Saturday, July 16, 2011

Strawberry-Avocado Muffins

Yield: 14 muffins

What You'll Need:
2 1/4 c. all-purpose flour (about 300 grams)
1 c. chopped strawberries
3/4 c. fat-free milk
1/2 c. avocado, mashed (about 1 haas avocado)
3/4 c. white sugar
1/4 c. brown sugar
1 Tbs. baking powder
1 tsp cinnamon
1 tsp vanilla
1/4 c. egg whites
12 foil-lined cupcake liners (muffins will stick to paper liners)

What To Do:
Preheat oven to 375 degrees.

In medium sized bowl combine flour, sugars, baking powder and cinnamon.  Add chopped strawberries and toss well.  In a separate bowl, whisk together milk, avocado, egg whites and vanilla until well blended. There may be some chunks of the avocado left, try to break them up as much as you can. Mix milk/avocado mixture and flour mixture together until well blended.  Bake 22-25 minutes, or until golden brown and tops spring back when touched.

Nutrition information is an estimation of
 1 serving; based off of an on-line tool

Tuesday, July 5, 2011

Spicy Tempeh Salad

Yield: 3 servings 

What You'll Need:
1 package Home style Tempeh - spicy veggie (I got mine from Whole Foods)
1 (8 oz) canned corn
1 c. green leaf lettuce, chopped
1/4 c. red cabbage, chopped
1/4 c. crushed olives (about half of a 4 oz can)
2 Tbs diced red onion
2 Tbs diced green onion
2 Tbs diced red bell pepper
2 Tbs minced cilantro
1 tsp low sodium soy sauce 
2 tsp olive oil
1 tsp rice vinegar (optional)

Sweet and spicy spring roll dipping sauce (made with red chillies, garlic, vinegar, etc; can be found in Asian section of grocery store)
Shredded soy cheese (to sprinkle on top)

What To Do:
Cut tempeh into 1/2" cubes; saute over med-high heat with olive oil, rice vinegar and soy sauce in a frying pan for about 4-5 minutes, or until golden brown.  Once tempeh is cooked, remove from heat.  Meanwhile, in a medium sized bowl, combine corn, lettuce, cabbage, olives, red onion, green onion, bell pepper and cilantro; mix well.  Add in cooked tempeh and toss.  Before eating, drizzle sweet and spicy dipping sauce over salad as a dressing and sprinkle with a little bit of soy cheese. 

*If you prefer, you can also grate or crumble the tempeh instead of cutting in to cubes
*To give the tempeh a slightly smoked flavor, try adding 1/4 tsp liquid smoke
*Try adding 1/2c cooked quinoa (boiled in 1c. veggie broth for about 15-20 mins) for added flavor and protein 
*You can mix the dressing into the salad before serving-- you will need about 3 1/2 Tbs, or to taste of dressing for the entire salad.
*This is a spicy salad! If you don't like food with too much heat, try regular flavored tempeh instead of spicy

Nutrition facts are an estimation of
1 serving; based off of an on-line tool