Join me on my whole food plant based eating adventure
Author: DIANA ZATT
Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.
When my Beautycounter friend Amy Carter shared her secret spinach muffin recipe that fooled even her tiny humans into thinking they were dessert, let’s say I was intrigued … and relieved because now there’s hope for all parents struggling to get their picky kiddo’s to eat their veggies. I wish I knew about this clever recipe when raising my kids.
#SpinachMuffinMagic is what I’d call it!
The recipe Amy shared was called Popeye Muffins from thegreenforks.com. I made a few changes to make it whole food plant based no salt, oil or sugar (WFPB no SOS) compliant and they turned out super delicious. My first attempt I used oat flour while in the second iteration I opted for chickpea flour. Much to my surprise there wasn’t a noteworthy difference between the two. This recipe strikes a perfect balance of sweetness, effectively masking any trace of spinach flavor. The dark green color may look intense, yet funny enough, it could pass as camouflage on St. Patrick’s Day. With everything healthy in this recipe the more your little leprechaun’s eat the healthier they will be!
Ingredients
2 cups oat or chickpea flour (you can make your own flour by processing rolled oats or dried chickpeas into fine powder)
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/4 cup chopped raw pepitas
3/4 cup unsweetened almond milk
1/3 cup unsweetened applesauce
1 (6 oz. bag) fresh baby spinach
1/2 cup mashed banana (about 2 bananas)
1 tsp. pure vanilla extract
3 – 4 unsweetened dry apricots
Directions
Wisk together dry ingredients and set aside (flour, baking powder, baking soda, cinnamon, pepitas)
Place milk and spinach in a high speed blender until completely pureed. Add the banana, applesauce and vanilla and blend until completely mixed.
Pour pureed mixture into the dry mixture and fold together with a wooden spoon or plastic spatula until completely combined.
Fill silicone muffin pan with the batter 3/4 full.
Top the muffin batter with small pieces of dried apricots
Bake at 350 degrees for 20 minutes or until tootpick inserted in center comes out clean.
Kids that like to get involved will think the colors are pretty cool (but then that blows the secret of the hidden spinach) I think the apricots look like little nuggets of goldVery moist with very little crumbling
These scrumptious little muffins earn an A+ in flavor, are highly nutritious (packed with dense plant based protein) and are nearly impossible to just have one. They are super easy to make and delicious right out of the oven or chilled in the refrigerator. You can use whatever combination of veggies you like, throw in your favorites nuts or seeds and season to your liking – the possibilities are absolutely endless. These tasty gems remind me of little quiche lorraine’s without the crust and using tofu to simulate the eggs and nutritional yeast for a cheesy flavor. I haven’t quite decided whether these muffins should be on the breakfast, lunch or dinner menu – or maybe served as an appetizer or snack. Whatever you decide, I hope you find these healthy little muffins as irresistably delicious as I do.
Ingredients
1 red bell pepper chopped
1 serrano pepper chopped (seeds included)
1 medium zuccini cut in small pieces
5 button mushrooms cut in small pieces
3 green onions cut in small pieces (use both white and green parts)
2 garlic cloves minced
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. black pepper
1/4 tsp. tumeric powder
14 oz. container extra firm tofu (pressed for at least 30 minutes)
1/2 cup chickpea flour (see notes)
1 tsp. baking powder
1/2 baking soda
2-3 tbsp. dairy free milk
1/4 cup unsalted sunflower or pepita seeds or chopped walnuts (optional)
2 tbsp. nutritional yeast (optional)
Directions
Place 1/4 cup water in a skillet then add the chopped vegetables and spices (first 10 ingredients) and saute for 5 minutes or until water evaporates.
Process the tofu, chickpea flour, nutritional yeast (if using), baking powder and baking soda in a food processor. Add the 2-3 tbsp. of dairy free milk and process again until the mixture is smooth and dough like.
Place the tofu mixture, sauteed vegetables and seeds/nuts (if using) in a large bowl and mix together thoroughly.
Pour the mixture in a silicone muffin mold.
Bake in a preheated 350 degree oven for 35 minutes or until muffins are a golden brown. Wait until the muffins cool down completely before removing from the molds.
Such a savory aroma when sauteeing Eating one just isn’t enough!
Special Notes
You can use whatever vegetables appeal to you for a total of 2 cups chopped vegetables.
The nutritional yeast will give the muffins a cheesy flavor but is completely optional.
A tofu press removes excess water from the tofu. Failing to remove the water will result in a soggy muffins. If you don’t have a tofu press you can improvise as in the fourth and fifth picture.
This is the tofu press that I use called Tofuture. I purchased it on Amazone for about $22.oo.This is the block of tofu prior to pressingAfter 8 hours 200 cc of water was squeezed outDon’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further. The water will soak into the towel and flow into the plate.
What is Tofu?
Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.
Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.
The inspiration behind this bread was a recipe from the Winter 2024 edition of Forks over Knives magazine for Irish Porridge Bread. I essentially used the same recipe but replaced the maple syrup with date syrup (the only approved whole food plant based sweetener next to molasses), used whole grain rolled oats instead of quick oats (less processed), crumbled the oats up a little bit in a food processor and added walnuts and dried apricots. The end result, in all honesty, was something more like cake then bread. Straight out of the oven it was a bit crumbly when cutting but once cooled it was nice and firm. This bread is so delicious and really moist. I made a loaf Saturday morning, by evening half of it was gone and come Sunday afternoon just a little sliver was left.
Ingredients
2 cups unsweetened plant based milk
3 cups rolled oats
2 tbsps. apple cider vinegar
2 tbsps. date syrup
1 tsp. baking soda
1/3 cup dried apricots cut in pieces
1/3 cup chopped walnuts
Directions
Preheat oven to 350 degrees. Line an 8″ x 4″ loaf pan with parchment paper.
In a small bowl mix the plant milk and apple cider vinegar together and let sit for 10 minutes. The mixture will curdle slightly from the acidity similar to, although not quite as dramatic, as buttermilk.
Add all the other ingredients to a large mixing bowl and stir together. Pour in the milk / apple cider vinegar mixture and mix thoroughly.
Pour the batter in the loaf pan. Bake for 1 hour or until golden brown. Allow to cool completely before slicing.
How could this possibly be so healthy when it tastes so sinfully delicious?
Know Your Oats
Steel-Cut Oats:
These are the healthiest oats because they contain the highest amount of fiber and are the least processed. They contain the whole oat kernel that has been cut into pieces with steel disks. It takes longer to cook steel-cut oats (30 – 40 minutes) but the result is a creamier and chewy porridge with the lowest glycemic index score of 53.
Rolled Oats:
These are often called old fashioned oats. The whole grains are steamed, flattened and flaked resulting in a softer texture then steel-cut oats. They are lightly processed. It takes about 5 minutes to cook rolled oats on the stove. The glycemic index score is 59.
Instant Oats:
These are rolled oats that are thinly cut to allow for quicker cook time – 1 minute. They are the most processed of the oats making them the least healthy choice. They have the highest glycemic index score of 83.
I hit the mother load last weekend at Heinen’s. I heard of purple sweet potatoes but have never been successful with finding them. Then right smack in the middle of the produce section was a big barrel overflowing with the Stokes Purple variety. I felt like I won the freaking lottery!
In my research Stokes Purple sweet potatoes are available late August through late spring. Unlike orange sweet potatoes which are high in beta carotene, purple sweet potatoes are high in anthocyanin. Anthocyanin is a potent antioxidant that helps boost the immune system and reduce inflammation. This compound, if eaten regularly, protects against adult onset diabetes, heart disease and cancer. Anthocyanin is abundant in blueberries, cherries and strawberries but is three times more potent in purple sweet potatoes.
If you are concerned about blood sugar, the glycemic index (how rapidly blood sugar levels rise) of a purple sweet potato is between 54-68. The glycemic index of a white potato is 93. There are varying reports of which taste sweeter but, in my opinion, the purple sweet potato (at least the Stokes variety) is only marginally sweet, drier and a lot more filling.
Fun facts about sweet potatoes: They are actually not a potato. Potatoes are tubers. Sweet potatoes are roots.
They come in a variety of colors – orange, purple, white or red
They are related to the morning glory flower. The flowers that bloom from the sweet potato look like morning glories.
The ornamental sweet potato vine (the plants often used as fillers in hanging baskets) has tuberous roots that are edible but are not sweet
Boiled Purple Sweet Potatoes
There’s something about the color purple!
According to nutritionfacts.org boiling is the best way to retain the antioxidant power of purple sweet potatoes. Boiling thins out the cell walls which enhances the availability of nutrients. Also, the glycemic index of boiled sweet potatoes is about half that of steaming, baking or roasting so less of a spike in blood sugar. The skin of the sweet potato has ten times more antioxidant power then the flesh so boil with the skin on and make sure to eat it as well!
Simply cut the sweet potatoes up in chunks or leave them whole and add them to a large pot with cold water. Bring the pot to a boil then cover on low heat for 15-20 minutes or until they are soft.
Mashed Purple Sweet Potatoes
Now these are mashed potatoes that would make a bold statement on the dinner table! I love the vibrant purple color. Simply boil the potatoes, remove the skin, add some unsweetened almond milk and mash them up! For even creamier consistency whip them using a hand mixer.
For some added flavor top them off with garlic crema. Simply add 1 1/4 cup unsweetened almond milk, 1 tbsp. corn starch and 1 tsp. garlic powder to a sauce pan and stir on low heat until thickened.
For added color and excitement garnish with minced fresh herbs like chives, sage or thyme.
Purple Sweet Potato Fries
I loved the way these fries turned out. I sprinkled a little extra vinegar on top when I ate them.
These are the perfect comfort food! Wash the sweet potatoes thoroughly then slice in long pieces. Place the pieces in enough cold water to cover, add 2 tablespoons of apple cider vinegar and soak in the refrigerator for 30 minutes. The vinegar converts the starch to sugar (which pairs well with the vinegar) but also helps to retain the nutritional value. Additionally, the vinegar helps to keep the shape of the fry (so they don’t get soft and mushy in the oven) and makes them crispy. Here is an excellent article on the science of adding vinegar to water when cooking potatoes. Sprinkle savory spice blend over the pieces (or put seasonings in a bag, add the pieces and shake). Assemble on a parchment paper lined baking sheet and bake in a 425 degree oven for 20 – 25 minutes turning them halfway through.
One of my favorite things to do is make this spice blend when I run out. I look at spices as though they are a food group because of their value. The anti-inflammatory spices are turmeric, black pepper, ginger, cinnamon, garlic, cayenne and clove. Every spice has their own unique medicinal value which is why a variety of spices should be part of the daily diet. This is my “go to” spice blend. I add it to most anything to flavor up a dish instead of using salt. Note: If you have Crohn’s disease I would leave out the nutritional yeast.
Dehydrated Purple Sweet Potato Chips
Purple sweet potatoes add a whole new dimension to chips!
You can’t get a heathier snack than this! Using a mandoline slicer, slice the sweet potatoes into very thin pieces. Dip the pieces in apple cider vinegar then sprinkle with your favorite seasoning. Cumin, paprika or chili powder are good choices for some heat. I used black pepper. Line the pieces on the dehydrator tray and dry for 6-8 hours depending on desired crunchiness. It is okay to overlap the slices because they shrink quickly so will not stick together. If using the oven, line the pieces on a parchment paper lined baking pan, bake on 250 degrees for 30 minutes, turn them over and bake for another 30 minutes or until desired crunchiness is achieved.
Keeping the skin on adds to the health benefits
Purple sweet potato chips adds a different twist to chips and salsa – healthy salsa that is!
Now that is a healthy snack!
Purple Sweet Potato Powder
The high anthocyanin content and accompanying health benefits make purple sweet potato powder quite sought after. It is not easy to find the powder in grocery or health and nutrition stores but it is readily available online although it is quite pricey. It is easy to make your own powder by dehydrating sweet potatoes then grinding the slices into a fine powder using a high speed blender, food processor or coffee grinder. The shade of the powder depends on the type of purple sweet potato. The stokes variety has dark violet flesh whereas the Okinawan has deep purple flesh. Regardless of the degree of purple in the flesh all varieties have boastful anthocyanin benefits. Purple sweet potatoes are a really great example of why we should strive to eat the rainbow.
Unsweetened plant based milk, a few strawberries, a tablespoon of sweet potato powder, a scoop of collagen powder (optional) and a few ice cubes blended together make a refreshing and nutritious smoothie.
One of my favorite quotes “Self-care is not self-indulgence, it is self- preservation” is in a little frame on my desk. Carving out some “me time” in our busy and often chaotic lives is critical to our mental, physical and emotional health. Scheduling an appointment with ourselves may seem absurd but it’s really not. We get trapped in our responsibilities as spouses, parents, grandparents, employees and caregivers and I truly believe we sometimes lose sense of who we are. A date night with ourselves helps us to regroup, gather our thoughts, discover our inner self, imagine, dream, create, escape, cope, contemplate and simply unwind.
So DIY spa night?? I wish I could take credit. My sister Joyce gets copyrights to this one. It was the dead of winter, as I recall, and during a conversation with sis she said she had to go because she was doing a spa. “A spa?,” I said. “Yes, I do them regularly.” Hmm, it must be nice I thought, because the last time I went to a spa was about 10 years ago and I’m still paying off the loan LOL! But then she clarified that her ritualistic spas were in the comfort of her own home using products that were therapeutic and special to her.
So most every Friday night since that conversation several years ago, I do my own DIY spa night. Hubby knows that 8:00 is my sacred, much anticipated and most appreciated “do not disturb” alone time. It’s an hour soaking in the bathtub until my fingers literally turn to prunes, listening to soft ambient music and watching flickering candles dance on the ceiling. It is time I have learned to carve out for myself as part of my wellness routine.
Self-care is not self-indulgence, it is self- preservation
Audre Lorde from her book “A Burst of Light”
Planning for Spa Night
Just like when you go on vacation, planning always seems to be half the fun. There’s a lot to consider when planning spa night (or day). Do I want to do calm lavender, sage wellness or comforting vanilla candles? Do I want to do an oatmeal soak or a sudsy bubble bath? Do I want to apply a face mask while soaking? A hair mask? Is this a foot scrub week? After bath lotion. Face cream. Body spray. Lingerie. Fresh towels. Clean linens. This is all part of the planning which, for me, begins mid-week.
Pampering products do not have to be costly to be effective. For me, a trip to a local discount drug or department store works just fine. Dr. Teal’s Pure Epsom Salt Balance & Calm Matcha Green Tea Foaming Bath ($5 Target), Aveeno Oatmeal Bath Treatment ($7.57 Target) and Garnier Argon Oil & Cranberry Hair Mask ($10 Walmart) are some of my favorites. Foot scrubs are fun and easy to make, but when I’m too lazy to do this, I love Tea Hut Watermelon Shea ($8 Target). Whether you choose economy, middle of the road or high end products the end result is still the same – a peaceful and relaxing experience.
I love snatching hotel toiletries and using them later for spa nightPreparing the spa basket is half the funYou don’t have to spend a fortune on products
Making your own treatment products can be enjoyable and quite self-satisfying while also adding a whole new dimension to the spa experience. Food is medicine both inside and out. Olive oil not only moisturizes the skin but its antioxidants help to diminish signs of aging. The anti-inflammatory properties of apple cider vinegar help smooth, soften and tone the skin and makes hair shine. The caffeine in green tea is a natural skin exfoliant and because it is rich in anti-oxidants it can protect the skin from damaging free radicals. Raw honey promotes skin cell regeneration and healing and softens the skin. Salt and sugar help slough off dead skin cells. Oats have anti-inflammatory and anti-itch benefits for the skin. Homemade products have the advantage of no additives and preservatives and the ingredients can often be found in your own cupboard, pantry or refrigerator.
FOOT SCRUB
My DIY Grapefruit Matcha Foot Scrub is super easy to make using 1 cup Epsom salt (pulverize using mortar & pestle), 1 tsp. Matcha green tea, 1/4 cup hemp oil, 1/4 tsp. coconut oil, 3-4 drops grapefruit essential oilMix together and put in a containerAll set and ready to use!
WINTER HAND REPAIR SALVE
I found the recipe for this absolutely brilliant deep hand repair salve in Eating Well magazine. Melt 1/4 cup coconut oil and 1/4 cup cocoa butter in a small saucepan on the stove (I use a Pyrex beaker placed in boiling water). Add some fresh sage and rosemary leaves and steep on low heat for 10 minutes or longer depending on preferred potency. Pour into a jar, put the lid on and refrigerate until solid.My Pyrex beaker set upI love making this in the winter to prevent cracked skin on my hands and it’s also an excellent moisturizer for lips
FACE MASK
This is my favorite homemade face mask. Puree 1/2 of a very ripe avocado, 2 tbsp. raw honey and 1/2 tsp. apple cider vinegar in a mini food processor. Apply a thin layer on your face, let dry then rinse off
COLLOIDAL OATMEAL BATH
Blend or process 1 cup plain oats on the highest setting until it turns into a very fine powder. Test to see if it is fine enough by placing 1 tbsp. in a glass of warm water. If the oats absorb the water and turn it milky and silky it’s fine enough. Either pour the oat powder directly in the bathtub or put it in a cheesecloth bag or pantyhose. This is an excellent treatment for dry winter itchy skin.
The Big Day!
I wake up a little earlier on Friday and make my bed up especially nice. I lay my post-spa clothes neatly on the bed. Yes – my husband laughs at me for doing this – but it’s all part of the big day. I also make sure the bathroom is nice and clean.
Creating a zen (serene and peaceful) atmosphere is important. I do this through scented candles or an essential oil diffuser and soft soothing music. I set out a warm fluffy towel, my bathrobe and prepare a glass of ice cold fruit infused water. I fill up the bathtub with nice warm water and off I go on a virtual vacation – even if it’s just for 30 minutes.
My spa experience continues with curling up in my favorite chair with a nice hot cup of herbal tea and a good book until my eyes cannot stay open any longer.
In a world where so many things seem out of our control, setting aside a weekly DIY spa experience is something completely within your control. It’s a simple act of kindness you can give yourself to help promote physical, mental and spiritual healing. Remember, “Self-care is not self-indulgence, it is self- preservation.” Carving out “me time” is a very good use of time!
There’s a lot of literature supporting the benefits of eating a serving (1/2 cup) of berries a day. While all berries are award winning little powerhouses of nutrients, there is one berry that wins the blue ribbon – BLUEBERRIES. Blueberries are the richest in antioxidants which protects our cells from damage and helps keep us looking young and healthy. Eating plain blueberries is one of my favorite snacks but for something a little different frozen yogurt covered blueberries takes things to a whole new dimension!
Ingredients:
1 pint fresh blueberries
8 oz. container plain fat free yogurt
2 tablespoons honey
Directions:
Mix yogurt and honey together
Line a shallow container with parchment paper
Using a toothpick, dip blueberries in the mixture then place on the parchment paper in a single layer
Freeze until solid (minimum 1- 2 hours. Pop the berries off the parchment paper and place in a covered freezer safe container. Enjoy immediately or store until ready to snack on.
Dipping the blueberries in the honey-yogurt mixtureAssembled on a parchment paper lined container. Overlapping the berries will create little clusters.This is the first time I am using my honey harvested in early October. Honey, technically, is not considered a whole food nor is it considered vegan. It is predominantly sugar – although not an added sugar. For this reason I seldom use it, and when I do, it is in small quantities. The only approved whole food sweeteners are date sugar, date syrup or molasses. What a delicious little snack and super easy to make!
Celery, along with onions and peppers, is often referred to as the holy trinity of vegetables. These vegetables often take on a supporting role in enhancing the flavor and texture of dishes but seldom take on the leading role. The distinct flavor of celery – slightly sweet, savory and aromatic – is not only the star performer in this soup but wins an academy award hands down!
Celery is comprised of fibrous ribs and darker green outer leaves. The ribs are readily incorporated in culinary dishes, but sadly, the leaves are often discarded. From a nutritional standpoint, it is the soft delicate leaves – not the ribs – that are packed with nutrition. From a culinary standpoint, it is the leaves – not the ribs – that are packed with an intense punchy flavor. To enhance not only the nutrition and flavor of this soup I use both ribs and leaves.
Is it a stalk or rib of celery? According to the USDA, a stalk means the whole bunch of celery, whereas a single piece is called a rib. One stalk of celery usually contains around 7-9 ribs.
If you see celery hearts in the grocery store it means the inner ribs from the stalk. These are lighter in color and more tender.
The darker the color of celery ribs the stronger the flavor and the higher nutritional content.
Celery is related to fennel, parsley and carrots.
The health benefits of celery, once considered hokey pokey folk medicine, has been scientifically proven. Celery contains coumarin which has calcium antagonistic properties. Coumarin prevents calcium from depositing on the walls of the coronary arteries disrupting blood supply . Celery contains a phytochemical called phthalide which relaxes the tissues of artery walls increasing blood flow and decreasing blood pressure. Celery also has a diuretic effect so it can help to remove excess water from the body. Lastly, with only 10 calories per rib celery is an excellent low-calorie food to snack on.
Ingredients:
7 ribs of celery (including leaves) chopped
1 onion chopped
4-5 cloves garlic minced
1 medium potato cubed
4 cups vegetable broth (no or low sodium)
1 1/2 cups unsweetened almond milk
1/2 teaspoon thyme
1/2 teaspoon black pepper
2 bay leaves
Celery, onion, garlic, potato, vegetable broth, almond milk, thyme, black pepper, bay leaves
Directions:
Sauté the celery and onions in 1/4 cup water until translucent (about 5 minutes)
Add the garlic and stir for 1-2 minutes until fragrant
Add the vegetable broth, potatoes, thyme, black pepper and bay leaves. Bring to a boil. Turn the heat down and gently simmer until the potatoes are tender (about 15 minutes).
Sir in the almond milk and simmer for another 5 minutes.
Remove the bay leaves then blend well using an immersion or high speed blender.
Serve piping hot and garnish with homemade Ezekiel bread croutons, sautéed onions, celery leaves or hemp seeds.
If you would like a more vibrant green soup you can add 4- 5 baby spinach leaves. I did not do this with this batch of soup.With the pretty green color it could be served as a festive holiday soup and how special it would look in red Fiesta-ware bowls! The dinnerware in this picture belonged to my grandmother and dates back to the early 1900’s.
There’s nothing better then warming up a cool late October day with a healthy home baked creation. This is the season for all things pumpkin and when I woke up this morning wanted the sweet smell of pumpkin and spices permeating throughout the house. Immediately I thought of pumpkin bread and I just so happened to have the most amazing plant based recipe. So at 10 o’clock in the morning I swung into pumpkin spice bread mode and before you know it that little loaf was in the oven baking.
That’s about when hubby came in the kitchen and told me to get dressed we’re going on an autumn hike. Well – so much for the smell of pumpkin and spices permeating throughout the house. In the 50 minutes that it took to bake my bread I managed to take a shower, get dressed, throw a little make-up on and by the time I laced up my hiking boots my little loaf of pumpkin spice bread was ready to come out of the oven.
It’s peak fall foliage season here in NE Ohio so the hike at Chapin Forest was like one out of a story book. The brilliant crimsons, yellow ochres and sienna oranges were somewhat of a visual overload. It was quite windy so the entire area was snowing “leaves.” We stopped at a viewpoint which overlooked a valley draped in the most magnificent colors and ominous Lake Erie in the background. Absolutely drop dead gorgeous!
The drive back home through scenic country roads was equally spectacular. I love the look of modest little country homes decorated with pumpkins, scarecrows and little homemade ghosts swaying from trees. I started thinking of toasty fireplaces, hot apple cider and then just as we pulled up in the driveway I started thinking about my freshly made pumpkin spice bread. As we opened the door it was just as I imagined in the morning – the sweet smell of pumpkin and spices permeating throughout the house. The bread was still warm and how delicious it tasted after our robust autumn hike!
Chapin Forest at one of the best scenic overlooks, quarry pond ledges, from which Cleveland and Lake Erie are visible on a clear day.
Ingredients:
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons ground cinammon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/8 teaspoon ground cloves
1 15 oz. can of pure pumpkin
1/2 cup date syrup
1 teaspoon real vanilla extract
1/2 cup dark raisins
1/2 cup chopped walnuts
Directions:
Sift together the first seven ingredients in a large bowl
In another bowl stir together the pumpkin, date syrup and vanilla
Add the flour mixture and stir until all ingredients are mixed. The batter will be firm. Fold in the raisins and walnuts.
Pour the batter into an 8 x 4 parchment lined or silicone loaf pan
Bake 50-60 minutes (or until toothpick inserted in the center comes out clean) in a preheated 350 degree oven.
Slices so nicely and super moist. Everything about this bread is healthy (no refined sugar, butter or oil) but it tastes sinfully delicious – like cake!
Potato chips are best known for two things – salt and fat. It is these two things that make them so satisfying and ridiculously addictive. Lay’s nailed it when they said “no one can eat just one.” That’s the reason why Frito – Lay sells more than 372 million bags of chips each year. But as delicious as these crunchy little snacks can be there are “side effects” to eating them – at least on any kind of a regular basis. These side effects include weight gain which then increases the odds of developing heart disease, diabetes and stroke.
I don’t care how tasty potato chips are they are not worth it to your health. Next time you are grocery shopping completely bypass the snack aisle and go straight to the produce section and buy one thing – a bag of potatoes. That is the only ingredient you will need (other then the seasoning of your choice) when making these healthy little potato chip snacks.
The first time I made these I conducted a sneaky little test on my husband. He poured some of his 40% less fat kettle chips in a bowl. Unbeknownst to him, I removed some of his chips and replaced them with my Heathy Potato Chips. He chomped away happily on his bowl of chips without saying a doggone word. Now obviously if doing a conscientious side by side comparison, the chips will taste differently due to not being salted and saturated with oil. But when mixed in the bunch they are apparently delicious enough to not notice a difference.
Directions:
Slice an unpeeled Russet potato using a mandoline slicer on the thinnest setting. The slices should be approximately 1/8 of an inch.
Soak the potato slices in a bowl of warm water for 30 minutes to draw the starch out of the potatoes. The potato slices will become very stiff. If the starch is not leached out it will block the evaporation of water from the slices and the chips will be soggy instead of crisp.
Place the potato slices on a parchment paper lined microwaveable plate.
Sprinkle the spice of your choice over the slices. I like a little bit of black pepper but garlic powder, onion powder, smoked paprika or cayenne sound good too.
Microwave for 5 minutes. Turn the slices over and microwave for another 4 minutes or until the slices begin to curl and turn a golden brown.
My little mandoline slicer was $13.00 at Target. Please always use the safety guard with the hand held models. I found out the hard way the first time I used mine and sliced some of my thumb off. The blade is VERY sharp!Soaking for 30 minutes is a critical step. Soaking washes away the starch from the cut surfaces of the cells you damaged when slicing the potato. The water becomes cloudy and you can see the released starch settle at the bottom of the soaking container. There is nothing not to love about these potato chips.
I have been experimenting with bean burgers for several years now but with great frustration. While I was able to eat everything I came up with the majority of my concoctions were just not “blog worthy.” Coming up with an excellent recipe without using oil and salt was quite a challenge. My burgers either fell apart, were mushy, too dry, lacked taste or a combination of these. Finally, I stumbled across the right mix of ingredients and came up with a really tasty black bean burger!
Spread the black beans on a parchment paper lined baking sheet and bake in a 325 degree oven for 15 minutes to slightly dry out.
Sauté the peppers, onions and garlic in a pan using a little water. Gently blot with paper towel to remove excess juice and water.
Place oatmeal in a high speed blender or food processor and blend until a fine powder is formed.
Place pepper, onions, garlic, oat flour, sweet potato, cumin, chili powder, paprika, black pepper, date syrup and hot sauce in a bowl and thoroughly mix.
Add the black beans, smash them slightly with a masher then sir them into the mixture.
Form into patties with your hand or a burger press. Place on a parchment paper lined baking sheet.
