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Sweet Potato Pancakes May 18, 2013

Sweet Potato Pancakes

Sweet Potato Pancakes

Sweet Potato & Buckwheat Pancakes

with cinnamon & walnuts

Sweet, nutty, nutritious, and crave-worthy.  Plan ahead for this recipe–you will want the cooked potato to have time to cool in the fridge overnight or for several hours.

Ingredients
Makes 1 hearty serving that can be eaten by one or shared by two

– 2 small sweet potatoes (choose smaller, or long and narrower potatoes for easier microwave baking)
– 1 1/2 tbsp 100% buckwheat flour
– 2 cage-free eggs (or one egg + 3 tbsp 100% egg white)
– Dash of cinnamon (to taste)
-light dash of salt
– 1 tbsp chopped walnut pieces

– 1 tsp 100% maple syrup (for topping)
– 1 tsp olive or canola oil to lightly grease pan

Method

1) MAKE AHEAD: Rinse sweet potatoes well and poke each several times with a fork. Place in microwave-safe dish with 2 tbsp water and microwave on high for 4-6 minutes until potato feels soft and well-cooked when poked with a fork. Place cooked potatoes carefully (they will be hot) in a closed container in the fridge overnight or for several hours until cook.

2) Remove  skin from cooled cooked potatoes and place flesh into a large bowl. Mix in all ingredients (except walnuts, maple syrup, and oil). Mash and mix the ingredients well until smooth then stir in walnuts.

3) Grease pan lightly with olive or canola oil and heat pan to medium-high heat. Carefully spoon out batter onto pan and press with metal spatula to flatten into pancake shapes. Allow batter to lightly brown on one side (about 1 minute) then flip and cook other side. Reduce heat when you add the second batch or if batter starts to brown to quickly.

4) Serve immediately with light drizzle of pure maple syrup. Top with additional walnut pieces if desired.

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Buckwheat Banana Gingerbread December 9, 2012

Rich Buckwheat Banana Gingerbread

Rich Buckwheat Banana Gingerbread

Buckwheat Banana Gingerbread
with walnuts & fresh ginger

Ingredients

1 1/2 cups Arrowhead Mills Organic Buckwheat flour
1 1/2 Tbsp fresh grated ginger
1/3 cup molasses
1/4 cup brown sugar
3 ripe bananas
1 Tbsp cinnamon
1/2 tsp ground cloves
1/2 tsp ground nutmeg
1 tsp vanilla extract
2 Tbsp coconut oil
1 cage-free egg
1/2 tsp salt
1/2 tsp baking soda
2 Tbsp non-dairy milk (I used unsweetened vanilla almond milk)
1/4 cup chopped walnuts (optional)

Method

1) Preheat oven to 350°F. Combine ingredients (all except buckwheat flour, nuts, & ground spices) in large bowl. You can use a mixer or a hand blender to mix the fresh grated ginger in well with the other ingredients.

2) Mix in the flour and spices until all ingredients are well blended. Mix in nuts using a large spoon (or sprinkle chopped nuts on top of bread batter in pan).

3) Pour mixture into bread pan and bake at 350°F for 40-45 minutes. Test the bread with a toothpick of fork to make sure that full baked.

This was a really fun bread to make. I was craving gingerbread and have been wanting to try something that would complement buckwheat flour (a gluten-free alternative to wheat–which is actually not related to buckwheat despite their similar names–with a distinct nutty taste). Gingerbread & buckwheat paired beautifully together. I really wanted to try this with applesauce but only had bananas on hand so decided to give them a try. Not bad and makes a great bread for those who would enjoy a more complex flavor than traditional banana bread but with some of the light banana sweetness. Enjoy!

 

Savory Oatmeal April 30, 2012

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with wheat bread, once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with bread made from wheat (another grain) once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Savory Oatmeal
with spinach & egg

Break free of your oatmeal rut! Sweet, fruity oatmeal dishes can be wonderful but there is world of other flavor possibilities that are just too good not to try. I got the idea to try this combination from an recipe in Women’s Health Magazine printed last fall by contributing editor and Nutrition Expert Keri Glassman, RD. (Love her!)

Here is my spin on the dish:

Ingredients

-1/2 cup plain oats
-1/4 cup water, milk, or unsweetened almond milk
-1/2 cup chopped frozen spinach (or other leafy green)
-2 spoonfuls of walnut or pecan pieces
-Dash of paprika and your favorite savory herbs & spices
-(Optional) A spoonful of Gorgonzola  or blue cheese or Daiya Dairy Free

Method

1) Place oatmeal, frozen spinach, and water (or milk, almondmilk) in a microwave-safe ceramic bowl. You don’t need a lot of liquid because the frozen spinach will also give off moisture when cooked. Stir ingredients together and microwave on high for 2 minutes.

2) Carefully remove bowl (hot!) and combine remaining ingredients.

3) Top it off with one egg: scrambled, sunny-side up, or your favorite style.  If you are also including the egg, start your egg cooking first so it will be done when the oatmeal is done. I often just take about 2 tsp. peanut oil to coat a saucepan and cook an egg on the stove-top.

 

Cocoa Walnut Brownies February 12, 2012

Cocoa Walnut Brownies with Dark Chocolate Chips. I cut free-form hearts out of this batch for Valentine's Day.

Cocoa Walnut Brownies
with dark chocolate & olive oil

Rich in cocoa flavonoids, fiber, and monounsaturated fat, these brownies are a power-packed mix of ingredients blended into chocolate-lover’s perfect dessert. This recipe is an adapted version of Whole Foods Flourless Brownie Recipe.

Ingredients
-1 can or 2 cups cooked/drained of rinsed Black Beans
-3 large cage-free eggs
-1/3 cup unsweetened cocoa powder
-1/2 cup brown sugar
-1 tsp honey (optional)
-2 tsp vanilla extract (real, not imitation)
-1/8 tsp salt
-1/3 cup olive oil, plus 1 tbsp to grease pan
-1/4 cup almond flour or white whole-wheat flour
-1/3 cup chopped walnuts
-1/2 cup 60% or darker chocolate chips

I used small broken off pieces of a 85% dark chocolate bar. Most people with a lactose intolerance can tolerate chocolate that is above 70% dark in small quantities without discomfort. You can also purchase dairy-free chocolate chips.

Method

1) Preheat oven to 350°F. Grease baking pan with olive oil (the Whole Foods Recipe recommends an 8-inch pan).
2) Combine all ingredients (except for chocolate chips and walnuts) in a large bowl and use a blender, food processor, or hand blender to blend these ingredients until smooth.
3) Stir in chocolate chips and walnuts. Pour mixture into baking pan and bake for about 30-35 minutes until brownies reach desired consistency.

 

Cinnamon Yogurt Scones September 28, 2011

An adaptation from a simple yogurt bread that I have been playing with, these “Yogurt Scones” make for a healthy alternative to the high-fat originals (scones are usually made with sour cream).

Cinnamon Yogurt Scones

Ingredients (measurements are approximate)
Yield 6 scones

-1 cup white whole wheat flour
-3/4 cup nonfat plain European or Greek Yogurt
-1/4 cup raisins (or a bit less)
-1/4 cup chopped walnuts
-2 tbsp ground flax seed
-1 tbsp baking soda
-1 pinch salt
-2/3  cup warm water

Topping

-Brown sugar

-Cinnamon
-Olive oil

Methods

Preheat oven to 400ºF. Mix ingredients in large bowl (except for topping ingredients). Lightly grease pan with olive oil or use wax paper to line glass pan. Portion out 6-7 servings and place on pan. Make a thumbprint in the middle of each scone and sprinkle on brown sugar and cinnamon (about a pinch of each). Add just a drop or two of olive oil on the top of each scone. Bake for 20 minutes.

Nutrition Highlights

High in calcium (from yogurt), low in fat (nonfat yogurt used), and good source of whole grains (whole wheat flour).

 

Breakfast: Healthy French Toast November 16, 2010

This filling, tasty breakfast is both healthy and easy to make! It only takes about 5 minutes to prepare.

5 Minute French Toast

I have to thank Erin for teaching me how to make French toast this semester. Unless you are trying to watch your cholesterol intake, I don’t necessarily think that egg whites are better or “healthier” than regular eggs. Egg whites do have less calories, fat, and cholesterol, so if you are trying to limit these components, egg whites can be helpful but the yolk of an egg (along with the calories) is also packed with nutrients so for someone without cholesterol issues who leads an active lifestyle I think regular eggs are also a great choice. My sister Hilary would be the first one to tell you that I don’t normally like eggs (she’s always making wonderful healthy eggs and omelets for breakfast but for some reason I don’t like the egg smell) but I have found that there are a few ways that I enjoy them.

French Toast, thanks to a quick French Toast tutorial from my suite-mate Erin (who happens to have lived in France for most of her life), is now my new favorite way to use eggs. Basically, French toast is about as easy as it gets to make. You just add eggs and milk to a pan with a little bit of oil and add the bread. The toppings then are up to you and your taste preferences.

Here is the 5 Minute Healthy Tasty Version that I made for breakfast:

1) Heat small pan (just larger than a slice of bread) on stove top to medium to high heat with about 1 tsp olive oil.
2) Pour in just a very light coating of egg whites and skim milk, stir with spatula, and immediately immerse a piece of whole grain bread. Allow the bread to soak in a little bit over half of the liquid in the pan then flip over with spatula so the other side soaks in the rest.
4) Add a generous sprinkling of cinnamon and a small drizzle of honey (less than 1 tsp) as you allow each side to cook until they reach the crispness you desire.
5) Transfer to plate and top with walnuts and a few raisins.

If you can’t drink or don’t like milk, almond milk works really well as a substitution.