Blueberry Muffins

I love blueberry muffins. I figured they were one of the casualties when I was told no flour and no sugar.  My cousin told me that spelt flour was alternative for flour in baked goods.  I picked up my first bag the other day and tonight I got out my favorite recipe and rewrote it. :-) Here is the new "healthier" version.

1 1/2 c spelt flour
3/4 c raw sugar
1/2 tsp kosher salt
2 tsp baking powder
1/3 c applesauce unsweetened
1 egg
1/3 c milk
1 c blueberries fresh or frozen**

Preheat oven to 400 f (200 C) Grease muffin tin cups or line with muffin paper
In a med size bowl combine flour sugar salt and baking powder.
In a 1 cup liquid measuring cup measure 1/3 c milk add in cracked egg whisk with a fork to combine then stir in 1/3 c applesauce.
Pour into bowl with flour mixture and mix just until moist all the way through.  Carefully fold in blueberries.  Fill each muffin up right to the top.  Bake in oven for 20-25 min until just the tops are light brown.  Allow to cool in pan for 5 min then remove to wire rack to cool completely before storage.  These are delicious warm or at room temperature.
** If using frozen berries do NOT thaw before adding to batter.  
makes 6-8 muffins depending on size of muffin tins

Quinoa Breakfast Bowl

When I was told about all my food sensitivities I lost a lot of options for breakfast.  I have been eating a lot of eggs. Thankfully we have chickens and we have a plethora of eggs available everyday.  Even I am creative I was getting tired of eggs everyday.  
A few weeks ago my cousin was visiting and I was picking her brain about food sensitivities, 3 of her children have some of the same ones I have, she mentioned that quinoa is a really good breakfast food.  I was excited to give this a try. 
 This past weekend I picked some quinoa up at the grocery store.  Yesterday I did not have to eat breakfast on the fly and had time to tinker around with a recipe.  I went to the web for some inspiration and found that you can treat it like oatmeal.  I came up with a recipe similar to an banana oatmeal.  I made it up and took my first big bite. Yuk I did not know that I was supposed to wash quinoa repeatedly before cooking! 
I retried this morning rinsing my quinoa four times.  The dish was great and even my littlest guy liked it too.  Today I made it with bananas tomorrow I think I will try blueberries and peaches.

1/2 dry quinoa rinsed in cool water changing the water at least 4 time. 
1/2 c water
1/4 c  milk
1/2 tsp Cinnamon 
2 tsp vanilla
1 tbl maple syrup 100% pure or honey 
pinch of salt
1 banana sliced 
1/2 c pecans optional

Combine quinoa, water, milk, cinnamon, vanilla,maple syrup and salt in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.

Pour quinoa into 2 bowls then cover with bananas, pecans, and a few extra drizzles of milk.

Nutrition Facts

Serving Size  1 serving (207.9 g)

Amount Per Serving

Calories  257 Calories from Fat  28

% Daily Value*

Total Fat  3.1g 5%

Saturated Fat  0.7g 3%

Trans Fat  0.0g

Cholesterol  2mg 1%

Sodium  165mg 7%

Total Carbohydrates  49.0g 16%

Dietary Fiber  5.5g 22%

Sugars  18.3g

Protein  7.5g

Vitamin A 0% • Vitamin C 27% Calcium 4% • Iron 55%

Lentil Veggie Soup

I have wanted to try lentils for awhile now but I was kinds nervous. What if I don't make them right?  What if they are blah and I am stuck with them?  I always feel bad when I toss out food.
Last weekend I was at a church retreat and one of the women made a Vegetable Lentil Soup.  I jumped at the chance to try it and loved it.  I asked her how she made it and it was one of those this that and the other thing recipes.  So I took her basic ingredients and made my own measurements.  It was just as good as hers.
This soup is high in vitamins and fiber which will make you feel fuller longer.
Look for Vegetable Stock no broth stock has a deeper color and flavor broth taste vegetable flavored water I use Kitchen Basics.  This soup is vegetarian, vegan, grain free, paleo esq.

l c lentils
11.5 oz tomato juice try to use low sodium
5 1/2 c Vegetable Stock unsalted
1 1/2 c water
2 lrg carrots diced
2 celery stalks diced
1 med onion diced
2 cloves garlic minced
1 tbl Extra Virgin Olive Oil
salt and pepper

Pour lentils in a colander rinse and pick over looking for any stones.
In a large pot over med heat pour in the oil and heat for 1 min add carrot,s celery, and onion saute for 3 min stirring a couple times.  Add the garlic and 1/2 tsp salt stir well cook about 2 min more.  Add lentils tomato juice vegetable stock and water bring to a light simmer reduce heat to low using the pot lid cover at a angle so a small crack lets some of the steam out. Simmer 1 hour without stirring   Lift lid stir and check lentils for texture if they are still a little hard return lids and simmer a few minuets more.  The lentils should be al dente and not mushy.

Calories 143 Calories from Fat 20

Total Fat 2.2g

Saturated Fat 0.3g

Trans Fat  0.0g

Cholesterol 0mg

Sodium 311mg

Total Carbohydrates 23.6g

Dietary Fiber  8.9g

Sugars 5.8g

Protein 8.8g Vitamin A 67% Vitamin C 12% Calcium 3% Iron 12%

Honey Mustard Sauce

 I found this recipe on Allrecipe  last summer and I love it.  I keep it on hand in the fridge ready to go for any dipping needs, chicken nugget,s grilled chicken or some veggies.

1/3 c Dijon mustard
1/4 c honey
2 tbl mayonnaise
1 tsp steak sauce ( I use A1)

In a med bowl whisk together all ingredient.

Serving Size 1 tbl (15g)
29 Cal
.9g fat
.1g sat fat
77mg sodium
5.6g carbs
.5g fiber
4.8g sugar
.3g protein

**My nutritional info differs from Allrecipe because they include a serving of chicken I did not.

I am sure if you do not have A1 it would not change the flavor so much that you would not like it.  For a change up in visual appearance a bit of texture replace 1tbl of dijon with whole grain mustard.

Caramelized Carrots- That's Tasty MSK

Cold carrots with dip was getting boring. Usually when I cook carrots it was in a tin foil pouch baked in the oven drowning in butter and sugar. I wanted the sweet taste of the butter sugar combo but not to the tune of so many calories or I am also cutting out processed foods which white sugar is.
I took advantage of carrots natural sugars and brought them out with high heat and just a little oil and butter.  I did top with a bit of maple syrup to round it all out. Best of all my youngest loves these and could eat bowls full.

2 lrg carrots
1/2 tsp butter
1/2 tsp olive oil
1 tsp 100% maple syrup ( buy local if you can )
salt and pepper just a shake or two

Heat a med sauce pan over med-high heat.  While the pan is heating slice the carrots very thin either in sticks or coins the shape dose not matter just make them thin.  When the pan is hot add the oil swirl around add butter and swirl around then add the carrots stirring frequently for about 3 min add salt and pepper.  Saute a few minutes more until carrots are starting to caramelize a dark brown but not burnt.  Turn off heat and drizzle with maple syrup let sit 1 more min to warm the syrup.  Serve either warm or room temperature.

serves one
about 75 g
70 cal
4.3 g fat
1.6 g sat fat;
5 mg cholesterol
152 mg sodium
8.1 g carbs
1.4 g fiber
5.9 g sugar
.4 g protien
about 125% vitamin A

Tortellini Primavera That's Tasty MSK

Last week I got stuck at working a full shift which meant taking a lunch and I did not pack anything.  I wandered over to the frozen food section wondering what I could find that was not high calorie or high chemical content or too high sodium.  After standing there for about 10 min I settled on a tortellini primavera from a brand that is marketed as healthy.  It was surprisingly good, the portion size was a little small so I wanted to try making it at home to bump up the veggies and give it more body.  

What I came up with just as good in flavor, with twice as much vegetables and low in calorie.  I tried to use no salt added canned tomatoes but the sodium still came out high.  I will defiantly make this again this summer using my homemade diced tomatoes from my garden.

14oz can diced tomatoes basil garlic oregano flavor

14 oz can diced tomatoes no salt added

2c zucchini diced

1.5 c carrots sliced thinly in half rounds

1 med onion diced

1/2 c mushrooms chopped medium

1c spinach chopped

1 tsp olive oil

1 tsp kosher salt

1 tablespoon sugar

½ tsp garlic powder

1 tsp basil

12oz cheese tortellini whole wheat cooked according to package

In a large pan heat olive oil over med heat when hot add carrots sauté 3-5 min until just starting to turn brown.  Remove carrots to bowl and set aside.  

Return pan to heat add onion sauté 3-5 min until just starting to turn brown.  

Add tomatoes and seasoning stir to combine reduce heat to med low bring to a simmer and cook 10 minutes stirring occasionally.  

Add carrots zucchini mushrooms and spinach stir well to combine cook another 5 minutes to heat everything thru then add cooked tortellini fold in carefully. Serve immediately.

Serving size 1 cup little over

Calories 109; Calories from Fat 20; Total Fat 2.2g; Saturated Fat 1.1g; Trans Fat 0.0g; Cholesterol 15mg; Sodium 733mg; Total Carbohydrates 18.8g; Dietary Fiber 2.3g; Sugars 5.0g; Protein 4.4g

Vitamin A 62%	•	Vitamin C 18%
Calcium 3%	•	Iron 17%

Coffee Creamer update

I few months ago I wrote about switching to homemade coffee creamer.  I am happy to say that we are still going strong and have not bought commercial made in months.  I have even been experimenting with other flavors and more guinea pigs (Hi morning mommy coffee club) I have recently plugged in all the ingredients to caloriecount.about.com to get the nutritional info.

Serving Size 

1 serving 1 tabl (14.3 g)

Calories 34; Calories from Fat 21; Total Fat 2.3g; Saturated Fat 1.6g; Cholesterol 9mg; Sodium 5mg; Total Carbohydrates 2.8g Sugars 2.8g; Protein 0.2g

Vitamin A 0%	•	Vitamin C 0%
Calcium 0%	•	Iron 0%

The nutrition content is very similar to commercial made except that the commercial made has 30g of sodium and 5g of sugar per serving.  Homemade taste wins hands down.