UB Cookin'

[Amigoo]

Cottage Cheese Too

Versatile protein with coconut fiber.
Complements fruits, veggies, whatever!

Whip 16oz container
probiotic lowfat cottage cheese
with 1/3 cup half & half, then
stir in 1/3 cup coconut flour.

Rod

[Amigoo]

Steel-cut Porridge

Super versatile, with important nutrition.
Upscale with preferred cooked protein
like eggs, meat, fish, chicken.

Ingredients:

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

Directions:

Stir oats into simmering water,
simmer 10 min., then layer on
remaining ingredients listed
except olive oil.

Continue cooking to desired
consistency (try 10 min.),
then stir briefly.

Serve, drizzled with olive oil.
Upscale with cooked protein.

Rod

[Amigoo]

Savory Oat Bran

Super nutritious breakfast, side dish or snack.
Faster preparation than with steel-cut oats.

Ingredients:

2 1/4 cups water
3/4 cup light oat bran
1 cup diced sweet onions
15oz can non-GMO corn, drained
1/4 tsp garlic granules
1 tbsp dried parsley
1/2 tsp salt

Directions:

When water begins to boil,
quickly stir in oat bran,
remove pan from heat, then
layer on remaining ingredients.

Cover pan, let rest 10 min.,
then briefly stir.

Serve with virgin olive oil.

Rod

[Amigoo]

Pumpkin Flatt Bread

Go figure! No baking powder
(explains "Flatt" bread).

Ingredients:

3/4 cup light oat bran
15oz can pumpkin puree
(+ water if puree not moist)

1/2 cup water
1/2 cup half & half
1/2 cup coconut flour
1 tsp pumpkin pie spice
1/3 cup brown sugar
1/2 tsp salt
2 xlg eggs, whipped
2 tbsp virgin olive oil

Directions:

Refrigerate pumpkin puree and oat bran
overnight for oat bran to hydrate.

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

Vigorously stir pumpkin mixture
with remaining ingredients except
eggs and olive oil, then vigorously
stir in eggs, then olive oil.

Spoon onto parchment paper,
tilt baking sheet to spread,
then bake 50 min.

Flip over onto another baking sheet
to remove parchment for cooling
(looks like a large pancake -
or just fry like a pancake).

Rod

[Amigoo]

Pumpkin Coconut Kefir

Walk-On-Water (WOW) nutrition
with mild coconut/pumpkin flavor.

Combine 1 quart plain kefir,
1/2 cup desiccated coconut,
and 1 cup pumpkin puree.

Keep refrigerated.

Rod

[Amigoo]

B&B Hot Cereal (Beyond Budwig)

Ingredients:

3/4 cup very hot water
1 tbsp whole flax seeds
2 tbsp sunflower seeds
1/4 cup oat bran
(from pre-mixed 1 cup oat bran
and 1/3 cup desiccated coconut)

Directions:

Stir ingredients into hot water,
let rest 2 min., then stir again
and let soak, covered, 5 min.

(Perplexity) "A nutrient-dense meal rich in fiber (especially soluble fiber from oat bran and flax),
healthy fats (omega-3 from flax and unsaturated fats from sunflower seeds), and plant protein.
It provides a good amount of vitamins and minerals such as vitamin E, magnesium, and iron.
Calories are moderate (~280 kcal), making it a filling and heart-healthy breakfast option."

Tips: Serve like hot cereal with preferred accompaniment.
Caution: Super fiberific, so first try as two servings.

Rod

[Amigoo]

Chia Chocolate Pudding

Easy vegan option to upscale nutrition
of typically sweeter chocolate puddings.
Serve with raw walnuts or sliced almonds
for WOW nutrition (Walk On Water).

Ingredients:

1 cup cold water
1/3 cup dark chia seeds
1/2 cup unsweetened applesauce
3 tbsp 100% cacao powder
2-3 tbsp honey or sugar

Directions:

Combine water, chia seeds, applesauce,
then cover and rest 10 min., stirring
several times.

Stir in cacao powder, then honey.
(residual powder helps honey
fall off tablespoon).

Cover and rest 15 min., stirring
several times. Refrigerate to chill.

Rod

[Amigoo]

Can O'corn Cakes (makes 5)

Not corn fritter, close to pancake,
but start with a can of corn.
Serve with mild salsa (optional);
shredded cheese if you please.

Or serve with sautéed fresh spinach,
& sweet onions, drizzled with virgin olive oil,
to upscale your B&B menu.

Ingredients:

15oz can non-GMO corn, save juice
1/3 cup oat bran
1/3 cup oat flour
1/4 tsp garlic powder
1 tbsp dried chives
1/2 tsp salt
2 xlg eggs, beaten
2 tbsp virgin olive oil
1 cup diced sweet onions

Directions:

Lightly oil non-stick frying pan
and slowly heat to fry corn cakes.

Heat corn juice until steaming,
stir in oat bran, cover 5 min.

In large bowl, combine oat flour,
garlic powder, chives and salt.
Then stir in soaked oat bran,
then eggs, then olive oil.
Fold in diced onions last.

Fry like pancakes, but
with corn cakes ambience.
Turn when dry in center
and edge starts to brown.

Tip: Increase water if batter
is too dry like soft dough.


Rod

[Amigoo]

Not TarTar

Mixture looks like and oozes like tar
(from combination of black chia seeds
and toasted black sesame seeds).

Versatile WOW nutrition (they say),
waiting for culinary exploration.

Ingredients:

2 1/2 cups black sesame seeds
1/3 cup black chia seeds
1/3 cup virgin olive oil
1/2 tsp garlic granules
1/2 tsp salt

Directions:

In large non-stick pan and med. heat,
toast sesame seeds until they begin to pop
(about 15 min.), stirring frequently.

Remove pan from heat, allow to cool
to warm, then spoon into food processor
and grind until seeds convert to powder
(or at least to fine grit).

Add chia seeds, olive oil, spices,
then process to preferred texture.*
Allow to cool, then refrigerate
in covered container.

* For Black Sesame Paté
(new culinary condimentia)

Include 1 cup curly parsley tops
2 tbsp apple cider vinegar
1/2 cup diced red onion
1/2 tsp garlic granules
2 tbsp virgin olive oil
1/2 tsp salt

Rod

[Amigoo]

3Blacks Tahini (first test)

(sesame seeds, chia seeds, black beans)

Ingredients:

15oz can black beans, save juice
1/4 cup Not TarTar paste
1 tbsp apple cider vinegar
1/2 tsp garlic granules
1 tbsp dried cilantro
1/4 tsp salt

Directions:

Blend drained black beans to smooth,
then stir in remaining ingredients.
Add black bean juice to create dip
(try 1/2 cup).

Taste tested with Ezekiel 4:9 Flax Bread,
toasted (because I had neither chips
nor edible shoe leather). First thought:
Dy-No-Mite dip! Good energy for a lively tune:
https://www.youtube.com/watch?v=SFzMs2SN--s

"Do it!"


Culinary taste/texture synergy!

Blend 15oz container plain Greek yogurt
and 15oz container low-fat cottage cheese,
then serve with 3Blacks Tahini.

(Taste tested with tonight's supper:
Microwave bowl of broccoli florets
mixed with sliced red onion,
top with 2Whites Yogurt,
then 3Blacks Tahini.)

Dy-No-Mite! nutrition (they say)
Pair with Kumato cherry tomatoes.


Rod

[Sandy]

Thanks Rod,
Your new recipes are "Dy-No-Mite"!

xxSandy

[Amigoo]

Black Beans, Slow on Low

(slow cooker experimentation,
with 170F cooking temperature)

Rinsed 1 lb black beans in very warm water
in slow cooker pot, drained then poured on
4 1/2 cups of simmering water, added lid
and slow-cooked 3 hrs 40 min.

Rinsing pre-heats slow cooker pot
for later addition of hot water.
This method reduced cooking time
as well as water needed to cook

Tested twice with same result.
Stirred in 1 tsp garlic granules
and 1 tsp salt, allowed to cool,
then refrigerated for later use.

Rod

[Sandy]

Thanks Rod.
Do you think this method, time, temp, and length of cooking would be the same for most dry beans?
xxSandy

Sandy,

Probably the same, except water and cooking time would vary according to size of beans.
However, dried kidney beans and cannellini beans have PHA toxin that require pre-boiling!

Guess: Once cooking, keep beans just covered with water, then check every 30 min.
after 3 hours. I'll cook beans plain then add to recipes later where beans are just heated
(my new Plan B instead of buying more expensive canned beans).

Apparently, black beans, black-eyed peas, garbanzo beans, and pinto beans
can be cooked this way in a slow-cooker. Kidney beans and cannellini beans need to be
boiled 10 min. then can resume cooking in slow cooker (pre-heat slow cooker pot first).
Boiling all beans 10 min. first seems maximum safety and simpler method.

Start cooking beans and save canned beans for emergency use
(along with other canned goods, gallons of water, etc.).

Rod

[Amigoo]

Tart Cranberry Pudding

Not really pudding - just cranberry mash,
tart & tasty fruit-base for other dishes
(but a generous sweet dollop upscales
this fruit mash to "pudding starter").

Ingredients:

16oz pkg frozen cranberries
1 cup water
1/4 cup cranberry seeds
1/4 cup black chia seeds
(creates complementary gel)

Directions

In medium sauce pan, rinse frozen cranberries,
then add water and heat to simmering.

When cranberries are soft, turn off heat,
mash well with potato masher, then stir in
seeds. Allow pan to cool then refrigerate
mash in covered container.

Tips: Frozen fruit has pre-softened texture.
Include 12oz pkg crushed frozen rapsberries
for more sweetness, less tartness, then serve
with chopped fresh apples, topped with
sliced almonds or sunflower seeds.


Rod

[Sandy]

Thanks for all that information on cooking dry beans, Rod. I never knew kidney and Cannelli beans had toxins...I think out of pure luck, I generally parboiled them.
I think I may make some beans to use tomorrow...

I may make the cranberry pudding for my grandson when he comes for a visit next month. He love cranberries.
xxSandy


Sandy,

My recipe is so "not pudding", but could be used as curd in this:
https://cooking.nytimes.com/recipes/102 ... ry-pudding

Layer curd, then real whipped cream, then wafers,
then some curd on top for lively decoration ...
then real dollops for WOW appeal.

Rod

[Amigoo]

Italian Chia Marinade

Created for extra-firm tofu,
but tasty as a veggie dressing
(or whatever).

Ingredients:

1 cup warm green tea
2 tbsp black chia seeds
1/3 cup red bell pepper flakes
1 1/2 tbsp Italian Seasoning
1/2 tsp garlic granules
1/2 cup Vinegar & Olive Oil Dressing
16oz pkg extra-firm tofu, rinsed

Directions:

Cut tofu into bite-size pieces.

In medium bowl, combine ingredients
as listed, then fold in tofu pieces.
Refrigerate overnight, then stir
briefly before serving.


Rod

[Amigoo]

Quinoa Chili 123

(time of creation: 1:23 AM)

Ingredients:

1 cup tri-color quinoa, rinsed
1 2/3 cups simmering water
1 1/3 cups chopped celery
1 1/3 cups chopped sweet onion
1 1/4 cups coarsely grated carrots
1 1/2 tsp garlic granules
2 tsp Italian Seasoning
2 tbsp dried parsley
1/2 tsp salt
15oz can fire-roasted salsa
15oz can petite diced tomatoes
2 tbsp virgin olive oil

Directions:

Stir quinoa into simmering water,
cook 5 min., layer on ingredients
as listed (except olive oil),
cover pan and cook until water
is absorbed (about 15 min.).

Then stir, including olive oil.

Add pkg of red quinoa to pkg
of tri-color quinoa to upscale
nutrition before measuring.

To upscale, serve with firm tofu
for balance of methionine and lysine
(creates super plant protein).

To superscale, serve fresh orange slices
on the side for taste and Vitamin C.


Rod

[Amigoo]

Chocolate Chia Sauce

Closer to Aztec use of cacao powder
where recipe was not sweet dessert.

Ingredients:

1 1/2 cups cold water
3/4 cup unsweetened applesauce
3 tbsp dark chia seeds
3 tbsp 100% cacao powder
1 tbsp honey or sugar
2 tsp coconut oil (optional)

Directions:

Mix well, then refrigerate
in covered bowl several hours;
stir briefly before serving.

Rod

[Amigoo]

Yogurt Cream Cheese

Create well along inside of 16oz container 2% Greek yogurt, removing about 1/5.
Extra whey will separate into the well (drink this), creating cream cheese texture
during several days of refrigeration.

Then stir in preferred ingredients to transform to sweet or savory spreads
(try cacao powder + honey or dried herbs + minced veggies).

This cream cheese is nutritional!

Rod

[Amigoo]

Rustic Oat Bran Flatbread

When bread becomes a meal.
Already, a three-flop tradition.*

Caution: It's not polite to order Floppy Bread
unless baker's name (or nickname) is Floppy.

Ingredients:

1 cup very warm water
1/3 cup oat flour
2/3 cup oat bran
1/4 rounded cup flax seeds
1/4 rounded cup sesame seeds
2/3 cup finely shredded carrots
1 1/2 tbsp dried parsley
3/4 tsp salt
1 tbsp virgin olive oil

Directions:

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

In large bowl, whisk oat flour & bran
with water until mixture thickens.
Vigorously stir in remaining ingredients
with olive oil last. Spoon into center
of baking sheet and spread batter.

* Drop prepared baking sheet on counter
three times to flatten batter (optional).

Bake 25 min. then flip onto another
baking sheet, remove paper
and bake 20-25 min.

Tip: Bake longer for crispy.


Black Soybean Dip

Super serious black bean nutrition
when served with Rustic Flatbread.

Ingredients:

15oz can black soybeans + juice
2 tbsp black sesame seeds or tahini
1 1/2 tbsp dried cilantro or parsley
2 med. cloves garlic
1 tbsp lemon juice
1/2 tsp cumin
1/4 tsp salt
1 tbsp coconut flour (thickener)
1 tbsp virgin olive oil

Directions:

Process with hand blender or food processor,
then keep refrigerated.


Rod

[Amigoo]

Survival Oats Porridge

Tasty, versatile and nutritious!
Satisfying for any meal or snack.
Serve hot, cold or Goldilocks.

Ingredients:

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

Directions:

Stir rinsed oats into water, cover pan,
cook until most water absorbed (about 15 min.);
layer on remaining ingredients except olive oil,
cover pan and cook until all water absorbed.

Remove pan from heat, allow to cool 5 min.,
then stir in olive oil. Serve as desired
or cool more then refrigerate.


Rod

[Amigoo]

Kitchen Cupboard Pintos

Impromptu, Pin-The-Tail-On-The-Donkey
selection of ingredients (some say),
creating tasty, sweet brown pintos.

Ingredients:

1 lb dried pinto beans, soaked
6 cups hot water or broth

15oz can diced tomatoes & green chilies
1 cup med. shredded carrots
1 large red onion, diced
2 tbsp ground chili pepper
3 tbsp 100% cacao powder
2 tbsp dried cilantro
1 tbsp dried parsley
2 tbsp dried chives
3 tbsp brown sugar
1 tsp cumin powder
1 tbsp paprika
1 tsp salt

Directions:

In large soup pot, simmer pinto beans in water
until al dente, then stir in remaining ingredients
and cook until beans are soft (or desired texture).

Serve with loud, grinnin' hee-haw or shee-haw.


Rod

[Amigoo]

Main Dish Blackeyes

Gourmet budget nutrition!
Serve hot, cold or Goldilocks.
Accompany with Mashed Avocados *

Ingredients:

1 lb blackeye peas, soaked
water to cover while cooking

1 lg sweet onion, diced
1 1/2 cups diced celery tops
1 cup med. shredded carrots
2 1/2 tbsp dried parsley
3/4 tsp garlic granules
3/4 tsp salt
15oz can stewed tomatoes, diced
virgin olive oil for drizzle

Directions:

Sort, rinse, then soak blackeye peas 3 hrs.,
covered with 2" of water. Drain, cover with
1/2" of water, and simmer to al dente.

Layer on remaining ingredients as listed,
cover pan and cook until peas are soft.
Stir briefly, then serve drizzled with
virgin olive oil and accompanied with
scoop of Mashed Avocados:

* Mashed Avocados (3 large avocados)

Mash avocados (cut in half, scoop flesh)
with large fork, then stir in 1/4 tsp salt,
1/4 tsp garlic granules, 1 tbsp lemon juice.

Smooth into bowl, pour on distilled white vinegar,
then drain, cover bowl and refrigerate. Smooth
and coat with vinegar after each use.


For extra saucy, combine and stir in
when peas are ready or after refrigeration:

10oz can tomato soup
6oz can tomato paste
2 6oz cans water
1/4 tsp garlic granules
1 tbsp dried parsley


Rod

[Sandy]

Yum....Rod, the pinto bean recipe is just what I need for our dinner tonight. Thank you!
xxSandy

[Amigoo]

Faux Molé Sauce

(Cacao powder was not a sweet treat
in ancient Central and South America)
To upscale, stir into sautéed veggies
like garlic, onions, and peppers.

Ingredients:

10oz can tomato soup
10oz can water
2 tbsp 100% cacao powder
1 1/2 tbsp chili powder
1/2 tbsp dried cilantro
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cinnamon
1/2 tsp cumin
1 tbsp virgin olive oil

Directions:

Heat tomato soup + water until simmering,
stir in remaining ingredients as listed;
simmer 5 min., stirring occasionally.

Use immediately or refrigerate.

Rod