Tag: baking

Plant Protein Powered Breakfast Cookies!

Plant Protein Powered Breakfast Cookies

These cookies make a great breakfast or snack on the go.  Pair a couple of these with some fresh fruit and you have a delicious and nutritious start to the day!  Need a compact quick energy source while out on a hike or bike ride?  These will definitely do the trick.  Chock full of goodies like wheat germ, flax, pumpkin seeds, and hemp seeds, these babies pack a protein punch!  Not to mention the vitamin E, zinc, omega 3’s, and iron they bring to the party too!  You won’t miss the oil, eggs, or dairy here.  If you tend to be pressed for time, double the batch and freeze some of the baked cookies for when you need something quick on the go.

INGREDIENTS:

DRY
1 cup old-fashioned rolled oats

1/2  cup whole wheat flour

1/2 cup wheat germ

1/4 cup sunflower or pumpkin seeds

1/4 cup hemp seeds

5 Medjool (or 10 deglet noor), chopped

1 handful dried cranberries

WET

1 flax egg (1 Tablespoon flaxseed meal mixed with 3 Tablespoons water)

1/2 large ripe banana, mashed

1/2 cup unsweetened applesauce

1/3-1/2 cup sucanat (or organic brown sugar)

1 teaspoon vanilla extract

1 teaspoon cinnamon

2 Tablespoons almond milk

DIRECTIONS: 

  1. Preheat oven to 350 degrees.
  2. Combine dry ingredients in a large bowl, set aside.  Combine wet ingredients in a separate bowl.  Next, add the wet mixture to the dry one in the large bowl.  Mix well with a wooden spoon to combine.
  3. Drop by spoonfuls onto 1 or 2 parchment lined baking sheets.  Bake for 20 minutes, rotating the pans after 10 minutes.  Cool on a wire rack.  Once they cool, if you want to put some  in the freezer for future use, now’s the time.  Otherwise, if you leave them out they’ll be all gobbled up before you know it!  Enjoy!!

 

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Fresh Berry Tart

This berry tart is fantastic!  A tasty, crumbly nut crust, cashew date cream and fresh berries.  That’s it!  Its quick, easy and makes a great dinner party or potluck dessert with plenty of “WOW!” factor.  Want to take it to the next level?  A vegan lemon curd beneath the berries would be out of this world!

Vegan Berry TartNutty Tart Crust

3/4 cup roasted, unsalted nuts (you can use pecans, almonds, walnuts, pistachios, whatever you like)

3/4 cup old fashioned rolled oats

3/4 cup whole wheat pastry flour

1/2 teaspoon cinnamon

3 Tablespoons pure maple syrup

1/4 cup light, neutral oil (grape seed oil is like canola, without the GMO risk) see note after directions

Directions

  1. Preheat oven to 375 degrees.
  2. Process the dry ingredients (nuts, oats, flour and cinnamon) in a food processor until it becomes a coarse meal.  Transfer to a bowl and mix in the oil and syrup.
  3. Press the crust mixture firmly into a 9″-10″ tart pan or pie plate.
  4. Bake at 375 for 15 minutes.  Cool on a wire rack

Note: Melted coconut oil could be used in place of the oil mentioned in the tart crust, but I would advise against it, only because it will harden at room temp and become solid as a rock once refrigerated!  This may make eating (let alone slicing) the crust a bit of a challenge.

Date Sweetened Cashew Cream

1/2 cup raw cashews (if you have time, soak them in water for 1-2 hours prior, then rinse well).

2-3 Tablespoons dates (double check for pits!)

1 teaspoon vanilla extract

Place cashews in a blender pitcher.  Add enough fresh water to just cover the nuts.  Add dates and vanilla, blend until it becomes a smooth cream.  Scrape into a small bowl and set aside.  Can be made ahead of time and kept in the refrigerator.

Once the tart shell is cooled, we can assemble this baby!  

Spread and even layer of your sweetened cashew cream over the bottom of the completely cooled tart shell.  Rinse and pat dry the berries, then arrange on top of the cashew cream any way you fancy.  I started from the center and made concentric circles with some berries I had left over from the night before.  You could use different fruits like kiwi, or mango for more color and variety.  Have fun and get creative!

When you are ready to serve, get ready to hear the “Oooh”s and “Ahhh”s!  Slice, serve and enjoy!

 

 

 

 

 

 

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Scrumptious Pumpkin Walnut Waffles!

The days are getting shorter and that tell-tale chill in the air has arrived…autumn is fast approaching.  One of the many things I love about fall is pumpkin!  Pumpkin jack-o-lanterns, pumpkin pie, pumpkin ice cream, and of course, pumpkin waffles!

These waffles are perfect for a cool, lazy morning.  They are whole grain, vegan, soy-free and oil-free.  Full of pumpkin, apples and walnuts,  kids get their veggies, fruit, and omega 3s and ask for more.  Make sure to drizzle with some pure maple syrup or even top with bananas.  Delish!

Yields 6 Belgium Waffles

Ingredients:

  • 2 cups whole wheat pastry flour
  • 1/2 cup wheat germ
  • 2 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon freshly grated nutmeg
  • 1/4 teaspoon ground clove
  • 1 can pumpkin puree
  • 2 cups rice milk
  • 3 Tablespoon unsweetened applesauce
  • 1/3 cup sucanat, brown sugar, or other sweetener of choice
  • 2 teaspoons vanilla
  • 1-2 handfuls raw walnuts, chopped

Directions:

  1. Preheat waffle iron according to manufacturer instructions
  2. Whisk together dry ingredients (flour through cloves) in a large bowl.
  3. In a separate bowl, combine remaining ingredients and whisk until emulsified.
  4. Combine the wet stuff with the dry stuff and prepare according to waffle iron manufacturer instructions.  Enjoy!

Tip: I have a very used and abused (or should I say “seasoned”) waffle iron.  To keep the waffles from sticking when I take them out,  I spray a little cooking spray on the inside before pouring in the batter.  This makes it much easier to get the waffles from iron to plate without destroying them. 

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Oatmeal Chocolate Cherry Pecan Cookies

Holy cow are these cookies good!  If you love lots of chocolatey-oaty, sweet and crunchy goodness then this is the cookie for you.  It is also a great back-to-school treat you can share with the kids, without any guilt since the only things these little gems lack are eggs, butter, oil and soy.  To make them wheat-free, try substituting the whole wheat pastry flour with oat or barley flour.  These also freeze very well, so why not make a double batch and freeze some to enjoy later!  

A Helpful Note: The dough is a lot easier to manage if you can let it chill in the fridge for about an hour or so before baking, but this isn’t necessary.  Here I use applesauce and prune puree (baby food prunes).  If you only have one of the two on hand, it’s no problem.  Just as long as you end up with 1 cup of fruit puree, whether in the form of applesauce, prunes or a combo.  Mashed bananas may also work in a pinch, though I haven’t tested that substitution yet.  

Ingredients:

  • 1/2 cup water 
  • 1/2 cup unsweetened applesauce 
  • 1/2 cup prune puree or baby food prunes 
  • 3 Tablespoons ground flaxseed meal
  • 1/2 cup sucanat or light brown sugar
  • 1/2 cup evaporated can juice or raw sugar
  • 1 teaspoon vanilla
  • 1 cup whole wheat pastry flour
  • 1/2 cup wheat germ
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  •  2 1/2 -3 cups old fashioned rolled oats
  • 1 cup dried cherries, chopped
  • 1 cup non-dairy chocolate chips, or roughly chopped vegan dark chocolate
  • 1 cup raw pecans, chopped

Directions:

  1. Preheat oven to 375 degrees farenheit.  Place oven racks at 2nd and 5th positions.
  2. Combine water, flaxmeal, applesauce, prune puree and sugars in a large bowl and beat well.  Beat in vanilla.
  3. In a separate bowl, combine flour, wheat germ, cinnamon, salt, baking powder, and baking soda.  Gradually add dry mixture to wet ingredients and stir until well combined.
  4. With a wooden spoon, stir in oats, cherries, chocolate and nuts.
  5. Cover and refrigerate for 1 hour or overnight, if desired.
  6. Drop by large spoonfuls onto a parchment covered baking sheet.  Press to flatten slightly.
  7. Bake 10-12 minutes.  Rotate baking sheets half way into baking time.  Rotate 180 degrees and switch racks that the baking sheets are on, to insure even baking.
  8. Cool on baking sheet for 5-10 min., then transfer to a wire rack to finish cooling…if you can wait that long.  🙂

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Teff Flour Peanut Butter Cookies

Teff is one of the smallest grains in the world, and also one of the most nutritious.  It is gluten-free and a good source of fiber, protein, calcium and iron.  In Ethiopia, teff flour is used to make injera bread, which is a staple there.

The fact that teff grains are so small makes it very difficult to mill into teff flour.  You can find it though.  Bob’s Red Mill (www.bobsredmill.com) makes a whole grain teff flour that can be found in health food stores.  Teff flour is also gluten-free and makes a great alternative to regular flour.

I picked some up and decided to give it a try.  Here’s what I came up with.  This recipe is actually adapted from one taken right off the back of the teff flour package.  I eliminated the oil and substituted applesauce.  Mashed ripe banana would probably be a tasty oil substitute here, too.   If peanuts (or nuts in general) are out of the question because of an allergy or sensitivity, try using sunflower seed butter instead.  

Ingredients :

  • 1 1/2 cup whole grain teff flour
  • 1/2 teaspoon salt
  • 1/2 cup maple syrup
  • 1/2 cup applesauce
  • 1 teaspoon vanilla
  • 1 cup peanut butter (or sunflower seed butter)

Directions:

  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine flour and salt.  Set aside
  3. In a separate bowl, mix the remaining ingredients well. (You can use a hand mixer, food processor or even a blender for this part.)
  4. Add the wet mixture to the dry and stir until well combined.
  5. Roll dough into balls the size of a tablespoon and place on a parchment-lined baking sheet.
  6. Slightly flatten with a fork, using the tines to make a criss-cross pattern.
  7. Bake for 13-15 minutes, then cool on a wire rack.

(yields 2 dozen cookies)

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Low-Fat Cherry Almond Scones

My original recipe for “Scones, Perfected!” was posted last year at http://yournutritionista.blogspot.com/2010/05/sconesperfected-cherry-almond-scones.html  It has been a favorite around here for a long time.  This week I made a batch to say thanks to my husband and kids for making my Mother’s Day so special.  After I got them into the oven, I realized that the Earth Balance (butter substitute) was still in the refrigerator!  Doh!  When they came out I was half expecting them to be more like biscotti, but to our delight and surprise, then turned out great!  They were lighter and still retained a great texture.  We all liked them better than the original!   If you prefer a more flakey and rich scone, then stick with the old recipe.  If you want to save yourself about 150 calories per scone, then omit the Earth Balance, and cut them a little smaller so that you end up with 12 instead of 8.

NOTE: There is still some fat due to the cashew cream, which is used instead of heavy cream.  Not only is cashew cream void of  the saturated fat and cholesterol in dairy cream, it is full of fiber, minerals and phytonutrients you cannot find in dairy products.  Cashew cream is a cinch to make.  Just take 1 cup of raw cashews and cover with fresh water.  You can let them soak overnight or, if you don’t have time, just for a few minutes while you prep other ingredients.  Drain the soaking water off the cashews and place in a blender along with enough fresh water to just cover the nuts.  Blend on high until the mixture is smooth and creamy, like a thick cream.  Add more or less water depending upon the consistency you are looking for.  For this recipe we are looking for it to resemble a thick cream.   Measure out 1 cup to use for the scones.  Save the rest for another use.  You can use it anywhere you would normally use cream.  It’s great over berries, just add a little vanilla extract. YUM-MY!

Here is the updated, lighter scone recipe.  Hope you like it!  Oh, and don’t forget the vanilla glaze.  It gives the scones just the right amount of sweetness.

Ingredients: (yields 12 scones)

SCONES:

2 cups whole wheat pastry flour

2 tablespoons raw sugar

1 tablespoon baking powder

1/2 teaspoon salt

1 cup cashew cream (see note above)

1/2 teaspoon vanilla extract

1/4 teaspoon almond extract

1 handful chopped dried cherries

1 handful chopped slivered almonds

GLAZE: 

1 cup powdered sugar

2 tablespoons soymilk

1/4 teaspoon vanilla extract

1 1/2 tablespoons melted Earth Balance margarine

Directions:

SCONES:

  1. Preheat oven to 400 degrees.
  2. Combine flour, sugar, baking powder, and salt in a large bowl.  A wire whisk does a great job at mixing dry ingredients.
  3. Add cherries and almonds.  Stir to combine and create a well in the center of the mixture.
  4. Combine extracts and cashew cream and pour the wet mixture into the well of the dry ingredients.
  5. Stir with a wooden spoon to combine well, but do not over stir.
  6. Turn dough out onto a floured surface and form into a slab that is about 3-4 inches wide and 16-18 inches long.
  7. Cut in half, crosswise, then cut each half into 3 equal pieces.  Now cut each piece (roughly a square shape) diagonally, leaving you with 12 triangles.  Place your scones on a parchment lined baking sheet and bake for 15-20 minutes.  Cool on a wire rack.

GLAZE:

Tip #1: Whip this up while the scones are in the oven to save yourself some time.  This glaze is SO easy-peasy and really makes the scones the perfect level of sweetness.  

Tip #2: If you are making a variation like cranberry orange or blueberry lemon, you can citru-fy your glaze by just adding some zest and juice (enough to substitute for the soymilk), of either an orange, lemon or lime.  

Tip #3: Save yourself on the cleanup by placing a piece of wax or parchment paper underneath the wire rack that your scones will be cooling on.  Now you can drizzle your glaze right onto the cooling scones, without making a mess of your kitchen counter!

  1. In a small bowl, dissolve the sugar in soymilk (or juice and zest) and vanilla with a wire whisk.
  2. Add the melted Earth Balance and continue to whisk out the lumps.  Now drizzle on the scones.
  3. What did I tell you, easy peasy!

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