Sweet and Savory Quesadilla

The inspiration for this sweet and savory quesadilla came from the apple and brie mix you often hear about or indulge in over the holidays. I had been cleaning up the house all morning and then squeezed in a little weight lifting session. After all that and several hours post breakfast I was starving and looking for that one particular taste that would satisfy my hunger.

What better than a quesadilla?! Now, I have talked about my ooey qooey quesadillas before but that is more of a dinner dish, a bit heavier and much richer in flavor. What I wanted for lunch was something light but satisfying... the amazing combination I came up with includes a ripe pear, Diaya Mozzarella (dairy free cheese) and a few slices of ham.

How to prepare this delicious snack:
You can use whatever gluten free tortilla you prefer, my fallback is La Tortilla Factory Ivory Teff Wraps. The best way to make it flexible for the quesadilla is to warm it in the microwave for 15 - 20 seconds.

Next, cover half of the tortilla with your Diaya Mozzarella Style Shreds. Lay 2 - 3 ham slices on top of the cheese and lightly salt & pepper. Thinly slice the pear into pieces and place as many as will fit on top of the ham (feel free to snack on the extra pear slices and you are cooking your quesadilla!) Add a little more of the cheese on top of the pear and fold over the other half of the tortilla.

Warm a medium skillet and lightly butter the pan and the top of your tortilla. Carefully place the quesadilla in your pan for about 3 minutes. Grab a spatula and quickly (but carefully) flip. The quesadilla is ready when each side is golden brown and the cheese is melted.

Cut the quesadilla into 3 slices and you are ready to chow down!

Halfway through the first slice I got a sweet idea... agave nectar! Pour 1-2 tsp on your plate for a sweet and simple dip!

Banana Berry Protein Cakes

 As you may have noticed with the last few posts... I have been experimenting with ways to add more protein to my diet. The truth is... I need to gain weight. I know... what a burden right? Most people would say, "I'd love to be in your shoes!" or as my dear friend said the other night, "Oh, you poor thing."

Let me share with you a little background...

Ever since my tummy troubles began about... 4 years ago, my eating patterns (obviously) changed. With that came a loss in weight.. and let me tell you that being 5'2", a healthy eater and a lover of fitness and exercise... there isn't a whole lot of weight to be lost in the first place. Anyway, as the pain got worse I continued losing weight. Not to fear! I did gain some back and was holding steady for several months, still underweight but only by about 5 pounds. Then, once I discovered my food intolerances and had to cut even more things from my diet, my weight dipped about 2 pounds, which is where I have been holding for sometime.

The point being... extra calories and protein are what my body is calling for and that's exactly what I'm trying to give it.

In search of these types of snacking recipes, I stumbled upon the Healthful Pursuit website a few weeks ago and have been obsessed with it ever since. The pictures of Leanne's recipes are irresistibly beautiful and absolutely charming. I had made her Chocolate Jam Packed Protein Cake about a week ago and slightly overcooked it leaving it a bit dry. Determined to create something as delicious and protein packed as her pictures depict, I continued searching her Recipage and decided to make her Grain Free Vanilla Berry Protein Cake. I wasn't thrilled about using egg whites so I spun my creative baking wheels and came up with this...

Banana Berry Protein Cakes (makes one cake, or double the recipe for 2)
1/4 c ripened mashed banana
2 tbsp hemp protein powder
1 tbsp coconut flour
1 tsp melted coconut oil
2 - 3 tbsp apple sauce (start with 2, add 1 more if the batter seems stiff and dry)
1/2 tsp vanilla extract
1 tbsp agave nectar
1/4 c frozen blueberries
turbinado sugar for topping (optional)

Preheat oven to 375. Lightly spray a ramekin or a 1 cup oven safe dish with canola oil, set aside. Combine all ingredients except blueberries in a small bowl until fully incorporated. Fold in the blueberries and put into your oven safe dish. Top with turbinado sugar if you so please and bake for 20 minutes. Test with a toothpick for doneness. The cakes will seem a bit soft but if the toothpick is clean they are done. Leave the cakes in the ramekins and let cool on a wire rick. Eat immediately or cover with plastic wrap and store in the fridge for a healthy, delicious and protein filled snack whenever your heart desires!

Notes
The texture of this cake is soft, sort of like a flourless chocolate cake mixed with a mousse.

Hemp protein powder can be a bit grainy in texture but once you have it a few times you won't notice it. You can purchase this protein at any health food store, it may be green in color (as mine is) or may be white, which will make your cake a bit more appealing to the eye. If you don't have hemp or don't like it, feel free to use any other protein powder you have.

You can also sub in any other fruit puree for the mashed banana, and any frozen fruit can be used in addition to or in place of the blueberries. Let your mind wander and create something delicious!

Enjoy! I know I sure will! (Also, be sure to visit the Healthful Pursuit website for other amazing recipes!)

Protein Packed Purple Smoothie

The idea for this smoothie came about this morning, knowing I needed a healthy protein packed snack after my mid morning cardio workout. I usually have to plan what my post-workout snacks are going to be ahead of time because after my cardio sessions, nothing sounds all that delicious. I have also found that planning or at least thinking about what you'll refuel with ahead of time leaves you feeling better during and after you've eaten the snack.

Here's what you'll need for this protein packed snack:

1 tbsp chia seed

1 c vanilla hemp milk

1/2 frozen ripe banana 

1 c greens (I used romaine lettuce)

3/4 c frozen blueberries

3 tbsp hemp protein powder

For this smoothie, you'll need to do just a bit of prep work, but it will be well worth it in the end! Are you ready?

Mix the chia seed and 1/3 c hemp milk in a bowl. Place in the fridge. (Yup, that's it!)

I let mine sit for about 2 hours, you don't need to wait this long but make sure to let it sit at least 15 minutes so that the chia begins to form a gel. It works great to throw this together before your workout, put it in the fridge, and it will be ready when you get home!

To Prepare the Smoothie

When you get home and are ready to make the smoothie, throw the chia gel and the rest of the ingredients (including the remaining 2/3 c hemp milk) into the blender and mix until smooth. The consistency of this smoothie is pretty thick (I actually ate mine with a spoon!). If you aren't a fan of super thick smoothies add extra hemp milk, juice or water until you reach the thickness you like. 

Now, to please those of you who always like to know the nutrition info on what you are eating, and because I'm claiming this smoothie as being "protein packed", I thought I'd break it down for you.

Protein:

Hemp milk - 3g

Chia seed - 3 g

Hemp protein powder - 11g

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Total Protein = 17 grams

Fiber:

Chia seed - 5g

Blueberries - 4g

1/2 Banana - 2g

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Total Fiber = 12 grams

Go ahead and cheer... I already know you are ;-)

To break it down even further... my workout consisted of a 20 minute cardio challenge on the stationary bike followed by 15 minutes of inclined running on the treadmill followed by a 5 minute cool-down walk. With a total of 40 minutes of cardio and 17 grams of protein in this smoothie... that means I got just about 2 grams of protein for every 3 minutes I worked out. How's that for a post workout snack?? 

Protein up and enjoy!

Cocoa Quinoa Chia Muffins

Have you ever eaten something so delicious and rich in flavor but had that thought in the back of your mind, "I'll work it off tomorrow"? Of course you have.

Have you ever eaten something so delicious and rich in flavor and knew that you could even have two if you wanted because of how many health benefits it had? You have now!

I purchased a bag of chia seed about a month ago and have been on the hunt for different ways of using it beyond the typical chia pudding. 

After some googling and linking to different blogs, I found the original recipe for these muffins here. Seeing as how I didn't have mesquite flour and hadn't the slightest idea of where I could find it AND didn't have the patience to wait another day.. I decided to try some substitutions, and here is what I came up with...

Ingredients

1/4 c coconut flour

*1/4 c quinoa flour

1/2 c cocoa

1/4 c chia seeds

1 tsp baking powder

1/2 tsp baking soda

1/4 c brown sugar

1/4 c white sugar

Ener-G Egg Replacer for 2 eggs (or 2 eggs if tolerated, I'm sure you could use flax eggs or chia eggs)

1/2 c + 1 tbsp vanilla hemp milk (I use Pacific Foods brand)

To Prepare

Preheat oven to 350. Mix all dry ingredients in a medium bowl. Make your egg replacer, whisk until frothy and add to the dry ingredients, add hemp milk and stir until all ingredients are mixed together. You should get a mousse-like texture. Lightly spray 6 sections of a muffin pan with canola oil (or use paper liners). Fill each section as close to the top as you can, wet fingers and smooth out the tops. Sprinkle a dash of turbinado sugar on top for a sweet crunch (optional). Bake for 16-18 minutes, or until a toothpick comes out mostly clean. Remove from pan and let cool on a wire rack. 

These muffins are great warm or cold, they can be kept in an air tight container or plastic bag on the counter for about 4 days, then I would suggest keeping them in the refrigerator. These are perfect for a mid-morning snack, delicious as a dessert or a great way to lightly fill you up before bed. Top with soy ice cream or berries for a real treat ;-)

These are so satisfying that you'll start to crave them as soon as you run out! (Trust me, I've made the recipe about 4 times now in the last 3 weeks... and yes I do share them). 

Notes

*As far as substituting the quinoa flour, you can use more cocoa, carob powder (the cocoa and carob mix is delicious), quinoa flakes will work but make the muffins a bit more crumbly. Amaranth flour will allow for added protein and a denser muffin. I'm sure rice flour/sorghum flour would work but would also probably create a more crumbly, less stable muffin. 

**Adding dried fruit at the end would be a wonderful idea, particularly dried blueberries/cherries! 

Give these a try and let me know what you think! And most of all... enjoy these healthy yet sinful little treats!

Creamy Mac 'n' Cheese

I have to be honest... I was a little skeptical of how this recipe would turn out when I first started making it. But guess what? It turned out fantastic!

The plan for dinner was to make homemade mac 'n' cheese for the boyfriend and roommate, and to make a gluten and dairy free version for myself. Sounds like a great plan right? I thought so ;-) Here's what you'll need...

Ingredients

1/2 c rice milk

1/2 c dairy free cheese (I used Diaya Vegan Cheese, the cheddar version)

1/4 tsp garlic powder

1/2 tsp herb de provence (or another spice mix you like)

salt & pepper to taste

*1/2 tsp nutritional yeast

**your choice of protein (optional)

2-3 oz gluten free pasta (I think a shorter pasta works better to hold the sauce rather than spaghetti, I used DeBoles Brown Rice Spirals)

To Prepare

Cook pasta according to package directions (be careful not to overcook, gluten free noodles tend to get mushy when over cooked). As the pasta cooks slowly heat the rice milk in a small pot over medium heat. When you start to notice the milk bubbling on the sides, turn the heat to low and add the cheese. Mix with a whisk until the cheese has fully melted. Turn off heat. Add the spices and nutritional yeast, adjust amounts to suit your tastes. Drain the pasta and add to the cheese sauce, mix until noodles are covered in that creamy deliciousness. Add in whatever protein you are using and you are ready to serve! This dish is great with a side salad or any vegetable of your liking.

Notes

*If you are on a diet that doesn't allow for yeast or are worried about the nutritional yeast in this recipe, let me say from experience that I didn't experience any side affects of adding the yeast to this sauce. I had to eliminate yeast from my diet for 3 months and still try to avoid yeast breads but I found this nutritional yeast to be just fine! It is a deactivated yeast and is a great source of protein and vitamins. The taste is cheesy and slightly resembles the powdered cheese that comes in those box mac 'n' cheese versions. If you are still skeptical, the Diaya cheese will provide enough of that cheesy flavor to the sauce but if you are a bit daring, give the nutritional yeast a try!

**I added some leftover sausage we had in the fridge for a protein boost, feel free to add whatever protein you like. Grilled chicken, meatballs/crumbled beef, or italian sausage would all be great! 

Nutritional Powerhouse Bites

These are truly the most amazing little "bites" you'll ever have! They are so simple to make, very versatile and can be made with almost any dried fruit mix you have on hand, and can have as many additions as you want! So what are they to be such a "powerhouse"?

Nutritional Powerhouse Bites
14 dried figs
10 dried apricots
1/4 c walnuts
1 tbsp chia seed
1 tbsp sunbutter (or any nut butter you have on hand)
1 - 2 tbsp dairy free chocolate chips (or chop up some dark chocolate for even more superfood power!)
a touch of water as needed

Place all ingredients in your food processor. Pulse until all ingredients are fairly chopped and mixed together. Take off the lid and check the consistency... you want it to be pulling away from the sides, and able to stick together if you pick some up with your fingers. If it's not quite there add 1/2 tbsp water at a time until you get to the right "sticky-point". Use a spoon to take out about 1-2 tbsp of the mix and form a ball in your hand, they should be just smaller than a golf ball - using this approximate size I came out with 10 balls. Put the balls into an air-tight container or a plate covered with plastic wrap and keep in the refrigerator (they will hold together better this way).
*I couldn't wait for them to cool, I had one... and then another one right after making them ;-)*


Suggestions for Additions/Substitutions
*Any nut would be great in place of or in addition to the walnuts.
*Dried figs are a great base because they are naturally sticky, but any dried fruit (or mix of fruit) would pair beautifully! ...Mango, pineapple, cranberries, blueberries... the options are endless!
*Any nut butter can be used in place of the Sunbutter, you might also give mashed banana or pumpkin a try!
*I love the chia seed because it is so great for the body but it is a bit expensive. Substituting flaxseed would keep those Omega-3s, fiber and protein benefits and still provide many vitamins and minerals.
*If you want to add even more of a boost you could add other seeds like sunflower or pumpkin. And if you are feeling adventurous add some protein powder - though I would stick with only 1 tbsp and would add an equal amount of a "wet" ingredient (i.e. nut butter, banana, juice may even work!)

Now that you know how to make them, do it... now! You won't regret it, I promise! Then once you have made them you can come back here and read about how much your body will appreciate you for eating these delicious and nutritious little bites.

Can these really be called nutritional powerhouse bites?
YES! And here is why...

Figs: A great source of fiber and B vitamins, calcium, potassium, iron, manganese, selenium, copper, and zinc. B vitamins help metabolize carbs, proteins & fats. Calcium is great for our bones, potassium helps to regulate blood pressure and heart function, iron is a mineral that almost everyone is deficient in so you can never get enough!


Apricots: Another good source of fiber, full of vitamin A which helps with vision and combats free radical damage, and because of their rich color they are a great source of beta carotene.


Walnuts: A great source of protein, healthy Omega-3s and vitamin E. Walnuts have continued to move higher on the ladder of antioxidant and anti-inflammatory benefits which help to protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. Whew!


Chia Seed: Chia is the new craze! It is a great source of fiber and protein, has high amounts of Omega-3s, contains antioxidants, B vitamins and minerals, and not to mention is gluten free! They are easily digested, have been shown to increase energy, aid metabolism, and help with regularity. *Chia seeds are also great for athletes as they can prolong hydration and help our bodies to retain electrolytes. (For more info and recipe ideas click here!)


Sunbutter: Another great source of protein and an alternative to peanut butter. It contains 27% of your daily allowance of vitamin E, and is also high in iron and fiber.


Chocolate Chips: Good for the soul! If you use dark chocolate, you are really getting that superfood power as dark chocolate is packed full of antioxidants and has also been shown to lower blood pressure.

Convinced?? I thought so! Now go make these (or whatever version you would like) and eat them guiltlessly as a snack, dessert or as a delightful addition to any meal!

Gluten Free Yeast Free Bread Loaf

I have to start this out by saying one thing... if you are on a starch-free or reduced carb diet... QUIT IT and go make this bread now!!! Bread is a luxury for those of us who are gluten, dairy and yeast free and when you find a recipe that resembles real bread in taste and texture... all bets are off ;-)

I have been waiting for the opportunity to make this bread for a few weeks now but today was the day! Saturday morning... not a ton of homework but a ton of snow outside... what better situation than to bake?!

I found this recipe on the Celiac Chicks website, and was overjoyed to see their beautiful picture of a sturdy-looking, tall-risen loaf of yeast free bread. Although this bread did take a bit more prep time than your typical flatbread or muffin recipe... As I smell it cooking in the oven I know it is worth it. You can find the original recipe here, but here it is with my modifications:

Dry Ingredients

1 1/2 c potato starch
1 c sorghum flour
1/2 c ground flaxseed
1/2 c hazelnut meal/flour
1/2 c potato flour (this is actual potato flour, different from potato starch mentioned above)
1 tsp salt
2 tbsp baking powder
1 1/4 tsp baking soda
2 tsp xanthan gum



Wet Ingredients

2 c water
3 tbsp olive oil
1 1/2 tbsp blackstrap molasses
2 tbsp apple cider vinegar
Extra water as needed

To Prepare
Preheat oven to 400 degrees. Grease and lightly flour an 8 1/2 x 4 1/2 bread pan, set aside. Mix all dry ingredients in a large bowl. In a small bowl whisk together the wet ingredients. Add wet ingredients to dry ingredients and mix, adding the extra water as needed, until the dough forms a ball that doesn't stick to the sides of the mixing bowl. Place the dough in the bread pan and smooth out to fill entire pan. Lightly wet your hands to evenly flatten the dough. Sprinkle with sesame seeds and lightly spray with canola oil. Cover the bread pan with foil and cook for 60 minutes. Remove foil and cook another 10 - 15 minutes until the top is golden brown and the dough is fully cooked (insert a thin knife into loaf, if it comes out completely clean the bread is done). Let loaf cool in pan for a few minutes before placing on a wire rack to cool completely.

Notes
*My original thought in using a smaller loaf pan was to half the recipe... It seemed like the perfect amount of dough when I first put it in the pan but as there is no yeast, it really didn't rise at all - this may also have been because of my substitutions. The loaf ended up working perfectly in the end once I discovered a different way of slicing it! - However, for your first attempt I do recommend using the full recipe (as listed above).
**This bread is absolutely delish fresh from the oven or slightly toasted. As with most gluten free baked goods it will dry out after more than a few days. I would recommend cutting the whole loaf into pieces once cooled, and freezing half for later use.


Be sure to leave comments if you try this recipe or the original or if you make any further modifications!

Roasted Veggie Pepperoni Pasta

This was definitely one of those... spur of the moment dinners.

I can't, well I try to avoid serving something for dinner that *gasp* doesn't have any meat. My boyfriend and our roommate well, if there isn't meat they are back in the kitchen in less than the usual time after we've finished dinner. (Yes... I'm saying they are grazers ;-))

I got home from a long day at school and had pasta on the mind. Perfect! A quick and easy dinner... but wait, it's the end of the week and we're running low on any meat besides chicken.. but wait! There is still some pepperoni in the fridge from our homemade pizzas a few nights earlier.. great! But it still needed something else... and to satisfy the boys without satisfying the cook... well that would just be wrong! What better way to satisfy the cook (*cough* me**) than to load the pasta with veggies!!

I decided to try a new way of cooking frozen vegetables rather than the typical steaming method.. and that's where the dish was born.

Ingredients
Your choice of pasta (I used gluten free angel hair)
Pasta sauce (whatever you have on hand is fine)
Mixed frozen vegetables (or if you aren't pressed for time use fresh!)
Pepperoni slices
Olive Oil
Seasonings of choice

*I realize these are all store-bought ingredients but hey... give it a shot!*


To Prepare
Preheat oven to 400 degrees. Begin to boil water for pasta and cook as directed. Line a cookie sheet with foil, place all veggies on the sheet and lightly cover with olive oil and whatever spices you like (garlic powder, salt, pepper, italian seasoning - just some ideas). Place in oven and let the veggies roast until they start to brown (about 15 minutes). Meanwhile, heat up your pasta sauce in a medium saucepan (I always like to throw in extra seasoning just for good measure). Continue to check on veggies until they seem done, then turn oven off and remove the veggies from the oven. When the pasta has just a few minutes left to cook, add the pepperoni slices to the veggies and put back in the oven to warm. Drain the pasta and plate with sauce. Take the veggies and pepperoni out of the oven and lay ever so beautifully on top of your pasta. Grate some fresh parmesan (optional) and you are ready to eat!

This dish is simple yet pleasing to the eye. The slight spice of the pepperoni mixed with the roasted veggies transform your typical spaghetti night into one that your guests will be asking for weekly! Use different veggies, fresh or frozen, as the seasons allow and let your mind wander with spice!

As always, most importantly... enjoy!