Archive for ‘Breakfasts’

April 12th, 2011

Raspberry and Peanut Butter Smoothie

 

I miss the days of swinging by Jamba Juice for a cool, refreshing beverage whenever the mood strikes.  Jamba Juice doesn’t exist in this new place we call home.  I once heard a rumor that there was a Jamba Juice located on UNC-Chapel Hill’s campus, so one afternoon, I trekked over to the university and spent several hours trying to track it down, only to hear from a student that the one and only location in the Raleigh-Durham area had closed down a while ago.

Luckily, I own a blender and enjoy experimenting with making my own smoothies.  This Raspberry and Peanut Butter Smoothie is my new favorite.  I clipped the recipe out of a Real Simple magazine a few months ago, waiting for warmer weather to arrive before breaking out the blender.  The peanut butter adds a nice smooth texture to the smoothie and I love that I can get a good dose of protein with my breakfast beverage to help keep me satisfied longer.  I use a natural peanut butter, but if you decide to use a peanut butter with partially-hydrogenated oil and corn syrup, try omitting the honey or add to taste only.

 

Here’s Jackson giving his seal of approval!  The first time Maya tried this smoothie, she declared it an improper use of peanut butter.  However, since I had Maya be apart of the smoothie making process, she now enjoys this Raspberry and Peanut Butter smoothie just as much as her little brother.  :-)

Raspberry and Peanut Butter Smoothie
Printable Version

Makes 2 servings

Ingredients:
1 1/2 cup low-fat milk
1 1/2 cup frozen raspberries
1 banana
2 tablespoons natural peanut butter
2 tablespoons honey

Directions:
Place all ingredients in a blender and blend until smooth and frothy.

Source: Adapted from Real Simple

Nutritional Information:*
per serving (1 3/4 cup) :  384 calories; 60 grams carbohydrates; 12 grams fat; 14 grams protein; 12 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

 

March 29th, 2011

Multi-grain Sandwich Bread

 

The first time I baked a loaf of bread, I was in the fourth grade.  It was for a school science project and my mom spent all Sunday helping me make two loafs of bread.  One with yeast and one with out.  I won second place in my class science fair that year and was so proud of the little blue ribbon and certificate I received to mark my accomplishment, that I hung them on my bedroom door for years.  I think I was in junior high when the ribbon and certificate finally came down.  My little brother did the honors, one afternoon, in a fit of rage.  He was mad at me for something.  For what?  I do not know.  All I remember is finding my certificate and blue ribbon ripped to shreds outside my bedroom door.  I can only hope my daughter and son treat each other better then my brother and I did.

I hadn’t really given making a loaf of bread from scratch much thought since. The most I’d thought about making fresh baked bread was asking Santa for a bread machine last Christmas.  I must’ve been on the naughty list because I didn’t get one. :-(  It wasn’t until recently, while perusing through some old Cooks Illustrated magazines, that I considered the idea of making bread again.  The March/April 2006 issue of Cooks Illustrated had a step-by-step recipe for multi-grain sandwich bread that peaked my interest.  The bread making process was just as time consuming as I remember; although, this recipe does save some time by using instant yeast.  The taste and texture of this bread more than makes up for the time it takes to make though.  I must also point out, that there is an almost Zen quality to the feeling of kneading and shaping dough that I throughly enjoyed.  It was as if all the stress I’d been harboring melted away as I continued to work with the dough in a methodical way until the ball reached its desired consistency.

The taste and texture of the final loaf of bread far exceeded my expectations, which made this whole bread making experience even more worth it!  This bread tastes, not just like store-bought bread, but more like exactly like fresh baked artesian bread from a local bakery.  I may not always have time to make a fresh loaf of multi-grain sandwich bread, but when I do, I know this recipe won’t let me down.

 

Note:  The original recipe calls for Bob’s Red Mill or Arrowhead Mills 7 Grain Hot Cereal.  I looked high and low for the 7 grain with no luck.  I used the 10 grain hot cereal, instead, with great results.  I also wanted a slightly less seedy bread and reduced the 3/4 cup sunflower seeds to 1/4 cup.   These adjustments are reflected in the recipe below.

Multi-grain Sandwich Bread
Printable Version

Makes 2 9×5 inch loaves

Ingredients:
6 1/4 ounces (1 1/4 cups) 10-grain hot cereal mix
20 ounces (2 1/2 cups) boiling water
15 ounces (3 cups) unbleached all-purpose four, plus extra for dusting work surface
7 1/2 ounces (1 1/2 cups) whole wheat flour
4 tablespoons honey
4 tablespoons unsalted butter, melted and cooled slightly
2 1/2 teaspoons instant yeast
1 tablespoon table salt
1/4 cup unsalted sunflower seeds
1/2 cup old-fashioned rolled oats

Directions:
In bowl of standing mixer, place cereal mix and pour boiling water over cereal; let stand, stirring occasionally, for one hour.  Meanwhile, in medium bowl, whisk flours.

Once cereal mixture has cooled, add honey, butter, and yeast; stir to combine.  Attach bowl to mixer and fit with dough hook.  Run mixer on low speed and add flours 1/2 cup at a time.  Knead until dough forms a ball, 1 1/2 to 2 minutes.  Cover dough with plastic and let dough rest for 20 minutes.

Add salt and knead on medium-low speed until dough clears sides of bowl, 3 to 4 minutes (add 2 to 3 tablespoons more all-purpose flour and continue mixing if dough doesn’t clear sides).  Once dough clears sides, continue kneading for 5 more minutes.  Add seeds and knead for 15 seconds.  Transfer dough to floured work surface and knead by hand to disperse seeds evenly and dough forms taut ball.  Place dough into large greased bowl with 4-quart capacity.  Cover with plastic wrap and allow to rise until doubled, 45 to 60 minutes.

Spray two 9×5 inch pans with nonstick cooking spray.  Transfer dough to lightly floured work surface and form into 12×9 inch rectangle; cut dough in half crosswise.  Roll each dough piece into a log by starting at farthest end and keeping roll taut by tucking it under itself as you go.  Seal each loaf by pinching seam gently with thumb and forefinger.  Spray loaves lightly with nonstick cooking spray.  Roll each dough log in oats to evenly coat.  Place loaf seam-side down in greased loaf pan.  Press dough gently into corners.  Cover pans lightly with plastic wrap and let rise until amost doubled in size, 30 to 40 miutes.  Dough should barely spring back when poked with knuckle.

Meanwhile, adjust oven rack to middle position and heat oven to 375°.  Bake loaves until internal temperature is 200° on instant-read thermometer, 35 to 40 minutes. Remove loaves from pans and cool on wire rack, about 3 hours, before slicing.

Once completely cooled, wrap loaves tightly with plastic wrap and store for up to 3 days.  For longer storage, add a layer of foil to loaves and store in freezer for up to one month.

Source: Adapted from March/April 2006 issue of Cooks Illustrated

Nutritional Information:*
per serving (1 3/4-inch slice) :  135 calories; 24 grams carbohydrates; 3 grams fat; 4 grams protein; 2 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.


March 17th, 2011

Whole Grain Carrot Muffins

Before I had children of my own, I had the crazy idea that my love of food would automatically transfer to any tiny offspring I would bring into this world.  I scoffed at parents that would puree vegetables in a blender and add them to things like cake and macaroni and cheese.  I thought all one had to do to have children who enjoyed eating healthy food is to lead by example, limit sweets from early on so as not too spoil their developing taste buds, and maybe involve them in the cooking process from time to time.  Are you laughing yet?  The only way you are not laughing right now, is if you haven’t had first hand experience feeding your own toddlers and preschoolers.

I’m still holding strong on the whole not-adding-pureed-veggies-to-common-kid-friendly-foods thing, but I do look for other ways to sneak a little healthy goodness into my little ones diets.  These whole grain carrot muffins are a perfect and tasty way to get my kids to eat healthy without dumbing down the food.  The shredded carrots are clearly visible in this muffin, but all the kids notice are the shiny, bright red cranberries.  These muffins are also perfectly suitable for the grownups as well.  The oats add a little crunch and the banana and shredded carrot keep these muffins moist and full of flavor, which is only intensified by the occasional burst of sweet and juicy cranberries.  Enjoy!

Whole Grain Carrot Muffins
Printable Version

Makes 12 muffins

Ingredients:
1 1/4 cup white whole wheat flour
1/2 cup brown sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon nutmeg
1/2 teaspoon coarse salt
1 cup old-fashioned rolled oats
1/2 cup dried cranberries
3 tablespoon olive oil
1 large egg
1/3 cup low-fat milk
4 medium carrots, shredded
1 medium ripe banana, mashed

Directions:
Heat oven to 400°.  Grease a 12-cup muffin pan or use muffin cup liners.  In a large bowl, whisk flour, sugar, baking soda, baking powder, nutmeg and salt until well blended.  Stir in oats and dried cranberries.  Add oil, egg, milk, carrots, and banana and stir until batter is moist.

Fill each muffin cup with 1/4 cup batter and bake for 22-24 minutes or until a toothpick inserted in a center of a muffin comes out clean.

Store muffins in an airtight container for up to three days.

Source: Adapted from Everyday Food

Nutritional Information:*
per serving (1 muffin) :  166 calories; 29 grams carbohydrates; 5 grams fat; 4 grams protein; 3 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

 

 

March 3rd, 2011

Whole Wheat Waffles

 

I’ve already shared with you my obsession of hoarding pancakes in the freezer to have on hand for quick and healthy breakfasts that the kids love.  Well, that obsession doesn’t stop at pancakes.  Right next to the Ziplock bags of frozen pancakes are neat little stacks of my family’s favorite whole wheat waffles.  Since waffles are something we eat on a consistent basis and I’m on a mission to introduce more whole foods into my family’s diet, I needed to find a recipe that used less processed ingredients like sugar and all purpose flour.  I first tried to use my old go-to waffle recipe and simply replace the all purpose flour with whole wheat flour, but the waffles always came out with a dry, gritty texture and had an overpowering wheat flavor that couldn’t be cut with any amount of maple syrup.  Plus, this plan didn’t even address the processed sugar problem.  As I became more emboldened in my decision to feed my family more whole grains and less processed junk, I needed to find a solution to my waffle debacle.

After doing more research on the issue of whole food, I came across a blog by a fellow North Carolinian who was in the midst of a 100 Days of Real Food Challenge.  Lisa is a true inspiration when it comes to eating an exclusively whole food diet and lucky for the rest of us, she shares her families journey, along with some truly tasty alternative recipes to some of America’s favorite processed foods, including waffles!

Lisa’s recipe calls for honey (a natural sweetener) instead of  sugar and King Arthur’s White Whole Wheat Flour, which is ground from white wheat berries and has a milder flavor than regular whole wheat flours made from red wheat.  These waffles are so moist and have a lightly sweetened cinnamon flavor.  I actually prefer these to the old “evil” processed waffles of yore and I love that my kids are starting off their day with a dose of healthy whole grains.

Here are a few tips for a more enjoyable waffle making experience:

  • When measuring out the honey, grease the tablespoon with oil first.  This ensures that the honey will quickly slip right out and you’ll get every last drop of goodness in the batter.
  • The batter for this recipe is much thinner than regular waffles, so you might need to decrease the amount of batter used per waffle, depending on how apt your waffle maker is to overflow.
  • For freezer storage:  Place completely cooled waffles in a Ziploc bag and freeze for up to one month (our’s never last that long).  Reheat in toaster or microwave.

The recipe below is a double batch of the original to ensure ample waffles for freezing purposes.  Happy waffle making and don’t forget to check out Lisa’s blog, 100 Days of Real Food, for more information on eating and cooking with “real” food.

Whole Wheat Waffles
Printable Version

Makes 8- 10 servings

Ingredients:
4 eggs
3 1/2 cups milk
1/2 cup canola oil
2 tablespoons honey
1  teaspoons ground cinnamon
1/2 teaspoon baking soda
3 cups whole wheat flour
4 teaspoons baking powder
1/4 teaspoon salt
fresh fruit and maple syrup for serving

Directions:
Heat waffle iron; lightly grease with oil.

In a large bowl, whisk together eggs, milk, oil, honey, cinnamon, and baking soda.  Add flour, baking powder, and salt and whisk until batter is smooth.

Pour batter in center of waffle iron and bake until steaming stops.  Carefully remove waffle with non-metal utensil.

Source: Adapted from 100 Days of Real Food

Nutritional Information:*
per serving :  369 calories; 38 grams carbohydrates; 19 grams fat; 14 grams protein; 5 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

February 22nd, 2011

Oatmeal Applesauce Pancakes


Oatmeal Applesauce Pancakes

In recent months, I’ve taken an interest in reducing the amount of refined foods I use when baking, and replacing them with more whole grains and natural sweeteners.  I haven’t completely eliminated white flour and sugar from our kitchen, but have begun to steer clear of them when cooking foods that we eat frequently.  There is one breakfast item, in particular, that the whole family eats often.  In fact the kids eat them almost on a daily basis.  Every weekend, I make a huge batch of fresh pancakes for a nice leisurely family breakfast. Then I take the leftover pancakes, pop them in large Ziplock bag and find a spot for them in our overcrowded freezer.  During the week, I warm the pancakes up in the toaster for a quick and healthy breakfast that the kids love!

White whole wheat flour has been my grain of choice since making the switch from using refined white flour, but since we eat pancakes so often, it’s nice to switch it up with a different whole grain.  I got my opportunity to try a new pancake a few weeks ago when I received an email from Whole Foods with a link to this Oatmeal-Apple Pancakes recipe.

Some tweaking to the original recipe was required to accommodate my penchant for hoarding pancakes in my freezer.  The Whole Foods recipe is written for two servings and suggests using a blender to puree all the ingredients together.  I wasn’t sure my blender would be up to the task of handling a triple batch, so I called upon my food processor to make an oat flour before adding the additional ingredients.

 

Once the oatmeal came to a coarse flour consistency, I transfered the contents to a larger mixing bowl to combine with the applesauce, egg and maple syrup.  I also added some milk to thin out the batter just a little.  I usually prefer thin pancakes, as the thicker variety tend to taste a little dry for my taste, so I was a little worried when these Oatmeal Apple Pancakes were cooking in the electric griddle.  These pancakes look thick as they brown in the griddle and feel heavy when flipping, but I was pleasantly surprised when I took my first bite!  Even though, the pancakes are much thicker than I’m use to, the texture is not dry at all.  The applesauce keeps the inside of the pancake  moist and the maple syrup rounds out the favor of the oats nicely.  I’m so glad to have a new go to healthy pancake recipe for weekend breakfasts and, of course, I’ll keep a stash of these in the freezer for those on the run, quick weekday breakfasts.

Oatmeal Applesauce Pancakes
Printable Version

Makes approximately 18 pancakes

Ingredients:
3 cups rolled oats
1 1/2 cups applesauce
3 eggs, lightly beaten
6 tablespoons maple syrup, plus more for drizzling
1/4 cup milk
1 tablespoon butter

Directions:
Pulse rolled oats in food processor until coarse flour forms.

Transfer to a large bowl and whisk in applesauce, eggs, maple syrup and milk until smooth.

Melt 1/2 tablespoon butter in large skillet over medium heat.  Drop 2 tablespoons of batter into skillet to form each of six pancakes.  Cook, flipping once, until golden brown and cooked through, about 2 minutes per side.  Add 1/4 teaspoon butter before next two batches of six pancakes.

Serve with a drizzle of more maple syrup, if desired.

Source: Adapted from Whole Foods

Nutritional Information:*
per serving (3 pancakes) :  272 calories; 48 grams carbohydrates; 7 grams fat; 8 grams protein; 5 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

February 17th, 2011

Homemade Granola

Granola is one of those foods that, once you have homemade, you can’t go back to eating store bought stuff that tastes like cardboard.   This is the real deal and it’s so easy to make.  I actually get excited when my homemade granola stash runs out because it means my house will smell amazing for the rest of the day when I make a new batch!  Seriously, if your house is on the market, forget the fresh baked cookies, try making a batch of homemade granola for your next showing instead.  It will make your house smell warm and inviting.

I love this homemade granola so much, that I eat it almost everyday.  The maple syrup evenly coats every morsel with a thin layer of sweetness that is balanced perfectly with a touch of salt.  I like granola best sprinkled over yogurt, but it also makes a great bowl of cereal in the morning with a little milk, or can be enjoyed all on it’s own for a crunchy and healthy snack.

 

The maple syrup can easily be replaced in this recipe with honey, but make sure to reduce the cooking time by about 5 minutes, as the honey seems to have a lower burning point than maple syrup and browns more quickly.  The original recipe, from Real Simple, calls for the addition of shredded coconut, but I’ve omitted it in the recipe below, as I’ve found that the coconut’s flavor and texture is completely lost among the granola’s bolder counterparts of nuts, seeds, oatmeal and dried fruit. Save your money from tasteless, shriveled up coconut and use it, instead, to buy a pretty glass container to store your very own tasty homemade granola.

 

 

Homemade Granola
Printable Version

Makes 6 cups

Ingredients:
4 cups rolled oats (not quick cooking)
1 cup sliced almonds
1/4 cup unsalted pepitas (hulled pumpkin seeds) or shelled sunflower seeds
1/2 cup maple syrup
2 tablespoons canola oil
1/2 teaspoon kosher salt
1 cup dried fruit (such as cherries, cranberries, raisins, or currants)

Directions:
Heat oven to 350° F.  In a large bowl, combine oats, almonds, and pepitas and stir to coat with the maple syrup, oil and salt.  Bake until golden and crisp, 25 to 30 minutes, tossing once halfway through baking time.  Add the dry fruit; toss to combine and let cool.  Store for up to three weeks in an airtight container in a cool, dry place.

Source: Adapted from Real Simple

Nutritional Information:*
per serving (1/4 cup) :  114 calories; 18 grams carbohydrates; 4 grams fat; 2 grams protein; 2 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.