Tag: low sodium

Avocado Ranch Dip

Avocado Ranch Dip

Hey there!  I seem to always serve a veggie tray with some sort of dip for every family gathering.  It was no different this weekend when we hosted a party for my son’s three year birthday. Really, what’s not to love… they’re crunchy and perfectly 

Marbled Chocolate Pumpkin Muffins

Marbled Chocolate Pumpkin Muffins

I was never one to devour the bread basket at a restaurant as bread just isn’t really my thing.    Except for at breakfast. Then, gimme some bready, moist, warm, fresh from the oven muffins and I’m one happy girl!  It used to be a weekend tradition with 

Tart and Tangy Cranberry Sauce

Tart and Tangy Cranberry Sauce

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Are you in charge of the cranberry sauce for next week’s feast?  You can have this tart and tangy cranberry sauce whipped up in 15 minutes and it can be made ahead of time and frozen to just heat up for later.  Make it this weekend and have one less thing to worry about on Thanksgiving day.  I used a package of fresh cranberries and boiled them with apple cider, honey and some traditional cranberry sauce spices.  To give it a little extra tang, I’ve added a little balsamic vinegar and a bit of Pinot Noir.

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Tart and Tangy Cranberry Sauce
 
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Author:
Recipe type: Sauces and Dips
Serves: about 2.5 cups
Ingredients
  • 12 oz bag of whole fresh cranberries
  • ½ cup apple cider (or apple juice)
  • ¼ cup honey
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Pinot Noir (optional)
  • 1 stick cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon allspice
  • Zest of one orange and its juice
Instructions
  1. Combine all ingredients in a medium saucepan.
  2. Bring to a boil and let simmer 10 min
  3. Stir and smash the cranberries when they start to pop.
  4. Remove cinnamon stick before serving.
  5. Serve warm or cold. It's great either way!
Nutrition Information
Serving size: 2 tablespoons Calories: 44 Fat: 0g Carbohydrates: 9g Sodium: 11mg Fiber: 1g Protein: 0g

 

Berries and Cream Smoothie

Berries and Cream Smoothie

Hey hey!!  How about a quick Saturday afternoon post with an equally quick breakfast berries and cream smoothie?   I mix up a smoothie nearly every morning as I’ve found that it’s a great way to get a lot of healthy nutrients to start the day.  

Dairy Free Bircher Muesli

Dairy Free Bircher Muesli

  After my last post on coconut milk kefir, I know some of you were asking “what the heck do I use kefir for besides as a beverage?”.  I’m going to answer that with this post on Bircher Muesli a.k.a. Swiss oatmeal.  Bircher Muesli is 

Dark Chocolate Oatmeal Cookies

Dark Chocolate Oatmeal Cookies

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Dark Chocolate. Oatmeal. Coooookieeees!!!!!  (said in the slightly creepy voice of Cookie Monster from days of old).  Nom, nom, nom, nom…  I made a purposeful pause in my day to go ahead and make a mess. I needed dessert.  Seriously NEEDED some dessert.  It’s the perfect opportunity to convert one of my old favorite recipes into something more healthy yet it tastes ever as good as I remember. Maybe even better. Plus, it has sneaky veggies in it which I’ll never leak to the press (a.k.a. my kids).  Better to keep that under wraps.

I keep reading numerous articles about how great dark chocolate is for you.  The less sweetened the better. Maybe because I really want it to be healthy and therefore unconsciously seek out articles that hail its benefits.  Who knows.  It’s darn good and so I will eat it. In mass quantities.  In these dark chocolate oatmeal cookies.

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This recipe was actually an easy swaperoo of ingredients.  It’s mostly oatmeal already so as long as you use certified gluten free oats, you can keep it gluten free if that’s how you roll.  I switched out the butter for palm shortening (you can still use butter if you want) and the sugar was swapped for maple syrup and then I added some finely grated zucchini.  Pureed pumpkin or finely grated apple would also work swell.  Sweet chocolately goodness, I must have another! You too? I thought so.

Dark Chocolate Oatmeal Cookies
 
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Recipe type: Desserts
Serves: 18 cookies
Ingredients
  • ½ cup palm shortening (or unsalted butter)
  • ½ cup maple syrup or honey
  • ⅓-1/2 cup finely grated zucchini - place in a towel and squeeze out as much water as you can (or use pumpkin puree or grated apple)
  • 1 egg
  • 1 teaspoon vanilla
  • 2 tablespoons coconut flour (or use ½ cup oat flour)
  • ½ teaspoon baking soda
  • ½ teaspoon pink himalayan salt
  • 1½ cups old fashioned rolled oats
  • 3 tablespoons unsweetened cocoa
  • ½ cup bittersweet chocolate chips
Instructions
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, cream together palm shortening and syrup.
  3. Add egg, vanilla and zucchini and beat well.
  4. In separate bowl, combine coconut flour, soda, salt and cocoa and then add to syrup mixture.
  5. Stir in oatmeal and chocolate chips.
  6. Drop by spoonfuls onto a lightly greased baking sheet (or use parchment paper or Silpat).
  7. Lightly press cookies down so they are flattened discs.
  8. Bake for 13-18 minutes.
Nutrition Information
Serving size: 1 cookie Calories: 110 Fat: 8g Carbohydrates: 9g Sodium: 88mg Fiber: 2g Protein: 2g

 

 

Smoky Guacamole

Smoky Guacamole

It’s been an insanely busy week.  We are in the process of putting our house on the market so it’s been chaotic to say the least.  I’m so tired of cleaning and organizing that I could scream. AAAAGGGHH!!!  Oh, that’s better. Now if the kids could just stop making 

Raspberry Vinaigrette

Raspberry Vinaigrette

I was feeling in the mood for something a little tangy, something a little sweet… and bright and sunny!  How about raspberry vinaigrette!  This recipe was a request by my sister to create a fresh raspberry vinaigrette that was healthier than the store bought varieties and easy to 

Minute Mayonnaise

Minute Mayonnaise

minute mayo

Creamy delicious homemade one minute mayonnaise. No lie, this literally takes one minute and that includes the time to grab every ingredient outta the fridge and put in the mixing jar.  Are you sold on it yet?  If not… this even eliminates the step of separating the egg.  Yep, you can use the whole egg.  I love that there’s no wasted whites (small aside… if you make it the traditional way with just the yolks, egg whites can be frozen in a freezer proof container and thawed out for future egg white only recipes). And did I mention, no more slow drizzling of oil?!?  For real.  You are no longer allowed to have any more angst or anxiety about making homemade mayo. The flavorings and uses are endless and with no crazy additives, it’s way healthy.

Here’s how we accomplish this.  Keeping it simple, put all of your ingredients in a wide mouth jar starting with the egg.  Let sit for 20 seconds to be sure the egg is settled on the bottom.

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Then, place a stick blender in the jar so it touches the bottom.  Turn it on and keep it there for 10-20 seconds without moving it until the egg begins to emulsify.  It’ll start to look like this…

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Slowly, slowly, lift the stick blender up to emulsify the rest of the oil and voila! One minute mayonnaise! Pardon the messy jar 🙂

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Then feel free to whisk wonderful flavoring such as chipotles in adobo to make a chipotle mayo, or sriracha or roasted garlic with a tish of water to thin it a bit and make an aioli. The possibilities are endless!

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Minute Mayonnaise
 
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Author:
Recipe type: Sauces and Dips
Cuisine: paleo, dairyfree
Serves: 1.25 cups
Ingredients
  • 1 whole egg
  • 1 cup light tasting olive oil (I use Bertolli)
  • 1 teaspoon lemon juice
  • 1 teaspoon apple cider vinegar
  • ½ teaspoon mustard
  • ⅛ teaspoon salt
  • ⅛ teaspoon garlic powder
  • sprinkle of black pepper
Instructions
  1. Starting with the egg, put all ingredients into a wide mouth jar (or container that's exactly as wide as your stick blender).
  2. Let sit for 20 seconds to be sure egg is settled at the bottom.
  3. Place stick blender in jar so that it touches the bottom. The egg should be covered by the blender blades.
  4. Turn blender on and don't move it for 10-20 seconds until the egg begins to emulsify.
  5. Slowly, raise the blender up to emulsify remaining oil.
Nutrition Information
Serving size: 2 tablespoons Calories: 242 Fat: 25g Carbohydrates: 5g Sodium: 38mg Fiber: 1g Protein: 2g

 

 

 

Homemade Tomato Sauce

Homemade Tomato Sauce

When life (or your garden) gives you lots of tomatoes, you make tomato sauce! Homemade tomato sauce is so simple to make and has a depth of flavor you just can’t match in a can. Think of those rich, thick tomatoes, that sweet sensuous taste coupled with