Thursday, October 30, 2014

DIY Honey Mustard Almonds

Just a handful a day!!!
It's no secret that almonds are a healthy snack.  The mono-unsaturated fats help to optimize our serum cholesterol levels, and along with the fabulous fiber, phytochemicals and antioxidants that almonds provide, may help us decrease our risk for cardiovascular diseases. 

Just 1 ounce of almonds (about 24), also provides us with ~7gm of protein, roughly the amount in 1 egg.  This combination of protein, fiber and fats makes for a great satiating snack between meals.  And the best part is that nuts are wonderfully portable- keep a small baggie in your desk, car or purse so that hunger is never an excuse to stop for a less optimal meal.  

And the greatest part about making your own? DIY is much more economical than shelling out anywhere from 3-7 bucks on each small container of nuts in the grocery store!

Start by whisking together your honey mustard mixture... 

Then, toss your almonds in the sauce until well coated.  

Then, you just spread evenly on your prepped backing sheet, and cook at 300 degrees, stirring every 10 minutes until almonds are fragrant and browned, about 30 minutes total.

Soooooo, easy right??!!

Honey Mustard Almonds
3 cups raw almond
1/4 cup honey (preferably local)
1Tb Dry Mustard Powder
1/2 tsp salt
1/2 tsp paprika

1.  Preheat oven to 300 degrees.  Line baking sheet with parchment paper or foil and lightly coat with non-stick spray.
2. Whisk together honey, mustard, salt and paprika.  Pour over almonds and mix well to evenly coat. 
3. Spread almonds on baking sheet and bake for 25-30 minutes until slightly browned, stirring every 10 minutes.
4. Pour almonds into shallow container to cool.  Stir frequently to keep the almonds from sticking together when cooled.  Store in an airtight container for about a week.

Recipe Facts

 1/4 cup
 10 minute(s)
 30 minute(s)
Nutrition Facts per serving (38)g
Calories: 191.7
Fat Calories: 132
Total Fat 15g
  Saturated Fat 1g
Cholesterol 0mg
Sodium 97.2mg
Total Carb 10.9g
  Dietary Fiber 4g
  Sugars 6.8g
Protein 7g

21% Carb
14% Protein
65% Fat

Monday, October 27, 2014

Spice Sweet Potato Protein Pancakes

I am up to my neck in sweet potatoes right now... stocked up big time at Drumberheller's Orchard when we were last in VA.  I am not complaining... love me some sweet potatoes and the versatility they lend themselves to in all kinds of recipes.  Roast them with some chili powder and cayenne for a smoky sweet side dish, or "bake" in the microwave and stuff with black beans, cheddar and salsa for a vegetarian quick meal, or add a little cinnamon and pumpkin pie spice for a sweeter twist.  

I went with the latter option in my spiced protein pancakes.  I've posted on protein pancakes before- they are quick, they are nutritionally balanced, they freeze well, and even picky eaters won't notice the difference between these and your classic, "out of the box" pancake variety!  

I personally always double the recipes for a grab-n-go breakfast option for the work week.  

And to keep with the Fall flavor profile I have been LOVING over the past couple weeks, I made a quick pumpkin-y topping in lieu of dousing these babies in syrup.  

So, here ya go... quick and easy... start by throwing all your pancake ingredients into a food processor (oats, eggs, mashed sweet potato, cottage cheese, baking powder, cinnamon, pumpkin pie spice, maple syrup).  

And blend until smooth... use a rubber spatula to scrape the sides of the bowl as needed.

Next, use 1/4 cup measuring cup to portion out pancake mixture onto hot skillet.  Use  a spoon to smooth down into a pancake- the batter will be thicker then your run of the mill, boxed (read nutritionally-void) pancake mix.  Keep heat to medium low, and after 3-4 minutes (or when pancakes start to firm and brown), flip and cook the other side.

The recipe will make about 12 pancakes (4 servings, of 3 pancakes each).  

Meanwhile, while your pancakes are cooking, you can make your topping.  Whisk together 1/3 cup plain, non-fat Greek yogurt, and 1/4 cup jarred pumpkin butter.  Yup, it's that easy folks.  While pumpkin butter does have added sugars, we are keeping the portion minimal (just 1Tb per serving), and we are adding the protein-packed Greek yogurt to help the sweet flavor go a little further.  

Next, all you do is plate your pancakes, drizzle the pumpkin-yogurt topping over top, and sprinkle with a few pepitas (hulled pumpkin seeds) for a little crunch... not to mention some extra healthy fats and protein :)

Spiced Sweet Potato Protein Pancakes
Makes about 12 pancakes (4 servings)

1 cup cooked, mashed sweet potato
1 cup oats
1 cup fat-free cottage cheese
2 eggs
1Tb maple syrup
1tsp pumpkin pie spice
1tsp cinnamon
1tsp baking powder
1/3 cup nonfat Greek yogurt
1/4 cup pumpkin butter
4Tb pepitas (hulled pumpkin seeds)

1. Add sweet mashed sweet potato, oats, cottage cheese, eggs, maple syrup, pumpkin pie spice, cinnamon and baking powder to food processor.  Blend until smooth, scraping bowl with spatula as needed.
2. Heat skillet over medium-low heat.  Add 1/2tsp coconut oil, then spoon out ¼ cup pancake batter and use a spoon to smooth into a circle.  Repeat with batter until you have about 4 pancakes in your skillet.  Cook about 4 minutes, per side and flip.  Repeat with remaining batter until all pancakes are cooked

3. Meanwhile, whisk together yogurt and pumpkin butter.  Use as a topping for pancakes, along with a  sprinkle of pepitas.  

Recipe Facts

 About 3 pancakes
 5 minute(s)
 15 minute(s)
Nutrition Facts per serving (240)g
Calories: 319.3
Fat Calories: 70.4
Total Fat 8g
  Saturated Fat 1.8g
Cholesterol 106.7mg
Sodium 377.5mg
Total Carb 44.6g
  Dietary Fiber 5.2g
  Sugars 17.6g
Protein 18.7g
55% Carb
23% Protein
22% Fat