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Recently from the Blog

Spelt Banana-Oat Muffins

I am trying new things this weekend — so for the first time I tried spelt flour and love it!  For a better understanding of what spelt flour is and where it comes from read this.  These little muffins were so moist and with only 1/4 cup honey in the entire batch a great weekend breakfast for the kiddos(along with a side of eggs for protein!).  It is a lot like whole wheat flour but has a lighter texture which made the muffins light and airy.   I bought my flour at Whole Foods in the bulk section and think I paid a little over a dollar for it, bargain!  I will definitely start using this more, I think it will be great for pancakes as well.   Do you use spelt flour?  If so leave me a comment and let me know what you use it for, I love new ideas!

Spelt Banana-Oat Muffins
Author: 
Cuisine: Breakfast, snack
Prep time: 
Cook time: 
Total time: 

Serves: 24
 

Ingredients
  • 1½ cups spelt flour
  • ¾ cup old-fashioned rolled oats
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • ½ tsp baking powder
  • dash of salt
  • ¼ cup raw honey
  • ½ cup unsweetened applesauce
  • 2 eggs
  • 4 mashed bananas
  • 1 tsp vanilla
  • ½ cup chocolate chips(optional)

Instructions
  1. Preheat oven to 350′
  2. Stir together all wet ingredients
  3. Add dry to wet and mix well
  4. Bake 15-17 mins or until toothpick comes out clean

Nutrition Information
Serving size: 1 muffin Calories: 64 Fat: 0.7g Saturated fat: 0 Carbohydrates: 13g Sugar: 5g Sodium: .6mg Fiber: 2g Protein: 2g

 

Loaded Veggie Lasagna

My husband and I have been on a food documentary kick lately(Hungry for Change, Food Matters and Fat, Sick and Nearly Dead are 3 great ones to watch if you are interested!!) — and it has prompted us to try to eat more of a plant-based diet.  I am going to try to make “meatless” dishes at least 2-3 times a week.  So here is my first — can you believe I have NEVER made a lasagna in my life(and yes I am italian!)??  I guess it has just never appealed to me since I am not a huge fan of red meat and they are usually dripping with cheese …which I don’t eat.  However after watching a little clip on the Engine 2 Diet I saw them making a vegetable lasagna and it looked so delicious.  So here is my version — I added more tofu to give it more protein, took out some of the noodles since I am not a huge pasta fan and added lots and lots of veggies.  It was so good and my kids even loved it!  It makes a huge pan so plan on having lots of leftovers, which is always a good thing.

Loaded Veggie Lasagna
Author: 
Cuisine: Dinner, Lunch
 

Ingredients
  • 1 onion
  • 3-4 tbsp minced garlic
  • 8 ounces baby portabellas
  • 2 small heads broccoli
  • 2 peppers (I used 1 red and 1 orange)
  • 1 head of kale
  • 1 large or 2 small sweet potatoes
  • 4-5 cups fresh spinach
  • 2-3 tomatoes sliced thin
  • 2 packages silken lite tofu
  • 1 tsp each of oregano, basil, rosemary
  • 1.5 jars of Muir Glen Roasted Garlic Organic tomato sauce
  • 1 box 100% whole wheat lasagna noodles
  • 3-4 tbsp nutritional yeast

Instructions
  1. Pre-heat oven to 400′
  2. Cook the sweet potato, mash and set aside
  3. Put onion, garlic, broccoli, peppers, kale in food processor and chop into fine pieces
  4. Heat 1 tbsp coconut oil and add all veggies from food processor
  5. Saute for 5-10 minutes or until soft and fragrant
  6. Remove from heat
  7. Saute spinach until wilted
  8. Drain the tofu by wrapping in paper towels, break it up directly in the paper towel and add it to the vegetable mixture
  9. Add all spices into the vegetable mixture
  10. Cover the bottom of a 9×13 with sauce
  11. Add noodles(uncooked), top noodles with sauce
  12. Spread vegetable mixture over noodles, top with sauce
  13. Put another layer of noodles, top with sauce
  14. Put spinach on top of sauce then mashed sweet potato on top of spinach
  15. Add remaining vegetable mixture and top with sauce
  16. Add final layer of noodles, then top with sauce
  17. Add sliced tomatoes on the top, cover with foil
  18. Bake for 45 minutes, pull out and sprinkle nutritional yeast on top of tomatoes bake another 15 minutes or until done
  19. Note: It sounds like a lot of sauce, however it is actually cooking your noodles so if you don’t want to add as much pre-cook the noodles.

 

Homemade Lara Bites

The other week at the grocery store my girls were starving (as always!)  I told them they could choose a “healthy bar” (the choices were minimal!) and they both chose Lara bars.  I was not all that familiar with them except for the fact that they were paleo friendly.  I turned the package over and read the ingredients.  I was shocked at the 3-4 ingredient list depending on the flavor.  So I let them try them expecting to hear “EWWW” but they loved them.  So I decided to try to make them and here we go — very easy and much cheaper!   You really can use any type of nut and add all sorts of dried fruits, these particular ones I added cocoa powder to give them a chocolate flavor.  The dates are so sweet you really don’t need to add any sweeter but if you must I would add honey.   Enjoy and let me know what creations you come up with.

 

Homemade Lara Bites
Author: 
Cuisine: Snack
Prep time: 
Total time: 

Serves: 10-12
 

Ingredients
  • 1 cup nuts (I mixed walnuts, peanuts and almonds)
  • 1.5 cups pitted dates (medjool work best but you can use store-bought as well)
  • 1 tsp pure vanilla extract
  • 2 tbsp raw cocoa powder
  • Optional additions:
  • mini chocolate chips, coconut flakes, dried fruit

Instructions
  1. Put all ingredients in a food processor and blend
  2. Form into round balls
  3. Store in fridge

Nutrition Information
Serving size: 1 bite Calories: 129 Fat: 6.4g Carbohydrates: 18.2g Sugar: 14g Fiber: 2.8g Protein: 3.2g

 

Coconut-Almond Protein Biscotti

Anyone who knows me knows I love a good biscotti and for some reason at this time of the year I crave them.  Maybe it is because Costco is selling the huge tubs of Nonni’s for Christmas and they always have to be sampling them whenever I am in the store(talk about self-control!)  However I stopped eating them about two years ago when I started reading labels(talk about processed foods, ugh!).  I have made several types since then but this is by far my healthiest and tastiest version.  I like to think of them as “guilt-free biscotti”.  They are not overly sweet so if you are looking for a sweeter flavor you may need to add more honey.   I think they are just perfect for dipping into my morning coffee.  You could add chopped almonds in for some more almond flavor too I just prefer them without.  For the coconut flour I use coconut secret  brand, it adds a good coconut flavor.  If you are using whey protein powder make sure you add the liquid in small amounts since may not need as much as I did with the Sunwarrior.  And if you don’t want to add the protein powder in just add more oat flour.  You could also add dried cranberries, walnuts or whatever you have on hand, be creative and have fun!

Coconut Protein Biscotti
Author: 
Recipe type: Breakfast,Snack
Prep time: 
Cook time: 
Total time: 

Serves: 10
 

Ingredients
  • ½ cup oat flour (I just blended up GF oats in my blender)
  • ½ cup coconut flour(I use coconut secret brand)
  • ¼ tsp baking powder
  • ¼ tsp salt
  • ⅔ cup liquid egg whites
  • ½ cup vanilla Sunwarrior protein
  • ¼ cup toasted coconut (unsweetened organic – toast for 5 mins)
  • 1 tsp cinnamon
  • 1 tsp almond extract
  • 2 tbsp almond butter
  • 1 tbsp raw honey
  • ½ cup unsweetened vanilla almond-coconut milk

Instructions
  1. Mix dry ingredients together
  2. Add wet
  3. Mix well, it will be a dry mixture add enough liquid so you can form it into a log
  4. Form into log
  5. Bake at 350′ for 20 minutes
  6. Let cool for 5 minutes
  7. Cut into slices
  8. Put back into oven for 5 minutes on each side