Whole Grain Corn Bread

Skip the cornbread mix and make your own delicious, whole grain corn bread! This recipe is adapted from the Dinosaur BBQ cookbook, my twists: swapping our all-purpose flour for whole grain flour to up the fiber and nutrients and lowering the amount of butter. And good news, it still tastes great.

Our favorite whole wheat pastry flour is Bob’s Red Mill Whole Wheat Pastry Flour, which is typically available in the baking aisle at the grocery store.

Whole Grain Corn Bread - Image Source: Getty Images

Whole Grain Corn Bread
Serves 9

Ingredients:
1 1/4 cup cornmeal
1/4 cup sugar
3/4 cup whole wheat pastry flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup buttermilk (or 1 cup milk + 1 tablespoon vinegar)
2 eggs, beaten
1/2 teaspoon vanilla
1/4 cup butter, melted
2 tablespoons honey

Directions:

1. In a large mixing bowl combine the cornmeal, sugar, whole wheat pastry flour, baking powder, baking soda, and salt. Stir to combine.

2. Add in buttermilk, eggs, and vanilla, stir to combine. Add the melted butter and mix well. The mixture will be thick.

3. Transfer to the prepared pan. Bake for 20 - 25 minutes until the top is golden brown. To test, use a toothpick to see if it comes out clean.

4. Drizzle with honey. Slice and serve.

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

Maple Oat Muffins

Maple Oat Muffins - Photo: Molly Morgan

Bob’s Red Mill Whole Wheat Pastry Flour

These muffins could be called Disappearing-Maple Oat Muffins! If you think you dislike whole grains, then you should give these muffins a try.

Part of the secret to these muffins being whole wheat and tasting so great is using whole wheat pastry flour (see product example pictured here).

Our go-to is Bob’s Red Mill 100% stone ground whole wheat pastry flour. It’s perfect for adding in whole grains to muffins, quick breads, pancakes, cookies, etc. Look for it in the baking aisle or buy direct from Bob’s Red Mill.

Maple Oat Muffins - Photo Credit: Molly Morgan

Maple Oat Muffins
Serves 12

Ingredients:
2 cups old-fashioned oats
1 cup milk
1/2 cup pure maple syrup
1/3 cup canola oil
2/3 cup brown sugar
2 eggs, lightly beaten
1 1/2 cups whole wheat pastry flour*
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt

*For a gluten-free option - use gluten-free oats and instead of whole wheat pastry flour, substitute with equal parts of gluten-free baking flour.

Directions:

1. Preheat the oven to 400 degrees F. Prepare a muffin tin with 12 muffin paper liners.

2. In a mixing bowl combine the oats, milk, maple syrup, oil, brown sugar, and eggs. Mix until well combined.

3. Then add in the flour, baking powder, baking soda, and salt. Stir until combined, do not over mix.

4. Fill the prepared muffin tins with about 1/2 - 2/3 cup of batter.

5. Bake for 18 - 20 minutes or until a toothpick comes out clean. Cool and serve.

General Tso Veggies

If you like grabbing Chinese food for a quick meal, you can make these General Tso veggies-based and protein-rich dinner quickly! Also there are instructions on how to make General Tso Chicken in the Instant Pot.

General Tso Veggies

General Tso Veggies

Serves 4

Ingredients:

3 - 4 cups broccoli florets
1 cup sweet peppers, chopped
1 sweet onion, chopped
2 zucchini, sliced
8 ounces baked tofu, cubed
2 cups edamame, shelled
1 teaspoon sesame oil
6 tablespoons rice vinegar
1/4 cup Hoisin sauce
6 tablespoons light soy sauce
4 tablespoons brown sugar
1 teaspoon garlic, minced
1 teaspoon ginger, minced

Directions:

1. Preheat oven to 425 degrees F.

2. On a large sheet pan arrange the vegetables, tofu, and edamame.

3. In a small mixing bowl whisk together the remaining ingredients for the sauce. Optional: add 1/4 teaspoon red pepper flakes.

4. Pour the sauce over the vegetable mixture and bake for 20 - 25 minutes until the vegetables are tender. Stirring occasionally throughout cooking.

Serving suggestion - Serve over brown rice, farro, or soba noodles - pictured above, is with soba (buckwheat) noodles.

Note: This sauce works great with chicken in the Instant Pot too! Here’s a quick how-to: Cube chicken into 1-inch cubes. Saute the chicken in the Instant Pot, in 1 teaspoon sesame oil, until the chicken is lightly browned. Make the sauce as above and pour the prepared sauce (make a double batch of sauce if you are doing veggies and the chicken) to the chicken. Cook under pressure for 10 minutes. Carefully quick release the steam. Then whisk in 2 tablespoons of cornstarch to thicken the sauce. Serve the chicken with brown rice, veggies, or soba noodles.

Recipe adapted from: https://www.adventuresofanurse.com/better-take-instant-pot-general-tsos-chicken/

Recipe: Everything Crackers

These crackers are so delicious and easy to make! They are crispy and full of flavor. Plus if you’re into eating keto, gluten-free, or grain-free, these are definitely for you.

Everying Crackers - Image Source: Molly Morgan

Everything Crackers
10 servings

Ingredients:

1 1/2 cups superfine almond flour, divided
2 cups shredded mozzarella cheese
1 egg
1/4 cup everything bagel seasoning

Directions:

Everything Crackers Preparation - Photo credit: Larry Morgan

1. Preheat the oven to 425 degrees F.

2. In a microwave safe mixing bowl combine 1 cup of almond flour and the mozzarella cheese.

3. Microwave for 1 minute then remove and stir. If needed microwave again in 30-second increments until the mixture is easy to stir and starts to form a soft dough. Continue to mix thoroughly. Set aside and let cool, about 10 minutes.

4. Stir in the egg and mix well. If needed, stir in some of the extra almond flour, dough should be soft but not sticky.

5. Working in batches, sprinkle some of the remaining almond flour on parchment paper. Then transfer part of the “dough” to a piece of parchment paper.

6. Sprinkle the top of the dough with some additional almond flour to prevent sticking. Roll the dough into a thin sheet. Then shake the everything bagel seasoning generously over the top of the dough.

7. Cut into about 1-inch squares using a pizza cutter. Then transfer the squares to a baking sheet.

8. Bake for 5 minutes, then remove and carefully flip the crackers. Bake for 5 - 7 minutes more until the crackers are crispy and browned.

9. Remove and serve! Store extra crackers once cooled, in an air-tight container.

Whole Grain Cinnamon Buns

Delicious baked goods are fun to enjoy, especially around holiday times! One of my favorite baking tips is to swap out all-purpose flour and move in whole wheat pastry flour. It is an easy swap that works seamlessly in MOST recipes. Use it cup for cup to move it into any baking recipe.

I do typically serve the cinnamon buns topped with cream cheese frosting but to show off how great whole grain treats can be, I wanted to show them without the frosting! See the recipes below. Happy baking and enjoy!!

Whole Grain Cinnamon Buns

Whole Grain Cinnamon Buns

Serves 12

INGREDIENTS - DOUGH:
1 cup lukewarm milk
2 large eggs, at room temperature
1/3 cup unsalted butter, softened (not melted)
4 1/2 cups Bob’s Red Mill Whole Wheat Pastry Flour
1 3/4 teaspoons salt
1/2 cup granulated sugar
2 1/2 teaspoons instant yeast, active dry yeast, or one 1/4-ounce packet of Platinum Yeast from Red Star

INGREDIENTS - FILLING:
1/4 cup unsalted butter, softened
3/4 cup brown sugar, packed
3 tablespoons ground cinnamon

INGREDIENTS - ICING:
1/3 cup light cream cheese, softened
1/4 cup unsalted butter, softened (not melted)
1 cup confectioners' sugar
1/2 teaspoon vanilla extract

DIRECTIONS:

1. Combine and knead all of the dough ingredients — by hand or use an electric mixer with a dough beater.

2. Prepare a large bowl with pan spray. Then transfer the dough to the large bowl and cover the bowl. Allow the dough to double (about 1 to 2 hours).

3. Transfer the dough to a lightly floured working surface and roll the dough into a large rectangle (about 16" x 21").

4. Evenly spread the butter on the dough. In a small bowl mix the brown sugar and cinnamon and then spread evenly over the dough.

5. Begin with the width of the dough and roll into a log, gently tugging at the dough as you go. Then cut it into 12 slices.

6. Preheat the oven to 400 degrees F. Prepare a 9 x 13-inch pan with pan spray. Place the cut rolls into the pan and let them rise until they are doubled, about 30 minutes. Then bake for 15 - 17 minutes or until they are golden brown.

7. For the icing: combine all the icing ingredients in a bowl and mix until the frosting is soft and fluffy. Spread with the frosting while they are warm or keep on the side to serve later.

Baba Ganoush Dip

Baba Ganoush - Creamy Eggplant Dip

Baba Ganoush is a classic Mediterranean dish that is creamy and delicious! It’s a perfect dip to serve with sliced veggies and pita bread. Enjoy the recipe!

Baba Ganoush
Serves 4 - 6

Ingredients:
1 large eggplant, cut into 1/4-inch slices
2 teaspoons (10 ml) sea salt, divided
1 teaspoon (5 ml) olive oil
1 teaspoon (5 ml) garlic, minced
2 tablespoons (60 ml) lemon juice
1 tablespoon (30 ml) tahini (sesame seeds paste)

Directions:

1. Preheat oven to 425 degrees F/220 degrees C and position a rack at the top of the oven.

2. Arrange the eggplant on a baking sheet and sprinkle with one teaspoon of sea salt. Let sit for about 10 minutes and then lightly pat dry with a paper towel.

3. Drizzle the eggplant lightly with olive oil and roast for 10 minutes, until the eggplant is softened and golden brown. Let the eggplant cool and then peel of skins off (skin should come off easily).

4. In a food processor add the roasted eggplant with the remaining ingredients and blend until the mixture is creamy and smooth.

To serve: top the Baba Ganoush with a drizzle of olive oil and serve with sliced vegetables, warmed whole grain pita bread, or whole grain crisps.

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Recipe! Garlic Parmesan Spaghetti Squash

As you are getting ready for the holiday season, while it’s fun to go to the tried and true traditional recipes, here is a recipe that would go great with a holiday meal! Or this garlic Parmesan spaghetti squash recipe would make a delicious side dish with dinner too!

Garlic Parmesan Spaghetti Squash - Image Source: iStock

Garlic Parmesan Spaghetti Squash
Serves 6 - 8

Ingredients:
1 spaghetti squash (about 3 pounds)
Salt and pepper to taste
2 tablespoons olive oil plus more for brushing
4 garlic cloves, finely chopped
1 small shallot, finely chopped
¾ cup finely grated Parmesan cheese

Directions:

1. Preheat oven to 400º F.
2. With a knife, carefully score squash and poke holes lengthwise where you’re going to cut it in half. Microwave the squash for 5 minutes. Allow to cool. Carefully cut the squash in a half. Scoop out the seeds.
3. Brush the inside of both halves of the squash with olive oil. Season with salt and pepper.
4. Place the two halves cut side down on a baking sheet lined with parchment paper. Roast the squash until tender, about 30 minutes. Allow several minutes to cool. Using a fork, scrape the insides to create spaghetti like texture. Set aside.
5. Heat 2 tbsp of olive oil in a large skillet over medium heat. Add garlic and shallots. Cook until soft and slightly browned, about 2 - 3 minutes.
6. Add the spaghetti squash and sauté for about 3 minutes. Remove from the heat and then stir in the Parmesan cheese. To finish, season with salt and pepper to taste.

Recipe! Impossible Spaghetti Sauce

Impossible Spaghetti Sauce - A meatless sauce! Pictured here is a look at the sauce as it is started to cook down.

Have you heard about the new Impossible Burger? It is now available just like you would buy ground ‘beef’ at the grocery store. I gave it a try as a substitute for beef in our favorite homemade spaghetti sauce recipe.

The result - it tasted GREAT and had wonderful texture. Bottom-line, it worked really well as a meat-substitute in my favorite homemade spaghetti sauce. For more on Impossible Foods, visit their website: https://impossiblefoods.com/

Source: Getty Images

IMPOSSIBLE SPAGHETTI SAUCE

Serves 8

Ingredients:
1 tablespoon extra virgin olive oil
1 bell pepper, chopped
1 sweet onion, chopped
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
12 ounces Impossible Burger (Made from Plants)
12 ounces tomato paste
1/4 cup applesauce
2 quarts canned tomatoes or crushed tomatoes
3 tablespoons sweet pickle relish

Directions:

1. In a large stock pan heat olive oil, over medium heat.

2. Add the bell pepper and onion, cook until tender and starting to lightly brown.

3. Then add the garlic powder, black pepper, salt, and Impossible Burger ‘meat’.

4. Cook until the meat is browned and cooked through.

5. Then add the tomato paste, applesauce, tomatoes, and relish. Simmer over low for 60 - 90 minutes. The sauce will gradually thicken.

Serve over your favorite pasta or veggie noodles!

Nutrition Facts (per serving): 180 calories, 7 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 210 milligrams sodium, 21 grams carbohydrates, 4 grams fiber, 11 grams sugar, 10 grams protein

Roasted Cauliflower Hummus

Well, cauliflower has another incredible use… it can double as a hummus. For all those that think they don’t like hummus, dislike chickpeas, or eat low carb, this is the hummus for you!

Roasted Cauliflower Hummus

Ingredients:
5 cups cauliflower florets (about 1 large cauliflower)
1 tablespoon olive oil or avocado oil
1/4 cup tahini (sesame seed paste)
1 fresh lemon, juiced (about 2 tablespoons)
1/4 cup olive oil or avocado oil
1 teaspoon garlic powder
2 tablespoons water
sea salt and cracked black pepper

Directions:

1. Preheat the oven to 425 degrees F.

2. Place the cauliflower florets on a baking sheet and drizzle with oil. Roast for 20 - 25 minutes until the cauliflower is browned and tender. After the cauliflower is roasted, let it cool.

3. In a food processor (working in batches if needed) add the roasted cauliflower, tahini, lemon juice, oil, and garlic powder. Adding water throughout blending and blend until smooth. If needed, add additional water (one teaspoon at a time) to help smooth the texture.

4. Season with sea salt and cracked black pepper.

   Serving suggestions: Serve with sliced vegetables, roasted vegetables, or your favorite whole grain tortilla chips.

   Nutrition facts (per 2 tablespoons): 55 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 60 milligrams sodium, 2 grams carbs, 1 gram fiber, 1 gram protein