Banana-Peach-Mango Smoothie

Banana-Peach-Mango Smoothie

I was lucky to receive some homegrown mega-size peaches from my friend's harvest. The peaches ripen faster than I can consume them so I had to put most of the peaches in the freezer. The peach skin separated very easily from the peaches. I slice the peaches into thick slices and place them in a single layer on a plate lined with waxed paper. Place the plate in the freezer and freeze the peach slices until they were firm enough to transfer into a large plastic storage bag. Now the frozen peaches will separate easily until I am ready to use them.

It's my day off today and started my day with a delicious breakfast smoothie using frozen banana slices, peach slices, mango chunks and 100% pineapple juice. NO SWEETENER OF ANY KIND NEEDED. Just blended the frozen fruits together with the pineapple juice and I had a large glass of thick slushy smoothie.

 

3.0 ounces frozen banana slices (about half of a large banana)

4.0 ounces frozen peach slices (about 1 cup)

3.0 mango chunks (about 1/2 cup)

6 ounces 100% unsweetened pineapple juice

1 tablespoon crushed ice (optional)

 

Place all ingredients into the blender container in order of ingredient listing, starting with banana slices and ending with crushed ice. Blend until smooth, using the blender tamper to push and stir.

 

Yield 16 ounces, 280 calories

 



Bulgur Salad with Chickpeas, Roasted Red Peppers and Spiced Cumin Dressing

Bulgur Salad with Chickpeas, Roasted Red Peppers and Spiced Cumin Dressing
Adapted from Jack Bishop, A Year in a Vegetarian Kitchen

Bulgur is a whole-wheat grain that have been cracked and partially-cooked. The grains are high in protein and high in fiber. Bulgur is a staple of the Middle Eastern and is used in dishes like Tabbouleh, Kibbeh or pilafs. You can substitute bulgur where recipes calls for couscous, quinoa or rice. The grains are light with a slight chewy texture and a nutty flavor. Bulgur comes in different grades ranging from #1 fine, #2 medium, #3 coarse and #4 extra course. Since bulgur is becoming more popular, you can easily find them in your local supermarket.

1-1/2 cups fine-grain bulgur (9.0 ounces)
3 cups boiling water (24 ounces)
3 tablespoons fresh lemon juice (1.2 ounces)
1 teaspoon honey
1 teaspoon ground cumin
1/2  teaspoon cayenne pepper
1 teaspoon salt
1/4 cup extra-virgin olive oil (1.7 ounces)
One 15.5-ounce can garbanzo beans, rinsed and drain well
1 cup finely diced roasted red pepper (6 ounces or two homemade roasted red peppers)
1/4 cup minced fresh Italian parsley (0.4 ounce)

 

Place bulgur in a large bowl. Add the boiling water and immediately cover with a lid or plastic wrap. Allow the bulgur to sit for 45 minutes, undisturbed.

 

Meanwhile, in a separate small bowl, whisk together the lemon juice, honey, cumin, cayenne and salt. Slowly whisk in the olive oil until the dressing is well blended. Set aside.

 

After the bulgur sits for 45 minutes, uncover. The bulgur have tripled in volume. You will notice excess water sitting in the bottom of the bowl.

 

Drain the bulgur through a fine sieve, pressing out all the excess water from the bulgur.

In a large mixing bowl, add the bulgur, garbanzo beans, roasted red peppers and parsley. Toss well until thoroughly combined.

 

Add the dressing and give the bulgur mixture another toss until thoroughly combined. Transfer bulgur to an airtight container and refrigerate for at least 2 to 3 hours before serving, allowing the flavors to bloom.

 

The salad can be eaten on its own along with some pita wedges or as a lettuce wrap. I like to serve this salad as a side dish to salmon or grilled chicken breast.

 

Yield 6 to 8 servings as a side dish or 4 as a main course

Enjoy!

Golden Raisin Oat Bran Muffins

Golden Raisin Oat Bran Muffins

Adapted from www.epicurious.com

I have found the ULTIMATE bran muffin recipe. For many years, I THOUGHT I had a very good recipe for a wheat bran muffin. Not anymore! After making these delicious oat bran muffins, I'm throwing out my old wheat bran muffin recipe. This oat bran muffin recipe is a keeper! In my opinion, oat bran is more pleasant tasting than wheat bran. I've been making these oat bran muffins almost weekly. Bran muffins are usually the best when they are fresh-baked. These muffins will firm up the next day, but it reheats well. Just reheat them in the microwave for 15 seconds and they will taste just as good as fresh-baked. I've changed the original recipe to make it healthier by substituting WHITE whole wheat flour for the all-purpose flour. I also substituted unrefined coconut oil for the butter. The original recipe calls for half the amount of butter (coconut oil) than what I posted. By accident, I doubled the amount of coconut oil. It was already too late when I realize I added twice the amount of coconut oil, but it worked out for the better. Because I'm using whole wheat flour, the extra coconut oil made the muffins more tender and flavorful.

Golden Raisin Oat Bran Muffins

2 cups WHITE whole wheat flour (8.5 ounces)

Scant 3/4 cup Trader Joe's brand Toasted Oat Bran (3.1 ounces) - See NOTE below

1/4 cup unrefined natural cane sugar (1.8 ounces)

2 teaspoons baking powder

3/4 teaspoon baking soda

1 teaspoon salt

1 teaspoon ground cinnamon

1 cup golden and/or dark raisins (5.0 ounces)

1 extra large egg (1.9 to 2.0 ounces)

1 cup well-shaken cultured low-fat buttermilk (8 ounces)

1/3 cup mild honey (3.6 ounces)

1/2 cup organic unrefined coconut oil or butter, MELTED (4 ounces)

NOTE: Not all oat bran are the same for this recipe. I had tried several other brands of oat bran in the past and the texture of the muffins were more dense and drier. I had the best results using Trader Joe's brand in which the muffins are tender and flavorful.

Preheat oven to 375 degrees. Position oven rack to the center of the oven. Spray a standard size muffin pan with nonstick baking spray. Set aside.

In a large mixing bowl. combine the flour, oat bran, sugar, baking powder, baking soda, salt and cinnamon. Using a wire whisk, stir ingredients together until well blended. Toss in the raisins and set aside.

For the wet ingredients, I like to mix one ingredient at a time. In a separate medium-size bowl, beat the egg with a wire whisk until well beaten. Whisk in the buttermilk until blended. Add the honey and whisk until blended. Last, add the melted coconut oil and whisk until blended.

Make a well in the center of the flour mixture. Add the entire buttermilk mixture in center of the flour mixture. Using a pastry fork or wire whisk, gently stir and fold the flour mixture with the liquid mixture until just until dry ingredients are moistened and finish folding with a rubber spatula just until incorporated. Do not over mix. Batter will be quite thick.

Divide batter among the 12 prepared muffin cups. Bake for 20 minutes or until a wooden pick inserted in the center comes out clean.

Let muffin cool in the pan for about 5 minutes; then transfer to a wire rack to cool completely.

YUM! Enjoy!

Yields 12 muffins, approximately 267 calories per muffin

Seasoned Seaweed

Seasoned Seaweed
Adapted from www.maangchi.com

I seem to have a lot of favorite Korean side dishes that I love to make repeatedly. This seaweed side dish is another favorite I love to eat with brown rice and kimchi. This recipe makes about a 4-cup quantity and can be stored in the refrigerator for about 1 week. If you like to eat the seaweed wrap of a sushi, you will love this side dish.

3.4 ounces dried seaweed or dolijaban**
3 thick stalks green onions, thinly slice entire stalks (about 1.4 ounces)
3 cloves garlic, finely minced (0.5 ounce)
3 tablespoons Bragg Liquid Aminos or any low-sodium soy sauce (1.2 ounces)
1/2 cup water (4.0 ounces)
2 tablespoons organic brown rice syrup or agave nectar (1.0 ounce)
3 tablespoons sesame oil (0.9 ounce)**
3 tablespoons roasted sesame seeds (0.6 ounce)**

**These items can be purchased at a Korean market or any Asian stores that carries Korean products.

 

Measure out 3.4 ounces of dried seaweed. Set aside.

 

A closer look at the dried seaweed. This seaweed is very different from the flat square nori sheets that are used in rolling up sushi. This dried seaweed or laver looks like strands of seaweed woven together into large thick sheets or rounds. This type of seaweed are used for soups, stews and salads.

 

In a very large mixing bowl, combine the green onions, garlic, liquid aminos, water, brown rice syrup, and sesame oil.

 Whisk ingredients until thoroughly blended.
 

Crush, pull and tear the seaweed apart into small pieces over the sauce.

Wearing a disposable vinyl glove, toss the seaweed and the sauce until all the seaweed are saturated with the sauce and thoroughly coated.

 

Sprinkle in the sesame seeds and toss well until thoroughly combined.

Transfer seasonsed seaweed into an airtight container and store in the refrigerator. Best to allow the seasonsed seaweed to sit in the refrigerator for several hours before consuming as the flavors will deepen with time.
Serve as a side dish alongside with brown rice and other side dishes.

Yield about 4 cups

Spicy Shredded Cabbage MuChim

Spicy Shredded Cabbage MuChim

Here is another favorite Korean side dish recipe adapted from www.aeriskitchen.com. I am addicted to this cabbage side dish. It has a nice balance of spicy, salty, tangy, and a touch of sweetness all in one. It is delicious eaten as a side dish alongside with rice, meats, seafood, and/or other vegetable side dishes. I'm satisfied just eating this with rice all by itself. It doesn't keep too long in the refrigerator, so you do want to consume it within a few days. I had mine for about three days and it was still delicious on the third day.

Half of a medium-size green cabbage, core removed, thinly sliced to fine shreds (1 pound, 453g)
2 thick stalks green onions, finely chopped (40g)
3 tablespoons Korean coarse red pepper powder (17g)**
2 tablespoons apple cider vinegar (21g)
1-1/2 tablespoons roasted sesame seeds (9g)**
1 tablespoon sesame oil (9g)**
1 tablespoon organic brown rice syrup (14g) or agave nectar
1 large garlic clove, finely minced (6g)
1 teaspoon salt (5g)

**These items can be purchased at a Korean market or any Asian stores that carries Korean products.

In a large mixing bowl, combine the cabbage and green onions. Set aside.

In a separate small bowl, combine the red pepper powder, vinegar, sesame seeds, sesame oil, brown rice syrup, garlic and salt. Stir the sauce with a spoon until thoroughly blended.

Add the red pepper powder sauce to the cabbage. Wearing a disposal vinyl glove, toss the cabbage and sauce until cabbage is thoroughly coated with the sauce.

Salad can be eaten right away or transfer to an airtight container and store in the refrigerator for up to a few days.

To serve, transfer desired amount to serving dish. Sprinkle with roasted black sesame and white sesame seeds for garnish. Eaten as a side dish alongside with any meat or seafood dishes and, of course, BROWN RICE.

Yield about 6 cups

Amaranth Porridge

Amaranth Porridge
Adapted from Three Many Cooks

Amaranth is a seed rather than a grain. You can find amaranth at Whole Foods Market or any health food stores. They are sold in packages and in bulk bins. Amaranth is inexpensive so do give it a try because it is very delicious. Amaranth is a nutrient powerhouse. It is gluten-free and contains more protein, calcium, magnesium, iron, and fiber than any other type of gluten-free grain. When cooked as a porridge, amaranth has the appearance of cream of wheat, but tastes very different from cream of wheat. It is thick and somewhat glutinous, a bit earthy and nutty in flavor, creamy with a slight crunchy texture...that is the best I can describe amaranth. It is delicious and I wish I had tried this sooner. It was love at first bite. It takes 25 minutes to cook amaranth porridge. It smelled grassy at first (I wasn't sure if I was going to like it) and almost seem impossible that it will thicken up, but it will. It will require your stirring attention during the last 10 minutes of cooking time because it will thicken up quite fast at the end and may scorch if you leave it unattended. I like my porridge on the thick side since I like to add unsweetened fresh coconut milk to my porridge when I eat it, so cooking with 3 cups of water is a perfect amount to use.

 

1 cup of amaranth (6.5 ounces)
3 cups of cold water (24 ounces)
Pinch of salt
4 teaspoons organic unrefined coconut oil (0.6 ounce)
2 tablespoons evaporated cane sugar or coconut palm sugar (0.6 ounces)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cardamon

 

In a medium-size pot, bring water, amaranth and salt to a boil over medium-high heat (7.0 on induction cook top) When mixtures comes to a boil, lower heat to medium-low heat (4.0 to 3.0 on induction cook top). Continue to cook for 25 minutes, stirring occasionally. Partially cover pot because mixture will splatter as it becomes thicker. Pay close attention during the last 10 minutes of cooking time because mixture will thicken up quite fast and may scorch if you don't stir it frequently. Consistency will be quite thick and glutinous-like. When done, stir in sugar, coconut oil, cinnamon and cardamon. Remove from heat and ready to serve.

 

Serve with unsweetened fresh coconut milk, soy milk, almond milk or any type of milk of your choice. Top with fresh or dried fruits and toasted nuts, if desired.

 

Can store any remaining porridge in the refrigerator in portions and reheat in the microwave for about 1-1/2 minutes on high power.

 

 

Yield 4 servings

 

Calorie count for each serving (5.8 ounces) of amaranth porridge including 1/2 cup of unsweetened fresh coconut milk is 273 calories.

Cornmeal Waffles

Cornmeal Waffles
Adapted from epicurious.com

My quest for the ultimate cornmeal waffles is over because I have found the most amazing cornmeal waffle recipe. I've been on a waffle craze the last two weekends. Partly because my husband loves waffles and I love the challenge to make healthy waffles he will enjoy. I made an Almond Flour Waffle last weekend which we enjoyed and this weekend, I made a cornbread waffle. While I thought that cornbread waffles turned out good, I still wanted to continue my search for a better one. I came across this recipe which I think is the ULTIMATE cornmeal waffles. After my first bite of these waffles, my search is over. I can't imagine there could be a better cornmeal waffle recipe more superior than this recipe I'm about to post. If you love cornbread, you will love these waffles. And the best part is that it's 100% WHOLE-GRAIN. What I love about these waffles besides tasting like a very delicious cornbread, these waffles are crispy on the exterior and tender and light on the interior. It has a bit of a grainy texture from the cornmeal, but this is the texture of cornbread. This recipe does not contain any type of sweeteners, but you can add some sweetness to this batter if you like. If you are going to eat these waffles with maple syrup (hopefully 100% pure) or any type of syrup of your choice, you don't need to add any sweetener to this batter. I'm thinking these waffles will be perfect along with something savory, like Chicken a la King or even a thick chili or a hearty stew or even fried chicken (chicken and waffles). Waffles are not only served for breakfast. It's becoming a trend on the west coast to serve waffles with something savory.

1 cup WHITE whole wheat flour (4.3 ounces)
1 cup Bob's Red Mill brand FINE grind cornmeal (4.8 ounces)
2 teaspoons aluminum-free baking powder
1 teaspoon baking soda
1/4 teaspoon salt
3 large eggs (5.4 to 5.7 ounces)
2 cups well-shaken cultured low-fat buttermilk (16 ounces)
6 tablespoons organic unrefined coconut oil or butter, melted (3 ounces)

In a medium-size bowl, combine the flour, cornmeal, baking powder, baking soda and salt. Stir well with a whisk to combine all the ingredients together. Set aside.

In a large-size bowl, lightly beat the eggs with a whisk. Add the buttermilk and whisk together until blended. Add the coconut oil and whisk everything together until well blended.

Add the flour mixture all at once to the buttermilk mixture and stir gently with a pastry fork or a whisk just until combined. Set aside to thickened for about 30 minutes.

Preheat a waffle iron for about 15 to 20 minutes. Coat waffle iron with nonstick cooking spray. Spread 3/4 cup of batter for two 4-inch thick waffles onto hot waffle iron, spreading batter to the edges with a spatula. Cook for 4 minutes or until steaming stops. Repeat cooking procedure with remaining batter.

Serve waffles with 100% pure maple syrup over waffles.

 

Keep waffles warm by placing waffles on a baking sheet lined with a wire rack, uncovered, in the center of a preheated oven at 200 degrees.

 

Store any leftover waffles in a plastic bag in the refrigerator. To reheat, place waffles in a toaster.

Yield eleven 4-inch thick waffles

One waffle with 1 tablespoon of pure maple syrup is about 245 calories. Each waffle is about 195 calories and 1 tablespoon of pure maple syrup is about 50 calories.