Tag Archives: nutrition

looks like cocoa powder

1. Fast Fudgy Oatmeal Cookie in a Bowl

Because who really has time to bake cookies the moment a craving hits? Like all of my treats, this is free of chocolate, sugar, sweeteners, dairy, and wheat gluten (if you get gluten-free oats). Carob powder, made from the dried pods of the carob tree, has a natural mild sweetness unlike chocolate which is naturally too bitter to eat without sweeteners. It has a nice supply of vitamins and minerals, but is free of the caffeine that chocolate contains. You can find it at the health food store. I highly recommend it mixed with nut butters for a nutella-like concoction! (Other uses, not too sure about.)

Ingredients:

rolled oats (non-instant oatmeal)
peanut butter or almond butter
carob powder
unsweetened shredded coconut
sesame seeds and/or sunflower seeds

optional toppings: banana slices, raisins

Cook the oatmeal in the microwave, add a dollop of nut butter, then start mixing in the carob to taste and to look like chocolate.  The more you use, the more “chocolatey” it tastes. If it gets too dry, you can add a bit of water. I first started eating carob with honey, but realized that using more carob and no honey makes it taste more like mild dark chocolate!  Keep mixing until the oatmeal looks really fudgy, then add lots of coconut and seeds for extra crunch and flavor.

Variation: take out the oatmeal and just make rich, fudgy carob balls and roll them in the coconut. Aim for nearly equal parts warmed-up nut butter, carob, sunflower seeds, sesame seeds, and honey (if you want). More work though!

trader-joes-coconut-milk

2. Quick Coconut Banana Peanut Butter Smoothie

Oh, coconut milk, where have you been all my life?! I discovered this magical combination after making some coconut curry chicken this week, the final week of National Nutrition Month. It has gained the title of Favorite Smoothie Ever in my book. So easy too.

Ingredients:

1/2 can Trader Joe’s Light Coconut Milk
1 1/2-2 Bananas
Dollop of peanut butter (notice a trend here? =)
Optional: unsweetened shredded coconut

Just throw the bananas and coconut milk in a cup and put in the freezer until the banana is partially frozen. Use a conventional or immersion blender to whip it up with the peanut butter and it’s done. Enjoy!

This post is part of Works for Me Wednesday.

steamer

1. Electric Vegetable Steamer – Every few days, I load this up with big chunks of organic fruits and frozen vegetables. Mine has two stacking compartments (only one compartment shown above), allowing me to steam vegetables, chicken, or fish at the same time for the rest of the family. Yes, you can steam fruits to make delicious apple/pear purees without ever having to finely chop or peel anything!

This wonderful appliance turns off whenever the timer goes off. (Read: no more watching/burning things on the stove while you leave the room to change a diaper.) After removing the lid and letting things cool a bit, you can easily scoop the soft delectable apple from its skin and it’s ready to be pureed for babies or cut up as toddler food. The pears can be pureed with their skins on. Warning: you may be tempted to sprinkle a little cinnamon on the steamed fruit and eat it yourself!

2. Immersion Blender – Next, I throw the steamed vegetables and fruit into the large cup that came with my stick blender/immersion blender. You can combine peas with carrots, for example, or keep all of the flavors separate. Between flavors, I just rinse the blender and cup quickly under running water. Easy!

I was really frustrated by my experiences using the food processor or the blender to make baby food. There were always big chunks of food that wouldn’t get touched by the blade. I have a strong aversion to scraping the sides down too. The stick blender is light years better because you have the control to guide the blades and you can do so many fun things with it!

Have you ever tried these?

This is part of Works for Me Wednesday.

yummmm

yummmm

For National Nutrition Month, I’m posting healthy desserts that have rescued me from the claws of chocolate and sugar and NYC cupcake addictions! My ice cream recipe is dairy-free, gluten-free, sugar-free, sweetener-free, and soy-free. Might be a good option if you’re having a friend over who has dietary restrictions. I’ve modified this recipe to make it more rich and textured. The small amount of blueberries is crucial to the sweetness and beautiful color.

I’m hooked on this treat with its protein, healthy fat, and berries. Brings back PB&J memories from childhood. I also like to pretend I’m at 16 Handles and load up on toppings to add texture contrasts. Pour it over a banana for a banana-split effect. Sprinkle unsweetened coconut on top for crunch. Add some sunflower seeds for a savory contrast. All healthy, all delicious!

Try it out and let me know what you think!

Ingredients:

  • 2 cups frozen strawberries
  • 1/2 cup frozen blueberries (make sure they’re sweet)
  • dollop (or more =) of all-natural peanut butter or almond butter

Directions:

  1. Thaw the frozen fruits in the microwave just barely so that they can be pureed by a food processor or immersion/stick blender (preferred).
  2. Puree until smooth, adding nut butter halfway through.
  3. Eat immediately before it melts! It should be slightly thicker than a smoothie.

Optional toppings: cinnamon to increase the flavor if you use almond butter, bananas, unsweetened coconut flakes (health food store), and sunflower seeds.

coconut flakes and banana added

enjoy!

This post is part of Works for Me Wednesday.