Festive Sweet Potato Bread

Festive Sweet Potato Bread

by | Nov 19, 2022 | Recipes and Meal Ideas, Treats and Snacks

Quick bread makes a festive, fun, and sweet treat to bring to the holiday party, a gift to your loved ones, or something to enjoy with your family. This recipe features nutritious sweet potato, fresh cranberries, rosemary, and toasted pecans to give it a nice flavor. Why not make this sweet treat this holiday season?

Christy Quirk, MS, RD, LDN

Fancy Sweet Potato Bread

This quick sweet potato bread makes a festive treat to bring to a holiday party or give as a gift. It features sweet potato and fresh cranberries, as well as candied rosemary and toasted pecans to add a lovely pop of flavor. Share it with family and friends!
Print Recipe Pin Recipe
Course: Baked Goods
Cuisine: baked goods
Ingredients Method Video

Ingredients
  

  • 12 oz sweet potato roasted
  • 1 tsp kosher salt
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 tsp ground cardamom
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 cup canola oil
  • 2/3 cup granulated sugar
  • 1/3 cup brown sugar, packed
  • 3 large eggs
  • 1 2/4 cup all-purpose flour
  • 8 oz fresh cranberries
  • 4 oz pieces pecan
  • 4 sprigs rosemary

Method
 

  1. Roast sweet potato at 400 degrees F, until tender. Cool, peel and set aside.
  2. Place fresh rosemary sprigs, in simple syrup, for at least 10 minutes or overnight. Remove sprigs from syrup, coat in granulated sugar and dry for at least 10 minutes. *Dry these in your pre-heated oven and they’ll break up nicely as you prepare the pans of batter.
    4 sprigs rosemary
  3. Lightly toast the pecans and set aside.
  4. Mash the sweet potato in a large bowl, then add kosher salt, ground cinnamon, ground nutmeg, ground cardamom, baking soda, baking powder, canola oil, granulated sugar, brown sugar and eggs. Whisk till well combined.
    1 tsp kosher salt, 3/4 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, 1/4 tsp ground cardamom, 1 cup canola oil, 2/3 cup granulated sugar, 1/3 cup brown sugar, packed, 3 large eggs
  5. Gently stir in the flour, then 3 oz of the pecans and the fresh cranberries.
    1 2/4 cup all-purpose flour
  6. Pour batter into greased loaf pans, then top with the remaining pecans and the candied rosemary (strip the stems and discard these).
  7. Bake at 350 degrees F. ~35 minutes for mini loaves and ~1h5m for 8×4 loaves.
  8. Cool completely, then enjoy!

Video

Lentil Mushroom Burgers

Lentil Mushroom Burgers

by | Nov 8, 2022 | Recipes and Meal Ideas

If you’ve followed along this year, you probably noticed we have some recurring themes with our cooking demonstrations. We love plant-forward meals that are easy to prepare and, of course, friendly on the budget. 

Today I want to tie in eco-friendly or sustainable. You may think, hey, we’re already in that neighborhood, but we want to take that one step further. We’ve encouraged 

  • mostly plants
  • local foods
  • in season foods

In addition, there are more specific food choices we can make, like, lentils, which belong to the pulse family. They are nitrogen fixers. 

So not only are they easy, tasty protein, but they improve the soil in which they’re grown. Another choice is mushrooms; these can grow on logs, and they can grow on compost. They require very little water and very little space. So not only are they tasty, but they give us lots of vitamins and minerals. There are others on this list of eco-friendly foods, but we’ll focus today on those two. They are the stars of this burger. 

You may notice that the recipe tells you to portion these burgers and bake them in the oven, but I like a little extra texture, so I’ve chosen to sear them on the cast iron skillet and then cook them until they’re the right firm. 

Double Zucchini Chocolate Muffins

Double Zucchini Chocolate Muffins

by | Jul 27, 2022 | Recipes and Meal Ideas

Healthy Balanced Snack Secrets

Snacks are so fun, aren’t they!? The best snacks are balanced, containing a carbohydrate plus some protein and/or fat. Snacks can also be a strategic way to get in more fruits and vegetables. Make these muffins as a delicious mid-morning or afternoon pick-me-up. You’ll be satisfying your sweet tooth and nourishing yourself with a healthy, balanced snack. If you want to hear more about the Well Balanced Way to snack, check out our workshop on Balanced Snack Secrets. 

Cooking with Chef Christy

In this episode of cooking with Chef Christy, I bake a delicious muffin that works as a wonderful, balanced snack. While it is not your normal super light and fluffy muffin, it IS very nutritious and fun!

Well Balanced Nutrition

Double Chocolate Zucchini Muffins

These muffins make the best Well Balanced Snack! They contain carbs, fat, protein, fruits and veggies. making them balanced, nutritous and delicious.
It's a great way to use fresh zucchini and strawberries which are abundant in the summer months.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 45 minutes
Servings: 5
Course: Snack
Cuisine: baked goods
Ingredients Equipment Method Video Notes

Ingredients
  

  • 1 cup oats ground (or 3/4 cup oat flour) gluten-free if necessary
  • 1 zucchini (small) grated and dried (makes about 1 cup grated)
  • 1 1/2 cup strawberries chopped
  • 2 eggs
  • 1/4 cup almond butter or alternative
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup cocoa powder unsweetened
  • 2 Tbs coconut sugar
  • 1/4 cup dark chocolate chips

Equipment

  • food processor (helpful but not required)
  • silicone muffin cups
  • cookie/muffin scoop
  • muffin tin
  • mixing bowls (2)
  • measuring cups

Method
 

  1. Preheat the oven to 350°F.
  2. Grind the oats in a blender to create a fine flour (or purchase oat flour).
    1 cup oats
  3. Grate the zucchini, then squeeze out the excess water in cheesecloth (or chop in a mini food processor to save time).
    1 zucchini (small)
  4. Chop the strawberries (use a food processor to save time).
    1 1/2 cup strawberries
  5. Spray muffin tins with baking oil or use silicone liners.
  6. Prepare the wet ingredients:
    In a large bowl: combine the strawberries, nut butter, eggs, and vanilla and stir to combine.
    1 1/2 cup strawberries, 2 eggs, 2 tsp vanilla extract, 1/4 cup almond butter
  7. Prepare the dry ingredients:
    In a separate bowl: whisk the oat flour, cinnamon, baking soda, sea salt, cocoa powder, and coconut sugar
    1 tsp cinnamon, 1 tsp baking soda, 1/2 tsp salt, 1/4 cup cocoa powder, 2 Tbs coconut sugar
  8. Add the wet ingredients to the dry ingredients, stirring until just combined.
  9. Fold in the zucchini and half the chocolate chips.
    1/4 cup dark chocolate chips
  10. Scoop the batter into 12 muffin tins, filling each about 3/4 of the way full (or completely full if using silicone liners).
  11. Top the muffins with the other half of the chocolate chips.
  12. Bake for 20-25 minutes, or until an inserted toothpick comes out clean.
  13. Let the muffins cool for 10 mins in the muffin tins, then remove and let cool on a cooling rack for a few more minutes.

Video

Notes

Storing Options:

  • Store in the fridge for a week
  • Freeze for 1-3 months. To freeze, cool completely, and then place muffins in a freezer bag. 

 

Equipment Suggestions:

Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges

Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges

by | Feb 25, 2022 | Recipes and Meal Ideas, Side

In the second episode of Cooking With Chef Christy, you’ll learn how to make a delicious and hardy salad with heart-healthy additions.

Are salads really healthy?

Salads are a great way to get in a lot of colorful plant-foods, but not every salad is a great choice. It is easy to think a salad is the healthiest option on the menu when sometimes it can be more than you need. On the flip side, a salad can lack a balance of nutrients and elements that keep you full and satisfied. Salads vary widely and the right salad for you should fit your energy needs and keep you satisfied. 

How to make a salad balanced AND delicious?

Just like any meal, a salad needs a few things to be balanced AND delicious. First, include fiber, protein, and fat. Fiber can come from foods like starchy vegetables, beans, or whole grains. Protein can come from eggs, beans, nuts, seeds, meat, fish, or tofu. Fat can come from nuts, seeds, avocado, egg yolks, meat, and/or dressing. Having each of these nutrients present in your salad not only make it well balanced, but will keep you full longer.

Secondly, include an element that ramps up the satisfaction level of your meal. That might be a crunch factor, a bit of sweetness from fruit or dressing, something spicy, something creamy, or a combination. Both the nutrition and the satisfaction level of your food matter.

Be aware of how energy-dense ingredients like dressings, nuts, avocado, fried meats, cheese, dried fruit and bacon bits can add up quickly and come with more sugar, salt, fat, and calories than you may want or need in your salad. 

Here’s what ingredients makes up the Arugula Radicchio salad. The only thing left to add is a piece of salmon or other great protein-rich option to round out this colorful dish.

Arugula

  • A cruciferous vegetable full of vitamins, minerals and antioxidants
  • Offers some spicy flavors to the salad.

Radicchio

  • A member of the chicory family
  • Offers a pleasantly sharp and bitter flavor.
    • CULINARY NOTE – The fat from the salad dressing and the acid from the citrus help curb/compliment the bitterness of this nutritous and colorful veggie. 
  • It’s beautiful purple color is thanks to the anthocyanins present in the plant. Research shows that foods rich this chemical can have anti-inflammatory, anti-cancer, and anti-diabetic effects. It is also great for brain health and helping to prevent heart disease.

Farro

  • Farro is a high-fiber whole grain.
  • One serving of cooked farro (1/2 cup) contains about 100 calories and 1g of fat, 4g of protein, and 26g of carbohydrates.
  • It is an ancestor of modern wheat and contains gluten.
  • Commonly used in Italian cooking.

Olive Oil-Based Dressing

  • Olive oil is considered a healthy fat.
  • It’s the primary source of added fats in the Mediterranean diet.
  • It’s rich in heatlhy monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or “bad”) cholesterol levels. 

Walnuts

  • Walnuts are the only tree nut that is considered anexcellent source of Omega-3s fatty acids.
  • A one-ounce serving of walnuts provides 2.5 grams of plant-based omega-3 fatty acid (ALA), 4g of protein and 2g of fiber
  • A serving of walnuts is also a good source of magnesium (45mg)

Seasonal Fruit

  • Fruit is a great way to add some extra fun, flavor and nutrition to your salads. In the winter, citrus fruit is perfect. In the summer, you have a variety of berries and tropical fruits to choose from. 

How to make your own salad dressing

Nothing elevates a salad to “yum” status quite like a tasty, clingy dressing. Making your own salad dressing is simple, cost effective, and a great way to control additives, like sugar and preservatives, that might be hiding in processed varieties. Follow this DIY Salad Dressing Formula to make your own. You can play with the ratios but this is always a great to start! Have fun with it and find the combinations you love.

DIY SALAD DRESSING OIL TO VINEGAR RATIO:

  • 4 TBS Oil
  • 2 TBS Vinegar
  • 1 TBS Fresh Chopped Herbs (or 1 tsp dried herbs)
  • 1 TBS Chopped Garlic
  • Salt and Pepper to taste

 

Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges

Well Balanced Nutrition

Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges

A beautiful, satisfying salad that pairs well with any protein-rich food.
Print Recipe
Servings: 2 salads
Ingredients Method

Ingredients
  

  • 3 cup arugula
  • 1 Heads radicchio lettuce chopped
  • 1 1/2 Tbs olive oil
  • 1 tsp Dijon mustard
  • 1 Tbs red wine vinegar
  • 1/2 lemon juiced (for 1 tbsp juice)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 Mandarin Oranges
  • 1/2 cup farro uncooked
  • 2 oz walnuts 1 ounce - 14 halves

Method
 

  1. Follow directions on the package to cook farro. (*Trader Joe's sells a small bag of farro that cooks in 10 minutes.)
  2. Toast walnuts in a toaster oven at 300 - 325 degrees for about 8-10 minutes.
  3. Wash and dry lettuces.
  4. Chop radicchio.
  5. Peel and slice oranges.
  6. Add oil, mustard, vinegar, and lemon juice to a small mason jar. Shake to combine.
  7. Add lettuces to bowl and toss to coat.
  8. Add about 1/2 cup of your cooked farro on top.
  9. Garnish with orange slices or wheels.