Almond Raisin Cranberry Blondies

05 Dec 2011 Leave a Comment

by lfbaker1 in Healthy Anytime Recipes, Healthy Recipes to Replace Those Processed, Boxed Snacks, Uncategorized Tags: , , , , , ,

  • 1 and 1/2 cup almond meal
  • 1 and 1/2 cup rolled oats
  • 1 cup raw, unsalted pumpkin seeds
  • 1 cup raw, unsalted sunflower seeds
  • 1/2 cup raw, unsalted slivered almonds
  • 1 cup raisins
  • 1/2 cup cranberries
  • 1/3 vegetable oil
  • 2/3 cup honey
  • 1/2 cup unsalted almond butter

Preheat oven to 350.

Place first 7 ingredients into a stand mixer fitted with the paddle attachment and blend until well combined.  Add the oil, honey and almond butter and blend until a ball of dough forms.

Press dough into a lightly greased 9 x 13 baking dish.  Bake for 30-40 minutes.  Cut into squares.

It’s the Great Pumpkin, Charlie Brown!!

15 Nov 2011 Leave a Comment

by lfbaker1 in Healthy Anytime Recipes, Healthy Recipes -- Breakfast, Nutrition Tips, Uncategorized Tags: , , , , , , , , ,

The cave people did it.  Ancient civilizations did it.  Chefs Gordon Ramsey and Valentine Warner have been encouraging people to do it and do it as much as possible.

It’s good for you.  It makes sense.  It’s seasonal eating.

The basic idea of seasonal eating (or “eating in season”) is to eat what is harvested in the present season, to align ourselves with nature.  The Cleveland Clinic Wellness Center describes it perfectly:

“Seasonal eating means two things, really: building meals around foods that have just been harvested at their peak and adjusting your diet to meet the particular health challenges of winter, spring, summer and fall. While it may seem like a luxury to have any food we want, anytime we want it, eating foods in season offers many benefits…produce picked and eaten at its peak generally has more vitamins, minerals and antioxidants than foods harvested before they’re ripe and then shipped long distances.”

CSAs or Community Supported Agriculture, are a great way to eat seasonally and locally.  Here’s a link to help you find a CSA in your area:

http://www.localharvest.org/csa/

Pumpkins are one of my favorite parts of the Fall season. I love to pick them (OK, confession time — I don’t like to pick them because I don’t like dirt and what’s up with those prickly stems!), carve them (well, my kids and husband do that part, really.  It’s so messy!) and eat them (true, true!).  They have an amazing amount of Vitamin A (a vitamin that is needed by the retina of the eye).  It makes sense that they grow in abundance as our daylight hours get shorter.  Here’s a great way to start your day with the Great Pumpkin:

Pumpkin Greek Yogurt with Honey and Pecans

  • 1 cup non-fat, plain greek yogurt
  • 1/4 cup pureed pumpkin
  • 2 tablespoons raw, unsalted pecans
  • drizzle of honey

Stir the yogurt and pureed pumpkin in a small mixing bowl until well combined.

Scoop into a mug or cereal bowl, drizzle with honey and sprinkle with pecans.

Whole Foods Organics: Sourcing from China Update

15 Nov 2011 Leave a Comment

by lfbaker1 in Nutrition Tips, Uncategorized Tags: ,

A fellow Whole Foods lover sent me the following link that I wanted to share.  In it, Joe Dickson, Whole Foods’ Quality Standards and Organic Programs Coordinator, talks about sourcing organic foods from China.  Read it.  Share it.   Decide for yourself.  But most importantly, be a smart, mindful food consumer.  Be curious about your food.  Ask questions, seek information, share information.

http://blog.wholefoodsmarket.com/2008/06/is-organic-from-china-possible/

Too Bee or not to Bee. Outrageous Honey Facts and Safety…and Don’t Get Me Started on my Beloved Whole Foods!

08 Nov 2011 1 Comment

by lfbaker1 in Nutrition Tips, Uncategorized Tags: , , , , , , , , ,

There are not too many things that ruffle my feathers, except for maybe fake mayonnaise and wire hangers.  So when I received the two links below, I was surprised at my bubbling outrage.  Really, the deception that takes place in the food industry is astounding, frustrating, maddening!  I try to be a mindful consumer, but it’s getting more difficult when I’m not given straight forward information about the food my family and I buy and eat.

As a regular person, I assume the honey I’ve been enjoying my whole life is honey…you know, the stuff the bees regurgitate into the nifty little honeycombs after they’ve consumed the sweet nectar from flowers.  I mean, why would I think otherwise?  I witnessed it firsthand on my 5th grade field trip!  Why would I have to check to see if the honey I have been purchasing from my grocery store is in fact honey, and not some antibiotic-hopped-up, overheated, pollen-extracted, watered down goo?  Why?  And why is it I have to find out about this counterfeit honey from a food safety website? Shouldn’t these facts be posted clearly on the product label:  “Honey” and “This is NOT Really Honey”, so I can make an informed decision?

http://www.foodsafetynews.com/2011/11/tests-show-most-store-honey-isnt-honey/

Similarly, my feathers went for Round Two and my heart broke when my uncle sent me the following link regarding Whole Foods Market 365 Organic Everyday Value brand:

http://drgeo.com/whole-foods-market-organic-food-from-china-must-see-video

Since the opening of  Whole Foods Market (it was Fresh Fields back then) in the DC area almost 20 years ago, it has been my place.  I have loved everything about Whole Foods:  its products, its ambiance, its message, its community outreach.  It has been a trusting relationship.  I have purchased the 365 Organic Everyday Value brand over and over and over.  I was devastated to learn that some of those “organic” products are products of China, and therefore not regulated under USDA standards and practices.  What gives, Whole Foods?  Now, “check your labels” will have a whole new meaning.

All I can say is information is power.  If the food industry is not going to be upfront and straight forward, it’s up to us to share this information with each other.  So thank you, Athena and Uncle Phil, for sharing.

If I tell two friends, and they tell two friends…and so on….and so on…and so on…..

Coconut Chocolate Chip Granola Bars with Pecans

30 Jun 2011 2 Comments

by lfbaker1 in Healthy Anytime Recipes, Healthy Recipes -- Breakfast, Healthy Recipes to Replace Those Processed, Boxed Snacks, Uncategorized Tags: , , ,

These granola bars are chewy and satisfying!

5 cups rolled oats, toasted and cooled slightly

1 1/2 cups unsweetened, shredded coconut

1/2 cup pecans, coarsely chopped

2/3 cup canola oil

1 cup honey

2 teaspoons vanilla extract

1 cup chocolate chips, divided in half

Preheat oven to 350.  Line a 9 1/2 x 15 1/2 baking dish with parchment paper or lightly coat with non stick spray.

Mix the slightly cooled (but still warm) oats with the coconut, pecans, canola oil, honey, vanilla and 1/2 cup chocolate chips.  Mix well and until the chocolate chips have mostly melted.

Gently stir in the remaining 1/2 cups chocolate chips.

With wet hands, press the mixture into the prepared pan.  Press firmly until the mixture is evenly distributed in the pan.

Bake for 20-30 minutes.  Let cool for at least an hour.  Slice into 2 inch bars.

Lavender Chamomile Mini Muffins

14 Jun 2011 1 Comment

by lfbaker1 in Healthy Anytime Recipes, Healthy Recipes -- Breakfast, Healthy Recipes to Replace Those Processed, Boxed Snacks, Uncategorized Tags: , , , , , , , ,

Crushed culinary lavender buds and chamomile flowers give these muffins a nice, earthy sweetness

Lavender and chamomile have been known to soothe the nerves and relieve anxiety and tension.   What better way to start the day or end a frazzled afternoon than with one of these almond meal based muffins.  They freeze well and pack easily in pool/beach bags.

I crushed dried chamomile flowers and culinary lavender using a mortar and pestle.  You can also use a food processor or a coffee grinder.

The more I experiment with almond meal, the more I love it.  The end product is always moist and incredibly flavorful.

Trader Joe’s is the place to buy almond meal.  They call it “Just Almond Meal” and it sells for under $4 for a 1 lb bag.  That’s a great price, considering I’ve seen it elsewhere for over $13.

  • 4 cups Trader Joe’s Just Almond Meal
  • 1 teaspoon Trader Joe’s baking soda (I love their baking soda because it’s not in a flimsy box..it’s in a tin with a snap lid!)
  • 1/4 teaspoon Trader Joe’s  Sea Salt Fine Crystals
  • 2 teaspoons culinary lavender buds, crushed to a course powder
  • 2 tablespoons  dried chamomile flowers, crushed to a course powder
  • 1/2 cup vegetable oil
  • 1/2 cup Trader Joe’s Mesquite Honey
  • 4 eggs

Preheat oven to 350.

Blend almond meal, baking soda, sea salt, lavender and chamomile in a medium bowl until completely combined.

Add vegetable oil, honey and eggs until moist dough forms.

Spoon dough into lined mini muffin tins until 2/3 full.   Bake until golden brown and firm to the touch, about 15-20 minutes.

Makes 2 dozen mini muffins.

Mini Banana Blueberry Muffins with Almond Meal and Flax Seeds

14 Jun 2011 Leave a Comment

by lfbaker1 in Healthy Anytime Recipes, Healthy Recipes -- Breakfast, Uncategorized Tags: , , , , , ,

Frozen wild blueberries (from Trader Joe's) and almond meal (also from Trader Joe's) make these muffins sinfully moist while the milled flax seeds (Trader Joe's!!) gives a great nutritional kick!

I love muffins and I love to bake with almond meal!  So combining the two just made sense.  Almond meal is a great wheat flour alternative for those of you that have gluten intolerance.  I love the flavor and texture almond meal adds to baked goods, plus it contains a good amount of protein, calcium and iron! Using almond meal also helps to reduce the amount of overly processed carbohydrates in your diet. Remember, carbohydrates are NOT bad (especially those of the whole grain, vegetable and fruit variety).   In fact, they are essential to healthy nutrition.  But try to keep the processed carbs (those that contain white/wheat flours, sugar) to a minimum.

Flax seeds are great in this muffin because they add a nice, nutty flavor and are rich in omega-3 (helps keep heart healthy), lignans (an antioxidant and hormone balancer) and fiber (both soluble and insoluble).

So gluten intolerant or not — try these!  They are moist, sweet and satisfying.  Have 2 or 3 for breakfast, along with a cup of greek yogurt or  pop them in the freezer until you’re ready to hit the pool or beach — then pack them up for a post swim snack. The kids will love them too!

Ingredients

  • 3 cups Trader Joe’s Just Almond Meal
  • 1/2 cup toasted rolled oats
  • 1/2 cup Trader Joe’s Milled Flax Seed with Blueberries
  • 1/4 teaspoon fine sea salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 3 tablespoons Trader Joe’s Evaporated Cane Juice
  • 2 ripe bananas
  • 4 tablespoons unsweetened almond milk
  • 3 tablespoons vegetable oil
  • 3 tablespoons raw blue agave nectar
  • 2 eggs
  • 2 cups Trader Joe’s Frozen Wild Blueberries

Preheat oven to 325.  Place paper liner cups into mini muffin tin.

In a large bowl or the bowl of  a stand mixer, combine almond meal, oats, flax seeds, salt, baking soda, cinnamon, and evaporated cane juice.

In a small bowl, mash the banana until smooth and creamy.  Add the almond milk, vegetable oil, agave and eggs.  Mix until thoroughly combined.

Pour the banana mixture into the almond meal mixture and blend until well incorporated.  Add the blueberries and gently  mix in.

Divide into muffin tins and bake until tops are golden brown and firm to the touch — about 20 minutes.

Cool on wire rack.  Makes 2 dozen mini muffins.

It’s Pool Time! Take Along Meals for a Healthy Summer Part One: Prep and the Basics

13 Jun 2011 2 Comments

by lfbaker1 in Healthy Anytime Recipes, Nutrition Tips, Uncategorized Tags: ,

“How about some ideas for healthy dinners that we can bring to the pool to avoid ordering pizza every other day?”

Thank you Cori, for that great comment and suggestion.

If you’re like Cori and me, then you spend many of your summer late afternoons/evenings at your neighborhood pool club (or maybe even at the beach) with your family.  Right about the time the kids start to get grumpy and hungry, your energy level is fading.  Cooking dinner is the last thing you feel like doing.  So, maybe you send one of your children to grab a few of the take out menus conveniently piled by the pool’s front office.  What will it be tonight?  Pizza?  Subs? Chicken wings with dipping sauce?  Or maybe you call your husband or wife on his/her way home from work to  suggest a quick stop at the drive thru….

All of these options are OK, occasionally.  It’s the 2, 3  or more times per week that can be the problem.

The key to this dilemma is preparation.  Pick a time during the week when you know you have the time and energy to prep.  Make it an appointment that you don’t break.  One or two times a week of prepping ahead can turn an unpredictable, unhealthy household into a healthy-oiled machine.

Start with the basics:  If you make a few basics, such as grilled boneless chicken breasts and thighs (marinate overnight before grilling to add a ton of flavor — recipe below), grilled flank steak (same thing with the marinade), grilled vegetables such as eggplant, portabella mushrooms, onions, peppers, washed/sliced/diced fresh summer fruits, you can begin to build meals that are easy to pack in a cooler and take to the pool.  Don’t let it get boring — grill up some turkey or chicken or pork sausages, roast a whole chicken, keep your eye out for seasonal fruits and veggies.  Prepare anything that you like that will pack well and be the foundation of good meal.

Add the chicken to a salad packed with leafy greens, roasted nuts, feta cheese, grape tomatoes, dried cranberries, sliced cucumbers drizzled with your favorite vinegarette.  Slice the grilled flank steak, pile it inside a nice whole grain bun or rolled it up in a whole wheat tortilla with some of the grilled veggies and your favorite toppings.  You get the picture…now go fire up the grill and dust off that cooler….It’s pool time!

Coming next — Part Two:  Versatile Healthy Sides

Rosemary Lime Marinade

Marinades are easy to build with basics. Pick an oil, an acid and herbs and go! The acids such as citrus juices and vinegar tenderize the meat.

  • 1/3 cup olive oil
  • 3 tablespoons fresh squeezed lime juice
  • 2 cloves garlic, chopped fine
  • 1 teaspoon lime zest
  • 3 tablespoon chopped fresh rosemary
  • Salt and pepper to taste

Whisk olive oil and lime juice until combined.  Add garlic, lime zest, rosemary, salt and pepper and stir.  Put in a ziploc bag with your favorite poultry or meat.  Put in refrigerator and let sit for at least 4 hours or over night.

Don’t stop here — make up your own marinade.  Try different oils, different acids (remember mustards/Worcestershire sauce contain vinegar so they count and so does beer!), and mix them up with your favorite combination of herbs.

Herbal Infused Spa Water

07 Jun 2011 1 Comment

by lfbaker1 in Healthy Anytime Recipes, Uncategorized Tags: , , , , , , , , ,

Mint, rosemary, lemon and cucumber create a refreshing, crisp summer drink

Every Fall, the weekend before Thanksgiving, 5 of my dearest girlfriends and I head to Berkeley Springs, WVA for a little pre-holiday-chaos getaway.  A few getaways ago, Carol Kavanagh brought this herbal infused spa water.  It was a big hit!  Now it’s a staple for our girls’ weekend.  Carol preps the pitcher once with lemon, cucumber and herbs and we refill it with water as needed.

Thank you, Carol, for sharing the recipe.  I’ve been making it as a post-workout refresher for my clients as D.C. temperatures start to soar.   It’s super easy and as Carol mentioned, “The thing I like about this is that you don’t have to keep making a whole new batch and you can keep it overnight in the fridge without it being bitter in the morning.”

Ingredients

  • 6 cups chilled still spring or mineral water
  • 12 thin slices cucumber
  • 4 thin slices lemon
  • 4 sprigs (each 2 in. long) fresh mint, slightly crushed
  • 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed

Preparation

  • In a 2- to 2 1/2-quart pitcher, combine water, cucumber, lemon, mint, and rosemary. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving

I played around with the recipe a little bit and thought I’d share it:

ORANGE LAVENDER SPA WATER

Orange slices and fresh lavender make a soothing, aromatic summer refreshment

Ingredients

  • 6 cups chilled still spring or mineral water
  • 12 thin slices cucumber
  • 4 thin slices orange
  • 6 sprigs (each 2 in long) fresh lavender, slightly crushed

Preparation

  • In a 2- to 2 1/2-quart pitcher, combine water, cucumber, orange and lavender.  Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving

Nutty and Sweet Almond Meal Bars

31 May 2011 1 Comment

by lfbaker1 in Healthy Recipes -- Breakfast, Healthy Recipes to Replace Those Processed, Boxed Snacks, Uncategorized Tags: , , ,

1/2 cup vegetable oil

2 teaspoons vanilla extract

1/2 cup raw agave nectar

2 cups almond meal

1/2 cup toasted rolled oats

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup shelled sunflower seeds

1 cup shelled pumpkin seeds

1/2 cup sliced or slivered almonds

1/4 cup dried cranberries

1/4 cup dried bing cherries

1/4 cup raisens

Preheat oven to 350.  Grease a 9 x 13 baking dish or line with parchment paper.

Whisk together vegetable oil, vanilla and agave.  Put all other ingredients in the bowl of a stand mixer and mix until combined.  Add the vegetable oil mixture and blend until dough forms.

Spread dough into prepared baking pan with moist fingers.  Bake until golden brown, approximately 20 minutes.

Cool for at least 1 hour.  Slice into squares.

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