Sweet Potato Muffins

Annoyingly, grocery stores seem to think that people don't use canned pumpkin year-round since I haven't been able to find it in any stores near me. Thus, I decided to make sweet potato muffins instead! I used fresh sweet potatoes that I boiled and then pureed, but if you don't have time, you can use canned, just decrease the sugar by 1/4 cup since it usually comes canned in a sugar or corn syrup.

Notes:

1. These muffins are soft and creamy inside, and a little dense; if you prefer a drier muffins, increase the flour by 1/4 cup (but they will come out a little heavy).
2. To really kick these muffins to the next level, add 1 tsp of lemon or orange zest.

Sweet Potato Muffins

Ingredients:

1 1/2 cups cooked, pureed sweet potatoes
1/3 cup soy milk or other substitute
2 eggs
1 tsp vanilla
1 cup brown sugar
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
1 cup flour
1/4 cup chopped pecans

Directions:

1. Mix together sweet potatoes, soy milk, eggs, vanilla and sugar.
2. Sift together baking soda, baking powder, cinnamon, flour and salt and stir into wet mixture.
3. Fold in pecans. Divide evenly into 12-muffin tin; bake at 350 18-22 minutes or until tops are browned.

The cost:
sweet potatoes: .98
soy milk: 1.99
other ingredients: <2.00

Grand total: $4.97

Chewy Maple Nutmeg Granola Bars

I've probably mentioned this before, but I love granola bars. Unfortunately, I have not yet found a gluten-free and dairy-free store bought version that I like, so I continue to experiment with homemade (also, so much cheaper this way!).

This time I used maple syrup, nutmeg and chopped almonds, with a honey-brown sugar mixture as a binder. I have to say, I think it's my best batch yet! I upped the honey content so these came out nice and chewy, just how I like them :)

Chewy Maple Nutmeg Granola Bars

Ingredients:

2 cups oats
1/2 cup rice bran
1/2 cup almond pieces
1/2 cup honey
1/4 cup brown sugar
1/4 cup maple syrup
pinch of salt
1 tsp freshly ground nutmeg

Directions:

1. Place oats in a 9x13 inch pan and toast in the oven at 300 degrees for 8-10 minutes, stirring occasionally.
2. Place honey, brown sugar, maple syrup, nutmeg & salt in a saucepan. Heat over low flame until sugar has dissolved and mixture is smooth.
3. Remove oats from oven. Stir in bran and nuts, then pour into saucepan with honey-sugar mixture, stirring to coat.
4. Pour oat mixture into 9 x 13 inch greased baking pan, pressing firmly to compress a bit.
5. Reduce over temperature to 300 degrees and bake for 10-12 minutes.
6. Remove from oven and allow to cool completely, then cut into squares or whatever size granola bars you prefer (I usually do 18 or so).

The cost:
oats: 2.99
rice bran: 2.99
almonds: .65
maple syrup: 5.99

Grand total: $12.62 (about 0.70/bar)

Crispy Roasted Carrot Chips

I was going back through a bunch of my old food magazines and found a great recipe in Cooking Light for smoked paprika roasted carrots.

I made a lot of modifications: I halved the recipe since I only had just over a pound of carrots; I scrubbed rather than peeled the carrots so I wouldn't lose all of the vitamins and nutrients; I cut down on the oil because it felt like way more than I needed (isn't Cooking Light supposed to be, well, light?); I thinly sliced the carrots and baked them low and slow so they would get all crispy.

Warning: It took a lot of willpower not to eat these all at once (although it's pretty healthy, so I guess it wouldn't have been so bad :)).

Crispy Roasted Carrot Chips
Inspired by "Carrots Roasted w/ Smoked Paprika," Cooking Light, December 2009

Ingredients:

1 lb carrots, sliced lengthwise (~1/8 inch thick)
2 tsp olive oil
1/2 tsp sea salt
1/2 tsp smoked paprika
1/8 tsp black pepper

1. Scrub carrots and slice thinly (about 1/8 of an inch, using a mandoline is best) and place in a large zip-top bag.
2. Add oil to bag and toss to coat. Sprinkle in spices and toss to coat.
3. Lay carrots in a single layer on a baking sheet. Bake in a 300 degree oven for 1 1/2 to 2 hours, turning once during baking, until chips are crispy.

The cost:
carrots: .89
other ingredients: <1.00

Grand total: $1.89

Smoky Maple & Brown Sugar Candied Pecans (Vegan)

My sweet & smoky almonds were a huge hit last week, so I decided to experiment with a little more smokiness. I've also had a bottle of good quality maple syrup sitting on my counter (thanks for the gift AD!), so I used the syrup to help the sugar-spice mixture stick to the nuts.

I was really happy with how these turned out, certainly more candied than the last time I made the attempt (although glazed nuts are still great too!). I love the sweet, smoky, salt combination here. Let me know what you think!

Note: This is one of those times that since you want the maple flavor to shine, you should spend the money on a good quality maple syrup and not the fake, corn syrup reinforced pancake syrup.

Smoky Maple & Brown Sugar Candied Pecans (Vegan)

Ingredients:

1/4 cup + 3 Tbsp maple syrup
1 lb raw pecans
1/2 cup brown sugar
1 Tbsp smoked paprika
1 tsp sea salt

Directions

1. Preheat oven to 325 degrees.
2. Combine sugar, paprika, and salt; make sure there are no lumps.
3. In a separate bowl, coat pecans in maple syrup. Add sugar/spice mixture and toss to coat.
4. Spread in a single layer on a greased baking sheet and bake for 20-25 minutes, stirring occasionally.
5. Cool.

The cost:
pecans: 6.49
other ingredients: <1.00

Grand total: 7.49

Sweet & Smoky Glazed Almonds

TJs carries a number of candied nuts, but I always hate buying such a teeny tiny bag for the same price as a full pound of un-candied nuts. I got home last night wanting to bake, so I decided to try candying my own nuts!

The first idea that popped into my head was brown sugar and smoked paprika, but I wanted to make sure I wasn't totally crazy and setting myself up for a flavor combination disaster, so I did a little internet searching and found this recipe by Smitten Kitchen. I made some recipe adjustments: I used just almonds, reduced the sugar since I don't like super-sweet candied nuts, used sweet smoked paprika rather than hot, and upped the cooking time just a bit. I also removed the nuts from the egg wash before sprinkling with the sugar mixture because there was a lot of extra liquid and I didn't want the sugar to dissolve and melt (although it still ended up doing that anyway...so my I'm saying my almonds are glazed rather than candied :)).

I think these came out great! Just the right balance of sweet and salty, a little pizazz from the cinnamon, and a mild smoky hint to finish things off. I'm taking them into work today so I don't eat them all, they are addictive!

Notes:

• Make sure you buy raw nuts if you are going to be doing any kind of roasting with them; if you buy pre-roasted, you'll end up with brittle and overcooked nuts.
• I didn't feel like waiting for my egg white to come to room temperature, so I put it in a warm water bath by nesting 2 of my awesome metal mixing bowls (kind of like a double boiler) from Webstaurant Store (@webstaurant) and it was room temp in less than 2 minutes.
• Thanks to my beautiful sister (a potter as well as an amazing cook) for the serving dish featured in the above picture!

Sweet & Smoky Glazed Almonds

Ingredients:

1 egg white, room temperature
1 tsp water
1 lb raw almonds
1/4 cup brown sugar
1/4 cup white sugar
1 tsp smoked paprika
1 tsp cinnamon
1/4 tsp salt
1/8 tsp black pepper

Directions

1. Preheat oven to 325 degrees.
2. In a large bowl, combine sugar, paprika, cinnamon, salt and pepper; make sure there are no lumps.
3. Whisk egg white and water until frothy. Add almonds and stir to coat.
4. Using a slotted spoon, remove nuts from egg wash and spread in a single layer on a greased baking sheet. Sprinkle with sugar mixture, tossing to coat, then re-spread in a single layer.
5. Bake nuts for 40-45 minutes, stirring occasionally.
6. Allow nuts to cool, breaking up any that are stuck together. Store in an airtight container.
7. Take them into work so you don't eat them all.

The cost:
nuts: 4.49
other ingredients: <1.00

Grand total: 5.49

Gluten-Free Snack Challenge: Cranberry Almond Granola Bars

I've been craving granola bars recently. I've tried some of the prepackaged gluten-free variety, but I'm not so much a fan of toasted cardboard. In fact, there are very few prepackaged gluten and dairy free items I really like.

So I decided to make my own granola bars. I scoured the internet; I must have looked at over 100 recipes, studying the varying techniques and trying to figure out how to make the best gluten free and dairy free granola bars possible.

A few notes:

• I read in a number of places that it's better to use thick-cut oats, otherwise they tend to melt away and get mushy.
• It took me a number of tries to get this right; granola bars are like cookies in that they continue to bake even after you remove them from the oven, so beware not to overbake (I did with my first couple of batches). The top of the bars should be firm but still a little spongy, the oats toasted a crispy but not too brown.
• I opted for a home-made version of store-bought granola bars I used to love (toasted oats with cranberries and almonds), but you can mix and match as much as you'd like with grains, seeds, nuts and dried fruit.

Cranberry Almond Granola Bars

Ingredients:

2 cups thick-cut oats
1/2 cup rice bran
1/4 cup honey
1/2 cup brown sugar
2 tsp vanilla
pinch of salt
1 tsp cinnamon
1/2 cup almond pieces
1/2 cup dried cranberries

Directions:

1. Place oats and rice bran on a 9x13 inch baking sheet and toast in the oven at 350 degrees for 8-10 minutes.
2. Place honey, brown sugar, vanilla, salt and cinnamon in a saucepan. Heat over low flame until brown sugar has dissolved and mixture is smooth.
3. Remove oats from oven and immediately add to sugar mixture along with almonds and cranberries. Stir until everything is well coated.
4. Pour oat mixture into 9 x 13 inch greased baking pan, pressing firmly to compress (I stuck my hand inside a ziploc bag to keep the oats from sticking to me).
5. Reduce over temperature to 300 degrees; bake for 6-8 minutes (do not overbake, see note above).
6. Remove from oven and allow to cool completely, then cut into squares or whatever size granola bars you prefer.

The cost:
oats: 2.99
rice bran: 2.99
almonds: .65
cranberries: .45

Grand total: $7.08; makes 16ish servings (that's only .44 per bar!)

From the Peanut Gallery: Boosting Protein Intake

Note: This is the inaugural post in a new post category, "From the Peanut Gallery," in which I will answer questions I have received from my readers. If you have a question you'd like me to answer, please let me know, either by leaving a comment or by tweeting me @RellaBellaK!

This question is from my friend JG:

I really want to start concentrating on eating more protein, but I don't know what that ACTUALLY means in terms of what to make.

JG, the truth is, there are a lot of very simple ways to boost your protein intake without having to deliberately go out of your way to do so. Here are a few tips and recipes.

Modify your existing routine rather than radically changing your diet.
Do you frequently eat salads for lunch? Do you eat a lot of pasta for dinner? Instead of radically changing how you eat (much less likely you'll stick to it), you can very easily add an extra kick of protein to your regular routine.

Easy ways to add protein: Legumes like chickpeas, kidney beans, corn, or lentils; tofu or edamame; lean proteins like salmon, tuna, chicken or beef; hard boiled eggs; a handful of nuts; dairy like goat or feta cheese.

When I make tofu, chicken, or fish for dinner, I'll frequently put some aside for the following day's and have it over mixed baby greens with some other fresh veggies. That way, I don't feel like I'm eating leftovers, and I made 2 meals in one :)

These chicken, tofu, and fish recipes are great the next day.

Grains have protein.
Many people don't realize that grains can have a lot of protein. Oats, wild rice, millet, quinoa (my favorite), and barley all have a significant amount of protein. Eat oatmeal with a dollop of Greek yogurt for breakfast, and make a pot of quinoa to go with dinner. Protein is hiding in places you never knew!

Jazzed-Up Breakfast Oatmeal

1 serving size of oatmeal
hot water
1 apple (or peach, strawberries, etc.), chopped
honey
cinnamon
fat free Greek yogurt
2 pecans or almonds, crushed

Cook one serving size of oatmeal according to package directions. Stir in apple, and garnish with a nice dollop of Greek yogurt, a drizzle of honey, and a sprinkle of cinnamon and nuts.

Easy Quinoa

2 cups vegetable stock
1 cup quinoa
1/2 tsp sea salt
1/2 tsp garlic powder
pinch of pepper

Place ingredients in a small stock pot and bring to a boil. Reduce to a low flame and cook 10-12 minutes, until quinoa is tender and liquid has been absorbed. Fluff with a fork and serve.

Dairy is your friend.
Well, not mine. But if you don't have a milk allergy, dairy is a great way to get protein without a lot of fat or calories. Fat free yogurt or greek yogurt, fat free cottage cheese, low-fat string cheese, even a glass of milk gives you a lot of protein (or go back to eating that bowl of cereal and milk for breakfast)! And these aren't hard on your wallet either :)

If you are a lactard like myself, you can get protein from any of the other categories I've listed here, and also by drinking soy milk or almond milk.

Be a Squirrel.
Well, not literally. But nuts and seeds have a lot of protein, although also frequently a lot of fat, so make sure to eat in moderation. Mix up a healthy trail mix of assorted dried fruit and nuts (much cheaper to buy the separate components and create it yourself, plus you get to put in only the things you like!).

Snack Smartly.
A well-rounded snack should have protein, fiber, and a little in the carb area. Having an apple for a snack? Eat it with 1 Tbsp of peanut butter or 1/2 cup of fat free cottage cheese. Munching on baby carrots or carrot sticks? Eat them with a few Tbsp of chumus or a small handful of almonds (for more snack ideas, see my previous post).

Fun & Healthy Snack: Polenta Chips

Polenta chips are great for snacking, and also work well as a garnish for any dish (I like to serve them with fish, makes for a nice play on textures).

I like simple flavors with my polenta chips, just a drizzle of olive oil and sprinkle of salt (or you can leave out the oil altogether for an even healthier chip). You can, however, use lots of flavors: Rosemary, thyme, chives, sage, garlic, onion...you get the idea.

Note: These "chips" get crispy on the outside and stay soft and creamy of the inside if you eat them fresh out of the oven; they're still yummy later, but don't keep their crunch very long.

Ingredients:

1 polenta roll
olive oil
sea salt

Directions:

1. Preheat the oven to 400 degrees.
2. Wet a sharp knife and slice polenta into thin rounds (not too thin or it will break); you may need to re-wet the knife as you cut.
3. Lay polenta on a greased cookie sheet. Drizzle with olive oil and sprinkle with salt and pepper.
4. Bake in the oven until 25-30 minutes, flipping halfway through to make sure the chips crisp up on both sides.

The cost:
polenta: 1.99
other ingredients: negligible

Grand total: 1.99; serves 4-6, store in an airtight container

A Light Post-Thanksgiving Recipe

We all know what it is. That post-Thanksgiving "oh my, I probably should not have eaten so much, I just won't eat today" feeling. Bad idea. Never detox from overeating by fasting, just eat light--salad, fruit, lean proteins.

Here is a great low-calorie recipe that goes well with sliced apples--it is by no means my recipe as you can find it all over the internet, but I'll share it anyway with that caveat. I have improved upon the original just a bit for the holiday season--enjoy!

Pumpkin Fluff

Ingredients

1 container Cool Whip Free, defrosted
1 (12-14 oz) can plain pumpkin
1 tsp pumpkin pie seasoning
1 pinch freshly grated nutmeg
1 package fat free, sugar free pudding mix (I like butterscotch or vanilla)

Directions:

1. Mix Cool Whip, pumpkin and spices until combined.
2. Add pudding mix and stir until smooth.

Note: I put the pudding mix in last or else sometimes it sets and clumps.

The cost:
cool whip: 1.00 (on sale)
pumpkin: 1.29
pudding: 1.00

Grand total: 3.29; serve with sliced apples, pita chips, pretzels or other snack items

The Magical Properties of Zest

I recently saw a Food Network segment on how citrus zest can take a great dish to the next level (yes, that is why my recent recipes have utilized the ingredient :)). I was skeptical that a little bit of shaved lemon peel could really make that big a difference, so I decided to try it out.

(cue music)

I have to say, I'm a believer. I've tried it in dressings, and this weekend I baked it into a batch of sweet potato muffins. It doesn't take much, and the effects are sublime.

P.S. Big shout out to my colleague AY: I took a batch of muffins into work and she was the only one able to discern the secret ingredient :)

Note 1: These muffins are dense, crispy on the outside and creamy on the inside. If you prefer a more crumby texture, increase the amount of flour.

 Note 2: Don't waste the lemon after you zest it; try this recipe, which requires the zest of one lemon but the juice of 2!

Sweet Potato Muffins

2 large sweet potatoes
2 eggs
1/2 cup applesauce
3 Tbsp vegetable oil
1/4 cup brown sugar
1 tsp vanilla
zest of 1 lemon
1 tsp cinnamon
1/2 tsp ground nutmeg (I prefer fresh)
pinch of ground clove
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp baking powder
1 cup flour (a bit less if you are using a gluten free baking mix)
chopped pecans

Directions:

1. Preheat oven to 350 degrees.
   
2. Peel and cube sweet potatoes. Heat a pot of water to a boil and cook until tender. Drain and cool in cold water, then mash or puree with an immersion blender.
3. Add eggs, applesauce, sugar, vanilla, zest and spices. Stir to combine.
4. With a whisk, stir in baking soda, baking powder and flour until just combined. Do not overmix.
5. Divide mixture evenly between 12 muffin tins and sprinkle pecans over the tops. Bake at 350 12-15 minutes or until edges are crispy and muffin tops are golden brown and firm.

Fun variations:

• Play with the spice proportions, or try orange or lime zest in place of the lemon zest.
• Sprinkle chopped candied or spicy candied pecans.
• Add a splash of whisky or bourbon in place of the vanilla.

The cost:
sweet potatoes: .98
eggs: .33
applesauce: .35
lemon: .20
sugar: .45
flour: .25
nuts: .30

Grand total: $2.86; makes 12 muffins

Penny Pinching Tip #3: Meet the Munchies

I'm a snacker. Instead of eating large meals three times a day, I try and eat smaller meals and then a healthy snack or two in between. I usually try to have snacks that are filling and soothe any current cravings--sweet, salty, savory, etc.

Penny Pinching Tip #3: Prepare for the mid-afternoon munchies.

Everyone gets the mid-afternoon (and frequently mid-morning) munchies, but don't give into the urge to run across the street and pick something up (little purchases like $2 cookies and $4 fruit cups can really add up).

I keep an assortment of snack-worthy items at my desk and in the fridge at work: Fruit, cheese sticks, granola bars, dried fruit and nuts, rice cakes, PB&J, yogurt, cottage cheese, chumus, fresh veggies. This way, I ensure I always have what to munch on that's heathly (and much cheaper) [although there are definitely days that call for a little snack splurge].

In case you are looking to become a healthier and cheaper snacker, here are my usual go-tos:

cottage cheese + chopped pear
broccoli + chumus
carrots + chumus
rice cake + PB&J
rice cake + chumus
rice cake + PB + sliced banana
sliced apple + peanut butter
slice apple/pear + small handful almonds
3 pieces dried mango + small handful pecans

There are really an infinite number of snack combinations if you keep the right things at work (kind of like keeping a well-stocked pantry).

If you have other cheap go-to snacks you keep around, please feel free to share!

Going Gluten Free

Some of you may have noticed that my recipes are frequently gluten free. That's because I'm slowly going gluten free (and feeling much better as I go!). I've found a lot of ways to substitute high gluten things in my diet, but by far the biggest challenge will be substituting flour in baking (I've been avoiding it).

So tonight, I turned over a new leaf and baked gluten free pumpkin muffins. It's actually the exact same recipe as my usual pumpkin muffins, I just substituted the regular flour for gluten free--and to my glee, they came out great! My favorite part of these muffins are the fresh cranberries--the little burst of tartness balances the sweetness of the sugar really nicely. And of course, nuts make everything richer, in my opinion.

Disclaimer: I can't say any gluten free flour would work since I've only tried it with one brand, but if you've used others, feel free to comment and let me know.

Addendum: If you don't like or are allergic to pumpkin (sorry SG!), you could substitute cooked & pureed squash or carrots, although you may need to increase the dry/decrease the wet ingredients just a bit for the right consistency.

Cranberry Pecan Pumpkin Muffins

Ingredients:

2 eggs
1 (14 oz) can pure pumpkin
1/2 cup applesauce
1 cup brown sugar
1 heaping Tbsp pumpkin spice
1/2 tsp vanilla
1/4 tsp salt
1/2 tsp baking soda
1/2 tsp baking powder
1 1/4 cups flour (I used Bob's Red Mill Gluten Free All Purpose Baking Flour)
1/4 cup chopped pecans
1/2 cup fresh or frozen cranberries

Directions:

1. Preheat oven to 350 degrees and grease a 12-muffin pan with cooking spray.
2. Using a whisk, combine eggs, pumpkin, applesauce, sugar, pumpkin spice, vanilla and salt in a large mixing bowl.
3. Whisk in baking soda and baking powder, then flour until just combined; don't overmix.
4. Fold in pecans and cranberries with a rubber spatula.
5. Divide batter evenly into muffin cups. Bake 12-15 minutes or until risen and firm, and edges are a golden brown.

The cost:
eggs: .33
pumpkin: 1.49
applesauce: .35
sugar: .45
flour: 3.50 (I only used 1/3 of the package but I had  to buy it new, luckily on sale!)
nuts: .40
cranberries: .33

Grand total: $6.52 ($5.36 once gluten free flour becomes a staple)

Greatest Hits: Chocolate Chip Banana Nut Muffins

I love muffins. It's easy portion control (if you have self control), and I can easily grab one on my way to work or as a quick snack while I'm getting dinner together (whoever said you can't have dessert first was a moron). I like to substitute extra bananas or applesauce for the oil so be aware loaf pans don't work so well for this recipe (unless you like the ooey gooey uncooked center, in which case, have at it!).

I have three main go-to muffin recipes (sorry, you'll only get one today :)). This is my absolute fave: A sumptuous combination moist sweetness, crunchy nuts and melty chocolate chips, with the white pepper providing that perfect little bit of pizazz.

Chocolate Chip Banana Nut Muffins

Ingredients:

3 overripe bananas, pureed
2 eggs
1/4 cup applesauce (or 1 extra banana, pureed)
splash of vanilla
3/4 cup brown sugar (1/4 cup more if you like really sweet muffins)
1/4 tsp salt
1/4 tsp white pepper
1/2 tsp baking soda
1/2 tsp baking powder

1 + 1/4 cup white whole wheat flour
1/4 cup bittersweet chocolate chips
1/4 cup chopped pecans

Directions:

1. Preheat oven to 350 degree and spray a 12-muffin tin.
2. In a large bowl, blend bananas, eggs, applesauce and vanilla.
3. With a whisk, stir in brown sugar, salt & pepper. Add baking soda and baking powder and whisk to combine.
4. Add 1 cup of flour and stir just to combine (it'll get tough if you mix too much); the batter should be pretty thick, so if you had large bananas add up to 1/4 cup more flour.
5. Fold in chocolate chips and pecans.
6. Bake for 12-15 minutes; muffin tops will be firm and edges will be just browned.

These muffins will keep up to one week if stored in the fridge in an airtight container. They also freeze well, and you can easily double the recipe. (Banana Tip: If you have one or two but not enough to make muffins, throw in the freezer, then defrost when you are ready to use)

Other fun variations:

• Sub in candied pecans or spicy candied pecans (but leave out the pepper).
  
• Try milk chocolate or peanut butter chips, or chocolate covered raisins.
  
• Leave out the chocolate chips and nuts, and sprinkle a combination of flour, melted butter, cinnamon and sugar over the muffins just before baking.
  

The cost:
bananas: .57
eggs: .33
applesauce: .35
sugar: .45
flour: .25
chocolate chips: .35
nuts: .40

Grand total: $2.70; makes 12 muffins