Granola

Store-bought granola is often labeled as a health food. But, it generally isn't.  The problem... store-bought granola is often full of preservatives and other such unwanted items.  If that isn't bad enough, they are also often contaminated with peanuts (if the don't actually contain them). And if you can solve both of those problems, the cost usually is not worth the actual granola.

We did not eat much granola before we made our diet switch (because of the above reasons). Homemade healthy granola was one of the first things I started making myself about a year ago when I found out how healthy it could be and how easy it was. I went to a class taught by the Green Smoothie Girl and thought she had some good points on eating whole foods (or real foods). So, I went to her website and began looking at her recipes and tips. When I found this granola recipe and made it for the first time, I was hooked. I made a few changes to suit my tastes better, but it is still as healthy and delicious!

This recipe if full of fiber and will clean you out (in case you need that). If is also full of omega-3 fatty acids. Most Americans get far too many omega-6 fatty acids and not enough omega-3 fatty acids (you can thank processed foods for that). We should be getting a 1:1 ratio of omega-6's to omega-3's (or if that seems too hard, at least a 4:1) where most people get a ratio closer to 20:1 (or even higher!). So, in conclusion, eat lots of healthy granola (yes that would be a plug for my recipe) and less processed foods.  For more information on this subject (fatty acids), read "In Defense of Food" by Michael Pollan.

Granola

Mix well:
4 cups rolled oats (not instant)

1/2 cup raw wheat germ (found in the bulk section of a health food store)

1/2 cup shredded coconut (unsweetened - also found at health food stores in bulk)

1/4 cup ground flax seed (fresh ground is better)

3/4 cup nuts and/or seeds (walnuts, pecans, cashews, almonds, pumpkin seeds or hemp seeds)

1/8 cup sesame seeds (found in the bulk section of a health food store)

1 Tbsp. cinnamon

Heat on stove until barely melted, stirring together:
1/3 cup honey

1/4 cup pure maple syrup or molasses

1/4 cup water

1/3 cup extra virgin coconut oil

1/2 Tbsp vanilla

Once all liquids are melted and stirred together, pour liquid ingredients into the dry ingredients and mix until distributed evenly (this takes a few minutes). Spread granola out on greased cookie sheet.

Bake at 250 degrees F for 60-90 minutes or until dry (and enjoy the delicious smell in your house). Remove from oven and allow to cool completely. Once cooled, scrape the granola off the pan with a spatula - the chunkier the better. Keep in the pantry in cooler weather for up to 2 weeks or in the fridge for up to six weeks in a sealed container (I use a ziploc bag).

Here are some ways we like to eat granola:
* directly out of the bag as a snack
* added to homemade trail mix
* in a bowl with milk like cereal
* on top of plain greek yogurt mixed with homemade berry sauce (and a dab of honey)

Recipe adapted from Green Smoothie Girl

Jana

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Chunky Monkey Muffins

As you know, I have a thing for muffins. My kids love them, I love them, and my husband loves them (because they are fast and easy to grab on his way to work). They work for breakfast, lunch, snacks and even dinner (because breakfast for dinner is always a hit to switch things up a bit). I was introduced to this "type" of muffin in a gluten-free version and it looked so yummy, I wanted to find a "regular" version. This is what I have come up with. We LOVE it!! I hope you do too.

Of course, we have Mickey muffin tins!!

Chunky Monkey Muffins

1/2 cup sugar (or raw sugar)
2 eggs *
1 Tbsp vanilla
4 bananas, mashed
3/4 cups buttermilk (I have used regular milk and almond milk with great success)
1 cup butter, melted (or 6 oz. coconut oil, melted)
1 3/4 cups wonder flour **
1 1/2 cups white whole wheat flour (or regular whole wheat too)
2 tsp baking powder
1 tsp baking soda
1 tsp salt
2 Tbsp cinnamon
1 cup shredded coconut, unsweetened
1 cup chocolate chips (or 1/2 cup chocolate chips and 1/2 cup cinnamon chips)
1/2 cup finely chopped walnuts (optional)

Preheat oven to 350 degrees F.

Cream together sugar and wet ingredients (eggs through butter). * If you would like to replace the eggs in this recipe, I would use 1/3 cup applesauce for 1 egg and 1 Tbsp ground flax mixed with 3 Tbsp water (let sit until it gels) for the second egg. 

Mix in dry ingredients. ** If you are using a different whole grain flour than wonder flour, cut the amount back to    1 1/2 cups. Fold in the shredded coconut and chocolate chips.

Line or spray muffin tins. Scoop batter into muffin tins and fill 3/4 full. If using chopped nuts, sprinkle on top of the batter.

Bake for about 20 minutes. This recipe makes 2 dozen muffins (which I like - a little work with a big result). These can be frozen and thawed in the refrigerator overnight. I love to eat these with a little coconut oil spread on them (instead of butter) or some all-fruit jam. Yum!!

Recipe adapted from Tasty Kitchen

Disregard the dirty muffin tin - focus on the delicious looking muffins!

Jana

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Nut Butter Granola Bars

Don't ask me how I forgot to post this on Friday?! I had it all ready to go and than it totally slipped my mind. I guess when my routine is thrown off, everything else goes out the window. So, you are getting it Sunday evening so you don't have to wait until Tuesday.  Happy St. Patrick's Day!!

After taking my original granola bars on road trips and realizing that they don't stay together all that well and finding a big mess after any of the kids ate them, I decided that I needed to revamp my recipe. I needed one that held together better, but was still yummy and healthy.

These new granola bars have been with us to Disneyland (twice), Yellowstone, and countless other places. They are so much easier to eat and travel with. I think they taste even better. On our last trip to Disneyland, these are the only thing The Princess would eat - literally. It is a good thing the recipe makes a very large batch!

Nut Butter Granola Bars

1/2 cup butter

1/4 cup coconut oil

1/2 cup sucanat or brown sugar

1/2 cup brown rice syrup (can be found at health food stores)

1/4 cup honey

3/4 cup nut butter (I used this recipe)

3 tsp vanilla extract

3 cups quick oats

3 cups old fashioned oats

2 1/4 cups crispy rice cereal (we like Envirokidz Koala Crunch - regular or chocolate)

1 1/2 cup chopped nuts or seeds (any combo and variety - I used walnuts and pecans)

3/4 cup mini chocolate chips (optional)

Spray bottom of a cookie sheet with non-stick spray or cover with parchment paper.

In a large bowl, mix together quick oats, old fashioned oats, crispy rice cereal and nuts (or seeds).

In a large sauce-pan, add butter, coconut oil, sucanat (or brown sugar), brown rice syrup, honey and nut butter. Heat over medium-low heat, stirring occasionally until the mixture starts to bubble. Once bubbling, cook for 2 minutes while stirring. Remove from heat and stir in vanilla extract.

Pour wet mixture over dry mixture in bowl and stir (very well) until everything is coated.

Pour into prepared pan and press mixture evenly into the pan. I find this is easiest (and best) done with fingers. You want to make sure you press it down tight and compact. This will make your granola bars have maximum stick-togetherness.

Sprinkle mini chocolate chips over the top and gently press into the granola bars - again with your hands. DO NOT mix in chocolate chips with the dry ingredients before adding the wet stuff - you will no longer have chocolate chips in your granola bars but have chocolate granola bars instead (as you can tell from the lack of chocolate chips in my picture).

Place the whole pan of bars in the refrigerator and let cool for at least 30 minutes. Cut into bars as big or small as you want. I like to wrap my bars in plastic wrap and store in the refrigerator. They hold together better when cold. We have kept ours in the fridge for up to 2 weeks and they are still tasty. I bet they would last longer, ours just never make it longer before they are gone!

Adapted from Two Peas and Their Pod

Jana

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Egg-less Double Chocolate Muffins

With all this cold weather, I have been craving warm foods. Soups are great, but I have really been craving muffins and breads. And chocolate! Since we have changed our diet and gone to a more whole foods diet, when I am craving something chocolate or sweet, I choose not to go buy anything, but to make something instead. This is what I decided would fill my cravings. The best of both worlds!

These are great for dessert, an after school snack - I actually fed them to my kids for breakfast the next morning (I am a super-cool mom sometimes).

 Notice the earring? She was dressing up as a "real"Princess

Egg-less Double Chocolate Muffins

2 cups wonder flour (or 1 3/4 cup all purpose flour)

2 tsp baking powder

1/2 tsp baking soda

4 Tbsp unsweetened cocoa powder

1/2 cup raw sugar

1/2 cup semisweet chocolate chips, plus 1/4 cup for sprinkling

1 cup non-dairy milk

1/3 cup coconut oil, melted

1/3 cup unsweetened applesauce

3 Tbsp plain yogurt (I prefer greek yogurt)

1 tsp vanilla extract

Preheat oven to 400 degrees F. Lightly grease a standard muffin tin or line with 12 paper muffin cups.

In a large bowl, combine the flour, baking powder, baking soda, cocoa powder, sugar and 1/2 cup of chocolate chips.

In a medium bowl, combine the milk, oil, applesauce, yogurt, and vanilla. Whisk to combine.

Add the wet ingredients to the dry ingredients and stir until just combined. Batter may be slightly lumpy.

Divide batter between the prepared muffins tins. If you want your muffins to be over-the-top big muffins, only fill 8-10 wells in your muffin tin. Sprinkle the remaining 1/4 cup chocolate chips on top of the muffins.

Bake in a preheated oven for 18-20 minutes.

We love our mini muffin tin... although it may cause you to eat more because they are so easy to pop in your mouth! (Bake mini muffins for only 12 minutes)

Recipe adapted from My Baking Addiction

Jana

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Pineapple Bliss Green Smoothie

We have an on/off relationship with green smoothies. The Brothers DO NOT like them, which I find weird since they will eat an entire plate of spinach, but won't drink it when it is mixed with fruit. Go figure.  I get tired of fighting them over it so sometimes we just don't do them. But, lately we are back with daily green smoothies. The Princess LOVES green smoothies and will drink mine if she doesn't have her own. This is her absolute favorite green smoothie (and mine too)! It tastes more like a treat than a good-for-you green smoothie.

I buy green grapes in the summer when the price is good and freeze them in 2 cup portions. I do the same with pineapple. I prefer this made with coconut milk (although it is still good with water) - it makes it nice and creamy. Yum! I think it tastes like pina colada.

This makes a large amount. We like to freeze the extra in "smoothie pops" (using Norpro silicone molds) or into popsicles.

If you aren't a green smoothie fan yet, here are some reasons to get more greens in your diet (whether through smoothies or eaten by themselves).
1. Helps with varicose veins
2. Builds a high red blood cell count
3. Helps prevent cancer
4. Helps clean the liver
5. Helps counteract toxins
6. Provides iron to your organs
7. Improves vision
8. Revitalizes vascular systems in the legs
9. Eliminates body odor
10. Helps with milk production
11. Regulates menstruation
12. High in vitamin K and E
13. Contains more bio available calcium than other foods
14. Contain essential amino acids
15. Loaded with chlorophyll (meaning oxygen)
16. Creates an alkaline environment

Greens are the most nutrient dense food out there. So, give this smoothie a try for a super yummy way to eat greens!

Pineapple Bliss Green Smoothie

2 cups water (or coconut milk - or even coconut water)

1 banana

3-4 handfuls of spinach (I freeze mine so it lasts longer)

1/4 large pineapple (fresh/frozen - not canned)

2 cups frozen green grapes

sliver of lime with the peel (be careful, it is easy to get too much)


Put all ingredients in blender in the order listed (I use my Blendtec and this is the order recommended for it, you can switch up the order for your blender if you need to). Blend until smooth and creamy. Enjoy!!

Recipe from Unconventional Kitchen

Jana

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Cinnamon Chip Scones

Growing up in Utah, scones were bread dough that was deep fried and topped with honey and butter. It wasn't until I visited back east when I was pregnant with The Princess that I learned there were other types of scones. While I still like the "Utah" variety, I prefer the "real" scones (I'm sure I will offend some Utahns by referring to their scones as not the real thing). "Real" scones are much healthier, not so greasy, and definitely not so messy.

I had a bag of cinnamon chips laying around my house (that I bought on a whim because they looked so yummy) and needed to figure out what to do with them. Lately, I have been craving some warm bread or muffins (since the temperature hasn't made it above 25 degrees for more than 2 days in the last 2 weeks) and decided I would combine my need to use my cinnamon chips with my craving... and this was the result. Yummy scones that are healthy enough for a quick breakfast paired with some fruit, a green smoothie (because if you are like me, a green smoothie alone will not last all morning), or some plain greek yogurt mixed with fruit. The Princess says it is like eating a cookie... a cookie for breakfast!

Cinnamon Chip Scones

2 1/4 cups wonder flour (or other whole grain flour)

1 1/4 cups soft white wheat flour

1/4 cup raw sugar

2 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

3/4 tsp cinnamon

1/4 tsp nutmeg

3/4 cups cold butter

1 cup buttermilk

1 tsp vanilla

3/4 cup cinnamon chips*

Melted butter (optional)

Coarse sugar (optional)

Preheat oven to 425 degrees F.

In the bowl of a stand mixer, combine dry ingredients. Cut in butter until coarse crumbs form. I used the blade of my mixer to do this instead of doing it by hand and it worked great (and was much easier!). Stir in buttermilk and vanilla. Fold in cinnamon chips. Turn onto a lightly floured surface and knead gently for a few minutes.

Here is where you will have two options. I made my scones both ways and they worked out equally as well, just pick the method you prefer.

Method #1: Divide in half and pat into 7-inch round circles. Brush with melted butter and sprinkle with coarse sugar (like turbinado sugar). Cut into 6 or 8 wedges. Place on baking sheet.  Bake at 425 degrees F for 10-12 minutes or until the tops begin to brown.

Method #2: Divide in half and pat into two 8-inch pie pans. Brush with melted butter and sprinkle with coarse sugar (like turbinado sugar). Bake at 425 degrees F for 12-14 minutes or until the tops begin to brown. Cool slightly, cut into 6 or 8 wedges.

* I was able to find Hershey's brand cinnamon chips that are not manufactured in a facility with peanuts. Don't buy the Nestle brand.

Recipe adapted from How Sweet It Is

Jana

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Homemade Granola Bars

When there are kids in the house, snacks are a common thing of discussion. What is allowable? When are snacks allowed? How big should snacks be? Blah, blah, blah... We are always struggling with snacks at our house. The Princess prefers to eat "snacks" all day and no meals. That drives me crazy! 

But, whatever your rules are about the when, where and what of snacks... it is always nice to have healthy options that your kids like to eat. The Princess and her brothers like fruits and vegetables (mostly) but sometimes we need a more substantial snack. That is where granola bars come in. They are easy to grab, portable and kids like them. Next week, I will clue you in on where we used our granola bars - stay tuned!! Unfortunately, granola bars and peanut allergies DO NOT mix. So, when I found a basic recipe, I knew it would come in handy. I made a few changes to make them a bit healthier and more to my liking. They ended up turning out so well... The Princess and her brothers ate all the bars within a few days (and it only took that long because I limited them to 2 a day)!

Homemade Granola Bars

1 cup brown rice crispy cereal

1 3/4 cups quick cooking oats (not rolled oats)

2 Tbsp ground flax seed

2 Tbsp wheat germ

1/4 cup coconut oil (or butter)

1/4 cup honey

1/4 cup sucanat

1/2 tsp vanilla

2 Tbsp mini-chocolate chips

In a large bowl, stir brown rice cereal, oats, ground flax and wheat germ together. Set aside. 

In a small pot, melt coconut oil, honey and sucanat together over medium-high heat until it starts bubbling. Reduce heat and cook 2 minutes. Add in vanilla and stir. Pour over dry ingredients and mix well to moisten all ingredients. 

Pour into lightly greased small jelly roll pan (about 12x8) and press to be about 3/4 inch thickness. If your pan isn't small enough, pack the mixture into one side. You really want to press them down so they stick together. I had to work at getting them squished tight in the pan - so don't give up! I also found it that if I doubled the recipe, they fit nicely in a 9x13 pan.

Sprinkle with mini-chocolate chips and press down lightly. Cool on countertop until room temperature (about 2 hours) or until the chocolate chips are set before cutting into bars. Wrap in plastic and store at room temperature. 

If your granola bars don't stay together very well you might have made them too thin or you may need to pack them tighter next time. Try putting them in the fridge for 20 minutes to hold them together better. 

You can play with the ingredients and add whatever you like... raisins, cinnamon, craisins, shredded coconut, finely ground nuts... the list is endless! Just make sure you end up with about 3 cups of dry ingredients so cut back the oatmeal accordingly or add a touch more coconut oil (or butter).

Recipe adapted from Lauren's Latest

Jana

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Pumpkin Quinoa Granola

Thanksgiving is almost here... where has the time gone? It seems like the past few months have flown by and now the year is almost over. So, what does the end of the year coming up so fast have to do with granola? Absolutely nothing.

But, speaking of Thanksgiving, there are a lot of posts on Pinterest and food blogs with recipes for breakfast on Thanksgiving day. The problem with most of the ones I have seen is that they are very rich, full of sugar and fat and not a great way to start a day that will most likely be full of other food that falls into that category. I wanted to post a recipe that would be a yummy yet healthier way to start your Thanksgiving day.

Most store bought granola, while touted as a health food, is anything but healthy. It also may contain or be contaminated with peanuts. I prefer to make my own and it is super easy!

This post is the debut of a recipe on my blog containing quinoa... which is hard to believe because I use it quite often. For those who have never cooked with quinoa, here are some interesting facts about this superfood.

* High in protein - Quinoa has more protein than any other grain, it also contains the 9 essential amino acids making it a complete protein
* Lowers your blood pressure - Quinoa is high in magnesium which relaxes blood vessels helping to lower your blood pressure and improve overall heart health
* Helps reduce migraines - Quinoa is high in magnesium which helps with the constriction and rebound dilation of blood vessels that are characteristic in migraines. Quinoa also has riboflavin which has been proven to lessen the frequency of migraines
* Fights off dangerous cancer and disease-causing substances - The manganese and copper found in quinoa are powerful antioxidants that help fight disease
* Higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc than wheat, barley and corn
* Gluten free - Quinoa is a gluten free food and good for those who can't tolerate any grains because it is a seed (it is actually related to spinach - which is why it is a powerhouse when it comes to nutrition).

For more information on quinoa, check out this post from Unconventional Kitchen.

I like to eat my granola as cereal with vanilla almond milk on top. You can also add it on top of yogurt or applesauce or eat is straight out of a bag as a snack.

Pumpkin Quinoa Granola

1 cup brown rice cereal (like Rice Krispies except made from brown rice)

1/2 cup instant oatmeal

1/2 cup cooked quinoa

2 Tbsp ground flax seed

1/4 cup shredded coconut (preferably without added sugar - get it at a health food store)

1 Tbsp coconut oil

2 Tbsp pure maple syrup

1/2 cup pumpkin puree

1/2 tsp pumpkin pie spice

1 tsp vanilla

1/4 cup finely chopped walnuts * (optional)

1/4 to 1/2 cup dried fruit (raisins, cranberries, cherries, etc...) (optional)


Preheat oven to 300 degrees F. Line a rimmed baking sheet with parchment paper (or tinfoil in a pinch).

Combine brown rice cereal, oatmeal, cooked quinoa, ground flax, shredded coconut and chopped walnuts (if using) in a bowl.

In a small saucepan heat coconut oil, maple syrup, pumpkin puree, pumpkin pie spice and vanilla over low heat until melted and incorporated. Stir into dry mixture.

Spread in a single layer on prepared baking sheet. Cook for 30 minutes, stirring every 10 minutes. Let cool on baking sheet. Break into clusters and mix in dried fruit (if using).

* One of the nice things about using quinoa in this recipe is that if you are unable to use nuts, there is still protein making it a filling breakfast.

Recipe adapted from Cookie Quinoa

Jana

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Honey Roasted Cashews

Where has the time gone? I had great intentions of posting this recipe a week ago... and the sad part is, I'm not really sure what has kept me from posting. Just trying to recover from vacation and get ready for Halloween, I guess. I always wonder when life will slow down, but if it ever did, I'm sure I would be really bored. So, here's to a busy life!

This recipe can be used in so many ways. We like to use it in homemade trail mix, but it is also great on salads, in pasta dishes and eaten plain as a snack. You can also use different kinds of nuts, like almonds, walnuts or pecans.

Homemade Trail mix

Honey Roasted Cashews

1 lb. raw cashews (approx. 3 1/2 cups)

2 Tbsp. raw honey (preferable local)

1 1/2 Tbsp. pure maple syrup

1 1/2 Tbsp. butter (or coconut oil)

1/2 tsp. salt

1 tsp. vanilla

1/4 tsp. cinnamon

2 Tbsp. turbinado (or raw) sugar

Preheat oven to 350 degrees F and line a baking sheet with tin foil.

Measure out all ingredients and combine the honey, maple syrup and butter. Microwave until butter is melted. Add salt, vanilla and cinnamon to the honey mixture and stir.

Place cashews in a medium size bowl, pour honey mixture over the nuts and toss. When coated, spread on prepared baking sheet (spreading to form a single layer) and bake for 6 minutes.

Remove from oven as stir. Place nuts back the oven and cook for another 6 minutes.

Remove nuts and pour them into a clean bowl. Toss with raw sugar and a little more salt (to taste) and let cool, stirring occasionally). When completely cool, scoop into glass jar with an air-tight lid.

If tree nuts are a no-no in your house, you might also try this with sunflower seeds or pumpkin seeds.

Jana

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Healthy Snacks (and road trippin')

This past weekend, we spent approximately 14 hours in our car driving to (and back from) the sunny state of Arizona to visit cousins. It was great to go back to "summer" for the weekend - playing outside, going swimming (even if it was so cold we only lasted a few minutes) and getting away from school and responsibilities.. We were able to relax - despite the fact that there were 8 kids under the age of 10 in the same house - and enjoy time with family. We are very lucky that one of The Princess's cousins also has a peanut allergy so when we visit them, we don't have the added stress of worrying about what she will eat.

Aren't road trips so fun? Well, we all know that when little kids are involved they might not be the best of times in the moment. But when the kiddos are good and you are driving through beautiful and scenic areas, they can be somewhat enjoyable. Of course, I forgot my camera so there aren't any pictures of the fall leaves and red rock we encountered on our drive. We got a few pictures of the cousins, but you know how it is when kids don't want to be in pictures (especially after 3 hours of church). If you look at them all collectively, you can catch a glimpse of everyone looking and smiling.

Part of road trips is, of course, the snacks. Generally, though, they aren't the most healthy. Here are a few snack ideas that are allergy safe, healthy and yummy! All of these snacks are kid friendly (and great for adults too) and are safe for those with peanut allergies. If you have other allergies, make sure to check labels. 

1. Stretch Island Fruit Leather is one of our favorites. They are 100% natural and have no food additives. They have no added sugar - all sugar comes naturally from the fruit. They are made with gluten and lactose - free ingredients. The only problem is... I have to limit The Princess or she would eat 10 in a sitting. I buy them at Costco for about $0.50 a fruit leather.

2. Go Go Squeez Applesauce is another crowd-pleaser. They contain no genetically modified ingredients, are gluten-free and vegan. They also include no added sugar! These can be found at any grocery store.

3. Kids always love crackers and Triscuits are our favorite. They contain only a few simple ingredients that are natural and not created in a lab. We love them paired with string cheese.

4. Popcorn is always a kid pleaser and this version of Homemade Kettle Corn is a hit at our house. This recipe is super, duper easy, can be made very quickly and is healthy!

5. Trail mix is a great choice for road trips because it adds some protein. Because most store bought trail mixes contain peanuts (or the other nuts 'may contain peanuts'), we always avoid them. They generally contain added salts and oils as well. We love to make our own Homemade Trail Mix using raw almonds, raw cashews, raw sunflower seeds, raw pumpkin seeds (when we have them) and some kind of dried fruit.  You can also roast any of the above for a different flavor. For a sweet tooth, try making your own honey roasted almonds or cashews.
*I buy most of my raw nuts separately at Costco because their nuts (walnuts, almonds and pecans) have not come in contact with peanuts. I buy my raw cashews at Good Earth (after checking to make sure their nuts come packaged separately and haven't contacted peanuts). Just avoid anything that makes you feel uncomfortable as everyone's allergies are different. 

6. Obviously whole fruits are always a good choice. The Princess loves grapes, apples and bananas. Other choices that are great are pears, oranges and clementines.

Jana

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