Muffin Top

Stave off your hunger with these tasty muffins without packing on the pounds.  This recipe, another hit from Gwyneth's cookbook, It's All Good, does not sacrifice on flavor at all.

Lately, rather than pondering what interesting preparation I can do to my food, I've been wondering what my food can do for me.  While this is not revolutionary thinking by any means, it is a question worth asking.  Let's take flour for starters.  Flour is a powder made by grinding cereal grains, or other items such as seeds or roots.  White flour is basically the ground internal wheat kernel (without the germ or bran) and is usually enriched with iron and B vitamins. Though enriched white flour does sound healthier, it still lacks many of the nutrients contained in whole grain varieties such as vitamin E, natural fiber and trace minerals (like selenium and potassium).  Beyond wheat-based flours is an amazing variety, such as amaranth flour, buckwheat flour, brown rice flour, potato flour, almond flour and even chick pea flour, each with its own list of healthy dietary benefits.

So, in the spirit of enriching my nutrition, these muffins are made with a flour blend that contains potato, sorghum, tapioca, chick pea and fava bean flours.  Experiment, if you dare, or buy a mix that is designed for all-purpose baking and then add in all the wonderful ingredients that make muffins so delicious!  These contain bananas, dates and pumpkin seeds, as well as maple syrup to add a delicate touch of sweetness.  Drop me a line if you want more specific "how-to" instructions.

Wrap It Up

Dinner to go means different things to different people.  Some days time is incredibly scarce, but that doesn't stop your stomach from letting you know it wants food.  In these moments we often head out the door to pick up something "to go" or grab something pre-made and easy.  The unfortunate side-effect is that these quick foods do little to satisfy us or provide the nourishment we need to keep going about our busy day/evening.
I came across a very interesting food blog called, Thug Kitchen, which posted a delicious recipe for black bean wraps with cilantro pesto.  (For the recipe, check out the site http://thugkitchen.com)  It's an incredibly simple way to create some fast food at home without sacrificing nutrition. It does not take long to prepare, and it's ideal for the heat of summer because there is no cooking involved.  I whipped up a batch of the cilantro pesto, which smells incredibly delicious by the way, in about four minutes.  I then mixed some of the pesto into the black beans and spread it out on a warm tortilla.  I added cucumbers, tomatoes, spinach, avocado and more fresh cilantro on top and rolled it up for a wonderful dinner to go.
The pesto makes more than what you'll need for the wrap, so bottle it in the refrigerator.  I shared some  with my sister who said she loved it on beef carnitas in warm corn tortillas.  I used it to flavor some tilapia- I think I could eat tilapia coated in cilantro pesto every single day.  It's so amazing!  The possibilities are only as limited as your imagination.

Black Bean Wrap

Cilantro Pesto

Tortellini

Marinating vegetables

Tortellini salad is a delicious meal that is incredibly simple to prepare.  It's especially lovely in the summer when fresh vegetables and herbs can be picked directly from your garden.  Today my salad was graced with some fresh basil from my friend Robert's garden- thanks Robert!

All ingredient amounts really depend upon your personal taste, so experiment to find what works for you.  I got the salad started by allowing my veggies and herbs to marinate for a bit prior to adding in the cooked tortellini.  I start with some extra virgin olive oil in the bowl, maybe a tablespoon or so, and then add in a few minced garlic cloves.  Stir the garlic into the oil, it smells wonderful already!  Slice approximately half a pint of grape tomatoes in half, then add to the bowl and stir.  Sprinkle with a pinch of sea salt.  Grate the zest of half a lemon into the bowl next, and then add in the juice.  Slice up half a yellow pepper to a size that you like and add it to the bowl, stirring the contents.  Next goes in fresh parsley and basil.  I left the parsley leaves whole and sliced the basil into ribbons.  The final ingredient for this aromatic bowl is slivers of salami, though you can leave that out if you're not a fan of salami.  I think it adds a delicious saltiness to the dish and gives the flavor a bit more depth.

Finished tortellini salad

Cook the tortellini according to package directions and drain (I used cheese tortellini, but you should experiment with whatever type you like).  Toss the warm tortellini with olive oil, the juice of the other half of your lemon and a pinch of sea salt.  Let the tortellini sit until it cools off slightly, then stir into your marinated veggies.  Make sure all the ingredients have a chance to get to know each other in the bowl.  This salad really is a treat for your senses and your taste buds!  Pair it with a nice glass of wine.  It's the perfect ending to a gorgeous day spent outside in the sun.

Bummer

When she isn't appearing in awesome blockbuster movies like the Ironman series, Gwyneth Paltrow is grooving in the kitchen.  I recently purchased her latest cookbook, It's All Good.  The concept for the book is making nutritious food that is both delicious and easy.  Once I got the book home I did what every normal person in possession of a new cookbook does, I read it cover to cover.  Seriously.  It's interesting and many of the recipes appealed to me, particularly because everything is made from scratch using wholesome ingredients.

Today was a busy day and included a run in the heat and humidity that drained my energy.  Even though I recharged with a healthy lunch, an afternoon snack was in order so I decided to try out the recipe for Bummer Bars from the new cookbook.  This tasty snack is anything but a bummer!   These bars are loaded with healthy ingredients such as quinoa flakes, ground flaxseed, maple syrup, dried apricots and walnuts.  I decided they needed almonds too.  (Maybe next time I'll also add in some dried blueberries or cranberries.)  The bars are baked in the oven and easily pop out of the pan that is cleverly lined with parchment paper.  Cutting the large bar into rectangles is no trouble at all.  I will be sad when I finally get down to the last Bummer Bar because they are really good, much better than any packaged granola bar I've ever reached for.  Perhaps that is where the name comes from?

A Bummer contains a base of dry ingredients: quinoa flakes and ground flaxseed (if you cannot find quinoa flakes, substitute rolled oats).  Then some spices are added for flavor: cinnamon, nutmeg and ginger (you can put in any spices that you like however!).  The wet ingredients that bind everything together are: olive oil, maple syrup and brown rice syrup.  Then the fun additions come in: nuts and dried fruit (use any combination that makes your mouth happy).  

Power Oatmeal

I tried a new experiment for breakfast today, and I'm happy to report that it turned out delicious!!  For all you runners out there, this power oatmeal will really refuel your body after a run.  I don't know about you, but after a hard running effort I feel ravenously hungry.  I'm amazed to report how thoroughly this breakfast satiated my hunger and left me feeling energized, not unhappily full or heavy.  Okay, so how much experimentation can you really do with oatmeal, right?  Well, today I added an interesting ingredient: chia seeds.  The tiny seeds of the chia plant, Salvia hispanica, originated in South America and were a staple in the diets of the ancient Mayans and Aztecs, and with good reason.  The Aztec warriors used chia seeds as survival rations, taking a pouch of chia seeds and a vessel of water on their trips; the seeds were their food source and when taken with the water they would hydrate their bodies for endurance.

What we know about chia seeds today is that they are loaded with antioxidants, in fact the antioxidant activity in chia seeds is higher than any other whole food, even blueberries.  They are also an excellent source of omega-3 fatty acids.  One ounce of chia seeds (about two tablespoons) offers 139 calories, 4 grams protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber.  The high fiber content gives chia seeds an interesting property, they are hydrophilic and can absorb up to 12 times their body weight in water!  Soaking chia seeds causes a gel to form around each seed, making them useful in cooking and baking.

For the oatmeal,  I used rolled oats and chia seeds cooked in unsweetened almond milk enhanced with a bit of coconut sugar and pumpkin pie spice.  Once cooked, I added in some dried cherries and dates.  After the first bite I realized a bit of salt was needed, so I topped it off with pumpkin seeds.  It made more than one serving, so I now have something to look forward to tomorrow morning!  All in all it took about five minutes to prepare, so no excuses not to try this healthy breakfast.

Kale Chips

Kale...before

Craving something crisp and salty?  I wonder if you ever considered having kale chips to satisfy your craving?  If not, you definitely ought to add it to your list of things to try.  These days kale chips even come pre-packaged so you don't really need time or energy to make them.  But making them is fun, so I recommend that you try it.  First, rinse and thoroughly dry the kale leaves with a clean kitchen towel.  Break the leaves up into bite-sized pieces and put them in a bowl.  For a large bunch of kale, add about two tablespoons of extra virgin olive oil and the seasonings of your choice.  I used sea salt and a little garlic powder.  Massage the oil into the leaves, admittedly that may sound a little odd, but try it.  Squeeze and toss the leaves so they are thoroughly coated with the oil and seasonings.  Then spread the leaves out onto baking sheets and roast for about 15 minutes at 400°F.  The result is a crisp and delicious snack you don't really have to feel guilty eating.

Why kale?  To put it simply, kale is one of the most nutritious vegetables you can eat. Period.

After...kale chips

For starters, it is rich in lutein and zeaxanthin compounds...which promote eye health.  (A girl with glaucoma is very interested in foods that promote eye health!)  Some other benefits of eating one cup of kale include: 5 grams of fiber, 15% of your daily dose of calcium and vitamin B6, 40% of magnesium, 180% vitamin A, 200% of vitamin C and 1,020% of vitamin K.  It is also a good source of copper, potassium, iron, manganese and phosphorus.  Have you signed up to try it yet?! The types of antioxidants found in kale help protect against cancer and lower cholesterol.  It truly is a superfood.   So do your body a favor and start snacking on some kale chips!

Spaghetti Anyone?

For tonight's dinner, Brian had a big plate of spaghetti and I opted for a vegetable alternative to spaghetti: spaghetti squash.  Is there a nutritional advantage to selecting roasted spaghetti squash over the typical egg pasta so many people know and love?  The answer is...it depends.  Very conclusive, right?  Both are low in saturated fat and sodium, and neither has any cholesterol.  A cup of cooked spaghetti contains approximately 220 calories, 42 g carbohydrates and 8 g protein.  It has a healthy dose of B vitamins as well as 50% of the daily value of the mineral selenium.  A cup of cooked spaghetti squash on the other hand, contains about 42 calories, 10 g carbohydrates and 1 g protein.  It is an excellent source of calcium, manganese, potassium, dietary fiber and vitamins A, B and C.  Ultimately your level of activity and nutrition goals will determine which option is best for you.  While I'm sure I will always be a pasta lover, spaghetti squash is an incredibly delicious alternative, particularly with a chunky sauce, and it's a bonus to pick up such a nice array of vitamins and minerals without overloading on calories and carbs.

Tonight I experimented with an old favorite recipe from The Moosewood Collective called Tomato Wine Sauce.  Ordinarily this vegetarian tomato sauce is incredibly flavorful on its own, but today I decided to add crumbled Italian sausage for added complexity and texture.  The ground fennel in the sauce paired beautifully with the fennel-seasoned sausage.  Once the squash was roasted, I used a fork to break the soft flesh into strands of "spaghetti" and then stirred it into the sauce.  With some freshly grated Locatelli cheese, this meal turned out to be a delight to my senses!

Sparkling Goodness

Cucumber-lemon water

I'm a sucker for fancy waters, juices and the like.  Give me Izze.  Better yet, San Pellegrino.  And then there is Orangina!  My tastebuds never get bored when there is something interesting at hand to sample.    The only limiting factor to taste enjoyment is my budget.  As I perused the water aisle during a recent visit to Whole Foods my eyes landed on a bottle of cucumber water, and I salivated.  Almost unconsciously my hand reached out for the bottle, and nearly made contact, when a little voice inside me said, "WAIT! Why not try making that yourself before you buy an 8-oz. bottle?"  I reluctantly lowered my arm and kept walking...to the produce department where I picked out a nice cucumber.  That evening I sliced half a cucumber and half a lemon, because it was in my produce bin hoping to be used, and dumped them in the bottom of a 2-qt. pitcher.  I filled it with water, covered it and put it in the refrigerator overnight.  The result was an incredibly refreshing glass of water!!  When all my delicious cucumber-lemon water was gone, I refilled the pitcher with fresh water.  The second batch was not quite as vibrant as the first, but still very tasty.

Ginger ale with mint

Since I was on a beverage roll, I moved on to a more ambitious experiment: ginger ale.  I simmered some water, sliced fresh ginger and honey until a bubbly syrup formed in the pan.  I poured the syrup into my trusty pitcher, added some fizzy club soda and fresh mint, and then put it in the refrigerator overnight.  I'll have to admit I was a bit unsure how it would turn out, but I was pleasantly surprised to taste it.  Since I let the fizzy soda sit in the refrigerator overnight it lost some of its fizz, but aside from that the taste was very crisp and refreshing.  

Muffins

As I continue to research the types of foods that harmonize with my Dad's new diet, I'm learning new things that should be included in any healthy diet.  Today I read that you can simply substitute oats for one third of the flour called for in muffin, cookie and pancake recipes.  Why bother adding in oats?  For starters oats, no matter what form, help your heart by lowering LDL, the bad cholesterol.  Oats also help keep blood sugar levels stable.

I decided to test out the oat to flour ratio with my go-to muffin recipe.  It's very basic yet produces a moist, delicious muffin every time.  The beauty is how easy it is to swap out star ingredients in the muffins.  I happened to have some fresh pears on hand from the orchard of my Mom's neighbor, so I decided pear and cinnamon would be the stars this time.  I'll have to say the oat experiment turned out delicious, so my muffin recipe is now appropriately amended.