Melt-in-your-Mouth Biscuits – with a bit of Cricket Protein

       Fact: Buttermilk biscuits are flaky and delicious

       Fact: Buttermilk biscuits with cheddar are flaky and even more delicious

       Fact: These buttermilk biscuits with cheddar are flaky, delicious and, thanks to the addition of a little cricket flour, higher in protein than your average buttery bread.

       No, a quarter-cup of cricket flour doesn’t magically make these biscuits “healthy” – just slightly “healthier.” And, for some foods, that’s more than enough. Eat them with soup, pot roast, gumbo, chef’s salad, or grilled halibut. These melt-in-your mouth cheddar biscuits makealmost any meal better, whether you’re planning a fancy cloth-napkin affair or a casual picnic in the park.  

       These biscuits are so yummy, you probably won’t have leftovers. But, if you do, you can store them in an airtight container in a refrigerator or at room temperature.

Cheddar Cricket Flour Biscuits

1 ½ cups all-purpose flour

½ cup cricket flour

1 tablespoon baking powder

1 tablespoon garlic powder

¾ teaspoon salt

1 teaspoon smoked paprika

2 teaspoons fresh parsley, chopped fine

½ cup unsalted butter, melted

1 cup buttermilk

1 cup shredded cheddar cheese

For Topping:

3 tablespoons butter, melted

1 tablespoon fresh parsley, chopped fine

½ teaspoon garlic powder

Preheat oven to 450 degrees Fahrenheit. Line a baking sheet with parchment paper; set aside. In a large bowl, combine flours, baking powder, garlic powder, salt, paprika, and chopped parsley. In another bowl, whisk together buttermilk and butter. Pour buttermilk mixture over the dry ingredients and stir until just moist, being careful not to overmix. Gently fold in cheddar cheese. Using a large spoon or ¼-cup measuring cup, scoop the batter evenly onto the prepared baking sheet. Bake for 10 to 12 minutes or until golden brown. While biscuits are baking, whisk together topping ingredients in a small bowl. When biscuits are done baking, brush their tops with the butter mixture. Serve while warm.

Granola with a Bit O’ Cricket

Granola is one of those great, multipurpose foods. It can be eaten with milk for breakfast, you can grab a hand full as a healthy afternoon snack, or you can sprinkle it on ice cream for dessert. It’s also a terrific food to make yourself because you can tailor it to your tastes. Don’t like raisins? Don’t use them. Love almonds? Add more.

The nuts and hemp seeds in this recipe pack a protein punch – and that’s amplified with the addition of vanilla protein powder. For this particular recipe, we used cricket protein powder and even the pickiest eaters in the house ate the finished product without complaint.

Whole roasted crickets are not for everyone, especially at first. A recipe like this one is great for introducing the notion of crickets-as-food without the complication of legs and faces. Enjoy!

Cricket Powder Crunchy Granola

3 cups old-fashioned oatmeal

1 cup chopped nuts (pecans, walnuts, almonds – your choice)

½ cup unsalted pumpkin seeds

¼ cup hemp seeds

2 teaspoons ground pumpkin pie spice

½ cup vanilla cricket protein powder

1 tablespoon ground flax seeds

¾ cup water

1 tablespoon vanilla

2 tablespoons agave nectar (or to taste)

¼ cup olive oil

½ cup dried fruit (cranberries, blueberries, raisins – your choice)

Preheat oven to 300F. Line a baking sheet with parchment paper. Combine oats, nuts, seeds, pumpkin spice, and protein powder; mix together. In a small bowl combine the agave syrup, water, and olive oil. Drizzle the liquid mixture over the dry ingredients. Stir well so that all ingredients are coated.

Spread granola evenly across baking sheet. To ensure the granola forms clumps while baking, press it down gently into the pan. Bake for 30 minutes to 40 minutes, or until granola is golden. Remove from oven and sprinkle with dried fruit. Allow the granola to cool completely before breaking into clumps. Store in a tightly sealed container for up to two weeks.

Chia Seeds + Cricket Powder = Healthy, Yummy Treat

Breakfast can be a mad dash at my house, which is one of the reasons I love this make-ahead chia protein pudding. I can make it in a resealable glass jar and leave it in the refrigerator overnight and – presto – I have breakfast in the morning. Oh, did I mention it tastes great too?

Chia seeds are really good for you, too. Two tablespoons contain 11 grams of fiber and 4 grams of protein. They also contain a decent amount of zinc, potassium, and Vitamins, B1, B2 and B3. When you add in the cricket protein, you’re creating a pudding that’s sure to get your day started on the right foot. I used Chirps Cricket Powder in this recipe but any brand should work.

By the way, this pudding could totally do double duty as a dessert, it’s that yummy!

Chia Pudding with Cricket Protein Powder

3 tablespoons vanilla protein powder

5 ounces almond milk, unsweetened

1 tablespoon chia seeds

Fresh fruit, nuts, granola for garnish

Combine protein powder, chia seeds, and almond milk (you can also use dairy or another non-dairy milk product) in a resealable container. I like to use a pint jar with a screw-on lid so I can shake the mixture to combine. The seeds like to sink to the bottom, so another shake after 30 minutes will help disburse them throughout the pudding. The seeds will soften and the pudding will be edible within an hour, but I like to let mine chill overnight so it thickens more. If the pudding isn’t sweet enough for your tastes, you can add a teaspoon of honey. In the morning, eat right out of the jar, or pour into a cup or bowl and top with fresh fruit, nuts, or granola. You can make several of these at a time. The pudding stays fresh in the refrigerator for up to four days.

Will Your Friends Relish Crostini with Mealworms?

Entertaining friends? Appetizers are a great way to get any party started – especially if they don’t require a lot of last-minute fussing. This relish, adapted from a friend’s recipe, is a terrific blend of savory and sweet. Best of all, it can be made ahead. It’s yummy warm or at room temperature.

For even less hassle, you could set out a basket of crostini and bowls of toppings and let guests build their own hors d’oeuvres. You could even offer up several different flavors of mealworms; perhaps your guests would prefer Spicy Cayenne Pepper or Buffalo Wing Sauce mealworms. The crunchiness of the roasted mealworms is a nice contrast to the relish.

Try it. I think you’ll like it!

Mealworm-Topped Crostini with Apple & Tomato Relish

1 can (28 ounces) petite diced tomatoes, drained

1 small Granny Smith apple, cored, peeled and diced

½ cup diced sweet onion

2 tablespoons apple cider vinegar

1 tablespoon balsamic vinegar

½ cup granulated sugar

1 French baguette, cut into thin slices and toasted

Salt and pepper for seasoning

Toppings:

Chèvre crumbles

Fresh chives, chopped

Roasted mealworms

To make crostini, preheat oven to 350 degrees Fahrenheit. Arrange baguette slices on large baking sheets. Brush both sides with oil, and season with salt and pepper. Bake and, after about eight minutes, turn crostini over. Continue baking another seven to ten minutes. Let crostini cool on baking sheets.

Place tomatoes, apple, onion, sugar and vinegars in a saucepan. Bring to a boil. Reduce heat and cook for approximately, 15 minutes, stirring often. The topping will be done when the apples are soft and most of the liquid has been reduced. Allow to cool for at least 10 minutes.

Top each crostini with a spoonful of the tomato/apple relish, chèvre crumbles, fresh chives, and roasted mealworms. Serve immediately.

 

(Real) Ants on a Log

I grew up eating Ants on a Log. We had them at school, at home, at picnics. Ours were always made the same way: celery filled with peanut butter, topped with raisins (AKA ants). It was the perfect snack, containing veggies, some protein — plus, they were easy to make.

My mind was blown when, as an adult, I learned not everyone ate my version of Ants on a Log. Some had substituted cream cheese for peanut butter. Others used carrot sticks or apple slices as logs. Still others had swapped out raisins in favor of nuts or dried apricots. To each his or her own, I thought. I preferred the traditional.

Until now.

I was making myself a little snack recently when I had a light-bulb moment. What if instead of using raisins as ants, I used ANTS as ants?

Thanks to all my entomophagy experiments, I just happened to have a tin of black ants in my cupboard. They’re from a Maine-based company called Entosense. The company’s literature warns that ants “have a strong taste for their size.” They do have a citrus taste and, though they’re tiny, they’re definitely crunchy. I didn’t find a lot of “whole” ants in my batch, but rather many recognizable ant parts.

Super simple: I washed and cut celery stalks into three-inch sticks, filled them with creamy peanut butter, and sprinkled them with ants.

And so, there you have it, a new take on Ants on a Log.

Cricket Crust = Pizza Perfection

My friends have boasted about eating pizza crusts made of cheese or riced cauliflower or even quinoa. So, I thought, why not cricket flour?

I have a standby pizza crust recipe that I love. It comes from The Joy of Cooking and, let’s face it, those guys know what they’re talking about. As with any recipe, you can’t just straight out substitute cricket flour for wheat flour. Baked goods need flour’s gluten to stick together and I knew that would especially be true for pizza dough, which needs to be elastic. I usually sub cricket flour for one-fourth to one-third of a recipe’s wheat flour. In this case, I decided to go toward the low end of that range. The resulting dough was easy to work with, not too heavy, yet substantial enough to hold toppings.

The verdict from my pizza-loving family? I didn’t tell them. I mean, if they didn’t notice a difference in flavor or texture, why do it. Further proof (at least in my mind) that incorporating insect-based protein into our diets can happen without a lot of fanfare and disruption.

Here’s my recipe if you’d like to do a little cricket flour experiment of your own:

Cricket Flour Crust

1 package (2 ¼ teaspoons) dry active yeast

1 1/3 cups warm (105 to 110 degree F) water

¾ cup cricket flour

2 ¾ to 3 cups all-purpose flour

2 Tbsp extra virgin olive oil

1 Tbsp salt

1 Tbsp sugar

Combine yeast and warm water in a large mixing bowl or the bowl of a heavy-duty mixer and let stand until the yeast is dissolved, about 5 minutes.

Combine flours, olive oil, salt and sugar. Mix with yeast and water.

Mix ingredients by hand or on low speed for about 1 minute to blend all the ingredients. Knead for about 10 minutes by hand or with the dough hook on low to medium speed until the dough is smooth and elastic. Transfer the dough to a bowl lightly coated with olive oil and turn it over once to coat with oil. Cover with plastic wrap and let rise in a warm place (75 to 80 degrees) until double in volume, 1 to 1 1/2 hours.

Preheat oven to 475 degrees F. Grease two pizza pans and lightly dust with cornmeal; or place a baking stone in the oven and preheat it for 45 minutes.

Punch the dough down and divide it in half. Roll each piece into a ball and let it rest, loosely covered with plastic wrap, for 10 to 15 minutes. While the dough is resting, prepare the desired toppings.

Work with one dough ball at a time. Begin by flattening the ball on a lightly floured work. Roll and stretch the dough into a 12-inch round. Place each dough circle on a prepared baking pizza pan. To prevent the toppings from making the crust soggy, lightly brush the top of the dough with olive oil.

After topping, bake about 12 minutes or until the crust is browned and the cheese is golden (if using cheese). Remove from the oven, slice and serve.

How Might Insect-Based Protein Fit Your Lifestyle, Tastes?

Most Americans would rather squish a cricket than eat it, but we’re in the minority. Roasted grubs are a favorite in Australia, stir-fried dragonflies are a delicacy in Indonesia, and fried woodworms and grasshoppers can be purchased from Thai street vendors. Eating insects is a practice called entomophagy.

More than one-fourth of the world’s population eats insects. The United Nations estimates 2,100 species of insects and worms are being eaten in 113 countries.

Would you munch on meal worms or dine on dung beetles? Would you consider using cricket flour in your family’s favorite recipes? Think about the ways in which you could incorporate insects into your family’s diets. This Insect Coloring Sheet can be used with younger family members to get them thinking about how insect-based protein might fit into their lives.

 

Bug-ana Bread

Baking with cricket flour has been an ongoing experiment for me. Some results have been less than optimal, others have been absolutely delicious. I’m proud to say that this recipe is one of the yummy successes.

I started this particular baking adventure with a recipe I’ve used many times before. I subbed cricket flour for one-third of the flour called for. Once again I used flour purchased from the fine folks at Portland, Oregon,-based Cricket Flours. The final product is moist, flavorful – and contains 50 grams more protein than if I’d only used wheat flour. Don’t believe me? Give it a try.

Bugana Bread

1 cup all-purpose flour

½ cup cricket flour

1 tsp. baking soda

½ tsp. salt

½ cup butter

½ cup sour cream

1 cup granulated sugar

2 eggs

1 tsp. vanilla

1 cup mashed bananas

½ cup chopped walnuts (optional)

Preheat oven to 350 degrees. Cream together butter, sugar, eggs and vanilla. When combined, add bananas and sour cream. Mix on high speed for one minute. In a separate bowl, sift together flours, baking soda and salt. Add flour mixture to butter mixture. Mix until well blended. If using nuts, add and mix well. Pour batter into large greased loaf pan (approx. 9 x 5 x 3 inches). Bake for one hour or until a tester inserted into the center comes out clean. Remove from oven and let bread cool in the pan for a few minutes. Then remove banana bread from the pan and let cool completely before serving.

 

Cricket Flour: Bug Nutrition without the Legs, Wings

Getting my family to jump onto the entomophagy bandwagon has not been easy. Roasted grasshoppers and fried mealworms were a little “too buggy” for first timers. Undeterred, I decided to experiment with cricket flour.

Cricket flour is made by grinding crickets into a fine, dark-colored powder. This is not a do-it-yourself process. Different cricket processors use different varieties of crickets, which can affect protein content. Crickets are killed via freezing. They’re then washed, blanched and dried before milling. The final product isn’t really flour at all – it’s 100 percent cricket, with none of the legs or wings that often turn people off. I bought my product from Portland, Ore., -based Cricket Flours.

Wondering why in the world anyone would ever eat crickets or cricket flour? For me, it boils down to nutrition. Two tablespoons of cricket flour contain 2 grams carbohydrates and 11 grams of protein. The same amount of all-purpose, enriched wheat flour contains 12 grams carbohydrates and 3 grams protein. Additionally, crickets are high in B12 and omega-3 fats.

After some research and experimenting, I’ve learned I can use cricket flour to replace some – not all – of the flour in my favorite recipes. Flour made from wheat, barley or rye contains gluten. That gluten is what makes pizza or bread dough elastic. It’s also what holds cookies or cupcakes together. Gluten-free flours use thickeners like xanthan gum to do the same sort of thing. Cricket flour does not contain gluten or any other thickener. To bake with it, you need to add another flour to it.

Based on my own culinary successes (and failures), I suggest altering your own recipes by replacing no more than one-fourth to one-third of a recipe’s total flour with cricket flour. If, for example, a recipe calls for one cup of flour, replace one-fourth to one-third of that amount with cricket flour. It should be noted that cricket flour is very dark in appearance. If you’re baking something light-colored, like sugar cookies or cinnamon bread, substitute toward the lower end of this ratio range; the cricket flour will affect the color of your finished product.

So, armed with the goal of getting my family to sample cricket-enhanced baked goods, I decided to make something I knew they couldn’t resist: chocolate cupcakes. My family had tasted these treats before and admitted the cricket flour was virtually undetectable. Made with regular flour, each of these cupcakes contains 1 gram of protein. By substituting just one-half cup of cricket flour ups that amount to 3.6 grams of protein per cupcake. No, it’s still not a “healthy” recipe. But sometimes getting folks to try things means you need to coat them in chocolate – literally.

Here’s my recipe, if you want to try for yourself:

Devil’s Food Cricket Flour Cupcakes

For cupcakes:

½ cup unsweetened cocoa powder

½ cup light brown sugar, packed

1 teaspoon instant coffee

1 cup hot water

½ cup butter, softened

¾ cup granulated sugar

1 cup all-purpose flour

½ cup cricket flour

½ teaspoon salt

½ teaspoon baking powder

½ teaspoon baking soda

2 teaspoons vanilla extract

2 eggs

For frosting:

½ cup butter, softened

4 ounces cream cheese, softened

4 ounces bittersweet chocolate, melted

1 teaspoon vanilla extract

¼ teaspoon salt

½ cup unsweetened dark cocoa powder sifted

1½ cups powdered sugar sifted

Preheat oven to 350 degrees F (180 C). In a medium mixing bowl, whisk together cocoa powder, instant coffee, brown sugar and hot water. Set aside. In a separate bowl, mix all-purpose flour, cricket flour, salt, baking powder, and baking soda; set aside. Using another large bowl and a stand or hand-held mixer, cream butter and sugar; add vanilla extract. Add eggs, one at a time with a cup of the flour mixture in between eggs. Mix in half the flour mixture followed by half the cocoa mixture, alternating and mixing until fully combined. Spoon batter into 12 large, lined cupcake tins. Bake for about 20 to 25 minutes, or until a cake tester comes out clean. Cool completely before frosting.

For frosting:

In a large bowl, beat melted chocolate with butter and cream cheese. Add cocoa, vanilla extract, salt and ½ cup of the powdered sugar adding another ½ cup of the sugar until smooth and desired consistency. Spread or pipe onto cupcakes. Enjoy!

Fight Hunger, Eat Bugs

October 16 is World Food Day, an occasion devoted to talking about food security. An estimated 815 million people suffered from chronic hunger in 2016, according to figures from the Food and Agriculture Organization of the United Nations. Hunger affects men and women, children and the elderly, those living in rural and urban areas in nearly every country in the world.

There’s no one-size-fits-all solution for ensuring that food gets to those who need it most. But a 2013 United Nations report suggests that insects may help ease this worldwide epidemic. “Insect farming is “one of the many ways to address food and feed security… Insects are everywhere, and they reproduce quickly, and they have high growth and feed conversion rates and a low environmental footprint,” says the report.

That’s right – INSECTS.

Entomophagy is the practice of eating insects. More than one-fourth of the world’s population eats insects, from beetles to meal worms to dragonflies. One important reason for this culinary trend is that insects are packed with nutrients. Crickets, for example, contain approximately 21 grams of protein per 100 grams of cricket, while ground beef contains about 26 grams per 100 grams of meat. Insects contain as much iron as beef, and are also a good source of calcium, vitamin B12, and omega 3 and 6 fatty acids.

Will munching on insects and insect-fortified food products end hunger? It’s doubtful. But if it can get us even a little closer to feeding the world’s population, why wouldn’t we try?