Breakfast Rx: Zucchini muffins

Refined sugar free. Not gluten free. Very yummy. Next time I might add some oats or nuts. Turned out well for a first try.

Ingredients:

3 cups finely grated zucchini (@2 whole)

2 beaten eggs

2 teaspoons vanilla

1 cup olive oil (light or mild tasting)

2/3 cup real maple syrup

1/3 cup raw honey, softened

1 1/2 cups whole wheat flour

1 1/2 cups all purpose flour

2 teaspoons baking soda

2 teaspoons baking powder

1/2 teaspoon salt

1 1/2 teaspoons cinnamon

Directions:

1 Preheat the oven to 350 degrees. In a mixing bowl, combine the zucchini, eggs, vanilla, olive oil, maple syrup, and honey. Stir gently until mixed; set aside.

2 In a large mixing bowl, combine the flours, baking soda, baking powder, salt, and cinnamon. Stir to combine and make a well in the middle. Pour the wet mixture from step one into the well and stir just a few times until barely combined. Overmixing makes the muffins tough and hard, so I try to limit myself to 15 big around-the-bowl stirs.

3 Pour the batter in a muffin tin lined with parchment cups. Makes 12 muffins. Fill batter to top. Bake for 20 minutes or until the muffins are golden brown and the tops spring back when you press on them.

Recipe courtesy of Pinch of Yum

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Meatless Monday Rx: Eggplant Lasagna

Tried something new….my daughter & I have been eating plant-based meals all weekend while the boys were away. This was delicious!

Ingredients:

1 large eggplant

I jar crushed tomato sauce

Handful of fresh basil, chopped

1-2 tbsp oregano fresh or dried

1/2 container of ricotta cheese (I use sheep)

1/2 cup grated Parmesan

1/2 cup grated mozzarella (I use goat)

1 egg

Directions:

1. Preheat oven to 400F.

2. Thinly slice eggplant @5mm thickness. Place on parchment lined baking sheet (I had to use 2). Drizzle with EVOO, salt & pepper. Bake for 20-25 minutes. Remove from oven. They will look a bit dry, that’s ok!

3. Mix basil & 1 tbsp oregano into sauce. Set aside.

4. Mix ricotta, Parmesan, egg & 1 tbsp oregano together. Set aside.

5. In a casserole dish, layer the eggplant, then sauce then ricotta mixture. Repeat this 3 times ending with the ricotta mixture on topmost layer.

6. Sprinkle with mozzarella and a bit of Parmesan.

7. Bake for 30 minutes.

Serves 4-6

We enjoyed this with maple balsamic roasted Brussels sprouts and fresh corn on the cob because the season is almost over. We try to eat seasonally when possible.

GF Sweets Rx: Chocolate Chunk Almond Coconut Cookies

Another hit….gluten and refined sugar free. Watch closely while baking, they can burn quickly.

Ingredients:

3/4 cup coconut oil, solid but soft

3/4 cup almond butter, crunchy

3/4 cup coconut sugar

2 eggs

1 tsp vanilla

2 cups almond flour

1/2 tsp each salt & baking soda

1/3 cup finely shredded unsweetened coconut

1 pkg dark chocolate chips/chunks/pieces

Instructions:

1. Preheat oven to 350F.

2. In a large bowl, beat coconut oil, almond butter & coconut sugar. Add eggs & vanilla. Beat well.

3. Add baking soda & salt to the almond flour, combine then gradually add to wet ingredients.

4. Stir in coconut & chocolate.

5. Drop by healing tbsp onto parchment covered baking sheet or stone.

6. Bake for 10-11 minutes until cookies are just beginning to brown around the edges. Cool for 5 minutes then transfer to cooling rack.

Makes @33 cookies

Sweets Rx: Aviva’s Chewy Chocolate Chip Cookies

I tasted these little bites of Heaven at Aviva’s house during a meeting of likeminded wellness practitioners celebrating the completion of a year long course in Integrative Medicine for women. Nutrition is important to us as is self-care and joy. These treats were conceived by Aviva’s daughter. They are gluten free and nutrient dense. The perfect bite!

Ingredients:

1 egg

1 tsp vanilla

3 tbsp unrefined coconut oil

1/3 cup maple syrup

1 1/2 cups unsweetened finely shredded coconut

1 cup almond flour

1/2 tsp baking powder

1/4 tsp sea salt

1/2 cup dark chocolate chips

Directions:

1. In large bowl, whisk egg, vanilla, oil & syrup.

2. Add dry ingredients (coconut, almond flour, baking powder & salt). Stir.

3. Add chocolate chips, combine.

4. Drop by tbsp onto baking parchment or stone.

5. Bake at 350 for 10 minutes. Watch closely as they burn quickly.

makes 18 cookies

(this recipe was modified from the original)

Meatless Monday: Stuffed Sweet Mama Squash

I found a Sweet Mama Squash at a local farm today and loved the name so I had to bring one home. I then had to decide what to do with it and came up with this yummy main dish. The squash was quite large so this would serve 4-6 people. I served with a side of roasted Brussels sprouts & fresh corn on the cob.

Ingredients:

1 Sweet Mama Squash (acorn would work too)

2 large field tomatoes

1 stalk celery (or use onion instead, I’m allergic)

1/4 green pepper, chopped

1/4 sweet pepper, chopped

1 tsp minced ginger (or garlic would be perfect, you can use it, I’m allergic to it)

1 sprig rosemary

1/2-3/4 cup uncooked quinoa, cook according to package directions

1 small can tomatoes in juice

1 tbsp pepitas (shelled raw pumpkin seeds) & pine nuts, lightly toasted

1 handful fresh spinach

1 handful fresh basil

1 tbsp EVOO

1 tbsp balsamic vinegar

Pecorino cheese, grated

Directions:

1. Cut squash in half, place cut side down on parchment, bake for 15 minutes.

2. While squash is baking, cut 2 tomatoes in half and place in baking dish. Sprinkle peppers & celery around it. Place sprig of rosemary on top. Add 1 tsp minced ginger and a splash of olive or avocado oil. Place in oven beside squash after it has been in there for 15 minutes and cook together for an additional 20 minutes. Add canned tomatoes to tomato/pepper dish and cook for an additional 5 minutes.

3. When finished cooking, place squash aside, keep warm. Discard rosemary sprig. Remove 3 tomato halves and chop. Remove peppers and celery and add to chopped tomato mixture in a large bowl.

4. Add the quinoa to the tomatoes & peppers in the large bowl. Stir to combine.

5. Place the extra tomato half and reserved juices into blender. Add the spinach & basil to the blender. Add 1 tbsp EVOO & balsamic. Blend. Add sauce to large bowl with quinoa mixture. Add seeds & 2 tbsp cheese. Stir to combine.

6. Fill squash halves with “stuffing”, cover with shredded cheese. Bake for an additional 5 minutes. Remove from oven and allow to rest 5-10 minutes then cut to serve.

Enjoy!:)

Meatless Monday Rx: Chickpea, Quinoa & Turmeric Curry

Chickpea, Quinoa & Turmeric Curry from #deliciouslyella So hearty and delicious with my Farmer’s Market finds. Finished with a side of roasted broccoli & cauliflower. Not only is it delicious, health benefits abound through the anti-inflammatory effects of turmeric & fresh pepper and detoxification promotion through the addition of the cruciferous veggies. #foodasmedicine❤️

Here’s the recipe…I modified it from the original

Ingredients:

1 lb new potatoes, halved

Avocado oil

1/2 cup fresh pepper (purple, green or red, whatever you have)

1 tsp minced ginger (or 3 cloves garlic)

1 tsp each ground coriander & ginger

1 tbsp ground turmeric

1 tsp chili powder or flakes

1 can coconut milk

1 tbsp tomato paste

1 BPA free can of tomatoes

salt & pepper, to taste

1 cup quinoa

1/2-1 cup boiled water

1 BPA free can chickpeas

2-3 handfuls of dark greens, chopped (spinach, kale)

Basil, a few leaves, chopped

1. Boil 1lb new potatoes (skin on, cut in thirds or half) for 20 minutes until you can stick a fork through them, drain. Next time I’m going to try half white, half sweet potato.

2. In large cast iron pan, splash some avocado oil. Over medium heat soften 1/2 cup chopped purple pepper & 1 heaping tsp minced ginger (recipe called for 3 cloves of garlic…I’m allergic….but I’m sure it would taste awesome…so if you use garlic you don’t need the pepper & minced ginger but I love peppers in this). Add 1 tsp ground coriander, 1 tsp ground ginger, 1 tbsp turmeric and if you like it spicy 1 tsp chili flakes or powder. Stir around then add 1 can coconut milk, 1 tbsp tomato paste and I can of tomatoes. Bring to a boil, season with salt & fresh ground pepper.

3. Add 1 cup rinsed quinoa and 1/2 cup boiled water. Bring heat down to a simmer. Cover. Let simmer for 15 minutes, stirring every few minutes to scrape the bottom.

4. Add 1 can chickpeas, rinsed. Simmer for an additional 10 minutes.

5. Then add 2-3 handfuls if chopped kale &/or spinach and a few leaves of chopped basil. Stir to cover. Cook an additional 5 minutes.

If it’s getting too thick add some additional boiling water. The curry thickens as the quinoa absorbs the juices. It’s ready when the quinoa is fluffy not crunchy. Season to taste.

I served this with roasted cruciferous veggies.

It would serve about 6 people.

Let me know what you think:)

Salad Rx: Cottage Comfort Kale Salad

I know I haven’t posted in awhile….busy with my minimalistmd site & work.

Created this one today during a chilly day at the cottage.

Comforting Cottage Kale Salad….

I’ve been asked to post more recipe ideas and my daughter urged me to share this one. We’re at the cottage…it’s a chilly day….I hadn’t planned dinner but felt like something warm….but I still needed to fulfill my veggie quota for the day. I had picked up some kale at a local farm yesterday so this became the base of my creation. I then poked around the cottage to see what else I could add and voila! Hope you enjoy it as much as we just did!:)

1.Start by chopping up a sweet potato, toss with avocado oil, pepper & sea salt. Roast @400 x 30 minutes or until browned & tender.

2.Then cook 1 cup of quinoa.

3.While that is cooking, chop a handful of kale leaves (I remove the tough stems) and half a sweet yellow pepper. Sauté using a bit of avocado oil, first the sweet pepper for about 5 minutes then add the kale and cook for an additional 2 minutes. The kale will soften and turn bright green but still retain it’s shape (cooking kale reduces the bitterness and improves digestibility). Add the sweet potato cubes & remove from heat.

4.Place kale mixture on a plate. Add desired amount of quinoa (this adds protein to make it a complete meal). If I had avocado I would have for a healthy fat source. To make up for it I sprinkled the salad with hemp hearts and used olive oil (EVOO) in my dressing.

5.For the dressing, mix 1/3 cup EVOO with 2 tbsp balsamic vinegar & 1 tbsp almond butter & 1/2tbsp maple syrup. Whisk to combine & pour over salad. I topped with some lemon zest & squirted a bit of lemon on top. I also added a bit of goat cheese once I remembered we had it in the fridge for a bit of zing:) You could omit that to keep it dairy free though goat dairy is in general less inflammatory than cow. Other than avocado, other tasty options to add to this salad would be pomegranate arils or toasted pecan pieces. This salad served 2 with quinoa leftover. My daughter says it’s simply a plate of delicious comfort. A bit of nutritional sunshine on this cloudy day. Enjoy! ☀️