Sep 202012
 

I can not tell you how happy I am to be in my new space and all set up after my big web hosting fiasco with Blogger/Google.  I still have a lot of work to do but at least I can create some recipes and work on all the categories and tags later.

Now for the food!  I think you are going to love this dish.  It’s a great mix of salty and sweet with a spicy bite.  This dish is high in protein and is SUPER easy – only 7 ingredients, not counting the water) and you can just throw it all in one pot which saves time on cleanup.  I’m all about the one pot thing lately.

Ginger is a little root with big powers.  It is perfect in both savory and sweet dishes and is used in a lot of Asian cooking. It has anti-inflammatory compounds, is wonderful for digestion-both for relieving gas and soothing your belly and can relieve symptoms of nausea.

Teriyaki Quinoa with Crystallized Ginger

Serves 4-6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup quinoa
2 cups water
1/4 onion, chopped
1/2 carrots, chopped
1/2 cup pineapple bits (or fresh chopped pineapple)
5 oz broccoli (about 2 cups), chopped
1/2 cup Teriyaki, San-J Brand
2 Tbsp peanut butter
1/4 cup ginger chews (Crystallized ginger), chopped

Directions

1. Rinse quinoa in a fine mesh strainer.  Add to large pot with 2 cups water, onion, carrots and pineapple.  Bring to a boil, reduce heat and cover.  Cook 5 minutes; add broccoli, recover and cook an additional 10 minutes.

2. Remove from heat for 5 minutes; stir in Teriyaki, peanut butter and ginger chews.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 215.4
Total Fat 4.8 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 957.5 mg
Potassium 209.4 mg
Total Carbohydrate 37.7 g
Dietary Fiber 3.6 g
Sugars 10.2 g
Protein 7.7 g
Vitamin A 9.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.7 %
Vitamin C 49.6 %
Vitamin D 0.0 %
Vitamin E 5.2 %
Calcium 16.8 %
Copper 11.1 %
Folate 16.1 %
Iron 36.6 %
Magnesium 32.2 %
Manganese 15.7 %
Niacin 13.5 %
Pantothenic Acid 6.0 %
Phosphorus 58.7 %
Riboflavin 66.6 %
Selenium 2.0 %
Thiamin 6.3 %
Zinc 3.2 %

*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.

Aug 302012
 
Quinoa, (pronounced “KEEN-wah”) is quite the impostor.  It looks and acts like a grain but it is actually a tiny little seed – and is therefore an awesome source of protein.
 
Sneaky.
 
Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey


For vegetarians and meat eaters alike, quinoa makes a great alternative to rice, oatmeal or any grain and is super quick cooking; rice will typically take 45 to 50 minutes, but the mighty quinoa only cooks for fifteen minutes and rests for five.

Most people think of it as a savory food, but I’m here to tell you that it’s perfect for breakfast!  Try it with some natural peanut butter or this Earth Balance Coconut Peanut Butter Spread – filling and satisfying for breakfast and the flavor of coconut and peanut butter together is unexpectedly delectable.


Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Serves 4
Vegetarian, Gluten Free
Printable Recipe

 Ingredients

½ cup rice milk
¾ cup water
1 cup dry mixed color quinoa (I used red and white)
1 Tbsp honey
1 tsp cinnamon
1/3 tsp sea salt
4 Tbsp Earth Balance Coconut and Peanut Spread

Directions

1. Bring rice milk and water to a boil over medium high heat; add quinoa, salt, honey and cinnamon; stir, cover, reduce heat and simmer 15 minutes. Remove from heat, let sit 5 minutes.

2. Divide quinoa over four bowls; add 1 Tbsp coconut peanut butter to each serving.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 299.5
Total Fat 11.6 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 132.8 mg
Potassium 90.6 mg
Total Carbohydrate 42.4 g
Dietary Fiber 4.3 g
Sugars 8.3 g
Protein 9.2 g

Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.2 %
Vitamin C 0.3 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 1.0 %
Copper 0.2 %
Folate 0.1 %
Iron 23.7 %
Magnesium 0.1 %
Manganese 5.0 %
Niacin 0.1 %
Pantothenic Acid 0.0 %
Phosphorus 39.2 %
Riboflavin 85.2 %
Selenium 0.1 %
Thiamin 0.0 %
Zinc 0.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Aug 202012
 
Do you want to go to breakfast?, my friend Justine asked.  Check out the menu from Delicomb, she said, handing me the menu.

Being a promoter of anything fresh and organic, this was the first thing that caught my eye.
“Pretty much everything is Homemade using All Natural/Organic Ingredients.
*None of our products contain hydrogenated oils (trans fat) or high fructose corn syrup.”

The second thing I noticed was the number of vegetarian, vegan and non-dairy options alongside the standard ham, chicken or tuna.

“Yup, I’m sold”, I said.
Delicomb, Jacksonville Beach, Florida
In beach attire and flip flops, we rode our bikes over to Delicomb, before hitting the beach.  I was welcomed with an inviting storefront off 3rd street. 

Delicomb Delicatessen and Espresso Bar, Jacksonville Beach, Florida

The diminutive interior is super casual, eclectic and fun. The have four or five tables inside and two rounds outside – perfect to bring kids and pets.
Eating area at Delicomb, Jacksonville Beach, Florida

One look at the deli counter with a chickpea dish and handmade Kimchi in jars I knew I was in the right place.
Delicomb, Jacksonville Beach, Florida
Oh my, what to get, what to get…..
Should I get breakfast, a sandwich or salad? All of these caught my eye….

Bittersweet Salad
Spinach, veggies, sprouted mung beans, & lentils, raw pumpkin seeds, avocado, dried cranberries w/ honey lime vinaigrette – $8.95
Add tempeh (or chicken) – $3

Vegan Wrap
Hummus, avocado, tomato, carrots, alfalfa & crunchy sprouts, miso sesame dressing in a while wheat wrap – $8.25
Add tempeh (or chicken) - $3

Rolled Oats and Honey
w/ fresh fruit and soy, almond or whole milk
sm – $4.95 lg – $6.95

Well, I knew at least the rolled oats and honey is what I’d be getting my daughter. She is allergic to both dairy and soy, however, lately seems to be tolerating soy a bit better so we went with that.


Then I looked up and saw this…..
Thai Bagel
Peanut butter, cucumber, red onion, chili flakes and honey – $4.95

Ooo….sweet, salty and spicy.  I’d found my breakfast!  I ordered the Thai bagel on a sesame bagel.
Thai Bagel, Delicomb, Jacksonville Beach, Florida
Between a large coffee with soy milk and Thai bagel for me, egg sandwich with bacon for hubby and the small rolled oats for my daughter, we made it out with only an $18 tab.  Unheard of!
The pleasant wait staff brought the food out to our table on mismatched dishes adding an element of fun.
I was in love!  They used real peanut butter – I’m not talking Jiff or Skippy here – real peanut butter with simply peanuts and salt.  To top that was fresh, cool cucumber and aromatic red onion, a kick of chili pepper and some sweet honey.  The sesame bagel was perfect, adding a distinct nutty flavor.

 

Thai Bagel, Delicomb, Jacksonville Beach, Florida


My daughter’s rolled oats came topped with tons of fresh berries and cranberries.  They left the rolled oats raw – adding some nice texture.  The portion size was huge for the small I ordered so what she didn’t finish we poured into a cup and enjoyed on the beach – the oats soaking in some of the milk and making a perfect afternoon snack.


Rolled Oats with Soy Milk, Fruit and Honey

 

Justine ordered the latte – Wow! Need I say more?

Justine with her Latte at Delicomb, Jacksonville Beach, Florida

My bagel was so good I went back in to tell the chefs what a great job they did and ask who created the dish.  I was told that a regular customer suggested it, (and they were smart enough to put it on the menu.)
We will definitely be going back to visit!

Delicomb

Delicatessen and Espresso Bar
Breakfast and Lunch
Artisan Kimchi

7 to 4
Tuesday – Sunday
Closed Monday
1131 3rd St N
(A1A @ 11th Ave N)
Jax Beach, FL 32250
904-372-4192


Thai Breakfast Sandwich

Inspired by Delicomb’s Thai Bagel
Vegetarian
(To make vegan, try agave instead of honey, and for gluten free, use gluten free bread.)
Serves 1-2
Printable Recipe

Ingredients

2 sliced sesame Ezekiel bread (or for gluten free use gluten free bread)
2 Tbsp natural peanut butter
1/4 to 1/3 cucumber, sliced
2 slices red onion
1/2 Tbsp local honey (or for vegan use agave)
Pinch of chili flakes

Directions

1. Toast bread, top bottom slice with peanut butter through chili flakes; cut in half and share one with a friend or enjoy yourself for a heartier meal.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 195.3
Total Fat 8.5 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 78.2 mg
Potassium 112.4 mg
Total Carbohydrate 22.8 g
Dietary Fiber 3.2 g
Sugars 4.3 g
Protein 8.2 g

Vitamin A 0.6 %
Vitamin B-12 0.0 %
Vitamin B-6 4.7 %
Vitamin C 1.9 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 0.4 %
Copper 0.5 %
Folate 0.8 %
Iron 4.4 %
Magnesium 6.6 %
Manganese 1.2 %
Niacin 6.2 %
Pantothenic Acid 0.3 %
Phosphorus 8.5 %
Riboflavin 2.4 %
Selenium 0.1 %
Thiamin 8.4 %
Zinc 4.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Delicomb Delicatessen & Espresso Bar on Urbanspoon

Apr 202012
 
My favorite Salad.


A while back when I first was cutting out meat and dairy, I created this salad that I swear is one of the simplest and most delicious salads I’ve created yet. It’s chewy, salty, sweet, nutty and has the “smack” factor of the balsamic. The second best thing? It’s only five ingredients. (with the apple, six).  There is no oil but the natural peanut butter turns the balsamic into a creamy dressing and with the raisins added in, it is reminiscent of a peanut butter and jelly but with super antioxidant powers.  It’s so great I’m posting it twice!

Sometimes I throw an apple in there.
 Tip:  If you are allergic to barley (gluten allergy), simply sub your favorite grain.  For peanut allergies try soy nut butter, sunflower seed butter or any other nut butter.

Peanut Butter, Barley and Raisin Salad with Balsamic Vinegar
(PB and J Salad)

 Serves 1
Vegan, Dairy Free
Ingredients
Spinach or greens to fill a bowl (say about two cups)
1/3 cup barley
2 Tbsp natural peanut butter (ingredients should be peanuts or peanuts and salt only)
2-3 Tbsp raisins
2 Tbsp balsamic vinegar

Optional
Chopped AppleDirections

1. Smush the peanut butter into the barley. Place spinach in a bowl and top with barley mixture, raisins, apple if using, and balsamic vinegar. It’s best to eat the spinach first and save all the yummy PB barley and raisins for last so you can savor.

Get Full Nutrition Info Here
Feb 262012
 
Toast.
What else can I cover in chocolate, peanut butter and bananas?
I think I’ve got a problem.
Peanut Butter Cup Toast
Peanut Butter Cup Toast
Serves 1
Vegan

Ingredients

1 slice sesame Ezekiel Bread
1 Tbsp chocolate hazelnut butter, Justin’s
1 Tbsp natural chunky peanut butter (or smooth)
1/2 banana
Sprinkle of ground flax
Sprinkle of Mila

Directions (Kind of embarrassed to even post this.)

1. Toast bread; spread with hazelnut and peanut butters; top with banana, flax and Mila.

Nutrition Information
Per Serving

Calories 320.2
Total Fat 17.0 g
Cholesterol 0.0 mg
Sodium 120.5 mg
Carbs 35.6 g
Fiber 5.9 g
Sugars 9.7 g

Feb 162012
 
Baked Monkey Oats
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.
Baked Monkey Oats

Baked Monkey Oats

Baked Monkey Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free

Ingredients

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

Feb 132012
 

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.

Chocolate Hazelnut and Peanut Butter Baked Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free

Ingredients

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

Oct 152011
 
This month I celebrated two milestones; the first being my tenth anniversary, October 6th, and the second  being my (belated) bloggiversary on October 8th .
Looking back, I remember coming across a recipe on the blog Closet Cooking; the curried honey Dijon roasted chicken in particular was both where I learned about food blogs and why I started blogging.  (Just writing this reminds me that I do want to try this recipe with tofu.)  So a special thanks to Kevin.

To celebrate my bloggiversary I wanted to make something special.  The only problem is I didn’t have the time to make something very elaborate.  I thought and thought……

Rewind back twenty years; every October my family would head up to Stowe Vermont and stay at the Stowe Motel. We would then partake in the same activities as the year before; ride the gondolas high up Mt Mansfield to stare at the surrounding hyper-color mountains, ride the Alpine Slide flying through the fall foliage, enjoy rich, dark and oh so sweet black forest cake from the restaurant at the Von Trapp lodge, walk the charming village of downtown Stowe, dance the polka at the folk festival (yes very random but I’m Polish and I can polka baby), and, of course, visit the Cold Hollow Cider Mill. 
There we could buy fresh cider from the apples we watched being pressed. 
I loved the cool mountain air, sweet and heavy with the scent of apples. Afterwards we would stroll through the orchard and munch cider donuts with their unexpected texture; crumbly yet somehow moist with a lightly crusted exterior. 
 I guess I was a foodie even back then. Sadly, the closest I get nowadays is the catalogue they send me.  I was paging through it and came across maple walnut peanut butter. 

I had found my recipe idea worthy of my 2nd bloggiversary that also fit the requirements; 1) I had all the ingredients on hand and 2) it was easy enough to make one morning before work…no cooking involved.
For me, maple is the epitome of fall.  This recipe takes it to the next level by combining it with my most favorite ingredient outside of chocolate….peanut butter!

I used the peanut butter that you grind from actual whole roasted peanuts at the natural food store.  Don’t use the kind that is salted because we will be adding salt in.

This has a lovely nutty texture so if you want something smoother simply put it in a blender.

 Maple Walnut Peanut Butter

Inspired by my beloved Cold Hollow Cider Mill
Makes about 13 to 14 Tbsp
Vegan, Gluten Free, Dairy Free
Ingredients
1/3 cup salt free, fresh ground, roasted peanut butter
¼ cup real maple syrup, (not the fake brown pancake syrup)
1/8 tsp cinnamon
1/8 to ¼ tsp sea salt
1/3 cup walnut halves, toasted, chopped finely
Directions
1. Mix all ingredients together and store in the refrigerator.
Estimated Nutrition Facts
13 Tbsp
Amount Per Tbsp
Calories 71.6
Total Fat 4.6 g
Saturated Fat 0.6 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 46.0 mg
Potassium 22.5 mg
Total Carbohydrate 5.5 g
Dietary Fiber 0.5 g
Sugars 3.9 g
Protein 1.9 g
Vitamin B-6 0.6 %
Vitamin C 0.1 %
Vitamin E 0.3 %
Calcium 0.6 %
Copper 2.1 %
Folate 0.6 %
Iron 1.2 %
Magnesium 1.1 %
Manganese 13.9 %
Niacin 0.2 %
Pantothenic Acid 0.2 %
Phosphorus 0.8 %
Riboflavin 0.2 %
Selenium 0.2 %
Thiamin 0.5 %
Zinc 2.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jul 112011
 
A few weeks ago I overheard a few fellow yogis talking about The China study: “the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long-term health” at one of my Tuesday night Power classes.  I had heard of this study but hadn’t gotten it yet, even though I had intended to do so.
Roger, (A very unexpected yogi, due to the fact that he is one of those guys that works for either the PGA or golf channel and just seems to be one of those “guy’s guy”.  But yay for Roger, he is open enough to go to yoga.) was telling our teacher Alyson that he had to stop reading it because it would make you never want to eat meat or dairy again.
Of course, I was intrigued.  What could make me not want to eat meat and dairy?  For some reason hearing that doesn’t scare me. I still feel like I’m lost at sea when it comes to figuring out what style of eating is right for my body.  It’s hard to explain.  I’m not overweight but I have to fight so hard that it makes me think I must not have found the right way yet. 
I went out and bought the book and skimmed the entire thing and now am going back and reading and re-reading each chapter.  It is really fascinating.  The premise is that animal protein, especially casein which is the protein in cow milk, causes cancer, heart disease and obesity.  And that low-protein and low-fat diets consisting of whole, plant-only foods; vegetables, fruits, whole grains, legumes, nuts and seeds is the way to go.  The proof is through 40 years of human observation of various populations, animal study and laboratory testing by not only T. Colin Campbell himself but by students and colleagues amassing to what actually equals about 74 years of total research during that time.  The most interesting finding is that in the locations where animal protein is not in the diet these “Western” diseases; cancer, diabetes, etc. are pretty much non-existent.
Maybe I’m brainwashed from Atkins days, but I swear, this was the first time I had heard low protein is the way to go and I was surprised.   I had to go back and look again to make sure I read correctly.  Sure enough, the book states “low protein diet” is the way to go, even with plant protein. On page 101 this is an excerpt from the chapter on Lesson’s from China.
“Consuming diets high in protein and fat transfers calories away from their conversion into body heat to their storage form – as body fat (unless severe calorie restriction is causing weight loss).  In contrast, diets low in protein and fat cause calories to be “lost” as body heat.  In research, we say that storing more calories as fat and losing less as heat means being more efficient.  I bet that you would rather be a little more inefficient and convert it into body heat rather than body fat, right?
Well simply consuming a diet lower in fat and protein can do this. 
This is what our China Study data show. Chinese consume more calories both because they are more physically active and because their consumption of low-fat, low-protein diet shift conversion of these calories away from body fat to body heat.”
So I decided to go back and see when the first Atkins diet book was published.  1972.  Sure enough, just before I was born.  That is really interesting.  Could he have had that much influence on the way our society eats? 
Over all the statistics in this book are really disturbing and hard to ignore. 
Weigh in on this.  Have you read the book?  What do you think about all this? Could we all be eating way to much protein?  I, for one, would be a little relieved to not be so worried that I’m getting enough protein in all the time.  Even during my detox a few months ago I was so worried about getting enough protein in that I wonder if that is what threw me off a bit.
  __________________
For this salad, the dressing softens the raw squash ribbons to lend the mouthfeel of a noodle and the sweet raisins and coconut counterbalance the salty tamari.  This was perfect for a light lunch over spinach.

Peanutty “Noodle” Salad
Altered from Better Nutrition Magazine

Vegan, Gluten Free
Serves 6



Ingredients

3 Tbsp natural organic peanut butter
3 Tbsp organic tamari (low-sodium)
3 tsp curry powder
3 medium organic summer squash (I used two yellow and one zucchini)
1/4 cup unsweet shaved coconut
1/3 cup raisins
2 Tbsp raw pepitas
6 cups fresh baby spinach

Directions


1. Mix the peanut butter, tamari and curry in a small bowl and set aside.

2. Using a peeler and working around the outside, peel the squashes into ribbons.  Massage the peanut butter mixture into the ribbons.  Top with coconut, raisins and pepitas and mix well. 

3. Top 1 cup spinach with about 3/4 cup squash mixture for each of 6 servings.


**Exact serving size will vary with size of squashes

Nutrition Facts
6 Servings
Amount Per Serving
Calories 117.4
Total Fat 5.7 g
Saturated Fat 1.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 335.0 mg
Potassium 452.5 mg
Total Carbohydrate 13.3 g
Dietary Fiber 3.0 g
Sugars 6.0 g
Protein 4.4 g
Vitamin A 64.7 %
Vitamin B-12 0.0 %
Vitamin B-6 10.6 %
Vitamin C 27.8 %
Vitamin D 0.0 %
Vitamin E 3.6 %
Calcium 5.1 %
Copper 7.4 %
Folate 19.6 %
Iron 10.1 %
Magnesium 12.3 %
Manganese 27.4 %
Niacin 4.7 %
Pantothenic Acid     1.5 %
Phosphorus     6.6 %
Riboflavin 8.5 %
Selenium 1.5 %
Thiamin 5.0 %
Zinc 3.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Mar 242011
 
This is a true statement for all of us. We need some fat in our lives. Especially monounsaturated fats such as extra virgin olive oil. Also called ”MUFA”.
Granted, new studies may show tomorrow that MUFA causes us to actually grow an extra arm and our liver to wilt and fall out. But for now, monounsaturated is, like, the IN thing. You want to be cool right? Everyone is eating it. Plus fat tastes good.
But! Yes there is a “but” for everything. You need to eat fats in moderation. As a society, we Americans seem to have forgotten that we need to eat in moderation. It’s tough right? On one hand you to have healthy fat but overall, but for those of us who want to lose weight, we need to manage what we are eating. Ideally we want some fat, high fiber, lean protein etc.
So here is my take on how to do this. For this breakfast I used PB2 which gives me the taste of peanut butter but also manages the amount of calories. I reconstitute it with a bit of olive oil (that healthy fat check) and with the calorie savings from this I can add the protein and calcium from the Greek yogurt as well as the health benefits of the sunflower seeds, chia and flax which contain Omega-3, lots of fiber, vitamins and anti inflammatory properties.
What are your thoughts on this subject? Do you just say screw it and eat the peanut butter? Trust me. I do that sometimes too but most of the time I’d rather eat a bit more for breakfast than 2 Tbsp of peanut butter. It’s just so GOOD.

 Peanuty-Chocolaty Granola Parfait

Serves 1
**5 WW Pts Plus
 
Ingredients
2 Tbsp PB2 Powder (Bell Plantation)
1 tsp extra virgin olive oil
3 tsp hot coffee
Dash of Special Dark Cocoa Powder (Hershey)
1/2 cup non fat plain Greek yogurt (Chobani) (Vegans sub plain, organic soy or almond yogurt)
1 Tbsp rolled oats (Bobs Red Mill)
1 tsp sunflower seeds
1/2 tsp each, chia and flax seed
Dash each, coarse sea salt and cinnamon
Directions
1. Mix the PB2 through coffee in a small bowl and pour into the bottom of a small glass.  Top with Greek yogurt then oats, seeds, sea salt and cinnamon.
Nutrition Facts
***5 Pts Plus
1 4oz yogurt Serving
Amount Per Serving
Calories 198.4
Total Fat 9.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.9 g
Cholesterol 0.0 mg
Sodium 206.0 mg
Potassium 82.1 mg
Total Carbohydrate 12.6 g
Dietary Fiber 2.5 g
Sugars 4.1 g
Protein 16.1 g
Vitamin B-6 3.0 %
Calcium 20.1 %
Manganese 27.1 %
Phosphorus 21.5 %

Nutrition Facts

**6 Pts Plus
1 6oz yogurt Serving
Amount Per Serving
Calories 225.0
Total Fat 9.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.9 g
Cholesterol 0.0 mg
Sodium 226.0 mg
Potassium 82.1 mg
Total Carbohydrate 14.6 g
Dietary Fiber 2.5 g
Sugars 6.1 g
Protein 21.1 g