Natural Cravings and Banana Oatmeal Cookie Muffins
Over the past couple years, my family has progressively evolved into naturalists. (Maybe it’s been sneaking up forever, and I just haven’t given the change much thought until now.) I’ve gone from filming “wildlife” documentaries about the household cat to clambering around on the treacherous rocks at Cabrillo Beach, gasping in awe at the sight of a small green arthropod (in this case, a forgivable crab and not a spider 🙂 ).
My brother, though he won’t admit it, knows everything about all kinds of animals (he taught me to distinguish between a hammerhead and a shovelnose guitarfish on Pinterest). As for my mom, she has joined iNaturalist, the free site that allows everyday people to record sounds or images of animals or plants along their daily routes and crowdsource species information on their own finds. Since it includes a substantial population of nudibranch identifications, I might end up joining myself eventually.
My dad? Well, he is performing a method study of seventeen-year cicadas by practicing their ritual dormant state (he imitates a rock all day.) Not that there’s anything shameful about that – I’ve had enough people look at me funny for spouting the word “crinoid” to know the phrase “to each his own” by heart.
Meanwhile, I’ve been doing some foraging at the local plastic hole and in the preservative forest, searching for the species of grocery I feel good about posting about on this blog. When I came up with some perfect yellow bananas and a bar of Endangered Species dark chocolate with cranberries and almonds, this recipe became a reality.
These muffins are hearty, very banana-y, and moist. The nutty chocolate is not too sweet, so its sharp darkness and the tart cranberries really shine through. The idea is a soft banana muffin topped with chewy oatmeal cookie. The result is delicious, and sweetened only naturally with very little fat. If you are seeking homegrown energy to power your daily migrations or pollination excursions, try this recipe.
Banana Chunk Oatmeal Cookie Muffins
Based on recipes from Food.com and Amy’s Healthy Baking
Makes 12 regular-sized muffins
Ingredients:
cookie dough
- 1 packet Quaker instant oatmeal, Raisin Date and Walnut flavor
- 1 tbs whole wheat flour
- 1 tbs creamy peanut butter
- 1 tbs pure maple syrup
- 1 tbs water
- 1/2 of an Endangered Species cranberry almond dark chocolate bar (break into uneven chunks; save a few to go into the muffin batter)
muffin batter
- 2 bananas (mash 1.5 of them; reserve 1/2 of one to slice for topping)
- 2 eggs
- 5.3 oz (one container) Dannon Light and Fit Banana Cream flavor yogurt
- 1 cup whole wheat flour
- 1 packet Quaker instant oatmeal, Raisin Date and Walnut flavor
- 1 tsp baking soda
- scant 1/2 tsp salt
- 1/4-1/3 cup water
- 1 ounce dried cranberries (I used a single-serving box of Craisins)
- dash cinnamon
- 2 splashes ginger
(reserve some chocolate from cookie dough above for batter)
Directions:
For cookie dough: In a small bowl, combine one packet oatmeal, 1 tbs whole wheat flour, 1 tbs smooth peanut butter, 1 tbs maple syrup and 1 tbs water. Add in about 2/3 of your chocolate chunks. Stir. Chill cookie dough in fridge while you make the muffin batter.
For muffin batter: Place 1-1/2 bananas in a large bowl, broken into several pieces. Using a fork, mash the bananas as much as possible. Crack in two eggs, and beat them with the mashed banana. Add yogurt; mix well.
Pour dry muffin batter ingredients into wet mixture. Mix to combine; batter will be dry. Add 1/4-1/3 cup of water (I used about 1/3 of the empty 5.3 ounce yogurt container to measure my water).
Sprinkle in remaining chocolate chunks. Add a dash of cinnamon and two splashes of ginger. Add dried cranberries. Stir gently; do not over mix.
Baking Directions:
Preheat oven to 325 Fahrenheit (I did this just before I started making the batter, and after I had put the cookie dough in the refrigerator.)
Line a standard-sized muffin tin with 12 nonstick muffin cups.
After muffin batter is ready and cookie dough has chilled for about 15-20 minutes, spoon equal portions of muffin batter into each muffin cup. Use remaining 1/2 banana to top each muffin with one to two banana slices.
Bake muffins for 5 minutes. Remove from heat and add a glob of the oatmeal cookie dough to each one (I found it worked best to scoop up small globs in a spoon, then form them into vaguely cookie-like patties with my fingers before placing them on the muffin tops.)
Return muffins to oven. Bake for an additional 12 minutes or until muffins are golden brown and set, and a cake tester comes out clean. Avoid over-baking as this will make the cookies less chewy.
Allow to cool. Serve warm and melty. These are also good very chilled, though I wouldn’t recommend them at boring room temperature. Enjoy!
Chocolate Fudge Breakfast Cake with Peachy Mango Tang
If you live in the US and ever shop at such supermarkets as Safeway or Albertson’s, you’ve probably been inundated recently with flimsy paper game boards and tiny tear-off tickets. The goal of the Monopoly grocery game, as you may or may not have cared to read in the instructions, is to keep shopping, wear your eyes to charcoal nubs and hunch your back into a hilltop while you pore over the game board, struggling to match a set of alphanumerical tickets to the prize that a certain combination allows you to win, “potentially.”
Meanwhile, the grocery store issues the same tickets over and over so you’d have to travel the US to find all the unique codes to win a prize. If this seems like too much work, there is also an online sweepstakes wherein you can enter codes on specially-marked tickets and get a message that your code is not a winner. In exchange, the site will collect your contact info for who knows what subliminal purpose, as if the great wide Internet didn’t already provide this information for anyone curious as long as the inquirer swore their conniving intentions.
If you by some cosmic accident earn all the tickets required for a certain prize, you can take your fragile ticket-game-board to a store and, providing no desperate rival tears it out of your grasp on the journey, show your “potential winning game board” to an employee, who will surely call over several others of increasingly intimidating stature within the company hierarchy, until one finally has the authority to convince you that you are not eligible to receive your prize after all.
Or, alternately, the employees may surrender and give you that $35,000 vehicle or $200 family picnic. Thinking you have triumphed, you will march through all the red tape to actually obtain your prize, no doubt to find that your Cinderella story is fleeting: the fairy godmother may give you a free car, but she’ll certainly not help you pay for gas or maintenance after that fender-bender resulting from your boundless road excitement upon having won against all odds. You may well receive a free jar of pickles for a family picnic, but there’s no guarantee your family will be willing to budge from the Superbowl commercials or eat their sandwiches without fighting over the Frisbee and making all the potato salad spill on your nice new checkered blanket. Is that heartwarming family experience really worth $200? Or your newly incurred blindness and hunchback?
For most of us, who will not “win” anything at all, the contest simply results in lifelong trauma from seeing this old geezer threatening us with the heavy hand of capitalism around every corner of the supermarket:
Regardless of the threat posed by this skulking symbol of human subjugation and dehumanization as hopeful middle-class citizens are reduced to statistics in an odds ratio, I have bravely continued to shop at my local grocery stores. After all, I had to buy ingredients for this fudgey, chocolatey breakfast cake for one with a touch of tropical tang that made my morning marvelous. Besides, I might as well collect the tickets while they’re available: I might win a prize!
You don’t have to win the lottery to taste this hearty, intriguing, and indulgent microwave cake. All you need is five minutes, a microwave, and a few commonplace ingredients you probably already have lying around (feel free to replace the brands/flavors I used with ones that suit you). Fuel up for the race to the top – but don’t get so strong and nourished you beat me to that $200 family picnic, or I’ll be so mad I just might have to sue you!
Chocolate Fudge Breakfast Cake with Peachy Mango Tang
Serves one
Ingredients:
cake
- 1/4 cup unsweetened cocoa powder (I used Hershey’s)
- one single-serving packet bananas ‘n’ cream instant oatmeal
- dash ginger
- 1 egg
- one single-serve Jell-O brand sugar free crème brûlée rice pudding cup (103 grams)
- 1 tbs chocolate peanut butter blend (I used Reese’s Spreads)
- 1 tsp honey
- 1 tbs semi-sweet chocolate chips (I used Nestle)
topping
- one container nonfat peach Greek yogurt
- 1 tbs sweetened flaked coconut
- handful of dried mango (I used a 10 g pouch of Crispy Green brand dried mango)
- 1 tsp honey
Directions:
In a medium microwave-safe bowl, combine cocoa, oatmeal, and ginger. Mix.
Beat in egg. Add pudding, peanut butter, and honey. Mix to combine. Batter will be thick.
Stir in chocolate chips.
Microwave batter in microwave-safe bowl for about 2 minutes or until cooked through (I did 1-1/2 minutes but found my cake was just a little on the fudgey side).
Top with yogurt, coconut flakes, dried mango, and a drizzle of honey. Enjoy warm.
Good Morning Smoothie Featuring Post Honey Bunches of Oats with Almonds
I come from a cereal breakfast family. Every morning when I was in elementary school, I took for granted that cereal with milk would be breakfast. It wasn’t until high school that I began to branch out with toast, eggs, and other more interesting creations. But I can’t say I’ve never looked back.
Over the years, various brands and flavors of cereal have taken on certain characters for me based on the memories I associate with them.
For instance, one of the Spiderman movies came out when my brother and I were both in a Froot-Loops phase. The cereal began advertising Spiderman trinket bobbleheads inside each box, so every time we opened a new box we’d discover a new plastic treasure to end up forgotten on the floor a few minutes later. Now every time I see a picture of Spiderman I smell the sugar and food coloring of Froot-Loops.
Image copyright Marvel Comics, found on https://craytoncomicblog.wordpress.com/2010/11/07/review-157-carnage-1-oktober-2010-marvel-comics/
When I was around twelve, in that awkward stage between unhealthy child muncher and unhealthy dieting tween, my family was on vacation in some So-Cal town. Because everyone was picky about breakfast, Dad took us kids to the local grocery store to get whatever we were willing to eat. I actually wanted to try something different, so I picked out Cinnabon cereal: basically tiny stale cinnamon buns in milk.
Image found on http://forthemommas.com/store-deals/weis-markets/weis-kelloggs-cereal-low-87
I was disappointed that the cereal wasn’t as amazing as a real cinnamon bun. My mom also noted that it was lower in nutritional value than the cereals I would usually eat at home (Special K, Honey Bunches of Oats, Post Selects, etc.) I renounced the cereal, teary-eyed and embarrassed.
The lowest calorie cereal I could find in the grocery store back home was Fiber One 80 calorie cardboard squares. My first year of high school, I would pour a few squares into a bowl that had once overflowed with Froot-Loops, add a few drops of skim milk, and slice up two strawberries to match the picture on the box.
Image found on http://www.mrbreakfast.com/cereal_detail.asp?id=1462
One time my mom was trying to convince me I wasn’t eating enough and insisted upon measuring my cereal. I was terrified I would discover I had poured more than a serving size into the bowl, but actually it was less than the stated 3/4 cup. My mom and I looked each other in the eye, both knowing I had a problem, both unsure whether to laugh or cry. I’ll always remember that moment as one of the painful sunbeams that has illuminated my long and ongoing path to healing.
This past summer, my mother, 14-year-old brother and I were on snack break at the Natural History Museum. I chose to grab a single-serving convenience cup of Honey Bunches of Oats with Almonds, an old favorite, and some Greek yogurt to mix into it.
Image credit: “NaturalHistoryMuseumOfLosAngelesCounty” by David Leigh Ellis – Self-photographed. Licensed under CC BY-SA 3.0 via Commons – https://commons.wikimedia.org/wiki/File:NaturalHistoryMuseumOfLosAngelesCounty.jpg#/media/File:NaturalHistoryMuseumOfLosAngelesCounty.jpg
My brother eyed my purchase suspiciously and remarked, “You know those cereal cups are for college students, right?” Since I was shipping off to my first year of college at the end of the month, I felt entitled to eat college convenience food. My brother just shook his head as I mixed the yogurt into the sweet granola clusters and flakes. Clearly I was a precocious one.
I haven’t seen any convenience cups of Honey Bunches of Oats at the 7-11 near my college. I’ve missed them, and I feel like I’m not getting the real college experience my brother promised. So now while home for winter break, I decided recently to pick up a full box at the grocery store, a better value than those individual cups anyway. As soon as I brought it home, my mind was whirring with ideas of recipes to use it in.
This one is pretty simple: a fueling, invigorating blueberry orange smoothie with a full serving of Post Honey Bunches of Oats with Almonds for added crunch and a spoonful of crunchy peanut butter for added energy. Feel free to use almond butter or any other nut butter of your choosing.
Blueberry Orange Peanut Butter Crunch Smoothie
serves 1-2
Ingredients:
- one single-serving container Greek blueberry yogurt (I used Yoplait Greek 100)
- 1/2 cup plain almond milk
- 1 whole large navel orange
- 1 frozen banana (or use a fresh banana and add more ice)
- a couple ice cubes
- 3/4 cup Post Honey Bunches of Oats with Almonds cereal
- 1 tbs crunchy peanut butter
Directions:
Peel orange and separate segments for easier blending. Place most of the orange segments in the blender, but reserve one or two for garnish.
Pour almond milk into blender. Add yogurt, frozen banana, and ice cubes.
Blend until smooth
Add cereal and blend for about five seconds, just to mix it in.
Pour smoothie into serving glass. Garnish with reserved orange slice(s) and a scoop of your favorite nut butter. Enjoy cold.
Up and at ’em!
Inspiration from an Unlikely Source
As a health food blogger, I try to make healthy recipes. Recipes that nourish the body, mind, heart and soul while also occasionally buying into the latest health food trends. Typically my philosophy is to incorporate as many whole grains and fresh produce as possible into my recipes, with vegetarian protein, and keep it as light as I can on the fat and sugar while still maintaining a good flavor. Any recipe I share on this blog is one I would recommend to the health-conscious. One I feel proud of sharing.
That’s why it’s kind of strange that I came upon the inspiration for my latest baked goodie while inside a Cinnabon.
Our Israel trip was coming to a close, and on one of our last sultry, sweaty days in Tel Aviv, the group leaders gave in to certain people’s whining and led us out of the white sunshine into a nearby Cinnabon (yes, they have that in Israel.) I had never been in one before, but was shocked to see that a wide array of otherwise sensible people all share a strange affinity for stuffing their faces with freakishly large balls of sugary pastry smothered in way too much chemical-ridden icing. Some even get an extra little container of icing to go with their huge boxes of cinnamon rolls, as if the inch of frosting smeared on top of each roll is not enough.
To ease my anxiety as I watched these horrifying proceedings, I distracted myself by thinking of cinnamon-y things I could make when I got home. I knew I wanted to show the world there was another option, besides splurging on a calorie-bomb cinnamon roll with little nutritional value. There is a way to enjoy the sweeter things in life in a more wholesome, homemade way. I knew I wanted to make something that would show up Cinnabon, show them I could be more creative with the elements of pastry dough, cinnamon, sugar and cream cheese, rather than merely rolling it into a circle and feeding it to the masses. I really wanted the cheese aspect to be a big part of this endeavor, since who doesn’t love cream cheese icing on a cinnamon roll?
That’s why the idea of a cinnamon roll cheesecake popped into my head. Instantly I could see myself pulling a perfect, delicious concoction out of the oven, sharing it with like-minded family and friends who’d love it, getting a billion likes on my blog, eventually opening up a store of my own to sell these creations to the world. This was going to be big. This was going to transform the world as we know it.
When I got home, not a day went by that I didn’t have some thought of my grand scheme to put my own spin on Cinnabon’s goods. And this week I finally pulled it all together and put my plan into action.
While I don’t know if it will exactly change the world, this cinnamon roll cheesecake will certainly change your day for the better. Enjoy it as a rich, yet sinless breakfast treat, or cut yourself a cold, creamy slice for a unique dessert. Serve it at brunch or as an evening snack to guests, health-conscious ones or otherwise, they’re all sure to find something to love in this pastry-like cake that’s heavy on the good and light on the guilt!
Sweetened with honey and Truvia baking blend, the cinnamon roll dough wraps around a generous portion of decadent yogurt-based cheesecake that’s higher in protein and lower in calories and fat than typical cheesecake. A cinnamon-honey swirl sweeps through the whole thing, and a sprinkling of Post brand Great Grains Crunchy Pecan cereal and succulent dried cranberries makes for a wonderfully textured topping to round out this roll.
If you are looking for a healthy alternative to highly processed pastries, or a fun and different dessert, or just want to bake a delicious cake for you and family and friends, give this recipe a try. Find the complete recipe here: Cinnamon Roll Cheesecake
Breakfast with Tarzan
Sometimes I think of what foods I would make for my favorite childhood characters. It may seem like a mundane thing to fantasize about, but when you’re a chef and a food blogger (not to mention a shameless teenage Disney addict!) it makes sense that this is the direction your mind should wander.
For instance: I would give Winnie the Pooh a honey cake, but maybe one with less sugar to assist him in watching his waistline! For Snow White I would bake a peach or cherry pie (anything with apple in it would probably give her post-traumatic stress, poor child.) I would be a little intimidated by the prospect of cooking anything for Remy (the rat from Disney’s “Ratatouille”) since he’s a much fancier chef than I could ever hope to be…maybe I’d just let him cook me something. Above all, I think my cat would eat well the day I introduced a little rodent chef into our home!
But what does one make for Tarzan the ape-man? It must include bananas (obviously) but what else? It should be complicated enough to spark the higher gastronomical intellect that resides in the brain of any human, even one who has grown up with gorillas who must be content with unadulterated bananas. It should be healthy enough to fuel him for plenty of swinging through the trees, but also sweet and delicious enough to get that serotonin kicking in (because you never know when a gorilla-guy is going to decide to bite your head off!)
The solution:
I think I’ve nailed the magic formula with this sinfully sweet yogurt parfait. Less processed cereal and non-GMO yogurt with fresh banana makes it closer to nature, whilst salted caramel flavor provides that lovely flavor of the high living all humans crave. A good balance of nutrients complete with fiber, protein, calcium, and potassium, this luscious cup of layers would be a perfect breakfast to serve Tarzan in the treetops before a day of riding the vines or fighting off evil wild predators. But I suggest doubling the recipe – he’s a big guy, and you know he’ll scarf down the whole thing before you get to taste a bite!
Caramel Pecan Banana Bliss Parfait
serves one
Ingredients:
- 3/4 cup Post brand Great Grains Crunchy Pecans cereal
- one container Brown Cow brand Greek Salted Caramel on the Bottom yogurt
- 1/2 banana, sliced
Directions:
In a tall glass, layer cereal, yogurt, and banana slices until all ingredients are used up.
You can do this however you like – my strategy, if you’re curious, was this: I layered first cereal, then yogurt, then a few banana slices, then more cereal, yogurt, banana, and repeated the process until I had a gorgeous glass full of yum!
Triple Fusion Food: Shakshuka Pizza Wrap
Cat sleeping outside a pizza restaurant in Israel – I guess the waiters were taking too long to bring his pizza!
Before going to Israel, I was told one food I would see everywhere would be shakshuka, an egg dish with tomato sauce and sometimes feta, herbs, and/or chickpeas. I was told it would be served all day, every day, from the fanciest restaurants to the seediest hostels… I prepared myself to be mopping up a lot of tomato sauce with pita bread. And I went to Israel and… we saw shakshuka once. Maybe twice in the same hostel. And it didn’t look all that inspiring, so I did’t try any. I knew I could make something better at home than anything the cheap hostel kitchen came up with.
Rather than going the classic egg-on-top-of-tomato-sauce-on-top-of-pita-bread route, I got it in my head to try something a little more original: a shakshuka pizza. The pizza idea evolved even further and I decided to make a shakshuka pizza burrito. You can’t get more American than Mexi-Israeli-talian fusion food!
I swear this idea is really going to take off. They’re going to be serving it in food trucks across the country. It’s the perfect combination of all three of the multicultural dishes it encompasses: the protein and succulent tomato sauce found in shakshuka mesh well with the fresh veggies that are common pizza toppings, and the whole thing is conveniently rolled up in wrap format, courtesy of a Flat Out flatbread, that makes it fun and easy to eat. With the wholesome protein of an egg, the vitamins and fiber from numerous veggies, and the whole grains and balanced nutrition provided by the Flat Out flatbread, this recipe makes a mighty meal for any time of day.
Here’s my recipe, but feel free to get creative and elaborate on it – make it a fusion of all the cultural flavors you find most delicious! If you have a cool idea for how to infuse even more tasteful elements into this wrap, please do comment!
Shakshuka Pizza Wrap
serves one
Ingredients:
- 1 Flat Out brand light original flatbread
- 1/4 cup tomato sauce of choice (I used Ragu brand)
- 1/4 cup shredded mozzarella cheese (I used Lucerne brand fat free cheese)
- 1 egg
- 1 cup raw kale
- 3 white mushrooms
Directions:
Spread tomato sauce across Flat Out flatbread, leaving only a little plain space around the edges. Sprinkle cheese on top. Quarter and add mushrooms. Heat this in microwave until cheese is melted.
Cook egg sunny side up. Remove from heat and place in center of flatbread.
Arrange kale across middle section of flatbread.
Roll flatbread around egg and kale to create a wrap.
Enjoy! Bon appetit, l’chaim, olé, etc.
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The End of the Tunnel!
Hello out there,
It’s nice to be back! In case you are new to this blog, I just returned on Thursday from a twenty-five day teen trip to Israel that expanded my brain, taught me a thing or two about the holy land (and about b.o. as a major world issue!), and at times tested my physical and emotional limits. While the trip was awesome overall and a lot of fun, it was also my first time outside the U.S., the longest time I’ve ever spent away from my family, and many times I was presented with challenges I didn’t think I could overcome, like climbing Masada and descending into the Tunnel of Hezekiah.
I suffer from claustrophobia. Apparently the ancient Hebrews did not, for at one time King Hezekiah ordered a deep, dark tunnel to be dug beneath the City of David to reach an underground water source. Before traveling to Israel, I’d read about this tunnel, how it was dug by two groups of workers at two starting points, and they used a complex system of signals to ensure the two tunnels would meet and merge into one.
According to the fictional book The Source by James A. Michener, the two paths were off from each other until one of the diggers realized the other had strayed and enlarged the tunnel at the middle to encompass the divergent path and preserve the mistaken one’s dignity. I was interested to see what this tunnel looked like in person – until I reached the entrance and saw a long, steep flight of slippery stairs leading to a tiny, cramped hole of blackness.
Could I turn back? Already I was marching down the stairs, herded by the wave of tourists that had come along with my educational group. The human current pushed me down, down, down, and I resigned myself to making my slow way towards the source of my fear, clutching the rusty banister for dear life.
The stairs seemed to extend forever. When I finally reached the bottom, there was the mouth of the tunnel gaping at me. From the light emitting from a few lamps within, as well as all the cell phones blaring from the tourists around me, I could see a little clear, rushing waterfall leading the way from the ground on which I stood down into the black hole, which was hardly tall or wide enough for a modern person to comfortably fit into. My fellow group members ahead of me scrunched down and stepped inside, instantly vanishing. I could feel the impatient stirrings of the tourists behind me. It was now or never.
I sucked in a deep breath, then took one step onto the rushing water. I expected to be carried away by the current, but it was really just a nice jet of water like a cold, mucky jacuzzi massaging my ankle. I took another step in and crouched down to be swallowed by the tunnel.
Following the footsteps of the people ahead of me, I navigated my way through the space which seemed infinitely too small. The rough rock walls seemed to be closing in on me, and I was sure the rushing water would sweep me under.
As the minutes passed, I marched onward and presently found the fear and anxiety growing dull. I became aware of the gentle coolness of the water washing over my feet; surely this water was too calm to knock me over. I began to move forward more confidently, clutching the glowstick I’d been issued at the front to my heart – I didn’t need light to find my way.
The space in the tunnel widened, then constricted again at different points. But I was no longer scared – I was intrigued, excited to move forward (so much so that at one point I bumped my head.)
But I didn’t let that phase me. I continued on, noticing how the path took a sudden haphazard turn – that must be the point where the two diggers met and adjusted for the miscalculations of one.
When I saw the light at the end of the tunnel, I was happy to arrive at the end. But as I emerged into the fresh air again, I was not merely glad the ordeal was over. I was piqued with fascination with the history of this land I found myself in on an unprecedented 25-day adventure.
25 days later, I got on a plane bound for home, after an experience I will never forget. I had lots of adventures and tried lots of new things in Israel, many of which I would have been too afraid to do if I hadn’t been forced into it. As the plane took off I knew I had come to the end of a long tunnel – I was going home. But as part of being in the “tunnel” of being away, my horizons had actually broadened, not narrowed like the walls of a tunnel. In the darkness I had found light: I had become enlightened about many modern and ancient aspects of Israel that I didn’t know before, and I had also caught glimpses of the inner light inside of me that powered me to keep going during the hard moments of the trip.
Now that I’ve come to the end of the tunnel, I am inspired to take the lessons I learned inside about my culture, my planet, and myself, and use them in my life here in the states. Some of these lessons are deep and profound, and maybe I’ll post more on them in later writings if the jet-lag ever wears off. Some of them are lighter and seemingly insignificant – for instance, in Israel I saw a lot of interesting ideas for foods that inspired me to make some different things at home. Some of the ideas I had are based on traditional Israeli fare, some on the American-ized junk food that was accessible everywhere we went, and some just from random inspiration that hit me while traversing the holy land.
The first recipe I’m posting here, I made a couple days after returning home. It is inspired by the quiche that was served as a breakfast at several of the hostels our group stayed at. I didn’t try the sad, stale-looking concoctions languishing in the buffet troughs during the trip, but the idea of quiche appealed to me. So when I got home I picked up some fresh, reliable ingredients to make my own!
These Italian Veggie Quiche Muffins are quick to make, and are sure to be even quicker to disappear from your family breakfast table! And since they’re packed with fresh vegetables and lack a carb-y crust, each is a healthy and relatively low-calorie option to fit into a nutritious breakfast. Scrumptious and satisfying, served warm with melty cheese and pesto sauce gracing bites of baked egg and flavorful veggie morsels, these delicious and nutritious savory muffins are a perfect addition to any breakfast or brunch.
Are you hungry? Well, get ready for the light at the end of that tunnel! Click here for some yummy Italian Veggie Quiche Muffins for you, family and friends to enjoy.
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A Different Breakfast
It’s healthy to vary one’s diet to get the full breadth of nutrients available. I don’t stick to one particular breakfast but always try to have something different each day. However, especially with the end of school and finals crashing down upon me this past week, it’s easy to get caught up in convenience food ruts, always breaking down and heating up that frozen burrito or making that instant oatmeal, just dumping in fuel so I can get out the door. But I happen to be picky about what fuel I use to run my busy day. I prefer to eat something healthy and different, even if it means a bit more preparation.
I don’t believe in the common excuse “but I don’t have time to make a healthy breakfast or to cook myself.” That’s why I made time last weekend to go shopping for ingredients. I tried to buy the most eclectic stuff I could find in the produce section of my local market, accumulating a diverse combination in my grocery basket that made my mom’s eyebrows do a little wiggly dance on her forehead. I informed her, “today I’m making a recipe. Tomorrow I’m going to have a DIFFERENT breakfast.” She smiled as I added the disclaimer, “I don’t know if it will be a good breakfast or not. But at least it will be different.” That evening, I made most of the recipe ahead of time, assembling the raw veggies and the hot food in separate containers to prevent the spinach from wilting. I popped them both in the fridge, and on Monday morning all I had to do was mix it all together in a bowl and devour.
Luckily for me, the breakfast was not only different, it was also great tasting. Here’s what I put in: a plantain banana, a good source of vitamin A and C, fiber, and protein, cooked in honey and spices; a tad of caramelized onion (mostly just for flavor); one Lightlife brand veggie protein link (basically a fake-meat sausage/hot dog for vegetarians) that contributed protein for not many calories but could have been more flavorful; all served on a bed of the superfood spinach; tossed with cherry tomatoes, feta cheese for calcium and protein, and a sprinkling of cranberries. The result: a healthy and yummy make-ahead breakfast salad that pleases the palate and provides essential nutrients. You do have time to make a healthy breakfast. With a little planning over the weekend or in a free evening, this nourishing meal can easily be thrown together the night before you intend to enjoy it. So go ahead and take up the challenge! Step outside your comfort zone. Try a different breakfast. Make this Plantain & Protein Breakfast Salad.
Plantain & Protein Breakfast Salad
serves one
Ingredients:
- 1/4-1/3 of a small white onion
- 1 tsp Earth Balance Whipped or Original Buttery Spread
- 1/2 tsp brown sugar
- 1/8 tsp salt
- 1 medium plantain banana
- 1 tsp organic honey
- dash of cinnamon
- dash of nutmeg
- dash of sage
- 1 Lightlife brand Smart Dogs Jumbo Veggie Protein link (or other veggie hot dog of your choice)
- 2 cups baby spinach
- 5 cherry tomatoes
- 1/4 cup Lucerne brand reduced fat crumbled feta cheese
- 1-2 tbs dried cranberries
Directions: To make caramelized onions: First, prepare the onion by chopping off both ends, peeling off the skin, washing the onion, then cutting off the amount you want to use.Cut this into several rough strips.
Toss the onion strips with the salt and brown sugar.
Place Earth Balance in pan. Heat to medium until Earth Balance is melted.
Place onion pieces in pan. Cook over medium heat until they are very soft and brown.
Remove from heat and set aside.
Now, make the honey-spiced plantains: Peel plantain banana. Cut into circular slices, then cut each slice in half to speed up cooking.
Mix together plantain slices, honey and spices.
Spray pan with nonstick spray. Place plantain pieces in pan. Cook over medium heat until they begin to soften. Remove from heat and toss with the caramelized onions.
Cook the veggie dog according to directions on package. Cut into round slices.
If you aren’t eating this right away, Store the onion, plantain, and veggie dog pieces in one airtight container. In a separate container, assemble the cold veggies: combine spinach, tomatoes, feta cheese, and cranberries.
Store both containers in the refrigerator.
The following morning, heat hot food in microwave. Then place all ingredients into desired serving bowl and toss. Enjoy!
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Tropical Fruit & Crème Swirl Smoothie
The most amazing things in the world are also often the most elusive. For instance, I was just watching the show Blue Planet with my little brother (we’re both biology nerds and I for one could watch echinoderms for hours), and the episode we watched was on the abyss, where many of the species are unknown to science. The abyss is home to the creatures that are the stuff of legend even today, such as the giant squid, which has never been seen alive. Most people – especially those who don’t habitually watch nature programs – are never really exposed to such fascinating creatures as the glittering bioluminescent firefly squid and the chambered nautilus. But as science and technology advance, even the distance of 4000 meters and the elusive nature of many of these creatures cannot keep them forever obscured from the lens of science and even the fascinated eyes of the everyday public.
I visited a nearby aquarium on a class field trip today, and discovered they had installed a new exhibit dedicated to the little-known, yet captivating world of abyssal life. Things that had previously only lived in textbooks and on the television screen for me were now available before my eyes (and at my fingertips as I got to touch a moon jelly.) Fantastical creatures such as spiny crabs and giant isopods (sea roaches) were brought up from the depths of their natural home to serve as ambassadors in educating us surface-dwellers about their elusive relatives deep in the sea. It was both sad and exciting for me to see this – shy creatures usually prefer to remain that way, but their presence likely served a noble purpose in helping to make the public care about them, and to make information about them less elusive to the scientific world.
This post deals with a smoothie-making technique that eluded me for some time, much like the giant squid continues to evade human capture. But I’m sure this smoothie tastes much sweeter that a 60-foot-long cephalopod!
For years I have dreamt of making some sort of swirled smoothie – a drinkable work of art with two different colors of flavorful libations swirled together in some sort of marbelized effect. But all my attempts at creating this mouthwatering masterpiece have failed, as the two flavors always wanted to just blend into one single-colored, homogenous mush. However, recently I was able to make a significant stride towards accomplishing my swirled-smoothie dream with this Tropical Fruit & Crème Swirl Smoothie. While the swirl was not perfect, the two different-colored smoothies did stay relatively separate:
In terms of taste this was a total success. The two flavors balanced one another in perfect harmony: the colorful swirl of tart tropical fruits tastes delicious when paired with smooth, sweet vanilla/banana crème. I added cream cheese to the crème smoothie, which added just a subtle, yet delightful, tang, as well as a smidge more protein and calcium.
Enjoy this artistic smoothie with your eyes for a moment before devouring it with your mouth! And feel good about eating this yummy work of art, for it contains several servings of fruit and is a good source of fiber, protein, calcium, vitamins, and minerals. Beautiful inside and out!
Tropical Fruit & Crème Swirl Smoothie
serves one
Ingredients:
for crème swirl
- 1 banana
- 1/4 cup plain almond milk
- 2 Laughing Cow brand Creamy Swiss cheese wedges
- 1/2 cup Greek vanilla frozen yogurt (I used Oikos)
for tropical fruit swirl
- 1 whole nectarine, cut into rough pieces
- 2-3 fresh strawberries, with leaves removed, halved
- 1 cup frozen fruit of choice (I used mango and pineapple, in keeping with the tropical theme)
- 1/4 cup plain almond milk
Directions:
First, make the crème portion of the smoothie: Place 1/4 cup almond milk, banana, Laughing Cow, and frozen yogurt in blender. Blend until smooth. Pour into desired serving glass. Place in freezer while you make the…
Tropical fruit portion: Place nectarine, strawberries, frozen fruit, and 1/4 cup almond milk in blender. (Reserve one strawberry for topping if desired.) Blend until smooth.
Remove crème portion of the smoothie from freezer. Pour tropical fruit portion gently onto crème portion and swirl in with a spoon. Top with additional strawberry slices if desired. Enjoy!
Peachy Cream Pistachio Dream
I’m no poet
And I know it
But today I’ve got the muse
‘Cause I sipped a special smoothie
And by now you’ve heard the news:
Simply magic
Was this smoothie
Not a recipe to lose.
Peachy cream
Pistachio dream
Came to me in a consciousness-stream
Add some mango
Now we’ll tango
In a tropical sunbeam.
Creamy peaches
Like the beaches
Of a land where pineapples grow
Add some chocolate
Now we’re rockin’ it
With a touch of pistachio.
Peachy dream
Of chilly cream
Like the clouds outside my door
But inside I’m slurping a smoothie
Wrapped in sweaters so I’m warm
Like those beaches
Full of peaches
Where the coconuts do grow
Wanna get groovy?
Drink this smoothie
Then the rhythm you will know
Of a tropical dance of flavor:
Chocolate, peach, pistachio.
Nope, I’m no poet
And now we all know it
But, dear reader, never fear
For you can still get the smoothie
You desire: just click here.
My poetry may be awful as the ocean glitters clear
But that does not concern us
With the blender yet so near.
You need only make this recipe
To set your tastebuds all aglow
Let them bask in these sweet flavors:
Chocolate, peach, pistachio.
Let’s go!
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True Healthy Me 