Oatmeal Almond Raisin Protein Balls

These are so quick and easy to whip up!  In less than 20 minutes these go from pantry ingredients to the fridge.  These little protein balls are great for those rushed mornings where you may be tempted to “hit a drive through” on the way, or on busy work days when you might reach for a sugary carb loaded snack.

These are great as they are but feel free to experiment with other ingredients like Craisins, dried tart cherries, chopped nuts, chia seeds, etc…

IMG_20171222_074611_824

Ingredients

  • 2/3 cup sliced almonds
  • 1/3 cup raisins
  • 1 ¼ cup gluten free steel cut oats
  • ½ cup almond butter
  • ¼ cup pure maple syrup
  • ¼ teaspoon salt

Directions:

    1. In a large bowl, mix together all of the ingredients until completely combined.  (I found it was easiest to mix by hand)
    2. Use a cookie dough scoop or a teaspoon to scoop out dough and then roll each scoop into a bite sized ball.
    3. Place each ball on a cookie sheet covered in wax paper.  When all are rolled out, place in fridge to chill for an hour then transfer to covered container and store in the fridge.

     

Makes approx 20 balls.  2 balls per serving.

Screenshot_20171226-224124

4 days until Christmas… Say what?!

20171221_101335.jpg

I did the “math” this morning and realized that Christmas is just 4 days away!   Wasn’t it just Halloween?  Wait, 4th of July seems like it was no more than a couple months ago!

In my defense, I’ve known the date but I’ve been focused on making sure everyone that was coming for the holidays, got here and focused on my leg surgeries I just had.  Oh, and we’ve been escaping to Galveston as much as we can.  Now, it’s do or die time.  Time to wrap the gifts, pick up a cookie order, finalize the holiday menu and shop for needed items.

So, this morning’s breakfast was super quick and healthy Italian frittata muffins.   Cheese can be added and this can be made with approx 14 to 16 egg whites vs using the whole egg.

ITALIAN FRITTATA MUFFINS

INGREDIENTS:

  • 1 dozen farm fresh eggs
  • 6 sun dried tomatoes
  • 1 small green bell pepper
  • 1/4 yellow onion
  • 1 cup fresh baby spinach leaves
  • 5 sprigs fresh thyme or 1 tsp dried
  • 1 tsp fresh chopped oregano (can sub with dried)
  • 1 tsp Himalayan pink sea salt
  • 1 tsp black pepper

DIRECTIONS:

Pre-heat oven to 375°.  Crack all 12 eggs into a large bowl and whisk.  Set aside.   Bring 1 cup of water to a boil and add in the sun dried tomatoes and cook until softened.  Remove from heat and drain. Chop onion and bell pepper and then heat 1 tablespoon of olive oil in a sautee pan and cook onion and bell pepper until softened.  Do not overcook.  While the onion and peppers cook, rough chop spinach leaves and the now softened sun dried tomatoes.

Mix all the ingredients in with the eggs.  Prepare a muffin tin with non-stick cooking spray and fill each with egg mixture.  Cook for approximately 12 minutes or until fluffy and centers are cooked. Makes 12 muffins.

  • Calories 81 per muffin
  • 5g Fat
  • 185mg cholesterol
  • 121mg sodium
  • 160mg potassium
  • 1g carbohydrates
  • 1g sugar
  • 17% RDA vitamin A
  • 14% RDA vitamin C
  • 4% RDA calcium
  • 6% RDA iron

 

20171215_140647

Gingerbread cookie (gluten free, dairy free, and option for egg free – vegan)

INGREDIENTS:

1 chia egg or 1 medium egg
1 1/2 cups King Arthur gluten free flour
1/2 cup coconut sugar
1/4 cup almond butter
3 Tbsp molasses
1/4 almond milk
3/4 tsp ginger
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp salt
1/2 tsp baking soda

DIRECTIONS:
In a small bowl, prepare chia egg by mixing chia and hot water and letting it rest for 5 minutes, or until chia seeds soak up the water. In a stand mixer put in the flour, the chia egg (or regular egg) molasses, almond butter, coconut sugar, almond milk, salt, spices, baking soda and beat on a low. Mix until a firm dough ball forms. Roll dough ball in wax paper and chill dough for a couple hours (preferably overnight). Once chilled, preheat oven to 350 degrees. Cut dough roll into 4 sections. Working with one section at a time, roll out the dough section to about 1/4″ between two sheets of wax paper.  If dough gets warm it will become too sticky to work with.  If so, put dough in freezer fir 10 minutes to chill.  Carefully remove the top wax paper sheet and cut out shapes.  If dough is too sticky use a little cooking spray on the cookie cutters and wax paper.  Transfer cookie cut-outs to either a slipat mat or parchment covered cookie sheet.  Leave about 1″ between cookies for spreading.  Bake for 8-10 minutes or until they appear slightly browned on the edges.  Let the cookies cool for several minutes on the cookie sheet then carefully transfer to cooling rack until ready to ice them. Or eat as is with no icing!

Makes approx 2 dozen cookies but this depends on how thick dough is rolled out and how large cookie cutters are.

Option:  instead of rolling dough out, roll dough into about 1″ balls and slightly  flatten before baking.

Optional icing recipe.

INGREDIENTS:
1 1/2 cups powdered sugar
1/4 cup almond milk
1 tsp vanilla extract

DIRECTIONS:
Mix powdered sugar, almond milk, and vanilla extract together in a bowl with a whisk. Icing should be thick enough to stick to back of a spoon. Place icing into squeeze bottle to decorate cookies.

Nutrition info is based on using chia egg and no icing.

20171215_194251

Vegan burritos (GF)

These burritos are delicious and versatile. They are delicious and healthy as is, but you can add in or delete ingredients to suit your tastes and specific diet.

Since I have officially found out that I am dairy and gluten sensitive, I made these with GF tortillas but you can certainly use any tortilla you want. I also didn’t put any cheese, sour cream, or plain greek yogurt on them due to my dairy free status.

Ingredients

  • Tortillas (4 to 6 depends on how big the tortillas are)
  • 2 cups chopped kale
  • 1/2 cup chopped into but sized squares butternut squash
  • 1/2 cup chopped red bell pepper
  • 1/4 cup onion
  • 1 garlic cloves chopped finely
  • 1/2 cup drained black beans (about 1/2 a 15oz can)
  • Sea salt for seasoning
  • 2 Tpsn extra virgin olive oil

Directions

Preheat oven to 350° and put the tortillas on a pan with aluminum foil. Or if you have a microwave place the tortillas between 2 paper towels and set aside.

Heat olive oil in a pan on medium heat and add in butternut squash. Cook (stirring frequently) until outsides start to caramelize. Add in onion, red bell pepper, and garlic and continue to stir frequently. Cook until onion is translucent. Add in kale and cook until kale is wilting. Again stirring frequently. Add in drained black beans and cook for 1-2 more minutes. Season with sea salt.

After adding the beans, heat up tbe tortillas in tbe microwave or oven. Once they are warm and soft, spoon the veggies onto the tortilla and wrap.

Makes 4 to 6.

Food sensitivity testing results are in.

I suspected for a long time that I was reactive to dairy. For several years I have had (undiagnosed) IBS-D. Being an RN, I have seen how quickly polypharmacy happens. So, I just dealt with this daily inconvenience.

Until the issues with my foot and the continued inflammation that was happening. I decided to take a step back and try to help my body heal itself. So, I eliminated some foods from my diet, dairy and gluten were on top of the list. I had already cut out processed foods and ate organic as often as possible. I have also been transitioning to pescatarian. I hope to make that complete change in January.

I had food sensitivity testing done and I found out that I am sensitive to dairy (except yogurt), yeast, gluten, and several others foods. Three that sadden me are clams, crab, and lobster. There goes several options on my pescatarian plan. 😯

With this new info about myself, I will be digging further into coming up with and finding recipes that are dairy and gluten free. Look for a vegan burrito recipe to be posted soon.

Happy healthy eating and healing!

Paprika chicken with chickpeas

chicken with chickpeasPaprika chicken with chickpeas was a huge hit when I made this a few weeks ago!  It is super easy and it hit all my no gluten, no refined sugar, no dairy diet.
Paprika Chicken with Chickpeas
Feel free to add other spices if you have them on hand, like ground cumin, coriander, even a pinch of cinnamon.
Prep time: 10 minutes Cook time: 40 minutes Yield: Serves 4 to 6
INGREDIENTS
2 Tbsp smoked paprika
1 1/2 teaspoons salt
3/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/4 teaspoon ground oregano
2 lbs chicken thighs (we used bone-in, skin-on), trimmed of excess fat1 medium onion, thinly sliced
1 14-ounce can chickpeas, drained
2 Tbsp olive oil
1 teaspoon lemon zest
1 Tbsp lemon juice
1/4 cup chopped fresh cilantro or parsley
METHOD
1 Coat chicken with spices: Stir together the smoked paprika, salt, garlic powder, pepper, and ground oregano in a large bowl. Place the chicken thighs in the bowl and toss to coat completely with the spices.
You can do this several hours ahead, or right before cooking. Your choice. The longer the chicken sits in the rub, the more the flavors will permeate.
Preheat oven to 350°F.
Layer a casserole dish with sliced onions: Place the thinly sliced onions in the bottom of a casserole dish large enough to hold the chicken pieces with room in between.
Toss with about 1 teaspoon of the olive oil and spread out in an even layer at the bottom of the dish.
Add chickpeas, lemon, oil to chicken: Add drained chickpeas, lemon zest, lemon juice, and remaining olive oil (2 Tbsp minus 1 teaspoon) to the bowl with the chicken and spices.
Toss to coat the chicken evenly with the lemon and oil, and make sure that the chickpeas are coated with the spice mixture as well.
Arrange chicken and chickpeas over onion slices: Arrange chicken pieces, skin-side up, on top of the sliced onions in the casserole dish. Arrange the chickpeas between the chicken pieces.
Bake: Bake uncovered at 350°F for 40-45 minutes, or until the internal temperature of the chicken thighs is at least 165°F and the top is lightly browned.
Sprinkle with chopped fresh cilantro or parsley. Add more salt and pepper
#cookathome #cookwithlove #foodporn #paprikachicken #dinner #glutenfree #dairyfree
Recipe by Simply Recipes

Roasted root and winter veggie hash with eggs

Baby it’s cold outside! I swear it smells like it may snow. The best part about the cold months are the delicious veggies that thrive in cold temps. Beets, brussel sprouts, cabbage, broccoli, to name a few.

I recently harvested our sweet potatoes and there is about 50 lbs of sweet potatoes in my garage. So, today I decided to throw together a few items from the garden and local organic grocer. And I came up with this delicious veggie hash with eggs from the coop. Thanks for the delicious eggs ladies!

Ingredients:

  • 1 small beet (zoodle it or slice into thin strips)
  • 1 small sweet potato peeled and chopped
  • 1/2 of small onion chopped
  • 1/2 cup sliced in half brussel sprouts
  • 2 cups fresh spinach
  • 1/2 cup fresh sliced baby bella mushrooms
  • Extra Virgin Olive Oil
  • Sea salt
  • *2 eggs (farm fresh pastured are best)

Preheat oven to 450° Put chopped and sliced brussel sprouts and sweet potatoes in the oven. Remove from oven when starting to turn brown. Then sautee onion in EVOO until translucent, add sliced baby bella mushrooms and sautee for a minute, add in beet zoodles or slices, fresh spinach and then the roasted brussel sprouts and sweet potatoes, season with sea salt. Remove from heat and cook two eggs. Add 2 eggs cooked over easy. * eggs are optional if you want a vegan version.