North of the Border Tortillas (ea)

From the kitchen of Bob Van Putten_

1 cup flour  

1 cup masa or home-ground corn flour, not cornmeal  

1 egg, or equivalent egg powder  

1+ cup water  

  

Simply mix the dry ingredients, then add the egg and water to make a thin batter.  Then fry a few minutes on each side.   

  

These are great at home and have become a camping staple of mine. I pre-mix the dry ingredients, package them in a small bag, and fry them up over a twig fire in a teflon-coated or cast-iron pan with a small amount of cooking oil.

The Best Spaghetti Squash

Ingredients
2 medium spaghetti squash, split lengthwise and seeded
Chopped-up sun-dried tomatoes packed in herbed olive oil (oregano, etc.)
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
2 tablespoons truffle oil
1/2 cup grated Parmigiano-Reggiano 1/4 cup chopped fresh flat-leaf parsley 

Directions
1. Preheat the oven to 350 degrees F.
2. Season the cut sides of the spaghetti squash with olive oil and some salt and pepper.
3. Place the spaghetti squash cut-side down on a large baking sheet and bake until the squash is tender and the flesh can be scraped with a fork into "spaghetti" strands, 40 to 45 minutes.
4. Allow cooling slightly. Using a large fork, carefully scrape the strands of spaghetti squash into a large bowl
5. While still warm, drizzle with the oil, sprinkle with the Parmigiano-Reggiano and parsley, and season to taste with pepper.
6. Toss gently and serve.

Source: https://www.foodnetwork.com/recipes/guy-fieri/roasted-spaghetti-squash-with-parmigiano-reggiano-and-truffle-oil-3162598

Live Long - Eat Beans

"The longevity all-star food is beans. If you're eating about a cup of beans a day, it's probably worth an extra four years of life expectancy." —Dan Buettner, founder of Blue Zones

How to Cook Garbanzo Beans Soft & Creamy (2022)
What to Eat with Hummus

Flatbread (no-yeast) Pizza

I may have found my flatbread pizza 'starter' recipe

Ingredients:
3 cups of all-purpose flour
1 teaspoon table salt
1 cup of warm water
3 tablespoons olive oil
cornmeal for dusting
desired toppings

Directions:
1. Pre-heat oven or grill to 475 degrees
2. Add salt to flour and mix well
3. Add water and olive oil
4. Mix to make a ball and knead till smooth, split into two balls
5. Using a rolling pin, roll out dough to the thickness desired (thin better)
6. Place the dough on the baking sheet(s) ... sprinkle cornmeal (I spray w/oil) 
7. Poke the dough with a fork
8. Bake flatbread 8-10 mins or until edges are turning golden brown
9. Remove, brush the surface with olive oil and add any desired toppings
10. Bake for another 8-10 minutes watching top and crust for proper doneness

Note: the final baking requires attention and adjustment when baking on the grill due to hot spots and temperature gradients to prevent thin-crust burning/charring. (I use a pizza stone and bricks during a portion of the bake to raise the pizza slightly from the high temp grate).

Details: https://midwestfoodieblog.com/flatbread-pizza-dough-5-minutes-no-yeast/#tasty-recipes-14239-jump-target

Live Longer - Foods

I have to capture this simple foodie tip ...

Looking to have a 'healthy' mid-morning snack I created a tasty treat in 2 minutes.
1. grab a slice of Aldi Keto wheat bread
2. spread 3 tablespoons of homemade hummus on the slice
3. slice a medium tomato and place it on the hummus spread 
4. sprinkle a teaspoon of ground flaxseed on the sliced tomatoes 
5. lightly add about 1/2 tablespoon of organic extra virgin olive oil (EVOO)
6. sprinkle organic turmeric on top to lightly coat everything
7. finally, add ground black pepper (to your liking) to the open sandwich
8. (consider enjoying the sandwich with some bread & butter pickles on the side for sweetness and if you like a 'spicey bite', sprinkle some cayenne pepper or your favorite hot pepper seasoning)

Benefits ...
Aldi Keto wheat bread - 35 calories, 10 grams fiber, 10 grams carbs and no sugar  
Hummus - plant protein, fiber (for the gut bacteria), fights inflammation (EVOO)
Tomato - 40% of the daily vitamin C. vitamin A for immunity, vision, and skin health
EVOO - provides anti-oxidants and healthy fats
Tumeric - an anti-inflammatory spice from curcumin
Black pepper - an aid in the absorption of curcumin

Easy (eat anytime) Quiche

Ingredients:

1/2 thinly sliced onion

1/2 thinly sliced zucchini

1 thinly sliced tomato

3 large eggs

1 3/4 C whole milk

1 C of shredded cheese, any mix, whatever is handy.

1 C Bisquick

1/4 t. Black Pepper (you could also add salt, but I find there’s enough in the cheese)

….add ANY veggies, i.e. spinach, broccoli, mushrooms, ham, sausage etc.

Directions:

1. Spray pie dish

2. Preheat Oven to 400°

3. Layer on bottom of pie dish with 

.. 1/2 thinly sliced onion

.. 1/2 thinly sliced zucchini

.. 1 thinly sliced tomato

.. Optional….add ANY veggies, i.e. spinach, broccoli, mushrooms, ham, sausage etc.

4. Whisk the following till smooth:

.. 3 large eggs

.. 1 3/4 C whole milk

.. 1 C of shredded cheese, any mix, whatever is handy.

.. 1 C Bisquick

.. 1/4 t. black pepper (salt to taste, but I find there’s enough in the cheese)

5. Pour over veggies. (Some veggies will float, so simply push down

6. Sprinkle paprika on top for a nice browning.

7. Bake 35-40 minutes, until knife inserted in center comes out clean.  

8. Let stand at least 10 minutes before cutting.  

** this recipe is so forgiving and versatile.  I use whatever is on hand. 

Crock Pot Lentil Soup

Ingredients 

1 C Lentils

1 C diced Celery

1 C diced Carrots

1 C diced Onion

2 Cloves minced Garlic

1/2 t Basil

1/2 t Oregano

1/4 t black Pepper

1 1/2 C cubed Ham

32 Oz Chicken (bone) broth 

1 C Water*

8 Oz Tomato Sauce*

(*option: substitute 15 Oz of Diced Tomatoes)

Directions

1. Prepare above ingredients

2. Place in crock pot and set on high

3. Cook for 4 hours stirring periodically

4. Serve with crackers 

5. See below

Considerations:

- add or serve with jalapeño slices to spice up

- sprinkle with Parmesan/Romano grated cheese

- add toasted French bread slice and 1-2 cheeses, broil (French 'Onion-less' Lentil)

Recommended (to me) - Old Fashioned Chicken and Dumplings

A friend and YouTube foodie recommended this Ken Rowlings' recipe for Chicken and Dumplings. "Well, folks, it is a done deal, and I know my mother and my grandma would be proud of this ol’ traditional Southern dish., This is one of those flavorful meals that will stay with you all day long. Y’all enjoy."

Check out https://kentrollins.com/old-fashioned-chicken-and-dumplings/

Eddie's Best Bread

Ingredients

1/2 cup whole milk
1/2 cup granulated sugar
1/4 cup butter, melted
1 1/2 teaspoons salt
1/2 cup water (105 to 115 degrees)
2 packages active dry yeast
2 large eggs, lightly beaten
4 1/2 cups all-purpose flour, may need a little more

Instructions

1. Place milk in a small saucepan and bring it just to a boil. Immediately remove from heat and stir in sugar, butter, and salt. Let cool to lukewarm (no hotter than 115 degrees.)
 2. Mix together warm water and yeast. I do this right in the glass measuring cup that I measure the water in. Let sit a few minutes.
3. Pour yeast mixture into the mixing bowl for your electric mixer. Add milk mixture, eggs, and 2 cups of flour. Beat with paddle attachment until mixed.
4. Beat in remaining 2 1/2 cups flour gradually. There is a chance you will need a little less than 4 1/2 cups of flour.
5. Next knead the dough. Use a dough hook on an electric mixer. Beat with speed set to 2 for ~ 7 minutes. (or knead the dough on a lightly floured surface for 8 to 10 minutes. (I use the dough hook for about 5 minutes and then knead by hand for a few minutes).
6. Place dough in a buttered bowl. The dough ball gets greased with butter on all sides. Cover bowl with a kitchen towel or plastic wrap and set in a warm place to rise for 1 hour.
7. Divide into two halves and place each half in a buttered bread pan, set in a warm place to do the second rise for 1 hour.
8. Preheat over to 375 and bake for 20 to 25 minutes.
9.  Remove from oven and brush with butter.

Natasha Chicken Patties

 Ingredients

• 4 cups shredded chicken, from 2 large chicken breasts, (16 oz by weight)
• 2 large eggs
• 1/3 cup mayonnaise
• 1/3 cup all-purpose flour
• 3 Tbsp fresh dill, finely chopped (or 1 Tbsp parsley)
• 3/4 tsp salt or to taste
• 1/8 tsp black pepper
• 1 tsp lemon zest, plus lemon wedges to serve
• 1 1/3 cups mozzarella cheese, shredded
• 2 Tbsp olive oil to saute, divided
• 1 cup Panko bread crumbs

Instructions

1. In a large mixing bowl, whisk together: 2 eggs, 1/3 cup mayo, 1/3 cup flour, 3 Tbsp dill, 1/2 tsp salt, 1/8 tsp black pepper and 1 tsp lemon zest.

2. Add in shredded chicken and 1 1/3 cups shredded mozzarella then stir until chicken is well coated in batter.

3. Cover the bowl and refrigerate the mixture at least 30 minutes (this will help with forming patties). Use a trigger release ice cream scoop to divide into 12-15 cakes then form into 1/2-inch thick patties. Dip both sides in Panko crumbs.


4. Place a large non-stick skillet over medium heat. Add 1 Tbsp olive oil and half of the chicken patties. Sauté for 3-4 minutes per side until golden brown, adding more oil as needed. Repeat with remaining patties.


5. As soon as patties are off the heat, sprinkle with salt and squeeze fresh lemon juice over the patties. 

6. Serve warm.



Source: Chicken Patties

3-Ingredient Flatbread

My delicious and easy flatbread recipe uses a base of yogurt and flour — and that's it! Use it everywhere you'd normally use regular bread :) using Flour, Baking Soda, and Greek Yogurt.  

See https://www.biggerbolderbaking.com/flatbread-recipe-3-ingredients-easy/#flatbread   Ingredients 1 cup (8oz/225g) full fat natural plain yogurt (or greek yogurt) Add enough yogurt to match the consistency in my video. You may not need the entire cup depending upon the type of yogurt and flour you use.1 cup (5oz/142g) all-purpose flour*2 teaspoons baking powder
 Optional toppings
* 1/2 cup (4oz/115g) butter
* 2-3 cloves garlic (finely minced)
* parsley (roughly chopped)
* 1 pinch salt (to taste)
 Directions:1. In a large bowl combine the flour and baking powder. Next, add in the yogurt and mix with a spatula until the yogurt has absorbed the flour. You will need to get in there with your hands to really bring the dough together. 

2. Note: Depending upon where you live and flour you use, you may not need all of the yogurt. Start with an initial quantity of flour and add yogurt until you get the consistency in the video. It's best to add yogurt a little by little.

3. Once the dough is formed into a smooth ball, place it on a floured surface. Using a knife divide the dough into 6 (2oz) balls.

4. Working with one ball of dough at a time, roll each one out to an 8 x 8 circle. Try to roll the dough as thin as possible as this will ensure the bread cooks evenly on both sides with nice air bubbles in between. 
5. Heat a large skillet over medium heat. While the skillet is heating melt together the butter, minced garlic, and salt in the microwave for about 30 seconds.

6. Using a pastry brush, brush one side of the rolled dough with the garlic butter before placing it (garlic side down) into a hot skillet. Allow the bread to toast and bubble up cooking for about 2-3 minutes on each side.

7. Once the bread is nice and toasty on each side remove from the heat sprinkle with fresh chopped parsley or herbs of your choice

8. Repeat this process until all 6 flatbreads are cooked. Stack up on a plate or in a covered basket to keep warm. Store at room temperature for 3 days and reheat on the pan before use. 


 

Mary's Nest Super Mineral Broth

Mary says "A number of years ago, I discovered Magic Mineral Broth in a cookbook titled The Longevity Kitchen by Rebecca Katz.  I loved the idea of using actual vegetables in a broth to give my body the minerals it needed instead of turning to a bottle of vitamins."Katz Mineral Broth https://www.rebeccakatz.com/magic-mineral-broth

Ingredients

• 2 Yellow onions, unpeeled roughly chopped
• 1 Red onion, unpeeled roughly chopped
• 6 Carrots, unpeeled roughly chopped
• 1 head Garlic, unpeeled sliced in half
• 1 Leek roughly chopped
• 1 bunch Celery roughly chopped
• 4 Red skinned potatoes, unpeeled roughly chopped
• 3 Sweet potatoes, unpeeled roughly chopped
• 6 inch Fresh ginger, unpeeled roughly chopped
• 6 inch Fresh turmeric, unpeeled roughly chopped
• 1 piece Kombu (sea vegetable)
• 1 Bay leaf
• 1 teaspoon Whole black peppercorns
• 1 teaspoon Whole allspice berries
• 1 bunch Flat-Leaf Italian parsley
• Filtered water to cover

Instructions

• Place stockpot on a stove burner and add all ingredients, except the parsley, to a large stockpot and cover with water.
• Bring mixture to a boil on high, then immediately turn to low and allow to simmer, uncovered, for 2 hours.
• After two hours, add parsley to stockpot and allow mixture to simmer for an additional 10 minutes.
• Remove stockpot from stove burner and allow to cool slightly. Remove solids from stockpot and strain broth through a flour sack colander placed over a pot or bowl.
• Decant broth and refrigerate. Broth will stay fresh for 5 days refrigerated. For longer storage, freeze broth. If frozen, the broth will stay fresh and retain its flavor for approximately 4 months.

 Video https://youtu.be/x4lI5FnBF8g

https://marysnest.com/super-mineral-broth-recipe-natural-immune-booster-video/

The Best Scalloped Potatoes

Ingredients:

4 Russet Potatoes, peeled, washed and thinly sliced
1 onion, thinly sliced
3 tbs butter
3 tbs all purpose flour
1 1/2 C milk
1 pinch of nutmeg
Salt, pepper, garlic, dried thyme to taste
Parsley

Directions - Preheat oven to 375 degrees

1. Spray cast iron skillet or casserole dish with Pam
2. Using a mandolin (or slice thinly with a sharp knife) - slice your potatoes into about 1/4 inch thick slices. - Slice onions into thing rings.
3. In a saucepan, melt butter over medium heat.
4. Mix in the flour and stir constantly with a whisk for one minute.
5. Season with salt, pepper and garlic powder.
6. Stir in milk. Cook until mixture has thickened. Add in thyme and 1/4 C cheese,  continue stirring until melted.
7. Ladle a little amount of the cheese mixture into the skillet to coat the bottom. 8. Next, add a layer of potatoes, followed by onions, and topped with cheese. 9. Repeat this layering process until your skillet is mostly full. Top with 1/4 C of cheese, paprika and dried parsley. 
9. Bake for 1 hour or until potatoes are tender and cheese is browned. (If it’s browning too quickly, put aluminum foil on top and continue baking)  

Let stand @ 20 minutes before serving.

Mary's Nest - Creamy Hummus

Marys shares her five tips on making creamy hummus - our favorite dip for veggies.

What you need:
1 Can Chick Peas
2 Tbsp of Olive Oil
1/4 C of Tahiti
1/4 C of Lemon Juice
1/2 tsp Sea Salt (to taste)
1-2 cloves of Garlic pressed

0:00 Introduction 
0:43 Ingredients for Homemade Hummus
3:36 Tip #1
4:20 Tip #2
4:30 How to Remove Chickpea Skins
6:51 Can you use a blender to make hummus?
7:13 Tip #3
7:58 Tip #4
9:24 How to Make Homemade Hummus
10:34 Tip #5
14:00 How to Make Dukkah

Adapted from Mediterrean Dish https://www.themediterraneandish.com/
Visit the Mediterrean Dish YouTube Channel

Air-Fryer Wild Caught Salmon

Ingredients: Rub
1/4 tsp Salt
1/4 tsp Pepper
1/4 tsp Thyme
1 tsp Paprika
1 tsp Brown Sugar
1 garlic clove - grated

Directions:
1. Mix all ingredients together
2. Rub Salmon with EVOO
3. Rub in 1 grated garlic clove
4. Add the Rub (be generous) and then pat down
5. Place Air Fryer at 400 degrees and 'fry' for 10 minutes
(Notes: adjust seasoninds to personal preference. Triple Rub and save in glass jar.

Key Lime Pie Milk Shake

Ginger found a great, delicious option to Key Lime Pie dessert ... a Milk Shake!

Ingredients: (serves 6)
7 Tablespoons of sweetened condensed milk
6 Cups of Vanilla Ice Cream
3/4 Cup of Milk
3/4 Cup of Key Lime Pie Juice
Whipped Cream
Piroulines

Directions:
1. Allow Ice Cream to soften slightly ... slightly
2. Add all ingredients (less Whipped Cream) to a blender
3. Blend* to desired consistency
4. Fill appropriate glasses (we used plastic colored wine glasses)
5. Top blended drink with Whipped Cream
6. Add Pirouline 

*Note: A blender is recommended but a food processor can work.

 

Foods to Relieve Constipation

From independent resources ... common foods highlighted.

Medicinenet.com
Beans; Kiwi; Sweet Potato; Popcorn; Nuts and Seeds; Pears, Plums and Apples; Whole Grain Bread; Berries; Flaxseed; Brocolli; Prunes; Coffee

WebMD.com
Raspberries; Pears; Popcorn; Watermelon; Oatmeal; Almonds; Potatoes; Lentils; Yogurt; Coffee; Water

Womenshealthmagazine.com
Beans; Brocolli; Oatmeal; Spinach; Nuts; Berries; Pears; Apples; Okra; Coffee, Sauerkraut

Foods to Avoid: Dairy; Fast Food; Red Meat; Gluten foods; Unripe Bananas

Remedies for Constipation
Keep in mind that the bowels may need to be retrained. Here are some common rules to retrain the bowels:

• Figure out the cause of your constipation and make necessary changes. For example, stop over-using laxatives, or discover which medication is causing your constipation.
• Never hold in a bowel movement.
• Drink up to eight glasses of pure, filtered water daily.
• Set a specific time to defecate every day, such as after breakfast or after exercising.
• Maintain a regular exercise routine of 20 minutes a day, three times weekly.

Air Fryer Cooking

Adding to our cooking options for health and convenience purposes ... we recently were introduced to the Instant Pot Air Fryer - Model Vortex 6. Air 'frying' replaces hot oil with super-heated circulating air to produce the same crunchy taste and texture that makes deep fried food so good. It still traps juices inside the crispy coating, without the added grease: it’s quicker, cleaner, healthier, and a whole lot easier. 

The claim is we will be able to achieve that deep-fried taste and texture with up to 95% less oil, and enjoy easy cleaning because minimal grease means minimal mess.

Some recipes (for most air fryers) we are investigating:

Vortex Recipes for Air Fryer, Instant Pot and more (and free temp/time guide)
Best Recipes to try in an Instant Pot Vortex
Pinterest Ideas for Air Frying
Pioneer Woman 45 Best Recipes

Fasting and Low-Carb Ideas and Recipe Sites

Here are a few sites we use to get motivation, ideas and great food recipes.

Sam the Cooking Guy 
Entertaining, down to earth recipes and fun to watch (not really low-carbs BUT!)

"I'm Sam, and this is my Youtube channel - welcome to my world of cooking!
If you love food that’s big in taste, small in effort, and served with a healthy dose of irreverence… well, you’ve definitely come to the right place."

Kent Rollins
Cowboy cooking - simple, filling and on a campfire/cast iron skillets.

"Love outdoor cooking? Want to learn more about Dutch oven cooking, cast iron or grilling? Then you've saddled up to the right place. I've been cooking outdoors over live fire for over 25 years as a chuck wagon and cowboy cook."

Cooking at Home with Jacques Pépin
Cooking quality food - simple and delicious in about 30 minutes. Search YouTube

"In his more than sixty years as a chef, Jacques Pépin has earned a reputation as a champion of simplicity. His recipes are classics. They find the shortest, surest route to flavor, avoiding complicated techniques."

AllRecipes Low Carb

"Allrecipes has hundreds of healthy low-carb recipes, from dinners to desserts. Whether you fancy fish, meat or vegetarian, we have you covered."

Eclairs

Ingredients - Shells

Preheat oven to 425 degrees

1/2 C water
1/2 C milk
1 t. sugar.            
1/4 t. salt
1 stick butter
1 C of flour 

Directions - Shells

1. Place all ingredients (except flour) in a saucepan 
2. Bring to a boil

3. Once boiling, remove from heat and stir in 1 C flour
4. Stir well

5. Put warm mixture in a mixing bowl, beating until cool.

6. Add four eggs, 1 at a time.  Beat until smooth and ribbon-like.

7. Put in pastry or plastic bag and carefully make eclair shells approx. 4” x 3/4”

8. Place on a grease cookie sheet and bake at 425 for 10 minutes.

9. Reduce to 325 degrees for 30 minutes, turning tray at about 15 mins. into baking 

10. When golden brown, remove and cool on a rack.

 

Filling - Ingredients and Directions

8 oz. of heavy cream

1 package of instant vanilla pudding

Beat the heavy cream and add vanilla instant pudding (use some or all of the pudding according to taste). Whip till creamy.

Chocolate Topping - Ingredients and Directions

8 oz bittersweet chocolate chips

4 oz heavy cream

Melt till creamy.