Banana Oatmeal Muffins

 

It’s easy enough to make these #glutenfree by using certified #glutenfree oats and oat flour in place of the oat bran.  With only three tablespoons each of honey and margarine, these are #lowsugar and #lowfat but full of goodness.

Spray muffin tin with cooking spray. Preheat oven to 350F.

Whisk together in large bowl:

1 egg

3 T. margarine

3 T. melted honey

1 tsp. vanilla

Mix in:

1/2 c. mashed banana (about one large)

1/2 c. plain non-fat yogurt

Mix together in a separate bowl:

1 c. oat bran

1 c. oats

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1/2 tsp. cinnamon

1/4 – 1/2 c. chopped nuts

1/2 cup chocolate chips (optional)

After mixing dry ingredients thoroughly, add to wet ingredients and combine until just moistened.  Fill muffin cups about one-half full.  Bake at 350 for 20 minutes. Cool in pan for 10 minutes then remove from pan. Yield:  12 muffins

 

 

Brown Rice Vegetable Casserole

 

 

Adapted from a recipe in Country Woman magazine; I left out the soy sauce, onion and garlic because I’m sensitive to these.  This dish works well for a potluck.

3 cups chicken broth

1-1/2 cups uncooked brown rice

2 cups chopped onions, divided

3 T. soy sauce

2 T. butter or margarine, melted

1/2 tsp. dried thyme

4 cups chopped cauliflower

4 cups broccoli florets

2 medium red peppers, julienned

2 cloves garlic, minced

3 T. oil

1 cup salted cashew halves

2 cups (8 oz.) shredded cheddar cheese, optional

In a greased 3 quart baking dish, combine broth, rice, 1 cup onion, soy sauce,  butter and thyme. Cover and bake at 350 for 65-70 minutes or until rice is tender. 

Meanwhile, in large skillet, saute cauliflower, broccoli, peppers, garlic and remaining onion in oil until crisp-tender; spoon over rice mixture. Cover and bake for 10 minutes. Uncover and sprinkle with cashews and cheese, if desired. Bake 5-7 minutes longer or until cheese is melted. Yield: 8-10 servings.
 This recipe can easily be halved. To save time and effort, and perhaps money given the cost of cauliflower these days, use frozen vegetables such as a broccoli/cauliflower blend.

Gluten Free Banana-Blueberry Muffins

Gluten free blueberry-banana muffins are made with ground almonds in place of flour.

 

Here, have a moist and tasty gluten free muffin!

2 cups raw almonds, finely ground

1/4 c. ground flax

1/2 c. sugar

1 tsp. baking powder

1 T. cinnamon

1 ripe banana

2 large eggs

1/2 c. plain yogurt

1/4 c. water (can use 1/4 oil instead)

2 tsp. vanilla

1 cup fresh or frozen blueberries

Preheat the oven to 325F and grease a muffin tin. Combine dry ingredients in large bowl. In another bowl, mash the banana until smooth then add the rest of the wet ingredients except the blueberries. Whisk well together. Transfer the wet ingredients to the dry ingredients and mix well. Fold the blueberries into the batter. Spoon into muffin cups filling about half full. Bake for 45 minutes or until toothpick inserted into the muffin comes out clean. Let stand in pan 10 minutes or so before removing. 12 muffins  Tip: Ensure the almonds are finely ground. My batter was a bit too runny as my almonds weren’t finely ground, so I added 1/2 c. oat bran to thicken (a gluten free flour could be added instead of the oat bran, if necessary, to thicken.)

Mexican Pie with Cornbread Muffins

Adapted from a recipe in Company’s Coming “Beef” cookbook. This comes together relatively quickly and is not super-spicy.

1 lb. ground beef

1 14 ounce can diced tomatoes

1/2 package taco seasoning mix

1 cup flour

3/4 c. cornmeal

1 T. sugar

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1 T. parmesan cheese

1 large egg

1 c. milk or buttermilk

2 T. each oil and water

Preheat oven to 375. Brown ground beef, add tomatoes and taco seasoning mix and cook on low for about 15 minutes until mixture is consistency of thick sauce. Spray a pie pan with cooking spray, then add the ground beef mixture. Combine dry ingredients (flour-Parmesan cheese) in large bowl. Combine wet ingredients in small bowl and add to dry ingredients; mix until just moistened. Spread about half this mixture over the ground beef mixture. Place the rest of the cornbread mix into individual muffin tins. Bake both the pie and muffins at 375 for about 30 minutes until toothpick inserted into the center comes out clean.

This is easy to convert to #glutenfree by using all cornmeal or using a gluten free flour.

Beef Vegetable Stew with Roasted Potatoes

stew1.jpg

Roasting the potatoes separately, rather than cooking them with the rest of the stew ingredients, ensures the potatoes do not get mushy.  My husband hates mushy.

 

Place in large slow cooker

2 lbs. beef stew meat

2 c. beef broth (if eating gluten free, ensure broth is gluten free)

1/4 c. mixed spice blend such as Kirkland Organic No Salt Seasoning Mix

1 large carrot, peeled and cut into chunks

2 peppers, seeded and cut into chunks

(If you can tolerate onion – I can’t – one chopped onion can also be added)

Cook on low approximately 6 hours, then add:

2 cups frozen mixed vegetables

(Thicken broth if necessary)

Cook for another hour on low

In the meantime, make the roasted potatoes:

4 medium potatoes, peeled and cut into pieces

1/4 c. dried chives

1 – 2 T. Italian seasoning blend

1 T. oil

Small amount of water

Cook at 350 until tender, about 40 minutes

 

Makes 4 servings. Can either serve the stew over the potatoes or mix the potatoes in.

 

 

Sweet Potato Applesauce Muffins

sweetpotatomuff_16

Adapted from the Oatmeal Artist http://theoatmealartist.blogspot.ca/2012/10/sweet-potato-oatmeal-muffins.html?m=1  Sweet potatoes are high in fiber and vitamin A. Applesauce replaces some of the maple syrup. These are also egg-free. Pair these muffins with some non-fat Greek yogurt and fruit for a healthy breakfast.

1 c. pureed cooked sweet potato

2 T. oil

2/3 c. milk

1/4 c. plus 2 T. water

1/4 c. applesauce

1/4 c. maple syrup

2 tsp. vanilla

1 c. oat bran

1 c. oat flour (I pulsed oatmeal into a flour like consistency)

2 T. flour (gluten free or regular)

2 – 3 tsp cinnamon

1/2 tsp. salt

1 tsp. baking soda

1/2 tsp. baking powder

Mix liquid ingredients together in small bowl.  Mix dry ingredients in large bowl.  Add liquid to dry, mix well.  Drop into muffin tin cups that have been sprayed with non stick spray. Bake at 350 for 20 minutes. Makes 12 muffins.

 

Baked Energy Bites

granolabars_04 granolabars_08

Also known as granola bars. These have been adapted by myself to make a lower-fat, lower sugar version of a recipe from Julie Van Rosendaal.

1 3/4 c. oats (I used quick-cooking)
1/3 c. packed brown sugar
1/3 c. white flour
pinch salt
shake of cinnamon
1 c. nuts of your choice
1 c. dried fruit of your choice
1/4 c. chia seeds
1/4 c. hemp hearts
1/3 c. canola oil
1/3 c. unsweetened applesauce
1/3 c. plain, non-fat yogurt
1 egg
2 tsp. vanilla

Preheat oven to 350. Spray an 8 x 8 pan with cooking spray. In a large bowl combine oats,sugar, flour, salt, cinnamon, nuts, dried fruit, chia seeds and hemp hearts. Mix well. In small bowl, whisk together oil, applesauce, yogurt, egg, and vanilla. Add to dry ingredients, mix well. Place in pan and spread evenly. Bake at 350 approximately 27 minutes. Cool in pan on wire rack then cut up to size you desire. **Can easily be made gluten free by using a GF flour in place of the white flour.

Steak and Pepper Stir Fry

[getty src=”155596887?et=jPHfL_JnSAlOZ7Y-IiSPbg&viewMoreLink=on&sig=ECsgxGP9lL2z-WxrhAQtoklU_SjAFzQau2h6gl1QRzw=” width=”359″ height=”478″]

This was “planned overs” for supper last night.

2 peppers, thinly sliced

2 medium size steaks (I used steaks we’d had left over from a BBQ the night before), thinly sliced and trimmed of fat. You could also use uncooked steak, thinly sliced, and cook at the same time as the peppers until done).

1/4 c. Organicville Teriyaki Sauce

1/8 c. orange juice

 

 

Saute peppers over medium heat.  I used a large frying pan sprayed with cooking spray, added 1/4 c. of water, and covered it so the peppers softened.  Add steak, teriyaki sauce and juice. Cook, covered, about 10 minutes. Serve with cooked rice, in a wrap, or even in a lettuce wrap.  Makes about 4 servings.

 

Ham Pasta Toss

[getty src=”135595218?et=nviJd39_ST1KQ5_nxSSO3A&viewMoreLink=on&sig=ytN_2C7PWkLIl7xgGmZ0s2oRgyak7zh1vEDjjIJKBTM=” width=”359″ height=”478″]

Fast and delicious

2 c. cooked ham, chopped

2 c. cooked pasta

2 c. fresh spinach

1 large (28 oz) can diced tomatoes, drained

1/2 c. water

1 T. dried dill

1 T. Italian herb blend

Parmesan cheese, sprinkle

Combine all ingredients except Parmesan cheese in a large pot.  Heat and stir over medium-low heat until heated through and spinach is wilted.  To make this #glutenfree and/or #lowfodmap,  ensure ham and pasta are gluten free. Makes about 3 cups.  Sprinkle individual servings with Parmesan cheese.

Chocolate-Walnut Spread / Truffles

May28_04

AKA “Healthy Nutella”

Gluten free, egg-free, dairy-free, sugar free no-bake, and yummy

1.5 cups walnuts, or hazelnuts, ground

1/4 c. liquid – milk, juice, water

8 dates, pitted

1/4 c. cocoa powder

dash salt

1 tsp. vanilla

Grind the nuts in a food processor. Add liquid, process some more. Add dates, process some more.  Add remainder of ingredients and process until completely blended.  Can use as a spread or roll into balls and roll the balls in nuts, coconut, etc. for truffles.