I make these on a regular basis, because my kids like pancakes, and I like to make them- especially when I can make them healthy! So, try them and see how you like them; the leftovers freeze great!
Start with:
1 c. whole wheat flour
1/2c. oats, ground in a food processor or blender
1/2 t. baking soda
1 1/2 t. baking powder
1 t. cinnamon
pinch of salt
Combine dry ingredients. In a separate bowl combine:
1/2 c. greek or plain, non-fat yogurt (kefir works too!)
1 c. lowfat milk (if you have it, combine 1/2 c. buttermilk and 1/2. lowfat milk!)
1 egg
1/2 banana, mashed
1 t. vanilla
1 T. honey
Add the wet ingredients to the dry ingredients and mix well. You may need to add a little water to reach desired consistency, as they are initially a little thick. Add fresh or frozen fruit, or even chocolate chips, then cook 1/3 c. per pancake on griddle or large pan. Allow to cool completely before you freeze them. Enjoy!
Friday, December 3, 2010
Wednesday, July 14, 2010
Silky Sweet Potato Puree
You may think this is only baby food, but everyone I served it to, baby thru adults, gobbled up their firsts and seconds with requests for more. Don't be shy about how many sweet potatoes you do--they shrink a bit. We also sprinkled brown sugar (maybe 1 tsp. each 1/3 cup helping) on top and I added cinnamon to the puree. I didn't have buttermilk on hand so just used our 2% milk, but after what Amy has said about buttermilk I need to make sure I have some on hand next time I try it!
3 pounds while sweet potatoes, pricked with a fork
1/2 tsp. salt and freshly ground pepper to taste
1/2 cup buttermilk
1/2 cup whole milk
3 Tbsp. butter
Adjust oven rack to upper-middle position; heat to 425 degrees. Place potatoes on a foil-lined pan; bake 45-60 minutes, until tender. Peel when cool enough to handle. Puree with salt and pepper in a food processor (I used a blender). With motor running gradually add milks through feeder tube, then butter. Process until silken. Enjoy!
Tuesday, July 13, 2010
3-Grain Salad with White Beans, Tomatoes, and Parmesan
Makes: 4 servings
Prep time: 15 minutes
Cook time: 55 minutes
Ingredients
1/2 cup hulled barley*
3/4 teaspoon salt
1/2 cup farro**
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 smashed garlic clove
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup torn fresh basil leaves
3 tablespoons olive oil
Black pepper
1/4 cup shaved Parmesan
Directions
1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are just tender. Drain.
2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed.
3. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.
4. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.
Nutrition facts per serving: 365 calories, 14g protein, 53g carbohydrate, 13g fat (2.5g saturated), 12g fiber
* With its chewy, pastalike texture, barley is a great addition to soups and stews. It's loaded with satisfying protein and fiber.
** A hearty grain with plenty of protein, farro is used in soups and salads. It has a distinct nutty taste. (If you don't have farro, Quinoa or Brown Rice would be a fine substitute!)
Prep time: 15 minutes
Cook time: 55 minutes
Ingredients
1/2 cup hulled barley*
3/4 teaspoon salt
1/2 cup farro**
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 smashed garlic clove
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup torn fresh basil leaves
3 tablespoons olive oil
Black pepper
1/4 cup shaved Parmesan
Directions
1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are just tender. Drain.
2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed.
3. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.
4. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.
Nutrition facts per serving: 365 calories, 14g protein, 53g carbohydrate, 13g fat (2.5g saturated), 12g fiber
* With its chewy, pastalike texture, barley is a great addition to soups and stews. It's loaded with satisfying protein and fiber.
** A hearty grain with plenty of protein, farro is used in soups and salads. It has a distinct nutty taste. (If you don't have farro, Quinoa or Brown Rice would be a fine substitute!)
Friday, June 25, 2010
Lemony Quinoa
I got this recipe from www.allrecipes.com- it is better the longer you let it sit, and allow the lemon juice and seasonings to soak in! It's good by itself, or great with shrimp or chicken for a simple dinner!
Ingredients:
1/4c. pine nuts
1c. Quinoa, rinsed until water runs clear
2c. water (or broth)
1/4c. fresh lemon juice (fresh lemons make all the difference!)
2 stalks celery, chopped
1/4 red onion, chopped
1/4t. cayenne pepper
1/2t. ground cumin
1 bunch fresh parsley, chopped (you may substitute cilantro if desired)
Directions:
Toss the pine nuts in a dry skillet over medium heat stirring constantly until pine nuts start to brown, about 5 minutes. Set aside to cool.
In saucepan, combine quinoa, water (or broth) and salt. Bring to a boil the reduce heat and simmer until water is absorbed and quinoa is cooked, becoming translucent in color, and outside ring begins to separate. Cool slightly, then fluff with a fork. Transfer quinoa to serving bowl and add pine nuts and remaining ingredients, and toss lightly. Adjust salt and pepper if needed. Also, allow to sit for a few minutes before serving! Refreshing and delicious for a summer meal!
Ingredients:
1/4c. pine nuts
1c. Quinoa, rinsed until water runs clear
2c. water (or broth)
1/4c. fresh lemon juice (fresh lemons make all the difference!)
2 stalks celery, chopped
1/4 red onion, chopped
1/4t. cayenne pepper
1/2t. ground cumin
1 bunch fresh parsley, chopped (you may substitute cilantro if desired)
Directions:
Toss the pine nuts in a dry skillet over medium heat stirring constantly until pine nuts start to brown, about 5 minutes. Set aside to cool.
In saucepan, combine quinoa, water (or broth) and salt. Bring to a boil the reduce heat and simmer until water is absorbed and quinoa is cooked, becoming translucent in color, and outside ring begins to separate. Cool slightly, then fluff with a fork. Transfer quinoa to serving bowl and add pine nuts and remaining ingredients, and toss lightly. Adjust salt and pepper if needed. Also, allow to sit for a few minutes before serving! Refreshing and delicious for a summer meal!
Wednesday, June 23, 2010
Quinoa Pilaf
1 Tbsp. coconut oil
1/2c. chopped onion
2 carrots, chopped
1/2c. celery, chopped
1c. quinoa, rinsed
2c. vegetable broth
2/3c. chopped walnuts
1/4c. chopped fresh parsley (I've also used cilantro)
Heat oil in saucepan over medium heat. Saute onion for 5 minutes, or until translucent. Add carrot and celery, and saute for 5 more minutes. Stir in quinoa and broth and bring to a boil. Reduce to simmer, cover and cook 15 minutes, or until quinoa is tender and fluffy. In a bowl, toss quinoa together with walnuts and parsley. Serve hot or at room temperature.
I have often served this as a side dish, or add chicken or shrimp and serve as a meal! Enjoy!
1/2c. chopped onion
2 carrots, chopped
1/2c. celery, chopped
1c. quinoa, rinsed
2c. vegetable broth
2/3c. chopped walnuts
1/4c. chopped fresh parsley (I've also used cilantro)
Heat oil in saucepan over medium heat. Saute onion for 5 minutes, or until translucent. Add carrot and celery, and saute for 5 more minutes. Stir in quinoa and broth and bring to a boil. Reduce to simmer, cover and cook 15 minutes, or until quinoa is tender and fluffy. In a bowl, toss quinoa together with walnuts and parsley. Serve hot or at room temperature.
I have often served this as a side dish, or add chicken or shrimp and serve as a meal! Enjoy!
Quinoa with Toasted Almonds and Cranberries
I got this recipe from the back of the package of quinoa I purchased, and it's delicious!
1 c. Quinoa, well rinsed and soaked for 30 minutes
1 1/2c. water (or reduced-sodium chicken or vegetable broth)
1 cube broth stock cube*(unless already using broth instead of water)
1/4t. salt
1/2c. blanched, sliced almonds
1 cinnamon stick
1 bay leaf
1/2c. dried cranberries
In 2 qt. saucepan, bring water and stock cube (or broth) to a boil. In a separate skillet on medium heat, stir and toast almonds until golden. Add quinoa, and stir and roast quinoa until dry and turning color. Transfer quinoa and almonds to a saucepan. Addbroth stock cube (or just broth), salt, bay leaf, and cinnamon stick. Return to a boil, cover, and simmer for 20 minutes. Remove from heat and allow to sit for 5 minutes. Fluff gently with a fork and serve.
This is great for breakfast, or a great snack when you need something sweet and savory!
1 c. Quinoa, well rinsed and soaked for 30 minutes
1 1/2c. water (or reduced-sodium chicken or vegetable broth)
1 cube broth stock cube*(unless already using broth instead of water)
1/4t. salt
1/2c. blanched, sliced almonds
1 cinnamon stick
1 bay leaf
1/2c. dried cranberries
In 2 qt. saucepan, bring water and stock cube (or broth) to a boil. In a separate skillet on medium heat, stir and toast almonds until golden. Add quinoa, and stir and roast quinoa until dry and turning color. Transfer quinoa and almonds to a saucepan. Addbroth stock cube (or just broth), salt, bay leaf, and cinnamon stick. Return to a boil, cover, and simmer for 20 minutes. Remove from heat and allow to sit for 5 minutes. Fluff gently with a fork and serve.
This is great for breakfast, or a great snack when you need something sweet and savory!
Friday, June 11, 2010
Black bean veggie burger
Just made this on my grill for dinner and it was delicious! I freeze my burgers first and grill them in foil so they don't fall apart. This recipe is from allrecipes.com
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Wednesday, June 9, 2010
Yummy Kale Chips
My new favorite chip- yes, chip!
Okay, these aren't made from bread or potatoes, and they are a little difficult to dip or scoop salsa or dip, but they are crunchy, and oh so yummy! And, for the price of a bag of processed, unhealthy chips, you can buy a bunch of kale and make chips that even your husband will eat (isn't that even more of a feat than your children?) Sam eats these with me!
What you need:
1 bunch organic Kale (green or red, it doesn't matter)
1 T. coconut oil (warmed), or safflower oil
2 T. apple cider vinegar
2 T. (or more) grated Parmesan cheese
Pinch of salt
fresh ground pepper, to taste
Preheat oven to 350.
Remove all kale leaves from the stems, and tear into chip-size pieces. Rinse Kale well, and dry as thoroughly as possible. Combine dry ingredients in a small bowl, and set aside. Place kale in a large bowl. Combine oil and vinegar, and drizzle over kale. Toss with hands until well coated. sprinkle with salt and pepper, and toss again. Finally, toss with parmesan cheese until coated. Place on an ungreased baking sheet. Bake for 15-20 minutes, or until slightly crispy.
Beware! You can eat all of these in ONE sitting! :-)
Okay, these aren't made from bread or potatoes, and they are a little difficult to dip or scoop salsa or dip, but they are crunchy, and oh so yummy! And, for the price of a bag of processed, unhealthy chips, you can buy a bunch of kale and make chips that even your husband will eat (isn't that even more of a feat than your children?) Sam eats these with me!
What you need:
1 bunch organic Kale (green or red, it doesn't matter)
1 T. coconut oil (warmed), or safflower oil
2 T. apple cider vinegar
2 T. (or more) grated Parmesan cheese
Pinch of salt
fresh ground pepper, to taste
Preheat oven to 350.
Remove all kale leaves from the stems, and tear into chip-size pieces. Rinse Kale well, and dry as thoroughly as possible. Combine dry ingredients in a small bowl, and set aside. Place kale in a large bowl. Combine oil and vinegar, and drizzle over kale. Toss with hands until well coated. sprinkle with salt and pepper, and toss again. Finally, toss with parmesan cheese until coated. Place on an ungreased baking sheet. Bake for 15-20 minutes, or until slightly crispy.
Beware! You can eat all of these in ONE sitting! :-)
Thursday, June 3, 2010
Sweet Potato and Black Bean Enchiladas
I made these while visiting my sister in-law, and didn't have all the ingredients- so I improvised (as usual!) and they turned out great! They are healthy AND tasty! Enjoy!
For the Filling:
1 pkg./12 Tortillas (fajita/ burrito size- not the big ones)
1 1/2 lbs. (about 4) sweet potatoes, cooked and skinned
1 Tbsp. coconut oil
1 onion, chopped, or pureed
3 cloves garlic, chopped
1 can or 2c. black beans, cooked
1 can or 1 to 1 1/2c. pinto beans, cooked
1-2 cans diced green chilies
1 Tbsp. cumin
2 tsp. chili powder
pinch of salt, and pepper to taste
1 Tbsp. Lime Juice (fresh is best)
1/4c. water
2 handfuls of cilantro, chopped
Preheat oven to 350.
Cook and peel potatoes, and cook beans as directed. Add oil to large skillet. Warm, then add onion and garlic, and saute for 30 seconds. (For lower fat, omit oil, and saute onion and garlic in 2 Tbsp. water). Add all ingredients, except tortillas and water. Mash with potato masher, and heat until just before it simmers. Add water slowly to desired consistency. Remove from heat. Add cilantro. Lay out tortillas in 2 9x13 baking dishes, and fill with mixture. Fold together and lay seem-side-down. Top with enchilada sauce recipe follows) and sharp cheddar cheese, cover, and bake for 20 minutes or until cheese is melted and enchiladas are warmed through.
Enchilada Sauce:
1 can crushed tomatoes, reduced sodium, or no salt added
1 c. salsa
1 tsp. chili powder (depending on your desire for spice)
1 Tbsp. apple cider vinegar
1 can tomato paste
combine all ingredients in blender or food processor. You made need to add water until you reach desired consistency. Enjoy!
For the Filling:
1 pkg./12 Tortillas (fajita/ burrito size- not the big ones)
1 1/2 lbs. (about 4) sweet potatoes, cooked and skinned
1 Tbsp. coconut oil
1 onion, chopped, or pureed
3 cloves garlic, chopped
1 can or 2c. black beans, cooked
1 can or 1 to 1 1/2c. pinto beans, cooked
1-2 cans diced green chilies
1 Tbsp. cumin
2 tsp. chili powder
pinch of salt, and pepper to taste
1 Tbsp. Lime Juice (fresh is best)
1/4c. water
2 handfuls of cilantro, chopped
Preheat oven to 350.
Cook and peel potatoes, and cook beans as directed. Add oil to large skillet. Warm, then add onion and garlic, and saute for 30 seconds. (For lower fat, omit oil, and saute onion and garlic in 2 Tbsp. water). Add all ingredients, except tortillas and water. Mash with potato masher, and heat until just before it simmers. Add water slowly to desired consistency. Remove from heat. Add cilantro. Lay out tortillas in 2 9x13 baking dishes, and fill with mixture. Fold together and lay seem-side-down. Top with enchilada sauce recipe follows) and sharp cheddar cheese, cover, and bake for 20 minutes or until cheese is melted and enchiladas are warmed through.
Enchilada Sauce:
1 can crushed tomatoes, reduced sodium, or no salt added
1 c. salsa
1 tsp. chili powder (depending on your desire for spice)
1 Tbsp. apple cider vinegar
1 can tomato paste
combine all ingredients in blender or food processor. You made need to add water until you reach desired consistency. Enjoy!
Wednesday, June 2, 2010
Avocado Wrap
This is one of our favorite summer time meals because it's cool, refreshing, light and its so easy:
Avocado Wrap
Tortillas or Pita Pocket Bread
Guacamole
Shredded Chicken
Spices
Boil your chicken until it's ready to shred and allow it to cool slightly while you make your guacamole. We make our guacamole by splitting it in half and filling half of the avocado with lime juice, half with salsa and sprinkling garlic salt to taste, but you could also use fresh garlic and a pinch of salt and then mash it all together. Mix chicken and guacamole well and wrap up in your tortilla or stuff your pita bread. A little cheese on top can be added too. Enjoy!
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