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Savory Cornmeal Muffins

Gluten-Free/Wheat-Free, Multi-Grain/Whole Grains, Salad/Side, Vegetarian (lacto-ovo), , , , , , , , , , , , , , ,

Savory Cornmeal Muffinshealth, 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, muffin, bread, vegetarian, corn

Serve up some of these savory, multi-grain muffins to add a touch of country flair to your next meal. No one at the table would ever guess they were multigrain and gluten-free! The flaxseed adds an extra burst of heart-healthy fiber in to each muffin.

You can vary this recipe too: For a spicy flavor kick, fold in 1 finely minced red fresno chili, 1/2 tablespoon minced fresh thyme and 1 tablespoon minced fresh chives into mixture (add just before scooping batter into muffin cups).

corn muffins, 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, multigrain, vegetarian
cornmeal muffins

INGREDIENTS
1 cup Milk, skim
3/4 cup Cornmeal
1/3 cup Potato starch flour
1/4 cup Sorghum flour
1/4 cup Tapioca flour
1/4 cup Flaxseed, golden, ground
2 tb Sugar, granulated
1 tb Baking powder
1/2 tsp Sea salt
1/4 tsp Xanthan gum
1 large Egg
2 tb Vegetable oil
1/2 cup Apple sauce
1/3 cup sharp cheddar cheese, fresh grated
pan spray

PREPARATION
Preheat oven to 350 degrees.

Combine milk and cornmeal in a small mixing bowl. Let sit for 5 minutes.

In medium mixing bowl combine potato starch, sorghum, and tapioca flours with flaxseed, sugar baking powder, salt and Xanthan gum. Make a well in the center of the dry mix.

Into the cornmeal mixture blend in the egg, oil and applesauce.

Pour cornmeal mixture into well of dry mixture. Stir until the dry ingredients are moistened.

Lightly spray muffin pan with nonstick spray. Scoop 1/4 cup of batter into each muffin cup. Sprinkle the grated cheddar cheese on top of muffins.

Bake muffins for 15 minutes. Serve warm.

Makes 16 small muffins.


Fluffy Multi-Grain Pancakes

Breakfast, Entree, Gluten-Free/Wheat-Free, Multi-Grain/Whole Grains, Vegetarian (lacto-ovo), , , , , , , , , , , , , ,

Fluffy Multi-Grain Pancakes

These pancakes do not bubble up during cooking, but the mixture does hold together really nicely, making them much easier to flip than traditional pancake batters.

INGREDIENTS

1/3 cup Teff flour

1/3 cup Cornmeal

1/3 cup Rolled oats

1/4 cup Sorghum flour

1/3 tsp Salt

1/2 tsp baking soda

1 tsp Baking Powder

3t tb Olive oil

1 1/2 tb Honey

1 cup Buttermilk

1 Egg

PREPARATION

In a medium bowl, mix dry ingredients.  Add oil, buttermilk, honey, and egg and stir until well combined.

Heat and oil a griddle/pan on medium-high heat. Pour about 1/3 cup of mixture onto heated griddle. When bottom half of pancake is cooked well, gently flip pancake over.

Serve with maple syrup or Easy Blueberry Sauce.

Serves 4


Cauliflower “Rice” Veggie Rolls with Asparagus, Roasted Red Pepper & Thai Basil

Appetizer, Dairy-Free, Entree, Gluten-Free/Wheat-Free, Multi-Veggie, Salad/Side, Vegan, Vegetarian (lacto-ovo), , , , , , , , , , , , , , , , , , , , , , , , , ,

Cauliflower “Rice” Veggie Rolls with Asparagus, Roasted Red Pepper & Thai Basil

Both the grilled peppers and cauliflower rice can be made ahead; just make sure to refrigerate until ready to use. Plan to not cook the asparagus ahead of time- that way you won’t lose its vibrant green color.

INGREDIENTS:Asparagus, Roasted Pepper and Thai Basil Sushi Roll
2 Bell Peppers, red, washed
24 Asparagus stalks, thin, washed & trimmed
1/3 Cauliflower head, washed, trimmed + chopped into medium pieces
1 tsp Mirin
1 tsp Simple syrup
1 tsp Vinegar, rice
1/2 tsp Sesame seeds, white
4 Nori sheets
26-36 Thai basil leaves (substitute regular basil leaves if unavailable)

PREPARATION:
Grill red peppers, turning occasionally, until all sides are black. Place peppers in a bowl; cover bowl in saran wrap and let peppers rest for 20-30 minutes. Unwrap bowl; remove and discard pepper skins, stems & seeds. Cut roasted pepper into long strips.

Steam asparagus until al dente, about a minute. Throw asparagus into ice bath to stop cooking; remove from water.

Place cauliflower, mirin, simple syrup and rice vinegar into food processor. Chop until cauliflower pieces are about the size of rice grains. Stir in sesame seeds.

To assemble: Place 1 nori sheet on sushi mat. Thinly spread cauliflower mixture over nori sheet, leaving a 1/2 inch “lip” of one side bare. Place a row of basil leaves in middle of cauliflower (running parallel to bare lip.) Lay some pepper strips on top of basil leaves. Lay 3 steamed asparagus stalks over pepper, allowing the asparagus heads to extend beyond the end of the roll. Take three more asparagus stalks and trim to fit the space left at the end of the first three stalks, again allowing for some length so that the asparagus tips will stick out of veggie roll end. Roll mat slowly toward “lip”; wet bare Nori lip with water and rub onto roll to seal.
Dampen a chef’s knife with a moist cloth. Carefully slice roll into 6-8 pieces. For easier cutting, make sure to clean and re-moisten blade with damp cloth in between each slice.

GARNISH OPTIONS: soy sauce*, wasabi, and/or pickled ginger

*use wheat-free soy sauce or Tamari if preparing gluten-free

Makes 4 veggie rolls
Serving size: 1 roll


Root Vegetables Roasted Red

Dairy-Free, Gluten-Free/Wheat-Free, Salad/Side, Vegan, Vegetarian (lacto-ovo), , , , , , , , , , , , , , , , , , , , , , , ,

Root Vegetables Roasted Red

Red beets really give this dish a great look since, as the dish roasts, the red color transfers onto the edges of the other vegetables. If you don’t like beets, you can omit them (of course, then the dish will not live up to its “Roasted Red” name.) I do suggest cutting the sweet potato into larger sized pieces than the other vegetables since its cooking time is less. I also suggest wearing gloves when handling the beets so your fingers are not red during dinner.

INGREDIENTS:
2 medium Beets, red, peeled, diced medium
2 medium Carrots, peeled, diced medium
2 medium Parsnips, peeled, diced medium
2 medium Sweet potatoes, peeled, diced medium-large
4 small Red Potatoes, diced medium (skins on)
1 medium Onion, peeled, sliced into 12 wedges
12 cloves, large Garlic, peeled
1/3 cup Olive oil
1/3 cup + as needed Vegetable Stock
1 tb Herbs de Provence
1/8 tsp White pepper
1/2 tsp Sea salt, smoked

PREPARATION:
Preheat oven to 350 degrees.

Place diced beets in large mixing bowl along with the carrot, parsnip, sweet potato, onion, garlic cloves, olive oil, Herbs de Provence, pepper and salt. Toss everything together to mix.

Place vegetable mix in a roast pan along with the 1/3 cup of stock. Roast vegetables until tender (but not mushy), about an hour, making sure to toss vegetables occasionally during cooking and add more stock, 1/4 cup at a time, as needed.

Season with to taste and serve warm.

Serves 8


Forbidden Pudding

Breakfast, Dessert, Gluten-Free/Wheat-Free, Multi-Grain/Whole Grains, Vegan, Vegetarian (lacto-ovo), , , , , , , , , , , , , , , , , , , , ,

Forbidden Pudding

Black Rice is also known as Forbidden Rice. Black Rice Pudding is a common breakfast dish in many parts of Southeast Asia. Using coconut water instead of the traditional coconut milk greatly reduces the dessert’s fat and calorie content, while still adding big flavor. This dessert is a deliciously easy way to eat whole grains.

INGREDIENTS:
1 cup Black rice
3 1/4 cups Coconut water
1/8 tsp Sea salt

PREPARATION:
Place rice, coconut water and salt in a medium pot and bring to a boil. Cover pot with tight lid and reduce to simmer. Cook 40 minutes, or until most of the water is absorbed. Uncover pot, and increase heat so that rice remains at a simmer. Continue to cook, stirring occasionally, until pudding is thick and rice is tender (but still al dente), about another 10-15 minutes. Take pudding off heat and cool to warm or to room temperature; stir before serving.

Serves: 6


Chocolate Orange Fig Teff Pudding

Dairy-Free, Dessert, Gluten-Free/Wheat-Free, Multi-Grain/Whole Grains, Vegan, Vegetarian (lacto-ovo), , , , , , , , , , , , , , , , , , , , , , , , ,
clockwise, from top-left: Chocolate Orange Fig Teff Pudding with whipped cream and mint garnish; Teff whole grains; organic, dried Black Mission Figs

Chocolate Orange Fig Teff Pudding

Not only is this pudding delicious, it may be one of the healthiest desserts you have ever eaten!

I love the taste of fresh mint with this dessert, and so I usually include extra leaves on my serving. If you don’t agree with the mint/chocolate match, you can omit the mint garnish all together.

INGREDIENTS:
10 whole Figs, Black Mission, Organic, dried (about 1/2 cup)
3/4 cup Orange juice, fresh squeezed
1 1/4 cup  Water, plus 1/3 cup
1 cup Teff whole grains
3 tablespoons Cocoa powder (I used Droste Dutch Cocoa for this recipe)
1 teaspoon Vanilla extract
1 tablespoon Honey
1 teaspoon Orange zest
4 large Mint leaves, fresh (optional garnish)

PREPARATION:
Trim any hard stem tips off figs and cut into quarters. Place fig wedges in small bowl with 1/3 cup of water and let soak 30 minutes. Reserve soak water.

To a small pot add the orange juice and 1 1/4 cups water and put on medium high heat.  Whisk in the cocoa powder and vanilla until the cocoa powder is completely mixed in.  Bring to a boil, whisking occasionally. Whisk in the Teff, reduce heat to low, cover, and gently simmer the grains until liquid is absorbed, about 18-22 minutes. During cooking, occasionally whisk to make sure no grains stick to the bottom of the pot.

Remove grains from heat; let cool.  Put fig slices (without soak water) in food processor and finely chop. Add cooked grains, honey and orange zest to figs and process together until creamy; slowly pour in fig soak water while processing. Pudding should have smooth, creamy consistency. If too heavy, add some more water and continue processing until desired lightness is reached.

Serve immediately, or keep refrigerated until service.