Skinny Vegetarian Black Bean Tostada

Tostadas are usually very high fat and not exactly something you want to be eating if you are trying to lose the extra baby weight (Me!). I love the open-faced factor - It's like a mini Mexican pizza. Instead of frying the tortilla, I just warm it through. I used corn tortilla because they are much thicker and hold up better. I didn't want the liquid from the beans and eggs to break it down. I made these as a quick week night meal, but these would be perfect for breakfast as well. Since these are basically a just assemble-and-serve meal, you can customize it to fit your family's likes and dislikes. Topping ideas: shredded cheese, salsa, sour cream, hot sauce, lime juice, tortilla chips, fresh diced red onion, etc. Customize it how ever you'd like. I really like the avocado and tomato only. The heat from the egg softens the avocado, making it buttery and delicious. My husband added cheese, salsa and tortilla chips to his. With the yolk being slightly runny, I punctured the egg and let the yolk run all over the top of the tostada. OOOHH it's so good. 

The corn tortilla I got were green chile flavored - which was awesome. They were really tasty and 90 calories each. I purchased them at the Fresh Market, I'm not sure if they are available in other stores. It was the first time I had seen them. If you prefer to scramble the eggs, that would be good too. I've made these same tostada a million times, in a million different ways, and scrambled eggs are awesome. 


Sorry for the foggy/poor lighting photos, these were taken while tropical storm Isaac was hitting South Florida.

Skinny Vegetarian Black Bean Tostada

Cook Time: < 25 minutes
Prep Time: < 10 minutes
Serves: 8 tostadas

Ingredients:

Black Beans:

• 1 tsp oil
• 1/2 large onion, diced
• 1/2 bell pepper, diced
• 2 cloves of garlic, minced
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• salt and pepper, to taste
• jalapeno flavored hot sauce, to taste (optional)
• 1 tbsp tomato paste
• 2 cups cooked black beans (or canned beans, drained and rinsed)

Tostada:

• 1 medium tomato, diced
• 1 haas avocado, diced
• 8 corn tortillas, warmed
• oil spray
• 8 cage-free eggs, fried 
• fresh cilantro, minced

Heat the oil in a medium pot, over medium heat. Saute the onions, peppers and garlic for about 5 minutes.

Add the vinegar, oregano, salt, pepper, hot sauce, tomato paste and black beans to the pot. Stir well, reduce heat and cover. Allow the beans to simmer for about 10 minutes or longer. 

While the beans are simmering, prep the tostada ingredients. Begin frying the eggs (in the oil spray) and cooking to your desired done-ness. (I did mine medium, I like to poke the yolk and let it run into the beans and veg). Salt and pepper the egg if you'd like. 

Warm the tortilla in microwave or on the stove top. If you are using the microwave, about 10 seconds per tortilla. On the stove, just heat the tortilla on a dry skillet until they are warm and loose.

To assemble the tostadas - Place the corn tortilla on a plate, top with 1/3 cup of black bean mixture, 1/8 of the diced tomatos and avocado (add a bit of salt and pepper if you'd like) and top with the fried egg. Sprinkle with a little cilantro. 

Serve piping hot and have a few toppings on hand for customizing.

Nutritional Info per Tostada:
Calories: 270 ; Fat: 9.5g ; Carbohydrate: 29g ; Fiber: 7g ; Sugar: 1g ; Protein: 16g

Light Goat Cheese and Mushroom Frittata

I really enjoy starting my day with eggs. My usually egg dish consists of 2 eggs over medium and a slice of toast with mashed avocado on top. Always delicious and never fails, but I wanted to change things up a bit this morning. Since I'm trying to lose my excess baby weight, I opted to use egg whites and a couple whole eggs, rather than all whole eggs. This helps keep the frittata figure friendly and still gives the frittata substance. Don't get me wrong, I could eat an all egg white frittata, but since I'm nursing I need to be getting adequate amounts of fat - which in this case comes from the yolks of the organic cage free eggs. Yolks are not bad! They contain the majority of the vitamins, minerals and much needed fats - especially if you purchase quality eggs. What the chicken eats and how it is raised can effect the nutritional quality of the egg. So not only is it more humane to purchase cage free eggs, but it is a bigger nutritional punch too! I like to make sure whatever I eat is benefiting my body in some way, and having a yolk or 2 is a great way to make sure I'm getting my Omega fats in early in the morning. 

This recipe was made to feed my husband and I, but you could easily double it to feed your family. If you don't like goat cheese, then use a cheese you enjoy or omit it completely for a dairy-free version. I personally love warmed goat cheese on anything (even a leather shoe). I make this a super quick breakfast by having some pre-chopped onions and mushrooms on hand, so all I have to do is sprinkle into the pan and cook. All I did was reserve some of the diced onion and mushroom left from the previous nights' meal. Makes for a fuss-free breakfast, not having to chop anything.  

Light Goat Cheese and Mushroom Frittata

Cook Time: <10 minutes
Prep Time: <5 minutes
Serves: 2

Ingredients:

• olive oil spray
• 1/4 of a large onion, diced
• 1/2 tsp of dried Italian seasoning
• salt and pepper, to taste
• 4oz baby bella mushrooms, diced
• 1oz herb goat cheese
• 3 organic cage free egg whites, scrambled
• 2 organic cage free whole eggs, scrambled

Heat a medium-sized oven safe skillet over medium heat. Spray with a little olive oil spray and begin cooking the onions.

Saute for about 3 minutes, then add the sat, pepper, Italian seasoning and mushrooms. Cook for another 3 minutes, or until the mushrooms have cooked down a bit.

While that is cooking, in a small bowl beat the egg whites and whole eggs together (if you'd like, add a bit of salt and pepper as well) until slightly frothy. 

Add the goat cheese and the beaten eggs to the pan. Swirl the pan a bit to make sure it is completely coated with the egg mixture. Allow it to cook for about a minute on the stove and then transfer the pan to the oven. Broil on low for about 2-4 minutes. It should be slightly golden on top and should be firm throughout.

Cut into wedges and serve hot. 

Nutritional Info per Serving:
Calories: 145 ; Fat: 8g ; Carbohydrate: 3.5g ; Fiber: 1g ; Sugar: 1g ; Protein: 15.5g

Vegan Chocolate and Banana Oat Bars

I like to make my own snacks, since buying pre-wrapped snacks can really be pricey and contain too many unnecessary ingredients. These Oat Bars are dairy-free, egg-free, gluten-free, vegan-friendly and are nut-free. Wow! So practically anyone can eat these! Made from very basic ingredients, these bars are easy to make and tasty to eat. You can customize them to your liking by adding toasted nuts, a tsp of flavoring, dried fruit (instead of chocolate) and spices. By making your own snack bars, you are saving not only money but you are getting exactly what you are craving in your bar. I'm a huge chocoholic - which is why these have plenty of mini chips, so I can get some in every bite. I didn't have to add any sugar to these because the bananas and chocolate chips have enough sweetness to make these perfect. 

The mini semi-sweet chocolate chips I used are by Enjoy Life. They are dairy-free chips that melt wonderfully. If you are concerned about gluten, make sure you purchase oat that are for sure not processed in a facility that may contain gluten. Although oats are gluten-free, they can sometimes be contaminated.  These can be stored in the fridge, wrapped tightly for about a week. You could freeze them as well - just make sure to wrap each one individually. 

Vegan Chocolate and Banana Oat Bars

Cook Time: 30 minutes
Prep Time: < 5 minutes
Serves: 9 squares

Ingredients:

• 1/2 tsp coconut oil
• 2 large ripe bananas, mashed
• 3oz mini semi-sweet chocolate chips
• 1/2 tsp fine sea salt
• 1 tsp pure vanilla extract
• 1 cup unsweetened almond milk
• 1 1/2 cup organic rolled oats 
• 2 tbsp organic ground flaxseed

Preheat oven to 350F. Grease a 9 x 9 baking pan with a little coconut oil. Set aside

In a medium sized bowl, mash the bananas until practically a puree. 

Add the rest of the ingredients and mix well. 

Pour the mixture into the greased baking pan and bake at 350F for about 30-35 minutes, or until the oat bars are set. 

Allow the oat bars to cool before cutting into 9 pieces. 

Serve them at room temp or warmed.

Nutritional Info per bar:
Calories: 140 ; Fat: 5.5g ; Carbohydrate: 31g ; Fiber: 5g ; Sugar: 8g ; Protein: 2.5g 

Whole Wheat Lemon Ricotta Pancakes

My husband's favorite go-to brunch item is the Lemon Ricotta Pancakes from Cheesecake Factory. We will go there Sunday mornings just for those (or the Baja Hash, but that's a different story...). They are light, airy and simply delicious. I had never tried ricotta pancakes before those, and I think they are absolutely the best.  Instead of going out for these yummy pancakes, I decided to make them myself (since having a newborn can make things a bit difficult). The lemon has a very clean taste and the pancakes are slightly sweet. I used wheat flour, rather than the typical white flour to bump up some of the nutrition and fiber. I also used a light amount of oil, sweetener and light versions of dairy. This recipe makes 5 good sized pancakes. Adding a bit of fruit on top can help bulk up with meal a bit more. I adapted this recipe from one I found on Eating Well's website and I'm VERY pleased with the out come. My husband agreed, these are some of the best pancakes I've ever made. I can't wait to experiment more with other flavors. 

Using Whole Wheat Pastry Flour vs. Whole Wheat Flour is what makes this lighter than it would normally be. Also by sifting the flour, you are aerating it, allowing a more fluffy texture. If you prefer a sweeter pancake, I would bump up the honey to 1-2 tbsp. I highly recommend spreading out the batter when you place it on the hot pan. I smoothed mine out fairly thin, and found they were perfect in the middle (and it made the pancake look huge!).

Whole Wheat Lemon Ricotta Pancakes

Cook Time: < 20 minutes
Prep Time: < 5 minutes
Serves: 5 (1/3 cup) pancakes (approx. 6in diameter)

Ingredients:

Dry: (sifted)

• 3/4 cup organic whole wheat pastry flour
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1/2 tsp organic nutmeg 
• 1/8 tsp salt

Wet:

• 3/4 cup part-skim ricotta cheese
• 1 egg
• 1 egg white
• 1/2 cup skim milk
• 1/2 tsp pure vanilla extract
• 1 tsp honey 
• zest of 1 lemon
• 1 1/2 tbsp lemon juice 

• 1 tsp organic coconut oil (divided - for the pan)

Optional:

• powdered sugar
• pure maple syrup

Preheat a large skillet over medium heat. 

In a small side bowl, sift the dry ingredients together. Set aside.

In a large bowl, whisk the wet ingredients together until well combined. (Do not use the coconut oil, it is for greasing the pan).

Gradually incorporate the dry ingredients into the wet, until combined. Try to not over mix. The batter will be a bit thick.

Take a 1/4 tsp of coconut oil and place it in the center of the hot skillet. Then place a 1/3 cup of the pancake batter over top and smooth out slightly. Allow the pancake to cook about 3-5 minutes. These pancakes don't really bubble on top like other recipes do, so just pay close attention to not overcook. 

Then flip the pancake and allow to cook a few more minutes, until cooked through. Repeat these steps until all of the batter is used.

Serve the pancakes warmed. Top with whatever you'd like or enjoy as is. 

Nutritional Info per Pancake:
Calories: 155 ; Fat: 5g ; Carbohydrate: 19g ; Fiber: 2.5g ; Sugar: 3g ; Protein: 8g 

This recipe is adapt from: Eating Well

Guest Post - Jen's Cinnamon, Chocolate & Date Bread

Hey Everyone! It's Jen from JenBeansBlog with a 2nd recipe using dates (check out my Date Balls from Monday!). It's the weekend and that means more time to play around in the kitchen. Just surround yourself in the company of yeast, flour, and some good quality dates (and maybe a glass of wine) and you'll be sure to create something spectacular. For something nutritious and delicious on its own or dipped into egg for french toast, give this recipe a try! 

Cinnamon, Chocolate & Date Bread 

Ingredients:
2 tsp bread machine yeast
3/4 cup warm soy milk
1 large egg
1 1/2 cup bread flour
1 cup wheat flour
2 tbsp olive oil

1/4 cup Medjool dates
1 tsp cinnamon
1 1/2 tsp cocoa powder

Dissolve yeast in milk for 5 mins so that it starts to bubble. Mix in egg and flours and oil until homogeneous and proof for several hours until at least doubled in size. 

In a food processor, add dates, cinnamon and cocoa powder and process until you get a crumbly date mixture. 

Flour a working surface, roll out dough to get maximum surface area and smear date mixture on top. Roll the dough and curl into an oiled baking tin. I used a loaf tin and curled the dough roll several times over. 

Proof for at least 1 hour. Preheat oven to 415 C. Brush the surface of the dough with egg wash and bake for 20 - 25 mins.

Because I had promised to bring this loaf on a cottaging trip, I could not dig in right away. When we cut into the loaf a few days later, it had hardened a bit but still smelled wonderful. We drenched it in egg/nutmeg/milk and fried it up. Topped with peanut butter and syrup, some fresh blueberries and bananas, and combined with the beautiful view of the lake and pine trees, chirping of birds and quite lapping of the waves against the dock, it was the closest thing to what I imagine retirement to be like :)

Happy baking/cooking everyone!

Tropical Green Smoothie

Simple green smoothie that isn't bitter and has a nice tropical twist! It can be a difficult to fit enough fruits and veggies into your diet on a daily basis. Drinking a smoothie can be a great way to make sure you are getting enough nutrients in your diet. My biggest complaint about smoothies are that they are usually all fruit or heavily fruit based. Now there isn't anything wrong with fruit, but too much sugar can be a problem for some. Adding a bit of veg to this smoothie helps balance the fruit/veg ratio and still tastes awesome! 


The reason I juiced the kale, spinach and pineapple is I wanted to remove some of the tough fibers that they have. I wanted to go straight to the source of the vitamins and minerals - the juice. By pureeing the the other ingredients with the juice, it helps give it body, bulk and some fiber. The coconut oil helps the absorption process and, for me, makes me more satisfied. If you find you would like this to be more sweeter, add a bit more fruit. 

Tropical Green Smoothie

Cook Time: 0
Prep Time: < 5 minutes
Serves: 1 


Ingredients:
Juice:

• 4 organic kales leaves & stems
• 1 cup organic spinach, packed
• 1/2 cup fresh pineapple

• 1/2 ripe medium mango, peeled and cut into chunks
• 1/2 ripe medium peach, peeled and cut into chunks
• 1 tsp extra virgin organic coconut oil
• 3-4 ice cubes

Using a Juicer - juice the kale, spinach and pineapple. Pour the juice into a blender. 


In the blender add the mango, peach and ice cubes to the green juice. Puree well to remove all of the chunks


Serve the smoothie in a nice glass and enjoy paradise. 


Nutritional Info for the entire recipe:
Calories: 220 ; Fat: 5g ; Carbohydrate: 45g ; Fiber: 5g ; Sugar: 24g ; Protein: 3.5g

Whole Wheat Banana Flax Pancakes

It's the weekend - and that means I'm making breakfast! Since I'm not in a rush to get to work or start on my to-do list, I take the time to make something I've been craving or wanting to have. Pancakes - a go-to weekend breakfast item. Since I had a few bananas on hand that were either going to be used today or go in the freezer, I decided to add them to my pancakes. These are dense, filling and hearty. The whole wheat flour, flaxseed and egg give the pancakes that dense texture. Sure I enjoy light airy pancakes, but I end up wanting to eat 5 or so to feel satisfied. With these, 2 pancakes is plenty for me. The banana gives it a light sweetness, but these aren't sweet by any means. I like to control how sweet my food gets, so I drizzle a bit of pure maple syrup after they are cooked for a touch of sweet. A nice balance of protein, fat and fiber - these pancakes are not made up of empty calories, they are power packed! 

I recommend sifting the flour, it gives it a bit of air and helps the pancakes not get too dense. I used coconut oil to lube up the pan, but you could use whatever kind of oil you'd like. I usually use coconut oil or olive oil. I didn't want a fruity olive oil taste - so yummy coconut instead. These recipe doubles easily, in case you've got a really hungry family!

Whole Wheat Banana Flax Pancakes

Cook Time: < 15 minutes
Prep Time: < 5 minutes
Serves: 8 (1/4 cup) pancakes

Ingredients:
Dry:

• 1 cup organic whole wheat flour, sifted
• 1 tbsp organic ground flaxseed
• 1/4 tsp salt
• 1/2 tsp ground cinnamon
• 2 tsp aluminum-free baking powder

Wet:

• 1 ripe banana, mashed very well
• 1 cup unsweetened almond milk
• 1 tsp pure vanilla extract
• 2 egg whites (cage-free), beaten

• 1 tsp coconut oil (for pan) or use oil spray
• fresh banana slices (optional)
• pure maple syrup (optional)
• dairy-free whipped topping (optional)

Heat a large skillet over medium heat.

In a side bowl, add all of the dry ingredients. Mix well by hand. Set aside.

In a large bowl, mashed the banana very well with a fork. Then add the rest of the wet ingredients and stir well. 

Gradually stir in the dry mixture to the wet mixture. Try to not over mix. The batter should be thick and lumpy. 

Use about 1/3 of the oil - put it in the heated pan and distribute evenly. 

Pour a 1/4 cup of the pancake batter into the pan, spreading the batter out slightly. Repeat this step until the pan has the max amount of pancakes it can hold. 

Wait for the pancakes to slightly bubble on top (about 3 minutes) and then flip, to cook the other side. Cook for about 2 minutes or so. Remove from the pan and begin with the next batch of pancakes. Add a bit of remaining oil and proceed with adding the pancakes to the pan. Do this as many times as you need to finish off the batter.

Once the pancakes are done, serve warm. Top with fresh banana slices and a drizzle of pure maple syrup.  

My cute petite pancake stack with a few banana slices and a drizzle of maple syrup.

My husband's pancake platter - he's so proud :). He added a bit of whipped topping on his. 

Nutritional Info for 2 pancakes(not including optional ingredients):
Calories: 175 ; Fat: 3g ; Carbohydrate: 32g ; Fiber: 5g ; Sugar: 4g ; Protein: 7g 

Strawberries N' Cream Oatmeal

I grew up eating flavored instant oatmeal and one of my favorites was strawberries n cream. Of course I now know how processed those little packets are (not to mention, way to sweet!). So instead of never eating it again, I made my own version of Strawberries n' Cream. Luckily strawberries are now in season, so finding great tasting fresh strawberries is easy and inexpensive. This is a very basic recipe and can be customized according to your liking. I prefer a thick oatmeal, but if you'd like to thin it out some more, just add a little more almond milk. You've got yourself a nice, simple breakfast or even a nice post workout snack.


I didn't sweetened this oatmeal, I didn't think I need any sweetener. If you are more of a sweet tooth, try adding a touch of coconut sugar, honey or maple syrup. If you prefer softer strawberries, add them to the oats during the cooking process. The heat will soften them slightly. I prefer a fresh bite to mine. Also I used Soyatoo - a dairy-free whipped topping, but if you'd like to use regular whipped cream/topping, but all means do it. I'm sure it will be just as tasty!

Cook Time: < 5 minutes
Prep Time: < 5 minutes
Serves: 1


Ingredients:

• 1 serving of cooked steel cut oats (or 3/4c of cooked oats)
• 1 tsp ground organic flaxseed
• 1/4 cup unsweetened vanilla almond milk
• 3 large organic strawberries, sliced
• 1 dollop of dairy-free whipped topping

If you are not using the steel cut oats recipe, add 1 splash of vanilla and a pinch of salt to oats as they cook. 

If reheating the steel cut oats - add the almond milk and flaxseed during the reheating process. Make sure to stir well. 

If the oat are freshly cooked - top with the almond milk and flaxseed and stir well. Let the oats absorb the liquid.

The top the oatmeal with the sliced strawberries and a small dollop of whipped topping. Easy enough and very filling. 

Nutritional Info for entire recipe:

Calories: 200 ; Fat: 5.5g ; Carbohydrate: 34g ; Fiber: 7g ; Sugar: 4g ; Protein: 8g

Slim Pecan Pie Oatmeal

Pecan Pie Oatmeal?! Oh yes... and it's an excellent start to any day. Creamy, crunchy and lightly sweetened, this oatmeal is such a treat - only guilt free! Whole grain, low sugar and portable, my kind of breakfast. I try to make most meals that I eat balanced in some way, so adding the pecans gives the oatmeal some good fats.


Since I had my little container of  already cooked steel cut oats, I added the almond milk during the re-warming. I then jazzed it up with some ingredients I had on hand. I toasted the pecans slightly in the toaster oven, while the oats warmed up in the microwave w/ the almond milk. I used dark brown sugar because it has a nice molasses flavor, similar to that of pecan pie. If you have molasses on hand, then I would use that instead (I just didn't have any).

Slim Pecan Pie Oatmeal

Cook Time: < 5 minutes
Prep Time: < 5 minutes
Serves: 1


Ingredients:

• 1 serving of steel cut oats or 3/4 cup of cooked oats
• 1/4 cup unsweetened almond milk
• 1 tbsp ground organic flaxseed
• 5 organic pecan halves
• 1/2 tsp dark brown sugar, packed

Use already cooked oats or cook oats according to your likeness. (If you aren't making the steel cut oats, then add a splash of vanilla and a pinch of salt to your oats as they are cooking.)


Stir in the almond milk (room temp, or heat slightly) and flaxseed. 


Top with the pecan pieces and brown sugar. 


Nutritional Info per Serving:
Calories: 240 ; Fat: 11g ; Carbohydrates: 34g ; Fiber: 7g ; Sugar: 4g ; Protein: 8g

Slow Cooker Steel Cut Oatmeal

Most people skip breakfast because they have no time. Making breakfast shouldn't be a chore - so why not make something that is easy, portable and convenient? Making steel cut oats in your slow cooker is as easy as it gets. Oatmeal is a great make-ahead breakfast and is extremely versatile. You can customize the flavor, consistency and sweetness every morning. I like to make a pot of oats and portion it out into 4 grab and go containers. Topping each one with something different (cinnamon, fresh fruit, dried fruit, flaxseed, etc). Every portion is an empty canvas - ready for experimenting. I will post a few of my creations over the next few weeks.


I recommend if you are going to be saving the oatmeal for future breakfasts, that you add a bit of liquid to the oats as you are heating them. I usually add almond milk but water, cow's milk or soy milk work well too. The extra liquid helps the oatmeal loosen up (since refrigerating oatmeal tends to stiffen it some). The picture below is the steel cut oats cooked with a little bit of unsweetened almond milk and 1/2 tbsp of ground organic flaxseed. 

Slow Cooker Steel Cut Oats

Cook Time: 2 1/2-3 hours
Prep Time: < 5 minutes
Serves: 4




Ingredients:

• oil spray
• 1 cup steel cut oats or Irish oats
• 4 cups of water
• 1/4 tsp of fine sea salt
• 1/2 tsp pure vanilla extract
• 1-2 cinnamon sticks (optional)

Spray the inside of the slow cooker with oil spray (helps with the clean up later). Add the rest of the ingredients, cover and heat on high for 2 1/2 - 3 hours.

The mixture may have a thin layer of liquid on top, that is perfect. Stir the oats and watch as the liquid gets absorbed. The oats should the slightly chewy and the consistency should be pretty thick.


Eating Immediately: Serve piping hot with toppings of your choice


Eating Later: Transfer the oats into small glass containers (for easy portion control) or into one large glass container. Allow the oats to cool. Once cooled, cover the containers and place in the fridge. Reheat in the microwave when ready to eat.

Nutritional Info per Serving:
Calories: 145 ; Fat: 2.5g ; Carbohydrate: 27g ; Fiber: 4g ; Sugar: 0g ; Protein: 6g

Whole Wheat Lemon Poppy Seed Waffles

Ahhh.. the smell of fresh lemony waffles in the morning is sure to get everyone out of bed. Hands down, this is a simple recipe everyone can enjoy and feel good about eating them. Healthy waffles - that's my thing. Whole grain, Dairy-free and contains Omega-3's, what an excellent way to start your day. These also have a fair amount of protein in them (about 6g per waffles), high in fiber and low in sugar. I love the combo of lemon and poppy seeds - such a fresh taste. I personally eat these waffles plain, no maple syrup. But my husband who likes things extra sweet enjoys some maple on his. You can customize your waffle any way you like! With fresh whipped cream, honey, pure maple syrup, fresh berries, etc.

The lemon juice gives the waffles a slight tartness, if you aren't fond of tart, then just omit the juice but keep the zest. The zest is where all the lemon flavor is, without the tarty zing. This recipe can be doubled or tripled, and keeps well in the freezer. Just follow the directions below and allow the waffles to cool. Put them in a freezer safe container and separate with parchment paper. Reheat by thawing slightly and placing in the toaster until golden and crispy. Makes for a quick breakfast anytime.

Wheat Wheat Lemon Poppy Seed Waffles

Cook Time: < 20 minutes
Prep Time: < 5 minutes
Serves: 4 (1/3 cup) waffles

Ingredients:
Dry:

• 2/3 cup whole wheat flour, sifted
• 2 tbsp organic ground flaxseed
• 2 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp organic poppy seeds

Wet:

• 1 cup unsweetened almond milk
• 1 egg
• 1 tsp pure vanilla extract
• zest of one small lemon
• 1/4 tsp lemon juice
• 2 tbsp honey

Oil Spray

Preheat waffle iron to medium heat (if yours has temp. settings).

In a side bowl, combine all of the dry ingredients. Set aside.

In a large bowl, combine all of the wet ingredients. Then gradually incorporate the dry mixture to the wet mixture, do not over mix. 

Spray the waffle iron with a oil spray, and pour in the center 1/3 cup of the waffle mix. Spread out slightly. Close the lid and allow to cook for 4-5 minutes (or how ever long your waffle maker requires).

The waffle should be slightly golden and crisp. Serve warm with pure maple syrup, honey or plain. 

Nutritional Info per Waffle:
Calories: 150 ; Fat: 3.5g ; Carbohydrate: 25.5g ; Fiber: 3.5g ; Sugar: 8.5g ; Protein: 5g

Veggie Frittata

Looking for a quick, inexpensive meal? Why not make a frittata. They are the perfect vehicle to use up whatever extra veggies you may have on had. Great as a brunch main dish or a quick dinner, this can an easy go-to meal. No need to go out and buy anything special, this is meant to use up what you have in your pantry and fridge. Also if you are a vegetarian, this frittata is filling and has a meaty texture (thanks to the mushrooms). Meatless Monday anyone?

Adding a small splash of chili oil give this frittata an extra something. Not really spicy, but if you prefer it to be spicy, add a little bit more. The cheese and parsley is optional, but I prefer a little freshness on top. 

Vegetable Frittata

Cook Time: <20 minutes
Prep Time: 5 minutes
Serves: 4 


Ingredients:

• 1 tsp of olive oil
• 1/2 of a large onion, diced
• 1/2 of a large bell pepper, diced
• 1 clove of garlic, minced
• 1/4lb of cremini mushrooms, chopped
• 3 sprigs of fresh thyme, leaves only
• chili oil to taste (optional)
• salt and pepper to taste
• 5 eggs, beaten
• fresh parsley, minced (optional)
• Parmigiano Reggiano cheese, grated (optional)

Preheat oven to 400F. 


Heat the oil in a large oven-safe skillet over medium heat. 


Add the onions, peppers and garlic to the pan. Cook for about 5 minutes until onions have softened. Add the mushrooms, thyme, chili oil, and salt & pepper. Cook for another 5 minutes, stirring often. 


Then pour the eggs into the pan and swirl the egg mixture with veggies.


Transfer the pan into the oven and cook for about 8 minutes or until the frittata is set. Slice into 4 wedges and top with parsley and cheese (optional). Serve immediately.

Arepas con Queso

Arepas are corn patties. Arepas con Queso are corn patties with cheese. Being Colombian, arepas were a part of everyday food. They could be eaten with any meal and are a staple in most Colombian kitchens. I usually ate my arepa with breakfast - with a side of eggs and coffee (instead of toast). They can also be a meal, stuffed with different meats, cheeses and veggies. This version is the basic arepa recipe with fresh cheese in the dough. 


You can switch up the cheeses to give it a different flair if you'd like. Pepper Jack is awesome and so is Smoked Gouda. I wouldn't use hard cheeses, as they don't produce the same gooey-ness. You could also make these vegan by subbing the cheese for a rice or soy cheese - just make sure it is a flavor you enjoy and it melts well.


You can make a large batch of these and freeze them individually for a quick breakfast, snack or side. You can pop a frozen arepa in a toaster oven or on a greased skillet and your done. I am definitely going to be making a large batch soon to freeze up, since the baby is due soon. The less I have to prep, the easier. 

Arepas con Queso

Cook Time: <10 minutes
Prep Time: 5 minutes
Serves: Makes approx. 8 arepas


Ingredients:

• Olive oil spray
• 1 cup extra fine arepa flour (yellow corn meal)
• 1 cup warm water
• 1/2 cup queso blanco, grated
• salt and pepper to taste
• Extra cheese to top (optional)

Preheat a skillet over medium heat. Spray with olive oil. 


In a large bowl, mix the flour with the warm water gradually until well incorporated. Let it sit for a few minutes to stiffen up. 


While you wait for the dough to stiffen, you can grate the cheese. Then add the grated cheese to the dough mixture and salt & pepper to taste. Knead the dough until well incorporated. 


Form the dough into patties. Take about a 1/4 cup of the dough and roll into a ball with your hands. If you want to wet your hands with a little water, to prevent the dough from sticking, you may. Once the mixture is in a ball form, flatten it in the palms of your hands. Make the patties about 1/4 inch thick or less. 


Add the patties to the hot skillet and let cook for about 4 minutes or until golden brown on the one side. Then flip and cook for another 4 minutes. Serve immediately, topped with freshly grated queso.