Eating healthier and dropping a few pounds is on the table (you’ll excuse the expression), once again.  This time, it’s my turn by doctor’s decree. I’m following my own advice – not going off the deep end, not going into deprivation mode, but rather, transforming some favorites into equally delicious alternatives.  Let’s face it.  If you have to work that hard, you’re not going to stick with it, right?

Oh, don’t panic. It’s not like I’m going to stop posting cheesecake, you know?

But for some reason, every winter I seem to go on a pancake kick (see here and here).  Must be the cooler weather, making me want something a bit more soul-satisfying than a bowl of cottage cheese. Well, we bought a cheap waffle iron on sale, recently, and once I figured out how it works, I started playing with waffle batter recipes.  This one’s a winner!

Buckwheat Pecan Waffles

Ingredients:

• 1 cup unbleached all-purpose flour
• 1/2 cup buckwheat flour
• 1/4 cup cornstarch
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp table salt
• 2 tsp granulated sweetener (I used xylitol, but Truvía, or sugar are great, too)
• 1 1/2 cups milk (regular, 2%, buttermilk, or soy milk all work just fine)
• 1/3 cup vegetable oil
• 1 large egg
• 1 tsp vanilla extract
• Coarsely chopped pecans

Preparation:

In a medium bowl, whisk together all of the dry ingredients, including the sweetener.  In another bowl (or large measuring cup), whisk together all of the wet ingredients.  Add the wet mixture to the dry, and mix together until smooth.  If the batter seems too thick, add a little more milk.  Allow the batter to rest for 30 minutes.

Heat up your waffle iron (give it a shot of cooking spray, if needed), sprinkle your desired quantity of chopped pecans directly onto the cooking grid (anywhere from 1 tsp to 1 Tbs – your choice), ladle in just enough batter to cover the grids, close the cover, and bake until browned and crispy.

Serve with your choice of butter (I like Smart Balance Light) and/or syrup or jam and/or fresh fruit. Pictured here, is Freakin’ Flamingo Sugar-Free Strawberry Vanilla Jam.  Of course.

Notes:

The pecans are actually totally optional.  You don’t have to use them – these waffles are extremely delicious without them, too. But they add such a wonderful texture, and the flavor is just so complimentary with the buckwheat, that I strongly recommend that you use them – unless you have some kind of nut allergy.

I’m not giving you an estimated yield of waffles this time, because everyone’s waffle maker is different.  Mine yields five waffles that measure 6 1/2″ across.  Yours may have a smaller, shallower cooking area(s).

I’m also not giving you estimated cooking times.  My el-cheapo waffle maker beeps, thinking it’s finished, at 1 minute.  Which is ridiculous.  I’ve worked out the cooking time for mine, to be 4 minutes.  Yours might be faster or slower, so check.

I have tested all of the variations in the ingredients list, so make any of those substitutions with confidence.  And no, I’ve received no compensation from any of the brands I mention.  I happen to like them, we use them, and I keep them in my pantry and fridge.  Except for the jam, of course. I do get compensation from that, because, well, I sell it. And it’s delicious. And the sugar-free ones don’t taste sugar-free or have that weird artificial sweetener aftertaste. End of plug.

Light, fluffy, crispy, and satisfying on every level. That’s a diet I can stick with. How about you?

I made Multigrain Pancakes for breakfast, this morning. And they were awesome. But, what is it about the month of January that makes me want to take another look at pancakes? I mean, last January I gave you the Best Buckwheat Pancakes Ever. Now, this?

I think, like most of you, I’m suffering from “Holiday Hangover” – looking back over all the decadent fat and sugar-laden foods we’d consumed over the last couple of months, and saying to myself, “Self, time to get yourself in check.” Don’t worry, I’m sure it’ll pass. But in the meantime, I want pancakes. Light, fluffy, tasty pancakes that have something going for them in the nutrition department. Choices. It’s all about choices, people.

Multigrain Pancakes

Ingredients:

1 cup all purpose flour
1/2 cup oatmeal, ground
1/4 cup buckwheat flour
1/4 cup flax seed meal
2 tsp. baking powder
1/2 tsp. table salt
1 packet Truvía (or 2 tsp. sugar)
2 Tbs. Smart Balance Light Spread (or butter or margarine)
1 1/2 cups plain soy milk (or dairy milk of your choice)
1 large egg

Preparation:

In a large bowl, whisk together all of the dry ingredients (flour through sweetener).

Melt the Smart Balance (or butter) and allow to cool a bit. Measure the soy milk into a 2-cup glass measuring cup, add the egg and whisk together. Add the melted Smart Balance or butter and whisk thoroughly.

Add the wet ingredients to the dry and whisk together until completely combined.

Spray a large frying pan or griddle with cooking spray and heat it until a few drops of water bounce around before evaporating. Pour about 2 tablespoons of batter for each pancake. Turn when the tops develop bubbles and the edges look dry. Cook the second side for about 3 – 4 more minutes, or until brown.

Serve with additional Smart Balance and/or whatever you like. Personally, I think they make a dandy platform for one of my Freakin’ Flamingo Jams. Oh, come on – you would have been disappointed if I hadn’t slipped a plug in there, somewhere! The jam in this photo is a new one I’m working on, Strawberry Mojito. Almost ready for prime time.

Makes about 16, roughly 4-inch pancakes.

Notes:

One more time: I receive no consideration for using Smart Balance Light, or any other brand. I have it in my fridge because we like it and for its stated healthy composition. If you want to use something else, feel free

And, of course, this recipe is easily multiplied to feed a crowd. You can freeze any leftover pancakes with pieces of waxed paper or parchment paper slipped between each one, in a freezer bag, and reheat them from frozen (don’t thaw them) in your oven or toaster oven, whenever you want them!

Mike loved these so much, he instantly began thinking of other uses for them, besides breakfast. Slathered with cold jam, topped with whipped cream and a strawberry, it’s dessert. Leave out the sweetener, make the batter a bit thinner, and cook them at silver dollar size, and you have a savory pancake that’s a perfect base for an appetizer. And then he begged me not to post the recipe!

I love my husband.

Ah, guilt.

This period of time between Halloween and New Year’s Day is filled with rich holiday foods, sugary cakes and candy and cookies and sweets. And I’m guilty of peppering you with those things, too. It’s like the world has given us permission to indulge without regret and without regard to our waistlines.

Even my husband’s doctor gave him a free pass to not worry about his diet until after the first of the year! And in a side note, told him that he’ll probably take him off of the Metformin (diabetes drug) in March or April. Yay!

But I admit to feeling guilty once in awhile that I’ve been concentrating on all these decadent delights, with very little in the way of good, healthy food that you can eat without guilt. You know, in between Christmas cookies and cupcakes. It’s the Jewish mother in me.

So, just for you (and hubs), I created this healthy, sweet, moist, and delicious muffin that you can serve to anyone for breakfast or as a snack, without saying that it’s good for you. In fact, if I could come up with a guilt-free frosting, you could call it a cupcake! It’s simple and quick to throw together, too.

Guilt-Free Pumpkin Ginger Muffins
(makes 12 regular-sized muffins)

Ingredients:

1 cup all purpose flour
1/2 cup oatmeal, ground*
1/4 cup pepitas (pumpkin seeds), ground*
1/4 cup whole wheat flour
1/4 cup flax seed meal
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
2 tsp ground ginger
12 packets Truvía (stevia sweetener)

4 large egg whites
1/4 cup agave nectar
1/2 cup unsweetened applesauce
1 cup pumpkin puree
1/2 cup orange juice

1/4 cup chopped crystallized ginger (optional)

Preparation:

Preheat oven to 375º F. Place muffin/cupcake liner papers, or silicone liners, in a 12-compartment muffin tin and set aside.

In a large bowl, whisk together all of the dry ingredients until well combined and make a well in the center. Add all of the wet ingredients into the well, and whisk together until the batter is smooth. Fold in the crystallized ginger, if using.

Divide batter evenly into the prepared muffin liners and bake for 25-30 minutes, or until a wooden skewer, inserted into the near center, comes out clean. Allow to cool for about 20 minutes before serving.

*Variation: Add 3/4 cup dried cranberries (as I did in the batch photographed here). The cranberries add an additional textural and sweet element without going over the top – delicious! This will also increase your yield by about 2 muffins, so prepare extra liners.

Notes:

I love ginger and I made these pretty ginger-assertive to complement the pumpkin. Feel free to cut the amount of ground ginger if you think it’s too strong. Won’t hurt my feelings. ->Sniff<-

As an attractive garnish, instead of adding all the crystallized ginger to the muffin batter, sprinkle half of it (about 2 Tbs) on top of the batter after loading up your muffin cups, before baking. Of course, the crystallized ginger does add sugar, so omit it if you want to go completely sugar-free.

Super low in fat, no sugar (except in the crystallized ginger, if you’re using it), and multigrain / high-fiber, not to mention all those lovely vitamins and beta carotene in the pumpkin, it doesn’t get much more guilt-free than this, people! That also makes these muffins suitable for people with sugar-restricted diets and at the very least, type 2 diabetics.

Since it’s heat-stable, I’ve been curious about baking with Truvía, one of the new stevia-based sweeteners, and I have to tell you that I’m super-pleased with this first effort. Maybe it’s the combination with the agave nectar, but there is absolutely NO artificial sweetener aftertaste in these muffins. If you didn’t know that these muffins are sugar-free, you would never be able to tell. I’m shocked, I tell you. Shocked. You may be able to prepare this recipe using another brand of stevia sweetener, but I used the Truvía and that’s what I’ll vouch for.

Like any good muffin, these freeze really well, too. Make up a batch, allow to cool completely, toss ‘em into a freezer bag, and chuck ‘em in the freezer.

* Measure the oatmeal and pepitas and run them through the food processor together. I used the mini food pro that came as an attachment with my immersion blender.

To review, Michelle over at Big Black Dog, organized a group to bake from the book by Dr. Jeff Hertzberg and Zoe François, Healthy Bread in Five Minutes a Day.

I’m a day late and quite probably more than a dollar short, to get this post up with our assigned Red Beet Buns in honor of Valentine’s Day. And yes, I skipped the Chocolate Espresso Bread – I just couldn’t do another sweet after MJ said to me: “You’ve been baking sweets since November!” Not exactly part of our healthy diet plan.

And even though I hate beets, when presented with a couple of free ones from my friend’s CSA box, it was obvious that the fates conspired to force me to make the assigned Red Beet Buns. So I made a quarter recipe and decided to at least get a little creative with the shaping, in line with the theme. So I pulled out my hearts and roses mini-bundt pans and squooshed the dough into each of the little compartments.

Although the dough rose quite nicely in the container after mixing, I was a bit disappointed in the lack of rise in the finished, baked product.

Probably had something to do with all the squooshing I did to ensure that that the baked “buns” would acquire the detail from the forms. Although smaller than I’d hoped for, they did bake through properly.

I sliced the roses and left the hearts whole and toasted them for Valentine’s Day breakfast, which (to me) improved the flavor, and filled them with vegetable cream cheese. The indentations in the heart-shaped ones lent themselves particularly well for filling!

Okay, they didn’t taste beet-y, and although they were a hit with MJ, I probably won’t be making these again because, well, because, you know, beets.

Please visit our current Bread Braid and see what others have been doing with our latest assignment!

I came home late from work the other night, and even though the temptation was great to order in pizza or take out Chinese, I resisted. I had just baked these light and fluffy burger rolls with the Soft Whole Wheat Bread dough recipe from Healthy Bread in 5 Minutes a Day, and was really eager to try them. So, in the interest of time – I was so hungry I could have chewed the arm off the couch – I grabbed some ground beef and some of my favorite cheats, and had supper on the table in literally, fifteen minutes! That’s less time than you can get a pizza – or even decide on your toppings!

This quickie meal blends the gentle heat of a favorite chili, the fun of a Sloppy Joe, and the goodness of whole wheat. By the way, this would make a great addition to your Super Bowl menu, too! Ready? Start your stopwatches:

Black Bean Chili Sloppy Joes

Ingredients:

2 Tbs corn oil
1 lb lean ground beef
1 16 oz jar Oxford Falls® Fried Green Tomato Salsa (or any tomatillo-based salsa)
1 15.5 oz can black beans (drained and rinsed)
1 14.5 oz can diced tomatoes
8 whole wheat or whole grain hamburger buns (toasted, if you like)

Preparation:

Heat the oil in a large frying pan over medium-high heat. Brown the ground beef. Add the jar of tomatillo salsa, stir, bring up to a simmer. Add the black beans and the diced tomatoes, including its liquid. Allow to simmer until most of the liquid has cooked off, about 5 minutes.

Serve over sliced burger buns. Serves 8.

Told you it was a cheat. A tasty, even pretty healthy cheat, at that. Want to make it even healthier? Change out the ground beef for ground turkey, or even ground chicken.

And those burger buns? They sprang from this edition of the HBin5 Challenge:

To review, Michelle over at Big Black Dog, organized a group to bake from the book by Dr. Jeff Hertzberg and Zoe François, Healthy Bread in Five Minutes a Day.

The current challenge is to bake 3 different things using the Soft Whole Wheat Bread Recipe: a loaf of bread, hamburger or hotdog rolls, and Apple Strudel Bread.

First, the straight-up sandwich loaf:

This is actually the second loaf I made. The first one was made with the original recipe from HBin5, and was a great hit. So much so, that the loaf was eaten before I could photograph it! This is an excellent sandwich loaf – soft, tight texture, and holds together, even sliced very thin. But I couldn’t help but wonder if I couldn’t make it even healthier for my borderline-diabetic husband.

In this version, I substituted light agave nectar for the honey as the sweetener, and substituted an 8 ounce carton of Egg Beaters (roughly the equivalent of 4 eggs) for the 5 eggs called for in the recipe. I also added 1/4 cup of flax seed meal, and to lighten it up a bit more, substituted white whole wheat flour for half of the whole wheat flour. While MJ detected only the slightest difference in taste from the original, it wasn’t anything pronounced, and I was instructed, “Don’t lose this recipe!” The highest praise.

Next up, were the burger buns you met at the top of this post. I used my kitchen scale to make these buns all the same size. They baked up soft, beautifully textured, yet sturdy. Delicious!

Last, but not least, is the Apple Strudel Bread. The same whole wheat bread dough is rolled out and rolled up with chopped apple, walnut, and (in mine) dried blueberries instead of raisins, all mixed with raw sugar and cinnamon. Yum.

This was perfect for the Jewish holiday, Tu B’Shevat, essentially our Arbor Day. As the 3 of you regular readers should know by now, a Jewish holiday doesn’t exist that doesn’t have certain food traditions attached to it and this is no exception. Traditionally, foods that contain tree fruit and nuts are served on Tu B’Shevat, and the apples and walnuts in this, definitely qualify.

Check out the other participants in the HBin5 Bread Braid to see what everyone else came up with!

Come back Tuesday for my first sponsored giveaway! Here’s your hint: Whether you’re a man or a woman, gourmet cook or home cook, you need this, and I’m betting most of you don’t have one!

Here’s a favorite healthy brunch option that I love – all food groups in one place, all the flavor, none of the deprivation!

Brie Strata

Ingredients:

2 tbs. Olive oil
1 medium onion, roughly chopped
1 medium green or yellow pepper, roughly chopped
4 ounces Mushrooms (any variety) sliced
4 cloves garlic, roughly chopped
1 6 ounce bag baby spinach
1 roasted red pepper (can be jarred), roughly diced
1 16 ounce bag frozen hash brown potatoes, thawed
8 eggs (or 4 eggs plus 1 cup liquid egg substitute)
2 cups milk
1 tsp. Salt
1/2 tsp. Pepper
1/8 tsp. Nutmeg
1 7.7 ounce Brie round(cold)

Preparation:
Sautee onions, mushrooms, garlic and peppers in olive oil over medium heat until soft, and onions are translucent. Add spinach, and continue cooking until wilted, stirring constantly. Remove from heat, add roasted red peppers and stir until combined.

Spray a 2 quart casserole dish with cooking spray and spread hash browns to cover the bottom of the dish evenly.

Cut the Brie (which should be cold) in half and put one half back in the refrigerator. Cut the other half into small cubes (no need to trim off the rind) and mix in with the vegetables. Cover the hash browns with the vegetable /cheese mixture, spreading evenly.

Whisk together the eggs, milk, salt, pepper, and nutmeg, and pour over the vegetable/cheese mixture. Refrigerate overnight or a minimum of 8 hours.

Preheat the oven to 350 degrees.

Slice the remaining half Brie thinly (again, no need to trim off the rind) and arrange on the top of the casserole. Bake for 50 – 60 minutes. Top should be browned. Let stand for 10 minutes before serving.

If you skipped yesterday’s posts hoping I’d move on to a happier subject today, you’re in luck!

I’m on a healthy cooking kick lately, most of which seems to be occurring over the weekend. If something works out, Mondays are the logical time to share that with you. Mostly so I’m forced to write it down and remember what I did. I can’t promise a new recipe every Monday – or even any kind of post, for that matter – but, hey! This makes 3 in a row… I think it’s a trend. At least it’s not a muffin!

Roasted Garlic & Spinach Pasta
– Makes 4 servings

1/4 cup olive oil
1 Tbs Smart Balance or butter
4 cloves garlic, chopped in large, coarse pieces
1 medium onion, cut in large dice
1 box whole grain short pasta (e.g., rotini)
1 package baby spinach
1 14-1/2 ounce can diced tomatoes
salt and pepper to taste
grated parmesan cheese to garnish

In a small sauté pan, heat olive oil and Smart Balance (or butter) together over medium-low heat.

Add the garlic, onion, a pinch of salt and a pinch of pepper. Stir together and reduce heat to low, stirring occasionally.

In the meantime, bring a large pot of salted water to a boil, add pasta and cook according to package directions to al dente. Drain and return to the pot.

Add the uncooked baby spinach to the hot, cooked pasta, pour the hot oil with the onion and garlic over the top, and toss together.

Turn the heat back on to medium, add the diced tomatoes, stir to combine, and cover the pot. Heat for an additional 4 minutes. Serve it up with a little grated parmesan on top, and enjoy!

I’m really liking these new whole grain pastas that are on the market now. They’re not as tough as the old whole wheat versions, they’re high in protein and fiber, and have much better-balanced carbs. I used the Barilla Whole Grain Rotini here, but Ronzoni also makes some good ones, and you can use anything that looks good to you – even a long pasta, if you like.

I’m also fond of those bags of baby spinach you find in the salad section of the store. It’s completely clean, tender, and so quick that, as in this recipe, you hardly need any direct heat to cook it.

What about the oil? Olive oil, as well as being tasty, is one of those healthy, monounsaturated fats. From Wikipedia: “Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. Olive oil contains the monounsaturated fat, oleic acid which has antioxidants such as vitamin E and carotenoids, and oleuropein, a chemical that prevents the oxidation of LDL particles. It is these properties that are thought to contribute to the health benefits of olive oil. Research indicates olive oil prevents peptic ulcers and is effective in treatment of peptic ulcer disease, and may be a factor in preventing cancer.” So, while it is a fat, it’s one of the good guys!

This is really quick to throw together on a weeknight, and – served with a salad, maybe some garlic bread – a completely nutritious meal – especially if you want to go meatless one or two nights a week.

Speaking of mangoes…

I was inspired last week by Elle’s Brown Butter Maple Blueberry Muffins, to try and make a version with less sugar and more good stuff that MJ (the hubs) can snack on that won’t completely sabotage his diabetes type II diet (he’s down 35 pounds and 2 pants sizes!). Please don’t make me use the word healthy. Makes it sounds like it’s made out of bark, or something. Anyway, thus was born the MultiGrain Blueberry Maple Muffin. And if you remember, I threatened you with a mango version.

I’ve been waiting all week for the mangoes to come in, and finally! I got several that were perfect! So, without further ado, I give you

MultiGrain Mango Ginger Muffins

1 cup all purpose flour
1/2 cup whole wheat flour
1/2 cup ground oatmeal
4 Tbs flax seed meal
2 tsp baking powder
1/2 cup Splenda for Baking (or 1/4 cup sugar &
1/4 cup Splenda)
1 tsp. ground ginger
1 cup ripe mango, cut in small dice
1/2 cup Canola oil
1 cup soy milk (I use plain, unflavored, but you can use what you like)
3 eggs (or 3/4 cup liquid egg substitute OR 2 eggs and 1/4
cup egg substitute)
1/2 tsp salt
4 Tbs candied ginger, finely chopped (optional)

Heat oven to 375, and lightly grease a muffin pan.

In a large bowl, sift together the flours, flax seed meal, baking powder, ginger, and Splenda.

In a smaller bowl, toss the diced mango with 1/4 cup of the flour mixture.

In another bowl, whisk the oil, soy milk, eggs, and salt.

Pour the wet mixture into the dry mixture, mix until just barely combined, and fold in mango and candied ginger (if using).

Fill the muffin cups about 3/4 full and bake for 20-25 minutes.

A toothpick poked in the center should come out clean.

Makes 12

Damn you, Elle, for getting me on this muffin kick! Okay, not really…

I’m not sure what’s gotten into me, lately. All I seem to think about and talk about is Food. With a capital F.

As soon as the mangoes come in, I’m going to make this with a cup of diced ripe mango and a tsp of allspice. Or maybe ground ginger. Hmmm.