harvest muffins make a come back

Posted: November 10, 2011 | Author: | Filed under: General Ramblings, Meals, Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

It was just over a week ago that the request for these muffins came to me. I made them once last year for a meeting and they were a huge hit. No surprise because they are filled with nuts, dried fruit and ‘fall-y’ spices. I have made them less sinful than the original recipe, but they will never and should never be a 2 point muffin – unless you make them mini then you could drop the stats. The changes I have made make them super moist as well so live it up and enjoy the tastes of fall.

Harvest Muffins

  • 3 cups whole wheat flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 tablespoon ground cinnamon
  • 2 teaspoons ground ginger
  • 1 cup canned pumpkin
  • 2 eggs
  • 1 package (4oz) unsweetened applesauce
  • 1/4 cup butter, melted and cooled slightly
  • 3/4 cup skim milk
  • 1/2 cup light sour cream
  • 1 cup granulated sugar
  • 1 1/2 cups fresh cranberries
  • 1/2 cup walnuts, chopped
  • 2/3 cup dried figs, chopped

Pre-heat the oven to 375. Line muffin tin with papers and spray papers with non-stick spray.

In a large bowl sift (or just stir with a whisk if you don’t have a sifter) dry ingredients together – flour, baking soda, baking powder, salt, spices. Make a well in the dry ingredients and pour in wet ingredients egg, milk, sour cream, butter, applesauce, pumpkin; mixing slowly until just combined. Next, add in the sugar, making sure it is evenly dispersed. At this point I switch to a silicon spatula and fold in the fruit and nuts.

Scoop muffin batter in to prepared pans – each muffin paper should be 2/3 full. Bake the muffins for 35 minutes, rotating the pans halfway through cooking time. When they come out of the oven let them rest in the pan for 5 minutes before transferring to a cooling rack (mine is still packed so I just put them on a brown paper bag to cool) until completely cooled. I keep them frozen and pop them in Carver’s lunch each day; by the time he is ready for a snack it has defrosted.

For 18 large muffins it is 6 Points Plus per muffin. If you were to make mini muffins you would get 40 muffins at 3 Points Plus per muffin.

I might add – they are delicious warmed with a light slathering of whipped cream cheese.

love at first bite

Posted: October 26, 2011 | Author: | Filed under: General Ramblings, Recipes | Tags: , , , , , , , , , , , , , , , , , , , | Leave a comment

Years ago I started watching Barefoot Contessa religiously. It took a few months for her to really grow on me. But then I realized her recipes were well-written and her flavors impeccable. What I really loved was how much love she put in to everything. I love to watch her with her friends and with her husband. It was so refreshing to see those interactions, and you get the sense that she is that way on and off camera which is nice. Anyways when I met Carver I was deep in the Barefoot Contessa world and saw that when she and her husband were dating she would send him treats (brownies). Well that, I thought, was genius! So I started sending Carver treats. His favorite by far were my cranberry orange muffins. I’m not certain why those were the ones that won him over considering I sent homemade truffles with that shipment but those were his favorite. I think these really went a long way in getting him on board for the whole marriage thing – so thanks, Ina!

I made these muffins recently and was reminded again how delicious these are.

Cranberry Orange Muffins

  • 4 cups whole wheat flour
  • 1 1/4 cup sugar
  • 4 teaspoons baking powder
  • 1 teaspoon salt
  • 1/4 cup butter, at room temperature
  • 1/2 cup applesauce, unsweetened
  • 1/4 cup vegetable oil
  • 2 eggs
  • 1/2 cup orange juice
  • zest and juice of 1 large orange
  • 1/2 cup sour cream, light
  • 12 ounces frozen cranberries
  • 2/3 cup walnuts, chopped

Preheat oven to 375. Line muffin tin with papers and spray with nonstick spray; set aside. In a large bowl combine flour, salt, sugar, and baking powder. In a small bowl combine wet ingredients until just mixed. Add wet ingredients into dry and stir just until incorporated. Fold in cranberries and walnuts. Fill muffin cups 2/3 full.

Bake for 20 minutes and rotate pan halfway through cook time. Let muffins cool 5 minutes in pan before removing to rack to cool completely. This recipe yields 24 muffins, and each muffin in 5 points plus.

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breakfast staple

Posted: October 13, 2011 | Author: | Filed under: Meals, Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Okay people. I have done it! Finally after many attempts I have found the recipe (and successfully executed said recipe) for super crunchy and chunky granola. In past recipes I had problems with not enough clusters, basically my sauce wasn’t sticky enough so the pieces didn’t clump. The flavor has always been there but I was missing the secret ingredient. What is it you ask?! Well, it’s brown rice syrup. I know! I had no idea such a thing existed either. It is a life (granola) saver, let me tell you… I was so overjoyed when this batch came out of the oven. It was a big victory for me. This product is well worth the trip to Whole Foods to grab a jar, and while you are there you can also grab the yummy raw nuts and unsweetened shredded coconut. So are you ready for your new favorite, go-to granola recipe??

Classic Granola adapted from here and here.

  • 6 cups rolled oats
  • 2 cups mixed raw nuts – I used sunflower seeds, walnuts and pecans but this is very flexible
  • 1 cup unsweetened shredded coconut (optional but super yummy)
  • 1 cup brown rice syrup
  • 1/2 cup brown sugar
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • Dash salt
  • 1 tablespoon chunky peanut butter, unsalted
  • 1 cup dried fruit – I used cherries and blueberries

Heat oven to 325. On a large baking sheet toast oats approximately 5-10 minutes, stirring regularly. Add coconut and nuts to oats and toast an additional 5-10 minutes, again stirring regularly. Meanwhile combine brown sugar, rice syrup and peanut butter in a saucepan over medium heat. Stir well and cook until sugar is dissolved. Remove from heat and let cool slightly. In a large bowl combine all ingredients – toasted dry ingredients and the slightly cooled syrup/sauce. Mix well to ensure all pieces are coated. Spoon mix on to parchment-lined cookie sheet and press flat. Bake for approximately 20 minutes stirring every 5-10 minutes to ensure all parts get good and crispy brown.

Here’s the bad news faithful readers… This makes a TON of granola (>8 cups or nearly 30 servings) but the standard serving size for granola is 1/4 cup and granola is pretty calorie (and point) dense 5 points plus per serving!! So self-restraint is necessary here.

If you don’t know where to start on the flavor/seasoning front I always go for what’s in my house. So this week it was sunflower seeds, walnuts, pecans, cherries and blueberries. Another favorite of my combos is apricots, dates and cranberries. I have also done one with cherries, soy nuts and walnuts with mini chocolate chips. You could also do one that is more fall-like with apples and cranberries and go a little heavier on the cinnamon and halve the salt. Really it’s up to you and what ingredients you have on hand.

Pumpkin Spice Scones

Posted: October 10, 2011 | Author: | Filed under: Uncategorized | Tags: , , , , , , , , , , , , , | Leave a comment

Pumpkin Spice Scones adapted from here: http://www.myrecipes.com/recipe/pumpkin-scones-10000000600571/

  • 2 ½ cups whole wheat flour
  • ¼ cup firmly packed brown sugar
  • 1 tablespoon baking powder
  • ¾ teaspoon ground cinnamon
  • ½ teaspoon salt
  • ½ cup unsalted butter, diced
  • 1 cup canned pumpkin
  • ½ cup plus 1 tablespoon skim milk
  • 1 large egg yolk
  • 1 tablespoon granulated sugar

In a bowl, mix flour, brown sugar, baking powder, 1/2 teaspoon cinnamon, and salt. Add butter and, with a pastry blender or your fingers, cut or rub in until pea-size crumbs form.

In a small bowl, whisk pumpkin and 1/2 cup milk until well blended. Add to flour mixture and stir just until dough is evenly moistened.

Scrape onto a lightly floured board, turn over to coat, and gently knead just until dough comes together, 5 or 6 turns. Scoop dough out onto cookie sheet using a 2″ scoop.

In a small bowl, beat egg yolk and 1 tablespoon milk to blend; brush lightly over tops of scones (discard any remaining egg wash). In another small bowl, mix granulated sugar and remaining 1/4 teaspoon cinnamon; sprinkle evenly over scones.

Bake in a 375° regular or convection oven until scones are golden brown, 25 to 30 minutes. Transfer to a rack; serve warm or cool. Yields 12 scones

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Pumpkin Chocolate Chip Cookies

Posted: October 10, 2011 | Author: | Filed under: Recipes, Snacks | Tags: , , , , , , , , , , , , | Leave a comment

Pumpkin Chocolate Chip Cookies adapted from Martha Stewart’s recipe here: http://www.marthastewart.com/344840/soft-and-chewy-chocolate-chip-cookies

2 1/4 cups whole wheat flour
1/2 teaspoon baking soda
½ cup (1 stick) unsalted butter, room temperature
1 cup canned pumpkin
1/2 cup granulated sugar
1 cup packed light-brown sugar
1 teaspoon salt
2 teaspoons pure vanilla extract
1 large egg
3 tablespoons egg white substitute
2 cups semisweet chocolate chips

Preheat oven to 350 degrees. In a small bowl, whisk together the flour and baking soda; set aside. In the bowl of an electric mixer fitted with the paddle attachment, combine the butter and ½ of the pumpkin. Next cream the butter/pumpkin with both sugars; beat on medium speed until light and fluffy. Reduce speed to low; add the salt, vanilla, and egg whites and egg. Beat until well mixed, about 1 minute. Add flour mixture; mix until just combined. The dough will be slightly dry at this point so you will add in the remaining ½ cup of pumpkin and then stir in the chocolate chips.
Drop heaping tablespoon-size balls of dough about 2 inches apart on baking sheets lined with parchment paper. Flatten the dough slightly with the back of a spoon/scoop.
Bake until cookies are golden around the edges, but still soft in the center, 8 to 10 minutes. Remove from oven, and let cool on baking sheet 1 to 2 minutes. Transfer to a wire rack, and let cool completely. Store cookies in an airtight container at room temperature up to 1 week
Yields about 4 dozen cookies.

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St. Patrick’s Day Tradition

Posted: March 15, 2011 | Author: | Filed under: Educational Bits, General Ramblings, Recipes, Snacks | Tags: , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

For as long as I can remember the middle of March has involved Irish Soda Bread. I remember watching mom work with the tough dough, and the enormous cast iron skillet that was as essential as caraway seeds. It was a given that I would carry this tradition on when I started experimenting in the kitchen.
Over the years since I first made this on, I have tweaked my mother’s (grandmother’s) recipe made it my own. Both of my parents are Irish-Italian Americans, so both of my grandmothers have soda bread recipes they swear by. Their recipes are very good, but by combining them and adding in my nutrition background the resulting recipe is to die for. Really, you must try it! It’s easy and the pay back is huge.

** I managed to make this recipe even better for 2012. I know it’s shocking. If you still haven’t made this, don’t wait until next year. Make it this weekend to have as breakfast for the week. It’s delicious with a bit of butter and jam.

Irish Soda Bread

Ingredients

  • 1 1/3 cup whole-wheat flour
  • 1 1/3 cup all-purpose flour
  • 1 1/3 cup bread flour
  • 8 teaspoons baking powder
  • 1 cup sugar
  • 1 teaspoon salt
  • 8 tablespoons butter, cold unsalted
  • 1 ½ cups raisins or currants
  • 3 tablespoons caraway seeds
  • 2 cups low-fat buttermilk

 

Directions

  1. Preheat oven to 350 degrees. Spray a 12” cast iron skillet liberally with nonstick spray.
  2. In a large bowl combine flours, sugar, baking powder and salt.
  3. Cut in 6 tablespoons butter until pea-sized and shaggy looking.
  4. Add in raisins and caraway seeds and mix until well-combined.
  5. Slowly mix in buttermilk until just combined. I add it about ½ cup at a time because sometimes it takes less/more
  6. Bake for about 50 minutes until golden brown and crisp at the edges. I rotate the pan halfway through cooking time and dot the top with the remaining 2 tablespoons of butter.
  7. Let cool 5-10 minutes in the pan before removing to a cooling rack.

Kitchen Substitutions

Posted: February 28, 2011 | Author: | Filed under: Educational Bits, Recipes | Tags: , , , , , , , | Leave a comment

This is a common topic of conversation for me. I learned to bake using the traditional white flour, sugar, butter, and nearly full-fat dairy. Shortly after I started baking for myself I began tweaking the recipes simply based on what I had around, initially just low-fat dairy. As I got more in to Weight Watchers and nutrition and more comfortable in the  kitchen I started to play more with my ingredients. While not all of my substitutions have turned out perfectly, these are my most reliable exchanges.

Baking Substitutions

Herbs & Spices: Here are some helpful ideas for those bottles of spices gathering dust in your pantry…

  • Allspice: Excellent in baking or in Caribbean or Middle Eastern meat dishes
  • Basil: Light licorice/mint flavor, complements tomatoes
  • Cayenne Pepper: Cajun dishes, curries and seafood
  • Celery Seed: Great complement to egg salad
  • Chili Powder: Add to eggs, Mexican foods, etc (I use this on TONS… I’m a slave to heat)
  • Cilantro: Essential to salsa and Latin, Indian and Asian dishes
  • Cumin: Southwestern, Indian and Mediterranean foods
  • Dill: Excellent with seafood; marries well with lemon and mustard
  • Ginger: Excellent with baked goods, orange/yellow vegetables and Asian foods
  • Marjoram: Related to oregano but gentler and sweeter. Use with beans and on pizza
  • Oregano: Better suited to Italian, Greek, and Mexican foods
  • Paprika: Brilliant red and sweet. Use to color and flavor a variety of foods (I love this with chocolate desserts)
  • Rosemary: Great with pork, lamb, chicken and anything with olive oil and garlic
  • Tarragon: Complements chicken and fish dishes, salads, dressings and mustard sauces (Try this recipe from Ina Garten but use skin-less chicken breasts and 1/2c reduced fat mayo and 1/4c plain non-fat yogurt.)
  • Thyme: Excellent with meat, poultry, seafood, vegetables, and tomato sauces

Additional Considerations when using butter and oil:

  • If you are using it for cooking try sauteing vegetables or cooking rice in a low-sodium fat-free broth instead of butter or oil. When making homemade mashed potatoes bulk up on flavor by using garlic, broth and fresh herbs instead of butter and milk.
  • If you are using it for baking swap a pureed fruit for up to 1/2 of the total butter/oil in a light batter (cookies, cakes, etc), for a chocolate dessert you can substitute 100% fruit for the butter/oil. Some great substitution options (must be soft and pureed): bananas, sweet potatoes, pumpkin, applesauce, prunes.
  • If you are making a pastry like croissants or pastry crusts do not use margarine or light butter as it will negatively affect your end product

Happy Healthy Cooking!

cookies from the heart

Posted: February 2, 2011 | Author: | Filed under: General Ramblings, Recipes | Tags: , , , , , , , | 2 Comments

These cookies are a big part of my evening. I will be giving these as a gift to someone very dear to me.

My mentor (not sure she knows that is what I consider her) was presented with a wonderful opportunity which involves leaving our Simmons Community. I enlisted some help to find her favorite cookies because some how in our time together I had no idea she was such a big cookie fan. I knew of her love for Lay’s potato chips and her custom mix of Jelly Belly’s but those aren’t as personal. Growing up food was how we communicated emotions and I still come back to that on occasion. I don’t know how to say thank you for all she’s done or the extent to which I will miss knowing she is always near by… I do know how to make something with love that says all those things and more.

Snickerdoodles

Preheat oven to 350 degrees. Sift together 2 3/4c flour (halt white, half wheat), 2t baking powder and 1/2t salt. Put 1/2c butter (unsalted, room temperature), 1/2c applesauce, and 1 1/2c sugar in a bowl; cream until pale and fluffy. Mix in 1 egg and 2 egg whites. Reduce speed to low and gradually add in flour mixture. In a small bowl mix together 1T sugar and 1t cinnamon. Shape the dough into 48 1″-balls; roll in cinnamon sugar. Space the cookies 2″ apart on a cookie sheet lined with parchment paper. Bake cookies for 14 minutes rotating halfway through. Let cool on sheet for 2 minutes before transferring to a cooling rack. 1 cookie per serving. Points Plus: 2

Traditional Chocolate Chip Cookies

Preheat oven to 350 degrees. Sift together 2 1/4c flour (half white, half wheat), 1/2t baking soda and 1t salt. Put 1/2c butter (unsalted, room temperature), 1/2c applesauce, 1c brown sugar and 1/2c granular sugar in a bowl and cream until pale and fluffy. Add in 1 egg, 2 egg whites and 2t vanilla extract. Add in flour mixture. Mix in 1 3/4c chocolate chips. Bake for 10 minutes, rotating halfway through cooking. Let cool on sheet for 2 minutes before transferring to a cooling rack. 1 cookie per serving. Points Plus: 2

Slip and fall

Posted: January 1, 2011 | Author: | Filed under: General Ramblings | Tags: , , , , , , , , | Leave a comment

Welcome!! This project is about a year in the making, and I have great hopes for it.  The nutrition world can be dizzying at times so I will shed some light on research, lifestyle books, current trends and general healthy eating. I hope to simplify this information for you using the knowledge I have learned. This page will provide insight and strategies for a healthy relationship with food. There will be exercise information as well because a healthy and happy life must include both of these elements. Feel free to follow along and ask any questions you may have!!

My third New Year’s Day with Carver and it was even better than the previous two. We had a very nice day lounging around the apartment. We didn’t have to do very much today because we were very productive during the last two days of 2010: cooking a batch of chili and cookies and cleaning the apartment. Having healthy quick fix meals, leftovers and snacks in the apartment makes a huge difference. Another thing that works wonders at reducing my stress level- a clean apartment. For me it doesn’t have to be OCD-clean, but surfaces dusted, counters/tables cleaned, you know… the basics.

While reflecting on 2010, I had focused on my shortcomings and what I should have done or could have done better. I’m a perfectionist at heart, a very dangerous disposition for someone like me who is far from perfect. Carver sat quietly listening to me groan feeling sorry for myself and said, “People slip and fall…” to which I just stared. Dumbfounded. He does that to me sometimes, crashes my pity party with some bit of wisdom bordering on optimism… So I am conceding his point… We slip and fall and then there are two options as you know: Stand up or stay down. So take the New Year’s energy and milk it for all you can… STAND and keep working toward your goals, no matter how far away you feel.

Today’s Food Journal

Breakfast: 1c oatmeal, 1T dried cranberries, 1t shredded coconut

Lunch: 3/4c turkey chili, 1T sour cream, 2 small chocolate chip cookies, 1 diet coke

Dinner: 1c whole wheat pasta, 1/2c mushrooms, 1/4c artichoke hearts, 1/2c pasta sauce, 1/2 garlic ciabatta, 1 glass champagne

Snacks: 1 medium banana, 1/4 orange, 1c black tea, 2 dark chocolate squares, 1 apple

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