Chunky Bran Muffins

When was the last time you had a bran muffin? Was it good? Most bran muffins I’ve had are either dense and gritty or dense and too sweet. The common denominator? Dense.

These muffins are soft and light. And healthy. Made with whole wheat flour, wheat bran and flax seeds, the muffins stay light and moist thanks to unsweetened applesauce and a mashed banana. A little honey and the addition of raisins (plus the banana) adds sweetness, but not so much that you feel like you’ve crossed the line into full-on dessert. They’re perfect for breakfast or a nice, light snack to tide you over until your next meal.

Chunky Bran Muffin

Based on Konosur. Makes about 11 muffins

3/4 cup whole wheat flour

1/2 cup unprocessed wheat bran

1/4 cup brown sugar

1/2 tsp baking soda

1/2 tsp baking powder

1/2 tsp salt

1 tbsp grounded flax seed

1 egg

1 large banana, mashed

1/4 cup no sugar added, natural applesauce

1/2 cup milk (almond milk)

1/3 cup honey

1 tsp grated orange zest

1/2 tsp vanilla extract

1/2 cup raisins

Preheat the oven to 400°F. Line a muffin tin with 11 paper liners.

Whisk the egg in a medium bowl. Mix in the milk, applesauce, orange zest and vanilla extract.

In a separate bowl, mix the dry ingredients together in a large bowl. Make a well in the center and pour in the egg mixture. Mix until just combined. Add the mashed banana, honey and raisins. Stir a few times, just to combine.

Spoon into lined muffin tray until 3/4 full. Bake at 400°F for 15 – 20 minutes until a thin knife inserted in the middle of a muffin comes out clean. Cool on wire racks.

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Homemade Larabars

I’m always looking for healthy snacks. I had given up on energy bars because, nutritionally, most of them are no better than candy bars when it comes to added fat and added sugar.

Then I discovered Larabars. Larabars are made from whole food – mostly dried fruits and nuts. Most bars contain three items, dates being the main ingredient, and none of the bars contain more than nine items. My favorite, cherry pie, is made of dates, almonds and dried cherries. That’s it! And while I love to have one of these bars in my purse and work drawer at all times, they can get a little pricey at $1.25-$1.99 a bar.

So when I came across a few recipes for homemade bars, I had to give it a shot. I’m glad I did. These cherry pie bars came together in a snap. The most laborious task was pitting the dates and even that wasn’t too difficult. A few weeks ago, I made almond milk. There’s quite a bit of almond ‘pulp’ left after straining the mixture. I couldn’t bear to throw it away so I kept it hoping to find some use for it. It worked really well in these bars.

Experiment with the dried fruits and nuts for different flavor combinations. I think dates, apricots and almonds would be delicious. Or dates, walnuts and dried apples. I can’t wait to get to work on the next batch.

Vegan. Gluten free. Soy free. Delicious.

Homemade Larabars/Energy bars (Based on Larabar)

1 cup dried, pitted Medjool dates

1 cup raw almonds, toasted

1 cup dried cherries

To toast the almonds, place them on a baking sheet and bake at 400°F for ten minutes. Remove from the oven and transfer the almonds to a plate to cool.

Place the dates and cherries in a food processor and pulse until a gooey paste forms (Start slowly. The dates are really sticky and may get caught in the blades of the processor. If this happens, stop pulsing, scrape down the sides and continue to pulse ). Transfer the dried fruit into a large bowl.

Put the almonds in the processor and pulse until small bits remain. Transfer the almonds to the bowl with the dried fruit. Knead the dried fruit and almonds together until thoroughly combined. Press the mixture into an 8-inch or 9-inch square pan, lined with parchment paper or aluminum foil, to about 1/2-inch thickness and refrigerate the mixture for at least 30 minutes. Invert the contents onto a cutting board and slice to desired size.

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Creamy Avocado Potato Salad

Guacamole and potatoes? Yes, please.

This is one of those “why didn’t I think of that?” recipes. I like guacamole. I love potatoes. Why didn’t I ever think to put them together?

Besides being delicious on its own, the avocado in this salad is a great, healthy alternative to mayonnaise. Avocados area an excellent source of monounsaturated fat, which may improve blood cholesterol levels and lower the risk of heart disease.

With temperatures inching higher, and spring and summer on the way, I anticipate many servings of this creamy, delicious, slightly-unexpected side dish.

Creamy Avocado Potato Salad

Adapted from Vegan Brunch

2 lbs fingerling or baby Yukon Gold potatoes, cut into 3/4 inch chunks

1 tablespoon cilantro

1 clove of garlic, peeled

2 ripe avocados

2 tablespoons lime juice, from a lime or two

1/2 tsp salt

1/4 teaspoon ground cayenne pepper (optional)

1 plum tomato, chopped

1/2 small red onion, diced small

1/2 English cucumber (or regular cucumber), diced very small

Put the potatoes in a pot and cover with cold water. Cover the pot and bring the water to a boil. Lower the heat to a rolling boil and cook for 15 to 20 minutes, until the potatoes are easily pierced with a fork. Drain and set aside to cool. I put them in the refrigerator while I prepared the dressing.

To prepare the dressing, place the garlic clove and cilantro in the food processor and process for about 10 seconds, until the cilantro and garlic are chopped. Next, split the avocados in half, remove the seeds and scoop the flesh into the food processor. Add the garlic, lime juice and salt and puree until smooth, scraping down the sides with a spatula as needed. Once smooth and creamy, add the tomato and onion. Pulse three or four times, until they are incorporated but not completely blended.

Put the potatoes and cucumbers in a large mixing bowl. Add the avocado mixture and mix well, being sure not to mash the potatoes. Taste and add more salt and lime juice to taste. Sprinkle a little extra cayenne pepper on top, if you like.

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How to Make Almond Milk

Why would you make almond milk when there are numerous brands readily available?

Because it’s fun. And delicious. And easy. And fun.

What can you do with it? Anything you’d do with ‘regular’ milk – cereal, smoothies, put it in your coffee, put it in your tea, or drink it straight up!

Homemade Almond Milk

1 cup raw almonds

4 cups of cold water

Vanilla extract (optional)

Salt (optional)

Directions

Soak the almonds in the cold water overnight in the refrigerator.

Place the drained almonds and 2 cups of fresh water in a blender (you can use up to 4 cups of water. I like the milk a little thicker and creamier, so I started with 2 cups and that worked for me), a splash of vanilla extract and a pinch of salt (if using) and blend on high until the mixture becomes creamy. This should take 2-3 minutes.

Prepare a bowl or container and place a mesh bag or fine mesh strainer inside the container and pour the mixture in to strain. I strained mine twice to make sure it was really smooth.

Transfer to a pitcher or glass jar and BAM! you just made almond milk.

This almond milk tastes really clean and light – much more ‘natural and clean’ tasting than anything you can buy in the store. I left it unsweetened, but if you’re so inclined, add a tablespoon of natural sweetener (agave or brown rice syrup), or better yet, blend a dried date or two with the soaked almonds.

This recipe makes about 2 cups and should keep for about a week.

Ginger carrot soup

Ginger. Carrots. Sweet potatoes.  Bring on the beta-carotene, vitamin C, potassium and vitamin E!

Ginger carrot soup

1 pound of carrots, peeled and cubed (about 1 inch)

1 large sweet potato, peeled and cubed (about 1 inch)

1 small white onion, thinly sliced

3 cloves of garlic, skin removed

salt and pepper

3 tablespoons of extra-virgin olive oil (or coconut oil)

3-4 cups of chicken or vegetable broth

1 tablespoon finely grated ginger

1 pinch of cinnamon

Lemon

Instructions

Preheat oven to 400 degrees. Toss the carrots, sweet potato, onion and garlic cloves with salt and pepper and the oil. Place on a large baking sheet and roast until tender, about 25-30 minutes.

Heat 4 cups of broth on the stove in a small saucepan and bring to a low simmer.

When the vegetables are done, let cool for a bit and transfer to a blender. Add 3 cups of the warm broth to the blender, the grated ginger and a pinch of cinnamon and puree until smooth (make sure the lid is secure!). You may need to add more broth. If so, add 1/4 cup at a time to reach desired consistency.

Transfer the soup to a saucepan and heat on low until ready to serve. Serve with a squeeze of lemon. Garnish with cilantro. (I added a dollop of Greek yogurt, but it’s not necessary).

Kale Slaw with Red Cabbage and Carrots

Tangy. Crunchy. Sweet. Crispy. Delicious.

I was inspired by Whole Living’s Kale Slaw with Red Cabbage and Carrots (I used cilantro instead of parsley. Cashews instead of pumpkin seeds. And I omitted the hemp seeds). It’s a big bowl of health!

Guinness Gingerbread Cake

Warm. Spicy. Soft. Comforting.

If you’re looking for a last-minute (or another) dessert for Christmas, I suggest you try this Guinness Gingerbread.

Brussels sprouts chips

Move over kale chips: I’ve found a new obsession.

Preheat the oven to 425 degrees.

Peel the leaves off a pound of Brussels sprouts and toss the leaves in a bowl with 1/2 teaspoon of olive oil and a dash/sprinkle of salt.

Place on a pan in the oven and roast for 8 minutes. Check the leaves every 2-3 minutes until crisp.

Veggie Burgers with Tahini Mayonnaise

I think one of the biggest problems with getting people to enjoy veggie burgers is the word ‘burgers.’ Burger conjures up a specific imagine – meat. A veggie burger can be many thing, but meat it is not. Instead of eating a veggie burger as a substitute for meat, it should be enjoyed for what it is – a protein bomb full of deliciousness!

I’ve been making this veggie burger/patty for a few years now. I first saw it prepared in 2007 (!) on an episode of Everyday Food on PBS. There were other burgers featured on that episode, and I remember wanting to try those, too, but so far, I’ve only made these. I’ve adapted the recipe to suit my tastes and I’m pretty happy with the results. These come together quickly and very hearty and healthy.

I used to make these patties with whole wheat couscous, but now I always make them with quinoa.  Quinoa contains a balanced set of essential amino acids and is a complete protein source. Kidney beans are high in fiber and protein. And I’ve learned that the protein content of beans consists of an incomplete amino acid profile and are best served with a food containing complementary amino acids. Like quinoa! So really, there’s no reason for you not to make these burgers/patties.

Veggie Burgers with Tahini Mayonnaise

Adapted from Everyday Food

Ingredients

1/2 cup cooked quinoa
Coarse salt and ground pepper
1 can (14 1/2 ounces) kidney beans, rinsed and drained
1/4 cup plain breadcrumbs (or panko)
4 scallions, thinly sliced
1 large egg
1 large carrot, coarsely grated
1/4 teaspoon cayenne pepper
2 tablespoons tahini (sesame-seed paste)
3 tablespoons vegetable oil

Tahini mayonnaise (recipe below)

Directions

Place beans in a medium bowl; mash until a coarse paste forms. Add breadcrumbs, scallions, egg, carrot, cayenne, tahini and quinoa. Season with salt and pepper, and mix to combine. Form mixture into 4 patties, each about 1 inch thick.
In a large skillet, heat oil over medium-low. Cook patties until browned and firm, 5 to 8 minutes per side. Serve on whole wheat English muffins with tahini mayonnaise and lettuce.

Tahini mayonnaise

The tahini mayonnaise really takes these patties from good to great. Tahini (sesame seed paste) can be found in most supermarkets in the ‘Internation’ section, but if you’re close to a Middle Eastern food store, I advise going there. You’ll find the prices are so much less expensive!

In a small bowl, whisk together 1/2 cup light mayonnaise, the juice from 1/2 a  lemon and 1 tablespoon of tahini; season with coarse salt and ground pepper to taste.