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Posts Tagged ‘healthy’

I made this as a coffee cake, I will write about it as a coffee cake, the pictures show coffee cake, but truth be told I recommend this recipe as muffins.  Do what you want with that information, I’m just putting it out there.  I had baked the Blueberry Coffee cake for long enough +5 minutes and the center still came out thick and somewhat pasty.  My toothpick came out clean and everything, but dense the center was.   I ate the outsides.  D, on the other hand, lathered his slice in Earth Balance and it was down the hatch.

I’ve had a lot of blueberries on hand lately! The reason is because in my quest to find organic food, which is of uttermost importance to me, I stumbled upon a 3lb bag of frozen organic blueberries at Costco.  I since I practically have an I.V. pumping smoothies in my blood all week, frozen berries are a must have in my kitchen.  The 3lb bag of organic blueberries have lasted for weeks so they are a great deal.  Here is my newest NON-smoothie recipe…

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What You’ll Need:

1 cup frozen blueberries, thawed

1/2 cup raw sugar

1 cup whole wheat pastry flower

1 cup unbleached all purpose flour

1/2 cup applesauce

1 tsp baking powder

1/2 tsp baking soda

1 1/4 cups soy milk

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How You’ll Do It:

Preheat oven to 350º.  Put your frozen berries in a small bowl and cover them in cool water to thaw. Mix dry ingredients together (flours, baking soda, baking powder, raw sugar) in a large bowl.  Sift if needed.  Then pour in applesauce and soy milk.  Mix together with a fork until all dry ingredients are thoroughly incorporated with the wet ingredients.  You should have a thick, mostly lumpless, batter that is still thin enough to be poured with ease.  Drain your blueberries, dab dry with a paper towel, and fold them into your batter. 

 In either a round cake pan (what I used) or a square baking dish, pour batter in evenly.  Place in oven and bake for 25 minutes.  If you would like to line a muffin tin for Low-Fat Blueberry Muffins, bake for 18-20 minutes instead.  Either way, make sure a toothpick or fork comes out clean when inserted into cake to insure doneness. 

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Why You’ll Love It:

   Using raw unrefined sugar in this recipe instead of refined sugar is a huge plus.  Raw sugar has trace minerals in it, including phosphorus, magnesium, calcium, iron, and potassium.  Refined (white) sugar has been stripped of all these mineral and has chemicals used in it’s processing.   Don’t be fooled into thinking that all sugar that is brown is raw.  Many sugars have molasses added back into them to change the color brown.  Take effort to make sure you purchase organic raw unrefined sugar, if you want to get the most nutritional bang for your buck.  And if you’re feeling really generous to the environment, buy Fair Trade. 

   To up your blueberry intake through a recipe without raw sugar, try some Blueberry Sorbet.

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 I created this recipe especially for all you sinlges and couples out there.  I lived alone for the majority of college and now that I’m married, it’s just D and me.  8 out of 10 recipes yeild enough to serve a family of 6.  You end up feeling like you’re wasting money on more ingredients than you need and feeling bad for throwing out perfectly good leftovers that have been in your refridgerator for a week.

This recipe is quick and easy.  It has a preperation time of 5 minutes or less and comes out of the oven ready to eat.  No cooling, setting, flipping, or further constructing required.  It serves a single person easily but could also be shared between two people.

What You’ll Need:

1 golden delicious apple

1.5 tsp ground cinnamon

3 T agave nectar (or maple syrup)

1/4 cup raw hazlenuts, chopped

1 tsp rolled oats, optional

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How You’ll Do It:

Preheat oven to 350 degrees.  Slice your apple into thin wedges or slices.

Lay them mostly flat, in one layer,  in a single serving baking dish.

Sprinkle the chopped hazlenuts, rolled oats and cinnamon on top of the apples as evenly as possible.  Then drizzle the agave nectar on top.

Bake for 25 minutes.  Make sure you can easily poke a fork or toothpick in an apple without any resistnace.  If your apples are not soft enough, bake for 5 more minutes and recheck.  Continue at 5 minute intervals if needed.

Why You’ll Love It:

  Multiple studies have shown that cinnamon helps regulate blood sugar and has been very beneficial for people suffering from Type II Diabetes.  Cinnamon is a natural food preservative because it prevents food spoilage and bacterial growth.  Cinnamon also helps prevent blood clots.  The smell of cinnamon has been shown to boost cognitive function and memory.

  One medium apple, with peel, has aver 10% of your daily value of fiber.  The combination of fiber and fructose, a simple sugar, in apples causes a slow and steady breadown which helps keep blood sugar regulated. 

For another delicious, healthful,  apple and cinnamon combination check out Fancy Apple Whole Wheat Crepes!

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I haven’t eaten at a fast food burger joint for about 4 years.  However, before going veg, I would occasionally drive through a Sonic to get a Cherry Limeade.  Large, colorful, sweet.  Sounds like a delight!  WRONG.  These days, you couldn’t pay me to drink one of those suckers!

According to this calorie counter, those fat-traps have nearly 500 calories and  over 100g of sugar!  Why would I want to slurp one of those down in a 6 minute period?  NO nutritional value.  NO ingredient of worth.  500 calories which all comes from artificial sweeteners and crap.  500 calories that will cause you to get fat, promotes actual disease, and will also cause you to CRAVE more junk food.

SO, that is what I USED to drink when I was unhealthy.  Now that I care about my health and about being a good steward of what I’ve been blessed with in life, I drink THIS:

What You’ll Need:

1 cup Coconut Water

2 T pure organic lime juice

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So, the picture above is essentially of only a swig or two of beverage.  I realize this.  I prefer this healthful beverage blended over ice (more or less to taste).  Also, since it’s something that is good for you, don’t be afraid of going for the Route 44 size!  Drink it up!

Why You’ll Love It:

Coconut Water is natures perfect sports drink!  It is full of all natural electrolytes.  It will flawlessly rehydrate you when you’ve been working out, playing a sport, have been on the run, or just if you want a friendly pick-me-up.  It’s got lots of potassium and at 60 calories per serving, you don’t have to feel bad about indulging in a swee, tangy, and icee treat!

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When D and I had Pesto PIzza, it was made by D himself so it tasted extra great.  There is something magical that happens when someone prepares a meal for you.  If you work full time and are the primary partner responsible for making meals (I’m sure VeganDad can relate), then you know the magic that happens when someone else does the cooking.  It’s just amazing. It’s real magic. 

Pizza is a beautiful healthful thing… when it’s plant=based!  When your pizza is not plant=based, you’ll likely have a pie covered in cheese for sure and likely pork too which is the formula for an unhealthy meal.  The last time I checked, the deliciousness from a good pizza comes from a tasty crispy crust, delicious sauce, and divine toppings.  If you aren’t looking to cut out great foods like pizza, but you are looking to lose weight or get healthy then a plant-based pizza is the perfect choice.

 

What You’ll Need:

1 hearty handful of fresh basil

1/4 cup olive oil

2 whole cloves of peeled garlic

1/4 cup pine nuts

1 batch whole wheat pizza dough

2 thinly sliced roma tomatos

1 tsp garlic powder

1 tsp onion powder

several thin slices of mozzarella rice cheese (not so many that cover the entire pizza)

crushed red pepper to garnish

How You’ll Do It:

Set oven to 375 degrees.  Divide pizza dough into two halves.  Manipulate dough into a square on a baking sheet.  Take effort to make the layer of dough even so that you don’t have pesto that seeps through to make soggy areas or areas of crust that burns.  Sprinkle the edges of the dough with garlic powder and onion powder.   Put basil, olive oil, pine nuts, and garlic in a food processor or The Magic Bullet Blender (which is what I use).  Combine these ingredients until a saucy and thin consistency is reached.  Taste to test and add more of an ingredient as needed.

Drizzle the Pesto over the crust.  Place thin slices of rice cheese on the dough, making sure not to cover it completely, and then place the tomatoes randomly on the dough.  Bake for about 15-20 minutes depending on your oven)  Slice into squares and enjoy!

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Why You’ll Love It:

   This whole wheat crust is packed with fiber.  It will facilitate colon health and regular bowel movements.  

Basil is the main ingredient in the Pesto Sauce which is a very healthful herb.  Basil is very high in Vitamin K, has anti-bacterial properties and is an anti-inflammatory food.   Basil is a highly fragrant and flavorful herb.  It has become one of the most commonly used herbs due to it complimenting so many different flavors.

 If you love easy meals that feature delicious herbs, try out some rosemary and marjoram in Hello Veggie Stew.

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Sometimes eating a plant-based diet can be hard when you are often on-the-go or if you really enjoy eating out.  I would like to provide, on occasion, features from local or chain restaurants.  Panera Bread has several things that are completely plant-based but few things behind the glass window of baked goods that are plant-based.

The three delicious baked goods you can embrace at Panera Bread are the Whole Wheat Bagels, Blueberry Bagels, and the Everything Bagel.  The Everything Bagel is my personal favorite and this is how I recommend enjoying it:

What You’ll Need:

Tofutti non-dairy non-hydrogenated cream cheese

1 Everything bagel, sliced and toasted

a few dashes of fresh black pepper

a small sprinkle of sea salt

1/4 roma tomato, thinly sliced and then halved

How You’ll Do It:

Slice your bagel and toast it.  Spread a moderate to minimal amount of Tofutti Better Than cream cheese over your bagel.  Dash your salt and pepper on top of your cream cheese, then add your tomato slices.  Enjoy!

 

 

 Why You’ll Love It:

 This delicious snack is very flavorful and filling.  I wouldn’t recommend it for regular consumption as much as I would for the occasional splurge.  The tomatoes add a great dose of vitamins to the meal and the Toffuti is packed with protein.  Since you’re choosing non-dairy non-hydrogenated spread over conventional cream cheese, you’re missing out on many factors that promote heart disease and damaged arteries. Wonderful!

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