UB Cookin'

[Amigoo]

Re: https://www.youtube.com/watch?v=BGwb8_hbzUM
"The 7 Healthiest Foods You Should Eat"

Low-fat, lean protein is not so healthy!
However, Dr. Berg refers to a Keto Diet,
hinting that's his bias in this lecture.

The fault in our stars (re: typical nutrition advice):

Most "Best" and "Worst" lists ignore that a well-balanced diet
is probably more important than one limited to specific foods,
and seasonal foods help support more variety.

A recurring theme in professional diabetes advice is that
carbs are best consumed in proper balance with protein and fat

Rod

[Amigoo]

Faux Fro Cabbage

Not fermented (vinegar is), not frozen (but was)
and not pickled (but is similar), so whatsit

Slice thin medium head red cabbage, rinse in salted water,
stir into 1 cup raw apple cider vinegar, layer into bowl
sprinkled with caraway seeds between the layers
(save vinegar or just discard).

Freeze overnight (softens cabbage); thaw in refrigerator,
then stir in 15oz can whole beets, chopped, beet juice
and 1/2 cup apple cider vinegar.

Serve as chilly pickled whatsit.

Rod

[Amigoo]

More about cabbage ...

Re: https://www.livestrong.com/article/1372 ... nutrition/
"Superfood Spotlight: Red Cabbage"

Re: https://www.livestrong.com/recipes/basic-kimchi/
"Basic Kimchi" (lotsa salt but is then rinsed off)

Rod

[Amigoo]

Sesame Seedy PB

A PB with nutritional attitude!

Pour oil off 16oz jar 100% Peanuts Butter, stir in virgin olive;
when well mixed, stir in 1/2 cup hulled sesame seeds.

Select jar with most oil at top (indicates separation of peanut oil).
Add enough olive oil before the seeds so PB flows easily from spoon
for easier spreading (and to help limit calories ... if desired).

Rod

[Amigoo]

OB Chia Flatbread

Currants and/or 100% cacao powder
should complement these ingredients,
especially with more sugar.

Ingredients:

3/4 cup hot water
2 tbsp dark chia seeds
2/3 cup light oat bran
1/2 tsp salt
2 tsp sugar
1 tbsp olive oil

Directions:

Pre-heat oven to 400F degrees;
place parchment paper on cookie sheet.

Stir ingredients into hot water,
olive oil last.

Spoon batter onto parchment paper,
top with another sheet of paper
and press flat to 3/8".

Remove the top sheet of paper,
reduce oven to 375F, bake 20 min.
Turn flatbread over, remove paper
and bake 15 min.

Use 2 cookie sheets for easier flip,
one sheet upside down on the other.
For crispy, flip again and bake.

Rod

[Amigoo]

OBC Chia Flatbread

Chocolate flatbread cookie pizza.

Ingredients:

1 1/4 cups hot water
3 tbsp dark chia seeds
3/4 cup light oat bran
3 tbsp 100% cacao powder
1/2 tsp salt
1 tbsp sugar
1 tbsp olive oil
1/3 rounded cup sunflower seeds

Directions:

Pre-heat oven to 400F degrees;
place parchment paper on cookie sheet.

Stir ingredients into hot water
with olive oil then seeds last.

Spoon batter onto parchment paper,
top with another sheet of paper
and press flat to 3/8".

Remove the top sheet of paper,
reduce oven to 375F, bake 20 min.
Turn flatbread over, remove paper
and bake 15 min.

Use 2 cookie sheets for easier flip,
one sheet upside down on the other.
For crispy, flip again and bake.


Rose Berry Sauce

Combine 2 cups chilled unsweetened applesauce,
1 tsp red beet powder, 3/4 cup dried cranberries,
contents of 2 Rose Hips & Hibiscus Tea bags,
then refrigerate overnight.

Include 1/2 tsp Vitamin C crystals (optional)

Rod

[Sandy]

Thank you Rod!

You've given me lots of new ideas and recipes to try!

xxSandy

[Amigoo]

Asparagus & Onion Loaf

Reheat refrigerated slices in microwave
or briefly fry in olive oil. To upscale,
serve with a boiled egg or egg dish.

Ingredients:

2 2/3 cup water
1 cup cornmeal
3/4 tsp salt
1/2 tsp garlic granules
2 tbsp dried parsley
2 tbsp virgin olive oil
2 1/2 cups chopped asparagus
1 1/2 cups chopped sweet onion

Directions:

Lightly oil a medium loaf pan.

Microwave chopped veggies to al dente.

In medium sauce pan of simmering water,
whisk in cornmeal, pouring slowly.

When mixture thickens, stir in herbs/spices,
then olive oil, then chopped veggies.

Spoon into loaf pan, allow to cool, cover with plastic wrap
and refrigerate. For serving convenience, cool, then
spoon over cooked eggs in baking dish and refrigerate
(also protects eggs while microwaving).

Rod

[Sandy]

Hi Rod,

I am now wishing that I had bought that asparagus I was looking at in the store yesterday. Sounds like a recipe for next week.
Thank you!

xxSandy

[Amigoo]

Tomato Salsa Soup

EZ comfort food with more zip.
Even upscale when reheating by adding
asparagus, spinach, or mushrrooms
(cook first,then heat with soup).

Ingredients:

2 10oz cans tomato soup
1 10oz can water
1/2 10oz can half & half
1 cup chunky mild salsa
1 tbsp dried cilantro
1/2 tsp garlic granules
1 tsp paprika

Directions:

Mix ingredients, then refrigerate.

To serve, microwave to heat
(or in pan on stove).

To upscale gourmet ...

Microwave a serving of fresh spinach and shredded sweet onion (about 2 min.),
then pour on soup and heat as desired. Serve with slices of cheddar cheese.

Rod

[Sandy]

Hi Rod,

You're not going to believe it but I actually have all the ingredients for this last one. It's a good day for soup too as it is unseasonably cool and very windy here this morning.

Thank you!

xxSandy

[Amigoo]

Randy Rabbit Slaw

Reference to Randy, the homeless rabbit (not a pet),
that munched on a scoop of this rinsed red cabbage
before I decided to skip "sauerkraut" attempt.

Why nickname Randy? Because it was a rabbit!

Munch a bunch when you wanna be a hoppin'
Randy or Rhonda, not necessarily randy.

Ingredients:

Med. head red cabagge, shredded & rinsed
lotsa sea salt (or any non-iodized)
3/4 cup raw apple cider vinegar
1/4 cup caraway seeds
1 tsp garlic granules
1/3 cup dried chives

Directions:

Shred red cabbage, mix with lotsa salt,
cover, let set 2 days in a cool place.

Rinse cabbage with cool water, drain,
then toss with remaining ingredients.
Refrigerate in covered container.

Especially tasty served with Swiss cheese
... and "holy" tempers "randy" (they say).

Rod

[Amigoo]

Crunchy Morning Mush

Comfort food with munch 'n crunch 'n mush
(and good balance of protein, fiber, and fat).
Upscale with a slice of cheddar cheese.

Ingredients:

2/3 cup steel cut oats
1 1/4 cups simmering water
15oz can non-GMO corn
2 lg eggs, 1/4 cup egg whites
1 1/2 tbsp dried parsley
1/2 tsp garlic granules
1/2 tsp sea salt
1 med. sweet onion, diced
1 tbsp virgin olive oil

Directions:

Whisk eggs with juice from canned corn,
then set aside.

Simmer oats in water until water absorbed,
then stir in spices, then eggs; simmer until
liquid is absorbed (eggs begin cooking).

Stir in diced onion and simmer
until onion is al dente, then
stir in olive oil.

Cover pan, remove from heat
and let rest 15 min. Stir briefly
before serving.

Rod

[Amigoo]

OBC Fast-Snack (OBCzzz)

Bedtime snack for smooth fasting.
(slow energy release at bedtime
... if small portion consumed)

Ingredients:

1 1/3 cups light oat bran
1/3 cup 100% cacao powder
3/4 tsp baking powder
1/2 tsp sea salt
3/4 cup applesauce
1/3 cup water
1/3 cup egg whites
2 tbsp virgin olive oil
2/3 cup raw sunflower seeds, rinsed

Directions:

Preheat oven to 400F degrees;
place parchment paper on baking sheet.

Combine ingredients in the order listed,
stir in olive oil, rinse sunflower seeds
then stir into batter. Let rest 5 min.,
then stir briefly.

Spoon batter onto baking sheet,
top with parchment paper and flatten,
remove top paper, reduce oven to 375F,
and bake 45 min.

Note: This is not a "sweet treat". If desired,
start with 1/4 cup dark brown sugar.

Rod

[Amigoo]

Re: https://www.yahoo.com/lifestyle/growing ... 00551.html
"Growing an Avocado Tree from a Pit"

"Expect avocado trees to take between 5 to 13 years to produce fruit."

Plan B: Soak an avocado seed in water several days, peel off skin,
wrap in several paper towels folded into 1" strips so that top
and bottom of seed exposed (of course, broad end is bottom)
secure with rubber band (not too tight), place in one-serving
plastic cup from applesauce pack, fill halfway with water
and refresh frequently.

When new tree is 3" tall (next year, so it seems)
pot into soil and nurture for 13 years

Tip: Easy way to remember 13 years is to have a baby.
When it's 13 years old, let it take care of the tree!

Rod

[Amigoo]

Re: https://www.eatingwell.com/recipe/27284 ... ini-bread/
"Blueberry-Lemon Zucchini Bread"

The zucchini, blueberries, and lemon juice suggest
"Could be healthier with less flour and sugar ...
but try this recipe first!"

Re: https://www.spendwithpennies.com/lemon-blueberry-loaf/
"Lemon Blueberry Bread"

A similar recipe that could include a cup of shredded zucchini
(use less core of zucchini and increase flour to 1 3/4 cups).

Rod

[Sandy]

Hi Rod,

I grew an Avocado tree from a pit that is now 25 feet tall and bearing fruit in about 10 years.
I didn't mean to and didn't try but because I am a terrible composter and it didn't heat up, the avocado seed survived and lived and sprouted when I dug the compost into this area along a strip I planned for herbs years ago. I let it grow and viola... avocados.

It wasn't ideal, of course, but I got lucky.

xxSandy

[Sandy]

Thanks Rod,

This latest bread recipe sounds delicious! I love blueberries!

xxSandy

[Amigoo]

WTF Cornfield Loaf

Without-The-Flour chunky cornbread,
with lotsa cornmeal and canned corn;
like the whole corn field, WTF

To upscale, add 1 cup shredded cheese
and 2/3 cup diced jalapeño peppers to batter
during final stir (fold in). Olé

Ingredients:

1 cup cornmeal
2/3 cup light oat bran
1/2 tsp garlic granules
1 1/2 tsp baking powder
1 tbsp sugar
3/4 tsp salt
2 tbsp dried chives

2 xlg eggs, whisked
1/3 cup egg whites
liquid from canned corn
1/2 cup half & half
3 tbsp virgin olive oil

15oz can non-GMO corn
1 large sweet onion, diced

Directions:

Preheat oven to 375F degrees;
lightly oil 8" x 8" baking dish.

Combine dry ingredients in a large bowl.
In a small bowl, whisk eggs and whites.

Drain corn juice into another small bowl,
microwave to "hot", stir in half & half,
then stir into dry ingredients.

Stir in whisked eggs, then olive oil,
then fold in corn and diced onion.
Let batter rest 5 min., then stir.

Spoon evenly into baking dish,
reduce oven to 350F; bake 55 min.
Melt cheddar cheese on top (optional).

Rod

[Amigoo]

Papaya Sauce

Remove seeds and blend flesh of 1 med. ripe papaya.
Stir in equal portion of unsweetened applesauce
and 1 tbsp inulin powder (stirring instead of
blending preserves texture of applesauce).

Refrigerate overnight and stir before serving.

Inulin is already a common ingredient
in many packaged food products.

See also: https://www.webmd.com/vitamins/ai/ingre ... 048/inulin
(not encouraging for certain uses but doesn't deny inulin is a prebiotic,
a good nutrient ... and natural component of some foods).

Rod

[Amigoo]

Frozen Veggie Casserole

Mixed frozen veggies, simmered 'n baked
(soupy batter absorbs liquid while baking).
If desired, melt shredded cheese on top
immediately after baking.

Ingredients:

14oz pkg frozen veggies
2 cups water
2 xlg eggs
1/3 cup egg whites
1/3 cup half & half
2/3 cup non-GMO cornmeal
1/3 cup light oat bran
1/2 tsp garlic granules
2 tbsp dried parsley
3/4 tsp baking powder
3/4 tsp sea salt
1 lg sweet onion, diced
2 tbsp virgin olive oil

Directions:

Preheat oven to 375F degrees;
lightly oil 8" x 8" baking dish.

In a large sauce pan, simmer veggies
in water until al dente, then turn off heat.

In a small bowl, whisk eggs and half & half.

Stir dry ingredients into hot veggies,
then egg mixture, then onion, then olive oil.

Spoon evenly into baking dish,
reduce oven to 350F; bake 50 min.

Rod

[Amigoo]

Cornmeal Mush Casserole

Mixed frozen veggies, simmered 'n baked.
If desired, melt shredded cheese on top
immediately after baking.

A recipe akin to camping in the good ol' days
when camping was not "glamping" (luxury camping).
"So, you had frozen veggies in the good ol' days?!"
Yes! Convenience store a mile from camp site.
"And what's 'non-GMO' ?"

Ingredients:

14oz pkg frozen veggies
2 1/3 cups water
1 cup non-GMO cornmeal
1/2 tsp garlic granules
2 tbsp dried parsley
3/4 tsp sea salt
2 xlg eggs
1/3 cup egg whites
1 lg sweet onion, diced
2 tbsp virgin olive oil

Directions:

Preheat oven to 350F degrees;
lightly oil 8" x 8" baking dish.

Combine dry ingredients in a small bowl.
Whisk eggs in another small bowl.

In a large sauce pan, simmer veggies
in water until al dente, then stir in
dry ingredients, then whisked eggs,
then onion, then olive oil.

Spoon evenly into baking dish,
cover lightly with foil; bake 45 min.

Rod

[Amigoo]

Gotcha Goya? (Paleo snackin', refers to brand tested)

Drain 29oz can chickpeas (garbanzo beans),
sprinkle on some garlic granules (or whatever)
then refrigerate until snack time.

Try side of natural peanut butter with hulled sesame seeds
and some produce munchables (celery, carrots ... even apples).

Good for what ails you (they say)
Tasty substitute for typical carb-intense snacks
... and with better energy!

"Recipe" tested with ...

100% All-Natural Creamy Peanut Butter with oil on top poured off
and replaced with equal portion of extra virgin olive oil,
then 1 cup sesame seeds stirred in (worth the effort).
Add more olive oil for extra creamy.

Rod

[Amigoo]

Tomato Pastease

An easy no-cook pasta sauce or sauce base.
For mild flavor, double tomato paste and water.

Ingredients:

6oz can tomato paste
1 1/2 6oz cans water
1 tbsp Italian Seasoning
1/2 tsp garlic granules
1/2 tsp sugar
1/2 tsp salt
1 tbsp apple cider vinegar
1 tbsp virgin olive oil

Directions:

Stir together with olive oil last;
refrigerate for flavors to blend.
To serve, heat briefly.

Rod

[Amigoo]

Re: https://mommypotamus.com/how-to-make-chocolate-extract/

Chocolate Extract

1. Gently crush cacao nibs to release their flavor.
2. Pour vodka/bourbon/rum over the nibs.
3. Seal jar and store in dark cabinet 3 months.

Also try all 7 versions:
vodka, bourbon, rum,
vodka + bourbon, vodka + rum,
bourbon + rum, vodka + bourbon + rum

Or try faux extract taste test:
A square of 85% cacao bar
+ one of the 7 for a sipper.

Tip: There are 7 days in a week.

Hmmm ...
"mommypotamus" suggests there's a "daddypotamus"
and a "babypotamus" (poor mommypotamus on Day 1!)

Rod