UB Cookin'

[Amigoo]

Survival Peanut Butter

Super nutritious, crunchy, with good PB flavor!
Serve with cinnamon-dusted fresh apple slices.

Ingredients:

15oz jar natural peanut butter (creamy)
1 2/3 cups raw sunflower seeds
1 cup finely shredded carrots
virgin olive oil as needed
1 tbsp honey (optional)

Directions:

Pour off peanut butter oil,
then stir in virgin olive oil
until mixture flows slowly.

Stir in sunflower seeds, carrots,
and honey, then refrigerate.

Carrot moisture softens sunflower seeds,
so don't pre-mix if this crunch is preferred.


Rod

[Amigoo]

Survival Carrotymás (carrots and more)

Super nutritious, convenient, and versatile
legume/grain mixture. Use as base for soups,
stews, or even as snack or breakfast dish
(include cooked egg or breakfast meat).

Ingredients:

3 cups water
1 cup red lentils, rinsed
2/3 cup steel-cut oats, rinsed
1/2 cup enriched cornmeal
1/2 tsp garlic powder
3/4 tsp salt
2 tbsp dried parsley
2 tbsp virgin olive oil
1 cup finely shredded carrots
1 cup diced sweet onions

Directions:

In large sauce pan, simmer oats over lentils
until most water absorbed, then stir in
remaining ingredients, veggies last.

Remove pan from heat, let rest 20 min.
in covered pan, then stir briefly.
Add more water if desired.


Rod

[Amigoo]

Brown Sugar Chickpeas (first test)

A side dish or dessert, depending on topping.

Ingredients:

2 15oz cans chickpeas, drained
3 med. apples, chopped
3 tbsp butter or coconut oil, melted
1/3 cup brown sugar, packed
2 tsp cinnamon
1/4 tsp nutmeg (optional)
1/4 tsp salt
1 tsp vanilla (optional)
apple juice as needed

Directions:

Preheat oven to 350F degrees;
lightly oil deep baking dish.

Combine remaining ingredients,
then stir in chickpeas. Include
apple juice or water for saucy.

Spoon evenly into baking dish;
bake 1 hr., stirring several times.

For savory/sweet, include
1 cup thinly sliced sweet onions.


Rod

[Amigoo]

PSG (new condiment)

Ingredients:

1/4 cup ground black pepper
1/3 cup ground black sesame seeds
1 tbsp garlic powder

Directions:

Mix well, sprinkle as desired.


Rod

[Amigoo]

Honey Cream Chia

Sorta lika dessert; serve topped with
sliced almonds or chopped walnuts,
and/or fresh fruit pieces. Or just
sprinkle on cinnamon.

Ingredients:

1 1/2 cups warm whole milk
1/3 cup black chia seeds
2 tbsp honey

Directions:

Mix chia seeds and milk, stir frequently 5 min.,
then stir in honey and stir occasionally until
mixture thickens (about 10 min.).

Refrigerate to complete.


Rod

[Amigoo]

Carrotymás Casserole (spoon bread)

DD Carrotymás prepared as a casserole.
Serve with preferred salsa. Olé
Upscale with diced jalapeños.

Ingredients:

3 cups simmering water
1 cup red lentils, rinsed
1 cup water (add separately)
1 1/2 cups cornmeal mix*
2 tbsp dried cilantro (or parsley)
3/4 tsp garlic powder
1 tsp salt
1/2 cup natural applesauce
2 xlg eggs + 1 white, whipped
3 tbsp virgin olive oil
1 cup finely shredded carrots
1 lg sweet onion, diced

* enriched cornmeal : oat bran
in 1 cup: 3/4 cup proportions.

Directions

Lightly oil 9" x 13" casserole dish;
pre-heat oven to 375F degrees.

In large sauce pan, simmer lentils
until most water absorbed (10-15 min.),
stir in extra water, remaining ingredients
as listed; fold in veggies last.

Spoon evenly into baking dish,
reduce oven to 350F degrees
and bake 1 hr. 10 min.

Note: Water separated to observe
when lentils are properly cooked.


Rod

[Amigoo]

EZ Salsa Sauce (no cook)

Spaghetti sauce with mild salsa flavors.
Upscale with sautéed diced onions
and jalapeño peppers. Olé

Ingredients:

16oz jar chunky mild salsa
6oz can tomato paste
1 1/2 cans water
15oz can diced tomatoes
3 tbsp dried cilantro (or parsley)
1 1/2 tsp garlic powder

Directions:

Mix well then refrigerate
overnight for flavors to blend.
Serve hot, cold, or Goldilocks.


Rod

[Amigoo]

Coconut Mustard Spread

Tasty, versatile, with complementing
flavors and unique texture! To upscale,
include veggies like shredded carrots,
diced sweet onions, red bell peppers.

Ingredients:

1/2 cup coconut flour
1 3/4 cups cold water
1/2 cup Spicy Brown Mustard
1 1/2 tbsp dried parsley
1/2 tsp garlic powder
1 tbsp virgin olive oil

Directions:

Combine coconut flour and water,
then stir in remaining ingredients.
Add 1/3 cup water for saucy.
Keep refrigerated.

Recipe started as "mustard helper".


Rod

[Amigoo]

Perplexity's Popcorn Casserole

After wandering Q&As about using popped corn in recipes.
Culinary exploration daring tastebuds to sample "AI food".
The recipe as shared (reformatted; not yet tested):


Popcorn Casserole with Pumpkin, Asparagus, and Onions

Serves: 4-6 as side dish. Oven: 350°F.
2‑quart baking dish or 8×8 inch casserole dish.


Ingredients:

Base and vegetables:

4-5 cups popped corn, lightly salted, mostly whole (not finely crushed)
1 tbsp virgin olive oil or butter (for sautéing)
1 med. onion, thinly sliced or diced
8-10oz fresh asparagus, cut into 1-2 inch pieces
1 clove garlic, minced (optional)

Pumpkin custard:

1 (15oz) can pumpkin puree
1 cup milk or half‑and‑half
2 large eggs
2 tbsp virgin olive oil or melted butter
1 tsp salt (plus more to taste)
1/2 tsp black pepper
1/2 tsp dried thyme or Italian herb blend
1/4 tsp smoked paprika or regular paprika (optional)
Small pinch nutmeg (optional)

Cheese and topping:

1 1/2 cups grated cheese total (for example:
1 cup sharp cheddar or Gruyère,
1/2 cup Parmesan or Pecorino)

Small handful of popped corn for top (optional)


Directions:

1. Prep the veggies:

- Preheat oven to 350°F. Lightly oil casserole dish.
- In skillet, heat 1 tbsp olive oil or butter over medium heat.
- Add onion and pinch of salt; cook, stirring occasionally, until softened and lightly golden, about 8-10 minutes.
- Add asparagus pieces (and garlic, if using). Cook 3-4 minutes more, just until asparagus turns bright green
and barely tender. Remove from heat.

2. Make pumpkin custard:

- In large bowl, whisk together pumpkin puree, milk, and eggs until smooth.
- Whisk in 2 tbsp olive oil or melted butter.
- Add salt, pepper, thyme/Italian herbs, paprika, and nutmeg. Adjust salt or seasoning if desired.

3. Combine with popcorn and cheese:

- Place 4 cups of popcorn into large mixing bowl. If any pieces huge, lightly crush with your hands,
but keep most kernels fairly intact.
- Add warm onion/asparagus mixture to popcorn and toss gently.
- Sprinkle in about 1 cup of grated cheese and toss again.
- Pour pumpkin custard over everything and fold gently until all popped corn and veggies are coated.
- Let mixture sit for 3-5 minutes so popcorn absorbs some of custard. If it looks very dry,
add up to 1/2 cup more milk. If it looks extremely soupy, add another small handful of popcorn.

4. Assemble and bake:

- Transfer mixture to oiled casserole dish, spreading it out evenly.
- Sprinkle remaining 1/2 cup cheese over the top.
- If desired, scatter handful of additional popcorn on top for pronounced, toasty popcorn crust.

Bake at 350°F about 30-40 minutes, until:

- Edges are bubbling slightly.
- Center looks set (no liquid sloshing if you jiggle pan).
- Top is nicely golden in spots.

5. To serve:

- Let stand 5-10 minutes so it firms up slightly.
- Serve warm, scooping with spoon. Inside should be soft and custardy, with visible popcorn
and vegetables, and top pleasantly chewy and a bit crisp.

Optional variations:

- More veggies: Add handful of thawed peas, roasted red peppers, or sautéed mushrooms.
- Extra protein: Stir in 1 cup cooked white beans, shredded chicken, or crumbled cooked sausage.
- Brighter flavor: Finish baked casserole with squeeze of lemon juice or sprinkle of chopped fresh parsley or chives.


Rod

[Amigoo]

True story ...

When it's 22F outside, a home "chef" thinks of
Hot & Spicy (food) and Slippery & Crunchy (bones,
if venturing outside). Translation: Time for more
culinary "What goes with what?" exploration.

Not low-calorie, but good energy for shovelin' snow,
AI controversies, national politics, or whatever.


Spicy Peanut Buttered Popcorn

Ingredients:

1/2 cup popcorn, air-popped
1/4 cup virgin olive oil for drizzle
3 tbsp paprika & chili powder (mix)
1 tsp salt
1 1/2 cups creamy peanut butter*, heated
2/3 cup raw sunflower seeds

* Or use peanut powder (less fat) and add light olive oil:

(Google AI Overview) "creates a creamy, spreadable nut butter by reintroducing healthy fats,
requiring a ratio of 1-2 tablespoons of oil per 1/2 cup of powder. Blend or whisk the oil
into the flour until desired consistency, adding a pinch of salt or sweetener if desired."

Directions:

Pre-heat oven to 350F degrees.

Air pop popcorn into wide, metal mixing bowl,
then warm bowl in pre-heated oven 10 min.

Drizzle olive oil over popcorn, then
sprinkle on spices, drizzle on heated PB,
then spread on sunflower seeds.

Use potholder to grasp HOT bowl
and slowly fold mixture to coat
popped corn (hot bowl helps
keep ingredients warm).

Create separate servings
in disposable bowls.

How to store leftover PB'd popcorn?
Dunno! I have to make another batch.


Plain, air popped corn can be stored for later use
(reheat in microwave in 20-second intervals).

When cool after popping, store in air tight container,
then reheat a serving uncovered in microwaveable bowl
until popcorn is very warm. Then, if desired, drizzle
and/or sprinkle with typical ingredients.


Rod

[Amigoo]

(U.S.) Today is National Chocolate Cake Day!

See also: https://www.yahoo.com/shopping/home-gar ... 48811.html

Or go for this chia pudding if nutrition matters ...
(just top with a dollop if you miss the cake)


Chocolate Chia Pudding

A stepped method instead of dump & stir.

Ingredients:

Chia seeds, warm water, applesauce, cacao powder.

Directions:

1. Hydrate chia seeds

- Add 1/4 cup chia seeds to bowl or jar.
- Add 3/4-1 cup warm water.
- Stir well, let rest 10-15 minutes, stir several times until mixture thickens.

2. Mix cacao powder and applesauce

- In separate bowl, whisk 1 cup applesauce and 3-4 tbsp cacao powder until smooth.

3. Combine and adjust

- Spoon chia gel into applesauce/cacao mixture, stir until blended.
- If too thick, stir in warm water; if too thin, add spoonful(s) of chia.

4. Chill to complete

- Cover and refrigerate several hours to thicken.


Rod

[Amigoo]

Pumpkin Pudding Cake (for next test)

When pudding texture is like soaked cake.
(more "Who eats this stuff?!" exploration)

Ingredients:

15oz can pumpkin puree, warmed
1 2/3 cups half & half, warmed
2-3 tbsp honey
1/4 tsp salt
1/2 cup coconut flour
1/4 cup desiccated coconut
2 tsp pumpkin pie spice
1/2 tsp nutmeg

Directions:

Mix well in this order, then refrigerate.

Rod

[Amigoo]

Dilly Mustard Sauce

Unique, tasty mustard condiment.
Great with patties, dogs, fish, fries,
veggies, chips, crackers, whatever!

Ingredients:

1 cup 0% plain Greek yogurt
1/3 cup Spicy Brown Mustard
2 tsp dried dill weed
1/4 tsp turmeric extract powder (optional)
2 tbsp minced chives (optional)

Directions:

Mix well, refrigerate overnight,
then stir before first serve.

Rod

[Amigoo]

The good mind test ...

Can you still say "I've got a good mind to be mindful of the MIND Diet."?


Re: https://www.dailymail.co.uk/health/arti ... t-you.html
"The brain diet that's proven to cut your risk of dementia"

"Mediterranean-style diet, rich in seafood, olive oil, nuts, wholegrains, fruit and vegetables can reap health benefits -
including cutting your dementia risk. However, a version of this style of diet, known as the MIND diet ...
specifically designed to protect brain health has been shown to significantly reduce people’s Alzheimer’s risk."

"Foods considered unhealthy: red meat, butter/margarine, cheese, pastries, sweets, fried/fast foods."


Best guess: Reduce consumption of "unhealthy foods" and increase consumption of healthy foods to minimize risk.
Consider the tasty stuff only as treats for special occasions.

Yes, being alive daily is a "special occasion" ... while these days last.

Note: Recent studies find that quality cheese, in moderate portion, is healthy food
when this saturated fat is balanced in a daily diet.


Rod

[Amigoo]

Cranberried Apple (3-4 servings)

Chunky applesauce, nutritionally upscaled.

Ingredients:

1 cup natural applesauce, chilled
1/2 cup cold water
2 tbsp cranberry seeds
1/2 tsp Vitamin C powder
2 tbsp coconut flour
3 tbsp desiccated coconut
1 lg crisp red apple, diced

Directions:

Combine ingredients as listed,
then refrigerate several hours;
stir before first serve.


Rod

[Sandy]

Thanks, Rod!

The popcorn recipes sound interesting....especially the popcorn casserole. I've never heard of such a thing and is a must try.
I'll have to go out and get some of the ingredients first...
xxSandy


You'll get a medal for being the first human to try this recipe!
I've consumed five buckets of popcorn (with drizzle of olive oil
and sprinkle of salt) since the recipe and have not been
able to save any for cooking.

Rod

[Amigoo]

Coconut Kefir Spooner (3-4 servings)

Tart with mashed tater texture.
Serve with a red berry compote,
red berry fruit or drizzle of honey.
Upscale with sliced amonds.

Ingredients:
1 2/3 cups 1% plain kefir
1/3 cup coconut flour
3 tbsp cranberry seeds
1/3 cup desiccated coconut

Directions:

Mix kefir and coconut flour,
then stir in cranberry seeds
and dried coconut. Refrigerate.
(sweeten with a fruit topping)

For Crimson Kefir Spooner
sweeten with 3 tsp red beet powder.
Upscale with cooked red beets.


Rod

[Amigoo]

What to consume or not ...

Q: Observation: Most studies about a super food hint that other variables
are involved in the benefit, such as general diet, exercise, etc.

(Perplexity) "You’re noticing something researchers also see: when a 'superfood' looks powerful in a study, it’s usually being consumed within an overall healthy lifestyle, not in isolation. People who eat 'superfoods' often also eat more fruits and vegetables overall, cook more at home, smoke less, and exercise more, which all improve health.

Diet and exercise strongly correlate: as people improve one, they often improve the other, so it’s hard to separate the effect of a single food from the rest of their habits. Evidence is strongest for overall diet patterns (mostly plant-based, minimally processed, with whole grains, nuts, olive oil, etc.) and for lifestyle bundles (diet, activity, sleep, not smoking, moderate alcohol), not for single miracle foods.

Reviews and clinical guidance increasingly emphasize that 'superfoods' are just nutrient-dense foods that help when they replace processed foods in a balanced pattern, but they cannot 'fix' an otherwise poor diet. Any single food’s benefit is usually modest compared with changing the whole pattern: swapping many processed foods for varied whole plant foods, plus regular movement, gives far larger and more reliable gains.

When you read about a superfood study, the safe takeaway is: this food can be a useful part of a healthier pattern,
but the big effect comes from the pattern and lifestyle it fits into, not the one item itself."


Q: Also observed, what's not consumed has been gaining importance
in this era of heavily processed foods!

(P) "You’re pointing to a crucial shift: health now depends as much on what we avoid
(especially ultra‑processed foods) as on what we add.

Ultra-processed foods tend to be high in added sugar, unhealthy fats, sodium, and low in fiber and micronutrients, which promotes weight gain, metabolic problems, and higher risks of chronic disease. Large cohort and umbrella reviews link higher intake of ultra-processed foods to increased risk of obesity, type 2 diabetes, cardiovascular disease, some cancers, depression, and higher all‑cause mortality.

Studies comparing ultra-processed versus minimally processed diets show that, even at matched calories and macros, people spontaneously eat more and gain weight on ultra-processed diets, likely due to palatability, speed of eating, and weaker satiety. That means 'benefit' often comes from the absence of these products: when people move toward whole or minimally processed foods, they usually reduce excess calories, added sugars, and salt without trying to micromanage nutrients.

Focusing on what you don’t eat - frequent soda, packaged sweets, fast food, refined snacks, ultra-processed ready meals - can be as powerful as adding any superfood, because it removes a large driver of disease risk. A simple framing that matches current evidence is: build your diet around recognizable whole foods most of the time, and let heavily processed items become occasional, deliberate choices instead of daily staples."


Rod

[Amigoo]

Resistant starch*, culinary secret to high blood sugar control ...

Note: "Both resistant starch and regular dietary fiber help with high blood sugar, but fiber as a whole
is more strongly proven and should be the primary focus, with resistant starch a 'booster'."


Q: What cooked legumes and grains contain significant resistant starch when refrigerated after cooking?

(Perplexity) "Several cooked legumes and grains form more resistant starch after you cook them,
then chill them in the fridge for about 12–24 hours before eating (cold or reheated).

Among legumes, the effect is general rather than limited to one specific bean type:

- Beans: Black beans, pinto beans, kidney beans, navy beans, and similar cooked beans all contain resistant starch that increases modestly
after refrigeration; some data suggest pinto beans are among the higher sources after cooking and cooling.
- Lentils and chickpeas: Cooked lentils and chickpeas also provide resistant starch, and cooling them for up to 24 hours
slightly raises the proportion that is resistant.
- General numbers: Fully cooked legumes have around 4–5% of their dry weight as resistant starch, and cooling up to 24 hours
can raise this to roughly 5–6%.​

For grains, resistant starch formation with cooling is best studied in a few staples:

- Rice: Cooked white rice that is refrigerated for about 24 hours can have roughly 2–3 times more resistant starch
than freshly cooked rice; reheating does not reverse this increase.
- Pasta: Wheat pasta that is cooked, chilled, and then eaten cold or reheated has more resistant starch
and a somewhat lower glycemic impact than freshly cooked hot pasta.
- Potatoes: Boiled potatoes that are cooled in the fridge (e.g., potato salad) develop extra resistant starch;
this persists after gentle reheating.
- Other wheat dishes: Cooked and cooled wheat‑based foods like boiled cracked wheat (such as dalia), flatbreads,
and similar items can show increased resistant starch and fiber fractions after storage at about 4°C (39°F).

How to apply this in practice:

- Cook ahead, cool, then eat: Make a pot of beans, lentils, rice, pasta, or potatoes, refrigerate overnight, then eat them cold
(salads, bean dishes) or reheated the next day to benefit from higher resistant starch while still enjoying warm food.
- Pair with protein, fat, and veggies: Combining these cooled starches with vegetables, protein, and healthy fats
further slows digestion and blunts blood sugar rises."

"For resistant starch specifically, canned beans are at least as good as home‑cooked‑then‑refrigerated beans,
and often much more convenient. Nutrition‑wise (fiber, protein, resistant starch, minerals), canned
and home‑cooked beans are very similar; the bigger differences are sodium, cost, and flavor/texture."

Buy no-salt beans then lightly salt as desired.

"Unripe (green) plantains - very similar to green bananas but usually even starchier; when green and firm
they’re one of the highest‑starch fruits. Typical green bananas remain a top fruit source as long as
they’re still quite green and not very sweet."

Or try typical bananas, slightly green, for reasonable starch benefit.


* (P) "Resistant starch acts like a type of fiber, and its main benefits come from
how it affects blood sugar, the gut, and long‑term disease risk.

Resistant starch is not fully broken down to glucose in the small intestine, so it causes smaller rises in blood sugar and insulin compared with the same amount of regular starch. Regular intake can improve insulin sensitivity and lower post‑meal blood sugar, which may help reduce risk of type 2 diabetes and other metabolic diseases.

Resistant starch passes to the colon, where it is fermented by beneficial bacteria, increasing short‑chain fatty acids such as butyrate and propionate. These compounds support colon cell health, lower inflammation and pH in the colon, and are linked with a lower risk of colorectal cancer and better overall gut function.

Because it behaves like fiber and is slowly fermented, resistant starch can increase satiety and help you feel full longer, which may support weight management. Some studies show modest improvements in blood lipids (like lower LDL cholesterol and improved overall lipid profile) when diets are higher in resistant starch.

By improving gut microbiome composition and producing short‑chain fatty acids, resistant starch can support immune function and reduce systemic inflammation, which is tied to lower risks of obesity, heart disease, and possibly some autoimmune conditions."


Rod