Korean Beef Bowls

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Rice bowls are great for quick weeknight family meals or for a gathering. Everyone can build their own bowl and make it suit their tastes. Plus they are really easy and quick to make. We do taco rice bowls often and now this Korean bowl has made it into the rotation. This is a little sweet with a little spicy kick, the kids and my husband loved it.

Sometimes we add crushed nori seaweed sheets on top, substitute snow peas for the broccoli, or quinoa for the brown rice. That’s what makes these bowls so great and easy! Use what you have on hand.

Korean Beef over brown rice with broccoli

serves 4

1 lb lean grass fed ground beef

2 tsp sesame oil

3 cloves garlic

1-2 Tbs honey, depending on sweetness desired

3 Tbs soy sauce

1/2 tsp ginger

1/8-1/4 red pepper flakes, depending on spice desired

black pepper to taste

3 green onions, diced

1 cup brown rice, cooked (we soak it overnight then boil in excess water and drain the water to rid the arsenic)

large head broccoli, steamed or roasted

Brown beef and garlic. Drain fat. Add sesame oil, honey, soy sauce, ginger, pepper, and red pepper flakes depending on spice level desired. Simmer for another couple minutes to let the flavors combine.

Serve over sprouted brown rice or quinoa. Top with steamed broccoli and green onions.

 

Nutritional information (just seasoned beef without rice and broccoli in parenthesis)

calories: 435                        (240)

fat: 12 g

sodium: 778 mg (32%)

carbohydrates: 48 g            (7g)

dietary fiber: 4 g

sugars: 6 g                    (5g)

protein: 30 g                         (24g)

Blueberry Lemon Loaf

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I love blueberry anything. Muffins, pancakes, pie, stirred in my oats. Lemon added to blueberry takes it to another level. This is a great quick bread to take to a brunch or eat for dessert. When I am making it for just my family, I don’t add much sugar. Our tastebuds are very sensitive to sweetness at this point since we rarely eat sugar. But when I make something for others, I add a little more, hence the varying sugar amounts listed in the recipe. Either way, this loaf is very low in sugar (about half of any other recipe I found while browsing), has healthy fats, and higher protein from the sprouted whole grain flour and eggs. I foresee this being repeated often. I am sure this could be make into muffins as well, just shortening the cooking time to around 20-25 minutes.

Blueberry Lemon Loaf

makes 12 slices

1 2/3 cups  + 1 Tbs sprouted whole wheat flour (or flour of choice)

2 tsp baking powder

1/8 tsp salt

1/4 cup melted butter or coconut oil

1/3-1/2 cup sugar (coconut palm or unrefined)

2 eggs

1 tsp vanilla

1/2 cup buttermilk or kefir

1 1/4 cups blueberries

1 small lemon, zest and juice

1 tsp honey

Mix together flour (reserving the 1 Tbs), salt, baking powder. In a separate bowl mix melted butter, sugar, eggs, vanilla, zest, kefir, and all but 1 tsp of the lemon juice.

Toss blueberries with the 1 Tbs reserved flour. Stir together the dry, wet, and blueberries. Fold together just until combined.

Bake at 350 F for 60 minutes, until tester comes clean.

Mix remaining 1 tsp lemon juice and 1 tsp honey and reserve it.

As soon as the loaf is cooked, remove from oven, poke about a dozen holes with a toothpick and pour lemon juice/honey mixture over the top. After it cools for about 10 minutes, remove from pan and cut.

 

nutritional information

calories: 145

fat: 5 g

sodium: 73 mg (3%)

carbohydrates: 22 g

dietary fiber: 1 g

sugars: 8 g

protein: 3.2 g

Simple Pie Crust

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It was Pie Day last week (March 14=3.14). It was even March 14, 2015 and pie is 3.1415. I am a closet nerd and so are my kids, its great! I made an apple pie for dessert using sprouted wheat flour, grass fed butter, and a pastured egg for the crust. The filling was some apples (a little mealy so we didn’t want to eat them plain), cinnamon, nutmeg, a splash of lemon juice, and about 1 Tablespoon of honey. I topped it with some coconut cream. Dessert with sprouted whole grains, healthy fats, and only 1 Tbs sweetener…I may have to start making pies more, especially when blueberry picking season rolls around! Dessert doesn’t have to be bad for you!

Simple Pie Crust

makes 1 crust (8 servings)

1 cup sprouted whole wheat flour

3 Tbs butter

1 egg

1/8 tsp salt

1 tsp vinegar

1-3 tsp cold water

Place flour and salt in a bowl. Work in cold butter with fingers until evenly distributed. Add beaten egg and vinegar. Add water one tsp at a time just until dough forms. Place in refrigerator if needed to make easier to roll. I roll it out between two silpats that’s are lightly floured.

Bake with desired pie, quiche, pot pie etc. (pie crusts are usually baked at 350 for about 45 minutes on average to brown it but not burn it).

 

nutritional information

calories: 103

fat: 5

sodium: 74 mg (3%)

carbohydrates: 12 g

protein: 3 g

St. Patricks Day Muffins

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I am a stay at home mom which means we go to a lot of play dates for various holidays. I usually bring something like carrots and hummus so my kids can eat a semi balanced snack/early lunch even if there is nothing else there for them. We pass on the pink food dye iced cupcakes and sugar laden yogurts. Today we are going to a St Patricks Day playdate so I am predicting a lot of green food dye snacks, and we stay away from that. Since someone else already said they were bringing veggies and fruit I decided I’d make a little treat for my girls that I feel good about them eating.

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These muffins taste just like banana bread but are bright green thanks to a healthy dose of spinach. I won’t tell any of the other kids its spinach, we can just let them think its food dye. My kids actually love all vegetables (Alyssa doesn’t love raw celery but that’s really the extent of their pickiness) but if I am willing to make them baked goods, they don’t care what is in them, spinach included. (We use beets to make things pink too). But if you need to trick your kids into eating veggies, these would be great!.

These came out nice and green, especially on the inside. If you want them even more green then use organic all purpose flour so the whole wheat doesn’t dull the green color.

St. Patricks Day Green Muffins

makes 3 dozen mini muffins

2 cups sprouted whole wheat flour (regular whole wheat or all purpose would work as well)

2 Tbs ground flax seed

2 tsp baking powder

1 tsp cinnamon

1/2 tsp baking soda

1/4 tsp salt

one 5 oz bag fresh spinach

3/4 cup milk of choice (organic, raw, coconut from a can, or kefir)

1/4 cup coconut oil or butter, melted or applesauce

2 overripe bananas

1 egg

1/4 cup honey

2 tsp vanilla extract

Place spinach, milk, honey, banana, vanilla, and oil/butter into a food processor or high speed blender and blend until the spinach is pureed. If using coconut oil, make sure you let your ingredients sit out for a little bit to get close to room temperature before blending together because the cold milk will make the oil become a solid and not blend well. Beat egg separately and add to wet.

Mix flour, baking powder and soda, salt, cinnamon in a bowl. Pour wet in and fold together.

Bake at 350F in greased muffin tins for 15 minutes. If doing regular sized muffins it should take more like 18-22 minutes.

Nutritional Information per muffin:

Calories: 58 (47 with applesauce)

fat: 2 g (0.5 g with applesauce)

sodium: 40 mg (2%)

carbohydrates: 9 g

dietary fiber: 1 g

sugars: 3 g

protein: 1.3 g

 

Apple Fritters aka Donuts

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These may be the best dessert I’ve ever made. They are healthy but certainly don’t taste it. It tastes like the most amazing donut you’ve ever had. But full disclosure, they are fried. But wait…its in unrefined organic coconut oil. Most fried foods, the oils are heated past their smoke point therefore changing their chemical structures and wrecking havoc on your body. But since coconut oil has a higher smoke point, this won’t do that. They are made with only 2 Tbs of unrefined coconut palm sugar and sprouted whole wheat flour. I mentioned to Dave trying to maybe fry them for just a second in the oil to get them crispy then bake them the rest of the way. Dave told me not to mess with perfection. I’ll post back if I try it, but I’d just be afraid to mess with it, knowing how perfect they come out this way. And we all know by now that a decent dose of healthy fats is actually good for us and low-fat diets are old news.

Apple Fritters aka donuts

makes 20 munchkin sized fritter

1 cup sprouted whole wheat flour

2 Tbs coconut palm sugar

2 tsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg

pinch salt

1/2 cup applesauce

1 egg, beaten

1 large apple, diced small

1/2 cup coconut oil

Heat coconut oil to medium-medium high. Do not let it get to the smoke point, keep it around 350F.

While heating the oil combine flour, sugar, baking powder, cinnamon, nutmeg, and salt. Add egg, applesauce, and apple.

Drop by the tablespoon into the hot oil. Let it cook 1-2 minutes. Flip and cook another 1-2 minutes until batter turns a deep golden brown. Sit on paper towels to let oil drain. Fry about 10 at a time, so two batches total.

 

I’m not exactly sure how much coconut oil is in the final product so the nutritional information first is without any oil and in parenthesis assuming 100% is absorbed into the donuts (which doesn’t happen because some is left in the pan and some drains onto the paper towels). So it will be somewhere in between the two number.

Nutritional Information:

Calories: 37 (84)

fat: 0.3 g (6g)

sodium: 14 mg (1%)

carbohydrates: 8 g

dietary fiber: 1 g

sugars: 2.7 g

protein: 1 g

Hot Fudge Chocolate Pudding Cake

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Dave’s favorite dessert ever is chocolate cake. I’m starting to be right there with him. But making the cake and icing is a little tedious, especially for a weeknight. The way this chocolate cake is baked, it makes a fudgy layer on top and seeps down the sides taking the place of an icing. It stays slightly gooey like a molten lava cake, which I love.

Since we eat our fair share of nighttime snacks/dessert, I usually try and keep it very low in sugar and nutrient dense. There is only 1/4 cup of unrefined coconut palm sugar in the entire recipe and I use sprouted flour or oat flour. If you aren’t accustomed to barely sweetened desserts I’d add another Tbs or two of the coconut palm sugar. For us, our taste buds are very sensitive to sugar since we only eat it a few times a month, so the amount stated is plenty.

Hot Fudge Pudding Cake

4 servings

1/4 cup coconut palm sugar, divided

1/2 cup sprouted whole wheat flour or oat flour

3 Tbs cocoa powder, divided

1 tsp instant coffee granules

1/4 tsp cinnamon

1 tsp baking powder

pinch salt

1/4 cup milk*

1 egg*

1 tsp vanilla

1/2 cup hot water

coconut oil for greasing ramekins

Stir together 3 Tbs coconut palm sugar, flour, 2 Tbs cocoa powder, coffee, cinnamon, baking powder, and salt. Add milk, egg, and vanilla and stir into thick batter. Pour into 4 ramekins greased with coconut oil.

Mix together remaining 1 Tbs sugar and 1 Tbs cocoa powder. Sprinkle evenly over 4 ramekins of batter. Top each with 2 Tbs of the hot water. Do not stir it in!

*for a vegan or different option substitute coconut milk and use 2 Tbs coconut oil instead of the egg*

Bake in a 350 F oven for 10-12 minutes. Take out and let sit for 10 minutes.

Nutritional Information:

Calories: 127

fat: 2.7 g

sodium: 64 mg (4%)

carbohydrates: 24 g

dietary fiber: 2.5 g

sugars: 13 g

protein: 4.1 g

Sourdough Bread Loaf

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I love the slight tang of sourdough bread. I used to be intimidated by it, maintaining a starter. But as it turns out, the starter was really easy to make and maintain and the bread is way easier to make than that using store bought commercial yeast. Its also very customizable. You like it only slightly sour? Then only let it rise for part of the day. You long a really sour sourdough? Then let it rise overnight and all day before you bake it. It is also pretty forgiving. There are days where I prepare it in the morning and am not home all day to do the punch down and reshape step, and it still turns out just fine.

Sourdough bread is way better for you and just more satisfying than using conventional yeast. We try not to eat wheat unless its sprouted, soured, or soaked. It makes it more digestible and the nutrients more available to your body. We eat to nourish our bodies so we want to get as much out of our food as we can. We also only eat organic wheat because of all the round up that is sprayed on conventional wheat right before harvest.

Depending on the hydration level of your starter, the type of flour you use, how old your flour is, etc, you may need to add a little more flour or water to make it the proper consistency. That’s the deal with bread making, its hard to quantify the exact amount of flour and water. You kind of have to just get a feel/look for it.

You can add a 1/4 tsp each of garlic powder and rosemary or thyme for a variation. Serve with a little grass fed butter. There’s nothing better or more comforting, and nourishing too!

Sourdough bread

3 cups whole wheat flour (pastry, bread, white whole wheat, or a combination)

1 1/2 cups starter

1 1/4 cup water

1 tsp sea salt

Place flour, starter, water, and salt into a stand mixer with the dough hook and mix until combined. Add more flour 1 Tbs at a time or more water one Tbs to reach desired consistency. You want it to be pretty wet but still hold its shape. Knead for 5 minutes.

Place on floured surface and cover with an upside down bowl. When you place the dough on the counter it should stay in a ball somewhat but it will spread out some. If it just completely flattens to the countertop, more flour needs to be added. If it’s a ball that you can just hold in your hand without it losing shape, more water needs to be added.

Let it rise for 8 hours up to 24. Half way through the rise, punch it down and reform it into a ball.

Heat up a dutch oven in a 425 F oven. Take it out, sprinkle in a little sprouted flour on the bottom, place your ball of dough in, put on the lid, and place it back in the oven. Let it cook for 20 minutes. Take off lid and cook another 10-15 depending on how browned you like the outside.

Take it out and let it cool on the countertop for 30 minutes before slicing. If you slice it right away, you will squash all those nice air bubbles inside.