Applesauce Pumpkin Muffins
preheat oven to 375 F/190 C
- 1 cup oatmeal ( not instant)
- 1/2 cup unsweetened applesauce
- 1/2 cup canned pumpkin
- 2 tbsp canola oil
- 2 large egg whites + 1 yolk, lightly beaten
- 1 tbsp double acting baking powder
- 1/2 tsp baking soda
- 1 tsp cinnamon
- 1/4 tsp ground nutmeg
- 1 tsp pumpkin pie spice
- 1/2 cup milk or milk alternative or apple juice
- 1/2 cup quinoa flour or flour of choice
- 1/4 cup whole wheat flour
- 1/2 cup dried raisins or cranberries (optional)
1. Preheat over to 375 F/190 C. Line muffin pan with paper or silicon liners or coat with cooking spray.
2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended.
3. Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry. Add dried fruit if using. Mix until ingredients are just moistened. Fill muffin cups 2/3 full. Bake 15-20 min or until lightly browned on top.
Makes 12 Muffins
*Alternative* If you do not have pumpkin you can use yams. Microwave yams and let cool. Remove skin and mash the flesh. Measure out the same quantity as pumpkin. Voila!
Brown Rice with a Twist
This isn’t really a recipe, mainly a twist on something we are all probably eating quite a bit of.
When I cook my brown rice (I have a rice cooker), I throw two bags of orange spice tea in with it (I cut off the tag and just put the bag in) and cook it that way. It flavors the rice with a orangey flavor that goes great with lots of different things. If you mix your brown rice with plain yogurt it is sort of like rice pudding (add a bit of Splenda and cinnamon) and it pairs really great with Tilapia or chicken.
*Thank you Rebecca for this fun twist on our Brown Rice staple!
- Balsamic vinegar
- fresh garlic (mashed or chopped)
This is a very simple reduction……
Pour vinegar into saucepan and add garlic.
Simmer on low until reduced and thickened.
This will keep in the fridge quite nicely and can be used on everything from salads to grilled veggies to chicken or fish. Goes great with the Tilapia with tomatoes and capers.
Pork Fried Rice
The recipe as is serves one, and you can double it easily, but more than that tend to not fit in the pan well!
- 2 tablespoons vegetable oil (or coconut oil)
- 2 garlic cloves, minced
- 1 tablespoon finely grated peeled fresh ginger
- 1 small onion, halved lengthwise and thinly sliced crosswise
- 1 carrot, cut into 1/8-inch-thick matchsticks
- 3/4 cup sautéed kale (or spinach)
- 1 1/2 cups chilled cooked rice
- 3 to 5 ounces roast pork tenderloin (from a 3- to 4-inch piece; opposite page), cut crosswise into 1/3-inch-thick slices and slices cut into 1/3-inch-wide strips
- 1 tablespoon fresh lime juice
- 1 tablespoon low sodium soy sauce
- 1 teaspoon sweetener (stevia, honey, splenda)
- 1 teaspoon minced fresh chile such as jalapeño, serrano, or Thai (including seeds)
- 2 scallions, thinly sliced
- 2 tablespoons chopped fresh cilantro
- 1 large egg, lightly beaten (optional)
Heat oil in a wok or a deep 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking.
Add garlic and ginger and stir-fry until golden, about 1 minute. Add onion and stir-fry until lightly browned, about 2 minutes. Add carrot and kale and stir-fry 2 minutes.
Add rice and pork and stir-fry 1 minute.
Stir together lime juice, soy sauce, sweetener, and chile until sweetener is dissolved. Add soy mixture to wok, then add scallions and 1 tablespoon cilantro and stir-fry 1 minute.
Push everything to one side and crack the egg in the open part of the pan. Scramble the egg on it’s own until it is fully cooked before you mix it in with everything else or else it won’t ever cook.
Serve sprinkled with remaining tablespoon cilantro.
Mediterranean Chicken with Tomato Mango Salsa
- 1 TBSP ground cumin
- 1 TSP ground coriander
- 1/2 TSP paprika
- 1/4 TSP g round red pepper
- 1 TSP Splenda
- Diced plum tomato
- Diced mango
- 1 TBSP fresh cilantro
- 1 TSP lime juice
- 4 - 4oz chicken breasts
- 1 TBSP vegetable oil (sub for 1 TBSP Flax)
Toast in a pan on medium heat for 2 minutes first 4 spices.
For Salsa dice up tomato, mango, cilantro.
Note: It tastes better with more mango + tomato. So work your amounts in with this in mind.
Put into a bowl and mix in 1 TSP of the spice mix from the pan. Also add the lime juice.
Put the rest of the spice mixture in a ziploc bag and then put chicken breasts in and shake.
Pour vegetable oil in frying pan and cook chicken breasts on med-high heat until done.
Serve with couscous (or quinoa or rice) + top with fruit salsa.
- 1 tbsp olive oil
- 2 cups diced sweet onion (about 1 med)
- 3 large garlic cloves, minced
- 2 tbsp fresh ginger, grated
- 1 tbsp red curry paste
- 4 cups low sodium veg or chicken broth
- 2 cups carrots, diced (about 2 large carrots)
- 1/2 bushel of cauliflower, chopped (optional)
- 1 cup red split lentils
- 1/3 cup cilantro, or more.. mm
- ice burg lettuce, to serve
Heat oil in large sauce pan.
Add onion, garlic & ginger. Saute for 5 mins.
Stir in curry paste and 1 cup of prepared stock to blend.
Add carrots and reduce heat. Cover and cook until carrots are crisp (about 5 mins)
Add remaining stock, lentils and cauliflower. Bring to a boil.
Cover and simmer for 10 minutes.
- 1 medium onion (2 1/2 inches in diameter), chopped
- 2 large stalks celery, chopped
- 4 cloves garlic, pressed
- 1 medium red bell pepper
- 1 cup chopped carrot (you can use chopped pumpkin, if available)
- 1 heaping tablespoon sweet paprika
- 3 teaspoons turmeric
- 1/2 teaspoon ground cinnamon
- 1 bay leaf
- A little hot sauce
- 1 15 oz can tomatoes, chopped
- 1 large leaf of chard, about 1 and 1/2 cups - can use spinach or other dark leafy green - cut into thin strips
- 10 oz frozen or fresh green beans
- 5 cups stock or broth
- 1 tablespoon olive oil
1. In a large soup pot, put oil, onion, and celery. Cook on low heat for 5-10 minutes to develop more sweetness in the onion.
2. Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant - another minute or so.
3. Add tomatoes and stock, and simmer for 15 minutes. Add frozen or fresh beans and chard and simmer for another 5 minutes or until the beans are cooked. If adding cooked cubed meat such as chicken or turkey, add at this time.
4. Adjust seasonings.
Roasted Butternut Squash Soup
preheat oven to 350 degrees
- 1/3 cup best quality olive oil
- 2 large butternut squash
- 1 sweet onion, cut into large chunks
- 1 bulb garlic
- 1/2 tsp rice bran oil (if you dont have olive oil will do)
- 2 cups low sodium, low fat chicken or vegetable stock
- 2 tbsp fresh lime juice
- fresh black pepper to taste
- ground nutmeg
Preheat oven to 350 F. Prepare a large roasting pan by pouring the oil into it, letting it coast the bottom.
Cut the squash in half and remove seeds and string. Place squash in roasting pan, cut side down. Prick the skins with a sharp knife. Place onion around the squash.
Using a sharp knife cut the top of the garlic bulb off and drizzle with rice bran oil. Place in the roasting pan with the other vegetables.
Bake for 45 minutes to an hour or until tender. Remove and let stand.
Scrape baked squash into a large stock pot. Add the roasted onion and squeeze roasted garlic flesh in as well. Add chicken stock and lime juice and bring to a boil.
Reduce heat and simmer for 15 minutes. Using a hand blender, puree the soup until it is evenly smooth.
Ladle into soup bowls and garnish with nutmeg and pepper.
Makes 6 servings.
- 1 can of chick peas
- 4 minced garlic cloves
- juice of 1 lemon
- cumin to taste
- 2 tbsp of olive oil
- 2 tbsp tahini
Put all ingredients in a blender and blend.
Serve with fresh veggies or whole wheat pita wedges.
Hope you all enjoy!!
Happy Valentine’s :D
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