SWASHBUCKLED! (S1E5): Brupper for Bros (AKA. The Father’s Day Special)

Our biggest critic (Amanda’s husband) recently asked, “why can’t you just make something simple, like meat and potatoes?” Here in the Fearless Flying Kitchen, we like to take our fans (and critics) opinions seriously…which is why we have “meat and potatoes week” for all the Bro’s out there.


Ingredients featured in this week’s episode:

 

This week, we throw Amanda’s husband a solid, by making a meal out of meat, potatoes, “not meat” and “not potatoes.”

We went with a savory brunch for dinner, which we have officially coined as “Brupper” (add that to your urban dictionary!)

The meal’s base is a blend of mashed red and yellow potatoes with frozen mashed cauliflower. The two are blended together with some Parmesan cheese and herbs and spices and formed into a patty (a savory pancake)

The bag of potatoes also came with purple potatoes. We didn’t include these in the mash, because they would have turned it a funky color. Instead, we rinsed and quartered then, added a splash of olive oil, salt and pepper, and put them in the oven to roast at 400 degrees for about a half an hour.

Next up is the soy-chorizo creamed spinach. Full of so much flavor! At this point, if you are a vegetarian (or just don’t like or have steak) you could top with a poached egg for a fun take on an eggs Benedict.

The steak we used in the episode is a little bit tough, and is perfect for braising (cooked with a liquid). We tried to soften it up a bit by pounding and soaking in buttermilk (the acid can help soften the tough meat), but in the end, it still wasn’t the ideal texture. If we had more time in the kitchen, we definitely would have let the meat marinate for a lot longer (or try a different, wet cooking method, like braising).

To finish off the dish, we ended with a sprinkling of parmesan cheese. Lots of flavor!

Lastly,  before you get to these awesome recipes…We did have a bit of a challenge with our new technology (the challenge was that Amanda accidentally deleted all the footage before uploading it), so apologies for the lack of actual cooking footage on the episode. We’ll work it out and make it work for future episodes. Thanks dad for the technology boost!

Parmesan Potato Pancakes with Soyrizo Creamed Spinach adn Steak Medallions

Parmesan Potato Pancakes

  • Servings: 8
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 7 Small Red or Yellow Potatoes
  • 1/2 Bag Frozen Mashed Cauliflower
  • 1 Egg
  • 1/4 Cup Grated Parmesan Romano Cheese Blend
  • 1/4 tsp Dried Parsley
  • 1/2 tsp Garlic Powder
  • 1 tbsp Everything but the Bagel Seasoning
  • Salt & Pepper to taste
  • Spray canola or olive oil

Directions

  1. Pierce potatoes and place in a microwave safe dish with a tablespoon of water. Cover with plastic wrap and microwave on high for 6 minutes. Add half the bag of mashed cauliflower, re-cover, and microwave for another 4-6 minutes, until potatoes are soft and cauliflower is no longer frozen. Mash the potatoes and cauliflower together, add egg, parmesan cheese, garlic powder, parsley, salt and pepper and mix well. Let cool a little bit and turn on griddle (electric to about 350 or a stovetop griddle to medium-high).
  2. Spray griddle with oil. Take a dollop of potato/cauliflower mixture and flatten into a patty (It will be really sticky, but that’s ok, you can get it mostly there, then continue to flatten with spatula once it is on the griddle ) and place on the hot griddle. Cook on each side for about 4-5 minutes, until it has a nice little brown mark on it.



Soyrizo Creamed Spinach

  • Servings: 4
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1/2 package of Soy Chorizo
  • 1 tsp Olive Oil
  • 2 Tbsp Onion, minced
  • 1 clove of garlic, minced
  • 3 Cups Fresh Spinach (whole bag)
  • 2 Heaping Tbsp Grated Parmesan Romano Cheese Blend
  • 2 Tbsp Half and Half
  • 1/4 Cup Lowfat Milk

Directions

  1. Heat olive oil in a pan over medium-high heat. Once hot, add minced onion and garlic then sauté for about 3-4 minutes. Add soy chorizo and continue to cook for about 5 minutes. Add spinach and let cook down for another 2-3 minutes. Add milk, half and half, and parmesan cheese. Continue to cook over medium-high heat for another couple minutes. Turn off heat and cover until ready to serve.



Buttermilk Steak Medallions

  • Servings: 6
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 lb Sirloin Medallions
  • 1/2 Cup Buttermilk
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup flour
  • 1/2 Vegetable Oil

Directions

  1. Pound sirloin steak tips with a mallet to tenderize and flatten. Place in a ziplock bag with buttermilk, garlic powder, 1/4 tsp salt and 1/4 tsp pepper. Squeeze air out of ziplock, seal, and place in refrigerator for at least a half an hour (longer preferred).
  2. When ready to cook, take steak out of ziplock, season each side with additional salt and pepper, and drudge through flour. Place oil in a large skillet and heat over medium-high heat. Once hot (will sizzle when something is placed in skillet), then add flour coated steak medallions. Cook for a few minutes on each side (you want it to be brown and crispy on the outside.


 

Honey Raisin Oat Bran Muffins

Honey Oat Bran Muffins FFK

 

I love me a good Bran Muffin.

…and we’re not talking the healthy kind! The more the honey and sugar to disguise the bran, the better. It’s for this reason, my bran muffin consumption usually falls in the “special occasion” category.

BUT WHAT IF I WANT THEM ALL THE TIME?!?!

That’s where this recipe comes in. I found a Mimi’s copy-cat recipe on the internet, and made many tweaks to get the nutritional profile to a range that I would feel comfortable with calling this “breakfast” as opposed to “dessert.”

Some of the changes included swapping the regular flour for my favorite 100% White Whole Wheat Flour, swapping out the oil for a mix of melted butter and mashed banana, and drastically changed the glaze entirely (that one was painful).  I also added some extra flavor in the form of vanilla extract and pumpkin pie spice.

Is it nearly as decadent as I am use to? No. But is it a whole lot healthier and tasty enough for me to enjoy? Absolutely.

This would pair really nicely with Vanilla Greek Yogurt and Berries for breakfast…and Coffee…Of course.

Honey Oat Bran Ingredients FFK

Honey Raisin Oat Bran Muffins

  • Servings: 12
  • Difficulty: Easy
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Ingredients:

  • 1 Cup 100% White Whole Wheat Flour
  • 1/2 Cup Oat bran
  • 1/2 tsp Salt
  • 1 tsp Baking Powder
  • 1/2 tsp Pumpkin Pie Spice
  • 3/4 cup Buttermilk (or milk + 1/2 tsp apple cider vinegar)
  • 1/2 tsp Vanilla
  • 2 Tbsp Melted Butter
  • 1/2 Mashed Banana
  • 1/3 cup Chopped Raisins
  • 1/4 Cup Honey
  • 1 Egg
  • Glaze:
    • 1/2 Cup Powdered Sugar, sifted
    • 2 Tbsp Honey
    • 1 Tbsp Hot Water

Directions:

  • Preheat oven to 375 degrees.
  • Mix first five ingredients (the dry ingredients)
  • In a separate bowl, combine the next seven ingredients (the wet ingredients).
  • Create a well in the dry ingredients, and mix the wet ingredients into the dry until just incorporated (don’t overwork this).
  • Grease muffin tin (I use the coconut oil spray), and place ~ 1 Tbsp of batter into each section. Should be 1/2-3/4 full.
  • Bake for ~ 20  minutes. While muffins are baking, whisk together all glaze ingredients in a separate bowl
  • Remove while warm and place on a plate. Cover with glaze (about 1/2 tbsp per muffin). Glaze will fall down the top of the muffin and gather at the bottom of the muffin.
  • Best when consumed immediately and piping hot!

Healthy Whole Wheat Pancakes

Whole-Wheat-Pancakes

Here is the first video and recipe I shared with Nutrition Milestones, and it really is just too much fun to not post here as well. OJ and I were asked to make our favorite pancake recipe, which is basically just my father-in-law’s famous pancakes, with just a few healthy tweaks. Since filming this, I have also incorporated Non-Fat Vanilla Greek Yogurt to replace the buttermilk (not that there is anything wrong with buttermilk, it is just something I don’t normally purchase, and I am up to my ears with Non-Fat Vanilla Greek Yogurt!) I have also substituted honey for the sugar and added some cinnamon, added blueberries or chocolate chips, and all of them taste equally delicious!

Healthy Whole Wheat Pancakes

  • Servings: 10-12 silver dollar pancakes or 5-7 full size pancakes
  • Difficulty: easy
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IngredientsIMG_1714

  • 1 cup whole wheat white flour from Trader Joes
  • 1 Tbsp sugar
  • ½ tsp baking soda
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 cup low-fat buttermilk
  • 2 large eggs
  • 1 Tbsp canola oil

whole wheat pancakes griddleInstructions

  • Mix together wet ingredients
  • Mix together dry ingredients
  • Then add wet to dry and mix until well combined.
  • Meanwhile, pre-heat your electric griddle to 350 (or a griddle pan on your stove at a medium high heat). Once hot, place a dollop of batter onto the griddle (1 Tbsp for silver dollar, 1/4-1/3 cup for full size).

Favorite Topping: Fresh Fruit and a drizzle of Trader Joe’s Organic Maple Agave Syrup Blend