Oat/Buckwheat Pancakes.

These pancakes are super fluffy and incredibly tasty! I combined the two flours after eating them both separately. They are very filling and healthful! In one cup of buckwheat and oats there is a whole serving of more than 20g of protein. This is a great after workout meal or pre snowshoe hike. 

1 cup ground rolled oats
1 cup ground buckwheat groats
2 T. Flax seed ground
2 cups butter milk ( 1 cup yogurt and 1 cup milk)
1 t. Baking soda
2 t. Baking powder
1/2 t. Salt
2 T. Maple syrup  

 1 t. Vanilla

1/2 t. cinnamon and fresh grated nutmeg
Coconut oil for griddle or pan
Maple syrup for topping
(optional) 1/2 cup of granola (homemade) or I also like Nature Path- pumpkin flax granola

Mix dry ingredients and then add wet ingredients. Turn griddle on to medium heat. Use 1/3 cup scoop for pancakes on griddle. Sprinkle granola on the top of each pancake. Flip once edges turn golden brown.

Other topping ideas- 

Sliced banana, slivered almonds and maple syrup.

Sliced peaches, silvered almonds and honey.

Makes 12-15 pancakes

breakfast smoothies/ workout recovery smoothies

Very Green Smoothie
1/2 cup carrot, ginger, lemon juiced in juicer
1 handful of spinach
1 handful of kale
1 cup greek yogurt (I like honey sweetened)
1 Tablespoon Very Green - Trader Joe's green supplement

Berry/Mango

1/2 of a banana

1/2 cup frozen berries

1/2 cup frozen mango

1 cup almond milk or lowfat milk

1 scoop of vanilla whey protein powder

Greens/Berry 

1/2 cup berries

1/2 cup mango

1/2 cup spinach or kale (if you freeze fresh kale and then add it to your smoothie it crumbles into it nicely)

1 cup almond milk

1 scoop vanilla whey protein powder

Almond Berry

1/2 cup frozen berries

1/2 of a banana

1/2 cup frozen mango

1 Tbsp. almond butter

1 cup almond milk

1 scoop vanilla whey protein powder

Blend until smooth

Chili/Lime Chicken with Grilled Veggies and Cumin Black Beans

Tonight I threw these together last minute and worked out pretty good. It has a nice spice to warm you up on a cold winter night.

Black Beans
4 cups dry black beans
1 onion chopped
4 garlic cloves minced
1 Tbsp. cumin
2 tsp. sriracha sauce or cayenne pepper
1 Tbsp. honey
1 1/2 tsp. salt
1/2 tsp. pepper
3 Tbsp. lime juice
5 leaves of sage chopped finely
3 sprigs of thyme chopped finely

Black beans directions
Black Beans need to soak overnight or 6-8 hours. Drain the beans and pour into a large saucepan. Pour 10 cups of water over the beans. Chop onions, mince garlic and add the rest of the ingredients to the pot. Bring to a boil, turn down and let simmer for half hour. Check the beans after a half hour and cook until beans are soft. Then pour most of liquid out and allow the rest simmer off. Add more seasonings to taste.

Grilled Veggies
2 Peppers cut in large slices
2 onions halved and then halved again
1 pound of mushrooms
2 zucchinis sliced
olive oil
salt and pepper
Skewer sticks

Grilled veggies directions
Toss all the veggies with olive oil, salt and pepper. Put the grilled veggies on the skewers and grill until they are browned.

Chicken
2 chicken Breasts
2 Tbsp. lime juice
1 tsp. sriracha
1 tsp. maple syrup
1 sprig of thyme chopped finely
2 garlic cloves
pepper

Chicken directions
Combine all ingredients in saucepan and cook over medium high until cooked thoroughly. If the liquid dries up, add a little bit of water or more lime juice. Then slice up chicken and put back in saucepan. Then add veggies and toss in lime sauce along with chicken.

Put a scoop if beans in bowl top with chicken, veggies and finally cilantro. Shredded mozzarella cheese is a good addition as well.

Shrimp Tacos

Shrimp tacos are good any time of year but especially in the summer. I came up with this recipe this summer when Colby's folks came to visit and we all loved the combination. Enjoy!

16oz shrimp
Half onion chopped
5 small bell peppers
1/2 cup Corn
1/2 cup cucumbers chopped
1/2 cup cilantro chopped
1 lime
3 garlic cloves
1/8 tsp cumin
Sriracha sauce
Maple syrup
Pepper and salt
Mango peach salsa (or whatever your favorite salsa is)
Cheese optional
7 tacos

Sauté onions, peppers, garlic, lime juice, sriracha and small amount of maple syrup.

Combine cucumbers, cilantro, lime juice and toss together.
Sauté garlic, water and cumin. Then add shrimp, lime juice, pepper and cook until done.

Serves: 2

P90X info:
475 calories for 3 tacos
640 calories for 4 tacos

Chai Tea

Chai tea is a wonderful winter drink! Chai tea made from scratch is even more amazing. It is so flavorful and you get to choose your own sweetness. Go to a good bulk section to look for these items.

For my Reno friends: Cost Plus has really cheap spices. You can purchase 6 nutmegs for .99 and cardamom for 3.99. Costco has the best prices for cinnamon sticks. :)

Ingredients:
1 small Nutmeg grated
2 Star Anise Seed
2 Tbsp. cardamom pods, whole
1 Tbsp. cloves, whole
1 Tbsp. cardamom seeds
1 Tbsp. crystalized ginger
1 Tbsp. peppercorns
1 Tbsp. allspice, whole

1 Cinnamon stick - crushed in chunky pieces
3/4 cup black tea (loose leaf), (or 9 tea bags) 

I put all of these ingredients in a coffee grinder until they are coarsely ground. I like my chai strong so I put 1 1/2 Tbsp. with 8oz of milk. I prefer to heat mine stove top with the tea steeping the whole time.  

Serving Size: 16

healthful eating

My friend asked me the other day for some tips on cooking more healthy so I came up with a short list and some resources for that.
Baking alternative tips:
Oil/ Butter: Apple sauce
White Flour: Whole wheat flour
Sugar: Honey/Maple Syrup
Eggs: Flaxmeal
-In baking you can substitute eggs with flaxmeal by using 1T flax with 2 T water- let sit for a min before adding to rest of ingredients
-Make sure to buy whole flaxseed and grind them yourself. Make sure to refrigerate or freeze flax seed and flaxmeal

Cooking/ Stove top Alternatives:
Oil/ Butter : Use chicken/veggie broth/ herbs/ lemon when cooking veggies.
White pasta: whole wheat pasta or whole grain pasta

Buying beans in bulk and cook them that way- saves money and it is more healthful

Sweetener Alternatives: sweeteners list

A guide to healthy substitutes: alternative list

Top 10 produce to eat organically: produce list

whole wheat honey bread/pizza dough

Dry Ingredients:

5 1/2 cups whole wheat flour 

2 cups unbleached all-purpose flour 

2 Tbsp. Flax meal (optional)

4 Tbsp. Vital Wheat Gluten

1 Tbsp. Sea salt

Wet Ingredients:

1.5 Tbsp granulated yeast

4 cups warm water (about 100 degrees F)

1/4 cup honey or raw sugar

1/4 cup olive oil

Mix yeast, water and honey- allow to sit for a few minutes while you prepare the other ingredients. Mix other dry ingredients separately in a large bowl. Add yeast mixture and olive oil to dry ingredients. Mix until blended. Let rise in a large bowl for 1.5-2 hours or until top of dough flattens. You can also choose to put the dough in the fridge, in a large plastic container(loosely sealed) and it will keep for two weeks.

For loaf bread: Preheat oven to 425, place grapefruit sized ball of dough in pregreased pan, parchement or on floured pizza stone and bake for 30 min- until golden brown

For pizza: Preheat oven to 425. Roll out dough to desired thickness on parchment paper. Par-bake for 5-7 minutes. Add toppings and back for another 10 min or until cheese and edges of the crust become slightly golden. 

Variations: I will add to the dry mixtures a couple tablespoons of poppy seeds, sesame seeds, caraway, sunflower seeds or rosemary( or other fresh herbs).

Sweet Potato Cinnamon Rolls from Jean-Claire Baarspul

Rolls:
5 1/2 cups flour
1/3 cup sugar
1 cup cooked mashed sweet potato or yam
2 tbs. orange zest
1-2 tsp of almond or vanilla extract
1 tsp salt
2 packages yeast
1 cup very warm milk
1/4 cup butter softened
1 large egg

Glaze:
2 cups powdered sugar
1/3 cup butter
1.5 tsp vanilla
2 to 4 tsp water

Filling:
2 TBS butter
i don't measure these, but i add, cinnamon, nutmeg a little bit of cloves and ginger and about 1/4 cup brown sugar
1/2 cup nuts (your choice) I did a mix of walnuts, pecans and almonds

Directions
mix for about 1 minute 4 cups flour, the sugar, salt, and yeast in a large bowl. add the warm milk and let sit 5 min. Then add 1/4 cup butter, sweet potato, orange zest, extract and the egg. beat with an electric mixture on low, 1 minute, scraping frequently. beat on medium one more minute, stir in remaining flour to make dough easy to handle.
knead dough about 5 minutes or until springy. place in large greased bowl, turned to coat, cover with plastic wrap or towel and let rise for about 1 hour 30 minutes or until doubled in size.
Punch down dough, flatten into 15x10 inch rectangle on lightly floured surface. spread 2 tbs butter and then sprinkle evenly the cinnamon and brown sugar. , roll up tightly, the long way. pinch edge to seal. use floss or string ( I just use a knife) to cut into 5 1-inch slices. place in 13x9 inch baking pan. let rise again for about 30 minutes and bake, Or place into refrigerator over night, for fresh cinnamon rolls on christmas morning!
in morning, turn oven on to 200 degrees. when it comes to temp, turn it off, and place the pan of rolls inside. leave for 30 minutes until doubled in size. take out of oven. preheat it again to 400 degrees. place rolls back in oven and bake for 10 min, then flip, glaze and bake another 5-7 min let cool for about 15 minutes before serving.

Chicken Tikka Masala from Brennan Hamrin

Ingredients

* 1 cup yogurt
* 1 tablespoon lemon juice
* 2 teaspoons ground cumin
* 1 teaspoon ground cinnamon
* 2 teaspoons cayenne pepper
* 2 teaspoons freshly ground black pepper
* 1 tablespoon minced fresh ginger
* 4 teaspoons salt, or to taste
* 3 boneless skinless chicken breasts, cut into bite-size pieces
* 1 tablespoon butter
* 1 clove garlic, minced
* 1 jalapeno pepper, finely chopped
* 2 teaspoons ground cumin
* 2 teaspoons cinnamon 
* 2 teaspoons paprika
* 2 teaspoons salt, or to taste
* 1 teaspoon fresh grated nutmeg
* 1 (8 ounce) can tomato sauce
* 1 cup heavy cream
* 1/4 cup chopped fresh cilantro
* 2 bell peppers chopped
* 4 Carrots chopped

Directions

1. In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.
2. Pan fry the chicken.
4. Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, cinnamon, nutmeg and 2 teaspoons salt. Add Carrots and Peppers and saute a few minutes. Stir in tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.
Best served with rice and naan bread.

Whole wheat oat bread

Makes two to three 1.5 lb loaves (I made two).

1 1/2 cups lukewarm water
1 1/2 cups lukewarm milk (I used soy)
1 1/2 Tbsp granulated yeast (1 1/2 packets)
1 Tbsp plus 1 tsp salt
1/2 cup honey
5 Tbsp safflower oil (or canola oil)
2 2/3 cups whole wheat bread flour
2 cups whole wheat flour (ground from hard winter berries)
2 cups oat flour (ground from oat groats)
3 T flax meal

1. Mix the yeast salt, honey, and oil with the lukewarm water and milk in a 5-quart bowl
2. Using a spoon, food processor with dough attachment, or a stand mixer, mix in the whole wheat flour and flax meal without kneading the mixture.
3. Cover the mixture, and allow it to rest at room temperature until the dough rises and collapses (or flatten on top); approximately 2 to 3 hours.
4. Although the dough can be used after it has risen and collapsed. Refrigerate it in a lidded, not airtight container and use over the next 5 days (I used my tea container). After the five days, put the dough in the freezer for up to 1 month.
5. On baking day, lightly grease a 9x4x3-inch nonstick loaf pan. Using wet hands, scoop out a 1 1/2-pound (cantaloupe-size) handful of dough. With wet hands, quickly shape the dough into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.
6. Drop the loaf into the prepared pan filling it slightly more than half-full.
7. Allow the dough to rest for 1 hour and 40 minutes. Flour and slash the top of the loaf using the tip of a serrated bread knife.
8. Preheat the oven to 350 degrees F (180 degrees C) for 5 minutes, if not using a stone; otherwise, preheat the oven 20 minutes before baking time.
9. Place the loaf on a rack near the center of the oven. Pour 1 cup of hot tap water into the broiler tray and quickly close the oven door. Bake the loaf for 50 to 60 minutes or until deeply browned and firm.
10. Allow to cool completely before slicing in order to cut reasonable sandwich slices.

Spicy Sweet Mac and Cheese

Macaroni and Cheese is my ultimate comfort food. So over the last several years I have worked on getting a good recipe.
 
Ingredients:
2 T. Melted butter and more for baking dish
1/2 cup bread crumbs (I make my own by using old sandwich bread that was frozen)
2 lb. (4 cups) grated cheese

• I use tillamook vintage white cheddar, dubliner white cheese, parmesan,  gorgonzola 
• mild cheddar can also be used if you don't want to spend the money on the more expensive ones.

16 oz penne or your favorite pasta
2 1/2 milk
16oz cream cheese
Gorgonzola
1/2 cup Parmesan
1 Tbsp. Sriracha (depending on how spicy you want- I usually put more)
3 Tbsp. Honey (to taste)
Pepper
Salt


Butter 9x13 baking dish . Toss melted butter with bread crumbs and 1/4 cup Parmesan cheese in a small bowl.

In large pot of boiling water cook pasta.

Bring milk to boil over medium heat and add cream cheese in cubes, stir till melted. Then gradually stir in remaining cheese. Add a little gorgonzola here.

For sweet and spicy: add sriracha and honey and pepper to taste to cheese sauce then mix with pasta.

Mix all together and put in baking dish

Bake at 350 for 10 min then sprinkle with bread crumbs and gorgonzola and bake for 10 more min.

Hair of the dog chili (aka: Best Chili Ever)

This one won a chili cook off!

1 onion chopped
3 green chili pepper's chopped (or a large can of green chili's_
couple pounds of ground beef
package of your favorite sausage (we used andoullie chicken sausage last time) with casing removed and sliced into rounds
2 12oz cans of: black beans, kidney beans
3 cups corn (frozen works great)
2 cups mushrooms sliced
2 32 oz. cans of fire roasted diced tomatoes
2 cups chicken broth
3/4 cup bourbon or to taste
1/4 cup diced jalapenos
4 cloves of garlic
1/4 cup sugar or honey
all these to taste- I don't measure
sriracha sauce
cumin
coriander
paprika
oregano
basil
chili powder
cayenne
taco seasoning

Saute onions and peppers until translucent. Add garlic, cumin, coriander, paprika, oregano, basil, chili powder and taco seasoning, cook until the fragrance of the herbs increase. Then add the ground beef. In a separate pan cook the sausages till browned. Put everything else in the pot and simmer for hours. Serve topped with cheese and cilantro. Tortilla chips are a mighty fine addition as well.

We meant to add bacon to it this last time but forgot... next time! I think it would be amazing!

Pumpkin Ginger Scones

Ingredients
1/2 cup sugar plus some for dusting
2 cups whole wheat pastry flour
1/2 cup flax meal
2 tsp baking powder
1tsp baking soda
1/2 tsp salt
1 tsp cinnamon
5 Tbsp butter divided
1 egg
1/2 cup pumpkin
1/4 heavy whipping cream
1/2 cup chopped crystallized ginger
1 tsp vanilla or hazelnut or both

Preheat oven to 425 degrees.
Combine sugar, flour, flax meal, baking powder, cinnamon, baking soda and salt in large bowl. Cut in 4 tablespoons butter with pastry blender or 2 knives until mixture resembles coarse crumbs. Beat egg in small bowl, add pumpkin, heavy whipping cream, vanilla and ginger. Beat until well blended. Add pumpkin mixture to flour mixture, stir until soft dough forms.

Turn out dough onto well floured surface, knead 10 times. Roll out dough into with a lightly floured rolling pin. I rolled mine out to be about 1/4 to 1/2 inch thick and then I used a pizza cutter to make triangles the size I wanted. Place triangles 2 inches apart on ungreased baking sheet. Melt remaining 1 tablespoon butter. Brush triangles with butter, sprinkle with sugar. Bake 10-12 minutes or until golden brown and wooden pick inserted in center comes out clean. Cool on wire rack 10 minutes. Serve warm with butter. Makes 15-20 small scones.

Frittata

2 tbs olive oil
1 medium onion
2 medium potatoes
1 small sweet potatoes peeled and thinly sliced
salt and pepper
8 beaten eggs
1 cup of fennel turkey sausage
1/2 cup mushrooms sauteed
3 tbs gorgonzola
1/2 cup parmesaen

Heat the oil in a medium nonstick skillet over medium heat. Add the onions, then arrange the potatoes over the onions. Sprinkle with salt and pepper. Cover and cook without disturbing for 10 minutes, until tender. Test with fork, if not done, cook for 3 to 4 minutes. Stir the potatoes and onions to mix. Sprinkle sausage and mushrooms over potatoes and onions then pour eggs evenly over the potatoes, sausage and onions. Cover and cook for 12 minutes.
Carefully place a large plate over the tog skillet. Wear a pair of oven mitts while you turn the plate over. Slide the uncooked side back onto the skillet . Sprinkle with cheese and cook uncovered for 4 to 6 minutes.
Serves about 4.

sweet potato, carmelized onions, gorogonzola and pepper sauce pizza

pizza dough
makes one 10" pizza
3 tbs hot water
3 tbs milk
1 1/4 tsp yeast
2 tbs olive oil
1/4 tsp salt
3 tbs whole wheat flour (I sometimes add part flax meal)
5/8 cup flour (plus more for kneading process)
1 small potato cooked and mashed

Mix water and yeast together. In a separate bowl mix milk and potato together. In a separate bowl, mix salt and flours together. Add wet ingredients to flour mixture along with olive oil. I use a mixer with the kneading attachment to knead my dough but roughly you want to knead for about 10 minutes. Add more flour as needed so that the dough is not sticking to you or the sides of the bowl. Then let rise for an hour and half so that it doubles in size.

Preheat oven to 500 with pizza stone in oven

pepper olive oil sauce
1 tbs cracked pepper
6 tbs olive oil
2 garlic cloves
1/2 tsp salt

Heat 3 tbs olive oil with the cracked pepper in pan to medium heat. Let simmer for 10ish minutes then strain the olive oil from the pepper. Then mix together a fresh 3 tbs of olive oil, garlic and salt with the strained pepper.

Pizza toppings
pepper olive oil
1 sweet potato sliced and baked
1 red onion chopped and caramelized
3/4 cup fennel sausage
top with gorgonzola, mozzarella and parmesan

I make mine on parchment paper for easy transfer and cleanup. Bake on pizza stone for 10 minutes then check it will probably take 15 but every oven is a little different.

smoked salmon mousse

fillet of smoked salmon
1 1/2 cups heavy whipping cream
8 oz cream cheese
1 onion chopped and caramelized
1 teaspoon horseradish
1 teaspoon brown sugar
1 tbs lemon juice
pepper and salt to taste
1 tbs capers (optional)

caramelize the onion. use food processor (mixer of blender) and mix cream cheese, heavy whipping cream, horseradish, brown sugar, lemon juice, salt and pepper until firms up. Flake salmon into smaller pieces set some aside for garnish. Add salmon and caramelized onions to mixture.

egg nog

4 egg yolks
1/3 cup sugar, plus 1 tablespoon
2 cups whole milk
1 cup heavy cream
1 teaspoon freshly grated nutmeg
2 egg whites
1 teaspoon vanilla/almond

Directions
Beat the egg yolks until they lighten in color. Gradually add the 1/3 cup sugar and continue to beat until it is completely dissolved. Set aside.

In a medium saucepan, over high heat, combine the milk, heavy cream and nutmeg and bring just to a boil, stirring occasionally. Remove from the heat and quickly stir about 1/2 cup of the hot milk into the egg and sugar mixture to temper it. Then return everything to the pot and cook, stiring, over low heat until the mixture reaches 160 degrees F. Remove from the heat pour into a medium mixing bowl, and set in the refrigerator to chill.

In a medium mixing bowl, beat the egg whites to soft peaks. With the mixer running gradually add the 1 tablespoon of sugar and beat until stiff peaks form. Whisk the egg whites into the chilled mixture.

I did the cooked version and it turned out so good! It takes a while for the foam to die down once you add the egg whites. Also to drink plain I mix it with a 1/3 milk because it is so thick.
Excellent in coffee! I have been drinking it in Longbottom Hazelnut Creme Coffee.

grilled corn salad

4 ears of corn
1 red bell pepper chopped
1 zucchini chopped
1 fennel bulb chopped
3 green onions
3 tbs cilantro
3 tbs lime or lemon juice
3 tbs maple syrup
1/2 tsp salt
1/4 tsp pepper

grill corn for about 10-15 minutes
grill peppers, zucchini, and fennel until softened and blackened a bit
cut kernel into a bowl, combine with all other ingredients
serve at room temp.

i got this recipe from my friend brandi johnson and I modified it a bit

thai coconut salmon

ingredients:

4 thick salmon steaks
2.5cm/1in piece Galangal root grated (like ginger root but thai style
2 large cloves garlic, peeled and cut into small, very thin slices
3 tomatoes tomatoes, peeled and sliced
1 fresh red chilli, de-seeded and sliced as finely as possible, I used red chili sauce
2 small yellow peppers, de-seeded and thinly sliced
4-6 cardamom pods, roughly crushed
14fl oz tinned coconut milk
sea salt
2 limes, juice only
handful of fresh mint leaves, chopped

directions:

1. Put the fish steaks in a fairly shallow ovenproof dish with a lid, into which they fit quite closely.
2. Scatter the tomato, and yellow pepper over and around the fish and the cardamom pods in between.
3. Empty the coconut milk into a separate mixing bowl, add a good sprinkling of sea salt, ginger or Galangal root, garlic and gradually stir in the lime juice. Pour the mixture gently over and around the fish and cover the dish.
4. Preheat the oven to 300F. Put the dish on the center shelf and cook for 40-50 minutes, until the fish is lightly done. To discover this insert a small, sharp knife into the center of one of the steaks - if the flesh is slightly darker pink in the center it will be perfectly cooked. Remove from the oven.
5. Before serving scatter the mint leaves on top and serve over rice.

brown sugar nut salmon

ingredients:
salmon fillet
brown sugar
ground nut of choice ( I like hazelnuts, almonds, cashews and macadamia nuts)
garlic clove
salt and pepper to flavor

Mix all ingredients together and then spread all over fillet

cook temp: broil or 425 for 8 min or until cooked through