EARTHBOUND CHILD! TGIF: Vegan Carrot Cake

Thank Goodness I`m a Foodie!

Carrot cake was a staple at my house growing up.  It is a family favorite and there is NOTHING better than a large slice that is covered in cream cheese icing!  However, that cream cheese icing contains all things animal-based...so I did not use it to top my carrot cake.  Instead, I used a sugary-cinnamon syrup!  You can drizzle just a tad and it is less calories than traditional cream cheese icing.  Another option is light whipped cream. 2 tablespoons= 20 calories.  (Sprinkle some powdered sugar for a nice visual effect too!) Applesauce replaces egg and canola oil replaces butter, making this carrot cake vegan-friendly!  Even if you are not a die-hard animal lover or health-fanatic, give this yummy dessert a whirl...

Vegan Carrot Cake with Cinnamon Syrup

1/4 c unsweetened applesauce

1 t vanilla

1/2 c canola oil

2 t cinnamon

1/2 t nutmeg

1 c sugar

1 1/4 c self-rising flour

1/4 c vanilla almond milk

1 c baby carrots, chopped fine

1 c pecans, chopped

Preheat oven to 325 degrees.

Grease a 9x9 glass pan.

Mix together all ingredients except carrots and nuts until well combined.  Fold in carrots and nuts.

Pour batter into pan.  Bake for 50-55 minutes.  Note: Cake will be VERY moist.

Cinnamon Syrup

1/2 T cinnamon

3/4 c warm vanilla soy milk

1 c powdered sugar

Combine.  Mixture will be runny.  If too runny for your liking, add more powdered sugar.  Set aside.  Do not pour over entire cake.  Instead, drizzle over individual cake piece after it has been cut and plated (while still warm).  Repeat this with each piece you cut.

Per 1/12 of cake and 1 T of  syrup...

Calories? 305

Source used (for inspiration): http://vegetarian.about.com/od/vegancakerecipes/r/vegancarrot.htm, http://www.food.com/recipe/vegan-carrot-cake-8925

EARTHBOUND CHILD! HDF: Black Bean Burgers

I think this could also be referred to as the "Hippie-friendly Hump Day Feast".....

Today`s feast is an entree, rather.  I wanted to make a completely vegan burger and found THE PERFECT recipe for one.  This time, I did not change a single ingredient.  I followed the recipe exactly and was really pleased with the finished product.  Here is the link (nutritional information is included on the linked page)...
Vegan Black Bean Burger Recipe

(The pink thing you see sticking out the side is red onion)

One thing I did want to add was this...the pics I have posted are of the vegan burger in "sandwich thins"-type bun.  These are fairly common nowadays and are quite popular since they are only 100 calories.  However, these among many commercial breads (loaf bread especially) contain non-vegan ingredients such as Vitamin D3 and mono- and di-glycerides.  These things can (but may not necessarily) be derived from animal sources.  Many bread companies cannot "guarantee" if their products are truly vegan or not.  So many apologies, Veg friends, but I violated the rules and tried this burger on a sandwich thin! :(

Resources used: savvyvegetarian.com

Granola Pics!

.... I was feeling daring and decided to make my own banana chips for this batch of granola!

                          Before baking....                                                    ....after!
                             

 The final product!

Late Entry- EARTHBOUND CHILD! SNN: Granola

This week`s theme is "Earthbound Child" because I wanted to take a stab at vegan cooking.  I NEVER desire to live this lifestyle because I feel pretty strongly about the importance of dairy and eggs in the diet, but I wanted to try a few recipes purely as a challenge.  Veganism requires that no animal-derived products are used in any area of the cooking process of their food.  This does not just include meats, dairy products, and eggs, but also those that come from animals that are used for various reasons in processed foods: casein (a milk protein found in many breads), non-kosher gelatin (found in pig feet), etc.  The Sunday Night Nosh this week is my granola recipe!  Which is questionably vegan. The only thing that may raise question is honey!  Due to the fact that the honey bee is a living creature, vegans may not be in favor of this.  If that`s the case, the agave nectar can just be doubled and the honey omitted! =)

Granola

4 c quick-cooking oats

1 c wheat germ

1/2 c salted sunflower seeds

1 c almonds

1 c cashew halves

1 c raisins

1 c dried apricots

1/2 c brown sugar

1/3 c agave nectar

1/3 c honey

1/3 c light pancake syrup

2/3 c canola oil

1 T cinnamon

1/2 T vanilla

1/2 t nutmeg

Preheat oven to 325 degrees.

Line a baking sheet with foil.  Spray generously with PAM cooking spray.

Combine first 5 ingredients in a large bowl.  In a saucepan, heat sugar, agave, honey, syrup, canola oil, spices, and vanilla.

Bring to a boil and pour over oat mixture.

Toss and fold until mixture has been completely covered in the hot syrup.

Spread on prepared baking sheet.  Bake for 10-12 minutes.  Stir.  Bake for another 10-12 minutes.  Remove from oven and let cool.  Lastly, add raisins and apricots and toss to combine.  Store in tupperware or zip-lock bags. (Yields about 20 servings)

Add-ins prior to baking:

Any type of nut or seed

Flavored pancake syrups (such as blueberry or raspberry)

Add-ins after baking and cooling:

dark chocolate pieces

M & M`s

coconut



Per serving (based on entire recipe split by 20)...
Calories? 312
Protein? 7 g
Saturated Fat? 1.9 g
Carbohydrates? 34 g (2 carb servings)
Fiber? 4 g
Sodium? 92 mg
Cholesterol? 0 mg

PUB FARE! TGIF: Bread Pudding

Since this week`s theme is “Pub Fare”, I tried to think of what would be the most popular bar dessert.  I pondered all things Kahlua, bourbon, scotch, and beer-related. For TGIF (Thank Goodness I`m a Foodie) this week, I decided on a traditional bread pudding.  I like bread pudding not just for it`s yummy-ness, but also because it`s a sustainable and simple dessert.  My grandmother told me that it was one of the few desserts they had during the depression: They saved all their old bread that was too stale to eat, but too precious to toss out and made dessert with it.  This creation uses simple ingredients that are fridge and pantry staples: milk, eggs, sugar.  It doesn`t require you to go out and purchase fancy ingredients and it eliminates bread waste!  My kitchen staff at the facility where I work keeps extra muffins, loaf bread, rolls, and even some cakes and makes a fabulous holiday bread pudding out of them.  (I`m lucky to have a Kenyan chef genius as my coworker and partner in crime!)

The recipe I modified was from Cooking Light and can be found under this link: http://www.myrecipes.com/recipe/irish-bread-pudding-with-caramel-whiskey-sauce-10000000222953/  My version is alcohol-free (just simply because I have not kept whiskey in my pantry since college!) and lower in sugar. The sauce and bread components were also different.  I replaced french bread with 100% whole wheat  loaf bread and replaced 1% milk with skim.  Caramel intimidates me, I must admit.  I encourage you to try the sauce that is listed in the link above (although I would omit the cream cheese...that sounds unnecessary).  If you choose the wimp`s way out, try topping it with warm, low-cal pancake syrup (ex. Cary`s Sugar-Free, 1/4 c=30 calories!) or warm, sugar-free caramel topping (ex. Smucker`s Sugar Free, 2 T= 90 calories!) See what you think!...

Bread Pudding

Pam cooking spray

1/2 loaf of 100% whole wheat bread (12 oz)

1/2 c raisins

1/4 cup apple juice (no added sugar)

1 3/4 c non-fat milk

2/3 c granulated sugar

1 T vanilla

1 (12 oz) can evaporated skim milk

2 eggs, beaten

Ground cinnamon

Preheat oven to 350 degrees.

Line a baking sheet with aluminum foil. Lay the bread slice by slice down on the baking sheet.

Spray with cooking spray and place in the oven for 7 minutes.  Remove from oven, turn each slice over, and spray with cooking spray.  Place back in oven for another 7 minutes.

Remove bread and let cool for 30 minutes.

Place the raisins in a bowl.  Pour apple juice over them and let soak for 10 minutes.  

While they are soaking, combine both milks, vanilla, and sugar.  In a large bowl, beat eggs slightly.  

Whisk in milk mixture.  Then add raisins and juice.  Whisk until well combined.

Spray a 9x9 glass baking dish with PAM.

 Tear bread into pieces, slice by slice.  Once all bread has been torn, layer these (roughly, not perfect) in baking dish.  

 Pour custard mixture over the bread and let sit for 5 minutes.  

 Bake in the oven for 40-45 minutes or until golden brown on top, yet still moist.

Cut into square portions and serve warm with a drizzle of sauce of your choice (see above).

Per serving (1/12), not including sauce...

Calories? 185

Protein? 7 g

Saturated Fat? 0.6 g

Carbohydrates? 36 g (about 2 carb servings)

Fiber? 3 g

Sodium?194 mg

Cholesterol? 36 mg

Sources used: cookinglight.com, Frank Miyienda (the Kenyan chef genius), Sarah Caroline Fulton (my late grandmother)

PUB FARE! HDF: Fish-N-Chips

Happy Hump Day!  Wednesday is always a good day for anyone who works...it`s halfway thru the week and halfway to the weekend.  The glass is both half empty AND half full!  So why not congratulate yourself on making it this far through the week? Take a break from the daily grind, pop the top of your favorite brew, and pretend you are in a pub in Ireland...or Scotland...or England.  Tonight we are making Fish `N Chips!  But not just any old, greasy fried fish and potatoes.  We are having baked (yes, I said baked) fish and sweet potato oven fries!  Don`t worry.  You`ll still get your crunchy-battered fish.  It just won`t be that thick, deep-fried stuff they serve at Long John Silver`s.  No sir.  This is a dietitian`s version...delightful, yet better for you.

The recipe I spun my fish recipe off of came from Cooking Light and can be found at this link: http://www.myrecipes.com/recipe/fancy-fish-sticks-50400000113037/ . I subbed salted sunflower seeds for the pumpkin seeds and omitted the added salt (because of the sunflower seeds). They even list a coordinating sauce, which sounds quite good.  However, mine was completely different and used a favorite secret ingredient....plain Greek yogurt!

The "chips" are sweet potato oven fries.  If it has to be a potato, make it the orange kind!  They are lower on the glycemic index which means they won`t spike your blood sugar as quickly and they will also "stay with you" longer because of this.  Need to understand this visually?  Look at the comparison between a white potato and a sweet potato below:

Crunchy Baked Fish

1 Tbsp olive oil

1/2 c flour

1/4 teaspoon black pepper

1/2 c light beer

1 Tbsp yellow mustard

the juice of 1/2 small lime

2 egg whites

1 egg

1 cup panko breadcrumbs

1/2 cup salted sunflower seeds (hulled)

1 tsp cumin

1/2 tsp red pepper flakes

12 tilapia fillets 

lime wedges and/or cilantro for garnish

Preheat oven to 425 degrees.

Line 3 baking sheets with aluminum foil.  Drizzle with the oil and put all three in the oven for 10 minutes. 

Line up three shallow saucers or dishes.  In the first, mix together the flour and pepper.  In the second, mix together the beer, mustard, lime juice, egg whites, and egg.   

Separately, process breadcrumbs, seeds, cumin, and pepper flakes in a food chopper until an even crumb mixture forms. Put the crumbs in the third dish.

Pat fish dry with a paper towel (particularly if you are using previously frozen fillets).

 First, dredge fillet in flour/pepper mixture. 

 (both sides)

Then the egg mixture.... 

Then the seed/panko mixture,                                                                  making sure to cover completely...

Repeat this procedure for every fillet.  When all have been covered completely, transfer to pre-oiled and pre-heated baking sheets. Bake for 15-20 minutes (fish should flake easily with a fork).  

Chili-Lime Yogurt Sauce

6 oz. plain Greek yogurt

1 tsp seasoning salt

1/2 tsp chili powder

1 Tbsp Zatarain`s Creole Mustard

the juice of 1/2 small lime

Mix all ingredients together and chill before serving with fish (as a dipping sauce). 

Sweet Potato Oven Fries

8 large sweet potatoes, washed and patted dry

olive oil

2 tsp kosher salt

sprigs of fresh rosemary

Pre-heat oven to 450 degrees.

Line a baking sheet with aluminum foil.

Cut potatoes (carefully!) into long strips, leaving skins on.  Make them as thick or as thin as you like, but do one or the other consistently.  (Reason?  The thinner ones cook faster!  If you mix, you`ll end up with an uneven product.) Add to a large prep bowl. 

   Drizzle generously with olive oil and sprinkle with kosher salt.

 Toss with your hands!  (Make sure they have been washed and sanitized!)

 Transfer to prepared baking sheet.

Spread the potato cuts evenly across the pan.

 Add some fresh rosemary....

Bake in preheated oven for 15 min on one side (if fries are thick, only 10 min if they are thin!).  Then, remove and turn each fry over.  Bake on this side for another 10-15 minutes.  Remove and serve hot.

Meal Presentation & Assembly

Step 1                                                                                                         Step 2

 Step 3

 Step 4: Present with a squirt of ketchup for the fries and yogurt sauce in a ramekin for the fish!

Torso shot model: my brother-in-law, JB =)

Estimate per serving (1 fish filet, palm size serving of fries)...

Calories? 414

Protein? 31 g

Saturated Fat? 2.5 g

Carbohydrates? 53 g (3.5 carb servings)

Fiber? 7.25 g

Sodium? 452 mg

Cholesterol? 75.5 mg