Wheatless Wednesday – Breakfast Polenta in a Mug!

by joycevandenbergporterJune 25, 2014

I love shortcuts and life hacks – but only if they work! I will admit to sometimes using garlic paste from a tube, instead of chopping a pile of garlic cloves, or bags of pre-washed greens when I’m pressed for time and it can mean the difference between a home cooked meal and take out. Sometimes you just have to go with whatever works and often the shortcuts are just short of brilliant. For your reading pleasure I have provided a link to 40 Great Life Hacks which just may give you a good idea or two (or at least you will be impressed by the cleverness of some people).

Photo Credit: 40 Life Hacks

Knowing my interest in food (and avid GMD followers), my Mom and Dad sent me an early birthday present, “250 Best Meals in a Mug”, a cookbook by Camilla V. Saulsbury with single serve recipes that can be made start to finish in a mug. I know this is a departure from most of my recipes, but my parents thought it was a fun concept and so different from the way I usually cook. So I decided to check it out. Meals in a Mug has recipes for breakfast, lunch, dinner and dessert, all made and served in a mug for one. Brilliant! This not only solves the problem of making (and eating) too much food but also drastically reduces the prep and clean up time. No pots or pans to clean, just one mug and one spoon. How nice is that, especially at breakfast time when you’re trying to get out the door?

I was immediately drawn to her recipe for Brown Sugar Vanilla Polenta. You might have had creamy polenta for dinner but have you tried it for breakfast? Talk about comfort food, all warm and creamy, sprinkled with brown sugar and a swirl of butter. Yum! It tastes totally decadent and sinful yet, is surprisingly healthful. I used stone ground, non GMO, organic cornmeal which provides fiber, minerals (including magnesium and selenium) and vitamins (including B1 and B6), organic milk and dates, which are an underappreciated fruit. They are also a good source of fiber and a great source of iron plus their natural sugar is an excellent substitute for ordinary sugar. I had good success in the past using dates for their sweetness in my Oat Nut Bars which are ~~addicting~~ pretty darn good.

I rarely make polenta though because I am the only polenta eater in my house and I end up eating too much. However, the mug concept opens a whole new world of cooking for me, fast, easy and completely self-serving as I only have to cater to my own tastes. If you are really in a hurry in the morning, you can prepare the mug before bed. Measure the cornmeal, dried fruit and salt into the mug and let it sit on the counter overnight. You can also pre-measure the butter, vanilla, milk and water and refrigerate over night.

TIPS: I have never really used the microwave for anything other than reheating leftovers or making popcorn, so it took a couple of tries to get it right. My microwave must be more powerful than the cookbook author’s, since my first attempt boiled over, so I have adjusted the times based on my personal experience. I listed the cooking times as ranges because your microwave may take longer than mine, but I would start by using the shortest time at first. I also reduced the amount of brown sugar from the original recipe by a third because the dates made it sweet enough (even without the pecans). If you use cranberries or raisins you may need to add more sugar, depending on your tastes. The glazed pecans make a delicious topping for creamy polenta (or ice cream) but they are also a great snack. Just make them ahead and store them in a covered container or zip lock bag.

Breakfast Polenta in a Mug

Servings: 1
Time: 5-6 minutes
Difficulty: easy
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1/4 cup yellow cornmeal (preferably non GMO stone-ground)
3 chopped dried dates (or 1 1/2 Tbsn raisins, cranberries or other dried fruit)
1/8 tsp salt
2/3 cup water
3/4 cup milk, divided
2 tsp butter or coconut oil (optional)
1/4 tsp vanilla extract
1 tsp packed brown sugar ( sugar, maple syrup, honey or agave necter)
1 Tbsn glazed pecans, recipe below (optional)

In a mug, combine cornmeal, dried fruit, salt, 1/2 cup milk and water.
Place in the microwave on top of a doubled paper towel and microwave on High for 2-3 Minutes.
Stir, making sure you get the cornmeal off the bottom. Microwave on High for 1-2 minutes.
Stir. Microwave on High for 1-2 minutes. Check for thickness. Microwave another minute if necessary.
Stir in butter and vanilla and sprinkle with brown sugar. Drizzle with remaining milk, if desired and top with pecans or fresh fruit. Yum!

Glazed Pecans

Servings: 4
Time: 20 minutes
Difficulty: easy
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1/4 white sugar)
1 Tbsn butter or coconut oil
1/8 teaspoon salt

2 Tbsn water
1 1/2 cup pecan halves (or walnut)

Combine sugar, butter, water and salt in a large skillet and stir over medium heat until butter is melted.
Add pecans and cook, stirring constantly, making sure pecans are evenly coated, for 5-7 minutes.
Spread pecans in single layer on parchment paper and cool completely.

VARIATIONS: To make pecans for snacking add 1/4 to 1/2 teaspoon of cayenne pepper for a spicy kick. For a sweeter, dessert topping add 1/4 teaspoon vanilla or dash of cinnamon. You can even substitute the white sugar for brown sugar for more of a carmely ‘turtle’ type result (great over ice cream!).

Wheatless Wednesday – Rancho La Puerta Granola

by joycevandenbergporterApril 2, 2014

‘THE RANCH’, as it is affectionately called by those people who are lucky enough to have been there, is one of my favorite places in the world. Rancho La Puerta, basking in the shadow of rugged Mount Kuchumaa in Baja California, is a fitness and wellness oasis, and gorgeous retreat. I went for the first time when I had three little boys at home. It was the first time I had left my kids to go on a trip by myself and my mother and father in law came to help my husband. It was quite liberating to not have to worry about anyone else for a whole week, a rarity for most moms. I loved everything about The Ranch; getting up at 6am to do the Pilgrim hike before breakfast; going to pilates, yoga, then circuit training before lunch; pool-time, spa treatments and naptime restorative yoga before dinner. Ahh, what a day –every day for a week!

What I loved best though is the food, which is ovo-lacto vegetarian, with small amounts of seafood. The wonderful food made me realize that I really like vegetarian food when it’s done this well. Meals are flavorful, healthful and creative. Most of the produce comes from Rancho Tres Estrellas, the 6-acre organic farm on the property which is available to visit. Foodies take note, a wonderful cooking school rests in the center of the farm, La Cocina Que Canta (“The Kitchen That Sings!”) which also takes advantage of the fresh produce. Classes are available to Ranch guests.

I have been back several times, with friends and by myself. Every day I was there, I did something I had never done before; Crystal Bowls (Sound Healing), Silent Dinner, Tai Chi or even a walk through the labyrinth. It’s a magical place and I can’t wait to go back, for both the experience and the food. So I thought I would share their most requested recipe, Rancho La Puerta Granola (which I have been wanting to make for the last 10 years or so). It is lower in fat and sugar than most recipes and truly delicious. Upon arrival at the San Diego airport, we were each given a baggie of granola for the bus ride to The Ranch and with just one mouthful we were all hooked. As I recall a bag of granola was one of the most coveted prizes at Bingo night, (The Ranch is not known for its rocking nightlife, although Bingo night is legendary).

I stayed true to the recipe with the following exceptions. I am allergic to canola oil (and no longer think its so great anyway) and substituted coconut oil which I melted in the microwave on low power. I also used a coconut oil spray to coat the pan. I made this recipe twice since the first time it turned brown too fast as my oven was too hot. The second time I had the oven at 250 degrees, as recommended, not 350. Note to self: “Do not attempt to make a recipe for the first time without your reading glasses. I would recommend using the top rack in the oven as the granola turns from golden to brown pretty quickly even at 250, so start watching at the 60 minute mark.

Enjoy your little bit of The Ranch! Even better, share with friends! Rancho La Puerta Granola makes great gifts. One batch makes four cup and a half servings. Just bag, label and tie with a ribbon. (Check out my Canning and Preserving Page for more info on labels). Voila! Hostess gifts solved.

PHOTOS OF RANCHO LA PUERTA REPRINTED WITH PERMISSION FROM RANCHO LA PUERTA Rancho La Puerta Website

Rancho La Puerta Granola

Servings: 4
Time: about 2 hours
Difficulty: easy
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Vegetable oil spray
3 cups old-fashioned rolled oats
½ cup chopped almonds
½ cup sunflower seeds
¼ cup whole wheat flour (or a nut flour, like almond flour to make gluten free)
¼ cup oat bran
1 tablespoon ground cinnamon
¾ teaspoon ground ginger
¾ teaspoon ground cardamom
¾ cup honey
½ cup unsweetened unfiltered apple juice
2 tablespoons vanilla extract
2 teaspoons canola oil
2 teaspoons grated orange zest
2 tablespoons fresh orange juice (optional)

Instructions:

1. Preheat oven to 250ºF.
2. Lightly coat a baking sheet with vegetable oil spray. (I love an extra coconut flavor so I used a coconut oil spray).
3. In a large mixing bowl, combine the rolled oats, almonds, seeds, coconut, flour, oat bran, cinnamon, ginger and cardamom.

4. In another bowl, whisk together the honey, apple juice, vanilla and oil until the honey is thoroughly incorporated. Add the orange zest and the orange juice if desired.

5. Pour the wet ingredients over the dry ingredients and mix well. Spread the granola evenly over the baking sheet and bake about an hour and a half, checking and stirring every fifteen minutes. Take care that the outside edges do not burn. When golden and dry, scrape onto a plate or cool baking sheet and set aside to cool.

Store in an airtight container until ready to use.
Calories per serving: 25, 1 tablespoon per serving

Meatless Monday – Avocado Toast with Coconut ‘Bacon’

by joycevandenbergporterMarch 17, 2014

BACON – NEED I SAY MORE? I stopped eating meat last June and I must say I don’t really miss it. BACON, however, which really should be it’s own food group, is a different story… There is something about bacon’s crispy, fatty, salty deliciousness that is just so irresistible! I know people who are vegetarians, except for bacon. I mean, there is a Bacon of the Month Club! So when I stumbled upon a recipe for Sweet Smokey Coconut Bacon on Pintarest (via www.tohealthblog.wordpress.com ), I realized a stroke of brilliance was before me, bacon without the guilt.

I have been hooked on Avocado Toast for breakfast these past couple of weeks. I’ve been trying to recreate my favorite appetizer, Avocado Bruschetta, from Picco Restaurant in Larkspur, which has chorizo crumbled on top. I have been substituting dry toasted pine nuts and flakes of Maldon Sea Salt which I was pretty happy with -Until I heard about COCONUT BACON! I let my fingers do the walking (thank you google) only to find that there are many, many recipes for coconut bacon on the internet. How did I not know this? Two of my favorite flavors together sounds like a match made in heaven. The recipes call for varying combinations of coconut flakes, maple syrup, smoked paprika, cloves, Braggs Amino Acids, Liquid Smoke or Soy Sauce. For those, unenlightened folks like me, Braggs Amino Acids is a gluten free soy sauce substitute that has beneficial amino acids. I tried one batch with liquid smoke and one without and I liked it better without, but that is a personal taste. I know a lot of ~~men~~ people love that smoky flavor . So does it really taste like bacon? Not really, but it makes a tasty substitute that is mostly monosaturated fat and Omega-6 fatty acids, which are extremely beneficial for the body. For nutritional info on coconut click here: (http://www.ehow.com/about_5304349_health-benefits-coconut-flakes.html)

Avocados have gotten a bad rap as a high fat, high calorie food when they are actually quite healthy and are nutrient dense. (Calories that Count). ‘Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice. They are naturally sodium and cholesterol free and contain mono and poly unsaturated fats (good fats).’ For more information on the benefits of amazing avocados click here. (http://www.californiaavocado.com/avocado-nutrients/)

Avocado Toast with Coconut 'Bacon'

Servings: 2
Time: 30 minutes
Difficulty: easy
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2 slices good bread (sourdough, ciabatta or whole grain )
1 Tbsn olive oil, coconut oil or butter (optional)
1 half ripe avocado
Salt (I like coarse or flaked sea salt)
2 Tbsn pine nuts (optional)
2 Tbsn coconut ‘bacon’ (recipe below)

Brush tops of bread with oil and broil for a few minutes until golden. Or you can toast in a toaster and then brush with a bit of oil.
Dry roast pine nuts in a medium fry pan until golden. Remove from heat.
Pit, peel and half avocado. Slice. Place half of slices on each piece of toast. Or you can ‘smash’ it on the toast with a fork.
Top with coconut bacon and pine nuts. Sprinkle with salt. Enjoy!

Coconut ‘Bacon’

1 cup coconut flakes

1 Tbsn liquid aminos (or soy sauce)

2 tsp liquid smoke (optional)

1 tsp maple syrup

1/2 tsp smoked paprika

4-6 cloves ground (or 1/4 tsp pre-ground cloves)

2 tsp water

Mix the aminos, syrup, paprika, cloves, liquid smoke and water together in a bowl until well combined. Gently stir in the coconut flakes, trying to coat them each thoroughly and soak up the liquid. Let sit for 5 minutes, then stir again gently.

Preheat over to 300°F, then bake for 20 to 25 minutes. Store them in a plastic bag or container. Does not need to be refrigerated.

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Meatless Monday – Breakfast Galette

by joycevandenbergporterFebruary 10, 2014

Are you looking for a special Valentine’s Day breakfast treat for your honey? (Or perhaps, a Valentine’s Weekend breakfast)? Here is a festive twist on your traditional omlette or quiche that looks impressive but is easy to make.

During our summers in Maine, we have a lot of house guests and I like to have an assortment of foods available as people start rolling out of bed. Sometimes its hard boiled eggs, cut up fruit and muffins or bagels, cream cheese and smoked salmon. My favorite though, if I get up early enough, is to make a frittata with whatever veggies I have in the refrigerator. Frittatas are very forgiving, will stay warm for quite a while and are still delicious at room temperature. A galette is more of a cross between a pie and a quiche, more of a rustic free form tart. They can be sweet with apples and cinnamon or savory with vegetables and meats. This version, with veggies, eggs and cheese is perfect for a rainy/snowy morning paired with a little fruit salad and a hot cup of coffee. The red pepper makes it Valentine colors and the shape of the red pepper strips really lends itself to making hearts. I usually form the red pepper into a pinwheel shape but for Valentine’s Day the kitschy hearts are pretty cute.

I know its morning and you don’t want to go to the trouble of making a pie crust-sometimes I don’t either. You can buy an already prepared pie crust or dough that you can easily roll out into a circle. There is very good wheat, whole grain and gluten-free dough available which makes this really easy. I like to have them on hand, just in case the whim strikes me to whip up an apple pie or something, especially in the fall when fruit is falling off the trees. Or you can skip the crust altogether and make a frittata. For that I would recommend using a cast iron pan which can go from sautéing the veggies right into the oven to bake. A homemade pie crust is delicious though if you have the time. Click on the link for easy step by step directions and video: http://allrecipes.com/howto/making-a-pie-crust-step-by-step/

Breakfast Galette

Servings: 4-6
Time: 75 minutes
Difficulty: medium
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1 pie crust

6 fresh eggs

1/4 tsp red pepper flakes

1 small zucchini, thinly sliced

1/Tbsn butter

6-7 mushrooms, sliced

2 scallions, thinly sliced

1 cup assorted cheeses (grated)

1/2 red bell pepper

salt & pepper to taste

Roll out dough and place in a pie pan, letting the excess go over the edges.
Saute mushrooms until they lose their water, about 2 minutes. Turn off heat and add scallions and mix them in to let them soften.

Crack eggs into a small bowl and beat with a fork. Reserve a bit of egg white to brush onto crust. Add red pepper flakes, salt and pepper.

In this order, place veggies into pie crust spreading evenly as you go: zucchini, mushroom mixture and cheese. Pour egg mixture over the top. Arrange red pepper strips into a pinwheel or make them into four hearts.

Fold the edge of the crust over so it overlaps and makes and edge. Brush exposed crust with egg white

Bake at 350 degrees for about 45 minutes or until the middle has puffed up. Cut into quarters, it serves four.

Happy Valentine’s Day!

Nostalgic Sunday – Old Fashioned Pancakes

by joycevandenbergporterJanuary 26, 2014

As an empty nester, I have the luxury to take my cup of coffee and laptop back to bed in the morning if I so choose, but I recall the days when I got up early every morning and made breakfast for three hungry boys before school. Those days are long gone though. Now when my kids come home to visit, they are rarely up before noon. Feeling a bit nostalgic for the ‘good old days’ this Sunday morning, I decided to make one of my classic breakfasts, good old fashioned pancakes, which I used to make several times a week. They are easy, delicious and full of wonderful hidden nutrients, your family will never know its eating. These are not your giant restaurant pancakes which soak up syrup like a sponge and leave you feeling like you’ve eaten wet concrete. These are light and creamy, a more healthful version of the old silver dollar pancakes.

I have been a fan of Adelle Davis, a visionary nutritionist who wrote books on nutrition from 1948 through the 70’s. She was among the first to believe that eating right can make you healthy. She believed in unprocessed foods, good fats, whole grains and cooking to maximize nutrition and taste. It’s probably due to her that I never jumped onto the fat free bandwagon, which we now know is actually making people fatter, due to the added sugar and empty calories substituted for the fat. She also believed that “Good food is a symbol of love” and can help satisfy your “spiritual and emotional hungers”. Perhaps, as a mother, this is why I have identified with her approach. I have always felt that preparing a beautiful meal is the easiest way to share the love, so to speak, perhaps my own take on the saying “The fastest way to the heart is through the stomach”.

I have adapted this pancake recipe (and many others over the years) from her “Let’s Cook It Right” cookbook which my mom gave me many years ago. One of the things I like about her cookbook is that she offers so many options that make her recipes very flexible. This recipe calls for a cup of flour, a combination of any types of flour as long as they are whole grain, so it’s easy to make this gluten free and wheat free, and use whatever is in your pantry. I like to use oat flour, brown rice flour, and coconut flour (which is high in protein) but there are many great options available now. If you use whole wheat flour, I would recommend using whole wheat pastry flour which is lighter as it is ground more finely. You can also buy combination flour mixes for convenience. Bob’s Red Mill has a good gluten-free flour mix. I usually use non-fat or 1% milk (since that is what we drink) and add non-fat powdered milk to boost calcium and protein levels, which was especially important back when I was trying to feed finicky eaters, but using whole milk, buttermilk or yogurt all add more food value and create a creamier pancake.

I can remember personalizing each pancake, special to each person. The thought of this still makes me smile. Dylan liked his plain with butter and syrup, bananas and blueberries on the side (not touching). Jackson’s were plain, strawberries no blueberries. Eric loved blueberry pancakes and my husband preferred finely diced apples cooked inside with fresh fruit on top. My favorites had a little bit of everything cooked inside and on top.

Old Fashioned Pancakes

Servings: 4
Time: 20 minutes
Difficulty: easy
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Whole Grain Pancakes

1 cup whole grain flour (any combination)

1/2 cup powdered milk (optional)

1 tsp salt

2 tsp baking powder

1 1/2 cups milk, buttermilk or yogurt

2 eggs

2 Tbsn vegetable oil

Assorted fruit, sliced or diced thinly

Sift dry ingredients together into a mixing bowl.
Add milk, eggs and oil and stir to mix but as little as possible (no more than 50 strokes) as the texture can become tough. Add more milk if it seems too thick. A thick batter will make thick pancakes.

Pour or drop by spoonfuls onto preheated griddle. If you are using brown rice flour or powdered milk, lower the heat so it doesn’t burn. Top with fruit if desired and spread with a spoon to ensure even cooking. When bubbles pop, turn and brown the other side. If you are using apples, pancakes need to cook a bit longer.
Top with fresh fruit and maple syrup. Enjoy!