Hawaiian Power Bites

I bought the Aussie Bites from Costco and really enjoyed them. They are a hearty and filling little mini-muffin sized granola bar muffin bite. So I looked up a homemade recipe and found this one. It isn't exact, but it still tastes great. With the coconut and apricots it tastes a little tropical to me, so I call the Hawaiian Power Bites.

1/2 c coconut oil
1/2 c pure maple syrup
1 1/2 c rolled oats
1/2 c roasted sunflower seeds
1/2 c unsweetened shredded coconut
1/3 c flaxseed, ground
1 t. baking powder
1/2 t. salt (omit if using salted sunflower seeds)
1/2 c raisins
1/2 c dried apricots

Directions
1. Melt oil and mix with maple syrup. set aside.
2. Put all dry ingredients in a food processor.
3. Combine wet and dry ingredients.
4. Bake in mini muffin tins at 350 for 12 minutes. (we use a toaster/convection oven at 325 for 12 minutes). Makes 24. You could also just press them in a 9x9 and cut into squares for bars, but I haven't tried that with this particular recipe because I love the mini-muffin bites.


* original recipe from www.ohmyveggies.com

Tzatziki Sauce

This is a basic Greek sauce used for gyro/pita sandwiches. It also tastes great on fish or for a salad dressing.

1. Peel and cut cucumbers in half and de-seed (unless using long skinny English cucumbers which are fine with peel and don't have big seeds). 
2. Then shred and squeeze out excess water. Add salt and let sit for at least a half hour to keep getting the excess water out. Frequently squeeze and drain--or it will be runny.
3. Then add sour cream/yogurt and a dash of garlic powder. I usually do about about 1 cucumber per cup (so 2 total). But more or less if fine. Add a dash or olive oil if desired.
4. Optional to add dill at the end.

Whole Grain Blender Pancakes

Charise sent me this recipe and her tips for it awhile back, and I thought I'd post it. I've made it many times with adjustments, so I've put in my changes on this recipe. If you want to exact original you can ask her for it.
It uses soaked grains...just soak over night (for easier digestion) and then you can make them in the morning. (see hint at end about freezing it)

1 c whole wheat (spelt or kamut)
1/2 c flour
1 c milk (I use water and a tablespoon of yogurt)
2 tsp. baking powder 
2 eggs
2-3 T oil (melted butter or melted coconut oil)
1/2 c buttermilk (I just use water until desired consistency)
1 tsp. salt
2 T sweetener (rapadura or honey)

1. Rinse, and soak 1 cup of whole wheat kernels in purified water with 1 T of plain yogurt, buttermilk or kefir (lemon juice or acv also work) for at least 12 hours (I do a full day) on the counter.  
2. Rinse again before putting into the blender.

Next day:
3. Blend soaked whole grains, flour, milk on high speed for 5 minutes.  
4. While blending, add eggs, oil, buttermilk, salt and sweetener.  
5. Add baking powder in last minute.
6. Cook on a hot greased griddle till bubbles form then flip to cook the other side.  

Makes 18-20 pancakes. (If doubled...I use three eggs, not four.)

Hint:  I like to add a little whole grains at the last minute so they don't quite blend fully to add some texture to the pancakes.  If you want the batter more thick, add more flour but this consistency works great for us.  We double the recipe for 8 people.

Also.... First I rinse the grains, then soak about 10 cups of mixed grains (kamut or spelt and barley and oats) in a large bowl with 5 T of Kefir or yogurt for 24-48 hours.  Then, I rinse the grains again.  I then put 2 cups in each zip-lock bag and put in the freezer so they are ready to put in my blender pancake recipe.  It works out great because you are locking in the nutrients and the pancakes are somewhat sourdough but not exposed to the heat of dehydration after the soaking process and you don't have to have a sourdough start.  It is also very easy to dump in all ingredients into the blender!  

from Charise

Easy Healthful Muffins

These muffins are great because they are easy and versatile and have no white flour or gluten flours as well as no dairy or sweeteners, besides fruit.

1 1/3 c Oat Flour (rolled oats ground in blender)
2 tsp. baking powder
1/4 tsp. salt
1/2 tsp. cinnamon
2 eggs
1/4 c applesauce (optional)
2 bananas (or 1 1/2 plus a little water)
1/4-1/2 c walnuts
Handful raisins
A few tablespoons of ground flax, optional

1. Mix wet ingredients in one bowl and dry in another bowl.
2. Combine wet and dry and bake in greased muffin tin at 350 degrees for 25 or so minutes.
(We do 30 minutes at 325 for our little convection oven)

I've done lots of variations of these and they work great:
Apple craisin (shredded apple, sub craisin for raisin)
Pumpkin chocolate chip (pumpkin in place of applesauce) add a little maple syrup

Chia Breakfast Pudding

If you want a quick, power-packed breakfast, this simple pudding allows for lots of variation.

2 T Chia seed

1 cup liquid (we like milk or a milk alternative)

2 T chopped nuts and seeds (we keep a container of chopped nuts in the fridge and grind flax)

1 T maple syrup or other sweetener (I try to use extra fruits so i don't need this, or stevia, but it tastes best with maple)

Handful of fruits (I love blueberries or raspberries and grapes, plus shredded coconut)

Optional toppings (we use wheat germ, wheat grass or alfalfa powder as a multivitamin alternative)

Just put all together and let sit five minutes for the chia seeds to thicken the milk into a pudding. 

You can make this the night before, but it is so fast and easy there isn't really a need. Although some people soak their oats the night before and then put the chia in the morning to make their oatmeal (hot or cold). So you could try that.

Bohemian Medley - Cereal

We love to eat this because it's so light and healthy. It's not a hard fast recipe, but flexible. And It is our cereal replacement.

grated apple
chopped nuts
seeds (optional...we just add a little ground flax or something)
granola (optional: or sweetened, cooked quinoa)
berries (raspberries are my favorite)
applesauce (optional)

My husband likes this without applesauce, but I think it's a little dry without it. But he loves granola.
You don't need granola. I typically don't add it in. The nuts and shredded apple make this.
If I do add cooked quinoa, I put in maple syrup. And I process the chopped nuts one day and keep them in a pourable container in my fridge for that week.

It'a also nice that different family members mix in however much they want of each into their own bowl...like a build you own cereal. I don't know why we call it Bohemian Medley...we just made it up because someone once called our kitchen table style bohemian-ish.

Fruit Slushy

3/4 c. water
1 lemon, peeled and quartered
1 t. lemon zest (I don't always use this)
1/4 tsp. stevia (or 1/4 c sweetener of choice)
2 c. ice cubes

This tastes like a lemonade slushy. If you swap out some ice for frozen strawberries, it tastes like strawberry lemonade slushy. It may get thick. Also, you can swap out the lemon for watermelon instead....or try other variations.

Blueberry Quinoa salad

3 c. Cooked quinoa, cooled
2 c. fresh berries (blueberries, raspberries, strawberries, etc.)
1/2 c. chopped nuts (pecans or almonds)
1/4 c. shredded coconut
1 T. chia or poppy seeds

Sauce:
4 Tbs. pure maple syrup, raw honey, or raw organic agave
2 tsp. balsamic vinegar
2 Tbs. fresh lime juice (or lemon)
salt to taste

1. Make the sauce in a little bowl and set aside.

2. Place remaining ingredients in a big bowl.

3. Combine sauce with remaining ingredients in large bowl and chill until ready to eat. 

* from modernpioneerwoman.com

Blueberry Muffins (gluten free)

These are some yummy gluten free muffins that are easy.

• ½ c milk (or coconut milk or almond milk, etc.)
• 1 T raw apple cider vinegar
• ¾ c brown rice flour
• ¾ c oat flour (or other gluten free flours: quinoa, buckwheat, etc)
• ½ c almond flour
• 1tsp. baking powder
• 1tsp. baking soda
• ¾ tsp. salt
• ½ c unsweetened applesauce
• 1 egg
• 1 tsp. vanilla
• ⅓ c raw honey
• ⅓ c pure maple syrup
• ¼ c coconut oil, softened
• 1 c frozen blueberries
• Zest of 1 lemon (or 1tsp lemon juice)

1. In a small bowl add the milk and apple cider vinegar. Set aside.
2. Mix the dry ingredients in one bowl. 
3. Mix wet ingredients in another bowl.
4. Mix the wet and dry together until incorporated.
5. Add the blueberries.
6. Pour into greased muffin tins and bake 18-20 minutes at 350.

*Original recipe from Tammie Duggar

Pad Thai-ish Noodles

We have these with our Thai lettuce wraps and it makes a great combo.

Brown rice noodles

Chicken

Green onions

Snow peas (opt)

Peanuts, crushed

Cilantro (opt)

Peanut sauce: estimated, adjust to preference

1/3 c Peanut butter

3 T Rice vinegar

1 t Soy sauce

1T Sweet chili sauce

1. Cook noodles

2. Make sauce

3. Cook chicken and cover in sauce.

4. Put chicken/sauce over the noodles

5. Add snow peas, cilantro, green onions. And top with crushed nuts.

Thai Lettuce Wraps

Endless variations abound for lettuce wraps, but this is the most recent version I have been enjoying.

Lettuce leaves

Mandarin slices

Water chestnuts

Green onions

Almonds, sliced

Cilantro (optional)

Brown rices noodles (optional)

Sauce:

Peanut butter

Rice vinegar

Soy sauce alt.

Sweet chili sauce

Water

1. Make noodles ahead of time if desired and have with sauce, topped with peanuts, chicken and  green onions. Or use in wraps.

2. To make the sauce, add 1/4c peanut butter into a small bowl.  use a dash of each...rice vinegar, soy sauce, chili sauce and then water to start thinning. Adjust to taste.

3. Place lettuce leaves on plate and top with wrap ingredients. Then drizzle sauce over top as a light dressing.

Breakfast Pepper Cups

This is a fancy way to eat an egg. You would get the same taste and flavor via omelette or scrambled eggs. But it is fun, especially to change up things for a holiday or so. Bell

Peppers, cut in half
1 egg for each half pepper
precooked breakfast bacon or sausage
veggies of choice

----

1. Bake pepper halves open side up in oven at 375 for 15-20 minutes.
2. Sautee veggies if desired (onion, garlic, zucchini, etc.)
3. Place pepper halves in casserole dish and add the veggies and meat to each pepper half and top with one egg, salt and pepper.
4. Cover with foil and bake at 375 for 40 minutes or so (or until set).

*I like to cut mine in strip when I'm done and eat them like wedges. Could do a breakfast wedge platter I think, with a bowl of fruit salad on the side. And...my kids didn't eat the pepper, just the egg out of it. So...choose your battles (breakfast battles aren't a good way for me to start the day. so, this is a meal for me.)

*I also precook a big batch of breakfast sausage and keep small portions containered in our freezer for this and quiche and such.

Original idea from http://everydaypaleo.com/baked-eggs-bell-pepper/

Quinoa Pizza Bites

2 c quinoa, cooked and cooled (we like cooking it in chicken broth)
2 eggs
2 cups chopped pizza toppings (pepperoni, black olives, pineapple, ham, onions, sausage, peppers, etc.)
1/2+ cup cheese, shredded mozarella (or blend)
1 tsp Italian seasoning
Pizza sauce, for dipping

1. Mix all ingredients together in large bowl (without dipping sauce)
2. Fill greased mini muffin pan with large spoonful in each.
3. Bake at 350 for 12-20 minutes until fully cooked.

-------
I looked at a few different recipes and just put this basic one together. It's similar to most.We love just simple pepperoni, cheese and maybe with olives or something. Nothing too crazy. I also tried putting pizza sauce in the pans instead of greasing it. It worked ok, but seemed more a waste than a help.

The variations of this are endless. We also like Mexican with black beans and corn and salsa/taco sauce. And you can do larger sized in regular muffin cup if you cook for 30 minutes. But we like the small ones. You can also make huge batches and freeze. Or are great for a party appetizer.

Yogurt Oat Muffins

This is a super simple recipes and doesn't require flour...just oats. 2 1/2 c. rolled Oats

1 c. yogurt

2 eggs

1/2 c. sweetener of choice

1 1/2 tsp baking powder

1/2 tsp baking soda

1 c blueberries (or other berries)

1  tsp lemon juice, optional (1/4 lemon, squeezed)

1. Just place all in blender until mixed.
2. Pour into greased muffin tins and bake 400 degrees for 20-25 minutes. 

(I like the mini muffin tins and cook for a little less)

Baked Soaked Apple Oatmeal

2 cups rolled oats

1 3/4 cups water

1/4 cup yogurt

------

1 1/2 tsp cinnamon

1 tsp baking powder

1/4 tsp salt

1/4 c. maple syrup

1 egg

1 tsp vanilla

1 T butter, melted (for greasing pan)

1 apple, cored and shredded

1. Combine oats, water and yogurt in a bowl and cover with a towel. Leave on the counter overnight.

2. In the morning, drain excess liquid from soaked oats.

3. Mix dry ingredients in one bowl and wet in another bowl.

4. Combine wet ingredients and dry ingredients into the soaked oats. 

5. Spread in greased pan and bake at 350 for about 30 minutes, or until the oatmeal is golden brown on top and set. Serve warm with fresh raspberries or blueberries.

From Nourishing Traditions Book, by Sally Fallon

Easy Guacamole

If you want guacamole without all the other "stuff" in it...it tastes really good just plain, with some salt and water...for a more spreadable, fluffy dip-type texture. This is all I do to make a dip or a salad dressing.

If you want more complex, add some salsa and other ingredients. But simple is good.

One Pot Wonder: Pasta

This is a great and versatile way to cook pasta dishes all in one move, mostly. It is a variation of the way I make my kale and sausage pasta without pre-prepared sauce. Basically throw everything into a pot and cook it all until the liquid evaporates, thereby preserving some of the nutrients from the vegetables you cooked in it. It's also great if you don't have tomato or alfredo sauce and don't just want to add plain oil.
(You can google "one pot wonder" and get other variations.)

12 oz pasta noodles (spaghetti, linguine, etc.)
5-6 c liquid (broth; optional to sub 1 cup of tomato juice, etc)
2 T extra virgin olive oil

--dry seasonings or big vegetables----------

1 can (15 oz) diced tomatoes (include juice if desired....see above)
1 medium sweet onion, cut in 1/4 inch julienne strips (use an onion such as Vidalia or Walla Walla)
3 cloves garlic, minced
2 tsp Italian Seasoning

---extra options----

• fresh herbs: 1 bunch (about 10 to 12 leaves) basil, diced (or fresh herbs)
• light vegetables: 2 handfuls spinach or kale, sliced thinly
• cheese: parmesan, feta, romano, etc.

1. Place main ingredients in pot: pasta, broth, and oil.

2. Add dry seasonings and big vegetables:  tomatoes, onion (I like to sautee as the first ingredient), garlic, etc. 

3. Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated except half-inch or so, so their is a minimal amount of "sauce."

4. Remove from heat and add extra ingredients: including fresh herbs and greens (spinach). And season to taste with salt and pepper. Top with cheese, or stir it in to make the "sauce" creamier (do not add while liquid is bubbling!).

Serves 4 to 6 as an entree

-the other option is to cook the noodles regularly and then drain most the liquid, but reserve a little bit, and then add the cheese to make it a light cheesy sauce.

----VARIATIONS --endless!

• sausage, kale and parmesan
• tomatoes, basil or Italian seasonings, olives and parmesan
• bottled artichoke hearts with juice, Chicken, mushrooms and feta, lemon pepper
• bacon, peas, parmesan

Kid's Lunch Ideas

Back to School mode...need some healthy lunch ideas? Charise and I got some inspiration from a few classes we went to last month on healthy lunch and snack ideas...

Sandwiches (try open-faced, toasted, tortillas, bagels/buns, english muffins, etc. for variety)
PB&J or PB&H (honey
Tuna (with pickles?) or chicken Salad (with curry powder and grapes?)
Egg Salad
Grilled Cheese (ham/pesto/swiss, Cheese melt with cucumbers; pizza-style )
Typical Meat and Cheese (lettuce or not)
Cucumber
Quesadilla (cheese and cucumber; chicken, bean, zucchini, corn; )

------------
Stackers (cut up everything into little circles/squares and have a dip/sauce--toothpicks for some)
Veggies: red pepper, cucumber, olives, peas (frozen will thaw fast), edamame, cherry tomato, pickle
Fruits: grapes, apples, raisins/craisins, dried fruit pieces
Meat: sandwich meat, ham, hotdogs, maple chicken sausages
Cheese: cheddar, mozerella, mini babybell wedges (cheese sticks work great)
Grain: bread, crackers, french toast, pancakes
Dips/Sauces: ranch, hummus, peanut butter (whipped with water so it's not hard), ketchup, yogurt, honey

Examples: 
1. Apple Cheddar Bites (bread or crackers)
2. Pepper Ranch Dogs (red pepper, babybel cheese, maple Chicken sausage links, ranch)
3. Cucumber Castles (cucumber, cheese, bread, meat-optional)
4. Pickle Rolls (pickles, meat/ham, cheese--we slice these long and roll in sandwich meat)
5. Breakfast Bites: french toast or pancakes, maple chicken sausage links, strawberries
6. Italian Stacks: olives, meat, cheese

------------
Fruit & Nuts
Granola 
Granola Bars (basic chewy choc. chip)
Power Bars/Lara Bars
Trail-Mix Bars
Fruit Leather (just puree fruit and dehydrate very thin...add sweetener as desired, or lemon juice to retain color. Bake on lowest setting on parchment paper/silpat for a few hours if no dehydrator)
Fruit Snacks
Honeyed Almonds

Other Ideas
Homemade Beef Jerky

Asian Quinoa Salad

This salad is similar to my lettuce wraps, but a variation that is easier to take to a potluck or something. And my 3 year old eats it up every time, no problem; unlike other lettuce-based salads (that don't have ranch).

Lettuce
Cooked quinoa
colored bell peppers
edamame, shelled
cucumber (opt)
carrots, shredded (opt)
asian flavored ground turkey (opt)
---
Dressing:
extra-virgin olive oil
sesame oil
rice vinegar
soy sauce
sweet chili sauce (opt.)
sesame seeds
ginger
garlic

Curried Butternut Soup

I've tried a few basic butternut soup recipes and never seem to quite get it right. This one finally tastes like a good blend of flavors. It's not the most amazing butternut soup ever, but it sure is a good base butternut soup recipe if you don't have one. It's from Mark Bittman.

1 onion, diced

2 c butternut squash, peeled and cubed

1 tsp. cumin

1 tsp. curry powder

1/2 tsp. cinnamon

5 c broth

1c coconut milk

Salt to taste

1. Sauté onion. 

2. Add butternut squash and seasonings.

3. Add broth and coconut milk. Simmer 20 minutes.

4. Blend until creamy.

Optional: 

african: add 2 T peanut butter or crushed nuts

Indian: add cilantro

...serve with garlic bread