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.
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).
Two nice cream posts in a row! Well, frankly, I just can’t get enough of this stuff. Plus it’s been mid to high 80’s with no rain in sight and nothing is more cooling then a nice bowl of nice cream.
I switched up the ratio of bananas to “other fruit” in this recipe. More mangos then bananas plus added more plant based milk then I normally would. The additional plant based milk makes the final product more creamy or custardy then my other nice cream posts.
Freeze banana slices and mango pieces for at least 4 hours
Place frozen banana and mango in a food processor or high speed blender
Add grated fresh ginger or ground ginger and almond milk
Puree until smooth and creamy
High fat, high sugar and high calorie ice cream is so yesterday. Zero fat, zero added sugar and nutrient dense nice cream is so today. Say no to ice cream and yes to nice cream!! Remember, the more you eat the healthier you are!
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.
Slow Cooker Split Pea and Red Potato Soup with Garlic Crema
With the high winds, rain and chilly weather, Wednesday definitely seemed like a soup day. It was also a work day so I didn’t have time to fuss for hours over the stove. During my morning shower I went through my refrigerator and cupboards in my head taking an inventory of what I had and what I could possibly make. I remembered the red potatoes and carrots that were getting a little soft and the dried split peas I bought bulk at Lucky’s Market over the weekend. I think I have an onion. No – I know for sure I have an onion way in the back of the crisper! Decision made – split pea soup – and I’ll throw it all in the slow cooker and hope it turns out.
So this recipe is kind of like the way so many things go in my life – “make it up as I go along.” But truthfully, once you get into the swing of plant based cooking it’s pretty easy to throw this, that, and the other thing together and make something fantastic. Inventing new meals anymore is kind of my registered trademark.
Well I put all the ingredients in the slow cooker at 12 noon (during my lunch break) and by 3:00 the pleasant aroma started permeating throughout the house. By 5:30 the most magnificant pot of cream of split pea and red potato soup was ready for consumption. The added bonus was eating it during the drama of a full fledge lightening and thunder-boomer storm!
Ingredients
4 cups vegetable broth
1 1/2 cups dried split peas
1 carrot cut in pieces
1 large unpeeled red skinned potato cut in pieces
1 large onion chopped
2 large garlic toes minced
1 tsp. ground black pepper
1/2 tsp. oregano
1/4 tsp. cayenne pepper
2 bay leaves
1 cup unsweetened almond milk
For the garlic crema garnish (optional)
1/2 cup unsweetened almond milk
1 tsp. corn starch
1 tsp. garlic powder
Vegetable broth, dried split peas, carrots, red skin potato, onion, garlic, bay leaves, black pepper, oregano, cayenne pepper, almond milk (not pictured)
Directions
Rinse the dried peas. This is important to rinse off any dirt PLUS, because split peas are hollow, without rinsing they will not cook properly. Rinse ever so quickly to prevent loss of nutrients.
Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
Remove bay leaves. Puree mixture in a high speed blender.
Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
Serve soup piping hot and garnish with the garlic crema.
Rinse ever so briefly to remove dirt If you prefer a chunky style soup then omit the pureeing step (or just pulse 2 – 3 times)The garlic crema adds a nice touch to the soupInstead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.
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.
Well our 40 degree heat wave did not last long. By mid-afternoon the temperature dropped to 20 degrees and then back to a winter wonderland. So with the white stuff bleeding from the sky and the roads once again covered in a brand spanking new blanket of snow, there seemed to be only one thing to do. Make soup.
The roasted cherry tomatoes last week were so delicious that I decided I had to have more. This time I chose vine tomatoes to give my soup a sweet flavor. They are a bit more expensive but worth every extra penny. I placed them on a parchment covered cookie sheet vine and all. I added a few sweet Walla Walla onions to continue with the sweet theme. Then I threw in some cut up red bell pepper and whole garlic. I spritzed some water over the vegetables and let them roast at 400 degrees for 30 minutes. The aroma of the roasted veggies was an olfactory overload.
Vined tomatoes, red bell pepper, sweet onions and garlicDon’t worry if some get a little burnt. It enhances the flavor.
Ingredients
4 vined tomatoes
2 red bell peppers
2 sweet onions
3 garlic toes
2 cups vegetable broth
1 tsp. black pepper (or more)
1 tsp. basil
1 tsp. garlic powder
1/2 tsp. date syrup (optional)
1 cup unsweetened almond milk
3 tbsps. corn starch
Directions
Roast the tomatoes, peppers, onions and garlic as explained above
Place roasted vegetables in a food processor or high speed blender and puree
Place puree in a soup pot and add the vegetable broth, spices and date syrup. Simmer for 30 minutes stirring occasionally.
Heat up the almond milk in a saucepan. Add the corn starch and stir continuously until thick. It won’t take long. Pour thickened almond milk into the soup pot and simmer for 10 more minutes. Garnish with homemade croutons or serve with Pepita, Sesame and Flaxseed Crisp Crackers or multigrain Wasa crispbreads.
Almond milk sauceThe finished product. It turned out amazing. We ate our soup curled up on the sofa, roaring fire, snow falling and watching Rick Steve’s Croatia & Slovenia. Winter = snow + soup.
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.
