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PB&J Banana Bread

Christina Ross
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PB&J Banana Bread

I have a few thank-yous to toss out there for this recipe. First of all, a thank-you to Michelle of Lucky Taste Buds for masterminding the Peanut Butter Jelly Banana Bread recipe that I changed only slightly (I added vanilla and cinnamon, used half the amount of sweetener, and opted for unsweetened varieties of both vanilla almond milk and applesauce). More on the magnificent bread in a bit.

I must also – belatedly – thank Elina of Healthy and Sane for hosting a giveaway for NuNaturals Stevia products a while back. I was one of the lucky winners, and have been experimenting with the company’s NuStevia Sweetener Stevia Baking Blend in a variety of baked goods and desserts.

My take on this 100% natural, low-calorie (15 per Tbsp), preservative- and artificial sweetener-free sugar substitute is as follows:

  • My first choice of sweetener will always be of the non-refined variety (date sugar, pure maple syrup, honey, agave nectar, etc.).
  • Just as I do with all forms of sugar, I use conservative amounts of the Stevia Baking Blend in my baked goods… all sweeteners are best consumed in moderation!
  • Even though there is some controversy surrounding the nutritional profile of Stevia, I would much sooner consume it than any of the artificial sweeteners on market shelves.
  • Although it has a slightly distinctive flavor when tasted straight from the container, the Stevia Baking Blend melds right into batters once baked.

If you’re looking for a low-calorie, all-natural sugar substitute, give this product a try!

Ok, back to the grub…

I cannot sing the praises of this tender, flavorful quick bread loudly enough!  In every bite the rich peanut butter flavor is complimented by the subtle sweetness from the bananas and strawberry jam.  Everything I love about a PB&J and banana sandwich is jam-packed into one hearty slice of drool-worthy bread.

I typically freeze half of whatever batch of baked goods I’ve most recently made, but something tells me this loaf won’t get the chance to see the inside of our freezer. In fact, I bet it won’t even last a week in the fridge.

NamePB&J Banana Bread
CuisineAmerican
Prep Time15 minutes
Cooking Time50-60 minutes
Total Time1 hour and 15 minutes
Servings10
Yield1 loaf

Ingredients

  • 2-3 ripe bananas, mashed
  • 1/3 cup creamy peanut butter
  • 1/3 cup jelly or jam (strawberry, raspberry, or grape work well)
  • 1/2 cup granulated sugar
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • Pinch of salt
  • 1 1/2 cups all-purpose flour

Instructions

1. Preheat Your Oven

Preheat your oven to 350°F (175°C) and grease a 9×5-inch loaf pan. This will ensure your PB&J Banana Bread doesn’t stick to the pan.

2. Mash Those Bananas

In a large mixing bowl, peel and mash the ripe bananas. The riper they are, the sweeter your bread will be.

3. Mix in the Peanut Butter

Add the creamy peanut butter to the mashed bananas and mix them together until they are well combined. This step adds a delightful nutty flavor and creaminess to the bread.

4. Add Sugar, Egg, and Vanilla

Stir in the granulated sugar, egg, and vanilla extract. Continue mixing until everything is thoroughly incorporated.

5. Sift and Mix the Dry Ingredients

In a separate bowl, sift together the all-purpose flour, baking soda, and a pinch of salt. Gradually add the dry ingredients to the banana mixture, stirring until you have a smooth batter.

6. Layer with Jelly

Pour half of the banana bread batter into the greased loaf pan. Then, dollop half of the jelly or jam over the batter. Swirl it gently with a knife to create a marbled effect.

7. Repeat the Layers

Add the remaining banana bread batter on top of the jelly layer and then repeat with the remaining jelly or jam, creating a second layer of swirls.

8. Bake to Perfection

Place the loaf pan in the preheated oven and bake for approximately 50-60 minutes or until a toothpick inserted into the center comes out clean. The baking time may vary slightly, so keep an eye on it.

9. Cool and Slice

Once your PB&J Banana Bread is done baking, allow it to cool in the pan for about 15 minutes. Then, transfer it to a wire rack to cool completely.

Indulge in the irresistible flavors of childhood with a grown-up twist in this PB&J Banana Bread recipe. Whether served warm with a dollop of extra peanut butter or simply enjoyed on its own, this bread will quickly become a household favorite. Share it with friends and family or savor it as a personal treat; either way, you’re in for a delightful, nostalgia-filled experience. Enjoy!

Estimated Nutrition Per Serving

  • Calories: 250-300 calories
  • Fat: 8-10 grams
  • Carbohydrates: 40-45 grams
  • Protein: 5-7 grams
  • Fiber: 2-3 grams
  • Sugars: 20-25 grams
  • Sodium: 150-200 milligrams

Are Edamame Healthy? – Everything You Need to Know

Christina Ross
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Are Edamame Healthy? – Everything You Need to Know

Are edamame healthy? Both fresh and frozen edamame is great for your health. The difference between edamame vs. soybeans is that edamame is the soybean that is immature and still in the pod.

You can call edamame the powerhouse of nutrition. And you can use these small green soybeans on almost anything, such as stir fries, rice dishes, or soups, to make your own edamame recipes.

Plus, you can eat freeze-dried edamame on any occasion. Just keep them in a zip-lock bag and munch on them as you please.

But, how much edamame is too much? Is edamame a vegetable or protein? What are the edamame benefits for skin? And, what are the edamame side effects? Keep reading to learn the answers to these questions.

What Is Edamame?

Shelled edamame is immature soybeans. Sometimes, it is called vegetable-type soybeans. 

They are different in color from soybeans and are green. In contrast, soybeans are usually beige, tan, or light brown in color.

Calories of Edamame 

One cup or 160 grams of cooked edamame can contain up to 224 calories. This comprises about 7 percent to 11 percent of the calorie intake that is recommended daily for adults.

Edamame Nutrition Data

The edamame beans are high in various minerals, vitamins, and fiber. One cooked cup of edamame’s nutritional value is down below.

  • 224 calories
  • 113 grams of water
  • 37% protein of the Daily Value
  • 13.8 grams of carbohydrates
  • 3.38 grams of sugar
  • 20% iron of the Daily Value
  • 26% phosphorus of the Daily Value
  • 115% folate of the Daily Value
  • 20% thiamine of the Daily Value
  • 27% copper of the Daily Value
  • 12.1 grams of total lipid
  • 8 grams of fiber
  • 10% calcium of the Daily Value
  • 25% manganese of the Daily Value
  • 19% potassium of the Daily Value
  • 56% vitamin K1 of the Daily Value
  • 14% riboflavin of the Daily Value

Edamame has more folate and vitamin K1 than soybeans that are mature. So, the nutritional value of edamame is quite beneficial to our health.

Health Benefits of Edamame

Cooked edamame is very nutritious. So, the health benefits of edamame are vast. Here are some of the ways edamame is beneficial to us.

Lowers Cholesterol

Because of observational studies, we know that higher levels of cholesterol may impact our hearts and cause certain heart diseases.

In one review, people eating 25 grams of various soy proteins on average every day had a decrease in their LDL cholesterol by approximately 3 percent to 4 percent. And LDL cholesterol is the bad cholesterol that we want to avoid.

It is unclear if these changes in the levels of cholesterol can mean lesser risks of heart disease. 

However, the FDA or the Food and Drug Administration confirms that soy protein and soy products can prevent heart disease.

Additionally, edamame has a high content of vitamin K, fiber, and antioxidants, which might lower the risks of cardiovascular disease as well as improve the profile of blood lipid.

Promotes the Healthy Regulation of Blood Sugar

People who eat a lot of carbs that are easily digested, like sugar, regularly are at a higher risk of various chronic diseases.

That is because a diet that is high in carbohydrates that are rapidly digested can lead to a high post-meal sugar level as well as poor regulation of blood sugar, which can make the risk of conditions such as type 2 diabetes higher.

Soy products like shelled edamame do not raise the levels of blood sugar, just like most other beans. It is low in carbohydrates as well. This can make edamame good for people who have diabetes.

Protein Content

For good health, it is imperative that you get enough protein. People who eat foods that are high in animal protein rarely, such as vegans, will need to pay more attention to their diet.

The concern for these people is that most plant foods contain lower amounts of protein content. But, there may be some exceptions.

For example, one of the best sources of plant-based protein is beans. In fact, soy intake is what a lot of vegetarians and vegans depend on.

There are about 18.4g of protein in a cup of edamame that is cooked. And eating soy foods provides us with the nine essential amino acids that our body needs. So, to get those essential amino acids, you should start eating edamame beans.

Reduces the Risk of Developing Breast Cancer

Soybeans are rich in isoflavones, which have many health benefits. These plant compounds can mirror a sex hormone known as estrogen as well as weakly bind to estrogen receptors.

Since people think that estrogen can promote cancers like breast cancer, some think that if you eat a lot of soy foods as well as isoflavones, you may be at risk.

A lot of observational studies found that consuming soy products, soy isoflavones, or soy based foods can increase the risk of breast cancer.

However, similar studies on Asian people who consume a lot of soy protein and soy foods show that they are at a lower breast cancer risk. So, by eating edamame, you can expect to lead a healthier life.

Reduces Menopausal Symptoms

When a person’s menstruation ends, they enter the menopause stage. This stage often comes with symptoms such as mood swings, sweating, and hot flashes.

Studies show that isoflavones and soy products might decrease these symptoms of menopause. But, this is not the case for all women.

Women need the correct kinds of gut bacteria to reap such benefits. Certain bacteria can convert isoflavones right into equol.

Equol is a component that is responsible for most of the benefits of health that comes with soybeans. People who have these gut bacteria are known as equol producers.

In Asia, equol producers are more common than in Western countries. 

Reduces Prostate Cancer Risk

Among the benefits of edamame, lowering the risk of developing prostate cancer, which is a very common cancer in men, is a bonus.

About 13 men in every hundred men in the U.S. have the ability to develop this cancer at least once in their lifetime.

Studies show that soy protein and soy products, like edamame, can protect men against prostate cancer. Many observational studies indicate the same.

Reduces Bone Loss

Bone loss or osteoporosis can make bones fragile and brittle as well as increase the risk of the bones breaking. Older people commonly face this condition.

Some studies show that if you consume enough soy products and isoflavones, it may lower the chances of developing osteoporosis both in postmenstrual women and menopausal women.

Frozen shelled edamame also has a high content of isoflavones, which is good for your bones. However, wellness professionals need to do more research on this.

Final Words

Are edamame healthy? Of course, they are healthy. Eating edamame beans can have multiple positive effects on your body. 

A high intake of soy protein like edamame can benefit you with lower chances of different cancers and cardiovascular disease.

So, eat edamame from either sushi restaurants or from the frozen vegetable section of any supermarket unless you have a soy allergy.

Are Enchiladas Healthy? – Everything You Need to Know

Christina Ross
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Are Enchiladas Healthy? – Everything You Need to Know

Are enchiladas healthy? They can be if you choose healthy ingredients.

Some of us love spicy Mexican food. But, when we eat something, we should always determine how it affects our body.

So, is traditional Mexican food healthy, or is Mexican food unhealthy? How about enchiladas? Are enchiladas healthy? And while we are on that topic, are chicken enchiladas healthy?

A lot of you have come to this article while trying to search for are enchiladas healthy, Reddit? There are healthy enchiladas, beef, or otherwise, such as healthy white chicken enchiladas.

However, it is best to make enchiladas at home as most commercial enchiladas and enchilada sauce are high in calories, sodium, and saturated fat while lacking in the most beneficial nutrients such as minerals and vitamins.

Read the rest of the article to know, are enchiladas healthy or unhealthy?

Enchilada’s Nutritional Value

Commercial enchiladas and enchilada sauce still have some nutritional benefits. Let us see if commercially prepared healthy cheese enchiladas with beef have those benefits or not.

  • 323 calories
  • 18 grams of fat
  • 9 grams of saturated fat
  • 30 grams of carbohydrates
  • 12 grams of protein
  • 0 grams of fiber
  • 1319 milligrams of sodium
  • 0.4 milligrams of riboflavin
  • 228 milligrams of calcium
  • 1135IU of vitamin A
  • 0.5 milligrams of copper
  • 0.6 milligrams of manganese

As you can see, in a commercially made enchilada and enchilada sauce, there is plenty of calories, sodium, fat, and saturated fat, which is not healthy. 

But, you can opt for a more healthy, homemade version yourself, which will be beneficial to your body.

Enchilada’s Health Benefits

Even with all the unhealthy elements of commercially made healthy chicken enchiladas and enchilada sauce, there are certain health benefits to them. Let us explore what those benefits are.

Minerals and Vitamins

Enchilada and enchilada sauce have quite a bit of healthy minerals and vitamins that can be very beneficial to your health.

According to Harvard Health Publishing, “To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials—both macronutrients and micronutrients.”

Calcium Content

You can find about one-fifth of the calcium that you want in your body in one day by eating enchiladas.

Calcium is very important for our bodies as it maintains and builds healthy bones by strengthening, lengthening as well as slowing all sorts of age-related losses.

In addition, calcium helps your body’s muscles contract, including the beating of your heart. It can even help in clotting blood as well as nerve function.

Manganese Content

The manganese content on healthy chicken enchiladas and enchilada sauce, vegetarian or not, is in large amounts. As enzymatic functions need to happen in your body, manganese can help with those.

Manganese can help with enzymatic functions such as bone formation as well as making your energy from the food you eat.

Copper Content

Healthy chicken enchiladas and enchilada sauce are rich in copper. It is known as a trace mineral. This trace mineral can help your body to make hemoglobin and even work as an enzyme.

Copper can help in producing the energy in the cells of your body as well as developing connective tissue.

According to Harvard Health Publishing, “The results show that adequate intakes of vitamin K, vitamin A, magnesium, zinc, and copper were associated with a lower risk of death from cardiovascular disease—but only if they came from food and not supplements.”

Riboflavin Content

Healthy chicken enchiladas with green sauce are rich in riboflavin content. This can help in producing energy in the cells of your body.

Riboflavin can also help in turning the amino acids in your body into niacin. This niacin is essential to prevent plaque accumulation in your arteries as well as to enable the body to use your body’s insulin more efficiently.

What this does is helps your blood sugar levels to stay at the desired levels.

What Tortillas Should You Use

Now that you know that healthy chicken enchiladas and red enchilada sauce can be healthy, you should learn how to make one as healthy as you would like. 

Because you are making your enchiladas yourself, you will have the option to choose what kind of tortillas you can use. So, you should choose wisely.

Here are some of the healthy options that you can choose from:

  • Siete tortillas
  • Gluten-free tortillas
  • Corn tortillas
  • Flour tortillas

What You Should Put in Your Enchiladas

You can put so many things in your healthy chicken enchilada that it is like a blank canvas. There are a lot of ingredients that you can put in your healthy chicken enchiladas, such as chicken, beans, rice, beef, sweet potatoes, corn, and more.

What I would suggest for making simple and healthy chicken enchiladas is shredded chicken that you can cook over your stove. You can also use rotisserie chicken if you want. This will be your source of protein.

For fiber, you should add black beans to your enchiladas. And, for flavor, you can add green chilis. 

Healthy Chicken Enchiladas Recipe

Now that you have your ingredients, all that there is left to do is to make the healthy chicken enchiladas that are healthy for you.

I will now guide you step by step to prepare your enchiladas.

Step 1: Cooking the Chicken

The chicken is a big part of where you would get the flavor of your chicken enchiladas. So, you may not want to go wrong here.

To start with your chicken, you want to season your chicken on all sides and use a skillet or saute pan to cook your chicken over medium heat.

You want to cook that chicken for about six to seven minutes on both sides. After that, you can bring your chicken off of the heat. Then, shred your chicken after it has cooled off.

Step 2: Making the Filling

Now cook your garlic and diced onion until they look translucent. After that, you can add in the rest of the ingredients of the filling, which include your shredded chicken for your healthy chicken enchiladas.

Step 3: Filling and Topping Your Tortillas

Firstly, you need to make your corn tortillas pliable. To do that, you can just warm them in your microwave.

Now is the time when you fill those tortillas with the mixture of chicken that you made earlier and roll up the corn tortillas, placing them in any casserole dish container that you have that contains the enchilada sauce. Remember to keep the side where the seam is down. 

Then, you can fill your corn tortilla with the filling and roll it, placing it in a casserole pan. Again, the seam side needs to be down.

Now, you can top that with cheese and enchilada sauce. Do not go for sour cream, as sour cream can be unhealthy. But, you can use tomato sauce as well as chili powder.

Step 4: Baking

Now, you can go ahead and bake your healthy chicken enchiladas for fifteen minutes at about 350 degrees F. You can take them out when you see the sides bubbling.

Final Words

Are enchiladas healthy or unhealthy? Well, they can be if you choose the ingredients carefully yourself and make your own. 

Commercial enchiladas are very high in sodium, saturated fat, calories, and fat. So, even though they have some health benefits, they can be quite unhealthy to eat.

That is why you should eat enchiladas that you make yourself at home. They are really easy to make and tasty to eat.

Mango, Avocado, & Toasted Coconut Salad with Lime Vinaigrette

Christina Ross
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Mango, Avocado, & Toasted Coconut Salad with Lime Vinaigrette

This is my way of boycotting the lingering winter temperatures.

Maybe… just maybe… we can entice the spring weather to descend by relishing in light tropical meals?

Hey, it’s worth a shot.

The flavors in this salad are potent enough to at least mentally transport you to a sun-drenched beach, where your agenda for the day is comprised purely of lounging in a hammock with a good book.

Have you ever tried toasted coconut? It is a gustatory sensation! The rich coconut flavor is enhanced by lightly toasting the flakes, after which they become crisp and delightful.

Vibrantly sweet mango and creamy avocado round out the tropical flavor profile, and a lime vinaigrette provides the perfect finishing touch.

I’ve already made this salad twice, and that’s saying a lot considering I don’t often make a meal more than once; especially not in the same week.

I just might have it again this week!

Mango, Avocado, & Toasted Coconut Salad with Lime Vinaigrette

Printer-Friendly Recipe

Name:Mango Avocado & Toasted Coconut Salad with Lime Vinaigrette
Cuisine:Fusion
Prep Time:15 minutes
Cooking Time:3 minutes (toasting coconut)
Total Time:18 minutes
Servings:4 servings
Yield:4 cups of salad

Ingredients

  • 1/4 cup unsweetened coconut flakes
  • 1 Tbsp extra virgin olive oil
  • 2 tsp agave nectar
  • zest from 1/2 lime
  • 1/2 lime, juiced
  • Kosher salt
  • freshly ground black pepper
  • 4 cups mixed greens, washed and dried, preferably organic
  • 1 ripe but not overly soft mango, peeled and diced (I used a champagne mango, but red blush would work as well)
  • 1/2 ripe but firm avocado, peeled and diced

Directions

Heat a small skillet over medium high heat. Add in the flaked coconut and stir until golden brown and fragrant, about 3-5 minutes. Let cool.

In a small bowl, whisk together the olive oil, agave nectar, lime zest, and lime juice until emulsified. Season to taste with salt and pepper.

Toss the greens with the vinaigrette. Gently toss in the diced mango and avocado. Garnish with toasted coconut.

Estimated Nutrition Per Serving

  • Calories: 235 kcal
  • Total Fat: 18g
    • Saturated Fat: 6g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 5mg
  • Total Carbohydrates: 21g
    • Dietary Fiber: 6g
    • Sugars: 13g
  • Protein: 2g

Please note that these nutritional values are approximate and can vary based on factors such as the specific ingredients used and portion sizes. It’s always a good idea to consult with a nutritionist or use a reliable nutrition calculator for precise values, especially if you have specific dietary requirements or restrictions. Enjoy your salad!

Ginger and White Chocolate Truffles

Christina Ross
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Ginger and White Chocolate Truffles

It’s been a while since I last posted a nut & dried fruit “truffle” recipe, so here’s one that might whet your appetite.

Well-suited for savory and sweet dishes alike, ginger is a distinct flavor that I have come to adore. If you love ginger as much as I do, then you are sure to like these truffles.

I used mild buttery cashew nuts as part of the base, which are processed until they look like so:

Soft sweet Medjool dates and spicy ground ginger – as well as a bit of Kosher salt – are then processed into the cashew crumbs to form a dough of sorts.

Finally, all-natural white chocolate chips are pulsed into the mixture just until incorporated.

After a trip into the fridge to chill, the dough it rolled into balls for the perfect two-bite energy-packed treat.

The white chocolate adds just enough additional sweetness to render these truffles dessert-worthy, but they are definitely healthy enough to enjoy as an anytime snack.

Ginger and White Chocolate “Truffles”

Printer-Friendly Recipe

Name:Ginger and White Chocolate Truffles
Cuisine:Fusion
Prep Time:20 minutes
Cooking Time:5 minutes (for heating cream)
Total Time:3 hours (including chilling time)
Servings:24 truffles
Yield:24 truffles

Ingredients

  • 1 cup raw (or dry-roasted) unsalted cashews
  • 6 medium/large soft Medjool dates, pitted (about 2/3 cup)
  • 1 tsp ground ginger
  • 1/8 tsp Kosher salt
  • 2 Tbsp natural white chocolate chips, such as Sunspire

Instructions

1. Prepare Your Chocolate

Place the finely chopped white chocolate in a heatproof bowl.

2. Heat the Cream

In a saucepan, heat the heavy cream over medium-low heat until it just begins to simmer. Remove from heat immediately to avoid scalding.

3. Create the Ganache

Pour the hot cream over the chopped white chocolate.

Allow it to sit for about a minute to melt the chocolate.

Gently stir until the mixture is smooth and creamy.

Add the freshly grated ginger, crystallized ginger, vanilla extract, and a pinch of salt. Mix until well combined.

4. Chill the Mixture

Cover the bowl with plastic wrap and refrigerate the mixture for 2-3 hours or until it becomes firm.

5. Shape the Truffles

Once the mixture has chilled and solidified, use a spoon to scoop out small portions and roll them into bite-sized balls. Place them on a parchment paper-lined tray.

Work quickly as the mixture will soften at room temperature.

6. Prepare the Coatings

In separate bowls, place the white chocolate chips and cocoa powder.

7. Coat the Truffles

Roll each truffle in the white chocolate chips or cocoa powder until they are evenly coated. You can also get creative by using crushed ginger snaps or chopped nuts as coatings.

8. Set and Serve

Place the coated truffles back on the parchment paper and refrigerate for another 30 minutes to set.

9. Presentation

Arrange your ginger and white chocolate truffles on a beautiful serving platter.

Dust them with a bit of cocoa powder for an extra touch of elegance.

10. Enjoy

Your homemade ginger and white chocolate truffles are now ready to be enjoyed! They make a fantastic dessert or gift for any occasion.

Estimated Nutrition per Serving (1 truffle)

  • Calories: 90 kcal
  • Total Fat: 6g
  • Saturated Fat: 3.5g
  • Cholesterol: 10mg
  • Sodium: 10mg
  • Total Carbohydrates: 9g
  • Dietary Fiber: 0.5g
  • Sugars: 8g
  • Protein: 1g

Please note that these nutrition values are approximate and can vary based on the specific brands of ingredients used and the size of each truffle.

Directions

  1. In the bowl of a food processor, process the cashews until finely crumbled – mixture will resemble coarsely ground flour.
  2. Add dates, ground ginger, and salt into the food processor bowl, and blend until the mixture comes together to form a crumbly “dough”. Add in the white chocolate chips and pulse a couple of times until incorporated.
  3. Remove mixture from food processor. Form into a large ball and refrigerate for about 10-15 minutes.
  4. When the dough has chilled for a bit, take it out of the fridge and roll into 10 balls.
  5. Store in an airtight container in the refrigerator.

Strawberry Blonde Cookies & Cream Coconut Ice Cream

Christina Ross
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Strawberry Blonde Cookies & Cream Coconut Ice Cream

Either I’m getting more nitpicky about the end result of my recipes or I’m off of my game because I have been making two – and sometimes three – versions before settling on one that I’m happy to share with you.

This ice cream for instance: the first time around I just pureed fresh strawberries and stirred them into the ice cream base. I was disappointed not only by the bland flavor but also by the lackluster hue.

Enter roasted strawberries. A sprinkle of sugar + a quick roast in the oven yields sweet & juicy little jewels that beautifully dye the creamy coconut milk a vibrant pink color.

Strawberry flavor & pretty color: check.

But the roasted strawberry coconut ice cream wasn’t quite special enough, so I added in a bunch of chopped vanilla cream sandwich cookies to make a “blonde” cookies & cream ice cream.

Strawberries. Coconut Ice Cream. Blonde cookies. Strawberry Blonde Cookies & Cream Coconut Ice Cream!

Fun to say, pretty to look at, and delicious to eat. Oh, and easy to make, too!

What more do you need to know?!

Strawberry Blonde Cookies & Cream Coconut Ice Cream

Name:Strawberry Blonde Cookies & Cream Coconut Ice Cream
Cuisine:Fusion
Prep Time:15 minutes
Cooking Time:0 minutes (churning time)
Total Time:4 hours and 15 minutes (including freezing time)
Servings:6 servings
Yield:1.5 quarts of ice cream

Ingredients (8 servings)

  • 2 (14 oz) cans of full-fat coconut milk
  • 1/2 cup + 1 Tbsp unrefined granulated sugar, such as evaporated cane juice
  • 2 tsp pure vanilla extract
  • 1 lb container strawberries, preferably organic, hulled & halved
  • 20 all-natural vanilla creme sandwich cookies, such as Wild Harvest Organic or Mi-Del, roughly chopped/crushed

Instructions

Preheat oven to 300°F. Toss halved strawberries with 1 Tbsp sugar. Lay strawberries on a parchment-lined baking sheet and roast in oven for 20 minutes. Let cool completely.

Refrigerate the cans of coconut milk for 1 hour (no longer). Chilling the coconut milk will cause the coconut cream to rise to the top of the can and slightly solidify.

Meanwhile, process cooled roasted strawberries, plus any accumulated juices, in a food processor or blend in a blender until pureed w/ some discernible pieces (some texture is good).

When chilled for an hour, carefully scrape out the coconut cream and water from both cans into a large mixing bowl. Add in the remaining 1/2 cup sugar and vanilla extract. Hand-whisk lightly to break up the solidified cream, and then whip with an electric mixer for about 20-30 seconds, or until smooth and thick.

If you whip for much longer that this, you’ll start to make vegan whipped cream (not a bad thing, but not what we’re aiming for here!). Using a rubber spatula, gently fold the strawberry puree into mixture until almost fully combined (some streaks are fine).

Pour mixture into your ice cream machine and churn according to manufacturer’s instructions, gradually adding in the chopped/crushed cookies during the last 5 minutes.

Transfer mixture to a freezer-safe air-tight container and freeze until desired consistency is reached (at least a few hours).

Estimated Nutrition Per Serving (1/2 cup serving)

  • Calories: 250
  • Total Fat: 18g
  • Saturated Fat: 14g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 15mg
  • Total Carbohydrates: 22g
  • Dietary Fiber: 1g
  • Sugars: 17g
  • Protein: 2g

Please note that the estimated nutrition values are approximate and may vary based on the specific brands of ingredients used and the serving size.

Maple Cookie Frozen Yogurt

Christina Ross
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Maple Cookie Frozen Yogurt

Maple syrup is – without a doubt – one of my very favorite sweeteners. Much more than just sweet, the thick amber-colored liquid is rich, bold, and flavorful.

Obviously delicious when poured over a stack of fluffy pancakes or drizzled into the pockets of crisp waffles, maple syrup is also a fantastic addition to all sorts of recipes.

I have a large bottle of grade B maple syrup on hand in the fridge at all times, and I often add it to baked goods and desserts. So when Voskos offered to send me a case of their Greek yogurt to develop a recipe, I jumped at the chance to make maple frozen yogurt.

To ensure that the frozen yogurt had a rich maple flavor – without using too much maple syrup – I used a generous amount of maple extract. The resulting yogurt is slightly tangy and tart with a robust maple flavor.

I know I’ve already waxed poetic on this blog about these maple cream sandwich cookies from Trader Joe’s, and it was a given that they’d make their way into the fro yo.

A quick churn in our ice cream maker (which has remarkably lasted for about 5 years) and the yogurt takes on a creamy soft-serve consistency.

You can either serve the frozen yogurt right away, or spoon it into an airtight container and place it in the freezer until hardened.

Due to the low fat content, the fro yo will freeze pretty hard. Simply pull the fully frozen yogurt out of the freezer and keep at room temperature for about 1/2 hour before you intend to eat it, or place the container in the microwave and heat in 20 second intervals until slightly softened and scoopable.

If you’re instinct is to crumble additional maple cream sandwich cookies over the top of your frozen yogurt, I am in full support ;).

Maple Cookie Frozen Yogurt

Name:Maple Cookie Frozen Yogurt
Cuisine:Fusion
Prep Time:15 minutes
Cooking Time:0 minutes (Freezing time)
Total Time:4 hours 15 minutes (Including freezing time)
Servings:6
Yield:1.5 quarts

Keywords: dessert vegetarian greek yogurt frozen yogurt fall

Ingredients

  • 2 cups 2% plain Greek yogurt, such as Voskos
  • 1 cup 0% plain Greek yogurt, such as Voskos
  • 1/3 cup pure maple syrup, preferably grade B (or 1/2 cup for a less tart, more sweet fro yo)
  • 2 tsp maple extract
  • pinch of salt
  • 6 maple cream sandwich cookies, such as Trader Joe’s, coarsely chopped

Instructions

In a mixing bowl, whisk together both yogurts, maple syrup, maple extract, and salt.

Freeze according to ice cream machine manufacturer’s, gradually adding in the chopped cookies during the last few minutes of churning.

Serve immediately as soft serve or freeze in an airtight container until hardened.

Estimated Nutrition Per Serving (1 serving)

  • Calories: 240 kcal
  • Total Fat: 4g
  • Saturated Fat: 2g
  • Cholesterol: 10mg
  • Sodium: 105mg
  • Total Carbohydrates: 40g
  • Dietary Fiber: 0g
  • Sugars: 30g
  • Protein: 12g

Please note that these nutrition estimates are approximate and can vary based on specific brands of ingredients and portion sizes.

Apple Cranberry Wheat Berry Salad

Christina Ross
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Apple Cranberry Wheat Berry Salad

Wheat berries took the healthy living blogosphere by storm a while ago, but sadly enough they haven’t been making a commanding appearance in recent years.

In case you’re unfamiliar with just what wheat berries are, you can click here to read about the versatile little nutritional powerhouses that are most often used to make whole wheat bread.

Here’s what they look like in their uncooked state:

Wheat berries do take a while to become tender (about 45 minutes of simmering on the stovetop) but you can cook them in advance to add to salads, soups, oatmeal, or baked goods.

The little nuggets of chewy goodness are the base of this salad, onto which I piled texture and flavor by way of seasonal ingredients. Crisp sweet apples, tart dried cranberries, crunchy buttery pecans, and tender baby spinach are folded into the still-warm wheat berries and accompanied by a cider vinaigrette.

For an additional punch, you can sprinkle on some soft crumbled goat cheese.

The flavors work beautifully together, and I love the contrasting textures. If I’m going to eat salad as a meal, it has to be interesting! No plate of lackluster lettuce topped with sad-looking out-of-season veggies to be seen around here. No ma’am. Or sir.

This autumnal vegan salad can certainly be served as an accompaniment alongside a main course, but it is also hearty enough to suffice as lunch or a light dinner.

If you make the salad in advance, I suggest leaving the spinach out until right before serving so it doesn’t wilt. Without the spinach, the wheat berry salad can be stored in the fridge for a few days.

Apple Cranberry Wheat Berry Salad

by Lauren Zembron

Name:Apple Cranberry Wheat Berry Salad
Cuisine:American
Prep Time:15 minutes
Cooking Time:60 minutes (for wheat berries)
Total Time:75 minutes
Servings:6 servings
Yield: 6 cups

Keywords: simmer entree main salad side vegan vegetarian wheat berries apples dried cranberries Thanksgiving fall

Ingredients (4 servings)

  • 1 cup uncooked wheat berries, rinsed
  • Kosher salt
  • freshly ground black pepper
  • 1 Tbsp apple cider vinegar
  • 1 tsp coarse ground Dijon mustard
  • 1 tsp pure maple syrup
  • 1 Tbsp apple cider or unsweetened apple juice
  • 2 Tbsp extra virgin olive oil
  • ½ cup dried cranberries, preferably apple juice-sweetened (available at Whole Foods)
  • ½ cup pecan halves, toasted and chopped
  • 2 packed cups baby spinach, preferably organic
  • 1 large apple, preferably organic, chopped

Instructions

Cover wheat berries by 1 inch with water in a medium saucepan set over high heat. Add in a generous pinch of Kosher salt. Bring to a boil, cover, reduce heat to low, and simmer until chewy, about 45-50 minutes (taste and cook for an additional 5-10 minutes if you’d like). Drain and transfer to a medium bowl.

While wheat berries are cooking, whisk together the cider vinegar, mustard, maple syrup, apple cider, & olive oil in a small bowl (or shake together in a small jar). Season to taste with salt and pepper.

While the drained cooked wheat berries are still warm, toss with the vinaigrette. Taste, and add salt and pepper if desired. Stir in the cranberries, pecans, baby spinach, and apple.

Estimated Nutrition Per Serving

  • Calories: 348 kcal
  • Fat: 15g
    • Saturated Fat: 1.8g
  • Carbohydrates: 51g
    • Fiber: 8g
    • Sugars: 19g
  • Protein: 6g
  • Sodium: 69mg

Please note that these nutrition estimates are based on standard serving sizes and may vary depending on the specific brands and varieties of ingredients used.

Almond & Coconut Macaroon Granola

Christina Ross
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Almond & Coconut Macaroon Granola

I’ve been on a total macaroon kick since making the Coconut-Oat Macaroons and then the Lemon Coconut-Oat Macaroons.

Unfortunately, my attempt at macaroon ice cream was a flop, but this granola fulfilled my expectations!

The pre-baked granola mixture looks like the batter for those macaroons, no?

It smells just like it, too. Especially when baking in the oven.

Be sure to check on the granola, as it will start to brown around the edges before the center. A quick toss mid-bake ensure even crisping.

At this point, you will have an overwhelming urge to eat the piping hot granola.

Fight this instinct. It will be difficult and almost painful, but not as much as a burnt tongue.

I speak from experience.

This granola is less clumpy than others I’ve made, and I attribute that to the use of all oats instead of a combination of oats and puffed rice cereal.

It is also quite crisp, so if you prefer a chewy granola, simply bake it for less time at a lower oven temperature.

Those disclaimers aside, this granola is delicious!

It tastes pretty much like crumbled and toasted macaroons, which is precisely what I was aiming for.

NameAlmond & Coconut Macaroon Granola
CuisineFusion
Prep Time10 minutes
Cooking Time25-30 minutes
Total Time35-40 minutes
Servings10
Yield5

Ingredients

  • 3 cups rolled oats
  • 1 cup shredded coconut (unsweetened)
  • 1 cup sliced almonds
  • 1/2 cup honey
  • 1/4 cup coconut oil (melted)
  • 1/4 cup almond butter
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/2 cup dried cranberries (optional, for added sweetness)

Instructions

Preheat Your Oven

Begin by preheating your oven to 325°F (163°C). Line a large baking sheet with parchment paper or a silicone baking mat.

Mix Dry Ingredients

In a large mixing bowl, combine the rolled oats, shredded coconut, and sliced almonds. Mix them well to distribute the ingredients evenly.

Prepare the Wet Ingredients

In a separate microwave-safe bowl, combine the honey, melted coconut oil, almond butter, vanilla extract, and salt. Heat this mixture in the microwave for about 30 seconds or until it’s easy to stir. Make sure to mix everything thoroughly.

Combine Wet and Dry Ingredients

Pour the wet mixture over the dry oat mixture. Stir until all the dry ingredients are well coated with the sweet, nutty mixture. If you want to add dried cranberries for extra sweetness and a touch of tartness, fold them in now.

Bake

Spread the granola mixture evenly onto the prepared baking sheet. Press it down slightly with the back of a spatula to help it clump together.

Bake for Perfection

Place the baking sheet in the preheated oven and bake for 25-30 minutes or until the granola turns golden brown, stirring once halfway through to ensure even cooking.

Cool Completely

After removing the granola from the oven, let it cool on the baking sheet. It will continue to crisp up as it cools.

Break and Enjoy

Once the granola has cooled completely, break it into clusters of your desired size. Store in an airtight container to keep it fresh for longer.

Tips

Customize It

Feel free to get creative with this recipe. You can add other nuts like cashews or pistachios or even some dark chocolate chips for an extra treat.

Serving Suggestions

Enjoy this Almond & Coconut Macaroon Granola with your favorite yogurt, milk, or simply as a crunchy snack by itself.

Storage

Keep your homemade granola in an airtight container at room temperature for up to two weeks or in the refrigerator for even longer freshness.

This Almond & Coconut Macaroon Granola recipe is a delightful and wholesome way to start your day or satisfy those midday snack cravings. Plus, making it at home allows you to control the ingredients and flavors to suit your preferences perfectly. So, go ahead, whip up a batch, and enjoy the delicious rewards!

Estimated Nutrition Per Serving

  • Calories: 250-280 calories per serving
  • Total Fat: 15-18g
  • Saturated Fat: 8-10g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 120-140mg
  • Total Carbohydrates: 25-30g
  • Dietary Fiber: 4-5g
  • Sugars: 11-14g
  • Protein: 4-5g

Black Bean & Taquitos Mango Recipe

Christina Ross
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Black Bean & Taquitos Mango Recipe

I went to hit “publish” for this post, and the entire content was inexplicably erased.

Photos. Write-up. Recipe. Nutritional information. Gone.

Although I can’t give you the exact recipe – as I made these taquitos over a week ago and therefore don’t remember exact ingredient measurements – I can give you a rough guideline for how I put them together.

I slightly adapted and scaled down Mollie Katzen’s recipe for Black Beans in Mango Sauce, spooned the mixture onto flour tortillas, rolled ’em up, and baked them until crispy and lightly golden brown.

I know that is a sorry excuse for a recipe, but it’s the best I can do.

What I can tell you is that these taquitos were delicious! The sweet mango paired beautifully with the earthy black beans and spicy jalapeno pepper. As is true with all Mexican fare, a generous scoop of guacamole was the perfect finishing touch.

They were so tasty, that I just might have to make them again. If I do get around to it, I will be sure to document the exact recipe and share it with you… because I like you and I think you’ll love these taquitos :).

Name: Black Bean & Mango Taquitos Recipe
Cuisine:Mexican
Prep Time:20 minutes
Cooking Time:20 minutes
Total Time:40 minutes
Servings:4-6 servings
Yield:12 taquitos

Ingredients

  • 1 cup canned black beans, drained and rinsed
  • 1 ripe mango, diced
  • 1 cup shredded cheddar cheese
  • 1/2 red onion, finely chopped
  • 1/2 red bell pepper, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • 12 small corn tortillas
  • Cooking spray

Instructions

1. Prepare the Filling

In a large mixing bowl, combine the black beans, diced mango, shredded cheddar cheese, chopped red onion, chopped red bell pepper, and fresh cilantro.

2. Season the Filling

Sprinkle the ground cumin, chili powder, salt, and pepper over the mixture. Toss everything together until well combined, ensuring the spices are evenly distributed.

3. Assemble the Taquitos

Warm the corn tortillas in the microwave for about 20 seconds or until pliable.

Place a spoonful of the black bean and mango mixture onto each tortilla.

Roll up the tortillas tightly, securing them with toothpicks if needed.

4. Bake the Taquitos

Preheat your oven to 375°F (190°C).

Arrange the rolled taquitos on a baking sheet lined with parchment paper.

Lightly spray the tops of the taquitos with cooking spray.

Bake in the preheated oven for about 15-20 minutes, or until they are crispy and golden brown.

5. Prepare the Mango Salsa

While the taquitos are baking, prepare the mango salsa by mixing diced mango, finely chopped red onion, fresh cilantro, jalapeño pepper, lime juice, and a pinch of salt in a bowl.

6. Serve

Once the taquitos are done, remove them from the oven.

Serve the Black Bean & Mango Taquitos hot, with a side of mango salsa for dipping.

Estimated Nutrition Per Serving

  • Calories: 150-170 calories
  • Protein: 5-6 grams
  • Carbohydrates: 23-25 grams
  • Dietary Fiber: 3-4 grams
  • Sugars: 4-6 grams
  • Fat: 5-6 grams
  • Saturated Fat: 2-3 grams
  • Cholesterol: 10-15 milligrams
  • Sodium: 250-300 milligrams
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I found myself drawn to the eating habits instilled in me by my health-conscious parents; gravitating towards unprocessed foods and cooking with fresh ingredients. I became enthralled with The Food Network, subscribed to a handful of recipe catalogues, and scooped up a wide variety of cookbooks. My goal was to make food that was simultaneously wholesome and delicious.
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