Tag Archive: Healthy

Coconut Flour Breakfast Bake

coconut-flour-breakfast-bakes

I’ve really come around to loving coconut flour over the past few months. At first I made vanilla cupcakes, then chocolate ones; then at some point I realized I needed to learn to make something else with coconut flour besides cupcakes or else I’m going to be having a lot of dessert. Since coconut flour is so healthy, I thought why not make a breakfast with it?

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2 Tablespoons of coconut flour have 6g of fiber and 3g of protein. That’s already more than most breakfast cereals. Combined with some eggs for extra protein, banana for sweetness(because the thought of starting my day with something savory makes me shudder), and nut butter for healthy fats it’s a really filling way to start the day. Besides, coconut and banana just belong together. And rum. But I’m not quite sure for breakfast.

I don’t actually bake these because I have a microwave that I love and use but if you were to bake these set the oven to 350 degrees and bake for 15 minutes or until the center has set.

Coconut Flour Breakfast Bake

Prep time: 5 minutes

Cook time: 3 minutes

Ingredients(For one serving):

  • 2 Tablespoons coconut flour
  • 2 or 3 eggs
  • 1 ripe banana, mashed
  • Pinch of salt
  • 1/2 teaspoon vanilla extract(optional)
  • 1/4 teaspoon lemon zest(optional)

coconut-flour-breakfast-bakes-garnish

Method:

  1. In a small bowl, mix together all of the ingredients you’re using into a smooth and even batter. If the batter is too thick, slowly add water until it’s mixable.
  2. Pour the batter into a 6oz or 8oz ramekin depending on the number of eggs you used.
  3. Microwave at high for 3 minutes.
  4. Remove from the microwave. Top with dried fruits, nuts, or nut butter. Enjoy hot or at room temperature.

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With 3 eggs and 2 Tablespoons of peanut butter, this has about 30g of protein, 11g of fiber, and plenty of healthy fats to fill up and let you focus on other things throughout your morning.

3 Healthy Foods For College Cooking

Even though I’ve been cooking at college for almost 3 years now, this is only my second semester being completely off meal plan. Last semester I spent a lot of time figuring out what was “reasonable”; sure, it’d be nice to cook dinner from scratch every night, but when the kitchen is 3 floors away and you’re tired from classes that’s just not happening. So I learned how to plan better and what the right foods were to keep around. And I also learned you can cook just about anything in the microwave. That was a pretty damn important life lesson.

But back to the food. I found out which foods worked best for me and on a budget. Whenever I seem to talk to people about going off meal plan, they have it in their head that they could eat out for every meal. I tell them the same thing each time: “That’s just not affordable.” But here’s what is.

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Eggs:

Since I became a vegetarian I’ve been eating more and more eggs. They’re versatile enough for breakfast, lunch, or dinner, and a great source of protein. Best yet is that they’re cheap. I tend to get the 18-count pack at Whole Foods since I know I’ll go through them. I don’t worry about the cholesterol of the yolks since most science shows that it’s the saturated fats—not cholesterol—in foods that raises your own cholesterol and eggs are fairly low in saturated fats.

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There’s also a million ways to cook eggs, so you’ll never get tired of them. They’re an easy way to add calories to breakfast oatmeal or make into a meal scrambled and combined with sauce. And if you’re feeling really lazy, you can always scramble them and pop them in the microwave.

For more ideas take a look at the egg recipe page.

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Whole Grains:

Gluten-free whole grains are one of my pantry staples. They last forever so you can save a lot by buying in bulk. I’ll usually cook a pound at a time ration it out through the week so I don’t need to keep cooking more every day. And since there’s a huge variety, you’ll never get bored with what to eat. My favorites are oatmeal, quinoa, popcorn, and brown rice, which are all full of fiber and nutrients.

3-healthy-foods-for-college-cooking-quinoa

These are great for college students because grains are budget friendly and all you need to cook them is a standard rice cooker(I use a Zojirushi), which makes it a dorm-room friendly food.

For ideas, look at the quinoa recipe page or learn how to season rice to make it tastier without much effort.

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Trail Mix(or nuts and dried fruit):

Calorie for cost, dried fruit and nuts are some of the best things for your budget. And they’re healthy, too! Just be sure to avoid ridiculously priced ones like goji berries or raw mammoth pecans; good old raisins and peanuts will treat your body just as well.

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You could just grab a handful and eat it as a snack, or use Ziploc baggies and portion them out into servings to take around with you. That way they’re much cheaper than most portioned snacks.

If you happen to have a food processor, I love mixing them into homemade Larabars and energy balls for something with a different taste and texture. Some good recipes to try are raw salted almond brownies, PB&J balls, honey peanut butter, and homemade Nutella.

If you have any other healthy bargain foods to add to the list in the comment section, I’m sure others(not to mention myself!) would love to hear!

Firecracker Guacamole

Firecracker-Guacamole

The Superbowl is coming up; I only know that because The Voice premiers right after it and that’s what I really want to watch. Maybe I’ll sit through 3 hours of football or maybe I’ll just eat chips and dip the whole time and not look up at the TV; the latter sounds more fun.

I never really made guacamole before and my first time got off to a rough start: I confused jalapeno and habanero peppers. I’m pretty sure traditional guacamole has jalapenos. This one has habaneros which are a little spicier. I didn’t wear gloves or anything while I was dicing it and ended up sniffling for the rest of the afternoon; those little buggers are hot!

Firecracker-Guacamole-dip

What makes this guacamole unique is that the onions are gently cooked. No one wants raw onion breath, especially at a party. Sautéing them in a pan in some water takes away that bitterness, and since it’s cooked in water and not oil it saves the guacamole from getting too oily. You can include or exclude the cilantro based on your preference; I can’t stand the flavor so I left it out.

Firecracker Guacamole

Prep time: 15 minutes

Cook time: 0 minutes

Ingredients:

  • 3 ripe medium-sized avocadoes
  • 1 small tomato
  • 1/2 yellow onion
  • 1 habanero pepper
  • 1/2 Tablespoon lemon or lime juice
  • 1/2 teaspoon salt
  • 2 Tablespoons chopped cilantro(optional)

Firecracker-Guacamole-close-up

Method:

  1. Peel and mash your avocadoes together in a large bowl.
  2. Carefully dice the onion, tomato, and pepper. Add the tomato and pepper in with the avocado reserving the onion.
  3. Heat a large pan over medium with a little water in the bottom. Quickly sauté the onion in the water for a couple minutes until the diced onions are semi-translucent. Remove from the heat and add in with the avocado.
  4. Add in your citrus and salt and cilantro if using and mix all of the ingredients together.
  5. Serve at room temperature. Store in the refrigerator for up to a day.

Firecracker-Guacamole-Scoop

This wasn’t the spiciest thing I’ve ever tasted but it certainly wasn’t mild, either; it was right around my heat level. Just be careful to wash your hands after handling the pepper. Nobody wants to rub that into their eyes or worse.

Healthy Tofu Stir-Fry

Healthy-Tofu-stir-fry

When I posted about seasoning rice, I got asked what I was eating it with. Well, here’s the recipe. It’s really hard to find gluten-free vegetarian options at Chinese restaurants. Most of the times I’ve been able to eat out, it’s been fried tofu, which is lovely the first few times but after a while starts weighing you down. Some things are just better to make yourself.

I didn’t press my tofu before making this but it would probably help the texture of the tofu. You could swap in tempeh cubes, seitan, or shredded chicken. To keep it gluten-free, make sure to use a wheat-free soy sauce.

Healthy Tofu Stir-Fry

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients(Makes 2 servings)

  • 1 block firm or extra firm tofu, cubed
  • 2/3 cup bean sprouts
  • 2/3 cup broccoli slaw
  • 3 Tablespoons soy sauce
  • 1/4 cup sugar OR 3 Tablespoons liquid sweetener
  • 1 Tablespoon sriracha sauce(optional)
  • 2 Tablespoons cooking starch(arrowroot, tapioca, or corn) + 2 Tablespoons water
  • 1/2 teaspoon salt
  • 1 Tablespoon toasted sesame oil(optional)

Healthy-Tofu-stir-fry-close-up

Method:

  1. Heat up a large frying pan over medium heat and toss in the tofu, bean sprouts, broccoli slaw, soy sauce, sweetener and sriracha. Mix thoroughly
  2. Cover with a lid and let the contents steam until the vegetables are tender and the tofu has taken on a brown color, about 5-10 minutes.
  3. Dissolve your cooking starch in the water and pour it into the pan. Quickly mix the contents around while the starch turns the cooking liquid into a glaze.
  4. Finish with salt and sesame oil if using. Serve hot with vegetables or rice.

Healthy-Tofu-stir-fry-plated

This goes great with seasoned rice or healthy Chinese broccoli. I wouldn’t omit the sweetener or it would taste rather bland. If you don’t use the sriracha, add about 1/2 Tablespoon of rice vinegar instead to make the flavor pop.

Chocolate Peanut Butter Snack Balls

chocolate-peanut-butter-snack-balls

Lately I’ve been obsessed with these raw fruit and nut snacks. And I’m always obsessed with chocolate peanut butter. I can’t understand what took me so long to combine the two.

I’m not going to sugarcoat these and say they taste like Reese’s peanut butter cups; they don’t, and anyone who could get that flavor with just fruit and nuts would be a miracle worker. But these do taste deliciously sweet and salty with a hint of cocoa and silky smooth peanut butter. They’re certainly good enough to satisfy a snack craving. And if you want to take these to the next level, you can always mix some chocolate chips(or peanut butter chips!) into the batter for a real chocolate peanut butter treat.

Chocolate Peanut Butter Snack Balls

Prep time: 10 minutes

Cook time: 0 minutes

Ingredients(makes about 14 balls):

  • 16oz pitted dates
  • 1/2 cup peanut butter
  • 6 Tablespoons cocoa powder
  • 3 Tablespoons chia seeds
  • 1/4 cup peanuts or chocolate chips(optional)

chocolate-peanut-butter-snack-balls-peanut-butter

Method:

  1. Blend the dates in a food processor until they stick together and form a big dough ball.
  2. Add in the peanut butter and cocoa powder and continue mixing until all of the ingredients are blended together.
  3. Stop the processor; move the dough to a separate bowl and add in the chia seeds and any other mix-ins you might want. Knead them in throughout the dough.
  4. Break off 1oz pieces and roll them into 1-inch balls. Store in an airtight container at room temperature for up to a week. 

chocolate-peanut-butter-snack-balls-peanuts

The Most Popular Recipes Of 2011

Life’s a bit of a popularity contest; I’m not delusioned into thinking otherwise. And so, instead of me telling you what my favorite recipes have been so far, I figured it’d be more useful to show you the recipes you all picked as the best—the popular crowd.

These are my 5 most visited recipes over the past year. Rereading the comments on all of these posts, I’m shocked by how many people tried(and loved) them. It makes me happy since I loved all of these, too. Hopefully as popular as they are you’ll find one that’s new to you and be inspired to try it out like others have.

hazelnut-chocolate-cake

These Raw Vegan Hazelnut Chocolate Cakes blew up on stumbleupon. With almost 40,000 views and a couple hundred likes, it’s been a huge hit for plenty of foodies. But don’t think it’s just for raw vegans; this tastes delicious no matter who you are(even the avocado frosting, which I swear you won’t be able to taste anything funny in).

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Healthy Frozen Smore Parfaits were a huge hit on Pinterest over the Summer. I have to say I made these more times than I can count myself; they were the perfect way to beat the Summer heat with 2 servings of fruit in each serving. 

If you’ve ever googled “Almond Flour Cookies”, you’ve probably landed on these Almond Flour Chocolate Chip Cookies. It’s one of my most visited daily pages and has been visited even more frequently in the past few weeks; looks like a lot of people will be having gluten-free holidays. The best thing about these is that you probably already have all the ingredients for them in your pantry. 

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To this day I’m surprised by how often this Peanut Butter Yogurt Dip is pinned on Pinterest. If everyone who pinned this onto a board called “NEED TO MAKE!!” actually has—well that would be a lot of peanut butter. Apparently it’s a big hit with little kids, which I can understand since I love it and am pretty much just a big kid at heart.  

January-6th-067

This Peanut Butter Chocolate Chip Hummus is probably my most made recipe judging by the comments and testaments I’ve gotten. If you’re still afraid of the idea of a sweet hummus, trust the hundreds of people who tried it and know that you can’t taste anything but goodness.

Here’s to 2012 being an even tastier year.

Walnut & Herb Quinoa Cakes

walnut-and-herb-quinoa-cakes

One of my favorite things about being home so far has been having a stove to use whenever; it’s much more motivating to cook something when your refrigerator and stove aren’t separated by 3 flights of stairs.

Quinoa cakes are something that have always intrigued me; they look so fancy and yet always sounded like something easy to make. Finally after seeing Emily post about them, I knew I had to try them. These couldn’t have been easier to throw together. I just took the ingredients out of my pantry and they were cooked before I knew it.

This recipe calls for precooked quinoa, so if you’re planning on making this note that cooking the quinoa will take extra time if you don’t already have some.

Walnut & Herb Quinoa Cakes(inspired by this recipe)

Prep time: 5 minutes

Cook time: 10 minutes

Ingredients(Makes 2 cakes or 1 serving):

  • 3/4 cup + 2 Tablespoons cooked quinoa
  • 1 egg
  • 1 teaspoon Herbes de Provence
  • 1/2 teaspoon salt
  • 2 Tablespoons crushed walnuts
  • Oil for cooking

walnut-and-herb-quinoa-cakes-fork

Method:

  1. Combine the first five ingredients together in a bowl and mix until it all comes together.
  2. Heat a large frying pan over medium-high heat and add a little oil to keep the cakes from sticking. Drop a lump of the quinoa mixture onto the hot pan and with a spoon or fork flatten it into a patty shape.
  3. Cook for 5 minutes on each side, flipping once halfway through to get a nice, crisp crust. Repeat with the other half of quinoa and egg mixture.
  4. Serve hot or cold as leftovers.

walnut-and-herb-quinoa-cakes-serving

I loved how the walnuts on the outside toasted up and gave incredible flavor to the cakes. Overall this was a surprisingly easy and delicious recipe, something I’d make again and again.

Eat Healthy: Raw Brownies

filling-up-on-raw-brownies

I could never give up chocolate. It’s a daily thing for me. Even when I want to eat healthy, I’m always drawn back to it, and frankly I have no willpower to resist.

That’s where the beauty of something like raw brownies come in. These are sweetened with dried fruit and the only fat comes from nuts, which are whole foods. It’s a big improvement over refined sugar, cocoa butter and milk fat. To make these, I threw together some dates, figs, hazelnuts and walnuts in my food processor, and then folded in extra walnuts when it was done to give them an added crunch. Not only are they delicious, but they’re filling, too.

filling-up-on-raw-brownies-serving

Since that’s not exactly a recipe, I thought I’d share a few raw chocolate cake recipes I have made in the past that are similar and just as delicious:

Gabriel’s recipe is super simple. It has added coconut oil and agave nectar which makes the brownies a little more moist and extravagant. It’d be the perfect thing to make if you want to impress someone and show off how good raw food can be.

Katie’s recipe has just fruit for the sweetener and nuts for the fat like the ones I made. I like the addition of vanilla for a stronger chocolate flavor.

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I went through the first batch of these all too quickly. You’d better double the recipes since I’m sure you’ll fall in love with them, too.

Chocolate Mint Almond Butter

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Have you tried Justin’s chocolate almond butter? Don’t because you might never want to eat anything else. It’s really terrific. I just love the combination of chocolate and almonds; I figured this could only be made better with mint, and I think I was right.

This is another super easy do-it-yourself gift for foodies(vegan and gluten-free!) or a treat for yourself. I can’t believe how good this is in the morning in a bowl of oatmeal. I used Trader Joe’s creamy unsalted almond butter to get things going a little quicker, but you can also make it from raw or roasted almonds for a fully homemade treat.

Mint Chocolate Almond Butter

Prep time: 10 minutes

Cook time: 0 minutes

Ingredients(Makes about 16oz):

  • 12oz(3 cups) almonds OR 12oz(1 1/2 cups) natural almond butter
  • 1/4 cup cocoa powder
  • 1 teaspoon mint extract
  • 1/4 cup powdered sugar

mint-chocolate-almond-butter-ingredients

Method:

  1. Put the almonds into a food processor and blend until smooth and runny. If you’re starting with almond butter, skip this step and just scrape the almond butter into the food processor.
  2. Add in the powdered sugar, cocoa powder, and mint extract and blend until completely emulsified.
  3. Scrape the almond butter into a seal-tight jar. Store at room temperature for up to a month.

mint-chocolate-almond-butter-close-up

If you want to eat this off of a spoon, I wouldn’t judge; there’s been plenty of that this week.

Fig And Hazelnut Balls

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One of the things I said I was going to do now was eat better, especially when it comes to sugar. Now I’m not delusioned too think I could ever give up the sweet stuff; instead I’m just looking to eat more sweets that also have nutrition to them. And for that I look towards dried fruit.

fig-and-hazelnut-ball

I’ve always loved fruit and nut snack bars like Larabars. They’re one of those all-too-few things that taste good and are good for you. They’re also incredibly easy to make at home, which opens up infinite flavor combinations. The combination of figs, hazelnuts, cinnamon and nutmeg taste like Winter to me.

Fig And Hazelnut Balls

Prep time: 5 minutes

Cook time: 0 minutes

Ingredients(Makes about 14):

  • 8oz pitted dates
  • 8 figs, chopped
  • 3/4 cup toasted hazelnuts
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg

Method:

  1. In a food processor, blend the dates until they form a sticky dough ball. If after a few minutes your dates haven’t come together, they might have been too dry to begin. Simply add a tablespoon of water and continue blending until they do come together.
  2. Move the date dough to a separate bowl. Chop the hazelnuts and figs in the food processor until they’re broken into small pieces.
  3. Dump the fig and hazelnut bits into the bowl with the date dough, adding in the cinnamon and nutmeg. Knead the two together. Break off pieces to roll into a ball or into a bar.
  4. Store in an air-tight container at room temperature for up to a week.

fig-and-hazelnut-balls-stack

I used the roasted salted hazelnuts from Oh Nuts! and the little bit of salt really was a nice touch if you like salty-sweet snacks. It’s not going to fool anyone as a dessert but it’s a good snack to keep on hand to fight an afternoon sweet craving.