Delicious leftovers

The 4 day workshop ended Sunday, and the last participant flew away home today. The house is clean, and we’re still eating the food leftover from the meals we offered. I had the last of the Banana Oat Chocolate Chip Hemp Protein Bars today – the hemp protein was a new version of these bars that I’ve been making in one form or another since I discovered a version of it on the Chocolate & Zucchini blog almost 3 years ago. I added protein powder and Greek yogurt and a bit more banana, and have made it with dried fruit usually. The first batch I baked up for this group had goji berries and dried plums and used peanut butter and peanut flour. After a request for chocolate, I put together this version:

Banana Oat Chocolate Chip Hemp Protein Bars

16 oz    ripe bananas

1/2 tsp    vanilla extract

60 grams    almond butter (1/4 cup)

1/4 cup    Greek yogurt

1/4 cup    So Delicious unsweetened coconut milk

200 grams    rolled oats (2 cups)

3/4 cup    Hemp protein  powder

60 grams    almond meal (2/3 cup)

30 grams    coconut, dried, unsweetened, low fat (1/3 cup)

1/2 tsp    fine grain sea salt

120 grams    chocolate chips

1 Preheat oven to 350 degrees. Line a 9″ square pan with parchment paper and spray with cooking spray.

2 In a large bowl combine the bananas, vanilla extract, coconut milk, and almond butter. Set aside. In another bowl whisk together the oats, almond meal, shredded coconut, protein powder, and salt. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.

3 Pour into the prepared baking dish, level the surface, and bake for 20 minutes, until the top is set. Let cool completely before slicing into bars.

Servings: 16

Nutrition (per serving): 171.1 calories; 40% calories from fat; 8.2g total fat; 0.0mg cholesterol; 76.4mg sodium; 119.5mg potassium; 18.9g carbohydrates; 5.0g fiber; 5.6g sugar; 13.9g net carbs; 6.5g protein

Beautiful food

The fresh produce we provide for the workshop is beautiful all by itself, but the platters that Josie, my assistant, puts together are works of art.

The oatmeal nut scones are not really very scone-like – but they are tasty, though not super sweet.

Oatmeal-Nut Scones

2 1/2 cups whole wheat pastry flour
1 cups unbleached white flour
1 1/2 cups rolled oats
1 tablespoon baking soda
1/3 cup dried cranberries
1/3 cup raisins
1 cup slivered almonds
1/2 cup Sucanat
1 3/4 cups almond milk
1/4 cup coconut oil
1 teaspoon vanilla
1 Preheat oven to 375° F. Spray baking sheet with oil.
2 Mix dry ingredients. Mix in coconut oil (or butter), then add soy milk and vanilla and mix until blended.
3 Plop spoonfuls onto prepared baking sheet and bake 15 minutes.
Servings: 28
Nutrition (per serving): 121.7 calories; 29% calories from fat; 4.2g total fat; 0.0mg cholesterol; 167.5mg sodium; 102.2mg potassium; 19.3g carbohydrates; 2.2g fiber; 5.6g sugar; 17.1g net carbs; 3.1g protein.
adapted from Kripalu Cookbook

A house full of wonderful energy and food

The second day of our supervision/workshop with Stephen Gilligan went very well, and ended with a lovely dinner, conversation, and singing before bed. The dinner menu:

Salmon Algiers

Couscous with Chickpeas

Salad

Plum Crumble with Ice Cream

 

Fish Algiers

2 lb fish fillet
1 1/3 Tbs cumin seed, whole
3 1/2 Tbs olive oil
3 1/2 Tbs fresh lemon juice
2 cloves garlic, (3 1/2 tblsp.)
1/3 tsp salt
1 dash cayenne
3/4 lb tomatoes, small
lemon wedges
parsley, fresh, chopped

1. Preheat oven to 375 degrees F.

2. Rinse fish and place, skin side down, in lightly oiled pans.

3. Toast cumin seeds in a dry skillet until aromatic. Take care not to burn. Grind the cumin to a fine powder in a spice grinder.

4. Whisk the toasted cumin with the olive oil, lemon juice, garlic, salt, and cayenne.

5. Layer the quartered tomato slices on top of the fish, pour on the marinade, cover, and bake for 20-30 minutes, or until fish flakes easily.

Servings: 6

Nutrition Facts
Serving size: 1/6 of a recipe (8.1 ounces).
Calories 234.58
Total Fat 8.38g
Saturated Fat 1.14g
Cholesterol 74.67mg
Sodium 215.06mg
Potassium 186.76mg
Total Carbohydrates 4.42g
Fiber 1.1g
Sugar 1.79g
Protein 32.93g

 

Catching up & Buttermilk Berry Muffins

As I am no longer posting these photo collages on the web community that has been my fitness home for the past 3 years, I am moving my energies to this blog as my primary concern. Today I will catch up on the photos of the past 4 days, clearing the way for the cooking frenzy of the next few days. I am preparing for the 10th annual 4-day workshop with Stephen Gilligan here at Skyote Mountain. It’s an intense time with a group of up to 18 folks, some of whom have attended every year, some who are new to this work – all of us stepping into a supportive community to explore and grow together. For me, it’s a time of wearing several hats, one of which is menu-planner and advance cook. Although we have Josie, my assistant, to get the meals done and on the table (with the help of members of the group as soon as we are out of sessions and available for kitchen duty), I do as much advance cooking as I can – and all of the shopping for food.

Today I’ve finalized the menu and shopping list – well, almost. I’m leaving the details of the Wednesday night soup for early arrivals to be determined by what calls to me at the Santa Cruz Farmer’s Market on Wednesday. I’ve started on the baking, with Buttermilk Berry Muffins (recipe is right after the photo collages) – and I will share more recipes here as we go through the week.

Meanwhile, here are my last 4 days of eating:

Buttermilk Berry Muffins

I made these today with a combination of frozen organic blueberries and blackberries and a lemon from our small lemon tree. I adapted Mollie Katzen’s recipe slightly, using whole wheat pastry flour instead of white flour.
2 1/2 cups whole wheat pastry flour
3/4 tsp salt
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 cup sugar
1 Tbs lemon zest, grated
1 1/2 cups buttermilk
2 Tbs lemon juice
1 large egg
1 Tbs vanilla
4 Tbs butter, melted
1 1/2 cups berries, fresh or frozen
1 Preheat oven to 375. Spray muffin tin.
2 Combine flour, salt, baking powder and soda, sugar, and lemon zest in medium bowl.
3 Combine buttermilk, lemon juice, egg, and vanilla, and beat gently with whisk until smooth.
4 Slowly pour this mixture, along with melted butter, into dry ingredients. Carefully fold in berries.
5 Spoon into muffin tin. Bake for 20-25 minutes, or until lightly browned on top and toothpick comes out clean. Place muffins on cooling rack to cool. Wait at least 30 minutes to serve. Servings: 12
Nutrition (per serving): 183.8 calories; 24% calories from fat; 5.1g total fat; 29.0mg cholesterol; 212.2mg sodium; 233.6mg potassium; 31.1g carbohydrates; 3.7g fiber; 11.8g sugar; 27.4g net carbs; 5.1g protein.
Author: Mollie Katzen

Salad dressings

I had a request on Facebook for healthy salad dressing recipes – olive oil with vinegar and spices is a great beginning, but there are so many possibilities! One of my favorite “dressings” is about 1/4 cup of Trader Joe’s papaya-mango salsa and a couple of tablespoons of eggplant hummus. Trader Joe’s carries that, but I also make my own:

Eggplant Hummus

355 grams    eggplant

2 cloves    garlic, chopped

2 Tbs    sesame seeds, ground

1/2 cup    garbanzo beans, cooked

2 tablespoons    lemon juice

1/4 tsp    sea salt

1/4 tsp    freshly ground black pepper

pinch    cayenne pepper

1 Preheat oven to 400 degrees.

2 Rinse eggplant, prick in several places with a sharp knife and place in a baking pan. Bake until skin is soft and dark (50-60 minutes). When cool enough to handle, cut in half and spoon pulp into a colander. Let stand for 5 minutes then squeeze out excess moisture.

3 In a food processor, combine pulp with the rest of the ingredients except the seasonings. Puree to a smooth paste and season to taste. You can also add 1 tablespoon of parsley and 2 teaspoons of mint. When properly seasoned, place in a bowl, sprinkle with sesame seeds and serve warm.

Servings: 22

Yield: 330 grams (11.75 oz.) serving=1 tblsp (15g)

Nutrition (per serving): 20.4 calories; 32% calories from fat; 0.8g total fat; 0.0mg cholesterol; 22.9mg sodium; 39.6mg potassium; 3.0g carbohydrates; 0.8g fiber; 0.7g sugar; 2.2g net carbs; 0.7g protein.

 

Another favorite dressing for salads is a tahini dressing that I put together to try to recreate the one they serve at Dharma’s restaurant in Capitola, CA:

Tahini Lemon Miso Dressing

1/2 cup tahini

2 tablespoons lemon juice

3/4 cups water

2 tablespoons barley miso

1 teaspoons cumin seed, ground

1/2 teaspoon toasted sesame oil

1 clove garlic

1/2 teaspoon tamari

1/2 teaspoon salt

 

Servings: 12; 2 tablespoons per serving

Nutrition (per serving): Calories 66.51; Total Fat 5.54g; Carbohydrates 3.04g; Dietary Fiber 0.50g; Protein 2.08g

This is a good reminder to have some salad today – yesterday I went quite overboard on fruit!

Spicy Peanut Sauce

Spiced Peanut Sauce

This sauce keeps well in the refrigerator. I toss it in near the end of cooking whatever vegetables and protein I have sautéed. The recipe comes from Kripalu Cookbook, by Atma Jo Ann Levitt.

2.5 tablespoons sesame oil
1 tablespoon ground cumin seed
1/2 tablespoon crushed mild chili peppers
1 teaspoon ground coriander seed
1 pinch cayenne pepper
1.5 cups peanut butter
2.5 tablespoons tamari
1/2 teaspoon black pepper
2 cups water

1 In a small skillet, heat oil and sauté the cumin, chili peppers, coriander, and cayenne for 1-2 minutes.
2 In a blender or food processor, blend together the spice mixture, peanut butter, tamari, and black pepper, adding water while blending, until desired thickness.
Servings: 30
Yield: 3.75 cups – 2 tblsp servings
Nutrition (per serving): 87.8 calories; 74% calories from fat; 7.7g total fat; 0.0mg cholesterol; 144.3mg sodium; 91.9mg potassium; 2.8g carbohydrates; 0.8g fiber; 1.2g sugar; 1.9g net carbs; 3.4g protein.

Home again

I walked through the Santa Cruz Farmer’s Market smiling yesterday, so glad to be back to abundant fresh fruit and vegetables! And realized as I chopped and cooked that it has been quite a while since I’ve spent time in the kitchen preparing food. I find it calming, when I can do it without time pressure, just taking it one step at a time, letting the timing take care of itself. I know that is not possible for everyone, and it’s not always possible for me, but I love it when I can arrange my life to allow for my cooking to be a pleasurable, centering activity.

Now that I’m back to cooking, I can offer some recipes again! I’ll put them under Wednesday, 8.10.2011, since that’s where you can see the photos of Selene’s Muesli in Meal 1 and Sloppy Turkey Jane in Meal 5.



Selene’s Muesli

1.5 cup oatmeal
1.5 cup multi-grain cereal
1/2 cup chopped dates
1/2 cup sunflower seeds
1/2 cup dried cranberries
1/8 cup sliced almonds
1/8 cup pumpkin seeds
1/8 cup ground flaxseed
1/8 cup walnuts
2 scoops protein powder
Servings: 20
Yield: 1/4 cup servings (28 grams)
Nutrition (per serving): 112.9 calories; 30% calories from fat; 4.0g total fat; 0.5mg cholesterol; 5.6mg sodium; 102.1mg potassium; 15.9g carbohydrates; 2.7g fiber; 5.1g sugar; 13.1g net carbs; 5.1g protein.

Sloppy Turkey Jane

A healthier take on typical Sloppy Joes. I served it for my husband wrapped up in 2 organic corn tortillas, and ate mine plain.
290 grams yellow onion, chopped (one onion)
152 grams red bell pepper, chopped (1 pepper)
52 grams tomato paste (about 3 tblsp)
173 grams grated carrots (about 2 carrots)
1 lb ground turkey (I used Diestel range grown)
16 oz tomato sauce (I used Cadia Organic Vegetable Marinara)
72 grams chopped pitted dates (about 1/2 cup)
2 tablespoons balsamic vinegar
2 tablespoons yellow mustard
32 grams fresh basil, chopped
Heat a large skillet over medium-high heat. Add onion and pepper and cook until starting to stick and lightly brown, stirring frequently, 4 to 5 minutes. Stir in tomato paste, carrots and 2 tablespoons water and cook 2 minutes longer or until carrots are tender, stirring occasionally and scraping any browned bits from the surface of the pan. Add turkey and cook 3 minutes or until turkey is no longer pink, stirring to break it up as it cooks. Stir in tomato sauce, dates, vinegar, mustard and 1/2 cup water and bring to a boil. Reduce heat to low, cover and simmer 15 minutes to blend flavors.
Servings: 5
Yield: 1463 grams
Nutrition (per serving): 262.5 calories; 23% calories from fat; 7.0g total fat; 64.0mg cholesterol; 604.3mg sodium; 504.0mg potassium; 31.4g carbohydrates; 6.1g fiber; 18.3g sugar; 25.3g net carbs; 21.6g protein.
Original Recipe (I have changed it somewhat): https://www.wholefoodsmarket.com/recipes/3052

Banana Nut Dried Fruit Protein Bars

Every night while I am here at Trance Camp assisting and teaching I have prepared my food for the next day, getting breakfast ready to whip up into a smoothie, packing up morning and afternoon snacks, making a salad for my M3 lunch meal. Dinner and evening snack are bit more variable. Today I ate the last of the Banana Peanut bars I brought with me. I get asked for the recipe regularly, and this is the version pictured here. I vary the dried fruits, and the ground nuts and nut butter.

Banana Oat Peanut Dried Cherry Bars

16 oz    ripe bananas
1/4 cup    peanut butter
1/2 tsp    vanilla extract
1/4 cup    Greek yogurt
200 grams    rolled oats (2 cups)
60 grams    peanut flour
3 serving    protein powder (Show me the whey)
30 grams    coconut, dried, unsweetened, low fat (1/3 cup)
1/2 tsp    fine grain sea salt
50 grams    raisins
70 grams    dried cherries

1 Preheat oven to 350 degrees F. Line a 9″ square pan with parchment paper and spray with cooking spray.
2 In a large bowl combine the bananas, vanilla extract, nut butter, and Greek yogurt. Set aside. In another bowl whisk together the oats, nut meal, shredded coconut, protein powder, and salt. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the dried fruit.
3 Spread into the prepared baking dish, level the surface, and slip into the oven. Bake for 20 minutes, until the top is set and golden-brown. Let cool completely before slicing into bars. If you’re not serving all the bars at once, I suggest you cut out only what you need. Cover the rest with foil and keep at room temperature or in the refrigerator. They also freeze well.

Servings: 16

Nutrition (per serving): 140 calories; 26% calories from fat; 4.3g total fat; 0.9mg cholesterol; 89.3mg sodium; 242.4mg potassium; 17.4g carbohydrates; 2.7g fiber; 2.8g sugar; 14.7g net carbs; 9.3g protein.