One Frugal Foodie

Jam-Filled Snackin’ Muffins (or Soda Rolls)

Posted by alisa on March 10, 2010 | 7 Comments

I swear, sometimes I feel like Celine reads my mind when it comes to trialing out baked goodie recipes. I purchased some all-fruit spread solely for the purpose of coming up with some jam-filled muffins and PB&J granola for my husband’s morning snack … when low and behold, I opened her new book 500 Vegan Recipes (co-written with Joni Marie Newman) to discover recipes for both!

She calls these muffins “rolls,” which I suppose is fair since they really aren’t very sweet, save for the jam surprise in the middle. Nonetheless, they are perfectly yummy and satisfying for breakfast. I had to modify the recipe a wee bit, based on what I had on hand. I did use honey (sorry, I know it isn’t strict vegan practice, and have no fear, 500 Vegan Recipes is honey-free!), but you can stick with their suggested sweetener or agave as I have noted.

Jam-Filled Snackin’ Muffins (or Soda Rolls)

Recipe adapted from 500 Vegan Recipes by Celine Steen and Joni Marie Newman

They do specifically recommend soymilk for this recipe since it curdles best; though you may have success with other milk alternatives. Though we don’t typically stock soy in our house, I was reviewing this soymilk for Go Dairy Free, so I decided to use it here. This recipe is Vegan, Dairy-Free, Egg-Free, Nut-Free, and optionally Soy-Free and Refined Sugar-Free.

• 1 Tablespoon Apple Cider Vinegar
• 1-1/4 Cups Plain Soymilk (see above note for other soy-free milk alternatives)
• 1-1/4 Cups Whole Wheat Pastry Flour
• 1 Cup Whole or White Spelt Flour (I used whole spelt)
• 2 Teaspoons Baking Powder
• 1/2 Teaspoon Baking Soda
• 1/4 Teaspoon Salt
• 2 Tablespoons Honey, Raw Sugar or Agave Nectar (I used un-vegan honey)
• 2 Tablespoons Oil (I used extra-light olive, but you could use grapeseed, canola, or melted coconut oil)
• 1/4 Cup Unsweetened Applesauce
•  1/4 Cup Jam or All-Fruit Spread
• Melted non-dairy margarine (optional)

 Preheat your oven to 400ºF, and lightly grease 12 muffin cups.

Combine the vinegar and soymilk in a medium-sized bowl or glass measuring cup, and allow it to sit as the vinegar “curdles” the soymilk.

In a large bowl, whisk together the flours, baking powder, baking soda, and salt.

Add the sweetener, oil, and applesauce to the now curdled soymilk. Pour the wet mixture into the dry mixture in your large bowl, and gently stir until just combined. No over-mixing!

Place 1 heaping tablespoon of the batter in each muffin cup. Top each mound of batter with 1 teaspoon of jam. Top the jam with the remaining batter (another heaping tablespoon per cup).

Bake for 15 minutes. As soon as you remove the rolls from the oven, brush the tops with non-dairy margarine if desired. Personally, I would skip this step next time, as I wasn’t a big fan of the salty margarine topping … but I am sure many people would love it. Pop the muffins out (they seemed to come out of the cups nicely, even while still quite hot) and indulge.

Yields a dozen sweet and savory muffins

Acorn Squash with Sweet Sage “Butter”

Posted by alisa on October 24, 2009 | 19 Comments

I have been so impressed with how well our herb plant not only survived the move, but also how much it is thriving, even in this cooler climate. Must be all of the great sun it is getting in our very bright new (to us) kitchen.

I have found good use for the basil and parsley with some regularity, but until yesterday, I hadn’t found a good recipe for the sage. My husband is okay with sage in light moderation, but I have to use caution, lest he be overwhelmed (I am an herb- and spice-aholic). So it took me some time to be inspired by a sage-including recipe that we would both enjoy.

This one definitely fit the bill, and it also gave me another opportunity to test out the new Earth Balance soy-free margarine (all natural – none of those nasty trans fats!). If dairy works in your household, butter can of course be utilized, but all of you dairy-freers and vegans out there will be happy to know that the Earth Balance was excellent as a “browned butter.”

Though I typically roast squash for that caramelization effect, I must admit that this cooking method worked fabulously. It was almost like a steaming technique that locked in the natural flavor. Try it!

Acorn Squash with Sweet Sage “Butter”

Recipe adapted from Recipezaar. This recipe is Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Refined Sugar-Free, and optionally Vegan.

• 1 Acorn Squash (medium-sized), cut in half lenthwise and seeded
• 2 Tablespoons Dairy-Free Margarine (I used Earth Balance soy-free, but you could also sub in coconut oil and a pinch of salt)
• 1 Tablespoon Honey (agave nectar, brown sugar, or maple syrup should also go nicely)
• 1 to 1-1/2 Teaspoons Fresh Sage, minced

Preheat your oven to350°F.

Place the prepared squash cut side down on a baking sheet or in a bakng dish. Bake for 45 minutes, or until tender. Keep in mind, if you leave it cut side down after removing it from the oven, it will continue to soften and cook a bit.

While the squash is baking, place the margarine in a small saucepan over medium-low to medium heat. Stir (not constantly, but with regularity) and cook until it just begins to brown, but do not let it burn (took about 10 minutes for me - You can also see these more detailed instructions for browning butter)

Remove the margarine from the heat and stir in the honey (or other sweetener) and sage. Allow the flavors to sit and meld while your squash cools for a few.

Cut each squash half into quarters (this is how I like to serve it), and evenly spoon the sweet sage butter into the squash sections and serve.

Note: I like to make cuts in the middle of each squash section, allowing the butter to seep in. You can also smash it in for some tasty mashed squash.

Another Note: I served this for lunch with simple baked chicken breasts. Slopping up any honey-sage-butter that had drizzled onto my plate with the chicken was really yummy too.

Yields 2 squashy servings

Blog Events: I submitted this recipe to Slightly Indulgent Mondays at Simply Sugar & Gluten Free.

Smoked Salmon Crustless Quiche, sort of

Posted by alisa on September 27, 2009 | 16 Comments

Since my last Dutch Baby venture was such a dee-licious success, I set out to create a savory version the other day. But, I couldn’t stop with that one challenge alone. Oh no, silly me decided to go for the gusto and make it grain-free too! Luckily it worked out okay, but I used ground almonds, and was surprised at how bready the first trial turned out. It was good, but somehow the texture didn’t really go with the flavor. So in round two, I switched to cashews, using half the amount, and a star was born!

However, this new concoction wasn’t really a Dutch Baby anymore. Determined to find a name, I went online to read about the various types of egg dishes (yes, I do waste too much time on completely useless activities once in a while). The most comparable dish I could find was a quiche, but since this recipe contains no cheese, cream, or dairy of any kind, it seemed like a bit of a stretch. I mean, a healthy quiche?

I have never really had a quiche, so I turned to my husband for his taste-testing expertise. He said, “It’s kind of like a quiche, but different. It’s good though!” And thus, this name was born …

Smoked Salmon Crustless (Sort of) Quiche

This recipe is Dairy-Free, Gluten-Free, and Soy-Free. I got a gread deal on wild smoked salmon ($1.50 for 4 ounces per package!), which is why I opted to use it in this dish. Feel free to use fresh salmon if you prefer.

• 2 Ounces Cashews (can sub almonds)
• 1 Cup Unsweetened Almond Milk or Unsweetened Coconut Milk Beverage
• 4 Medium Eggs
• 1 Tablespoon Tahini
• 4 Teaspoons Nutritional Yeast (optional)*
• 3/4 Teaspoon Dried Dill or a scant Tablespoon Fresh Dill
• 1/2 Teaspoon Onion Powder
• 1/2 Teaspoon Salt
• 4 Ounces Smoked Salmon, flaked or diced (depending on the type you use)
• 1/2 Tablespoon Oil (your choice) or Dairy-Free Margarine

Preheat your oven to 425ºF

Grind the cashews in a spice grinder for about 30 seconds, or until they turn into a powder.

In a medium-sized bowl, whisk together the cashews, milk alternative, eggs, tahini, nutritional yeast, dill, onion powder, and salt. Stir in the smoked salmon.

Place the oil or margarine in a 9″ pie plate, or divide it between four ramekins. Place the dish(es) in the oven to warm up for a few minutes. Remove and make sure the oil/margarine nicely coats the bottom of the dish.

Give the egg mixture another quick whisk, and pour it into your prepared dish(es). Bake for about 25 minutes, or untili the egg dish is nice and puffed, and just beginning to brown. It will deflate upon removal from the oven, so if you want a picture, be quick!

*You can use more or less nutritional yeast based on your tastes, or omit it altogether. I wasn’t really going for “cheesy” which is why I didn’t use a bunch, but rather a well-rounded and slightly bold/hearty flavor.

Yields 2 hearty servings or 4 servings with a big salad

Healthy Dutch Babies topped with a Chunky Blueberry-Maple Sauce

Posted by alisa on September 2, 2009 | 25 Comments

Earlier this year, I discovered the Dutch Baby; a thick, eggy oven pancake that is sometimes referred to as a German pancake. Though it had been months and months since my first enjoyable and successful endeavor, I got a huge craving for these babies this morning!

Of course, I didn’t want to make the same recipe that I made the first time, so I did a little research and came up with a second variation that was, dare I say, positively delicious!

Most of the Dutch Baby recipes I spied were made with white sugar, white flour, and an unnecessary amount of butter. If I ate that way for breakfast, I would fall flat on my face by 9am. I reduced the butter significantly, and in fact changed it to coconut oil, I subbed the flour with rolled oats (ground in 30 seconds into a flour), and used maple syrup as my choice of sweetener in moderation. Trust me, there was no sacrafice. This is a wonderful brunch-worthy recipe that you can actually feel good about eating. Plus, with the changes, the recipe is dairy-free, soy-free, and wheat-free (optionally gluten-free)!

Yesterday I promised something with blueberries … so I decided to pair our breakfast with a quick and chunky blueberry maple sauce. But these ultra-thick pancakes are very versatile. I have suggested a few different topping ideas in the recipe, but feel free to go crazy and experiment with your own pairings.

Oh, I have one last note, on the eggs. Until I discovered organic eggs, I literally (literally)  couldn’t stomach eggs. No idea why, but my husband even noticed the quality difference. I know what you are thinking, organic eggs, I thought you were frugal?! Take a look around for medium organic eggs. They are quite a bit cheaper than the large ones, and we still tend to use the same amount of eggs no matter what size I buy. Hence why this recipe uses medium eggs. You can sub 3 to 4 large eggs if you wish, depending on how eggy you want it.

I really want to make a savory and grain-free version of Dutch Babies, but the flavor ideas just aren’t coming to me as of yet. Most savory versions use cheese, but I know some fresh herbs and vegetables can stand alone, if only I can think of a good combination. I welcome suggestions! In the meantime, enjoy …

Healthy Wheat-Free / Dairy-Free Dutch Babies

This recipe is Vegetarian, Dairy-Free, Wheat-Free, Soy-Free, Nut-Free, Low Sugar, Relatively Low in Fat, and optionally Gluten-Free (seek out some of those certified gluten-free oats)

• 1 Cup Rolled Oats (can sub 1 cup of your flour of choice)
• 1/8 Teaspoon Salt 
• 1 Cup Regular or Unsweetened Milk Alternative (I used unsweetened coconut milk beverage from Turtle Mountain – it was on sale! Rice, Almond, or Hemp Milk should also work well)
• 1 Tablespoon Maple Syrup, Honey, or Agave Nectar (I used pure maple syrup)
• 1/2 Teaspoon Vanilla Extract
• 4 Medium Eggs, brought to room temperature if you have time
• ½ Tablespoon Coconut Oil or Dairy-Free Margarine (I used coconut oil)

Preheat your oven to 425ºF

Place half of the oats in a spice / coffee grinder and whiz for about 30 seconds, or until the oats turn into a flour. Repeat with the remaining oats. I believe this can also be done in a food processor, but it is so quick, easy, and clean in a cheap little spice grinder ($15 at the grocery store!), why bother.

Sift the oat flour and salt into a medium-sized mixing bowl. Whisk in the milk alternative, sweetener, and vanilla, stirring until everything is well combined.

Whisk in the eggs one at a time until incorporated.

Put the coconut oil or margarine in a 9″ pie plate, cast iron pan, or similarly sized baking dish, and place it in the oven for a few minutes, or until the oil / margarine is melted and the pan is good and heated.

Removed the dish (with a pot holder!) and swirl the oil / margarine around a bit to coat. Pour in the egg batter, pop it in the oven, and leave it be for 25 minutes.

The batter will climb up, swelling a bit like a souffle (it is really fun to watch). When you take it out of the oven, it will deflate …

While this may seem less desirable than a puffy souffle, the crater actually makes for a wonderful bowl to hold delicious fillings or syrup! You can fill it with my Sinful Cinnamon Apple Saute; a bounty of seasonal, chopped fresh fruit and/or berries; a dusting of powdered sugar and served with pure maple syrup; your favorite jam; or try my Chunky Blueberry-Maple Sauce (recipe below) …

Since I feared we might eat the entire dish in one sitting, I only made 1/2 batch of the blueberry sauce. If you want to fill the crater, the full recipe should do it. But, it was a good thing I held off, because for my husband and I, this was just a 2 serving recipe …

Yields 2 to 4 pancakey, eggilicious servings

Chunky Blueberry Maple Cinnamon Sauce

I find that the sweetness of this sauce does vary depending on how ripe your blueberries are. You may want to start with less maple syrup and sweeten to taste, and of course, you can always add more than 1/4 cup of maple syrup if it isn’t sweet enough for you too! Honey and agave are less expensive (and slightly sweeter) options that you can substitute if desired.

• 2 Cups Fresh or Frozen (not thawed) Blueberries
• 1/4 Cup Pure Maple Syrup, more or less as needed (can sub honey or agave nectar)
• 1 Tablespoon Lemon Juice
• 1/2 Teaspoon Vanilla Extract (optional)
• 1/4 to 1/2 Teaspoon Ground Cinnamon (I love cinnamon, I use 1/2 teaspoon)
• 1 Teaspoon Cornstarch

Add the blueberries, maple, lemon juice, vanilla, and cinnamon to a small saucepan. Bring the mixture to a boil, reduce the heat, and allow it to simmer for a few minutes. Sprinkle in the cornstarch, whisking to combine (I didn’t have any clumping problems with this method), and continue to simmer for a few minutes more to thicken.

Yields about 4 sweet and fruity servings

Sweet Nutrition: True Blue Smoothie

Posted by alisa on August 16, 2009 | 14 Comments

Thanks to this year’s bumper blueberry crop, our [tiny] freezer is quickly filling. But I must say, it is worth it; this year’s blueberries seem sweeter than ever. Plus, you can’t beat the prices. We have been getting loads of these delicious Oregon blueberries for just $1.00 to $2.00 per lb at our local grocery stores.

Though I offered to make some blueberry bars, my husband quickly declined with a, “Save them for the smoothies!” Considering how much he loves cookies and bars, this says a ton for his adoration of our homemade smoothies. In fact, there is one sweet blueberry smoothie, which  he not only enjoys immensely, but also brags to others about (in attempts to thwart his less than healthy childhood image).

You might be thinking, “Sure, fruit smoothies are healthy; what’s the big deal?” Well, for starters, I make them only with ripe fruit and unsweetened liquids, no added sugars; though you are welcome to sweeten to taste if your fruit is less than scrumptious. I also add in whatever I think we need at the time, such as some ground flaxseed, a little protein powder, etc. But what my husband got most excited about was what he didn’t know was in the smoothies for the first two months I was serving them too him.

Can you tell? (focus on the blue and please ignore the water spots!)

Do you see those wonderfully sweet blueberry flecks throughout? Those were my disguise. What you can’t taste, or see, is the spinach! You have probably seen claims on other blogs that you can’t taste spinach in smoothies. Years ago I put this theory to the test, and it was true, but because it turned the smoothie a less than attractive green, I couldn’t get my husband to go near it. However, when I snuck the spinach into this blueberry smoothie (blackberries work too), he was none the wiser, as he happily sipped away his new favorite breakfast.  

After I let him in on the secret, he couldn’t keep his mouth shut. I have overheard him many times boasting, “You can add spinach to smoothies and you can’t even taste it!” My job here is done …

True Blue Smoothie

This recipe is adapted from my book! - Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Depending on the milk alternative you use, this recipe can be Vegan, Dairy-Free, Egg-Free, Gluten-Free, Soy-Free, Nut-Free, Sugar-Free, and Low Fat.

“This is my go-to smoothie, and trust me on this one … don’t omit the spinach. I don’t care who you are serving it to, they will never know it is in there. The blueberries mask the green color, resulting in a beautiful purple beverage. As for the flavor … even the most adamant non-believers come back to me with surprise comments of delight. I never add sweetener, but feel free to add a bit if your fruit isn’t very sweet.”

•  1 Medium Very Ripe Banana, Broken into Chunks
• 1 Cup Frozen Blueberries
• 1/2 to 1 Cup Plain or Vanilla Milk Alternative of Choice [This summer I am using 1/2 Cup Unsweetened Almond Milk]
• 1/2 Cup Packed Fresh Baby Spinach Leaves
• 1/2 Cup Ice

Toss the banana, blueberries, and 1/2 cup of the milk alternative into your blender, and process until smooth. Add the cinnamon (if using), flax seeds, and spinach, and blend until those little green specks vanish. Blend in more milk alternative until it reaches your desired consistency. If desired, blend in a handful of ice for a frostier treat.

Optional Add-ins:

• Sweetener, to Taste (agave, sugar, or your choice)
• 1 Tablespoon Whole Flax Seeds (left whole or pre-ground in your spice grinder)
• 1/4 Teaspoon Ground Cinnamon (optional)
• 1 to 2 Tablespoons Protein Powder of Choice

Yields 1 to 2 Servings

Freezing Blueberries (or other summer berries) – As mentioned, blueberries freeze beautifully:

1. As soon as you get home with your bounty, set aside some fresh ones to consume over the next few days.
2. Take the remaining blueberries, rinse them well, and pat them dry.
3. I usually leave them on the counter on a towel in a single layer, after I have patted them dry, for an hour or so to get rid of any excess moisture.
4. Place the blueberries in large freezer bags (make sure they are freezer bags, not the regular ones), zip them closed, getting as much air out as possible, and freeze.
5. I usually lay the bags flat in the freezer and stack one on top of the other.

Sweet Freedom: Fluffy Fruited Whole-Grain Pancakes

Posted by alisa on July 23, 2009 | 11 Comments

When I asked my husband how the pancakes were, he said “Great! Can’t you tell?” As he handed me an empty plate just 5 minutes after I handed him a full one.

Could he tell that they were made with whole spelt flour? Nope. Did he detect anything missing from the lack of refined sugars? Not a chance. Did he notice the added dose of protein? He’s a man, it was surely welcomed if anything. But the texture, surely it wasn’t quite right without eggs? Slightly different perhaps, but fluffy and uber cake-like … just the way he likes them.

The recipe I used is from Ricki Heller’s new cookbook, Sweet Freedom, and I cannot tell you how much I love her pancake recipes! They are actually made with whole spelt flour and use everyday pantry ingredients. In fact, all of the recipes in Sweet Freedom are wheat-free (many are also gluten-free), vegan (dairy-free and egg-free), and free from refined sugars.

Though I have enjoyed her Carob and Date Pancakes (they were the inspiration for the Pillowy Whole-Grain Pancakes in my book, Go Dairy Free!), these Fruited Pancakes were perfect for using seasonal summer produce. Okay, I lamed out and used diced bananas. What can I say, we were in a banana mood. But, you can use any fresh seasonal fruit you like. Blueberries, diced peaches, pitted cherries … just toss them in.

Yes, pancakes are no longer banished to the land of weekend indulgences. These babies are nutritious, and positively delicious …

Fluffy Fruited Spelt Pancakes

Adapted from Sweet Freedom, by Ricki Heller

Alisa’s Notes: These pancakes are very light in sweetness, perfect for dousing with maple syrup. You can increase the sweetness a bit by using a regular vanilla milk alternative if you desire. I went with an unsweetened one.

This recipe is Vegan, Dairy-Free, Egg-Free, Wheat-Free (but not Gluten-Free), Soy-Free, Nut-Free, Whole-Grain, and Free from Refined Sugars.

• 1-3/4 to 2 Cups Plain or Vanilla Milk Alternative of Choice ( I used unsweetened vanilla almond milk)
• 2 Tablespoons Ground Flaxseed
• 2 Teaspoons Apple Cider Vinegar
• 2 Tablespoons Grapeseed, Sunflower or Other Mild Tasting Oil (original recipe uses 3; your call, I was cutting the fat a bit, but more oil means more fluff!)
• 1 Tablespoon Agave Nectar or Maple Syrup
• 1-3/4 Cups Whole Spelt Flour
• 2 Tablespoons Unflavored Protein Powder (rice or soy are ideal) or Soy Flour or Chickpea Flour, sifted
• 1 Tablespoon Baking Powder
• 1/2 Teaspoon Baking Soda
• 1/4 Teaspoon Sea Salt
• 1/4 Teaspoon Nutmeg or 1/2 Teaspoon Cinnamon (optional)
• 1 Cup Berries or Chopped Fruit (I used banana)

Measure 1-3/4 cups of the milk alternative into a measuring cup and add the flaxseeds, vinegar, oil, and agave, stirring well. Set aside while measuring remaining ingredients, or for at least 2 minutes.

In a large bowl, sift the flour, protein powder, baking powder, baking soda, sea salt, and spice (if using). Pour the wet ingredients over the dry and mix just to blend (there should still be a few lumps here and there).  If the batter is too thick, gently fold in another 1/4 cup of milk alternative (I needed too since I was only using 2 T of oil). Gently fold in the fruit.  

Heat a nonstick pan over medium heat (spray the pan with olive oil spray if desired). Using an ice-cream scoop or measuring cup, measure out about 3 to 4 tablespoons (or 1/4 cup) of batter for each pancake and spread slightly in the pan.  

Cook each pancake about 3-4 minutes per side, until golden brown and puffed up.  Serve immediately. Refrigerate or freeze leftovers for later use (may be defrosted in the toaster). 

Yields 15 to 20 pancakes (Ricki says 10 to 12, but I am not coordinated enough to make pancakes quite that big)

Sweet Strawberry-Watermelon Soul Smoothie

Posted by alisa on July 1, 2009 | 32 Comments

I am not sure why I never thought of this deliciously simple combination before, but I must thank Bryant Terry for introducing me to it in his latest cookbook, Vegan Soul Kitchen.

In all honesty, I found this book a bit intimidating at first. It appeared far more culinary than my simple, whole food tastes. But once I took some time to really read through it, the magic was unleashed. While it won’t be my go-to book for easy comfort foods, Bryant introduces flavor concepts and pairings that had me down-right intrigued and itching to get into the kitchen. But it was hot, darn hot. So, instead of firing up the stove or oven, I decided to chill out with some inspiration from his Double Watermelon-Strawberry Slushee … and oh what a lovely beverage it was …

Really, for a sweet treat, you could stop at the first two ingredients, watermelon and strawberries. The two, when ripe, seem to pair perfectly. Again, make sure your fruits are ripe and sweet. The watermelon flesh should be a deep pinkish-red and the strawberries should be brilliant in color and delightful to the taste.

Sweet Strawberry-Watermelon Soul Smoothie

Recipe adapted from Vegan Soul Kitchen by Bryant Terry

This recipe is Vegan (use agave), Dairy-Free, Egg-Free, Gluten-Free, Nut-Free, Soy-Free, and Fat-Free

• 2 Cups (or about 12 ounces) Watermelon Balls (no seeds!)
• 3/4 to 1 Cup Strawberry Halves, frozen
• 1 to 2 Teaspoons Fresh Lime Juice
• 1 Tablespoon Agave Nectar, Honey, or Sugar (or to taste)
• Ice (optional)

Place the watermelon in your blender, followed by the strawberries. Blend until smooth. You may need to push the watermelon down a bit to get it going, but once it starts to blend the juices will be released to keep it going. Blend in the lime juice, sweetener, and ice, if using. If you do choose honey, keep in mind that it doesn’t dissolve as well in cold liquids as agave and sugar. Give it a good blend to prevent any “chunks” of honey from remaining.

Yields 1 cool and refreshing serving

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5 Good Things Since My Last Post

(I love reading the daily positive notes shared by others, and thought it was about time I started logging my own happy times for some good energy)

1. My husband and I took a wonderful long weekend in Bend, Oregon, and had fun hiking Smith Rock and around the lava fields.
2. Lots of cuddle time with my loving cat after we returned home.
3. We also came home to loads of book orders to keep us busy shipping this week.
4. We found a dozen 10 oz packages of flash-frozen wild alaskan salmon and wild mahi mahi on clearance for $2.50 a piece.
5. I had the opportunity to learn from a wonderful gluten-free group I spoke with on the East Coast. Thanks Shirley!

Homemade Turkey Breakfast Sausage – Quick & Lean

Posted by alisa on May 14, 2009 | 19 Comments

One of the biggest challenges with our new fitness regimen has been getting in enough lean protein. I think I mentioned before that it includes a diet plan which is very lean, and starts out low in carbs, higher in protein (gradually tapering off to a very sustainable and carb-rich diet for energy). Since we don’t consume dairy or soy, this means protein powders, eggs, fish, and meat.

I must confess, I am not a big egg fan, and I have never been a big meat consumer either … even dabbling in vegan cooking regularly. However, I have found some ways to sneak in some of that lean protein in an enjoyable way. One of them is breakfast sausage! Of course, pork would be a wee bit too fatty, so we opted for a nice, homemade turkey sausage. 

I went ultra-lean on this sausage, but for a juicier end product I have included recipes for “leaner” and “lean” turkey sausage. All are low-carb (obviously!) but lean will have the best texture while maintainig some virtue, and ultra-lean will suit super low-fat dieters.

Turkey Breakfast Sausage (Lean to Ultra-Lean)

Starting with the Spices … Combine all of the following spices, either leaving them whole, giving them a five or six pulses together in your spice grinder (my preferred method), or whizzing them to a powder in your spice grinder.

• 1/2 to 3/4 Teaspoon Salt (I like 3/4 – but it will still be good with 1/2)
• 1 Teaspoon Fennel Seed
• 1 Teaspoon Sage
• 1 Teaspoon Thyme
• 1 Teaspoon Pepper, White and/or Black (I use a mix of white and black freshly ground peppercorns)
• 1/4 Teaspoon Garlic Powder
• 1/2 Teaspoon Onion Powder
• 1/4 Teaspoon Ground Nutmeg
• Generous Pinch of Crushed Red Pepper

Choose your meat …mix your spices into 1 lb of Ground Turkey, choosing ONE of the folllowing …

• Lean – Use 1 lb of 93% Fat-Free Ground Turkey (best for egg-free)
• Leaner – Use 1 lb of 97% Fat-Free Ground Turkey
• Ultra-Lean – Use 1 lb of 99% Fat-Free Ground White Turkey Meat

Let it Rest … If time permits, cover and chill for at least an hour (preferably overnight) to allow the flavors to meld. If you are in a hurry, skip this step and move ahead to the next one.

Add Some Moisture … Combine ONE of the following egg options into the meat to add a little moisture into that turkey meat …

Time to Cook … Spray a skillet with cooking spray (or use 1 teaspoon of oil) and heat it over medium heat. Scoop the ground turkey (it will be very moist if you added egg, I use an ice cream scoop) into your skillet and flatten it with the back of a spatula. Cover and allow the patties to cook for 3 minutes. Flip, cover again, and allow them to cook for another 2 to 3 minutes, or until the turkey is cooked through. Don’t cook them too long, as the meat will dry out, but make sure there is no pink left in the middle. And serve.

Yields 4 servings (about 8 2-ounce patties)

The Guilt-Free Banana Bread Recipe You Have All Been Waiting For …

Posted by alisa on May 11, 2009 | 26 Comments

Okay, maybe not ALL of  you, but ever since I posted about the Breakfast-Worthy Banana Bread from my book, Go Dairy Free, I have been flooded with requests for the recipe. It is in the book (along with tons of dairy-free living info and many other awesome recipes, if I do say so myself), which can be ordered on Amazon for an insanely good price … but enough with the sales pitches … I am more than happy to share that recipe with you here!

But first, a little background on the recipe …

An important part of going dairy-free for me was turning to home-baked bread. At the time, every last loaf at my local grocer contained milk in some form (milk powder, cheese, whey, caseinate, etc.). Even when a couple specialty vegan/dairy-free brands appeared, they were way too costly to warrant regular purchase.

While I learned to enjoy pounding on dough for a good homemade yeast bread once in a while (excellent stress reliever), I don’t always have time or the patience for the process. So I set out to create a quick bread that was nutritious enough to use for my morning toast. With that in mind, this bread is completely sugar-free, using just the bananas for a hint of sweetness. I find it perfect as a base for nut butter, jam, or honey, each of which adds their own dose of flavor, wouldn’t you agree Ricki? [Ricki has a new cookbook out called Sweet Freedom - desserts without wheat, dairy, eggs, and refined sugar - so I consider her the ultimate expert on sugar-free baked goodies]

If you want a little of the sweet stuff, feel free to add a couple tablespoons of your favorite sugar (honey, brown sugar, maple syrup, evaporated cane juice, sugar straight up, etc.) to the recipe. But, if you want a loaf of sugar-loaded, dessert banana bread, I suggest you look elsewhere.

Healthy foodies who know how to savor the flavor … read on, and fire up that oven!

Breakfast-Worthy Banana Bread
Recipe from “Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living” by Alisa Fleming (yours truly!)

This Recipe is Vegan, Dairy-Free, Egg-Free, Soy-Free, Sugar-Free and Optional Nut-Free

“Going out on a limb, I created a banana bread recipe that is completely void of added sugar of any kind, relying solely on the extra-ripe bananas for their natural sweetness. What resulted was a mildly sweet loaf of bread that my entire family adores. It is perfect for breakfast, and won’t leave you face down on your keyboard by 10am. Feel free to make this bread the night before, allowing the banana flavor to infuse and giving the bread time to take on some moisture. If you do prefer a bit of a sweeter loaf, add a bit of sweetener with the wet ingredients.” – [Yes, I just quoted myself]
 
1/2 Cup Unsweetened Milk Alternative of Choice
2 Tablespoons Ground Flaxseed
2 Cups Whole Grain Spelt Flour or Whole Wheat Flour
1 Teaspoon Ground Cinnamon
1/2 Teaspoon Ground Nutmeg
1-1/2 Teaspoons Baking Soda
1/4 Teaspoon Salt
1/4 Cup Grapeseed or Coconut Oil
1 Teaspoon Vanilla Extract
3 to 4 Medium-Sized, Very (Very) Ripe Bananas, Mashed (about 1-1/2 to 2 cups mashed)*
1/2 Cup Nuts, Dried Fruit, or Other Add-ins (optional)
 
Preheat your oven to 350ºF (175ºC) and grease a 9×5-inch loaf pan. In a large mixing bowl combine the milk alternative and flaxseed and set aside. In a medium-sized bowl, sift together the flour, cinnamon, nutmeg, baking soda, and salt. Set aside. Returning to your mixing bowl, blend in the oil, vanilla, and bananas until well mixed. Stir in the dry ingredients by hand, being careful not to over-mix; a few lumps are okay. Gently fold in the nuts, fruit, or any other add-ins, if using. Spread the batter into your prepared loaf pan, and bake for 30 to 35 minutes, or until the top is browned and resilient to the touch. Allow the bread to cool in the pan for 10 to 15 minutes before removing it to a wire rack to cool completely.

Mini-Loaf Option: The loaf pictured above is actually a mini-loaf. This recipe will make four mini loaves, baked at 350º for about 22 to 25 minutes. I topped the loaves with some sliced almonds just before popping them in the oven and subbed the vanilla extract with 3/4 teaspoon almond extract for a slightly almond vibe.

* I prefer to use a full 2 cups of banana for the deepest flavor and a very moist bread, but using 1/2 cup less will allow the bread to rise a bit more.

Yields 10 to 12 servings

Homemade Strawberry Julius … The Ultimate Workout Reward!

Posted by alisa on May 1, 2009 | 15 Comments

Whew! 5 days into the new fitness program and it is definitelly kicking our butts. Thank you all for your inspiring comments the other day, we are keeping motivated!

Thus far my husband and I have done three days of 90-minute cardio-type weight and muscle training (can we say torture?), an hour of some serious cardio, and 90 minutes of the hardest yoga I have ever done. I am trying to add in some walking along with that to keep these stiff muscles moving! Did I mention we signed up for two-hour long tennis lessons. Call us insane, but we are actually enjoying it … that is, now that the initial bout of cripling pain is wearing off.

So, with this new fitness routine comes an amped up diet. More calories (yes, I said more!), more protein, less sugar, and less fat. The two aspects that are hardest for us are the protein load (to be addressed in another post) and the less sugar. We are sugar addicts around here. Pretty much the only sugar found in the meal plans is slated for post-workout.

Okay, I must admit, that part is genious. Think about it, you can have that wonderfully sweet and thirst-quenching drink and delicious bar … AFTER you finish your workout. Can we say motivation?

The recommended post-workout drinks contain milk in some form or another, so I have had to invent my own. Needless to say, I have spent all week perfecting this post-workout beverage to get the biggest enjoyment bang for my buck. The most important aspect is that the drink have a 4:1 ratio of carbs to protein. Surprisingly, that means a lot of wonderful sugars in the form of fresh fruit and sweetener.

Since I am using Egg White Protein Powder (but you can use another type if you wish), the famous “Julius” immediately came to mind, and since it is officially strawberry season … well, need I say more? Of course, this is a versatile, easy little recipe that you can use as a recovery drink, for added protein (say for those little ones), or as a dessert … just see my notes below. Enjoy and have a great weekend!

Rewarding Strawberry “Julius”

This recipe is optional vegan, optional egg-free, dairy-free, soy-free, gluten-free, and nut-free

• 2 Cups Strawberry Halves
• ½ Cup Water
• 3 Tablespoons Honey or Agave Nectar or 1/4 Cup White Sugar (I use honey)
• ½ Teaspoon Vanilla Extract
• Pinch Salt (optional)
• 2 Cups Ice
• 1.5 Tablespoons Egg Protein Powder (or enough of your favorite protein powder to equal roughly 16 to 18 grams of protein OR if you aren’t seeking a big protein boost, use 1 large egg white)

Combine the strawberries, water, honey, vanilla, ice, and salt (if using)  in your blender and blend it to a nice smoothie consistency. Add more water or ice as you see fit. Add in the protein powder and just give it a few quick pulses to blend it in.

A Few Quick Notes:

• If using egg protein powder, it will nicely foam up like a Julius very quickly. I can’t say for other protein powders since I haven’t tried them, but the taste should still be excellent. If not using this for a protein drink, you can also use 1 large egg white (3 T pasteurized egg whites) in place of protein powder.
• If you aren’t looking for a 4:1 ratio in particular, feel free to reduce the sweetener to your taste. 
• If you want lower calories, reduce both the sweetener and the protein powder in half (but for optimum indulgence, I don’t recommend it!).
• If you just want a dessert, go ahead with the protein powder or sub in a pasteurized egg white, or unsweetened milk alternative in place of the water for more of a strawberry smoothie.
• As is, each serving has about 10g of protein, just under 40g of carbs, and is so incredibly yummy!

Yields 2 yumilicious servings

Blog Events: This recipe was submitted to the Strawberry Feast at My Kitchen Treasures.