Beet Greens Chips

Beet Greens Chips

I love when I can keep food waste to a minimum. This week, after roasting some beets, I wondered what I was going to do with the greens. I didn’t quite feel like a salad, and I wasn’t planning on juicing soon. So I figured, if you can make kale chips, can you make chips out of any other green? The result was yummy and simple!

Ingredients:

  • Beet greens (I had the greens from 3 beets)
  • 1 tbsp Nutritional yeast flakes
  • Garlic salt
  • Fresh ground pepper
  • Coconut oil spray

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Instructions:

Preheat the oven to 350 and cut the stems off the beet greens. Line a baking sheet with parchment paper.

Wash and dry the greens and put them in a large bowl.

Coat with your oil and seasonings.

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Spread the leaves out on the parchment paper. Don’t worry about crowding, these will shrink immensely.

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Bake for about 10 minutes.

 See below? Tiny, but crunchy, cheezy and full of flavor!

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Nutritional Facts:

*Recipe yields 1 serving

Calories: 50

Carbs: 7g

Protein: 6g

Fat: <1g

This recipe contains almost 5g of fiber and beet greens are high in Vitamins A, C & K.

Chocolate Coconut Coffee Protein Mug Cake

Chocolate Coconut Coffee Protein Mug Cake

Did you know that coffee enhances the flavor of chocolate? If you don’t believe me, this recipe will convince you. Now, this is a mug cake (meant to serve 1), but this cake is so decadantly rich, you just might need 2 forks. Unless you’re ravenous like I was when I made this baby.

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Ingredients:

  • 2 tbsp flour (I chose whole wheat)
  • 1 tbsp protein powder (I used Vega Sport Vanilla)
  • 1 tbsp cacao powder
  • 1 tbsp ground coffee
  • 1/8 tsp coconut extract
  • 1 flax egg (1 tbsp flax + 3 tbsp warm water)
  • 1-2 tbsp unsweetened flaxmilk (or any alternative milk)
  • 1 tbsp coconut oil
  • 1 tsp raw agave
  • 1/4 tsp baking soda
  • Pinch of salt
  • 1 tbsp chocolate chips (I like Enjoy Life)
  • Optional: extra chocolate chips and coconut flakes for topping

For the Chocolate Sauce:

  • 1 tbsp cacao powder
  • 1 tsp raw agave
  • 1/2 tbsp-1 tbsp almond/coconut milk

Instructions:

The very first thing I do when preparing a mug cake is make my flax egg. This will need to sit 3-5 minutes to properly gel. Also, be sure to spray your mug with coconut oil before adding any ingredients so you can get your cake out later.

For this recipe, I used Vega Sport’s protein powder, my favorite. But this really is your decision.

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Be sure to use good quality, fresh ground organic coffee. The flavor difference between that and the stale, cheap stuff you may have lying around really matters. I LOVE Trader Joe’s Fair Trade Organic Bolivian Blend.

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While your flax egg is setting, add all of your dry ingredients into the mug and stir to incorporate. Then, add your wet ingredients and stir until there are no clumps. Add your chocolate chips last.

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Cook in the microwave on medium high for 2- 2 1/2 minutes. When done, the top should be spongy and at toothpick in the center should come out clean. To get the cake out, run a knife around the sides to release the cake, and flip onto a plate. You may have to shake the mug a touch while upside down until the cake falls. Putting the cake onto a plate is purely for decorative purposes. Of course, you can dig right into the mug.

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 If you’re making the chocolate sauce, mix all ingredients together until there are no clumps and drizzle over the top. Sprinkle with a few chocolate chips and a touch of coconut flakes and serve!

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This cake turned out so pretty, I took a couple of extra pictures…

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Nutritional Facts:

*Information calculated without the chocolate sauce

Calories: 400

Carbs: 33.5g

Protein: 19g

Fat: 23g

This recipe is high in antioxidants, iron, potassium, good fats and contains over 6g of fiber!

Strawberry Chocolate Protein Mug Cake

Strawberry Chocolate Protein Mug Cake

This cake is decadant, rich, single serving…and healthy! Mug cakes are all the craze, and honey, I’m all about it!

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Ingredients:

  • 2 tbsp flour (I chose whole wheat)
  • 1 tbsp protein powder (I used Sun Warrior Vanilla)
  • 1/4 cup mashed strawberries
  • 1/8 tsp vanilla extract
  • 1 flax egg (1 tbsp flax + 3 tbsp warm water)
  • 1 tbsp unsweetened flaxmilk (or any alternative milk)
  • 1 tbsp coconut oil
  • 1/4 tsp baking soda
  • Pinch of salt
  • Optional: 1 tbsp chocolate chips (I like Enjoy Life)

For the chocolate sauce:

  • 1/2 tbsp cacao powder
  • 1 tsp agave
  • 1 tsp coconut oil
  • 1/8 tsp vanilla extract

 Instructions:

To make a flax egg, warm 3 tbsp of water, mix in 1 tbsp ground flaxmeal and let it sit 3-5 minutes.

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Use this time to mash up your strawberries and prepare your dry ingredients.

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Be sure to spray your mug with coconut oil before adding the dry ingredients. You will hate yourself if you forget this…unless you plan on digging straight into the mug. No judgement here!

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Add your dry ingredients to the mug and stir to incorporate, and once your flax milk is ready, add your wet ingredients and stir. I like to use a wisk to get out the clumps.

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Stir in your chocolate chips last and microwave on medium-high for 2-2 1/2 minutes. Here’s how you know it’s done: the top of the cake should be spongy, and a toothpick stuck in the center should come out clean. Next, use a knife to score around the side of the mug to release the cake. I like to turn the mug over onto a plate and shake until the cake falls out.

If you would like to make the chocolate sauce, add all ingredients and stir.

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I’m a sucker for presentation, so finish by drizzling the sauce over the cake and top with a strawberry!

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Nutritional Facts:

*Information calculated before the chocolate sauce

Calories: 365

Carbs: 29g

Protein: 14g

Fat: 24g

This recipe contains 7g of fiber and is high in iron, good fats and antioxidants!

 

 

Garlic Lemon Roasted Artichokes

Garlic Lemon Roasted Artichokes with Creamy Dipping Sauce

These roasted artichokes will have you drooling for more! This recipe is easily adaptable to your favorite flavors, but I will always remain biased to lemon and garlic! And JUST WAIT until you dip these delectable delicacies in the sauce! You can do this with any size artichoke, I just happened to pick up an adorable 4 pack of little ones (and I totally ate them all…shhh).

Ingredients:

  • Artichoke/s
  • Lemon
  • Fresh Garlic
  • Lemon Pepper seasoning
  • Balsamic Glaze (or just balsamic vinegar–but the glaze is oh so sweet) I use Trader Joe’s version

For the Dipping Sauce, you’ll need:

Preheat your oven to 350 degrees and get out a baking sheet and foil.

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If you’ve never cleaned and prepared an artichoke before, no worries, it’s simple. And if I can figure it out, you’ll be fine. But be careful, some artichokes are VERY pointy and sharp.

Simply start by cutting about an inch off the head of the artichoke; the artichoke top should be flat when you’re done. Then, take kitchen scissors and cut off the pointy tip of each of the leaves. Also, if you are roasting your artichokes, cut off the steam so the artichoke can stand on it’s own. Ta-da!

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Place each artichoke onto a piece of foil on a baking sheet. The foil needs to be large enough to cover the artichoke and make a roasting cocoon. Now, chop up your garlic cloves. For this recipe of 4 small ones, I used 3 large cloves. Don’t forget, the amount of garlic you use is directly proportionate to how cool you are. Then, stuff the pieces right in between the leaves so all the flavor will be beautifully infused inside your artichoke. Squeeze lemon juice onto each artichoke and top with lemon pepper and a drizzle of balsamic glaze.

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For the finishing touch, I always add a slice of lemon to the flat top of the artichoke. This will further infuse your lemon flavor into the artichoke when it’s roasting. Yummy, see?

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 Now, wrap the foil around the artichoke and check for holes that will let out your precious steam and juicy goodness. I call this part: “tucking the artichokes in”. Feel free to speak in baby talk to your artichokes and read them a bed time story.

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Congratulations! All that’s left is to get these little guys into the oven for 45 minutes. They can be eaten right away, just unwrap and serve with your dipping sauce (although they are delicious sans-sauce too). The sauce is self explanatory, but if you’re confused, just melt the butter and mix in the veganaise. The amount of sauce you make is up to you, but a 1:1 ratio of each ingredient is what you’re aiming for to reach ultimate food heaven. The good news is you’ve love this recipe. The bad news is that I definitely did because I did not remember to take a single picture of the finished product. They don’t look as pretty when they’re cooked anyway-just darker. Enjoy!

Oh, and if you’ve never eaten an artichoke before and don’t know where to go from here, this is a how-to article that I found helpful the first time I braved artichokes.

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Nutritional Facts:

*Nutritional information is based on eating 1 large artichoke with 2 tbsp serving dipping sauce*

Calories: 266

Carbs: 17g

Protein: 5g

Fat: 20g

Artichokes are high in fiber, almost 9g per artichoke. They are high in potassium, magnesium, iron, B6, Vitamin C and more. Artichokes are also loaded with antioxidants! Now, to make this recipe as healthy as possible, maybe don’t make the sauce. Or, you can dip the leaves into a balsamic vinagrette or lemon butter instead. All of the fat in this recipe is from the sauce, and only 76 calories belong to the artichoke. So choose wisely and maybe just have the sauce as a treat.

Spiced Sweet Potato

Spiced Sweet Potato

This recipe evolved out of my very first attempt to cook sweet potato (or yams) myself. I have had sweet potato before, but had never made it myself before this day. I have a little game I like to play with myself. Every time I go to the grocery store or farmer’s market, I try a new fruit or vegetable. Sometimes, I even will just try a new recipe with an “old” fruit or vegetable too. This keeps me challenged and trying new things constantly. This is how my love with eggplant, spaghetti squash, persimmon, fennel, kale, figs and many other things have started. Growing up, we didn’t eat much variety, so now I crave it! Hope you enjoy this deliciously sweet and spicy recipe.

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Ingredients:

  • Approximately 2 sweet potatoes (or 2 cups)
  • 1 tbsp EVOO
  • Cinnamon, Clove, Nutmeg, Chili Powder, Smoked Paprika (regular will do too), Salt & Pepper to taste

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Instructions:

To start,

  1. Preheat the oven to 350 F
  2. Chop up the potatoes. I prefer a rustic cubed look
  3. Place the potatoes in a large bowl and drizzle on olive oil
  4. Toss to coat potatoes

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Now, the fun part! Sprinkle on spices and toss to coat. Here’s what’s fun about it: You get to decide how much of each spice you like. These are POWERFUL flavors, so a lot of people may have their own preferences. Now, if you’re a stickler for following recipes and you HAVE to have a measurement, start with 1/4 tsp of each. I suggest adding more cinnamon than anything else, and I also like mine a bit more spicy, so maybe more chili powder too.

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Personally, I don’t like recipes. To me, recipes are guidelines. They tell you what kind of flavors are going to taste good together and give you a basic ratio to work with. I ALWAYS engage in playing around with ingredients. I sub what I don’t have handy for what “will do” and I add more of ingredients I like more. My mom sometimes watches me cook and doesn’t understand how I just guess. I think it makes perfect sense.

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Nutritional Facts:

*Serving size is 1/2 cup –feel free to eat more once you taste how delicious this is

Calories: 121

Carbs: 21g

Protein: 2g

Fat: 4g

Just 1/2 cup serving provides 35% of our daily need for Vitamin A! And don’t skimp on the 1 tbsp of EVOO for this recipe just to avoid fat, our body needs a little fat to fully absorb this vitamin. Also, even though sweet potatoes are definitely sweet, they have a low glycemic index and contain about 3g of fiber per sweet potato! And if you’re looking for an extra antioxidant or antiviral bonus, swap regular sweet potatoes for the purple variety. 

Clean Chocolate Pudding

Vegan Chocolate Pudding

You won’t believe this pudding is clean, vegan and….made from avocados. You may have heard of this recipe before, but here’s my version. It is lower in sugar than others I have seen and oh..so..rich. You may want to make a double batch.

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Ingredients:

*Makes 1 1/2 cups

  • 2 avocados
  • 4 tbsp raw agave
  • 4 tbsp raw cacao powder
  • 4 tbsp chocolate coconut milk (I used So Delicious)

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Instructions:

Add the avocados to a food processor or blender and mix until smooth. Add the other ingredients and mix again, make sure all of the lumps are out. You may want to taste test now to make sure it is sweet enough or rich enough for you. Once it’s perfect, divide into 1/2 cup servings and chill. The pudding tastes best cold.

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Nutritional Facts:

*Based on 1/2 cup servings

Calories: 295

Carbs: 36g

Protein: 4g

Fat: 17.5g (healthy fats)

*This recipe contains 10.5 grams of fiber and 4g of protein! It is high in Potassium, Vitamin C and Iron. It is best to stick with smaller servings with this pudding. Yes, it is clean, yes it is vegan, and yes it is full of healthy fats and a clean sweetener. But it is higher in calories, so indulge but try not to eat it all at once!

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Cinnamon Vanilla Almond Butter

Homemade Cinnamon Vanilla Almond Butter

Nut butters are hands down, the easiest, most fun things to make. Many people I talk to like to refer to me as some sort of Susie-Homemaker for making my own almond butter, but I just think it tastes the best when you make it yourself!

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Now, normally, I take the time to buy the raw almonds and roast them myself (at 350 for about 8 minutes), but this time the already roasted almonds were on sale, so I skipped a step. But always, always, always buy unsalted. YOU DON’T NEED THE SALT.

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Once your almonds are roasted (or purchased), throw them in the food processor, turn it on, and wait for it to look like this. Almost done…just add 2 very simple ingredients. A few shakes of cinnamon and about a teaspoon of vanilla. Take the almond butter for a whirl to incorporate and add more if you feel the need.

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Simple. Delicious. Perfect.

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Store in an airtight container in the fridge and hide all your spoons.

Nutritional Facts:

Serving = 2 tbsp

Calories: 190

Carbs: 6g

Protein: 8g

Fat: 18g

This recipe contains no added sugar, no added salt, and 2 tbsp of almond butter contains 3g of fiber. Not to mention the combination of cinnamon and vanilla is oh so wonderful.