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  :)

Lemony Fava Beans

Now that I have a reliable source of favas, I need to find ways to use them.  There aren't a whole lot of recipes out there.  They're mostly for ful medames, which I know how to make.  I saw recipes similar to what I'm making here using early spring peas.  That was what I had in mind.

Ok, I'm going to have to buy the frozen favas more often.  They were lacking in cooking instructions, so I put them on to simmer like they were frozen limas.  In five minutes, they were soft and cooked through.  I see why there are recipes out there turning them into guacamole or other spreads.

I pulled a leek from the garden to make this dish, and I did not know they make side pups if you let them grow too long.  I transplanted the babies.  If they survive, that's three more leeks.  I also have a round growing in my indoor seed-starting area.  Hard to believe I need to start my seeds for October transplants this month.

PS, the greens from the leeks are getting dehydrated as seasoning when I don't need them for the broth bag.  You don't need to throw the tough tops away.

2 Tb olive oil
*1 leek, white and light green parts only
*2 cloves garlic, minced
salt and white pepper to taste
one 14 oz bag frozen, double-peeled fava beans
*1/4 C chopped fresh cilantro or parsley
*juice and zest of one lemon
pasta or rice for serving

1.  To clean the leek, remove root and green ends.  Split down the middle.  Rinse between the layers to remove any dirt and/or bugs.  Shake off excess water.  Cut cleaned leek into 1/4" thick slices.

2.  Simmer favas in water to cover by one inch for five minutes.  Drain and set aside.

3.  Heat oil in a medium skillet or the saucepan.  Cook leeks and garlic until softened, then add favas.  Season with salt and white pepper.  Once heated, add lemon juice, zest, and herbs.  Continue to cook until the lemon comes to a boil, then remove from heat.

4.  If desired, garnish with more herbs, lemon wedges, or even some cheese.  Serve as a side, over pasta or rice, or chill as a salad protein.

Difficulty rating  :)

Black Bean Brownies

As we continue the quest for high fiber, high protein, low sugar desserts, I decided to try these from Sugar Spice and Glitter.  There are vegan versions out there, but I got a really good deal on eggs at Super King.  10¢ each, but you had to buy two flats of 20, so 40 eggs for $4...to go through in about a month.  Non-vegan bean brownies it is.

This is one of those recipes that the ingredient assembly takes longer than actually making it.  Also, I cooked the beans from dry.  That's a generous 2/3 C soaked for 8 hours, then simmered for 2 hours.  I bought a can the next day so this wouldn't happen again.  Home-canned is slightly less than two cups because of headspace, or I would have opened a jar.

While these do count as a snack/dessert, they could also fit the nutritional profile of breakfast.  Eggs, beans, dates, and applesauce.  There's nothing wrong with unsweetened cocoa powder in breakfast.  I did add chocolate chips to mine, as I would for any brownie, but walnuts would add to the breakfast argument.  Your choice.

*1/2 C cocoa powder
1/2 tsp baking soda
1/2 tsp salt
2 C cooked black beans (one 15 oz can), rinsed
*1/2 C chopped pitted dates
*1/2 C unsweetened applesauce
*2 eggs, room temperature 
2 tsp vanilla
*up to 1/2 C mix-ins or toppers like nuts and chocolate chips

1.  Prepare an 8x8 or 9x9 pan with parchment.  I would suggest also spraying it.  Being low fat, they do stick a bit.  Preheat oven to 350º.

2.  In a small bowl, combine cocoa powder, baking soda, and salt.  Set aside.  In the food processor, combine everything else except mix-ins.  Pulse at first, then run until fairly smooth.  It's going to look like very awkward quiche filling.

3.  Add the cocoa powder and run the processor until a smooth batter forms.  Pour into prepared baking dish and smooth to fill all the corners.  I put a layer of chips inside and left the top plain.  You could sprinkle toppings on it.

4.  Bake about 25-30 minutes, until a toothpick comes out mostly clean.  I think mine went a minute too long and almost dried out.  Cool 5 minutes in the pan, then remove using the paper to cool fully on a rack.  Cut into squares and serve.  Store leftovers at room temperature for 2 days, in the fridge up to a week, or longer in the freezer.

Makes 9 to 12, depending on cuts

Difficulty rating  :)

Cacciatore with Cabbage

I did find that I posted a simplified chicken cacciatore recipe way back in the early days of the blog.  The one I came up with for this post has more ingredients and is a bit fancier.  I'm also doing it as low carb, since I had a pasta dish coming up next on my meal plan.  The sweet potatoes were still in the oven when I took the photo.

It is still a very simple dinner.  It can be made in two hours on the stovetop or 6 in the slow cooker.  That was me keeping the menu flexible in case my work schedule changed.

1 Tb olive oil
*1/2 cabbage, about 1 lb, thinly sliced
*1/2 red onion, thinly sliced
*2 cloves garlic, minced
*4 bone-in chicken thighs
8 oz mushrooms, quartered
*1 15 oz can tomatoes, any cut
*2 Tb tomato paste
2 C chicken broth (lower salt if possible)
*2 Tb cooking wine such as Marsala, optional
salt and pepper to taste
fresh or dried herbs of choice (I used *oregano and *cilantro)

1.  Drizzle oil in a large skillet with a lid or a slow cooker.  For slow cooker, it's a dump and go for 6 hours on low.  For skillet, heat over medium.

2.  Add onion, garlic, and cabbage.  Cook until fragrant and cabbage is about half wilted, 10 to 15 minutes.  I also added the tomato paste at this point because it was frozen.  Or, you can add it now if you want a caramelized flavor from it.  Add mushrooms and cook until they start to give off water, another 5 minutes.

3.  Nestle in the chicken pieces.  Add tomatoes, broth, wine, and pepper.  I skipped salt because of the broth.  For water or sodium-free, add about 1/2 tsp.  I chose to add the fresh herbs at this point as well, or you can add them at the last 10 minutes.

4.  Bring to a low boil.  Lower heat to a simmer, cover, and cook 1-1/2 to 2 hours.  The chicken will be done in under 45 minutes, but you want it fall-apart tender and for the bones to leach flavor into the broth.  Check the water level every half hour or so, and add broth or water if too dry.  For slow cooker, check every 2 hours if possible.

5.  Serve hot, either on top of the vegetables or with them on the side.  Noodles or rice make a great side.  I turned the last of the leftovers into soup with just a bit more tomato paste and water.

Difficulty rating  π