UB Cookin'

[Amigoo]

Sunflower Flatbread

Dry like crackers.

Ingredients:

1 cup light oat bran
1/3 cup coconut flour
1/3 cup oat flour
1/2 tsp salt
1 tbsp sugar
1 cup warm green tea
1 xlg egg white
1 1/2 tbsp virgin olive oil
2/3 cup sunflower seeds

Directions:

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

Combine dry ingredients with green tea,
stirring vigorously; stir in egg white
then olive oil; fold in sunflower seeds.

Spoon onto parchment paper, cover with
parchment paper and press to 1/2".

Remove top paper and bake 35 min.,
then flip onto another baking sheet,
remove paper and bake 15 min.


Rod

[Amigoo]

Coconut Cream Spread

For toast, pancakes, whatever.
(some say Seedy Pudding)

Ingredients:

16oz container sour cream
1/2 cup whole milk
3/4 cup sunflower seeds
1/3 cup cranberry seeds
1/2 cup dried coconut

Directions:

Mix well and refrigerate.


Rod

[Amigoo]

Saucy Quinoa Loaf

Like a meat loaf with Goldilocks appeal
(serve cold, hot, or whatever, but chill
first then reheat if desired).

Ingredients:

1 cup rinsed tri-color quinoa
1 3/4 cups simmering water
1/3 rounded cup light oat bran
2 tbsp dried parsley
1 tsp garlic powder
1/2 tsp salt
1 tbsp virgin olive oil
1 lg sweet onion, diced

Combine for Tomato Sauce:

6oz can tomato paste
6oz can water
1 tbsp Italian Seasoning
1/2 tsp salt
1 tbsp virgin olive oil

Directions:

Simmer rinsed quinoa in water
until most water absorbed;
sprinkle on oat bran, spices;
cover pan and simmer 5 min.

Stir vigorously, then stir in
olive oil, then diced onions.
Turn off heat, cover pan
and let rest 10 min.

Spoon mixture into lightly oiled
8" x 8" baking dish, press down,
then spread on tomato sauce.
Cover with plastic wrap
and refrigerate to chill.

For less onion crunch,
briefly sauté in olive oil
before adding to quinoa.


Rod

[Amigoo]

Chocolate Cornmeal Flatbread

Familiar flavor and texture but different
(almost like cookie bread). For light snack,
serve with applesauce and raw walnuts.


Ingredients:

1 1/2 cups cornmeal mix*
1/4 cup 100% cacao powder
1 tsp baking powder
1/4 tsp salt
2/3 cup applesauce
1/2 cup water
2-3 tbsp honey
1 xlg egg + 1 xlg egg white
2 tbsp virgin olive oil

* 3 cups cornmeal, 2 cups light oat bran

Directions (stir vigorously):

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

Combine dry ingredients, then stir in
applesauce, water and honey, then
eggs, then olive oil.

Cover bowl, let rest 5 min., stir well,
then spoon onto parchment paper.

Tilt baking sheet to spread batter to 1/2" thickness,
and bake 35 min.; flip onto another baking sheet,
remove paper and bake 10 min.

To keep dents from baking sheet, place
saved paper on newspaper, top with flatbread,
and roll firmly with pizza cutter.


Chocolate Yogurt (stir vigorously)

Mix 2 cups plain Greek yogurt,
3 tbsp 100% cacao powder,
1/4 cup desiccated coconut (optional)
and sufficient milk to thin.

Let accompanying flatbread
supply any desired sweetness
(e.g., increase honey).


Rod

[Amigoo]

Black Sesame Mash

More condiment than side dish,
with super serious nutrition!

Pairs well with fresh orange slices (and/or
serve with Chocolate Cornmeal Flatbread
for new umami culinary treat).

Ingredients:

2 15oz cans black soy beans, drained & mashed
5oz pkg black sesame seeds, soaked*
3 tbsp virgin olive oil
2 tbsp apple cider vinegar
1 1/2 tsp garlic powder
1 tsp salt

* soak 10 min. in 1 cup hot green tea;
save liquid to thin Mash as desired.

Directions:

Mash, mix well, refrigerate
(or freeze for later use).


Rod

[Amigoo]

Sweet 'n Sauerkraut

A 3-minute recipe (but let guests
think it's homemade).

Ingredients:

15oz can sauerkraut, chilled
1/2 cup natural applesauce
1 tbsp red beet powder
3 tsp caraway seeds

Directions:

Briefly rinse sauerkraut to reduce salt;
combine beet powder, applesauce
and caraway seeds then stir into
sauerkraut. Refrigerate overnight
to hydrate caraway seeds.


Rod

[Sandy]

Thanks, Rod, for the intriguing new recipes.
I think I may try the chocolate cornmeal and chocolate yogurt recipe on my family this week.

xxSandy

[Amigoo]

Simple Chocolate Sauce

Tasty dip for Chocolate Cornmeal Flatbread:
https://board.1111angels.com/viewtopic. ... 63#p224863

Combine 1 1/2 cups natural applesauce,
3 tbsp 100% cacao powder,
1 tbsp virgin olive oil.

Thoroughly mix applesauce and powder
before stirring in olive oil.

Refrigerate until chilled,
then stir before serving.

Rod

[Sandy]

Thanks Rod
I want to try the chocolate Sauce recipe...

xxSandy


This was sudden inspiration as "antidote"
for the dry Chocolate Cornmeal Flatbread ...
then became a pudding as well as bread dip
(upscale with raw walnuts or sliced almonds).

Rod

[Amigoo]

Edamame Casserole

Protein/fiber-rich, with steel-cut oats
(good substitute for cooked rice).

Ingredients:

1 cup steel-cut oats, soaked
3 tbsp virgin olive oil
2 tbsp dried parsley
1 tsp garlic powder
1/2 tsp salt
2 xlg eggs, whipped
1 1/3 cups edamame, cooked
1 1/3 cups shredded carrots
1 lg sweet onion, diced

Directions:

Soak oats overnight in refrigerator,
covered with 1" water, then drain.

Cook frozen edamame to al dente
(follow pkg instructions).

Lightly oil 8" x 8" baking dish;
pre-heat oven to 375F degrees.

Mix ingredients in the order listed,
then spoon into baking dish.

Lightly cover with foil,
reduce oven to 350F, bake 55 min.
then remove foil and bake 10 min.


Rod

[Sandy]

Rod,
That Edamame Casserole recipe is a keeper. It is just what the doctor ordered.
Thankyou
xxSandy


I've long suspected guidance "from above" when recipes
are conceived and need but one test in less than a day

Another clue: I didn't find carrots in my two refrigerators,
but had a strong urge to check a large bin in one refrigerator.
I doubted that I would find carrots but might find a substitute.
Surprise! An older package of carrots was there ...
and enough good ones for the recipe.

"What's up, doc?! Let's start this recipe!"
Best guess: The guidance comes during sleep
and awaits discovery during effort.

Rod

[Amigoo]

Einkorn Salmon Pilaf

Tasty salmon and wheat berries combo!
Try served cold with preferred greens
(or add cooked asparagus to pilaf).

Ingredients:

15oz can salmon, drained
(remove skin, bones if desired)

1/2 tsp garlic powder
1 1/2 tsp dried dill
1/2 tsp salt
1 tbsp fish oil
1 tbsp lemon juice
1 med. sweet onion, diced

1 1/2 cups cooked einkorn berries
(simmer 3/4 cup einkorn berries
in 1 1/2 cups water 30 min.)

Directions:

Cook einkorn berries, then chill.

Prepare canned salmon, stir in
ingredients as listed, then chill.

Combine einkorn and salmon
after their refrigeration to chill.

Afternoon nap, then checked cupboard
for options: einkorn berries and canned salmon.
Hmmm ... what goes with what?


Postscript ...

When mixed, this still needed other goodies,
but would be too much food in the refrigerator.

Plan B: Convert it to a sandwich spread
and freeze in several portions, by adding
15oz can tomato soup, 1 tbsp dried parsley,
1/2 tsp garlic powder, and 1 tbsp paprika.

Diced green onions could be added
when it's used as a spread or dip.


Rod

[Sandy]

Rod,
Do you mill your own flour? I have never thought of such a thing until I looked up einkorn berries and read reviews about them.It seems you can preserve the nutrient value of freshly milled flour if used within a day. Does our store bought bread have any nutritional value. Or if used and made into bread etc. Does that preserve flour's goodness?
Eikorn berry wheat seems a great alternative for people who have diabetes.
xxSandy


I didn't bond with einkorn berries a year ago and gave my final box to a friend.
She had not used them and gave them back yesterday when I expressed interest.
I soaked 1 cup overnight to prepare them for sprouting then didn't like the
softness and skipped the sprouting (these berries went to compost).

The rest were simmed to be chilled then used as inspired.
Soon, a can of salmon appeared and inspired that recipe.

I never mill flour since we have such variety in this metroplex
and most flour is not diabetes friendly (these carbs digest fast).

Rod

[Amigoo]

Slim Pickens Flatbread

Let food supplies dwindle to test survival skills
using what's still in that cupboard. I found
just coconut flour and steel cut oats!

Serve with fresh apple slices sprinkled with cinnamon
... or bake until crispy and crumble over Seedy Red Apples:
https://board.1111angels.com/viewtopic. ... 25#p223425

Ingredients:

2/3 cup steel-cut oats, rinsed
1 cup water
1/2 cup unsweetened applesauce
1 tsp baking powder
1/4 tsp salt
1 tbsp honey
1 xlg egg + 1 xlg egg white, whipped
1 1/2 tbsp virgin olive oil
1/3 cup water as needed
1/2 cup raw sunflower seeds

Directions:

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

Simmer oats in water until water absorbed,
then stir in applesauce, then remaining
ingredients in the order listed. Add extra
water to thin batter as needed.

Fold in sunflower seeds last, spoon batter
onto baking sheet, cover with parchment
paper, press down with cutting board.

Remove top paper and bake 50 min.,
then flip upside down onto another
baking sheet, remove paper
and bake 20 min.


Rod

[Amigoo]

Tasty Mixed KISS (Keep It Simple Simon)

For any meal! Simple and nutritious!

Ingredients:

12oz pkg frozen mixed veggies
2/3 cup water
1/4 rounded cup steel-cut oats
1 med. sweet onion, diced

Directions: (stir after cooking)

Rinse frozen veggies in pan, drain well,
spread evenly, add water, sprinkle on oats,
spread on onions, cover and simmer 20 min.

Remove from heat, rest covered pan 10 min.,
then sprinkle with S&P, drizzle with olive oil;
stir 'n serve with protein like cooked egg.


Rod

[Amigoo]

Chia Cacaophony

Simple KISS 'n Tell pudding.

Ingredients:

1/2 cup natural applesauce
1/2 cup water
1/4 cup dark chia seeds
3 tbsp 100% cacao powder
1-2 tsp honey

Directions:

Add water to applesauce,
stir in chia seeds, let soak 5 min.,
then slowly stir in cacao powder,
then honey. Refrigerate overnight.


Next test ...

1 cup warm milk
1/4 rounded cup dark chia seeds
1/4 rounded cup 100% cacao powder
2 tsp honey

Soak chia in milk 10 min., stirring several times,
then stir in cacao powder, then honey. Add milk
if too thick, more cacao powder if you dare.


Plan K (smaller servings keeper,
increase cacao for cacaophony)

1 cup unsweetened applesauce
1/4 cup 100% cacao powder
1/4 cup desiccated coconut

Mix well and refrigerate.


Rod

[Sandy]

Rod,
You've done it again! Both recipes just shared will work beautifully into my new way of eating healthy. I suspect I will find a lot of inspiration from your threads and in the recipe index.
Thank you for doing the legwork, creating the recipes, and sharing with the rest of us who desire to eat better for our health and well-being.
xxSandy

[Amigoo]

Cottage Cheese KISS

Simple KISS 'n Tell Cheese Topping
(slight dessert appeal, minimal coconut flavor)

Ingredients:

16oz container lowfat cottage cheese
(just "cultured skim milk, cream, salt")
2 tbsp coconut flour
2 tsp honey (optional)

Directions:

Mix well and refrigerate.


Rod

[Amigoo]

Red Lentil Loaf (first test)

Mild, complementary flavors and textures.
Comfort food for any meal or snack.

Ingredients:

1 cup red lentils
1 cup steel-cut oats
4 1/2 cups water
1 1/3 cups chopped celery
1 1/3 cups chopped sweet onions
1 1/3 cups coarsely grated carrots
2 tbsp dried parsley
1 tsp garlic powder
1 tsp salt
2 tbsp virgin olive oil

Directions:

Pre-heat oven to 350F degrees;
lightly oil deep loaf baking dish.

Simmer lentils and oats in water 20 min.;
layer on remaining ingredients except oil
and simmer until water absorbed.

Stir in olive oil, then spread evenly
in baking dish. creating rounded top.

Bake 45 min.; reduce oven to 300F
and bake 30 min.; turn off oven
and let slow bake 10 min.


Rod

[Sandy]

Rod,
Just to be sure...We're not to cover the Lentil loaf when baking?
I just found tonight's main dish.
xxSandy
Thank you!


The loaf is moist and deep dish limits baking dryness,
plus the longer baking at lower temperature helped.
Also, a pre-heated oven seems important.

Rod