UB Cookin'

[Amigoo]

Raisin Chia Pudding

Serve with raw walnuts or sliced almonds
and a dollop (or two) if you dare.
(or sprinkle of cinnamon & nutmeg)

Into 3 cups very hot water, stir
1/3 rounded cup black chia seeds,
1 cup dark raisins (try Jumbo Flame).

Cover and let soak 1 hour, stir,
then refrigerate overnight.
Stir well before serving.

Or serve with roasted Pistachios
for Praisin Chia Pudding.
For Praisin Chia Cacaophony,
top with shaved dark chocolate.


Rod

[Amigoo]

Re: https://foodwithfeeling.com/easy-pumpkin-cream-sauce/
"Savory Pumpkin Sauce"

Ingredients:

1 tbsp olive oil
1/2 sweet onion, chopped
5 cloves garlic, chopped
1/2 tsp dried sage
15oz can pumpkin puree
1 1/4 cups almond milk, unflavored
salt & pepper to taste


(adapted from Perplexity)
"Sweet Pumpkin Sauce"

Ingredients:

15oz can pumpkin puree
14oz can condensed milk*
1/3 cup maple syrup
2 tsp pumpkin pie spice
1 tsp vanilla extract
1/4 tsp salt

* for unsweetened, substitute evaporated milk;
or mix 1 cup powdered milk, 1 1/4 cups warm water,
stirring until fully dissolved.

Directions:

Whisk together in small saucepan over low heat,
stirring often, until smooth and warmed.


(new proof of concept)
EZ Pumpkin Sauce Base

Ingredients:

15oz can pumpkin puree
1 cup powdered milk mixture**

** Whisk together 1 1/4 cups non-fat dry milk,
1 2/3 cups cold water, 5oz 5% plain Greek yogurt;
refrigerate overnight to hydrate milk powder,
then stir briefly before use.

[Or add to canned tomato soup: try with paprika,
dried parsley, garlic powder; even cooked veggies!]

[for Oatmeal Helper, combine 1 1/3 cups mixture,
1 tsp vanilla extract, 1/2 cup natural applesauce,
1/4 cup coconut flour; stir into cooked oatmeal]


Directions:

Whisk pumpkin puree, powdered milk mixture
until smooth, then refrigerate to chill; then
stir before first use. (powdered milk
is naturally sweet).


Rod

[Amigoo]

Gourmet Salmon Loaf (proof of concept)

Whimsical exaggeration about impromptu culinary do-over
(refrigerated veggie combo repurposed as salmon loaf).
Moist with complementary textures and flavors.

Ingredients (veggie base):

1/2 cup red lentils, rinsed
1 1/2 cups water
1/3 cup cornmeal mix*
1 1/2 cups chopped celery tops
1 1/2 cups chopped sweet onions
3/4 tsp garlic powder
1 tsp salt
2 tbsp virgin olive oil

* combine enriched cornmeal,
light oat bran (1:1 proportion).

Directions (veggie base):

In large sauce pan, simmer lentils
in water until cooked (about 20 min.).

Microwave celery and onions to al dente,
stir into cooked lentils, then spices,
then olive oil. Cool, then refrigerate
(helps cornmeal mix hydrate).


Ingredients (Salmon Loaf):

15oz can salmon, skin & bones removed
2 lg eggs, whipped
2 tsp dill weed
1 tbsp virgin olive oil

Directions (Salmon Loaf):

Lightly oil glass loaf pan;
pre-heat oven to 325F degrees.

In large bowl, warm veggie base in microwave,
stir in whipped eggs; coarsely chop salmon
and stir into veggie base along with
dill weed and olive oil.

Spoon into baking dish and bake uncovered
1 hour 10 min. To upscale, serve with
green veggie like asparagus or broccoli.


Rod

[Amigoo]

Coconut Yogurt Spread

Fiberific, excellent protein, mild sweetness.
A healthier cream cheese substitute!

Combine 2 cups 0% plain Greek yogurt,
3 tbsp coconut flour and 1 tbsp honey.

Mix well, keep refrigerated.


Rod

[Amigoo]

Alternative for our pork butts ...

Re: https://www.reuters.com/world/china/chi ... 026-04-07/

"The pools hold a swill of cheaper, locally sourced ingredients, which ‌can include brans, pumpkin vines
and wine lees (fermentation sediment). But it is fermented - like yogurt - so the proteins are already
broken down and easy to digest, lessening the need for the higher-quality proteins in soy,
80% of which China imports."

No, not what pigs eat! That fermented, less processed food is healthier is this message.


Rod

[Amigoo]

Tempered Cacaophony

Very few people can tolerate baking chocolate as candy
(86% cacao is my limit), so pair it with a bit of real candy
to savor the upscaled nutrition and flavor!

For example, a bite of baking chocolate* pairs well
with a Junior Mint** (or raw walnut or dark chocolate bar).
Just boot scoot for equal portions and small servings.

* https://www.instacart.com/products/2069 ... uares-each
** https://www.walmart.com/ip/Tootsie-Juni ... z/51259013

Rod

[Amigoo]

Re: https://www.foxnews.com/food-drink/prot ... down-looms
"Protein boom is threatening to wipe out vegetarian chain as shutdown looms"

Holy cow! (no more?)

(Perplexity) "Protein adequacy is about total intake and amino acid quality across the whole diet, not whether the protein comes from meat. A well-planned diet with legumes, soy foods, nuts, seeds, whole grains, and vegetables can meet protein requirements. And some research finds that replacing animal protein with plant protein is associated with better long-term health outcomes, including lower mortality risk.

A diet without meat can still be fully adequate for protein if it includes enough varied protein sources. In plain terms: beans, lentils, tofu, tempeh, edamame, soy milk, nuts, seeds, and whole grains can cover the need just fine! Meat is not required for adequate protein, and plant proteins can do the job in a balanced diet."

Fish, fowl and eggs are also good protein sources beside this animal meat promotion.

Rod

[Amigoo]

Re: https://skinnysouthernrecipes.com/okra-corn-salsa/
"Okra Corn Salsa"

Ingredients: (slight adaptation)

2 tbsp virgin olive oil
2 ears corn kernels
1 lb thinly sliced okra
1 med. sweet onion, chopped
3 plum tomatoes, chopped
1 tbsp lime juice
1/4 tsp back pepper
1/2 tsp salt
1/3 cup chopped cilantro

Tips:
Serve with steamed butternut squash.
Try chopped broccoli* instead of okra.
Substitute non-GMO canned corn
and/or canned tomatoes (add
after okra + onions sauté).

* Cut off leafy top of broccoli
and mix with diced sweet onion, then
refrigerate for later uses. Chop stalks
for this salsa mixture (keeps broccoli
from dominating flavors and colors).


Rod

[Amigoo]

Re: https://www.instacart.com/products/2085 ... anuts-each (raw peanuts)

Pre-heat baking dish in 350F oven, then roast these 20-25 min.
Save peanut shells for garden mulch

Super value! Delicious and nutritious!
Makes you feel ambitious! (or just plain nutty)

Rod

[Amigoo]

Chicken Bone Loaf

(one word missing for intrigue
and suggests chicken quantity)
Has texture a bit like meat loaf;
try with mild salsa and avocado.

For more chicken flavor/texture,
include canned chicken meat, flaked
(home-cooked chicken is better
in a real chicken loaf recipe).

Ingredients:

1 1/2 cups chicken bone broth, very warm
3/4 cup light oat bran
1 1/2 tbsp dried parsley
1 tbsp dried onion flakes
3/4 tsp garlic powder
3/4 tsp salt (optional if in bone broth)
14oz pkg extra firm tofu, drained & mashed
3 lg eggs, whipped
1 tbsp virgin olive oil

Directions:

Lightly oil glass loaf dish;
pre-heat oven to 350F degrees.

Stir oat bran into bone broth,
then stir in herbs and spices.
Cover; let oat bran soak 15 min.

In mixing bowl, combine
mashed tofu, oat bran, eggs;
then stir in olive oil; spoon
evenly into loaf dish.

Bake 55 min., uncovered.

Who knew?! Chicken bone protein makes this recipe name less whimsical.


Bake, topped with a few chicken bones to start a new tradition
(include wishbones to upscale this culinary humor and symbolism).
"In 16th-century England, wishbone was reference to 'merrythought'."

(Google AI Overview, found later) " 'Chicken Bone Loaf' is satirical, meme-based concept
popular on Reddit's r/Frugal_Jerk community, mocking others' extreme frugality with a bread 'loaf'
made of leftover chicken bones as a sign of excessive wealth. It is not a real, recognized food item;
represents the absurdity of saving every tiny scrap of food."

This is a real recipe, inspired by the upscaled nutrition of eggs and tofu (as well as their economy),
flavored with chicken broth, including protein from chicken bones, marrow, and cartilage. Last laugh:
Surviving in the world's economies this year will require all the savings absurdity we can tolerate!


Rod

[Amigoo]

Re: https://www.youtube.com/watch?v=U61nPfaY8mU
"Afghanistan's famous Street Food"

Observation: Colorful! Tasty! Good nutrition balance
(high in saturated fat?) Not typical Western hygiene.

Start with small servings until your immune system
recalibrates to "street food". Such quantity of food
hints that locals have adapted to this cooking!

Culinary tips: Crack eggs into LARGE bowl,
then pour into frying pan for even cooking.
Staff should wear size-appropriate gloves
(at least for commercial videos).


Rod

[Amigoo]

Seedy Coconut Flatbread (first test)

Try warmed, drizzled with honey,
sprinkled with cinnamon, and
served with fresh apple slices.

Ingredients:

1 1/2 cups cornmeal mix*
1 cup coconut flour
3 tbsp cranberry seeds
1/2 tsp salt
2 1/4 cups warm green tea
3/4 cup natural applesauce
1 lg egg + 2 egg whites, beaten
1 1/2 tbsp virgin olive oil

* Pre-mixed proportions:
1 cup enriched cornmeal
1 cup light oat bran

Directions:

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

In mixing bowl, stir tea into dry ingredients,
then add remaining ingredients as listed,
stirring vigorously.

Evenly spread batter on baking sheet,
cover with plastic wrap, and press flat
with tray or cutting board. Discard wrap
and bake 45 min.

Flip onto another baking sheet,
remove parchment paper,
and bake 10 min.

If desired, roll with pizza cutter
into preferred slices.


Rod

[Amigoo]

EZ Cornoaté Flatbread

Dense, tortilla-like, with oat bran, baked.
Bake longer for adult teething cookie.
Try with butter, drizzle of honey.

Ingredients:

2 1/4 cups cornmeal mix*
1 cup hot green tea
1/2 cup natural applesauce
1 tsp salt
1 tbsp honey, optional
1/2 tsp baking powder
2 lg eggs + 2 whites, whipped
2 tbsp virgin olive oil
1/3 cup sesame seeds, optional topping

* 50/50 mix of cornmeal and oat bran

Directions:

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

In large bowl, stir tea into cornmeal mix,
then stir in remaining ingredients and
let rest 5 min. to hydrate.

Stir batter and pour onto baking sheet.
Tilt to spread batter, spread on sesame seeds,
then bake 40 min.

Flip onto another baking sheet,
remove parchment and bake 10 min.

Slice as desired with pizza cutter.


Cornoaté Crumble

When cool, crumble the flatbread, then toss
with preferred herbs, spices, and veggies.
Creates tasty, savory topping for soups,
stews, and saucy dishes.

For example, toss the crumbles with
1/3 cup dried parsley, 2 tsp garlic powder,
1 tsp salt, 1 small sweet onion, diced,
then refrigerate for later uses.

Why not stuff a bird next? (cooked
stuffing will be dense and moist).
Or toss with flaked canned salmon
and chopped spinach, then bake.


Rod

[Amigoo]

Eggplant 54 Where Are You?

"Before The Munsters, Fred Gwynne and Al Lewis teamed up on the two-season NBC sitcom 'Car 54, Where Are You?'
Gwynne played Officer Francis Muldoon, while Lewis portrayed Officer Leo Schnauser."

See also: https://www.youtube.com/watch?v=nZ02QvNAMy4 (1962)
Don't remember this sitcom? Ask a mature adult about it.
Don't remember The Munsters? Go fish! (on MeTV)
Don't remember black & white TV?

The skin of eggplant is so nutritious* that discarding
should be a culinary No-No! So, try a quick 5:4 simmer:

Directions: In pan with 1/2" simmering water,
place 3/4" rounds of eggplant, then cover pan
and simmer 5 min., then flip 'em over
and simmer 4 min. Serve as desired.

If simmered in a wide frying pan,
add preferred topping after the flip
(pan becomes the presentation).


* (Perplexity) "Eggplant is low in calories and provides fiber, a little protein, potassium,
manganese, and several B vitamins, plus antioxidants like anthocyanins in the purple skin.

A 100-gram serving of raw eggplant has about 26 calories, 5.4 grams of carbs, 2.4 grams of fiber,
0.85 gram of protein, and 222 mg of potassium. Another common serving size, one cup, is around
25 calories with 3 grams of fiber, small amounts of folate, vitamin C, vitamin K, magnesium, and iron.

Eggplant also contains polyphenols and anthocyanins (act as antioxidants and help protect cells
from damage). The purple skin is where many of these compounds are concentrated ...
can be a reasonable way to get more polyphenols and anthocyanins, and it fits well into
a brain-healthy, plant-rich diet ... one supportive food choice among many"

* Re: https://foodguides.com/blogs/from-the-e ... g-eggplant
"Nasunin and Your Brain: The Surprising Benefits of Eating Eggplant" (2025)

"Avoid frying, if steaming, do not overcook. Making it fork-tender but allowing the skin
to retain some stiffness will protect significant nasunin (anthocyanin) losses in the skin."


Rod

[Amigoo]

Evidence that a diet of ultra-processed foods (UPFs) should be balanced
with a good quantity of dietary fiber to minimize immune system dysbiosis.


Q: Do studies linking Covid19 and processed foods with dysbiosis of the immune system
suggest that better daily fiber consumption can help minimize this dysbiosis?

(Google Gemnini) "Current research indicates a strong connection between dietary habits, the gut microbiome, and COVID-19 outcomes.
Studies suggest that high consumption of ultra-processed foods (UPFs) contributes to immune dysbiosis and increased infection risk,
while daily fiber consumption is a primary strategy for minimizing this dysbiosis (Zhou et al., 2022).

Consumption of UPFs and fast foods — which are typically high in refined carbohydrates and saturated fats but low in fiber —
triggers several negative immune responses:

- Pro-inflammatory Environment: These diets activate the intrinsic immune system and can lead to chronic inflammation,
impairing the body's natural defense against viruses (Bohlouli et al., 2021).

- Gut Permeability: Diets high in processed fats increase the abundance of Gram-negative bacteria, which can compromise
the intestinal barrier. This 'leaky gut' allows pro-inflammatory endotoxins and potentially the SARS-CoV-2 virus itself
to enter systemic circulation (Martín Giménez et al., 2023).

- Depletion of Beneficial Microbes: COVID-19 patients often show a significant decrease in bacteria that produce short-chain fatty acids
(SCFAs), which are essential for maintaining the gut lining and regulating immune responses (Martín Giménez et al., 2023).

Fiber acts as the primary fuel for beneficial gut bacteria. When these bacteria ferment fiber, they produce SCFAs like acetate,
propionate, and butyrate, which directly counteract the dysbiosis caused by processed foods:

- Reduction of Viral Entry: Research has shown that SCFAs produced from fiber fermentation can reduce the expression
of genes (like TMPRSS2 and DDX58) that the SARS-CoV-2 virus uses to enter human cells.

- Controlling Inflammation: High-fiber diets help suppress the 'cytokine storm' associated with severe COVID-19
by reducing the expression of pro-inflammatory receptors and molecules.

- Stabilizing the Ecosystem: Fiber-consuming bacteria act as 'foundation species' that stabilize the gut environment,
making it harder for harmful pathogens to thrive (Martín Giménez et al., 2023).

To minimize immune dysbiosis and support recovery, evidence suggests shifting from a UPF-heavy diet to one rich in fiber:

- Restrict Processed Foods: Limit industrial formulations (oils, sugars, starch)
that lack nutritional complexity (Zhou et al., 2022).

- Diverse Fiber Intake: Consume 5–7 servings of vegetables daily and include whole grains, nuts,
and seeds to provide a variety of physicochemical structures for different beneficial bacteria.

- Targeted Prebiotics: Focus on 'prebiotic' foods like garlic, onions, and (less ripe) bananas,
which specifically stimulate the growth of SCFA-producing bacteria.


Rod

[Amigoo]

Honeyed Coconut Spread

Simply delicious dip or spread.
Thin with water or milk if desired.
Try with fresh apple slices, or
topped with blueberries.

Ingredients:

2 cups nonfat, plain Greek yogurt
1/2 rounded cup unsweetened, finely shredded coconut
1 1/2 tbsp honey

Directions:

Mix well; refrigerate overnight
for coconut to hydrate.


Good dip for slightly green bananas (provide health-promoting resistant starch).

(Google AI Overview) "Green bananas are a rich source of resistant starch (specifically RS2), a type of carbohydrate
that acts like fiber, resisting digestion in the small intestine to feed beneficial gut bacteria in the microbiome.
They are best consumed while green or slightly yellow, as the starch converts into simple sugars during ripening.
Key benefits include improved blood sugar control, increased satiety, and better digestive health.

Optimal Source: Unripe green bananas are the best source, with 70-80% of their dry weight being starch,
much of which is resistant.

Ripening Effect: As bananas turn yellow and brown, the resistant starch converts into sugars
(sucrose, glucose, and fructose), resulting in only ~1% starch when ripe.

Health Benefits: Resistant starch passes to the colon, acting as a prebiotic to improve gut health,
enhance insulin sensitivity, and aid in weight management.

Daily Intake: One medium green banana provides roughly 10-15 grams of resistant starch,
with 30 grams daily often recommended for maximum benefits."


Rod

[Amigoo]

Daily Green Woody (approved by Google Gemini)

"This isn't just a snack; it's a bio-hacking delivery system. This spoonable bowl transforms
the astringent tannins of a green banana into time-release fertilizer for the microbiome.
By layering the survival power of kefir with the protective matrix of soaked oat bran,
a blood-sugar-stable ritual that feeds the gut's most elusive gatekeeper bacteria."

Daily Green Woody (3-4 servings)

Combine 2 cups 1% plain kefir,
2 med. green bananas, sliced thin,
1/3 cup light oat bran.
Refrigerate overnight.


"Woody" refers to banana texture
compared to ripe banana. "Green" refers
to banana ripeness, not green monster.

Complementary nutrition:
unsweetened shredded coconut,
raw sunflower seeds, sliced almonds,
fresh apple slices (or fibrous fruit).


(Google Gemini, recap) Synbiotic (probiotics + prebiotics) Spoonable Bowl of Nutrition

Plain, unsweetened kefir ('living seeds', more strains of beneficial bacteria compared to yogurt).
Oat bran ('soluble shield', beta-glucans to protect bacteria and lower glucose spikes).
Green banana ('deep colon fuel', prebiotic, high in resistant starch).

Recipe designed to bypass stomach acid, fuel 'gatekeeper' bacteria (Akkermansia),
provide slow-release energy bridge, and improve one's microbiome health.

Kefir acids 'pre-digest' tannins in banana and phytic acid in oat bran, while viscous gel of oat bran plus
fibers of green banana act as 'physical bunker' for kefir probiotics as they pass through stomach acid.


Rod

[Sandy]

Thanks for all your recipes, but especially for this little bit of confirmation...

(Perplexity) "Protein adequacy is about total intake and amino acid quality across the whole diet, not whether the protein comes from meat. A well-planned diet with legumes, soy foods, nuts, seeds, whole grains, and vegetables can meet protein requirements. And some research finds that replacing animal protein with plant protein is associated with better long-term health outcomes, including lower mortality risk.

A diet without meat can still be fully adequate for protein if it includes enough varied protein sources. In plain terms: beans, lentils, tofu, tempeh, edamame, soy milk, nuts, seeds, and whole grains can cover the need just fine! Meat is not required for adequate protein, and plant proteins can do the job in a balanced diet."

Fish, fowl and eggs are also good protein sources beside this animal meat promotion.

Rod

I've been thinking about becoming a vegetarian again, but I'm concerned about whether I can get enough protein.
Just after I pondered this, I read your post above. So, I think I got my answer. Of course, I still need to make sure I do this correctly.
Thanks again.
xxSandy

[Amigoo]

Fenley's Pasta Sauce (from Ms. Fen Li story)

No-cook with chewy fennel seed texture.
Flavors increase during refrigeration.
Upscale with unpeeled, diced zucchini
(discard some of core if desired).

Ingredients:

28oz can crushed tomatoes
6oz can tomato paste
6oz can water
1 tbsp apple cider vinegar
1 tsp salt (if no salt tomatoes)
2 tbsp Italian seasoning
1 tbsp dried parsley
1 tbsp fennel seeds
1 tsp garlic powder
1 tbsp virgin olive oil

Directions:

Mix well, refrigerate overnight,
then stir before serving.

Rod

[Amigoo]

Green Banana Port Side
(refers to ship loading side when docked)

A lighter snack of small, slightly green banana,
sprinkled with cinnamon, 5oz glass 1% plain kefir,
and 1/4 cup raw sunflower seeds.

See also: https://www.walmart.com/ip/Anchor-Hocki ... s/17693182


(Google Gemini) "An exceptionally well-balanced, nutrient-dense choice.
Hits multiple functional food categories - probiotics, prebiotics, healthy fats, fiber -
making it excellent for metabolic health and digestion.

1. Slightly Green Banana (prebiotic)
- Resistant Starch: Unlike yellow bananas, slightly green ones are high in resistant starch. Acts as prebiotic,
feeding the 'good' bacteria in your gut. It also digests more slowly, leading to a lower glycemic response.
- Potassium: Essential for heart health and maintaining healthy blood pressure levels.

2. 1% Plain Kefir (probiotic)
- Gut Health: Kefir is more potent than yogurt,
often containing up to 30 different strains of beneficial bacteria and yeast.
- Protein & Calcium: Providing roughly 5–6g of protein per 5oz serving, it helps with satiety.
Choosing 1% keeps the calorie count lower while still allowing for absorption of fat-soluble vitamins.
- Low Sugar: 'Plain' is key; avoids high added sugar content found in fruit-flavored dairy.

3. Sunflower Seeds (healthy fats)
- Vitamin E & Selenium: Powerful antioxidants that protect cells from oxidative stress.
- Magnesium: Great for muscle relaxation and nervous system support.
- Satiety: Combination of fiber and healthy fats in the seeds ensures snack keeps you full.

4. Cinnamon (metabolic booster)
- Blood Sugar Regulation: Cinnamon is known to improve insulin sensitivity,
complements low-glycemic nature of green banana perfectly.

- Satiety Score: High (protein + fiber + healthy fats).
- Digestive Benefit: Excellent (probiotics from kefir, prebiotics from banana).
- Energy Profile: Slow-burn energy. No 'crash' associated with high-sugar snacks.

Sunflower and pumpkin seeds are both nutrient-dense snacks,
but offer different nutritional advantages:

Sunflower Seeds: Slightly lower in protein but still good source of fiber. Richer in monounsaturated fats
and exceptionally high in Vitamin E, powerful antioxidant that protects cells from damage. Superior in copper,
selenium, and Vitamin B1 (Thiamine). Selenium is vital for thyroid function and DNA production. Choose if
you want to improve skin health (via Vitamin E), support thyroid (via selenium), or looking for a boost
in heart-healthy monounsaturated fats.

Pumpkin Seeds: Higher in protein. One of the best plant-based sources of protein and slightly higher in fiber.
Richer in omega-6 fatty acids and contain good amount of alpha-linolenic acid (ALA), an omega-3 fat. Clear winner
for magnesium, iron, and zinc. Often recommended for supporting prostate health, bone density, and immune function.
Choose if looking to increase protein intake, boost iron levels, or need more magnesium for sleep and muscle recovery.

Both are excellent additions to salads, oatmeal, or as a standalone snack.
Serving them together provides the most diverse nutrient profile."

Popular Nautical Symbolism:
- Serve sunflower seeds Port Side (dock in sunny weather).
- Serve pumpkin seeds Starboard (navigation green lights).

Super Synergy: To really float your boat, combine equal
portions of 1% plain kefir and high-protein, plain Greek yogurt.

Rod