Coconut Corn Mini-Breads (Dairy & Egg-Free!)

I knew there was a reason I bought this recipe book. Many years ago, I decided to buy a book titled ‘Quick Breads’ by Howard Early and Glenda Morris. I am a novice bread baker, so the idea of being able to make breads rapidly without much dough kneading or rising time was very appealing. However, I never made more than 2-3 recipes from this book over the past decade. This past weekend, we had company over and I decided to have another look at this dusty book on the shelves, to find something to complement the vegan lasagna I had made (we had forgotten to get dinner rolls at the store). To my surprise I found an easy recipe called Coconut Corn Bread using ingredients I already had at home, so I decided to modify the ingredients and give it a try. It was an intriguing combination: coconut and corn? I had made cornbread before but had never mixed both ingredients together before. The result? Our family and guests enjoyed it so much I wanted to share this simple modified dairy-free and egg-free recipe with you!

Ingredients

Dry Ingredients:

  • 1 cup unbleached flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt

Wet Ingredients:

  • 1 cup coconut milk (I used the fortified Silk brand original flavor coconut milk)
  • 1/3 cup of oil
  • 1 flax egg (see directions below)
  • 1/3 cup shredded sweetened coconut
  • 1/2 tablespoon of honey (or maple syrup for those who do not want to use honey)

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9 inch cake or loaf pan (I used silicon muffin cups instead).
  2. Make the flax egg: Mix 1 tablespoon of flaxmeal combined with 3 tablespoons of water together with a whisk or fork, then let sit for 10-15 minutes. Before using, use the whisk and give it a good mix for 2-3 minutes.
  3. Mix the dry ingredients together.
  4. Mix wet ingredients together.
  5. Gently combine the wet ingredients into the dry ingredients.
  6. Bake for 25 to 30 minutes (or when toothpick inserted comes out clean). Optional: at about 5-10 minutes before the baking time was up, I sprinkled some shredded coconut flakes on the tops of the cornbread muffins for an extra flair!
  7. Serve warm or let cool for 5-10 minutes then remove from pan.

You may adjust the ‘sweetness’ factor depending on your preference, by adding more or less honey or maple syrup. Serve warm to complement a meal, or add a little bit of vegan butter, jam or a drizzle of honey or maple syrup on top. Th

is is such a simple recipe that you can also enlist your little helper at home to help out with measuring and mixing the ingredients together!

Fresh Cranberry & Pear Crisp

I initially created this recipe below to use up some fresh cranberries I had on hand from the winter holidays. But my husband and child loved it so much that I’ve made it a few times since, including taking it to potluck meals. Enjoy!

Fresh Cranberry & Pear Crisp

Recipe by: DietitianMom
Prep time: 10 minutes
Bake time: 20 minutes
Total time: 30 minutes
Serves: 4

Ingredients:
2 pears (ripened pears work best)
1 cup fresh cranberries, pierced
4 tablespoons oil
½ teaspoon nutmeg
½ teaspoon cinnamon
¼-1/2 cup brown sugar (depending on sweetness desired)
1 cup old fashioned/rolled/large flake oats

Directions:

  • Preheat oven to 400 degrees F (200 degrees C).
  • Peel and cut pear into slices. Layer the pear slices, covering the bottom of a baking dish.
  • Rinse and wash the fresh cranberries, then pierce each with a toothpick. Then throw the cranberries into the baking dish, evenly dotting the pear slices.
  • In a bowl, mix the oats, brown sugar (add the amount you desire), cinnamon, nutmeg and oil together.
  • Sprinkle this oats combo mixture over the pear slices and cranberries in the baking dish.
  • Bake in the oven for about 20 minutes. Let cool slightly then serve!

Feel free to double or triple the recipe if you like. This is a great recipe to involve your preschooler or older child in, as it’s easy to make and is ready to eat in no time! My preschooler had lots of fun helping me pierce each fresh cranberry with a toothpick. The best part? Since the ripened pears are already sweet, you don’t really need to add too much additional sugar to sweeten the dish. So adjust the sweetness level to what you prefer by the amount of brown sugar you add. This crisp keeps for a few days in the refrigerator and tastes delicious cold too!

Fresh Raspberry Yogurt Cake

raspberryyogurtcake2

Raspberry Yogurt Cake – Dietitianmom.com

This was a recipe that I obtained from the book “Bringing Up Bébé” by Pamela Druckerman, in which I jazzed up with some fresh raspberries. I had recently read this book during the spring, and was highly entertained by its witty and informative content. It certainly caused me to ponder many cultural norms and child-raising habits often observed in the United States!

This recipe below was so easy that I was able to make it with my nearly 4 year old this past week. It was her first time in the kitchen and she loved it! The key is to obtain at least one 6 oz  plain yogurt container (or equivalent container) which your child can then use as a ‘measuring cup’.

Ingredients
2 (6 oz) containers of whole or reduced fat plain yogurt
½ to ¾ cup of vegetable oil
2 eggs
1 teaspoon vanilla
4 containers of all-purpose flour
1 ½ teaspoon of baking powder
1 cup fresh (or frozen but thawed out and drained) raspberries

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C). Grease a 9 inch cake or loaf pan.
  2. Gently combine the wet ingredients (yogurt, sugar eggs, vanilla and oil) into one bowl.
  3. Combine the flour and baking powder into a different bowl.
  4. Add the dry ingredients gradually into the wet ingredients, mixing gently until just combined
  5. Add in the frozen or fresh raspberries (or other fruit).
  6. Bake 35 minutes to an hour, until a knife inserted comes out clean. Let cool then serve!

Although the original recipe called for using whole milk yogurt, I found that the reduced fat yogurt I used worked fine as an alternative. Also while combining the dry into the wet ingredients the mixture became quite thick and difficult to stir. But using a wooden spoon, and consistent mixing, the mixture ended up softening down and became more malleable. I used olive oil as the oil in the recipe which worked but you could discern the olive oil taste. Hence, you may want to use a different vegetable oil like sunflower oil or canola oil in this recipe instead. I also found that using about 1/2 to 2/3 a cup of oil was adequate. The first time I made this recipe, I became concerned that the batter was too thick so added a little bit more oil (about 3/4 cup). However, it ended up taking a long time for the batter to cook through. So do not worry if the batter appears too thick. If you end up with the same problem as I did, you can cover the top of the loaf pan with some aluminum foil halfway through the baking process, to prevent the top from becoming overly brown and hard. Enjoy!

 

Qn of the Month: What’s An Easy Homemade Play Dough Recipe?

 Easy Playtime Fun!

While I was away on a trip to the East Coast, my husband decided to try his hand at making play dough from scratch. This is coming from a husband who has never baked or made a dessert in his life! But amazingly it worked! He found this recipe on the Internet and it turned out so well, I want to share it.

All you need:
1 cup all purpose plain flour
1 tablespoon vegetable oil
¼ cup salt
1 tablespoon cream of tartar
¾ cup boiling water
Food coloring (optional)
A few drops of glycerine (optional – adds more shine!)

Directions:
1. Mix the flour, salt, cream of tartar and oil in a large mixing bowl
2. Add food coloring to the boiling water, then slowly add small amounts of this colored boiling water into the dry ingredients gradually until a sticky dough mixture is achieved.
3. Stir continuously until the materials combined into a dough
4. You can glycerine if you would like to, otherwise move on to step 5.
5. Allow it to cool down before removing the dough out of the bowl.
6. Knead the dough quickly and vigorously for a few minutes until you get the perfect dough consistency. (if it is still sticky after a couple of minutes of kneading, you can add a smidget of flour until it is no longer sticky).

A few tips: Put the finished product in a sealed container and it should stay good for a few months in a dark cool storage place. My husband didn’t put any glycerine in the play dough, but it still turned out fine. Also, you don’t need to refrigerate the dough. If you want to make twice the portion of play dough, just double the recipe with the ingredients above!

(Source: http://theimaginationtree.com/2012/04/best-ever-no-cook-play-dough-recipe.html )

Oo-La-La! Five-Minute Guacamole Recipe

Ingredients:

2 Avocados

1-2 tablespoons onion, finely minced

2 garlic cloves

1-2 tablespoons tomatoes, chopped

2-4 teaspoons lime juice

¼ teaspoon salt, or as desired

¼ teaspoon pepper, or as desired

 

Directions:

  1. Simply peel and mash avocado in a bowl. Then add all the other seasonings together!

Notes: Feel free to add more onion, salt or pepper as desired. If you would like a richer taste, after mixing first chill the bowl for 30 minutes in the refrigerator to let the flavors blend together before serving.

Serve this as a power snack alongside any of the following options:

Unsalted tortilla chips

Warm pita bread strips

Baked pita chips

Carrot/cucumber/celery sticks

Red, orange or yellow bell pepper sticks

Apple slices

Pretzel sticks

Cheese and flour/corn tortillas as mini ‘roll-ups’

Zucchini crisps

In lettuce leaves as ‘mini-wrap’ sandwiches (feel free to add beans, chopped boiled egg, strips of cooked poultry meat or cheese if desired)

This is a great dish for your child’s afternoon snack or potluck/party/picnic contribution!

 

Qn of the Month: What are Examples of Healthy Shifts?

The new Dietary Guidelines 2015-2020 provide some practical suggestions and examples of small easy ways in which shifts can be made in one’s daily food choices to move towards healthier eating patterns. Examples of this would be choosing nutrient-dense snacks over high calorie snacks, fruit instead of commercially processed fruit products with added sugars, whole grains instead of refined grains, oils instead of solid fats, salted to unsalted snacks, as well as no-sugar added beverages instead of beverages with added sugars.

Specific ideas (from the Dietary Guidelines with some additional suggestions):

Instead of –                                                          Choose this –

Tortilla chips with cheese dip                              Carrots with hummus dip

Sour cream dip                                                     Guacamole or salsa

Fruit-filled cereal bar                                           Apple or another whole fruit

White bread                                                          Whole-wheat bread

White pasta                                                           Whole-wheat pasta

Chocolate bar with nuts                                       Unsalted cashews

Bacon bits on salads                                             Avocado slices

Butter in frying pan                                             Vegetable oil in frying pan

Regular soda/pop                                                Seltzer water or other no added sugar beverage

Microwaveable popcorn                                      Pop your own on the stove!

French fries or chips with entree                      Salad or fruit with entrée

 

Other practical tips provided from the Guidelines include increasing the amount of vegetables in a mixed dish while simultaneously reducing the amount of meats, saturated fats and

(Source: Department of Health and Human Services and United States Department of Agriculture, Dietary Guidelines for Americans 2015-2020, 8th edition. http://health.gov/dietaryguidelines/2015/guidelines.  Accessed March 24, 2016.)

Easy Homemade Granola Recipe

Enjoy or Give Away! -Dietitianmom.com

Enjoy or Give Away! -Dietitianmom.com

My husband and I love granola and until three years ago, we were buying store bought versions. However, we noticed sometimes these packaged products came with a long ingredient list, often had a lot more oil/sugar added including sweetened dried fruits and were not very cheap either. So I tried to make a homemade healthier version which worked so well I have been making it ever since. Here’s the granola recipe…it’s really easy!

All you need:

  • 6-7 cups rolled oats (old fashioned oats work fine too)
  • ¼ cup sunflower or olive oil
  • ½ cup of honey
  • ¾ cup dried coconut flakes (optional)
  • ¾ tsp almond extract (optional)

Directions:

  1. Preheat oven to 325oF (or 170oC)
  2. Mix coconut flakes and oats in a wide bottomed pan (this will cause the coconut flakes to get toasted in the process of baking the granola). If you like you can also add in nuts and seeds at this point.
  3. Heat honey and oil in a small saucepan and bring to a boil for one minute. Then remove from the heat and stir in the almond extract (optional).
  4. Pour the honey-oil mixture over the oat mixture and stir until coated.
  5. Spread the granola out evenly in the baking pan and bake 20-25 minutes or until lightly toasted. Stir every 5-10 minutes to prevent burning. (It helps to set a timer!)
  6. Let the granola cool completely before adding in chopped dried fruit.

A few tips: If you are going to measure out honey in a measuring cup, measure out oil into the cup first, then use the same cup to measure the honey. The honey will slide out like magic. Less mess! Also, you can choose instead to add in the coconut flakes, nuts, seeds and dried fruit at the end after the granola is out of the oven and has cooled down. Note that if you can’t get plain dried coconut flakes you can use the sweetened version.

This homemade granola won’t have the clusters you see in store bought versions since less oil/sugar is used, but it tastes just as good. Of course, you can adjust the amount of oil/sugar you like according to your preference, and try variations by adding in different dried fruits, nuts, seeds. We make a big batch about once a month and just freeze portions. Enjoy or give away as edible gifts!