My Foodie Call

Tag: whole wheat

• 

  Whole Wheat Flax ‘N Apple Muffins

  Posted at 8:00 pm by myfoodiecall

  Oct 23rd
  

  Whole wheat flour, seasonal apples and heart-healthy walnuts? What’s not to like.

  Although it’s October, apple season is thriving and there are still many amazing recipes to be made. As I write this I can smell the delicious apple turnovers I have baking up in the oven. I love to have something hot out of the oven and aromatic for my kids get home.
  I’m not sure about your kids, but mine come home from school spent and so grumpy. I presume its the long days mixed with just being flat out starving.

  “Yes, learning about the rivers in the South can be daunting, my dear 3rd grader….”

  That said often times I’ll look in my children’s lunch boxes to see foods barely touched. Their excuse is usually “I didn’t have time…” which is kind of mind boggling to me because I always make time to eat. Who doesn’t have time to eat? 

  However, whether that’s the case (or not) or maybe they are just avoiding the specific foods that I pack, I can never be sure. What I am certain of is that to come home to a the scent of apple and cinnamon is a recipe for success.

  Here is a recent concoction that I made to diffuse the afternoon fuss.

  

  Here’s what you’ll need to gather.

  

  Mix up your dry. See the flaxseed meal? Not flaxseeds.

  

  Next my egg mixture.

  

  Mixing my wet into dry…

  

  Folded in apples and walnuts. Its thick, don’t worry…

  

  pile it in…

  

  healthy.

  Whole Wheat Flax ‘N Apple Muffins

  Ingredients

  • 1/4 cup flaxseed meal (not flaxseeds. You want the powder stuff. If you only have flaxseeds, pop them in your coffee grinder and pulse it a few times until it’s a powder)
  • 1 1/2 cups white whole wheat flour
  • 1/2 cup sugar
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 egg, beaten
  • 1 1/2 cups finely chopped ORGANIC Apples. Here’s a reminder why.
  • 3 Tbs grapeseed oil
  • 1/2 almond milk (or other non-dairy milk)
  • 1/2 cup chopped walnuts (you could omit these, but walnuts pack a big dose of plant-based omega 3’s, I say load up!)

  Directions

  1. Preheat oven to 400 degrees. Pre-treat muffin tins.
  2. Blend dry ingredients together in a bowl.
  3. In a seprate bowl combine egg, grape seed oil and milk.
  4. Add dry ingredients to egg mixture and stir until just blended.
  5. Fold in chopped apples and nuts. (Don’t worry the batter will be thick!)
  6. Fill muffin cups 2/3 full.
  7. Bake for 18-20 minutes or until toothpick inserted comes back clean.

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  Posted in Breakfast, Snacks | Tagged flax, walnuts, whole wheat
• 

  Whole Wheat Broccoli Mac N Cheese

  Posted at 8:00 pm by myfoodiecall

  Aug 27th
  

  Mac n cheese for the family that doesn’t want to give up mac n cheese.

  So my oldest loves mac n cheese. I’m sure I’ve mentioned it on the blog 12 times but she does. I mean what kid doesn’t. But she REALLY loves mac n cheese. Recently she had to create a “me” box for school and include things in it about herself.  Guess what was included in this 15 year old’s box? A box of mac n cheese. Right next to her fashion design books was a box of Annie’s. True story.

  While I am definitely guilty of using Annie’s (many of times,) I do on occasion bust out my vegan mac n cheese recipe from time to time. While everyone likes it just fine and they certainly would not turn down any form of pasta, I am pretty sure they long for the real deal fat-laden mac n cheese. So here is my attempt at a healthier, non-veganized REAL mac n cheese.

  With broccoli.

  Vegetables have to be somewhere in the mix. duh.

  Here is how I started.

  

  I whisked up my cheese, flour and other dry ingredients.

  

  Meanwhile broccoli was roasting.

  

  I chopped it a bit further when it was done.

  

  All the while, my pot was busy cooking up some macaroni.

  

  Next I combined my drained, hot macaroni with the cheese concoction.

  

  Added my dose of green!

  

  Piled it into the casserole dish…added more cheese, my milk…dotted my butter…

  

  Baked… and voila. The finished product.

  Broccoli Mac n Cheese

  INGREDIENTS:
  16 ounce package whole wheat macaroni
  16 ounce package of shredded sharp cheddar cheese
  1/4 cup nutritional yeast
  2 tablespoons whole-wheat flour
  ¼ teaspoon ground mustard
  Salt and pepper to taste
  1 1/4 cups almond milk
  1 1/2 tablespoons butter

  1 head of broccoli (chopped and drizzled with a tablespoon oil of choice)

  DIRECTIONS:
  1) Preheat oven to 375°F. Spray a casserole dish or a 9×13 pan. Set aside.

  2) Combine 2 1/4 cups cheese and nutritional yeast with dry ingredients (flour, ground mustard, salt and pepper).

  3) Spray a foil lined cookie sheet. Roast broccoli for 30 minutes and remove from oven, but keep the oven on because you will need it for your mac n cheese.
  4) While broccoli is roasting, cook macaroni according to package directions.

  5) Once macaroni is done, drain and return to pan.

  6) Combine cheese mixture with hot macaroni and stir.

  7) Add roasted broccoli and then fold whole mixture into the casserole dish.

  8) Pour milk over macaroni.

  9) Top with remaining cheese and dot with butter

  10) Bake for 35-45 minutes or until firm and golden brown. (You can stick a knife in the center to see if it has firmed up.)
  11) Let sit for 10-20 minutes before serving to set (like you would a lasagna).
  Posted in Meatless mealtime | Tagged broccoli, nutritional yeast, pasta, whole wheat
• 

  Whole Wheat Zucchini Muffins (vegan)

  Posted at 8:00 pm by myfoodiecall

  Apr 29th

  Guess what? Zucchini season is upon us. You know what this means? I will use and make zucchini dishes for the next few months and drive my family crazy. As a matter of fact, I think I may have to revisit zucchini cheese casserole recipe. But for today’s post I am sharing a recipe that I made last week that is completely vegan and is very low-fat.

  

  Vegan Zucchini Muffins

  Vegan Zucchini Muffins

  • 2 cups whole wheat pastry flour
  • 1/2 cup flaxseed meal
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 2 teaspoons cinnamon
  • 1/2 tsp ground ginger
  • 1/4 cup grape seed oil (or canola)
  • 1/4 cup unsweetened applesauce
  • 3/4 cup agave nectar
  • 3/4 cup almond milk (or soy milk, or any other non-dairy milk)
  • 1 tablespoon pure vanilla extract
  • 2 cups shredded zucchini

  1. Preheat the oven t0 325 degrees.
  2. Line a 12-cup muffin tin with paper liners.
  3. In a medium bowl, whisk together the flour, flaxseed meal, baking powder, baking soda, salt, cinnamon, and ginger.
  4. In a smaller bowl, combine the oil, applesauce, agave nectar, almond milk, and vanilla.
  5. Slowly add wet ingredients to the dry ingredients and stir until the batter is combined, being careful to not over mix.
  6. Add the zucchini and gently fold into the mixture.
  7. Distribute batter into muffin tins.
  8. Bake the muffins on the center rack for 20-24 minutes, pretty much until the top is lightly browned.

  

  Not bad for an eggless, healthy muffin.

   

  Posted in Breakfast, Snacks | Tagged vegan, whole wheat, zucchini
• 

  Whole Wheat Mini Pitas with Spinach and Artichoke

  Posted at 8:00 pm by myfoodiecall

  Feb 14th
  

  Spinach and Artichoke Mini Pitas. (Whole wheat too. Woo hoo.)

  Would your family freak if they saw a green topping like this?

  What’s with kids, green foods, and their fight or flight response??

  Is it because they know that greens equate to health?  Is their scrunched up rejection face their body’s emergency response? “Reject green food no matter what the heck it tastes like…”

  On this particular night I just got the eye roll as we sat down.

  No actual complaints. Shocker.

  

  In short: These were devoured. I am as shocked to write this now as I was on that night. Even my pickiest child ate several of these.

  

  This dip is pretty versatile. Read what I did below.

  Whole Wheat Mini Pitas with Spinach and Artichoke

  Inspired by the Creamy Spinach and Artichoke Dip Recipe in Cooking with Trader Joe’s

  Ingredients

  • 1-16 oz bag frozen chopped spinach, thawed and excess liquid squeezed out
  • 1 can artichoke hearts, drained and fine chopped
  • 1-8oz container vegan cream cheese (or light cream cheese if you do not need for it to be vegan)
  • 1 Tbsp lemon juice
  • 1 tsp garlic powder
  • 1/8 tsp sea salt
  • 2-3 packages whole wheat mini pita breads

  Directions

  1) Preheat oven to 350 degrees.

  2) Add all ingredients to your food processor bowl and pulse until desired consistency. (I blended this up pretty good because this family does not do chunky.)

  3) Arrange your mini pitas on a prepared baking sheet.

  4) Spread dip on each pita. Bake for 20 minutes.

  5) Repeat with the rest of your pitas or save the dip for future use (a veggie dip, a spread for your sandwich, thin it out for an awesome salad dressing???)

  Posted in Random stuff | Tagged spinach, vegan, whole wheat
• 

  Whole Wheat Bean and Egg Burritos for those hurried mornings (every morning.)

  Posted at 8:00 pm by myfoodiecall

  Jan 27th

  Breakfast. Do you feel like you are always eating stuff out of a box?  Try these for those frazzled mornings. Kid friendly. Parent friendly. Can freeze them and pop them in the microwave when frazzled, but still feel pretty cool because you actually made them.

  Easy. See below.

  Start with this stuff.

  • 5 organic eggs
  • 1 Tablespoon coconut oil
  • 1 Tablespoon nutritional yeast (optional)
  • 1 can vegetarian refried beans
  • 8- small whole wheat tortillas

  

  Whole wheat tortilla, organic eggs, vegetarian refried beans, nutritional yeast, and coconut oil.

  

  Cook and scramble up your eggs in a tablespoon of coconut oil and 1 tablespoon nutritional yeast (optional).

  

  Spread your refried beans on your tortilla.

  

  Add your eggs. Not too much, you need enough for the others and of course want to avoid the “overstuffed-busting-at-the-seams-burrito-blow-out”. (We’ve all experienced this.)

  

  Fold in your sides.

  

  Roll, wrapping in the sides as you go.

  

  Cover each burrito individually with plastic wrap.

  

  Add them all to freezer bag and freeze until crazed morning.

  The morning of breakfast?

  1. Unwrap the burrito from the plastic wrap.
  2. Put it on plate and microwave for 45 seconds. Flip it. Microwave it for another 45 seconds.
  3. Find a good dip if you have time. I like salsa, kids like ketchup…even sriracha would be great…whatever you are feeling that day (or have time for.)

  ***I wouldn’t add any salsa to the wrap before you freeze it. It might make it soggy. Just my opinion!***

  

  Or keep your burrito sauce-free to keep it transportable. Might be easiest!

  Posted in Breakfast | Tagged egg, whole wheat

• You missed a call?

  • Make friends with…Bean Pasta.
  • Whole Wheat Flax ‘N Apple Muffins
  • Small changes…Eat what’s in season.
  • Whole Wheat Broccoli Mac N Cheese
  • What I pack my kid.

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  • Small changes
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