Breakfast Bruschetta with Swiss Chard

Published on by Alissa18 Comments

The markets and my garden are overflowing with lush swiss chard. Chard is a great source of iron, folate, zinc, Vitamin A, Vitamin C, and Vitamin E…to name just a few. This powerhouse green should be on your plate as much as possible and it has been making an appearance in nearly all of my meals lately since I just harvested THREE huge bags of it. Want some?

This week for the Food Matter’s Project, Laura of Chef Laura at Home chose Mark Bittman’s Bruschetta recipe. Bruschetta consists of roasted bread topped with good olive oil, rubbed with crushed garlic, salt and pepper, and then topped with whatever your little hungry heart desires.  Typically, the toppings consist of either a tomato basil salad, or white beans, or cured meats, or cheese, or in my case…sautéed CHARD and an egg. My pictures show a fried egg, but I also tried this dish with a fabulous poached egg (my first attempt at poaching eggs and damn it was easier than I thought). The secret to poached eggs is buying good fresh eggs.

To make bruschetta, drizzle a slice of good rustic whole grain bread with good olive oil (because you deserve the best). Toast the bread under a broiler for a few minutes. When the bread is done, rub one or both sides with a clove of mashed garlic.  Now you are ready to top it to your liking.  To see what some of the other FMP bloggers chose to top their bruschetta with, go here.

Breakfast Bruschetta with Swiss Chard

Serves 2

Ingredients

  • 2 slices of good rustic bread (I used whole wheat sour dough)
  • 3 teaspoons of olive oil
  • 1 clove of garlic, mashed
  • 2 eggs (poached, fried, or soft scrambled)
  • A large handful of swiss chard (or any leafy green such as spinach or kale), chopped
  • 1 teaspoon of lemon juice
  • salt and pepper

Instructions

  1. Heat broiler on high. Drizzle bread with olive oil (1 teaspoon per slice of bread). Place bread on cookie sheet on the top rack of the oven just beneath the broiler. Depending on the thickness and size of your bread, broil for 1 to 3 minutes per side. Keep an eye on them because the edges will brown quickly and you will be eating croutons for breakfast instead of toasted bread.  Remove from oven and rub a clove of garlic on one or both sides of the warm toasted bread.
  2. While toasting the bread, heat the remaining teaspoon of olive oil in a sauté pan over medium heat. Place chard in pan and sauté for 3 to 5 minutes, until chard is wilted. Drizzle with lemon juice. Season with salt and pepper.
  3. Cook the eggs to your liking. Go here for a step by step tutorial on making the perfect poached eggs. So easy and good.
  4. Place toasted bread on plate. Top with sautéed chard and poached egg. Season with salt and pepper.  I topped mine with fresh slivered basil and goat cheese also. Mmmm.

A Tale of Two Salsas: Basic Salsa and Rhubarb Salsa

Published on by Alissa33 Comments

Oh salsa…so quick. So easy. It makes the best of times. (too cliche?)

With just a few ingredients, you can make dip-heaven. Salsa can take any dish up a notch or three.  Tomatoes are just a starting point for basic salsa. Later in this post, I’ll let you in on some secrets on how to use seasonal produce to make different types of salsa.  Basically, I’m going to change your life.

Yes, it is true.  I love to dip things. I often choose a meal based on its “dipability”.  Don’t judge! It’s one of my oddities….Ok many oddities, but people…it’s a party at every meal!!! And having a great basic salsa recipe is key for anyone to have tucked up their sleeve to pull out for impromptu events.

Because this was my week to host for the Food Matters Project and because of my love for all things dip-able, I chose the easy fresh salsa recipe from Mark Bittman’s the Food Matters Cookbook.  Paaaahrtay!  If you have never made fresh salsa, you are doing it today (or as soon as you can). Ya, I know you may have other crap planned, but guess what….salsa calls….”make me”.  And it’s easy. Dip it or throw it on tacos, or a salad, or on a spoon. Fresh salsa is perfect party food (for my solo party) or perfect to bring along for such occasions as Cinco de Mayo or you can bring it to my house for me to dip!

Garden tomatoes make the best salsa. But even when tomatoes are out of season, you can use canned tomatoes, which is what I did. Mark Bittman’s basic salsa is technically pico de gallo.  I chose to puree the salsa since I used canned tomatoes and because I like the smooth consistency. However, you can leave it chunky, if you prefer.

So let’s break it down. Really there are a few base ingredients that go into making salsa.

Onions + jalapeño + cilantro + lime juice (or any acidic juice really…vinegar works well too).

From this basic formula, you can add several ingredients to make fresh salsa.  Tomatoes are the basic salsa, of course. It will keep for up to a week in the fridge. But I doubt it will even linger that long. I used this salsa on top of eggs, on top of a spinach mushroom quesadilla (so dippable), and with homemade tortilla chips.

But, if you are feeling adventurous, there are other ingredients that you can add to salsa besides tomatoes….. such as seasonal fruit, black beans, or corn.

With spring in full force, RHUBARB has finally flooded the farmers market!!!!  To take full advantage of rhubarb at its peak, I decided to also try to make a rhubarb salsa.  I know, I know, I know…what about rhubarb pie, rhubarb tart?  Just trust me and branch out from the sweet desserts. Rhubarb salsa beckons you. I was so impressed with the outcome. Using the basic salsa recipe as a starting point, I replaced the tomatoes with rhubarb and sweet bell pepper, and then added a tad bit of honey mixed with apple cider vinegar and lime juice. The tartness in the rhubarb salsa is balanced by the sweet honey and complimented by the spicy kick from the jalapeño.

I ate this on fish tacos (so devine and sorry no pictures….they disappeared in my mouth). I also topped my fresh spring salad with it. Heavenly.

In summer, swap out tomatoes for peaches or mangos. In the fall, use granny smith or any other tart variety of apples. You can also swap orange or lemon juice for the lime juice.  Seriously, the options are endless when making salsa. After you make these salsa recipes, you are going to be in deep smit with them. You are welcome.

Don’t forget to check out the other FMP bloggers creations!

Basic Salsa (from the Food Matters Cookbook by Mark Bittman)

  • 1 1/2 cups of tomatoes (or 1 15 oz canned tomatoes, undrained)
  • 1/2 white or red onion
  • 1 jalapeño, seeds removed and diced
  • 1/4 cup to 1/2 cup of cilantro, diced
  • 2 tablespoons of lime juice
  • 1 garlic clove, minced
  • salt and pepper to taste
Instructions for Basic Salsa
  1. Combine all ingredients in a food processor. Puree until well combined.
  2. Taste and add salt/pepper. Chill covered for at least 30 minutes.
Rhubarb Salsa 
  • 1 stalk of rhubarb (1 to 1 1/2 cups), diced
  • 1/4 cup of sweet bell pepper, diced
  • 2 tablespoons of diced white or red onion
  • 2 tablespoons of diced scallions
  • 1 jalapeño, seeds removed and diced
  • 1 to 2 tablespoons of cilantro, diced
  • 1 tablespoon of lime juice
  • 1 tablespoon of apple cider vinegar
  • 2 teaspoons of honey
  • 1/4 teaspoon kosher salt
  • pepper to taste
Instructions for Rhubarb Salsa
  1. Heat 2 cups of water in a saucepan to boiling. Blanch rhubarb by placing in the boiling water for 10 to 20 seconds. Quickly remove the rhubarb and place in a colander. Run cold water over the rhubarb to stop the cooking process. Blot the rhubarb with a paper towel to dry.
  2. In a separate bowl, combine the bell pepper, onion, scallions, jalapeño, and cilantro. Add rhubarb and mix ingredients.
  3. In a small separate bowl, dissolve the honey in the lime juice and apple cider vinegar. Drizzle this dressing over the rhubarb salsa and stir. Add the salt and pepper. Mix well.
  4. Chill for at least 30 minutes.

Egg in a Basket

Published on by Alissa4 Comments

Unfortunately, I am traveling and living out of a hotel right now doing field work for my job. YAY…I actually feel like a wild lion that had been put in a zoo for years and is finally able to go home to the jungle. Except my “jungle” is a landfill construction site…oooooh! Hot, I know.

Anyways, because of my recent “being let back into the wilds of field work” and living out of a suitcase, I was not able to complete the Food Matters Project’s weekly challenge….Roasted Asparagus and White Bean Soup chosen by Adrienn Eats.  Sound delicious, so be sure to check out the recipes on the FMP site, here.

Instead…I present you with one of my all time favorite and easiest breakfasts…..egg in a basket.  Take a piece of GOOD bread, generally 1/2-inch to 1-inch thick. Cut out a circle. Heat some butter in a pan. Throw your bread in the pan. Break the egg into your “basket”. Cook. Flip. Eat. Well…put it on a plate, THEN eat it. Mmmmm.

Have I mentioned to you that I looooove breakfast. And I loooooove eggs. And since I love a good juicy runny egg….and toast, it seems only natural to cook the two together. At the same time. Using fun shapes.

Like Mrs Pac man…

This breakfast takes 5 minutes…..or less….literally.  So try it out, have some fun.

Sorry for the short post, but so is life from a hotel with a terrible internet connection.

Egg in a Basket

Serves 2

Ingredients

  • Nonstick spray or 1 tablespoon of butter
  • 2 slice of good whole grain bread (thicker slices serve as better “baskets”, but mine was 1/2-inch thick and worked fine)
  • 2 eggs
  • a pinch of fresh herbs (such as basil, parsley, tarragon, chives)
  • goat cheese or shredded parmesan cheese (optional)
  • salt and pepper

Instructions

  1. Cut out a small circle inside your toast using a biscuit cutter, fun cookie cutter shape, or simply the top of a jelly jar (should be about a 2-inch diameter circle).
  2. Spray a skillet with nonstick olive oil spray. Heat the skillet for a minute, but don’t let the spray start smoking. If you are using butter, heat 1 tbsp of butter over medium-high heat until the butter begins to foam and subside, but not smoking.
  3. Lower the heat to medium-low. Place the slices of bread in the skillet (may need to do this one at a time depending on the size of your skillet or griddle pan), quickly break the egg in the whole filling with egg white first then carefully add the yolk.
  4. Cook for about 2 minutes, until the bottoms of the egg-baskets are set and golden brown. Add the bread cut-outs to the pan and allow to toast on both sides.
  5. Flip carefully and cook for an additional 1 to 2 minutes for runny eggs or 3 minutes for firmer eggs. Make sure to flip your bread cut-outs too.
  6. Remove from skillet. Top with salt and pepper. If you are feeling fancy shmancy, add some fresh herbs and goat cheese crumbles.

Roasted Spring Vegetables

Published on by Alissa2 Comments

The beauty in growing your own vegetables or getting them from a local community supported agriculture (CSA) group or farmers market, is that you get to try vegetables and varieties of vegetables that you never imagined. For example, check out these sexy carrots that I grew. Ya, that’s right, they are sexy. Vibrant and multi-colored! Ultimate food porn in my book. It’s hard to find carrots this gorgeous in a typical grocery store.

I grew these yellow, purple, and white carrots in my tiny garden that is located on the side of my house in the only patch of lawn that gets sun. The rainbow of colors affirms the awesome amount of antioxidants and minerals that are in these puppies. They are so sweet that eating them straight from the garden is a pure treat and nearly desert. If you don’t have space for a raised bed, you could probably even grow these carrots in containers on your patio. Just make sure that the container is tall enough so that the carrots can develop a root structure. Otherwise, they will be stubby. Womp womp.

The May issue of Bon Appetit features a very flexible recipe for roasted spring vegetables. This recipe inspired me to roast up these fresh carrots instead of gnawing on all of them raw. I also had some fresh spring onions, dinosaur kale, and baby bella mushrooms that were needing to be used up. The result was phenomenal. The roasting process brings out the natural sweetness in the carrots especially. And side note…if you have never roasted kale, Go DO IT NOW. It turns out crunchy like chips. Combined with a good dose of sea salt, kale chips taste like you just landed on healthy heaven.

Try purchasing carrots with the tops still attached. They are fresher and sweeter. And don’t throw away those carrot tops!!!! Wash, chop, and use them in salads and soups or in a carrot green pesto.

I doubt there is anything that can’t be improved by roasting.

Roasted Spring Vegetables (adapted from Bon Appetit)

Yield: 2 servings

Prep/Cook Time: 30 minutes

Ingredients

  • 2 lbs of fresh spring vegetables (carrots, spring onions, kale, radishes, asparagus, peas, mushrooms)
  • 1 tablespoon olive oil
  • 3 unpeeled garlic cloves
  • 1 teaspoon fresh herbs (such as thyme, rosemary, parsley, or basil)
  • kosher salt and fresh cracked pepper

Instructions

  1. Preheat oven to 450 F. Spray a roasting pan with nonstick spray or drizzle with olive oil.
  2. Remove greens from carrots and reserve for another use. Place carrots, garlic, onions, mushrooms, and whatever other vegetables you have on hand in a medium bowl. Drizzle with olive oil. Sprinkle herbs, salt, and pepper on vegetables and stir to coat. Spread vegetables in a single layer on the prepared rimmed roasting pan.
  3. Roast in preheated oven, stirring halfway through the cooking process, for 20 minutes or until the vegetables are golden brown, tender, and slightly charred in a few areas.
  4. Remove from oven and serve immediately.

Easy 100% Whole Wheat Seedtastic Bread

Published on by Alissa8 Comments

So, I have had quite a busy few weeks. I was supposed to have this bread ready to post yesterday for Food Matters Monday, but I failed and got behind. But I totally ate this bread for breakfast, lunch, dinner, and dessert for the last several days.  So without much further ado……

I have always romanticized about owning a bakery….waking up early to bake fresh bread and pastries.  Locals coming to get their fresh baked breads every morning…but then there is the problem with me not being a baker of breads.  I had never quite gotten the knack until I learned the No-Knead meathod that Jim Lahey (of famed Sullivan Street Bakery) founded years ago. Since learning this method, I have never gone back. It’s genius. Throw all the flour, yeast, and salt in a bowl…add water…stir…let the shaggy mess rest for several hours (best if is allowed to rise for 12 to 24 hours)…then pull it out of the bowl, roughly shape into a ball or football, then bake. Bam. Delicous, house warming, belly craving bread. Slather butter on it or PB or eat it plain. Daaang.

No kneading and no waiting to see if your bread has risen and fallen then risen and fallen again…none of it….none. It’ll change your life (and your waistband if you bake too many loaves like me..hehe) and save you a poop ton of money. That’s right…a poop ton. Make your own bread and impress friends and family.

Or impress yourself, because really that is all that matters.

Mark Bittman has also used this no-knead method in his Food Matters Cookbook. His recipe, Real Whole Wheat Bread, was chosen this week for the Food Matters Project by Melissa of the Faux Martha. What is great about this recipe, is that there is so many variations…herbs, seeds, fruit…you name it…you can make it. So stop doubting yourself and make some BREAD. Nothing smells better than fresh baked bread. Mmmm…

Now, although the primary recipe is Mark Bittman’s, my baking method is not technically Mark Bittman’s method. I prefer an artisinal appearance or free form with a crusty exterior. I also like smaller loaves, which is why I divided the recipe below into two beautiful football shaped loaves. You can definitely bake this in a loaf pan if you want. But a few years ago, I found a book at an estate sale called “Health Bread in Five Minutes a Day” by Jeff Hertzberg and Zoe Francois that takes the no-knead method to another level, cooking the bread on a baking stone in a super hot oven (450F) and trying to mimik hearth-style baking. You will get professional looking loaves every time and it is super easy.

Before you jump elbows first into bread baking, here are a few notes about bread and the primary ingredients….

1. Yeast hates hot water…it will kill those suckers. So use luke-warm water. This means that the water feels just a little warm to the touch (no hotter than 100 degrees F). Cold water from the tap will work also, but the initial rise time will take much longer. If your water at home has a funky flavor, I recommend buying distilled or filtered water, because your bread will then get the funk…and not a good funk. Otherwise, tap water will be fine.

2. Make sure your yeast is fresh. Store in the fridge to make it last longer. Initial rise times are slower if you use less yeast (1/2 teaspoon versus 2 teaspoons). If you want to speed up the rise time, increase the quantity of yeast up to a 2 teaspoons (one full packet) for the below recipe. If you double the below recipe, use 1 1/2 tablespoons of yeast. If you plan on making a lot of bread, buying yeast in bulk (a jar instead of those pesky packets) will save you money.

3. Boost nutritional value in your breads by using 100% whole wheat and adding healthy seeds within or on top of the bread. Seeds can include sesame, flaxseed, caraway, pumpkin, sunflower, poppy, and anise. To top the bread, paint the surface of the loaf with water before sprinkling the seeds on the loaf.

4. Baking stone – A baking stone will give you the best results for a professional-looking free form loaf. The stone absorbs excess moisture from the wet dough, allowing the crust to become crisp. Mmmm.  Also the weight of the stone helps with heat retention and provides even heating and heat transfer to the loaf.

Sorry for the excessively long post, but it is worth it!  This is why I’m late in posting it. Also, don’t forget to see what the other FMP foodies did with this recipe at the Food Matters Project home page.

Easy 100% Whole Wheat Seed Bread

Yield: Two 1-lb loaves (or one big mama jamma loaf)

Ingredients (this recipe can easily be doubled to make 4 1-lb loaves in order to feed an army)

  • 3 cups whole wheat flour
  • 2 teaspoons of kosher salt
  • 1/4 cup flaxseed meal
  • 1/4 cup sunflower seeds (optional to add additional seeds such as pumpkin, poppy, sesame)
  • 1/2 teaspoon active yeast
  • 1 1/2 cups lukewarm water (must be less than 100 F)
  • Topping: sesame seeds, poppy seeds, sunflower (or whatever you have on hand)

Instructions (seems like a lot of instructions but it is uber easy)

  1. Combine flour, salt, flaxseed, sunflower seeds, and yeast in a medium 5 qt bowl.
  2. Add water and stir with a wooden spoon till combined. The dough should be wet and shaggy and resemble biscuit dough or batter.  Cover (not airtight) with plastic wrap or damp towel. Allow it to rest at room temperature until it rises and collapses (or flattens on top with bubbles) at least 2 hours, but it is best when left 12 to 24 hours. (If your house is cold, turn the oven on to 200 F then turn it off, placing the  dough on the oven to rise).
  3. The dough can be used immediately after the initial rise, or it can be refrigerated in a lidded (not airtight) container and used over the next week. You can lop off smaller pieces and bake smaller portions, storing the rest in the fridge until you are ready for fresh baked bread.
  4. When you are ready to bake the bread, dust the surface of the refrigerated dough with flour and shape into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quater-turn as you go.  At this point you can either place in a loaf pan or bake on a pizza peel for an artisinal loaf. For the artisinal loaf, place the loaf to rest on a greased cookie sheet (can also dust the cookie sheet with cornmeal). Loosely cover the dough with plastic wrap and allow to rest for 1 1/2 hours.
  5. At leasat 30 minutes before baking, preheat oven to 450 F with a baking stone placed on the middle rack of the oven. Place an empty metal broiler tray on the lowest rack, making sure that it won’t interfere with the rising bread.
  6. Just before baking, dust the top of the loaf with flour and then slash the loaf with a razor or serrated knife with 1/4-inch-deep parallel cuts.
  7. Slide the loaf directly onto the hot preheated pizza stone (or you can place the greased cookie sheet directly on the stone if you can’t slide the loaf off of it). Pour 1 cup of hot tap water into the preheated broiler tray and quickly close the oven door.
  8. Bake for 30 to 35 minutes, or until the loaf is browned and firm. Note: If you used a cookie sheet, remove the bread from the cookie sheet at 20 minutes and bake the rest of the way on the pizza stone.
  9. Remove from the oven and allow to cool on a wire rack before slicing and eating.

Easy Whole Wheat Pizza Dough

Published on by Alissa3 Comments

Years ago, the Jimy Lahey (the owner of Sullivan Street Bakery) released his amazing no-knead method for making bread. It does require planning and allowing the flour-salt-yeast-water mixture to sit in a warm draft-free environment and ferment for 12 to 24 hours.  But it is simply and I have made several amazing batches of bread this way.  Mark Bittman adopted Jim Lahey’s method in the Food Matters Cookbook, slightly adapting it to a whole wheat version of pizza dough. In fact, the March issue of Bon Apetit did the cover story on Lahey’s no-knead pizza dough.

It really doesn’t take much time. In the morning, throw 3 cups of whole wheat flour (I used half white whole wheat and half whole wheat pastry flour), some salt, and 1/2 teaspoon of yeast in a bowl then add 1 1/2 cups of water. Stir with a wooden spoon. Put plastic wrap over it. Set aside. Done.

The pizza dough will be ready for you to work your magic once you get home from work. It will have bubbles on top from the fermentation process. Place the dough on a floured surface and work into small individual pizzas.

No need to spend extra “dough” on take out. Make this a fun experience with kids or friends or yourself. As you can see, I had two great helpers tonight in making individual pizzas. The kids chose their own toppings and they even experimented with an interesting guacamole pizza. Hrmmm.

If you don’t use all of the dough, or change your mind on dinner that night, the pizza dough will keep in the fridge for up to 3 days or in the freezer for up to a month.

See what everyone did with this recipe at the Food Matters Project. The original recipe was chosen by Niki of Salt and Pepper.

Easy Whole Wheat Pizza Dough

Notes: I recommend investing in a good pizza stone! It makes a difference.

Makes: 2  10″ pizzas or 4 individual mini pizzas

Dough Ingredients

  • 3 cups whole wheat flour (I used whole wheat white flour and whole wheat pastry flour)
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon active yeast
  • Optional Toppings (olive oil, spicy tomato sauce, fresh mushrooms, goat cheese, fresh herbs, etc.)

Instructions

  1. Place flour, salt, and yeast in a medium bowl. Add 1 1/2 cups of luke warm water. Stir with a wooden spoon until mixture comes together. Should resemble biscut dough. Cover with plastic wrap. Set aside in a warm draft-free spot for at least 8 hours, but preferably 12 to 18 hours. The longer it sits, the better the taste. The dough will keep in the refridgerator for up to 3 days at this point.
  2. When you are ready to cook the dough, preheat oven to 500 to 550 F (or as high as it will go), placing a rack in the upper third portion of the oven and place a pizza stone on the rack. Preheat oven for at least 30 minute (45 minutes to 1 hour is preferable to recreate wood-fired pizza). If you are not using a pizza stone and are using a baking sheet, there is no need to preheat the baking sheet.
  3. Meanwhile, put the dough on a floured work surface. Shape into a rectangle and divide into several small pizzas, gently molding into appropriate sizes.  Dust with flour and set aside on rimless baking sheet or pizza peel that has about 1/4 cup of corn meal on the baking sheet (easy to slide the uncooked pizza dough off). Allow dough to rest while oven preheats
  4. Top pizza with desired toppings (sauce, cheese, veggies). Remember, the lighter the toppings, the better this will be. Loading a pizza with too many toppings can result in a soggy pizza.
  5. To transfer the pizza from the rimless baking sheet to the hot pizza stone in the oven, use small and quick back-forth motions. Slide the pizza from the rimless baking sheet (or pizza peel) onto the hot stone.  Bake pizza for 8 to 10 minutes, then broil on high for 2 minutes, or until bottom is crisp and top is melted and done.
  6. Using the rimless baking sheet, remove pizza from hot stone and  transfer to a work surface to slice. If you have another pizza to cook, allow the pizza stone to reheat under the broiler or at 550 F for 5 minutes. Repeat steps 5 and 6 with remaining pizzas.

Healthy Triple Coconut Muffins (Gluten Free)

Published on by Alissa6 Comments

Last week, I saw amazing whole wheat banana coconut muffins on one of my favorite blogs, Cookie and Kate. Ever since then, I couldn’t stop thinking about trying to make a gluten-free version. And voila…I DID IT. I used coconut flour instead of whole wheat flour based on a gluten-free banana muffin recipe from Elana’s Pantry. These babies are SUPER moist too.

But first, let’s have a chat about fat. Good fat that is…not just cute baby sausage leg fat. I’m talking about good fats in the foods that we eat. The fat free craze that took over the nation created a fear of fats that is unjustified. The food industry began taking out real ingredients and injecting fillers and sugars to replace the fats.  Buying no fat items does not mean that  it is healthy, this is a bit of a myth….go for whole foods and you’ll be good and much more satisfied! Look on the ingredient list. If it says it is no or low fat, and there are more than five ingredients and you can’t pronounce most these ingredients….it’s not a real food.

These muffins have triple coconut in them…coconut oil, coconut flour, and shredded coconut. If you look at the nutritional facts of this muffin, there are approximately 130 calories, 7 g of fat, 2 g protein, and 3 g of fiber!  Let’s get real about coconut and the good fat that it provides.

Coconut Oil – contains saturated fat, but in the form of medium-chain triglycerides (or MCTs) which are easily digested, absorbed, and utilized in the body. This is because these molecules are smaller than those from long-chain triglycerides (or LCTs), which are the type of fat normally consumed from plant and animal sources. Basically, MCTs require less energy and fewer enzymes to break down for digestion, making them an excellent choice of fat for active people and athletes as MCTs digest immediately to produce energy and stimulate metabolism (instead of carb loading!). They are also ideal for those who suffer from digestive disorders and are often given in hospitals to provide nourishment for critically ill people who have trouble digesting fat. SO eat up! And it’s tasty too.  Coconut oil is also stable at high temperatures and is the best oil to be used for high heat cooking.

Coconut Flour – High in fiber, high in protein, and a great gluten-free substitute for flour. You can easily find coconut flour at your local grocer in the health foods section or Whole Foods, of course. Bob’s Red Mill is the brand that I use.  Even if you are not gluten free, you can add coconut flour to regular whole wheat muffins or baked goods to add extra protein and fiber into your recipes.

But seriously folks. Despite these being really healthy and good for you, I really think these are my favorite muffins ever….hands down better than any other muffin (including the fresh blueberry muffins from Cook’s Illustrated). I’ve made two batches in one week.

Triple Coconut Muffins

Note: If you have a good food processor, use it when you prepare these muffins….cuts down on tons of prep work. Otherwise you can do this by hand (just takes a little more elbow grease) or with a  stand mixer.

Makes 9 muffins, Serving Size: 1 muffin (135 calories, 17 g carbs, 7 g fat, 2 g protein, 3 g fiber)

Cook/Prep Time: 35 minutes

Ingredients

  • 2 medium bananas
  • 2 eggs
  • 2 tablespoons unsweetened applesauce
  • 1/2 teaspoon vanilla extract
  • 1/4 cup honey or agave nectar
  • 2 tablespoons extra virgin coconut oil, melted
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon sea salt or kosher salt
  • 1/4 cup shredded unsweetened coconut (plus more for sprinkling on top of muffins)

Instructions

  1. Preheat oven to 350F. Set a rack in the middle of the oven. Spray 9 muffins tins with nonstick spray or apply coconut oil inside the tins or line with muffin liners. Set aside.
  2. Add bananas, eggs, applesauce and vanilla to the bowl of the food processor and blend until well mixed and a liquid consistency (about 1 minute).
  3. Meanwhile, heat the coconut oil in a microwave safe bowl in the microwave for 30 second intervals until melted. Add the honey or agave nectar to the melted coconut oil. Mix until combined. With the mixer or food processor turned on and mixing, pour the coconut oil/honey mixture through the feed tube into the banana mixture. This helps keep the coconut oil from solidifying.
  4. Add coconut flour, baking powder, and salt to the mixer or food processor. Pulse or mix for about 1 minute until well combined and no lumps exist. Stir in 1/4 cup shredded coconut.
  5. Pour mixture into 9 greased tins, filling 3/4 full. Apply 1 teaspoon of shredded coconut on top of each muffin.
  6. Bake in middle of the oven in a preheated oven set at 350 for 23 to 28 minutes (takes me 26 minutes). Keep an eye on the coconut topping.  Allow to cool in the muffin tin for about 5 minutes. Then remove and cool on a wire rack (if you can keep from eating the whole pan).

Serving Size: 1 muffin (135 calories, 17 g carbs, 7 g fat, 2 g protein, 3 g fiber)

Braised Chicken in Sweet and Sour Rhubarb Sauce

Published on by Alissa11 Comments

If you have only had rhubarb in pies and cobblers, you should branch out and try adding it to the main course.  Today’s recipe was chosen by Culinary Adentures with Camilla for week 10 of the Food Matters Project. The original recipe is Braised Fish in Rhubarb Sauce from Mark Bittman’s Food Matters Cookbook, where white fish is cooked in a carmely/lime/rhubarb sauce. Instead of fish, I decided to use this recipe to make a natural sweet and sour chicken dish using rhubarb as the sour and honey as the sweet. Unfortunately, rhubarb has not quite hit the markets yet, but luckily I had some frozen and tucked away from my rhubarb crop last year.

While most rhubarb you see in the grocery stores and markets are a beautiful red, I unknowingly bought a green and a red variety of rhubarb to plant in my garden.  Rhubarb, like asparagus, is a  perennial plant, coming back year after year to give you great tart goodness.  The stalk of the rhubarb plant is edible, while the leaf is poisonous.  Because rhubarb plants love sun, be sure to plant them in a good sunny well drained area that will not be disturbed.  You will not be dissappointed. You can freeze the rhubarb by cutting the stalk into 1/2 to 1-inch pieces and freezing them in a single layer on a cookie sheet. Once they are frozen, place them in a ziploc bag for future use.  In today’s recipe, I used frozen green rhubarb from last years crop.

Because of rhubarb’s pucker power, it needs to be balanced with some sweetness….honey.   I also added the juice of two oranges to balance out the sauce.  The result…awesome and healthy! I loved that it was not loaded down with artificial flavors and processed sugar.  It was fresh and healthy. However, as far as looks go….it would never win a beauty contest. My rhubarb is green….so the sauce looked a bit like green mash.  I only added 2 tablespoons of honey, which was enough for me…..but I think my husband would have preferred it to be more on the sweet side and less on the sour side. But that’s why he has me…I’m sweet enough for everything. (BAH!)

So even if your guests or kids sneer their nose at the site of the slime chicken you are serving (I know I’m selling this dish to you guys, no wonder I’m an engineer and not a salesman), once they taste it…seriously….they will be suprised.

You can use rhubarb in recipes that you would likely also use pineapple. This sauce would be great on pork too.

Check out what the recipes that the FMP food bloggers came up with here. Happy Monday!

Braised Chicken in Sweet and Sour Rhubarb Sauce (adapted from Mark Bittman’s Food Matters Cookbook)

Serves 4

Prep/Cook Time: 30 minutes

Ingredients

  • 1 cup of diced rhubarb (frozen or fresh)
  • juice of 2 oranges (1/2 to 3/4 cup)
  • 2 tablespoons of honey (or more depending on level of sweetness you prefer)
  • 1/2 to 1 teaspoon of fine ground black pepper
  • 1/4 teaspoon of ground ginger
  • 1 tablespoon of coconut oil (or grapeseed oil)
  • 1 medium onion, chopped in 1/2-inch pieces
  • 1 lb of chicken breasts, cut in 1-inch pieces
  • salt and pepper to taste
  • chopped cilantro

Instructions

  1. Place rhubarb, juice of oranges, and honey in a small saucepan and heat over medium-low heat. Stir often and cook for 5 to 10 minutes (do not scorch) or until rhubarb appears mushy and pureed. Stir in ginger and pepper. Remove from heat.
  2. Meanwhile in a medium skillet, heat coconut oil over medium heat. Add onions once coconut oil is completely melted. Saute onions for 5 minutes, or until slightly brown and transluscent. Add chicken and cook until browned on all sides.
  3. Add rhubarb sauce, lower heat to low, and simmer chicken and rhubarb sauce for a 5 minutes, stirring often. Add salt and pepper to taste. Serve topped with cilantro.

Roasted Cauliflower

Published on by Alissa3 Comments

Cauliflower….oh you bland vegetable. I so often discount you. I generally choose more colorful vegetables over you…but you have shown me the err in my ways. By simply roasting you in an oven, you transform into delicious, addictive, and caramelized veggie poppers.

I drizzled a good olive oil over the florets and sprinkled them with sea salt and fresh cracked pepper. Threw them in a preheated oven that was set at 425 F and roasted them for 35 to 45 minutes. Holy Moses, I PROMISE you will NOT be disappointed. One head should serve 4 as a side, but I have to admit that two of us destroyed an ENTIRE head of cauliflower in one sitting.  Next time I will experiment with other seasonings such as smoked paprika, chili powder, or even curry. Mmmm.

So, quite ignoring cauliflower…go out there and give that veggie a new purpose in life!  You are welcome.

Roasted Cauliflower

Ingredients

  • 1 head of cauliflower, cut into florets
  • 1 to 2 tablespoons of olive oil
  • 1/2 to 1 teaspoon sea salt (or kosher salt)
  • 1/4 teaspoon fresh cracked pepper

Instructions

  1. Preheat oven to 425 F. Oil or spray a roasting pan with nonstick spray.
  2. Put cauliflower in a large bowl. Drizzle olive oil, salt, and pepper over the florets. Mix until well coated. Lay the florets in a single layer on the roasting pan. Place in oven and bake for 35 to 45 minutes, stirring halfway through the cooking time. Pull out of the oven, and try to let them cook before burning your mouth off by eating them directly from the roasting pan (I speak from experience, people).

Healthy Banana and Chocolate Swirl Almond Flour Muffins (Gluten-Free)

Published on by Alissa9 Comments

Recently, my husband has gone not only gluten-free, but grain-free, dairy-free, and sugar-free. That’s a lot of ‘free’ in my house. But he has never felt better. The ‘diet’ (for lack of better terms) is called Paleo, referring to our paleolithic ancestors…also known as the Caveman Diet.  He eats anything his ancestors would have hunted or gathered, such as meat, vegetables, nuts, and fruit. It is based on the concept that our bodies have not evolved to digest the products that modern man and modern agriculture has developed (corn syrup, wheat, processed food, milk products, etc).

A good gluten-free substitute in baking is almond flour!  Even if you gluten and wheat lovers will dig this! Using almond flour instead of wheat flour will make your muffins lighter and give your muffins more protein, providing you sustained energy throughout the day. You can make your own almond flour by taking raw almonds and processing them in a food processor for a few minutes until a light and fluffy flour occurs. Be careful, if you process for too long, you will get almond butter…which is delicious, but will not help you when baking up these delicious muffins. I bought my almond flour in the bulk section of Whole Foods.

I slightly adapted these muffins from a recipe from Honest Fare, using honey instead of processed sugar.  They are AWESOME as a dessert, breakfast, or a snack. Love! They are light and fluffy too! I ate one this morning with a tablespoon of almond butter…mmmmmm.

When mixing up the batter, if you want to do the chocolate swirl, divide the batter into two bowls. Mix 2 teaspoons of unsweetened cocoa powder into one of the bowls. Layer the banana muffin mix and then dollop the chocolate muffin mix on top, alternating layers until the muffin mixtures are gone.

I topped my muffins with sliced bananas that caramelize when baked.

Healthy Banana and Chocolate Swirl Almond Flour Muffins (Gluten-Free, Dairy-Free, Sugar-Free, Grain-Free) adapted from Honest Fare

Makes: 12 muffins

Ingredients

  • 1 3/4 cup of almond flour (or about 9 oz of raw almonds processed into a flour)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 2 eggs
  • 3 tablespoons honey
  • 1 tablespoon of ground flax meal
  • 3 bananas (save half of one to use as slices on top of the muffins)
  • 2 heaping teaspoons unsweetened cocoa powder

Instructions

  1. Preheat oven to 300 F. Grease 12 muffin tins or place muffin liners. Set aside.
  2. Mix almond flour, baking powder, salt and cinnamon in a medium bowl. Set aside.
  3. In a food processor or mixer, mix eggs, honey, 2 1/2 bananas, and flax meal on medium-high for 5 minutes, or until mixture is pale and very fluffily.
  4. Pour banana batter over almond flour and mix until just combined.
  5. Separate 1 cup of batter into a separate bowl. Add cocoa to the separated batter.
  6. Place a large spoonful of banana batter into muffin liners. Top with a spoonful of cocoa-banana muffin batter. Pour the remaining original banana batter on top of the cocoa batter. Top the muffins with thinly sliced bananas and slivered almonds, if you want.
  7. Bake muffins for 30 to 35 minutes (or until tops are browned and a skewer comes out clean when placed in the center of the muffin).
  8. Remove from oven and place on wire rack to cool.