Category Archives: Multi-Grain/Whole Grains

These recipes contain 3 or more different grains/seeds

Mini Pumpkin Whoopie Pies with Cream Cheese Frosting

Mini Pumpkin Whoopie Pies with Cream Cheese Frostinghealth, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, cake, cookie, dessert, celebration, holiday, multigrain, whole grain
The Recipe Redux- June 2012: Small Bites to Celebrate a Big Event

OK, I admit it- I am a big fan of whoopie pies. Whats not to love about a delicious sandwich of rich cake with sweet, creamy filling? This month’s Recipe Redux theme of mini desserts served as the perfect excuse to whip up a healthier batch of this comforting treat.

Unlike traditional whoopie pie recipes, my version calls for less processed sugar and fat, plus zero shortening. Most of the flours used here are whole grain, so you get a good dose of fiber while also deliciously satisfying your sweet tooth. And, even though it’s gluten-free, these cakes are so light and moist and delicious you will never want to grab the white flour to bake whoopie pies again.

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Caution: Make sure when you do make this recipe you have lots of others around to share with and celebrate, otherwise you may find yourself indulging in more than your fair share! Delicious!

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dessert, cake, cookie, holiday, celebration, treat, mini
Mini Pumpkin Whoopie Pies with Cream Cheese Frosting

INGREDIENTS
   for the cakes:
1/2 cup Millet flour
1/2 cup Tapioca flour
1/4 cup Amaranth flour
1/4 cup Sorghum flour
1 1/4 teaspoons Baking powder
1 teaspoon Baking soda
1 teaspoon Xanthan gum
1/2 teaspoon Cinnamon, ground
1/2 teaspoon Ginger, ground
1/4 teaspoon Clove, ground
1/8 teaspoon Sea salt
1/2 cup Brown sugar
1.25 cups Pumpkin, mashed
1 large Egg
1/2 cup Apple sauce, all natural, unsweetened
1/4 cup Dark molasses
1/4 cup Olive oil
1/2 teaspoon Vanilla extract
as needed  Pan spray

   for the filling:
4 teaspoons Butter, unsalted, softened
4 ounces Cream cheese, reduced fat (1/2 package), room temperature
1 1/4 cups Confectioners sugar
3/4 teaspoon Vanilla Extract

PREPARATION

Preheat oven to 350 degrees.

In a large mixing bowl, add the millet, tapioca, amaranth and sorghum flours with the baking powder, baking soda, Xanthan gum, cinnamon, ginger, clove and sea salt and mix well to combine.

In a medium mixing bowl, add the brown sugar, pumpkin, egg, apple sauce, molasses, oil and vanilla. Whisk to combine.

Add the wet ingredients to the dry. With a rubber spatula, stir to fully combine ingredients. (Since the flours have no gluten, do not worry about over-stirring- you can’t.)

Lightly coat a sheet pan with spray. Using a mini-sized scoop, spoon out the cake batter onto the sheet pan (as if baking cookies) in one tablespoon portions. If portioned correctly, you should have about 4 1/2 dozen mini cakes. Bake for 12-14 minutes, or until the cake springs back when touched. Do not overcook.

Remove cakes from oven and place on a rack to cool completely.

In a mixing bowl add the butter, cream cheese, sugar and vanilla to make the cream cheese frosting. Beat the ingredients with a hand-held blender on medium speed until the ingredients are fully combined, about a minute.

Once the cakes are cooled, flip one cake upside down, cover with one teaspoon of cream cheese frosting, then top with a second cake. Repeat process with the remaining cakes.

Serve with an ice cold glass of low-fat milk.

Recipe yields about 26 Mini Pumpkin Whoopie Pies.




Berries ‘n Cream Multi-Grain Waffles

Berries ‘n Cream Multi-Grain Waffles health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, waffles, breakfast, brunch, baked good, berries, holiday, whole grain, multigrain, vegetarian, vegan

This recipe replaces the usual stick of butter (often found in waffle batter recipes) with mashed pumpkin, and both your heart and taste buds will thank you for the substitution! Because only one cup is used, you taste richness, but not the pumpkin.

Do not let the long list of ingredients here intimidate you, as this recipe is very easy to put together: just mix, pour, and eat! Once your cupboards contain the necessary ingredients, this is destined to become your regular Sunday breakfast. Leftover batter will keep nicely in the refrigerator for use the next day too.

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dairy free, multigrain, whole grain, vegan, vegetarian, baked good, breakfast, brunch, holiday, berries, waffles
Serve these delicious waffles at your next celebratory brunch

When strawberries are not in season, substitute with whatever fresh berries that are available, or you can use frozen berries (thaw just before use).

INGREDIENTS
for batter:
1/2 cup       Buckwheat flour
1/2 cup        Millet flour
1/2 cup        Tapioca flour
1/4 cup        Teff flour
1 tablespoon Baking powder
1/4 teaspoon Xanthan gum
1/2 teaspoon Salt
1/2 teaspoon Cinnamon, ground
1/4 teaspoon Nutmeg, fresh ground
1 cup Pumpkin, mashed
1 cup  Milk, low-fat or non-fat
2 large       Eggs
1 tablespoon  Olive  oil
1/2 teaspoon Vanilla extract
As needed   Olive oil spray

for toppings:
2 Pints strawberries, rinsed, stems removed
1 1/2 tablespoons Maple syrup, pure
1/2 teaspoon Lemon juice, fresh squeezed
4 tablespoons Sour cream, European-style
1 teaspoon Fresh herbs,minced such as mint or thyme (optional)

PREPARATION
In a large mixing bowl, combine the buckwheat, millet, tapioca and teff flours, plus the baking powder, xanthan gum, salt, cinnamon, allspice, nutmeg and ginger. Whisk all dry ingredients together to combine.

In a medium mixing bowl, combine the pumpkin, milk, eggs, oil and vanilla. Whisk together to combine.

Pour the liquid ingredients into the dry. With a rubber spatula, fold everything together so that all the dry ingredients are fully moistened.  (Mix all you want; since there is no gluten, you cannot over-work your batter!)

Preheat a non-stick waffle iron.

Slice 6-12 of the strawberries (depending on their size); set aside.

In a food processor, add the unsliced strawberries, maple syrup and lemon juice. Process until smooth.

Lightly spray waffle iron with olive oil. Spoon  batter onto waffle iron and close to cook.

To plate: Serve each waffle with a few tablespoons of strawberry sauce, two teaspoons of sour cream plus a few sliced strawberries. Top with a few fresh herbs (optional).

Serves  6


Lemony Egg Drop Soup

Lemony Egg Drop Souphealth, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, soup, amaranth, millet, vegetable, vegetarian, egg drop, multiveggie, multigrain, protein, plant based, entree, appetizer, comfort food

As this soup cools slightly, it thickens. Perfect dish to liven up any rainy spring day. Also great when feeding a cold or needing a big bowl of comfort. Delicious way to get in your vegetables and whole grains.

What’s extra special about this soup is that it calls for amaranth. Amaranth contains different amino acids than other grains; so when it’s combined with millet here you actually are getting a complete protein source (in addition to the egg) in every savory bowl. How convenient!

Want to make this soup vegetarian? Simply use vegetable stock in place of the chicken stock.

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, soup, entree, appetizer, chicken,, vegetarian, egg, multiveggie, vegetable, comfort food

INGREDIENTS
12 cups         Chicken or Vegetable stock, no sodium added
1 tablespoon  Olive oil
1 large          Onion, peeled, thinly sliced, slices halved
1 large          Garlic clove, peeled and chopped
2 large          Celery stalks, chopped
3 large          Carrots, peeled and chopped
1/3 cup         White wine
1/2 cup         Amaranth, whole grain
1/2 cup         Millet, whole grain
1 tablespoon   Chili garlic sauce
2 teaspoons   Mustard, prepared, whole grain
1 tablespoon White wine vinegar
1 tablespoon  Tamari, low-sodium, gluten-free
1/2 teaspoon Sea salt
1/2 teaspoon Black pepper, fresh ground
1 cup            Zucchini, shredded in a food processor
2 large          Eggs, whole, cracked into a bowl, then beaten
1/2 cup         Lemon juice, fresh squeezed
1/2 cup         Cilantro, fresh, chopped
16 leaves       Cilantro,fresh, for garnish (optional)

PREPARATION
In a medium pot, warm the chicken stock over medium heat, but do not bring to a boil.

In a large sauce pot over medium-high heat, add olive oil. Add onion and garlic and saute until onions are translucent, about 4 minutes. Add celery and saute another 2 minutes. Add carrots and saute another two minutes.

Add the white wine to vegetables, and cook several minutes to reduce wine, stirring often.

Add a 1/2 cup of the heated stock to vegetables. Cook several minutes to reduce.

Add the rest of the stock to the vegetables, along with the amaranth and millet grains, chili sauce, mustard, vinegar, tamari, salt and pepper. Bring soup to a boil, then reduce to simmer and partially cover. Simmer until grains are fully cooked, about 25 minutes.

Add shredded zucchini to soup. Drizzle in the beaten eggs, stirring constantly, until eggs are cooked, which should only take a matter of seconds.

Stir in lemon juice. Remove soup from heat, and allow to sit and cool slightly for 10-15 minutes so that it can thicken a bit. Stir in the chopped cilantro.

Ladle soup into bowls, garnish with cilantro leaves (optional) and serve.

Tips: If your stock has sodium already added, omit adding the sea salt… If preparing this gluten-free, but want to use a store bought stock, make sure to check the label first as many processed stocks contain gluten…When using a large onion, it is best to cut the onion slices in half so that their length is short enough to fit on your soup spoon… If you do not like cilantro, fresh parsley works nicely as a substitute.

Yield: About 8 servings

Serving size: 2 cups

 


Island Paradise Scones

Island Paradise Sconeshealth, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, amaranth, millet, oats, whole grain, multigrain, breakfast, baked good, scones, island, treat, brunch, pastry

These scones have great flavor and texture, and are perfect for an on-the-go treat. With it’s multi-grain combo of amaranth, millet and oats, these are a great source of whole grains and fiber.

Serve up a batch of these crowd pleasers at your  next brunch. No matter what the weather, they will surely get you and your loved ones in the island spirit!

Who can’t use a little island getaway?!?

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dairy free, vegan, vegetarian, baked good, breakfast, scone, oats, amaranth

INGREDIENTS
1/2 cup Coconut, shredded
1/2 cup Pineapple juice
1/2 cup Banana, mashed
2 teaspoons Coconut oil
1 large Key lime, juiced ( or 1 teaspoon regular lime juice)
1/4 cup Apple sauce
3/4 cup Old Fashioned Rolled oats, certified gluten-free*
1/4 cup Millet flour
1/4 cup Amaranth flour
1 1/2 teaspoons Baking powder
1/2 teaspoon Baking soda
1/2 teaspoon     Cinnamon, ground
1/8 teaspoon     Xanthan gum
1/8 teaspoon     Sea salt
as needed         Olive oil spray
 

PREPARATION
Preheat oven to 325 degrees.

In a small bowl, combine the shredded coconut, pineapple juice, banana, coconut oil, lime juice and apple sauce.

In a large mixing bowl, add the oats, millet and amaranth flour, baking powder, baking soda, cinnamon, xanthan gum and salt. Stir to mix well.

Pour the liquid ingredients into the dry and stir everything together until well combined.

Spray a non-stick mini scone pan with olive oil spray. Using a mini-scoop, fill scone pan with about two tablespoons of batter per mold.

Bake about 22-25 minutes, or until scones spring back to the touch. Carefully remove scones from pan and place on a cooling rack.

Yield: 12 scones

*NOTE: If you are not concerned with making a gluten-free product, then you can use regular old fashioned rolled oats instead.


Coconut-Honey Teff Cereal

Coconut-Honey Teff Cerealhealth, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dairy free, vegan, vegetarian, whole grain, teff, tef, fiber, breakfast, hot cereal,

Get your family off to a delicious, healthy start to the day with a bowl of this cereal. Simple  to make too. Serve it alongside a serving or two of fresh fruit.

Teff is the world’s smallest grain. It has as much fiber as whole wheat, but doesn’t have the cardboard taste like so many whole wheat cereals have.

In addition to breakfast, teff works great as a side grain to curry dishes.  Serve it alongside your entree like you would rice or polenta; just don’t add the sweetener.

You can also substitute maple syrup, simple syrup or agave for the honey if desired. 

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, cereal, teff, whole grain, fiber, breakfast, brunch, tef, vegetarian, vegan, dairy free

INGREDIENTS
1/2 cup        Teff Grains
2 cups          Water
pinch           Sea salt
1 tablespoon Coconut oil
4 teaspoons   Honey

PREPARATION
In a medium pot, add teff, water and salt. Bring to a boil, reduce heat, cover and simmer until all the water is absorbed, about 20 minutes. Make sure to stir the teff a couple of times during the last ten minutes of cooking to make sure it does not stick to the bottom of the pan.

When teff is cooked, remove from heat and stir in the coconut oil and honey. Serve warm.

 

Serves 2.

 


Orange-Raisin Scones

Orange-Raisin Scones, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, vegetarian, baked good, breakfast, whole grain, multigrain, fiberOrange-Raisin Scones

These scones are very light and savory, plus quick to make. For a variation, you can also substitute dried cranberries, cherries or currants for the raisins in this recipe.

And they are loaded with whole grains. You can feel good about including this baked good as a part of your next breakfast plate. Or, have it with your tea during snack time.

When storing the scones over time, make sure to put them in an airtight container. Millet grains are especially good at holding moisture; place a paper towel at the bottom of your storage container so to absorb any excess moisture and keep your scones at the right consistency.

Orange-Raisin Scones, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, vegetarian, breakfast, bread, pastry, baked good, whole grain, multigrain, fiber
Orange-Raisin Scones

INGREDIENTS
3/4 cup             Old Fashioned Rolled Oats, certified gluten-free*
1/2 cup             Millet flour
1/4 cup            Amaranth flour
1 1/2 teaspoon Baking powder
1/2 teaspoon   Baking soda
1/8 teaspoon   Xanthan gum
1/8 teaspoon    Salt
2 teaspoons     Orange zest, minced
1/2 cup           Orange juice, freshed squeezed
1/2 cup           Apple sauce, unsweetened
1/2 cup           Yogurt, Greek, fat-free, plain
1 tablespoon Olive oil
1/2 cup         Raisins
as needed     Olive oil spray

PREPARATION
Preheat oven to 325 degrees.

In a medium bowl, add the oats, millet flour, amaranth flour, baking powder, baking soda, xanthan gum and salt and stir to mix well.

In small bowl, add the orange zest, orange juice, apple sauce, yogurt, and olive oil and whisk well to combine.

Pour the wet ingredients into the dry. With a rubber spatula, mix well to combine. Fold in the raisins.

Lightly spray a nonstick mini scone pan with olive oil. Using a small scoop, fill the scone molds with batter, leaving some room for expansion., about two tablespoons of batter per mold. Bake for 20 to 25 minutes, or until the scones spring back when touched. Remove scones from pan and let cool on a cooling rack.

*NOTE: If you are not concerned with making a gluten-free product, then you can use regular old fashioned rolled oats instead.

Yield: about 13 scones

Serving size: 1 scone

 

“Lauren’s Variation”: Substitute 1/2 cup of dried cranberries for the raisins.


Orange-Raisin Scones
Perfect addition to your next breakfast