(Please scroll down to see the recipes.)

John B. Kirk, Director
AOK Basic Skill Workshops
Portland, Maine
E: kirkjohnb5@gmail.com
W: www.aokbasicskills.gratis

2024-1-2

Re: The Universal Quick Bread Recipes Workshop for the Food Insecure (No-knead Steamed Quick Breads & Cake without an Oven; Granola; No-bake Cookies; & Pancakes – all with Vegetable Protein to retard spoilage & Super-low Cost)

Dear Director of the Organization:

I’m a semi-retired ESOL teacher over 65 and lived in Ecuador for over 10 years before relocating to Portland, Maine in the U.S. I am the director of AOK, a charitable educational effort and my retirement project that was connected to my English school in Quito. AOK is not an organization. It specializes in teaching basic skills in ESOL, native speaker Spanish education, and high nutrition recipes. During the past five years, I have written a number of workshops and  before the Pandemic presented many of them throughout the Ecuadorian Sierra.

While in Ecuador I developed a steamed yeast bread/pancake making class for people without an oven, including Indigenous populations who want to take advantage of the nutritional and economic benefits of home-made breads. These recipes were adopted in June, 2019 by the Ministry of Health of Ecuador for their pre-school children’s program in the Province of Pichincha.

I have now added universal recipes for steamed bread, cake and no-bake cookies (all no-knead, no-oven, no dairy or egg). They are faster and easier to follow and have longer shelf life for people without refrigerators. For the steaming all that’s needed is a large pot and a smaller pot such as a coffee can with tops. Please find the recipes immediately below with a further description of their advantages.

We are writing to ask if you might be interested in a presentation of the workshop for your organization. It is free and would take place in about two hours.

Workshop Objectives
The participants will:

1. Learn how to use two pots for steaming bread and cake.
2. Learn how to make pancakes with a frying pan.
3. Practice adjusting recipes to use food on hand.
4. Review basic food nutrition with the help of the food pyramid.

The Long-term Purpose of the Workshop
An option in the workshop is for students to complete an anonymous evaluation.  It could be used to encourage the United Nations to provide a website dedicated to making wholesome, inexpensive foods. According to the Food & Agriculture Organization (FAO) of the U.N., about 2.4 billion people in the world experienced moderate or severe food insecurity in 2022.

The evaluations could be sent to ONU along with the request for a website in support of their World Goal No. 2: Zero Hunger. ONU has 17 Global Goals that they hope to meet by 2030.

Registration

…………………………………………………….

Sincerely,

John B. Kirk, Director
E: kirkjohnb5@gmail.com

 (Please scroll down to see the recipes.)

Universal No-knead Steamed Quick Bread, Cake and Granola Recipes Without an Oven; no-bake Cookies; and Pancakes – All with Vegetable Protein & Super Low Cost

(ChatGPT is the source of most of the facts below.)

How Healthy Bread Products can help Stunting, the Elderly & Food Insecure Families  

Although food preferences are strongly related to culture and steaming has been very popular in certain parts of the world for many years, I would like to propose these simple, universal quick bread recipes as well as pancakes, granola and no-bake cookies. They can be fairly high in protein and very inexpensive to make. They are designed to help the 144 million children who are suffering from stunting for the lack of protein, to give the elderly something soft to eat, and to provide healthy, inexpensive variety in the menus of the food insecure. Some humanitarian organizations know about these foods, but the question is:  “How many poor families actually make steamed bread and the other bread products mentioned above at home, and if they do, do they use healthy ingredients?”

According to the Food & Agriculture Organization (FAO) of the U.N., about 2.4 billion people in the world experienced moderate or severe food insecurity in 2022. On the planet 2.5 billion people cook with biomass, 2 billion don’t have refrigerators, and 75% of the families in the world earn less than $8 per day.

For these reasons many families would benefit from learning how to make the above mentioned foods.  They might not have enough money to buy insect treated mosquito nets (ITN’s) or a pressure cooker, but virtually all of them have a large pot and can find a discarded, non-lined coffee can in which to steam the super low cost, healthy bread ingredients in the recipes below.

Steamed quick bread and cake partly made with whole grain flour, grains and legumes has numerous advantages. It’s a lot healthier than the common commercial white roll – it has about 4 grams of protein, whereas the latter only 2-3. (A half cup of soybean/nut granola, explained below, can contain about 13 grams of protein.) A child of two only needs this amount  of protein per day! Without dairy products and eggs these foods have a shelf life of 1-2 days instead of only two hours.  As well, steaming uses only a small amount of energy, and the bread is more sanitary to make because the mixing isn’t done by hand.

In terms of savings, steamed quick bread can be made for 1/3 – 1/2 of the cost of commercial bread, steamed cake might cost from 1/3 – to 1/4 of the in-store price, and homemade granola/cookies are often even cheaper.  Also, in terms of the environment, growing grains and legumes is much  healthier than raising beef and chicken.

Bread is popular in almost every country, but many people believe it’s difficult and time consuming to make.  However, I have provided simple universal instructions with mostly a one hour time requirement to solve this problem where the ingredients can change depending on their location and cost, but the processes and quantities stay basically the same. At the end of this workshop section please also find articles entitled “Instead of Meat & Chicken” and “Instead of Soft Drinks”.  They provide healthier and much cheaper substitutes for these foods.

 (Please scroll down to see the recipes.)

Steamed, No-knead, No-oven Quick Bread with Grains & Legumes in a Pot (Egg and dairy free)

(ChatGPT is the source of the original recipe.)

Ingredients:

• 1 cup all-purpose flour
• 1 cup whole wheat flour (or other whole grain flour)
• 1 cup other flour (such as oat, corn, barley flour…)
• 1/2 cup cooked grain (such as quinoa, brown rice, or millet)
• 1/2 cup cooked legume (such as cowpeas, black beans, or lentils)
• 1C water (plus extra if needed if too dry)
• 4 tbsp vegetable oil
• 1/2C sugar
• 1.5 tbsp baking powder
• 1/2 tsp salt (optional)
• Herbs & spices to taste

Instructions:

1. Prepare the Ingredients:
   • Cook the grain and legume according to their instructions and let them cool. Be sure not to use them unless they have been properly stored in a refrigerator.
   • Measure all dry ingredients: all-purpose flour, whole wheat flour, other flour, baking powder, and salt if using.
2. Mix the Dough:
   • In a large mixing bowl, combine the all-purpose flour, whole wheat flour, other flour, baking powder, sugar and salt.
   • Add the cooked grain and legume to the dry mixture.
   • Add the vegetable oil and water. Mix until a dough forms. If the dough is too dry, add a bit more water until the dough is moist but not too sticky.
3. Prepare for Steaming:
   • Grease a pot that fits comfortably inside the larger pot (such as a 2-liter coffee can). Ensure it has a lid or you can cover it tightly with aluminum foil.
   • Cover the pot with some vegetable oil mixed with an equal part of all purpose flour.
   • Transfer the dough to the greased container and smooth the top.

Make sure the pot is large enough to allow for the batter to rise without overflowing. 

1. Steam the Bread:
   • Place the steaming container in a large pot with a steaming rack. Small stones or big spoons can also be used. Keep the container above the water.
   • Put in enough water to have 3-4 centimeters of water in the steamer pot.
   • Cover and steam for about 1.5 to 2 hours, checking periodically to ensure there is enough water in the steamer.
   • Use a tooth pick to see when the bread is fully cooked. It should come out of the bread clean or with only a crumb or two.
2. Cool and Serve:
   • Once done, remove the bread from the steamer and let it cool slightly before turning it out of the container.
   • Slice and serve warm.

Nutrition Information (Per Slice, assuming 12 slices):

• Calories: 175 kcal

Protein Information:

With the flours, cooked grain, and legumes, each slice has about 4 grams of protein.

Shelf Life:

• Room Temperature: 1-2 days (store in an airtight container)
• Refrigerated: Up to 4 days
• Frozen: Up to 2 months

High Elevation Adjustment (2,500m):

• Increase the baking powder slightly to 2.0 tablespoons.
• Monitor the steaming process, as it may take a bit longer due to the lower boiling point of water at high altitudes.

Additional Tips:

• Experiment with different combinations of flours, grains and legumes to vary the flavor and nutritional profile.
• Be sure the steaming pot has enough water throughout the cooking process to avoid damaging the pot.

Suggestions:

• So that it stays fresh, eat the bread within 24 hours. Depending on how hot your location is, sometimes two days are ok. The hotter it is, the sooner it won’t be good to eat.
• If desired, it can serve as a good sandwich bread. Try adding 1 tablespoon of nut or soy butter spread. There are 12-15 pieces of bread in each loaf of the above recipe. The spread and the bread each have about 3-4 grams of protein, so the sandwich will have about 6-8 grams total.
• 2, 6, and 10 year olds need about 13, 19, and 34 grams of protein per day respectively. Add two tablespoons to make a 10 gram sandwich! (Soy butter spread has about 7 grams of protein per tablespoon.)
• Check the quality of the bread before use. Remember, using your senses is key. If the bread develops mold or an off odor, discard it.

Testing for lining in the coffee/food can

1. Scratch Test:
   • Use a fork or spoon to gently scrape the inside surface of the can. If you see a coating flaking off or notice a different layer underneath, the can is likely lined and shouldn’t be used for health reasons.

 Conclusion:

If the bread is made without eggs and milk, fresh and properly stored ingredients are used, and it is consumed on the first day, the risk of foodborne illness is very low. The steaming process will kill most bacteria and pathogens, making it safe to eat immediately after cooking. However, always practice good food safety measures to minimize any risk.

 

Steamed No-knead/No oven Quick Apple Bread in a Pot (Egg and dairy-free)

(ChatGPT is the source of the original recipe.)

Ingredients:

• 1 cup whole wheat flour (or other whole grain flour)
• 1 cup all-purpose flour
• 1 cup corn flour or other whole grain flour
• 1 tablespoon baking powder
• 1 cup granulated sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 1/2 cups finely chopped apples (about 2-3 medium apples)
• 1 cup water
• 1/2 cup vegetable oil (or any neutral oil)
• 1 teaspoon vanilla extract
• 1/2 cup raisins (optional)

Instructions:

1. Prepare the Steamer:
   • Fill a large pot with about 2-3 inches of water and bring to a simmer. Place a smaller pot inside the larger pot, and be sure it sits above the water level.
2. Prepare the Inner Pot:
   • Grease a pot (such as a 2-liter coffee can) that fits comfortably inside the larger pot. Be sure it has a lid or you can cover it tightly with aluminum foil.
   • Grease it with some vegetable oil mixed with an equal part of all purpose flour.
   • Transfer the dough to the greased container and smooth the top.

Make sure the pot is large enough to allow for the batter to rise without overflowing. 

3. Mix the Dry Ingredients:

1. • In a large mixing bowl, combine the whole wheat flour, all-purpose flour, corn flour, baking powder, sugar, ground cinnamon and salt. Stir well to evenly distribute the ingredients.
2. Mix the Wet Ingredients:
   • In a separate bowl, mix the water, vegetable oil, and vanilla extract until well combined.
3. Combine Wet and Dry Ingredients:
   • Pour the wet mixture into the dry ingredients and stir until it is mixed. The batter will be thick. Do not overmix or it will not be soft when it’s ready to eat.
4. Prepare the Inner Pot:
   • Grease a pot that fits comfortably inside the larger pot. Be sure it has a lid or you can cover it tightly with aluminum foil.
   • Grease a steaming container (such as a 2-liter coffee can) with some vegetable oil mixed with an equal part of all purpose flour.
   • Move the dough to the greased container and smooth the top.

Make sure the pot is large enough to allow for the batter to rise without overflowing. 

1. Move to the Inner Pot: Gently mix in the chopped apples. If using raisins, put them in to.
2. Steam the Bread:
   • Cover the bowl or pot tightly with its lid or aluminum foil to prevent water from entering. Place it inside the larger pot on a rack or a trivet to keep it above the water level.
   • Cover the large pot with its lid and steam over medium heat for about 60-75 minutes. Check occasionally to be sure the water level remains ok; add more hot water if needed.
3. Check for Doneness:
   • Insert a toothpick or skewer into the center of the bread. If it comes out clean or with just a few moist crumbs, the bread is done.
4. Cool and Serve:
   • Carefully remove the inner pot from the steamer and let the bread cool in the pot for about 10 minutes. Then, transfer it to a wire rack to cool completely before slicing.

Enjoy your delicious and moist steamed apple bread!

Adjustments for High Altitude (2,500m):

1. Adjust Ingredients:
   • Baking Powder: Reduce to 3 teaspoons.
   • Sugar: Reduce to 3/4 cup.
   • Water: Increase to 1 1/4 cups.

Shelf Life and Nutritional Information for Steamed Apple Bread

Shelf Life:

• Room Temperature: The steamed apple bread will last for about 2-3 days at room temperature if stored in an airtight container in a cool, dry place.
• Refrigeration: For longer shelf life, it is recommended to refrigerate the bread, which can extend its freshness up to 4-6 days.

Nutritional Information:

Total Protein: 37.5g for the entire bread

If the bread is cut into 12 equal pieces:

• Protein per piece: 37.5g ÷ 12 = ~3.1g protein per piece

Enjoy your delicious and nutritious steamed apple bread!

Risk of Foodborne Illness with Freshly Made Steamed Apple Bread Without Eggs and Milk

When making the steamed apple bread without eggs and milk and eating during the first 24 hours, the risk of foodborne illness is significantly reduced. However, there are still some things to check for to be sure the bread is safe to eat:

Key Considerations:

1. Ingredient Safety:
   • Flours: Whole wheat flour, all-purpose flour, and corn flour should be stored properly and used before their expiration dates to avoid contamination.
   • Apples: Should be fresh and washed thoroughly before use.
   • Water: Should be clean and safe to drink.
   • Other Ingredients: Ensure that all other ingredients like sugar, baking powder, oil, and spices are stored properly and not expired.
2. Preparation and Cooking:
   • Cleanliness: Ensure that all utensils, mixing bowls, and cooking surfaces are clean.
   • Proper Steaming: The bread should be steamed thoroughly for the recommended time (60-75 minutes) to ensure it is cooked through. This will kill most bacteria and pathogens.
   • Covering: The pot and inner container should be covered properly to prevent any contaminants from entering during the steaming process.
   • To eat: If you plan to eat the bread on the first day, make sure it is cooled properly before slicing and serving.
   • Airtight Container: Store any leftover bread in an airtight container and in the coolest spot available to maintain its freshness and prevent contamination.

 

Steamed No-knead, No-oven Vanilla Cake in a Pot (No dairy or eggs)

(ChatGPT is the source of the original recipe.) 

Ingredients:

• 1 1/2 cups whole grain flour
• 1 1/2 cups all-purpose white flour
• 1 1/4 cups sugar
• 1 tablespoon baking powder (sea level) / 1 1/4 tablespoons baking powder (2,500m altitude)
• 1 cup vegetable oil
• 1 cup fruit juice or water (sea level) / 1 1/4 cups water (2,500m altitude)
• 2-3 teaspoons vanilla extract

Instructions:

For Sea Level:

1. Mix Dry Ingredients: In a large bowl, sift together the whole grain flour, all-purpose flour, sugar, and baking powder.
2. Combine Wet Ingredients: In a separate bowl, mix the vegetable oil, fruit juice or water, and vanilla extract.
3. Combine Both Mixtures: Gradually add the wet ingredients to the dry ingredients, stirring until just combined. Do not overmix.
4. Prepare the Inner Pot:
   1. Grease a pot that fits comfortably inside the larger pot (such as a 2-liter coffee can). Ensure it has a lid or you can cover it tightly with aluminum foil.
   2. Grease it with some vegetable oil mixed with an equal part of all purpose flour.
   3. Transfer the dough to the greased container and smooth the top.

Make sure the pot is large enough to allow for the batter to rise without overflowing. 

1. Pour the Batter: Pour the batter into the prepared pot. Tap the pot gently on the counter to remove any air bubbles.
2. Steam the Cake: Cover the pot with a lid. Place the pot on a stovetop over low heat. Cook for about 50-60 minutes, or until a toothpick inserted into the center comes out clean.
3. Cool and Serve: Let the cake cool in the pot for a few minutes, then carefully transfer it to a wire rack to cool completely. Slice and serve.

For 2,500m Altitude:

1. Prepare the Pot: Grease a large pot with a lid.
2. Mix Dry Ingredients: In a large bowl, sift together the whole grain flour, all-purpose flour, sugar, and reduced amount of baking powder.
3. Combine Wet Ingredients: In a separate bowl, mix the vegetable oil, increased amount of water, and vanilla extract.
4. Combine Both Mixtures: Gradually add the wet ingredients to the dry ingredients, stirring until just combined. Do not overmix.
   1. Grease a pot that fits comfortably inside the larger pot. Ensure it has a lid or you can cover it tightly with aluminum foil.
   2. Grease a suitable steaming container (such as a 2-liter coffee can) with some vegetable oil mixed with an equal part of all purpose flour.
   3. Transfer the dough to the greased container and smooth the top.

4. Pour the Batter: Pour the batter into the prepared pot. Tap the pot gently on the counter to remove any air bubbles. Make sure that the batter won’t rise above the level of the pot.

1. Steam the Cake: Cover the pot with a lid. Place the pot on a stovetop over low heat. Cook for about 50-60 minutes, or until a toothpick inserted into the center comes out clean.
2. Cool and Serve: Let the cake cool in the pot for a few minutes, then carefully transfer it to a wire rack to cool completely. Slice and serve.

Chocolate Cake Variation:

To make a chocolate version, replace 1/2 cup of the all-purpose flour with 1/2 cup of unsweetened cocoa powder. Mix the cocoa powder with the dry ingredients. Adjust baking powder and water as per altitude instructions above.

Spice Cake Variation:

To make a spice cake, add 1 teaspoon of ground cinnamon, 1/2 teaspoon of ground nutmeg, and 1/2 teaspoon of ground allspice to the dry ingredients. If there is no nutmeg or allspice, double the amount of cinnamon to 2 teaspoons.

Adjust baking powder and water as per altitude instructions above.

Protein Content:

The protein content will remain the same as previously calculated:

• Total protein for the whole cake: ~15 grams.
• Protein per slice (if divided into 12 slices): ~1.25 grams.

Shelf Life:

• Room Temperature: The steamed cake can be stored at room temperature in an airtight container for 1 day if hotter than 21C or two days if 20C or below.
• Refrigeration: For longer storage, refrigerate the cake in an airtight container for up to 5 days.
• Freezing: The cake can also be frozen. Wrap it tightly in plastic wrap and aluminum foil or place it in a freezer-safe bag for up to 2 months. Thaw at room temperature before serving.

These adjustments will help you create a delicious steamed vanilla cake directly in a pot on your stovetop, perfect for both sea level and high-altitude cooking! This cake will save a lot of money by helping you to buy fewer desserts at the store.  It can also be covered by sweetened nut and soy bean butters to increase the protein level.

 

Good Protein Pancakes (no dairy or eggs)

ChatGPT is the source of the original recipe

Here’s a recipe for a large batch of dairy-free and egg-free pancakes that includes cooked whole grains and legumes. It uses baking powder, vegetable oil, and sugar, along with mashed banana, vanilla extract, and cinnamon. Cocoa powder is optional. Adjustments for high altitude (2,500m) are included.

Ingredients:

• Dry Ingredients:
  • 2 cups whole grain flour (e.g., whole wheat, spelt)
  • 2 cups all-purpose flour
  • 2 3/4 tbsp baking powder
  • 1/2 cup sugar
  • 1/2 tsp salt
  • 1 tsp ground cinnamon
  • 2 tbsp cocoa powder (optional)
• Wet Ingredients:
  • 1/2 cup cooked whole grains (e.g., quinoa, bulgur)
  • 1/2 cup cooked legumes (e.g., lentils, chickpeas, or black beans), mashed
  • 3 1/4 cups water
  • 3/4 cup vegetable oil (e.g., canola, sunflower)
  • 1 cup mashed banana (about 2 large bananas)
  • 2 tsp vanilla extract

Instructions:

1. Prepare the Cooked Ingredients:
   • Ensure the whole grains and legumes are cooked and cooled. Mash the legumes if they are not already mashed.
2. Mix Dry Ingredients:
   • In a large mixing bowl, whisk together the whole grain flour, all-purpose flour, baking powder, sugar, salt, cinnamon, and cocoa powder (if using).
3. Mix Wet Ingredients:
   • In another bowl, combine the water or plant-based milk, light vegetable oil, mashed banana, and vanilla extract. Stir in the cooked whole grains and mashed legumes.
4. Combine Wet and Dry Ingredients:
   • Pour the wet ingredients into the dry ingredients. Stir until just combined. The batter should be slightly lumpy but ensure there are no dry flour pockets.
5. Cook the Pancakes:
   • Preheat a non-stick griddle or large skillet over medium heat.
   • Grease it with some vegetable oil mixed with an equal part of all purpose flour.
   • Pour 1/3 cup of batter for each pancake onto the griddle. Cook until bubbles form on the surface and the edges look set, about 2-3 minutes. Flip and cook until golden brown on the other side, about 1-2 minutes more.
   • Adjust the heat as necessary to prevent burning.
6. Serve:
   • Serve the pancakes warm with your choice of toppings (e.g., fresh fruit, jam, nuts).

High Altitude Adjustments (for 2,500m):

• Increase the water to 3 1/2 cups.
• Decrease the baking powder to 21/4 tbsp.

Protein Content Estimate:

Estimated protein per pancake = 73 grams / 20 pancakes ≈ 3.5 grams of protein per pancake.

Enjoy your nutritious and delicious pancakes!

Non-stick Granola/with Soy Beans and/or nuts – A Protein Bargain!

(Google Gemini is the source of the original recipe.)

Simple granola and soy bean granola make a healthy, inexpensive snack.  They’re easy to make at home in a pot using a non-stick technique! Adding some cooked soybeans to the basic granola ingredients before cooking can easily double the amount of protein to 6 grams per half cup!  The amount of protein in a half cup of granola can vary depending on the specific recipe and ingredients used. However, here’s a general estimate:

• Homemade Granola: A half cup with some rolled oats, nuts and seeds could offer 4-5 grams of protein. Without the nuts and seeds, about 3 grams.
• If soy beans are included, depending on the amount, this same half cup of granola could offer about 5-8 grams of protein!

“Non-stick Granola” Made in a Pot

Here’s a recipe for budget-friendly stovetop granola that uses a regular pot instead of a nonstick frying pan. Of course, the recipe can be doubled or tripled.

Ingredients:

• 2 cups rolled oats or partly replace with cooked soybeans (whole oats (not quick oats) work best)
• ½ cup chopped nuts and seeds (peanuts, sunflower seeds, pumpkin seeds… – use any combination you have or can find affordably, or skip them entirely if needed)
• ¼ cup sweetener (white/brown sugar…)
• 1 tablespoon high-heat cooking oil (vegetable, canola…)
• ¼ teaspoon salt (optional)

Granola Instructions: (If using soybeans, see below for cooking instructions.)

1. In a large pot, heat the oil over medium heat.
2. Add the rolled oats and nuts/seeds, and soy beans (if using). Toast the oats, nuts and soybeans together, stirring constantly, for about 5 minutes. You want the mixture to turn golden brown and fragrant. Be watchful to avoid burning.
3. Remove the pot from heat and stir in sweetener and salt (if using).
4. Let the mixture cool completely. The granola will crisp up as it cools.

Tips:

• For a richer flavor, toast the oats for a minute or two before adding the nuts/seeds.
• If the mixture seems dry after adding the sweetener, drizzle in a little more oil.
• Store your granola in an airtight container at room temperature. It will last for up to a week without the soy beans, and 3-5 days with them.

Additions (if available):

• For a bit of sweetness and moisture, you can add dried fruit like raisins after the granola cools.
• A sprinkle of cinnamon or nutmeg adds a nice touch.

Cheap ingredient swaps:

• For nuts and seeds, consider using peanuts, pumpkin seeds, or sunflower seeds, which are often the most affordable.
• Substitute white sugar with artificial maple syrup, brown sugar or another sweetener.

This recipe is very forgiving and allows for adjustments based on what’s available. Enjoy!

Soy beans are an affordable way to consider adding protein to your granola recipe:

1. Soybeans: Dry soybeans are very inexpensive and available globally. However, they require some preparation. You’ll need to boil them until tender before adding them to the granola.

Cooking times for soybeans can vary depending on if they’ve been soaked beforehand. Here’s a breakdown:

• Dry Soybeans (without soaking): This method takes the longest, requiring 5 to 6 hours of boiling to ensure they are fully cooked and tender.
• Soaked Soybeans: Soaking dry soybeans significantly reduces cooking time. Soaking for at least 8 hours is recommended. After soaking, the boiling time is reduced to 2 ½ to 3 hours!

Additional Tips:

• Regardless of soaking, skim off any foam that rises to the surface during boiling.
• You may need to add more water periodically to maintain liquid level while cooking.

So, for the granola recipe, if you have the time and want to save money, using dry soybeans is an option. However, soaking soybeans overnight significantly reduces cooking time the next day. 

Including boiled soybeans in your granola recipe will affect how long it stays fresh. Here’s the information:

• Storage: Granola with boiled soybeans generally won’t last quite as long as traditional granola because boiled soybeans introduce moisture. This can lead to spoilage faster, especially if the soybeans weren’t completely dried after cooking.
• Recommended Shelf Life: With proper storage (in an airtight container at room temperature), you can expect this soybean granola to last for about 3-5 days.

Here are some tips to maximize the lifespan of your soybean granola:

• Dry the Soybeans Well: After boiling, make sure the soybeans are completely dry before adding them to the granola mix. Spread them on a paper towel or baking sheet and let them air dry for at least 30 minutes, or until any surface moisture is gone.
• Storage Container: Use an airtight container to store your granola. This will help prevent moisture and keep the granola fresh for longer.
• Refrigeration: If you’re concerned about spoilage or plan to keep the granola longer than 5 days, refrigerate it in an airtight container. It will last for up to 2 weeks in the fridge.

Warning Signs: Regardless of how you store your soybean granola, be sure to check it for spoilage before eating it. Signs include:

• Mold growth: Discard the granola if you see any mold.
• Off smell: If the granola develops a strange or unpleasant odor, throw it out.
• Soggy texture: If the granola becomes soggy or soft, it’s likely spoiled.

By following these tips, you can enjoy your homemade soybean granola and get a protein boost!

Homemade granola, unlike store-bought varieties with preservatives, has a shorter shelf life. Here’s a breakdown of how long it typically lasts:

• At room temperature: Properly stored homemade granola will last for 2-4 weeks at room temperature.
• Factors affecting shelf life:
  • Moisture: Exposure to moisture is the biggest enemy of homemade granola. It can cause spoilage and make the granola lose its crispness.
  • Fats: Nuts and seeds in granola contain healthy fats that can go rancid over time.
  • Dried fruit (if added): Dried fruit adds moisture and may shorten shelf life slightly.

Tips to maximize shelf life:

• Storage container: Use an airtight container to store your granola. This will help prevent moisture and air exposure.
• Cooling: Let the granola cool completely before storing it. Trapped heat can cause condensation and shorten shelf life.
• Refrigeration: For extended storage (beyond 4 weeks), refrigerate your granola in an airtight container. This can extend its shelf life to 2 weeks.
• Freezing: For even longer storage, freeze your granola in an airtight container. Frozen homemade granola can last for up to 3 months.

Warning signs of spoilage:

• Mold growth: Discard the granola if you see any mold.
• Off smell: If the granola develops a strange or unpleasant odor, throw it out.
• Soggy texture: If the granola becomes soggy or soft, it’s likely spoiled.

By following these tips, you can enjoy your homemade granola for as long as possible and avoid any potential waste.

In Africa:

• Oats are familiar: Oats have been introduced to Africa and are often readily available, especially in urban areas.
• Cost factors: Millet, sorghum, and teff are an alternate. They can sometimes be more expensive than oats in certain regions, especially if oats are a well-established crop.

Here’s what you might find:

• Homemade versions: In some regions, people might be making granola at home using millet, sorghum, or teff flour, especially if oats are expensive or unavailable. They can be used to replace oats. Pl find

Here’s how you can prepare millet, sorghum, or teff very simply at home to replace oats in your granola recipe:

1. Millet:

• Whole Millet Grains:
  • Boiling: This method partially cooks the millet before adding it to the granola. Rinse 1 cup of millet. In a saucepan, combine the millet with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat and simmer for 10 minutes. Drain the millet and spread it on a baking sheet in a single layer.

2. Sorghum:

• Whole Sorghum Grains: Rinse 1 cup of sorghum. In a saucepan, combine the sorghum with 3 cups of water and a pinch of salt. Bring to a boil, then reduce heat and simmer for about 45 minutes, or until the sorghum is tender but still has a slight bite. Drain the sorghum and spread it on a baking sheet in a single layer.

• 3. Teff:

Teff is a very tiny grain and isn’t typically used in granola in the same way as oats or millet. However, you can incorporate teff flour into your granola recipe for added protein and fiber:

• Teff Flour: Add ¼ cup to ½ cup of teff flour to your dry ingredients along with your other chosen base (like millet flakes or sorghum). The teff flour will help bind the granola together and add a slightly nutty flavor.

After these grains are prepared, use them as though they were oats in the granola recipe above.

Here are some additional tips:

• Regardless of the grain you choose, toasting them in a small amount of oil in your pot before adding them to your granola recipe is recommended. This improves their flavor and gives them a more pleasant texture in the final product.

You can easily prepare millet, sorghum, or teff at home and create a delicious and nutritious oat-free granola!

 

 Universal No-Bake Cookie Recipe (No dairy or eggs)

ChatGPT is the source of the original recipe

Ingredients:

• 2 cups flour (choose from all-purpose flour, whole wheat flour, oat flour, etc.)
• 1 cup sugar (granulated or brown sugar)
• 1/2 cup light oil (vegetable oil, coconut oil, etc.)
• 1/2 cup fruit drink or water (such as apple juice, orange juice, or any preferred fruit drink)
• 1/2 cup nut butter (peanut butter, etc.)
• 1 teaspoon vanilla extract
• Pinch of salt
• Optional: 1/2 cup of add-ins such as cocoa powder, chopped nuts, dried fruits, or shredded coconut for flavor, texture & variation

Instructions:

1. Combine Dry Ingredients:
   • In a large mixing bowl, stir together the flour, sugar, and salt. If you’re making chocolate cookies, you can add cocoa powder at this stage.
2. Prepare Wet Ingredients:
   • In a saucepan, combine the light oil, fruit drink or water, nut butter, and vanilla extract. Heat gently until everything is well combined. Stir continuously to prevent burning.
3. Mix Everything Together:
   • Pour the warm liquid mixture over the dry ingredients in the bowl. Stir well until all the flour mixture is evenly coated and starts to come together into a dough-like consistency. Add more fruit drink or water if needed to achieve the desired texture.
4. Shape the Cookies:
   • Using a spoon or your hands, scoop out portions of the dough and shape them into cookies or bars of your desired size. Place them on a plate.
5. Let Them Set:
   • Allow the cookies to cool and set at room temperature for about 1-2 hours, or until they firm up and hold their shape. The mixture will solidify as it cools.
6. Serve and Store:
   • Once set, your no-bake cookies are ready to enjoy! Store any leftovers in an airtight container at room temperature for up to 5 days.

Tips for Success:

• Consistency: The mixture should be moist enough to hold together when shaped but not too wet. Adjust the amount of liquid (fruit drink or water) or dry ingredients (flour) as needed to achieve the right consistency.
• Flavor Variations: Customize your cookies by adding different flavors or textures with optional ingredients like cocoa powder, nuts, dried fruits, or shredded coconut.
• Room Temperature Setting: These cookies do not require refrigeration to set because the combination of flour, oil, and nut butter naturally solidifies at room temperature. Enjoy your homemade treats!

Total Protein Calculation:

• All-purpose flour: 26 grams
• Nut butter: 16 grams

Total protein content for the entire batch: 26 + 16 = 42 grams of protein

Now, if we assume the recipe makes about 24 cookies:

Protein content per cookie: 42 grams (total protein) / 24 cookies ≈ 1.75 grams of protein per cookie

At higher altitudes, such as 2,500 meters (approximately 8,200 feet), the air pressure is lower, which can affect the way ingredients interact and the way your cookies set. Here are some adjustments you might consider for your no-bake cookie recipe at high altitudes:

Adjustments for High Altitude:

1. Flour: You might need a little more flour to account for the lower pressure, which can make doughs and batters more fluid.
2. Liquid: Reduce the liquid slightly to prevent the cookies from being too wet.
3. Sugar: You might need to reduce the sugar slightly as well, as sugar can retain more moisture at high altitudes.

Room Temperature:

• 1 day: If stored in an airtight container or tightly wrapped in plastic wrap. Ensure they are completely cooled before storing to prevent condensation and mold growth.

Refrigerator:

• Up to 4-6 days: Store the pancakes in an airtight container or resealable plastic bag. They should be completely cooled before refrigerating.

Freezer:

• Up to 2 months: For longer storage, freeze the pancakes.

 

Instead of Meat or Chicken

(ChatGPT is the source of this information.)

Legumes (beans, lentils, etc.) and whole grains (brown rice, quinoa, etc) can be effective substitutes for meat and chicken in a healthy diet.

Average Protein Requirements

The minimum daily protein requirements vary by age group and can depend on factors like overall health and activity level. The following are general guidelines based on recommendations from health organizations such as the Institute of Medicine (IOM) and the World Health Organization (WHO):

1. Adults:
   • …The Recommended Dietary Allowance (RDA) for protein for adults (both men and women) translates to about 46 grams per day for women and 56 grams per day for men.
2. Teenagers (14-18 years old) have a higher protein requirement due to growth and development.
   • …The RDA amounts to about 52 grams per day for boys and 46 grams per day for girls.
3. Children (9-13 years old) require about 0.95 grams of protein per kilogram of body weight per day.
   • This translates to approximately 34 grams of protein per day.
4. Children aged 4-8 years, the RDA is approximately 0.95 grams of protein per kilogram of body weight per day.
   • This typically amounts to about 19 grams of protein per day.
5. Toddlers (1-3 years old) need about 1.05 grams of protein per kilogram of body weight per day.
   • This usually amounts to about 13 grams of protein per day.

These values are general recommendations and individual needs can vary. For more specific guidance, especially for individuals with particular health conditions or dietary restrictions, consulting with a healthcare professional or a registered dietitian is recommended.

Nutritional Benefits

Protein:

• Legumes (such as beans, lentils, chickpeas, and peas) are rich in protein. While they typically contain less protein per serving compared to meat, they are still important sources. For instance, 1 cup of cooked lentils has about 18 grams of protein.
• Whole grains (such as quinoa, brown rice, and oats) also provide protein, though in smaller amounts than legumes. Quinoa, for example, has around 8 grams of protein per cup.

Amino Acids:

• Unlike animal proteins, most plant proteins (except quinoa and soy) are incomplete, meaning they don’t contain all the essential amino acids in the necessary proportions. However, consuming a variety of legumes and grains throughout the day can ensure you get the amino acids you need.

Fiber:

• Both legumes and whole grains are excellent sources of dietary fiber, which is helpful for digestive health and helps maintain stable blood sugar levels.

Vitamins and Minerals:

• Legumes are rich in B vitamins, iron, magnesium, potassium, and zinc.
• Whole grains provide B vitamins, iron, magnesium, and selenium.

Health Benefits

Heart Health:

• Replacing meat with legumes and whole grains can lower the intake of saturated fats and cholesterol, potentially reducing the risk of heart disease.

Weight Management:

• The fiber content in legumes and whole grains can promote satiety, helping with weight management and reducing the risk of obesity.

Blood Sugar Control:

• The complex carbohydrates in whole grains and the fiber in both legumes and grains help regulate blood sugar levels, beneficial for preventing and managing diabetes.

Culinary Uses

Versatility:

• Legumes and whole grains can be used in a variety of dishes, such as soups, stews, salads, and casseroles.
• They can also be made into plant-based burgers, meatballs, and loafs as meat substitutes.

Flavor and Texture:

• These foods can be seasoned and cooked in numerous ways to mimic the flavors and textures of meat dishes. For instance, lentils can be used in place of ground beef in tacos or spaghetti sauce.

Practical Considerations

Meal Planning:

• When replacing meat and chicken with legumes and whole grains, ensure you’re consuming a variety of these foods to cover your nutritional needs.
• Consider combining legumes with grains or seeds in meals to achieve a complete protein profile. Examples include rice and beans, hummus with whole-grain bread, or lentil soup with barley.

Conclusion

Legumes and whole grains are important parts of a plant-based diet and can effectively replace meat and chicken from a nutritional standpoint when consumed in appropriate combinations and quantities. They offer a range of health benefits and can be adapted to various culinary traditions and preferences. 

Instead of Soft Drinks

(ChatGPT is the source of this information.)

Switching from soft drinks can be a great step towards improving your overall health and savings. A 12-ounce soft drink contains approximately 9.75 teaspoons of sugar. Here are some good substitutes for soft drinks:

1. Water: You can improve the flavor by adding a little fruit juice or slices of fresh fruit. Try adding vegetables or herbs (like lemon, cucumber, mint, or berries) to plain water.
2. Herbal Teas: They come in a variety of flavors and can be enjoyed hot or iced. Herbal teas are caffeine and sugar free.
3. Kombucha: This fermented tea beverage has a slight fizz and can be a good substitute for soft drinks. It contains probiotics.
4. Freshly Squeezed Juices: Juices made from fresh fruits and vegetables are good. These can have good nutrition, but be mindful of the natural sugar content.
5. Green Tea: Green tea can be enjoyed cold and has a mild flavor. It also contains antioxidants and a moderate amount of caffeine.
6. Homemade Lemonade: Make a healthier version by using fresh lemon juice, water, and a small amount of sweetener.

By exploring these options, you can find a drink that satisfies your taste preferences while being healthier and much cheaper than soft drinks.