Granola Bars with a Hidden Vegetable

Dustin has been really into granola bars lately, but it's hard to find one without too much sugar or unnatural ingredients.  So I tried out a new recipe from this site:  http://www.ifood.tv/recipe/healthy-seed-n-nuts-carrot-cake-granola-bars

 

I made a few changes because I really wanted to make a granola bar with a combination of oats and blueberries.  I read in Mens Fitness that when adding blueberries (which contain a lot of vitamin C) to the phytochemicals in oats, it takes longer for oxidation to take place in LDL . . . whatever that means.  LDL is bad cholesterol and when oxidized, can increase your risk of having a stroke or heart attack. 

 

Now that you have your fun fact for the day, here's how I adapted this recipe.

 



 

In a magic bullet (or food processor), I added 5 Tbsp dried Blueberry flavored cranberries.  I went to buy dried blueberries and the only kind they had contained corn syrup.  If I can find some without I definitely want to try that next time.  The blueberry flavored cranberries still has added sugar, but it also has blueberry juice in it.  Plus, cranberries contain Vitamin C as well.

Then, I added 2 Tbsp Pecans (or walnuts), 6 Tbsp whole grain oats, and 2 Tbsp Plain Almonds.  Blend.

I overly blended mine since these were for Dustin, but you could leave it a little chunkier.

If your using  magic bullet, use the blade on the right.  I didn't read my manual and always try using the one on the left (which does not work for grinding almonds).

Transfer mixture to a medium size bowl and add 3 Tbsp sunflower seeds, 1/4 tsp cinnamon, 3 Tbsp wheat germ, 1 Tbsp honey, and 1 Tbsp ground flax.

 

 

Peel and then grate 6 Tbsp Zucchini.   I used the smaller grater.  I didn't squeeze out the juice and our granola bars ended up real moist and soft.  If you don't want that, try squeezing out the juice.



 

 

Add 1/2 tsp vanilla.  Mix well.

 

Spray a small baking dish with non-stick cooking spray and flatten the granola into the pan with your hands.

To get it even smoother on top, I use a large spatula and press down.

Bake at 325 for 30 minutes.  Let cool and cut.

Wrap in plastic and place in the refrigerator until ready to be eaten. 

Here is the recipe again:

Ingredients

• 5 Tbsp dried blueberry flavored cranberries
• 2 Tbsp pecans or walnuts
• 2Tbsp almonds
• 3 Tbsp sunflower seeds
• 6 Tbsp zucchini, peeled and grated
• 1/4 tsp cinnamon
• 1/2 tsp vanilla extract
• 6 Tbsp whole grain oats
• 3 Tbsp wheat bran
• 1 Tbsp ground flax
• 1 Tbsp honey

Directions:

1. Blend the cranberries, pecans, almonds, and oats.  Transfer to a medium bowl.
2. Add the sunflower seeds, zucchini, cinnamon, vanilla extract, wheat bran, ground flax, and honey.  Mix well.
3. Pour into a small baking dish that has been sprayed with non-stick cooking spray.
4. Flatten with hands and then a spatula to get it extra smooth.
5. Bake at 325 for30 minutes.  Let cool and then cut into serving sizes.
6. Enjoy!

 

Kid Approved

Vegan Chickpea Peanut Butter Cookies

I love sweets so much, but I hate how unhealthy they are for you.  So I've been on a hunt for great dessert recipes and then alter them slightly to make them a little healthier.

I've seen a lot of recipes that call for beans in their desserts and thought it was the grossest sounding thing ever, until I finally got the courage to try black bean brownies . . . delicious.

When I decided to take a peanut butter cookie recipe and make it healthier, I got gutsy and substituted the butter for chickpeas.  If you've ever had hummus, the chickpeas have a real nutty flavor, which would go perfectly with a peanut butter cookie!

Anywho, here's the recipe.  Get brave and give it a try! 

Ingredients:

• 1 cup whole wheat pastry flour
• 1/4 cup oat flour
• 1/4 cup almond flour
• 1/4 cup ground flax seed
• Heaping 1/2 tsp salt
• 1 tsp baking soda
• 1/2 cup chickpeas, cooked and mashed (I put mine in the food processor)
• If this scares you too much, substitute 1/4 cup out with Smart Balance Lite margarine which is dairy free
• 1/2 cup coconut sugar or raw cane sugar
• 1/2 cup honey  
• (If you like a real honey flavor, swap out the coconut sugar and just use a whole cup of honey)
• 1 egg Replacer 
• (I like to use Bob's Red Mill Egg Replacer.  You use one tablespoon of the powder mixed with three tablespoons of water.)
• 1 1/2 tsp vanilla
• 2 Tbsp almond milk
• 3/4 cup homemade peanut butter or natural peanut butter
• 1/2 tsp butter flavor extract - Optional 
• (If you do add margarine, you probably don't need this or just use 1/4 tsp of it

Directions:

1. Preheat the oven to 350 degrees.
2. In a large bowl, mix together all the dry ingredients.  
3. In a separate bowl, mix together all the wet ingredients.  Add the wet ingredients to the dry ingredients.  Mix well.
4. If the cookie dough is too sticky to work with, place it in the fridge for about half an hour.
5. Scoop out about 2 tablespoons of cookie dough at a time and roll into a ball.  To prevent from sticking to your hands, have a bowl of water set aside and get your hands damp before working with the dough.  Place the balls onto an ungreased cookie sheet a few inches apart.  Use a fork, dip it in water first, and flatten the cookies using a criss-cross motion.  
6. Bake for about 15-20 minutes.  (Warning:  I live in a higher altitude, so check your cookies at maybe 10 minutes first.  You want them to get golden and the centers to be set.)
7. Let cool and serve to your friends without telling them there's chickpeas in it (unless they have an allergy) . . . they'll never know!

Vegan Whole-Wheat Lemon Poppy Seed Waffles

I've been trying to find a good waffle recipe that tasted good without all the butter and syrup, but usually they end up tasting too much like baking powder. So after several recipes and experiments, I am finally happy with these Lemon Poppy Seed Waffles. They are tasty enough to not need any toppings, they are crunchy and soft at the same time, and they are vegan! Here's what you'll need. In a medium size bowl, mix together:

• 1/4 cup white sugar
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 cup whole wheat flour
• 3/4 cup white flour

In a small bowl, mix together:

• 1 cup rice milk (or your choice of milk subsitute)
• 1/4 cup freshly squeezed lemon juice
• 3 Tbsp melted margarine (Smart Balance Lite is dairy free)
• 2 Tbsp oil, coconut or canola (I used coconut because it is healthier, but you can definitely taste the coconut in the end result. So if you don't want that, use a more neutral flavored oil.)
• 1 1/2 tsp vanilla extract
• 1 1/2 tsp lemon zest
• 2 tsp poppy seeds

Combine the wet ingredients with the dry ingredients.
Get your waffle iron nice and hot. Spray with some non-stick spray and cook until the waffles are a nice golden brown. My waffle maker makes 4 waffles at a time and uses about 1/4 cup per waffle.Eat plain or dust with a little bit of powder sugar . . . it's practically a dessert for breakfast!Enjoy :)

Vegan Samoa Cookies

I found this great vegan Samoa Cookie recipe from this website http://www.alisacooks.com/2011/03/15/samoa-girl-scout-cookies/   They looked so delicious and didn't have any scary ingredients that some vegan recipes have, so I had to give it a try . . . and they turned out awesome!  I pretty much stuck to the recipe exactly and barely modified it.  I ended up using a vanilla bean in the shortbread cookie, only because I didn't have enough vanilla extract at the time.  Anyway, go to her site!  She has a ton of great looking recipes.  I can't wait to try another one :) 

 The recipe calls for parchment paper, but I didn't have any.  They didn't stick at all to my pan, but I would't definitly use parchment paper if I had it.

I increased the baking time to 20-22 minutes.  I'm at a higher altitude, so things take a little longer to cook here. 

 I dipped the shortbread cookies in the chocolate before I added the coconut topping using a fork.  I was worried if I put the coconut topping on first, it would fall off.  Set them on wax paper so the chocolate doesn't stick when it hardens.

I use Ghirardelli semi-sweet chocolate.  They don't add any dairy, but it says it may contain dairy because of the facility it was made in.  It doesn't seem to bother my son's allergies if I eat stuff like that.

 The recipe calls for 1 1/4 cup of coconut, but my sugar mixture lookd a little runny so I used a whole package of coconut that had 2 2/3 cups.

 I used a chopstick to drizzle the chocolate over the cookies . . . what a yummy mess!

Watch out, these are dangerously good, but not really good for you, so eat with a buddy.  That way you can't eat them all yourself!

Chap Chae Noodles

One of my many favorite Korean dishes is Chap Chae noodles!  I seem to always make it alittle different each time, so I finaly measured out my ingredients to get the perfect sweet and salty combo.

•  First you'll need to head over to an asian store and buy sweet potato starch noodles (500g).  I've never been able to find them at an amercan store, so let me know if you do!

Soak the whole package of chap chae noodles in cold water overnight.  If you forget to do this, you can always boil them when you need them, but the texture turns out way better if you soak them first and they are easier to handle the next day.

The rest of your ingredients should be easier to find.

• 2 Portabella mushrooms, sliced
• 1/2 yellow onion, sliced
• 2 carrots, sliced
• 1 bunch of spinach
• 3 green onions, chopped
• 2Tbsp sesame seed oil
• 1/8 cup sy sauce, reduced sodium
• 1 tsp sugar
• 1 pound beef bulgogi (I make this in advance.  Recipe can be found here:) http://amomknowsmess.blogspot.com/2012/04/bulgogi-korean-barbecue.html

For the sauce:

• 1/4 cup soy sauce, reduced sodium
• 2Tbsp sesame seed oil
• 3 Tbsp white sugar
• 1 Tbsp fresh garlic, minced
• 1 tsp pepper
• 1 Tbsp sesame seeds, toasted

Mix all the sauce ingredients in a small saucepan on medium heat.  Stir until the sugar has melted.  Keep on low heat until you are ready to add them to the noodles.

In a large frying pan, add 2 Tbsp sesame seed oil and all the veggies.  Cook on medium/high heat until the vegetables are tender.  Mix in 1/8 cup soy sauce and 1 tsp sugar.  Remove from heat and set aside.

 Cook the bulgogi on medium/high heat and set aside.

 Drain the Chap Chae noodles (they'll still be fairly stiff) and put them in a large frying pan with the sauce mixture on medium/high heat.  Mix the sauce in with the noodles and stir for about 3 to 5 minutes, or until the noodles are tender.

Add the veggies and bulgogi to the noodles.  Mix well.

Serve while still warm!  This made plenty for two women and two very hungry boys with some to snack on later.

Bulgogi (Korean Barbecue)

Bulgogi is a very popular Korean dish made of thinly sliced beef marinated in a sweet and salty sauce.  I was very hesitant on sharing this recipe, only because it feels like a family secret.  My mom gave me her recipe several years ago when I moved off to college, but it always seemed a little off.  Probably because she couldn't give me exact measurements of what she used since she always just used her hands as measuring cups and instinct.  I remember one time I asked her to teach me how to make a different korean dish over the phone and she tried to describe the flavor to me as a "spicy donut" . . . because I have had a lot of those (sarcasim).

Anyway, after years of making this recipe, I think I have finally gotten it to where I am really proud of the end result.  It'll never be quite like how my mom makes it, but is it ever!?!?

 So here it goes . . . the secret bulgogi recipe straight from a Koreans kitchen (well half Korean in my case).  There are other recipes out there, but not quite like this or as good.  Here's what you'll need:

• 1-1 1/2 lbs beef roast, thinly sliced (You want to get this as thin as deli meat if possible.  My mom's tip is to cut it while it is partially frozen.  It makes it a lot easier to get super thin slices.)
• 1 kiwi, mashed (just the green parts)
• 1 cup coca cola, flat
• 3/4 cup soy sauce, reduced sodium
• 5 garlic cloves, minced
• 1/2 tsp black pepper
• 1 Tbsp sesame seed oil
• 2 Tbsp brown sugar
• 1 Tbsp white sugar
• 2 green onions, diced
• Optional: Mushrooms, green peppers, yellow onions

Get a big bowl and pour in the coke.  I do this first so it has time to get a little flat.  

 Cut the green parts away from the kiwi and mash.  Pour into the bowl with the Coca Cola. . .

 Along with the soy sauce, sesame seed oil, sugars, pepper, garlic, and green onions.  Mix thoroughly.  Taste it to see if you would prefer it sweeter or saltier. 

 Add the beef and mix well.  This could probably be done a few hours in advance, but it'll be way better if you marinate it overnight.  Add veggies at this point if you want them in the bulgogi.

 *Whenever I make bulgogi, I usually make an extra pound or two so I can put it in the freezer.  That way I'll have some ready whenever I have a craving or whenever a Korean recipe calls for it.  I don't usually add the veggies if I'm going to freeze it.  I do that after it thaws and right before I cook it.

 When you are ready to cook the bulgogi, heat a frying pan on medium/high heat.  You want the pan fairly hot.  Drain most of the juices from the bulgogi (you don't want the meat to boil) and cook for about 5 minutes or until the meat is fully cooked.  More juices will appear as your cooking.  If it's a lot, I drain the juices someone before putting it in a serving dish.

Unbutton your pants and serve with some rice and kimchi! 

Let me know how you like it.  I've read a ton of other recipes using honey and pears, but this I think is the best bulgogi recipe by far, maybe because it's my moms :)

Chicken and Barley Soup with Leeks

My mother-in law wasn't feeling good yesterday, so we decided soup would be the most comforting thing for supper instead of Korean food, which is what I'm going to cook tonight.  

We had two leftover leeks from the night before and chicken, so I went on an internet search for a chicken leek soup . . . and I found a few that sounded really tasty!  This is the site I got the recipe from, but then I altered it based on what we had and by taste: http://tastykitchen.com/recipes/soups/chicken-barley-soup-with-leeks-and-mushrooms/  

 Here's what you'll need:

• 3 boneless chicken breasts (I want to try this with a whole chicken next time.  Then you wouldn't have to buy chicken broth.  Just simmer it all day)
• 1 Tbsp Olive Oil
• 1 Tbsp Margarine (I used dairy-free margarine)
• 10 cups chicken broth (low sodium)
• 2 celery stalks, sliced
• 4 carrots, sliced
• 8 ounce mushrooms, sliced
• 2 bay leaves
• 1 tsp thyme
• 1 tsp pepper (start off with 1/2 tsp if you don't love pepper like I do)
• 1/2 tsp salt
• 2 whole leeks, diced
• 1 cup pearled barley, uncooked

Get your dutch oven out or a big pot and melt the butter in the oil on medium/high.  Brown the chicken breasts.  (I used two chicken breasts and two small thighs, because that was all I had) 

 Pour in 10 cups of chicken broth.  Cover and let simmer on low for 45 minutes to an hour.

 While the chicken was cooking, I got the rest of my ingredients together.  That way, when Dustin woke up from his nap, I could easily pour everything into the pot without having to worry about chopping anything.

 After 45 minutes to an hour, pour in the mushrooms, celery, carrots, and seasoings.  Cover and simmer for anoter 45 minutes or until the chicken is done.

Remove the chicken and shred with two forks. Cover and keep warm.

Add the leeks and barley.  Simmer for 45 minutes or until the barley is nice and soft.

Stir the chicken back into the soup, turn off the stove, cover, and let stand for 10 minutes.  This will help the juices soak back into the meat . . . and it will help cool the soup down.

Serve with some crackers and enjoy a very filling, comforting meal! . . . This makes a lot, so there will be plenty for leftovers too!

Sun Butter

I am obsessed with peanut butter. I love it in cookies, on bread, in a smoothie, you name it! So it only makes sense that my son would be showing signs of sensitivty to all nuts while I'm nursing. I started looking up alternatives for peanut butter and found that you could make a sun butter out of sunflower seeds. Even though they probably aren't going to be making an reese sun butter cups any time soon, this will have to do for now until our son (hopefully) grows out of his allergies.

I've also read that sun butter has 1/3 the saturated fats compared to peanut butter and has more nutrients, especiall fiber.So, this is what you'll need:

• Sunflower seeds, say WHAT . . . I know, who would have guessed. I used 2 cups of unsalted, unroasted sunflower seeds for this recipe.
• 1/2 tsp salt
• 1/2 tsp sugar
• 1-2 Tbsp canola oil
• 1-2 tsp honey (optional) I didn't add this to mine because I thought I may not always want the honey flavor, but if you do choose to put it in there, it is really yummy! Probably don't need the sugar if you put 2 tsp of honey in it.

Toast the sunflower seeds in the oven for 15-20 minutes at 350 degrees. You don't want them to change color too much, because that will make them too dry. I did it enough to get that roasted flavor.Put the sunflower seeds, sugar, and salt in a food processor. Process for about 5 minutes. Scrap the bowl every now and then.This is what mine looked like after 5 minutes. It'll start getting a little moist and start sticking together. Now you can add the oil. Add 1 Tablespoon at a time. Blend for another 3-5 minutes, or until your sun butter is the consistency you prefer.

Find a nice mason jar to store your sun butter in and keep refrigerated. I'm not sure how long this will last. I probably wont eat it too fast, so I'll keep an eye on it.