Fruit

Protein Cherry Yogurt Scones

2 grains, 1 fruit, 1 fat, 1 protein
Cherry Orange Scones

As promised, I am sharing the scone recipe I tried today! I found the recipe on the Fage yogurt website, and it was a total hit!

“THIS IS THE BEST SCONE I’VE EVER HAD….PERFECT!” – Sergei (There you have it folks, this recipe is better than the boxed and store bought scones we’ve tried!)

Instead of using cranberries I used dried cherries and golden raisins. On the next batch I added a cup of oats and made oatmeal raisin scones. The combinations are endless so feel free to make your own and share what you tried!

Cherry Orange Yogurt Scones

Recipe adapted from: fage.com

2 cups of flour
2 tsp baking powder
½ tsp baking soda
½ tsp kosher salt
1/3 cup of granulated sugar
1 cup FAGE Total Classic
1 egg
¼ cup butter, melted*
2 tsp orange zest
½ cup dried cherries

Preheat oven to 400F. Combine first four ingredients in one bowl (dry), and the sugar, yogurt, egg, butter, and zest in a separate bowl (wet). Add the wet mixture to the dry and fold in the dried cherries. Make a circular shape with the dough and cut into 8 pieces. Bake scones with at least an inch of space between them for ~15 minutes.

*Can be substituted with Earth Balance

What kind of scones would you like?

Perfect Pumpkin Pie : Veganized

1 fat, 1 fruit, 1 grain, 1/2 protein20140409-140642.jpg

Ok, I know it’s spring and traditionally pumpkin pie is served in the fall. But, fall was 6 months ago and I can’t possibly wait another 6 before eating this again! So I made up this excuse for the family as to why I have to make pumpkin pie instead of apple, peach, berry, etc: 20140409-140648.jpg

Pumpkin pie will help us watch the spring flowers bloom, while cleansing our bodies from the winter weather.
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I use this excuse because pumpkin is high in vitamin A, cancer fighting beta-carotene, and fiber! Not to mention it has been said to help keep the skin wrinkle free, so bring on the sun!

If your family likes pumpkin year round (like me, but unlike my family) just make it because it tastes good.

REALLY good.

20140409-140705.jpgAdapted from Vegetarian Times

Crust

½ cup unbleached flour

7 Tbs. whole-wheat pastry flour

½ tsp. salt

½ tsp. sugar or granulated sugar cane syrup

½ tsp. baking powder

2 Tbs. canola oil

3 Tbs. soy milk plus ½ tsp. lemon juice

2 to 3 Tbs. water

Filling

1 15 oz canned pumpkin

1 cup soy milk

1/2 cup sugar

1/4 cup cornstarch

1/2 Tbs. dark molasses

1 tsp. vanilla extract

1 tsp. ground cinnamon

½ tsp. ground ginger

¼ tsp. grated nutmeg

¼ tsp. ground allspice

>> The Crust: Combine flours, salt, and baking powder in a bowl. Separately mix the oil, soy milk and lemon juice. Add the wet and dry ingredients. If it is too dry, add some water. Refrigerate the dough for an hour if you can, otherwise roll it out and line a 9 inch pie pan. Crimp the edges and preheat the oven to 425F while you prepare the filling.

The Filling: Mix all the filling ingredients together until smooth. Pour over the unbaked crust and smooth the top. Bake for 10 mins and then reduce the oven to 350F. Bake for an additional 40-50 minutes, until the filling has set. Let the pie cool, and then refrigerate overnight or at least 3 hrs.

Exchange counts are for 1/8th of the pie. If you’re wondering where the fruit comes from, it’s the sugar in the pie. Ignore this if you need actual fruit in your diet, and not just the sugar.

 

Will April Showers Bring May Flowers ? // Pineapple Tofu Stir Fry

2.5 fats, 1 fruit, 2 grains, 3 proteins, 2 vegetables20140401-202525.jpg

Happy April! I’m so excited to share this recipe with you guys; it’s juicy, tangy, naturally sweet and salty.

But let me back track a little. Over the winter I bought a 4 lb bag of frozen pineapple chunks from Costco. I’m almost at the end, but still have a little left. I like to eat them right from the freezer, but decided to switch things up and incorporate them into my stir fry. Do you have any pineapple recipes to share for the last of my bag?

20140401-202532.jpgFun Fast Facts:

  • Pineapple has very good anti inflammatory benefits because of its enzyme bromelain.
  • Pineapple grows as a result of of many flowers whose flowerets have joined around the core.
  • Hawaii is the world’s largest producer of pineapple.
  • Traditionally, pineapple was used as a diuretic and a labor inducer.

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For stir fry:

1 cup brown rice, cooked [2 grains, 1 protein]

1 tsp coconut oil [1 fat]

3/4 cup fresh or frozen greens (I used a broccoli, edamame, green bean mix) [1.5 vegetable]

4 oz. tofu [1 protein, 1/2 fat]

1/3 red bell pepper [1/2 vegetable]

1/2 small onion

~ 1/2 cup chopped pineapple [1 fruit]

1/4 cup egg whites (opt.) [1 protein]

6 cashews [1 fat]

For sauce: 

2 tbsp pineapple juice*

2.5 tsp rice vinegar

2 tsp tamari (or soy sauce)

1 tsp brown sugar

1 tsp cornstarch

1 garlic clove, minced

1 tsp minced garlic

>> Combine all ingredients for the sauce, except cornstarch, in a dish. Dry tofu with a paper towel and dice it into a bowl. Cover with 2 tbsp. of sauce and set aside to marinade about 5-10 mins. Add cornstarch to the remaining sauce and mix until smooth. Heat skillet with coconut oil and sauté onions. Add the tofu until it has browned. Add vegetables and cook 2 minutes. Add the brown rice and egg whites. Cook an additional 2 minutes and serve. Garnish with scallions, cilantro, and cashews.

*To get pineapple juice, I simple microwaved the frozen pineapple chunks for about 30 seconds.

 

Orange Glazed Brussel Sprouts and Carrots with Crispy Tofu

2.5 fats, 1 fruit, 1 protein, 2 vegetables20140330-162708.jpg

 

I spent the afternoon today doing some crafting. I took an old jar and glued crushed sea shells onto it. I can’t wait to put a candle inside and see if it creates a disco ball effect- haha!
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For lunch I made this orange goodness! I have never boiled brussels sprouts before, but I love it! I adapted this recipe from Better Homes and Gardens.
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Apparently there are detoxifying effects in brussels sprouts. Studies show compounds in these leafy greens can activate cancer-fighting enzymes. As with most vegetables and fruits there are a lot of health benefits that brussels sprouts provide. These can be found here.  
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1 orange (or 1 clementine + 1/4 cup orange juice) [1 fruit]

4 oz tofu [1 protein, 1/2 fat]

1 1/2 cups brussels sprouts, cut in half [1.5 vegetables]

1/2 cup carrots, chopped [1/2 vegetables]

1 tsp cornstarch

1/2 teaspoon sugar

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 tsp olive oil [1 fat]

6 almonds, chopped [1 fat]

>> Bring water to a boil in a pot. Add brussels sprouts and carrots and cook about 10 minutes, or until soft. Heat skillet with olive oil. Dry the tofu in a paper towel and add to the hot skillet. Chop the orange/clementine into small pieces and mash it in a pot to get all of the juices out. (Alt. use 1/3 cup orange juice if you don’t want the orange pieces in your dish) Add the cornstarch, sugar, nutmeg, and salt to the orange. Once the vegetables are cooked, and the tofu is crispy, add everything to the pot with the orange glaze. Let it thicken on low heat for a few minutes, and serve over rice. Top with almonds.

Coconut Quinoa with Ginger Pears

[2 fat, 1 fruit, 1 grain, 2 protein]
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I’ve had a pear sitting in the freezer for over a month now. It just stares at me and I’m getting annoyed looking at it. This morning I ended the torture!20140330-162608.jpg

Pears are high in fiber and antioxidants. Just one pear has about half of your daily need of flavonols. Flavonols are plant pigments that protect the cells from oxygen damage, prevent excess inflammation, and help protect blood vessels from leakage or breakage. You can read more about the anti-inflammatory, antioxidant, and anti-cancer properties of pears here.
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1/2 cup cooked quinoa [1 grain, 1 protein]

3/4 cup milk (dairy or non-dairy)

3 tbsp egg whites, or 1 egg [1 protein]

1/4 tsp vanilla

1/4 tsp ground ginger

1-2 tsp sugar

1/2 pear [1 fruit]

2 tbsp coconut shreds [1 fat]

4 walnut halves, chopped [1 fat]

>>Bring the milk to a boil. Add the cooked quinoa and lower heat to a simmer. Add the ginger, vanilla, and sugar. Let everything cook, uncovered, for about 20 minutes or until most of the milk has been absorbed. Add the pears, walnuts, and egg whites. Let it thicken, and then top with coconut shreds.

The Best Nut Butter Banana Toast

 1.5 fat, 1 fruit, 1 grain, 2 protein20140324-155018.jpg

One thing I love to do is make “grown up” alternatives to the typical kids menu. (Check out this chocolate milk turned into an “adult cocoa blend“- haha!). Today I decided to revamp another classic: PB&Banana Sandwiches. Here’s what your average PB&B looks like:

Throw out the simple carbohydrates (white bread) and the unnatural ‘peanut butter’ (filled with hydrogenated oils aka trans fats and added sugar). Swap them out with these sophisticated alternatives:
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1 piece of bread (I used Ezekiel Sprouted Whole Grain Bread) [1 grain, 1 protein]

1/2 large banana [1 fruit]

1 tbsp almond butter [1 protein, 1 fat]

3 almonds, chopped [1/2 fat]

>>Toast the bread and top with 1 tbsp almond butter. Take 1/4 of a banana and mash it onto your toast. Top toast with another 1/4 banana, sliced. Chop 3 almonds and sprinkle on top. Add cinnamon, agave or honey.

What’s your favorite “kid’s” sandwich?

 

 

Sweet Potato Stacks

1 fat, 1 fruit, 1 protein, 2 grains

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As you know, I have a huge sweet tooth. This is my go-to dessert for dinner. It is such an easy recipe that can be made ahead of time and assembled in seconds to serve.

I could go on and on about my love for this recipe. I make so many variations of it. When I’m not trying to be fancy with my presentation, I cut the sweet potato into cubes and serve them over brown rice with the other ingredients. Delicious.

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Quick Facts: Sweet Potatoes are high in vitamins A, C, and B6. They have anti-inflammatory, antioxidant, and blood sugar regulating components. To absorb all the benefits of beta-carotene it’s important to eat the sweet potato with some fats.

Don’t forget to please fill out this brief survey when you have a chance! I will be posting the results this weekend.

1 sweet potato [2 grains]

1/4 cup full fat greek yogurt [1 fat, 1 protein]

2 tbsp raisins [1 fruit]

1 tsp cinnamon

1/2 tbsp agave

>> Cut the sweet potato into disks (or cubes). Bake at 350F for about 20-30 mins until cooked through. Layer disks with yogurt and raisins. Drizzle with cinnamon and agave. *

*As I said, I prefer serving the sweet potatoes in cubes over brown rice. To keep the same exchange counts, simply use 1/2 sweet potato and 1/2 cup brown rice.