Wednesday, September 26, 2012

red cabbage stir fry with coconut/baked yams with maple ricotta

I have to say that these 2  side dishes complement each other very well, both in color and taste.
red cabbage stir fry with coconut
adapted from Food and Wine
(wow, can someone remind me to make sure the photo turns out before eating the presentation?)
 4-6 servings
2 Tbsp oil (I happened to have some mustard seed oil on hand so I used that. coconut would work well but you can use what you have)
1 tsp mustard seeds (or ground mustard)
1 tsp cumin seeds
2 bay leaves
1 2-lb red cabbage, cored and coarsely chopped
1/2 tsp turmeric
3/4 cup water
3 garlic cloves, minced
1 chile stemmed and coarsely chopped (I omitted except for some fresh as garnish for the lovely photo above)
1/2 cup finely shredded dried coconut

1. In a large deep skillet, heat the oil. Add the mustard seeds and cook over moderate heat for about 30 seconds. Add cumin and curry leaves and cook until fragrant, about 30 seconds. Add the cabbage and turmeric and season with salt. Cook, stirring occasionally, until the cabbage is crisp-tender, about 3 minutes. Add 1/2 cup of the water and cook until water is evaporated and cabbage is tender, 5-6 minutes. Discard bay leaves.
2. Meanwhile, in a small bowl mash garlic, coconut, and remaining 1/4 cup of water into a paste (if using chile pulse together in a blender). Add to skillet and toss to coat the cabbage. Cook, stirring for 2 minutes. Season with salt and serve.

baked yam with maple ricotta
adapted from Woman's Day
for each serving:
1 8-oz yam or sweet potato (I'm partial to yams for their color especially)
1/2 cup ricotta
1 tsp maple syrup
large pinch cinnamon
2 Tbsp chopped pecans

1. Bake yams. You can place unwrapped yams directly on the oven shelf, just make sure there is a pan beneath to catch drippings. I baked mine at 300 for a couple hours until very soft.
2. mix together ricotta, maple syrup and cinnamon (I could just eat this on its own!)
3. Cut yams open and top with mixture and sprinkle with nuts.

Breakfast (part 2)

chocolate avocado pudding
"What??" you may say? Don't knock it until you try it for youself. Here is a way to have a breakfast that is truly a treat yet also rich in nutrients and healthy fats. Delicious served with fruit and for an extra indulgence serve with whipping cream and possibly some orange zest.

2 large avocados (ripe but not over ripe)
1/4 cup plus 2 Tbsp honey or maple syrup
1/4 cup plus 2 Tbsp cocoa
3 Tbs coconut oil, melted
1/4 tsp sea salt (optional)
1 tsp vanilla

Place all ingredients into a food processor and blend until smooth. You may need to scrape down the sides several times. Taste and adjust flavors if needed. If it needs some more liquid add a bit more oil or a splash of milk.

cocoa banana berry "ice cream"
a fun twist on a smoothie that is very fun to eat
In a blender or food processor blend 2 frozen bananas 1 cup berries (if omitting berries add additional 2 frozen bananas), 1 Tbsp cocoa, 1/4-1/2 cup yogurt (as much as is needed to reach the right consistency), and 2 tsp honey (optional, especially if using vanilla yogurt)

               animal pancakes
So not the most skilled presentation but it's a start ;)
Can you tell it's a giraffe? Good thing kids are pretty imaginative
There are way many fun ideas online...

an elephant as requested by our little guy

I started with a recipe for whole wheat pancakes:
1 1/2 cups whole wheat flower
1 T baking powder
3 Tbsp raw or brown sugar
2 eggs (yolks and whites separated)
1 1/2 cups milk
3 Tbsp oil (or 2 Tbsp applesauce and 1 Tbsp oil)

1. Mix all the above ingredients (except egg whites), then fold in beaten egg whites.
2. Pour batter into squeeze bottle (I used a wilton bottle with the top of a honey bottle).
3. Heat butter or oil in pan or on a griddle (someday I'd love one!)
4. Get creative with animals or shapes. If the kids are old enough they would love to make some too! Our daughter enjoyed making some "blobs" for me to eat. Turn when crisp and golden and cook until done. Add chocolate chips or raisins for eyes.

apple pie oatmeal
serves 4
1 apple, cored and chopped (skins on)
2 cup water (or milk)
1 cup oats
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

Bring the liquid to a boil in a small saucepan. Add the oats, apple, cinnamon, and nutmeg. Adjust heat to low and simmer for about 5 minutes. That's all there is to it. Serve it with a splash of milk and a little or a lot of brown sugar sprinkled on top.

Tuesday, September 25, 2012

carrot-ginger-yam-coconut soup

quite the title but it is quite the soup; a perfect way to ease into fall. This soup has rich creamy flavor (without  cream). This can also be made in a slow cooker.
serves 6
2 lb carrots, peeled and cut into 1 inch pieces (or 2lb baby carrots)
1 large yam, peeled and chopped
1 onion, chopped
2 tsp minced ginger
2 tsp curry powder
4 cups unsalted vegetable stock
14 oz coconut milk

1. Place carrots, yam, onion, ginger, and curry powder into large pot or slow cooker.
2. Pour in vegetable stock.
3. Bring to boil then lower heat and simmer about 1-11/2 hour (until veggies are soft), or cook in slow cooker on low 6-8 hours.
4. Allow to cool slightly then puree in blender adding coconut milk. Return to pot and reheat. Add salt to taste.

Monday, September 10, 2012

Breakfast (part 1)

I have been compiling some healthy and delicious breakfast recipes that also pass the kids' taste test (and most also made it to the "yummy" list). I usually don't plan out breakfasts in advance but I thought some exciting new recipes could help us all out a bit. I don't know about in your house but for some reason meal times (especially breakfast) can be a battle. Here are some ideas for ya.

orange bran flax muffins
adapted from Barlean's  flax oil recipes

makes 18 muffins
1 1/2 cups oat bran
1 cup whole wheat flour
1 cup ground flax seeds (in blender or coffee grinder)
1 cup wheat bran (or more oat bran)
1 Tbsp baking powder
1/2 tsp salt
3/4 cup brown sugar
1 cup buttermilk
1/2 cup oil (I used coconut)
2 eggs
1 tsp baking soda
1 1/2 cup raisins (a mixture of golden and red looks pretty)
2 small oranges, washed, quartered, and seeded (with peels)

1. In large bowl, combine the oat bran, wheat bran, flax, baking powder, and salt. Set aside.
2. In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs, and baking soda. Blend well. Pour into dry ingredients. Mix until well blended. Stir in raisins. Fill paper lined muffin cups almost to top.
3. Bake at 375 for 18-20 minutes or until tooth pick comes out clean. Cool in tins for 5 minutes before removing to a cooling rack.

best oatmeal
adapted from Barlean's flax oil recipes
servers 4
1 cup oat groats (whole oat grain)
4 cups milk (I used part whole milk and part almond milk)
1/2 cup rasins (if you aren't a fan, substitute dried apricots or apples)
1/2 tsp vanilla
dash of cinnamon
raw honey, agave, or maple syrup to taste
4 Tsp flax oil (optional)
2 Tbsp ground flax seeds (optional)
plain yogurt to top

1. Grind the oats in a blender or coffee grinder to desired consistency (depending on your preference for coarse or fine cereal.
2. Bring milk to a rolling boil. Whisk in ground oats. Add raisins. Reduce heat and summer for 20 minutes. Remove from heat. Add vanilla, cinnamon, a sweatener. Stir in flax oil. Serve topped with yogurt and flax.

orange peach smoothie
serves 1
blend together:
1 cup vanilla or plain yogurt
1 cup frozen peaches (or nectarines)
1/2 cup orange juice
1/2 banana
1 Tbsp ground flaxseed
pinch nutmeg

vanilla raisin cream of rice
adapted from Barlean's flax oil recipes

serves 3-4
1 cup brown rice
2 tsp. vanilla extract
3 1/2 cups milk (rice, almond, regular or a combination)
4 Tbsp flax oil
1/2 cup raisins
maple syrup or other sweetener to taste (if desired)
plain yogurt for top (if desired)
ground flax (if desired)

1. Finely grind the rice to a powdery consistency in a blender or coffee grinder.
2. Bring milk to a boil in a large pot. Whisk in the rice powder. Add the raisins. Cover and summer gently over low heat for about 15 minutes. Remove from heat. Stir in vanilla and flax oil and sweetener if using and top with a drizzle of yogurt if desired.

The picture isn't the best but this is so good. It reminds me of rice pudding.

whole grain waffles
adapted from allrecipes
makes about 6 waffles
2 eggs, beaten
1 3/4 cup milk
1/4 cup oil
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 1/4 cup whole wheat flour
1/2 cup ground flax seeds
1/4 cut wheat germ
4 tsp. baking powder
1 Tbsp sugar
1/4 tsp salt
dash cinnamon (optional)

1. In a large bowl, whisk together the eggs, milk, oil, applesauce, and vanilla. Beat in flour, flax seed meal, wheat germ, baking powder, sugar, salt, and cinnamon until batter is smooth.
2. Preheat a waffle iron, and coat with cooking spray. Pour batter into waffle iron in batches, and cook until crisp and golden brown. 

You can double the recipe and save extra waffles in the freezer. Just toast in the oven or toaster for a quick breakfast.

date and almond energy bites
adapted from
makes approx. 15 bites
1 cup oats
1/2 cup unsweetened shredded coconut
3/4 cup dried dates (can substitute other dried fruit such as figs or apricots), cut into small pieces
1/2 cup chocolate chips
1/2 cup ground flaxseed
1/2 cup almond butter
1/4 cup honey
1 tsp almond extract
1 tsp cinnamon
1 tsp ground ginger
1/2 tsp salt

1. Mix dry ingredients in a bowl, then add almond butter and honey. Mix together and let sit in the refrigerator for about 30 minutes.
2. Roll into balls.
store in refrigerator (they last at least 1 week)