Black Bean Butternut Squash Brownies

I'm always looking for new ways to incorporate more nutritional value into my baked goods. I am so pleased  with this new recipe. It is both gluten free and refined sugar free. Black beans and butternut squash pair very well together especially with the chocolate. While they were cooking both of my boys were intrigued by the delicious smell in the kitchen. My seven year old said "they taste like regular brownies".

Ingredients:
2 cups cooked black beans
2 cups roasted and pureed butternut squash
1/2 cup coconut flour
1/3 cup coconut oil
1/4 cup raw cacao powder
1/2 cup honey
3 eggs
1/2 cup chopped bittersweet (can also use dark chocolate or carob)
1/3 cup finely chopped raw walnuts
1/4 cup yellow rasins

• In a food processor, combine the beans and eggs and process until smooth.
• Add coconut oil, honey and butternut squash and process
• Add remaining ingredients and process
• Pour into a greased 13x9x2 glass pan. Spread with a silicone spatula.
• Bake at 350 degrees for 30 minutes. 

These brownies are extremely moist. When I make them again I may add another egg and possibly 1/4 cup more coconut flour. I cut them and let them cool on a wire rack before putting the cooling rack in the freezer. Once frozen the brownies can then be transfered to a freezer bag.

Gluten Free Pumpkin Pancakes and Waffles

I've been experimenting with a variety of squash and pumpkins lately and I have concluded that my favorite variety is the long island cheese pumpkin. Roasted, this pumpkin has a delicate and delicious flavor. I have used this pumpkin for both pancakes and waffles and I always make large batches so I can freeze them for later use.

A word about cooking pumpkins:
I have tried several different ways to cook pumpkins. My favorite however was recommended by my friend and health coach Nina Manalson. She suggests placing a whole pumpkin on a pan lined with parchment paper and cooking whole. When the pumpkin is soft enough to pierce with a fork it is down. Once cooled, it was to scoop out the seeds and all of the yummy, nutritious pumpkin flesh.

Pancake Recipe:
4 cups cooked and pureed pumpkin
4 cups oat flour
2 cups almond meal
1 cup almond milk
1 cups raw apple sauce (peeled apples pureed in the Vitamix)
6 eggs
3 T cinnamon
4 T maple syrup
2 tsp baking soda

Combine all ingredients until mixed through. Cook for 3-5 minutes per pancake.

Waffle Recipe:
4 cups oat flour
2 cups almond meal
3 cups cooked and pureed pumpkin
2 cups raw applesauce (peeled apples pureed in the Vitamix)
2 1/2cups almond milk
5 eggs
3 tsp baking powder
3 tsp cinnamon
3T maple syrup

Combine all ingredients, add small amounts of almond milk if batter is too thick. Cook waffles for 4-5 minutes in a waffle iron.

These pancakes and waffles are excellent  with fresh fruit, berries or apple sauce.  I made this pumpkin butter using coconut sugar as a replacement for refined sugar so that it was low glycemic. On top of the pancakes it is out of this world.

Enjoy!

Stuffed Zuccini

I just love shopping at the local farmer's market and trying new and different recipes. It is funny that I like to tinker in my kitchen and create recipes but it is the day to day grind of meals that truly bogs me down.

My recent find at the market was round zucchini squash. They were just begging to be baked and stuffed. Here is what I did:

1. I cut the top and a little bit of the bottom off the round zucchini so that when I sliced it in half it would stand up in the pan.
2. I put about a cup of water in the bottom of a glass dish and baked the zucchini at 350 until it was soft
3. In a pan I cooked garlic, onion, and mushrooms. 
4. I mixed these veggies with cooked black lentils and cooked quinoa and filled the zucchini added salt and pepper and then cooked them for another 5 minutes.
5. Gluten, free, dairy free, vegetarian, easy and delicious!

Blueberry Muffins (gluten, dairy and sugar free)

After an amazing day picking an epic 30 pounds of blueberries with my family, I am excited to create some new healthy recipes.

Here is recipe #1. These scrumptious muffins are dairy free, sugar free and gluten free.

1/2 cup coconut flour
1/2 almond meal
1 cup oats

1 tsp baking soda

1 tsp baking powder

1/4 cup coconut oil
1/3 cup cinnamon apple sauce
3 eggs
1/4 cup honey
2 cups blue berries

I combined all the ingredients in my food processor and then mixed in the blueberries by hand. Bake at 350 for 12 minutes.

Banana Bean Bread

Past attempts at creating a healthy banana bread have turned out more like door stops then light, delicious bread.  This new version using coconut oil creates a delicious and nutritious bread. I made this entire recipe in my Vitamix, you can easily use a blender or food processor for it.

1. Puree one can of small white beans
2. Add 4 bananas and puree
3. add 3 eggs, 1/4 cup coconut oil, 1/4 cup of honey, 2 drops liquid stevia and blend
4. add 2 tsp baking soda, 1 tsp cinnamon and 2 cups of oat flour
5. add 1/4 walnuts (optional)

Pour mixture into a greased bread pan. Cook at 350 degrees for 45-55 minutes until toothpick comes out clean when tested.

Vegan Lettuce Wraps

It's been awhile since I have posted any new recipes here. While I have been playing in my kitchen I have been mostly following recipes from others.

Funny thing is that at 3:00 today while standing on the playground chatting with the other moms, the conversation was focused on what to make for dinner tonight. I was a bit surprised at what some said they were serving, but then again I admit that I tend to be on the particular side especially since eliminating soy, dairy, most gluten, refined sugars and processed foods.

It came to me around 4:30 while I was browsing my favorite blogs looking for a vegan recipe for lettuce wraps. I was a bit shocked to discover that the sauce in most recipes is actually made up mostly of hoisen sauce which is basically sugar. Not wanting the glycemic sugar spike, I decided to try something totally different. It came out great and my older son, husband and I ate it up happily. My younger son did not even try it but that is par for the course in our house.

Here is how I made it:

1. Chop one can water chestnuts, 3 scallions, 6 baby bella mushrooms, 2 carrots, 2 stalks of celery, 6 shitake mushrooms that have been soaked.
2. Heat a pan with cooking spray and sauté
3. Add 2 cloves of minced garlic and the juice of one small lime
4. Add grated ginger to taste (fresh ginger is best, I keep mine in the freezer so I always have it on hand)
5. Saute until everything is soft
6. toss in 1/4 cup of chopped walnuts
7. add sauce and serve with lettuce, these are typically served with Boston lettuce leaves but I couldn't find any today so I used green leaf lettuce which was perfect.

The Sauce:

1. 2 T dark soy sauce
2. 1 T rice vinegar
3. 3 T of the water from hydrating the shitake mushrooms
4. 1 tsp arrowroot powder to thicken the sauce (You can use corn starch,  I used arrowroot powder since that is what I had on hand)

The Noodles:

1. Wanting a small amount of crunchy noodles I experimented with bean threads. I heated a pan with cooking spray and broke up some uncooked bean threads and sautéed adding small amounts of water to the pan. 
2. The noodles were yummy but next time I think I will cook them first and then sauté to see if they come out any better.

Enjoy!

Sweet Potato Bread: gluten and dairy free

Faced with the challenge of eliminating wheat from my diet this week as part of the 21 Smokin Hot Mom Challenge I am participating in, I decided to try a new variation of snack bread. It combines 2 super foods, lentils and quinoa, with the sweet potato which is high in phyto-nutrients.

Ingredients:
2 cups cooked sweet potato (peeled and mashed)
2 cups cooked lentils (cooked soft and pureed)
1 cup cooked quinoa
2 cup brown rice flour
2 tsp baking soda
1/2 tsp ground ginger
ground fresh nutmeg to taste
raw millet to sprinkle

Combine sweet potato and lentils and mix well. Add quinoa and rice flour, mix well. Add remaining ingredients.

Bake in mini-bread pans (greased) . Sprinkle with millet and press gently into each bread before baking.

Bake at 350 for 30 minutes

This bread is light and mildly sweet. It makes a wonderful snack on its own and is delightful cut in half and toasted. Drizzle maple syrup or raw honey for a sweet treat or spread with raw almond butter for more protein.

More on Green Smoothies

I have been drinking green smoothies on and off for a year or so. Recently, I started drinking at least one a day beginning with my morning smoothie. It is truly drinking "liquid sunshine". It gives me so much energy and I just feel better in my own, glowing skin. I typically make it fr breakfast and am full until at least noon.

Here is my most basic recipe:
2 cups water
a large handful of raw kale
twice as much raw spinach as kale (I sometimes substitute lettuce which is yummy too)
1/2 raw cucumber
celery if I have it
1 handful of parsley or cilantro
1/2 an apple
1 T bee pollen (loaded with minerals)
1 T chia seeds (protein adn fiber and other good stuff)
1 T hemp seeds ( 3-6 raw almonds)

The nuts really give me that extra filling boost and are loaded with healthy oil, fat and protein. A supreme start to any day.

I found that drinking the green smoothie every morning and then drinking coffee seemed counterproductive. I have dropped caffeine completely and feel even more energized. It has been about 2 months and while I have dropped caffeine in the past this time it was effortless becasue the power of the daily green smoothie is that amazing!

Pumpkin Chocolate Chip Cookies

I am participating in a 21 day challenge. This week's food focus is eliminating sugar. I am about 90% there. This recipe is both savory and sweet and I am certain will make me feel good while also satisfying my sweet tooth. My hope is that my kids will also enjoy it!

Ingredients:
1 can organic pumpkin
1 cup oat flour
1 cup brown rice flour
1/4 cup hemp seeds
1/2 flax seed meal
4 dates, soaked and minced (I use my mini-processor for this)
1/2 cup yellow raisins
1/2 cup ground raw almonds ( ground them so my kids would not see them, you can use sliced raw almonds too)
3/4 cup grain sweetened chocolate chips (carob chips are also a good substitute)
2 tsp baking soda
2 tsp cinnamon

Combine the pumpkin and ground dates. Add the flours and mix well. Add the remaining dry ingredients, adding the raisins and chocolate chips last.

Drop rounded teaspoons onto a cooking sheet and bake at 375 for 12 minutes. I baked these on a metal cookie sheet plain and also on parchment paper on a cookie sheet. The cookies on the parchment paper got crisper. If you have it I recommend using it.

Sweet Potato Lentil Beet Breads

I have been on a bit of a baking bender. I am a bit of a stress baker so with all the things I am trying to accomplish these days I find myself resorting to baking and creating recipes since I just love it. It is one thing I can be in full control of even it it flops. So here goes...

2 cups shredded raw sweet potato
3 cups mashed cooked sweet potatoes
2 cups pureed lentils (cooked soft so they puree smooth)
1 cup raw beet juice ( I made this in my Vita-a-mix which is so amazing it allows me to make raw juice while keeping all the fiber and the whole food)
3 egg whites
1 whole egg
1 cup flaxseed meal
2 cups brown rice flour
6 oz non fat Plain Greek yogurt
1 cup unsweetened apple sauce (This can be left out since the sweet potatoes have so much flavor and sweetness)
2T cinnamon
dash ground ginger
3tsp baking soda

Combine all wet ingredients until well blended. Add dry ingredients. Bake in mini-loaf pans. Grease pans before hand. bake at 350 for 40 minutes. test at 30 minutes.

Sweet Potato Lentil Mini-Breads

2 cups baked sweet potatoes, mashed
2 cups pureed lentils (cook soft so it easier to puree them)
1 cup non fat plain yogurt
1/2 cup unsweetened apple sauce
1/4 cup barley malt
3 tsp cinnamon
fresh nutmeg grated to taste
2 tsp vanilla
2 tsp baking soda
2 eggs
2 cups oat flour
2 cups whole oats

Combine wet ingredients then add dry ingredients until well blended. Bake in mini muffin/bread pans. sprinkle whole oats on top before baking. These breads are great as a snack on the go and are so much healthier and more filling than a prepackaged snack. I like them sliced in half, toasted with a small amount of raw almond butter. Yum! Enjoy!

Pumkin and Sweet Potato Waffles

I LOVE Red Mill products. One of my favorites is the high fiber pancake and waffle mix. When I make waffles I tend to make 3-5 batches at a time and then I freeze them. They make a great meal served with berries on top and a drizzle of pure maple syrup. I always struggle at meal time with what to make  so having these on hand and ready to go is great.

Follow the recipe for the waffles but leave out the oil and use only egg whites if you are looking to cut down fat and cholesterol. For each batch add 1 baked sweet potato mashed and 1/3 can of pureed organic pumpkin. Substitute almond milk for water and it gives a great crunch to the waffles.

Pumpkin and sweet potato are wonderful superfoods loaded with nutrition and natural sweetness.

Green Smoothies otherwise known as "Why I LOVE my VitaMix"

Green smoothies are an amazing way to get a number of servings of both vegetables of fruits in one drink. They can be easily modified to your taste and based on what you may have on hand on any given day. The reason they are so amazing in the VitaMix is because the VitaMix keeps the "whole" food as opposed to a juicer which spits out the crucial and important fiber. When I bake I make sure to measure ingredients but when it comes to smoothies I typically measure by the handful or pinch.

Green smoothies are great meal replacements and are perfect for a person on the go. They take some time to get used to, I tend to drink them quickly keeping in mind that no matter how funky it might taste or smell it is so good for me. The benefits of raw juice are numerous including but not limited to quickly feeding the cells with crucual nutrients. They are wonderful for people having a hard time chewing all those greens, people trying to manage the side effects of chemo, and for a quick meal on the go. I find that when I begin my day with a green smoothie that I have so much more energy and a mid afternoon slump is easily cured with a green smoothie. It is possible to even make raw brussel sprouts taste good, yes brussell sprouts.

Here are some of my favorite combinations. Have fun experimenting with it. If you need it to be more sweet I suggest adding more fruits and/or some raw honey.

I typically begin with 2 cups of water and then add from there.Combine ingredients in the VitaMix, begin at speed one and quickly increase to speed 10 and high

Supercharged Lunch Smoothie:

•  2 cups of water
• one large handful of spinach, kale and lettuce
• one carrot
•  a chunck of purple cabbage
•  1 TBS flax seed meal (omegas and fiber)
• 1 TBS hemp seeds (great protein)
• frozen berries

 Brussel Sprouts Can Taste Good:

• 2 cups of water
• 2-3 raw brussel sprouts
• 4-6 frozen strawberries
• a large handful of spinach and lettuce
• 1/2 an apple
• 1 carrot
• handful of grapes

Hearty Vegetable Soup

This is a simple soup recipe that I modified from my Weight Watchers days. The idea is based on their "zero point veggie soup". It can be made with any veggies you like or have on hand. Below are some of my favorites. I just made a batch yesterday afternoon and it was my best batch yet since I was able to include a quart of ground tomatoes left over from the summer harvest that I had frozen.

Ingredients:
6 cloves of pressed fresh garlic
1 onion slice thin and chopped
1/2 bag confetti slaw (green cabbage mix)
1/2 bag of brocoli or rainbow slaw ( this is a combo of shredded brocoli, cauliflower, carrots and and cabbages)
10 white mushrooms sliced thin
1 cup shredded collard greens (you can also use spinach or kale)
2 boxes organic chicken broth
1 quart of chopped fresh tomatoes or 1/2-1 can can of organic tomato paste
1 cup red lentils

Spray a large pot with cooking spray, add onions, garlic, and mushrooms, collards and saute. Add remaining veggies and saute for a few minutes until veggies are soft but not soggy. Add 2 boxes organic chicken broth and one quart of fresh ground tomatoes. When fresh tomatoes are not available they can be substituted with 1/2 -1 can of organic tomato paste. Rinse one cup of red lentils and add to pot raw. They will cook in the soup and add a wonderful hardiness. Simmer on low for an hour. This is a wonderful soup to freeze. My kids like this soup when I add small pasta or tortelini to it for them. A hearty, filling soup for the whole family!

Oatmeal Cookies

Last night I attended a great lecture titled "Feeding Your Children Well in a World That Doesn't. Let's Talk Sugar!" A lot of the information was stuff I alreeady knew and have been implementing for myself. The kids are not as much on board just yet much as I wish they were. One of the new ingredients I learned about and tried is Hemp Seed. This is a food loaded with protein and fiber. This morning I "snuck" it into my 5 year old's blueberry yogurt smoothie and he loved it and did not even seem to notice this secret ingredient along with the flax seed meal.

One of the samples we tried last night was a cookie made with whole grains and no sugar. While I liked the sample it seemed a bit oily/crunchy from the use of cocnut oil. So I came up with a similar version that I baked this morning for my boys. Sadly they didn't love it but I think I can make it better on the next run to entice them more. They did both at least try it :)

Here is the recipe below with my thoughts on improving the next batch. I welcome any feedback you may have when trying this in your kitchen.

Ingredients:
3 eggs
6 oz Plain Greek non fat yogurt ( I would double this amount to make the cookies more moist or even add a small amount of unsweetened apple sauce or banana puree)
1/2 cup barley malt
2 tsp vanilla extract
2 cups rolled oats
2 cups oat flour
1/4 cup hemp seeds
1/4 cup almonds chopped fine
dash of cinnamon ( I would use at least 1-2 tsp next time)
2 tsp baking soda
1/4 cup unsweetened carob chips
1/4 cup raisins ( I might soak these next time to insure more moisture)

Blend wet ingredients first then add remianing dry ingredients. Finally carob adn raisins. Bake at 375 for 10-12 minutes.

Pumpkin Muffins

With the wonderful fall weather comes some amazing squashes and root vegetables. Last week, I got a "pie pumpkin" in my farm share so I decided to see what it'd be like if I cooked it myself. It was delicious and so much better than the stuff in the can. To cook the pumpkin all I did was cut it, scoop out the insides, peel the skin and steam it. Once it was soft I put it into my Vitamix which is my new favorite kitchen appliance and pureed it in just a few seconds. From there I created the following yummy recipe for pumpkin muffins. It yields 24 muffins and tastes great served with a piping hot cup of apple cinnamon tea.

Ingredients:
1 small pie pumpkin steamed and pureed
6 oz plain nonfat Greek yogurt
1/2 cup barley malt
1 egg
2 tsp vanilla
1/2 cup apple sauce
3T pumpkin pie spice
1 cup flaxseed meal
1 cup oat flour
1 cup brown rice flour
2 cups rolled oats
1 cup millet
2tsp baking soda

In a mixer, combine the pumpkin, yogurt, apple sauce, egg, barley malt, vanilla, and pumpkin pie spice. Blend well. Add remaining dry ingredients and mix well. Spray muffin pans with Pam or other similar cooking spray. Sprinkle oats on top of muffins before baking. Bake at 375 degrees for 20 minutes.

The brown rice flour gives the recipe a nice nutty flavor. I have greatly reduced my use of whole wheat flower recently in exchange for oats, oat flour adn millet which are all alkaline foods. I love the way the millet adds a crunch to the texture of the muffins.

Carmelized Leek Soup

This past week, I got a leek in my share at the CSA. Admittedly I had never cooked with a leek so I looked up some recipes. I found mostly creamy soups with butter, potatoes and/or cream. Seeking a lighter taste I experimented with my leek and came up with this light and refreshing soup that even my preschool boys enjoyed.

Ingredients:
1. one large leek- soaked in salt water to remove any excess dirt or bugs and then chopped fine
2. 1 T olive oil
3. 5 cloves of garlic, minced
4. 1 T rice wine vinegar
5. 64 oz chicken broth
6. several leaves of kale chopped fine
7. 5 dried shitake mushrooms, soaked in hot water and sliced
8. lentils

In a large pot, heat the olive oil, add garlic and the leek. Cook down. Add the rice wine vinegar to carmelize the leek and garlic. Add broth and simmer on low heat. Add kale and slice mushrooms. Add lentils to taste. The shitake mushrooms add a rich flavor to this broth and are brimming with nutrients. The soup was delicious without them so if you don't like shitake mushrooms you can leave them out and still have a yummy soup. I served this with quinoa to complete the protein with the lentils. I found that my boys ate the quinoa more when it was in the soup as opposed to just on their plates. This soup freezes well. I sure hope I find leeks in my share again this week.

Kale Pesto

Kale has become one of my favorite leafy green vegetables. I especially liek the tuscan kale that is purplish in color. My CSA rocks in the area of kale. I love pesto in the summer but it can be laden with fat. In an attempt to up my phytonutrient intake as well as reduce the fat in pesto I created this new version.

Ingredients:
1 bunch of fresh basil
1 bunch of kale leaves removed from the step
1 fresh lemon
a handful of raw walnuts
1-2 T olive oil
parmesan to taste
1-2 cloves of raw or roasted garlic (depends on your preference)

In a food processor, chop the kale and basil until they are well blended. Squeeze the juice adn some pulp of one fresh lemon, add the nuts, oil, garlic and cheese to taste. This is an amazing spread. I love to have it spread on a piece of toasted Ezekeal sprouted bread with some slice tomatoes. I freeze this using an ice cube tray. Once it is frozen I store the cubes in a freezer bag and defrost as needed. This also tastes great over some steaming hot veggies or whole wheat pasta.

Farm Fresh Salsa

I have the benefit of belong to an amazing organic CSA this summer where there has been an overabundance of heirloom and other varieties of tomatoes. I have been making huge batches of salsa and freezing them in quart sized freezer bags. The recipe is flexible based on what you have, what is farm fresh and how hot you like it. This is really just a guide. tomatoes are loaded with vitamin C and lycopene.

Ingredients:
jalapeno peppers
fresh garlic mined
1 bunch cilantro leaves
2 fresh limes, juiced
variety of tomatoes
1/2 red onion, chopped
1/2 sweet onion, chopped
kernels of one corn cut from the cob
black beans
avocado, diced

1. In a food processor, mince 2 cloves of fresh garlic, 1-2 jalapeno peppers, and the cilantro
2. Add the juice and flesh of 2 limes
3. process a handful of the tomatoes to create a base for the salsa
4. rough chop either in the processor or by hand the remaining tomatoes
5. Add onions and corn
6. add 1/2 cup cooked black beans and 1 diced avocado
7. My favorite variety to use from this summer's bounty has been a mild yellow tomato and Asian pear tomatoes. YUM! Enjoy on everything from chips to grilled chicken and chili.

Blueberry Oat Muffins

These are the most delicious blueberry muffins you will ever eat. I made a huge batch after my family and I picked blueberries at a local farm.

Ingredients:
1 cup millet
3 cups oat flour
1 cup rolled oats
1/2 cup flax seed meal
3 eggs
8 oz unsweetened apple sauce
12 oz plain nonfat Greek yogurt
1/2 cup skim milk
3 cups or so of fresh blueberries
3 tsp vanilla
2 tsp baking soda
2 tsp baking powder

1. Combine all wet ingredients and mix well
2. Add dry ingredients and blend
3. Add blueberries and mix well
4. Spray muffin tins with canola oil
5. Drizzle honey on top of muffins and sprinkle with rolled oats and millet
6. Bake at 400 degrees for 18 minutes