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Update

In case you were wondering, I am still alive ūüôā I have been posting over at my original blog – nutritionhealthlife.wordpress.com. I’ve decided that while I like the idea of having all of my recipes in one place, separate from other posts, it is too time consuming to go back and forth. With that, I am going to stop posting here and will be over at nutritionhealthlife.wordpress.com if you want to stop over!

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Posted by on June 25, 2013 in Uncategorized

 

Banana Oat Muffins

photo (3)These muffins are  so d.e.l.i.c.i.o.u.s. and only contain a few simple ingredients. Plus they are low-fat and flour-free, so they are a great snack or breakfast for people with celiac disease, gluten intolerance, heart disease, high cholesterol, diabetes, and well, anyone!

I¬†should call they lazy day muffins, because they are so easy to make. You don’t have to mix anything yourself and you only have to clean 2 things when you are done – a food processor and a muffin tin. I am pretty sure they took 10 minutes from start to oven.

The recipe is a modification from “Keeping up with the Joneses” blog. I made their original recipe last week – it turned out ok but I knew it needed some tweaking. This version¬†turned out perfect, so give it a try!

Simple Banana Oat Muffins

photo (1)

Ingredients

  • 2 1/2 cups of old-fashioned oats
  • 1/2 cup granulated sugar
  • 1/2 tbsp baking powder
  • 1/2 tbsp baking soda
  • 1 cup of fat-free plain yogurt
  • 2 eggs
  • 3 ripe bananas

Directions

  1. Preheat oven to 350F and spray a muffin tin with cooking spray.
  2. Place oats in a food processor and pulse until they are very fine chunks – not quite flour, but very small pieces.
  3. Add the baking powder, baking soda, and sugar. Pulse a few times to mix.
  4. Add the remaining ingredients and then let the food processor do the rest of the work! Process until well blended.
  5. Fill the muffin tins nearly full with batter.
  6. Bake for 20-25 minutes, or until the top and edges are lightly browned (I did 25 minutes).
 
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Posted by on January 22, 2013 in Breakfast, Favorites, Fruit, Grains, Quick Bread

 

Nutella Fudge

I made this with my friends Megan and Steph last December and it was amazing! Very rich and easy to make. The sea salt adds a special something, so be sure not to leave it out! I first found this at Two Peas and Their Pod, but it directs you to Tasty Kitchen for the recipe.

Nutella Fudge
Recipe from Tasty Kitchen

Ingredients

  • Cooking spray
  • 14oz can sweetened condensed milk
  • 1 tsp vanilla extract (we used Mexican vanilla extract and I highly recommend it)
  • 8 oz high-quality bittersweet (60%) chocolate chips
  • 1 cup Nutella at room temp.
  • 3 tbsp unsalted butter
  • Sea salt

Directions

  1. Spray an 8′ x 8″ baking pan. Line with parchment paper, leaving overlap on each side.
  2. Set-up a double boiler*. Keep the water just simmering.
  3. Add the chocolate chips and stir until almost melted. Stir continuously to prevent burning.
  4. Add the milk, vanilla, nutella, and butter, stirring constantly until the mixture is smooth.
  5. Scrape the mixture into the prepared pan and spread smooth with a spatula. Sprinkle with sea salt and refrigerate until firm (about 2 hours).
  6. Once the fudge is firm, try to lift out the parchment paper and fudge. STOP if you notice and resistance Рrun a knife under hot water and then run it along the edges of the pan to loosen the fudge. Once it is lifted out, peel off the parchment paper and cut the fudge into 3/4: squares. Store in the refrigerator.

*To make a double boiler, take a large pan and fill the bottom with a few inches of water. Bring to a simmer. Place a glass or ceramic bowl on top – it should be slightly bigger than the pan so it won’t fall in, but not too big that it could roll off. This allows you to melt chocolate or heat milk without it burning – you should never melt chocolate directly in a pan. The water in the pan should NEVER touch the bottom of the bowl – if it does you either used too much water or too small of a pan.

 
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Posted by on January 13, 2013 in Candy, Desserts, Holiday

 

Thanksgiving

I am so excited right now – I don’t know if it is from the mug of coffee I just finished or because I have found so many amazing recipes for Thanksgiving that I just can’t wait to share! Every year my parents host Thanksgiving. About 8 years ago I asked if I could help cook. This was around the same time I became very interested in nutrition, so my ulterior motive was to turn our traditional WI thanksgiving into a more wholesome, healthful, and¬†nutritious¬†meal. ¬†Thankfully that first successful year has turned into tradition of homemade pies, fresh vegetables, and made-from-scratch cranberry sauce.

Each year I search for new recipes to try. In the last few weeks I have found dozens of fall dishes that I can’t wait to try (but will likely have to with this thing called medical school in my way). Here are some of the favorites I have found so far. As I make them, I will post the recipes with notes about how they were.

Brunch

Sides

Dessert

Breads

Leftovers

 

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Green Smoothies

A few years ago I tried my first green monster. I may have blogged about it in the past. I offered Jason a giant glass of green and for the first time ever in our marriage, he hesitated to taste what I had prepared. He was already wincing as he put the glass to his lips. But, slowly after he took the first drink his face relaxed and he agreed it was delicious.

I first learned about the “Green Monster” smoothie from Angela at “Oh She Glows.” The recipe is simple – 2 cups of spinach, about 1 cup of fruit, a splash of milk, and ice (or no ice if you use frozen fruit). The possibilities and additions are endless. I recently started making these smoothies again as a new way to get my salad in for the day. Just google “green smoothie” or “green monster” and my comments will be confirmed – these are nothing short of amazing and delicious. Why are they so great?

  • Make an entire meal in less than 10 minutes
  • If you have a mini blender system, you barely make any dishes
  • Get 2 servings of vegetables and 2 servings of fruit without thinking
  • Grab-and-go – you can prepare them in advance
  • Kids love them – we gave them out at a local grocery store as part of an Outgamine County FAN¬†coalition¬†and CAHL event
  • 100% raw for those of you interested in detox or raw food diets
  • Fit into ANY diet – gluten-free, dairy-free, grain-free, vegan-friendly, etc…
  • Suprisingly filling – I have had one as a post-bike ride dinner and wasn’t hungry the rest of the night
  • Delicious!

There are tons of recipes here. Feel free to share your recipes here or at the previous link!

Lynn’s Favorite Green Monster

Ingredients

  • 2 cups spinach
  • 1 banana
  • 1/2 cup blue berries
  • 1 cup frozen strawberries
  • splash of almond milk (you can use any liquid – milk, milk-substitute, juice, water, etc…)

Directions

  1. Pour a little milk in the bottom
  2. Place spinach in the blender first – this prevents it from flying up into the lid
  3. Put fresh fruit on top (set frozen fruit aside)
  4. Pulse to see if there is enough milk. If the blender gets stuck, add a little more milk if needed
  5. Blend until all of the ingredients are combined.
  6. Add frozen fruit. Pulse a few times and then blend until thick.
 
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Posted by on August 11, 2012 in Drinks, Favorites, Fruit, Salad, Vegetarian

 

Banana Walnut Almond Ice Cream

The day after I posted about purchasing an ice cream maker I spent a few hours in the kitchen trying to come up with the perfect recipe. I had read that using low-fat options, like skim milk, made the ice cream more ice than cream. I had read of some success people had with 2% milk and half-and-half, so I I thought I would start there. Instead of 2% milk I wanted to try Vanilla Almond Milk – the fat content is about the same, but the calories in almond milk are almost 1/2 AND the almond milk already had the vanilla flavoring and sugar, saving even more. The half-and-half was just because it is hard for me to purchase real cream (that will have to change).

So I began my simple recipe of 2 ingredients. I removed the bowl from the freezer and put the lid on to star the machine. The directions said it should be running when you add ingredients to prevent sticking. I added about 1 1/2 cups of almond milk and 1/2 cup of cream to my running ice cream maker.

As you can see from the picture the “ice cream” was more like ice milk. It had vanilla flavor but was not creamy. I was¬†disappointed, but not defeated. We had tried banana ice cream in the food processor a few weeks ago and I remembered how thick and creamy the banana dessert was. We had a few ripe bananas on the counter, so I grabbed two, mashed them up and added them to the mix. I let it run for another 20 minutes. The mixture was creamier but also runnier since the bananas hadn’t been frozen.

I remembered another trick I had read on a blog somewhere – freeze the mixture in ice cube trays for later. I grabbed an extra ice cube tray and filled it up the mixture. The next day J and I decided to give it a try. We popped out 8 ice cubs of banana-vanilla-almond ice cream and put them in the food processor. I then addded about 1/4 cup of walnuts. I pulsed the mixture until it looked like a crumbled mess. Then I turned it on and let it go. The mixture will eventually turn into a ball and then smooth out. The final result (after about 2 minutes of running) was this:

Pretty nice, huh? The texture and taste were just like ice cream but not as sweet, so we both felt satisfied after our serving. I was quite pleased for my first attempt. The walnut pieces were still pretty big, so if I did this again I would first blend the walnuts into a walnut butter and then add the cream mixture. You could also use peanut butter instead. I will cotninue to experiment and be back with more recipes (possibly some that include real cream).

 
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Posted by on July 29, 2012 in Desserts

 

Homemade Frozen Desserts (WITH an ice cream machine)

At first glance, the title might appear to be a duplicate post from last month. Note the subtle difference… “WITH.” That is right, we got an ice cream machine. After a quick search on Craigslist I found a new, still in the box, 1.25 quart ice cream machine for only $20. A simple request of $15 for the machine if the seller could meet ¬†that day resulted in us driving away with our own ice cream machine just a few short hours later.

We decided to get this ice cream machine for two reasons (besides the great price). First, the non-machine methods are time consuming and aren’t quite the same as the real thing. Second, the “real thing” is just too sweet for me. Don’t get me wrong, sweet is delicious, but that is just the problem. Something that sweet is just too hard to say, “no” to when it stares me in the face. I want something that is¬†subtlety¬†sweet and just as delicious, so that when I finish my bowl I am¬†satisfied…not feeling like a drug addict who just needs one more. By making our own ice cream I am determined to come up with the recipe that is just that.

The non-dietitians reading this might think that this sounds crazy, but there is a method to my madness, I promise. Your taste buds change every 3-4 weeks. This is why if you give up a food for a month the next time you eat the food, it just doesn’t taste like you remember. All of our taste buds are programmed to like sweet, salty, and savory (fat), because those are the things that ensured survival back in the days of hunters and gatherers.¬†Unfortunately, our society now has more sugar, salt, and fat at our disposal, and food companies monopolize on the idea. Most things we eat have more of these ingredients than they really need to taste good. These ingredients are cheap, so it is to the¬†manufacturers¬†benefits to use more than needed. Why? First, they will ensure that¬†everyone’s¬†taste buds are digging the food. Second, they will work to change our taste buds to like more sugar, salt, and fat, leaving us more addicted (we are fatter, they are richer). ¬†I could go on and on, but I think you get the point ūüėČ

I am so excited to try it out and have complied a few recipes to test. Here are just a few. If you have a favorite, please share! Once I perfect my own recipe I will take pictures and post.

Once I find the perfect recipe, I will need to make some ice cream sandwiches. August 2nd is National Ice Cream Sandwich Day, so I better get to work! Here is a list of ice cream sandwiches to try. I plan to first perfect a healthy vanilla ice cream or frozen yogurt and then scoop in between two of my favorite cookies.

 
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Posted by on July 25, 2012 in Cookie, Desserts