Tart Cherry Buttermilk Scones

A perfect treat for St. Patrick's day! These scones are so delicious and the dried tart cherries add a balance of sweetness and tartness. Plus the scones are made with whole grains, the base is made with a blend of whole wheat pastry flour and oats. 

Tart Cherry Buttermilk Scones

Serves 8

Ingredients:

2 cups whole wheat pastry flour

3/4 teaspoon baking powder

3/4 teaspoon baking soda

3/4 teaspoon salt

1/2 cup oats

6 tablespoons sugar

1 stick of butter

1 cup dried tart cherries

1 cup buttermilk

Directions:

1. Preheat the oven to 375 degrees F. 

2. In a mixing bowl combine all of the dry ingredients.

3. Then in a food processor add the dry ingredients and the butter. Pulse until the mixture is combined and the butter is all mixed in.

4. Transfer back to the mixing bowl and stir in the buttermilk and cherries.

5. On a floured surface, place the scone mixture and knead (use more flour if needed to keep dough from sticking) to form into a large round circle about 1 - 1.5" thick. Then cut into 8 triangle slices. 

6. Prepare a baking sheet with non-stick cooking spray or butter. Then transfer the triangles to the baking sheet. Bake for 20 minutes. 

Print Friendly and PDF

Spring Soba Pad Thai

Looking for a delicious dish that is perfect for spring? This Spring Soba Pad Thai is tasty and quick to put together. The base of the dish is whole grain buckwheat soba noodles and of course, plenty of asparagus!

Spring Soba Pad Thai

Serves 6

Ingredients:

1 pkg (9.6 ounces) soba noodles

1/2 cup creamy peanut butter

1 teaspoon ground ginger

1 teaspoon garlic powder

2 tablespoon brown sugar

6 tablespoons rice vinegar

6 tablespoons lite soy sauce

2 tablespoons sesame oil

½ teaspoon crushed red pepper flakes

1/2 cup hot water

½ cup scallions, chopped

2 cloves garlic, minced

2 large eggs, lightly beaten

4 cups of asparagus, cut into 1-inch pieces

1 cup frozen peas

2 tablespoons lime juice

½ cup chopped peanuts

 

 

Directions:

Prepare soba noodles per the package.

To make the sauce whisk together the peanut butter, ginger, garlic, brown sugar, rice vinegar, soy sauce, sesame oil, and red pepper flakes. Then once combined, slowly whisk in the hot water. Set the sauce mixture aside.

In a wok heat the canola oil and add the scallions and cook for 1 minute. Then add the garlic and cook for 30 seconds. Add the eggs and stir to scramble, about 2 minutes or until soft cooked. Then add the asparagus and peas and cook for 3 to 5 minutes, stirring often.

Add the drained noodles and cook for 1 to 2 minutes until the liquid has been absorbed. Stir in the lime juice. When serving garnish with the chopped peanuts and serve.

Print Friendly and PDF

Wild Blueberry Chia Jam

I had been seeing a lot of posts about making chia jam and I had to give it a try.  I am so glad that I did! Chia jam is really easy to make and a delicious lower sugar way to enjoy jam. I picked frozen Wild blueberries although you could use a mix of all different types of berries (strawberries, blackberries, raspberries, etc.). 

A tablespoon of jam typically has three times as much sugar as this jam (about 12 grams), each tablespoon of this jam has only 4 grams of sugar. Plus you get some fiber from the chia seeds!

Wild Blueberry Chia Jam

Ingredients:

1/4 cup chia seeds

1/2 cup water

5 cups frozen Wild blueberries

1/3 cup honey

Directions:

1. In a small bowl mix the chia seeds and water. Set aside.

2. In a medium sauce pan combine the frozen Wild blueberries and honey. Heat the berries and honey until the berries are thawed and softened, let the mixture come to a gentle boil. Then lightly mash the berries with a fork or a potato masher.

3. Remove from the heat and stir in the soaked chia seeds. Let the mixture cools and then transfer the mixture or a storage jar or container and refrigerate for at least 4 hours or overnight to thicken.  

Nutrition facts per tablespoon: 20 calories, 0 grams fat, 0 grams trans fat, 0 mg cholesterol, 0 mg sodium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0 grams protein

Print Friendly and PDF

Peanut Caramel & Dark Chocolate Bites

IMG_4137.JPG

These peanut caramel & dark chocolate bites are absolutely delicious and a tasty treat. Plus they are simple to put together!

First make this simple caramel sauce made from palm sugar (recipe below), coconut palm sugar has a lower glycemic index compared to table sugar (sucrose).

First make this simple caramel sauce made from palm sugar (recipe below), coconut palm sugar has a lower glycemic index compared to table sugar (sucrose).

Then combine the Medjool dates, peanuts, and caramel sauce in the food processor or high-powered blender.

Then combine the Medjool dates, peanuts, and caramel sauce in the food processor or high-powered blender.

Roll into 1" bites and then dip in melted dark chocolate or skip the chocolate (although they taste really delicious with a thin chocolate coating!). Place on a parchment lined baking sheet and freeze for 1 - 2 hours or until the chocolate is hardened. Then transfer to a air tight container and keep frozen or refrigerated. Although, personally I think that they taste amazing when frozen!

Roll into 1" bites and then dip in melted dark chocolate or skip the chocolate (although they taste really delicious with a thin chocolate coating!). Place on a parchment lined baking sheet and freeze for 1 - 2 hours or until the chocolate is hardened. Then transfer to a air tight container and keep frozen or refrigerated. Although, personally I think that they taste amazing when frozen!

Peanut Caramel & Dark Chocolate Bites

Yield 24 bites (about 1 oz each)

Ingredients:

1/3 cup coconut palm sugar

1 tablespoon corn starch

2/3 cup milk

2 teaspoons pure vanilla extract

1 container of Medjool dates, pitted (12 oz)

1 cup dry roasted peanuts, unsalted

1 dark chocolate bar (3 oz), melted

Directions:

1. Prepare caramel sauce: In a small sauce pan combine palm sugar, corn starch, milk, and vanilla extract. Stir well to combine. Bring the mixture to a light boil over medium heat, stirring throughout. Continue to cook for 1 - 3 minutes, until the mixture has thickened. Remove from heat. 

2. In a food processor or high-powered blender combine the Medjool dates, peanuts, and caramel sauce. Pulse to combine the mixture, until the peanuts are chopped and the mixture is sticky. Refrigerate the mixture for 30 - 60 minutes to help it firm up. 

3. Roll the mixture into 1" bites and then dip in the melted chocolate. Place on a baking sheet that has been prepared with parchment paper. Then freeze for 1 - 2 hours to let the chocolate harden and transfer to a air-tight container and freeze or refrigerate. 

Nutrition facts per bite (34 g): 110 calories, 4.5 grams fat, 1 gram saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 18 g carbohydrates, 2 grams fiber, 15 grams sugar, 2 grams protein

Print Friendly and PDF

Wild Blueberries & Mango Half and Half Smoothie

Wild Blueberries & Mango Half and Half Smoothie

Wild Blueberries & Mango Half and Half Smoothie

This delicious smoothie is full of flavor and antioxidants! Adding Wild Blueberries gives this smoothie a more intense blueberry flavor, compared to 'regular' cultivated blueberries. Plus Wild Blueberries have twice the antioxidant capacity compared to cultivated blueberries. Research is linking the potential health benefits of Wild Blueberries to gut health, diabetes, cancer, and brain health. 

Look for frozen Wild Blueberries, in the freezer section of the grocery store! 

Look for frozen Wild Blueberries, in the freezer section of the grocery store! 

Wild Blueberries grow naturally in Maine and Eastern Canada, it is estimated that Wild Blueberry plants have been there for 10,000 years. The plants are interlocking. spread across fields called barrens and are genetically diverse. It is the plants diversity that gives the Wild Blueberries the perfect balance of tart and sweetness. About 99% of the Wild Blueberry crop is individually quick frozen (IQF) at the time of harvest.

Look for Wild Blueberries in the freezer section of your grocery store and make sure the package says "Wild" on it (example pictured right), to ensure you are getting the amazing tasting and antioxidant power of Wild Blueberries. For more information on Wild Blueberries visit: http://www.wildblueberries.com/


Wild Blueberries & Mango Half and Half Smoothie

Serves 4 (7 oz)

Ingredients:

1 cup frozen Wild Blueberries, plus 12 blueberries for garnish

1/2 cup grape juice

6 oz vanilla yogurt (Greek or Icelandic suggested)

1 cup frozen mango cubes

1 cup water

Directions:

In a blender, add the frozen mango cubes and water. Blend until icy and smooth. Add a layer of the pureed mango mixture to each of the glasses. Rinse the blender. 

Next in the blender, combine the frozen Wild Blueberries with the grape juice and yogurt. Blend until smooth and creamy. Top each of the four glasses with a layer of the Wild Blueberry smoothie mixture.

Top each glass with (at least) 3 Wild Blueberries and serve immediately. 

Print Friendly and PDF

Beat the Winter Blues - Blueberry Smoothie Bowl

If you are looking to beat the winter blues a delicious smoothie bowl can certainly do the trick! Plus it can give you a boost of nutrients to help give your immune system a boost.

This Blueberry Smoothie Bowl delivers fiber, healthy fats, vitamins, minerals, and some protein! It would be a great breakfast to start your day or even could be a refreshing lunch.  The recipe is listed below! 

Blueberry Smoothie Bowl

Serves 1

Ingredients:

1 cup frozen blueberries (reserve some for the top!)

1/2 cup frozen mango

6 oz plain yogurt

1/2 cup almond milk or juice

1 teaspoon chia seeds

2 teaspoons granola

5 - 6 pecans

Directions:

In a blender combine the frozen berries, mango, yogurt, and milk or juice. Blend until icy and smooth. Then transfer the smoothie mixture to a bowl. 

Line the top of the smoothie bowl with the chia seeds, granola, pecans, and the reserved frozen blueberries. 

Print Friendly and PDF

Game Day Enertaining - Q & A with Chef Pati Jinich

Check out these great game day entertaining tips from Chef Pati Jinich and AvocadosfromMexico.com: 

1.    It’s that time of the year and everyone is preparing for the championship game. What are your favorite game-day recipes? 

A: I love to upgrade traditional game-day recipes with nutritious, and delicious, options. My favorite way is to incorporate avocados. The fun thing about avocados is they are versatile, so the recipe options are endless. 

One of my personal favorites that will impress even the most sophisticated avo-connoisseur is Pati’s Rustic Guacamole with Corn. Surprise guests with unexpected doses of spicy and sweet for the most elegant guac yet. This recipe includes jalapeno, corn kernels, tomatoes and, of course, fresh lime juice! 

Commonly known for guac, avocados are also great for nutritious snacking options. My other game day favorite - it’s a twist on traditional kebabs. All you need is sliced avocado, mozzarella and tomato for delish skewers! For a dipping sauce, you can include balsamic on the side – it’s simple and easy finger food.

2.    What makes avocados so nutritious? 

A: Fresh avocados are a heart-healthy fruit. They provide naturally good fats, and are cholesterol- and sodium-free. 

Good for more than just guacamole, over 75% of the fat in heart-healthy avocados is unsaturated (monounsaturated and polyunsaturated fats). They’re actually the only fruit that has both types of fat!

One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals to your diet, making it a healthy nutrient-dense choice. 


3.    Any other entertaining tips for the Big Game this February? 

A: Always think ahead! If you have a big group coming to watch the game, plan your recipes out in advance and get the shopping done early, so you’ll be able to spend less time prepping/serving, and more time with your guests.

Not everything can be prepped ahead of time, so for what’s left on your list, get everyone involved! Brainstorm snacks or dishes that the kids can help you prep (and have fun while doing it). The simple avocado skewers I mentioned earlier are a great example!  

4.    Where can we go for more information?

A: There are three different places! First, visit our website at AvocadosFromMexico.com for more recipe ideas. Second, join us for our Twitter Party on February 3rd at 7 PM EST! Lastly, make sure to keep an eye out for Avocados From Mexico’s hilarious ad during the first commercial break of the Big Game – it’s sure to inspire your avo love!


Photo Credit (Avocados from Mexico) 

Photo Credit (Avocados from Mexico) 

RUSTIC GUAC WITH CORN RECIPE

Serves 6 - 8

INGREDIENTS:

3 Ripe Avocados From Mexico halved, pitted and diced
1 Jalapeño or more to taste
3 Garlic cloves with the skin on
1/4 Small white onion
1 cup Corn kernals shaved from tender fresh corn, or cooked from thawed frozen corn
1 cup Cherry tomatoes or grape tomatoes halved
1 Tbsp Lime juice freshly squeezed (to taste)
3/4 tsp Kosher or sea salt (to taste)

DIRECTIONS

Place the jalapeño, garlic cloves with skin on, and the onion in a small baking dish under the broiler.
Broil for 6 to 9 minutes, until completely cooked through, soft and skin is charred.
Alternatively, you can char them on a hot skillet or comal set over medium-heat, for the same amount of time, flipping once.
Once cool enough to handle, peel the garlic; mince along with the jalapeño (seeding optional) and the onion.
Place the diced avocado in a mixing bowl and gently mash it with a fork. Add the roasted and minced garlic, onion and jalapeños and mix well. Incorporate the corn, tomatoes, lime juice and salt.
Toss it all together, until well combined.

Print Friendly and PDF

Cheesy Veggie Sticks

I'm on a continual quest to work in more vegetables into our eating routine and these cheesy veggie sticks are my newest favorite! You could almost call them bread sticks although there is now flour or wheat in them - just veggies, egg, cheese, and spices.  The other bonus is that they are quick and easy to make. Here is how this comes together and the recipe is listed below!

First start with cauliflower that is pulsed to about the size of rice. You can find this in the produce section of some grocery stores, with the frozen vegetables, or you can pulse cauliflower in the food processor until it is about the size of rice. If needed press the cauliflower with paper towels to remove excess water. 

Then mix in the eggs, cheese, and garlic powder. The mixture will thicken and be 'dough' like.

IMG_3087.JPG

Next line a baking dish with parchment paper and transfer the dough to the pan. 

IMG_3089.JPG

Then press the 'dough' into the pan and spread it evenly throughout the pan. 

IMG_3090.JPG

Bake it for 25 - 30 minutes, until the mixture is golden brown and starts to get crispy. Note: Depending on how much water is in the cauliflower, you may need to bake it longer to get it nice and crispy, if needed, bake longer until the top is golden brown. 

IMG_3091.JPG

Then top with remaining Parmesean cheese and return to the oven until the cheese is melted, about 5 minutes. 

Then cool and slice into sticks and they are ready to enjoy! 

Then cool and slice into sticks and they are ready to enjoy! 


Cheesy Veggie Sticks 

Serves 6 - 8

Ingredients:

4 cups cauliflower, pulsed into the size of rice

1 1/2 cups shredded Parmesan cheese, divided

2 eggs

1 teaspoon garlic powder

optional: sea salt 

Directions:

Preheat the oven to 400 degrees F. 

Mix the cauliflower, 1 cup of the Parmesan cheese, eggs, and garlic powder together. 

Prepare a 9" x 13" baking dish or small sheet pan with parchment paper and transfer the cauliflower mixture to the prepared pan.  

Press the mixture evenly through the pan and bake for 25 -30 minutes or until the top is golden brown. Top with the remaining cheese and return to the oven until the cheese is melted, about 5 minutes. 

Cool and then cut into strips to serve. 

Print Friendly and PDF

Crockpot Spinach Artichoke Dip

Serves: 14

Ingredients:
1 (8-ounce) package light (⅓ less fat) cream cheese, softened
6 oz nonfat plain Greek yogurt
1 teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon onion powder
1 15 oz can artichoke hearts, drained and chopped
10-ounce package frozen spinach, thawed and drained
1 cup part-skim mozzarella shredded cheese
3 tablespoons Parmesan cheese

Directions:
1. In a small crockpot combine cream cheese, yogurt, garlic, salt, black pepper, and onion powder.
2. Then stir in the artichoke hearts, spinach, mozzarella cheese, and Parmesan cheese. Then stir to combine.
4. Cook the dip on high for 1 - 2 hours or until the dip is warm and lightly bubbly. Then adjust heat to keep warm for serving.

Serving suggestion: Serve with whole grain tortilla chips and sliced veggies for serving! 

 

Print Friendly and PDF

Feeding Your Little One - Product Pick's, Tips, & DIY Baby Food

Before you start feeding your little one it's important to have a conversation with your pediatrician about when is an appropriate and what is appropriate to feed your baby! 

Then when it is time and you head to the store you maybe wondering what foods and products to buy for your little one!

Before you start picking products, one of the best pieces of advice I can give is a registered dietitian and mom is to avoid and limit products with added sugar. Why get your little ones hooked on the taste of sweets right from the start; instead add a hint of sweetness with pureed fruit as a way to add natural sweetness to baby cereals, yogurt, etc.  

Pictured above are three of my favorite baby food products:

- Baby Mum Mum's - Each serving (4 rusks) is only 30 calories and the ingredient list is nice and simple: japonica rice, potato starch, and pear juice.

- Earth's Best Food - These little jars of food are a great go-to for busy days! What I loved about this product line is that they have been making organic baby food for 30 years.

- Plain Yogurt - Starting your little one with plain yogurt is the way to go and then if needed, add a hint of sweetness with pureed fruit.

Then my next tip is it is worth taking the time to make your own baby food! Here are my DIY Baby Food Steps and Tips:

• First, the parent should wash his or her hands thoroughly and then wash the fruit or vegetable thoroughly.

• Steam or microwave the fruit or vegetable until tender, then let it cool slightly and transfer to a blender or food processor.

• Add 1 T of water and then purée until smooth. Depending on the amount of food, it may be necessary to add more water, but just 1 T at a time until reaching the desired consistency.

As for storing: keep some in labeled containers in the refrigerator and place the remainder in ice cube trays for freezing.  Then once they are frozen, you can transfer the cubes to labeled freezer bags or storage containers with the type of food and date. Typically one or two cubes will make a meal, depending on baby’s age and appetite.

Molly's tips were included in Today's Dietitian (2011) - Click here for the full article and more tips.

Print Friendly and PDF