UB Cookin'

[Amigoo]

Saucy Coco-Crunch

Cacaophony, saucy and crunchy.

Ingredients:

2 cups natural applesauce
2-3 tbsp 100% cacao powder
2-3 tbsp cacao nibs
3 tbsp unsweetened, shredded coconut

Directions:

Into 1/2 cup very warm applesauce,
stir cacao powder and cacao nibs,
then let rest 15 min.

Into remaining applesauce,
stir shredded coconut.

Combine both mixtures
and keep refrigerated.


Rod

[Amigoo]

Re: https://studyfinds.com/sugar-free-diets ... icrobiome/

"Completely removing sucrose from a low-fat diet may unexpectedly disrupt gut health
and promote inflammation and metabolic dysfunction."

Q: Don't many foods contain sucrose while excess fructose is the greater problem?

(Google Gemini) "This hits on a really sharp and nuanced point! It is completely true that high fructose intake -
especially in the form of high-fructose corn syrup (HFCS) found in ultra-processed foods - gets most of the blame
for metabolic issues like fatty liver disease and insulin resistance ...

Your gut microbiome thrives on diversity. While excessive refined sugar feeds harmful bacteria, natural sources
of sucrose (like a piece of fruit or a sweet potato) come packed with prebiotic fibers. If someone completely
panics and cuts out all sucrose-containing whole foods, they inadvertently starve beneficial gut microbes,
leading to a compromised gut barrier ('leaky gut') and systemic inflammation.

Completely eliminating a naturally occurring compound like sucrose usually means stripping your diet of healthy,
fiber-rich foods or replacing it with synthetic alternatives - both of which irritate your gut. The enemy isn't the
sucrose molecule itself; it's highly processed, fiber-stripped context in which we modern humans tend to eat."


Rod

[Amigoo]

Whipped Chocolate Chia

Pudding or drink? Both, some think!

Ingredients:

2 1/2 cups cold 2% milk
1/3 rounded cup dark chia seeds
4-5 tbsp 100% cacao powder
1 tsp vanilla extract
1 tbsp honey

Directions:

Combine milk and chia seeds,
stirring frequently for 15 min.
Stir in cacao, vanilla and honey,
then whip to complete.

Pour into container with lid
and keep refrigerated.


Chia seeds absorb a lot of water! They're best gelled overnight
to make sure they're properly hydrated*. Even then, consume small
portions until you know what's tolerable to your plumbing. Also,
ground chia seeds may be better for initial exploration.

* 1 tbsp seeds + 1/2 cup water is often recommended to start.
Mixture should pour easily after overnight hydration. However,
skip chia seeds if you already have dehydration problems.


Rod

[Sandy]

Hi Rod,
I might try the Whipped Chocolate Chia with my grandson this afternoon. He has been asking me to make him a milkshake, and this sounds pretty good. Thank you. Now let's hope he likes it.
Hugs,
Mom

Children (and some adults) may prefer this chilled mixture
then slightly diluted with cold chocolate milk.

Rod

[Amigoo]

Pumpkin Bean Hummus

More veggie flavor than traditional hummus.

Ingredients:

15oz can garbanzo beans (chickpeas), chilled
1/2 15oz can pumpkin puree, chilled
1 tbsp fresh lemon juice
1 1/2 tbsp dried parsley
1/2 tsp cumin powder
1/2 tsp garlic powder
1/2 tsp salt
1 tbsp virgin olive oil
2 tbsp sesame tahini

Directions:

Drain beans, saving 1/2 cup liquid for hummus.

With food processor or hand blender,
blend beans and liquid until smooth,
blend in pumpkin, then remaining
ingredients as listed.

Refrigerate for several hours;
stir briefly before serving.


Rod

[Amigoo]

Chocolate Chia Applesauce

Cool! Chia doesn't settle during hydration!
If desired, add more water to thin.

Ingredients:

1 cup natural applesauce, chilled
1 1/2 cups cold water
1/4 cup dark chia seeds
3 tbsp 100% cacao powder
1 tbsp honey (optional or substitute
unsweetened apple juice for water)

Directions:

Into quart glass measuring container (or bowl),
spoon in applesauce, then pour in water.

Stir chia seeds into water, then into applesauce.
Let seeds hydrate 15 min., stirring several times.

Stir in cacao powder and honey,
then refrigerate overnight;
stir briefly before serving.


Chia seeds absorb a lot of water! They're best gelled overnight
to make sure they're properly hydrated*. Even then, consume small
portions until you know what's tolerable to your plumbing. Also,
ground chia seeds may be better for initial exploration.

* 1 tbsp seeds + 1/2 cup water is often recommended to start.
Mixture should pour easily after overnight hydration. However,
skip chia seeds if you already have dehydration problems.


Rod

[Amigoo]

Coffee Slurppé

Pourable dessert gel, drinkable & spoonable.
Mini breakfast when served with light pastry
and side of raw walnuts or sliced almonds.

Ingredients (two servings):

2 cups very warm coffee
1/4 cup dark chia seeds
2 tbsp 100% cacao powder
3 tsp honey

Directions:

Soak chia seeds in coffee 10 min.,
stirring frequently to begin. Then,
stir in cacao powder and honey.
Warm to desired temperature.

To thin, add hot coffee
or warmed milk.


Rod

[Amigoo]

Lemony Hummus

Yummy with super easy preparation!
Add more garbanzo bean juice to thin.

Ingredients:

15oz can garbanzo beans (chickpeas), drained
1/3 cup garbanzo bean juice
1/4 cup sesame tahini*
1/2 tsp garlic powder
1/2 tsp sea salt
1 1/2 tbsp fresh lemon juice
1 tbsp dried parsley
1 tsp lemon oil

Directions:

In food processor or with hand blender,
blend beans and juice until smooth, then
include remaining ingredients as listed.
Refrigerate overnight; stir before serving.

* EZ Sesame Tahini

Grind refrigerated sesame seeds in batches
in coffee grinder until powder begins to clump.
Stir virgin olive oil into powder to make paste
(same consistency as commercial tahini).
Keep refrigerated until used.


Rod

[Amigoo]

Big T Carrotymás (carrots and more)

Lemony Hummus, upscaled for Texas summer,
keeping 'T' (tomato) as the dietary essence.
Accompany with chilled Tomato Slurpeé**

Ingredients:

15oz can garbanzo beans (chickpeas), drained
1/3 cup garbanzo bean juice
1/3 cup sesame tahini*
3/4 tsp garlic powder
3/4 tsp sea salt
2 tbsp fresh lemon juice
1 1/2 tbsp dried parsley
1 tsp lemon oil

Ingredients y Más:

1 cup finely shredded carrots,
heated in microwave until steaming.

Directions:

In food processor or with hand blender,
blend beans and juice until smooth, then
include remaining ingredients as listed.
Refrigerate overnight; stir before serving.

* EZ Sesame Tahini

Grind refrigerated sesame seeds in batches
in coffee grinder until powder begins to clump.
Stir virgin olive oil into powder to make paste
(same consistency as commercial tahini).
Keep refrigerated until used.

** Tomato Slurpeé

Combine 6oz can tomato paste, 2 cans cold water,
2 cans Low Sodium V8 Juice, 1/4 tsp garlic powder.


Big T Carrotymás Plate

Serve sliced fresh zucchini and bell peppers (all colors)
with scoop of this hummus and chilled Tomato Slurpeé,
along with Texas chopsticks (wooden spork). Upscale
with geometric cubes of preferred cheese.

Try this Carrotymás on burgers
and other meaty sandwiches ... or
even as veggie pita stuffer.


Rod

[Amigoo]

Pumpkin Spork Bread
(elevates "Spoon" with culinary "Spark";
texture like dense Pound Cake)

Dessert, side dish, whatever.
To upscale, top with a dollop
and/or sprinkle with cinnamon.

Ingredients:

1 1/4 cups cornmeal mix*
1 cup very warm green tea
2/3 cup natural applesauce
3/4 cup pumpkin puree
1-2 tbsp honey
1/4 tsp salt
3 xlg eggs, separated
2/3 cup plain Greek yogurt
1 tbsp virgin olive oil
2 tsp orange oil

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

Directions:

Lightly oil deep loaf baking dish;
pre-heat oven to 375F degrees.

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

(stir egg yolks into batter, but whisk whites
until foamy and gently fold in last)

Pour batter into prepared baking dish,
reduce oven to 350F and bake 40 min.
Then reduce oven to 325F, bake 20 min.

Also try with 2 tbsp orange zest in batter
and/or glaze: https://www.allrecipes.com/recipe/18152 ... nge-glaze/
and/or accompany with fresh orange wedges.

Or try with Spoonable Orange Glaze
(serve warm or chilled)

1/2 cup hot 2% milk
2 2/3 cups sifted powdered sugar
1 1/2 tbsp orange oil
3 tbsp orange zest

Whisk then refrigerate to chill
(increase sugar to thicken).


Rod

[Amigoo]

Pattied Fish Paté (a fishy tail)

Just after purchasing, I learned that my "Wild Caught Unsalted Sardines in Spring Water"
are North Atlantic herring (Clupea Harengus). At first disappointed (I wanted sardines),
was then delighted to find that these herring are not as sardiney (bit closer to true fish).
And this hinted that my impromptu Fish Paté concept was doable! Long story short,
large Fish Patty is now freezing, awaiting slow sauté on Fish Friday (or whenever).

Ingredients:

two 3.75oz cans "sardines", drained
- 2 tbsp light oat bran (main binder)
- 1/8 tsp guar gum powder (binder)
- 1/4 tsp garlic powder
- 1 tbsp dried parsley
- 1/2 tbsp dill weed
1 tbsp fresh lemon juice
1 1/2 tbsp virgin olive oil
1 cup diced sweet onion

Directions:

In small bowl, mix dry ingredients.
In large cereal bowl, mash "sardines";
stir in remaining ingredients as listed,
with final big stir to combine.

Lightly oil large flat soup bowl,
place upside down on mixing bowl;
turn them over to dump mixture.

Spoon out any remaining mixture;
press down with hands to flatten
and create large patty (use spatula
to move mixture away from side
of soup bowl).

Cover bowl with plastic wrap,
refrigerate for several hours
(lets binders absorb moisture),
then freeze for later sauté.

Separate patty into 4 quadrants
before completely frozen for easier handling
(or just create 4 patties). If desired, sauté
onions before mixing, but raw onions
were not a problem in the first test.

[ In non-stick pan, fry frozen patty briefly,
flip over gently and fry next side briefly,
then cover pan, heat to finish cooking.]


Rod