When You Can’t Have Chocolate…

High and low, far and wide, I’ve searched but the one on the left does not exist in Alaskan stores…

 

Have you heard of this tasty hot cereal called Malt-o-Meal? It’s been a staple at my house since before I was born. When I was little we ate so much of the chocolate kind with sugar on top. It was like the dessert Mom let me eat for lunch! These days I wouldn’t be so liberal with the refined sweetness, but I say keep the chocolate coming! Sadly, though, I’ve searched all over for this variety and only came up with the “Original” flavor. It’s just not the same when you want a chocolatey fix for breakfast (or lunch or even dinner!)…
Yesterday I came up with a recipe to turn boring original into a tasty vanilla! It was so exciting that I wanted to share this revelation with everyone. So here it is:

3 Tablespoons of Malt-o-Meal dry cereal
~3/4 cups water, depending on how thick you want it…1/2 teaspoon vanilla extract
~2 Tablespoons of organic coconut palm sugar
1-2 Tablespoons ground flax seed (just because you can!)
*cold processed vanilla whey protein powder
*directions on box call for optional salt, I didn’t add it because I don’t like to increase sodium content…but it’s up to you!

Cook according to directions (it’s easy, just boil water and add slowly while stirring). While your water boils add palm sugar, flax seed, protein powder, and vanilla to your bowl. When your plain Malt-o-Meal is done cooking and is the thickness you want, add it to the bowl and combine. Enjoy hot, but don’t forget about your utensils and pot you used, let them soak while you eat, or it will be forever cemented to them.

20130916-111821.jpg

It doesn’t look like much, but it tastes great and is free of refined sugars and natural flavors (whatever those may be) and is full of essential nutrients and protein! Just make sure your protein powder is not an isolate variety with artificial sweeteners such as aspartame, acesulfame K, sucralose, etc. More on protein powders and a helpful guide here; I use this one.

Advertisements

Healthy Potluck Treats!

For about this past month or so I have participated in a nutritional study where we were part of a group that met weekly and discussed fruits, vegetables, whole grains, fats, and sugars. We had a potluck at the end on Saturday and I got so excited to bring healthy treats. Here are the recipes for the 3 treats that incorporated the components of the nutritional information we learned over the course of the study.

20130506-103037.jpg
No Bake Energy Bites (aka peanut butter balls)
borrowed from smashedpeasandcarrots.blogspot.com
I got this recipe from my mom who has been making these for a couple of years. They have whole grains, natural sweeteners (plus chocolate chips…), and healthy fats (omega’s from flax seed).

All you have to do is combine these ingredients in a bowl until incorporated then roll into balls. It made about 20 for me, I used one of those tiny ice cream scoops.

1 cup old fashioned oats
1/2 cup nut butter (I used peanut, but almond, cashew, etc. would be tasty too)
1/3 cup honey
1 cup coconut flakes (or shredded)
1/2 cup ground flax seed
1/2 cup mini (or full sized) chocolate chips
1tsp vanilla

Coconut Snowballs
This recipe was borrowed from deeprootsathome.com
Despite their name they are nothing like the pink Hostess snowballs made from coconut covered marshmallows. I also got this recipe from my mom and they’re pretty simple too, just combine these ingredients in a mixer and mix until it sticks together, roll it into balls (again those little scoops are very handy) and chill for at least an hour. Mom and I doubled it and it made 24. Includes natural, unprocessed sweetener and healthy fats.

1 cup shredded coconut
1/4 cup honey (can use pure maple syrup if you have it and like the maple taste)
2 Tbsp virgin coconut oil
1 tsp pure vanilla extract
1/8 tsp salt

Food Babe’s Low Sugar Cookies
borrowed from foodbabe.com
I have been loving Food Babe’s (Vani Hari) blog lately because it’s so informative and she has some cool recipes. This is a pretty new one that I’ve made a couple of times now in the past few weeks, the first time with organic evaporated cane sugar instead of organic coconut palm sugar because I didn’t have any. Mine turned out quite crumbly, but to save the. My mom gave me the idea to put them into muffin cups so I could bring them. I think this happened because I used the flax seed and water instead of the egg, so it didn’t bind as well. These taste great and can have the fruit component, natural, unprocessed sweetener, healthy fats, and whole grains. It made 13 large cookie for me, but the recipe says 20.

20130506-103153.jpg
Ingredients
½ cup coconut oil, melted
¼ cup coconut palm sugar
2 tbsp ground flaxseed with 5 tbsp water or 1 large egg (again I think the egg will bind it better, but not vegan)
1 tbsp vanilla extract
1 and ¼ cup almond flour
1 and ¼ cup old fashioned oats
½ teaspoon baking soda
½ teaspoon salt
2 tsp ground cinnamon
½ walnuts, chopped
½ dried currents (optional mix in, feel free to get creative, i.e. raw cacao nibs, goji berries, etc.)
*I used shredded coconut and chocolate chips instead of walnuts and currents.*

Instructions
1. Preheat oven to 350 F
2. Place the coconut oil, sugar in a bowl and stir until well combined
3. Add flaxseed or egg, vanilla extract and stir for another minute until smooth.
4. Add rest of ingredients and stir
5. Place dough mixture in fridge or freezer for 10 mins
6. Using an ice-cream scooper, scoop out dough and press each cookie on silpat or parchment paper lined baking pan
7. Bake for 15 minutes or until golden brown
8. Cool at least 7 mins and serve

20130506-103336.jpg

20130506-103345.jpg

20130506-103351.jpg

20130506-103400.jpg

20130506-103407.jpg
href=”https://woodenlegnamedsmith.files.wordpress.com/2013/05/20130506-103416.jpg”>20130506-103416.jpg

<a

Egg Salad Sandwich with a Twist.

I adapted this recipe from the one found here.
This is an egg salad sandwich recipe made with avocado instead of mayonnaise and I got excited because I love avocado and could eat them all day long while I find mayo to be quite gross. It’s very rich and sticks pleasantly to the bread.

Whole grain bread (I used Dave’s spelt)
2 boiled eggs
1/2 avocado
Mustard
Olives
Onions
Salt and pepper
Paprika
Tomato
Lettuce

Today I only had a quarter of an avocado left over so I halved the recipe, but it is flexible that way, as long as you have a 4:1 egg to avocado ratio. But it’s really as simple as chopping up ingredients and mixing them together.

20130426-195418.jpg
Cut up avocado, size depends on how chunky you want it to be, same for all ingredients.

20130426-195614.jpg
Peel and chop up the eggs.

20130426-195709.jpg
Combine the avocado, eggs, onions, olives, mustard, salt, pepper, and paprika in a bowl and mix until desired consistency.

20130426-195844.jpg

20130426-195856.jpg
Lightly toast the bread and have the tomato and lettuce ready for your egg salad. Today’s was a lunch to-go. The great thing about this egg salad is that it doesn’t smell quite as strongly as traditional made from mayonnaise.

20130426-200116.jpg
Then the only thing left to do is enjoy your funky looking, but oh so good tasting sandwich! It’s super filling, too!

Let me know if you try this recipe or any creative variations and what you think about it!