, and bake 55 min. If desired,
sprinkle on shredded cheese while hot.

Tips: For a Spicy Spooner, substitute jalapeño peppers
for red peppers, but remove seeds and white flesh.
The cheese can also be added before baking.
Substitute nutritional yeast for cheese.
Try served with salsa.

Rod

[Amigoo]

Re: OB Corny Spooner

Cooked quinoa, cooked steel-cut oats, or oatmeal
can be substituted for the oat bran - even white beans

Rod

[Amigoo]

Who knew
I'm surprised that this wasn't more intuitive ...

If you're going to spread avocado on toast, just freeze extras uncut,
then thaw overnight in refrigerator- softer texture occurs but no browning
... and great for spreading on toast!

For guacamole, most of the mashing is done!

Rod

[Amigoo]

Bad boy

Mashed avocado (after being frozen) plus sugar, whipping cream,
and preferred flavoring begins to suggest Avocado Ice Cream
(pistachio flavoring comes to mind)

Rod

[Amigoo]

Green Peas 'n Whites

A prepare-ahead combo for convenience and nutrition!
Serve as breakfast, lunch, dinner, or a snack!
Accompany with mashed avocado on toast.

Ingredients:

16oz pkg frozen Petite Green Peas
16oz container egg whites
1/2 tsp salt
1/2 tsp garlic granules
1 med. sweet onion, chopped
baby bella mushrooms
virgin olive oil, S&P

Directions:

Place frozen peas in a large bowl and fill with water.
Cover and let thaw overnight at room temperature.

Lightly oil a large baking dish, fill with egg whites,
then steam in a double boiler about 25 min.
When cool, cover dish and refrigerate overnight.

The next day, drain thawed peas and stir in onions,
salt, and garlic granules. Spoon over egg whites
and refrigerate until used.

For each serving, spoon portion of egg/peas mixture
into microwaveable bowl, add quartered mushrooms,
cover and microwave 3 min. Drizzle on olive oil,
then sprinkle on salt & pepper as desired.

Tips: Try served with shredded cheese
and cherry tomatoes on the side.
Completely cover egg whites with peas
and mushrooms when microwaving.

Rod

[Amigoo]

A tasty substitute for avocado on toast,
especially when served with Green Peas 'n Whites:

Paprika Butter (try with flax seed bread, toasted)

Combine 7oz container Butter with Olive Oil,
3 tsp paprika, 1/2 tsp garlic granules, 1/2 tsp cayenne pepper,
and 1 tsp turmeric extract powder. Mix well, then refrigerate.

Rod

[Amigoo]

Famous Fanny's Flu Soup

"Who is Famous Fanny?"
You are! if your soup is really good.

Ingredients:

1/4 cup virgin olive oil
3 cups chopped celery
3 cups chopped carrots
3 cups chopped sweet onions
1/2 med. green cabbage, chopped
1/3 cup sliced garlic cloves
1/2 cup diced parsley tops
15oz can diced tomatoes
1 tbsp Italian Seasoning
2 tbsp dried parsley
3/4 tsp black pepper
3/4 tsp cumin
1 1/2 tsp salt
lotsa water

Directions:

In a 3 quart stew pot, sauté celery, carrots, and onions
in olive oil until al dente texture.

Add chopped cabbage, then fill with water to top of cabbage.
Bring to a vigorous simmer and cook 25 min.

Add remaining ingredients, stir well to combine,
then simmer 30 min. (45 min. for softer textures).

Tips: Keep pot filled with water (or broth); if desired,
add more olive oil when cooked; try with 1/4 cup apple cider vinegar.
Refrigerate extra, then spoon over canned beans (or cooked meat,
fish, fowl) when reheating in the microwave.

It's unknown whether Fanny had the flu and created this soup
or Fanny created this nourishing soup for friends who had the flu.
Previously, Fanny's Sweet Buns always won the Blue Ribbons.

Rod

[Amigoo]

Re: Famous Fanny's Flu Soup

Actually, this creates veggie stew more than soup,
so add more water (or broth) during final simmer
(and use two pots if necessary).

Fanny said that this soup feeds the neighborhood
... when more water is added after each serving
(soup seems better at front of serving line).

Rod

[Amigoo]

Re: Famous Fanny's Flu Soup

While more starches (potatoes, pasta, etc.) and/or meat, etc.,
can be included, clear broth is better for respiratory support.

Rod

[Amigoo]

Re: Get Up 'n Go! - viewtopic.php?f=47&t=25032&start=1575#p205724

Create a "spooner" by lightly oiling an 8" x 10" baking dish,
spread on chopped apples, add 1/2 cup water to batter to make it pour,
stir well and pour over apples, then bake uncovered.

Rod

[Amigoo]

Faux Poached Eggs (not necessarily four)

Lightly butter unheated non-stick frying pan with glass lid (or any lid),
carefully crack eggs into pan, cover pan and place on pre-heated burner.

Simmer until egg whites begin to cook, then add 2 tbsp water,
drizzled along the inside of the pan. Recover and finish cooking.

Note: New non-stick pans may not require butter.

Rod

[Amigoo]

Re: Faux Poached Eggs (not necessarily four)

OMG! Great with tri-color quinoa on the side!
Simmer 1 cup rinsed quinoa in 1 2/3 cups water, then
stir in 1 cup diced onions before cooking completes.
2 tbsp virgin olive oil + S & P is nice.

Serve with cherry tomatoes and parsley sprigs ...
and cheese if you please.

Rod

[Amigoo]

Brotchán Foltchep - Versatile, comfort food!
Re: https://www.acfchefs.org/ACFSource/Recipes/?id=268

Easily accompanied by other cooked veggies when served -
also cheese, meats, fish, whatever. "Garnish with minced parsley."

Microwaving the leeks to al dente texture first
might reduce the cooking time to 25 min.
(since rolled oats cook faster).

Rod