UB Cookin'

[Amigoo]

Cornmeal Flax Bread (aka, Tortilla Fingers)

Bland until body adapts to healthier eating (less salt,
sugar, and fat), but has good flatbread appeal ...
or like a soft, unsweet cookie.

New culinary concept? Like dense Tortilla Cake?
Versatile, often more nutritious, less expensive,
commercial bread substitute; best served
"on the side" of culinary dishes.

Substitute for French Fries: Tortilla Fingers
(bake as strips of batter instead of large round).


Ingredients:

1 2/3 cups cornmeal mix*
1 cup warm milk (or aquafaba**)
1/3 cup flaxmeal (optional)
3/4 tsp salt
1 tbsp sugar (or honey), optional
1 xlg egg + 1 egg white, beaten
1/3 cup natural applesauce
(1/2 cup if no flaxmeal)
2 tbsp olive oil (or avocado)

* Enriched cornmeal : light oat bran,
mixed in 3 cups : 2 cups proportion.

** Canned chickpeas liquid
plus water to make 1 cup.

Directions:

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

In mixing bowl, combine ingredients
as listed, stirring vigorously.

Spoon onto baking sheet
and tilt to spread batter.

Bake 40 min., flip onto another
baking sheet, remove paper
and bake 5-10 min.


Rod

[Amigoo]

Re: https://www.foxnews.com/health/actress- ... lood-sugar
"Eating fiber-rich foods first can help slow down carb absorption."

(Perplexity) "Consuming fiber-rich foods first can help reduce and delay blood sugar spikes;
a glucometer will confirm its effect best by testing baseline, 1 hour, and 2 hours post-meal.
Slower carb absorption means lower peaks but doesn’t remove the eventual glucose uptake -
just makes it more gradual and less taxing for the body."

If later glucose uptake is too high, that meal probably had too many carbs.


Q: Regarding consuming fiber foods before carbs to reduce blood sugar spike ...
As hors d'oeuvres, are unpeeled apple slices, lightly dusted with cinnamon
a good pre-fiber option?

(P) "Unpeeled apple slices, lightly dusted with cinnamon, are a good pre-meal fiber option
to help moderate blood sugar spikes from subsequent carbohydrate intake.

Fiber Content and Blood Sugar

The fiber in apples, especially in the skin, slows the absorption of sugars, resulting in only a modest increase
in blood sugar rather than a rapid spike. This effect is enhanced by the presence of pectin (a type of soluble fiber),
which increases satiety and delays stomach emptying. Eating apples with the skin on ensures maximum fiber benefits.

Cinnamon and Metabolic Effects

Cinnamon, in moderate quantities, is not only a flavorful addition but may also have a small but beneficial effect
on blood sugar regulation. While the scientific evidence is mixed, cinnamon does not worsen blood sugar responses
and can be included safely.

Practical Considerations

Unpeeled apples are portable, palatable, and require no preparation beyond slicing and washing. They are widely tolerated
and safe for most, unless allergies to apples exist. This hors d'oeuvre is a nutritious, effective way to add fiber before eating
higher-carb foods to soften post-meal glucose increases.

In summary, unpeeled apple slices with cinnamon are an excellent choice as a fiber-rich starter to help reduce
the blood sugar impact of carbs eaten in the main meal."


However ...

(P) "... similar benefits are observed when fiber, protein, and fats are consumed with carbohydrates
in the same meal. Meals eaten together usually provide steadier energy, greater fullness, and improved
blood sugar control, and this is the foundation of diabetes management advice."


Rod

[Sandy]

Hey Rod,
I'll give the cornmeal flax bread a try over the weekend. I think I have all the ingredients to make it.
Thank you!
xxSandy


For today's recipe, 1 tbsp olive oil, 1/3 cup applesauce,
and no sweetener was a satisfying variation!

Rod

[Amigoo]

Coconut Cranberry Flatbread

Good potential and tasty even now! Instead of honey,
include 1/2 cup chopped dried cranberries (typical
commercial product with added sweetness).

Ingredients:

1 1/3 cups coconut flour mix*
1 1/2 cups warm milk
1/2 tsp salt
2 tbsp honey (or sugar)
1/3 cup egg whites, whipped
2 tbsp avocado oil (or olive)
1/3 cup cranberry seeds

* Coconut flour : light oat bran,
mixed in 1 cup : 2/3 cup proportion.

Directions:

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

In mixing bowl, combine ingredients
as listed, stirring vigorously.

Spoon onto baking sheet
and spread with spatula.

Bake 35 min., flip onto another
baking sheet, remove paper
and bake 10-15 min.


Hearty Coconut Cranberry Flatbread

Uses steel-cut oats instead of oat bran and
non-stick baking sheet instead of parchment.
Creates cake-like, chewy brownie.

Ingredients:

3/4 cup steel-cut oats, rinsed
1 cup water
1 1/4 cups coconut flour
1 1/2 cups warm milk
1/2 tsp salt
2 tbsp honey (or sugar)
1/2 cup egg whites, whipped
2 tbsp avocado oil (or olive)
1/3 cup cranberry seeds

Directions:

Lightly oil non-stick baking sheet;
pre-heat oven to 375F degrees
when oats have simmered.

Simmer rinsed steel-cut oats in water
until most water absorbed, stir in milk,
simmer 10 min., stirring occasionally.

Remove pan from heat, cover, let rest
20 min., vigorously stir, then stir in
remaining ingredients as listed.

Spoon onto baking sheet and tilt
to spread batter to 1/2" thickness.

Bake 40 min., flip onto another
baking sheet, bake 20-25 min.

Postscript: Acceptable recipe, somewhat like
the first, but oat bran requires less preparation!
However, Hearty recipe (especially with added
dried cranberries) has better "cake" appeal.


Rod

[Amigoo]

Chopped Broccoli Duo

Prep for raw broccoli and sweet onion combo
that's very versatile, needing only quick steaming
(or microwaving), and helps preserve broccoli
for many days in the refrigerator.

For a quick meal or snack, include warmed slice
of Cornmeal Flax Bread*; drizzle olive oil over
the cooked broccoli, then sprinkle on S&P
(plus garlic powder to upscale).

* https://board.1111angels.com/viewtopic. ... 59#p225059

Preparation: Rinse large bunch of broccoli,
cut tops into mini bites and cut bottom stalks
for separate steamed veggie combos later.

Briefly rinse broccoli tops in salted water;
drain well before adding chopped onion
(try 2 parts broccoli to 1 part onions).
Refrigerate in covered container.


Rod

[Amigoo]

Oat Bran Omelet (proof of concept)

More veggie helper than omelet,
providing quick scoop of protein/fiber
for steamed/microwaved veggies
(or serve as hi-protein breakfast).

Ingredients:

1/2 cup light oat bran
1 2/3 cups warm milk
3 xlg eggs, whisked
1/2 tsp salt
1 tbsp avocado oil (or olive)

Directions:

Lightly oil heat proof bowl
for steaming in large pan,
pre-heated with water.

Pour oat bran mixture into bowl,
place bowl on rack in pan, cover
and steam 15-20 min.

Stir briefly before serving
or cool then refrigerate
in covered bowl.

Too versatile! A warm scoop served
with steamed asparagus comes to mind!
(with olive oil drizzle, sprinkle of S&P)

Which came first? Broccoli Duo
or Oat Bran Omelet? Serve both with
fresh orange slices for WOW nutrition
(Walk-On-Water)? But I digress ...


Rod

[Amigoo]

Crumbled Veggie Bowl

Unexpected benefit of leftover Cornmeal Flax Bread*
that has been refrigerated, then broken into mini bites
(this dense bread creates a pasta substitute).

Creates convenient veggie bowls that microwave
in a few minutes (then drizzle with olive oil).
To upscale, serve with fresh orange slices.

* Cornmeal Flax Bread
https://board.1111angels.com/viewtopic. ... 59#p225059


Combine equal portions of mini bites
of Flax Bread, broccoli tops, sweet onions,
and coarsely grated carrots. Refrigerate
until serving after brief microwaving.

If desired, sprinkle mixture with salt
and garlic powder before refrigerating.
Drizzle on olive oil, sprinkle with S&P
after microwaving 2-3 minutes.


Rod

[Amigoo]

Hearty Quinoa Chili

Veggie-intense with texture comparable
to a traditional ground meat chili,
but more exciting flavors!

Ingredients:

1 cup tri-color quinoa, rinsed
1 2/3 cups water
15oz can stewed tomatoes
16oz jar chunky mild salsa
1 tbsp dried cilantro
1 tsp garlic powder
1/2 cup diced jalapeño peppers
1 1/2 cups chopped asparagus
1 lg sweet onion, diced
1 cup frozen corn
2 tbsp virgin olive oil
(or drizzle when served)

Directions:

Simmer quinoa in water until
most water absorbed, then layer on
remaining ingredients as listed.

Cover pan and simmer veggies
until cooked to al dente;
stir and briefly simmer.


Rod

[Amigoo]

Culinary humor ...

Who knew There's the No (Stuff) Diet,
defined more by what you don't eat/drink
than by what you do eat/drink.

Rod

[Amigoo]

Chocolate Flat Bread

Dense, not cookie, but snackable
with coconutty chewiness.

Ingredients:

1 1/4 cups cornmeal mix*
1/3 cup 100% cacao powder
1/4 cup desiccated coconut
1/4 cup coconut flour
1 cup warm milk
1/2 tsp salt
2 tbsp honey (or sugar)
1 xlg egg + 1 egg white, beaten
1/3 cup natural applesauce
1 tbsp avocado oil (or olive)

* Enriched cornmeal : light oat bran,
mixed in 1 cup : 2/3 cup proportion.

Directions:

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

In mixing bowl, combine ingredients
as listed, stirring vigorously.

Spoon onto baking sheet
and tilt to spread batter.

Bake 40 min., flip onto another
baking sheet, remove paper
and bake 5-10 min.


Rod

[Sandy]

My "kingdom" for some chocolate this morning.
This Chocolate flatbread would do the trick in a much healthier way than what I was visualizing. (cakes, fudge, cookies, nutella....)

Thank you, Rod. Now if only I could get my hands on some oat bran. (The store closest to us, without driving 25 minutes, does not carry it. )
xxSandy


Regular oatmeal can be converted to a type of oat bran (or flour by more processing):
"Add oats to blender or food processor. Run on low speed (if blender is gradual speed)
for 30-60 seconds. Shake and repeat 1-2 times until oats are finely ground."

Speaking of chocolate, this pudding is a frequent treat,
even accompaniment to the Chocolate Flat Bread.

Mix one cup chilled natural applesauce (no sugar),
1/2 cup water, 1/4 rounded cup 100% cacao powder,
and 1/4 rounded cup desiccated coconut.

Refrigerate an hour, stir well, then refrigerate.
To upscale, serve with raw sunflower seeds.

Rod

[Amigoo]

Paleo Tomato Groats

Saucy 'n chewy oat groats, raw energy
for outrunnin' bear (or out runnin' bare).

Ingredients:

1 cup oat groats, rinsed
1 3/4 cups water
10oz can tomato soup
2 tbsp dried parsley
1 tbsp chili powder
1 tsp garlic powder
3/4 tsp salt
2 tbsp virgin olive oil
1 med. sweet onion, diced
1 med. carrot, finely shredded
15oz can black soy beans, rinsed

Directions:

Simmer groats in water until water absorbed,
then stir in remaining ingredients as listed.

Simmer until heated, stirring occasionally.
Add more water as desired.


Rod

[Amigoo]

Baked Cornmeal Patties

Bake like flatbread or as patties.
Dense, moist, like a fat corn/oat pita
(or seriously flattened cornbread).

Ingredients:

1 cup steel-cut oats
1 1/2 cups milk
1 1/2 cups enriched cornmeal
1 cup warm water (or milk)
1/3 cup natural applesauce
1/2 cup golden flax meal
2 xlg eggs, beaten
1-2 tbsp sugar
1 tsp salt
1 1/2 tbsp virgin olive oil

Directions:

Simmer oats in milk 15 min.,
remove pan from heat, cover with lid,
then towel and let rest 45 min.

Pre-heat oven to 375F degrees;
place parchment paper on baking sheet.

Vigorously! stir in cornmeal and water,
then remaining ingredients as listed.

Spoon onto baking sheet, tilt to spread
batter and bake 40 min., then flip onto
another baking sheet, remove paper
and bake 5-10 min.

Allow to cool briefly; roll with pizza cutter
into desired pieces.


Rod

[Amigoo]

Garden Groats Pilaf

Paleo chewy with garden veggies.

Ingredients:

3/4 cup oat groats, rinsed
1 1/2 cups water
1 1/3 cups diced celery
1 med. sweet onion, diced
1 1/3 cups finely shredded carrots
1/2 tsp garlic powder
1/2 tsp salt
2 tbsp virgin olive oil

Directions:

Simmer oats in water until most water
absorbed (about 30 min.).

Spread on diced celery, then onion
and simmer until al dente. Add more
water if too dry.

Sprinkle on salt and garlic powder,
then top with shredded carrots,
cover pan, and simmer 10 min.

Allow to cool 5 min.,
then stir in olive oil.


Rod

[Amigoo]

Garbanzo Pizza

Another version of Cornmeal Flax Bread,
without milk and flaxmeal. Try servings,
topped with diced sautéed veggies.

Ingredients:

1 1/4 cups cornmeal mix*
1 cup warmed aquafaba**
1 tsp salt
1 xlg egg + 1 egg white, beaten
1/3 cup natural applesauce
1/2 tsp garlic powder
1 1/2 tbsp dried parsley
15oz can garbanzo beans, drained
2 tbsp olive oil (or avocado).

* Enriched cornmeal : light oat bran,
mixed in 3 cups : 2 1/3 cups proportion.

** Liquid from canned garbanzos (chick peas).
Add water to make 1 cup of liquid.

Directions:

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

Crush garbanzo beans with pastry cutter,
then add last to batter.

In mixing bowl, combine ingredients
as listed, stirring vigorously,
then stir in crushed garbanzos.

Spoon onto baking sheet
and tilt to spread batter.

Bake 40 min., flip onto another
baking sheet, remove paper
and bake 5-10 min.


Rod

[Amigoo]

Coconutty Cottage (first test)

Super nutritional, spoonable cheese snack.
Upscale servings with raw walnut pieces.

Ingredients:

24oz container 2% cottage cheese, whipped
(or use part-skim-milk ricotta cheese)
1 1/2 cups finely shredded carrots
1/2 cup desiccated coconut
1/3 cup natural applesauce
1/3 cup light oat bran
1/3 cup cold water

Directions:

Combine all ingredients except cheese;
refrigerate overnight to hydrate oat bran.

Combine mixture with cheese
and keep refrigerated.


Rod

[Amigoo]

Raw Cinnamon Apples

(evenly coats apple slices
for mild cinnamon flavor, helps
preserve refrigerated slices)

Cut rinsed apples into slices,
place in container with lid,
sprinkle with cinnamon,
add 1/4 cup water, attach lid,
shake well, drain water,
keep refrigerated.

Rod

[Amigoo]

Paleo Tuna Groats

Chewy, canned tuna helper.

Ingredients:

3/4 cup oat groats, rinsed
1 1/2 cups water
5oz can wild caught tuna, drained
1/3 cup diced curly parsley
1 small sweet onion, diced
2 tbsp fresh lemon juice
1/4 cup light oat bran
2 tbsp fish oil (optional)
1/4 tsp garlic powder
1/2 tsp salt

Directions:

Simmer groats in water until water
absorbed (about 30 min.); cover
and allow to cool 20 min.

Stir in remaining ingredients
as listed. Refrigerate overnight
for oat bran to hydrate and
allow flavors to blend.

Stir briefly before serving.


Rod