Can tomato and pineapple be friends? After tasting this recipe, I do believe they are the BEST of friends; neither overpowering the other, living in a sweet-savory harmony.
Pineapple Tomato Chimichurri over Teriyaki Tofu
And WHY would I put an Argentine chimichurri over a Japanese teriyaki? Because it works! These flavors can go hand in hand – in this case it’s best not to discriminate – trust me.
Pineapple Tomato Chimichurri over Teriyaki Tofu
If you aren’t a tofu lover – this chimichurri will go well over any of your favorite proteins or even used as salsa. And the second great thing is that this is one fresh topping that doesn’thave cilantro but is still AMAZING. In my experience, there are two types of people in the world. Those that love cilantro and those that hate it. Cilantro is one of those ingredients that either gets a, it’s so fresh, I love it!, or a, It’s the most disgusting thing ever and tastes like soap.
With this recipe you can please everyone on your list.
1. Cut tofu into 4 “steaks”; pour marinade over evenly and marinate 1 hour to 24 hours.
2. Preheat oven to 400F. Place tofu on baking sheet sprayed with organic non stick spray; bake 15 minutes; flip and broil on high, 5 minutes.
3. Mix pineapple through cumin and thyme in a medium bowl.**
4. Topeach tofu steak with 1/4 salsa mixture.**Pineapple mixture can also be prepared ahead the night before, while the tofu is marinating.
Pineapple Chimmichurri
Nutrition Facts
4 Servings Amount Per Serving
Calories 91.0
Total Fat 7.3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 151.1 mg
Potassium 146.9 mg
Total Carbohydrate 7.5 g
Dietary Fiber 1.0 g
Sugars 4.3 g
Protein 0.7 g
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
Tofu (Estimated because much of the marinade is poured off) Estimated Nutrition Facts 4 Servings Amount Per Serving
Calories 129.2
Total Fat 7.1 g
Saturated Fat 1.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 571.4 mg
Potassium 151.3 mg
Total Carbohydrate 7.2 g
Dietary Fiber 0.5 g
Sugars 4.6 g
Protein 11.8 g
Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side
With this being my second tofu post in a row I got to thinking about all the negative press that soy gets – so I googled “is soy safe” and there is a LOT of info out there.
I looked for reputable sources and found a great article at the Mayo Clinic where many of the claims are rated according to the amount of scientific evidence available.
The claims that have the most scientific evidence are that soy tofu is high in protein and is an acceptable source and secondly that it can reduce blood levels of total cholesterol and low density lipoprotein as well as triglycerides.
A while back I had also come across an article in Eating Well by Amy Patural that stated soy can cut down on hot flashes in menopausal women and can decrease the chances for prostate cancer in men by 30%. The concerns about breast health, according to Mark Messina, Ph.D., adjunct associate professor at Loma Linda University and executive director of the Soy Nutrition Institute, are also unfounded. In fact, kids that eat one serving of edamame or tofu per day decreased their chances for breast cancer by 50% later in life – however there was no benefit for adults.
The bottom line is that one to two servings per day – such as half cup of edamame or one cup of soy milk, is good for you; however, do keep in mind that genetically modified soy is in almost all fast food (the burgers and buns) and in most processed foods. Check the labels for soy ingredients. You might be eating more than you think and it’s best to eat everything in moderation – especially if you are eating anything genetically modified.
The supporters of GMOs state that there is no evidence that GMO foods can hurt us; however, they don’t take into account the increase in food allergies over the years that have increased in direct correlation with the development of GMO crops.
My suggestion is to always choose organic in the case of ingesting soy to ensure you aren’t eating any genetically modified organisms.
Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side
Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side
1 Block organic extra firm tofu, pressed and cut into sticks
1/4 cup apple cider vinegar
1/3 cup unsweet non-dairy milk
1/4 tsp Cajun Seasoning blend
3/4 cup crushed flake cereal or breadcrumb
Roasted Veggies
1 cup cherry tomatoes
1 summer squash
1/2 onion
Cajun Seasoning blend
Spiced Mustard
2 Tbsp reduced fat Vegenaise
2 Tbsp coarse ground mustard such as Grey Poupon
Cajun Seasoning blend, to taste
Directions
1. Preheat oven to 400F. Mix vinegar and non-dairy milk (I used unsweet almond) in a small bowl. Dip tofu sticks in, season with Cajun seasoning and roll in cereal or breadcrumb. Place on baking sheet prepared with cooking spray.
2. Place veggie mixture on separate tray prepared with cooking spray. Spray tops of veggies with cooking spray; sprinkle with Cajun Seasoning. Place both tofu tray and veggie tray into oven for 20 minutes, flipping halfway through.
3. Meanwhile mix spiced mustard blend in a small bowl.
4. Serve 1/4 tofu, 1/4 veggie and 1 tbsp spiced mustard per plate.
Nutrition Facts 4 Servings Amount Per Serving
Calories 188.0 Total Fat 10.3 g Saturated Fat 1.1 g Polyunsaturated Fat 4.5 g Monounsaturated Fat 3.3 g Cholesterol 0.0 mg Sodium 372.4 mg Potassium 313.1 mg Total Carbohydrate 14.0 g Dietary Fiber 3.1 g Sugars 3.4 g Protein 13.4 g
Vitamin A 2.6 % Vitamin B-12 0.0 % Vitamin B-6 9.4 % Vitamin C 10.0 % Vitamin D 3.1 % Vitamin E 6.5 % Calcium 14.9 % Copper 11.7 % Folate 13.3 % Iron 27.2 % Magnesium 25.6 % Manganese 58.8 % Niacin 4.7 % Pantothenic Acid 4.6 % Phosphorus 23.1 % Riboflavin 5.3 % Selenium 18.4 % Thiamin 21.5 % Zinc 14.2 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
One of the best things in life is meeting new people and experiencing new things. Last Saturday was one of the most fun and memorable. My friend Gregg, who has been supplying me the wines for the Wine Down Wednesday posts, and his wife Kerry (I hope that is the correct spelling!) had us over for dinner.
A dinner party turned Karaoke night around the piano.
Think Elton John. Rocket Man.
We wined and dined and had an amazing time. He showed us around his vintage home in Riverside – complete with wine memorabilia from Bono no less!
Also in attendance were my friends Alyson and her husband Chip, who brought a meteorite from their back yard as a dinner conversation piece, and Mark and Sheri – we all do yoga together so it was great to meet up off the mat. I can’t wait for us all to meet again.
To detox after a night of wine I got it into my head that I wanted to make a macro (macrobiotic) bowl with grains and veggies but when I looked at my acorn squash I just couldn’t remove the skin – it was too pretty – so I thought, why not turn the squash into thebowl?
Secondly, I’m always looking for new ways to eat my Mila. Because I write about Mila a lot, I created this little info blurb. That way any frequent visitors that already know the benefits can skip over that and head right to the recipe.
I got this unique acorn squash from Vivian at KYV Farm (CSA SIGNUPS ARE GOING ON NOW) I’ve never seen such a thing in the grocery store. I usually see the typical green acorn squash that has a tinge of orange but this one is the beauty queen of squashes.
<><>
<><>
Stuffed Acorn Squash
<><>
Stuffing them with onions and garlic during cooking imparts a LOT of flavor. This technique is perfect at Thanksgiving. While everyone is stuffing their bird you can stuff your squash.
<><>
<><>
Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
<><>
Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Squash 2 acorn squash, cut in half and seeds removed 1 onion, quartered 4 cloves garlic, crushed Olive oil spray Sea salt 1 cup cooked brown rice 1 cup cooked black beans 4 Tbsp Mila (optional) Salt and pepper, to taste.
Massaged Kale 1 bunch kale, stems removed and chopped 2 Tbsp ume plum vinegar (or sub any vinegar you like) 2 tsp olive oil Sea Salt
1. Preheat oven to 375. Arrange squash, cut side up on baking dish, stuff with 1/4 onion and 1 clove garlic; spray with cooking spray, sprinkle with sea salt; bake 1 hour.
2. Mix kale ingredients together in medium bowl, massage kale until wilted, about a minute.
4. Mix tahini sauce in a small bowl.
3. Remove squash from oven. Remove onions and garlic; chopp and mix with rice, season to taste. Mix Mila with black beans if using. Stuff 1/4 cup black beans and 1/4 cup rice into each squash. Serve each half squash with 1/4 kale and 1/4 tahini sauce.
(**Rosted potatos on the side optional – roast along with squash)
Nutrition Facts (includes Mila) 4 Servings Amount Per Serving
Calories 392.8 Total Fat 11.9 g Saturated Fat 1.3 g Polyunsaturated Fat 5.7 g Monounsaturated Fat 3.4 g Cholesterol 0.0 mg Sodium 67.0 mg Potassium 1,423.2 mg Total Carbohydrate 63.5 g Dietary Fiber 16.8 g Sugars 3.3 g Protein 14.0 g
KYV Eggplants, Heirloom Tomatos, Peppers and Cucumbers
Oxidative Stress is becoming a big buzzword nowadays – but what exactly is it? Oxidative stress is the imbalance of our bodies oxidizing at a greater rate than its ability to detoxify. Something we’re all familiar with is the oxidation of an apple or avocado when we cut it – that is why the flesh turns brown when it comes in contact with the air.
What we eat, our lack of exercise, radiation and pollution all contribute to the presence of these free radicals. Studies show that this stress, in turn leads to a host of diseases such as Alzheimer’s to Lou Gherigs – the disease my grandfather had.
My grandfather was a testament to the power of REAL FOOD. Typically someone with ALS will live around five years. My grandmother, following a macrobiotic diet, kept him alive into his mid seventies-he was diagnosed in his 50s.
So what do we do about this? Eat antioxidants!
Antioxidants combat oxidative stress by neutralizing these free radicals and helping the body repair the damage.
A food that we all know contains lots of antioxidants is berries, top on the list at Mayo Clinic, along with sweet potatoes, oats, cinnamon and walnuts.
What has even more antioxidants than berries and the whole reason I’ve been doing more research?
Mila. As I have been getting more and more questions and interest surrounding this food I have spent a significant amount of time doing the research on its benefits and how to incorporate it, deliciously, into our diets.
In this month’s issue of Cooking Light there were several eggplant recipes that caught my eye as I had gotten two with my farm share. I love anything with tahini and beans so this sounded like the perfect recipe. Instead of egg I used Mila to create the binding and add Omega 3s to a vegan dish.
Even though the ingredient list is long, I was not disappointed. I loved the bean flavorful bean mixture inside the eggplant and the warm, nutty sauce on top. The relish added a cool finish to the dish. Mixing raw and cooked ingredients creates lots of interesting textures. I definitely rate this one highly-next time I may even use the stuffing in another vegetable since it’s so versatile!
Vegan Falafel-Stuffed Eggplant withTahini Sauce and Tomato Relish
Eggplant: 2 eggplants (about 12 ounces or 340 grams each) Cooking spray 3/4 teaspoon kosher salt, divided 1/4 cup chopped onion 1/4 cup fresh gluten free breadcrumbs (or regular) 1/4 cup chopped fresh flat-leaf parsley 1 tablespoon tahini (roasted sesame seed paste) 2 teaspoons olive oil 1 1/2 teaspoons ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon freshly ground black pepper 1/4 teaspoon ground red pepper 2 Tbsp Mila + 6 Tbsp water (in place of two large eggs – feel free to use if you have those on hand or have a seed allergy and are not eating vegan). 2 garlic cloves, minced 1 (15-ounce) can no-salt-added pinto beans (chickpeas can also be used)
Relish:
1 cup chopped seeded tomato 1/2 cup chopped seeded peeled cucumber 1/2 cup vertically sliced red onion 1/2 cup coarsely chopped fresh flat-leaf parsley 1 tablespoon fresh lemon juice 1 tablespoon extra-virgin olive oil Directions 1. To prepare sauce, combine first 6 ingredients in a small bowl, and stir with a whisk. Set aside. 2. Preheat oven to 475°. 3. To prepare eggplant, slice the eggplants in half lengthwise; score cut sides with a crosshatch pattern. Place the eggplant halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 475° for 7 minutes or until slightly tender and browned. Remove from oven; carefully scoop out pulp, leaving a 3/4-inch shell. Reserve pulp for another use. Season cut sides with 1/4 teaspoon salt. 4. Combine remaining 1/2 teaspoon salt, onion, and remaining ingredients (through pinto beans or chickpeas) in a food processor; process until smooth. Spoon 1/2 cup pinto (or chickpea) mixture into each eggplant shell. Bake at 475° for 25 minutes or until eggplant halves are tender and pinto mixture is lightly browned. 5. To prepare relish, combine the tomato and remaining ingredients in a bowl; stir to combine. 6. Place 1 eggplant half on each of 4 plates. Top each half with 1/4 cup relish and 1 1/2 tablespoons sauce.
Nutrition Facts 4 Servings Amount Per Serving
Calories 341.6
Total Fat 12.6 g
Saturated Fat 1.7 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 5.8 g
Cholesterol 0.0 mg
Sodium 712.8 mg
Potassium 1,070.8 mg
Total Carbohydrate 47.4 g
Dietary Fiber 16.8 g
Sugars 1.6 g
Protein 14.0 g
Vitamin A 16.3 %
Vitamin B-12 0.0 %
Vitamin B-6 19.8 %
Vitamin C 38.8 %
Vitamin D 0.0 %
Vitamin E 5.3 %
Calcium 13.3 %
Copper 29.6 %
Folate 61.9 %
Iron 28.5 %
Magnesium 28.4 %
Manganese 53.3 %
Niacin 11.3 %
Pantothenic Acid 9.2 %
Phosphorus 33.9 %
Riboflavin 13.4 %
Selenium 12.3 %
Thiamin 30.2 %
Zinc 14.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
“I hurt all over but nothing is broken”, a good friend recently said to me.
What is all this talk about inflammation?
Inflammation is your body’s attempt to defend itself against bacteria and viruses and to heal damaged tissue, however; chronic inflammation is not a good thing-it is what is involved in atherosclerosis which is what can lead to clogged arteries. This can cause everything from memory loss to strokes. Info source, Harvard Medical The food that you eat can exacerbate inflammation or calm it. Unfortunately the SAD diet, or standard American diet and lifestyle, is one that exacerbates inflammation.
If you decide you must take a supplement – “The most common side effect from fish oil is indigestion and gas.” How can you incorporate more of this anti-inflammatory? Bake them into wholesome goodies for your family. Mila paired with the super fresh zucchini from KYV farm pack a nutrient punch that can’t be beat. I guarantee that if you join a CSA/farm share, incorporating more fresh veggies, and then add the anti-inflammatory properties of Omega3s on top, you will feel better than ever.
To order Mila you can click here. Remember those zucchini muffins I made? The all natural ones -vegan, gluten free, sugar free and 100% delicious? Well I re-made them with Mila and they came out even better, which I didn’t think was possible. These are soft, moist, sweet and HEALTHY! p.s. Stay tuned for the next post – What is Oxidative Stress?
2 tbsp Mila + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave (or honey for non-vegan) 1 1/4 cup shredded zucchini from KYV Farm 1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice 1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work) 1/2 tsp baking powder
1/2 tsp baking soda 1/2 cup loosely packed raisins Rounded 1/2 tsp sea salt
Optional Turbinado sugar to sprinkle on top (but if you do this you can’t call them “sugar free”.
Directions
1. Preheat oven to 350F. Mix the flax egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins. 2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Sprinkle with Turbinado sugar, if using. Bake about 18 to 20 minutes or until browned and a knife comes out clean.
Nutrition Facts 12 Servings Amount Per Serving
Calories 133.4
Total Fat 9.4 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.6 g
Cholesterol 0.0 mg
Sodium 98.7 mg
Potassium 115.2 mg
Total Carbohydrate 13.2 g
Dietary Fiber 1.1 g
Sugars 10.9 g
Protein 0.6 g
All Natural Zucchini Muffins – Vegan, Gluten Free, Sugar Free
With the recent abundance of zucchini from the farm I had one thing in mind-zucchini bread.
And then I started searching recipes and everything had about TWO CUPS of sugar. What? Is that really necessary?
After one taste of these – absolutely not!
These are super moist and light like they are made with tons of butter. They are about as sweet as a cornbread, so they would be perfect to set at the table for dinner, eat as breakfast, enjoy as dessert or thrown in a lunch bag for a healthy snack. Nuts would be delicious in this, but since my daughter is allergic we left those out and added the raisins.
I’m embarrassed to admit we polished them off in about two days. Between desserts and breakfast we were fighting over these. I think next time I’ll be making a double batch – one with walnuts or pecans for me.
2 tbsp ground flax seed + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave 1 cup shredded zucchini
1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice 1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work) 1/2 tsp baking powder
1/2 tsp baking soda 1/2 cup loosely packed raisins 1/2 tsp sea salt
Directions
1. Preheat oven to 350F. Mix the flax egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl, stir in the flax egg. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins.
2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Bake about 18 minutes or until browned and a knife comes out clean.
Nutrition Facts 12 Servings Amount Per Serving
Calories 182.5
Total Fat 9.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 6.7 g
Cholesterol 0.0 mg
Sodium 98.6 mg
Potassium 102.5 mg
Total Carbohydrate 23.9 g
Dietary Fiber 2.3 g
Sugars 11.4 g
Protein 2.1 g
I finally got around to trying Happy Herbivore’s super easy bean burgers. These will now be my go-to recipe when I need something super quick and easy.
This will work with any can of beans and some oatmeal. By using the broiler you can speed up the cook time to around ten minutes and get a nice char on the outside of the burger. My daughter had a blast mushing the burgers with her hands and rolling them into balls. Something I never let her do when we cooked with meat as I was afraid of her getting sick from the raw meat. We made little sliders for her and the burgers for me. She ate every bite of her slider.
I paired these with some left over fresh salad I made from the lettuce, carrots and gorgeous heirloom tomatoes from KYV farm and some added some frozen sweet potato fries - broiled right along with the burgers. Couldn’t have been much easier.
2 cups cooked and drained black beans (or use a 14.5 oz can)
1/3 cup Gluten Free instant oats (or 1/2 cup rolled oats pulsed in the food processor)
1 Tbsp steak seasoning
1 Tbsp coarse ground prepared mustard (or whatever you have)
2 Tbsp Gluten Free Ketchup
Directions
1. Preheat the broiler on high and spray a baking sheet with cooking spray.** Mix all ingredients in a medium bowl; divide into four burgers or eight sliders. Bake first side for 6 minutes; flip and cook an additional 4 to 5 minutes or until browned.
2. Top with whatever you like!
**Check the label on the cooking spray to ensure it is gluten free. It’s best to simply use an oil mister to be sure.
Nutrition Facts
4 Servings Amount Per Serving (burger with no toppings)
Calories 162.3 Total Fat 1.2 g Saturated Fat 0.2 g Polyunsaturated Fat 0.4 g Monounsaturated Fat 0.3 g Cholesterol 0.0 mg Sodium 675.9 mg Potassium 305.3 mg Total Carbohydrate 28.6 g Dietary Fiber 8.5 g Sugars 1.3 g Protein 8.9 g
For example. I bought Band-Aids with Tinkerbell on them. Every morning my daughter asks me if she can have a Band-Aid.
“Where is the booboo?” She inspects her hands, brow wrinkling in thought. “Right here.” Pointing to her fingertip. I lean down, “that is the red marker you drew all over my recipe with.” “You aren’t bleeding and we don’t need to waste a Band-Aid.” “What’s waste?” She asks. “Waste is when you don’t use something and just throw it away.” “So it goes to the trash mountain? That is full of diapers?” she asks. “Yes, that is correct.” Again the brow wrinkling and contemplation.
She looks up. “Can I have a Band-Aid?” she asks.
Sigh. She’s three, so I’ll cut her some slack.
The next day she wanted some pineapple. She ate the entire can and I stared at the juice, contemplating what to do with it. Hmmmm, I thought, hmmmm. This would make a great marinade when paired with soy sauce or miso. I don’t use enough miso so I went with that.
So, in the continuation of my War on Waste, this recipe was born.
A little salty from the miso, a little sweet/tart from the pineapple and nice spice from the curry. This went perfectly with my stir fried rice and cabbage to create a sort of Asian-Indian fusion.
Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies
Rice recipe inspired by Eating Well Serves about 4-6
1 block firm organic tofu 1 cup pineapple juice 2 Tbsp curry powder 2 heaping Tbsp white miso 2 tsp dark sesame oil
Rice Ingredients 2 cups cooked basmati rice
2 teaspoons canola oil
1 onion, diced
2 carrots cut into matchsticks 4 cups cabbage, shredded 1 cup sliced green onion 3 cloves garlic, minced 1/2 to 1 tsp dried ginger 1 1/2 Tbsp Bragg Liquid Aminos 2 Tbsp rice vinegar 1 tsp toasted sesame oil Hot red pepper sauce, to taste
Directions
1. Press tofu 1 hour to overnight to remove water. Cut into 1 inch cubes. Whisk marinade in a small bowl and pour over tofu. Marinate overnight.
2. Preheat oven to 375. Spray a baking sheet with cooking spray; add tofu and bake 30 to 40 minutes or until golden.
3. Heat canola oil in a wok or straight sided skillet over medium-high heat; add onion and carrot and cook about 5 minutes. Add cabbage, green onion, garlic and ginger; cook an additional two minutes or until veggies are softened.
4. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Remove from the heat; stir in sesame oil and hot sauce.
Tofu Nutrition Facts
<><><><><><><><>
<><><><><><><><>
4 Servings
<><><><><><><><>
<><><><><><><><>
<><><><><><><><>
Amount Per Serving
Calories
122.1
Total Fat
8.8 g
Saturated Fat
1.4 g
Polyunsaturated Fat
4.8 g
Monounsaturated Fat
2.3 g
Cholesterol
0.0 mg
Sodium
33.3 mg
Potassium
324.3 mg
Total Carbohydrate
14.3 g
Dietary Fiber
3.1 g
Sugars
8.7 g
Protein
13.5 g
Vitamin A
3.50%
Vitamin B-12
0.10%
Vitamin B-6
9.40%
Vitamin C
12.00%
Vitamin D
0.00%
Vitamin E
0.30%
Calcium
58.40%
Copper
21.20%
Folate
11.10%
Iron
19.20%
Magnesium
16.80%
Manganese
89.20%
Niacin
3.30%
Pantothenic Acid
2.00%
Phosphorus
18.30%
Riboflavin
7.40%
Selenium
21.80%
Thiamin
11.90%
Zinc
11.30%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Rice Nutrition Facts
4 Servings
Amount Per Serving
Calories
161.6
Total Fat
3.5 g
Saturated Fat
0.3 g
Polyunsaturated Fat
1.2 g
Monounsaturated Fat
1.8 g
Cholesterol
0.0 mg
Sodium
440.8 mg
Potassium
122.5 mg
Total Carbohydrate
31.0 g
Dietary Fiber
1.1 g
Sugars
3.7 g
Protein
800.1 g
Vitamin A
60.20%
Vitamin B-12
0.00%
Vitamin B-6
4.30%
Vitamin C
5.50%
Vitamin D
0.00%
Vitamin E
3.30%
Calcium
1.60%
Copper
1.50%
Folate
2.10%
Iron
5.10%
Magnesium
1.50%
Manganese
10.80%
Niacin
6.90%
Pantothenic Acid
1.00%
Phosphorus
1.90%
Riboflavin
1.30%
Selenium
0.90%
Thiamin
10.60%
Zinc
0.90%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Baked oats are so satisfying that I made it again this morning. This recipe is very similar to the last but uses fresh bananas……next time I might put a bit of ground flax seed on top as well. YUM!
The nutrition info below is listed for either one or two servings, depending on how hungry you are.
Or you could do like I did and eat all the bananas and nut butters off the top first and then be too full to eat the rest of the oatmeal.
1/2 c gluten free rolled oats, such as Bob’s Red Mill
Dash to 1/8 tsp sea salt
½ tsp alcohol free vanilla extract
1 c unsweet vanilla almond milk (or dairy free milk of choice)
½ Tbsp Peanut Butter
½ Tbsp Justin’s Chocolate Hazelnut Butter
1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe)
1/2 banana, sliced
Directions
1. Preheat oven to 350. Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract.
2. Bake about 40 minutes and top with peanut butter, hazelnut butter and bananas.
Nutrition Facts
1 Serving Amount Per Serving
Calories 315.3
Total Fat 12.8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 355.8 mg
Potassium 426.8 mg
Total Carbohydrate 44.6 g
Dietary Fiber 8.1 g
Sugars 9.3 g
Protein 9.6 g
Nutrition Facts 2 Servings Amount Per Serving
Calories 157.7
Total Fat 6.4 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 177.9 mg
Potassium 213.4 mg
Total Carbohydrate 22.3 g
Dietary Fiber 4.1 g
Sugars 4.7 g
Protein 4.8 g
When the moon hits your eye like a big pizza pie that’s Amore.
Ahh romance is in the air.
What am I doing for my hubby of ten years this fine Valentines Day you ask? He will be getting a VERY romantic scrub down.
On the house. Yes, I’m getting the house pressure washed.
As if that wasn’t romantic enough, I’m throwing in the driveway and front walk too.
Yup, that’s me, the hopeless romantic.
And this dish will be a perfect breakfast in bed for that special someone in your life. Or in my case, myself. The hubbs isn’t much of a breakfast eater, and hey, he’s getting that scrub down remember?
Sometimes you’ve gotta do something nice for yourself. Mmmm……melt-y chocolate and peanut butter for breakfast. It almost looks like a dessert.
But looks can be deceiving. Yes it IS melt-y chocolate hazelnut and peanut buttery goodness, but it’s almost savory as opposed to really sweet.
Justin’s Hazelnut Chocolate butter doesn’t have as much sugar as Nutella so the taste of the cocoa and hazelnuts really shines through. For a sweeter taste just add a tablespoon or so of good quality maple syrup or sweetener of choice.
1/2 c gluten free rolled oats, such as Bob’s Red Mill Dash to 1/8 tsp sea salt 1 tsp raw cacao powder ½ tsp alcohol free vanilla extract 1 c unsweet chocolate almond milk (or dairy free milk of choice) ½ Tbsp Peanut Butter ½ Tbsp Justin’s Chocolate Hazelnut Butter 1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe) 6 almonds, chopped
Directions
1. Preheat oven to 350. Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract.
2. Bake about 40 minutes and top with peanut butter, hazelnut butter and almonds.
Nutrition Facts
1 Serving Amount Per Serving
Calories 337.9 Total Fat 15.8 g Saturated Fat 1.3 g Polyunsaturated Fat 1.4 g Monounsaturated Fat 2.2 g Cholesterol 0.0 mg Sodium 355.4 mg Potassium 222.5 mg Total Carbohydrate 34.7 g Dietary Fiber 6.2 g Sugars 3.5 g Protein 9.8 g
Nutrition Facts
2 Servings Amount Per Serving
Calories 169.0 Total Fat 7.9 g Saturated Fat 0.6 g Polyunsaturated Fat 0.7 g Monounsaturated Fat 1.1 g Cholesterol 0.0 mg Sodium 177.7 mg Potassium 111.2 mg Total Carbohydrate 17.4 g Dietary Fiber 3.1 g Sugars 1.7 g Protein 4.9 g
