Pumpkin-Cranberry Streusel Muffins

I've officially discovered the world's best muffin. Don't be jealous, I'm posting the recipe right here for you to try. ;) I took a basic recipe for pumpkin muffins and cut out most of the fat and a lot of the sugar and then  added delicious, All Natural flavors and Whole Grains. Oh if only you could smell my house right now!

Don't forget to stop by my previous post for Stuffed Acorn Squash and leave your favorite healthy Fall recipe! I'ts quick and easy and a great way to share all of the healthy recipes out there with others!

You Will Need:

1 cup *Whole Grain Flour    (see below for options)

1 cup Oat flour

2 tablespoons flax meal mixed in 1/4 cup tepid water

1/4 cup Wheat Germ 

1 cup light brown sugar + 2 tablespoons for topping

1 cup *pumpkin puree

1 cup fresh cranberries + 1/4 cup chopped for topping

1 cup walnuts chopped + 1/4 cup for topping

1/4 cup oil

1/4 cup applesauce

1/2 tsp Kosher salt

1 tsp baking powder

1/2 tsp baking soda

1 1/2 teaspoon pumpkin pie spice OR 1/2 t cinnamon, 1/4 t ground ginger, 1/8 t allspice, 1/8 t nutmeg




Putting it all Together:

Pre-heat oven to 400F. Prepare muffin pan by lightly rubbing Crisco on the inside of the tins and then lightly dusting flour over the inside of tins. * Crisco doesn't absorb into the batter like butter, oil or baking spray's.

In a large bowl, combine all dry ingredients. In the bowl of a stand mixer beat oil, applesauce and sugar. Add egg, beat until well combined. Add pumpkin beat 2 more minutes. Add dry ingredients half at a time. Mix to combine. Fold in cranberries and nuts, don't over mix.

Spoon batter into muffin tins almost to top. In a small bowl combine chopped cranberries, chopped walnuts and brown sugar. Sprinkle onto top of muffins. Bake at 400F for 20-23 minutes until toothpick comes out dry. Remove from oven and let cool on a wire rack.

 * Important Health Note on Whole Grains

Whole grains are cereal grains that contain germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Whole grains can generally be sprouted while refined grains generally will not sprout. Wholemeal products are made by grinding whole grains in order to make wholegrain flour. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.

Wholegrain products can be identified by the ingredients list. Typically, if the ingredient lists "wholewheat," "wholemeal," or "whole corn" as the first ingredient, the product is a wholegrain food item. On the other hand, terms such as "enriched" and "bromated," among others, could indicate that the food lacks wholegrain. Whole grains are healthier than their enriched counterparts.[citation needed]



*** "Wheat flour" (as opposed to "wholegrain wheat flour" or "wholewheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% whole grain.[1] Many breads are colored brown (often with molasses) and made to look like wholegrain, but are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, fiber is not indicative of whole grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content

* Common whole grains include:

Wheat

Oat

Barley - Hulled and Dehulled (not Pearl)

Maize

Brown rice

Farro

Emmer

Einkorn

Rye

Spelt

Millet

Quinoa

Amaranth

Triticale

Teff

Sprouted Grains

 
 
 

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Tropical Fruit, Nut and Seed Granola Treats... Not for the Birds!

I've been on a mission to feed my family way less flour, sugar and processed foods and eat  more whole grains, nuts and seeds. It's almost impossible to find all natural goodies at the market and when you do, ouch, it costs a small fortune. Why is it that most healthy foods are so much more expensive? It's no wonder so many people grab pre-made, pre-packaged, over processed junk. Well I'll let you in on a little secret I've discovered..... being healthy is in fact NOT more expensive but it does require a bit of effort, just a bit! In fact, if you do the math, it's cheaper to make your own goodies, after school snacks etc from scratch. Just keep your pantry stocked with whole grains (not whole wheat), a variety of nuts and seeds and a bit of dried fruit for adding natural sweetness.


So these chewy, tropical whole grain "cookies" are a perfect snack, morning or afternoon. Great to pack in your kids lunches or take with you for an mid-hike energy boost. By using orange juice,dried fruit and coconut, you don't have to add processed sugar. Of course fruit contains fructose, which is a natural sugar that is good for you in moderation. If you want these a bit sweeter you can add a little Agave nectar.

You Will Need:

1 1/2 cups 5 grain cereal or whole grain oats

1/4 cup unsweetened coconut flakes

1/2 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon allspice

2 tablespoons  orange juice

1/2 cup unsweetened, shredded coconut

2 tablespoons toasted flax seeds

1/4 cup unsalted pistachio nuts,  chopped

1/4 cup walnuts, chopped

1/4 cup each; dried date pieces and dried apricot, chopped

3 ripe bananas

1/4 cup coconut or canola oil

1 teaspoon vanilla extract





TIME   30 MINUTES     YIELDS  15-20 squares

Putting it all together:

Preheat oven to 300F. Line baking sheet with parchment paper.


In the bowl of a stand  mixer, combine oil, bananas, juice and vanilla extract. Beat on medium-high spread till mashed. Add flax seeds, salt, spices and oats, mix till combined. Add nuts and fruit, mix till combined.

Spread the batter evenly onto the baking sheet, about 1/2 inch to 3/4 inch high. Sprinkle coconut on top, press down gently .

Bake for about 15 minutes or until edges are golden brown.  Place baking sheet on cooling rack. Let cool slightly, cut into bars or fun shapes with cookie cutters. Store in airtight container and keep in the fridge.

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Berry-Orange Julius Smoothie

Isn't it funny what you remember from your childhood? Things that scared you half-to-death that you laugh at now. Things that you thought you absolutely, positively couldn't live without that seem so trivial in retrospect. Small things that brought you such happiness as a child so as that they imprinted a certain magic of sorts on your soul. And when you come across them years later you are flooded with nostalgic happiness. Few things bring such memories rushing me back to my childhood and Orange Julius' are one of them. We didn't get many sweet treats when I was little. A fact that I tolerated belligerently then but appreciate greatly now. A tradition that my children have begrudgingly been placed upon. Once or Twice a month at most my healthy conscience, and looking back budget conscience mother packed all four of us up and we went to the market or the mall for a sweet treat.

Orange Julius' were my absolute favorite, hands down. I could hardly contain myself as we stood in the always endlessly long line waiting for our Icy, sweet Julius treat. It's funny, back then I thought they were good for you, they were full of fruit right? Hmmmmm. Good thing I didnt' have to worry about that then.

Well , Orange Julius has long since been gone, replaced by another fad of the moment. I've been making my own various tropical smoothies and juices for my family for special treats and had all but forgotten about Orange Julius'. Then, last week, my mom handed me what I thought was our usual mixed berry-yogurt smoothie.  I took a sip........ and schazaaaam, was blasted into my childhood via my taste buds!

What was this magical concoction that has eluded me all these years? This simple recipe that brings back memories of happiness and childhood bliss. I'll tell you, and only because not only is it tear inducing delicious, but contains NO sugar! This may not mean much to you if you've never had a sugar-laden Orange Julius, but let me tell you, it's BIG TIME!


Berry-Orange Julius Smoothie 


1 cup mixed frozen berries

2 cups non-fat, plain yogurt

1 ripe banana

1 tablespoon Flax Meal ( ground, toasted flax seed)

3 small pieces frozen orange peel 

1 teaspoon vanilla extract

Combine all ingredients in blender and blend on high till smooth. That's it! Simple, yummy happiness!!

Frozen orange peel is the key ingredient, vanilla too I guess. I've been giving my mom a hard time for peeling and saving orange peels. She gives a small amount of them to my kids as snacks occasionally and boasts that they contain super levels of vitamin C and antioxidants, only found in the peel. My little ones chomp them up to my amazement and now they have found an even greater purpose as far as I'm concerned!

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Granola-Quinoa Fruit Bars - GF

These were great. More like a soft granola bar with just the right amount of peanut butter. Great after school snack or grab and go breakfast! Can you tell we like those around here? It's so much cheaper and healthier to make your own snacks in bulk like this. I always double my recipes and freeze some if necessary, but they usually get gobbled up within the week. These are gluten free and full of good-for-you things. Quinoa is a super healthy whole grain, it's actually a complete protein all by itself. It has a slightly nutty taste making it perfect in granola bars.


adapted from 101 CookBooks

TIME   5 minutes active, 25 minutes baking    Makes about 15 bars

You Will Need:

1 cup dried date pieces or 10 dates, diced
1 cup water, more or less
3/4 cup peanut butter
1 cup shelled pistachios, roughly chopped

1/2 cup Agave Nectar or Honey

1/2 cup old fashioned oats ( I use Coach's Oats)

1/2 cup uncooked quinoa

1 cup dried fruit, chopped (I used craisins, apricots, blueberries and strawberries)

1/4 cup flaxmeal (ground flaxseed)

parchament paper or 1/2 teaspoon coconut oil

*you could also use peanut oil, almond oil, walnut oil or grapeseed oil. I would stay away from Canola, vegetable and olive oils since any oil will absorb into your food and thus aquire their taste.

Putting it all together:

Lightly coat inside of an 8x8 baking dish with oil or line with parchment paper making sure parchment comes above all sides of the dish. Preheat oven to 350 F.
 In a saucepan over low heat, heat peanut butter, water, quinoa, oats, fruit, pistachios and flax. With a big, sturdy wooden spoon, stir to completely mix. If the mixture is too thick, add more water. If it is too thin, add more peanut butter.

 Remove from heat and press into baking dish using spoon. Bake for 20-25 minutes if desired, or just chill for an hour for more sticky bars and to make theese Raw (make sure to chill for an hour even after you bake them). Remove from pan and slice into bars. Store in an airtight container in the refrigerator.













This post is linked to 'Make it with Monday's' featured ingredient, Quinoa.

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All Natural Oat Cookies

My kids will do anything for a snack! I could pull in some serious favors or chores by just mentioning the word snack. Cookies are one of their all time favorites. They could eat them by the jar full. These are a wonderful, healthy option! I can give them two or three of these and not worry about sugar and fat. My 3 year old literally gets giddy when I make these. He puts his little hands together and says " Can we even have a glass of milk for dunking?!" Oh, life's simple pleasures.


Today, when I mentioned that I was going to make cookies and a smoothie for our afternoon snack the boys started listing all of the ways in which they were going to be good boys. Here are a few of them that made me smile.

1. We will not hit or kick anyone.
2. We will not lell (yell) or scweam.
3. We will not spit.
4. We will not throw rocks in the pool.
5. We will not run around and act crazy.
6. We will not never, ever get on your nerves.
7. We will not never cry.
8. We will mind you most all of the west of the day.
9. We will cough in our arms.
10. We will say (very sweet, high - pitched voice) " mommy, can I please to have another cookie? So that's called minding our manows" (manners)

jeeesh! I guess there are a lot of rules around here. Who knew they actually knew what they were!


So here are the ingredients for these wonderful, amazing cookies that will turn your little children into angels...for about 5 minutes. ;-)

By the way, I got this recipe from Whole Foods Market, altering it slightly. I think they taste like a chewy granola bar instead of a sugary cookie. Mmmmmm.

Ingredients

4 tablespoons (1/2 stick) butter, softened

3 tablespoons canola oil

1/2 cup evaporated cane juice sugar (a.k.a. raw sugar)

1 egg

2 teaspoons vanilla extract

1 tsp cinnamon

1 tsp nutmeg

1/2 teaspoon salt

1 cup quick cook or old-fashioned rolled oats

1/4 cup wheat germ, preferably toasted

1/4 cup flax meal

1 cup whole wheat pastry flour

3/4 teaspoon baking powder

1/2 cup seedless raisins or craisins

1/2 cup toasted pecans, or walnuts finely chopped


Putting it all together:

Preheat oven to 375°F.


In a large bowl, whisk together butter and oil until completely blended. Whisk in sugar, egg, vanilla and salt; set aside. In a second large bowl, combine oats, wheat germ, flax meal, flour, spices and baking powder, then add to butter mixture and stir well to combine thoroughly. Fold in raisins and pecans.


Drop dough by the spoonful onto lightly greased baking sheets, spacing them about 2 inches apart, and bake until cooked through and golden brown, 10 to 11 minutes. Carefully transfer to wire racks and set aside to let cool completely.


CLICK HERE FOR A PRINTABLE VERSION OF THIS RECIPE



Nutrition Info

Per serving (2 cookies/47g-wt.): 210 calories (100 from fat), 11g total fat, 3g saturated fat, 25mg cholesterol, 120mg sodium, 24g total carbohydrate (4g dietary fiber, 7g sugar), 5g protein

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Apple-Zucchini Muffins

I got this recipe from recipe zaar. It was very moist and yummy. I altered it slightly, adding diced apples and I used agave nectar instead of sugar and added flax seed.

Ingredients

3 eggs

3/4 cup applesauce

1/4 cup oil

1 cup agave nectar

1 tablespoon vanilla

1 cup whole wheat flour

2 cups all-purpose flour

1/4 cup ground flax seed

1 teaspoon salt

1 teaspoon baking soda

1 tablespoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon clove

1/2 teaspoon allspice

1/4 teaspoon ginger

1/4 teaspoon baking powder

2 cups zucchini, peel if desired, grated

2 fuji (or similar) apples, cored & chopped into small pieces

1 cup walnuts, chopped, if desired

Directions:

1. Preheat oven to 350 degrees. Cream together eggs, oil and applesauce. Add sugar and vanilla.

2. Add dry ingredients and mix well.

3. Stir in zucchini and apples.

4. Grease and flour or line with foil liners.

5. Bake. 20-25 minutes or until a toothpick comes out clean.

7. Remove from oven to cooling racks and let cool until slightly warm before removing.

PRINT THIS RECIPE

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Healthy Almond and Oat Thumbprint Cookies with Apricot Preserves

Disclaimer: The following post will leave you with an emergency cookie craving condition that can only be cured by immediately making Apricot Thumbprint cookies and devouring 3 or 4 with a big glass of cold milk.

These little cookies are the perfect solution for sudden sweet tooth emergencies. With a very short ingredient list of pantry staples you can have these naturally sweetened cookies in your hot little hands in minutes. What?!! Mom made cookies!!! and the "HIP HIP HOORAY'S" continued for minutes while the little darlings danced around and hugged each other.

note to self, make cookies more often for the poor children.

I made these cookies as part of a fun little project I'm putting together so check back soon for that! They will be incorporated into a make shift Mediterranean noshing platter that would be perfect to serve for a "girls night in" or any little gathering of friends and family.

Just a handful of healthy ingredients go into these cute little cookies. Making them a better-for-you thumbprint cookie than the typical shortbread variety.

plus a bit of walnut oil, not pictured

If you own a blender or food processor, making you own "Almond Meal" is super easy and tons cheaper than store bought! I use Raw almonds that I've soaked in water previously, dried and store in an airtight container. Soaking almonds removes the naturally occurring phytic acid in the nuts which block the minerals from absorbing in your body.

Throw the almonds in your food processor or heavy duty blender like a Vitamix and pulse for 20-30 seconds till you have a floury substance. Don't over mix or you'll get almond paste.

Instead of using wheat or white flour in your cookies try using oat flour. Again, it only takes 20 seconds to blend up your own flour and it will save you a ton of money. Make big batches ahead of time and store in an air tight container for future use. I love Coach's Oats for the toasted, cracked flavor and the whole grain goodness.

Mix it all up, form into walnut size balls and use your thumb to make room for the jam! 

You know the drill.

Enjoy!

recipe adapted from Whole Foods Market


YIELDS   18-20 COOKIES        TIME 20 MINUTES

Ingredients

1 cup blanched, unsalted, raw almonds or pecans
1 cup Whole rolled oats (I use Coach's Oats)
1/2 cup gluten free flour mix or unbleached, white whole wheat flour 
2 tablespoons flax meal (optional, adds Omega 3's a healthy fat)
1/2 cup expeller-pressed canola oil or Coconut oil
1/2 cup honey or maple syrup 
1/4 teaspoon fine sea salt
6 tablespoons naturally sweetened Apricot Preserves


Preheat oven to 350°F. Put almonds and oats into a food processor and pulse until coarsely ground, about 20 seconds. Transfer to a large bowl and add flour, oil, syrup and salt. Stir to combine well. Roll walnut-sized balls of the dough in the palm of your hand to form each cookie. Place a sheet of parchment on a large cookie sheet and arrange balls 2 inches apart. Press your thumb gently down into the center of each cookie to make an indentation. Spoon a small teaspoon of jam into each indentation. 

Bake cookies until golden brown and just firm around the edges, 15 to 20 minutes. Transfer to a rack to let cool completely, then serve immediately or store between layers of waxed paper in an airtight container.

notes/substitutions

Sunflower or pumpkin seeds can be subbed for those with nut allergies.

Whole grain oats such as Coach's Oats or steel cut are a healthier option than over processed quick oats which have been processed usually with the bran stripped from it's original state and pre-cooked all before it gets to you.

You can try subbing 1/2 of the oil for applesauce but the cookie may flatten out a bit and will have a more cake like texture.  

Maple syrup is 'wetter' than honey so if you use honey your mixture will be a bit crumblier.

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