Tag Archives: homemade

Spicy Whole Roasted Cauliflower

4 Feb

I feel like cauliflower is often overlooked because it doesn’t have a distinct flavor. I think this is a reason to love it because it can take on other flavors so well. I saw this recipe from Pure Wow a while ago and finally got around to making it.

I did not have all the ingredients in the original recipe, below is what I did.

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Ingredients

1 head cauliflower

1/2 cup plain Greek yogurt

1/2 lemon, zested and juiced

2 tsp chile powder

2 cloves fresh garlic, minced

1 tsp curry powder

1/2 tsp Himalayan salt

1 tsp black pepper

Method

1.Preheat oven to 400°F and line a baking sheet with foil. Remove any green leaves and stem from cauliflower.

2. In a small bowl combine yogurt, lemon zest and juice, chile powder, garlic, curry powder, salt, and pepper.

3. With cauliflower on baking sheet cover with yogurt mixture, evenly over entire surface.

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4. Roast cauliflower for 30-40 minutes, until surface is dry and lightly browned. The yogurt will form a crust in the cauliflower.

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5. Let cauliflower cool for 10 minutes before cutting in to wedges and serving.

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No Bake Granola Bars

28 Feb
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Ingredients
Makes 10 to 12 bars.
2 1/2 cups rolled oats
1 cup raw pumpkin seeds (pepitas)
1/2 cup dried cherries
2/3 cups peanut butter
1/2 cup agave syrup
1/8 teaspoon sea salt

Directions
1. Mix oats, pumpkin seeds, and cherries in a large bowl.

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2. Mix peanut butter, sweetener, and sea salt. Pour into oat mixture, and mix well, until everything is sticky and combined. If it’s too dry, add a bit more agave.

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3. Press mixture into a shallow baking dish that you’ve lined with parchment paper. Cover with more parchment paper, press well into the baking dish, and refrigerate for four hours.

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4. Cut into bar shapes, wrap, and keep refrigerated till ready to use. They will last two weeks in the fridge.

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Other Considerations

  • Use a different nut butter, or sunflower seed butter if you are allergic to nuts
  • Any dried fruit can be used
  • For additional protein mix in 1-2 scoops with the nut butter and agave syrup.

Bran Muffins

4 Jun

Bran muffins sound healthy and are seemingly harmless, though many commercially prepared versions are loaded with fat and refined sugar. I found this recipe that did not have too much fat or sugar. It is one of my favorite muffin recipes.

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Ingredients

1/4 cup Dark Brown Sugar (could use honey)

1-1/2 cups Crushed Bran Flakes

1 tsp Cinnamon

1-1/2 cups Whole Wheat Flour

1-1/2 tsp Baking Powder

1-1/2 tsp Baking Soda

1/2 tsp Salt

2 eggs

1-1/2 cups Chilled Applesauce

1/2 cup Non-fat Plain Greek Yogurt

1 tsp Vanilla Extract

(You can also add 1/2 cup unsweetened dried fruit and/or chopped nuts)

Method

1. Preheat oven to 400°F, line muffin tins with paper cups, and crush cereal.

2. In a medium mixing bowl add brown sugar, crushed cereal, cinnamon, flour, baking powder, baking soda, salt, and combine.

3. In another mixing bowl combine eggs, chilled applesauce, yogurt, and vanilla.

4. Add the wet mixture to the dry ingredients. Mix until everything is moistened, use as few strokes as possible. (If you are adding fruit or nuts now is the time to add them)

5. Spoon batter in to muffin cups, 2/3 full. Let stand for 10 minutes. This step ensures your muffins will be moist.

6. Bake for 15-20 minutes or until golden brown.

I like to enjoy these with almond or peanut butter spread on top.

Nutrition Information

Serving 1 Muffin

Calories 77

Total Fat 1 gm

Saturated Fat 0.2 gm

Cholesterol 21 mg

Sodium 99 mg

Carbohydrate 17 gm

Fiber 3 gm

Sugar 5 gm

Protein 3 gm

*Nutrition information is for plain muffins that have no additions. Adding fruit or nuts will change the nutritional values.

Breakfast

17 May

I eat this 6 days a week. It is quick and easy to prepare in the morning and it has everything my body needs: carbohydrate, protein, fat, fiber, and dairy.

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1 to 1-1/2 cup berries (the fruit I use depends on the season)
1/2 cup Nonfat plain greek yogurt
1/2 cup Kashi GOLean cereal
1/4 cup homemade granola (recipe below)
Top it off with nonfat milk ~ 1/4 cup

Granola Recipe

Yield: About 8 cups.

3 cups old-fashioned rolled oats

1 1/2 cups raw pistachios, hulled

1 cup raw pumpkin seeds, hulled

1 cup coconut chips

1/2 cup pure maple syrup

1/3 cup extra virgin olive oil

1/2 cup packed light brown sugar

1 teaspoon kosher salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cardamom

Method

1. Preheat oven to 300 degrees. In a large bowl, combine oats, pistachios, pumpkin seeds, coconut chips, maple syrup, olive oil, brown sugar, salt, cinnamon and cardamom. Spread mixture on a rimmed baking sheet in an even layer and bake for 45 minutes, stirring every 10 minutes, until golden brown and well toasted.

2. Let granola cool and store in an air tight container.

Recipe has been adapted from one featured in the NY Times

Chocolate Fix

15 May

These cookies are perfect for when you want something chocolaty with out going overboard on fat and sugar. They are quick and easy to make and their nutritional value is better than many store bought brands.

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Yield about 18 cookies

Ingredients
2/3 cup whole wheat flour
1/4 cup good quality unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup unsalted butter, room temperature
1/2 cup sugar
1/2 teaspoon vanilla extract
1/4 cup oats
1/3 cup semisweet chocolate chips

Method
1. Heat the oven to 350 degrees. Line a baking sheet with parchment paper and set aside.
2. Combine the flour, cocoa powder, baking soda and salt in a small bowl. Put the butter and sugar in a separate bowl and use a wooden spoon to cream them together until light and slightly fluffy; add the vanilla and continue mixing until it’s well combined.
3. Add the flour mixture to the butter and sugar; at this point the batter will become quite firm. Add the oats and mix them in evenly, then add the chocolate chips. You may have to knead the dough by hand at this point to fully integrate the oats and chips.
4. Using a tablespoon, scoop up balls of dough and put them on the prepared cookie sheet about two inches apart. Once you’ve filled the sheet, flatten each ball slightly with the back of a spoon or the flat side of a measuring cup; you may need to moisten the spoon or cup to keep the dough from sticking.
5. Bake the cookies until the top is set and cracked, about 14 minutes. Set on a rack to cool and serve.

Serving                                1 Cookie
Calories                               107
Total fat                               6 gm
Saturated Fat                     3 gm
Sodium                                 33 gm
Total Carbohydrate        12 gm
Dietary Fiber                     0.4 gm
Sugar                                    8 gm
Protein                                1 gm

Recipe has been adapted from one featured in the NY Times