Emmer-Flour Zucchini Cakes

Ingredients

  • 3 large zucchini, grated
  • 1/4 cup red onion, minced
  • 1 garlic clove, minced
  • 2 large eggs, whisked
  • 1/4 avocado, mashed
  • 1 Tbsp. baking powder
  • 4 Tbsp. emmer flour
  • 2 Tbsp. ground flax seeds
  • 1/4 tsp. chili powder
  • Sea Salt and pepper, to taste
  • Topping: Greek plain yogurt

Directions

  • In a large bowl, combine zucchini, onion and garlic.  Add eggs and avocado; mix well.  Slowly add remaining ingredients; mix until combined.
  • Heat a large pan over medium heat with nonstick cooking spray.  Using a ladle, pour batter onto hot pan making a pancake shape. Reduce heat and flip to ensure each side is golden brown and fully cooked.
  • Transfer to a serving platter.  Serve hot.
  • Enjoy and top with a dollop of Greek plain yogurt.

Today, March 2nd thru next Tuesday, March 9th I am hosting a 15% discount on my Belle Fleur- Jasmine Verbena Candle in my Open Sky Shop.

Enter the code: 15belle upon check-out to redeem this magnificent candle that I light every evening while making dinner in my kitchen.

Advertisements

Simple Substitutions

We’ve all been there…you’re in the middle of making dinner or baking a pie and, Oopsie Daisy… we’re stuck without a much needed ingredient.  Have no fear, here’s a few simple substitutions you can use (instead) hehe, of the ingredient called for in the recipe…

When in Doubt…Opt for Greek plain yogurt when you need:

Soup Base: 2 Tbsp. Rice Flour and 1 cup Greek plain yogurt

Cream Cheese: Strain plain Greek yogurt in cheesecloth; cover and place into the fridge for 24 hours.

Sour Cream: Plain Greek yogurt and 1 tsp. baking soda added to your dry ingredients

Mayonnaise: 1 cup Greek plain yogurt, sea salt, pepper, 1 Tbsp. Dijon Mustard

Other Substitutions

1 clove Garlic: 1/6 tsp. garlic powder

1 Tbsp. Fresh Herbs: 2 Tbsp. dried herbs

1 tsp. All Spice: 1/4 tsp. cinnamon and 1/4 tsp. ground cloves

1 cup honey: 1 cup agave nectar or 1-1/4 cup sugar and 1/4 cup warm water

1 tsp. Lemon juice: 1/2 tsp. White vinegar

1 cup Dry Bread Crumbs: 1 cup crushed crackers, cereal, corn chips, rice chips

OR

1 cup Dry Bread Crumbs: 2 slices of bread, toasted in the oven, then crumbled or sliced into cubes

1 oz. Baking chocolate: 1 oz. raw cacao nibs

OR

1 oz. Baking chocolate: 3 Tbsp. cocoa and 2 tsp. butter or ghee

1 cup Buttermilk: 1 cup milk (or 1 cup Greek plain yogurt) mixed with 1 Tbp. white vinegar; let sit for 20 minutes.

1 cup Self-Raising Flour: 1 cup all purpose flour mixed with 1-1/2 tsp. baking powder and 1/2 tsp. salt

1 1/2 tsp. Arrowroot: 1 Tbsp. Flour and 1-1/2 tsp. cornstarch

1 Tbsp. Flour for thickening: 1-1/2 tsp. cornstarch or arrowroot

1 tsp. Baking powder: 1/3 tsp. baking soda and 1/2 tsp. cream of tartar

Whole Eggs: Two egg whites for each whole egg and 1 Tbsp. oil

In The News This Week…

Salt-Loving May Seeks to Trim it from NYC Diets

Guiding Stars Site Adds a Nutrition Blog

Celestial Seasonings Explores Facebook “PossibiliTEAS”

Online Programs Can Boost Fruit and Vegetable Intake

Soda Fountains Contained Fecal Bacteria, Study Found

All Fibers May Not Be Created Equal

Target, Giada DeLaurentiis Launch Line of Cooking, Food Products

Pumpkin Bran Cookies

pu

Earlier this week I was in the mood for some serious pumpkin…it must be the fall foliage and autumn breeze that spark my yearning for harvest foods.  These are the days when Central Park is remarkably beautiful; the leaves turning beautiful shades of auburn and rust…reminds me of pumpkins and produce-packed cornucopias.  It’s hard to believe Thanksgiving is next month, although we still have time to enjoy these October days I’m eager to whip up new tasty seasonal recipes.  And what better ingredient to use than good ‘ol pumpkin?

For this particular recipe I used canned pumpkin, which can easily be found in your food store.  Be sure not to purchase ‘Pumpkin Pie Mix’ because the can looks quite similar to regular ‘Pumpkin’.  I always reach for Libby’s canned pumpkin as it has a delectable taste and is incredibly delicious eaten directly out of the can (Yes, you caught me…I have been known to scoop a few spoonfuls of Libby’s right into my mouth).  In this case, try not to eat all of the pumpkin as you’ll need 1/3 cup for the recipe.  I do recommend, however, purchasing another can of Libby’s pumpkin as it is incredibly inexpensive and is wonderful when mixed with a dollop of Greek yogurt and cinnamon for a tasty treat.

I have yet to test this recipe with fresh pumpkin, however, I will be experimenting soon and I’ll be sure to fill you in on the recipe.  For this particular case, canned pumpkin is a perfect option for a quick and easy way to create these healthy treats.  When I’m short on time, but desire flavor I reach for canned pumpkin and it always does the trick.

As for the bran crumbs, they can also be found in your food store…just take a peak down the baking aisle and you’ll be amazed to see numerous boxes, all of which are perfect suited for this delectable recipe. Bran crumbs are a fantastic way to enrich your recipes with a hearty crunch and a dose of heart-healthy fiber.

Not only are these cookies incredibly tasty, but they’re chock full of fiber and pack scores of beta carotene, as well.

Ingredients

  • 1 1/4 cups flour
  • 1 1/4 cups sugar
  • 1/4 tsp. salt
  • 1/4 cup ground flax seeds
  • 1/3 cup canned pumpkin
  • 1 egg (or egg substitute)
  • 1/2 cup rice milk
  • 1 1/2 tsp. vanilla extract
  • 1/4 tsp. cinnamon
  • 2/3 cup butter (or butter substitute), melted
  • 2 cups bran crumbs or (stale bread mashed into crumbs)
  • 1/2 tsp. baking powder
  • 1 Tbsp. dried basil

Directions

  • Preheat oven to 350 degrees.
  • Sift together dry ingredients in a large bowl.
  • Combine wet ingredients, then add to dry mixture.
  • Slowly add melted butter and bran crumbs; mix well until it forms a cookie dough consistency.
  • Drop teaspoon sized spoonfuls of cookie dough onto ungreased cookie sheets.
  • Bake for 10-12 minutes or until done.

There are ways to enjoy these fiber-ific pumpkin cookies.  Here are some of my favorites:

  • Pumpkin Cookies crumbled and sprinkled atop morning oatmeal, Greek yogurt and fruit parfait, applesauce or whipped banana pudding.
  • Frozen Greek yogurt sandwiched between 2 Pumpkin Cookies, then rolled in chopped nuts to make ‘Flying Saucers’.
  • Add soft baked Pumpkin Cookies (cut into quarters) to your trail mix or popcorn for a harvest taste.

What is your favorite way to enjoy fiber-rich cookies?

Dark Chocolate Chip n’ Peach Rice Pancakes

I couldn’t resist posting this tasty recipe that I cooked up last week.  These gluten and dairy-free pancakes are the ultimate brunch food and the powerful antioxidants in dark chocolate and peaches are sure to rock your taste buds!

chocolate chip

Ingredients

  • ½ cup dark chocolate chips
  • 1 fresh peach, finely chopped
  • 1 cup rice flour
  • 1 cup brown rice, cooked
  • 2 Tbsp. stevia
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 1 egg or egg substitute
  • 1 cup dairy-free milk (soy, hemp, rice, nut)
  • 2 tsp. oil

Directions

  • In a medium sized bowl, combine all dry ingredients.
  • In a separate medium sized bowl, gently beat egg and combine all wet ingredients (and peach chunks).
  • Add wet ingredients to dry ingredients and mix well.
  • Pour onto a hot, oiled skillet or griddle.
  • Cook until golden brown and flip.
  • Serve with honey and fresh fruit.
  • Enjoy!

Sweet Potato Muffins

weett

These muffins surely are scrumptious!  I’m sure many of you pair sweet potatoes with Thanksgiving, however, my tasty ‘Sweet Potato Muffins’ are the perfect snack all year round.  Sweet potatoes can be found in your local markets year-round, however, they are in season in November and December.  They are an excellent source of vitamin C and manganese, a good source of vitamin B6, copper, dietary fiber, iron and potassium.  Due to their excellent source of vitamin C and vitamin A (in the form of beta-carotene), sweet potatoes have healing properties as an antioxidant food.  Both vitamin C and beta-carotene are powerful antioxidants that work in the body to eliminate free radicals.  Since these nutrients are also anti-inflammatory, they can aid in reducing inflammation.

Enjoy these muffins with your breakfast, as a mid-afternoon snack or as a treat for dessert.  I enjoy these muffins toasted with a nice spread of almond butter.  My clients and I love eating these muffins crumbled into morning oatmeal or lunchtime salads for an extra flavor boost!

Ingredients

  • 1 cup whole wheat flour
  • 1/4 cup ground flax seeds
  • 1/3 cup oat bran
  • 1 tsp. baking powder
  • 3 medium sweet potatoes
  • 1/3 cup agave nectar
  • 2 Tbsp. stevia
  • 1/2 tsp. cinnamon
  • Dash of chili powder
  • 3/4 cup dark chocolate chips
  • 1/2 cup water

Directions

  • Pre-heat oven to 350 degrees
  • Cut sweet potatoes into chunks and steam for 25 minutes or until soft
  • Transfer to a blender and puree.
  • In a large mixing bowl, combine all dry ingredients.  Mix well.
  • Add sweet potatoes, agave nectar and stevia.  Continue to mix well.
  • Add water as needed to combine ingredients.
  • Fold in dark chocolate chips.
  • Pour into muffin tins and bake for 25-35 minutes.
  • Enjoy!