Category Archives: snack

Pumpkin Bread and Many, Many Thanks

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This time of year I like to have a loaf of Pumpkin Bread on hand. After all, it is the time of Thanks and Giving. One way I give thanks to those I love and care about is to give out nutritious food during the holiday gatherings.

This holiday season I have so much to be Thankful for. The beautiful place I’m living, the opportunity to fulfill my passions in so many outlets, the ability to connect with others… Most importantly, I would also like to thank my husband, who has been so supportive of me and has tremendous patience. I would also like to thank my family and friends, who without their support, I would be floundering around somewhere.

Pumpkin Bread


Ingredients
Dry
3/4 Cup Garbanzo Bean Flour
1 cup Brown Rice Flour
1 Tsp Baking Powder
1/2 Tsp Salt
1 Tsp Cinnamon
1 Tsp Pumpkin Spice or (1/2 Tsp Ginger, 1/2 Tsp Nutmeg, 1/4 Tsp Cloves)
1 Tsp Baking Soda
Wet
2 Tbsp Coconut Oil
2 Mashed Bananas
3/4 cup Pumpkin Puree
1/2 Cup honey
2 eggs
1/4 cup almond milk

Directions
1. Preheat oven to 350 F.
2. Mix together dry ingredients in Medium mixing bowl. Set aside.
3. In larger mixing bowl, beat eggs, oil, honey and bananas until well combined.
4. While mixing, pour dry ingredients into wet.
5. Keep mixing until well combined and then pour into greased 9X5 loaf pan.
6. Bake for 35-40 minutes. Check with toothpick or fork. If it comes out clean you are good to go. Let cool, before slicing.

Happy Thanksgiving.

What are you Thankful for??

Cinnamon Banana Muffins

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As you heard my family came to town. And, what better why to show my appreciation and gratitude then to make them healthy muffins?

These little guys ended up working well for breakfast, and for snacks on our hikes. Moist, sweet and filling.  This recipe makes a large batch since we had a lot of Cupini’s and McLean’s wandering around. They freeze well, so you can make a bunch and save for later, or just cut the ingredients in half.

Cinnamon Banana Muffins

yields approx 24 muffins
Ingredients

Dry
1 1/2 cup whole wheat flour (can use a gluten free mix as well)
1 1/2 cup oatmeal
2 Tsp baking soda
1 Tsp salt
1/2 cup sugar
1 Tbsp cinnamon
Wet
2 Tbsp Coconut oil
1/2 cup honey
3 eggs
5 bananas mashed
2 Tsp vanilla extract
1/2 cup Greek yogurt
1/2 cup coconut milk

Directions
1. Preheat oven to 350. Line muffin tray with muffin liners.
2.  Stir together all dry ingredients in medium mixing bowl, except sugar, until well combined.
3. In separate large mixing bowl, beat together eggs, sugar, honey, and coconut oil, until well mixed. Do not over mix eggs. Just beat until little bubbles begin to appear.
4. Add in remaining wet ingredients to large mixing bowl and beat until well combined.
5. Pour dry ingredients into wet, while mixing. Continue mixing until thoroughly combined.
6. Pour matter into muffin liners until 3/4 full.
7. Place into preheated oven. Bake for approx 15-18 minutes. Take out when golden.

Milk Chocolate Coconut Protein Squares

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I hesitate to call these brownies since they do not have to deep fudge color. However, they make up for it with flavorful coconut. Plus, there is no need to feel guilty when there is added protein without sugar or lots of unhealthy fat. Indulge in a little chocolate once in a while. Does a soul good Winking smile.

Milk Chocolate Coconut Protein Squares

Ingredients
Dry
1 cup brown rice flour
3/4 cup garbanzo flour
1/4 cup Cocoa Powder
1/4 cup Protein Powder**
1 Tsp Baking Powder
1 Tsp Baking Soda
1/2 cup unsweetened shredded coconut
3/4 cup chocolate chips

Wet
1/2 cup Agave
2 mashed bananas
1/2 cup coconut milk
2 Tbsp coconut oil
8-10 drops liquid Stevia
3 eggs

Directions
1. Preheat Oven to 350. Grease 9X12 baking pan.
2. Combine all dry ingredients in large mixing bowl, except chocolate chips. Set aside
3. Stir together wet ingredients in separate mixing bowl.
4. Pour wet ingredients into dry and stir until well combined.
5. Fold in chocolate chips.
6 Pour into baking pan and bake for 20-25 minutes. *I pull mine out slightly undercooked and let them finish cooking while cooling.

I used Vanilla Isopure since I am working my way through this giant tub. For a deeper chocolate flavor you could use chocolate instead of vanilla.
Stats:
In a 9X12 pan yielding approx 30 servings
Total calories: 115g, carbs: 16g, fat: 4g, Protein: 4g, fiber:1g, sugar: 9g

Ode to Spinach

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My husband lovingly calls me “Popeye” cause “I’ve gots to eat me spinach”.

I seriously eat a bag or two a week.

Most of you know I have been a Vegetarian for almost 2 decades. Spinach is one of the easiest and tastiest ways to load up on B vitamins, Iron, and Calcium. All nutrients commonly found in meat and dairy products (which I only eat in small amounts). Spinach even has protein, not to mention the fiber and antioxidants. This veggie definitely lives up to all it’s hype of being a “superfood”.

Most commonly I will have Spinach at work in a Salad:

Curried Chickpea and Salmon Salad

 

 

 

Grilled Veggies and Tofu over Spinach

 

 

 

 

Or, my favorite Spinach and Egg Omelet or Scramble:

 

 

 

 

 

 

Smoothies (with spinach the feature, or sometimes hidden with fruit):

Green Monster Smoothie

 

 

 

Superfood Smoothie

 

 

 

 

 

And, pretty much any Meal:

Spinach Calzone                                                     Crab Stuffed Spinach Crepe

 

 

 

 

 

I keep one or two bags stocked in the freezer for those weeks when I chow through a fresh bag from Trader Joe’s or CSA box. When spinach is on hand you can discover how easy it is to sneak in any meal.

One combo I haven’t tried is oatmeal and spinach….. Has anyone every tried this combo?

 

 

Staying Healthy While Camping

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Sean and I love to unplug and have an adventure in the outdoors. If it’s a quick trip over the weekend, typically we will go car camping. I will not lie I love staying in a fancy hotel, but there is just something rejuvenating, and peaceful staying in a place with views like this:

 Even though it’s a struggle to run and hike, let alone walk at higher altitude, it’s amazing how light and energized you feel coming back down. Those first few workouts back at Sea Level are gggggggggrrrrrrrrrrreeeeat!  You can sabotage your hard work however, with some unhealthy campfire cookouts and snacks.

Now, I’ll be the first to admit I don’t eat clean 100% of the time, and if camping is the splurge you’ve been working for then go for it. That being said, eating clean the majority of the time while you are camping will only enhance how you feel when you are back home.

Here are some ideas Sean and I have evolved through the years for car camping.

1. Plan ahead. Make lists, get some coolers and head to the store for food, water and ice.

2. Know your storage. What needs to be cooled at all times, what can sustain heat, and what will melt.

3. The grill is your friend. Charcoal takes longer, but there is something about grilled veggies. 

4. Or, Invest in a table top cooking burner. We use one by Coleman. It’s like having a portable stove. You can boil water for coffee, whip up some scrambled eggs in the morning….. FYI, if you are at higher altitude things heat up very quickly!

5. Since you have a car to haul items, bring two more gallons of water then you think you would need. You will use them.

6. Hike safely. Maps, water, sunscreen, snacks, bug repellent

7. Be creative. Each time we camp with friends, I always learn a new meal, or way to make a task easier.

8. Breakfast ideas: eggs (can add left over veggies) and toast/bagel, oatmeal, PB and toast

9. Lunch/snack ideas: PB &J, or PB & bananas, trail mix, Luna bars (or some other variety), veggie hummus wraps, guacamole with pitas (can add black beans) 

10. Dinner ideas: Salads, grilled veggies with  protein (chicken, tofu), grilled cheese with veggies

For more ideas and tips check out Oatmeal in My Bowl’s post on camping.

Hope you are enjoying the Olympics!