These are great treats to keep on hand, especially to pack into school lunch boxes. I make 1-2x this recipe, scoop them into balls, and freeze them. Once frozen, I divide them and keep a dozen or two in the fridge and store the rest in the freezer. Especially when I make a bigger batch, I use my stand mixer to get them mixed well.
*1/2 c. natural peanut butter (sometimes takes 1-2TBSP more to mix well)
*1/3 c. honey
*1 tsp. vanilla
*2 c. old fashioned oats
*1/4 c. mini chocolate chips
Mix peanut butter and honey, add vanilla and stir in oats and chocolate chips. Mix until well combined. Use a cookie scoop to portion into balls and freeze at least 30 minutes to set. Keep in fridge.
Showing posts with label health food. Show all posts
Showing posts with label health food. Show all posts
Monday, August 27, 2012
Tuesday, August 21, 2012
Zucchini Pesto with Linguine
I'm really starting to question my decision to plant six zucchini plants. We've made some fried zucchini, some tomato pasta sauce, a whole lot of zucchini bread and a batch of cupcakes planned for the weekend. We've also got bags of frozen zucchini in the freezer and have some more neighborhood deliveries planned for tomorrow. Tonight we tried a new recipe for zucchini pesto that will absolutely get a regular spot on the summer dinner rotation. This is slightly modified from Rachael Ray.
*1-1 1/4 lb. firm zucchini
*1/2 c. slivered or sliced almonds
*1/2 c. fresh mint leaves
*1/2 c. flat-leaf parsley leaves
*3 cloves garlic, quartered
*1 TBSP. fresh lemon juice
*1/2 c. Parmesan cheese
*1/2-2/3 c. extra-virgin olive oil
*1 lb. whole-wheat or legume-blend linguine
Bring a large pot of water to a boil and salt it. Halve the zucchini and scrape away the seeds from the centers. Boil the zucchini for 5 minutes, then, using tongs, transfer to paper towels to drain. Leave the water at a low boil. Coarsely chop the zucchini.
In a small skillet, toast the nuts over medium heat until golden and fragrant. Place half of the nuts in a food processor and let cool; reserve the remaining nuts.
Add the zucchini to the food processor along with the mint, parsley, garlic and lemon juice; season with salt and fresh ground pepper. Add the cheese and process. With the machine on, stream in the olive oil until the pesto is just turning from finely chopped to saucy. Transfer to a large, shallow serving bowl.
Bring the reserved water to a rolling boil, add the pasta and cook until al dente. Add about 1/2 c. of the pasta cooking water to the pesto. Drain the pasta and toss with the sauce for a minute or so to combine. Top with the reserved toasted nuts.
This was very easy to put together and was very tasty. I was worried that it would taste too "zucchini-ish" but it wasn't at all. I am going to make a big batch of the sauce to freeze for some winter pastas. Using the non-white noodles, the cheese and the almonds adds a good amount of protein to a meatless meal.
Also, if anyone in my area needs some zucchini...just holler!
*1-1 1/4 lb. firm zucchini
*1/2 c. slivered or sliced almonds
*1/2 c. fresh mint leaves
*1/2 c. flat-leaf parsley leaves
*3 cloves garlic, quartered
*1 TBSP. fresh lemon juice
*1/2 c. Parmesan cheese
*1/2-2/3 c. extra-virgin olive oil
*1 lb. whole-wheat or legume-blend linguine
Bring a large pot of water to a boil and salt it. Halve the zucchini and scrape away the seeds from the centers. Boil the zucchini for 5 minutes, then, using tongs, transfer to paper towels to drain. Leave the water at a low boil. Coarsely chop the zucchini.
In a small skillet, toast the nuts over medium heat until golden and fragrant. Place half of the nuts in a food processor and let cool; reserve the remaining nuts.
Add the zucchini to the food processor along with the mint, parsley, garlic and lemon juice; season with salt and fresh ground pepper. Add the cheese and process. With the machine on, stream in the olive oil until the pesto is just turning from finely chopped to saucy. Transfer to a large, shallow serving bowl.
Bring the reserved water to a rolling boil, add the pasta and cook until al dente. Add about 1/2 c. of the pasta cooking water to the pesto. Drain the pasta and toss with the sauce for a minute or so to combine. Top with the reserved toasted nuts.
This was very easy to put together and was very tasty. I was worried that it would taste too "zucchini-ish" but it wasn't at all. I am going to make a big batch of the sauce to freeze for some winter pastas. Using the non-white noodles, the cheese and the almonds adds a good amount of protein to a meatless meal.
Also, if anyone in my area needs some zucchini...just holler!
Thursday, August 9, 2012
Lentil Tacos
The first night I made these I got, "these are healthy, right?" from my husband...because I made the mistake of telling him (a big meat-lover) what they were. Three days later all the left-overs were gone and he was asking me to please make some more. My bean-burrito-loving daughter and I LOVE them and I the filling can easily be used as a dip, enchilada filling, on a taco salad, or as a side.
Nutrition note: lentils are very high in fiber and protein, loaded with folic acid, iron, phosphorus and potassium. They are also very low on the glycemic index and very inexpensive.
*1 finely chopped yellow onion
*2 garlic cloves, minced
*1 c. dried brown lentils, rinsed
*1 TBSP. chili powder
*2 tsp. ground cumin
*1 tsp. dried oregano
*2 1/2 c. low-sodium chicken (or vegetable) broth
Saute onion and garlic in olive oil until softened. Add lentils, chili powder, cumin and oregano, then cook and stir for a minute or two. Add broth and bring to a boil. Cover and reduce heat to a simmer. Check lentils for doneness at 35 minutes; it may take as long as 45 minutes (you are looking for tender, but not mushy). Uncover and cook for a few minutes until any remaining moisture dissipates.
If using as tacos, serve in a warm corn tortilla with salsa, sour cream, lettuce, and shredded cheddar. For a burrito, us a flour tortilla rolled up. For enchiladas, fill corn tortilla, roll, cover with enchilada sauce and cheese then bake to heat.
Nutrition note: lentils are very high in fiber and protein, loaded with folic acid, iron, phosphorus and potassium. They are also very low on the glycemic index and very inexpensive.
*1 finely chopped yellow onion
*2 garlic cloves, minced
*1 c. dried brown lentils, rinsed
*1 TBSP. chili powder
*2 tsp. ground cumin
*1 tsp. dried oregano
*2 1/2 c. low-sodium chicken (or vegetable) broth
Saute onion and garlic in olive oil until softened. Add lentils, chili powder, cumin and oregano, then cook and stir for a minute or two. Add broth and bring to a boil. Cover and reduce heat to a simmer. Check lentils for doneness at 35 minutes; it may take as long as 45 minutes (you are looking for tender, but not mushy). Uncover and cook for a few minutes until any remaining moisture dissipates.
If using as tacos, serve in a warm corn tortilla with salsa, sour cream, lettuce, and shredded cheddar. For a burrito, us a flour tortilla rolled up. For enchiladas, fill corn tortilla, roll, cover with enchilada sauce and cheese then bake to heat.
Monday, July 23, 2012
Blackened Salmon Soft Tacos
I used to be afraid of cooking fresh fish, so everything we ate came from a can (no bueno). I'm so glad I realized how easy fish is to prepare so we can enjoy yummy meals like this keeper from Woman's Day magazine. This takes virtually no prep time and can be on the table in 15 minutes.
*1 1/4-lb piece skinless salmon fillet, cut into 4 (equal) pieces
*2 TBSP blackening spice mix or Cajun seasoning (look for a no-salt added variety)
*1/2 small head romaine lettuce, thinly sliced
*1/2 c. fresh cilantro
*1 TBSP. olive oil
*1 TBSP fresh lime juice
*Salt and pepper
*8 small flour or corn tortillas, warmed
*Sour cream
Heat a large skillet over medium heat. Coat both sides of the salmon with the seasoning mix and when the pan is good and hot place salmon in to cook. It will cook more quickly if you cover it, but if you still need to prep the other ingredients, just let it hang out, cooking until opaque throughout, about 3-4 min/side. Fish seems to cook a lot better if you only flip it once, so watch the side of the fillet to see when it is opaque half-way up, then flip.
While the salmon is cooking, toss together sliced lettuce, cilantro, oil, lime juice & 1/4 tsp. salt and pepper.
Remove salmon from pan and flake with fork. If desired, spread sour cream on the tortillas, fill with salmon and top with the lettuce mixture. Add a side of black beans, lime wedges and some fresh Utah corn. This should serve 4 adults. Any leftover salmon is great on a salad for a leftover lunch.
*1 1/4-lb piece skinless salmon fillet, cut into 4 (equal) pieces
*2 TBSP blackening spice mix or Cajun seasoning (look for a no-salt added variety)
*1/2 small head romaine lettuce, thinly sliced
*1/2 c. fresh cilantro
*1 TBSP. olive oil
*1 TBSP fresh lime juice
*Salt and pepper
*8 small flour or corn tortillas, warmed
*Sour cream
Heat a large skillet over medium heat. Coat both sides of the salmon with the seasoning mix and when the pan is good and hot place salmon in to cook. It will cook more quickly if you cover it, but if you still need to prep the other ingredients, just let it hang out, cooking until opaque throughout, about 3-4 min/side. Fish seems to cook a lot better if you only flip it once, so watch the side of the fillet to see when it is opaque half-way up, then flip.
While the salmon is cooking, toss together sliced lettuce, cilantro, oil, lime juice & 1/4 tsp. salt and pepper.
Remove salmon from pan and flake with fork. If desired, spread sour cream on the tortillas, fill with salmon and top with the lettuce mixture. Add a side of black beans, lime wedges and some fresh Utah corn. This should serve 4 adults. Any leftover salmon is great on a salad for a leftover lunch.
Wednesday, July 18, 2012
Quinoa Cakes
Our mornings start pretty early, usually with a workout. These "pancakes" are a quick and easy way to get a little nutrition pre-workout. I make a big (double/triple below) batch every couple weeks, keep some in the fridge and the rest stacked with wax paper in the freezer. I got the basis for this recipe from Everyday Foods.
*1 c. cooked quinoa or brown rice
*3/4 c. flour (I use a 6-grain blend or whole wheat)
*2 tsp. baking soda
*1/2 tsp. coarse salt
*1 large egg, plus 1 large egg white
*1 TBSP. unsalted butter, melted, plus more for pan if needed
*1/4 c. almond (or low-fat) milk
*2 TBSP. pure maple syrup
*1 tsp. cinnamon
*Fresh blueberries or fruit/preserves
In a medium bowl, whisk together quinoa, flour, baking soda and salt. In another medium bowl, whisk together egg and egg white, butter, milk, syrup and cinnamon until smooth. Add wet ingredients to dry ingredients and mix well. Add blueberries if desired. Lightly coat a large skillet or griddle with butter and heat to medium/medium-high heat. Drop batter by tablespoons onto griddle and cook until bubbles form on surface. Flip and cook until golden brown on the underside. Wipe griddle and repeat cooking process. Serve plain for on-the-go or topped with fruit. If freezing cakes, just pop frozen into the toaster to heat. Makes about 10.
*1 c. cooked quinoa or brown rice
*3/4 c. flour (I use a 6-grain blend or whole wheat)
*2 tsp. baking soda
*1/2 tsp. coarse salt
*1 large egg, plus 1 large egg white
*1 TBSP. unsalted butter, melted, plus more for pan if needed
*1/4 c. almond (or low-fat) milk
*2 TBSP. pure maple syrup
*1 tsp. cinnamon
*Fresh blueberries or fruit/preserves
In a medium bowl, whisk together quinoa, flour, baking soda and salt. In another medium bowl, whisk together egg and egg white, butter, milk, syrup and cinnamon until smooth. Add wet ingredients to dry ingredients and mix well. Add blueberries if desired. Lightly coat a large skillet or griddle with butter and heat to medium/medium-high heat. Drop batter by tablespoons onto griddle and cook until bubbles form on surface. Flip and cook until golden brown on the underside. Wipe griddle and repeat cooking process. Serve plain for on-the-go or topped with fruit. If freezing cakes, just pop frozen into the toaster to heat. Makes about 10.
Tuesday, July 17, 2012
Homemade Lara Bars
I'm still trying to figure out my favorite "protein/energy/snack" bar, but I love the Lara Bars for their simple ingredient list. I've tried several recipes found online, and combined a few to come up with this one:
*2 1/2 c. dates
*1 1/4 c. raw almonds
*1/4 c. old-fashioned oats
*3-4 TBSP. natural peanut butter
*1/4 c. dried currants
*1/8 c. mini chocolate chips
In a food processor process the dated until they form a paste. Remove and set aside. Add almonds and oats to food processor and pulse to roughly chop. Combine date paste and almond mix, and add peanut butter. Stir in currants and chocolate chips. Line an 8x8 pan with parchment or wax paper. Pour mix into pan and press firmly to flatten. (I fold the extra edges from the paper over the top and press down on that.) Refrigerate about 4 hours. Remove parchment from pan and place on cutting board. Use a sharp chef's knife to cut into 12 equal bars. I wrap each tightly in plastic wrap and store all of them in a container in the fridge.
*2 1/2 c. dates
*1 1/4 c. raw almonds
*1/4 c. old-fashioned oats
*3-4 TBSP. natural peanut butter
*1/4 c. dried currants
*1/8 c. mini chocolate chips
In a food processor process the dated until they form a paste. Remove and set aside. Add almonds and oats to food processor and pulse to roughly chop. Combine date paste and almond mix, and add peanut butter. Stir in currants and chocolate chips. Line an 8x8 pan with parchment or wax paper. Pour mix into pan and press firmly to flatten. (I fold the extra edges from the paper over the top and press down on that.) Refrigerate about 4 hours. Remove parchment from pan and place on cutting board. Use a sharp chef's knife to cut into 12 equal bars. I wrap each tightly in plastic wrap and store all of them in a container in the fridge.
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