The Food Blog
Peanut Butter-Oat Energy Bites (no-bake-gluten-free) (0 Comments)
What I have for you today is a no-bake snack that is just right for on-the-go and loaded with real-food that will power you in between meals. They are practically guilt free, super simple to whip up in minutes and so darn delicious. Now i may need to warn that they are addictive, but at least they are better for you. Hope you enjoy creating your own spin on this simple snack treat.
The health benefits of high quality organic types of peanut butter includes reducing the risk of diabetes, heart diseases, cancers, degenerative nerve diseases and helps to control Alzheimer’s disease. Peanut butter is made from dry roasted peanuts. A healthy food, with moderation, which contains a vast amount of nutrients such as proteins, carbohydrates, mono-saturated fatty acids, folate, niacin, panthothanic acid, riboflavin, thiamin, vitamin E, C and , sodium, magnesium, calcium and quite a few other important nutrients.
Besides from the great taste, it offers vital nutrients that are essential for the body. Here is a list below.
Rich source of protein
Antioxidant properties
Lowers cholesterol
Promotes healthy bone growth
Prevents type 2 diabetes
Constipation reliever
Good source of vitamins
Regulates glucose levels
High in potassium
Rich in dietary fiber
Prevents cancers
Prevents gall stones
WHAT KIND TO PURCHASE?
Make sure you READ those labels before buying. Organic is best. Make sure that it contains no hydrogenated fats, non-homogenized, no preservatives and sugar. Choose the kind that just contains dry roasted peanuts and salt. One of our favorites is ‘Teddie” all natural peanut butter. You will find it has a rich peanut butter flavor and plus it’s better for the environment as well. My boys love peanut butter and is used quite often so i make sure i am buying the right one for better health and wellness.
Now that we know the many benefits of this simple food item, let’s go on to the recipe below.
SERVING: about 20
INGREDIENTS:
1/2 cup peanut butter, organic
1/3 cup maple syrup, pure
1 cup rolled oats, organic
1/4 cup shredded unsweetened coconut, non-GMO
1/4 cup dark chocolate chips, organic
2 tbsp golden flax seed meal, organic
dash, sea salt
INSTRUCTIONS:
In a medium bowl, combine all the ingredients together until combined; mix well to evenly coat.
Transfer the mixture to the refrigerator to chill and set; for about 15 minutes. Remove from the refrigerator and shape into 1 inch round balls. You may want to wet your hands slightly to reduce stickiness. You store in an airtight container for up to a week or more in a cool spot of the refrigerator.
NUTRITIONAL CONTENT: calories 90; total fat 5.1g; sodium 31mg; potassium 94mg; total carbohydrates 9.5g; dietary fiber 1.6g; sugars 4.5g; protein 2.8g; calcium 1% and Iron 10%.
Soft Gingerbread Cookies (0 Comments)
My favorite all time cookie, especially around the Christmas season! These are soft and chewy cookies perfect for those who enjoy the taste of ginger but not fond of the crunch factor. These cookies are so irresistible that they don’t last very long in our household. A delicious snack to go with your favorite coffee or tea.
The amazing health benefits of molasses includes relief from menstruation-related issues, stress, cancer, acne, constipation, headaches and anemia. It helps to improve bone health, electrolyte balance, hair care, sexual health and heals wounds. It contains numerous essential minerals and vitamins such as calcium, magnesium, manganese, potassium, copper, iron, phosphorus, chromium, cobalt, sodium, niacin, thiamine, riboflavin and vitamin B6. A great source of natural energy and carbohydrates. It’s very low in both fat content and fiber. Molasses consumption improves your overall health.
SERVES: 30
INGREDIENTS:
1 stick organic butter, softened and unsalted
3/4 cup brown sugar
1 egg, certified organic free range
1/4 cup molasses,
2 cup all purpose flour
1/4 cup oat bran
2 tsp ground ginger
1 tsp baking soda
3/4 tsp ground cinnamon
1/2 tsp ground cloves
1/4 tsp sea salt
INSTRUCTIONS:
Preheat oven to 350 degrees.
In a large mixing bowl, with a mixer, cream the butter and sugar until light and fluffy. In a separate bowl, combine all the dry ingredients and mix together. Set aside. Add the egg to the creamed mixture and blend well. Add the flour mixture gradually in thirds and thoroughly mixed well.
Once mixed, roll into 1 1/2 inch balls. At this time you may roll the dough in sugar (opt.). Place dough about 2 inches apart on a cookie sheet with parchment, or silpat. Place in the middle rack of the oven and bake for about 10-12 minutes, or until puffy and lightly browned. Once cooled, move to a wire rack before enjoying.
NUTRITIONAL CONTENT: calories (per) 82, total fat 3.3g; cholesterol 14mg; potassium 58mg; total carbohydrates 12.1g; sugars 5g; protein 1.1g; vitamin A 2%; calcium 1%; iron 3%.
Homemade Balsamic Vinaigrette Dressing (0 Comments)
Balsamic vinegar is known for it’s rich and velvety black color. Having it’s origin in Italy, you will have to go the the hills of Modena Hills for the absolute best. Normally this lovely condiment is processed with cooked grapes, reduced, and aged for at least 3 – 12 years. This sweet vinegar provides many health benefits. It’s high in antioxidants, helps to fight infections while strengthening the immune system, reduction in heart attack risks, great pain reliever for those suffering from headaches or migraines, improves bone health, it maintains healthy digestion, also weight loss and diabetes control. Yes quite powerful.
So, being so tasty and full of health benefits, why not add this amazing vinegar to elevate your favorite dishes and salads? So good and good for you!
YIELDS: about 1 cup
INGREDIENTS:
1/4 cup balsamic vinegar
1 tbsp brown sugar, light
1 tbsp garlic, fresh
sea salt, dash
black pepper, dash
3/4 cup olive oil
INSTRUCTIONS:
Either in a blender or food processor, puree the vinegar, sugar, garlic, sea salt and black pepper. Mix well. Then slowly add in the olive oil while mixing until combined well.
You may serve immediately, or place in an airtight container in the refrigerator. It will last for up to a week or so. Just shake before using.
Roasted Butternut Squash Soup with Apples (0 Comments)
I especially love Autumn when comes to creating healthy and comfort soups made with farm fresh ingredients that are seasonal. It’s comforting, filling and so good for you, and not to mention, delicious. It just warms up the soul. This soup has a blend of spices, herbs and pinch of heat. It’s full of body and creamy. The apples provide a healthy dose of wholesome goodness and the squash promotes a healthy glow to the skin, healthy joints, and sharp vision!
SERVES: 6
1 butternut squash, large or 2 medium, halves and seeds/flesh scooped
2 tbsp olive oil, cold pressed
2 apples, organic farm fresh (red or green)
1/2 onion, quartered
2 cloves of garlic, smashed
3 medium carrots, organic, diced
2 tbsp ginger, fresh
1/4 ground chili powder
1/8 ground cinnamon
1/8 ground nutmeg
3 cups vegetable broth, organic and low sodium
6-8 sage leaves, fresh
handful (small) thyme, fresh
2 cups water, filtered
sea salt, dash
black pepper, dash
INSTRUCTIONS:
Preheat oven to 400 degrees
Place halved butternut squash on a cookie sheet with parchment. Place in oven and roast until flesh is tender.
Remove from the oven and let cool. Scrape the skin off and chop the flesh.
In a large pot with tbsp of olive oil, add the squash, apples, onion, carrots and spices; cook for about 10-15 minutes or until fragrant. This will elevate the flavors nicely. Add the broth with the fresh sage and filtered water. Bring to a slow rolling boil. Then, reduce to a simmer; let cook for about 45 minutes. Season with salt and pepper.
Remove from heat. Let cool for a few moments. Working in batches, puree until smooth in a blender. Adjust seasoning, if needed. you garnish with the seeds of the wonderful butternut squash or pumpkin seeds. Enjoy!
NUTRITIONAL VALUE: calories 130; total fat 4.8g; sodium 260mg; total carbohydrates 22.7g; dietary fiber 3.8g; sugars 8g; protein 1.5g; vitamin A 226%; calcium 4%; vitamin C 34% and Iron 6%. This no cholesterol, high in dietary fiber and manganese and very high in vitamin A, B6 and C type of soup.
Italian Biscotti with Dark Chocolate Chips (0 Comments)
This is a lightly sweet and certainly firm, but more tender style with dark chocolate chips. A wonderful complement with a tall glass of milk, coffee, or your favorite kind of tea. It’s fairly easy to create in the kitchen with many flavor combinations. Around the holidays, last year, I made them with toasted pistachios and dried cranberries and were simply delicious. A dessert that is definitely a crowd pleaser and a lovely gift to hand out for family or friends for special occasions, too.
YIELDS: about 2 dozen
INGREDIENTS:
1 1/2 cup all-purpose flour
1/2 cup oat bran
1/4 tsp sea salt
1 1/2 tsp baking powder
1/4 cup light brown sugar
1/2 cup unsalted butter
2 large eggs, free range
1 tsp anise seeds, ground (opt.)
1/2 cup dark chocolate chips
INSTRUCTIONS:
Preheat oven to 350 degrees.
Line a baking sheet with parchment paper. In a medium bowl, whisk the dry ingredients of flours, baking powder, and salt. Beat the sugar and butter together, in a large bowl, with an electric mixer. Blend well. Beat the eggs in one at a time. Add the flour mixture until blended. Add anise and chocolate chips. Mix well.
Form dough into a 14-16 inch long, 3 inch-wide log on a prepared baking sheet. Bake until golden brown; about 30 minutes. Let cool for 30 minutes.
Place log on a cutting board. With a sharp knife, cut diagonally into 1/2- 3/4 inch-thick slices. Arrange cookies cut side down on the baking sheet. Bake until pale golden; about 15 minutes. Transfer cookies to a rack and cool completely. They may be stored in an airtight container for up to two weeks. Enjoy with your favorite beverage!
Roasted Pumpkin Seeds (0 Comments)
Don’t throw away those pumpkin innards! Roasted seeds are an easy, delicious and healthy snack to have on hand.
Pumpkin seeds are so good for you. These tiny seeds are chock full of nutrients such as protein, copper, zinc and Iron. A great source of vitamin E and K.
Some individuals would say that if you soak or boil the seeds first it elevates the nutrition and flavor profile. So I decided to boil them first then roast the seeds in drizzled olive oil and a pinch of sea salt. I started with a small batch first just in case i wasn’t fond of it, but it was super delicious. The other half of the seeds I made them sweet and spicy. I’m an adventurous soul who loves to experiment in the kitchen. I like to jazz things up every now and then. Variety is the spice of life, right? As far as flavor profiles, there are various recipes to try out. Below are a few flavors to check out and try. Be creative and make it your own.
Below are a list of the many health benefits that pumpkin seeds have to offer. Check it out!
PUMPKIN SEED HEALTH BENEFITS
Helps to moisturize the skin
Fights acne
Expedite wound healing
Prevents premature aging
Protect against skin cancer
Boosts immunity
Improve prostate health
Lowered incidences of Diabetes
Reduces postmenopausal symptoms
Improves digestion
Lowers anxiety levels
Treats arthritis
Improves vision
Fights Parasites
Prevents bladder stones
NOW let’s scroll down to the recipe……………………………..
Serves: about 2 cups
INGREDIENTS:
Whole pumpkin
2 tbsp olive oil, or preferred style
1 tsp sea salt
colander
baking sheet with parchment, or silpat
spatula
air tight container
INSTRUCTIONS:
Preheat oven to 300 degrees.
Cut the pumpkin according to how you will utilize it. Scoop out all the seeds and place in a colander. Pinch away the pumpkin flesh. Once removed, place the colander under cool running water to clean from any debris. Set seeds aside.
Place a saucepan on the stove with just enough water to cover the seeds with some sea salt; let boil for about 8-10 minutes. Remove from the heat and let cool for few minutes.
Place seeds on a paper towel and pat dry. Place seeds on the baking sheet, drizzle with olive oil ( 1tsp for 3/4 cup of seeds) and sea salt; toss the seeds for even distribution. Make sure to spread out in a single layer. For even distribution periodically stir the seeds while cooking. Roast for about 20-25 minutes, or golden brown.
When ready, remove from the oven and let cool on the tray. You may enjoy right away or store in an airtight container. Enjoy!
RECOMMENDED FLAVOR COMBINATIONS:
SPICY – 2 cups seeds, 2 tsp oil, 1-2 tbsp sugar, 1/4 tsp cinnamon, 1/4 tsp nutmeg, 1/8 tsp allspice and pinch of cayenne for heat.
JERK – 2 cups seeds, 3/4 tsp allspice, 1 bay leaf (crushed), 1/4 tsp cinnamon, 1/2 tsp ground habanero chile and sea salt.
SWEET – 2 cups seeds, 2tbsp butter or oil, 2tsp sugar, 1 tsp cinnamon, 1/2 nutmeg and 1/4 tsp sea salt.