Snack recipes

I've been asked to share my recipes I've made with many of you.  I am always flattered by the love many of you show me and requests I receive for my recipes.  Makes me think.... Healthy Appetites Menu Plan??  Hmmm...... an idea that has been going around this noggin of mine.  Keep posted.

Carob Chip Muffins

Makes 12 muffins

1/2 cup firmly packed brown sugar
4 tablespoons butter ( I use Earth's Balance to keep mine dairy free)
3/4 cup rice milk (feel free to use buttermilk or cows milk)
3/4 carob chips
1 large egg
2 tsp vanilla extract
2 cups white whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt

1. Preheat the oven to 350 degrees.  Coat a 12 cup muffin tin with cooking spray of line with paper baking cups.
2. In a large mixing bowl beat the brown sugar and butter until creamy.  Stir in the milk, carob chips, egg and vanilla.
3.Add the flour, baking powder, baking soda and salt, and stir until just combined; do not over mix.  There should be lumps in the batter.
5. Divide the batter among the muffin cups. Bake until the tops of the muffins are lightly browned and a toothpick inserted in the center comes out clean,  about 20-25 minutes.  Turn on to a rack to cool.
6.Store in an airtight container at room temperature for up to 2 days, or wrap individually and freeze up to one month.



Apple Cinnamon Muffins

1 cup all purpose flour
1/2 cup white whole wheat flour
2 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
1/2 cup rice milk (feel free to use cow's milk)
1/2 cup sugar or honey
2 large eggs
1 tsp vanilla extract
1/4 cup canola oil
2 cups peeled and chopped apples ( I used gala)

1. Preheat oven to 400 degrees and line a muffin tin with paper baking cups
2. In a medium bowl, whisk together the flours, baking powder, salt and cinnamon
3.In a large bowl, whisk together the milk, sugar (or honey), eggs, vanilla and oil
4.Stir in the dry ingredients into the wet and mix until just combined.
5.Fold in the apples
6.Pour the batter into the prepared muffin cups and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
7.Transfer to a rack to cool.



Blueberry Oat Muffins

1 1/4 cups all purpose flour
1 1/4 cups old fashioned oats (not quick or steele cut)
2tsp baking powder
1/4 tsp salt
1/2 cup sugar
1/2 cup rice milk (feel free to use cow's milk)
1 large egg
1 tsp vanilla extract
1/3 cup canola oil
1 cup fresh or frozen (not thawed) blueberries

1.Preheat oven to 400 degrees and line a muffin with paper baking cups
2.In a medium bowl, whisk together the flour, oats, baking powder, salt and sugar
3.In a large bowl, whisk together the milk, egg, vanilla and oil.
4.Stir the dry ingredients into the wet and mix until just combined.
5. Gently fold in the blueberries.
6.Pour the batter into the cups and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
7. Transfer to cooking rack.


I hope you enjoy baking these as much as I have and that you and your family enjoy eating them!

Alyssa

Healthy Snacks for Healthy Kids Part 2

Last Friday afternoon, the school nurse handed me my plastic bags, once containing my healthy snacks, now empty. "The kids loved these! I let them choose what they wanted and they went so fast!" What happened next was me grinning, jumping up and down, clapping like a giddy school girl. A sight I am sure!

You see, I was nervous as to the response my healthy snacks would have with the kids. Would they like them? Would their taste buds be accepting to these healthy ingredients? To my surprise they were a yummy success!

To top it off, the nurse shared with me this story. A student came into her office carrying a store bought cupcake, topped with a large mound of frosting and sprinkled with candy. He asked her; "Could I please trade this in for a healthy snack? My mom sent me to school with this and I don't want it!" Yes another round of jumping and clapping from me followed. This is it! THIS is why I do this! To teach kids about good, real food and to ask for it! We MUST continue this project. I quickly replied with; "I'll be in on Monday with more snacks!"

Back to my kitchen I went. Over the weekend I made 3 varieties of muffins; Apple Cinnamon, Blueberry Oat and Carob Whole Wheat. Muffins are a great snack that freeze well and a quick, healthy snack to have on hand.

It only takes on act of kindness to effect the lives of many. This is why I do what I do.

Healthy Snacks for Healthy Kids

Many children start their day without much, if anything at all, to eat before heading off to school.  Schools offer breakfast to students but much of this is sugar laden cereals, muffins or other unhealthy options.  To add to the already nutrtient lacking morning, some families are not sending (or are not able to send) their child with a snack to eat.

Educational standards are set extremely high for children.  Some children can not think past their growling stomachs, never mind focus on the demands of their teachers and peers.  However, if you feed a brain with junk but expect excellence, you are going to receive the opposite result.

The school nurse at our local school tries her best to provide a snack for students who need it.  This is done voluntarily and with her own money.  Unfortunately, snacks such as crackers and pretzels are not ones that will fill little bellies with foods that will power their brains, keep their blood sugars at an optimum level and supply the nutrients that their bodies so desperately need.  

I've decided to make and bake snacks such as trail mix, granola and healthy muffins to be given to children who do not have a snack to eat.  These snacks will be full of protein, grains, fruits and/or veggies while being mindful of food allergies and sensitivities. These snacks will not contain any additives or preservatives, just real food!  Each snack will be packaged and labeled.

It's a small step toward what I believe to be a necessity. If healthy foods are not provided to them now, how do we expect them to excel later? Or, more likely, even function? All children deserve a healthy meal. At least a healthy snack to help. It has been my pleasure to provide this benefit to those who need it. 

Thank you for listening!

Alyssa

Apple Crumb Muffins

I recently came across a recipe for Apple Muffins. Delicious, tart Granny Smith apples, cinnamon, and a pumpkin seed topping are just a few favorite ingredients. I knew I wanted to make these for my kids but also new I had to modify it to suit our dietary needs. 

This is what I love about cooking. Seeing a recipe and changing it to make it my own! Whether it's sweet or savory you can personalize any recipe. Adding a bit of this, a touch of that or changing and/or eliminating an ingredient, the possibilities are endless!

As in the case with these heavenly muffins. Instead of buttermilk I used rice milk. I substituted butter for vegan butter. And wheat flour for gluten free all purpose flour. I also added the local honey for a bit of natural sweetness. The muffins are delicious and were a big hit with the kids at snack time!

Apple Crumb Muffins

`r

Ingredients

• 1 1/2 cups gluten free flour ( I used Bob's Red Mills)
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 cup packed brown sugar
• 3/4 cup rice milk ( I used Trader Joe's brand)
• 1/4 cup local honey
• 1 large egg
• 1 teaspoon vanilla extract
• 1/4 cup vegan butter, melted (I used Earth's Balance)
• 2 large granny smith apples, peeled and chopped into 1/4 inch cubes, about 2 cups
• crumble topping:
• 1/2 cup old fashioned oats
• 1 tablespoon packed brown sugar
• 1/4 cup vegan butter, chilled and chopped
• 1/3 cup pumpkin seeds

Preparation

1. 1. Preheat oven to 400 degrees.
2. 2. In a bowl, whisk together the flour, baking powder, salt, cinnamon, and brown sugar.
3. 3. In a separate bowl, whisk together the rice milk,egg,honey vanilla, and melted butter.
4. 4. Stir the dry ingredients into the wet ingredients and mix until just combined.
5. 5. Fold in the apples.
6. 6. In a food processor, combine the oats, brown sugar, chilled butter, and pumpkin seeds. Pulse to combine and chop the pumpkin seeds.
7. 7. Pour batter into greased mini-muffin cups, top each with 1 teaspoon of the pumpkin seed mixture, and bake 15 minutes, or until a wooden pick inserted in the center comes out clean.

My daughter said these muffins are like eating apple pie! She loved the texture of the muffin; gooey with big chunks of apple and the crunchy topping was perfect. 

So next time you come upon a recipe you find enticing but doesn't quite "fit", change it! Throw your inhibitions out the window. Pour a glass of wine if you have to and just go for it! There's nothing stopping you. There is no food police. 

Just keep in mind baking is like math so make sure you follow the measurements.  Cooking on the other hand, go wild! Be creative! You can do it!

Happy Creating!

Alyssa

Silky Tomato Soup

My daughter LOVES tomato soup.  It's rich, velvety texture is hard to resist.  However, many store bought brands, boxes or cans contain dairy - milk or cream based. Often she is disappointed not being able to have it due to her dairy allergy. 

I was so excited when I found this recipe from Weelicious Lunches.  Not a touch of dairy and the soup is silky just like it's name!

Silky Tomato Soup by Weelicious Lunches
makes 4 cups
2 tsp olive oil
1 small onion, diced
1 large carrot, diced
2 garlic cloves, diced
2 large tomatos, diced (about 2 cups)
2 cup vegetable or chicken stock (I used organic, gluten free vegetable broth)
1 tbsp. tomato paste
1tsp paprika
1 tsp salt

1. Heat the oil in a large soup pot over medium heat.  Add the onions and sauté for 2 minutes, or until translucent.  Add the carrots and garlic and sauté for 2 minutes more.
2. Add the remaining ingredients to the pot and stir to combine
3. Bring to a boil, then reduce the heat to low and simmer, uncovered, for 20 minutes
4. Carefully move the soup to a blender and blend until smooth.  You can also use an immersion blender to blend the soup in the pot (this is what I did)

NOTE: If you don't have fresh tomatoes, you can use 1 28 oz can diced tomatoes and decrease the stock to 1 cup.

 

I think this soup will taste fabulous made with fresh tomatoes from the garden!

I know what you're thinking, "Soup in summer?"  I didn't think I'd be making hot soup for a frigid end of March day either!

 

 

This soup was so quick to make! Having the ingredients as staples in your pantry makes it easy!

 

Rich, velvety, beautiful and so good for you!

This would go excellent with a grilled cheese too!

Even a vegan grilled cheese! ;)

 

 

 

 

I plan on packing Sophia this soup in a thermos for school lunches.  It would also be great for a quick weekend lunch, dinner or even snack!

I hope you and your family enjoys this as much as we do.

 

 

 

Alyssa :)

Zucchini Bread

I'm a believer that positive thoughts bring positive results.  Whatever you say, feel or think and put out into the universe comes back to be true.  Well here it goes....I am positively over winter! I'm ready for warm sunshine and green grass.  Birds singing and the smell of spring in the breeze!  Come one Mother Nature I'm yelling Uncle!

With that said, I decided to bake a Zucchini bread with some left over zucchini I had in the fridge.  This squash reminds me of warmer times.  It's dark green skin, so beautiful.   Ugh, I think I'm going loopy.  Or maybe my brain has froze.  Along with my appendages....  If my husband hears me say "I'm cold" one more time, it may be the end!

1 1/2 cups of Gluten Free flour.( Again I used this blend. I really do like this.  Bob's Red Mills is a great brand to use as well.)
1 tsp ground cinnamon
1/2 tsp baking soda
1/4 tsp baking powder
1/4 tsp salt
1/4 tsp ground nutmeg
1/2 cup pure maple syrup
2 tbsp. honey
1 cup shredded, unpeeled zucchini
1/4 cup canola oil
1 egg ( I use, omega enriched organic)
2 tbsp. Flaxseed ( this is a wonderful source of omega 3 as well)

Grease the bottom and sides of a loaf pan, set aside.  In a medium bowl combine the flour, cinnamon, baking soda, baking powder, salt, nutmeg and flaxseed.  Set aside.

In another bowl, combine the syrup, zucchini, cooking oil and egg.  Add the dry mixture to the wet and stir until just combined. 

Spoon batter into prepared loaf pan and bake in a 350 degree oven for 50 minutes or until toothpick comes out clean.  Cool in the pan on a wire rack for 10 minutes.  Remove from pan and let cool completely on the wire rack.

Enjoy!



 

 

 

Although the bread didn't rise like wheat quick breads, it was still incredibly moist!

 

Packed and ready for the kids snack tomorrow!  I know I'll enjoy mine with a hot cup of coffee!

 

 

I know that Spring will soon be here.  I has to come!  Until then I will continue to be positive and think happy thoughts! :)

 

 

 

Alyssa

Corporate America Vs. Food

I recently read this article about Trader Joe's and "What are they hiding?"  I encourage you to read this before reading my take on it.  (I'll wait.....)

 

 

So to recap the article, it basically talks of how Trader Joe's claims to be a 'healthier' choice for food shopping compared to other stores.  However some of their processed foods contain non-GMO ingredients and they do not monitor the GMO content of their foods on a regular basis.  (GMO stands for genetically modified organisms. In other words "genetically manipulated, altered or engineered". Cloning anyone?!?)

 

After reading this I felt really annoyed.  Not so much about Trader Joe's but for the misconception that many people have regarding food and where they get it.  The idea that if the store, label or manufacturer claim their food is "healthy", "natural", or "good for you" it MUST be.

The act of leaving the education and knowledge to the companies and not doing the work ourselves.

 

Don't get me wrong, I think it stinks that Corporate America is driven by the dollar and not by health.  But really, this what it comes down to.  Money over health. 

 

 

 

 

 Whether it's TJ's or Whole Foods. Even manufacturers who claim they are healthy or all natural have 'sold themselves out' to Corporate America.  Companies such as Kashi, Barbara's and Morningstar Farms. They are all motivated by the mighty dollar.

  WE, the common people, are in charge of our own health.

 

And did any of you pick up on the fact that the article was primarily talking about processed foods?  What has happened to simple food?  Whole food? (and I don't mean the retailer).  Whole food by definition :

• whole food
• [ hṓl foòd ]

1. unprocessed food: food that has undergone very little processing and has been grown or produced without the use of synthetic pesticides or fertilizers

Whole food doesn't come in a box or plastic package.  Really, it has it's own packaging such as a peel.  This may lead you to question the non-GMO growth of fruits and veggies.  True!  Again, we need to take control and educate ourselves.  How do we do this?  Here are a few of my suggestions:


1. Here's the list of the "Dirty Dozen".  Fruits and veggies that contain the highest level of pesticides.  When buying these foods, buy organic!

• celery
• peaches
• strawberries
• apples
• domestic blueberries
• nectarines
• sweet bell peppers
• spinach, kale and collard greens
• cherries
• potatoes
• imported grapes
• lettuce

2. Here's the list of the "Clean 15".  These foods have little to no traces of pesticides and are ok to purchase non organic.

avocados

sweet corn

pineapples

mango

sweet peas

asparagus

kiwi fruit

cabbage

eggplant

cantaloupe

watermelon

grapefruit

sweet potatoes

sweet onions.

READ LABLES!  Avoid food additives, as much as possible, such as: partially hydrogenated oils, aspartame, MSG (monosodium glutamate), hydrolyzed vegetable protein, BHA (butylated hydroxytoluene), Acesulfame potassium, BHT (butylated hydroxytoluene), potassium bromate, sodium nitrate and nitrite, propyl gallate, sodium benzoate, artificial colors.
(MSG is most commonly found in jarred spaghetti sauce, soy sauce, canned soups and teriyaki sauce, just to name a few. and Sodium nitrates/nitrites are found it curred meats such as bacon.  Purchase meats that are free of these.  It will contain natural nitrates/nitrites from celery root.)

Holy moly that's quite the list isn't it.  Basically if you can't pronounce it, don't eat it!

SHOP THE PERIMETER OF FOOD STORES. This is the produce, dairy, deli and seafood sections.  When you have to shop the middle, make sure you READ THE LABLES! ;)

GROW YOUR OWN FOOD if you are able to.  You don't need a lot of space to grow some of your favorites, many can be grown in containers on a patio or deck!  However, if you feel the task is too daunting, consider supporting a CSA (community supported agriculture) or shop your local farmers market.

I personally like shopping at TJ's! But I'm not naïve. You can buy or eat healthy anywhere.  You just need to be in charge of what you're eating and buying.  To do this is to educate yourself and never, ever settle mediocrity.  You're health and family deserve it!

 

 



Alyssa