Foodie Friday: My Most Favorite Muffin

The recipe I am about to share is the muffin of all muffins for me. It is the muffin of all muffins because it is healthy, versatile in the flavor, and personal.  You can make one muffin at a time.  Yes.  In a cup or mug or ramekin.  So you can eat it all by yourself when you suddenly realize that you would really like a muffin for breakfast or for a hearty afternoon snack.    I say "hearty" because it is crammed full of  metabolism -loving, nutrient-dense ingredients.  It contains about enough yuminess and goodies to make a small meal (which is what I often eat it for....breakfast).  

The original recipe was taken from Trim Healthy Mama's website under their free recipes.   I don't necessarily subscribe to how they do things, but this recipe is wonderful!! This recipe is for 1 serving only.  I often double it to make one for Hubby and I on Saturdays or Sundays but I have actually increased it by a factor of 10 to make 20 regular-sized muffins (since muffin tins are smaller than the ramekins or dessert cups used in the microwave version).  

In the recipe, I added some ideas or add-ins.  Personally my favorites so far are the extra spices, shredded coconut, apple and carrots.  Pumpkin though is perfect for fall and cranberry N ginger or orange will be brilliant for winter!  Also, the original recipe calls for Stevia which is nice for some and completely exchangeable for folks who aren't into that.  I normally use a little squirt of honey or maple syrup instead of Stevia.  Whatever you do and whatever variation you try, hopefully you will be as delighted as I have been! Let me know how it works!

Cinnamon Flax Seed Muffin in a Mug

Ingredients:

3 Tbs. Golden Flax meal (or 2 Tbs. Golden Flax meal + 1 Tbs Almond Flour)

1 Tbs. Cinnamon

1 Egg

½ tsp Baking Powder

1 Tbs Water

3-5 mini spoons of Stevia powder or coconut sugar (I have used a splash of maple syrup or honey)

Splash of Vanilla

Additional, optional add-ins

-Shredded (unsweetened coconut)

- 1 Tbsp Hemp seeds

- Shredded carrots

- diced apple or dried fruit

- Blueberries

-1 Tablespoon Pumpkin puree

- nutmeg, ginger and all-spice

Optional Frosting Ingredients

1 flat Tbs. ½ less fat cream cheese

2 heaping Tbs. plain Greek yogurt

½- ¾ tsp vanilla or a few squeezes of fresh lemon juice or concentrate depending on whether you want vanilla or lemon flavored frosting

Instructions:

Muffin

1.     Crack egg into a coffee mug or a ramekin and whisk it well with a fork

2.    Add all other ingredients, whisking vigorous with your fork (it does not matter if the coconut oil is hardened, just stir it all in very well.

3.    Microwave for 1 minute (then check and cook for another minute as needed) OR bake at 350F in a ramekin for 10 – 15 minutes or until done.  You can also use a regular muffin tray and fill two holes to make two medium muffins out of this mix.  Pour water into the rest of the holes and this helps the muffin!

4.    Dig in and enjoy (unless you are making the frosting in which case you…)

Frosting

1.     Put cream cheese and yogurt into a small bowl.

2.    Add rest of ingredients (if using a stevia blend be sure to grind it first in coffee grinder so your icing will be smooth, not gritty).

3.    Stir all ingredients very well with your fork, taste to for desired sweetness an add more stevia if needed.

4.    Top muffin generous with all the frosting.

Thanksgiving Fare: Pumpkin Pie (Allergen-free Style!)

 

 

About a month ago I set to work preparing to reveal a Thanksgiving recipe on my blog.  I wanted to create something easy but original.  Something classic yet unique. Actually, I got started on this project because I wanted to use my new favorite ingredient, flavorless gelatin.  I was mesmerized by the egg-replacing affects it could have on a recipe and decided that I needed to try its mettle in the pumpkin pie...an allergen free pumpkin pie!  No egg, no dairy, no nuts, no soy (and obviously no shellfish...but you probably already assumed that right?)!  This endeavor enabled me to marry classic with unique and easy with original.   The gelatin not only replaces the egg while still offering the  wonderful custard texture, it also means the pie requires no cooking!  Only refrigeration! (ok so you will have to bake the crust but you can do that separately. 

About the crust.  Two less-than-satisfying pie crust experiments lead me to abandon my attempts at creating my own and to grab a promising one off a website so I could focus my efforts on the pie filling.  I must say, that I am very happy with the results!  I think the amounts of sweeteners and seasonings can be fiddled with to meet with the Cook's own preference but if you stick with this recipe you will be off to a great start!  In a video that one of my best friends (who also happens to be an RD!) recorded of me preparing this recipe, I explain in more detail the rationale and nuances behind the allergen-free ingredients.  Unfortunately the video isn't fully edited yet (having problems with the edited software!) but once it is I will try to post it!

 

Whether you have allergies or not...whether you are traveling or staying home...whether you prefer  the light meat over the dark ...

Have a happy and healthy Thanksgiving everyone! 

 

Recipe Created by Cathryn U, RD

Prep time: < 15 min

Cooling Time: 30 to 45 min (may take longer for a deep dish pie)

Yield: two, 9-inch shallow pie pans OR one 12-inch deep dish pie pan

Ingredients:

1 (16oz) can, Plain Pumpkin (or 2 cups of homemade pumpkin puree)

1 cup Coconut Milk (note, shake can before using)

½ cup, 100% Pure Maple Syrup

1 -2 teaspoons (a “splash”) Vanilla

1 teaspoon Ground Cinnamon

½ teaspoon Ground Cloves

½ teaspoon Ground Nutmeg

Pinch of Sea Salt

1 Tablespoon Unflavored Gelatin (I normally use Knox brand. This is in almost every major grocery store. If using this brand note that 1 packet = 1 Tablespoon

Other Optional Spices: Ginger and/or Allspice.  I would recommend ½ teaspoon each

 

Coconut Whipped Cream (optional):

1 can Coconut Cream, refrigerated overnight

Vanilla, to taste

¼ Cup Granulated sugar OR Maple syrup to taste

 

Pie Filling Procedure

1.       Combine pumpkin puree, maple syrup, coconut milk, spices and salt in a 1 ½ quart saucepan. 

2.       Heat over medium to medium-low heat for 5 minutes until entire mixture is hot (simmering or boiling is NOT necessary).  Stir occasionally. 

3.       Slowly sprinkle in gelatin while stirring continuously so as to avoid the formation of gelatinous lumps.   Continue to heat for another 2 -3 minutes then remove from heat and pour into your favorite allergen-free pie crust/s.  Don’t have one? I used this Flaxseed crust with great success!

4.       Smooth the surface an each pie and place in refrigerator for 30 – 45 minutes for a 9 inch pie.  (Note that this may take longer if you do one deep dish pie).

5.       Serve with whipped cream / ice cream variety of your choice and enjoy! See Coconut cream recipe below for a delightful dairy-free option!

Coconut Cream Procedure:

1.       Place metal bowl and beaters in freezer for 10 minutes.  Using only the solidified cream from the can (there may be a small amount of liquid still in the can) remove desired amount (either the entire can or only a portion of it.  Just note the recommended amount of sugar is for an entire can) and place in chilled bowl. 

2.       Beat on medium to high power for 1 minute.  Add in sugar and vanilla and continue to beat on medium until incorporated (~ 30 seconds).  Taste test and add sugar or vanilla to preference. 

3.       With a large spoon, dollop a small amount of cream on your pumpkin pie (or dessert of choice!). 

4.       Refrain from eating the entire bowl! 

 



Food Fact Friday: Fudge Gone Frosting

Even if you don’t like chocolate, you cannot tell me that the above picture does not ignite at least a teensy-weensy spark of a “yum-factor” or a mouth-watering effect.

I found this precariously balanced stack of chocolate squares (doesn’t it look like they are just ready to tumble into your open mouth?) and paused my preliminary search for a new recipe to make and take to a Friday night get together.   Don’t’ even know what I was searching for or how I came across it.   I am not even vegan.  But I stopped searching when I saw it and read the short ingredient list.  Bingo. 

I had all the ingredients except the coconut cream.   I typically have a can of coconut milk on hand in my cupboard but I’d never used coconut cream before.  So I headed on down to Spouts and  grabbed the can of the stuff. 

While re-reading the recipe at home, I realized that coconut cream is supposed to be more solid.  Hmm, mine was in a liquid form in a can.  At least, that’s’ what it sounded like when I shook it.  This could be problematic as it was likely the solid properties of the coconut cream that gave the fudge its “fudge” and not the normal chemical reaction resulting from the cooking process.  Oh well, thought I.  I would try it anyway.   

 My suspicions that the fudge would not “fudge-a-fy” and harden due to the lack of solidarity in my coconut cream proved prophetic; however, I couldn’t have guessed what a delightful, mousse-like, decadent, easy –to-spread chocolate fudge frosting it would make.  Never mind that I no longer had a chocolate goodie to bring to the Friday night get together.  I kept this all to myself and bought a watermelon to share instead!  I learned an important lesson...

...when life hands you unhardened fudged, use it as frosting.

If you like chocolate frosting you have GOT to try this!!  Making this recipe was almost as easy as pouring a bowl of breakfast cereal and calling it dinner (don't tell me I am the only one that does this?). 

To make FUDGE follow the recipe below exactly.  To make FROSTING, use liquid coconut cream.  Also note that I used canned coconut milk in place of the non-dairy milk originally called for.   

 

Vegan Fudge

INGREDIENTS:

• 2 c non-dairy chocolate chips (I used Trader Joes’ HUGE dark chocolate bar to make this extremely rich)
• 1/2 c. coconut cream (this comes in a can and is solid unlike coconut milk)
• 1/2 c. non-dairy milk
• Dash salt
• 1 c. chopped nuts, optional (or more!)
• 1 tsp vanilla extract 

DIRECTIONS:

1. In heavy saucepan, over low heat, melt chips with coconut cream, non-dairy milk, and salt.  Remove from heat.
2. Stir in nuts if desired and vanilla.  Spread evenly into wax paper lined small square pan.  Place more chopped nuts on top if desired.
3. Chill 2 hours or until firm.
4. Turn fudge onto cutting board, peel off paper and cut into squares.  Store covered in fridge.

  Recipe compliments of Fork and Beans blog. 

Food Fact Fridays: Breakfast Bars

 The original recipe from which these breakfast bars came was from Food Network’s Ellie Kreger RD’s cook book "So Easy" (see citation at the end of this post). Its’ original title was “walnut and dried cherry bars”….as you can see I changed them quite a bit! This is because I typically operate under the modus operandi “use what ya have." This guiding principle necessitates me to make numerous alterations/additions to recipes, making every occasion of using the recipe exciting as the outcome different every time! Since these bars freeze well, I have made a habit of making large batches, wrapping each bar individually in foil and then freezing them for use later in the school/work week.


Below is the original recipe with my own additions and alterations following. Enjoy some summer cooking!

Ingredients:
1 cup quick-cooking rolled oats (or just plain rolled oats is fine)
¾ cup whole-wheat pastry flour
¼ cup toasted wheat germ
1 tsp group cinnamon
¼ tsp Salt
½ cup Honey
1/3 cup Unsweetened applesauce
¼ cup Canola oil
1 Lg. egg, beaten to blend
1 Lg. egg white
¾ cup chopped dried tart cherries
½ cup finely chopped walnuts
¼ cup “fruit only” apricot fruit preserves
Cooking Spray


Instructions:

1—Preheat the oven to 350F.
2—In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt
3—In another bowl whisk together the honey, applesauce, oil, egg and egg white until well combined. Stir in the oat mixture until well combined. Stir in the cherries and walnuts.
4—Coat an 8-inch square baking pan with cooking spray. Spread the mixture in the prepared pan and bake until a toothpick inserted in the center becomes out clean, 30 – 35 minutes.
5—When the bars are nearly done, put the preserves in a small saucepan (or microwave) and bring to a boil. As soon as the bars come out of the oven, brush with the preserves. Cool completely and cut in to 12 bars, about 4X1 ½ inches each.
Makes 12 servings
Calories per bar: 230


Changes I made:
~ Made my own applesauce by microwaving 1 granny smith apple.... used about 1/2 of it
~Used fresh sweet cherries instead of dried tart cherries
~ Used Flax Seed Meal instead of wheat germ (note that this will brown the product more. When given a range of cooking time check your baked good after the shortest amount of time… in this recipe it is 30 minutes.
~ Added Whole Flax Seeds
~Used homemade strawberry jam on the top instead of the suggested the apricot preserve.


Citation

Krieger, Ellie. So Easy. Hobbocken, New Jersey: Wiley & Sons Inc, 2009.

52 Living: Stuffed Pepper Lunch

(Almost) after

Favorite Food Friday

Today's featured food favorite is actually a product I was first introduced to after I began work at the university farm store. These Multigran Chips from Food Should Taste Good are amazing!!The entire brand is actually wonderful; however, these chips take the cake for me! Each chip is sturdy and thick with great texture and unique visual appeal (gotta love the octagonal shape and the flax seeds!).

Not only is this chip packed with monounsaturated fat (4 g) and light on the saturated fat (1g), each serving offers 3 grams of fiber--details I know that you non-nutrition people probably were dying to know!

They make a delightful foundation for nachos and nicely accompany chili or soup. They even work well as a cracker replacement when you want something crunchy to go along side your afternoon snack of apples and cheese but are all out of crackers!

Many of the major grocery stores and food marts have them (bless me... even Starbucks carries some of their products!). Go HERE to find out a location near you that carries theses ymmies. Enjoy!

~Please note that this is not a paid advertisement sponsored by Food Should Taste Good !~

Snack Bars: Granola and Branola

Below is a recipe I found ( after blog hopping a bit) from the Blog $50 a week.  It is simple, very easy, and offers room for variation. Personally, It think I would add a pinch of cinnamon and even nuts ( although this granola bar is a great option for those allergic to nuts since the original recipe is nut free). I was personally inspired thinking that a similar tasty affect could be achieved quite easily with other grains and dried fruit. So whilst my first batch of "following the recipe" bars baked I set to work mixing up my own variation . Instead of oatmeal I used a one to one ratio of brain buds and Wheaties, hence the name "Branola Bars." I am a "full bran" sort of babe, meaning me, myself and my taste buds can handle the taste and texture of bran. Those of you who are "bran sensitive" might want to approach this recipe with caution (just thought I would mention it!).



I baked these bars little longer than the 20 minutes suggested in the original recipe which proved to "crunchify" them a bit (almost too much). I think they would be perfect with a slightly stiffened, not too gooey peanut butter topping to add some protein and salt. I haven't come up with the perfectly textured peanut butter spread, but when I do I will post it. Until then you could always follow my example and simply slather on some peanut butter straight from the jar onto your bit of Branola. Accompanied by a glass of milk, this makes a yummy, well- balanced breakfast.


* Please note that while I have posted the Branola recipe here, it is still needs to be tweaked a little bit. So please refrain from making untoothsome comments on my blog if you make it and dislike it... I have given you full warning!

Granola Bars

makes 24 squares


4 cups rolled oats
1 cup whole wheat flour
1/2 cup flaxseed meal
1 tsp baking soda
1 cup honey
1/2 cup vegetable oil
1 tsp (and a bit more, because who doesn’t love vanilla?) vanilla extract
1 cup raisins

Mix the dry ingredients together in a large bowl. Add in the honey, oil, and vanilla and stir until well-mixed. Stir in the raisins. Spoon it into a lightly oiled 9″ x 13″ baking pan. Even the mixture out, and press down firmly. (I covered it with a sheet of wax paper and rolled a glass jar over it to get it nicely packed in there.) Bake at 325 F for 20 minutes. Slice as desired, then let cool completely before removing from the pan, as they firm up a bit as they cool.


Cathryn's "Branola" Bars

1 C Bran Buds
1C Wheaties
3/4 C Whole Wheat Flour
1/3 C Flaxseed Meal
1/4 Tsp Baking Soda
1/3 oil (I mixed Canola and Olive so I got both "good" fats. Hey, I am a nutrition major!)
1/3 Honey
Splash of Vanilla
1/2 to 1 C Dried fruit. Any assortment you like will work. Dried cranberries work quite well when mixed with raisins. It kept if from tasting to... dark. Dates, blueberries and currents... all of those would work.
Cinnamon is a definite option here (although I haven’t tried it yet and thus have no measurement to give you.)
Other additions... I also added some slivered almonds and unsweetened coconut.  Let that imagination run wild!



Procedure

Mix the dry ingredients together in a large bowl. Add in the honey, oil, and vanilla and stir until well-mixed. Stir in the raisins/dried fruit. Spread mixture into a sprayed, 8x8 inch baking pan. Even the mixture out, and press down firmly (the bottom of a measuring cup works well).


Bake at 325 F for 20 minutes (If you want it really crunchy, turn the oven off and leave the Branola in the oven for 3 more minutes .)


Slice as desired, then let cool completely before removing from the pan, as they firm up a bit as they cool.



Branola Bars Copyright of Cathryn

Juice Em Up!

Last week I worked hard for two hours doing yard work for some friends who have a rather spacious, hilly yard with horse poperty. These friends also happen to have an abundance of oranges that will simply rot if left any longer. When finished with my work I filled 1/3 of a 5 gallon bucket with oranges. So under the spreading orange tree I crawled, hazarding orange thorns and dead twigs left on their branches with the soul propose of impaling my arms and face! I filled 1/3 of a 5 gallon bucket with these very squishy, golden globes! At home I washed, cut and sqeeeeezzzzzed. It was the easiest juice I have ever made! It was pretty too; the blood oranges casting a light, pink lemonade hue.

Just strain and pour...

..and sip! Delish!

These are a few of my favorite things....!

They say you are the kiss of death

but I mind you not oh Garlic Breath!

If there is such a thing as candied beef, this was it!

Don't let the size fool you. Though petite, this salad was a palate pleaser!

The Best Meal of My Life

Ok, perhaps the title of this post is a bit on an exaggeration. Maybe I should say that it was ONE of the best meals of my life. At any rate, the lunch I had on Wednesday afternoon was pretty darn good! Of course, nothing but the best was expected since it was a scholarship luncheon hosted by the culinary arts program of my school! I was blessed to be one of the "partakers" of the meal rather than one of the servers so I was able to make astute observations from a quest's perspective.



The menu really was superb! All of the flavors were expertly balanced and the portions, though at first glance frightfully small, perfect. My excitement hit the ceiling (Do forgive me for bragging here) when I recognized two out of the three menu items were mine from my menu/kitchen layout and design class!



One of the charming things about this lunch was that it was prepared and served entirely by student volunteers (except for Chef Byrd's Basic cooking class whose class day it was). May I say that they did terrific! So without further ado let me present the menu:

Mission fig and California

Goat Cheese Salad

Cabernet Braised Beef Short Ribs

with Glazed Root Vegetables,

Caramelized Onions, Brussels Sprouts

and Roasted Shallot Demi Glace

Pumpkin Creme Brulee

and Ginger Shortbread

Food Network at home

This is a little film clip showing what I did last weekend...cooking classes! A couple guys in my college and career group were interested in acquiring new culinary skills so we got together and I taught them how to make a few, easily main dishes. The theme ingredient? Ground beef. As you will glimpse, we made stuffed bell peppers, meat loaf, and tacos! Bon Appetite!

Nutty Apple Salad

I don't know about you but when it gets hot, a creamy, succulent salad hits the spot. This last week the temperature spiked well over the hundreds where I live. I hope everyone else is staying cool. Enjoy this recipe!

3 sweet apples, unpeeled
3/4 cup diced celery
1 1/2 cups seedless grapes, halved
3/4 cup peanuts (salted or unsalted)
3/8 cup mayonnaise
3/8 cup sour cream


Core and dice apples. Do not peel. Combine apples, celery, grapes and peanuts. Toss with mayonnaise and sour cream.

Yield: 6 servings

Awwww...cupcakes with baby faces and teddy bears! (Just for the record my sister decorated these and the thing in the baby's mouth is a pacifier!)

Yes, I am still very much alive, even after the first week back to college! Not only was my week a bustle of activity, my weekend was as well. Last Saturday I made a cake for a baby shower. Let me just say that bakeries have it much easier because they have everything there on hand (unless someone hasn't done proper inventory but that is a different story altogether). None of this "Oh gee we ran out of eggs" or "do you think the neighbors will let me fit the cake in their fridge? It won't fit in ours?!"

My poor cake had some structural errors which required a major patch up. Let's just say that a party bag full of frosting fills up long cracks across the top. No really, it works!

Take a look at the pics (you will see the crack)

Stay Tooned!

That is right! Hopefully in the next day or two, I should have some pictures of my latest cooking adventure... down-under. Ok not quite. But I am going to be cooking with an Australian chef who happens to be a friend of mine as well as a relative of one of my other friends. We are going to make jam and... well I haven't sorted out the rest of the menu but we are bound to have a grand time even if all we end up doing is burning water!

And another one!

Other than going to school and getting my teeth cleaned (I will spare you any pictures), I trundled to the downtown weekly farmer's market. Now it may be small (10 vendors or less) and the crowd sparce, but to me, it was it was a happy world. The deep fuschia of beets, the suculant peaches pierced with toothpicks for buyers to try, the bags hanging from the tents...! I spent a whop'n $10.50 and bought... well, go ahead take a look.

To all of you folks with gardens or to those with sensibilities like my Dad who wonder why a person would take pictures of produce, I may seem pathetic. Perhaps I am, but I am enjoying it to the fullest. Now if you don't mind, I am off to eat my salad...