grain

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.

 

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.

Apple Crisp Chia Oats

[2 fat, 2 fruit, 2 grain, 1 protein]20140226-110356.jpg

My family loves apples. LOVES apples. I mean, even the dog likes apples, and he only eats one specific kind of dog treats. Do you know how hard it is to please a dog who will only eat one kind of treat? Spoiled!! 20140226-110544.jpgIn honor of the family favorite, today I made apple cinnamon raisin chia oats. Well, technically I made them last night.

2 tbsp. chia seeds

1/3 cup oats

1 cup almond milk

1/2 apple

1/2 tsp. cinnamon

2 tbsp. raisins

2 tbsp. applesauce

>>Combine all ingredients and add a pinch of salt. Shake or stir together. Refrigerate overnight or at least 5 hours.

In the morning, top with your favorite nut butter, more raisins, honey/agave, or chopped nuts!

(If you have time, add 1/2 tsp oil to a skillet. Heat chopped nuts and add sugar to form a warm sweet glaze to add on top of your chia oats!)

Overnight Oats and Cereal Breakfast

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Yes Kobi, it’s a ruff life. But don’t worry, today for breakfast we will be having some vanilla coconut fig overnight CFOs and cereal and fresh fruit!20140225-165623.jpg

And just like that, Kobi jumped up and ran downstairs!

Just kidding, he stayed laying in bed a little longer as I got ready for my day. Here’s what was served:

1 Coconut Vanilla Fig Overnight CFO  [4 fats, 1 fruit, 2 grains, 3 proteins]

1/2 cup Barbara’s Puffins Cereal [1 grain] 

1/2 banana [1 fruit]

1 cup berries [1 fruit]

1 cup fortified soy milk [1 dairy]

Mexican Black Bean Burrito

2.5 fats, 2 grains, 2 proteins, 2 vegetables

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Well well what do you know, more snow in the forecast! All morning I was dreaming of laying on the beach. The sun radiating above as I dug my toes into the warm sand. Ahhh, the good life.

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Then I snapped back to reality.

Since I can’t lay in an all-inclusive resort, I decided to bring some Mexican flavors up north. I filled my burrito with none other than the black bean. Black beans are packed with fiber, and according to the Journal of Agricultural and Food Chemistry, they also have more antioxidant activity than other beans to fight against cancer and the aging process.

Would you look at that! I went to Mexico and came back younger using the recipe below:

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

1/4 cup corn [1/2 grain]

2 cup vegetables (I used onions, tomatoes, peppers)  [2 vegetables]

1 tsp. olive oil [1 fat]

1 whole grain tortilla [1 grain, 1/2 fat, 1 protein]

1/5 avocado [1 fat]

1/2 lemon

GARNISH: slice of lemon, cilantro, spinach

SPICES: chili powder, paprika, cumin, oregano, chile pepper, garlic powder
*use all, some, or none depending on your preference

>>Heat oil in a skillet and brown chopped vegetables. Add corn, black beans, and spices. Squeeze about 1 tbsp. lemon juice over mixture. Serve on whole grain tortilla with spinach, cilantro and avocado.

Coconut Vanilla Fig Overnight Chia Flax Oats

4 fats, 1 fruit, 2 grains, 3 proteins

20140225-095557.jpgWow, that title is a mouthful! It does this recipe justice as you will definitely want a mouthful of this! For short, I prefer Coconut Vanilla Fig Overnight CFOs, but is it really that much shorter?

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I never liked the idea of eating a cold breakfast during the winter but recently, I’ve “warmed up” to overnight CFOs. They are gooey but crunchy with so much flavor and texture! It’s a smoothie without the hassle of cleaning the blender. I always leave the blender blades out to dry and end up cutting myself. Especially now that we recently bought a Ninja, I feel like I’m just asking for trouble!

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Anyways, for this recipe I decided to use some of the leftover fig paste from the oatmeal fig cookies I made the other day. BOY what a great idea that was!

Did you know?: According to the Academy of Nutrition and Dietetics, figs have more fiber per serving than any other fruit!

“Traditionally, figs have been used to treat constipation, bronchitis, high cholesterol, eczema, chronic skin disease, white skin patches, and diabetes. Topically, its latex has been used to remove warts and treat skin tumors.” – Healthline

In the pictures above, I actually used flax meal instead of flaxseed. When I make it again, I’ll use whole flaxseed as I miss the extra crunch the whole seeds give:

1 tbsp. chia seed

1 tbsp. whole flax seed

1/3 cup oats

2/3 cup water

1/2 scoop vanilla protein powder **

1/2 tsp vanilla extract

2 tbsp. dried coconut*

5 dried mission figlets

>>Blend the dried figs with a tbsp. of water. In a separate bowl, combine all ingredients. Add a spoonful of the fig paste into the bowl and cover. Shake all the ingredients together like a maraca (or simply mix with a spoon). Refrigerate for at least 5 hours (or overnight).

In the morning, top with more fig paste, and add 2 tbsp. coconut shreds. I also added dried goji berries for a color bonus.

*Although this recipe is high in fats, they are healthy.If you are looking to cut back, omit or add less coconut.

**Don’t have protein powder? Substitute water with milk (dairy/nondairy) and add sweetener(agave, honey, stevia) to taste. This will eliminate 2 protein exchanges.

What’s your favorite cold breakfast?