Bean Brownies

 

A tasty treat was made in the kitchen today!  I got the recipe from Happy Herbivore.

Secret ingredient is beans!

My slight variant on this recipe was:

1 can of cannelini beans, drained (I don’t do black beans)

2 ripe nanas

1/3 cup honey

1 tsp vanilla

2 tsp cinnamon

1/4 cup dark chocolate chips

1/4 cup chopped toasted walnuts

1/4 cup oat bran

2 tbsp sugar.

Blend everything except the oat bran, walnuts, and chocolate chips in a food processor until smooth.

 

Stir all the rest of the ingredients together in a bowl with the batter. 

Pour into a 9x9 pan sprayed with nonstick spray and bake for 40 minutes in a 350 degree oven.

Very fudgy and a fairly strong banana flavor, so not super brownie-like, but really tasty and very good for you.  They pack fiber, protein and very little fat (Omega3 from walnuts)!  And there is no trace of any bean flavor at all, so don’t be afraid to try them!

When cut into 9 pieces – approx 110 calories per brownie.

Brussel Sprouts with Walnuts & Cranberries

 

Alton Brown did a show on Brussel sprouts, and this recipe sounded really good!

I tweaked it a little, using less butter and using walnuts instead of pecans.

Ingredients:

8 ounces of fresh brussel sprouts

1 tablespoon of butter

1 ounce of walnuts, chopped

1/6 cup of craisins. (20 grams)

Shred the brussel sprouts with a grater or food processor.  In a saute pan, melt the butter and add the nuts.  Toast for several minutes, then add the shredded brussel sprouts. Salt and pepper to taste, and cook over medium high heat for 4 to 5 minutes.  Keep turning to evenly cook the brussels.

Divide into 2 servings and top each with half of the craisins. 

So good!

Breakfast cookie/cobbler

 

Decided to try my hand at this breakfast cookie recipe:

 

My mix:

1/3 cup of oats

15 grams vanilla PP

1/8 cup vanilla soy milk

2 tsp walnut butter

cinnamon

1/4 cup of pumpkin

 

Mixed and spread on a plate overnight.  I got it out of the fridge this morning along with the can of cat food to feed Pixie and just thought they both looked a lot the same:

So, I was skeptical. I tasted a little (breakfast cookie, not cat food) and the flavor is quite good,  but not anything like a cookie.  I couldn’t pick it up, and it seemed to be missing something.  I also decided I wasn’t ready for a cold brekkie.  My thought?  Turn it into breakfast cobbler!

In the microwave, I had a cup of frozen Wyman’s blueberries.  Heated those until just bubbling.  Stirred 1 tsp of cornstarch with one tbsp of water and added to the blueberries.  Microwaved for another 30 seconds (this is the recipe for my quick blueberry sauce for pancakes).

 

Then I dolloped the breakfast cookie on top and *this* was such a yummy breakfast!  Just like blueberry cobbler!

Fiddleheads & Canadian Bacon

Got some fiddleheads at the farmer’s market today, and was inspired by a recipe from Mark’s Daily Apple

This was one serving:

4 ounces of fiddleheads

1 tsp coconut oil

3 tablespoons minced onions

1 slice canadian bacon, chopped.

Steam the fiddleheads in a mesh steamer for 5 minutes.

In the meantime, saute the onions in the coconut oil and then add the bacon.  When the fiddleheads are done, add them to the saute pan and cook for another 4-5 minutes.

Very yummy with just a few grinds of black pepper on top!

Blended Spelt Berries

Got up for my new workouts today with New Rules of Lifting for Women.  Preworkout snack was a Chai Luna bar.  These are my very favorite Luna bar!

After I got back, I made some pumpkin spelt berries based on a technique by Chocolate Covered Katie.  I cooked the spelt berries yesterday, so this was a snap to make this morning.  Faster than oatmeal!

Into the large cup on my magic bullet blender:

1/4 cup spelt berries, cooked (this makes probably 1/2 to 3/4 cup cooked).

1 tsp brown sugar

1 tsp pumpkin pie spice

1/4 to 1/3 cup water

1/2 cup canned pumpkin.

 

Blended away and got a nice creamy bowl.  I popped the blender container into the microwave to heat it up before pouring into my bowl (love the bullet blender for this!).

This is really an interesting and different breakfast.  I think I might try making it with milk instead of water for extra creaminess, but I just wanted to save my milk for cafe au lait!

Pumpkin Pancakes

Well - how about a different breakfast for a change?? This would normally be my day for the usual protein pancakes with blueberries, but I wanted to change it up.



The mix was:
1 egg
15 g rice protein powder (apprx 1 tbsp)
1/3 cup rolled oats
1/3 cup pumpkin
1 tsp cinnamon
1/4 tsp baking powder
1/4 cup water.

I blended it all together without the water at first, but the batter was super, duper thick. So I thinned it out.
Topped with sliced banana and cranberry sauce. I loved the taste combo of this. The pancakes were a little on the dry side, I think a tsp of oil, or maybe just using 2 eggs would make these more moist. Very filling, though!

Without toppings, the pancakes are about 250 calories for the whole batch. 20 grams of protein, 6 grams of fiber.

Homemade Cashew Butter!

My first attempt at a nutbutter.

I used my mini food processor and added cashews (roasted and salted). Probably about 250 grams.


I processed for awhile and got a good nut meal.


I added a tablespoon of agave nectar and processed some more. It wasn't as smooth as I wanted, so I did add a few teaspoons of sunflower oil. I was trying ot avoid the oil, but I wasn't getting smooth emulsion. I stopped at this consistency, and I have to say that I am in love! This was soooo good. Like the filling of a Reeses peanut butter cup, only fresher and better (and cashewier!).



I think I will try this again using my bullet blender, as that might have the power I need to really blend the nuts.

Mung Bean Coconut Curry

Yummy,yummy lunch!

This was a spur of the moment concoction that came out wonderful!

Ingredients:

2 tsp coconut oil
1/2 tsp garam masala
1/4 tsp black mustard seeds
1/4 of an onion diced
1/2 green bell pepper,diced
1/4 cup mung beans (soaked overnight and cooked)
1/2 cup chick peas
2/3 cup light coconut milk
salt and pepper

In a sauce pan, heat the coconut oil. Add the mustard seeds and cook until they start to pop. Stir in the garam masala and cook for 30 seconds. Add the onions and green peppers. Cook until translucent and starting to carmelize.
Add the cooked mung beans and chick peas. Cook for about a minute. Add the coconut milk and salt and pepper to taste. Heat thoroughly.
I served this with some couscous and it was heavenly!
Makes 2 servings.

About 200 calories per serving, not counting couscous.

Cottage cheese oats

Okay, new oatmeal recipe!
Normally I do protein powder in my oats, but I accidentally bought a large container of cottage cheese at the grocery store last week, so I am looking for ways to use it up without eating it plain (I have a texture issue with it). I have seen other people add it to oats, so I figured "Why not?".

The mix:
40 grams of oats (1/2 cup)
1 cup water
pumpkin pie spice
pinch salt
1/4 cup cottage cheese
1/2 cup pumpkin
1 tbsp spelt berries
dollop of chai marmalade

I cooked the oats in the water, then when they were just about done, I added the cottage cheese. I didn't expect it to melt in, but it did and made the oats smooth and creamy. Then stirred in the pumpkin and topped with spelt berries and marmalade.

And, served with cafe au lait, as always.

Ricotta pancakes

Normally, my protein pancakes have cottage cheese in them. I'm out, so I decided to sub ricotta cheese instead.

1/4 cup part skim ricotta cheese
1/3 cup rolled oats
1 whole egg
13 grams protein powder
1/4 tsp baking powder
dash of cinnamon
dash of vanilla
Blend all ingredients together in a blender until smooth. Then cook as you would normal pancakes.



Topped with the standard blueberry sauce:
1 cup of frozen blueberries (I like Wymans wild blueberries)
1 tsp of cornstarch
1 tbsp of cold water.
Heat the frozen blueberries in a small saucepan over medium heat until hot and just simmering. There will be juice in the bottom of the pan. Don't boil them! In a small bowl mix the cold water and cornstarch. Add to the pan and stir until the mixture thickens up - about 30 seconds.



I think I prefer the cottage cheese, these pancakes were a little more dense and a touch drier. Very mild in taste, though. It does give me 40 more calories and 7 grams less of protein doing it this way than the normal way, but it was a fun experiment!

Quick vegetarian chili

Ingredients:
1/2 cup onion
2 tsp coconut oil (or other oil
1 tsp cumin
2 tsp chili powder
1/2 cup chopped bell pepper
bit of minced garlic
1 cup of cooked white beans (or any bean, really)
1/2 cup TVP, hydrated in a cup of boiling water
1 can of diced or chopped tomatoes with juice
S&P to taste

In a medium saucepan, heat the oil. Add the onions, spices, garlic, and bell pepper and saute for a few minutes. Add the rest of the ingredients and simmer for 15-20 minutes. Add Salt and Pepper to taste.

Yum!

I like this topped with a bit of cheddar cheese and a dollop of sour cream.

Banana Oatmeal

I wanted a change up from my usual pumpkin oats. Hannaford had a sale on ripe bananas the other day - I got 2 pounds of bananas for 40 cents! So I just threw those into the freezer.

Decided to make oatmeal with one today:


40 grams of rolled oats (1/2 cup)
1/2 of a ripe banana
1 tsp cinnamon
1 cup water
pinch of salt.
Boil the water and all all ingredients. Turn heat low medium low and cook, stirring to incorporate the banana. The ripe banana will kind of melt into the oatmeal.

Add-ins today:

13 grams protein powder
2 tbsp wheatberries
1 tsp natural peanut butter
5 dark chocolate chips, just for fun!

Total calories approx 350

Pumpkin Cream of Wheat - Giant Breakfast!

Today's breakfast ended up way bigger than I thought it would be! I decided on Cream of Wheat for a change. So, I took a cue from Monday's nutty nugget oatmeal and combined:

1/4 cup Nutty Nuggets (store brand GrapeNuts)
3 tablespoons slow cook Cream of Wheat
1 tsp pumpkin pie spice
1 tsp brown sugar
1 1/2 cups water

After cooking, I stirred in
13 grams of Designer Whey unflavored protein powder
1/2 cup canned pumpkin

Topped with:
9 grams of toasted pecans
dollop of homemade cranberry sauce.

The bowl was huge and incredibly filling. Served with my usual cafe au lait and brekkie weighed in at a little over 500 calories, which is a bit more than usual. Normally I do around 400-430.
Definitely was an interesting twist, as the cream of wheat is much creamier (duh) than the oatmeal. And I am liking the wheaty taste of the Nutty Nuggets.

Banana Chocolate Protein Bars

A new recipe!

Ingredients:

1/2 cup packed brown sugar
1/2 cup mashed banana (I had an 89 gram nana)
2 eggs
1 tsp vanilla
1/2 cup milk (I used 1%)
1 cup oat bran
1.5 cups whole wheat flour
1 scoop (28 grams) protein powder (I have Designer Whey unflavored currently)
1 tsp baking powder
pinch of salt
45 grams dark chocolate chips (1/3 cup or so)

Directions:
Preheat oven to 350. Line a 9x9 pan with parchment paper. In a stand mixer, cream the sugar, banana, and eggs until light and fluffy. Add in the vanilla and milk and blend.
In a separate bowl, combine the oat bran, wheat flour, protein powder, salt, and baking powder. With the mixer on low, slowly add the dry mix to the wet until combined. Stir in the chocolate chips.
Pour into the prepared baking dish evenly.

Bake for 30-35 minutes until a toothpick comes out clean. Don't over bake.
Using the parchment paper as a sling, remove from pan and let cool on a rack.
When cool, slice into 9 pieces.
Store in a covered container in the fridge.

Using my ingredients, the stats are:
211 calories, 4 grams of fat, 35 grams of carbs, 3.5 grams fiber, 8 grams of protein.

These are very, very good. The longer they sit, the more moist they become and the chocolate has a wonderful flavor with the banana. A great snack with a cup of coffee or tea.

Bean and Bacon Soup

I am slowly venturing into Beanland, since I have found some that I like the taste of. Kidney beans and black beans are definitely out, but small white beans are okay. I decided to make some soup today for lunch. Who knew that you could cook beans super fast in the pressure cooker? I didn't! I will definitely try some more recipes with beans knowing how quick the pressure cooker gets them done.
Anyway, I cooked up 1/2 pound of small white beans with some salt, pepper, and a bay leaf.

I reserved half of those beans in the fridge for another day. For John and I for lunch I put in 1 cup of beans and 2 cups of veggie broth in a saucepan. Added a bit of S&P. Brought to a boil and used a potato masher to smush the beans up.
I then cooked up 2 slices of bacon.
After dividing the soup into 2 bowls, I crumbled 1 slice of bacon into each bowl.
Calories were about 230, 6 grams of fat, 15 grams of protein, 18 (!!!) grams of fiber. I wish the soup was a bit thicker, but either less broth or more beans would probably take care of that.
Quite tasty and pretty easy with the cooked beans.

Loribar - Chocolate Coconut

Yummiest Loribar yet!


This time I soaked the dates. I have noticed a big difference in dates as far as moisture content goes, so keep that in mind when you make these. I currently have Amport Foods Pitted Dates, and these are drier than say the Dole brand. I poured boiling water into a dish with some dates, and then let them sit for several hours. Then drained off the water.

Ingredients:
20 grams of dates (about 4)
13 grams of Designer Whey natural
28 grams of almond meal
15 grams of coconut flakes
6 grams Giardhelli cocoa powder

In a food processor, pulse the dates, almond meal and cocoa powder until well combined. It will ball up into the processor, then you will know it's mixed. Put into a bowl and add the protein powder. Mush thoroughly until well combined. Keep mixing - it will add in, even though it will seem dry at first.

Toast the coconut in a fry pan and allow to cool. Divide the dough into 2 equal pieces and roll into bars. Divide the coconut in half and roll each bar into the coconut - pressing to make it stick.

Voila - 2 yummy bars! These are almost like under done brownies. A bit chewy, chocolately and good. I really couldn't taste the dates in these at all with the cocoa.

Stats:

Approximately 175 calories, 10 grams of fat, 15 carbs, 3 grams of fiber and 8 grams of protein per bar.

Home made Larabar

20 grams of dates (this is about 4 - no sugar added, just plain dates)
13 grams of protein powder (I used whey)
1/2 oz of cashews
35 grams (about 2 tbsp) reduced fat natural peanut butter. (I used Smuckers)

In a food processor, chop up the dates into small pieces. Remove and put in a bowl. Add the cashews to the processor and chop until they are tiny pieces. Add to the dates. Add the protein powder and mash the mixture together. I found it was easier just to use my hands to smoosh it all together to get an even mixture. Heat up the peanut butter for 20-30 seconds in the microwave so that is is more liquid. Add to the bowl and mix really well. This will still seem somewhat dry, but form into 2 bars by pressing the mixture hard and wrap in plastic wrap and keep in the fridge. As it sits, the protein powder hydrates more and the bar will stay together. Not quite as moist as a Larabar because of the protein powder, but very tasty! This tastes a lot like a peanut butter cookie!

Makes 2 bars

Stats per bar: 197 calories, 11.5 gram of fat, 16 grams of carbs, 2 grams of fiber, 10.5 grams of protein.

Butternut squash soup and variation

Butternut squash soup

Ingredients:
1 bag of frozen butternut squash cubes
1/4 cup onions
1 tablespoon coconut oil
4 cups veggetable broth
S&P to taste

Saute the onions in the coconut oil. Add the butternut squash cubes and cook for a few minutes. Add the broth, and simmer for 20 minutes until the squash in tender. Puree with a stick blender. This is a thin, broth-like soup, great for a base.



Today I wanted something hot for lunch, and soup sounded good, but I wanted a heartier soup. So, I thought I would heat up a cup of my butternut squash soup and add 3 tablespoons of couscous. Then for protein I chopped up the end of the smoked ham from christmas and added it. It was so good! The soup thickened up nicely, and the ham added a great salty contrast to the sweet base.

Delicata squash soup

Tried delicata squash today. I was in the mood for soup, since we have a winter storm coming. I split the delicata and roasted it in the toaster oven.
Then I scraped it out and put it in the magic bullet blender. I guess you are supposed to be able to eat the skin, but it seemed a bit tough to me, so I just scooped it out. I used 1 cup of veggie broth. The squash was 110 grams of 'meat'.
I wanted protein, so I scoured the fridge. I chopped up a veggie sausage patty and then added some feta cheese. Strange combo, I know - but it turned out pretty good. I am craving salty stuff today, so this kind of hits the spot. The cheese didn't really melt, which gave it an interesting texture, but maybe a bit rubbery. I topped it with 10 grams of toasted walnuts for crunch - those were the best part!

Mini pumpkin souffle

In my never ending quest to eat more pumpkin - I tried this idea from Kath Eats

It's like a quick and easy version of pumpkin custard.
1/2 cup (122 g) pumpkin
45 grams of egg whites (just under 1/4 cup)
1 tsp pumpkin pie spice
1 generous tsp brown sugar.

Mix well in a small bowl and microwave for 3-4 minutes until it is firms up all across the top. Of course, I had to top with a dollop of cranberry sauce.

I have to say that this is really tasty, especially on a cold day like today after 2.5 hours of shoveling!

Stats: About 125 calories, 1 gram of fat, 5 grams of fiber, 8 grams of protein