Asparagus Soup- Healthy with Veg/Vegan/Whole30 Options

Asparagus Soup

This quick, healthy recipe comes together in less than 20 minutes. It is flavorful and filling, but not heavy. 
I served it with some gluten-free breadsticks I found at my local grocery and topped it with sliced asparagus and Parmesan. 
This recipe is easily adaptable to Whole30 and vegan/vegetarian diets as well.

Ingredients:

1 medium onion, diced
3 cloves garlic, diced
3 Shishito peppers (I had these lying around- I'm sure that another mild pepper would be a fine substitution)
2 lbs. asparagus, fibrous ends cut off, diced
2 tbsp. evoo or ghee
2 cups veggie or chicken stock
1/3 cup half and half (omit if whole30/vegan- if omitting, I might add a half tablespoon or so of ghee to add some of the rich flavor back in.)
1/3 cup Parmesan cheese
1/4 tsp. cayenne
salt and fresh pepper to taste

Process: 

Heat evoo over medium high heat in a heavy bottomed stock pot.
Add onion- 3 min
Add peppers- 2 min
Add garlic- another min or so.
Add asparagus and continue to saute another 5-6 minutes
Pour in the stock you're using- simmer veggies until tender. 
Using an immersion blender (or regular blender, VitaMix or whatever you have)
Add the cayenne, half and half and Parm. 

Enjoy!

Chia Seed Pudding

Chia Seed Pudding

Really. Make this as soon as possible. 

My husband's review: "I could seriously eat this every morning for breakfast."

(And then, he also ate it for dessert after dinner...)

Chia seeds are packed full of protein, antioxidents and fiber. Chia seeds are the richest plant form of Omega-3's. They are a true superfood. 

And this breakfast pudding is my new favorite food. 

After we went through the first batch in less than two days, I doubled the recipe below and made a big batch. I think this will last in the fridge for 5-6 days- but I am sure that you will eat it all before that.

Above is a close up of raw chia seeds before being added to liquid. They make a great binder for gluten free baking- (use as a substitute for xanthan gum and/or eggs in recipes) when water is added they become a gel-like slurry. A few tablespoons will help replace the gluten in your baking recipes to give the dough more plasticity (aka, less crumbly.)

 I buy my chia seeds in bulk from the Good Food Store in Missoula, Montana. You can find them online and at many health food stores. Regular grocers are catching on as well- ask someone to help you find them if you are not sure. 

{Amazing, delicious and healthy} 

Chia Seed Pudding

Ingredients: 

(can be doubled)

• 1 cup vanilla soy milk (or, vanilla almond milk- or whatever kind of milk you have:)
• 1 cup Greek yogurt (use plain yogurt if you used vanilla flavored milk. If you used regular milk, use vanilla yogurt. I would not use vanilla milk and vanilla yogurt for fear that the pudding would be too sweet.)
• 1/4 cup black chia seeds (I get them in bulk at my local health food store.)
• 2 tbsp. agave nectar (or honey, or maple syrup... whatever you've got on hand. I bet you could also use a little jam as a sweeter option if you don't have any of the above sweetners.)

For serving: 

(optional, but recommended)

• Fresh berries (I used blue berries and strawberries)
• Sliced, lightly toasted almonds or walnuts

Process:

Combine milk, yogurt, chia seeds and agave nectar (or whatever sweetener you are using) in a bowl. 

Let stand on your counter for 30 minutes, then, cover & refrigerate overnight.  

In the morning- top with your favorite berry or  toasted nuts. 

Enjoy! 

Amy

Banana Bread

A few of my friends recently became gluten free. One of them is Emily, who introduced me to the amazing gluten free granola recipe I posted a few days ago. Anyway, she called a few times asking for my banana bread recipe. I looked and looked and couldn't find it. I knew that I had a fire (meaning, totally rad) zucchini bread recipe that I adapted from my grandmother's recipe and posted (before I had my own blog) on the (amazing) BijaBody blog. I sent that to her to tide her over. However, that did nothing for the brown bananas that we both had lying on our counter-tops.

I adapted several recipes with no luck (either too dry and crumbly, totally obscure ingredients or super fat-camp ingredients). 

Today, I made a loaf that I think is wonderful. Light and fluffy, moist and not crumbly at all. I plan to take it camping this weekend, and possibly make banana bread french toast. :)

First, you need to make this flour blend. You'll only use 1 1/2 cups of the blend for the banana bread recipe below. Store the extra in an air-tight container for future use. 



Amy's GF Oat Flour Blend:

1 1/2 cups oat flour
1 cup tapioca flour (sometimes called tapioca starch, same same.)
1 1/2 cups potato starch or corn starch (or, some combination of the two, whatever you've got on hand- as long as it equals 1 1/2 cups total)

Mix with your hand until combined. 

Ingredients: 

2 large eggs, at room temperature. *important. make sure they are room temp.
3/4 cups of sugar (I use Wholesome Sweetners Non-GMO Organic Sugar, Evaporated Cane Juice)
1 cup mashed (or three small) over-ripe bananas
1/3 cup 0% fat Greek Yogurt
1 tsp. pure vanilla extract
1 1/2 cups Amy's GF Oat Flour Blend (recipe above)
1 tsp. xanthan gum (important: this is your binder. Bob's Red Mill has this in bags- it is spendy but you don't need much. A little will last a long time.)
1/2 tsp. salt
2 tsp. baking powder
1 tsp. ground cinnamon
*optional, but worth it: 1 tbsp. ground flax seed (if you only have whole you can grind it in a coffee grinder- provides a great nutty flavor and amazing health benefits) and 1 tbsp. whole flax seeds. They provide an unexpected crunch.
*1/2 cup of add-ins (either dark raisins or other dried fruit, roughly chopped nuts or chocolate chips.)

Process:

1. Place a rack in the middle of the oven and preheat to 350 degrees F. Prepare a loaf pan by greasing it with butter and sprinkling it with fine rice flour. (or whatever GF flour you have.)

2. In an electric mixer, beat the room temp. eggs with an electric mixer on medium speed for 30 seconds. Add the sugar and beat until well blended. Add the mashed banana, Greek yogurt and vanilla. Beat until smooth.

3. In a separate bowl, whisk together (by hand) the oat flour blend, xanthan gum, salt, baking powder, ground flax seed and cinnamon. With the mixer on low speed, gradually beat the flour mixture into the liquid ingredients until they are well blended and the batter thickens slightly. Stir in the extras if you are using them- (whole flax seed and the dried fruit or chopped nuts or chocolate chips.)

4. Spread evenly into the prepared loaf pan. Bake until a toothpick inserted into the center of the loaf comes out clean- 45-50 minutes. Cool the bread in the pan on a wire rack for at least 15 minutes. Remove the bread form the pans and cool completely on the wire rack. 

5. Slice and serve. Top with Greek yogurt and honey, honey butter or just serve it up plain. 

Enjoy!

The Best Granola

Seriously, it is the best granola I've ever made. 
And, quite possibly the best granola I've ever had. 
Not too sweet, super crunchy, great flavor. 
Perfect as a snack or over yogurt, you will make this over and over!

The BEST Granola

Ingredients:
1/4 cup coconut oil (can use canola oil if you don't have coconut)
1/4 cup agave
1/4 cup organic, local honey
1tsp. ground cinnamon
1/2 tsp. vanilla
1/2 tsp. almond extract (optional, but yummy if you have some lying around)
3 cups old-fashioned rolled oats (not quick cooking, certified GF if needed)
3/4 cup slivered almonds (or walnuts or pecans)
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin needs
2 tbsp ground flax seeds
3 tbsp whole flax seeds
1/4 tsp. salt

1 cup diced dried apricots (or any other dried fruit) *optional (I like to use apricots, prunes and cranberries/craisins)

(Check out more of my handmade ceramics! https://www.etsy.com/shop/PotsbyAmy)
{nailpolish- OPI Don't Touch my Tutu!}

Method:

1. Preheat oven to 325 degrees F. Line a rimmed baking sheet with a silpat mat or parchment paper.

2. Mix the  oil, agave, honey, cinnamon, vanilla and almond extract together until smooth.

3. In a separate bowl, combine the oats, nuts, sunflower and pumpkin seeds, ground flax, and salt. 
(TIP-*depending on the dried fruit you use, you can put it in now, or wait until after it comes out. I used apricots and dried plums. The apricots were fine to go in and bake with the granola. The plums turned into super chewy plum rocks. Next time, I will add them at the end. To be safe, maybe wait till the end to add any dried fruit until you've tested it out.)

4. Add the wet to the dry and stir, making sure everything is coated evenly.
Spread evenly on the baking sheet. 
5. Bake, stirring once or twice, until golden and crispy. About 26-30 minutes. 

6. Remove the granola from the oven and break it into bite-sized clumps while it is still warm.
Let it cool completely and then add your dried fruit, if you didn't already in step 2. 
Store in an air-tight container.

Lovely with shredded coconut on top too! 

Serve over greek yogurt or with your favorite milk and fresh fruit. Yum!

Chocolate Apricot Chunk Muffins

When I first came into contact with this recipe, I thought the lady telling it to me was crazy. Black bean, banana and coffee muffins? I was sitting in a Good Food Store gluten-free baking class- and would have never believed how good they were if I wouldn't have tried them for myself. Not only are the gluten free, they are also refined sugar free and SUPER easy to make and adapt. Chocolat-ey, fudgy, chunky and healthy, these moist muffins can be eaten for breakfast, as a snack or for dessert. (For dessert, top with cream cheese frosting- recipe below- or make the batter in a cake pan and layer with strawberries and fresh whipped cream :)

Ingredients:

15oz. can of black beans, drained and rinsed

2 brown bananas OR 1 cup applesauce

1/4 cup of coffee, brewed and cooled (leftover from morning is perfect)

1 1/2 cups oat flour, OR 1/2 cup oat flour, 1/2 cup white rice flour, and 1/2 cup brown rice flour

1 cup cocoa powder

1/2 tbsp. baking powder

1/4 tsp. salt

1 cup agave OR 1/2 cup agave, 1/2 cup honey

1 tsp. vanilla

2 eggs

1/2 cup rough chopped dried fruit (dust with a few teaspoons of corn starch to keep the fruit from sticking together) Some favorites are dried apricots, cherries, cranberries and blueberries. 

(optional: 1/2 cup chocolate chips)

Process: 

1. Preheat oven to 350

2. Place the drained and rinsed black beans in a food processor with the brown bananas. Process until smooth. Add cooled coffee, blend to combine. Set aside.

3. Mix salt, baking powder, cocoa powder and oat flour (or oat, rice flour blend, whichever you are using.)

Set aside.

4. In the bowl of an electric mixer, add egg and agave (or agave/honey mixture, whichever you are using.) Using the whisk attachment, whisk on medium until light and frothy. (<-- Important! White foamy froth is good news.) 

5. Reduce speed, add vanilla and the black bean, banana and coffee mixture. 

6. Add the dry mix all at once. Mix. 

7. Add the chopped fruit that has been dusted with corn starch and chocolate chips if using. Mix till all is well combined.

8. Fill the cups of a muffin tin- the batter should come almost to the top of the cups. 

9. Bake 17-20 minutes or until a toothpick inserted in the middle comes out clean. 

Store in an air-tight container and enjoy all week!

(If making this as a dessert- top with cream cheese frosting once cooled. Also, you can totally pour this into a cake pan and make it in the shape of a cake.... delicious.)

Perfect Cream Cheese Frosting:

4 oz. unsalted butter, softened

4 oz. cream cheese, softened

2 cups powdered sugar

1 tsp. Vanilla extract

2 tsp. lemon juice

1. In th ebowl of an electric mixer, cream together butter and cream cheese.

2. add sugar one cup at a time

3. add lemon and vanilla. 

Quinoa + Kale Mini-Burgers with Avocado Tzatziki

Quinoa + Kale Mini-burgers with Avocado Tzatziki

Week night dinner, ready in well under an hour. My husband said, "these things are like falafel on steroids." The avocado tzatziki really puts them over the top. As always, a little Sriracha is good too. 

Ingredients.

for the burgers.
1 cup quinoa
2 c. water
4 eggs, whisked
1/3 c. parmesan or feta (I used a bit of both)
3 cloves garlic, minced
1 c. steamed kale
1/2 tsp. cumin
1 medium carrot, shredded 
1 c. gluten free breadcrumbs 
evoo

for the avocado tzatziki

1 c. 0% greek yogurt
1 small avocado, mashed
1 tsp. fresh lemon juice
1/4 tsp. garlic powder
1/3 c. diced cucumber (peeled, optional) + more for garnish

Method- burgers.

bring the quinoa and water to a boil. reduce to simmer and cook until quinoa is tender and has absorbed all the liquid. about 20 minutes. allow to cool to room temperature. (if you are crunched for time, dump it on to a cookie sheet. spread it out and pop in the freezer for about 8 minutes... cool down with the quickness).
Combine all the other ingredients except the evoo (kale needs to be cooled as well so that it doesn't cook the eggs...) into a large bowl. let it all hang out together for a few minutes (5ish) to get all comfortable. (maybe take this opportunity to pour yourself a glass of vino...). the burger batter should stick together to form patties- should not be runny. (if runny, add a bit more bread crumbs. If crumbly, drop another whisked egg in there...but if you followed the instructions above, it should be just about perfect.)

Heat a nonstick skillet over medium high heat. After the skillet comes to temperature, add the oil (this helps food to not stick. What a trick, right?!). Drop in the mini-patties one by one. Resist the urge to move them. They need to get all golden and lovely on the bottom, so let them be. I did about 5 per batch. After 3-4 minutes, check the bottoms by sliding a spatula underneath and peeking to see the bottoms. If they are golden, flip 'em over. If not, give them a little more time.
Once you do the flip, press them slightly to flatten them a bit. Again, don't touch them until they are golden. If you mess with them too much, they will crumble on you and you will be a sad, sad little chef.

Let the burgers cool on a paper towel (to soak out any extra oil). 

Method- tzatziki.

Once your avocado is mashed, add all the ingredients together. Mix. Done. (again, your ingredients need to all become friends in there. SO, the earlier you make this, the better it will taste. Make sure you've got a receptacle with a tight fitting lid to keep it in until it is go time.)

Serve the burgers with a dollop of tzatziki and sprinkle on some cucumbers and avocado if you've got some extra. 

Enjoy!

Fruit Salad with Fruit Smoothie Dressing

Only Fruit: Fruit Salad with Pureed Fruit Dressing 

For the Salad
1/2 honey dew, peeled and diced
1/2 cantaloupe, peeled and diced
1/2 mini watermelon (reserve 1/4 of the melon for the dressing)
2 medium mangoes, peeled and diced
2 cups diced pineapple (i used frozen... thawed)
1 lemon

*My favorite knife for peeling round things (like fruits) is this curved pairing knife. The large knife is excellent for cutting through the thick rinds of melons as well as dicing, and the sturdy spoon is for scooping out seeds.

Combine all the salad ingredients together, except lemon, in a large bowl.

For the Dressing
1 cup fresh blackberries
1/4 watermelon
4 large strawberries (I used frozen)
2 clementines
3/4 cup water
4 small mint leaves 

Combine all the the dressing ingredients in a Viatmix or blender. 

Blend the ingredients together for 60 seconds, until smooth. (This is delicious as a raw fruit smoothie too!)

Pour the dressing over the salad and mix until all the fruit is covered.

Dish up and top with a squeeze of fresh lemon juice and more chopped mint, if desired.

Enjoy!
 (Nail color= "Honk if you Love OPI" :)

Simple Lentil and Black Bean Soup

Today was a cold and rainy day, with spits of snow. We spent the weekend with great friends in Bozeman, MT. After sharing several fantastic meals with friends this weekend, I wanted to come home and make a simple, healthy and filling soup with ingredients we had on hand. Here is a great, simple, wheat-free soup that will warm you and keep you full for hours.

Simple Lentil and Black Bean Soup

Ingredients:

6 cups water
2 cups green lentils (you could probably use any color... mine were dark green :)
2 cans black beans, rinsed and drained
2 tbsp. olive oil
2 carrots, quartered and diced
2 celery stalks, halved and diced
1/2 large onion, small diced
3 garlic cloves, minced
1 tbsp. salt
1/2 tbsp black pepper
1/2 tbsp cumin
1/2 tsp. turmeric

Process:

Heat 6 cups of water in a heavy bottomed stock pot.
Add the lentils once the water boils.
Cover and simmer 25 minutes over med-low heat.

Meanwhile, heat the olive oil over medium high heat in a saute pan.
When the oil is hot, add the carrot, onion and celery.
Cook until the veggies become a bit translucent, then add the garlic, cumin and turmeric.
Stir and cook until fragrant, another minute or so.
Remove from heat and reserve.

Once the lentils are finished, add the rinsed and drained black beans to the stock pot.
Add the veggies to the stock pot.
Add the salt and black pepper, to taste.

Stir the pot to incorporate the ingredients and serve.

(would be lovely with a dollop of 0% greek yogurt, some cilantro and lime wedges. Maybe even some diced avacado... but then again, what wouldn't? We ate it as is. Perfect.)

Healthy Cookie Bites

Chewy Healthy Cookie Bites

Perfect for a quick little bite in the morning, or to curb the sweet craving any time it strikes.
These guys are wheat free, dairy free and sugar free. 
Super yummy and totally healthy! I'd be willing to bet that you could talk your kids into believing that they were treats... 

Ingredients:

3 mashed ripe bananas
1/3 cup apple sauce
2 cups oats
1/4 cup almond milk 
1/2 cup raisins (or other dried chopped fruit, optional)
1 tsp vanilla
1 tsp cinnamon




Combine all ingredients and mix thoroughly.

Roll into spoon sized balls, flattening slightly on the top. 

The thinner the cookie, the more crispy it will be. I kept mine pretty puffy, and they came out moist and chewy.  





Bake at 350 for 15-20 minutes. 
Enjoy!

Homemade (sugar free) Apple Sauce

I get sick and tired of foods claiming to be 'all natural' when they are not. Here is a nice recipe that you can use to make your own homemade apple sauce. It is sugar free, REALLY, and all natural.

Ingredients:

• 7-8 cups sliced apples, cores and stems removed. (I used apples from my apple tree.)

 

• 1 tsp lemon juice
• 1/2 tsp. cinnamon
• 1/2 c. liquid from boiling the apples

 Instructions:

1. Boil the apples, you should be left with about 6 cups of mushy apples. If you stick an apple slice with a fork,  it should slip off your fork. This is how you know they are ready. Reserve 1/2 cup of the water from boiling the apples for use later. 

1. Place apples, lemon juice, cinnamon and water from boiling the apples into a VitaMix or food processor. 
2. Process until smooth.
3. Eat on its own, or, use as a subsititue for oil in your favorite baking recipes. 
4. Store in the refrigerator in a mason jar or other air-tight container until use. Up to one month.