Weekly Cooking Ritual

All of November I did not eat any sugar, processed foods or alcohol, and then in December I ate whatever for my birthday and the holidays. I had an eye opening experience since I felt way better while eating healthy. Of course this should not be surprising, but the amount of difference I felt was.

Currently I am trying to get back into eating really healthy like I did in November, but it is not an easy task. Sugar seems to be in everything, convenience food often involves processed foods, and I like to get drinks with my friends. I have also become addicted to these unhealthy foods, just like most people have, even if they don’t want to admit it.

Now is a time to remind myself of the flavors and benefits of wholesome foods. It is easy to get in a rut and just rely on certain foods that you know are tasty, but may not be the healthiest option. Vegetables, whole grains, beans, tofu, etc. has so much potential to create amazing meals, but sometimes you have to be a little creative.

A friend of mine is also staying away from sugars and processed foods for the next few months, so we started to get together once a week and prepare food. Last night was our third week together and everything we have made so far has been excellent.

Week 1:

Spaghetti squash with Tofu Ricotta (new love for squash!)
French Beans & Berries Salad using kale instead of spinach and tomatoes

Week 2:

Miso Vegetable Soup
Tofu Maple-Walnut Bake (recipe coming soon)
Wild Rice
Steamed Kale with lemon juice & tahini

Week 3:

Quinoa Protein Bars
Vegetable Whole Wheat Cassoulet

The Quinoa Protein Bars are a great option for a quick breakfast or snack. Sometimes I do not have time to cook up my oats in the morning (which I fill with fresh fruit, chia seeds and nuts so I don’t miss the sugar). These bars are a great alternative!

Quinoa Protein Bars

2 cups Quick Cooked Rolled Oats
1/2 cup Quinoa Grain
1/4 cup Flaxseeds Meal
3/4 cup Hemp Protein Powder

1/2 tsp Baking Soda
1/2 tsp Sea Salt
1/2 cup Walnuts, chopped
1/2 cup Sunflower Seeds
1/2 cup Shredded Coconut
1/2 cup Date Sugar
1/2 cup Oat Flour
1/4 cup Oil
2 tsp Vanilla
1 cup Water
2 cups Berries

Cook dry quinoa according to directions. While this is cooking, combine oats, flax, protein powder, baking soda, date sugar, flour, walnuts, seeds, coconut and sea salt in a large bowl.

Once quinoa is cooked, add to the pan the oil, vanilla and water. Add wet ingredients into dry ingredients and mix together. More water may be needed. Add the berries and mix to combine.

Spread mixture into greased 9 x 13-inch pan, pressing down with hands to fit into pan. Bake for 20 minutes at 350°F. Allow to cool and cut into pieces. Makes 15 bars.

* Add spices, apples, raisins, cranberries, other seeds and nuts to mix up flavors to make variety of different types of bars.

Basic Bundt Cake

I am so sorry for neglecting all my recipe developing, and enjoying, for the last month.  I have been so busy with school my culinary time has been cut down considerably.  But I have so much more flavor to create!  I will try harder.  And have fun doing so.

The last thing I baked up was some Orange Spice Budnt Cake.  This is such a great recipe to base a zillion variations on.  I have also made blueberry, strawberry and chocolate chip bundt cakes and have many more ideas to implement.  Here is the basic recipe and some variations you can try.

Basic Bundt Cake

3 Tb Flaxseed Meal

1/2 cup Water

1 cup Alternative Milk (Soy, Almond, Coconut, Rice)

1 1/2 cups Organic Cane Sugar

1/2 cup Oil

2 tsp Vanilla

2 1/2 cups Unbleached White Flour

1 Tb Baking Powder

1/2 tsp Salt

Combine the flaxseed meal and water, let stand a few minutes.  In a large bowl, combine the milk, sugar, oil and vanilla and mix to combine.  In a separate bowl, combine the flour, baking powder and salt.  Use a whisk to blend the dry ingredients together.  Pour the dry ingredients into the wet and stir to combine, careful not to over mix.  When the batter is mostly mixed, add any extras and finish mixing.  Pour into a greased bundt pan and bake at 350 degrees for 50 - 55 minutes.

Variations:

Orange Spice- Add 1 tsp cinnamon, 1/4 tsp ground clove, zest of one orange, replace 1/2 cup orange juice for milk alternative.

Berries- Add 1 cup berries of choice (blueberry, strawberry, cranberries).

Lemon Poppy seed- Add 2 Tb Poppy seeds and replace 1/4 cup lemon juice for milk alternative.

Double Chocolate- Add 1/3 cup cocoa powder and 1/2 cup chocolate chips.

Raspberry White Chocolate- Add 1/2 cup vegan White Chocolate Chips (if available) and replace 1/2 cup fresh raspberry juice for milk substitute.

Apple Walnut- Add 1/2 cup chopped walnuts and 1 cup finely chopped apple.

Coconut Almond- Add 1/2 cup shredded coconut and 1/2 cup sliced almonds.

You can also be creative, or basic, with a topping for the bundt cake.  You can simply combine powdered sugar with milk alternative until you reach the consistency you desire.  Or you can use orange/lemon/raspberry juice instead of a milk alternative with powdered sugar.  The cake can also go bare since it can stand alone.

What other flavors can you think of? 

Blueberry Muffins

Flaxseed Meal is one of the most versatile egg replacers of them all.  I can't think of anything it doesn't work for, plus you get the added nutrition.  For every one egg, combine 1 Tb Flaxseed Meal + 3 Tb Water.  If a recipe contains 3 or less eggs, it usually works to use an egg replacer.  

I recently taught a baking class and developed this muffin recipe using flax instead of eggs.  the results were very tasty.  Blueberries are my favorite muffin fruit, but strawberry is close behind.  A co-worker recently told me she had never heard of a strawberry muffin before and that just boggled me mind!  So next time I make these it will be with strawberries, which is now in season.

Blueberry Muffins

2/3 cup Unrefined Cane Sugar

2/3 cup Soy Milk

2 Tb Flaxseed Meal + 6 Tb Water

1/3 cup Vegetable Oil

1 tsp Vanilla

2 cups Unbleached White Flour

2 tsp Baking Powder

1/2 tsp Salt

1 cup Fresh Blueberries

Combine the flax and water and let sit a couple minutes.  Mix together the sugar, soy milk, oil, vanilla and flax blend.  Add the dry ingredients and stir until just combined.  Fold in the blueberries, careful not to over mix.  Fill greased muffin cups 3/4 full.  Bake at 400 degrees for 20-25 minutes.  Makes 12 muffins.

*This recipe contains an egg replacer for 2 eggs.  Instead of the flaxseed meal, you could also use 1/2 cup of applesauce, non-dairy yogurt, tofu sour cream, mashed banana or blended silken tofu.  Egg replacers usually make up about 1/4 cup quantity to equal 1 egg.