UB Cookin'

[Amigoo]

A diabetes discovery journey ...
Re: http://2012books.lardbucket.org/books/a ... of-ca.html

"The carbohydrate type within a food affects the GI, but so does its fat and fiber content (which reduce the GI). Increased fat and fiber in foods increases the time required for digestion and delays the rate of gastric emptying into the small intestine."

An excellent article (section of a book) about carbohydrate digestion! This reference to fat and fiber suggests that fat and fiber in a meal, especially when minimal in an accompanying carbohydrate, is another way to slow carbohydrate digestion.

A 1/3 cup serving of simmered steel-cut oats with 2 tbsp finely chopped walnuts and a sprinkle of cinnamon is on today's breakfast menu ... with a small pat of butter and 1/3 cup chopped, fresh apple for gourmet presentation.

Rod

[Amigoo]

Re: http://www.breadexperience.com/wheat-n-rye-mounds/
This page has a photo.

For less wheat bran, try 3/4 or 2/3 cup with extra rye flour (about 1/4 to 1/3 cup).

Rod

[Sandy]

Hi Rod,
There must have been something in the air last night as I had three cookies myself. Like you, I too regained my senses and today I will pass on such delectables. I might make some Halvah as a slightly healthier option to have hanging about the kitchen.

Life is meant to be sweet at Christmas!

I think instead of something sweet I might make some of your mini mounds of ruis if I have all that is needed. Better check in a few moments. Though, actually at 3:30 pm I am seriously thinking about a nap. Just so sleep all of a sudden. Nap is definitely going to win this one...

xxSandy

[Amigoo]

Sandy,

My blood sugar log book is so convincing:
Any day showing a late night (after midnight) carbohydrate snack
yields a morning blood sugar of 50 -100 (2.8 - 5.5) points higher.
This bee is learning to avoid the evening honey pot.

New (and satisfying) dietary options:

- Low-fat, low-sodium mozzarella cheese sticks (excellent in salads, etc.).
- Amaranth cooked in water, then served with al dente apple chunks and cinnamon.
- Rinsed, small-curd, nonfat cottage cheese (good protein; food topping or baking).
- Low-sodium, canned black beans (good protein, fiber, and antioxidants);
try with olive oil & vinegar dressing, sprinkle of dried oregano, and tomato.
- Sprouted organic green lentils, steamed (not boiled) to al dente texture;
refrigerate and use on salads or with olive oil & vinegar dressing.
- Steamed eggs (about 25 min.; refrigerate in covered container),
a super convenience and complementary to green peas!

Rod

[Amigoo]

Sprouted organic green lentils, steamed (not boiled) to al dente texture

However, neither boiled nor steamed but simmered wins "best appeal" award
... and may provide the best nutrition (except for raw consumption):

Sprout organic green lentils 2-3 days (about 1/4" sprouts), then add to simmering soup.
Turn off heat after a few minutes and allow lentils to warm in covered pan 20 min.

Who knew? Cold lentil soup (after refrigeration) is also appealing!
Try with nonfat plain yogurt or sour cream.

Rod

[Sandy]

I love raw sprouted lentils. They sort of add a strange spiciness to salads and as a cold soup compliment. Good on their own too. Definitely one of my favourite sprouts.
Eating them raw also gives us the benefit of "oh so important" enzymes.

I love black beans too and cottage cheese... something I have completely forgotten about for awhile. We will definitely try some of your suggestions.
Thanks Rod!
xxSandy

[Amigoo]

Chocolate Flatbread

Actually, neither bread nor candy but a unique chocolate concoction that highlights the appealing texture of liquified raw coconut:

Warm a 16oz container of raw coconut (a thick liquid with coconut fiber) in a medium pan, stirring occasionally. While coconut begins to heat, sprinkle on 2 tbsp sugar and, when coconut is very warm, stir in 1 1/4 cups of 100% cocoa powder, then stir in 1 cup of sliced almonds.

Spoon mixture onto a small tray that is covered with plastic wrap (or aluminum foil), keeping thickness of mixture to about 1/4-1/2". Cover with another sheet of plastic wrap (or foil) and refrigerate overnight. When chilled, cut into bite size pieces then keep refrigerated between servings.

Like flatbread, this chocolate treat may seem dry and is best accompanied by a drink, drizzled with sauce, or crumbled onto ice cream and similar desserts. Or try a mini-crumble of this chocolate, topped with whipped cream or complementary sauce - even some liqueurs!

Rod

[Sandy]

Thanks Rod,
That sounds yummy!You can't go wrong with chocolate and coconut.
xxSandy

[Amigoo]

Re: Chocolate Flatbread - http://board.1111angels.com/viewtopic.p ... 50#p190995

Tip: To reduce the dryness of this mixture, try half virgin coconut oil and half liquified raw coconut,
then adjust the cocoa powder to create a mixture just thick enough that it pours slowly.

Here's another version of these complementary ingredients:

Combine 1 cup very warm virgin coconut oil with 2 cups 100% cocoa powder,
2 tbsp sugar, 1/4 tsp salt, 1 1/3 cups sunflower seeds, and 1 cup dark raisins.
Add more cocoa powder for a thicker mixture.

Rod

[Sandy]

Hi Rod,
We hope you are okay over there. Just caught the news speaking of tornados and flooding in Texas and around the Dallas area. Please stay safe in the crazy weather. On our side of the planet there are bush fires in Victoria. Many people lost their homes but thankfully everyone was evacuated in time.
xxSandy

[Amigoo]

Thanks for checking, Sandy.
The tornadoes hit about 20 miles east of me,
but many of the fatalities were from car accidents.

Rod

[Amigoo]

Hull-less Barley (in a pressure cooker)

For chewy texture, pressure cook 1 cup of rinsed Hull-Less barley in 2 1/3 cups water and 1 tsp olive oil for 25 min.,
then remove from heat and let pressure release naturally as cooker begins to cool (about 20 min.).

I ordered this from Bob's Red Mill in the U.S. and was excited to see such clean, near-perfect grain This barley is a great option for diets needing more fiber with slower-digesting carbohydrates and with good nutrition! The most chewiness is very appealing - refrigerate this cooked barley and add it to soups, stews, or just enjoy with many different vegetables or meats.

Rod

[Amigoo]

EZ Pumpkin Dessert

Re: Baked Pumpkin Pudding - http://board.1111angels.com/viewtopic.p ... 32#p189831
This recipe is similar to Baked Pumpkin Pudding but is super EZ
and a bit healthier (so, serve with a dollop of whipped cream).

Ingredients:

15oz can pumpkin puree
2 tbsp maple syrup
1/2 tsp cinnamon
1/8 tsp nutmeg
1/4 tsp ginger
pinch of salt
1/3 cup half & half
2 xlg egg whites
1 xlg egg

Directions:

Preheat oven to 350F degrees; lightly oil a 1 quart baking dish.

In a medium bowl (or 1 quart glass measuring cup) whip eggs, then stir in pumpkin puree,
followed by remaining ingredients; whip mixture thoroughly to complete.

Pour into prepared baking dish, reduce oven to 325F degrees, and bake 1 hr 20 min.

Tip: add more half & half (or milk or water) to reduce thickness.

Rod

[Sandy]

Looks Like another good one, Rod! Pumpkin is one of my favorite vegetables...or is it a fruit??? People down here eat it much like a vegetable with dinner etc.. It isn't the orange pumpkins, though. The only time I've seen good ole orange pumpkins is around Halloweeen and then they have a tag on them that states, "Not for eating!" go figure?
Happy New Year to you!
love,
Sandy

[Amigoo]

Re: Wheat 'n Rye Mounds - http://board.1111angels.com/viewtopic.p ... 50#p190938

Recipe is proving quite acceptable as posted - I substituted flax meal,
then seed, but still prefer the caraway seed (1 tbsp; stir into yeast
mixture for better seed moistening before rye flour is added).

Rod

[Amigoo]

Chocolate Yogurt

Two ingredients make a recipe? Sometimes!

Combine 2 cups of chilled, nonfat plain yogurt
with 1/3 cup 100% cocoa powder (unsweetened).

To maintain the health benefits of these ingredients,
don't stir in sweetener, but adding (or topping with) when
the yogurt is served is "socially permissible".

In fact, many toppings complement this yogurt, so keep it
free of less healthy additives ... at least until served.

Rod

[Amigoo]

BlueCornBread (one word; alludes to blueberries plus blue cornmeal)

Blueberry cornbread made with blue cornmeal and wild blueberries,
creating a satisfying, semi-sweet cornbread for breakfast or snacks.
If desired, dust with powdered sugar when served.

Ingredients:

1 1/4 cups blue cornmeal
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
3 tbsp sugar
1/4 tsp salt
2 xlg egg whites
1 xlg egg
3/4 cup half & half
1 tbsp light olive oil (or butter, vegetable oil, etc.)
2 1/2 cups frozen wild blueberries, thawed & drained

Directions:

Lightly oil a 2-quart baking dish; pre-heat oven to 375F degrees.

In a medium bowl, combine cornmeal, flour, baking powder,
baking soda, sugar, and salt; make a well and set aside.

In a small bowl (or 2 cup glass measuring cup), whip eggs,
then add half & half and olive oil; whip to combine.

Pour egg mixture into flour mixture, stir just until mixed,
then briefly fold in thawed blueberries.

Spoon batter into prepared baking dish,
reduce oven to 350F degrees and bake 50 min.
(or until light brown on top).

Pre-heating, then reducing oven temperature
minimizes scorching on top of baked items when
oven first recovers from opening.

Rod

[Sandy]

Hi Rod,
I've never seen blue cornmeal before but it sounds intriguing. Does it taste vastly different from the most common yellow or white variety? ... and in a pinch could I substitute other cornmeal varieties for the blue?
xxSandy

[Amigoo]

Sandy,

The blue cornmeal may taste similar to the yellow in this recipe (and there are many online recipes for yellow cornmeal with blueberries). The blue cornmeal gives the bread a darker color, but this bread has more appealing contrast with whipped cream. And excessive stirring of the blueberries will color the yellow cornmeal blue ... if color contrast is important.

Actually, I reached into the cabinet for yellow cornmeal and found none ... so, blue was my first choice.
But I bonded with it already and will probably prefer blue on blue again.

Rod

[Amigoo]

Re: Chocolate Yogurt - http://board.1111angels.com/viewtopic.p ... 50#p191048
A more palatable "Black Pudding" (not blood sausage):

Refrigerate cooked black rice*, then stir into chilled chocolate yogurt
(2/3 cup cooked rice per 1 cup of yogurt ... or as desired)

* try Lotus Forbidden Rice: simmer 15oz bag of black rice with 2 3/4 cups water for 30 min.,
then stir briefly and allow to cool before refrigeration in a covered container.

Rod

[Amigoo]

Black Synergy - a Kitchen Tip as well as recipe base.

"Synergy" refers to the nutritional synergy of black rice and black beans, but also to their complemental flavor and texture. The convenience of ready-to-heat, single-serving (or two-serving) vegetarian meals is a plus! Except for the mixed cooked rice and canned beans, this Tip is all about layers:

Simmer 1 cup of rinsed black rice* with 1 2/3 cups water about 30 min., stir briefly, then refrigerate overnight in a covered container (if this rice will be used for convenience meals). When chilled, fold in a 15oz can of rinsed black beans, sprinkle on salt and garlic granules as desired, and stir gently to combine.

Place a scoup of rice 'n beans in the bottom of a microwaveable bowl, then layer on rinsed broccoli tops followed by chopped yellow or white onion. Wrap the bowl in plastic wrap and refrigerate until used. To cook, replace plastic wrap with a saucer or bowl and microwave on high power about 3-4 minutes (cook to al dente texture; the rice 'n beans are warmed while the veggies cook).

Sprinkle on virgin olive oil, salt, and pepper as desired. Other veggies may be substituted or included (try red bell or jalapeño peppers) but chopped onion seems to extend the refrigeration time of this mixture.

* try Lotus Forbidden Rice; package directs 1 3/4 cups water per cup of rice, but slightly less water creates heartier texture.

Rod

[Sandy]

Sounds good Rod! Thank you! You have already sold me on black rice and I have loved black beans for a very long time. The two together sounds like a food marriage made in heaven.
I might give blue cornbread ago if i can find the blue cornmeal...which I do not hold out much hope of that as corn bread is not popular here. (go figure? ) But I can stir just a liitle more to mix the blueberries to give it that unusual blue color. Must not over mix, though, or the finished product might not be top notch. At least, that is what my mom taught me years ago. LOL I hear her voice in my head every time I make cornbread.
xxSandy

[Amigoo]

Herbed Oyster Crackers

A simple recipe, requiring few ingredients ...
but lotsa self-control when gobblin' this snack!

Pre-heat oven to 250F degrees.

Pour a 9oz package (about 4 1/2 cups) of Soup & Oyster Crackers
into a large soup pot (large enough to stir crackers). Turn off oven
and allow crackers to warm, uncovered, 30 min. in oven.

Drizzle on 1/3 cup virgin olive oil and stir gently with a large spoon
or slotted server. Sprinkle on 2 tbsp dried parsley, stir again, then
2 tsp salt and 1 tsp garlic granules; stir carefully to combine.

When completely cool, store in a covered container.

Tips: Other herbs and spices may be used; 1/3 cup oil seems to be
the minimum amount required to allow coating of the crackers with
herbs and spices. Some recipes list powdered salad dressing or
dip mix, but these often have unwanted preservatives.

Rod

[Amigoo]

A diabetes discovery journey ...

I discovered that creamed corn (add minced corn if desired)
mixed with golden flax meal* is a good source of beneficial fiber ...
and tastes good (especially with a bit of butter, salt & pepper).

* try 1/4 cup golden flax meal with 15oz can of creamed corn.
This can be prepared ahead and refrigerated ... or serve
as a dip with tortilla chips (try with complementing
herbs, spices, onions, peppers).

Rod

[Sandy]

Hi Rod,
I'm always on the look out for something nutritious and easy on the diabetes in the way of snack foods. So I was excited to see this "recipe" from you. Your experiments in food are always well worth a go and so this one is on the menu next week. I suppose with all things and diabetes I must keep an eye on the quantity we consume.
Thanks for another great idea!
Love,
Sandy