GOOD MORNING MUFFINS (VEGAN)

My Good Morning Muffins are vegan and made with a little bit of everything – spelt flour, coconut flour, zucchini, carrots, applesauce, dates and maple syrup. True to their name, they are worthy of breakfast after I spent the weekend enjoying too much TV, red wine, dim sum, and french fries (my weakness). The good thing about overindulging is that you know you can always start over and put aside the fries, and yes my jeans are a bit tight. Yale told me it is lame to wear leggings all the time, but it is winter and I must keep warm.  I admit to watching too much TV and I am hooked on Episodes and True Detective. I may never give up TV, french fries or wine, but I can make some healthy choices, bake muffins and start a new day, good morning.

This recipe makes 10 large muffins.  I used applesauce, maple syrup and dates to naturally sweeten these muffins.

Ingredients:

Dry

• 2 cups spelt flour
• 1 tablespoon of coconut flour
• ½ teaspoon of baking soda
• 1 ½ teaspoon of cinnamon
• ½ teaspoon of sea salt

Wet

• 1/2 cup applesauce
• ¼ cup maple syrup
• ¼ cup melted organic coconut oil
• 1 teaspoon of vanilla extract
• 1 1/2 tbsp water
• 1 tsp baking soda
• 1/2 tsp apple cider vinegar

Add-ins

• ½ cup of grated carrots
• ¾ cup of grated zucchini (unpeeled)
• 4 dates, chopped

Directions:

1. Preheat oven to 350.
2. Line a 12-cup muffin tin with liners.
3. Mix all the dry ingredients in a large bowl.
4. In a smaller bowl combine all the wet ingredients.
5. Add the wet ingredients to the dry ingredients and mix well.
6.  Finally, mix in the carrot, zucchini and dates and mix again.
7. Spoon the batter evenly into your muffin tin.
8. Bake for 35 minutes, or until tops are browned and a knife inserted comes out clean.
9. Remove from oven and allow to cool completely or a cooling rack before removing from muffin tin.

CARROT MUFFINS MADE WITH SPELT AND COCONUT FLOUR (VEGAN)

I have been testing muffin recipes this week and my in-house taster Gordy has very busy eating them.

My plan: To come up with a healthy muffin recipe using coconut flour, coconut sugar and coconut oil.

The method: Having never baked with coconut flour, I wasn’t sure what to expect. The first few batches I baked used just the coconut flour, I found the muffins too dense and heavy. I wanted a muffin with texture, so I added spelt flour, nuts for crunch and currents for sweetness.

What the experts are saying:  Marla: ‘I think this is a really good muffin, moist and not too sweet. You could add a handful of chocolate chips or some shredded coconut to the mix.’ My taste tester is happy and I am he has no idea that this is a certified healthy muffin he is snacking on. He said ‘the muffins are delicious’ and asked me ‘what are we testing next week’…‘cauliflower pizza crust,’ I answered.

Coconut flour is high in fiber and protein and is gluten-free.  Since coconut flour contains natural sugar from the coconut meat, the good news is baked goods need less added sugar.

RECIPE WILL RETURN SHORTLY

CANADIAN MAPLE GRANOLA

My brother-in-law Len is visiting from Perth, Australia.  So to make him feel at home I am baking him a batch of granola made with pure Ontario maple syrup. Welcome to Canada!

This is my basic recipe for a healthful granola.  You need just a bit of maple syrup for sweetness, a variety of nuts, seeds and dried fruit to pull it all together. This is easy to make with kids, you bake the base and they add all the fun stuff to make it their own.

My secret to a very crunchy granola is to use a combination of flakes.  Some of my favourite combinations are equale parts of oat flakes, spelt flakes, rye flakes and quinoa flakes.

Ingredients:

• 4 cups raw oat flakes (or combination of flakes)

• ⅓ cup maple syrup (you can use honey in place of maple syrup)

• 4 tablespoons extra virgin coconut oil

• 1/2 tsp. salt

• 2 tsp vanilla

• 1 tsp cinnamon

• 1/2 cup apricots

• 1/2 cup dried cherries

• ¾ cup unsweetened dried flaked coconut

• ⅓ cup chopped or sliced almonds

• 1/3 cup chopped walnuts

• 1/4 cup raw pumpkin seeds

• 1/4 cup raw sunflower seeds

• 1 tablespoon flax or chia seeds

• 2 cups assorted dried fruit, like apricots, raisins, cranberries, cherries, dates, etc.

Directions:

1. Preheat the oven to 325 degrees F.

2. Place the oats in a large mixing bowl.

3. Mix the oats with maple syrup and the melted coconut oil. Add the salt, vanilla and cinnamon and stir until well combined.

4. Spread the granola out on a large baking sheet. Bake for 20-25 minutes or until lightly toasted, stirring every few minutes to prevent burning.

5. Let the granola cool completely.

6. Add the coconut flakes, nuts and seeds, flax or chia seeds and dried fruits.

7. Stir to combine.

8. Store in a glass jar.

FAT FLUSH FRUIT SMOOTHIE

When I am feeling that I need to lose a few pounds after a wild weekend of eating,( which is every weekend) - I then start the day (most often on Monday’s) – with this delicious smoothie from the Fat Flush Plan by Ann Louise Gittleman.

 The recipe is so easy , I make it my own by adding a 1/2 teasoon of cinnamon.

Ingredients:

• 1 cup of fresh or frozen fruit (strawberries, blueberries, raspberries or peaches, I like a combination)
• 1 serving of protein powder, I use Sun Warrior vanilla flavour
• 8 ounces of water
• 1 ounce of pure cranberry juice or pure blueberry juice
• 1 teaspoon of flax seed oil
• ¼ teaspoon Stevia, or to taste
• 3 to 4 ice cubes

Combine all ingredients in blender.  Mix for about 2 to 3 minutes.

HOMEMADE MUESLI

I am having organic and natural food thoughts. In other words this recipe is healthy for you!

This recipe makes a lot of muesli.

Ingredients

• 2 cups rolled organic oats
• 1 cup spelt flakes
• 1 cup almonds, chopped
• 1 cup walnuts, chopped
• ¾ cup chopped dates
• 3/4 dried apricots, chopped
• 1/2 cup sultanas raisins
• 1/4 cup cranberries or cherries
• ½ cup flax seed
• 1/2 cup pumpkin seeds
• 2 cups shredded coconut

Directions:

1. Mix all ingredients
2. Put in glass container
3. Serve with fruit and yogurt and a drizzle of honey or maple syrup.

I store our muesli in a big glass jar and like to leave it on the counter, it’s hard to pass by without eating a handful!

WAFFLES TWO WAYS

For Mother’s Day Gordy bought me (well I think it is for me) a waffle maker.  I am not sure if I even like waffles but I know Gordy does! So for our first try I am going right to the best for basics, The Joy of Cooking, Buttermilk Waffles on page 241. (see recipe below).  These were a big success.

Forward to one week  later – It is Sunday morning and guess what, I have a craving for waffles! Yale is home for the weekend and I know she will want to help.  

 Though the waffles from the Joy were delicious Yale and I wanted to see if we could make a healthier version without eggs, wheat and dairy.  Gordy did not agree with our ingredient choices but when the kitchen started to smell sweet and we started to eat we all agreed that these waffles rock!

Both recipes made waffles that were slightly crunchy around the edges, but incredibly moist and chewy in the center.

The recipe from the Joy uses ingredients you probably already have in your pantry and fridge like butter, milk, eggs, flour, and baking powder, and only takes a few minutes to mix together. 

The vegan recipe uses ingredients that you may not have in your pantry like almond or quinoa flour, potato starch and coconut oil, but worth a trip to the health food store to stock up.

Here are both recipes for you to try. 

Recipe #1 from the Joy

Makes 6 waffles

Ingredients
Sift before measuring:
2 cups all-purpose flour
Resift with:
¼ tsp baking soda
11/2 teaspoons baking powder
1 tablespoons sugar
1/2 teaspoon salt
Beat in a Separate bowl until light:
2 egg yolks
Add and beat:
1 ¾ cups buttermilk
6 Tbsp melted butter
Combine the liquid and dry ingredients with a few swift strokes.
Beat until stiff, but not dry:
2 egg whites
Fold them into the batter.  

Follow the cooking directions for your waffle iron. Ours took about 1/2 cup of the mixture and about 5 minutes to cook.  We keep the waffles warm in the oven and this made them crispy on the outside and soft inside.  Serve with maple syrup and fruit.

Recipe #2 Vegan Waffles

This recipe was adapted from the site The Daily Dietribe, all recipes that are gluten free.

Vegan Waffles

1 1/4 cups of almond or quinoa flour
1/2 cup potato starch
2 teaspoons baking powder
1/2 teaspoon sea salt
1 to 2 tablespoons granulated sugar (depending of how sweet you like your waffles)
2 Tbsp ground flax seed
1/4 cup unsweetened applesauce
2 tablespoons coconut oil (or canola oil)
1/2 to 1 3/4 cups liquid

1. Whisk together your dry ingredients.
2. Whisk together the applesauce, oil, and 1/2 cup of liquid. Pour the dry ingredients into the wet, and stir.

If  batter is too thick, you can add more liquid.

 I love this pure dark maple syrup that I found at Culinarium .  It is from J C Nyman Farms  in Prince Edward County.

HAZELNUT CHERRY GRANOLA

I love granola.

I love making my own granola. I love  knowing exactly what’s gone into it (no preservatives etc.), I love that  it is easy to make and you can be as creative as you want to be, changing up the nuts and dried fruit.

I love having a big jar of it in the kitchen, to eat with almond milk for breakfast, over yogurt and drizzled with honey, or as a snack by the handful, any time I pass the jar.

I promise this will not last long on the counter!

Ingredients:

• 2 cups rolled oats
• 1 tsp pure vanilla extract
• 1/2 tsp. salt
• 1/4 tsp. cinnamon
• 1 1/2 cups hazelnuts – roughly chopped
• 1 cup dried tart cherries (unsweetened)
• 1/3 cup peanut or other nut butter
• 6 Tbsp. coconut oil, melted
• 1/4 cup honey, maple syrup, or Agave syrup
• 1 Tbsp water

Instructions:

1. Preheat oven to 350F , line a baking dish with parchment paper.
2. Stir together all dry ingredients (oats, salt, cinnamon, hazelnuts and cherries). 
3. Add to the dry ingredients the coconut oil, honey, maple syrup, or Agave syrup vanilla, nut butter, and water. 
4. Mix well and spread onto the baking sheet. 
5. Bake for around 30 minutes, or until golden brown and stir often. 
6. Let cool before storing in air tight jar.

RED FIFE MUFFINS

Red Fife is a heritage red spring wheat native to Ontario, love that being from Canada, eh!

I found this loaf and muffin mix at Fiesta Farms and though I never buy mixes I was attracted to the package and the healthy list of ingredients. I do feel proud eating these muffins knowing that something so delicious is from Ontario. I love the grainy texture and wheaty flavour. You can add any fresh ingredients to make them your own.  My favorite combinations are:

• blueberries and pumpkin seeds
• cranberries, lemon zest and walnuts
• mashed ripe banana, vanilla extract, hazelnuts or walnuts

For baking instruction see the recipe on the back of the package.

Check out the website at : http://www.grainstorm.com/