Mary's Busy Kitchen

Mary's Busy Kitchen

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Tuesday, May 24, 2016

Perfectly Nutty Protein Chow - gluten free

Who doesn't love "monkey munch & puppy chow?"

My daughter came up with a similar snack mix that is lower in fat and higher in protein, but not short on flavor.

Rich chocolate with a hint of peanut butter...handful after handful.
Instead of powdered sugar, the outside is coated in her favorite protein shake powder and PB2, a powdered peanut butter product. Genius!

Perfectly Nutty Protein Chow
1 1/2 Tbsp coconut oil
1/2 cup natural peanut butter
1/4 cup semi-sweet chocolate chips
1 (12.8 oz) box Chocolate Chex Cereal
1 scoop chocolate vegan protein mix. We used Shakology. I also like Orgain Organic Protein.

In a medium sauce pan heat coconut oil, peanut butter, and chocolate chips. Heat until melted and completely mixed.
Add box of chex cereal and mix until all squares are coated. Dump coated squares into a large gallon sized bag. Combine Shakology(or other chocolate protein powder) and PB2, then add to bag with cereal. Shake it around until cereal squares are completely dusted.

Serve it up!

Store leftovers in an air tight container or zip lock bag.


Monday, May 2, 2016

Gluten Free Baked Falafel with Tahini Sauce

I love falafel.  I've actually only had it a couple times, and I didn't even know was deep fried until I found this recipe.

I was thrilled to find this recipe, it tastes a lot like the falafel I had in New York...well, almost.

At least this is a much healthier version, which means I can eat it more often. Most of the falafel I have found ready-made has wheat in it. This particular recipe has no flour at all, and no added fat.

If you count weight watcher points, each falafel has less than 1 point. A serving of 8 falafels adds up to  just 6 points.

Falafel is delicious dipped in something called Tahini sauce. It is also yummy in a warm corn or flour tortilla with or without a leaf of romaine.

I got this recipe idea from the cookbook, The China Study Quick & Easy Cookbook. I made a couple changes for my own personal convenience.

Gluten Free Falafel                            Makes about 30 Falafel
2 15 oz cans garbanzo beans, drained and rinsed.
1 medium yellow onion, chopped finely.
3 tsp minced garlic.
2 Tbsp dried parsley
1 Tbsp arrowroot powder
4 tsp ground coriander
2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper

Preheat oven to 375. Prepare a baking sheet with a non-stick spray or cover with parchment paper.
Add all ingredients into a food processor  to combine, leaving just a little texture.
Use a small cookie scoop, form small balls and place on prepared baking sheet.
Bake for 20 minutes, turning falafel over after 10 minutes.

Enjoy with some fresh tahini sauce or in a warm tortilla with some tahini sauce.

Tahini Sauce                      Makes 1 cup
1/2 cup tahini
4 Tbsp lemon juice
1 tsp minced garlic
1/8 tsp salt or to taste
4 Tbsp water
Mix all ingredients in a small mixing bowl and serve with falafel or chill to serve with vegetable sticks.

Weight watcher points for tahini sauce count as 2.5 points for 2 Tbsp.

This original Tahini Sauce is by, Wendy Solganik, found in the Forks Over Knives App.


Tuesday, April 19, 2016

Gluten Free Sun Butter Granola

A quick and easy granola made with nut butters which means more protein per there is no added oil.

This easy granola recipe makes about 1 1/2 cups, is quick to put together, and bakes for about 8 minutes. 

Gluten Free Sun Butter Granola                 1-3 servings
2 Tbsp Sun Butter (of course any nut butter is fine)
2 Tbsp honey, (agave, or pure maple syrup for vegan)FODMAP diets use pure maple syrup.
*Brown Rice Syrup is not recommended as a sweetener in this recipe.
1/4- 1/2 tsp cinnamon
1/4 tsp vanilla extract
1 cup old fashioned gluten free oats (use regular if gluten free isn't needed)
Handful of chopped nuts and raisins, optional

Preheat Oven to 325.  Spray a small baking sheet with a non stick spray.
In a medium size mixing bowl add sun butter and honey (or other sweetener). Microwave 20 seconds. Stir well.
Add cinnamon and vanilla, mix well.  Stir in oats. Add raisins or nuts if you like at this time as well.
Pour onto the prepared baking sheet and bake for 8-10 minutes. Toss a bit half way through the cooking.

Let sit for a few minutes or dig right in! 

Store in an airtight container.

Monday, April 4, 2016

Healthy Sweet Potato & Blueberry Muffins

I love muffins, especially when they are full of healthy ingredients like sweet potatoes, blueberries, and oats!

 This muffin idea is from the book, Forks over Knives The Plant-Based Way To Health.
The original recipe is called, Blueberry Oat Breakfast Muffins. I made a few changes/adjustments for my own personal preference.

This recipe calls for oat flour. You can purchase oat flour or make your own simply by blending old fashioned oats in any type of food processor. Measure the amount you need for the recipe after oats are ground.

 Healthy Sweet Potato & Blueberry Muffins                    Makes 15 muffins
1 large ripe banana
2 sweet potatoes baked and pureed or one 15-ounce can sweet potato puree
1/4 cup pure maple syrup
1 tsp pure vanilla extract
2 cups oat flour (I used gluten free)
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1 1/4 cup fresh or frozen blueberries

Preheat oven to 375. Prepare muffin pan with non-stick spray or silicone muffins cups.
In a large mixing bowl mash banana. Add sweet potato puree, maple syrup, and vanilla extract.
Mix well.

In a small bowl add oat flour, baking soda, baking powder, salt , cinnamon, nutmeg, and ginger.
Mix, then add to sweet potato mixture. Mix until well combined.

Spoon batter into muffin cups and bake for 20 minutes or until center springs back when gently touched and muffins are lightly browned. Cool for 5 minutes before serving.

Store in an airtight container or freeze.


Wednesday, March 16, 2016

GF Chocolate - Almond, Cherry Chip Cookies

Here is a little power house cookie that taste a bit like a brownie...but packed with 2 grams of fiber and 1.8 grams of protein per cookie. Of course you can make them larger than I did and increase those numbers per cookie.

The original recipe for these cookies is from The Healthy Maven but I did change a couple things to suit my needs.

I really like dried cherries and chocolate together, so I cut some dried cherries into thirds and added them to the mix. This gave these cookies a bit more chewiness...which I love.

I often use mini chocolate chips in my cookies so more chocolate is dispersed throughout, and I get chocolate in every bite.

GF Chocolate - Almond, Cherry Chip Cookies                Makes 15 Cookies
3/4 cup almond butter (or other nut butter if needed)
1/4 cup honey or agave for plant-based diets
1 large egg
1/4 cup unsweetened cocoa powder
2 Tbsp coconut flour
1/3 cup dried cherries, cut in half or thirds
3 Tbsp mini semi-sweet chocolate chips, I used allergy friendly gluten & dairy free chips

Preheat oven to 350. Line a baking sheet with parchment paper.
In a medium size mixing bowl add almond butter, honey or agave, and egg. Mix well.
Stir in cocoa powder and coconut flour. Add dried cherries and chocolate chips, stir to combine.

Using a small melon ball scooper or about 2 Tbsp of dough, form balls and flatten with the bottom of a glass jar or the palm of your hand. Bake for 10 minutes. Remove from oven and let sit for 8-10 minutes before transferring to a wire rack. 

Enjoy a fresh cookie or freeze for a fudgy treat. 

Tuesday, March 1, 2016

Brian's KC Style Chicken Rub - Fire Up The BBQ!

My daughter's boyfriend is a natural when it comes to rubs and bbq, so I decided it would only be fair to share one of his recipes with you since bbq season is just around the corner!

This chicken was perfect! Moist and tender on the inside with a punch of flavor on the outside. The leftovers make fantastic sandwiches, quesadillas, or cut up on salads.

It's a quick and easy recipe and cooks in about 16-20 minutes.

Chicken Breasts Coated With Rub Ready To BBQ

Weight watcher points are the same as basic chicken breasts, there is only a fraction of a point from the sugar when divided among several chicken breasts.

*You can also make this rub ahead by layering the seasonings in a mason jar. Then just shake before using.  This would be a great "jar" gift idea too!

Brian's KC Style Rub
1/4 cup butchers blend course black pepper
1/4 cup coarse sea salt
1/4 cup garlic salt
1 Tbsp garlic powder
1/2 cup paprika
2 Tbsp Mexican chipotle powder
2 Tbsp extra hot cayenne pepper
2 Tbsp sugar
1/4 cup brown sugar (optional) Those counting weight watcher points leave this out.

Mix all ingredients together and rub over boneless, skinned chicken breasts.
Heat up the barbecue and cook over medium heat for 8-10 minutes for each side. Times may vary depending on thickness of breasts.

Serve it up and enjoy!

Tuesday, February 23, 2016

Fresh Mango Salsa - two options

What a treat this salsa is...and a nice variation from the traditional salsa we normally eat on a daily basis. We are serious salsa lovers in this house! As many of you may know, my husband has his own "special recipe" he has perfected over the last 5 years or more.  

But as it turns out...we love this too!

I have two versions of fresh mango salsa to share with you. They are both delicious, and I can honestly say we like them equally. If I choose one over the other it's mostly because of the ingredients I have on hand...or remember to buy.

Get your chips ready...

Fresh Mango Salsa I
2 cups chopped mango, pitted and peeled
1 large red bell pepper, chopped
1 jalapeño, finely chopped - no seeds (I use gloves)
2 bunches chopped green onions
1/2 cup chopped fresh cilantro (I use the entire bunch)
2 Tbsp fresh lime juice, about 2 limes
1 Tbsp olive oil
* Note - if you like a milder salsa the jalapeño can be left out.
Mix all ingredients together and enjoy immediately or cover and refrigerate and serve when chilled.

Fresh Mango Salsa II
2 mangos pitted and peeled, chopped into small pieces
1 bunch green onions, chopped finely
1 large red bell pepper, chopped into small pieces
1/2 cup red onion finely chopped
1 jalapeno finely chopped - no seeds (I use gloves)
1/2 Tbsp minced garlic
1 bunched cilantro chopped
3 Tbsp fresh lime juice
2 Tbsp olive oil
Mix all ingredients together and enjoy immediately or cover and refrigerate and serve when chilled.

Both of these versions of mango salsa are delicious with chips, fish tacos, or any of your favorite Mexican dishes.