Oaty Pancakes

It is very depressing to go to IHOP and realize how much of the menu is not low-carb friendly.  Yes, they have protein pancakes, but the sheer volume means you're getting a lot of carbs as well.  I decided to make my own and add oats for fiber, protein, and staying power.  There's also some protein powder in here for flavor, but it isn't necessary.

I guess I don't make pancakes more often because there isn't such a thing as a small batch.  One egg makes 4 to 6 servings.  For a household of one, this counts as meal prep.  The pancakes I didn't eat the first day went into the freezer.

The original recipe I started with was from the Sunset Easy Basics for Good Cooking, copyright 1982.  That was for quantities of dry vs wet ingredients.  What I ended up with was vastly different.

1 C all-purpose flour
1/2 C rolled oats
1 Tb baking powder
*2 scoops (1 serving) vanilla protein powder
1/2 tsp salt
1-1/4 C milk (or water for dairy-free)
*1 egg
3 Tb butter or margarine, melted
oil for the pan

1.  Whiz the oats in a food processor or coffee grinder to make a coarse flour.

2.  Stir together flour, oat flour, protein powder, and salt in a bowl.  In a separate container, stir together milk, egg, and melted butter.

3.  Combine wet and dry ingredients.  Stir several times, then let sit for 10 minutes, to allow the oat flour and protein powder to hydrate.

4.  Preheat a skillet or griddle over medium-high heat.  Grease with a thin layer of oil.  When it's hot enough for drops of water to dance, you're ready to begin cooking.

5.  Pour 1/4 C of batter onto the skillet for each 3-4 inch pancake.  These came out thinner than I was aiming for, but got thicker as the batter matured.  Cook until bubbles stop popping on the surface, 2-3 minutes.  Flip and cook until the other side is golden, another 1-2 minutes.  Remove to a platter, re-oil the griddle as necessary, and repeat until all the batter is cooked.

Makes about 20 small pancakes, serving 4-6

Difficulty rating  :)

Part XVIII: Prepping for Success

One of the things I'm looking forward to in retirement is not stressing about wanting to eat dinner the minute I come home.  I'll be able to do a 2-3 hour cooking project any day I choose.  Since I'm not there yet, I'm reluctantly getting into banking my own freezer meals.  One bacon western cheeseburger is a fun treat after a hard day.  More than one after-work drive thru in a month is a cry for help.

I already do this with baked goods.  It started with making four half-pound loaves out of a batch of challah dough and freezing them until needed.  It has gotten to the point that up to half of the chest freezer at any given time is bread, cookies, or another baked product.

It doesn't take much time or money to make your own freezer meals.  Whatever you're making, double it and freeze the rest.  This works great for lasagna, casseroles, and stews.  Buy the larger piece of meat if there's a sale, cook all of it, and slice the leftovers for another use.  Make that double batch of cookies or brownies and freeze what you don't need yet.  Cook up a whole pound of dry beans and freeze the result in 2-cup (one can) baggies.  If you keep an inventory taped to the freezer, items won't languish.  Just remember to update it whenever you add or remove items, or you could end up short one meal.

Yes, I know many people don't have a chest freezer.  The trick is to make the space you do have work for you.  Turn the little half-bags falling out every time you open it into something.  Rotate so nothing is freezer-burned.  If something is in there longer than six months, ask yourself why.  (For me, that's nuts and a bag of cranberries.  Nuts are a given since that's the best place to store them, but I really do need to use the cranberries.)

Most recently, I threw too many veggies into a teriyaki stir fry.  It ended up being five servings, so I was able to freeze the rest.  Another day, I grilled a whole tri-tip roast.  A pound was left after four servings, so that is in Freezer Camp for a month or two.

I haven't yet dedicated a day to intentionally making freezer meals.  Haven't had time for it.  When I do, that will be shared.  It's also a way to get ahead of holiday cooking.  Six weeks until Rosh Hashanah.

Lentil Sloppy Joes

Ground meats are still very expensive.  Lentils were on sale for 89¢.  I had not really considered vegan sloppy joes, but it kind of sounded good.  Besides, I still have some pizza/pasta sauce starter that I canned last year.  I have about half of what I made out of the $15 case of Romas.  Ok, so I only have to go through that once every other year.  Nice to know.

The easiest way to make sloppy joes is with canned sauce like Manwich or a seasoning packet.  Second easiest is half a jar of regular spaghetti sauce.  I got interesting with a mushroom marinara.  The smell is amazing because I put too much fresh oregano in it, which is being adjusted for the posted recipe.  (The oregano plant continues to thrive.)  I would gladly use this mixture in a lasagna or moussaka instead of the beef layer.

1 C brown lentils
1 Tb olive oil
1/2 red onion, diced (about 1 cup)
*2 cloves garlic, minced
*1 stalk celery, diced
8 oz mushrooms, sliced or chopped
1 tsp kosher salt
1/2 tsp pepper
*1 Tb Marsala or 1/4 C red wine, optional
*1 15 oz can tomato sauce
*1 Tb oregano, or 1/4 C fresh leaves
*4 hamburger buns for serving

1.  Sort and rinse lentils.  Bring to a boil in a saucepan with water to cover by one inch.  Lower heat to a simmer, cover, and cook until lentils split but are somewhat firm, about 30 minutes.  Drain.

2.  While that's going on, make the sauce.  In a large skillet, heat the oil on medium.  Add diced onion, garlic, and celery.  Cook until slightly softened.  Add chopped mushrooms.  Sprinkle with salt and pepper.  Cook until the mushrooms have given off their water, about 10 minutes.

3.  If using, add Marsala or wine to the pan and deglaze.  Add tomato sauce and oregano.  Stir to combine, bring to a simmer, and cover until the lentils are ready.  It's going to look like way too much sauce.  That will be fixed once the lentils are added.

4.  Add cooked lentils to the tomato mixture and allow to simmer while you toast the buns.  When everything is ready, spoon lentil mixture generously over toasted buns and serve open-faced.

Difficulty rating  :)

Pumpkin Protein Custard

I read several recipes for pumpkin pudding that are high protein, but didn't really find what I wanted.  I was kind of in the mood for a keto version of the pumpkin chiffon pie.  So that's what this is, except I put in the whole eggs instead of doing the chiffon whip part.  I didn't think I could finish the batch before the egg whites started to weep and separate.

The custard part of the title is because this will be cooked.  I'm doing the stovetop version and not baked like a crème brulée.  The mixture just has to get to 145ºF to be safe.  I went to 155º because some would be in the fridge for longer than three days.  Just being extra cautious.

The protein powder does the heavy lifting here for sweetness.  The date syrup/molasses is for flavor.  To make this truly keto, simply omit it, but you will be missing a layer of complexity.

I got five ramekins because they hold a cup if you go up to the rim.  Where I filled them, it made five servings.  This will also make enough filling for a 7" graham cracker pie crust.  Or you could make some kind of trifle or tiramisu with it, if you build the layers before the gelatin sets.

1 envelope plain gelatin, softened in 1/4 C cold water
*1 15 oz can pumpkin purée (not pie filling)
1 C milk
*1 serving (2 scoops) vanilla protein powder
2 eggs, lightly beaten
*1 Tb date syrup or molasses
2-1/2 tsp pumpkin pie spice
1/2 tsp salt
whipped cream for serving, optional

1.  While the gelatin is softening, add all remaining ingredients to a saucepan.  Stir to combine, getting out the lumps of protein powder.

2.  Heat the pumpkin mixture over medium, stirring frequently.  When it starts to spit, stir constantly.  Cook until mixture reaches at least 145ºF and thickens, about 8 minutes.   Remove from heat.

3.  Stir in gelatin until dissolved.  Portion into serving cups.  Chill until ready to serve.  If desired, top with whipped cream.

Makes about 4 C, 4-6 servings

Difficulty rating  π

Curry-Blackened Tilapia

I gave the buckwheat another try, which meant I needed something very flavorful to go with it.  It has been a long time since I've done a blackened fish.  This time, I decided to make a curry blend.  There's no cream or coconut base to dull it, relying on the blandness of the buckwheat to counteract the spice.

I need to "blacken" fish more often.  Putting together the spice mix is the most involved part.  Brush, rub, toss in hot pan, flip.  It's quick on a hot day and ready before the side dishes are.

While I'm using butter here, you can also use olive or avocado oil.  I felt like a lean fish could benefit from butter, plus it browns better.

4 tilapia filets
2 Tb butter or 1 Tb olive oil
2 tsp curry powder
1/2 tsp salt
1/4 tsp pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ground ginger
1/4 tsp turmeric
1/2 tsp paprika

1.  Open the windows and turn on the range fan.  Start preheating a large, dry skillet or griddle over medium-high heat.

2.  In a small bowl, stir together all the spices.  You will end up with roughly 4 generous teaspoons of mix.

3.  Melt the butter and brush on both sides of the fish.  Sprinkle all sides of the filets with the spices, roughly a little over half a teaspoon per side.

4.  Working in batches if necessary, add the fish to the pan and allow it to sear.  The pieces are ready to turn when they easily release from the pan, about 4 minutes.  Flip and cook other side, another 3-4 minutes, until thickest part is opaque and flaking.

5.  Serve hot, over rice if desired.

Difficulty rating  π

Leek-Yogurt Dip

Since my leeks aren't as wide as the ones you buy in the market, I didn't realize they were past time to harvest.  June 30th, I found my first scape.  Since I was leaving the next day on vacation, I decided to let it go for the week and harvest it when I got back.  That meant I was going to have to put the leek in whatever I made first.

After a week of eating out and mostly carnivore, I made a vegetable platter.  While not as elaborate as Purim, I did include the charred cabbage.  For the rest of the veggies, I made this dip.

This is barely a recipe.  Apologies.  It's a yogurt-based "onion" dip.  I didn't add any additional herbs, but you could make it your own with dill, oregano, thyme, or any favorite.

*1 leek, white and green parts only
1 Tb olive oil
*celery salt to taste
*1-1/2 C plain Greek yogurt
1 Tb lemon juice

1.  Trim off root and leafy green ends of leek.  Slice in half and rinse under running water to remove any grit.  Thinly slice.

2.  Heat oil in a small skillet on medium heat.  Add leek and cook until softened, stirring occasionally.  It will take 5-8 minutes.  Remove from heat and set aside.

3.  Whisk together yogurt, lemon juice, and 1/2 tsp celery salt.  If using additional herbs, add now.  Stir in cooked leeks and taste.  Adjust seasonings as needed.  Chill until ready to serve.

Makes about 2 cups

Difficulty rating  π

Chocolate Cashew Cookies

This recipe came with the dehydrator.  I believe you could do this in a convection oven at a low temperature.  It just won't take 12 hours.

The dehydrator cookie recipes have one thing in common: they're vegan and gluten-free.  This machine maxes out at 158º.  You're making them largely out of shelf-stable foods, so the end result is also shelf-stable.  This makes the cookies great for camping trips and other occasions that they may be stored in less than ideal conditions.

I chose to start with this cookie recipe because I had all the ingredients.  Nothing fancy, just stuff the average household has in the pantry.  You can sub any kind of nut for the cashews if you prefer.

*2 C unsalted cashews
1/2 C cocoa powder
*1/4 C maple syrup
1/2 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla
1/2 tsp kosher salt

1.  Place all ingredients in a food processor and run until well combined.  You will have to scrape it down a few times.  It's ok if the cashews don't break down completely.

2.  Shape the dough into tablespoon-sized balls, then press into 1/4" thick discs.  You can do this between two pieces of parchment, or just with your hands.

3.  Place cookies on parchment-lined dehydrator trays.  Dry at 158º (or a similar setting) for 8 hours.

4.  Remove from the parchment, turn over, and continue to dry on the unlined trays until firm, another 4-ish hours.

5.  Allow to cool, then store in an airtight container if not serving immediately.

Makes about 16

Difficulty rating  π

New Ingredient: Buckwheat

I've worked with buckwheat flour before, but not the whole groats.  They're popular in many countries, and a staple food in Russia.  Super King had a two-pound bag on special, so I figured I'd give a new grain a try.

Technically, buckwheat is a seed, like quinoa.  And like quinoa, it's a good source of protein and fiber without gluten.  It's highly nutritious, and grows in terrible soil.  It's recommended to use as a cover crop between plantings to inhibit weed growth, and only requires three months to reach maturity, making it ideal for short growing seasons up north.  Buckwheat also hates nitrogen fertilizer, so when American farmers started adding it as a common practice, they had to give up the crop.

There are two ways to cook buckwheat.  The first is like rice.  Simmer for 15 minutes and it's ready.  The more traditional way, and the way that makes the most nutrients bioavailable, is low and slow.  You can emulate the brick oven method in two ways in a modern kitchen.  One is to set your oven to its lowest setting, generally around 200-225º F, and let it cook all day in a covered cast-iron or clay pot.  That's how I like to do baked beans.  The other method is my new go-to, the slow cooker.  That wonderful tool when you don't have all day to make dinner.

The cooked texture is rice-like.  The smell is earthy, and definitely the same as buckwheat flour.  The taste is a little bland.  I just put in a pinch of salt, and it needed help.  Cooking it in broth would add more flavor.  I could see a light drizzle of soy sauce improving it.  I'll have to experiment.

1 C roasted buckwheat groats
2 C water
pinch of salt

1.  If you bought non-roasted buckwheat, start by lightly toasting it in a dry pan.

2.  Rinse grains.  Add in a pot or slow-cooker with water and salt.

3.  For slow cooker, set to low for 4-6 hours or keep warm for 8+.  In oven, set to 200ºF if possible, and cook until water is absorbed, about 4 hours.  To simmer on stove, bring to a boil briefly, lower heat to simmer, and cook 15 minutes.

4.  Fluff up the grains, which will also let you check that the water is absorbed.  Serve hot, in soups, or chilled in salads.

Difficulty rating  π

Freezing Eggs

I don't know what made me think I could go through 40 eggs in a month.  The sale was two 20-packs for $4, or 10¢ each.  I'm still paranoid about egg prices since the bird flu shortage.  I tried baking and adding them to other dishes, but I only have breakfast at home 4-5 days per week.  Plus, I was about to go on vacation for a week.  It was time to look for other ways of preserving them.

You can't freeze hard-boiled eggs.  It turns the whites into water.  You can dehydrate yolks, and the new dehydrator came with a recipe.  You salt-cure them first, then dry into something similar to a cheese that is then grated.  Not something I'm interested in.  That left freezing them uncooked.

You can freeze the yolks and whites of raw eggs separately.  The whites will not be usable for meringues, but you can scramble them up.  The yolks will still have their thickening power.  The majority of the eggs I use are for omelets and whole in baked goods, so I went the scrambled route.

The process is very easy.  Crack into a bowl and scramble.  You can add a pinch of salt and/or pepper to make seasoned eggs.  Not knowing the final use, I opted for plain.  Pour the egg into ice cube trays or silicone muffin cups.  Freeze, pop out, repeat until you've made as many as you want.

The frozen eggs can then be transferred to a freezer bag or other container and kept frozen.  To use, bring out desired number and thaw overnight in the fridge.  Scramble them back up to redistribute the water content and you're good to go.  The bags will be a loss, as I don't reuse plastic bags that have held foods requiring cooking.  I could have used the FoodSaver, but I wanted to be able to store many in one bag and pull out one or two as needed.

I'm not going to do this all the time, but it was a solution to the problem on this day.  It turns the eggs into a long-term food item, with a storage time of up to three months.  And I will watch my urge to get a good deal in the future.

Tilapia Patties with Tahini

I was having one of my guilt trips over not eating fish.  I was also trying to use up eggs, so this happened.

I was pleasantly surprised that these patties mostly took on the flavor of the fresh vegetables.  I did use home-grown celery, which has far more flavor than what you buy at the market.  All the randomly sized vegetables from the garden required some adjustment for the published recipe.

You could have these with any sauce, or just a squeeze of lemon, but the tahini does complement it well.  With a side of roasted squash and fresh green beans from the garden, this was a light and summery meal.

4 tilapia fillets (about 1 lb)
*1 stalk celery, chopped
*3-4 green onions, chopped
1 medium carrot, peeled and chopped
salt and white pepper to taste
1/2 tsp paprika
1/3 C flour or 1/2 C breadcrumbs
*2 eggs
oil for frying

1.  Start by poaching the fish.  Fill a skillet or saucepan with water to barely cover the fillets.  Bring to just below a simmer.  You do not want to boil the fish.  Cook until tilapia is translucent and flakes apart, about 10 minutes.  Drain, then flake into a bowl.

2.  Run celery, green onions, and carrot through the food processor until well processed, but not quite a paste.  I used the leaves from my celery, and they made a nice difference.  You could add 1/4 C parsley for the same effect.

3.  Add vegetables to the bowl.  Sprinkle in salt, white pepper, paprika, and the flour.  Stir to distribute evenly.  Lightly beat the eggs and add to the mix.  It should not be watery.

4.  Heat a large skillet or griddle over medium heat.  Add about 2 Tb oil, enough to coat the bottom, and allow it to heat until drops of water pop.

5.  Scoop 1/4 C mounds of fish mixture onto the skillet.  Press down lightly to distribute.  Fry until golden and easily release from the bottom, about 5 minutes.  Flip and cook the other side.  Remove to a paper towel-lined plate, re-oil the pan, and repeat with all the mixture.  You should get around 12 patties.

Tahini sauce

1/4 C tahini paste
1 Tb olive oil
4 cloves garlic
1/4 C lemon juice
salt to taste

1.  Whisk together all ingredients.  Taste and adjust seasonings.

2.  If a thinner sauce is desired, add water a tablespoon at a time.  Refrigerate any unused sauce.

Serve patties hot, with tahini for drizzling or dipping

Difficulty rating  :)