Blueberry Lemon Poppy Seed Bread

After much delay, it is finally time to post another recipe - a blueberry lemon bread...with poppy seeds! When I was a kid, my aunt used to make this bread whenever we would come to visit her and my cousins. Even now, I still savor the flavors of blueberry and lemon bursting with flavor. This post is dedicated to my Aunt Elizabeth because she shared with my siblings and me some baked goods that I will hope to make for my family one day. Whether you use bread pans or muffin tins, salivating is very much acceptable.

Makes:  Two 9x5-in loaves

Ingredients:

For Bread

3 cups flour

1 ½ teaspoons salt

1 ½ teaspoons baking powder

1 ½ Tablespoons poppy seeds

2 ½ cups sugar

½ cup vegetable oil

1 cup unsweetened applesauce

3 eggs

1 ½  cup milk

1 ½ teaspoons vanilla extract

Juice and zest of ½ lemon

2 – 2 ½ cups fresh or frozen blueberries

For Glaze

1 cup powdered sugar

Juice of ½ large lemon

Directions:

1. Preheat oven to 350ºF. Spray two 9 x 5- in bread pans with non-stick cooking spray.

2. In a medium bowl, mix flour, salt, baking powder, poppy seeds, and sugar.

3. In a separate large bowl, combine oil, applesauce, eggs, milk, vanilla, lemon juice, and lemon zest until mixed well.  Gently fold in blueberries.

4. Gradually add dry ingredients to oil and applesauce mixture.

5. Bake in preheated oven for 55 – 60 minutes or until a toothpick inserted into the center of the loaf comes out clean.

6. Meanwhile, prepare the glaze by combining powdered sugar and lemon juice. Using a toothpick, poke holes over the top of each loaf.

7. Pour the glaze over each loaf. Allow to cool before serving.

Honey Roasted Beets

We had a fruitful garden harvest this year with the most beautiful red beets. When I was a kid, I was convinced that beets tasted like mud. As an adult, I realize that when prepared the right way, beets  are the most delicious salad topper, side dish, or meal.

I love honey-roasted beets -  honey brings out the sweetness of the beets, offering the perfect addition to your next meal. Chockfull of fiber, vitamins A, B, and C, and and array of minerals, grill them or bake them, and you've got one delicious treat waiting to be devoured. Most importantly, if you thought you didn't like beets, try-try them again. This recipe is foolproof!

Serves: 4

Ingredients:

1 bunch beets, cleaned, trimmed, and peeled

1-2 Tablespoons olive oil

1-2 Tablespoons honey

Sea salt & pepper, to taste

Directions:

1. Preheat oven to 400 ºF. Layer 4 sheets of foil on top of each other. Spray with non-stick cooking spray or drizzle with olive oil to prevent sticking.

2. Cut beets into 1-inch pieces. Place beets on prepared foil.

3. Drizzle beets with olive oil and honey. Sprinkle with salt and pepper.

4. Wrap foil around beets to create a foil packet. Place foil packet on a baking sheet.

5. Roast beets for 30-35 minutes, or until soft when inserted with a fork.  Enjoy!

Greek Crustless Quiche

Every summer, I try to take a 'vacation' home to Indiana. It is the only place where I can fully recharge, especially following summer fun in Milwaukee. In Milwaukee summer, there is NEVER a dull hour. Between street festivals, beer festivals, and music festivals, the average Milwaukeean's sleep cycle spells 'havoc'!

On a more important note, my mom had fresh zucchini and cherry tomatoes from her garden. I love cooking for my family, especially if it give my mom a break from the kitchen. This breakfast recipe is a great way to use your summer veggies without adding all of the calories and fat from a heavy crust. Enjoy this garden quiche!

Serves: 6

Ingredients: 

1 zucchini, shredded

1 1/2 cups fresh spinach

8 large eggs

1/4 cup skim milk

Salt & pepper, to taste

1/2 onion, chopped

1 cup mushrooms, sliced

1 cup cherry tomatoes, halved

1/2 cup reduced-fat feta cheese

Directions:

1. Preheat oven to 350 ºF. Grease a baking dish (approximately 9 x 9 inches).

2. Using a box grater, shred zucchini. Firmly press zucchini on the bottom and sides of prepared baking dish for the 'crust'.

3. Place a layer of spinach on top of zucchini crust.

4. In a small bowl, whisk together eggs and milk. Sprinkle in salt and pepper. Pour egg mixture on top of spinach. Sprinkle onions on top of egg mixture.

5. Place mushrooms on egg mixture. Gently place cherry tomatoes on top of unbaked quiche. Sprinkle with feta cheese.

6. Bake in preheated oven for approximately 40-50 minutes or until egg mixture is set. Allow quiche to cool about 10 minutes before serving (egg mixture will further set upon cooling).

Pineapple Zucchini Bread

Nothing thrills me more than finding ways to incorporate fresh vegetables from the garden into baked goods. As we are now in the prime of zucchini season, I wanted a  recipe that incorporated a twist on the traditional zucchini bread. The flavors of summer really come out in this combination of rum, pineapple, and unsweetened coconut. Enjoy the taste of summer!

Yield: 2 loaves

Ingredients:

4 cups flour
3 cups sugar
2 teaspoons baking powder
1 1/2 teaspoons salt
1 teaspoon baking soda
4 eggs
1 cup unsweetened applesauce
1/2 cup canola oil
1 Tablespoon rum
1 teaspoon vanilla
3 cups shredded zucchini
1 cup canned crushed pineapple, drained
1/3 cup unsweetened coconut
1/2 cup chopped pecans

Directions:

1. Preheat oven to 350ºF. Grease 2, 9-in x 5-in loaf pans.

2. In a large bowl, combine flour, sugar, baking powder, salt, and baking soda.

3. In a separate bowl, combine eggs, unsweetened applesauce, canola oil, rum, and vanilla.

4. Add zucchini, crushed pineapple, and unsweetened coconut to egg mixture.

5. Stir in flour mixture just until combined. Gently add pecans; do not over mix.

6. Pour into prepared loaf pans, and bake 50-55 minutes or until a toothpick inserted near the center comes out clean.

7. Cool for 10 minutes before removing from pans.

Sweet Grape & 'Cannoli Cream' Toast

The California Table Grape challenged its Food & Culinary Professionals Dietary Practice Group (a little clan of the Academy of Nutrition & Dietetics that I absolutely LOVE) to create a recipe with 10 ingredients or less. The main ingredient: sweet grapes...obviously. Grapes of all varieties are in season right now, and in the heat of summer, fresh fruit is overtaking my refrigerator. A little 'cannoli cream' pairs well with these juicy red grapes. We may not be from a climate that grows them readily, but that doesn't mean we cannot enjoy the succulent taste of grapes. Enjoy!

Serves: 4

Ingredients

4 slices multi-grain bread, toasted

4 Tablespoons low-fat ricotta cheese

1 teaspoon cinnamon

4 teaspoons honey, divided

2 heaping cups grapes, halved

4 Tablespoons almonds, sliced

Dash cinnamon

Fresh mint (optional)

Directions:

1.      In a small bowl, combine ricotta cheese, cinnamon, and 1 teaspoon honey to make 'cannoli cream'.

2.  Spread 1 tablespoon cheese mixture on each slice of toasted bread.

3. Sprinkle grapes on each slice of toast, dividing evenly among each slice.

4. Sprinkle each slice of toast with sliced almonds, then drizzle 1 teaspoon of honey. Sprinkle with cinnamon, and garnish with fresh mint (optional). 

Shrimp Ratatouille

You are walking through your local farmer's market, and the most beautiful deep purple eggplant is capturing your vision. But, what do you do with it? Eggplant Parmesan is good, but not very creative. This summer, frequent your farmer's markets, utilize the fresh zucchini and peppers from your garden, and try this recipe (with eggplant)...Shrimp Ratatouille.

I cannot get enough of it!

Serves: 4-6

Ingredients:

2 Tablespoons olive oil

1 red onion, chopped

3 cloves garlic, minced

1 medium eggplant, cut into 1-inch cubes

2 zucchini, cut into 1-inch cubes

1 red pepper, cut into 1-inch pieces

1 yellow pepper, cut into 1-inch pieces

1 Tablespoon fresh thyme

1 28-ounce can chopped tomatoes

1/4 cup kalamata olives, pitted and quartered

1/2 teaspoon red pepper flakes

Salt & pepper, to taste

1 pound large shrimp, cleaned, shelled, and deveined

1/4 cup fresh mint, chopped (optional)

Directions:

1. Heat olive oil in a Dutch oven over medium heat. Add onion, and cook until tender. Add garlic, and cook for 2 minutes.

2. Add eggplant, zucchini, and peppers. Cook about 5 minutes or until vegetables begin to soften.

3. Add thyme, tomatoes, and red pepper flakes. Sprinkle with salt and pepper. Reduce heat, and allow to simmer for about 20 minutes.

4. Meanwhile, heat a large non-stick skillet. Add shrimp and cook until all shrimp have turned pink. Stir shrimp into vegetable mixture.

5. Serve ratatouille on plates, and garnish with fresh mint.

Black Bean, Corn, and Quinoa Salad

Happy post 4th of July! The Fourth is one of my favorite days to celebrate. Among obvious reasons, it brings me back to blowing up fireworks in my backyard as a kid. My dad would ignite the first sparks of each firework with his celebratory cigar. To this day, the smell of cigars make me think of Independence Day.

I made this amazing salad for my dear friend's bachelorette 'Downer Classic' picnic last weekend. I got so many requests for the recipe, so I thought this would be the best place to share. Combine black beans (I like to make mine from dry beans over the stove - less sodium/processing), sweet corn, and protein-packed quinoa with fresh cilantro, tomatoes, and avocado from your garden or local Farmer's Market. Summer is a time to bring 'fresh' to your table - and this recipe is a great place to start!

Ingredients:

2/3 cup quinoa
1 1/3 cup water
2 cups black beans, drained and rinsed
1 1/2 cups sweet corn
1/2 red onion, halved and sliced
1 teaspoon whole cumin seeds
1/2 cup reduced-fat feta cheese
2 Tablespoons olive oil
Juice of 1/2 fresh lime
2 cups fresh tomatoes, diced
2/3 cup fresh cilantro, chopped
1 avocado, cubed
Salt & pepper, to taste

Directions:

1. In a small saucepan, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until tender.

2. Meanwhile, in a large bowl, combine black beans, corn, onion, cumin seeds, and feta cheese. Add olive oil and fresh lime juice.

3. Add tomatoes, cilantro, and avocado just before serving. Sprinkle with salt and pepper.

Dad's Special Pasta

One of my favorite things in the whole world is coming home to one of my dad's meals. He makes up all of his recipes. Don't get me wrong, my mom cooks amazing dishes, and I wouldn't have such a passion for food if it were not for her. Perhaps it is the surprise of hearing, "Dad's making his special meal" that makes my mouth water. Certainly, your mouth will start watering too when smells of garlic, sauteed peppers, and fresh herbs swirl through your kitchen. This one's for you, dad...your famous dish.

Serves: 6

Ingredients:

1 pound thick-cut egg noodles
1 Tbsp olive oil
3 cloves garlic, minced
2 green peppers, sliced
1 red pepper, sliced
1 orange pepper, sliced
1 sweet onion, halved & sliced
1 teaspoon Italian seasoning
4 mild Italian sausages
1, 24-oz jar spaghetti sauce
Salt and pepper, to taste
Fresh basil, chopped (optional)

Directions:

1. In a Dutch oven, heat olive oil and garlic. Add sliced peppers and onion. Saute until you can cut the peppers with a wooden spoon. Sprinkle with Italian seasoning.

2. Meanwhile, cook pasta to al dente. Drain pasta, but do not rinse.

3. Grill Italian sausage until cooked through. Cut sausage into 1/2-inch slices. Add to vegetable mixture.

4. Heat spaghetti sauce. Pour into vegetable/meat mixture. Add pasta.

4. Pour pasta mixture on a large serving platter. Sprinkle with fresh basil, salt, and pepper.

Guess what? You are now a chef...this recipe is definitely a crowd-pleaser!

BBQ Lentils

I know what you are thinking. Chocolate and black beans were one thing, but homemade BBQ and lentils? I was having a 'kid moment' where I had a taste for BBQ, but I also wanted lentils. So, I thought, I have to try and combine the two! Guess what? This dish is pretty outstanding.

If you are willing to experiment out of your comfort zone, I challenge you to try this recipe. Lentils are an inexpensive legume that are high in fiber, protein, and B-vitamins. While there are several varieties of lentils you could choose to make this recipe, I chose red lentils hoping to keep the dish more red, in color. Green, yellow, or brown lentils will also work well.

Serves: 2

Ingredients:

1/2 cup lentils

2 teaspoons olive oil

1/2 teaspoon salt

2 garlic cloves, 1 minced, 1 whole

1 small onion, diced

1 small sweet potato, diced

1/8 teaspoon cayenne pepper

1 pinch ground ginger

1/4 cup ketchup

1 teaspoon Dijon mustard

1 Tablespoon brown sugar

1/3 cup balsamic vinegar

1 dash Worcestershire sauce

Directions:

1. In a small sauce pan, boil lentils with 3 cups of water and 1 garlic clove. Simmer for 25-30 minutes until lentils are tender.

2. Meanwhile, heat olive oil in a large skillet. Add onion and minced garlic, and saute until onions are caramelized. Add sweet potatoes and cook until soft, about 5 minutes.

3. Add cayenne pepper and ginger to sweet potato mixture until well mixed.

4. Add ketchup, mustard, sugar, vinegar, and salt to sweet potato mixture. Simmer.

5. Drain about half of the water remaining in the lentil mixture. Add lentils and remaining water to sweet potato mixture.

6. Simmer until slightly liquid thickens, about 5 minutes. Enjoy!

Black Bean Brownies

Need a chocolate fix? Don't want the guilt? I could give you many suggestions, but this is one of my favorites to share because black beans and chocolate are such an unlikely combination. However, the two ingredients pair very nicely together.

Black bean brownies are one of my 'go-to desserts', and this recipe is likely one of the easiest you will find on my blog. While I like to make everything from scratch, this recipe is so foolproof and delicious you'll be keeping recipe contents on-hand at all times. The texture is slightly different than regular brownies, but do not be afraid!

Try serving warm with low-fat vanilla frozen yogurt.    ...Are you ready for this?

Ingredients:

1 can black beans, drained and thoroughly rinsed

1 cup water

1 box brownie mix

1/2 cup chocolate, white chocolate, peanut butter, or butterscotch chips

Directions:

1. Place rinsed black beans and water in a food processor until pureed.

2. In a large bowl, stir black bean mixture, brownie mix, and chips until well combined.

3. Pour brownie batter into a baking dish as indicated by brownie mix box.

4. Bake brownies at temperature indicated on the box.

Poached Egg & Tomato Sandwich

Sadly, I am not with my mom for Mother's Day this year. However, I bought a rose, made a beautiful breakfast that my mom would have loved, and thought of her and all of the amazing things she has done for me over the years.

This recipe is an incredible way to start your day, and a good one to share with visitors because it is so easy to make. Heck with spending too much time in the kitchen! Wow your loved one with this healthy and quick breakfast treat.

Serves: 2

Ingredients: 

4 eggs

2 Whole-grain English muffins, split

2 teaspoons butter

1/4 cup cherry tomatoes, sliced (or 4 slices of a medium tomato)

2 Tablespoons sharp white cheddar cheese, freshly grated

Dash sea salt

Pepper, freshly grated, to taste

Directions: 

1. Boil approximately 6 - 8 cups of water in a medium sauce pan. Carefully drop each egg into boiling water. Turn off the heat, cover the pan, and let eggs sit for approximately 5 minutes.

2. Meanwhile, toast English muffins. Divide and spread butter on each muffin half.

3. Place fresh tomatoes on each muffin. Top tomatoes with a thin layer of cheese.

4. With a slotted spoon, ladle a poached egg on each muffin half. Sprinkle with a dash a sea salt and fresh pepper.

Low-Sodium Taco Seasoning

I call it 'taco seasoning', but really, you could use this blend to spice up virtually anything. I don't like to use the pre-made mixes in the grocery stores unless I am in a pinch. The sodium (even low-sodium options) leave me parched after a meal. Try making this easy blend from many ingredients that you have in your spice cabinet.  Fajitas, homemade salsa, or breakfast burritos - you name it - this seasoning will be a staple in your spice cabinet.

I love to get my roommate 'Smitty' in the kitchen. A lover of all things Tex-Mex, she made this recipe stating, "Yup - this is easy!" So, go ahead and assemble this seasoning to create your rendition of the perfect taco. Smitty did. It helps when margaritas pair so nicely with these flavors!

Ingredients:

2 teaspoons paprika
3/4 teaspoon oregano
1 3/4 teaspoons cumin
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon turmeric
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon sea salt
1 teaspoon black pepper
1 dash cayenne pepper

Directions:

1. Mix all spices together. Add desired amount to cooked ground meat, chicken, or vegetables. Enjoy!

Homemade Granola

There is nothing like fresh, homemade granola...it tastes so much better than what you will purchase in the stores, and it is SO EASY to make! I have experimented with various fruit and nut additions in this recipe, and all combinations are incredibly delicious. The spice and extract combination give the perfect flavor profile. My dad loves this granola so much, I make and send him a fresh batch every three months.

This time, I used sliced almonds, dates, and a dried fruit berry blend of golden raisins, blueberries, cherries, and cranberries from Trader Joe's. How is the finished product, you think? Well, you will just have to make it for yourself to find out.

Yield: 8 cups

Ingredients:

3 cups old-fashioned oats
1 cup chopped nuts (almonds, walnuts, or pecans)
1 cup dried fruit (raisins, blueberries, cherries, cranberries, apricots, etc.)
1/2 cup brown sugar (divided)
1/2 cup pure maple syrup
2 large egg whites
1 1/4 teaspoons cinnamon
1 teaspoon allspice
1 Tablespoons vanilla extract
1 1/4 teaspoons almond extract (no substitutions)


Directions:

1. Preheat oven to 300ºF. Line a baking sheet with parchment paper or foil and spray with non-stick cooking spray.

2. In a large bowl, mix oats, nuts, dried fruit, and 1/4 cup brown sugar.

3. In a small saucepan, heat remaining 1/4 cup brown sugar and maple syrup until sugar is dissolved. Allow to cool.

4. Add egg whites, cinnamon, allspice, vanilla extract, and almond extract to sugar mixture. Pour over oat mixture; toss well.

5. Spread mixture evenly on prepared baking sheet. Bake for 35 minutes. Turn granola.

6. Bake an additional 20-30 minutes until granola is lightly browned. Cool and store in an airtight container.

Warm Asparagus, Beet, & Feta Salad

It's non-stop raining in Milwaukee, but we don't have a care in the world about this constant precipitation because rain means two things in Milwaukee: 1. Spring is finally here and 2. It's time to roll out the grills and mark territory on any outdoor patio we can fit folding chair...and maybe an umbrella.

It has been a long, harsh winter, and while it is time to bring 'fresh' back into the kitchen and/or grill, a little heat never hurt. Try the amazing combination of warm, savory asparagus, honey-roasted beets, and creamy feta cheese - drizzled with sweet balsamic vinegar. Never had a warm salad before? Make this one your first! I promise, you will not be disappointed.

Serves: 6

Ingredients:

3 medium-large beets, peeled and cut into 1-inch quarters (reserve beet greens)

1 bunch asparagus, trimmed

1 Tablespoon honey

2 teaspoons olive oil, divided

1 cup fresh spinach or arugula

1 sweet, yellow onion, sliced

1/2 cup reduced-fat feta cheese

Salt and pepper, to taste

Balsamic vinegar

Directions:

1. Preheat oven to 400ºF.

2. Prepare beets. Drizzle with honey and olive oil. Sprinkle lightly with salt and pepper. Wrap tightly into a 'foil pouch', and place foil pouch in oven for 30-40 minutes or until beets are tender.

3. Line a baking sheet with foil or parchment paper. Spray with non-stick spray, and lay asparagus on lined baking sheet. Lightly sprinkle with pepper. Bake in preheated oven for 25-30 minutes. When asparagus are roasted, slightly cool, and cut into thirds.

4. Meanwhile, in a small skillet, saute onions in 1 teaspoon olive oil until caramelized.

5. Clean and chop beet greens. Mix with spinach (or arugula).

6.  Layer warm roasted beets, asparagus, and sauteed onions on top of greens mixture. Sprinkle with feta cheese and freshly ground pepper.

7. Toss salad and drizzle with balsamic vinegar upon serving.

Now Craving: Graze.com

You've seen advertisements for those little snack boxes: NatureBox, BREAKbox, Healthy Surprise, and one whose advertisements are recently sweeping mainstream media: graze. While planning a trip to visit my amazing friends in Florida (Hello, Lacey, Todd, Chelsea, and baby Stella!), airplane snacks were a definite necessity. Thus resulted a trial subscription to graze. 

While I have only received two boxes, I am thoroughly impressed with the contents: cracking black pepper cashews and redskin peanuts, rustic rolled oat bars with dried fruit and mixed seeds, amaretti drops with dried cranberries, almond slices, and coconut, and soy bites with sweet chili sauce. All were so good!

The sign-up is by invitation only, so CLICK HERE, enter code KAYLEE42P, and your 1st box (and 5th if you decide to remain a loyal customer) is free (with no further obligation - pretty fantastic if you ask me!)

I am not the best photographer, so you should check their website out for yourself. A skeptic when it comes to mailed treats, this product is one worth trying!

Smoked Salmon & Guinness Bread

Well, I'm not going to teach you how to smoke your own salmon, if that's what you are thinking. One of my favorite food pairings when I studied in Ireland was Guinness Bread topped with cream cheese, smoked salmon, and fresh dill. Couple with a tap Guinness, and you've got yourself one tasty treat. I shared this bread and smoked salmon at a little St. Paddy's Day party tonight - it was sooo good!

St. Patrick's Day is one of my favorite holidays, although it is arguable that I love all holidays. Tomorrow, we celebrate joy, luck, and...you can fill in the blank. After all, "There are only two people in this world, the Irish, and those who wish they were". Cheers!

Serves: Many

Ingredients:

5 cups whole wheat flour

1 cup all-purpose flour

3/4 cup quick-cook oats

2 1/2 teaspoons baking soda

1 teaspoon salt

2 1/2 Tablespoons brown sugar

3 Tablespoons butter, cut into 1/2 inch cubes

2 cups milk

1 cup blackstrap molasses

1 cup Guinness

Toppings:

4 oz cream cheese, whipped

4 oz smoked salmon

Dill

Directions:

1. Mix whole wheat flour, all-purpose flour, oats, baking soda, salt, and brown sugar in a large bowl. 

2. Using a pastry cutter, cut butter into flour mixture.

3. Add milk, molasses, and Guinness to flour mixture. Stir just until combined. (Do not over-stir). 

4. Pour mixture into a greased 9-in bread pan.

5. Bake at 325 ºF for 50-60 minutes or until a toothpick comes out clean. 

6. Allow bread to cool. Spread cream cheese, smoked salmon, and dill atop bread. 

Berry Cheesecake Muffins

Happy Registered Dietitian/Dietetic Technician Day! I made some delicious Berry Cheesecake Muffins to celebrate at a little luncheon today. While these muffins are a bit labor-intensive, they are worth the hassel. Happy RD/DTR Day, and always remember to

"Enjoy the Taste of Eating Right!"

Makes: 32 muffins

1/2 cup butter, softened

1/2 cup unsweetened applesauce

1 1/2 cups sugar

4 eggs

3 cups flour

1 Tablespoon baking powder

2 teaspoons cinnamon

2/3 cup skim milk

"Cheesecake Filling":

8 oz Neufchâtel cheese

2/3 cup sugar

2 eggs

3 cups fresh berries, cut into 1/2 inch pieces

Streusel Topping:

1/2 cup flour

4 Tablespoons brown sugar

1/8 cup oats

1 teaspoon cinnamon

2 Tablespoons cold butter, cut into small cubes

Directions: 

1. In a large mixing bowl, cream butter, applesauce, and sugar. Add eggs and beat well.

2. In a separate bowl, combine flour, baking powder, and cinnamon. Add to butter mixture alternately with milk.

3. For "cheesecake filling", beat cheese, sugar, and eggs until smooth (batter will be runny) in a mixing bowl. Gently fold in berries.

4. For topping, combine flour, brown sugar, oats, and cinnamon in a small bowl. Cut in butter.

5. To assemble muffins, fill muffin cups with 1/3 full with batter, 1/3 full with "cheesecake filling", and 1/3 full with streusel topping. (Muffin cups will be filled to the top).

5. Bake at 375ºF for 25 minutes or until a toothpick comes out clean. Serve warm or cold. Refrigerate any leftover muffins.

Spiced & Toasted Chickpeas

On Wednesday, 3/12/14, we will celebrate National Registered Dietitian/Dietetic Technician Day. On this day, we honor these nutrition professionals for their dedication and consumer outreach for healthier lifestyles. One of the national initiatives of VA Medical Centers is health promotion via 'Healthy Teaching Kitchens' demonstrations. Here is an amazing snack recipe we teach our Veterans to make at home.

Serves: 7 1/2 servings (1/2 cup per serving)

Ingredients: 

2 (15 oz) cans chickpeas, drained and rinsed

2 Tablespoons olive oil

Spice Mix Recipe: 

2 teaspoons cumin

1 teaspoon ground coriander

1/2 teaspoon chili powder

1/2 teaspoon paprika

1/2 teaspoon cinnamon

1/4 teaspoon allspice

1/4 teaspoon ground ginger

1/8 teaspoon cayenne pepper

Pinch ground cloves

Directions: 

1. Place chickpeas on a paper towel, and pat dry.

2. Rub skins of the chickpeas off with paper towel and discard skins. 

3. Place a large skillet over medium-heat for 1-2 minutes. Add olive oil and heat for 1 minute.

4. Add chickpeas. Saute for 5 minutes, or until crispy and golden brown. 

5. Meanwhile, in a small bowl, mix cumin, coriander, chili powder, paprika, cinnamon, allspice, ginger, cayenne pepper, and cloves. 

5. Remove chickpeas from skillet with a slotted spoon, and place onto a paper towel to remove excess oil. 

6. Place spices in a small skillet over low-medium heat to toast, about 30 seconds.

7. Mix chickpeas and toasted spices in a large mixing bowl & enjoy!

A Little Love Affair with Lunch: Butternut Squash Soup

It may be March, but soup is still our friend - especially with all of this snow on the ground! I am house-sitting for the next few days, so I opted to prep my lunches in advance for the week. It's one less thing to think about, right? Chock-full of vegetables, I make my butternut squash soup without cream. It's the perfect energy boost to get you through to the end of the day. Pair with a slice of bread and nut butter for protein. Even better - this soup can quickly be made in the Crock-pot! Hello, Sunday Fun-day!

Serves: 8-10

Ingredients:

1 medium butternut squash, peeled, seeded, & cubed
1 russet potato, peeled & cubed
1 sweet potato, peeled & cubed
1 small onion, chopped
1 celery stalk, chopped
1 medium carrot, chopped
4 1/2 cups low-sodium chicken or vegetable stock
2 bay leaves
1/2 tsp black pepper
Fresh parsley, chopped (optional)


Directions: 

1. In a Crock-pot, mix squash, potatoes, onion, celery, carrot, stock, bay leaves, and pepper.

2. Set on high for 4-5 hours or until vegetables are soft.

3. Use a hand blender to blenderize vegetables until a smooth consistency is formed.

4. Garnish with parsley and freshly ground pepper.

Lime & Coconut Cake

It's time to beat those winter blues, and bring a little spring/summer into our snow globe cities with a fresh Lime & Coconut Cake. This cake is extra light, not too sweet, and exploding with flavor. I created the recipe to ensure a slice or two won't impede your 'spring-break physique', but it is just enough to cure your sweet tooth. Serve with coffee or tea for a perfect afternoon treat.

Serves: 16

Ingredients:

For the Cake:

1/2 cup butter

1/2 cup unsweetened applesauce

2 Tablespoons lime juice

1 cup sugar

4 eggs, separated

1/2 cup unsweetened shredded coconut

1/2 cup fat-free milk

1/2 cup vanilla or plain yogurt

1 1/3 cup flour
2 teaspoons baking powder

For the Icing:

1 1/2 -2 cups powdered sugar

2 Tablespoons lime juice

1/8 cup unsweetened shredded coconut

Zest of one lime (optional)

Directions:

1. Preheat oven to 350ºF. Grease a 8-inch round bundt cake pan.

2. In a large bowl, beat butter, applesauce, lime juice, sugar, and egg yolks. Stir in coconut, milk, and yogurt.

3. In a separate bowl, combine flour and baking powder. Add flour mixture to cake batter mixture, and stir until combined.

4. Beat egg whites in a separate bowl until soft peaks form. Gently fold egg whites into cake batter. Pour cake batter into prepared pan. 

5. Bake in preheated oven for 30-40 minutes or until cake is golden brown and a toothpick when inserted into the center of the cake, comes out clean. Cool.

6. To make icing, put the powdered sugar into a bowl. Whisk in lime juice, shredded coconut, and lime zest (optional). Note: You may need more powdered sugar depending on your likened consistency of the frosting.

Hearty Cabbage & White Bean Soup

This winter has definitely proved its fair share of snow and wind. While I (and almost all of the continental US) could not be more prepared for spring, something warm will have to tie us over these last few grueling months. What not more warming than a hearty cabbage and white bean soup? Made with root vegetables, this is a quick-fix soup that can be made in the crock-pot. And just think, following your after-work commute in winter weather conditions, this 'Soup's on!'

Ingredients:

1 head cabbage, shredded or finely chopped

1 large carrot, finely chopped

1 large onion, chopped

1 baking potato, chopped

3 cloves garlic, minced

1 can (15 oz) white beans, drained and rinsed

3 cups low-sodium vegetable or chicken broth

3-4 cups water

1 tsp oregano

1 bay leaf

1/2 tsp red pepper flakes

1 Tbsp apple cider vinegar

3-4 cups chopped kale leaves

1/4 cup lemon juice

Parmesan cheese, freshly grated

Salt & pepper, to taste

Parsley, chopped (optional)

Directions:

1. In a large crock-pot add cabbage, carrot, onion, potato, garlic, beans, broth, water, oregano, bay leaf, red pepper flakes, and apple cider vinegar. Cook on low heat for 5-8 hours. 

2. About 5 minutes before serving, add kale and lemon juice. 

3. Ladle soup into bowls. Top individual servings with freshly grated Parmesan, salt, pepper, and parsley (optional).