White bean pb&j protein bars

Howdy Pardners! It's me again...  and as usual I am up to weirdness.  This time I thought I would try to make my own protein bars. I eat a lot of protein because of my diabetes. I am type II and I could be better at controlling my sugar but I do try to maintain a good diet with less sugar.

Sugar is a curious thing, of course every knows that there is sugar in candy, cakes, fruit, soda, etc.. but it surprised me to learn that all carbohydrates are a form of sugar, some digest quickly (simple sugars), some digest slowly (complex carbohydrates), and some do not digest at all (fiber). 

My opinion is that the more natural you can make your food, the better your body will process it. So I experiment with different ideas and do research to try and find different ways to make foods that I will like that I can be proud of.

I am very proud of these bars. The only questionable ingredient is the extract, and it is a small amount. Everything else is good for you on their own and even better when you combine them.

Feel free to experiment with this recipe and let me know how it works out... I also have some ideas for next time I make them.

White Bean Peanut Butter and Jelly Protein Bars

1 15 oz can white kidney beans
1 cup peanut butter
2 tsp raspberry extract
1 cup oat flour
1/2 cup wheat germ
1/2 cup water
1/2 cup sugar
3 cups rolled oats

Pulverize 1 cup oats set aside
Add 1 15oz  can white beans (drained) and 1 cup peanut butter to food processor blend until smooth.
Add extract, water, wheat germ, pulverized oats, 1 cup whole oats. Process until a dough is formed.

Knead remaining oats into the dough.

Form into 6x 8 rectangle wrap in plastic wrap and flatten to desired thickness.

Let rest several hours or overnight then cut into 16 2 oz bars. Wrap individually and store in refrigerator or freezer.




Ideas for next time:
Dried strawberries (chopped)
Chopped nuts
Coconut (unsweetened) shredded

Different extracts?
Roll into 1 oz balls and roll in chopped nuts or coconut
Dip in chocolate
Maybe bake them for a short time?



I hope you enjoy these delicious treats and now go cook something!

Trace

Black Bean Brownies - yes, I said black beans....

So I saw this article on Fooducate's Facebook page and I thought brownies with no guilt? uhhh ok! I did not add the chocolate chips partially because I wanted to lower the sugar content and partially because I did not have any :)

If you are not aware of Fooducate here is your chance to learn! I don't always agree with their opinions but I think they have a good handle on presenting the truth about everything that they review. So check them out at http://www.fooducate.com/ or on Facebook, or if you are really cool, download the app for your phone!

Here is the recipe:

Black Bean Brownies
http://www.fooducate.com/blog/2011/02/14/show-your-valentine-some-love-with-beans/

Ingredients:

1 15-oz can black beans, rinsed and drained very well
3 eggs
3 Tbsp canola oil
½ cup unsweetened cocoa powder
Pinch of salt
½ tsp baking powder
1 tsp vanilla extract
2/3 cup brown sugar, packed or ¾ cup white granulated sugar
½ cup semi-sweet chocolate chips, divided (I did not add)



Instructions:

Preheat oven to 350 degrees.
Spray an 8” x 8” baking pan with cooking spray.
In food processor, process black beans until smooth.
Add the eggs, oil, cocoa powder, salt, baking powder, vanilla extract, and sugar, and process until smooth.
Add ½ of the chocolate chips, and pulse a few times or stir, so that the chips are mixed in.
Transfer the batter to the baking pan, and sprinkle the remaining chips on top of the brownies.
Bake for 30-35 minutes, or until a toothpick inserted at the center comes out clean.
Enjoy with a small scoop of vanilla bean ice cream!

Without the chocolate chips...


Go cook something!

Cooking for the future.....

Cooking for the future...

Sounds pretty cool right? Nah... I am just talking about cooking a big recipe and then freezing it for later. You can find all types of recipes on the web for all types of food. You can cook hamburger in advance and freeze it in whatever portion size you would prefer, need a quick meal (spaghetti, tacos, chili, etc.) just pull out a bag of frozen but already cooked meat. You can make whole lasagnas, casseroles, or even cakes (unfrosted) and freeze for a later date. Whether you need a quick meal or want to take a meal to sick friend, the freezer is your friend.

With that mind now let's talk waffles! I made a double batch of waffles this weekend and was able to freeze a gallon size zipper bag with waffley goodness! What do you do with waffles from the freezer? Pop them into a toaster or the oven and then you can top them with anything. Yes Virginia you can make your own frozen waffles!

Here is a recipe I adapted from www.allrecipes.com

Easy Waffles

Ingredients

2 eggs
2 cups all-purpose flour
1 3/4 cups milk
1/2 cup vegetable oil
1 tablespoon white sugar
4 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon vanilla extract
Directions

Preheat waffle iron. Beat eggs in large bowl with hand beater until fluffy (I used a whisk). Beat in flour, milk, vegetable oil, sugar, baking powder, salt and vanilla, just until smooth.

**I thought the batter was too runny, so I added about ½ cup of flour more, you could substitute maple syrup for the sugar or for a lower calorie count use splenda. There are other flavored extracts, lemon, almond, even peanut butter extract, the point is make it fun and make it yours.**

Spray preheated waffle iron with non-stick cooking spray. Pour ½ cup to ¾ cup of the mix onto hot waffle iron, depending on the size. This is the time to add nuts, or chocolate chips, bacon, etc. Close the waffle iron and cook until golden brown. The trick to knowing when they are done is to wait until there is no more steam coming out of the waffle, but your machine may vary. Serve the waffles hot, with butter, syrup, fresh fruit, whipped cream, or all of the above!



So make a double batch and then you can do this with the leftovers:
waffle breakfast sandwiches, spread peanut butter & sprinkle cinnamon, cream cheese and a dash of homemade jam, make a waffle grilled cheese. The possibilities are endless.

As a last note, check out www.waffleizer.com/ for out of the box ideas for your new friend the waffle iron.

Go cook something!
Trace



www.cookingwithtrace.com

I have found the apex of porkdom! Bacon Jam... apparently there a company in Texas that makes this delicacy, but I had never heard of it,  until I found "NotQuiteNigella" (www.notquitenigella.com). She made a comment about bacon jam and I was hooked. I looked at the recipe and thought I can do this.

It is time consuming, 2 hours, and the worst part is waiting and anticipating the results. So now for the results. I love it!

For lunch today I made meatloaf muffins, carrots, and mashed potatoes and on top of the decadent sourcream mashers I put a spoonful of the fine swine jam. It was so delicious. Both my wife and I thought that the jam would be great on baked potatoes, but on mashed potatoes it was amazing.

I sent a tweet to the wonderful NotQuiteNigella and told her that I made it, and we talked about other uses, I think that there will be a peanut butter and bacon sandwich in my future! Viva Las Puercos! P.S. If you want to follow me on twitter go to http://twitter.com/#!/tracehillman

Here is the link to the recipe I found, and if you read the whole blog, there is a link to another recipe that might be interesting (bacon, coffee, chocolate, ancho chiles):  http://www.notquitenigella.com/2009/10/08/bacon-jam-your-wildest-dreams-come-true/


I followed the recipe (make the jump, click the link) exactly, but I am already thinking about ideas to work in next time:

more onions and garlic
using pork belly instead of bacon (or trying to find a better bacon)
using a chili
cinnamon

Try this and let me know what you think!

Go cook something!

Cooking with Trace

Cooking is not difficult! - Latest article from The Source www.yvsource.com

I hear all the time about people that do not have time to cook, or do not have the ability/talent/skill to cook and I say hogwash!

Rachael Ray has nothing on me! 30 minute meals are the norm in my house and I don’t need a recipe. Think about what your family likes and try to expand a little each week, and processed food is not the answer!

Here is a quick meal for less and $3 per person, you could expand this easy with a few more ingredients and stretch your budget even more.

Tacos and Taco Salad

1 lb ground beef, or turkey, or chicken, or vegetarian

½ packet taco seasoning*

2 tbls ketchup

2 tbls water

4 oz shredded cheese

Beans – refried, black, pintos, white kidney, etc (find what works for you)

Lettuce, tomato, onions, avocado, ?

Cook meat in skillet until there is no pink, drain. Add taco seasoning, ketchup and water. Stir to combine and simmer for a few minutes to thicken.

At this point you could make a taco salad by spooning seasoned meat on to a bed of lettuce with tomatoes, cheese, salsa, or you could fill taco shells and layer with lettuce, tomatoes, cheese

You can have the beans as a side dish or on top of the salad heated or unheated. You have the power to eat healthy and fulfilling.

* taco seasoning is several spices mixed together, chile powder, garlic powder, onion powder, cumin, paprika, be daring try to make your own and leave out all the unnecessary chemicals and additives.

Eating healthy is too expensive??

Recipe cost analysis

1 lb ground beef 80% lean $3.00

1/2 packet taco seasoning  $0.50 (a package is typically $1, and this will be used for 2 meals)

2 tbls ketchup                     $0.25 

Package of taco shells        $2.00

Head of lettuce                  $1.00

Can of beans                      $1.00

1 tomato                             $1.00 (next summer grow your own)

4 oz shredded cheese         $1.50 (package of 8 oz is typically $3 on sale)

Total               -----------------------

                                         $10.25 

This recipe is feeding a minimum of 4 people and equals less than $2.60 per person. You could continue to cut costs by shopping smart, using coupons, discount programs, grocery liquidators, etc.

Other ideas are:

Pork chops and pasta with a spinach apple salad

Microwave chicken fajitas with easy guacamole

Oven fried pork tenders and buttered veggies with pasta

All simple recipes that take very little time to plan and make. 

Pork loin is less than $3 per pound, and it is very versatile. I have the butcher at the grocery store slice it into 1/2 chops, they are boneless, lower fat, and full of flavor. 

Pork Chops and pasta with a spinach apple salad

4 4 oz pork loin chops

salt and pepper to taste

1 lb pasta (your choice)

1 bag spinach

1 medium apple (fuji, gala, etc.)

Preheat oven to 350 degrees line a baking sheet with aluminum foil

Season pork chops on both sides with salt and pepper, place on baking sheet and bake for 15 minutes.

Boil 8 cups of salted water, cook pasta according to directions. Drain pasta add 2 tbls of butter and season with salt and pepper.

Clean spinach and add to a large bowl, wash and thinly slice apple and add to spinach. Serve with dressing of your choice.

Cost analysis:

1 lb pork loin               $3.00 (bought in bulk pack)

1 lb pasta                     $1.00

1 bag spinach              $2.50

1 apple                         $0.75

Salt/pepper/butter        $0.75

Total                            $8.00

$8.00 divided by 4 people is $2 per serving

Microwave chicken fajitas with easy guacamole

Ingredients:

3 to 4 boneless, skinless chicken breasts

1-2 Bell Peppers (red and green)

1 large Onion

1 small lime or ½ lime

2 Tblsp Taco seasoning

6-inch Flour Tortillas

Toppings:

Guacamole

Salsa

Sour Cream

Shredded Cheese

Slice the bell peppers and the onion. Put onions and bell peppers in the bottom of the deep covered baking dish (microwaveable), sprinkle with 1 Tablespoon of taco seasoning. Add the raw chicken on top of the peppers and onions (leave a little space between the chicken breasts), squeeze lime over the chicken and then sprinkle with the other tablespoon of taco seasoning. Cover with the lid and microwave for 15 minutes.

When the chicken is done (cut into a piece or check with a pocket thermometer to make sure it is done), cut it up in the baker using the kitchen shears. Put on tortillas and enjoy! (this recipe was adapted from the Pampered Chef)

Easy Guacamole:

2 ripe avocados

Salt/pepper

Lemon juice

Salsa

Mash avocados and add juice of one lemon, and about ¾ cup of salsa mix well, add salt and pepper to taste.

Oven fried pork tenders and buttered veggies with pasta

1 lb pork loin chops sliced into 1 inch strips

2 tbls honey mustard

2 tbls water

1 cup bread crumbs (I prefer panko)

1 lb pasta

1 bag frozen vegetables

Butter, salt, pepper

Preheat oven to 375 degrees

Combine mustard and water set aside, season bread crumbs with salt and pepper.

Dip pork tenders in honey mustard sauce and then into bread crumbs covering completely, please on foil lined cookie sheet repeat with remaining tenders. Bake for 15 minutes

Bring 8 cups of salted water to a boil cook pasta according to directions except that when the pasta water is boiling again add the frozen vegetables. When pasta is done, drain with veggies and add butter, salt, and pepper to taste.

Serve tenders with pasta and veggies and maybe a little honey mustard for dipping.

Check out my blog www.cookingwithtrace.com for more cost saving recipes or send me a note at cookingwithtrace@gmail.com

Go cook something!

Fried Green Tomatoes, for Esther!

Fried Green Tomatoes! 

I am not sure that these would be the same as the ones served at the Whistle Stop Café, but I thought they were pretty tasty.  Esther, this one is for you!

Being born and partially raised in Northern Alabama, I thought it surprising that I had never had fried green tomatoes, so after last summer’s late harvest, I thought what the heck. I know how to fry something (I did mention I am from Alabama, it is a prerequisite to leave the maternity ward), and I had all the tools on hand.

Fried Green Tomatoes with Dilled Sour cream

Green tomatoes (2-3 inches around very firm)

Flour

Salt

Pepper

Cayenne

Egg

Panko bread crumbs (in the supermarket bread crumb aisle)

Oil

Slice the tomatoes about 1/3 to ½ inch thick.

Mix enough flour for dredging with salt, pepper, and cayenne (this is your preference, I like it to bite back, so I may use more cayenne than you!)

In a separate bowl beat one egg for about every 2 tomatoes (depending on their size) with 1 tbls of water.

Dredge tomato in flour mixture, then coat in egg wash and then press into bread crumbs on both sides

Set aside to rest, when you have prepared all tomato slices, heat pan and then add about 1 tbls of oil.

Fry tomatoes on medium heat until GB&D (golden brown and delicious) serve with dilled sour cream, and maybe some hot sauce.

Dilled sour cream,

½ cup sour cream

1 tbls dry dill

Salt and pepper to taste

Make this in advance of cooking the tomatoes , so that the flavors have a chance to meld together.