Sweet Potato and Pecan Pancakes

Served with Tod's homemade Maple Syrup....mmm

Ingredients

• 2 1/4 cups rolled oats
• 2 tsp baking powder
• 1/2 tsp cinnamon
• 1/8 tsp nutmeg
• 1/2 tsp salt
• 3/4 cup cooked & mashed sweet potato (about 1 potato)
• 1 large egg
• 2 T maple syrup
• 1 tsp vanilla extract
• 1 cup unsweetened almond milk or skim 
• 1/2 cup pecans (or walnuts pictured)

Instructions

1. In food processor, combine oat flour, baking powder, salt and spices, blend until fine, then dump in a separate bowl.  
2. If potato isn't mashed yet, put in processor and blend, adding 1 Tb water if needed.  Then add the egg, maple syrup, vanilla and almond milk, blend.
3. Add wet mixture to dry and stir until moist.
4. Stir in pecans.
5. If batter is too thick add in a bit more almond milk.
6. Spray or melt coconut oil in a large pan over medium heat.
7. Add a 1/3 cup of batter to form pancakes.
8. Cook until all bubbles have popped (about 3 mins) & flip over for 1 min. Repeat until all batter is used.
9. Serve warm with maple syrup, nut butter or preserves.

I have made extra, froze in sandwich bag, then popped in toaster or oven for quick breakfast. 

recipe from:  http://www.thehealthymaven.com/?s=sweet+potato+and+pecan+pancakes

Grilled chile-lime-ponzu chicken

Grilled Chile-Lime-Ponzu Chicken

3 small skinless, boneless chicken breasts
1/4 cup ponzu
2 tsp chili paste with garlic
2 Tb lime Juice or half a lime
1 Tb honey
2 tsp minced garlic
Pinch of salt and black pepper

Combine all ingredients in a Ziploc bag, and marinate for at least 4 hours, or up to 8 hours. Grill over medium-high heat for 5 minutes; turn and grill 5 minutes on the other side. Let sit for 10 minutes, then slice and serve over rice or in a wrap.

based on:  http://www.theperfectpantry.com/2008/09/ponzu-sauce.html

Served with:  Butternut Squash Soup and Zucchini with Mushroom, Onion and Ponzu

Zucchini with Mushroom, Onion and Ponzu

2 medium zucchini, sliced brushed with olive oil and grilled

Saute the remaining ingredients:

2 tablespoon ponzu

1/4 teaspoons crushed red pepper or pinch of cayenne

4 oz mushrooms (or 1 (3.5-ounce) package shiitake mushroom caps, thinly sliced)

2 teaspoons olive oil

1/4 cup chopped green onions (or any onion)

based on:   http://www.myrecipes.com/recipe/shiitake-ponzu-zucchini

Applesauce Oatmeal Muffins

YIELD: MAKES 12 MUFFINS

I always double this recipe because they freeze so well!

INGREDIENTS

1 cup rolled/old-fashioned oats
1 cup unsweetened applesauce*
1/2 cup milk (1/2 & 1/2, condensed milk, almond milk...whatever you have)
1 large egg
1 teaspoon vanilla
4 tablespoons butter or coconut oil, melted
1/3 cup brown sugar
3/4 cup whole wheat flour**
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup dried cranberries or raisins, optional
1/2 cup chopped walnuts, peanuts or pecans

DIRECTIONS

Preheat the oven to 375 degrees F. Line a 12-cup muffin tin with liners or grease the muffin cups.

In a medium bowl, stir together the oatmeal, applesauce, milk, egg, vanilla, melted oil and sugar.

In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon and salt (and cranberries, nuts or raisins if using).

Make a well in the center and pour in the applesauce mixture. Stir until just combined (don't overmix or the muffins will be dense and dry).

Distribute the batter evenly among the 12 muffin cups. I usually sprinkle a bit of crushed nuts/rolled oats on top.  Bake for 15-20 minutes until a toothpick inserted in the center comes out clean. Don't overbake or the muffins will be dry. Internal temp 209)

Remove the muffins to a rack to cool completely.

A frozen muffin is perfect after 20 seconds in microwave.

*I have had a bag of apples that were soft, so I cored them, chopped them (skin and all) simmered on the stovetop with some water and cinnamon until chunky applesauce consistency...and used this chunky sauce in the recipe....love the chopped peels...you don't really know what that tart bite is....

**I really like the whole wheat pastry flour, it doesn't leave that back of the tongue whole wheatness flavor that I am not used to....I can only find it online though: Link: http://smile.amazon.com/dp/B004IN43PS

Peanut Butter Freezer Fudge with Coconut and Chia

Ingredients

• 1 cup peanut butter
• 1/4 cup of coconut oil
• 1 and ½ tablespoons of maple syrup
• ½ tsp sea salt
• 1/4 cup blended oatmeal
• 1/4 cup mini chocolate chips melted
• 2 tablespoons chia seeds

Instructions

1. Cream peanut butter, coconut oil, maple syrup, and salt together in a bowl
2. Stir in oatmeal, chocolate chips and chia seeds
3. Pour mixture into a parchment paper lined small 8×6 baking dish (I used small muffin pan and paper liners) 
4. Top with mini choc chips and coconut flakes and freeze for at least 2 hours
5. Remove from freezer, carefully remove fudge by lifting ends of parchment paper
6. Cut into 1 inch squares and store in freezer separated by parchment paper

57 calories if you make 24

Green Beans with Brown Rice and Rosemary

 

Tod wrinkled his nose, but tried it anyway...he liked it, hey Mikey!  Great way to use left over rice!  I think the fresh green beans are what makes this great though

Ingredients:

2 cups green beans, ends removed
2 tablespoon olive oil
1 tablespoon garlic cloves, minced
1 cup cooked brown rice

1/4 cup chopped onion

1 tablespoon fresh rosemary

1 teaspoon salt
1/4 teaspoon black pepper

Directions:

1. Boil salted water. Add green beans. Cook until tender crisp. Drain and set aside.
2. Saute olive oil, onion, rosemary and garlic in large sauce pan for two minutes. Add rice, beans, salt, and pepper. Saute until heated through.

Healthy Sweet Potato Pie

• 4 sweet potatoes (about 2 C mashed)
• 1/4 C coconut oil melted
• 3/4 cup packed light brown sugar
• 1 C condensed milk
• 4 large eggs
• 1 tsp ground pumpkin pie spice (ginger, cloves & nutmeg)
• 1 tsp ground cinnamon
• 2 tsp vanilla extract
• 1 (9 inch) unbaked pie crust - see below

Boil sweet potato whole in skin for 50 to 55 minutes, or until soft. Run cold water over the sweet potato, and remove the skin.  I just use left over baked potatoes.  Blend potatoes in a food processor and pulse for about one minute to remove all fibers.

Place sweet potatoes in a bowl. Add oil, and mix well. Using an electric mixer, mix in sugar, milk, eggs, spices and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.

Bake at 400 degrees for 10 minutes and 350 degrees for 50 to 60 minutes, or until knife inserted in center comes out clean. Serve with cool whip and enjoy!

Health Nut Pie Crust Option:

• 1 1/2 C oat flour (I blended up oatmeal in food processor)
• 1/4 C finely ground walnuts
• 1/8 teas sea salt
• 1/2 C coconut oil
• 1 Tablespoon honey or other sweetener

Combine flour, nuts and salt. Heat your coconut oil until just melted. Stir it into the flour mixture.  Press the dough into the pie plate, I used wax paper to keep it in plate and off my hands.  Set in refrigerator until needed to let the coconut oil firm up.

Nutritional Values as figured by myfitnesspal.com:  

White Bean Greek Salad

Ingredients

1/4 cup olive oil
1/2 teaspoon sea salt
1/4 cup lemon juice (or half peeled lemon if using blender for sauce)
1 Tablespoon minced garlic
1 teaspoon cumin

2 cans drained butter bean
3 tomatoes, diced
1 cucumber, diced
2 bunches green onions, diced
1/2 bell pepper diced
1 cup fresh parsley, chopped

Directions

Using bullet blender, combine first five ingredients and blend.  Toss dressing with remaining ingredients.  This is better if it can rest for a few hours or even the next day, gently stir.

Sweet Potato, Ham and Cheese Breakfast Casserole

Traditional Ham & Cheese with Frozen Potatoes Vs. Sweet Potato, Ham and Cheese Breakfast Casserole

Sweet Potato, Ham and Cheese Breakfast Casserole

serves 4-6

Ingredients
Nonstick cooking spray
2 sweet potatoes (traditional would use frozen potatoes with pepper & onion)
3 Tbsp. coconut oil (traditional - 3 Tb butter)
1 medium onion, diced
1 bell pepper, diced
1/2 tsp. thyme
1/2 smoked paprika
1/4 tsp. pepper
1/2 cup chopped ham
1/2 cup sliced mushrooms (optional)
6 eggs, lightly beaten (I removed 4 yolk, traditional - leave yolk, add cream or milk)
1/3 cup mozzarella cheese, shredded
sprinkle with chia seeds to add extra nutrition and texture

Directions
1. Peel potatoes, cube, add, oil, onions, peppers and spices to 8" X 8" pan, toss and bake at 425 degrees F for about 25 minutes.  Stir a couple of times while baking.  (potatoes can be microwaved for a couple of minutes on high to speed up the cooking process).  They should be basically cooked before the remainder is added.

2. Turn oven down to 325 degrees F.

3. Sprinkle the ham and cheese on top of the vegetables. In a medium bowl, whisk together the eggs and evenly pour on top of the ham and veggie mixture. Top with chia seeds or salt and pepper, to taste, and then bake for about 30 minutes or more, until the eggs are set and the cheese is melted and slightly golden brown. (A knife or toothpick inserted into the center should come out clean.) Cool the casserole just slightly, a few minutes, and then cut into wedges and serve.

Lamb Stew with Beans

•  1 1/2 pounds boneless lamb meat (leftovers with gravy works well)
• 4 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• black pepper to taste
• 1 large or 2 medium onions, chopped
• 1 28-ounce can diced tomatoes
• 2 C chicken broth
• 4 teaspoons minced garlic
• 1 48 oz jar mixed beans
• 2 C chopped kale
• 2 carrots chopped
• 1 C celery
• 1 C chopped mushroom
• 1/2 C red wine
• 1 C parsley

Dump in a pot and simmer....it's stew, right?