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
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.
I recently read that quinoa (keen-waa), soy and buckwheat are perfect proteins. Unlike some plant based proteins, quinoa, soy and buckwheat are complete in that they contain all 9 essential amino acids that the body cannot make on its own. These 9 essential amino acids are critical to tissue growth, nutrient absorption, immune function and energy production.
While I eat soy on a regular basis, I am embarrassed to say quinoa and buckwheat have never made it on my dinner plate – at least that I’m aware. Quinoa had my interest. In my research I found that it is a flowering plant in the amaranth family grown primarily for its edible seeds. It is high in protein, fiber, B vitamins and minerals which exceed that of many grains. Quinoa is actually considered one of the 12 ancient grains which means it has been grown the same way for thousands of years without being genetically modified.
Of the four main varieties of quinoa (white, black, tri-color and red) red is considered the healthiest due to having the highest level of antioxidants.
White, black, tri-color and red quinoa
Okay – so with all that said – I was itching to find a healthy recipe in which quinoa took center stage. I found a nice little recipe in the Fall 2022 edition of Forks over Knives for Quinoa-Orzo Stuffing and used it to make my remarkably delicious stuffed baked tomatoes.
Would you look at that!!!
Ingredients:
1/2 cup finely chopped onions
1/4 cup dried quinoa rinsed
3 cloves finely minced garlic
1/4 cup dry whole wheat orzo
Note: It is very important that quinoa is thoroughly rinsed. Rinsing removes the natural coating called saponin which can make it taste bitter or soapy.
My quinoa was bought bulk so rinsing was super essential. I am in mad rinse mode here! In my reading it is recommended to rinse packaged quinoa even if is says it was pre-rinsed. Look at how dirty the rinse water got!
5 beefsteak tomatoes
1/2 cup scallions cut in small pieces (use the green ends)
1/4 cup chopped fresh parsley
1/2 lemon
Black pepper
Avocado slices
I did not scoop the entire tomato guts out. Just enough to get a decent amount of stuffing in. And … don’t throw out the guts. Use it in a smoothy or save it for homemade veggie broth. Tomatoes contain lycopene- one of the most potent antioxidants.
Directions:
In a medium saucepan combine the onion, quinoa, garlic and 1 1/2 cup water. Bring to a boil then reduce heat. Cover and simmer for 10 minutes.
Stir in the orzo. Cover and simmer for 7 or 8 minutes stirring occasionally until orzo is soft. If the mixture is too watery uncover the pan and cook 1 or 2 minutes longer until water is nearly gone. Remove from heat then cover and let stand for a few minutes.
Add the scallions, parsley, black pepper, lemon juice and stir
Scoop out the insides of the tomatoes and fill with the stuffing
Bake at 400 degrees for 20 minutes
The quinoa-orzo stuffing tastes so nutty, creamy and simply satisfying And then add the lemon, scallions, parsley and black pepper – and OMG!An excellent side to accompany a chickpea wrap or vine tomato soupExtra stuffing then you need? No problem. Spread it on the bottom of your parchment paper lined baking dish.
Tuscan Stuffed Portobello Mushroom Steaks with Cheesy Sauce
Mushroom [ˈməSHˌro͞om, ˈməSHˌro͝om] NOUN a fungal growth that typically takes the form of a domed cap on a stalk, with gills on the underside of the cap
I don’t know about you, but I think that definition sounds pretty really doggone disgusting. I mean, think about it. Eating a fungal growth with gills. For years I found mushrooms, portobella in particular, hands down repulsive. But when my son still lived at home and took a liking to cooking, he introduced me to the wonders of this funky toadstool fungus.
Mushrooms aren’t exactly bursting with color, or flavor for that matter, but they are packed with vitamins, minerals and protein. They are also rich in selenium which is a very powerful antioxidant. There has been much research on selenium and its cancer prevention properties as well as protection against cognitive decline and neurodegenerative diseases (Alzheimer’s and Parkinson’s disease, ALS, and multiple sclerosis). Selenium protects cells against oxidative stress damage. Increased oxidative stress is a prominent feature in these diseases.
Portobello mushroom caps are juicy, meaty and a lot of fun to stuff. I love exercising culinary creativity to conjure up different ways to stuff them. The sky is really the limit! Prepare the fungus mushrooms by washing them thoroughly to get rid of the gritty dirt. I use a vegetable brush but you can also just use a paper towel. DO NOT submerge the mushrooms in water because this will make them soggy. Remove the stems (if there are any) and save for mushroom stock. I buy mine without the stems (they will weigh less so will be cheaper). In order to make more room for the stuffing I first remove the gills on the underside of the cap by scooping them out with a spoon. You can also save the gills for stock if you’d like.
Ingredients (stuffing)
2 portobella mushrooms
1/2 red bell pepper cut in small pieces
1/2 yellow bell pepper cut in small pieces
1/2 poblano pepper cut in small pieces
1 scallion cut in small pieces
1 cup chickpeas
1/3 cup moderately chopped walnuts
1 tbsp. tomato paste
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. black pepper
1/2 tsp. cumin
1/2 tsp. chili powder
Ingredients (sauce)
3/4 cup unsweetened almond milk
3 tbsp. nutritional yeast
1 tbsp. corn starch
1/2 tsp. garlic powder
1/2 tsp. onion powder
Pinch of paprika
Directions
Using a fork smash the chickpeas and set them aside.
Saute the peppers, scallions and spices using a small amount of water for about 3 minutes.
Stir in the mashed chickpeas, tomato paste and walnuts.
Fill the mushrooms with the stuffing.
Place in a baking dish covered with a silicone cooking pad or parchment paper.
Bake in a 350 degree oven for 15 minutes.
While the mushrooms are baking prepare the cheese sauce. Put all the ingredients in a saucepan, cook over medium heat while stirring constantly until nice and thick.
Just look at that sauce! Stuff those babies until they overflow. Any leftover stuffing can simply be added off to the side of your dish. After I made this I thought that I could have added breadcrumbs on top of the stuffing. I’ll do that next time by popping a slice of Ezekiel bread in the toaster (on dark) and crumbling it with a grater. Oh my goodness!!! And leftovers taste even better the next day.
Turn a baked potato into an award winning side by adding cashew garlic cream sauce, a sprinkling of nutritional yeast and fresh chives. The cashew garlic cream sauce is a great substitute for sour cream without all the saturated fat. Nutritonal yeast is a deactivated yeast powder that has a cheesy and savory flavor. It is a great substitute for cheese. I like to add cut up chives for a nice oniony flavor. Some other additions could be black beans, broccoli florets, sliced jalapenos, salsa or corn kernels. For a fun dinner party idea set the toppings in individuals bowls and create a serving station.
What is nutritional yeast? Nutritional yeast is an inactive yeast that is grown on sugarcane or molasses. It gets heated and dried then crumbled into flakes or powder. It is low in calories and sodium and – best of all – nutritious. Nutritional yeast is an excellent source of B vitamins (B1 thiamine, B2 riboflavin, B3 niacin, B5 pantothenic acid, B6 pyridoxine and B7 biotin). The only B vitamins it does not have are B12 cyanocobalamin and B9 folic acid (unless it has been fortified). You cannot get yeast infections from eating nutritional yeast.
Where can you get nutritional yeast? I started off buying mine online because the local grocery stores did not sell it. I have since found that Trader Joes sells it near the baking products and Lucky’s Market sells it in their bulk section.
How do you store nutritional yeast? To preserve the B vitamins in nutritional yeast it ideally should be stored in a container with dark glass, tightly sealed to keep moisure out and in a cool dry place or refrigerator. Under these conditions it can keep for up to 2 years.
What are some ways you can use nutritional yeast? Add it to anything that you want a cheesy flavor to. Sprinkle on popcorn, bake it in crackers, stir it in mashed potatoes, cauliflower potatoes or rice, toss it on baked kale chips, add it to salads or add it to the cashew garlic cream sauce (along with some other spices) to make a fantastic vegan nacho sauce for tortilla chips or macaroni and cheese.
Nutritional Yeast
Cashew Garlic Cream
2 cups raw cashews
1 1/4 cup vegetable broth
2 large garlic toes
2 tsps onion powder
Directions
Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and creamier your cream sauce will be.
Place cashews, vegetable broth, garlic and onion powder in a high speed blender and whip it up for approximately 1 minute until creamy. Note: For best results use a blender. A food processor will not create the satiny smooth texture achieved by blending. If you don’t have a blender a food processor will work but the result will be less desireable.
Allow raw cashews to soak in hot water for 30 minutes to 1 hour
Raw cashews, garlic, vegetable broth, onion powder (not pictured)
