Month: October 2013
Banana/Pumpkin/Zucchini Muffins
These were fast and simple. I love muffins!! They are always so nice to have around for a quick snack. And I love having any kind in the house when guests are staying with us! They always seem so impressed…I graciously accept their praise but in my head I am saying “they’re just muffins…”. Haha
These got a little health bump by my adding in a scoop of vanilla protein powder (I used Body Fortress Whey Isolate) but you could omit the protein powder and just substitute vanilla extract and more flour (see note in ingredient list).
Each one of these tasty muffins has just about 100 calories, only 12g carbs, 3g fiber and 5g protein!! Not a bad little snack at all 🙂
Makes 12 muffins.
Ingredients:
- 2/3C pumpkin puree ( I use Libby’s)
- 1 ripe banana, mashed
- 1/2 medium zucchini, grated
- 1 egg
- 1 egg white
- 2T sugar (if you like sweeter muffins, use 1/4C)
- 1 1/2tsp cinnamon
- 2T vegetable oil
- 1/2tsp salt
- 1 1/2tsp baking powder
- 1/2tsp baking soda
- 1 scoop vanilla protein powder*
- ———————————————————————
- *If you omit the protein powder, add 1tsp vanilla extract and an additional 1/4C flour*
- ———————————————————————
- 2T ground flax seed/flax meal
- 1/2C chopped walnuts (optional)
- 1 cup flour (I used whole wheat pastry flour – my usual!)
Combine everything except the flour and mix well.
Add in the flour and gently stir until just mixed. If you over-stir muffins batter, they wont get as nice and fluffy!!!
Line muffin tin or grease with vegetable oil. Bake at 350° for 15-20 minutes, or until toothpick comes out clean. Let cool 5 minutes before transferring to a cooling rack or plate.
Eat. Enjoy. Love.
Crock Pot Coconut Curry Chicken
If you are a fan of curry…and a fan of simple, fast, yet DELICIOUS meals, this is a recipe for you!!!
This took me, LITERALLY, 10 minutes (tops!) to put together before I left for work in the morning, and when I came home: WAH-LAH…the house smelled wonderful AND dinner was ready.
You could also easily make this vegetarian (vegan, really!) and use cauliflower (and/or other veggies) instead of chicken 🙂
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1 medium onion, thinly sliced
- 15 oz can chickpeas, drained and rinsed
- 2 medium sweet potatoes, peeled and diced
- ½ cup lite coconut milk (the type in a can)
- ½ cup low-sodium chicken stock
- 15 oz can tomato sauce
- 2 tablespoons yellow curry powder (salt free!!)
- 1 teaspoon salt
- ½ teaspoon cayenne powder (optional)
- 1 cup frozen green peas
- 2 tablespoons lemon juice
- cilantro for garnish (optional)
In the bottom of the slow cooker, whisk together coconut milk, chicken stock, tomato sauce, curry powder, salt and cayenne.
Add chicken breasts, onion, chickpeas and sweet potatoes. Using tongs, gently toss ingredients together to ensure evenly coated.
Cook on Low for 8 hours or High for 4 hours.
Break apart the chicken and stir in the peas and lemon juice 5 minutes before serving.
Serve over barley, rice, or (like me!!) over my Cauliflower “Rice” and with plenty of fresh cilantro.
Makes great leftovers, too 🙂
Eat. Enjoy. Love.
Lime, Ginger, & Coconut Chewies
Ok…so I have told you about my LOVE of any and all foods with coconut, and these delicious cookies are no exception!!
They are chewy and have such a bright flavor to them…very different than your typical cookie…and in this case, different is good!!!
Ingredients:
- 1 1/3C sugar
- 1T fresh ginger, minced
- 2T shredded lime peel (I use a microplane, but you could super finely chop)
- 3/4C + 2T unsalted butter, cut into chunks
- 1 egg yolk
- 1 1/2T fresh lime juice
- 1 1/2T light corn syrup
- 2-3tsp ground ginger
- 1/2tsp vanilla
- 1/2tsp baking soda
- 1/4tsp salt
- 1/2-3/4C shredded coconut
- 2 1/4C flour
In a food processor, combine sugar, lime peel, & fresh ginger. Process 2-3 minutes until finely pulverized. Remove 1/2C and set aside to use for garnish later on.
In a large bowl, combine the rest of the lime/sugar mixture, butter, egg yolk, lime juice, corn syrup, ground ginger, vanilla, baking soda, salt, & coconut and beat until well blended & light in color. Beat in the flour in 2 batches.
Shape dough into a flat disc and cut into 4 pieces. divide each quarter into 12 pieces and roll into balls. Sorry I didn’t take a picture of this part…Here is a “map” of what I mean:
Roll in reserved lime/sugar mixture and flatten. Bake one pan at a time in the middle rack of the oven.
Bake at 350° for 6-8 minutes. Let cool 5 minutes before transferring to a cooling rack.
Eat. Enjoy Love.
Yellow Split Pea Soup
I really love split pea soup and a couple years ago I started making mine with yellow split peas instead of the “normal” green…I just think it makes such a prettier color 🙂
This soup is made in a crock pot and is SO nice to come home to after work!! Your house will smell delicious and the soup is warm and comforting.
Oh, and did I mention it is actually pretty darn healthy? 😉
Ingredients:
- 3 slices bacon – sliced into thin strips
- 1 medium onion – diced
- 2 celery stalks – diced
- 3 carrots – diced
- 2C split yellow peas (uncooked)
- 1 teaspoon thyme
- 2 bay leaves
- 5 cups chicken broth – low sodium
- 4 cups water
- Salt and pepper to taste
- Fresh parsley or spinach for garnish (optional)
- Grated cheddar cheese (optional)
Cook the bacon strips in a saute pan medium-high heat until crispy and browned; set aside on a paper towel lined plate.
In a crock pot, add all remaining ingredients including the cooked bacon.
Heat on Low for 8 hours or High for 4 hours.
When the soup is finished, remove the bay leaves and then you will have two options: Leave it chunky like this:
Or put about half of it in a blender (do it in two batches) and pulse with the lid slightly opened and a towel over it like in the picture below. Because it is so hot you will need to do it this way to prevent it from basically exploding everywhere…trust me!!
Once blended, pour it back into the unblended portion and season with salt and pepper to taste and garnish with fresh parsley and/or spinach before serving. Also, some people love it with the addition of grated cheddar cheese, so give that a try sometime, too!!
Eat. Enjoy. Love.
Pumpkin UnPie
^Those^ three ingredients (+a little sweet potato) are going to make you the happiest person if you love, and sometimes crave, pumpkin pie but don’t want A: the hassle of making a pie or B: the calories/fat/carbs/sodium!
Ingredients:
(per individual serving)
- 1/2C canned pumpkin (NOT pumpkin pie mix, just 100% pure pumpkin)
- 1/4C baked (still warm or cooled is fine) sweet potato/yam(the orange ones!!) …tomayto, tomahto…
- 1/2tsp pumpkin pie seasoning
- 1/2tsp stevia (this is equal to one packet)
Mix/mash up and ENJOY!!!! Alter the amounts of spice and “sugar” to your liking. It tastes just like pumpkin pie 🙂 BUT…comes in at:
• 80 calories • 1g fat • 28g carbs • 6g fiber • 3g protein • 8g sodium • 4g sugar (from pumpkin)
Comparee to an average serving of traditional pumpkin pie:
• 323 calories • 15g fat • 42g carbs • 4g fiber • 6g protein • 434g sodium • 22g sugar
Now…go on and make my “unpie” and feel 100% guilt-free as you indulge!!
Eat. Enjoy. Love
Cauliflower Pizza Crust II
This is a slightly altered version of my Cauliflower Pizza Crust which is AMAZING!!!! This version stays a little less crispy when it bakes due to the added moisture from the additional veggies. It also has less cheese than the original and, therefore, less calories. Try them both and see which you like better!!
This recipe makes one 10(ish) inch pizza crust:
- 1C grated cauliflower
- 1 small zucchini, grated (probably about 1/2C)
- 1/2 medium carrot, grated (1/4-1/2C)
- 1/4 cup shredded mozzarella
- 2 Tbs Parmesan
- 1 egg
- salt and pepper
Mix everything together and press in a circle on a baking sheet/pizza pan that has been lined with parchment paper, spray the top of the crust with oil (I have a Misto, but Pam would work too) and bake at 425° for 15 minutes, or until slightly browned on top. Then top with sauce and toppings and cook till all melted and delicious!!
My favorite toppings: Turkey pepperoni, red onion, and broccoli!! And I keep it light on the cheese to keep the calories down 🙂
Eat. Enjoy. Love.
Chocolate Chili Crackle Cookies
These cookies are delicious and chocolatey with just a hint of heat. They’re sure to be a crowd pleaser and have everyone loving them and asking you: “What is in these?!” You can choose to tell them your secret (ancho chili powder & cinnamon) or not 😉
Ingredients:
- 12oz semi-sweet baking chocolate, divided
- 3/4C flour
- 2tsp cinnamon
- 1tsp ancho chili powder
- 1/2tsp baking powder
- 1/4tsp salt
- 1/4C butter
- 1/2C sugar
- 1/4C packed brown sugar
- 2 eggs
- 2tsp vanilla
Preheat oven to 375° and line cookie sheets with parchment paper.
Melt 8oz if chocolate and set aside. coarsely chop remaining 4oz of chocolate and also set aside.
Mix flour, cinnamon, chili powder, baking powder, & salt in small bowl.
Beat butter & sugar until fluffy then add eggs & vanilla, mix well.
Add melted chocolate & beat until blended.
Gradually add in flour mixture on low speed until well blended.
Stir in chopped chocolate.
Drop by rounded tablespoons onto parchment paper lined cookie sheets.
Bake for about 10 minutes, just until set & slightly cracked on top.
Cool for a few minutes & then transfer to cooling racks.
Eat. Enjoy. Love.
Burn Remedy & The Power of Tomatoes
Let’s face it…we all get burns while working in the kitchen! I did last night…that is my poor thumb right there. But what I am about to tell you is going to save you a lot of blisters and therefore a lot of pain and trouble.
Tomatoes.
We (most of us) love to eat them and I know that I, personally, always have them in the house. But what I bet 95% of you don’t know is that cutting a slice of tomato and putting it on your burn right after it happens, and allowing the juice to dry on the burn itself, will not only help it feel better but will also COMPLETELY PREVENT IT FROM BLISTERING!!!!
I would say that the blister from a burn that exists for days after the initial burn is my least favorite part of burns so this is my favorite kitchen trick 🙂
The science behind this fabulous trick:
The naturally-occurring antioxidant, lycopene, in tomatoes is what soothes the pain of burns, as well as prevents blistering. Eating tomatoes and other foods with lycopene, as well as beta-carotine, can help treat sunburns.
Now let me switch into “Health Mode”
These amazing vegetable/fruits (whichever you call it) have so many other health benefits, as well…including, but in NO way limited to:
- High in fiber…and most Americans do not eat enough of it!
- High in potassium, which plays an important role in transmission of nerve signals, fluid balance in the body and many other important chemical reactions. Potassium is used to treat high blood pressure, insulin resistance, chronic fatigue syndrome, muscle weakness, and even bloating and intestinal disorders.
- Tomatoes are powerful blood purifiers and help clear up urinary tract infections.
- They have antioxidant properties as they are high sources of vitamin C and vitamin A. The Vitamin A especially wards off macular degeneration and improves eyesight.
- A person who drinks 8 ounces of low sodium tomatojuice a day, can prevent inflammatory diseases like osteoporosis and Alzheimer’s.
- They are good for improving skin porosity and are widely used in the manufacture of skin care and beauty products.
- Eating tomatoes, especially in synergy with broccoli, has been shown to drastically lower the chances of prostate cancer.
Basically….Eat lots of tomatoes and use them to treat burns.
Be happy. Be healthy.
Maple Pecan Cookies
Get ready to use your willpower. It takes a lot not to eat 10 (or all) of these at once!! I’ll admit…anything that has coconut in it I am going to LOVE but even for the non-coconut fiend, these are just such a nice alternative to plain ol’ oatmeal cookies and are SO amazing warmed up (or fresh out the oven, of course) with a glass of milk 🙂
And just an FYI for non-coconut lovers: even though these have coconut in them (and I will always rant about coconut) they don’t taste like coconut…it just adds a nice chewiness to the cookie 🙂
Now…go on and bake these!!!! Impress some people 😉
Ingredients:
- 3C old-fashioned oats
- 1C shredded coconut
- 2 2/3C flour
- 1tsp salt
- 1tsp cinnamon
- 2C packed brown sugar
- 1C unsalted butter
- 1/2C maple syrup (REAL maple syrup is necessary)
- 2T light corn syrup
- 1/4C boiling water
- 1tsp vanilla
- 2C chopped pecans
Preheat oven to 300° and line cookie sheets with parchment paper.
Combine oats, coconut, flour, salt, cinnamon, & brown sugar in large bowl and mix/whisk together.
Combine butter, maple syrup, & corn syrup in small sauce pan. Heat over medium heat until butter melts, stirring occasionally. Remove from heat.
Combine baking soda & boiling water, stirring to dissolve. Add this and vanilla extract to maple mixture, stirring well.
Stir maple mixture into dry ingredients.
Lastly, add the pecans, mixing well.
Use a tablespoon to put dough on parchment paper, and flatten slightly.
Bake for 12-15 minutes until golden brown. Cool for 5 minutes before transferring to cooling racks.
Eat. Enjoy. Love.
Broccoli & Spinach Lasagna
I like to try as many different recipes for lasagna as I can and this has most definitely been one of my favorites! It is quick and simple but you’d never know it when you’re eating it because it tastes like you slaved for hours!!
Also, it is a great recipe to help you get more good greens in your daily diet!! Broccoli and spinach are in every single bite…covered with sauce and cheese, of course! You can’t go wrong with this recipe!!
Ingredients:
- 2T olive oil
- 8oz crimini mushrooms, sliced
- 1 garlic clove
- 2/3C onion, diced
- 1/2tsp nutmeg
- 1tsp dried oregano
- 1/4tsp salt
- 1/4tsp pepper
- 10oz frozen spinach, thawed & squeezed dry
- 1lb frozen broccoli, thawed & drained
- 2-3 carrots, grated (I say 2-3 because sometimes they are HUGE, and sometimes they are smaller…)
- 15oz low fat ricotta
- 2C shredded mozzarella
- 1/2C parmesan, divided
- 4C marinara (homemade or store bought is fine)
- 12-15 lasagna noodles, cooked and drained (OR fresh pasta sheets – MY FAV!!!-)
Heat olive oil and cook mushrooms, garlic, and onion until soft.
Add spices and remove from heat.
Stir in veggies, 1½C mozzarella, ricotta, and 1/4C parmesan.
To Assemble:
Use a 9×13 pan.
Layer as such: Marinara, noodles, filling, parmesan (just a little parm, as you have 3 layers total).
Repeat layering 2 more times.
Finish with a final layer of noodles, marinara and the last 1/2C of mozzarella.
Cover with foil and bake at 350° for 35 minutes. Uncover and bake another 10 minutes.
Eat. Enjoy. Love.
Oregon.Kitchen 