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.

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.

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.

Overnight Steel Cut Oatmeal

12 Apr 2011 1 Comment

by lfbaker1 in Healthy Recipes -- Breakfast

Makes about 4 servings

  • 1 cup steel cut oat
  • 4 cups water

 

Combine the oats and water in slow cooker.  Cover and cook on LOW for 8 to 9 hours, or overnight, until tender.

Suggested toppings:

  • Slice bananas, toasted walnuts drizzle of honey
  • Sliced apples, toasted walnuts, sprinkle of cinnamon, drizzle of honey
  • 2 tablespoons pumpkin puree, toasted pumpkin seeds, sprinkle of cinnamon and nutmeg, drizzle of honey
  • Black currants, sprinkle of cinnamon, drizzle of honey
  • Dried cranberries, toasted slivered almonds, sprinkle of raw agave
  • Sliced berries, 1 tablespoons plain, non-fat greek yogurt, drizzle of honey
  • Fresh blueberries, drizzle of honey
  • 2tablespoons lowfat granola

And my husband’s favorite (clearly, oatmeal is not just for breakfast anymore):

  • 2 teaspoons freshly grated parmesan cheese, sprinkle of dried oregano, 2 tablespoons diced fresh or canned tomatoes (think risotto or polenta).

Individual Turkey Sausage and Spinach Frittatas

12 Apr 2011 Leave a Comment

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

8 ounces turkey sausage (about 4 links), removed from casing and crumbled into small pieces

1 teaspoon extra-virgin olive oil

1 cup fresh spinach, chopped

1/4 cup sliced scallions

1/4 cup part skim shredded mozzarella cheese

1 teaspoon freshly ground pepper

5 eggs

3 egg whites

1 cup 1% milk

 

  1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin with cooking spray or line tin with foil baking cups.
  2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add spinach and cook until just wilted, 1 minute. Transfer spinach to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
  3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
  4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

 

 

Savory Breakfast Muffins

12 Apr 2011 Leave a Comment

by lfbaker1 in Healthy Recipes -- Breakfast

  • 2 cups whole-wheat flour
  • 1 cup all-purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 2 eggs
  • 1 1/3 cups lowfat buttermilk
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon butter, melted
  • 1 cup thinly sliced scallions, (about 1 bunch)
  • 3/4 cup diced no nitrate all natural turkey bacon (i.e., Trader Joes), (3 ounces)
  • 1/2 cup grated sharp Cheddar cheese
  • 1/2 cup finely diced red bell pepper

 

  1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray or line with paper wrappers.
  2. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl.
  3. Whisk eggs, buttermilk, oil and butter in a medium bowl. Fold in scallions, bacon, cheese and red pepper. Make a well in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop the batter into the prepared pan (the cups will be very full).
  4. Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

High Protein Pumpkin Cranberry Cornmeal Muffins

01 Apr 2011 Leave a Comment

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

High Protein Pumpkin Cranberry Cornmeal Muffins

½ cup canned pumpkin

2 eggs

¼ cup plain non fat greek yogurt

1/3 cup canola oil (Smart Balance Omega)

1 ¼ cup cornmeal

¾ whole wheat flour

1/3 cup evaporated cane juice (available at Whole Foods)

2 teaspoons baking powder

½ teaspoon fine sea salt

½ cup dried cranberries

Preheat oven to 400.

Lightly oil or spray muffin tins.

In a large bowl, combine pumpkin, eggs, greek yogurt and oil.

In a separate bowl, combine the rest of the ingredients, except the cranberries.

Add dry ingredients to the liquid ingredients, stirring just to combine (do not over stir or beat). Fold in cranberries.  The Batter will be thick and dense.

Spoon batter into muffin tins filling to the top.

Bake 20-25 minutes until the muffins are golden and toothpick inserted into the center comes out clean.

Makes 12 muffins or 24 mini muffins.



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