Blueberry Steel Cut Oatmeal Scones

Blueberry Steel Cut Oatmeal Scones

On a cold winter morning, nothing tastes better than a hot bowl of creamy oatmeal.  Usually I can eat an enormously large bowl of it all by myself and so can most of my immediate family, but I still often make too much and have a bowl or two left over.  Since left over oatmeal is one of my least favorite foods (reminds me of paste), and I absolutely hate to waste food, I often bake the oatmeal into whatever it is I am making that day.  

The recipe this is based on was actually on the side of a giant box of steel cut oats my father in law bought by accident. He thought he was buying some sort of granola cereal when in fact he had bought a bulk box of the slowest cooking (and healthiest) oatmeal.  So we cooked up a large pot of it, ate it for breakfast and used the left overs to make these amazingly delicious blueberry scones.  They were easy to whip together and can be frozen for weeks in order to provide the nutrition of steel cut oats in an on the go breakfast treat.

Maple Cornmeal Cookies

Maple Cornmeal Cookies

Happy Thanksgiving everyone!!  I have been busy baking and cooking these last few days while on vacation in Canada and will certainly be posting Thanksgiving dinner recipes that I am working on in the days to follow, but here is an idea for a perfect Thanksgiving day breakfast.  A cross between a corn muffin and a cookie, this treat is hearty, chewy and not too sweet.  Pair it with some fresh fruit and a cup of coffee and get to work cooking up a turkey feast. Happy Hanukkah too!! 

Orange Cranberry Sauce with Chia

Orange Cranberry Sauce with Chia

This is a delicious and healthy twist on a traditional Thanksgiving dinner accompaniment.  I got the idea for this recipe simply by seeing some organic cranberries for sale in my local grocery store and being completely obsessed at the moment with chia seeds.  I bought the cranberries thinking I would bake them into muffins or bread or something, but during the drive home, I had an idea.  What if instead of extra sugar in a homemade cranberry sauce, you simply sweetened it with orange juice and a touch of honey and thickened it with "magical" chia seed?  I was planning on having some of my left over Canadian Thanksgiving Casserole for dinner the next night, so cranberry sauce would be a perfect addition and a great way to test out a new recipe for the upcoming American Thanksgiving.

As usual when coming up with a brand new idea, I decided to check the internet to see if anyone else had tried this before.  I assumed someone must have and I just wanted to see what other ingredients they used, the ratio of chia to cranberry to juice, etc. and then planned to make my own version based on what I found.  But I found nothing!  There was one mention of a recipe to be shared in the future and lots of cranberry sauce recipes, but nothing using chia seeds as the main thickening agent.  I was fairly certain that it would work since I had seen recipes using fruit and chia to make jams and jellies, so I decided to just wing it and hope for the best.  Once again, I was lucky (or just talented) because this is honestly one of the best cranberry sauces I have ever had (sorry mom!).  And what is even better is knowing what went into it and that besides a mere two tablespoons of honey, it is sweetened purely with fruit.  And it has chia in it which is of course amazingly good for you! Win win win.  :)

Mexican Taco Stir Fry with Steak

Mexican Stir Fry with Steak

This meal is basically a traditional beans and rice dish turned into something a bit fancier with a side of good quality organic steak.  I don't like to eat a lot of red meat, but when I do, I get the best kind and eat just a little.  This meal is great because the steak can be cooked separately so the left overs can be completely vegetarian/vegan (like the container I packed up for my meal another night). You can use whatever beans you like best (I couldn't decide so I used three types) and if you have never cooked corn on the stove until it gets brown and caramelized, you have got to try it.  It has the aroma of popcorn and adds a nutty sweetness to the dish.  The seasoning on this recipe is actually fairly mild because I wanted my son to eat it as well and I just added a good helping of spicy jalapeno salsa to my plate before eating.  This dish might take a bit of time to pull together, but it is very easy and provides a plethora of nutritional goodness.

Chocolate Cherry Almond Breakfast Breads

Chocolate Cherry Almond Breakfast Breads

Not all of my recipes come out perfectly, but this blog is about a journey and so because these breads were both delicious and fairly nutritious, I decided to post them regardless of their crumbly imperfections. Although moist and flavorful, these mini breads fell apart a little while attempting to cut them and were a bit messy to eat, especially if you are a 4 year old.  For some reason, I have trouble getting some of my chocolate muffin and cake recipes to stick together well.  I am not sure if it is because I once again used chia seeds instead of eggs, or if the recipe needed more fat or moisture, but although I found them rich, decadent, and not at all dry, my daughter's attempt at breakfast resulted in making my kitchen table look as if a chocolate tornado had passed through.  I definitely plan to try these again and make the changes mentioned below. * If anyone reading this blog wants to attempt making them as well (they really are delicious) please let me know how they turn out. 

Trail Mix Bars

Trail Mix Bars

In the effort to eat more protein without eating more meat, I have found myself "eating like a bird" and chowing down on large amounts of seeds and nuts all day long. While I love trail mix and have a large jug of a delicious homemade combination on my counter, it can sometimes be tedious and messy to eat, especially when on the move or in the car.  So what better way to fix that than to turn that mix into a bar!  This combination is a bit sweet, a bit salty and full of flavor.  Still a bit messy on the fingers, it is certainly a lot easier to eat and the extra protein and healthy fats from the almond butter and coconut oil will keep you satisfied all morning or afternoon.  I am planning on adding in soy nuts next time as well to increase the protein content as this recipe is extremely flexible depending on what types of seeds, nuts and dried fruits you prefer.  And it requires no baking so it is super simple!!

Lemon Chicken Quesadillas

Lemon Chicken Quesadillas

This is a delicious twist on the typical Mexican chicken quesadilla, using low fat cream cheese and Parmesan cheese, which in addition to being delicious, is also high in calcium, protein and low in lactose.  I used left over chicken from my Lemon and Garlic Chicken Pasta so the chicken itself is already full of flavor, but you could easily use any type of cooked chicken, veggie chicken, or even white beans. It is simple to put together, takes mere minutes to cook and tastes ridiculously gourmet.

Lemon and Garlic Chicken Pasta

Lemon and Garlic Chicken Pasta

Nothing is easier than throwing a few ingredients into a crock pot, stepping away for an afternoon and having a delicious dinner waiting for you.  I don't often cook meat since I prefer to get my protein from vegetable sources, but I know my meat loving son and husband appreciated this meal.  Two of my favorite flavors are lemon and garlic and this dish is heavy on both, and not much else.  It could easily be served over rice, or with a side of potato or just on top of a salad, minus the sauce.  It makes a lot as well, so unless you have a large family or group to feed, you will definitely have some chicken left over to use in another recipe later in the week. ( http://www.poconopabulum.com/2013/11/lemon-chicken-quesadillas.html )

Blue-Green Smoothie

Blue-Green Smoothie

Nothing fancy here, just my take on the ever popular "green drink." Not too sweet, with a lot of fiber and protein, this drink is my go to favorite when I am too tired or busy to actually eat a snack.  The nutrient rich blueberries and spinach turn this drink into a beautiful blue-green powerhouse that tastes as good as it is for you.  Just remember to add in the cinnamon, because the flavor boost makes all the difference.

Broccoli and Tofu Stir Fry

Broccoli and Tofu Stir Fry with Brown Rice
served over a bed of organic spinach

I love Chinese food.  I love getting takeout or going to a Chinese restaurant with my extended family and ordering a bunch of dishes and eating way too much.  But that usually leaves me with a slightly sick feeling in my stomach and a lot of grease swirling around inside of me.  This recipe is a healthy take on my usual go to favorite at any Asian restaurant.  Although I have rarely seen the meal "Broccoli and Bean Curd in Garlic Sauce" on a menu, I usually have no problem ordering "off the menu" since I know they have all the ingredients on hand.  Unfortunately I never know what exactly is in their "garlic sauce" and rarely can I find brown rice. What to do?  Make my own!

This is a very basic stir fry, but the special secret is the Asian Garlic Sauce recipe I have perfected.  Not too salty, not too sweet... with just the right amount of garlic and heat. During the summer months, my garden provides a much more interesting variety of vegetables to cook with and if I had had any on hand I would have used my favorite bok choy or fresh broccoli, or mushrooms, but I didn't have the time or money to go to the store again this week.  And I did have two bags of frozen broccoli that needed to get eaten right in my own freezer. Of course you can use whatever vegetables you like as well as chicken, pork or beef if you prefer. So the next time you get a craving for Chinese food, don't call out for something not so healthy, make this instead!!

Triple Blueberry Muffins (vegan)

Triple Blueberry Muffins

If I have to pick favorites, then I think that these muffins definitely "take the cake" for being my best yet.  Although I love chocolate more than anything, these fruity delights surely took me by surprise as being the most flavorful, moist and light muffins I have ever made.  If you like store bought muffins, but realize how bad most of them are for you, then you will definitely like these.  And the coolest part is that because they are sweetened purely with wild blueberry preserves, the batter and the muffins are actually purply blue in color.  Perfect for kids who like their food to look as cool as it tastes.

The reason I decided to try this recipe (which I adapted from other muffin recipes I have created) is because I had some dried wild blueberries in my pantry that were going to expire soon and because honestly, blueberry muffins have got to be one of the most popular baked goods in this country.  Every bakery seems to sell them, grocery stores sell pre-packaged and frozen varieties,  and kids always seem to love them. And the fact that it isn't blueberry season actually inspired me to attempt making them without having any fresh ones on hand.

By combining the blueberry preserves with pre-soaked dried wild blueberries and frozen organic blueberries (which are often of better quality than anything you can get fresh if you don't actually pick it yourself), these muffins definitely pack a nutrient dense, flavorful punch. Blueberries are considered one of nature's superfoods.  They are a potent source of antioxidants and have been proven to improve brain health and memory function, especially in older adults.  They are also high in vitamin C, vitamin K, manganese and fiber, while being low on the glycemic index and low in calories.  So bake them into a healthy whole grain muffin today and eat up!!

Dark Chocolate Protein Pudding

Dark Chocolate Protein Pudding

This is definitely another recipe that is perfect for all of my gym friends.  As a dessert, it has a significant amount of protein and is a delicious way to end a long day.  I first saw a version of this pudding mixture on the Dr. Oz show when guest Alton Brown shared his recipe for a "moo-less chocolate pie."* I was intrigued and so I gave it a try.  I loved it, and have since made many different versions (even one with white chocolate and coconut which is really not very healthy at all).  

This version is my favorite.  It is creamy, decadent and deliciously dark and chocolatey, if that is even a word.  I make it at least once a month and usually don't tell anyone else in the house about it so that it can last me a couple of days.  This batch was made under the watchful eyes of my chocolate loving daughter so consequently I had to share it with her and my husband and we devoured the whole bowl in the course of two evenings.  I honestly think that if you are going to enjoy chocolate, you might as well get a bit of protein and healthy fats in there along with it. I am sure you could easily mix in some protein powder as well and I definitely plan to try that myself in the future.

* http://www.foodnetwork.com/recipes/alton-brown/moo-less-chocolate-pie-recipe/index.html 

Red Bean and Red Rice Chili

Red Bean and Red Rice Chili

Winter weather has arrived in full force here in the Poconos, complete with a dusting of snow on the ground this morning.  When the weather gets cold, nothing warms me up better than a hot bowl of thick, hearty soup and this red bean and red rice chili is exactly that. Flavorful, but not spicy, hearty and filling without being heavy, this vegan chili is the perfect winter evening meal.  I cooked it during the afternoon and let it simmer on the stove for a couple of hours to let the flavors meld and when I was hungry and ready to feed my family, dinner was ready as well.  It is quick and easy to prepare and the ingredients are not expensive, so it is the perfect dish to serve to a cold and hungry group. Enjoy!

Curried Chickpea and Brown Rice Salad

Curried Chickpea and Brown Rice Salad
served over a bed of organic spinach

Life as a stay at home mom, or a working mom as I now feel like I am, can be very busy and hectic.  Sometimes I give in and just plan to stop somewhere for dinner with the kids and grab an egg sandwich or a chicken wrap to go.  But that costs more money, is usually not nearly as nutritious as something I would make on my own, and definitely not as satisfying.  Perhaps I am influenced by the example that my mother set when I was little. While cheering me on at the sidelines of my softball games, soccer practices and swim meets, she usually would be eating a home cooked meal in a to go container while most other parents either bought something unhealthy from the snack bar or complained about having to wait to eat until they went home.  She usually had a plate all warmed up and ready for my dad as well, and her dedication to providing a nutritious meal not only for her family, but for herself, impresses me to this day.

So this past weekend when I had time to work in the kitchen I took advantage.  Instead of planning to stop at Subway or the grocery store to grab a quick meal during my busy Monday evening rush, I made a large batch of this salad, shared some with my husband for lunch that day and packaged up a big bowl to take for dinner the next night.  Since this meal is vegan, there is no need to keep it constantly refrigerated.  It honestly tastes best when left at room temperature for an hour or two so it was perfect when I took it out to eat while my kids were in dance class last night. And unlike some other parents who I know where complaining about being hungry and having to wait for dinner, I was well fed, and had something to do to keep me busy while my children took their classes. It is definitely delicious, and of course since it is made with all whole grain, all natural, plant based ingredients, it is a nutrient rich powerhouse of a meal as well. 

Chocolate Peanut Butter Protein Cookies

Chocolate Peanut Butter Protein Cookies

For all of my workout buddies out there... I am sure most of you have spent time looking at all the labels on the back of protein bars in the grocery store, trying to make sense of the different options and reading all the finely printed ingredient lists.  Usually, when choosing a store bought brand, I stick with good old Clif bars, but I figured there had to be a more natural homemade version out there.  I am sure this recipe could be improved upon for nutritional quality (vitamins & minerals), and if anyone has any suggestions please let me know, but I made it up last spring and it is too yummy not to share.  It tastes like a dense chocolate cookie, but has high quality protein powder baked in, lots of whole grains, and the healthy fats found in nut butter.  You could use whatever brand of protein powder you prefer and like I did the second time around, substitute almond butter for the peanut butter.  It will fill you up without weighing you down and is the perfect before or after workout snack.

Maple Blueberry Corn Cakes (Vegan)

Maple Blueberry Corn Cakes

I don't usually have boxed baking mixes on hand, but a few weeks ago I picked up a corn muffin mix because my son loves cornbread and I thought maybe I could use the mix to make something he would enjoy.  Since I rarely follow anyone else's recipe, never mind the instructions on the back of a box, this recipe is completely my own invention inspired by the fact that I had a bag of frozen blueberries that had been in my freezer for awhile and three bottles of maple syrup filling up a pantry shelf.  These are very much like pancakes, but with the hearty texture of cornmeal, and the built in sweetness from maple syrup.  We served them with more pure maple syrup to pour over top, but they don't even need it.  They are sweet, hearty, moist and definitely a perfect weekend breakfast.  Why not try them tomorrow??

Easy Cheesy Bean Enchiladas

Easy Cheesy Bean Enchiladas

When I had initially bought the package of corn tortillas used in tonight's meal, I had intended to use them to make my family's favorite Mexican Enchilada Lasagna.  But being unable to resist the urge to try something new, I decided to attempt making enchiladas for the very first time.  I know they are nothing elaborate or difficult, but I had never made them, so I looked up a few basic recipes and then came up with this combination using my favorite ingredients.  There is a bit of cheese in this meal (2 cups) and it would definitely work just as well with half that amount if you are trying to cut back on fat and calories.  But other than that, it is full of nutrient and protein rich beans, tomatoes and Greek yogurt.  I also added in the antioxidant powerhouse spice turmeric.  While not adding a whole lot of flavor, it does add a beautiful orange color and the spice itself has been studied in regards to it's anti-inflammatory, antioxidant, anti-tumor, antibacterial and antiviral properties.  It's consumption has also been linked to lower cases of Alzheimer's disease, diabetes, allergies, arthritis and other chronic illnesses.  So whenever I have the chance, I usually add a little bit into many of the meals that I cook. The corn tortillas in this recipe add a distinctive Mexican taste and texture while being naturally high in fiber and magnesium and low in sugar.  (The edges that get all crispy are especially nice!)  This meal could definitely be made using organic chicken or beef, but for this vegetable lover, it was all about the beans.  The enchiladas are great all by themselves, or served as I did with a dollop of Greek yogurt, a spoonful of spicy green jalapeno salsa and some sliced avocados.  Delicious.

Raspberry Fudge Sauce

Raspberry Fudge Sauce
over vanilla Greek frozen yogurt
with fresh raspberries

Chocolate and raspberry is a fabulous combination.  So when I saw the pints of Greek frozen yogurt and organic vanilla ice cream in the back of my freezer left over from the end of the summer, I had an idea.  What if I try to make my own hot fudge, slightly healthier than the usual and have protein rich sundaes for dessert? I knew that a basic hot fudge recipe calls for dark chocolate, sugar, butter and cream, so I used that as my base but changed it around.  The almond butter adds in healthy fats and protein, the maple syrup is a nutrient rich sweetener and the raspberries add tons of vitamins, antioxidants and fiber. The sauce is a bit thick, and could certainly be thinned out with a bit of cream or half and half, but I personally enjoyed the texture of not only the chewy chocolate as it hardened, but the raspberry bits as well.  Indulge in this after dinner treat and feel good about dessert!!

Peanut Butter Cookies

Peanut Butter Cookies

What is there not to love about a good old fashioned peanut butter cookie, except for the fact that it usually isn't very healthy?  This recipe changes all that without sacrificing any of the flavor, sweetness or peanut buttery goodness. By using all whole grains, chia seeds, coconut oil instead of butter, and pure maple syrup instead of sugar, this cookie is high in fiber, protein, vitamins and minerals, while also being vegan and insanely yummy.  For fun and because I still have a lot of Halloween candy left over, I topped a dozen of the cookies with small pieces of Snicker's candy bars: a sure way to make my kids think they are getting a special treat.  And although these cookies taste like dessert, they are more than healthy enough to serve for breakfast, as I did for my kids today.  If only they knew how lucky they are!

Italian Sausage Pizza Casserole

Italian Sausage Pizza Casserole

The smell of this baking is just heavenly.  A cross between pizza, bread and tomato sauce, all mixed up into one delicious aroma of warmth and sustenance. This meal is super easy to assemble and because it takes a little while to bake, it leaves time for other things in between, like helping out with homework and preparing a side salad.  Made of super healthy, easy to find and inexpensive items, it is not only delicious and filling, but packed full of vitamins, antioxidants, fiber and protein.

Italian Sausage Pizza Casserole is also extremely versatile and the particular ingredients can be swapped out easily so long as the underlying recipe remains the same.  Don't want to use regular milk? Use plain soy or almond milk.  Prefer a different type of cheese? go ahead! Don't like spinach? Use some cooked broccoli or peppers. Rather use cooked pork sausage, cooked hamburger meat, vegetarian soy crumbles or canned white beans?  All of them could easily be used in place of the organic chicken sausage.  Trust me, I plan to try different variations of this casserole and promise to post the results.

Super Simple Black Bean Soup

Black Bean Soup

The weather has definitely taken a turn towards winter and nothing warms you up better than a hearty bowl of soup.  One of my favorites has always been black bean soup, but for some reason whenever I am making a bean soup I add in too many other things and it becomes more of a chili or a stew.  So this time I made an effort to keep it very simple and it turned out exactly right.  I can call this my version of a Pantry Soup since literally everything in it came from my cupboards.  You can easily alter the amount of spice you add, or how many chilies or spoonfuls of salsa you garnish it with depending on the level of heat you are looking for. It would be delicious over a plate of brown rice, or with cheese on top inside of a bread bowl.  I served mine with a large scoop of plain Greek yogurt, some fresh tomatoes and avocados and a side of organic blue corn chips.  So simple, so easy and so perfectly delicious.

Apple Butter Biscuits (Vegan)

It's Saturday morning and I have time to bake again for my family but since it is grocery shopping day, the fridge and pantry are a bit more sparse than usual... so what to use and what to make?  If you happened to make my Apple Cider Muffins last week like I did, then you probably have some organic apple butter left over.  I have been looking at the jar of it in my fridge all week, thinking it would be really good on toast or biscuits.  I wanted to make something quick and simple this morning, and of course healthy and delicious, so I started thinking of a way to make whole grain biscuits using the apple butter as both the sweetener and a source of moisture.  So I played around with a basic biscuit recipe and came up with this delightful surprise.  They are flavorful (house smells awesome), moist and very filling.  Perfect for the morning of a day we plan to spend outside raking leaves!!

Baked Potato Skins

Baked Potato Skins
with a side spinach salad

Potato skins have long been one of my favorite go to comfort foods. While most people eat the inside of a baked potato first and then pick at the skin, I start with the outside and work my way in.  So when making my Baked Potato Soup a couple of weeks ago, I made it a point to scoop out the insides of the potatoes carefully and save the skins for another meal.  I placed the skins into a tightly sealed freezer bag and stored them in my top freezer for the last two weeks. I really wasn't sure that this recipe was going to work or how good they would turn out, but my family LOVED them and I think we will be doing this a lot in the future.  Granted we used a lot of cheese, and my son would have like me to add bacon (maybe next time) but overall it was a meal that tasted a lot more indulgent than it was.

The skins of the potato are the most nutrient dense part, containing the bulk of the fiber (about 2 grams per ounce), as well as significant amounts of B vitamins, vitamin C, iron, calcium and potassium.  By baking them instead of deep frying them like most restaurants do and topping them with plain Greek yogurt instead of the usual sour cream, they are nutritious, high in protein and fiber and very satisfying as a meal's main dish.  So save those skins and whip up a game day delight that is sure to be a crowd pleaser!!