Lemon Chia Seed Mini Muffins

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There’s something so refreshing about a fluffy, lemony muffin. The perennial classic gets a healthy makeover with chia seeds, whole grains, zero refined sugar and a scaled-down size. By the way: these muffins taste even better than the original.

Ingredients:

  • 2 cups organic whole wheat pastry flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground sea salt
  • 1/3 cup organic chia seeds
  • 2 cage-free eggs
  • 2/3 cup raw agave nectar
  • 1/4 cup organic soymilk
  • 1/3 cup extra virgin olive oil
  • 1/3 cup pure lemon juice
  • Zest from one medium-large organic lemon
  • 1 teaspoon pure vanilla extract
  • 1/3 cup unsweetened shredded coconut (optional)

Steps:

  1. Preheat your oven to 350 degrees, and line a mini muffin baking tin with muffin papers.
  2. In a large bowl, combine the flour, baking powder, baking soda, sea salt and chia seeds. Mix together.
  3. In a smaller bowl, whisk the eggs until they look creamy. Then add the agave, soymilk, olive oil, lemon juice, lemon zest and vanilla extract. Whisk it all together thoroughly, until it looks uniform.
  4. Pour the wet mixture into the dry mixture in the larger bowl. Using a metal spoon, gently scoop and fold the mixtures together until there are no dry spots. Be careful not to overmix (we want fluffy muffins!).
  5. Using a small spoon, scoop the dough into the papers in the mini muffin tin, so that each paper is about 2/3 full. Sprinkle the coconut flakes over the tops of the muffins (optional).
  6. Bake for 15-20 minutes, until the muffins puff up and a toothpick comes out clean.
  7. Let cool for 5 minutes, then enjoy!

Notes: For my first batch of these, I more or less followed a recommended recipe – but the muffins tasted like little lemony bricks. Still, I couldn’t find a healthier-sounding recipe that incorporated what I wanted. So for my second attempt, I overhauled the recipe…and it turned out deliciously :)

Fresh Popped Corn (aka popcorn)

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A few months ago I bought a bag of organic corn kernels to make popcorn; however, the thought of actually making popcorn seemed daunting and involved, so I ignored the kernels and went for other snacks. But this past weekend, I finally got up the courage to pop some corn myself – and it was so incredibly simple that I haven’t been able to stop popping since.

Ingredients:

  • 1/2 cup organic corn kernels (nothing added)
  • 3-4 Tablespoons extra virgin olive oil
  • 1 teaspoon sea salt
  • Herbs or spices for seasoning (optional)

Steps:

  1. Combine the kernels, oil, and half the salt in a large saucepan. Shake the pot from side to side to mix a bit.
  2. Put the lid on the pot and place it over high heat. After a few minutes, the popping should start. As soon as the popping frequency starts to slow down, turn the heat off. (If you leave it on to let the last few kernels pop, you will end up with some burnt corn and a sticky mess on the bottom of the pot…I learned this the hard way!)
  3. Pour the popped corn into a big bowl, add the rest of the salt along with any herbs or spices you want to try, and drizzle a little olive oil over the top before tossing it together. (For instance, try curry powder or garlic with some dried herbs, and drizzle a little more olive oil over the top.)
  4. Dig in! Store any leftovers in a tightly sealed container.

Notes: This recipe is super simple, but it may seem like there’s a disproportionate amount of oil. However, some of the oil is absorbed when cooking the kernels and that 1/2 cup of kernels, once popped, will turn into many cups of popcorn. In addition, olive oil provides healthy essential fats.

Chia Seed + PB Toast

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Meet my new favorite snack: it’s quick, easy and delish. While chia seeds may evoke memories of your childhood ceramic pets, they are actually a superfood full of omega-3’s and fiber. The seeds themselves are pretty tasteless and complement a variety of different foods; sprinkle them on cereal, in a smoothie, over sauteed greens, in hummus or salsa, or on whatever you’re eating. Chia seeds have been recognized as a power seed for centuries – they were even an Aztec staple.

Ingredients:

  • 1 slice whole grain bread
  • 1 1/2 Tablespoons pure peanut butter
  • 2 teaspoons chia seeds

Steps:

  1. Toast the bread.
  2. Spread peanut butter on the toast.
  3. Sprinkle chia seeds on top.
  4. Enjoy! (Easy as 1-2-3, right? Well, plus this last always-necessary step.)

Notes: Always look at ingredient labels when buying bread, PB and other cupboard staples. Bread: first ingredient should be a whole grain, and ideally all of the ingredients should be whole grains (enriched flour does not count!); if it contains anything artificial or that you can’t pronounce, or sugar, look for another kind. Peanut butter: should contain only peanuts, period. Go organic when possible.

Blueberry Whole Grain Muffins

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Sometimes, you just want a muffin. Make that, many times during the day – at least for me. To satiate this comfort craving, I whipped up a batch of these blueberry beauties. Not only are they delicious, they’re also whole-grain and dairy-free. Yum!

Ingredients:

  • 1 cup whole wheat pastry flour
  • 1 cup whole wheat flour
  • 1 Tablespoon baking powder
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt
  • 1 free-range egg
  • 5 Tablespoons extra virgin olive oil
  • 1 cup rice milk
  • 1/3 cup raw agave nectar
  • 1 cup fresh blueberries, washed + dried

Steps:

  1. Preheat oven to 375°F. Place muffin papers in a standard 12-muffin tin.
  2. In a large bowl, combine the flours, baking powder, nutmeg, cinnamon, and sea salt. Mix together.
  3. In a medium bowl, whisk the egg until it looks creamy; next, add the oil, rice milk, and agave and mix well. Then, stir in the blueberries.
  4. Add the wet mixture to the dry ingredients in the large bowl and stir until you don’t see any more dry-flour spots, then stop mixing.
  5. Spoon the dough into the muffin cups so that each cup is about three-quarters full.
  6. Bake for about 25-30 minutes, until the tops are golden and a toothpick comes out clean. Let cool for 5 minutes, then enjoy!

Notes: I struggled to find a single blueberry muffin recipe that incorporated exactly what I wanted (namely, whole grain and free of dairy, sugar, margarine and other less-than-healthy additions). So, I compiled pieces of different recipes with my own substitutions, and voila: fluffy blueberry comfort.

Iced Raspberry Green Tea

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With the blooming trees and warm weather that have arrived, lately it’s felt a lot like an early summer. This type of weather calls for an iced drink – the perfect way to cool down!

Blend antioxidant-rich green tea with a berry twist for some great flavor in this super simple recipe.

Ingredients:

  • 4 organic green tea bags
  • 1 organic raspberry-flavored tea bag
  • About 2 cups nearly-boiled water
  • Excess filtered water
  • A liter-sized jar
  • Ice cubes

Steps:

  1. Place all of the teabags in a large glass, and then pour the almost-boiling water over them. Let them steep for about 5 minutes, then remove the tea bags.
  2. Using a potholder glove (the glass will be hot), pour the tea into a 1 liter-sized jar. Fill the jar the rest of the way with regular filtered water, place the top on and gently invert the jar a couple times.
  3. Serve over ice, and refrigerate what’s left. So easy!

Notes:

For more caffeine, up the number of tea bags you use. Try blending different flavors with the green tea or even adding fresh fruit to the jar (if you add fresh fruit, make sure to peel/chop/crush it, and know that you may need to filter it when you pour).

Photo: www.sousvidesupreme.com

Easy-Peasy Guacamole

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This recipe was the product of a snacking dilemma: we had just gotten home and were starving but had very little food left in the kitchen. Scavenging in the fridge, I found half of an avocado, had an immediate craving for guacamole, and decided to get creative.

Ingredients:

  • 1 ripe avocado, peeled and roughly chopped
  • 2 cups frozen organic peas, steamed (see step 1)
  • 1/4 red onion
  • 2 teaspoons ground sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2+ Tablespoons sriracha sauce (or use minced jalapeno, hot sauce, etc.)

Steps:

  1. Place the peas in a microwave-safe bowl, fill it with water until the peas are covered, and microwave for about 3 minutes. (If you’re up for it, steaming them on the stove is even better; follow the package instructions.)
  2. Combine all ingredients in the food processor and use the lowest setting to slowly chop and mix the contents; use the pulse option if you have it.
  3. Stop processing when the contents look mixed and you can still see small chunks (this shouldn’t take very long) in the guacamole.
  4. Delicious with chips, in salads and on sandwiches! Refrigerate leftovers and use within 4 days.

Notes: As with all guacamole, the riper the avocado you use, the better. Bonus: adding other fruits or veggies can make traditional guacamole even healthier. Other creative add-ins include chunky salsa, fresh mango or a peeled apple!

(photo: www.guardian.co.uk)

Less Sugar for a Healthier You

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Let’s be honest: how much sugar do you consume every day?
If you’re like most Americans, it’s probably too much. Sugar is an added ingredient in the majority of prepackaged and prepared foods we buy. A little here and a little more there, in so much of what we eat, adds up to give us a major, nationwide sugar high.

What’s so bad about sugar?
Too much sugar leads to a plethora of health issues, including obesity, chronic inflammation and diabetes. Excess sugar has also linked to heart disease and cancer. It’s especially scary to witness the effect this excess sugar has in children today – sadly, an increasing number of kids are developing diabetes, obesity and behavioral problems.

So, what can we do?
Make a conscious effort to have less than 35 grams of sugar each day; the less, the better. By becoming more aware of our food choices, and by spending a bit more time in the kitchen to boost our health, we can cut down on the excess sugar. If you can start making small changes and sticking to them, you will notice a difference in your health after just a couple of weeks. It may be hard to adjust at first, but stick with it and you will reward yourself – and your body will thank you for it.

Try incorporating a new habit into your routine every week – your body will thank you:

1. Shop smart. Look at the ingredient labels on the snacks, sauces and other packaged food you buy. If the amount of sugar (or artificial sugar substitute) per serving is more than 5 grams or if it is listed as one of the first five ingredients, don’t buy.

2. Cut out soda and bottled juices. Replace soda with seltzer. Replace juices with only 100% pure fruit juice (i.e. nothing at all added) and have one serving per day at most. Move toward drinking mostly water. The reason: packaged drinks contain an inordinate amount of refined sugar; avoid them altogether if you can. Juices may seem healthier but are chock-full of sugar too – pure fresh juices without added ingredients already have enough natural sugar. Water is also the best thing for your body, and most people don’t get anywhere near enough (6-8 glasses daily).

3. Cook from scratch. Most food that we buy in stores and even in restaurants has added sugar and artificial sweeteners to make it taste better. The packaged dinner mixes and frozen meals that we rely on for convenience are also packing in the sugar. By buying fresh, raw ingredients (or even plain frozen vegetables) and making your own meal from scratch, you are taking an enormous step for your health. (After all that effort, you’ll probably enjoy your homemade food more, too!)

4. Eat fewer sweet treats. This one is hard, and I still struggle with it. If you completely eliminate sweets, it may be hard to stick with it (as it is for me!). Instead, try having only one cookie after a meal, order a smaller serving of frozen yogurt, or share a dessert at a restaurant.

5. Bake better. If your recipe calls for sugar, substitute a natural source (not artificial). Try (organic if possible): raw agave nectar, raw honey or pure maple syrup; the label on these natural substitutes should contain no added ingredients. Bonus: use less natural substitute than you would refined sugar for the same effect. If a recipe calls for 1 cup of sugar, use about 2/3 cup of your natural choice.

Remember: don’t be too hard on yourself if you’re struggling. Changing habits is difficult, but by approaching each step slowly and having patience with yourself, you will improve what you consume. Keep in mind that in doing so, you are prioritizing your health and well-being – and that’s what it’s all about.

My good friend Lauren inspired this post – after discussing why I tried to avoid refined sugar, I wanted to share some tips!

Savory Spiced Nuts

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As a whole food packed with protein and essential fatty acids, nuts are the perfect snack. Make them even yummier with these savory spice blends and quick recipe.

Ingredients:

  • 3 cups raw organic nuts – use your favorite kinds (I like to mix cashews and walnuts)
  • 2 Tablespoons extra virgin olive oil
  • 2 Tablespoons lemon juice, strained
  • 2 teaspoons salt
  • Dash pepper
  • Spices! (below)

Spice blends to try:

~Indian:

  • 3 teaspoons garam masala
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon nutmeg
  • Dash ground chili pepper

~Herbs:

  • 3 teaspoons organic garlic-herb blend
  • 1 teaspoon thyme
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon nutmeg
  • Dash paprika

~Spicy hot:

  • 2 teaspoons ground hot pepper
  • 1 Tablespoon hot sauce to replace 1 Tablespoon lemon juice

Steps:

  1. Preheat your oven to 250 F. Lay parchment paper on two big baking sheets.
  2. Whisk everything except the nuts together in a large bowl. Then add the nuts and stir until they’re evenly coated.
  3. Scoop the nuts out with a slotted spoon (so no excess liquid goes too) and spread them in a single layer on each baking sheet.
  4. Bake for about 45 minutes, stirring halfway through.
  5. Let the nuts cool, then enjoy!

Notes:

Yeah, you can buy seasoned nuts anywhere these days. But by making your own, you not only avoid those nasty preservatives and color dyes found in prepackaged varieties, but you also save a bit of money. And your kitchen will smell SO good!

Whole Grain Pumpkin + Spice Cookies

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Ah, the crisp weather of fall is upon us…well, ignoring the recent unusually balmy temperatures and October snowstorm, that is. This time of year, there’s nothing quite as comforting as delicious pumpkin cookies. These are almost as good as the amazing ones my Mom used to make – and they’re a bit healthier too. Enjoy!

Ingredients:

  • 2/3 cup whole wheat pastry flour
  • 2/3 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon pumpkin pie spice (or allspice)
  • 1/4 teaspoon nutmeg
  • 1 large free-range egg
  • 1/4 cup organic soymilk
  • 1/2 cup organic raw agave nectar
  • 12 ounces organic pumpkin puree (most of a normal can)
  • 1/4 cup extra virgin olive oil
  • 1/4 cup dark molasses
  • Optional: 3/4 cup raisins, 3/4 cut chopped walnuts, or some crystal sprinkles

Steps:

  1. Preheat your oven to 350 F. Lay parchment paper on two big baking sheets.
  2. Using a sift, combine all of the dry ingredients (the flours, baking powder, baking soda, and spices) in a large bowl and stir together.
  3. Combine all of the wet ingredients in a medium bowl and whisk them together. If you want to add raisins or nuts, stir them into the wet mixture now using a spoon.
  4. Pour the wet mixture into the dry mixture and stir thoroughly with a spoon until there are no more dry spots.
  5. Using a metal tablespoon, scoop the batter in smallish mounds onto the papered baking sheets. If you want to add sprinkles, dust them over the top of the baking sheet now.
  6. Bake the cookies for about 10 to 12 minutes – until the top is firm when you press on it gently. When done, let the cookies cool on a wooden cutting board or wire rack (unless, of course, you start gobbling them all up). If you have batter left over, use a new sheet of parchment paper on the same baking sheet and go again.

Notes:

If you’re not planning to eat all of the cookies within a few days, store them in the refrigerator – and warm one up for a few seconds before you enjoy it! (The lack of a photo for this recipe is due to our having eaten all of the cookies before I realized I should’ve snapped a picture.)