balanced

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?

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‘Cheezy’ Complete Lunch

20140324-154859.jpg Based on the survey I sent out last week, a couple of readers showed interest in getting ideas for balanced meals and not just individual recipes.

Please comment your opinions if this is helpful for you, otherwise I plan on discontinuing this.

1 Almond Butter Toast [1.5 fat, 1 fruit, 1 grain, 2 protein]

1 Sweet Potato Quinoa with ‘Cheezy’ Broccolini [2 fats, 3 grains, 1 protein, 1 vegetable]

1 Apple [1 fruit]

1 cup Milk [1 milk]

Sweet Potato Quinoa with ‘Cheezy’ Broccolini

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WOW I can’t even describe how surprised I was with this dish. It’s sweet, salty, nutty and so good I licked my bowl clean!
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I used broccolini instead of broccoli which absorbed more flavor and gave perfect bite size crunches. The stems resemble asparagus in shape, but have the taste and sweetness of broccoli. If you must, you can use broccoli but be sure to slice the stems to achieve a similar texture.

What’s broccolini you ask? ….

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Broccolini is sometimes mistaken for “baby broccoli”, but it’s actually a cross between broccoli and chinese broccoli. Nutritionally speaking, broccolini and broccoli are very similar and considered to be superfoods. They are high in vitamins K and C and well known for their cancer preventing properties. Research has specifically identified broccoli with decreased risk in the following types of cancer: prostate, colon, breast, bladder, and ovarian. Click here to read more about the specific health benefits of broccoli.20140324-154808.jpgSweet Potato Quinoa:

1/4 cup dry quinoa [2 grains, 1 protein]

1/2 sweet potato [1 grain]

1/2 tsp chili powder

pinch of salt

‘Cheezy’ Broccolini:

1 tbsp nutritional yeast

1/2 tbsp tamari (or soy sauce)

1 tsp olive oil [1 fat]

1 cup broccolini, chopped [1 vegetable]

Top with:

1 tbsp (~6) almonds, chopped [1 fat]

>> Quinoa: Set your quinoa to cook with the chili powder and salt. With a knife, poke holes in the sweet potato and microwave for about 2-3 mins, until soft. Once cooled a little, peel and mash with some hot water. Mix the mashed sweet potato with the quinoa once it’s cooked.

>>Broccolini: In a skillet, saute broccolini in oil. Mix in the tamari and nutritional yeast, and set aside. This entire process should take about 3-5 minutes as you still want the broccolini to be little crisp.

Serve the broccolini with quinoa and top with 1 tbsp chopped almonds.

 

Quinoa Granola and a Puppy Pal

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Kobi made a new friend! At first, he was a bit scared. Cubby’s tail kept whacking him but I’m glad there were no hard feelings. The two spent some quality time playing outside and enjoying the first day of spring!20140320-200627.jpg

Kobi learned some good social skills from Cubby, but thankfully he didn’t start eating sticks (see Cubby above). I don’t think his little body would have handled it very well.

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Later in the day, I made granola for tomorrow morning! It is protein packed, and perfectly portioned to give you just the right amounts of healthy fats, proteins, and fiber! I didn’t add any dried  fruits, but feel free to add some after you finish baking or else they will burn.

1/2 cup oats (We only had quick oats, but I would use rolled/steel cut if possible)

1/3 cup quinoa, uncooked

1.5 tbsp whole flax seed

1/2 tsp cinnamon

1/2 scoop protein powder

1/ tsp vanilla

2 tbsp almonds, chopped

2 tbsp pecans, chopped

1/2 tbsp agave

>>Preheat oven to 350F. Rinse the oats and quinoa. Combine all ingredients in a bowl and push down/spread the mixture onto a pan. Bake for about 30 mins, stirring halfway through.   [Makes 5 servings]

Jamaican Rice and Bean Salad

1/2 fruit, 2 grains, 1 protein, 1/2 vegetable
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This may seem random but why do people talk to themselves?

I always feel like I’m doing something wrong when someone talks to themselves. I mean, you’d rather talk to yourself than another actual human being? Haha I’m not that bad am I?!

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Most of the time it makes sense not to include others in our personal conversations, but it still makes me wonder why we talk to ourselves.

Just a random thought.

Anyways, we had such good weather earlier this week that today I decided to make a more tropical dish: Jamaican Rice and Bean Salad! The brown rice completes the protein in the beans to make this an extremely balanced meal with almost all of the food groups covered.

20140312-145254.jpg1/2 cup cooked brown rice [1 grain]

1/2 cup black beans [1 grain, 1 protein]

1 tbsp red onion, chopped

3 tbsp red/yellow pepper, chopped [1/2 vegetable]

1/4 cup pineapple, chopped [1/2 fruit]

1 tsp lime juice

salt & pepper to taste

>>Toss all ingredients in a bowl. Serve chilled or fry in a skillet with 1 tsp oil.

Sweet Root Vegetable Bake and Orange Quinoa Salad Lunch

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When I was about 14, a tragedy struck in the kitchen of my home. My mom screamed and called me to come running as fast as I could. She started waving her hand, “I cut my finger off!!!!!”. Her hand was covered in this purplish dye…from the beets she was cooking. “You’re not funny”.

I’m assuming I rolled my eyes or made some teenage snarly remark. The tragedy of this event? I had to run to the kitchen without cookies waiting for me at the end. If you ever decide to make this lunch, try out the old trick while you’re cutting the beets. Maybe it’ll actually work!

Sweet Potato, Beet, and Apple Bake with Caramelized Walnuts [3 fat, 1/2 fruit, 2 grain, 1 protein, 1 vegetable]

Orange Spinach Quinoa Salad [1/2 fruit, 1 grain, 1 protein, 1 vegetable]

1 cup berries [1 fruit]

1/4 cup greek yogurt [1 protein]

1 cup omega-3 fortified soy milk [1 dairy]

Sweet Potato, Beet, and Apple Bake with Caramelized Walnuts

3 fat, 1/2 fruit, 2 grain, 1 protein, 1 vegetable
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I grew up in a Russian family. Signature dishes I could always find on the dinner table included walnut beet salads, a main course with potatoes, and the classic apple pie- “sharlotka”.
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Today I decided to draw inspiration from my favorite dishes to create a 3 course meal in one bite. Ok that sounds a little gross, but imagine these textures and sensations all at once: crispy, soft, crunchy, sweet, tangy…but how?!
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Honestly, I could probably eat this dish for breakfast lunch and dinner. It is so versatile you could serve it as a main course, a salad, or a side. I’m hesitant to say dessert, but what the heck, add a dollop of cool whip on top, sprinkle it with raisins, and try it out. I think I’m actually going to try this. I’ll get back to you, but let’s just say I’m not expecting much.

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Other than the delicious taste, this dish is so nutritious! It has all of the food exchange groups in one. The beets provide antioxidants, the oils/nuts add healthy fats and proteins, and the sweet potatoes and apple provide vitamins, minerals, and fiber.

1 beet [1 grain, 1 vegetable]

1/2 sweet potato [1 grain]

1/2 apple* [1/2 fruit]

1/2 tsp cinnamon

1 tsp coconut oil [1 fat]

1 tsp olive oil [1 fat]

1/4 cup chopped walnuts [1 protein, 1 fat]

1/2 tbsp sugar

>> Preheat oven to 400F. Peel and chop the sweet potato and beet. If you want the beets crunchy*, toss the sweet potato and beet with 1 tsp olive oil, 1/4 tsp of salt and 1/2 tsp cinnamon. Spread on a sheet and bake for 15 mins. While they are baking, chop half of the apple. Add the apple to the sweet potato and beet, and bake an additional 15 mins. On the stovetop, heat a skillet with a tsp of coconut oil. Roast the chopped walnuts and then add the sugar, stirring often so the sugar doesn’t burn. Finally, remove the bake from the oven and top it with the walnut glaze.

*I recommend a sweeter apple such as Fuji or Gala.

**If you want the beets soft add half of the oil, salt, and cinnamon to the sweet potatoes and add the other half to the beets separately. Place the beets on tin foil and fold the foil over to create a “beet pocket”. Bake beside the sweet potatoes.

What were the staple dishes in your family growing up?