Eat Simply, Eat Well

Healthy recipes & tips to help you live the good life. by Ann Plough

Blueberry Cacao Smoothie

April 1, 2015 by aplough

Happy April Fool’s Day!

But let me tell you, this smoothie is no joke.  It’s packed with serious flavor and nutrients to have you sailing right on through your morning or to pick you back up off the floor after a tough work out. Use blueberries or bilberries, whichever you have, toss in the remaining ingredients and blend up a drink full of fiber, antioxidants, good healthy fat (from the avocado), Omega 6 (thank you Chia seeds).

Have you been feeling forgetful?  New studies on blueberries (and their wild friend the bilberry) show that eating blueberries help are great for brain health and improving memory. Very nice.

Need a little more oomph?  Then grab that bag of Maca Powder and toss in a little of that, too and it will give you the all-over energy boost that you just might be missing.  Especially at 6 AM. What exactly is Maca?  Nutrition stripped offers the complete overview of this excellent nutitrion source here.

To top it all off, toss in a generous spoon of Raw Cacao Powder for a smooth chocolate flavor that blends perfectly with the blueberries while packing in some extra iron, magnesium and antioxidants for your health.  For more information about Raw Cacao, take a look here.

What about that kale, you say?  You won’t even taste it.  But you’ll get the benefits of perhaps the most nutrient-rich vegetable on the planet, so don’t hold back!

This can be made the night before for an instant breakfast in the morning, or pack it in a glass jar with a tight-fitting lid and take it with you for a snack on the go.

Blueberry Cacao Smoothie

1.5 cups cashew milk, almond milk, or other nut milk of choice
1 heaped cup fresh or frozen blueberries (frozen makes for a nice, thick, cold drink)
1/2 avocodo, pitted and peeled
3 leaves kale
2 tablespoons Chia gel (or 1 teaspoon Chia seeds soaked in 2 tablespoons of water for 5 min)
1 tablespoon raw cacao powder
1/2 tablespoon Maca powder
2 teaspoons pure maple syrup or 1 fresh, pitted date

Put all of the ingredients into a high-speed blender.  Process until completely smooth, about 1 minute. Divide between 2 tall glasses and enjoy

Makes 2 servings.

Filed Under: Breakfast, Drinkable, Snack Tagged With: leafy greens, smoothie, superfood, vegetarian

Raspberry Cacao Nib Muffins

March 31, 2015 by aplough

Anybody out there need another muffin recipe? Anybody?  Yeah, me too.

I love muffins.  They are a perfect quick breakfast or afternoon snack.  I take them on hikes and day trips and road trips.  I make a little extra and freeze them for later.  They travel well and taste great and are quick to make.

These muffins are healthy, too. Combining whole wheat flour and almond flour with kefir and eggs to create a nice, tender muffin, they are then packed with raspberries and cacao nibs so that the flavor really sings to you as you happily eat your way on down to the very bottom edge of the muffin wrapper.

If you’re not yet acquainted with cacao nibs, these are something worth trying out.  Packed with antioxidants, fiber, magnesium and iron, these are little nuggets are really good for you. Added to the list of other healthy ingredients in these muffins, you’ll find these give you a nice energy boost just when you need it.

A few notes on the ingredients:

  • if you don’t have kefir, use buttermilk or plain yogurt
  • if you need this to be gluten-free, use buckwheat flour instead of whole wheat flour
  • if you don’t have cacao nibs, you can use chopped chocolate – though the flavor will be a bit different and you won’t have the nice crunch the cacao nibs provide. They are worth seeking out at your health food store
  • Frozen raspberries work best here (I used wild raspberries from last summer).  If you use fresh raspberries, fold them into the batter carefully so they don’t get too smashed.

You know you want these! So go on and get your oven warming and your bowls out: you’ll have fresh muffins on the table in under an hour.

Raspberry Cacao Nib Muffins

Preheat your oven to 190°C/375°F.  Line a 12 cup muffin tin with muffin cup liners.

In a large bowl whisk together:
1 cup/140g/2.5 dl whole wheat flour
3/4 cup/75g/1.25 dl almond flour
1/2 cup/1dl Indian sugar or coconut sugar (or use brown sugar in a pinch)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon Maldon salt or 1/2 teaspoon sea salt

In a small bowl whisk together:
2 eggs, beaten
3/4 cup Kefir (or use buttermilk or plain yogurt)
1 1/2 teaspoons vanilla extract
1/2 cup mild oil like sunflower or avocado

Pour the wet ingredients over the dry ingredients and stir with a spatula until nearly all traces of flour are gone.  Add:

1 cup raspberries, preferably frozen
1/4 cup cacao nibs

Stir to incorporate the raspberries and cacao nibs into the batter.  Divide the batter evenly between the 12 muffin cups. Place the muffins in the oven and bake 25-30 minutes or until they are golden brown and a toothpick inserted into the center of the muffin comes out clean.

Makes 12 muffins.

Did you like them?  Leave me a comment below and share this recipe with friends!

Filed Under: Breakfast, Muffins, Snack Tagged With: nuts, superfood, whole grain

Pear & Dark Chocolate Whole Wheat Scones

January 27, 2015 by aplough

Pear & Dark Chocolate Whole Wheat Scones

I remember arriving in London for the very first time years and years ago.  It was part of a study abroad program for my English degree with the University of Washington, and 30 or so of us where there to study English Literature under the steady drizzle of Springtime England, the watchful gaze of Big Ben, and the excitement of a city that never sleeps. I’d never been out of the US except for a brief visit to Canada for the Vancouver World Expo in elementary school. I wrestled my bags off of the airport train at Victoria station, fumbled my way through buying myself a Tube pass with the still unfamiliar British pounds and pence, and took the Underground, which, once exiting the main part of the city, was very much aboveground,  toward West Ruislip, getting off in Ealing, per the very detailed instructions of my new landlady, Alice.

London was and is a place of mystery and cliche, of muddy, grimy mess against glorious pomp and splendor; of fairy tales, finance and hi-tech.  A city where people from every possible place on earth have come together, looking to escape one thing or to fulfill a dream for another. A city in which you are never really lost since every unknown street is a simple short walk from a big, red “U” shining against a bright background – a sign letting you know that you can descend beneath the depths of London and board a train which will in minutes, whisk you back to where you came from – familiar ground – or somewhere else you want to discover.

We were students on tight budgets, so we took the Tube all over the place, but walking and walking in between with London’s A to Z address book in hand (it’s now an app), looking for all of the landmarks we’d studied and dreamed about prior to making the trip:  St. Paul’s Cathedral, Westminster Abbey, the Houses of Parliament, Tower Bridge, London Bridge, London Tower, Buckingham Palace, The National Gallery and National Portrait Gallery, Hyde Park, Portabello Market and all the wonderful off-beat places in between.  Oh, I loved it then and I love it now.  Even after all of my travels, London remains one of my favorite cities in the world.

Pear & Dark Chocolate Whole Wheat Scones

I was a coffee drinker arriving in London in the early days of Starbucks rise in Seattle and before the now inescapable green siren had taken over the world. I had a strong opinion about what good coffee should be. In London, coffee shops were still few and far between and only Seattle Coffee Company (purchased by Starbucks just as my London stay was coming to an end) with a handful of stores around the city serving the kind of coffee I wanted to drink. Tea, on the other hand, was ubiquitous, with every corner cafe and deli offering up a cup of Twinings or if in Harrods or one of the other better establishments, a fine, flavorful, looseleaf tea.

High Noon Tea was legendary to us, so we poor students splurged one afternoon on High Noon Tea at Selfridges.  Tiered tray after tiered tray was brought out to our table to accompany the steaming pots of tea:  each tray covered with a glorious and enticing selection of finger breads, petit fours, mini tarts, scones with clotted cream and jam.  The scones where perfect:  light and tender and just two bites large; perfect for holding a spoonful of jam and a dollop of clotted cream, and washed down with a sip of Earl Gray tea.  Scones became my favorite treat for nearly anytime.  Who knows how many I consumed during my three month stay?

Nowadays, I make scones a couple of times per month, maybe, but almost never do I make the simple cream scone that I first fell in love with during that exciting, rainy Spring in London.  My scones now tend to be packed with some kind of fruit:  raspberries & lemon; blueberries & lime.  Or with other ingredients that make me happy – like this one with chunks of pear and dark chocolate folded into a whole wheat dough. And I nearly always serve them with a cup of coffee.

Note: These scones (and all scones, actually) freeze extremely well.  I don’t like to freeze scones that have been already baked; instead I freeze them raw and cook them as I need them.  To do this, form the scone dough into a large circle about 1 inch thick.  Cut the circle into 12 even wedges.  Separate the wedges slightly, and freeze the whole batch for about 30 minutes. Transfer the semi-frozen wedges to an airtight container and put them into the freezer.  When you want to bake them, preheat your oven to 200°C/4°F and bake for 18 – 22 minutes, or until crispy and golden brown on the outside and fragrant with chocolate and pear.

Pear & Dark Chocolate Whole Wheat Scones

Pear and Dark Chocolate Whole Wheat Scones

1 3/4 cups whole wheat flour
1 cup regular all-purpose flour
1/4 cup coconut sugar, Indian sugar or brown sugar
2 teaspoons baking powder
1 teaspoon salt
14 tablespoons / 7 oz / 200g cold butter, cut into pieces
1 cup buttermilk (or 1 cup milk + 2 teaspoons lemon juice)
2 teaspoons pure vanilla extract
100 g dark chocolate, chopped into small chunks
1 firm, ripe pear, pealed, cored and cut into small chunks

Combine the flours, sugar, baking powder and salt into a mixing bowl.  Using a pastry blender or a fork, cut the butter into the flour until it is well combined and the mixture resembles bread crumbs.

Combine the vanilla and buttermilk in a small bowl; then pour the mixture over the top of the flour mixture.  Add the dark chocolate and pear chunks and mix with a fork until the mixture just comes together.

Transfer the scone dough to a large parchment-covered tray.  Press it down into a large circle about 1″ / 2.5cm thick.  Cut the dough circle into 12 equal wedges. Place the raw dough into the freezer for 30 minutes.

Remove the dough from the freezer.  If you are cooking all the scones immediately (if not, see the notes on freezing scones, above), use a spatula to separate the individual scone wedges and place them 2″/5 cm apart on a baking tray.  Bake for 20 minutes or until golden brown and crispy on the outside.

Allow scones to cool for at least 5 minutes.

Makes 12 scones.

Filed Under: Bread, Breakfast, Dessert, Snack

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