healthy eats


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Theme Six, by Max davis.

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Whole Wheat Oat Gingerbread Pumpkin Pancakes Yield: Makes approximately 20 pancakes Serving Size: 2 pancakes [[MORE]] Ingredients 1 1/4 cups old-fashioned oats 1 cup whole wheat pastry flour (regular ww flour can be used) 1 1/2 tsp baking soda 1 1/2 tsp baking powder 1 1/2 tsp ground ginger 1 tsp ground cinnamon 1/2 tsp grated nutmeg 1/2 tsp salt 2 eggs 1 1/3 cup canned pumpkin (not pumpkin pie mix) 2 tbsp molasses 1 tbsp maple syrup 2 cups non-fat milk 1 tsp vanilla extract Fresh fruit, nuts and/or maple syrup (if desired) Instructions Place the oats in the bowl of a food processor or a heavy-duty blender, and process until finely ground. Scoop 1 cup of the oat flour into a large mixing bowl. Reserve any remaining oat flour for another use. To the oat flour, add the whole wheat flour, baking soda, baking powder, ginger, cinnamon, nutmeg and salt. Whisk to combine. In a medium-sized bowl, whisk together the eggs, pumpkin, molasses, maple syrup, milk and vanilla. Pour the egg mixture into the flour mixture and stir to combine. Heat a frying pan over medium heat or heat a griddle to 375 degrees F. Using a 1/4 cup measuring cup, scoop the batter onto the griddle. When the pancakes start to bubble on top, flip them over and cook until the batter is cooked all the way through. Repeat with the remaining batter. Serve the pancakes with fresh fruit, nuts and/or maple syrup, if desired. Notes Pancakes only (does not include syrup, fruit or nuts): Calories 136 / Total Fat 2.0g / Saturated Fat 0.6g / Cholesterol 38mg / Sodium 421.2mg / Total Carbohydrates 24.8g / Fiber 3.5g / Sugars 7.2g / Protein 6.0g / WW (Old Points) 2 / WW (Points+) 3
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Coconut Cranberry Raw BarsMakes 7-8 snack size bars1/2 cup almonds1/2 cup cashews1 cup dates1/2 cup dried cranberries1 cup shredded coconut2 Tbsp. coconut oil [[MORE]] In a food processor combine the nuts, dates, and cranberries. Process until the dough is sticky and the pieces of nuts and fruit are all similar sized pieces. Add coconut oil and process to combine. Add the shredded coconut and pulse just until combined. Be careful not to over process at this point. Shape into equal sized bars, or roll into bite sized balls and wrap in parchment paper or plastic wrap. These raw bars should keep in the refrigerator or freezer in an airtight container for up to a month.
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SAMOA CUPCAKES RECIPE Makes 12 cupcakes Gluten, egg, and dairy free [[MORE]] Date Caramel Sauce: Ingredients 16 dates, soaked in water for 1 hour 1/2 c. agave nectar or maple syrup 4-5 Tbs coconut oil 7 Tbs water Pinch of salt Instructions De-pit and chop dates into thick chunks. Place all of the ingredients into a blender and blend until completely smooth. Takes a good 5 minutes to get the right consistency Chocolate Cupcakes: Ingredients 3/4 c. sugar 3/4 c. quinoa flour 1/4 c. brown rice flour 1/4 c. arrowroot 1/4 c. potato starch (not flour) 1/3 c. dutch-processed cocoa powder 2 tsp baking powder 1/4 tsp salt 1/4 tsp xanthan gum 3/4 c. hemp milk 2 Tbs apple cider vinegar 1/3 c. oil 1/2 tsp vanilla Instructions Preheat oven to 350 degrees. Line cupcake pan with muffin liners. Combine sugar, flours, starches, cocoa powder, baking powder and salt together and whisk until evenly combined. Add hemp milk and apple cider vinegar together and allow to sit for 5 minutes. Add oil and vanilla to “buttermilk” mixture (hemp milk and vinegar). Make a well in the center of the flour mix and add the liquid mix. With a wooden spoon, stir until combined Place approximately 1/3 c. of batter into each liner. Bake for 20-23 minutes, or until a toothpick comes out clean in the center of cupcake Buttercream Frosting: Ingredients 1/2 c. vegan cream cheese (I used Tofutti) 1/2 c. vegan butter (I used Earth Balance) 3-4 c. powdered sugar Dash of coconut or vanilla extract 1/2 c. toasted coconut Instructions With an electric mixer, combine cream cheese and butter. Slowly add powdered sugar until fully combined, light, and fluffy. Add extract of choice and blend. Fold in toasted coconut. Caramel Coconut: Ingredients 1 c. toasted coconut (if you cannot find toasted coconut, simple bake shredded coconut on a baking sheet for 10 minutes at 350 degrees) 4 Tbs caramel mixture Instructions Stir together until sticky, firm, and well combined. ASSEMBLE: Cut out a 1″ circle out of the center of the cupcake. Be sure not to dig too deeply into the capitvity. Pipe caramel mixture into each hole (needs just about 1 Tb) by placing caramel into a Ziploc baggie with one corner cut out. Pipe frosting onto the top of the cupcake (use same Ziploc piping method). Top with caramel/coconut mix. Drizzle with melted chocolate stripes (pipe with a Ziploc and cut a small slit in one corner). Allow to set in fridge for 5-10 minutes.
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Mini-Choc Banana Bundt Cakes Ingredients 255g whole almonds 3 really ripe bananas 2 eggs 80g raw sugar 2 tbspns cocoa 1/2 tspn mixed spice 1/2 tspn baking powder 1/4 cup + 2 tbspns shredded coconut 1 tspn sea salt 1­2 tbspns drinking chocolate (for dusting) [[MORE]] Method 1. Heat the oven to 150 degrees centigrade. 2. Grease a 12 cup mini bundt pan with butter and then dust lightly with cocoa. 3. Blend the almonds to a fine powder in your food processor. 4. Pour the almonds out into a mixing bowl. 5. Add the bananas and eggs to the food processor and blend until smooth and a little bit fluffy. 6. Add the sugar, cocoa, mixed spice and baking powder and blend again for a minute or so. 7. Pour the mixture into the mixing bowl with the almonds and add the coconut. 8. Stir gently with a spatula until all combined. 9. Sprinkle a little coconut and sea salt into the bottom of each cake tin. 10. Spoon batter into the cake tin and tap the pan gently a couple of times on the counter to level off the batter. 11. Bake for 25 minutes or until set in the centre. 12. Remove from the oven, allow to cool for 5­10 minutes and then gently lever out of the pan with a knife. 13. Dust with drinking chocolate. Notes This recipe is gluten­free. Can be made in a food processor. To make a full­sized cake double the cooking time.
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Mushroom Onion Miso Soup Ingredients 2 Tbsp. Water 3 C. White onion, Thin Half- Slices 3 Cloves Garlic, Sliced 1 1/2 C. Button mushrooms, Sliced 1 1/2 C. Baby Bella mushrooms, Sliced 4 C. Water 2 Tbsp. miso Paste 1- 12 oz. Pkg. Raw kelp noodles, rinsed 1 Sheet Nori seaweed, Torn into smaller pieces Optional: 1 tsp. Hot Pepper Sesame oil 1 1/2 tsp. Bragg’s Liquid Aminos [[MORE]] Directions Place the onions into a large pot over medium heat, along with the 2 tbsp. of water and cover with lid. Stir the onions every 2-3 minutes and add the garlic in once they start to turn clear. After roughly 7-8 minutes, add the mushrooms to the pan and cover with lid, stirring occasionally until they reduce in size and become soft. Carefully pour the water into the pot, stir the miso paste in along with the kelp noodles. Cover with lid and bring to a simmer over low-medium heat for 10 minutes. Once the noodles have relaxed, add the seaweed pieces, hot sesame oil and liquid aminos into the pot. Stir a few times and serve warm, and perhaps with some chili paste or sriracha!
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Crumbed Zucchini Flowers Ingredients 6 female zucchini flowers, stems in tact. 100g goats curd 200g ricotta cheese 2 tbspns chives, finely chopped 1 cup plain flour 2 eggs 3 slices of sourdough bread, toasted and then blitzed into crumbs in the food processor 1 tbspn cumin seeds, lightly toasted salt and pepper to taste vegetable oil for frying [[MORE]] Method 1. Gently remove stamens from inside the flower. 2. Combine curd, ricotta and chives in a medium­sized mixing bowl and then transfer to a piping bag. 3. Prepare crumbing mixture in three bowls: 4. In the first bowl place the flour with a generous pinch of salt and pepper. 5. In the second bowl add the eggs, gently whisked. 6. In the third bowl add the fresh breadcrumbs, cumin seeds and a pinch of salt and black pepper. 7. Fill each flower about two­thirds full and twist the top to seal. 8. Crumb each flower by first dusting with flour, then dipping in the egg mix and then crumbing. 9. Crumb each flower before you cook. 10. While crumbing heat the oil to almost smoking. 11. I use a deep pan and half fill it with vegetable oil. 12. When the oil is really hot drop a couple of flowers in and count to thirty, gently flip using tongs and then count to thirty again. 13. Remove from the oil to drain on a paper towel while you cook the rest. 14. Serve immediately
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Overnight Pumpkin Pie OatsServes 1 - easily made vegan and gluten-free1/2 cup rolled oats1/2 cup water - or coconut milk, almond milk, or other3-4 TBSP pumpkin puree1/2 tsp. cinnamon1/8th tsp. nutmeg1/8th tsp. gingersmall pinch of clovessmall pinch of saltmaple syrup or brown sugar, to tastechopped pecans, walnuts, or shredded coconut, to tastewhipped coconut cream, to taste (because sometimes I like my breakfast parfait-style)* [[MORE]] *To make whipped coconut cream, refrigerate a can of full-fat coconut milk overnight. In the morning, flip can upside down, open, and poor off the ‘skim’ milk. Scoop out the fat left in the can and whip with a little sugar or spices to taste. I mixed in a little extra pumpkin puree to mine, but this is optional.MethodIn a small jar, or a bowl, combine all ingredients. Top with nuts if desired. I got all fancy and topped mine with coconut whipped cream and a dash of nutmeg, but I’ll leave that one up to you. Put a lid on the jar, or place a small plate over your bowl, and refrigerate overnight. In the morning, viola! Instant breakfast.
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Fish Taco Salad with Avocado Chipotle DressingServes 4-5 [[MORE]] For the fish:1 lb. cod, tilapia, pollock, mahi mahi, or other white fish (I used cod since it was on sale, but others would work just as well)1/2 cup all-purpose flour1 tsp. cumin1/2 tsp. chili powder1/2 tsp. salt1/4 tsp. cracked pepper2 large eggs2 TBSP milk2-3 large handfuls corn chips, finely crushed (about 7oz. by weight)1-2 TBSP fresh chopped cilantro1/4-1/2 tsp. crushed red pepper flakes, to taste1/2 tsp. saltFor the avocado dressing1 ripe avocado3 TBSP sour cream1 TBSP chipotle peppers in adobo, or to taste1 clove garlic1-2 tsp. honey or agave1/4 tsp. chili powder1/4 tsp. salt, or to taste1/2 lime, juiced (about 1 TBSP)2-4 TBSP olive oil, to tasteFor the saladBlack beans (recipe above)Iceberg lettuce, finely sliced/shreddedRed cabbage, finely sliced/shreddedSweet corn, fresh or frozenSalsa, homemade or jarredFresh pineapple, cut smallSliced jalapenosAvocadoSour creamCilantroTortilla chipsLemon/lime wedgesMethodFor the fish1.    Preheat oven to 400f., and thoroughly grease (or spray with non-stick cooking spray) a wire rack. Place the rack on top of a baking sheet, and set aside.2.    In a shallow dish or a zip-top bag, mix together the flour, cumin, chili powder, 1/2 salt, and pepper. In a separate dish or baggie, crush the tortilla chips to very fine bits, and mix in the chopped cilantro, crushed red pepper flakes, and another 1/2 tsp. salt. In a bowl, whisk together the eggs and milk.3.   Cut the fish into fillets (if it isn’t already) and dredge in the flour mixture (I like to use zip-top baggies for this, so I can add the fish and just toss everything around). Shake off any excess flour, and dunk the fish in the egg mixture. Then place the fish in the crushed tortilla mixture, coating thoroughly. Lay each fillet onto the prepared wire-rack, and bake on the center rack for 10-15 minutes, or until the fish flakes. Cook time will vary depending on your fish, and the thickness of your fillets - check it early, and be sure not to over-cook!For the avocado chipotle dressing1.    Combine all the ingredients except the olive oil in the bowl of your food processor, and blend until smooth. While blending, drizzle in the olive oil to thin to desired consistency (I liked mine quite thick, more like a sauce, but that’s just me).For the saladI decided to layer my salad, kind of like a regular taco salad would be - beans on the bottom, then the shredded lettuce and cabbage, topped cilantro, salsa, pineapple, and any other ingredients/add-ons, and finished with the fish and avocado dressing. I served mine with some lemon and lime wedges to squeeze over the whole thing, and extra tortilla chips around the bottom to eat up all those yummy black beans. Feel free to mix up any or all of these ingredients, as you like.
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Lentil and Kale Veggie Salad Recipe [[MORE]] Ingredients 2 cup of lentils – black or brown lentils seems to hold their shape better for salads 2 cups vegetable broth 4 cups water 1 bunch of fresh kale 1 bunch of fresh carrots with tops 1 pack of bamboo roots from refrigerated section in asian markets (not canned bamboo shoots, roots look more like big artichoke hearts or hearts of palm) – chopped into 1/2 inch pieces 1 cucumber – chopped into 1/2 inch pieces 1/2 block of feta cheese – chopped into 1/2 inch pieces (optional) 1/4 cup of minced red onion 2 garlic cloves minced 1/2 lemon juice 1/2 cup of mayonnaise or plain greek yogurt (optional) 1 tbsp extra virgin olive oil 1/2 tsp cumin 1/2 tsp mustard powder 1/2 tsp paprika 1/4 tsp Red chili flakes (optional) 1/4 cup or less of white wine or water Salt Pepper Preparation Rinse and clean lentils. Bring vegetable broth and water to a boil, add lentils, cover with lid but keep tilted so steam can escape, boil lightly for about 20-25 minutes until tender but not mushy. Remove tops from carrots and set aside, wash and clean carrots trimming tops and ends, optional to peel the carrots. Once ready you can boil them in with the lentils or in their own pot for about 5 minutes until a little tender. (note that boiling with the lentils will make them a little darker on the outside as black lentils give out a dark brown color, this is fine) Soak, rinse and dry the kale, chop into 1 to 2 inch strips and set aside. In a large bowl add chopped cucumber, bamboo roots, and onions. Once carrots are done, remove from boiling water and let them cool for a few minutes. You can drop them in an ice bath to cool down faster. Then chop them down to 1/2 inch pieces and mix them in with the other veggies. Once the lentils are done, strain them out over the sink and run cool water over them to help cool down, then set aside to cool. While the lentils are cooling down, heat up a large skillet pan on medium to high heat with the olive oil. Once the oil is hot, toss in the garlic, after about 30 seconds toss in the kale. Season with salt, pepper, and optional red chili flakes, add lemon juice and white wine to help steam and sweat the kale, but only enough that will evaporate, you don’t want a lot of extra liquid. Toss the kale around for about 1 to 2 minutes until lightly wilted but still bright green. Set aside to cool. Once the kale and lentils have cooled down, add them to the veggies, add spices, salt and pepper, then stir around to get a nice even blend. Chop about 1/2 cup of the carrot tops, using them like fresh herbs and toss them into the mix. Now toss in the cubed feta cheese. This is optional if you wish to keep it vegan. Now add the mayonnaise or yogurt. This is optional if you wish to keep it vegan. I’m really fond of Trader Joe’s Real Mayonnaise (yellow label), it’s the only one I’ll use, I love the high vinegar taste of it. Alternatively you could use go dairy free and use more lemon juice or vinegar and olive oil making for a vegan salad. Carefully toss it all together giving everything a good coat. Taste it and adjust seasoning, salt, and pepper to your liking.
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Crisp Bread 1 cup of rolled oats 1 cup of wheat bran1 cup of barley flour1 cup of flaxseeds1 cup of sesame seeds1 cup of pumpkin seeds2 tablespoons of salt2 1/2 cups of water [[MORE]] 1. Pour all the ingredients into a bowl and stir well. Then pour the mixture onto two large baking trays, each covered with a baking sheet. 2. Spread the mixture out evenly and thinly - this is very important in order for the crisp breads to get crispy! (ha ha). You´ll most likely end up with some left over mixture - if so, just toss it out (this is because it´s difficult to convert the norwegian measurements a 100% accurate to cups).3. Using a knife or a pizza cutter, cut/mark up the desired number and size crisp breads in the mixture (pardon my terrible english). 4. Bake one tray at a time at 320 degrees - or both trays at the same time if you have a fan oven - for one hour.5. Voila! Leave the tray(s) to cool for a couple of minutes before you gently “break free” the crisp breads.
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Chicken Tandoori Ingredients 8 skinless, boneless chicken thighs (about 2 1/2 pounds) Juice of 1 lemon Kosher salt 1/2 cup plus 2 tablespoons plain yogurt 1 tablespoon vegetable oil 1/2 small red onion, roughly chopped 3 cloves garlic, smashed 1 2-inch piece ginger, peeled and roughly chopped 4 teaspoons tomato paste 2 teaspoons ground coriander 1 1/2 teaspoons ground cumin 1 3/4 teaspoons hot paprika 2 tablespoons chopped fresh cilantro Cooked rice, for serving (optional) [[MORE]] Directions Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl. Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 1 1/2 teaspoon paprika and 1/2 teaspoon salte in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes. Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165 degrees, 5 to 6 minutes per side. Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and pinch of salt in a bowl. Top the chicken with the yogurt sauce and serve with rice, if desired.
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Grilled Buffalo Chicken Sticks Recipe 2 tablespoons butter or margarine, melted1/4 cup original cayenne pepper sauce or red pepper sauce1 tablespoon honey1/2 teaspoon celery seed1/2 teaspoon salt1 package (1 lb) chicken breast tenders (not breaded)1/2 cup blue cheese dressing [[MORE]] 1. In medium bowl, mix butter, pepper sauce, honey, celery seed and salt. Remove 2 tablespoons sauce mixture; set aside. Add chicken to remaining sauce mixture; stir to coat. Cover and refrigerate at least 30 minutes but no longer than 2 hours. 2. Meanwhile, soak ten 10- to 12-inch wooden skewers in water 30 minutes. 3. Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat. Remove chicken from marinade; discard marinade. Thread each chicken tender on a skewer. 4. Cover and grill chicken over medium heat 8 to 10 minutes, turning once and brushing frequently with reserved sauce mixture, until no longer pink in center. Discard any remaining sauce mixture. Serve chicken with blue cheese dressing.High Altitude (3500-6500 ft): Grill over medium-low heat. Nutrition Information:1 Serving: Calories 140 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 35mg; Sodium 270mg; Total Carbohydrate 4g (Dietary Fiber 0g, Sugars 3g); Protein 11g Percent Daily Value*: Vitamin A 30%; Vitamin C 0%; Calcium 2%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 1 1/2 Very Lean Meat; 2 Fat Carbohydrate Choices: 0 *Percent Daily Values are based on a 2,000 calorie diet.