Berry Yogurt Muffins

It was my dad's birthday the other day :).

Decided to make a healthy berry muffin

with a bit of my favorite ingredients: berries

and a bit of his favorite: yogurt.

a berry packed

 morning breakfast muffin or late afternoon snack...

amped with omegas, protein, and vitamins...

this is a perfect, no guilt, muffin for your beloveds. 

Btw, I can't stop snacking on organic raspberries. Hehe.

Berry Yogurt Muffins

1 1/2 cups whole wheat pastry flour or all purpose

1 1/2 tsp baking powder

1/2 tsp baking soda

1/4 tsp sea salt

3/4 cup cactus honey powder* or white sugar

3/4 cup original flavored yogurt of choice (non-dairy or greek for omnivores)
3/4 original sweetened soy milk (or non-dairy of choice)
1/4 cup canola oil

1 tbsp + 1 tsp golden flaxseed meal

3 tbsp water

1 tbsp freshly squeezed lemon juice
1 tsp vanilla extract 

1 cup of chopped mixed berries 

(strawberries, blackberries, blueberries, raspberries)

Directions:

1. In a bowl, combine flour, honey powder, baking powder, baking soda, and salt. 

2. In a separate bowl, combine flaxseed meal + 3 tbsp of water and let it sit for 3 minutes.

3. In a bowl, combine soy milk with lemon juice.  Add yogurt, oil, flaxseed mixture, and vanilla.  

4. Add the dry mixture and the wet mixture together. Do not overmix the batter.

5. Fold in the chopped berries to the batter.

6. Fill cupcake pan (lined with baking cups) with the batter. 

7. Bake in the oven at 375 degrees for about 23-25 minutes or until golden brown. 

Cactus honey powder is a vegan sugar substitute and it is low in sugar! Can be found in your local asian grocery market or ordered online.

What is your favorite type of muffin? Favorite type of berry?

Fruit Almond Pudding

My twin and I went through a pudding phase in college once. 

We made every type of pudding on the shelf! :)

Made myself a vegan friendly fruit sweetened almond milk pudding
with agar agar flakes aka seaweed gelatin,
rich in folate, calcium, iron, magnesium, manganese & potassium.
Seriously, when did healthy snacking become so easy? :)

Fruit Almond Pudding

2.5 cups of original sweetened almond milk

1.5 tbsp agar agar flakes

kiwi
mango
honeydew
strawberries
chia seeds for garnish

Directions:
1. Blend fruit in a food processor until liquefied.  Store in refrigerator or freezer until ready for use.
2. Bring almond milk and agar agar flakes to boiling.  Simmer for 10 more minutes. Continuously stir so that the agar agar flakes dissolve.
3. Put the milk + agar in a bowl (will be liquid-y still) and refrigerate for 4-5 hours.
4. The almond pudding mixture should have hardened and will look like jello. Put the pudding in a food processor with fruit mixture and blend until smooth. Add chia seeds for garnish.
5. Enjoy a delicious and healthy pudding :).

Other ideas: Use different types of non-dairy milks. Sweeten with a banana, chocolate protein powder, maple syrup, nut butters, or applesauce.  Flavor with almond or vanilla extract. Add cinnamon and nutmeg for some added spice. The ideas are limitless!

Other tips: The agar agar flakes might not completely dissolve after simmering for 10 minutes, but that is okay :). Trust that it will solidify in the refrigerator.  If you add more flakes, the more firm the pudding will be in the refrigerator and visa versa. These flakes are great for thickening soups and making pie filling too! It is relatively tasteless, so add to sweet or savory dishes. :) FYI: Found in the asian food aisle next to the nori/seaweed wraps. 

What is your favorite pudding?

Chimichurried Cabbage Wraps

Chimichurri is like ketchup for some people. Hehe. :)

Tossed some roasted Yukon golden potatoes in a light chimichurri sauce,

stuffed in a steamed green cabbage wrap,

topped with sweet baby tomatoes, fresh chopped purple cabbage, and baby sprouts.

 Veggies in your mouth bursting with flavor, it just doesn't get any better. :)

Chimichurried Cabbage Wraps

2 cups of flat leaf parlsey

1 cup cilantro

1 shallot, peeled

1/4 cup extra virgin olive oil

2 tbsp apple cider vinegar (mild)

1/2 tbsp minced garlic 

2 tbsp dried oregano

2 tsp ground cumin

1 tsp sea salt

3 green cabbage leaves

shredded purple cabbage

2 yukon golden potatoes

1/2 cup baby tomatoes

handful of baby sprouts

Directions:

1. In your food processor, puree parsley, cilantro, shallot, evoo, vinegar, and herbs until smooth. Store in refrigerator overnight for the flavors to marinate. Add more evoo if you would like.

2. Chop potatoes into cubes and bake in the oven at 350 degrees for 25 minutes. Every 10 minutes, toss the potatoes, so that they don't stick to the pan.

3. Steam cabbage leaves (whole) for about 10 minutes. It will be a bright green translucent color when ready. 

4. Chop purple cabbage, halve tomatoes, and chop of ends of sprouts. 

5. Toss potatoes with 4 tbsp of chimichurri  sauce when potatoes are mostly cooled. 

6. Make your cabbage wrap! Add purple cabbage, potatoes, tomatoes, and garnish with sprouts. :)

Other tips: Add more evoo to chimichurri sauce since the traditional recipe calls for at least 3/4 cup! Use a mild apple cider vinegar or red wine vinegar; if using a strong one, reduce the vinegar in the sauce.  Replace cilantro with more parsley if need be :). Top with a cream sauce like pureed avocado for vegans or regular chobani for omnivores.  Use leftover chimichurri sauce for other veggies, tofu, or protein of choice. :)

Have you had chimichurri before?

Maple Roasted Sweet Potato Chips

Sometimes all I really want is to eat veggie chips. Hehe.

Here's to healthy snacking that is sweet + salty + nutritious. 

I think I really love sweet potatoes. :)

Maple Roasted Sweet Potato Chips

1 medium sweet potato (or substitute with yam)

1 tbsp canola oil

1/2 tsp sea salt (or to taste)

1 tbsp light amber maple syrup

Directions:

1. Using your mandolin, finely slice your sweet potato.

2. Mix sweet potato chips with canola oil. Sprinkle with sea salt to taste.

3. Put chips on a metal baking sheet. Make sure that the chips do not overlap one another. :)
4. Bake at 400 degrees for 12 minutes. 

5. Take the chips out and coat with maple syrup. I put mine into a bowl again, but you can brush them with a baster as well.

6. Bake at 400 degrees for another 8-10 minutes. 

7. Let them cool for 5-10 minutes until hardened. 

Other tips: If you use a metal baking sheet, the outside ones will bake faster!

What is your favorite veggie chip?

Cucumber Wrapped Veggie Rolls

Something that makes me happy: pretty & yummy vegetables. Hehe.

Schmancy Japanese style entertaining for you.

The ends of sushi rolls are called "fishtails" in Korean. 

This is really the best part.

 And, these rolls must be eaten with chopsticks for glam. :)

Veggie rolls with great fiber, healthy fat, and vitamins. 

Bound to impress your guests or your valentine...hehe. :*).

Cucumber Wrapped Veggie Rolls

1 european cucumber

3 inch zucchini

3 inch carrot, peeled

1/2 nectarine

3 inch Korean sweet potato, steamed, no skin

3 inch portabella mushroom, top only

3 inch avocado

handful of baby sprouts

Directions: 

1. Shred the zucchini, carrot, and nectarine using a mandolin. Keep them at 3 inch lengths.

2. Chop Korean sweet potato, portabella mushroom, avocado into 3 inch pieces.

3. Core european cucumber using your corer.

4. Fill your hollow cucumber with the shredded goods. Use a chopstick to even out the goods within the cucumber. 

5. Slide in the sweet potato, avocado, and mushroom. Check both ends of the cucumber to even out within.

6. Cut cucumber into small pieces.  Add sprouts to tiny pockets within the roll for garnish.

What is your favorite sushi roll?

Orange Coconut Jelly

Yummy fruit jelly

with coconut water and valenica oranges,

with no added sugar or sweetener.

Perfect with toasty sprouted bread. Hehe.

Orange Coconut Jelly

3 Valenica oranges, peeled

1 cup coconut water

2 tsp calcium water*

2 tsp pectin powder*

*Pomona's Universal Fruit Pectin

Directions:

1. Juice 3 oranges in your juicer. 

2. Add coconut water + 2 tsp calcium water to the fresh orange juice.

3. Bring juice to a boil on the stovetop.

4. Turn off heat and take 1/2 cup of hot juice and put in the food processor.

5. Add 2 tsp pectin powder to the juice and blend in the food processor for 1 minute.

6. Pour juice mixture back into the remaining juice and stir together.

7. Pour juice into a glass container or mini cups like moi. 

8. Chill in refrigerator for 4-5 hours.

9. Eat with your favorite sprouted bread. :) 

Other tips: Use 1.5 cups of bottled orange juice in place of the fruit for a sweeter taste. Or add a bit of sweetener to your jelly if you really need it. :)  

Have you made fruit jelly before? Any other ideas for fun jelly recipes?

Fruit Salsa

My first recipe I ever made: fruit salsa. :)

When entertaining, I love having a fun sweet dip along with the salty party flavors. 

It's a wonderful way to feed your loved ones vitamins + fiber + omegas.  Hehe.

And it's a sure crowd pleaser. Win win. :)

Fruit Salsa

Adapted from Annie's fruit salsa + cinnamon chips

1 gala apple, chopped with skin

1/2 ripe asian pear, chopped with skin

6 large strawberries, chopped 

1 kiwi, chopped without skin

1/2 cup fresh raspberries 

3 tbsp raspberry preserves

2 tsp chia seeds

2 tsp sugar

Directions: 

1. Chop the fruit and mix in a bowl gently. 

2. Stir in raspberry preserves.

3. Sprinkle with sugar and chia seeds. 

4. Let it sit for at least 15 minutes for the natural syrups to marinate. 

5. Eat the fruit salsa with cinnamon chips. :)

Have you tried a fruit salsa yet? Any other ideas for sweet entertaining flavors?

Split Pea Avocado Bites

 Game Day food can be schmancy, easy, and healthy. 

Powered up my avocado with some split peas

minced a shallot and green bell pepper

flavored with evoo and s + p

served on a whole grain toasted cracker

garnished with parsley and lemon. 

Split Pea Avocado Bites 

1 cup dry split peas

3 cups of water

1 small ripened avocado

1/2 green bell pepper

1 shallot

4 sprigs of fresh curly parsley 

2 tbsp extra virgin olive oil

1/4 tsp sea salt

1/8 tsp black pepper

a wedge of fresh lemon juice

Directions:

1. Soak split peas in 1 cup of water for 1 hour. 

2. Add 2 more cups of water and cook split peas for 40 minutes until tender. Keep lid closed, but slightly ajar when cooking. Discard leftover water if necessary.  Let it cool completely.

3. In the food processor, finely dice shallot and green bell pepper. Set aside. 

4. In the food processor, coarsely puree avocado. Make sure it is chunky, not creamy! :)

5. Combine avocado, veggies, split peas, chopped fresh parsley and mix. 

6. Add evoo, sea salt and black pepper. 

7. Slightly sprinkle with lemon juice when serving (not beforehand). 

8. Enjoy with a whole wheat cracker or as a party dip. 

Other tips: If you make it beforehand, put the core of the avocado into the dip and store in the refrigerator.  It will keep it from browning. :)

Protein + Healthy Fat + Fiber = Yay :)

What did you make for game day? Please share!

Apple Avocado Cake

Apple  + Avocado + Maple Syrup = Yes, I'm crazy :)

Apple Avocado Bread

2 cups all purpose flour 

1/2 cup white sugar

1 tsp cinnamon

1 tsp sea salt

2 tsp double acting baking powder

1 tsp baking soda

2.5 tbsp golden flaxseed meal

6 tbsp water

1 tbsp freshly squeezed lemon juice
1/3 cup canola oil

1/2 cup avocado
1/4 cup maple syrup

1 tsp vanilla extract

6 tbsp unsweetened applesauce

1 cup grated apple

Directions:

1. Combine all the dry ingredients together.

2. In a small bowl, combine flaxseed meal with 6 tbsp water and let it sit for 3 minutes. 

3. Combine flaxseed mixture with avocado, canola, maple syrup in a food processor until smooth.

4. Add applesauce and vanilla to the avocado mixture and stir by hand. 

5. Add in dry mixture to the wet mixture.  Do not overmix!

6. Fold grated apple into the batter gently. Reserve some grated apple for garnish.

7. Put batter in a greased baking loaf pan lined with parchment paper.

8. Bake at 350 degrees for 55 to 60 minutes.  

What is the most interesting bread you've made or eaten?

Quinoa Kale Tabbouleh

Quinoa Kale Tabbouleh 

One of my favorite Middleeastern dishes is tabbouleh. 

This dish is already fabulous with parsley and evoo,

but I changed it up to make it even more healthy and nutritious! :)

This salad is not only a complete protein from quinoa, 

but also fortified with more vitamins from kale. :)
Flavored with a mushroom broth,

it is a perfect pair with hummus and pita bread!

Quinoa Kale Tabbouleh

1/2 cup dry quinoa

3 stalks of kale, chopped
handful of curly parsley, finely diced
1 cup of cherry tomatoes, halved
1/2 cup euro cucumber, chopped
1/4 cup purple onion, chopped

1.5 cups mushroom broth (*divided)

1 cup water
1 tsp arrowroot powder 
1/2 freshly squeezed lemon

2 tbsp of extra virgin olive oil (*divided)
1 tsp minced garlic

sea salt + black pepper to taste 

Directions:

1. Cook quinoa with 1/2 cup mushroom broth and 1 cup of water for 20 minutes.
2. Once quinoa is cooked, let it cool in the refrigerator.
3. On the stove, heat 1 cup of mushroom broth with 1 tsp arrowroot powder for 5 minutes or until reduced. Use a whisk to get rid of clumps. Mushroom broth should be thick and sauce-y. :)
4. Add 1 tbsp of evoo to the mushroom reduction and toss kale for 3 minutes.
5. Put the kale in a bowl and add parsley, tomatoes, cucumbers, quinoa, lemon, and garlic.

6. Then add fresh lemon juice and 1 tbsp of evoo.  Add more evoo if desired.  Season with sea salt + black pepper to taste.
7. Enjoy with hummus and pita bread. :)

Other tips: Instead of arrowroot powder (a natural plant based thickener), you can substitute with cornstarch!

Have you had tabbouleh before?

Apple Ginger Green Juice

My daily green juice has begun to evolve once again with the addition of ginger. 

It has a spicy kick that leaves your palate feeling refreshed and your inners feeling squeaky clean. Ginger is known to help with digestion, blood circulation, the common cold, and even have anti-cancer properties.  Seriously, don't you just love plant-based medicine? :)

Apple Ginger Green Juice

1 Gala Apple
Euro Cucumber
1 lemon with peel
knob of ginger with peel

My basic green juice recipe: 

one fruit for sweetness, handful of greens, and 1 detox item 

For my post on juicing, click here. 

How do you like to use ginger in your cooking?