tag:dreamwidth.org,2010-03-29:493638CookingTacoThe Cooking and Occasional Culinary Exploits of Neotacocookingtaco2010-03-31T01:09:36Ztag:dreamwidth.org,2010-03-29:493638:617Peanut Honey All Bran Oats (PHABO) - First Measured Trial2010-03-30T14:36:58Z2010-03-31T01:09:36ZPhaboingpublic2So my first experiment/ proper food blog thing!<br /><br />I decided this food needed a name, so I came up with "Peanut Honey All Bran Oats" or PHABO (Pronounced Fabo)<br /><br />The idea for Phabo came when I was trying to think of a food that could sustain me (and others) during a fast and generally. Basically, when I'm fasting, I'm not allowed to eat meat (excluding crustaceans) and dairy (that is, milk and eggs). Now there are a large variety of foods available to eat, however, I'm a fussy eater, and although this blog would seem to state otherwise, a lazy cook. Also, I'm kind of insulin resistant, so I get hungry easily, especially if I eat sugary/ starchy foods, that is, high GI. A useful thing to keep it low GI is the ability to eat it slowly.<br /><br />So the aim essentially was to create something vegan, low GI, easy to eat, easy to prepare, able to be stored and eaten slowly. So thinking of some traditional fasting staples, I came up with the idea to use peanut butter and honey as a binding agent and to use a mixture of oats and all bran. Oats and all bran were chosen because they're both low GI and good for you. (Also, generally generic, so also cheap).<br /><br />The idea is get a roughly equal mixture of oats and all bran, blend a portion of it slightly so that it's still kind of coarse, then blend the hell out of the rest until it becomes like flour. Then add that to a melted mixture of peanut butter and honey.<br /><br />My first try at this was a few days ago, and it turned out pretty well. Good consistency, good peanut butter and honey flavour. A recommendation was made to try baking them for a bit.<br /><br />This time, I weighed and measured out the ingredients I used to better quantify the recipe and thus hopefully improve it. It required a bit of tinkering. This is the general process I went through:<br /><br /><span class="cut-wrapper"><span style="display: none;" id="span-cuttag___1" class="cuttag"></span><b class="cut-open">( </b><b class="cut-text"><a href="https://cookingtaco.dreamwidth.org/617.html#cutid1">Detailed Experimental Method and Pics</a></b><b class="cut-close"> )</b></span><div style="display: none;" id="div-cuttag___1" aria-live="assertive"></div><br />For a more succinct recipe-like thing I have simplified it thus:<br /><br />350g Peanut Butter<br />225g Honey<br />150g All Bran<br />150g Oats<br /><br />1. Preheat oven to 200C fan forced.<br /><br />2. Melt Peanut butter, in a bowl.<br /><br />3. Add and mix honey in.<br /><br />4. Mix all bran and oats in different bowl.<br /><br />5. Take 100g of that mixture out blend until reaches desired coarseness.<br /><br />6. Blend the rest of the all bran/ oats mix until it has the consistency of flour.<br /><br />7. Mix everything together well. Knead with hands after.<br /><br />8. Flatten on a tray and bake for 10mins.<br /><br />9. Leave to cool, cut into pieces, refrigerate.<br /><br />According to some rough calculations, this batch of Phabo contains:<br /><br />-22% fat<br />-4% saturated fat<br />-13% protein<br />-7% fibre.<br /><br />The rest is probably all carbohydrates. But they are low GI.<br /><br />While you are all free to use the recipe, please remember that I invented it, and that I'm still tweaking it. There will be changes, don't you worry...<br /><br />EDIT: This recipe is in like a pre-beta stage. I hope to improve it as time goes on. So like don't hate me if the recipe makes stuff that isn't that delicious...<br type="_moz" /><br /><br /><img src="https://www.dreamwidth.org/tools/commentcount?user=cookingtaco&ditemid=617" width="30" height="12" alt="comment count unavailable" style="vertical-align: middle;"/> comments