Cran-Walnut Granola

Cran Walnut Granola (Image Source: iStock)

The funny thing is that I was actually trying to create a new bar recipe but it just didn’t turn out… instead, the result was the best tasting homemade granola, ever. The granola is lightly sweet and perfectly crunchy! I’m now starting to use the oats and maple syrup ratio as a base to make variations off of this recipe switching up different types of chips and dried fruit so I’ll report back on how other combinations come out!

Cran-Walnut Granola
Serves 10

Ingredients:
2.5 cups old fashioned oats 
1/4 cup walnuts 
1 tbsp chia seeds
1/4 cup yogurt chips or white chocolate chips
1/2 cup dried cranberries
1/2 cup maple syrup 
1/4 cup Earth Balance Buttery Spread, melted

Directions:
1. Preheat oven to 350 degrees F. Prepare a 9 x 9-inch baking dish with cooking spray.
2. In a mixing bowl, combine all of the granola ingredients, stir to combine. Transfer the mixture to a prepared dish.
3. Bake for 25 to 30 minutes or until the top is lightly golden brown. Remove from the oven, let it cool, and then stir to break into pieces.

Nutrition Facts (per serving): 200 calories, 8 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 40 milligrams sodium, 32 grams carbohydrates, 3 grams fiber, 16 grams sugar, 3 grams protein

Slow Cooker Black Bean Soup

Cold days call for warm soup! This slow cooker black bean soup is hearty, filling, and delicious. Plus, if you’d like you can make it in an Instant Pot and cook the soup under pressure for a meal that is done in minutes. Each serving has 8 grams of heart-helping fiber AND 14 grams of protein. Enjoy!

Slow Cooker Black Bean Soup (Image Source: Molly Morgan)

Slow Cooker Black Bean Soup
Serves 6

Ingredients:
1 tablespoon olive oil
1 cup celery, chopped
1 cup carrot, chopped
1 cup sweet peppers, chopped
5 - 6 cloves garlic, minced
3 1/2 cups canned or cooked black beans
32 ounces low sodium chicken or vegetable stock
1 cup medium salsa
1 teaspoon chili powder
1/2 teaspoon cumin
1 1/2 cups cooked brown rice
black pepper
sea salt

Directions:

1. In a skillet* add the olive oil and heat over medium heat. Add the celery, carrots, and peppers. Cook for 7 - 10 minute until the vegetable are softened. Then add the minced garlic and cook for one minute more.

   *Instant Pot - use the saute setting.

2. Transfer the vegetable mixture to the slow cooker* and add the black beans, vegetable stock, salsa, chili powder, and cumin. Cover and cook for 4 hours on high or 6 - 8 hours on medium or low.

   * Instant Pot - keep working in the Instant Pot. OR to cook under pressure, change the setting to cook under pressure and seal the lid, cook under pressure for 15 minutes.

3. Then about 30 minutes before serving*, add the cooked rice and stir. Season with salt and pepper.

   *Instant Pot - Add the cooked rice to the soup after the pressure cooking is complete.

Nutrition facts (per serving): 270 calories, 4 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 170 milligrams sodium, 45 grams carbohydrates, 8 grams fiber, 3 grams sugar, 14 grams protein

Meatless Monday Recipe: Falafel with Homemade Tzatziki Sauce

Eating meatless at least one day a week can help the environment and better your health. If you have never tried falafel, it is worth a try! Falafel is a Mediterranean dish that is chickpea-based or sometimes made with fava beans. 

Serving up falafel with whole grain pita bread, veggies (e.g. lettuce, tomato, kalamata olives, cucumber), feta cheese, and tzatziki sauce! 

Making your own tzatziki sauce is easy and tastes even better if you can make it up ahead of time, at least the night before! It will allow the flavors to come together better, although if you are short on time you can make it with the falafel, the flavors will just be a little less intense. 

Falfel (Photo Source: iStock)

Falafel with Homemade Tzatzki Sauce

Serves 6

Ingredients - Falafal:
1 can (15-ounces) chickpeas (rinsed and drained)
1/3 cup fresh parsley, chopped
4 teaspoons garlic, minced (about 4 cloves)
2 tablespoons tahini (sesame seed paste)
2 medium shallots
2 teaspoon cumin
1/4 teaspoon sea salt
1/4 teaspoon black pepper (plus more to taste)
1/4 teaspoon coriander
1/4 cups all-purpose flour
1/4 cup olive oil (for cooking) 

Ingredients - Tzatziki Sauce
1 cup plain Greek yogurt
1/2 cup shredded cucumber (pressed to remove water)
1 teaspoon garlic, minced (about 1 clove)
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
1/2 teaspoon sea salt
1/2 teaspoon pepper
 

Directions: 
1. In a food processor add: chickpeas, parsley, shallot, garlic, tahini, cumin, salt, pepper, and coriander. Pulse to blend and scrape down the mixture as needed. The dough should be crumbly.

2. Add flour 1 tablespoon at a time (you may not need the full 1/4 cup), until the mixture is somewhat firm and you can shape into a ball. 

3. Transfer the dough to a bowl, cover, and refrigerate for at least 1 hour (or more). 

4. After the falafel dough is chilled, scoop about 2 tablespoons worth of the mixture and gently form into patties (makes about 12).

5. In a skillet, heat 1 tablespoon of olive oil over medium heat. Working in batches, add 3 - 4 of the patties cook for about 2 - 3 minutes on each side until lightly browned and crispy. Remove from skillet and then repeat for the remaining falafel patties. 

6. In a small mixing bowl, combine all of the tzatziki sauce ingredients. Stir to combine, cover, and refrigerate.. 

Serving suggestion: Serve falafel with pita bread, chopped veggies, kalamata olives, and homemade tzatzki sauce. 
 

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.