My Foodie Call | Dial in to your health. | Page 23

- Slow Cooker Flaxseed Pumpkin Butter
  
  Posted at 8:00 pm by myfoodiecall
  
  Nov 12th
  Pumpkin butter. Yum.
  
  I wanted to come up with some sort of healthy spread for my kids to put on their toast, mini bagels, waffles, or any other carb-y thing.
  
  Had to be sweet enough for them to want to eat it. Had to be healthy enough for me to want to serve it .
  
  Flaxseed Pumpkin Butter was born. This recipe is not so bad on sugar, has a healthy serving of flax for Omega 3’s, and is a slow cooker recipe to boot.
  
  Slow Cooker Flaxseed Pumpkin Butter
  
  Ingredients:
  - 1- 6.75 oz apple juice box
  - 15 oz can pumpkin puree
  - 1/4 cup packed brown sugar
  - 1 tablespoon flaxseed meal (Not flaxseeds. Buy a box of “milled flaxseed” or if you have some time, grind your own seeds and make your own flax meal.)
  - 1 teaspoon vanilla extract
  - 3/4 teaspoon pumpkin pie spice
  - 3/4 teaspoon cinnamon
  Directions:
  1. Spray slow cooker bowl with non-stick spray to ensure an easy, post pumpkin butter clean up.
  2. Stir and combine all ingredients in your slow cooker.
  3. Cover and cook ok on high for 1 hour. Turn heat to low and cook for 4-5 hours, stirring every hour or so. It should thicken up nicely!
  I put my pumpkin butter in a mason jar and it’s ready to pop in the fridge when I’m not “buttering something up”.
  
  My mini bagel plan in action.
  Posted in Breakfast, Snacks | Tagged pumpkin
- One-Pot Cauliflower and Squash Penne Pasta
  
  Posted at 8:00 pm by myfoodiecall
  
  Nov 11th
  One pot meals are awesome. Less dishes=less work.
  
  I got this recipe from Eating Well. Although I modified a tiny bit on the veggies.
  
  Fast meal on the fly.
  
  I modified the recipe slightly on the veggies to cut out some chopping time. Time saver!
  
  2 bags. Pre-cut. Done.
  
  I broke up the cauliflower a little bit so that everything would cook evenly.
  
  Low cooking with the penne for 12 or so minutes…
  
  Topped with parmesan.
  
  Cauliflower and Squash Whole Grain Penne
  
  Ingredients:
  - 1 tablespoon grapeseed olive oil
  - 3 large cloves garlic, minced
  - 1 teaspoon dried thyme
  - 1/4 teaspoon crushed red pepper
  - 4 cups vegetable broth
  - 8 ounces whole-wheat penne (about 3 cups of dry pasta)
  - 1-12 oz package cauliflower florets (if they are large, break into 1 inch pieces)
  - 1-12 oz package peeled and cut butternut squash
  - Freshly ground pepper to taste
  - 1/2 cup finely grated parmesan cheese
  Directions:
  1. Heat oil in a large saucepan over medium-high heat.
  2. Add garlic, thyme and crushed red pepper and cook, stirring, for 1 minute.
  3. Add broth, penne, cauliflower and squash. Bring to a boil over high heat.
  4. Reduce heat to low and cook, uncovered, until the pasta is tender and the liquid is thickened. 12 to 14 minutes.
  5. Remove from heat, stir in pepper and let stand for 5 minutes.
  6. Serve topped with cheese.
  Topped with parmesan.
  Posted in Meatless mealtime | Tagged squash, whole wheat pasta
- Whole Grain Blueberry Muffins with Chia
  
  Posted at 8:00 pm by myfoodiecall
  
  Nov 10th
  Do you need something to do with those blueberries you picked over the summer? Need to create space in your freezer?
  
  Here is a good one to try.
  
  I made these blueberry muffins for a recent breakfast when my 10-year-old had a friend spend the night.
  
  Pressure was on.
  
  Let’s just say 10-year-olds can be….
  
  ~~Picky.~~
  
  Honest. My son included 🙂
  
  These muffins were guest approved. The “guest” had three of them, although who’s counting????
  
  Whole Grain Vegan Blueberry Muffins.
  
  So vegan means, no animals were involved.
  
  No oil involved either. Bonus.
  
  Chia seeds WERE involved.
  
  And they actually taste good.
  
  How this happens.
  
  Start by making your dairy-free buttermilk. Not hard. It’s just almond milk and lemon juice.
  
  Then your super food. Super food= Super ingredient right here.
  
  And your unsweetened applesauce.
  
  Now your dry ingredients.
  
  Add your wet.
  
  Slowly fold in your blueberries.
  
  Batter up!
  
  Prepared for baking…
  
  After 13 minutes add your optional cinnamon/sugar topping.
  
  But why wouldn’t you???
  
  Finish baking until inserted toothpick comes out clean…
  
  Finished.
  
  Whole Grain Blueberry Muffins with Chia
  - 2 1/4 cups white whole wheat flour
  - 1 cup brown sugar
  - 3/4 teaspoon salt
  - 1 teaspoon baking powder
  - 1/2 teaspoon baking soda
  - 1 teaspoon cinnamon
  - 1 cup frozen blueberries, frozen
  - 1 teaspoon pure vanilla extract
  - 1/4 cup chia gel (***see below for how to make chia gel***)
  - 1/4 cup unsweetened applesauce
  - 1 1/2 cups almond milk mixed with the juice of one small lemon (or 1/2 large lemon)
  - cinnamon-sugar grinder for topping, optional
  1) Preheat the oven to 400°F. Prepare muffin tin with liners or lightly grease with coconut oil (I did the coconut oil).
  
  2) Whisk together all of the dry ingredients.
  
  3) In a separate bowl, whisk together the vanilla, chia gel, and vegan “buttermilk”.
  
  4) Pour the liquid ingredients into the dry ingredients, stir a little bit.
  
  5) Add your frozen blueberries and stir again, just until combined. (As with all muffins, do not over-stir. If you do it will cause overly dense muffins)
  
  6) Spoon the batter into prepared muffin tin.
  
  7) Bake the muffins for 13 minutes.
  
  8) Take muffins out and top the muffins with cinnamon/sugar. (optional)
  
  9) Bake for another 5-6 minutes or until a toothpick inserted into the middle of one of the center muffins comes out clean.
  
  ***CHIA GEL****
  
  Mix 2 Tbls chia seeds with one cup of water. Whisk well. The seeds will float around a bit and not do much. Relax. Wait 2 or 3 minutes, whisk again. Put in the fridge for 10-15 minutes, whisking in between to help it set further set. It will be gel-like and goopy, but this is want you want. It is your perfect healthy binder in place of your egg and oil.
  Posted in Breakfast | Tagged blueberry, chia, muffins, vegan
- Make friends with…Gogi Berries.
  
  Posted at 8:00 pm by myfoodiecall
  
  Nov 9th
  Have you heard the term “Superfood” when referencing a food’s nutrition benefits? “Superfoods” are as trendy as “fat-free” foods were back in the 90’s. It seems like the word “fat-free” was slapped on everything it could be…everything short of an apple. But we all know where the fat-free craze got us…. Excess sugar in our goods.
  
  Yes, Sugar overload. Anyhow, back to the labeling of “Superfoods.” On your health journey, you will most certainly come across the term “Superfood”. Really it is a marketing term to try to get you to buy and consume whatever Superfood is being touted as the next big thing. Marketing. And it works. I am guilty. However…what is important to note is that no one particular food can equate to perfect health. The key to great health is keeping a variety of whole, unprocessed foods in your life. Not focus on any one particular “Superfood.” Yes, kale is pretty much king, but make sure you do not ignore collards, spinach, romaine or any other powerful green. Again, I am guilty. I buy and consume these marketed “Superfoods.” I even have some on auto delivery from Amazon. See below 🙂
  
  Gogi Berries. A packaged Superfood. Sweet.
  
  These are the guys I am talking about. Good stuff. In a bag. Long shelf life. No worrying about buying in season.
  
  The reason I will promote this “Superfood” is because they do have pretty awesome health properties. Similar to berries, but no fuss or worrying about them rotting or going bad. No refrigerating required. Here is the deal. Before gogi berries are packaged, they are dried out almost completely and left with about 10% moisture. This gives them their chewy consistency. And although gogi berries look like little red raisins, they are not quite as sweet. But with Vitamin A, C, and Iron? Who cares. Way healthier than a raisin.
  
  My gogi berry and rolled oat cookies from a while back. See those red guys?? These are gogi berries.
  
  According to the Navitas Naturals website this is what they say about their gogi berries and their nutritional content: “Ounce-for-ounce, goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach.” That’s quite a nutritional claim. I’m on board with that. What to do with these babies?
  - Keep them in your purse in place of those almonds you have been carting around for a week. Mix it up a bit.
  - Add them to your salad.
  - Top your oatmeal with them.
  - Add them to granola.
  - Blend them into smoothies.
  - Add them to your cookie recipes?? See above picture :).
  Although I am certain they sell them at Whole Foods Market, here is the Amazon link if you would like to order some from the comfort of your couch. http://www.amazon.com/Navitas-Naturals-Organic-Berries-16-Ounce/dp/B000FFLHSY
  Posted in Make friends with... | Tagged gogi berries
- Whole Wheat Veggie Dog Muffins
  
  Posted at 8:00 pm by myfoodiecall
  
  Nov 8th
  Made these dinner muffins and added a kid-friendly, veggie-dog-center.
  
  Don’t like veggie dogs? Captain Obvious says to use your all-beef hot dogs in this recipe instead. 🙂
  
  This recipe is adapted from this cornbread recipe, over at lunchboxbunch.com
  
  The process…
  
  Here is your dry ingredients.
  
  Next add your wet ingredients…
  
  Fold to combine.
  
  Grab your Smart Dogs.
  
  Cut 3 of them.
  
  The set up.
  
  End result.
  
  Whole Grain Veggie Dog Muffins
  
  Ingredients
  - 3/4 cup almond milk (or other non-dairy milk)
  - 2 cups whole wheat pastry flour
  - 4 tbsp. nutritional yeast
  - 1 teaspoon cinnamon
  - 1/4 tsp salt
  - 1 tsp baking powder
  - dash of baking soda
  - 1/2 cup maple syrup
  - 1/2 cup vegan butter, (or regular if you are not needing a vegan recipe)
  - 1/2 cup unsweetened apple sauce
  - 3 veggie dogs
  - muffin liners or cooking spray for muffin tins
  Directions:
  
  1. Preheat oven to 375 degrees.
  
  2. Prepare your muffin tin with liners or spray with non-stick cooking spray.
  
  3. In a mixing bowl, add the dry ingredients and mix well.
  
  4. Add in the liquids. Fold to combine.
  
  5. Pour into prepared tin.
  
  6. Cut each veggie dog into 4 sections, so you should wind up with 12 small pieces.
  
  7. Place one veggie dog in the center of each tin, pressing down so that the batter surrounds the piece.
  
  8. Bake for 23-25 minutes – or until edges become browned.
  
  Totally portable, too. These have been known to make an appearance in my kids’ school lunches.
  Posted in Meatless mealtime | Tagged vegetarian, whole wheat flour
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