Feeds:
Posts
Comments

Archive for the ‘Recipes’ Category

Banana-Oatmeal, Whole-Grain Waffles

Posted in General nutrition, Recipes, tagged , , , on September 8, 2011| Leave a Comment »

This recipe combines the sweetness of bananas and the texture of oats to create a delicious and wholesome breakfast option. Because bananas provide natural sweetness, the recipe only uses three (UNpacked!) tablespoons of sugar. You may not think it’s necessary to add anything more than a handful of berries as a topping. My favorite way to serve waffles is to cook a package of frozen blueberries over low heat, which makes an amazing, naturally sweet and very flavorful “syrup”!

These waffles have become a Sunday tradition in our house! I cook mine on a VillaWare waffle iron that I’ve had for several years. Sadly, the same model is no longer available, but you can buy a waffle iron from just about anywhere (Target, Williams-Sonoma, Walmart, Sur la Table, Macy’s) for a reasonable price ($29-$149).

Ingredients

4 tbsp. unsalted butter, melted
1 cup porridge oats
1 cup whole-grain barley flour (or other whole-grain flour of your choosing)
1 tbsp double-acting baking powder
1/2 tsp baking soda
1/4 tsp ground cinnamon
1/4 tsp salt
Pinch of ground nutmeg
3 tbsp brown sugar
1 1/2 cup buttermilk
1/2 tsp pure vanilla extract
2 large eggs, lightly whisked
2 ripe (!) bananas, thinly sliced
Fresh berries, maple syrup or honey, optional

Directions

Preheat your waffle iron. (I set mine on 6 on a scale of 1 to 7.) Melt the butter and set aside. In a large bowl, mix together all the dry ingredients. In a small bowl, whisk together the eggs, vanilla and buttermilk. Add the wet ingredients to the dry and stir until just combined. Stir in the banana slices and melted butter.

Lightly butter or spray your waffle iron. Spoon approximately 1/2 to 2/3 cup of batter. Close the lid of the iron and press down firmly to allow the batter to spread through the grid. Bake until golden brown and crisp on the edges.

Serve immediately topped with berries, maple syrup or honey.

Makes 6-7 waffles on my waffle iron which has a two, square waffle pattern.

*Recipe adapted from Banana-Oatmeal Waffles in “Waffles, from morning to midnight” by Dorie Greenspan

Read Full Post »

Barley crepes–a twist on a French classic

Posted in Organic, Recipes, tagged , , on July 31, 2011| Leave a Comment »

Most of us don’t think nutrition when we think of crepes. The crepes I made years ago used all-purpose flour, milk and butter with more butter added to the pan.

But a friend of mine who grew up in France and is also concerned about nutrition made crepes for me using whole-wheat flour. I’m not a fan of whole-wheat in general compared with other whole-grain flours, and thought I’d try to improve upon a good idea. After returning home, I spent the next few days experimenting with ways of making crepes you can eat or serve without guilt.

I found that whole-grain barley flour (available from natural food stores) seems to produce the lightest crepe–compared with other whole-grain flours, such as spelt and whole wheat. If you are lactose intolerant, you can easily substitute plain soy, rice or coconut milk for the regular cow’s milk I use.

Recipe:

1 cup whole-grain barley flour

dash of sea salt

1 tbsp. sugar

2 large eggs

1 1/4 cup milk (or milk substitute)

In a medium bowl, combine the flour, salt and sugar. Whisk in the eggs and 1/3 of the milk mixing until the batter is completely smooth. Whisk in the remaining milk and blend well. Let the batter rest for 15-30 minutes.

Heat a medium-sized skillet* over medium heat. Coat the bottom of the pan with a small bit of butter (or coconut oil). Pour in a little crepe batter and swirl around to cover the bottom. Cook until lightly golden then flip to the other side. Cook until golden. Serve with savory or sweet fillings.

Suggested savory fillings:

– lox and finely chopped chives with a little goat cheese

– sauteed mushrooms

– ham or prosciutto and cheese

– sauteed spinach and goat cheese

Suggested sweet fillings:

– fruit spread (no sugar added)

– sliced fruit, such as strawberries and bananas

– chocolate spread (Nutella or the organic version, Nocciolata)

– sliced apples cooked until soft in a small saucepan with lemon juice and cinnamon

*I have an All-Clad LTD pan that works great. I’ve tried making the crepes in my cast-iron skillet, but I found I had to make them much thicker.

Bon appetit!

Read Full Post »

Moist, Delicious, Dairy-free Banana Bread

Posted in Organic, Recipes, tagged , , on April 24, 2011| Leave a Comment »

This bread has loads of flavor and bakes so the top has a slight crunch and the inside is perfectly moist. I usually kill the dairy-free quality by letting a little butter melt into my slice of just-baked bread, but the bread is so good it doesn’t need anything.

Ingredients

1 cup all-purpose flour*

1 cup whole-grain barley, spelt or wheat flour

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

2 eggs, beaten

1 1/2 cups mashed, ripe bananas (about 5)

2/3 cup evaporated cane sugar

1/3 cup coconut oil, melted and cooled

3 tbsp. coconut or almond milk

1 tsp. pure vanilla extract

1/3 cup finely-chopped walnuts (optional)

1/3 cup chocolate chips (optional)

*You can easily make this recipe gluten-free by substituting the 1 cup all-purpose and 1 cup spelt for 1-1/2 cup gluten-free all-purpose flour and 1/2 cup almond flour.

Directions

Preheat oven to 350F. Spray a medium-sized bread pan with nonstick cooking spray. In a medium bowl, combine all dry ingredients except sugar (and except for the nuts and chocolate chips, if using). In a large bowl whisk together the eggs, sugar, bananas, “milk,” oil and vanilla extract. Fold in the flour mixture until just blended. Fold in the nuts and chocolate chips, if using. Pour batter into bread pan. Bake for an hour or until a toothpick inserted in the middle comes out clean. Cool for a few minutes before removing from pan.

Enjoy!

SaveSave

SaveSave

Read Full Post »

Greenlicious

Posted in General nutrition, Recipes, tagged , , , on February 17, 2011| Leave a Comment »

I don’t know if you’re like me, but I’m always looking for creative, easy ways to get more greens in my body and my kids’ bodies. The later can be especially tricky as they tend to balk at things of unusual color, consistency or that are just plain unfamiliar.

I recently tried a green smoothie from Diana Stobo’s book “Get Naked Fast!” She calls it Popeye’s Passion, and it has become my passion. It’s nutrient-packed and tastes delicious. Spinach is a great source of iron, calcium and vitamins A, C and E. And while it’s high in sugar thanks to the banana and apple juice, they are natural, food-based sugars–which I don’t mind given that my kids slurp down this drink.

I call it “Green Monster Juice” to add a little fun and mystique.

Ingredients

2 cups fresh pressed organic apple juice

2 cups fresh organic spinach (I used two packed cups)

1 frozen banana (or one regular, and add a few ice cubes)

Note: adding a little coconut milk makes it even creamier and gorgeous in color.

Blend all ingredients together on high until creamy. Serve immediately.

Happy slurping!

Read Full Post »

Nutritious and delicious vegetable patties

Posted in General nutrition, Recipes, tagged , , , on December 5, 2010| Leave a Comment »

Try serving these vegetable patties (known in the UK as “rissoles”), for an easy-to-prepare, nutrient-dense meal for your kids. Mine love them (actually, so does my husband), and you can easily alter the recipe to include other ingredients from your vegetable bin or cupboard.

1 medium carrot, washed, peeled

1 small zucchini, ends removed

1 small yam or sweet potato (peeled)

1 handful mushrooms (try crimini, button or shitake), finely chopped

1 small clove garlic, crushed

1 egg, lightly beaten

1/4 cup ground almonds

1/2 a cube of chicken or vegetable bouillon, finely chopped or crushed

1 tsp soy sauce (or Nama Shoyu)

1/2 tsp crushed, dried oregano

1/2 tsp crushed, dried basil

whole-grain bread crumbs

Grate the carrot and zucchini on medium-fine. Squeeze out the excess liquid and put in a medium-size mixing bowl. Grate the yam or sweet potato and add into the mixture in the bowl. Add in all the other ingredients except the bread crumbs. Add a couple spoonfuls of the breadcrumbs and stir to combine. Add in more breadcrumbs if necessary until you have a mixture that holds together well and is not too wet.

Lightly coat the bottom of a large skillet with olive oil, and heat on medium.

Form the mixture into small patties (roughly 2-inches in diameter and 1/2-3/4-inches in thickness). Toss lightly in flour and place in the skillet. Cook several minutes on each side until golden brown.

Serve plain or with sweet-and-sour sauce or ketchup.

Enjoy!

Read Full Post »

Recipe: Secret vegetable pasta sauce for kids

Posted in Recipes, tagged , on September 24, 2010| 3 Comments »

My daughter eats pretty much anything we put in front of her–sometimes with a little coaxing, but my 2-year-old regularly refuses things he doesn’t recognize or simply doesn’t like at the moment (and there are many). As a result, I’m always looking for ways to get vegetables into that little body, and if I need to disguise the veggies, so be it.

The following is a highly-nutritious, easy to prepare marinara sauce that delivers a lot more than just tomatoes. It’s adapted from a recipe I originally made from one of Annabel Karmel’s cookbooks. I serve it over brown rice animal-shaped pasta or whole wheat shells, spirals or elbows.

Ingredients:

1 tbsp olive oil

1/2 yellow onion, chopped

1 garlic glove, crushed

1 small zucchini, sliced

1 medium carrot, sliced

1 handful (5-7) mushrooms (I use shitake, button or crimini), sliced

1 14-oz. can of tomato sauce or stewed tomatoes

1 rounded tsp brown sugar

2 tsp balsamic vinegar

1/2 tsp dried (or 2-3 sprigs fresh) basil

pinch of dried oregano

sea salt to taste

In a medium-sized saucepan over medium heat, saute the garlic and onion until soft. Add the carrots, zucchini and mushrooms and cook, stirring occasionally, for about 5 minutes. Stir in the tomato sauce, brown sugar, balsamic vinegar and spices. Cover and simmer for 15-20 minutes or until all the vegetables are soft. Blend until smooth.

You can easily divide it into equal portions and freeze for a quick future meal.

Happy eating!

Read Full Post »

How to make your own yogurt

Posted in Recipes, Tips, tagged , on August 31, 2010| 1 Comment »

Making your own yogurt is super easy and has several benefits over store-bought yogurts: 1)It’s considerably cheaper; 2)You have complete control over its flavoring and how much sugar is in it; and 3)You don’t have to feel guilty about all those plastic tubs–recyclable or not.

To make your own yogurt you can buy an actual yogurt-making machine, or you can simply use a few items you probably already have lying around the house.

What you’ll need:

– Kerr canning or other glass jars with lids (2-4 depending on size)

– An electric heating pad

– A medium-size saucepan

– A candy/liquid thermometer

– 1 quart of milk (I use goat since it’s tends to be purer and is easier to digest)

– 2-3 tbsp. of plain (unsweetened) yogurt*

– 2-3 tbsp. powdered milk (optional)

*The plain yogurt serves as your starter. You may wish to experiment with your starter since the consistency (e.g., regular vs. Greek-style) and flavor will effect the batch of yogurt you are making.

Directions:

Slowly heat the milk in the saucepan until 180-190 degrees Fahrenheit. Set the pan in a bowl of cold/ice water until the temperature falls to about 115 degrees Fahrenheit. Stir in the 2-3 tablespoons of plain yogurt, and the powdered milk (the later gives a thicker consistency). Cover the pan with a lid or foil and place in a warm place where the yogurt will maintain a temperature of approximately 115 degrees Fahrenheit. (I set mine on a heating pad set on medium, and wrap a towel around the whole thing.) Let sit for 4-8 hours or overnight. Pour or spoon into the glass jars and refrigerate for at least 12 hours before serving.

You can flavor your yogurt with pure vanilla extract, maple syrup, honey or another sweetener, such as agave or jerusalem artichoke syrup.

Once you’ve made your first batch, make sure you reserve a couple of tablespoons for your next batch.

Happy spooning!

(Photo: Courtesy of Ashles, 2007)

Read Full Post »

Freshen the Air in Your Home Naturally

Posted in Recipes, Tips, tagged , , on May 13, 2010| Leave a Comment »

Before you reach for that can of air freshener, consider this.

Most products that contain “fragrance” (i.e., not specified from a natural source) contain phthalates, which have been linked to developmental and reproductive disorders. Synthetic fragrances also contain compounds that can aggravate asthma or trigger attacks.

Plug-in air fresheners, most of which contain phthalates, also emit formaldehyde a known carcinogen.

And in addition to containing flammable and nerve-damaging ingredients, most aerosol air fresheners contain tiny particles that can lodge in your lungs or bind with ozone particles that become carcinogenic.

When you consider most of us spend 65 percent of our lives in our homes and another 25 percent in some other indoor environment, protecting the quality of our indoor air is critical to our health.

If your home or perhaps a particular room needs freshening, consider opening the windows for a few hours, particularly just after it’s rained.

If you need a more immediate solution, consider making your own air freshener. It’s simple and very effective. I make one using distilled water, vodka and a blend of essential oils. It instantly eliminates any bad odor and smells great, too.  Just blend 2 oz each of distilled water and vodka. Add 25-30 drops of essential oil. (I use peppermint, tea tree and bergamot or lavender.) Put it into a spray bottle and shake before using.

Read Full Post »

Dairy-free Pumpkin Muffins

Posted in Recipes, tagged , , , on May 11, 2010| 2 Comments »

These muffins are moist, low in sugar and make a great afternoon snack or breakfast addition. I’ve been making them gluten-free as well as dairy-free, but you can make them either way with great results. While they may not be as healthy as carrot sticks and spinach dip, they’ll likely be more popular with your friends or family, and they pack a good amount of fiber, protein and Vitamin A.

1/3 cup sugar

1/4 cup coconut oil, melted

2 eggs

3/4 cup pumpkin puree (use 100% pure pumpkin puree–unsweetened)

1/4 cup coconut milk

1 1/2 cup flour (use whole-grain barley flour or a mix of barley and oat to maximize nutrition, or make gluten-free using 1 cup all-purpose gluten-free flour and 1/2 cup almond flour)

3/4 teaspoon baking powder

1/2 teaspoon soda

1/2 teaspoon cinnamon

1/4 teaspoon cloves

1/4 teaspoon nutmeg

1/4 teaspoon sea salt

1/3 cup finely chopped walnuts or pecans

1/3 cup semi-sweet chocolate chips

Preheat the oven to 400 degrees F (200 degrees C). Lightly oil a standard muffin pan (12) or mini muffin pan (24) or fill pan with muffin cups. Whisk together the first five ingredients in a small mixing bowl. Blend together the flour, baking powder, soda and spices in a medium bowl. Add the wet mixture and stir until just blended. Fold in the nuts and chocolate chips. Spoon into pan. Bake for 20-25 minutes (less for mini muffins) or until an inserted toothpick comes out clean.  Enjoy!

Read Full Post »

Delicious and nutritious oatmeal pancakes

Posted in Recipes, tagged , , , , , on April 20, 2010| 1 Comment »

These pancakes are quick and easy to make yet they’re substantial. My whole family loves them, and because they’re a great source of protein and fiber, we feel good about eating them, too.

 

Ingredients

3/4 cup regular or quick rolled oats

1 cup buttermilk (most are only 1% milkfat)

2 heaping tbsp ground golden flaxseed

1/2 teaspoon baking soda

1 pinch of sea salt

1 tsp pure vanilla extract

1/2 tsp ground cinnamon

1 large organic egg

 

Preparation

Mix the oats and buttermilk in a small mixing bowl. Let stand for 5 minutes. Add in remaining ingredients and stir until blended. Let stand for another 2-3 minutes.

Pour onto a buttered medium-hot griddle (preferably cast iron) and cook until golden on both sides. Serve with fresh fruit and/or maple syrup.

Note: The recipe above makes 6-7 4-inch pancakes. It’s easy to double or triple the recipe as needed.

 

Read Full Post »

« Newer Posts

Cook the Beans

Cooking Without Limits

Food Photography & Recipes

H o l l y 's a H e r b i v o r e

Selma's Table

Life doesn't have to be perfect to be wonderful - stories and recipes from a wonderful life...

Manger

Peri's Spice Ladle