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
While in the Virgin Islands in August, I happened across the most marvelous meal at the Cruz Bay Landing restaurant called Vegetarian Roti. The description read “curried chickpea and butternut squash served with roti shells.” Let me tell you – that was one delicious meal that I knew, once I got home, I’d have to duplicate. I researched recipes and tried several until I finally found a comparable match with a few little tweaks. This delicious dish is more like a stew and served piping hot works, not just in the Carribean, but on cool autumn evenings in Northeast Ohio!
Not only is this honey of a stew hearty and tasty, it is very definition of health and disease prevention. Let’s examine some of the star ingredients.
Butternut Squash:
This pale skinned winter squash with the vibrant orange flesh is given its name for the sweet and nutty taste. Like other orange colored fruits and vegetables, butternut squash is loaded with beta and alpha carotene which converts to vitamin A and supports the immune system. Butternut squash is also rich in zeaxanthin and lutein which, in combination with carotine and vitamin A, supports eye health. Additionally, it is high in fiber which helps to manage blood sugar and lower cancer risk – particularly colorectal cancer.
Cumin:
Cumin has been used in traditional medicine for a very long time. This earthy and nutty spice revs up the digestion process by increasing the activity of digestive enzymes. If taken routinely, cumin can reduce symptoms of irritable bowel syndrome. Research has most recently concluded that cumin helps improve blood sugar control and cholesterol management. Lastly, cumin contains phenols, flavonoids, terpenes and alkaloids which function as antioxidants. Antioxidants reduce inflammation and DNA damage to the body caused by unstable atoms known as free radicals.
Chickpeas:
Also known as garbanzo beans, chickpeas have an impressive nutrient profile. They are packed with plant based protein – a whopping 14.5 grams in 1 cup – and a generous amount of fiber. The combination of protein and fiber increases fullness and appetite lowering hormones (leptin) in the body. Additionally, chickpeas are high in iron, B vitamins, phosphorus, manganese and potassium. Chickpeas make a great little snack especially when oven roasted
Tomatoes:
Falling in love with tomatoes is a very good thing. This is because tomatoes are the major dietary source of the compound lycopene which is a red pigment and antioxidant. There have been extensive studies on the role of lycopene in the reduction of heart disease and cancer. The greatest concentration of lycopene is in the tomato skin and the redder the tomato the more lycopene there is. It gets even better. Tomatoes also contain a powerful antioxidant compound called chlorogenic acid. A study published in Clin Exp Hypertension 2006 July confirmed the blood pressure lowering effect of chlorogenic acid in individuals with essential hypertension.
Just look at those gorgeous autumn colors!
Ingredients
1 15.5 oz. can chickpeas (rinsed and drained)
1 14.5 oz. can salt free chopped tomatoes including juice
2 cups salt free vegetable stock
1 butternut squash peeled and cut into cubes
1 large onion finely chopped
1 tsp. finely chopped red chili pepper
3 cloves minced garlic
1 index finger sized ginger peeled and finely grated
1/2 tsp. curry powder (or more depending on taste)
1/4 tsp. black cumin seeds
1 – 2 tbsp. date syrup
Chickpeas, chopped tomatoes, vegetable stock, butternut squash, onion, red chili pepper, garlic, ginger, curry powder, black cumin seeds and date syrup (not pictured)
Directions
Toast the cumin seeds in a small frying pan for about 2 minutes. Be careful not to burn them. Grind them slightly with mortar and pestle. Toasting the seeds will reduce the bitterness and bring out the sweetness and earthiness.
In a large pot cook the onions in a small amount of water until they are browned. Add the ginger, garlic, red chili pepper and the toasted cumin seeds and cook for 1 more minute while stirring intermittently.
Add the squash, tomatoes and broth and simmer for 30 minutes with intermittent stirring and until squash is soft..
Add the 1/2 tsp. curry powder then taste. It is always best to go slow with curry powder. The level of heat is determined by the type and amount of pepper used. Mild will list ginger and black pepper as ingredients whereas hot will list red chilis and other peppers as ingredients. I ruined my first batch by overdoing it with curry powder.
Stir in the date syrup.
Serve piping hot with toasted roti or pita bread.
Served piping hot with toasted pita breadIt took several tries but I finally nailed the recipe. The date syrup gave it the same distinctive sweetness as I remember from the Cruz Bay Landing dish. This was my meal from the Cruz Bay Landing restaurant. The Curried Chickpea and Butternut Squash is in the round bowl. The folded flatbread to the right is the roti (whole wheat flour and water).
What?? Cucumbers in a hot soup? You’re joking right? That was my initial thought when I saw this recipe in Eating Well magazine a few years back. But there was a sale on cucumbers at my local Giant Eagle and I started thinking about that recipe. I had some pretty low expectations but made it anyhow. Boy was I wrong. I will definitely make again, and again, and again!
Ingredients
1 ripe avocado
3 cucumbers peeled and sliced
6 cloves garlic, minced
1 sweet onion, diced
1/4 cup fresh parsley
4 cups vegetable broth
1 tbsp. freshly squeezed lemon juice
2 tsp. freshly ground black pepper
1 tsp. fresh or dried dill
1/8 tsp. cayenne pepper
1/2 cup fat free plain yogurt
Acocado, cucumbers, vegetable broth, onion, garlic, parsley, lemon, black pepper, cayenne pepper, dill (not pictured), roasted red tomatoes
Directions
Sautee the onions and garlic in a large saucepan using water. Stir occasionally until tender. Add the lemon juice and cook for 1 minute.
Add the cucumbers, broth, black pepper, cayenne and dill. Bring to a simmer then reduce heat and cook until the cucumbers are soft 8-10 minutes.
Transfer the mixture to a high speed blender. Add the avocado and parsley and blend until smooth and creamy.
Return soup to the saucepan and cook on low for another 5 minutes.
When serving garnish with roasted red pepper and a dollop of the yogurt.
Just look at that color!This soup can be served hot or cold. I served it hot seeing that it was a chilly day here in Ohio. I think on a hot summer day this soup would be refreshing served cold. Wasa whole grain crackers are always my “go to” crackers with soup when I am too lazy to make my own. Just can’t take enough pictures of this masterpiece. Hubby said by the time I completed my photo shoot I’ll need to reheat it. He was right.
With so much emphasis on rainbow eating, white colored vegetables are often overlooked. Cauliflower, for example, a cruciferous vegetable in the Brassicaceae family is jam packed with health protective compounds. One of the most impressive benefits of eating cauliflower is it’s ant-cancer powers. The act of eating cauliflower releases compounds called isothiocyanates (ITCs) which inhibit cancer cell growth. These compounds also protect DNA from damage. This is fiercly huge because damage to genetic material transforms healthy cells to cancer.
There are several compelling studies that show a correlation between good nutrition and cancer risk. Consumption of cauliflower, broccoli and cabbage is associated with a decreased risk of cancer. More specifically, daily consumption of vegetables in the Brassicaceae family lowers the risk of breast, bladder, colorectal and prostate cancers. So how about that? A green approach towards cancer prevention!
Roasted Cauliflower Bisque
Ingredients
1 head cauliflower
1 carrot pealed
3 cups vegetable broth
1 1/2 cups plant based, unsweetened milk
1 can white beans
1/3 cups raw unsalted cashews (soaked in hot water and covered for 30 minutes)
3 cloves garlic minced
3 – 4 scallions (slice the whites in small pieces and keep the greens for garnish)
1 tsp. onion powder
1 tsp. black pepper
1/2 tsp. paprika
1/2 tsp. curry powder
1/2 tsp. oregano
Directions
Cut the cauliflower and carrot into pieces. Place on a roasting pan lined with silicone or parchment paper. Spray some water over the veggies. Roast uncovered in a 400 degree oven for 30 minutes. Vegetables should be soft and browned.
Place roasted vegetables and broth in a high speed blender and puree. Transfer to a soup pot.
Add the scallion whites, garlic and spices and place on simmer.
Place the soaked cashews, white beans and plant based milk in a high speed blender and whip for a few minutes until nice and creamy. Add this mixture to the pot.
Simmer for 20 minutes while stirring occasionally.
Serve warm with green scallions to garnish.
Roasted cauliflower and carrotsSoaking the cashews in hot water is necessary to make the mixture nice and creamyThis honestly is on the list of my top 10 favorite soups.
