Tag: simple

Banana Black Pepper Muffins

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This experiment was inspired by aromas. I really love the smell of black pepper. I find it so complex and full of twists and turns. Bananas too have an intestong aroma that evolves wih the ripeness of the fruit. The best bananas for breads and muffins are the ones that almost squish out of the dark peel; a banana rarely eaten in the same way that a bright yellow banana is eaten. The result of my current curiosity sounds like something from a spell book. Grab the squishy brown bananas, and black pepper and take these charming muffins to a Halloween party. If you want to creep people out a little, up the amount of black pepper by a smidge.

Yields 12 standard size muffins. You’ll need a muffin tin and muffin cups if desired.

Banana Black Pepper Muffins

  • 1 1/2 cups all purpose flour
  • 3/4 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 3/4 tsp cinnamon
  • 1 1/4 tsp ground black pepper
  • 3/4 c cane sugar
  • 2 T brown sugar
  • 3 ripe bananas, mashed
  • 1/3 cup oil
  • 1 egg, beaten
  • 1 tsp vanilla
  • kosher salt and more cane sugar

Preheat oven to 350 degrees. If not using muffins cups, spray muffin tin with cooking spray. Measure dry ingredients (flour-black pepper) into a medium bowl, and whisk to combine. In another bowl, combine sugars through vanilla and whisk together. Add banana mixture to the flour mixture and gently fold until combined. Scoop batter into muffin cups. Sprinkle a little kosher salt and cane sugar ontop of muffins, then bake. Check muffins after 20 minutes. When you can really smell the muffins and a toothpick inserted in the center of a muffin comes out clean, remove them from the oven and allow to cool.

Peanut Butter Chocolate Chip Banana Bread

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This was made on a whim from the bananas I thought I would start eating before I run. I didn’t eat them. But what I do like to eat before I run is a tear of banana bread, specificaly with chocolate chips. I sliced, then froze the loaf. I pull out a couple pieces at a time, keep them in the fridge, and just tear off hunks as needed.

  • 2 very ripe bananas
  • 1/3 cup low fat sour cream
  • 2 eggs
  • 1 1/3 cup a.p. flour
  • 1 tsp baking soda
  • 1/2 tsp kosher salt
  • 1/4 cup brown sugar
  • 1/2 cup cane sugar
  • 1 tsp vanilla
  • 2 T butter, softened
  • 1 T peanut butter
  • 1/3 cup cocolate chips

Preheat oven to 375 degrees. Grease and flour a loaf pan. Mash bananas in a medium bowl. Stir in sour cream, and set aside. Beat eggs in a seperate bowl. Measure flour into a small bowl and whisk in baking soda, and salt. In a medium bowl, beat butter, peanut butter, and vanilla. Mix the sugars into butter mixture. Add the eggs to the butter mixture and blend. Scrap the sides and bottom of bowl, then add the dry ingredients. Mix just until combined. Stir in banana mixture and chocolate chips. Pour mixture into prepared loaf pan and place in oven to bake for 50-55 min. Remove from oven when a toothpick poked in the center comes out clean. Allow to cool on a wire rack.

carrot soup

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Temperatures are starting to spike but we’re not in the clear yet, it’s only May. Actually this soup is great at room temperature too….that’s how I’ve been eating it to prevent dirtying a pan (lazy).

Feeds 4-6. You will need a blender.

  • 1 # organic carrots
  • 2 medium/small leeks
  • 3-4 celery stocks (1 1/2 cups chopped)
  • 5 cloves garlic, minced
  • 2 T butter
  • 1 qt of low sodium Vegetable Stock
  • 1/2 cup 1/2 and 1/2
  • kosher salt
  • pepper
  • olive oil
  • Garnish
  • 6 oz low fat sour cream or creme fraiche
  • chopped fresh dill
  • chopped fresh mint
  • beet horseradish

Preheat oven to 400 degrees. Peel carrots, remove ends, and cut into 1-2″ chunks. Place carrot chunks on a sheet pan, drizzle with olive oil and add salt and pepper. Toss around to coat carrots. Place in oven and roast for 15-20 min until fork tender. While carrots cook, clean and chop celery, garlic and leeks, using only the white and lightest green part of the leeks. Place celery, garlic, and leeks in a soup pot with 2 T butter, a sprinkle of kosher salt and cracked pepper, cook on med/low until tender. Add stock and roasted carrots. Simmer on med/low for 20-30 minutes. Get out the blender. In batches, blend warm mixture until smooth, then return to pot. Once all soup is pureed, stir in 1/2 and 1/2, taste for salt and pepper and adjust accordingly. For garnish, mix 2-3 T of chopped dill, and 1-2 T chopped mint, into creme fraiche or sour cream. Place a dollop on each bowl of soup and top with a dab of beet horseradish (available in the refrigerated case near dairy products). This can be served warm or cold.

Mango Lassi Ice Cream

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Refreshing and sexy. Something about mango and cardamom just tastes sultry. Inspired by the Indian beverage, this ice cream is a mix or fresh mango, milk, and Siggi’s drinkable yogurt. The yogurt is not heated in this process, hoping to preserve it’s healthful bacteria. The fresh mango brings natural sweetness, and is a low calorie but highly nutritious fruit.

You will need an ice cream machine and 2 days to allow for ice cream base to cool for at least 8 hours. Makes 4-6 servings.

  • 1 cup strained, fresh mango puree (1 large mango)
  • 1 cup whole or 2 % milk
  • 1/3 cup + 2 tsp cane sugar
  • 1/8 tsp salt
  • 1/4 tsp ground cardamom
  • 4 egg yolks
  • 1 1/2 cup Siggi’s Plain Drinkable Yogurt

Put freezer bowl of ice cream maker in your freezer. Remove mango skin, and the flesh from the pit. Puree mango flesh in a blender and then pour through a fine strainer. You will need 1 cup of mango puree. In a sauce pan, combine puree, milk, sugar, salt, and cardamom. Wisk to combine and place over medium heat, whisking often. Heat until warm. Whisk together egg yolks then temper with warm mango and milk. Return tempered yolk mixture to the sauce pan and whisk, until tiny bubbles appear. Continue to whisk with temp on medium-low, until mixture thickens. Remove from heat allow to cool, then stir in yogurt. Place mixture in the refrigerator and chill over night. When thuroughly cooled, place in ice cream machine and churn until fozen. Enjoy right away or freeze in an airtight container.

Mango Lassi Ice Cream. Gluten-free
magnesium is high in pumpkin seeds

Magnesium and Roasted Pepitas

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We NEED it but most of us don’t get enough of it. Why is it that most things we NEED, we don’t get enough of; water, sleep, patience, fun, magnesium? It’s likely most people don’t get enough magnesium because it’s found in minimally processed, whole foods, AND stress, caffeine and alcohol can cause excessive loss of magnesium. Women entering menopause can also experience a drop in magnesium as their levels of estrogen drop.

Why is magnesium so important? If you’re like most people you enjoy a good night sleep and a nice dump regularly. Magnesium is like the comfort zone mineral. Helping with some 300 bio-chemical reactions in the body, it helps regulate blood flow, blood sugar, nerve and muscle function, sleep, mood, and bowel. movements. It helps in balancing the states we associate with being comfortable. Without adequate amounts of magnesium, you could be experiencing cramps, headaches, depression, fatigue, brittle bones, reduced heart health, increased risk of stroke and diabetes.

Popping a magnesium supplement probably won’t stop a heart attack in its tracks but incorporating magnesium rich foods regularly, could prevent the worsening or the beginning of some major health disfunctions. While supplements may be necessary, that is something to discuss with a doctor. Too much magnesium from a supplement could be dangerous. Too much magnesium from food is impossible because excess will be passed through urine. My opinion is to always get as much nutrition from food as you can. By eating foods rich in magnesium, you will also be getting other important nutrients along with fiber, fat, protein, and enzymes that also play a crucial role in over all health. You can’t spot clean your health… wink.

roasted pumpkin seeds. Salty, spicy, and sweet.
They look like they’re covered in dirt, but they’re not. That’s the unique spice blend.

Here are some easy, popular food sources of magnesium. In a particular order, from highest amount to lowest, per oz.

Pumpkin seeds/pepitas, chia seeds, almonds, spinach, cashews, peanuts, black beans, edamame, brown rice, plain yogurt

Roasted Pepitas (shelled pumpkin seeds)

Pumpkin seeds have 156 mg magnesium per ounce. The recommended daily for adult men and woman is 300-400mg/day. These guys are great for just snacking but also good as a salad crunchie, soup crunchie, mixed in a grain bowl, or on top of hummus. Start eating these and you’ll be sleeping and pooping like a baby in no time.

Preheat the oven to 350 degrees

  • 10 oz pepitas, unroasted and unsalted
  • 1 1/2 T pink Himalayan fine salt
  • 3/4 tsp ground black pepper
  • 1/2 tsp garlic powder
  • 1 tsp ground coriander
  • 1/2 tsp ground cayenne pepper
  • 1 tsp paprika
  • 1-2 tsp agave syrup
  • 1-2 T olive oil

Combine all of the ingredients in a medium bowl. Toss well to distribute oil, agave, and spices. On a foil lined baking sheet, spread out the prepared seeds. Place in the heated oven for 12-15 minutes, start watching after 10 minutes. Remove from oven and let cool, laying out on the tray. Once fully cooled, seeds can be stored in a jar or container.

Hot Chocolate Ice Cream

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Chocolate ice cream with a little kick. That’s hot. Nothing says LOVE like a little spicy chocolate ice cream on Valentine’s Day.

You will need an ice cream maker and you’ll need to plan a day or two ahead. In advance, freeze ice cream maker container. Ice cream base needs to chill over night or 6-8 hours. For a more solid ice cream, you will want sufficient time to freeze ice cream after it is done in the machine.

  • 3/4 cup semi sweet chocolate chips or chunks
  • 1 1/2 cups heavy whipping cream
  • 1 1/2 cups 2% milk
  • 1/3 cup cocoa powder
  • 1/2 tsp ground cinnamon
  • 1/4 tsp + 1/8 tsp ground cayenne
  • 1/4 tsp kosher salt
  • 3/4 cup cane sugar
  • 4 egg yolks

Start by melting the 3/4 cup of semi sweet chocolate, and set aside. In a small sauce pan, combine cream, milk, sugar, cocoa powder, cinnamon, cayenne, salt and whisk to combine. Put sauce pan over medium low heat. Heat mixture, whisking often. While milk warms, separate eggs, leaving yolks in a medium bowl. When mixture begins to steam and bubbles start to form, pour about 1/2 cup of milk mixture into yolks while whisking. This is “tempering” the egg yolks. Add about 1/3 of the milk, whisking. Return milk and yolk mixture to the pot of remaining milk, and return to stove. Continue heating milk, whisking, over medium low heat until it reaches 170 degrees, or starts to bubble slightly. Add melted to chocolate and whisk to mix. Remove mixture from heat and allow to cool, stirring occasionally to prevent a skin from forming on top of milk. Once milk has cooled, place in a container with a lid and place in refrigerator, to cool completely. Once milk has cooled completely, following ice cream machine directions, pour into ice cream maker. Eat as soft serve right away, or return to the freezer to become harder before serving.

Loaded Vegetarian Taco Dip

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This is probably Taylor’s boyfriend’s favorite snack. Super Bowl anyone? I use the word “dip” reluctantly because it is fully loaded and requires more of a “shovel” than a “dip” of the chip. Buy strong chips to serve with. Don’t be put off by the, seemingly, long list of ingredients or instructions. This recipe comes together easily and is worth the effort.

May take 45 min-1 hour. Gluten Free and Vegetarian (substitutions can be made to make vegan). You will need a serving dish with sides a few inches deep. 

Perfect Super Bowl snack. I bet Taylor Swift would LOVE.
  • 1 package of tempeh
  • 1 T coconut aminos
  • 2 tsp brown sugar
  • 1/2 tsp salt
  • 2 1/2 cups water
  • 3 15 oz cans black beans, drained and rinsed
  • 1 packet low-sodium taco seasoning
  • 1/2 c chopped onion
  • 3 garlic cloves, minced
  • 1 1/2 c tomatillo salsa
  • 2 T canned, chopped green chilies (optional)
  • 2/3 cup grated, sharp cheddar cheese
  • 1 roma tomato diced
  • 1 cup shredded red cabbage
  • 1/4 cup chopped cilantro
  • 1 avacado
  • 2 T light sour cream
  • salt and pepper
  • Tortilla chips

Start by boiling the tempeh to temper it’s bitter flavor. In a small sauce pan combine 2 1/2 cups water, 1/2 tsp salt, 2 tsp brown sugar, 1 T coconut aminos, stir and put over med high heat. While you wait for water to boil, open tempeh package, and slice tempeh into 4 pieces. When water boils, add tempeh to the pan and cover loosely, reducing heat to a simmer. Allow tempeh to simmer for 7 min, then drain and set aside to continue draining and cooling. While tempeh boils and cools, prep the ingredients that will be used as toppers (cilantro, cabbage, tomato). In a small bowl, mash flesh of the avacado, then stir in the 2 T sour cream. Season with a little salt, stir and set aside.

In a large skillet, heat 1 T oil and add the onion and garlic. Warm until fragrant but don’t burn. Crumble the tempeh into the skillet, add taco seasoning and another 1 T oil. Stir to combine, then add 1/2 of the drained beans. Stir with a large spoon mashing most of the beans with the back of the spoons. Add the rest of the beans, chilies, and the salsa, stir to combine. With the heat on low, cover, and let the mixture heat through for a few minutes. Taste mixture adding salt and pepper to taste. Add hot sauce if you’d like, as well.

Transfer bean mixture to your serving dish and top with shredded cheese. Cover the dish, allowing cheese to melt. When cheese has melted, lightly spread avacado and sour cream mixture over cheese. Next, sprinkle with red cabbage, tomato and cilantro. Serve with at room temperature with chips. Touchdown.

 

Vegan Peppermint Chocolate Mousse

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This is an easy, festive, dessert that even non vegans will love. The base is tofu but it’s so chocolatey and minty, you’d never guess.

individual dish of vegan peppermint chocolate mousse garnished with crushed candy cane

You will need a blender or food processor to make this recipe. The recipe below makes 4 dainty servings. You could easily double it to make more, but I would make it in two batches to prevent over filling a food processor or not blending evenly.

  • 2 candy canes
  • 1 block of silken tofu
  • 1/2 tsp fresh lemon juice (this takes away some of the tofu flavor)
  • 1/4 cup natural cane sugar
  • 1/4 cup + 2 T quality cocoa powder
  • 1/2 cup vegan chocolate chips, melted
  • 1 tsp vanilla
  • 1/4 tsp peppermint extract
  • roughly 1/4 tsp kosher salt

Start by crushing the candy canes and setting aside. These will be used to garnish the final product. Next, drain the liquid from the block of tofu. Place the tofu, lemon juice, and sugar in a blender or food processor. Blend thoroughly, stoping to scrape down sides occasionally, until tofu is uniformly smooth. Next add cocoa-salt and blend more, scraping down sides to ensure even blending. This can be served right away, or placed in a container with a tight fitting lid and refrigerated until ready to use. Do not garnish with crushed candy canes until ready to serve.

Pumpkin Bread

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I made a few notes about what I want in a pumpkin bread before I started this recipe; not too sweet, moist, not super dense, tastes like pumpkin. I love the idea of a quick bread’s flavor, squishiness, and sweet notes, but I don’t like when it feels more like I ate a piece of cake rather than bread. I want all the pumpkin all of fall but I don’t want to feel like I blew a bunch of calories on a overly sugary bomb to my stomach. This recipe uses whole wheat pastry flour, which keeps it light. It contains a whole can of pumpkin which gives it moisture and flavor without much added fat. I kept the sugar low so it’s sweet but not sugary. It’s so fall.

Moist pumpkin bread. Lower in sugar and fat than the standard recipe.
All the flavors of Fall, guilt free

Healthier Pumpkin Bread Recipe

Heat oven to 350 degrees. You will need a 9×5 loaf pan.

  • 2 cups whole wheat pastry flour + a little more for dusting the pan
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 tsp cloves
  • 1 1/4 tsp kosher salt
  • 2 eggs and 1 egg white
  • 1 Tablespoon grated, fresh ginger
  • 1/2 cup oil
  • 1/2 cup packed brown sugar
  • 1/3 cup + 2 T granulated cane sugar
  • 1 15 oz can organic canned pumpkin (not pumpkin pie filling)

Preheat your oven to 350 degrees. Prepare the baking pan by using cooking spray or oil and flouring the pan. Set the prepared pan aside and begin the bread. Measure flour into a medium bowl. Add baking soda-salt and whisk to combine. Into a large mixing bowl, crack eggs and using an electric mixer or whisk, whip eggs until yolks are broken and bubbles start to appear. Add grated ginger and oil. Mix again until combined. Next add both sugars and pumpkin, and mix again. Scrap down sides, and give it another whip. Add dry ingredients to the egg and pumpkin mixture and mix just until combined. Pour mixture into prepared pan. Place in the middled of the preheated oven. Bake for 50-60 minutes. After 50 minutes insert a tooth pick into middle, when the tooth pick comes out clean, remove from the over. Place loaf on a wire rack to cool. After, roughly, 30 minutes tap the sides of the pan to loosen and gently remove bread from the pan. Leave loaf on the rack to cool, before slicing. If you can’t resist and go in for the kill, it might crumble some but whatever.

Turkey Stuffed Poblanos

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This is an easy, high protein, gluten-free recipe. Lots of flavor, spice, and a little cheese will keep you satisfied without over doing it.

Turkey Stuffed Poblano peppers. High protein and gluten-free

Feeds 3-4. Takes 30-40 minutes

Recipe

  • 4 medium poblano peppers
  • 1# lean ground turkey
  • 1/3 cup diced red onion
  • 3-4 finely chopped garlic cloves
  • 2 Roma tomatoes, diced
  • 1 packet, low sodium taco seasoning
  • 2 oz low fat cream cheese
  • 1/4 cup chopped cilantro + more for garnish
  • Zest of 1 lime
  • Roughly 1 cup shredded cheddar or jack cheese

Preheat oven Broiler. Start by charring peppers slightly. Cut peppers in half, remove seeds and try to keep stem end in tact. Place peppers cut-side down on a foil lined baking sheet. Sprinkle with salt, and place under broiler. Broil peppers until they start to blister. Remove from the oven and set aside. Reduce oven heat to bake at 400 degrees.

Start warming a large skillet on medium. When warm, spray with cooking spray and add onion to skillet. Sauté for a few minutes, then add garlic and diced tomatoes. Cook for 3-4 minutes, but don’t allow all the tomato’s juice to cook off completely. Add the turkey and package of seasoning to the skillet, stir to mix and start breaking up turkey. Continue cooking and breaking up turkey periodically, until turkey is cooked through. Reduce heat to low and add cream cheese to the skillet. Stir gently until cream cheese it melted and incorporated. Stir in cilantro and lime zest.

Get the tray of peppers and turn peppers over, cut side up. Using a spoon, scoop turkey mixture into pepper halves. When all of the peppers are filled, top with shredded cheese. Return sheet pan with peppers to oven and bake for roughly 10 minutes. Done!

Turkey stuffed poblanos with a sprinkle of cilantro