High Protein One Mug bread

 

 Ingredients: 

1 TBSP corn flour 
2 TBSP peanut powder 
1 TBSP whey isolate 

1 TBSP ground flaxseed meal
1/2 tsp psyllium husk powder 
Two TBSP granola 
1/2 tsp baking powder 
One tsp melted butter 
A pinch of salt 
Two TBSP milk 
One egg 

 

Instructions: 

• Combine ingredients in the (large, microwave-safe) coffee mug. (Combine dry and then add wet seems to work, too.)

• Stir the heck out of them. Be a little excessive.  

 

• Let it rest for a few minutes. 

• Microwave on high for 45 seconds. 

• Rest for 2 minutes. 

• Microwave on high for 45 seconds. 

• Rest for 2 minutes. 

• Microwave on high for 45 seconds. 

• Rest for 2 minutes. 

• Remove mostly-cooked mini-loaf from mug. Turn upside down & put it back into the mug.

• Microwave on high for 45 seconds. 

• Rest for 5 minutes. 

• Slice. Toast if you like. Enjoy.  

 

Comments:

• My whey isolate is chocolate flavored. Did not taste any chocolate in the final product. Did taste the peanuts. 

• This version ended up a little bit dry. No worse than a high-fiber bread from the store. I might raise the butter content next time.

• A fair bit heavier than store-bought bread, but I find that pleasant. Much more like homemade.

• Depending on your choice of granola, this should be gluten-free. 

• If you substitute almond or oat milk, it will also be dairy free. 

 

Nutrition (estimated):  

Totals for the whole (single serving) recipe:
 

Calories: ~360–370 kcal
Protein: ~28 g
Carbohydrates: ~27 g (of which fiber ~5 g)
Fat: ~17 g

Detailed nutrition here. 

 

Southern Tomato Pie

Let’s use up some tomatoes and discover a new recipe. 
 
Ingredients: 

1 pie crust (store-bought is fine)
2¼  lbs. fresh tomatoes, sliced to ¼”.
1¼  tsp. kosher salt, divided
1 sweet onion, chopped
1¼  tsp. freshly ground pepper
1 Tbsp. olive oil
½  cup assorted chopped fresh herbs (such as chives, parsley, and basil)
½  cup grated Gruyère cheese (I used pre-grated "Alpine Blend": Swiss & Gruyère)
¼ cup grated Parmesan cheese
¼  cup plain Greek yogurt
 

Instructions: 

Pre-bake Crust: Line crust with aluminum foil; fill with pie weights or spare change. (This will keep the crust from bubbling up.) Place on an aluminum foil-lined baking sheet. Bake at 425°F for 20 minutes. Remove weights and foil. Bake 5 minutes or until browned. Cool completely on baking sheet on a wire rack (about 30 minutes). 

Reduce oven temperature to 350°F.

Place tomatoes in a single layer on paper towels; sprinkle with 1 tsp. coarse salt. Let stand 10 minutes for the salt to draw moisture out.

Sauté onion and 1/4 tsp. each salt and pepper in hot oil in a skillet over medium heat until onion is tender.

Pat tomatoes dry with a paper towel; be OCD about it: get them really dry. Layer tomatoes, onion, and herbs in prepared crust, seasoning each layer with pepper.

Stir together cheeses and yogurt; spread half over the pie. Add another layer of tomatoes & such, topped by another layer of cheese mixture. A third layer is optional.

Bake at 350°F for 30 minutes or until lightly browned, shielding edges with foil to prevent excessive browning. Serve hot, warm, or at room temperature. 
 
Comments:
• I needed to be far more careful about drying the tomatoes. Be excessive.

• Third layer of tomatoes may have been excessive.

• I used too much Parmesan. Recipe has been adjusted for that. 

Tomato Jam

Ingredients

2 lbs ripe tomatoes, cored and diced
3 tablespoons apple cider vinegar
2 tablespoons fresh lemon juice
1.5 tablespoons low/no-sugar-needed pectin (eg Pomona's Universal Pectin)
2 teaspoons calcium water (comes with Pomona's pectin kit)
3 tablespoons granulated sweetener of choice (sugar, allulose, or monk fruit blend)
0.5 teaspoons fine sea salt
0.3 teaspoons red pepper flakes (optional)
1 teaspoons grated fresh ginger 

Instructions:
1 Prep the tomatoes: Dice the tomatoes, and add them to a wide, heavy-bottomed pot along with the 3 tablespoons apple cider vinegar and 2 tablespoons fresh lemon juice. There's no need to peel or seed the tomatoes — the skins soften down and add body.

2 Simmer down: Bring to a gentle boil, then reduce heat and simmer uncovered, stirring occasionally, until the tomatoes break down and reduce by about half. Expect half an hour.

3 Add calcium water: Stir in the 2 teaspoons calcium water (comes with Pomona's pectin kit) (this activates the low-sugar pectin's set later on).

4 Make the pectin-sweetener mix: In a small bowl, thoroughly whisk the 1 tablespoon low/no-sugar-needed pectin (e.g. Pomona's Universal Pectin) into the 3 tablespoons granulated sweetener of choice (sugar, allulose, or monk fruit blend) so it doesn't clump when added.

5 Bring back to a boil: Bring the tomato mixture to a full boil, then add the pectin-sweetener mixture, whisking vigorously to dissolve.

6 Boil to set: Keep at a rolling boil, stirring constantly, until the jam thickens noticeably and coats the back of a spoon.

7 Season: Stir in the 0.5 teaspoons fine sea salt, plus the optional red pepper flakes (I used a pepper mix I made) and 1 teaspoons grated fresh ginger (I used frozen). Taste and adjust sweetness or acidity as needed.

8 Cool and jar: Remove from heat and let cool slightly before transferring to clean jars. Refrigerate for up to 3 weeks, or process in a water bath for shelf-stable storage.

Comments: 

• I had too much pectin. The recipe has been adjusted. 

• Flavor was very good.  

Rustic Sausage, Potato & Tomato Goulash

Recipe based on what I had around, plus creativity by ChatGPT, tweaked a fair bit for the real world.

Ingredients: 

1 lb small red potatoes, quartered
6–8 oz sausage, sliced or crumbled
2 slices bacon, cubed
1 medium white onion, sliced
1 small purple/red onion, sliced
3 medium ripe tomatoes, cubed
4 cloves garlic, minced
½ cup chicken broth, made from concentrate
2 T (or so) olive oil or butter
1 tsp paprika
1 tsp fresh oregano or thyme
½ tsp black pepper
Salt, to taste
Some cheese for on top 

Instructions:

 1. Par-cook the potatoes.
Put the quartered potatoes in a large skillet with about ½ cup water and a pinch of salt. Cover and simmer for 8–10 minutes, until they're just becoming tender. Drain any remaining water.

2. Brown the sausage.
Add a little olive oil, bacon and sausage to the skillet over medium-high heat. Cook until nicely browned. If you're using ham, add it during the last couple of minutes.

3. Get the onions really good.
Add the white and purple onions. Cook, stirring occasionally, until they're soft and beginning to caramelize.

3½. Before the onions are done, add the garlic to soften and begin to brown.

4. Add the potatoes and seasonings.
Add the potatoes, paprika, oregano or thyme, black pepper, and a little salt. Toss everything together and let it cook undisturbed for a couple of minutes at a time so the potatoes develop brown, crispy edges.

5. Add tomatoes.
Stir in the the chopped tomatoes. Cook for 3–4 minutes, letting them start breaking down.

6. Make it saucy.
Pour in ½ cup chicken broth. Scrape the browned bits off the bottom of the pan. Let everything simmer uncovered for 7–10 minutes, until the broth and tomato juices reduce into a thick sauce. 

7. Serve with shredded cheese on top, and with toast beside.


Review:

○ Definitely a starting point. And it used the veggies I had on hand! I asked for hearty, and it qualifies for that. 

○ Definitely not amazing as is. Onions need to be cubed smaller. Spices need to be tweaked. Meat needs to be improved. Be careful not to over-cook sausage, bacon, onions or garlic. Not sure what to do with the tomatoes; not sure how much they add.

Options: 
•  Add eggs. Make two wells in the mixture and crack an egg into each. Cover the skillet and cook for 4–6 minutes, depending on how runny you like your yolks. Take it off the heat while the yolks are still slightly softer than you want; they'll continue cooking from the residual heat. 

• Replace the sausage with bite-size chunks of ham or steak: this really wants hearty meat in it; the little bit of sausage was inferior. And increase the bacon.

• Consider stirring a little thickening agent into the broth before adding it. (Maybe not when adding the eggs.)