Mango-Agave Granola with Greek Yogurt

Recipe courtesy Bobby Flay for Food Network Magazine, edited for fid-friendliness.

This lightly sweet granola was a HIT with the fiddies!  I made it without the salt & brown sugar but would probably prefer the extra sweetness if just making for me. ;-)

Ingredients

• 2 T canola oil
• 1/4 C agave syrup
• 1/2 C unsweetened applesauce
• 1 tsp ground cinnamon
• 2 T packed light brown sugar (optional)
• 1 tsp vanilla extract
• 3 C old-fashioned rolled oats (not instant)
• 3/4 C slivered almonds
• 1/2 C raw sunflower seeds
• 1/2 C raw pumpkin seeds
• 2 T flax seeds
• 2 T wheat germ
• 1/4 tsp salt (optional)
• 1 mango, peeled/diced
• 1 pint 2% Greek yogurt

1. Preheat the oven to 325 degrees. Line a rimmed baking sheet with parchment paper or a silicone baking mat. **I actually used 2 baking dishes, instead, and the stoneware worked best.

2. Mix the canola oil, agave syrup, applesauce, cinnamon, brown sugar & vanilla extract in a small bowl until smooth.

3. Combine the oats, almonds, sunflower seeds, pumpkin seeds, flax seeds, wheat germ & salt (optional) in a large bowl.

4. Add the wet mixture to the dry mixture & stir, making sure everything is evenly coated. Spread the mixture evenly on the prepared baking sheet; bake, stirring occasionally (every 8-10 min), until golden brown & crisp, 25 to 30 minutes.

5. Remove the granola from the oven & let cool slightly, then break into clumps while still warm.

6. Let cool completely. Serve with a dollop of yogurt & diced mango over the top. Store leftover granola in an airtight container in a cool place.

Kitchen note: When fresh mangoes are not available, use dried (unsulphured) mango. Dried mango can be stirred into the granola mixture and stored together.

Potato Pot Pie

There's nothing like comfort food in the Winter!  Try this healthier version of pot pie, vegetarian-style.

Ingredients:

1 T butter

6 C assorted vegetables of your choice, thinly sliced or diced. Some ideas:
- bell peppers
- carrots
- celery
- corn
- green beans
- peas
- spinach
- tomatoes
- zucchini
1 clove garlic, minced
1/4 C flour
3 C warm veggie stock
1/2 tsp thyme
2 T fresh parsley, minced
Your choice of potatoes (Yukon gold, red, white), cooked and mashed

1. In a large pan, melt butter over medium heat.  Add garlic & saute 5 minutes.
2. Add veggies & saute another 5 minutes.
3. Sprinkle flour over veggies & stir in, cooking another 2 minutes.
4. Gradually add stock, stirring, until sauce thickens.
5. Add thyme & parsley & cook until veggies are tender, then transfer to a baking dish.
6. Spoon mashed potatoes over the top & bake at 375 until hot & bubbly.

Set some aside to cool for the fiddies.  Salt & pepper the people portions if desired (and I like mine with a little cheese.)  ;-)

Two Peas in a Pod Omelet

Ingredients:

• 5 small Yukon gold potatoes
• 2 T EVOO
• 2/3 C frozen peas, thawed
• 1/2 C plain Greek yogurt
• 4 eggs plus 4 egg whites
• Salt & Pepper for the humans 

Directions:

1. In a medium saucepan, cover the potatoes with water and bring to a boil, then lower the heat & simmer until fork-tender. 15-20 min.
2.  Drain & chop into small cubes. Meanwhile, heat 2 tsp EVOO over med-high in the same pan & brown chopped potatoes, about 10 minutes.
3. Stir in peas & yogurt. Cover & keep warm.
4. Meanwhile, beat 1 egg and 1 egg white with 2 tsp water for 1 minute.
5. In a small nonstick skillet, heat 1 tsp EVOO over med-high. Pour in eggs & cook, stirring, until partially scrambled, about 1 minute. Lower heat & spread egg evenly.
6. Spoon ¼ of the potato mixture over ½ the eggs & cook until the bottom is set, about 1 minute. Fold over the egg like a taco & cook another 30 seconds.
7. Slide the omelet onto a plate & cover to keep warm while you finish up 3 more. 

Kitchen note: You can easily make one of these as directed above for the fids, then add salt & pepper to the remaining eggs for the humans, if desired. OR, just let everyone garnish theirs as they like.

 

Healthier Green Bean Casserole

I give almost all credit for this recipe to the author of Apples 2 Zucchini blog... but I did make a couple minor changes!  Try this fresh (& much healthier) substitute for green bean casserole.

 

INGREDIENTS:

• About 1 1/2 - 2 lbs fresh green beans, trimmed & blanched
• 2 T dried oregano*
• 2 T dried basil*
• 2 T dried thyme*
• 3 T grated fresh Parmesan Cheese (the "pizza" kind is salty!)
• 3 T extra virgin olive oil
• 1/4 C panko breadcrumbs, plus two additional tablespoons 

*Substitute fresh herbs where possible for better flavor!  Use a 3:1 ratio fresh:dried as your guide.

 

1. In a bowl, mix all but the two T of breadcrumbs together & toss well to coat.
2. Pour into a casserole dish & sprinkle with remaining breadcrumbs.
3. Bake at 350 until heated through & breadcrumbs are lightly toasted on top.
 
Fun facts: Green beans were likely not part of the 1st Thanksgiving... or for many Thanksgivings that followed.  In fact, they may not have been regular holiday fare until around 1959 (according to www.foodtimeline.org)!  So how did the infamous green bean casserole find it's way into tradition?  It was invented by Campbell's Soup company in 1955.  Campbell's estimates that 40% of their annual Cream of Mushroom soup sales end up in the holiday favorite.

Pumpkin Pancakes

Ingredients:

·        1/2 C canned pumpkin

·        1/2 C low-fat vanilla yogurt

·        1/4 tsp baking soda

·        1 large egg yolk

·        1/4 C cake flour

·        4 large egg whites

·        EVOO

·        Maple syrup or honey (people only)

Directions:

1. Whisk together pumpkin, yogurt, baking soda, egg yolk & flour.
2. Whisk egg whites & fold into pumpkin mixture.
3. Heat a large nonstick skillet with a small amount of EVOO over medium heat. Spoon in 1/3 C batter for each pancake.
4. Flip when tops are covered with bubbles & edges are slightly brown (about 3 minutes per side).
5. Set aside a couple for the fids.  Drizzle with syrup or honey for the people.

**As a special treat for the fids, serve with a smear of peanut butter or wrap up some fresh fruit bits in a pancake and secure with a toothpick!  YUM!!

Stock Up On Veggies!!

Summer and Fall are great times to stock up on all the great fresh produce in the markets!  Here, I'll explain how to blanch them.  Blanching stops the action of enzymes that promote ripening as well as rotting... it preserves texture, color & flavor & makes preparing them later a breeze!  They will keep better & longer in the freezer & come out looking & tasting fresher.

You can blanch using boiling water or steam.  Steaming takes a couple minutes longer but is said to preserve more of the vitamins.  Veggies you would commonly blanch are - broccoli, cauliflower, asparagus, green beans, etc.  I will include a list and blanching times below.  This post will explain the boiling method:

1. Set a large pot of water to boil.

2. Wash & prepare your veggies.

3. Prepare a large bowl with plenty of ice & add just enough water to cover the ice (enough to submerge veggies in). 

4. Once your pot reaches a rolling boil, add the veggies.  Return to a boil, cover & start your time.

5. As soon as the time is up, remove veggies & submerge in the ice water.  This stops the cooking action & your veggies should still be crisp tender. 

***If you have a large amount of veggies, blanch them in batches.  Remove them from the water with a strainer basket rather than pour the water out.  You can return the existing water to a boil rather than start over!

6. Once cooled, drain thoroughly & package for the freezer.  I use my FoodSaver for portions I won't be using within a week or so.

Prepare your veggies for meals as you normally would but remember they will not need normal cooking time.  Simply saute or heat through for delicious, fresh tasting produce!  Your family (both human and feathered) will enjoy!!

You can also blanch tomatoes and peaches to easily remove the skin.  Simply boil just until the skin splits then submerge in ice water.  The skins should slip right off!

NOTE:  Onions, peppers & herbs do not need to be blanched.  Winter squash, sweet potato & pumpkin should be fully cooked before freezing.  All other veggies should be blanched.

Here is a link (Univ of MN Extension) for more thorough preparation instructions, including trimming, cutting, etc. if you need further details:
Vegetable chart

Blanching times (in minutes) for the most common veggies are as follows.  Add about 1 minute if steaming:

Asparagus - 4

Green & yellow beans - 3.5

Lima beans - 3-4 depending on size

Snap beans - 3.5

Broccoli - 4

Carrots - 3.5

Cauliflower - 4

Corn on the cob - 8-11 depending on size (must thoroughly cool or they get mushy!)

**If cutting off the cob, blanch 4.5 min, cool, cut.

Peas, shelled - 1.5-2

Peas, in pod - 2.5-3

Summer squash - 1/4" slices 3 min; 1.5" slices 6 min.

**Winter squash & pumpkin - bake, scoop out flesh, cool & store.  Do not blanch.

Broccolini-Basil Spaghetti

This dish is one of my favorites and perfect for a super easy dinner as late summer turns into Fall... fresh broccoli is plentiful at the markets as is fresh basil in the garden!  It needs no embellishment but goes well paired with a crisp sauvignon blanc... for the people, only, of course.  ;-)  Tigger so enjoyed helping me with the broccoli!

Ingredients:

• 2 bunches Broccolini (1 pound), separated into long florets (or broccoli florets)
• 1 pound whole wheat spaghetti
• 2 tablespoons butter
• One 28-ounce can salt-free whole tomatoes
• 1 C cup fresh basil leaves (a generous handful), torn
• Grated parmigiano-reggiano or pecorino-romano cheese (for garnishing the people plates)

Directions:

1. Fill a large skillet with enough water to reach a depth of 2 inches & bring it to a boil over medium-high heat. Add the Broccolini florets & cook for 2 minutes. Drain in a colander. Wipe out the skillet.
2. Bring a large pot of water to a boil. Add the spaghetti & cook until al dente. Drain.  
3. While the pasta is working, heat the skillet over medium heat. Add the butter to melt, then add the tomatoes & gently mash with a potato masher or a wooden spoon. Stir in the basil, lower the heat & simmer for 4 minutes.
4. Add the Broccolini & cook for 3 minutes more. Add the pasta - (you can finish off the pasta in the sauce at the same time as the broccoli if it's too watery for you.  As is simmers, some of the liquid will reduce.)  Blend all together & set aside portion for the fids.
5. For the people, salt & pepper to taste if needed, stir in & serve all around!

Peanut was my official taste tester!