PB&J Mini-Muffins {made with Cherry-Rhubarb Jam}

Ever wake up earlier than necessary...and feel like baking?  Yeah, it doesn't happen all the time, but when it does, I pour myself a nice tall cup of coffee and embrace the baking instincts.  I'm sure it's nice for the other person(s) still sleeping to wake up to the smell of not only strong fresh coffee...but muffins too.   I had just made an amazing batch of homemade cherry-rhubarb jam the other night, and was itching to find a way to incorporate it into a meal (I don't normally keep toast around).   So what would be more perfect than peanut butter & jelly...muffins??!

It's not quite "PB&J", as I didn't use peanut butter.  These sweet little minis were made with sunflower nut butter.  I was pretty impressed that they came out absolutely perfect in terms of texture and didn't stick to the pan at all!  These have no added oil or butter (other than the nut butter).   Fairly good for you, gluten-free and... YUM!   I took half on my friend's boat with me today...and the other half were devoured by my other half. ;)

Ingredients:

1 c flour (I used Bob's Red Mill Gluten Free All Purpose)
1/4 c almond meal/flour3/4 c brown sugar1.5 tsp baking powder1/2 tsp salt
1/2 c nut butter (I used Sun Nut butter)
1/2 c milk or water (I just used water)2 eggs3 T jam or jelly (I used home made cherry-rhubarb)

Coconut oil (for greasing).

Directions:

Preheat oven to 350 degrees and grease a mini-muffin pan with coconut oil.  Mix dry ingredients: flour, sugar, brown sugar, baking powder, salt.  Mix wet ingredients: milk/water, eggs, peanut butter. Stir until creamy and well combined. Combine the wet and dry ingredients. Don't over work. Batter will be thick.

Reserve 1/2 c of the batter, and swirl with the jam. 

Fill each muffin cup approx half full of the first batter (non-jam).  Layer the jam-batter on top.  

Bake for 11-13 minutes, or until a small knife or toothpick comes out clean.

Mediterranean Quinoa Salad

::Quick post since it's almost my bedtime::    After a long day today at the office, I whipped up this quick and healthy side dish.  We had it with homemade chicken soup.  Too good not to share...enjoy!



Mediterranean Quinoa Salad

Ingredients:

1 cup white or red quinoa, rinsed well*
1/4 c sun dried tomatoes
2 oz (approx 1/4 c) crumbled feta
2 large cloves garlic, minced
1 T olive oil
1 small lemon, zested and juiced
1-2 tsp fresh herbs (think: basil...oregano...parsley...rosemary...thyme)
Optional:  serve over bed of baby spinach (a handful)

Directions:

Cook quinoa and let cool until room temperature.   Mix in the sun dried tomatoes, garlic, olive oil, lemon and herbs until combined well.   Fold in feta cheese and serve (hot or cold).

This would be great to take to lunch the next day.  Oooh, or with a grilled piece of chicken on top or some grilled eggplant, mushroom and peppers for a completely delicious summer meal.  I can't wait to get OUTSIDE and cook. :)

*as with any grain or bean, rinse WELL to clean off dust, debris, and potential pesticides/heavy metals!

Rosemary Almond Spaghetti Squash

 I love using spaghetti squash in place of spaghetti, as it has no gluten and is easy on digestion.  It makes a wonderful "carrier" for any kind of spaghetti sauce.  Last week I made a meat sauce with mushrooms and served it on the squash. Dinner guest/band mate John loved it. ;)  So this dish incorporates some nuts for added texture, and herbs for nutrition and lovely flavor!  It would go really well with my Perfect Herb & Garlic Roasted Chicken.  Enjoy!


Rosemary Almond Spaghetti Squash
Makes 4-6 sides

Ingredients:

1 medium spaghetti squash
1 T olive oil
1 T butter
2 T minced onions
1 T minced garlic
2 T crushed or slivered almonds, plus more to garnish
1-2 tsp fresh rosemary (minced)
1 tsp sea salt
Black pepper & more salt to garnish

Directions:

Heat the oven to 375.  Cut squash in half lengthwise and scoop out the seeds.   Place face down in a glass baking pan with about 1/2 in of water.  Pierce the squash several times.  Bake for 35-45 minutes, until you flip the squash over and it's fork tender.  Let cool.

In a saute pan, get the oil and butter hot and add the garlic and onions. Saute for a few minutes, until fragrant and soft.  Add the almonds and give them a few minutes, turning the pan or stirring frequently.  Scoop the squash into the pan and add rosemary and salt. Stir until mixed well.  Serve hot with some more nuts to garnish.

Dark Chocolate Coconut Mousse {Dairy free}

A dark-chocolate lover and whole foodie's dream dessert.  I love this because I can feel good about eating; it's gluten free, dairy free and simple as hell.  I no longer announce upfront that this is made with avocados and not eggs because you can't even TELL. Serve it plain & simple, top with bananas or dress it up to be "fancy" as possible.  I have layered this pudding in a martini glass with fresh strawberries and homemade whipped cream for an extra special flare.

Dark Chocolate Coconut Mousse 

Ingredients:
1 c organic cocoa powder (quality makes all the difference in the world.  I use Frontier)
2 ripe avocados
1/3 c raw honey
1/2 c coconut milk
2 T coconut flakes (Let's Do Organic brand)
2 tsp pure vanilla extract
1 pinch sea salt
More coconut flakes, cacao nibs (Also Frontier) and a pinch of cocoa to top (optional)

Directions: 
Blend all, scraping down the sides a few times.  Top with toppings.

Optional:
Freeze for a couple of hours.  This makes for awesome ice cream substitute!

Super Easy Peanut Butter & Banana Cookies {Gluten Free}

Heading out for dinner at a girlfriend's house tonight, I wanted to make something pretty quick and relatively nourishing.    Here's what I came up with (of course after using a few recipes for inspiration).

Peanut Butter, Banana & Cacao Cookies {Gluten Free}
Prepped & Baked in <20 min!
{Makes 12 large or 24 small}

1 c crunchy organic peanut butter
1/2 c organic brown sugar
1.5 smashed ripe bananas
1 tsp baking soda

1 tsp vanilla
1 tsp cinnamon
1/2 c cacao nibs (or chocolate chips)


In a food processor, first puree bananas.  Next, add all ingredients (except cacao nibs) and pulse until blended well.  Fold in the nibs.  Spoon onto a lightly-greased, foil lined cookie sheet and bake at 350 degrees for 12 minutes.  THAT'S IT!

These turned out tasty!  I used less sugar than what other recipes called for, so these aren't too sweet. In fact, they'd be a good breakfast cookie.  They're soft, chewy, delicious and satisfying.   The cacao nibs are a crunchy superfood alternative to chocolate.

P.S. I am a FOOD RENEGADE!

http://www.foodrenegade.com/fight-back-friday-january-11th/

Maifun Noodles {Gluten Free}

Many people range from sensitive to highly allergic to gluten, the protein found in wheat.   It's in everything from cookies & cakes to crackers, cereal, bread & pasta.   Allergic or not, gluten really gums up the system. Have you ever tried mixing water & flour?  The combination turns into a pasty glue, which coats the inside of your digestive tract & intestines.  I limit my consumption of anything wheat (pita bread, cookies, pasta, etc.) to a few servings per week and am always on the look-out for wheat-free alternatives to pasta.  To be fair, white rice can have the same affect (although less people are allergic to rice), so I also limit white rice to only once a week or so.

As far as gluten-free alternatives to wheat (semolina) pasta, we've tried everything from soba, (buckwheat), to brown rice pasta to white rice stick noodles to quinoa pasta to glass noodles (mung beans) to konjac noodles to corn noodles. Some are better than others.  Quinoa noodles come out al dente.  Brown rice noodles tend to cook well on the outside, but stay a little chewy/hard on the inside.  The konjac noodles have an odd smell...  Soba are good but very hearty.

Today in the "Exotic Foods" section at Meijer (probably my favorite aisle), I discovered Maifun, or thin white rice vermicelli noodles.   Really, it's nothing new, I've had white rice noodles plenty of times, just never this tiny and never with shrimp scampi.  YUM.

They look exactly like angel hair pasta and are very mildly flavored.  They only need to be soaked in hot water for 10 minutes, which saves you the time of boiling them (although I actually did warm my filtered water on the stove because I am anal about tap water, especially when it is hot and cloudy).  Debating whether to make an Asian stir fry creation or go the scampi route, I let Matt decide.  This is not a tough decision for an Italian. ;) I served the scampi with a super flavorful & colorful Greek salad.

1 lb Argentinian Red Shrimp (wild caught) sauteed in organic butter (3-4 tbsp), olive oil, 2 minced cloves garlic, juice of a lemon, sea salt, fresh pepper, big handful of parsley.  (Toss the rice noodles with the shrimp for several minutes).  Check the flavor & adjust.  :)

Favorite kind of salad....Greek!  Organic baby spinach, carrots, steamed yellow beet, kalamata olives, gorgeous avocado.  Best Quick Greek Dressing EVER:  equal parts red wine vinegar &olive oil, pinch of salt, sumac & a clove of garlic. Whisk or shake until really well mixed.  In the summer I add fresh herbs and steep them in there. It lasts weeks on my counter.

Whether you're gluten sensitive, have celiac disease or are just wheated down, I definitely recommend trying Maifun noodles!

Celebration: Rhubarb-Ginger Champagne Crisp

Ruby-red rhubarb at Eastern Market looked gorgeous this week!  I decided to purchase a bunch and figure the details out later.  Glad I did.  I'm in celebration-mode after a great work week!  With a little bit of tweaking some other recipes...and the fact that I just happened to have a chilled bottle of bubbly...the rhubarb became a deliciously gooey crisp.

If you're craving healthier-for-you dessert; this one definitely fits the bill.  It has relatively low added sugar, fresh ginger, rhubarb, coconut oil + it's vegan & gluten free.  Happy Friday!

Rhubarb-Ginger Champagne Crisp 
(Gluten Free + Vegan)
Serves 4

Ingredients: 

5 stalks fresh rhubarb, chopped into 1/2 in pieces (roughly 3.5 c)
1.5 tbsp ginger (approx) - minced
1/2 c gluten free flour (I used 1/2 legume mix, 1/2 tapioca)
2 oz +2 tbsp organic cane sugar
2 tbsp coconut oil (chilled)
2 tbsp dry champagne (or just use water if your're feeling less festive than I am...)
1 pinch sea salt

Directions:

Preheat oven to 350*.  Wash, peel, chop & mince rhubarb & ginger.  Combine rhubarb and ginger with 2 tbsp of the sugar and the champagne.  Toss well and put into a 9x4 baking pan (a loaf pan).

In a mixing bowl, combine 2 oz of the sugar, flour, sea salt and coconut oil.  Crumble with your fingers until the texture even and crumbles are about half the size of peas.   Crumble evenly on top of the rhubarb mixture.

Bake about 45 - 65 minutes, or until you see the fruit bubbling and crumble browning slightly. Serve with a glass of champagne.  Enjoy! ;)

Herbed Zucchini "Noodles" with Shrimp

This is a really light, tasty summer meal and a great way to enjoy "pasta" if you're gluten free or dieting.  Pair with a glass of white wine & enjoy.

Ingredients: 
(Makes 2 large portions)

1 large organic zucchini or 2 medium,
1 lb wild-caught shrimp
3 cloves fresh garlic, minced
2 tbsp olive oil (and a bit more to drizzle)
1 tbsp fresh chopped parsley (divided)
1/2 tbsp fresh chopped basil
1/4 tsp red pepper flakes (or use 1 dried chili pepper, crushed)
1 tsp sea salt
Black pepper to taste

Directions: 
Slice zucchini as thinly as possible, lengthwise, and then cut into strips imitating linguini.  Heat olive oil in a large sautee pan or a wok.  Add garlic and stir until fragrant.  Add shrimp and cook until just pink.  Now add your zucchini, pepper flakes, salt.  Stir and cover.  Uncover and stir every few minutes until the "noodles" are soft & flexible, but not mushy.  Sprinkle with basil and 1/2 of the parsley and stir for one more minute.

Plate shrimp & zucchini.  Drizzle with a tiny bit more olive oil if desired, and garnish with the rest of the parsley flakes!

Nutrition: 
380 calories
18 g fat
48 g protein
8 g carbs

Banana-Coconut Pancakes with Blueberry Smash (& let's talk about GLUTEN)

(Gluten-Free) Coconut-Banana Pancakes
& Blueberry Smash

These banana-coconut pancakes are out of this WORLD yummy, and super quick & easy! Not to mention, way better tasting and way better FOR YOU than some crappy pre-made pancake mixture with a bunch of who-knows-what on the ingredient list! I have been making them a couple times a week and perfecting the recipe. First, let's get down to business with making these delicious pannycakes...and then we have to talk about something. GLUTEN.

Blueberry Smash:
(High in antioxidants and a MUCH better choice than syrup)

1/3 c frozen or fresh organic blueberries
Coconut Oil (1 tsp)

Throw blueberries and coconut oil into a small saucepan. Turn on medium heat and let this go while you're cooking the pancakes. When the blueberries are hot and juicy, smash 'em with a fork turn the heat to simmer.

Banana-Coconut Pancakes:

NOTE: To my friends & loved ones who are allergic to coconut, NO WORRIES, I got you: OMIT the coconut shreds (throw in some walnut pieces instead!?!) and use another gluten free flour instead of coconut. Or just use regular flour.

1 large ripe banana
2 organic eggs
1.5 tbsp coconut flour (find this online, at your local health store or at a Whole-Foods type grocery store)
1.5 tbsp shredded (unsweetened) coconut
Cinnamon (large pinch)
Sea Salt (small pinch)
1/2 tbsp Coconut Oil
Organic brown sugar (optional)

Smash banana and whisk all ingredients together until the chunks are relatively small and everything is well-incorporated. Let sit for a few minutes (2-5) so that the batter thickens.

Heat coconut oil in a large pan/griddle or skillet. Pour 4 equal portions of the batter into the pan. Cook for about 4 minutes (med-heat) on each side, or until golden brown. I like to sprinkle a wee-bit (like a teaspoon total) on the pancakes before I flip them. Then I sprinkle some other the other side and flip them for just a few seconds at the end to caramelize the sugar. This makes for a bit of sweetness and a crispy outside of your pancakes!

(After about a minute in the pan before the first flip and after a bit of brown sugar...blueberry smash is a-steamin'!)

Serve pancakes with smash on top (you can use any kind of fruit - strawberries, blackberries, peaches, etc.) and serve with an egg for some more protein!

NUTRITION FACTS COMPARISON vs. BOXED PANCAKES

FYI, here are the nutritional facts for both my version and a traditional pre-mix store bought version with syrup:

Banana-Coconut Pancakes + Blueberry Smash
(2 pancakes + 1/4c topping)
181 calories
8 g fat
24 g carbs
5 g protein
Pancake Ingredients: BANANA, EGGS, COCONUT FLOUR, COCONUT SHREDS (UNSWEETENED), CINNAMON, COCONUT OIL, BROWN SUGAR
Topping Ingredients: BLUEBERRIES

Bisquick Pancakes + Aunt Jemima Original Syrup
(2 pancakes + 1/4c topping)
370 calories
2 g fat
83 g carbs
5 g protein
Syrup Ingredients: CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, WATER, CELLULOSE GUM, CARAMEL COLOR, SALT, SODIUM BENZOATE AND SORBIC ACID (PRESERVATIVES), ARTIFICIAL AND NATURAL FLAVORS, SODIUM HEXAMETAPHOSPHATE.
Pancake Ingredients: ENRICHED BLEACHED FLOUR (BLEACHED WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), DEXTROSE, NONFAT DRY MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, SALT, WHEAT GLUTEN, CALCIUM CARBONATE, DEFATTED SOY FLOUR, CORN SYRUP SOLIDS, SOY LECITHIN, SODIUM CASEINATE, MONO AND DIGLYCERIDES, SOYBEAN OIL, LACTIC ACID.
Nice. My rule of thumb? ALWAYS choose the product with less ingredients.

Buzzword: Gluten

NOTE: I don't have celiac disease or much of a gluten sensitivity...I just think we, as Americans, eat too much wheat in general. I limit any bread/pasta/etc. to 2x a week.

What is"gluten free"? Many people seem confused by this, which is why food manufacturers now proudly stamp "gluten free" all over their products (many of which NEVER CONTAINED Gluten in the first place). Gluten is a protein naturally found in wheat. It's a safe bet to say that anything that contains wheat, contains gluten. This includes: bread, pasta, cookies, crackers, flour, anything that is made with flour. Read more here. Bottom line - products like apple sauce never had wheat in it to begin with, but is now labeled "Gluten Free". I encourage ALL people to understand what gluten is, whether or not they want or need to avoid it, and not to become DEPENDENT on labels!

Consider this: How do you make PASTE in kindergarten? You mix flour together with water. It makes a thick, pasty GUNK. Now, imagine all of the bread, flour, wheat, dough, etc. that you eat, gunking up your intestines and digestive tract. Your small intestines are not smooth; they have textured walls. Over time, when you eat too much flour, you're filling in these crevices of these walls with "paste". This makes it tough for your body to absorb the proper nutrients. Think: smearing putty on a stucco wall....


Traditional Medical Doctors (MD's) test for gluten sensitivity via an invasive BIOPSY of your small intestines. *No thanks!* But, there are non-invasive tests that can provide a good indicator if one is gluten sensitive before resorting to an invasive test. A good first step would be to call a few (licensed) Naturopathic Medical Doctors in your area. Each state should have an association. For example, here is Michigan's (MANP). Many times they can get an indication of gluten-sensitivity via a simple stool test. An easy way to find out on your own is to just remove all gluten-containing products from your diet. Wait a MINIMUM of two weeks (better 4-6 weeks) and then see if your symptoms clear at all. Eat a big plate of whole wheat pasta. Then see how you feel...

Siting my sources: my#1 nutrition source comes from expert Dr. Matthew Marturano, NMD.

While you're checking out his site, make sure to take a look at our new business to teach other Metro-Detroiters how to eat REAL whole food and live healthier: Green Dreams!