Tag Archives: whole wheat

Slow Cooker Thai Tofu & Lettuce Wraps from the Leftovers

Posted on by

0

I saw a recipe pop up for slow cooker Thai chicken the other day and I realized that I had all the ingredients on hand to make a vegetarian (actually vegan!) version. YAY!  It looked easy, tasty and I thought I’d give it a go. The results did not disappoint. It truly was easy and it tasted amazing. Final icing on the cake? I was able to put my leftovers to good use by making them into lettuce wraps the next night at dinner!

A couple of things of note…  I ate it before I took a picture of it. So, just take my word for it that it looks good too. Also, the 1 Tbsp of saracha in the recipe makes it pretty hot. If you don’t like spicy foods, I’d drop it down to just 1/2 Tbsp.  If you’re not a tofu fan, you can also adapt this same recipe to use a Faux Chicken product such as Quorn Chik’n Cutlets or Gardein Chick’n Scallopini.

Slow Cooker Thai Tofu

Serves 4. Recipe based off of Shrinking Kitchen

Ingredients:

  • 4 Tbsp PB2 (or 1/4 cup of peanut butter)
  • 3/4 cup light coconut milk
  • 1 Tbsp Sriracha Hot Chili Sauce (use 1/2 Tbsp if you like less heat)
  • 2 Tbsp lime juice
  • 1 Tbsp low-sodium soy sauce
  • 1 Tbsp Sugar
  • 2 Tbsp grated fresh ginger
  • 1 package extra firm Tofu, sliced in 1/2 inch slabs
  • 1/3 cup chopped peanuts, for topping
  • 4 Tbsp chopped cilantro, for topping
  • 1/2 cup bean sprouts, for topping
  • 8oz Whole wheat pasta
  • 1 cup shredded carrots

Directions:

  1. Combine PB2 or peanut butter with coconut milk in a medium bowl.
  2. Add in Sriracha (or less), lime juice, soy sauce, sugar, and ginger. Stir well to combine.
  3. Coat the tofu with the mixture and place in a slow cooker. Pour half of the remaining mixture into the slow cooker. Retain the other half in the refrigerator for use later.
  4. Cook on high for 2 1/2 – 3 hours or low for 4 – 5ish hours.
  5. Cook and drain the pasta. Heat remaining peanut sauce and carrots in the pasta pot, cooking over medium heat until well combined and carrots are slightly limp. Add the pasta back to the pot and stir well to combine.
  6. Serve tofu over the top of the pasta. Top with chopped peanuts and cilantro.

 

Thai Tofu Lettuce Wraps from the leftovers

Ingredients:

  • Leftover Thai Tofu (recipe above)
  • 1 cup shredded carrots
  • 1/2 can water chestnuts, finely chopped
  • 1/4 cup green onions, for topping
  • Leftover bean sprouts, for topping
  • Leftover cilantro, for topping
  • Lettuce leaves (iceburg, romaine or green leaf), washed and dried

Directions:

  1. Cut the leftover tofu into cubes. Heat over medium heat along with carrots and water chestnuts.
  2. When it’s heated through, add green onions and serve with lettuce leaves, bean sprouts and cilantro.
  3. Eat by placing a bit of the tofu mixture into the lettuce leaf, roll it into a wrap and devour!

Kale Lemon Pasta with Vegetarian (Faux) Chicken

Posted on by

0

Lemon Kale Pasta with Faux Chicken

I visited my dear friend A in New York a couple of months ago and she served up almost exactly this dish (without the faux chicken). I loved it so much that I knew I needed to try it again … Continue reading →

Chocolate Chip VitaMuffin or VitaTops Copycat Recipe

Posted on by

5

Vitalicious products are expensive. There’s no way around that. At a local grocer, a box of 6 VitaMuffins or VitaTops are likely to set you back $6, maybe less if you were lucky enough to catch a sale. Either way, it’s expensive at right around $1 each muffin. The good thing is they are all natural, low in fat and calories and high in fiber. They are a tasty, chocolate-y treat.

So, why do we have to pay them to make them when we can make them ourselves at home, right? Ah, a recipe. That’s what’s missing.Oh wait… But I have one right here for you!

This recipe tastes surprisingly close to the VitaMuffin/VitaTop version. It does have that same slightly ‘healthy’ undertone to it, so if you’re looking for a really decadent chocolate muffin, this isn’t it. But don’t let that detour you from trying it out. If you’re wanting a sweet, healthier treat, this will definitely do the trick. Especially heated up with a little low-fat vanilla ice cream over the top. Yum!

It makes a fairly large batch, so I recommend freezing them and pulling them out one at a time. To freeze, I suggest you cool them down twice before moving them to the freezer. Cool them completely on the counter, then move them to fridge to chill. Finally, seal them up really well and freeze. When you’re ready to eat a frozen one, simply microwave it for 30-45 seconds (60 if you prefer it hot).

Now, go get in the kitchen, you chocolate-loving vitamuffin/vitatop people, and whip up your own batch!

(Sorry, no pictures of this one. I’ve been meaning to make another batch so I can snap a few, but I haven’t been able to and I didn’t want to hold out any longer, so I’ll just show you a picture of chocolate and hope that suffices for now until I can come back and add a photo.)

Chocolate Chip Muffins (or tops)

Makes approx 36 mini muffins.

  • 1 3/4 cup whole wheat flour
  • 3 egg whites
  • 3/4 cup unsweetened cocoa powder
  • 1/2 cup semi-sweet mini chocolate chips
  • 1/2 cup unsweetened apple sauce
  • 1 1/2 tsp vanilla extract
  • 1/2 cup fat-free half & half
  • 1 1/2 Tbsp vinegar
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp baking soda
  • 1/4 tsp table salt
  • 1 1/2 cup hot water
  • 1 cup sugar
  • 2 Tbsp + 2 tsp unflavored fiber supplement (such as Metamucil Clear & Natural)
  1. Preheat your oven to 365 F (Note: you will drop the temperature down before actually baking the muffins. Don’t forget!)
  2. Using a mini muffin tin or a muffin top pan, lightly spray the pan with a non-stick spray.
  3. Sift all dry ingredients together in a large bowl.
  4. In a medium-sized bowl, combine all wet ingredients except the water.
  5. Slowly add the wet ingredients to the dry ingredients and mix until just combined. Add the water and stir until completely incorporated. Do not over-stir.
  6. Divide batter between muffin tins and sprinkle chocolate chips over the top of each.
  7. Put your muffins in the oven and CHANGE the temperature to 350 F. Bake 8-10 mins, or until toothpick comes out clean. Do not over-bake or they will get very dry. Let cool for 15 mins on a wire rack.

Nutrition (approx): 70 calories. 1g fat. 14g carb. 1g fiber. 1g protein.

Sugar & Spice and Carrotly Nice Cupcakes

Posted on by

1

20100710_carrotcupcakes-2

My sister is having a baby. Yay. You know what that means…  A party…. And Cupcakes!  And I received the honor of making those cupcakes for her baby shower. That’s a job I won’t pass up!

It was an ‘eco’ or ‘green’ themed shower with lots of earthy tones, earthy foods, etc. So, I couldn’t think of a better cupcake to make than a whole wheat carrot.  Whole wheat? Healthy! Carrots? Healthy! A healthy cupcake! (ehem)

After a few attempts, I finally found  recipe that was perfection. It’s from the King Flour Whole Grain Baking book. My all-time favorite book – but you know that – I talk about it all the time… It’s a lightly spiced, not too sweet but just sweet enough carrot cake. It’s super moist and light. The texture was amazing. And then of course I had to take it up to more gourmet and ‘healthier’ heights (wink, wink) by filling it with caramel and orange scented cream cheese. Once assembled, the carrot cake was the perfect flavor to mesh with the caramely, cream cheesy filling goodness.

20100710_carrotcupcakes-3

20100710_carrotcupcakes-4

Along with the green theme, I decided to make them like little grassy pots with an abstract flower and leaf on the top. I used all natural baking cups and a grass tip for the frosting and I colored and cut Satin Ice Fondant for my toppers. The flowers were two rounds stacked and glued with a drop of royal icing. How did I make the leaves curve,  you ask? Press them down over a couple of parallel chopsticks!

20100710_carrotcupcakes-5

Oh, and she’s having a girl. Thus the name… “Sugar & Spice and Carrotly Nice Cupcakes”. Enjoy!

20100710_carrotcupcakes-1

A Cupcake CoThese Cupcakes are available at A Cupcake Co.

 

Cran Apple Bran Muffins (Faux VitaTop Muffin Copycat)

Posted on by

10

I have developed a love for the lowfat, low calorie muffin tops that are the Vitalicious VitaTop Muffin Tops. However, I DON’T love the exorbitant amount of money these little morsels cost. So, I set out to make my own.  My two favorite flavors are Deep Chocolate and Cranberry Apple Bran.  I think I have successfully found recipes that copy both (chocolate one to come at a later time).  After finding a nice base recipe for a Cranberry Apple Bran recipe (full fat), I started tweaking (while enduring some pretty dry/flat versions) until I got a lowfat/low cal version of it that I’m happy with. And here I am to share my results with you.

Plus, like the VitaTops, these are right around 95 calories each with just 0.4 g fat and about 2.2g fiber. (i.e, good for you!). The full nutrition stats are at the bottom of the post for all of you out there who want the deets.

These muffins are GOOD. So good I can’t wait for them to cool down after they come out of the oven and generally end up burning my tongue off on the super hot apples inside. Worth the burn.

Cran Apple Bran Muffins

Makes 18 muffins. (faux vitatop muffin copycat recipe)

  • 1 c wheat bran
  • 3/4 c skim milk
  • 1 1/4 c wheat flour
  • 1 1/2 t baking powder
  • 1/4 t baking soda
  • 1/4 t salt
  • 1 1/2 t cinnamon
  • 1/4 t nutmeg
  • 1/4 c brown sugar
  • 1/2 c splenda
  • 1/3 c applesauce, unsweetened
  • 1/4 c nonfat egg substitute (or egg whites)
  • 1 Tbsp vinegar
  • 1 1/2 chopped, peeled apples
  • 1/3 c Craisins
  1. Pre-heat oven to 400 degrees. Lightly coat a 18 cups of 2 muffin tins with nonstick spray.
  2. Combine wheat bran and milk. Let rest 5 minutes.
  3. Meanwhile, whisk together flour, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl.
  4. In a separate bowl, combine brown sugar, splenda, applesauce, egg and vinegar.
  5. Add wheat bran and milk mixture and wet ingredient mixture to the dry mix and stir until just combined (do not over mix)
  6. Stir in apples and Craisins (or reserve Craisins to sprinkle over the top if you wish).
  7. Divide batter evenly between 18 muffin cups. Bake 12-15 mins, until a toothpick comes out clean.
  8. Devour!

Nutrition: 95 calories. 0.4g fat. 20.7g carb. 2.2g fiber. 2.2g protein.

Muffin Mania

Posted on by

0

I have been delaying posting these recipes waiting to take some pictures, but my life is crazy right now so I unfortunately haven’t been able to get to it.  In the meantime, I don’t want to keep these AH-MAZ-ING recipes from you, my loyal readers, any longer. These are both really really delicious, almost non-fat (traces of fat from fruits & egg substitute) and right around 100 cals each. How can you go wrong?

Wheat Bran Banana Muffins

  • 4 Bananas, very ripe
  • 1/2 c unsweetened applesauce
  • 1/3 c brown sugar
  • 1/3 c splenda
  • 1/3 c egg substitute (or egg whites)
  • 3/5 c skim milk, soured with 1 Tbsp white vinegar
  • 2 c whole wheat flour
  • 1 c wheat bran
  • 1 tsp baking powder
  • 3/4 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup mini chocolate chips (approx)
  1. Preheat oven to 375. Spray muffin tin with non-stick spray.
  2. In a large bowl, mash bananas. To bananas, add applesauce, sugar, splenda, egg whites, skim milk with vinegar added to it.
  3. In a separate bowl, mix flour, bran, baking soda, baking powder, and salt.
  4. Add dry ingredients to wet, and stir until just combined. Do not over beat.
  5. Divide evenly between 18-24 muffin cups, sprinkle with about 5 chocolate chips each muffin, and bake for 18-22 minutes, until lightly browned and knife inserted comes out clean. Cool on a wire rack.

Mango Coconut Muffins

  • 2 c whole wheat flour
  • 1/4 c sugar
  • 3/4 c splenda
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 3/4 c egg substitute
  • 1/2 c unsweetened applesauce
  • 1/4 c skim milk
  • 1 Tbsp vinegar
  • 2 tsp coconut flavoring
  • 2 cups diced mango (about 3 mangos)
  • 1 medium banana, mashed
  1. Preheat oven to 350. Generously spray muffin tins with cooking spray (these tend to stick a bit)
  2. In a large bowl, combine the first 5 ingredients (dry ingredients).
  3. In a separate bowl, combine the remaining ingredients except the mango and banana.
  4. Add the wet ingredients to the dry and mix until just moistened.
  5. Stir in mango and banana. Bake for 20 minutes until a toothpick comes out clean.

Nonfat Whole Wheat Carrot Craisin Muffins

Posted on by

0

This amazing little muffin is surprisingly moist and light in texture for being nonfat and whole wheat! Even my husband (who doesn’t usually go for muffins all that often) loves these. I found a random recipe online and did a bunch of “doctoring” until I made it my own lightweight version of the muffin. It’s lovely. I highly recommend you go try it asap. And go check out the nutrition stats at the bottom. Shocked? Yep. I was too. Those little numbers (pun intended) make me very happy. :)

Nonfat Whole Wheat Carrot Craisin Muffins

Prep time: 15 mins
Bake time: 18-20 mins
Makes 12 muffins

  • 1 1/4 c white whole wheat flour (or whole wheat)
  • 1 t baking powder
  • 1/2 t baking soda
  • 1/2 t salt
  • 1 t cinnamon
  • 1/4 t ginger
  • 1/2 c brown sugar, packed
  • 1/2 c unsweetened applesauce
  • 1/4 c light orange juice (Trop50)
  • 1/4 c egg substitute (Egg Beaters)
  • 1 1/2 c grated carrots
  • 1/2 c dry, sweetened cranberries (Craisins)
  1. Pre-heat oven to 375 F. Spray a 12 cup muffin tin lightly with nonstick cooking spray.
  2. Sift (or mix with a whisk) the flour, baking powder, baking soda, salt, cinnamon and ginger together in a bowl.
  3. In a separate bowl, combine the brown sugar, applesauce, orange juice, and egg beaters together.
  4. Add your dry ingredients to the wet ingredients and mix until almost combined. Fold in the carrots and cranberries. (do not over beat!)
  5. Divide the batter evenly in 12 muffin cups. Reduce the oven temperature to 360 and bake for 18-20 mins until a toothpick inserted into the center of the muffin comes out clean.
  6. Let cool 5 mins in the pan, then carefully transfer the muffins to a wire rack to continue cooling.  (Letting them cool out of the pan allows the edges to not become soggy.)

Nutrition: 105 calories, 0g fat, 25g carbs, 2g protein, 2g fiber

Whole Wheat Pita Bread

Posted on by

0

My mom gave my sister and I each our own copy of King Arthur Flour Whole Wheat Baking. She’s had this book since last year and has great luck with each and every recipe. So much that my sis and I kept calling her for recipes. She must have got sick of us always asking and decided we needed our own. Anyway… I very highly recommend this book for anyone who is interested in whole grains and baking. You’d be surprised at how light and fluffy a lot of these recipes taste. You’d never guess they were whole wheat/grain!

Back to the recipe on hand…. Last night, I decided to try out the Whole Wheat Pita Bread recipe. I’ve heard pitas are pretty easy to make and I had some falafel and greek yogurt (that I turned into tzatziki) that I needed to use. It only took about 5 mins to mix all the ingredients together, let them rise for 1 1/2 hours while I went to the gym, then came home and whipped them out in no time!

I ate them with my falafel last night and this morning I had them again for breakfast with some scrambled egg and feta cheese. Yum!

Important Notes if you’re going to try this recipe that I found made it easier and made those little rounds get nice and puffy:

#1: Move your oven rack all the way to the bottom, closest to the heating coils.

#2: They cook quickly and require a turn mid-baking. This means you’re going to lose a lot of heat in a conventional oven from so much open/closing. I recommend upping the temp to 465 (from the recommended 450).

#3: Pre-heat your baking sheet or whatever you’re baking them on (I didn’t have the bread stone it called for, so I used a cookie sheet).

#4: Use a spatula to flip them over halfway through. Tongs don’t work (as I quickly found out after my first attempt. Silly me!

Whole Wheat Pita Bread

Makes 8 pitas
Cook Time: 5 mins each batch (cook 2 pitas per batch)

  • 1 3/4 cups whole wheat flour
  • 1 1/2 cups bread flour (I didn’t have this on hand so I used whole wheat pastry flour instead. Bread flour has more gluten and makes the texture better. Pastry flour also has a fairly high gluten content, and I felt they came out just fine)
  • 1 1/2 t salt
  • 1 1/2 t instant yeast (or active dry yeast dissolved into 1/4 cup of the recipe’s water)
  • 1 1/4 cups warm water
  • 2 Tbsp olive oil
  1. Combine all ingredients together and mix or kneed by hand or mixer until you have a soft supple dough. About 8 minutes by hand, 5 minutes by mixer (the kitchen aid dough hook works perfectly for this!). It should feel tacky to the touch. You may need a bit more flour, but not too much.
  2. Cover the bowl and let rise until approx doubled in bulk, 1 1/2 hours.
  3. Place a baking stone on the bottom rack of your oven and preheat overn to 450 (I did it at 465 to make up for all the in and out I was going to do)
  4. After it’s risen, place the dough on a lightly floured surface and cut in half. Cut each half into 4 equal parts until you have 8 lumps of dough. Form each into a ball, cover and let the dough rest 10 mins. Make sure to keep the dough covered unless you’re working with it at the moment.
  5. After the dough has rested 10 minutes, use a rolling pin to roll out each ball into a circle approx 6 inches diameter and less than 1/4 inch thick. Use only enough flour to prevent sticking but do not over-flour. Keep the waiting dough covered as you work.
  6. Load 2 pitas at a time directly onto the baking stone (or in my case, an ungreased baking sheet). Bake approx 3 mins on one side, flip and bake on the other 2 additional minutes. It should take 3-4 minutes to go into full “balloon”. Turn them once when they are baking.
  7. Stack the warm pitas together in a kitchen towel to keep them from crisping as they cool.
  8. EAT THE PITAS!

Nutrition: 196 cal, 4g fat, 6g protein, 35g carb, 4g fiber.