Thursday, March 5, 2015

Paleo Blueberry Scones



Hi, my name is Jenn...and I'm addicted to scones.

There.  I said it.

Only thing is that it's not new news.  Everyone who knows me knows my obsession for these delectable bits of goodness.  If there is a scone on the menu, I want it.  I've tried them all...savory and sweet...biscuity and dense.

Some, of course, are better than others...I prefer them not to taste like air so there has to be some weight to it.  And these here?  Ohhhhhh....I am a happy, happy, girl.  If I had stumbled upon these in a cafe or market, I would go back there again and again.  And now, I own the recipe!  I cannot wait to make these in every flavor imaginable!

SO, without further adieu:

Ingredients
  • 1 cup cashew meal (Trader Joe's sells it already bagged or make your own by pulverizing some cashews)
  • 1/2 cup almond meal (see above)
  • 1/4 cup tapioca flour (seriously, the secret ingredient!)
  • 1/8 tsp sea salt
  • 1/4 cup melted coconut oil
  • 3T pure maple syrup (can also use honey)
  • 1T vanilla extract
  • 1 egg
  • 2T unsweetened cashew or almond milk
  • 1 cup blueberries
Preparation
  1. Preheat oven to 350
  2. Spray a pie plate or line with parchment paper
  3. Whisk dry ingredients together (don't add blueberries yet)
  4. Mix wet ingredients together
  5. Stir wet into dry and mix well
  6. Stir in blueberries (I used frozen fresh that I had on hand and these tend to hold their shape)
  7. Pour into pie plate
  8. Bake for 30 mins
  9. Remove and cool for about 10 mins (I sprinkled with coconut sugar after I took it out of the oven)
  10. Slice and try not to eat all at once...or do...whatevs, it's cool...I understand how you might want to I mean look at them!??


Nutrition*
Makes 8 scones
 Calories 231 / Carbs 13g / Fat 17g / Protein 5g / Fiber 2g / Sodium 350mg



*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.
 
Adapted from Fed & Fit Blog


Wednesday, February 4, 2015

Oatmeal Protein Pancakes

Hello friends!

It has been a crazy few weeks just getting back into my routine and school after a month off.  I cannot wait until I am DONE (<---said every student EVER).

Anywhooo, lots going on, I'll write a little bit about it on my journey page as soon as I get a little bit more time.  Today though, I wanted to share a super yummy recipe for protein pancakes with you.  I have been trying ALL sorts of protein pancake recipes over the past few years and I could just never find anything that tasted good.  It's not like I set out to make a protein pancake that tasted exactly like a good 'ol buttermilk number, but something remotely enjoyable would have sufficed.  And today, FINALLY, I found the one.  It doesn't taste like egg...it doesn't taste like protein powder...it tastes exactly like a hearty, oaty pancake with a touch of sweetness.  BING BING BING - WINNER.


All of the ingredients are natural, too so all you're eating is all natural goodness.

I found the recipe on a great blog called Eating Well...Living Thin and made a few minor changes to make it more in my Zone.  Check her out, she's got a great blog over there!

I made this easy by just tossing everything into my blender - starting with the oats.

Ingredients:
1 cup ground oats - be sure to measure BEFORE grinding
1/2 tsp baking soda
1/8 tsp salt
2T Sugar Stevia blend (you could also just use Stevia; if you like a sweeter pancake add up to 4T)
1/4 tsp pumpkin pie spice
3/4 cup egg whites
1 cup cottage cheese - I prefer 4%
1/3 cup cashew milk -  you could also use almond or regular milk
2 tsp vanilla extract

Preparation:
  1. Grind your oats, then toss everything in after it and mix until all combined.
  2. Use nonstick spray on a griddle or pan heated to med/high.
  3. Pour about 1/4 cup to 1/3 cup batter onto griddle and just like regular pancakes, when they start to bubble, flip them.
  4. Brown each side then serve.  I had mine with just a sprinkle of coconut sugar on them, but they are just as yummy plain or with honey or maple syrup.
 
I cannot tell you enough how much I love these!

Nutrition (each pancake):
Makes about 10-12 pancakes
Calories 72 / Carbs 10g / Fat 2g / Protein 5g / Sodium 161mg






Friday, January 9, 2015

Easy Butternut Squash Soup



Happy New Year, friends!

Hope you're all doing well - I wanted to share this really yummy recipe for an easy butternut squash soup.  If you were lucky to get an immersion blender for Christmas, this is your chance to use it!

The health benefits of butternut squash are abundant - it is loaded with fiber, heart healthy, contains potassium for those bones, folate, and vitamin B6 which is important for the functioning of our nervous and immune systems - important for this time of year.  The best part of this little ghourd is its color.  The beautiful yellow hue comes with benefits of their own including important cartotenoids which are believed to be protective against heart disease.  It also contains beta-carotene which studies suggest fights against breast cancer and age-related macular degeneration.  In just one serving, you get almost half your daily recommendation of vitamin C.

Not a fan of dealing with cutting and peeling?  No worries; most grocery stores sell it already done for you.  See?  EASY!

Ingredients:
20 oz prepared butternut squash - or one whole - peeled, deseeded and cut into chunks
3-4 garlic cloves
1 Vidalia onion, cut
1 red pepper, cut
6 cups chicken broth or veggie broth
2tsp sea salt
1T sugar
2 tsp dried thyme
1/2 cup low fat milk

Preparation:
Place all of the ingredients, except milk, into a soup pot and bring to a boil over medium/high heat.
Reduce heat to simmer and cover soup for 30 minutes.
Remove from heat, and use your immersion blender to blend all of the ingredients together.  (If you don't have an immersion blender, use a regular blender and be sure to vent it for heat to escape)
Stir in milk
Serve with warm baguette and a salad!

Nutrition*:
Makes about 8 cups of soup


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.


 
Adapted from Once Upon a Chef