Sunday, January 25, 2015

Carrot Muffin Cake For Kick Off (2 ways!) #Deliciousbowl



Recently I was contacted by Chobani yogurt and asked to participate in their #DeliciousBowl project. They are challenging bloggers to come up with awesome appetizer, dip or dessert recipes for Sunday’s big game that incorporate their Greek yogurt. I gladly accepted and developed these delicious carrot cake bars, which are a healthy AND delicious dessert for kick off (or any time)! Adding  Chobani’s plain Greek yogurt was a great way to decrease the amount of fat in the cake but keep it moist. I also used it in the frosting to give it some zip as well! Below are 2 versions, regular and gluten free, one with raisins and one with coconut.  These bars are not super sweet and are more like a cross between a muffin and a cake- great with cream cheese frosting, plain, or even a bit of butter as a breakfast treat too. (You can get creative with toppings such as additional coconut or chopped nuts) Hope you enjoy them, and that you have a happy super bowl Sunday! Check out the other cool recipes on Chobani’s Tumbr page as well!!

Gluten Free Cake Version:

Ingredients:

1.5 cups oat flour (use a gluten free brand such as Bob's Red Mill if you are on a gluten-free diet)
2 ½ teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
2 eggs
3/4 cup packed brown sugar
¼ cup margarine, melted ( I used Earth Balance)
½ cup 0% plain Greek yogurt (I used Chobani)
3 cups grated carrots
1/4 cup unsweetened coconut

Directions:

Preheat oven to 350 degrees. Mix flour, cinnamon and baking powder and baking soda in a small bowl. In a larger bowl, mix the brown sugar, eggs, margarine, and Greek yogurt. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the carrots and coconut and add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 45 minutes or until lightly browned on top and a toothpick in the center comes out mostly clean.  Allow to cool in the pan before cutting and store in the fridge.

Makes 12 servings

Cinnamon Vanilla Yogurt and CC Frosting

Ingredients:

½ cup light cream cheese
1/4 cup powdered sugar
2 tablespoons plain 0 % Greek Yogurt (I used Chobani)
1 teaspoon vanilla extract
¼  teaspoon cinnamon
1.5 tablespoon egg whites

Directions:

Add the egg whites to small bowl and beat with electric mixture until soft peaks form. Add the rest of the ingredients and beat until smooth. Refridgerate for 15-20 minutes to thicken.

Spread the frosting over the cake once cooled and cut into 12 squares.

Serving size: 1/12th cake with frosting Calories 205 Protein 5 g Carb 27 g Fiber 2 g Sugars 18 g Fat 8 g Saturated fat  3 g Sodium 275 mg

Serving size: 1/12th cake without frosting Calories 170 Protein 3 g Carb 24 g Fiber 2 g Sugars 15 g Fat 7 g Saturated fat 2 g Sodium 240 mg

Regular Cake Version:

Ingredients:

1 ¼ cups whole wheat pastry flour
1 ½ teaspoons baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1 egg or ¼ cup egg substitute
3/4 cup packed brown sugar
¼ cup margarine, melted (I used Earth Balance)
¼ cup light maple syrup
½ cup 0% plain Greek yogurt (I used Chobani)
3 cups grated carrots
½ cup raisins

Directions:

Preheat oven to 350 degrees. Mix flour, cinnamon and baking soda in a small bowl. In a larger bowl, mix the brown sugar, maple syrup, egg, margarine, and Greek yogurt. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the carrots and raisins and add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 30 minutes or until lightly a toothpick in the center comes out clean.  Cool in the pan before cutting.  Store in the fridge.

Spread the frosting over the cake once cooled and cut into 12 squares.

Makes 12 servings

Serving size: 1/12th of recipe without frosting Calories 180 Protein 3 g Carb 29 g Fiber 2g Sugars 15 g Fat 6 g Saturated fat 2 g Sodium 260 mg

With Frosting Serving size: 1/12th of recipe Calories 210 Protein 5 g Carb 32 g Fiber 2g Sugars 18 g Fat 7 g Saturated fat 2 g Sodium 295 mg





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Wednesday, January 21, 2015

Recipe ReDux Post # 30 Super Smoky Sweet Potato Chips



January’s Recipe ReDux theme is “Start Smoking In The New Year"- centering around trendy spicy and smoky flavored foods!  We were encouraged to “heat up the New Year with smoke and spiciness.” One of the suggested ingredients to do this with was smoked paprika and I was immediately intrigued because I love regular paprika. So, I sent my husband out to the store to hunt some down and started thinking of how I could use it.  I have been wanting to do a sweet potato chip recipe for some time now so I decided to try my luck with adding some smoked paprika to them, with a little bit of salt and olive oil- the result?  Meh….  I thought they lacked something, possibly a sweetness to combo with the spice so for batch two I added some brown sugar to the mix and WHAM it became a killer recipe…so killer that my husband (who doesn’t even like sweet potatoes), inhaled a bunch after tasting them- score! This is a really simple recipe to make and it works nicely as a snack or a side.  My daughter digs them too :)  So go on and preheat the oven, get slicin’ and sprinklin’ to try some out and take a look at all the smoky and spicy creations that the rest of the Recipe ReDux group has cooked up to ring in 2015 as well!



Ingredients:

3 -4 sweet potatoes (peel on) cut into very thin 1/8 ‘’ thick slices (5 cups of slices)
2 Tablespoons olive oil
2 packed teaspoons brown sugar
1 Tablespoon smoked paprika
½ teaspoon sea salt

Directions

Add the sweet potato slices to a medium bowl, add the olive oil and mix well to coat. In a small separate dish combine the brown sugar, smoked paprika and  salt.  Sprinkle this mixture over the sweet potatoes, mix well and then bake at 375 for 25-30 minutes (flipping them once halfway through the baking) until lightly browned and starting to crisp. Refridgerate if not eating immediately,

Makes 4 cups,  8 servings
Serving size: ½ cup Calories 110 Protein 1 g  Carb 18  g  Fiber  3 g Sugars   5  g Fat 3.5 g Saturated fat  < 1 g Sodium 190  mg


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Monday, January 12, 2015

Gabby's Eats: Quinoa, Kale and White Bean Saute With Bacon



For the past year or so I am am pleased to say that Gabby has taken a liking to kale!! My Sautéed Kale recipe is a favorite of hers for sure! In addition, our family has also been eating quinoa lately so it did not surprise me that she asked to do do a kale and quinoa recipe one night.  I mentioned to her that white beans are often paired with kale, so she was completely cool with throwing them in the mix too. And, everything is better with bacon so we thought why not highlight the recipe with some nitrate-free turkey bacon as well.  The sauce came out delicious, Gabby even helped add some of the ingredients and stir some of it one the stovetop herself (under my very close, over her like a hawk supervision, of course!). This dish is great warm and we have enjoyed the leftovers cold with a splash of our favorite vinaigrette too.  

Ingredients:

2 cups cooked quinoa  (we actually used the Trader Joes microwavable pouch variety!)
One 14 ounce can white beans, rinsed well (1.5 cups drained beans)
1/2 cup chopped white onion 
1/2 cup chopped turkey bacon (we used Trader Joes nitrate free brand, also gluten free)
4 packed cups chopped raw kale
1 Tablespoon olive oil
3 tablespoons parmesan cheese
½ cup chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural or Trader Joes if you are on a gluten-free diet)
salt and pepper (optional)




Directions:

Add the 1 tablespoon olive oil to a large pan or pot and put in the bacon and onions, and sauté on medium-high heat until just starting to brown (about  4-7 minutes), stirring frequently. Then add the broth and fold in the kale and cover to simmer, stirring occasionally for 3-4 minutes.  Add the cooked quinoa, white beans and parmesan cheese and heat for another 3-5 minutes. 

Makes 5 cups, five servings

Serving size:  1 cup Calories 270 Protein 14 g Carb 37 g Fiber 10 g Sugars 2 g Fat 7 g Saturated fat 1.5 g Sodium 390  mg


Gab's Shot:

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Saturday, January 3, 2015

Happy New Year AND 6th Year To My Blog!!

Happy New Year Everyone!  The holidays were so busy that I completely forgot to do my year end blog anniversary post, so now here it goes....  As of last week I have been food blogging here for 6 years! The time continues to fly by and my blog continues to grow and develop which really makes me happy.  Highlights of 2014 included:  working with the National Cranberry Institute, adding a search function to my blog, CHANGING MY BLOG"S NAME from eNourishment to Nourish You Delicious (that was a biggie!) and, my personal FAV....starting to develop recipes and blog with my daughter in the added segment Gabby's Eats.

I feel continually grateful to have this blog as an inspiration to create, cook and share.  And speaking of sharing- I am very lucky to have and sincerely thank all my readers who read and support me along the way. 2015 will not disappoint, I promise!! We can all love forward to much good food posts to come, but for now let's take a look back at some of my favorites recipes of 2014.
























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Monday, December 29, 2014

Antipasto Roll Ups



These are a perfect appetizer for holiday get togethers!

Ingredients:
1 Red Bell Pepper
1 Large eggplant
8 pieces Thin sliced salami (Preferably nitrate free brands such as Applegate farms or Columbus - these are also both Gluten-free as well)
8 black or green olives
1 Reduced fat string cheese stick
2-3 tablespoons chopped fresh basil
Mustard (optional)
Cooking spray
Toothpicks
Directions:
Preheat oven to 425. Wash the vegetables and cut the tops and bottoms off of the bell peppers, then cut in half and take out seeds. Slice the eggplant into 1/8 inch thick rounds, to yield 8. Add the eggplant and bell peppers to a large baking sheet sprayed with cooking spray and roast on the top rack for 15 minutes. Flip the veggies over and roast for another 15 minutes or until lightly browned. Remove from oven and let cool. Meanwhile chop up the basil and cut each olive in half. Cut the string cheese in half down the middle and then cut each half lengthwise into 4 strips for a total of 8. Cut the cooled peppers into eight squares. Here’s a pic pre-assembly… 
Assemble each roll as follows: lay down one piece of eggplant, one salami piece, red pepper, a bit of basil, a strip of cheese and two halves of an olive.  Add a dollop of mustard if desired and then roll up and place a tooth pick through the center.  Repeat 7 more times for a total of 8 roll ups.
Makes 8 rolls, eight servings
Serving size: 1 roll  Calories 70 Protein 3 g Carb 5 g Fiber 3 g Sugars 2 g Fat 4 g Saturated fat 1.5  g Sodium  180 mg


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Sunday, December 21, 2014

Recipe ReDux Post # 29: Trenette With Tomato Tarragon Cream Makeover!!








December’s Recipe ReDux is “Grab and Book and Cook!!” To celebrate The 42nd month of Recipe ReDux, we were challenged to pick a recipe on page 42 of a cookbook and make it healthier, plus give it our special touch. One of the first books I picked up was Vegetarian Pasta Cookbook by Sarah Maxwell- something that my husband had in his collection before we met. The recipe on page 42 was perfect- Trennette with Tomato Tarragon Cream. I love cream sauces but they are so high in fat so I was determined to work on this dish to make it lower in fat and calories, but to keep it yummy. The original recipe called for a large amount of cream (1 ¼ cup) and a lot of pasta to go with. I cut the cream down to only ¼ cup and added lightly sautéed red bell pepper and vegetable broth to enhance the flavor, and blended the sauce for a smooth velvety texture. I also sub-d garlic powder for fresh garlic and used zucchini in place of the pasta which really cut the carbs and calories- but I assure you this recipe was still big on taste. (If you are not a zucchini aficionado feel free to use spaghetti squash or even pasta if you wish). The recipe came out delicious and look at the difference in calories, fat and carbs!! The original recipe is great for a splurge and this remake could be eaten more often. Hope you will try it out and take a look at all the other page 42 themed recipes made healthy by the Recipe ReDux team!!

Original Recipe: Trenette with Tomato Tarragon Cream from “Vegetarian Pasta Cookbook: A Superb Selection of Delicious and Nutritious Pasta Dishes” by Sarah Maxwell, Chartwell Books 1996.




Ingredients:

1 lb trenette (long wavy strips)
dash of olive oil, plus 1 tbsp
2 cloves of garlic
4 tbsp chopped, fresh tarragon
½ lb cherry tomatoes, halved
1 ¼ cups light cream
salt and freshly ground black pepper
freshly grated Parmesan cheese to serve

Directions

Bring a large saucepan of water to boil and add the trenette with a dash of olive oil.  Cook for about 10 minutes, stirring occasionally, until tender. Drain, and return to the saucepan. Set aside, covered to keep warm. Heat the remaining olive oil in a large frying pan and add the garlic, tarragon, and tomatoes. Saute for about 3 minutes, stirring occasionally then stir in the cream. Season with salt and freshly ground black pepper and cook for 2-3 minutes, until heated through. Stir into the pasta, then serve with freshly grated Parmesan cheese.

Serves 4

Serving size:  ¼ of recipe Calories 620  Protein 15  g Carb 93  g Fiber 5  g Sugars 7  g Fat 20  g Saturated fat 10  g Sodium 60   mg

My Version: !!





Ingredients:

1 cup chopped red bell pepper
2 cups halved grape tomatoes
3 tablespoons chopped fresh tarragon
¼ cup half and half
½ cup low sodium vegetable broth, divided
1 tablespoon + 1 teaspoon olive oil
2-3 large zucchini or 4-6 small
salt and garlic powder to taste
parmesan cheese for garnish


Directions:

Coat a large pan with the olive oil, add the peppers and sauté on medium heat for 3-5 minutes until starting to soften and brown. Then add the tomatoes, chopped tarragon and ¼ cup of the broth to the pan and heat for another 5-7 minutes. Then turn off heat and set aside to cool a bit. While the tomatoes/peppers are cooling, make the zucchini strips by peeling the zucchini lengthwise. (2-3 large or 4-6 small should yield about 8 cups.) Then, carefully transfer the cooled tomato/pepper mixture from the pot into a blender. If you have a smaller blender only add one half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Add the second ¼ cup of broth and the ¼ cup half and half and blend on low speed for about a minute, until a smooth consistency is reached. Put the blended mixture back in the pan and simmer for 3-5 minutes on low heat. Heat the zucchini strips in a separate pan coated with 1 teaspoon olive oil for 3-5 minutes as well, until desired tenderness is reached. Add the cooked zucchini to a strainer and drain excess moisture and pat dry. Divide the zucchini noodle into 4 portions and add about ½ cup sauce to each. Add salt/garlic powder taste and garnish with parmesan cheese if desired.

Make 4 servings:

Serving size: ¼ of recipe (about 2 cups zucchini noodles with ½ cup sauce) Calories 100 Protein 2 g Carb 7 g Fiber 2 g Sugars 3 g Fat 7 g Saturated fat 2.5 g Sodium 30 mg

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Sunday, December 14, 2014

Rocky Road Protein Bars




Forget the cookies, give Santa these delicious energy treats to send his Christmas Eve into overdrive!

Ingredients:

½ cup creamy almond butter (I used Trader Joes Salted)
¼ cup pure maple syrup  
1 tablespoon cocoa powder 
¼ cup chopped walnuts
½ cup mini marshmallows
1.5 scoops of protein powder, preferably unflavored (the average scoop is about 4 tablespoons or¼ cup, 25-30 Grams, so 1.5 scoops would be approx. 6 tablespoons) *
¼ cup oats (old fashioned, not quick, use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
1/8 teaspoon sea salt (if using unsalted almond butter, increase to 1/4 teaspoon)
Wax or parchment paper

Directions:

In a medium sized bowl, combine the maple syrup, cocoa, marshmallows, walnuts and almond butter and mix well.  Stir in the oats, protein powder and mix some more. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.)  Chill in the fridge for an hour or more (if you can wait that long!) and cut into 8 bars and serve. Wrapping the individual bars in wax paper and storing in baggies is great for convenience.  Store in the fridge. These bars also freeze well!

·      I have had great success with Nature’s BestIsopure Perfect Natural Whey Protein Brand- Unflavored, it is all natural, gluten-free, lactose Free and works great


Makes 8 bars


Serving size: 1/8th of recipe  Calories 200 Protein 9 g Carb 17  g Fiber 3 g Sugars 11 g Fat 4 g Saturated fat 0.5  g Sodium 140 mg

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