What does it mean to be whole?

Hello Friends,

Today's topic: grains.  But not all grains, only the whole ones.

So you've heard the fodder "eat whole grain," but perhaps you wonder what whole grain really means.  Let me break it down reader's digest for the common American without a biology degree.

A grain has three parts: the bran, germ, and endosperm.

The bran is the outermost layer and it contains the most fiber.  The germ is next and contains vitamins E and B as well as protein.  The fluffy inside is the endosperm and it is comprised of 83% starch.  If all three parts of the grain are present, you have yourself a whole grain.

What is in white?  White bread, white pasta, white crackers?  When the bran and germ (two parts that pack the most nutrients) are removed from the grain and you are left with just the fluffy, starchy endosperm.  This is the component used to make these white products that frequent the American diet.  We strip the nutrients, minerals, vitamins, and protein and give ourselves the leftovers.

So, at the grocery store you pick up a loaf of bread, a box of cereal, a packet of crackers.  The front of the package boasts "Made with Whole Grains," "Multigrain," "Fiber," and "Heart Healthy."  You turn to the nutrition facts.  You find the list of ingredients and recognize some of the following: unbleached flour, enriched flour, wheat flour.  Sounds pretty good doesn't it?  But for every ingredient that doesn't list the word "whole" in front of it... or better yet "100% whole," you have a processed, stripped grain.  Pretty sad if you are eating to give yourself vital nutrients and energy.

Still need convinced?  Here is a list of nutrients that might convince you!
100% Whole Grain Bread has...
97% more vitamin E
78% more fiber
78% more magnesium
82% more vitamin B6
80% more selenium
58% more copper
37% more folacin
...than White Bread.

Summary: Make sure you locate the word WHOLE in the ingredients list in front of each substance that you believe to be a grain.

Tip:  I encourage you to find a favorite local bakery in your area.  My two favorite bakeries (if you are from the Lancaster City/County area) are Ric's Bread and A Loaf of Bread!

Some other recommendations:  Here are a few of my favorite whole grain products.
Food for Life's Ezekiel 4:9
Bob's Red Mill's Hot Cereals
Arrowhead Mills' Cereals and Breakfast Mixes

Resources and More Information:
The Engine 2 Diet by Rip Esselstyn
The Whole Grains Council http://www.wholegrainscouncil.org/ 

Adios!

Quick Black Bean Salad

Another delicious salad for a hot summer day!

Serves 4

2 (16-oz) cans black beans, rinsed and drained
1 large tomato, chopped
1 package of frozen corn (or 1-2 cups fresh sweet corn cut off the cob)
1/2 vidalia onion, chopped
1 can sliced water chestnuts
1 bunch cilantro, chopped
1/2 lime, juice/zest
3 T balsamic vinegar

Mix it all together and serve chilled.  Refrigerating for a little while is nice to let the flavors blend.

So easy and so tasty!

Cucumber Salad

Makes 6 servings

1/4 c vinegar or lemon juice
1 T sugar (or agave, use less because it's sweeter!)
1/2 t sea salt
1/4 t celery seeds
1 large cucumber, thinly sliced
1/3 c thinly sliced red or white onion

Toss all together.  Cover and chill for 4 hours.  This salad will last in the fridge up to 5 days.

Yummmm.

My Favorite Granola Bars

These granola bars make a delicious, healthy snack and they also work as a wonderful pre-, during-, or post-workout super food because they contain a great combination of protein and carbs, as well as other health foods like dates and flax.  You HAVE to try these, even if you think the ingredient list is a little strange for granola bars!

I love No Meat Athlete.  I got this recipe there.  Check 'em out!

375 degrees F

Makes one 8 x 8 pan

1 can chickpeas, rinsed and drained

2 t cinnamon

2 t sugar (or Agave Nectar, follow instructions on container because it's sweeter)

1 1/2 c oatmeal (whole grain steel cut oats are best)

1 c whole grain cereal (I like to use puffed brown rice or puffed kamut, Arrowhead Mills is a good brand but there are certainly others!)

1 c dried fruit, chopped (like dates)

1/2 c natural peanut butter (Crazy Richard's is my favorite, Smuckers is good too!)

1/4 c honey (or Agave)

3 T canola oil

1 T ground flax seed

Mix flax and 1/4 c of water.  Set aside to thicken.

Toss chickpeas, sugar, and 1 t cinnamon.  Bake for 10 minutes.

Bake 10 more minutes. Add oatmeal and bake for 5 minutes, stirring once.  

Stir together peanut butter, honey, oil, and flax paste.  

Combine chickpeas, oatmeal, cereal, fruit, and the remaining 1 t cinnamon.  Pour wet ingredients over the top and stir.

Press into a greased 8 x 8 pan.  Really pack it in there.  The harder you press the more likely your bars will stay formed for you instead of crumbling apart when you go to eat them!

Refrigerate until firm.  This recipe makes approximately 24 bars.  I cut them as I eat them.  They are delicious.

Profitez-en!

Potato Corn Chowder

It's sweet corn season!  Here is a great recipe for you to try out with your fresh, local sweet corn!

6 ears or 3 c corn

1/2 c chopped onion (about 1 medium)

1/2 c chopped bell pepper

1 T cooking oil (I like to use extra virgin olive oil or coconut oil)

1 (14-oz) can broth (vegetable or chicken, or you can just use water)

1 c cubed potato (1-2 potatoes, depending on size), peel if desired

4 T flour

1/4 t sea salt and 1/4 t pepper

1 1/2 c milk (or soy milk)

2 T parsley (fresh)

Optional: 2 T cooked bacon pieces

Optional: Any additional veggies you want to throw in, like chopped carrots, squash, or zucchini!

In a large saucepan, cook onion, pepper, and any additional vegetables you wanted to throw in there in hot oil until tender.  Stir in the broth and potato.  Bring to a boil, reduce heat, and simmer (covered) for about 10 minutes.  

Stir in the corn.  Cook, covered, for about 10 minutes or until the potato is tender, stirring occasionally.

Meanwhile, in a small bowl, combine flour, salt, and pepper. Stir milk into the flour mixture.  

Add the milk mixture to the corn mixture in the saucepan.  Cook and stir until slightly thickened and bubbly.  Cook and stir 1 more minute.  Add bacon (if desired).  Heat through.  Garnish with parsley.

YUM!

A Brief History of Why

Maybe you are starting to notice a pattern with my blog.  Hmm, there don't seem to be many recipes featuring meat on this site, not a lot of dairy either.  There are a lot of vegetables, fruits, whole grains, and beans.  Occasionally there are some unhealthy "splurge" options, but in general things look pretty healthy.  You may even notice I use real sugar in my recipes.  Or that I suggest whole wheat flour.

I have loved food for a long time.  As long as I can remember.  So I can't even mark a point where my story begins.  But I can say that while I was in my undergraduate studies in English at Millersville University, I started experimenting more in the kitchen.  When my mom worked late, I enjoyed testing out new recipes on my dad.  There exists a feeling so satisfying upon tasting a savory meal of your own creation.  In those years, I learned to love a gas stove, Dad enjoyed the cooking, it was a win win.

During my time at Millersville, my mom had a bout with cervical pre-cancer which really shook me.  I somehow developed a view that diseases like heart disease, cancer, diabetes, and Alzheimer's were inevitable for the human condition.  I had several relatives that suffered and some even died from such illnesses.  What a morbid outlook.

Towards the end of my years at Millersville, I started to become more active.  I lived an active lifestyle in high school, but ate like your typical unconcerned teenager.  My philosophy at that time: I'm small enough, I work out, the world cannot hurt me. We are talking "eat a full bag of chips, chomp down an extra long slim jim, and wash it all down with kidney-stone-creating Turkey Hill Iced Tea."  Yea.

But alas, I became more active and frequented a nearby gym where I lifted weights, did a little cardio on some machines, and concentrated on my core.  I loved the definition I was getting.

But I remembered my mom, and my grandfather that died before retirement of a heart attack, and my dad's high cholesterol.  And I began to realize that just because I look healthy on the outside doesn't necessarily mean I'm functioning properly on the inside.

I became well acquainted with a co-worker Becky at my library job.  She ate certain foods I never even heard of and tried to lead a healthy lifestyle, always seeking new knowledge in studies and books.  My love of books dates back to who knows when as well, so naturally... I started to read.

And so that is why, friends.  That is why I try to eat right.  Two reasons really.
1. I love food, and
2. What I learned (mostly through books) about the food we eat and how it impacts our bodies.

I hope this day finds you well.  More recipes to come, of course. :)

Chao!

Zucchini and Potato Bake

This is so delicious.

400 degrees F
8x8 baking dish

1-2 zucchinis, quartered into large chunks
2-4 potatoes, cut into large chunks
1 medium bell pepper, chopped (I used half a red and half a green)
1 clove garlic
1/2 c dry whole wheat bread crumbs
1/4 c extra virgin olive oil
paprika, sea salt, and pepper to taste

In a medium baking pan or dish, toss all the ingredients together.

Bake for 1 hour in a preheated oven until lightly browned.  Stir as needed.

Exquisito! Muah!

Zucchini with Quinoa Stuffing

400 degrees F

Serves 4-5

1/2 c quinoa, rinsed

4 medium zucchinis (I used yellow squash, same difference)

1 (15-oz) cannellini beans, rinsed (I used red kidneys, it's what I had on hand.  Really you could use any bean you like!)

1 c grape/cherry tomatoes, quartered (I used bell peppers, red and green, again it's what I had on hand)

1/2 c almonds, chopped (2 oz)

2 cloves garlic, chopped

3/4 c parmesan (3 oz) (I omitted this)

4 T olive oil

In a large saucepan, combine quinoa and 1 c. water.  Bring to a boil, reduce heat to medium-low, cover, cook for 12-15 minutes.

Cut zucchini lengthwise and scoop out the seeds.  Arrange in a baking dish greased with some oil.

Fluff the quinoa.  Fold in the beans, tomatoes, almonds, garlic, and 1/2 c. parmesan (optional).  Add 3 T oil.

Spoon quinoa mixture into the zucchini and top with 1 T oil and 1/4 c parmesan (or omit, you decide).

If you decided to use the parmesan, cover the baking dish with foil.  Bake for 25-30 minutes in a 400 degree F oven.  Remove the foil and bake for an additional 8-10 minutes until golden.

Bellissimo!

Zucchini Brownies

If you have a garden, you probably have zucchini coming out of your ears right now.  Am I right?  So here's another idea for your zucchini.  It's GREAT FOR KIDS because you CANNOT TELL there is zucchini.  I swear.  My pop was stunned!

350 degrees F.

Yields: 1 9x13-inch pan

1/2 c veg oil

1 1/2 c white sugar (I used half organic cane sugar bc I had it on hand)

2 t vanilla extract

2 c flour

1/2 c unsweetened cocoa powder (get the kind that is not alkalized)

1 1/2 t baking soda

1 t sea salt

2 c shredded zucchini

1/2 c chopped walnuts or 1/2 c. chocolate chips 

Grease a 9 X 13 pan with some oil.  I used coconut oil because it's yummy and healthy.

In a bowl, mix the vegetable oil, sugar, 2 t vanilla.  Combine flour, cocoa, baking soda, and salt.  

Stir it into the sugar mixture.  Fold in the zucchini and walnuts or chips.  Spread evenly in the pan.

Bake for 25 to 30 minutes at 350 degrees F.

Rice Milk

This recipe is for the thrifty vegans.  Make your own rice milk!

1 c cooked brown or white rice
4 c water
1/8 t sea salt
1 T sunflower oil (optional)

Combine all ingredients in a blender/food processor on high for 1 to 2 minutes.  If your blender is not all that powerful, it may take longer.  If you really can't get every grain ground, run the milk through a strainer into your storage container.

Stores in the refrigerator for 4-5 days.

Who doesn't love WHOLE GRAINS? :)  I know I sure do.

Credit goes to Scott Jurek in his new book Eat and Run: My Unlikely Journey to Ultramarathon Greatness for this lovely recipe!

Quick Balsalmic Vinegarette

This is easy peasy!

1/4 c Balsalmic vingar
3/4 c + extra virgin olive oil
1 T garlic
1/2 t sea salt
1/2 t pepper
2 t dark brown sugar

Shake this up in a jar and add to your favorite salad.  More olive oil can be used for a milder taste.  This one's pretty bold!

Tuscan White Bean Pizza

This pizza is vegan, like many of my other recipes.  No cheese here.  Before you cringe, twitch, or become saddened, you HAVE to taste.  My hubby is a HUGE cheese fan and he loved this pizza!

Makes 1 (12 inch) pizza

425 degrees F

For the dough:
2 3/4 c all purpose flour
2 1/4 t instant yeast
1 t sea salt
1 c lukewarm water

For the topping:
1 T EVOO
3 garlic cloves
1 1/2 c cooked or 1 (15.5 oz) can of cannellini beans
1/4 t sea salt
1/4 t pepper
1/3 c water or veg stock
3 T fresh basil
2 med Roma tomatoes, sliced

Combine flour, yeast, and salt.  Stir in water.  Knead into a soft dough in the bowl.  Turn out onto a floured surface and knead for 10 minutes, adding flour as you go if it sticks.

Shape the dough into a ball and place in an oiled bowl.  Rise for about 1 hour, until doubled.

Tip on rising dough:  I like placing my dough in the oven or microwave with the light on it.  I also like to cover it with plastic wrap.  Warm and draft-free is best for the rise.  Since it's summertime now, you may want to sit it in the passenger seat of your car with the sun shining on it. :)

Punch down the dough and stretch it into a 12-inch round, about 1/4-inch thick. Transfer to a floured pan or stone.  Let rise in a draft-free location for 20 minutes.  Now would be a good time to preheat the oven.  Place the oven rack on the bottom of the oven.

In a large skillet, heat the oil over medium heat.  Add garlic and cook for about 2 minutes.  Add the beans, salt, and pepper.  Mash with a fork.  Stir in water and simmer (stirring occasionally) for about 8 minutes.  You can stir in the basil (chopped) at this point or reserve it for the topping later, you decide.

Spread the beans on the dough.  If you reserved the basil, arrange the leaves on top of the bean mixture.  Arrange the tomato slices on top.  Top with salt and pepper.  Bake for 12 to 15 minutes until the crust is browned.

Buon appetito!

Mexican Rice and Bean Bake

Do you like super easy?  Because this recipe is super easy.  Plus the rice and bean combo creates a complete protein!

Makes 4-6 servings

350 degrees F

1T EVOO
1 med onion, chopped
2 garlic cloves, minced
1 c. long-grain brown rice
1 t chili powder
2 c H2O or veg stock
1/4 t black pepper
1 (16 oz) tomato salsa
3 c. or 2 (15.5 oz) cans pintos, rinsed and drained
1 (4 oz) can green chiles
1 c. fresh or frozen and thawed corn (optional, but this adds a lovely sweetness when corn is in season!)

Lightly oil a 9x13 baking dish with olive oil.  Preheat your oven.

In a large saucepan, heat the extra virgin olive oil over medium heat.  Add onion.  Cover and cook until soft.  Add the garlic and cook an additional 30 seconds.  Stir in the rice, chili powder, and water.  Bring to a boil.  Turn off the heat and add pepper and salt to taste.

Transfer the rice mixture into the 9x13 dish.  Stir in the salsa, beans, chiles, and corn (if using).  Cover tightly with foil and bake for 45 minutes to an hour, until the rice is tender and the water is absorbed.

Enjoy, my friends :)

Sloppy Col Sandwich

Here's another fresh summertime sandwich for you!

Makes 4+ sandwiches

Hummus (see my recipe here or buy/make your own)
1 loaf focaccia or 4 fresh whole wheat rolls (or even just a yummy, grainy whole wheat bread will work fine)
1 ripe avocado
2 roasted red peppers, sliced (see my recipe here or buy/make your own)
1 bunch alfalfa sprouts
2-3 carrots, shredded
2 tomatoes, sliced
1 c. mixed salad greens (optional, this sandwich gets pretty full!)
Sea salt and pepper, to taste

Variations:
Use pesto instead of hummus
Drizzle balsamic vinegar on the veggies
Use egg/less mayo as a spread

YUM!

Avocado & Chickpea Salad Sandwich

If you love guac and you also love humus, you will love this recipe! :)  It tastes very refreshing on a hot summer day!

Makes 3-4 sandwiches

1 (15 oz) can chickpeas, rinsed and drained
1 large, ripe avocado
1/4 c. fresh cilantro, chopped
2 T chopped green onion
Juice from 1 lime
Sea Salt and Pepper, to taste
Bread (I like whole wheat)
Spinach leaves and other toppings

Mash the beans in a bowl with the avocado.  Add cilantro, onion, and lime juice.  Season with salt and pepper.

Spread on bread and add your toppings.

This spread can also be used as a dip for veggies, crackers, and pita chips.

Mmmmmm.

Roasted Red Peppers

Are you buying canned roasted red peppers for your recipes?  Well, stop!  It's easy to do yourself.  And healthier too!

Preheat your oven to 450 degrees F.

Cover a baking sheet with aluminum foil and arrange your peppers on top.  Make sure you have your oven rack placed round-about in the middle of your oven.

Roast the peppers in your oven for about 30 minutes total, rotating throughout the process to ensure your blackening them on all sides.

Remove the peppers from the oven and immediately place in a glass bowl with plastic wrap tightly sealing them in.  This steams them in a way that allows the skins to come off easy in the next step.  Allow your peppers to cool for awhile, until you can handle them easily.

One at a time, place peppers on a cutting board.  Use a pairing knife to lightly cut just the top layer of skin lengthwise.  Use your fingers and the knife to remove this blackened layer of skin.

When the skin is completely removed, cut or pull out the stems from the top of the peppers.  Slice down the length of the pepper and open it like a book.

Cut out any remaining seeds or pulpy material you see still inside the pepper.  Then slice.

You can use these immediately or you can store them in an airtight container, drizzled with olive oil, in the refrigerator for up to 2 weeks.

Perfecto!

Hummus

Hummus is great for sandwiches, salads, and dipping veggies or pita chips.  It's so easy to make.  I usually make a single batch and then freeze half of it, since it only lasts about a week in the refrigerator.

Makes 1 1/2 c

1 garlic clove
2 c cooked chickpeas (this is 1 can rinsed, drained)
3 T EVOO
2 T tahini (sesame seed paste)
1/2 t ground cumin
2 T lemon juice
1/4 t sea salt
water

In a running food processor, drop in garlic and run until minced.  Turn off the processor and scrape down the sides.  Add chickpeas, oil, tahini, cumin, lemon juice, and salt.  Restart the processor and slowly add water, making hummus slightly thinner than desired.  It will thicken when refrigerated.

Chill to combine flavors before serving.

For variety, add roasted garlic or roasted red peppers.

Easy peasy!

Strawberry Bread

It's strawberry season!!  So naturally, I went picking... :) Thank you Mom Kauffman and Meyers!

Froze them?  Made strawberry pie?  Strawberry muffins?  Strawberry shortcake?  Well here's another option for your strawberries this season.  I present to you the deliciousness of strawberry bread!  And it's sooooo easy.

Yields 1 loaf

1 c flour
1/2 c whole wheat flour
1 1/4 c strawberries (mashed)
3/4 c sugar
2/3 c oil
2 eggs
2 t ground cinnamon
1/2 t salt
1/2 t baking soda

Preheat the oven to 350 degrees F.

In a large bowl, mash your strawberries.

Mix in the rest of the ingredients until just combined.  Pour into an 8-inch (1.5 L) loaf pan and bake for 1 hour (or until a toothpick comes out clean).

Variations you can use all summer long:  Peeled, finely chopped peaches.  Blueberries.

Enjoy, fellow foodies! :)

Double Dark Chocolate and Ginger Biscotti

Yields ~1 1/2 doz

1 c flour
1/3 c unsweetened cocoa powder
1 1/2 t baking powder
1/4 t salt
1 large egg + 1 large egg yoke
1/2 c sugar
1 t vanilla
1/4 c canola oil
1/2 c chopped walnuts
1/2 c chopped dark chocolate (3 oz)
1/4 c finely chopped crystallized ginger

Preheat oven to 350 degrees F.

In a medium bowl, whisk together flour, cocoa powder, baking powder, and salt.

In a mixer, add eggs and sugar, then vanilla and oil.  Add flour mix and mix on low.

Mix in walnuts, chocolate, and ginger with a spoon.  With moist hands, shape dough into 2 logs about 6 1/2 inches long, 1 inch thick, 2 inches wide.

Place on parchment-lined baking sheet.  Bake for 25 minutes until set.  Transfer to a wire rack and cool for 30-40 minutes.

Reduce heat to 325 degrees.  On a cutting board, cut on diagonal at about a 1/2-inch thickness.  Bake cut side down for 20 minutes (flip/rotate half way thru).  Cool for 5 minutes on sheet, transfer to rack.

Store up to 1 week at room temperature in an airtight container.

Yum!

Spinach-Chickpea Spread

Serves 4

1T EVOO
2 garlic cloves, minced
1 can (15 oz) chickpeas
1T + 1t lemon juice
10 oz spinach
salt
1/2 t crushed red pepper flakes
2 t tahini
2 whole wheat 6-inch pitas, halved
1 tomato, sliced

Heat oil in a large saucepan over medium heat.  Cook garlic for 1 minute.  Add the beans and lemon juice and cook for 1 minute.  Add spinach, crushed red pepper.

Cover and heat to med-high.  Cook for 4 minutes until the spinach is wilted.

Uncover and heat to high.  Cook until lemon juice is evaporated (if not already), about 2 minutes.  Cool.

Pulse the mixture with tahini, 1 t lemon juice, 1/4 t salt - until chunky.

Refrigerate up to 2 days.  When ready to serve, fill pitas with the spread and sliced tomatoes.

Easy, delicious, and fresh for the summer!

Southwest Quinoa and Black Bean Salad

3/4 c. quinoa
1 1/2 c. water
1/2t salt
1 red bell pepper, diced
1 can black beans, rinsed and drained
1/2 c. sliced green onions
1/2 c. chopped cilantro

dressing:
2T lime juice
1t spike seasoning (optional)
1t ground cumin
1/2t chile powder
fresh ground pepper to taste
1/4 c. extra virgin olive oil

Enjoy!! :)

Vegan Banana Oatmeal Cookies

1 c. brown sugar
1/2 c. white sugar
1/4 c. oil
3T water
1 banana, mashed
1 1/2 t vanilla
1 1/2 t cinnamon
11/2 c. flour (can make half the flour whole wheat)
1t baking soda
1/2t salt
2 1/4 c. oats

Preheat oven to 350 degrees F.

Mix oil, sugar, and water together in a mixer.  Add banana.  Add vanilla.

In a separate bowl, mix flour, baking soda, cinnamon, and salt.  Add to the wet mixture.  Stir in the oats.

I am a parchment paper girl, so I like to use that instead of greasing the cookie sheet.  Drop by heaping tablespoons onto the cookie sheet and bake at 350 degrees F for about 11 1/2 minutes.

Yields 3 doz small cookies.

Happy Baking :)

Pretzel Rolls

6-7 1/2 c. flour
1t salt
3T canola oil
2t active dry yeast
2 1/2 c. slightly warm milk
1 c. slightly warm water
coarse sea salt to sprinkle on top

bath ingredients:
7 c. water
1T salt
4T baking soda

Mix yeast and warm milk in a small bowl and let rest for 10 minutes.

Whisk 5 3/4 c. flour and salt together in a large bowl.

Add oil and warm water to the yeast mixture.  Pour into the flour mixture.  Knead in the bowl until smooth.  Add flour as needed so you can handle the dough more easily.  The dough will be pretty stiff and sticky.  Cover with plastic wrap and place in a warm place to rise for 1 hour.  I like placing my dough in the oven with the oven light on or in the microwave with the door not quite closed so that light shines onto the dough.  The lights help it to keep warm and the enclosure helps drafts to stay out.  All these tips will help your dough rise more quickly.

Punch down the dough and knead for about 1 minute.  Cut into 15 pieces or to whatever size you desire.  Form the pieces into balls by pulling the dough under.

Place the rolls on a greased surface, like parchment or wax paper.  If your dough seems extra sticky, try greasing the parchment paper.  Let them rise for about 15 minutes.  Take this time to preheat your oven to 400 degrees F.

Place the bath ingredients into a large pot and bring to a soft boil.  Maintain the boil as you drop in the rolls a few at a time.  Allow them to poach in the bath 1-2 minutes.  Be sure both sides are poaching by rotating the rolls as needed.  Pull each roll out using a slotted spoon.

Arrange rolls on a baking sheet lined with parchment paper.  Slice the top of each roll a few times using a serrated knife.  Sprinkle with coarse sale.  Bake 20-25 minutes at 400 degrees F until they turn brown.  Cool on a wire rack.

These are delicious the day you make them.  Please be sure you eat one while it's warm!  The outside is crispy and the inside is soft and moist.  They will keep in a ziploc bag in a dry place for about a week.  I also found freezing them to work.  Place in a ziploc bag in the freezer and thaw in the microwave to serve.  Note that the outside will not be crispy after the first day but they still taste delicious!

Happy Baking! :)

Cannellini Bean Stew

This stew is super simple.

2 (15 oz) cans white beans like cannellini, rinsed/drained
1 (14.5 oz) organic vegetable broth
2 garlic cloves, smashed
1 bay leaf, or a small handful dried
6 carrots, halved lengthwise and cut into 3-in pieces (or you can substitute with baby carrots)
3 c. fresh spinach leaves
2T extra virgin olive oil
1T balsamic vinegar
1/4 c. parmesan cheese
sea salt to taste
fresh ground pepper to taste

In a dutch oven over medium heat, bring beans, broth, garlic, bay leaf, and carrots to a boil.  Cover and reduce head to simmer for about 15 minutes.  Remove and discard bay leaf, if using.

Add spinach, salt, and pepper.  Stir for 1 minute.

Spoon into bowls.  Drizzle each serving with olive oil and balsamic vinegar.  Sprinkle with parmesan cheese.  Serve.

Serves 4

Bon Appetit!

Caprese Salad Bites

Cherry or grape tomatoes

Basil leaves

Mozzarella

Balsamic vinegar

Toothpicks

Cut each tomato in half.  Place flat side down and pierce through the uncut side with a toothpick.  Pull tomato through the toothpick until it touches the cutting board, it should stand upright on its own.

Wrap a small cube or ball of mozzarella with a basil leaf and pierce through the toothpick until it sits on top of the tomato half.

Complete with the second half of the tomato.

Arrange the hors d'oeuvres on a serving plate and drizzle with balsamic vinegar.  Serve.

Whole Wheat Bread

3 c. warm water (110 degrees F)
5 c. bread flour
2 (.25 oz.) pkgs active dry yeast
1/3 c. + 1/3 c. honey
3T + 2T butter, melted
1T salt
3 1/2 c. whole wheat flour

In a large bowl, mix water, yeast, and 1/3 c. honey.  Add 5 c. bread flour, stir to combine.  Let set for 30 minutes or until big and bubbly.

Mix in 3T melted butter, 1/3 c. honey, and salt.  Stir in 2 c. whole wheat flour.  Flour a flat surface, knead with whole wheat flour until less sticky and just pulling away from the counter.  This may take 2-4 c.  Place in a greased bowl, turn once to coat.  Cover with plastic wrap and let rise in a warm place until doubled.  I like using the oven with the light on, or the microwave just slightly open so the light shines into the bowl and warms it.

Punch down the dough and divide 3 ways.  You can make 3 loaves or a mix of loaves and rolls.  I like to make 2 loaves of bread and one batch of rolls from the third portion.

For loaves:
Place desired loaves in greased 9 x 5 inch loaf pans.  Allow to rise until dough has topped pans by about 1 inch.  Bake at 350 degrees F for 25-30 minutes.  If desired, brush top with 2 T butter after they come out of the oven.  Remove from pan and immediate cool on a rack with a dish towel thrown over them.  Store at room temp.

For rolls:
Divide rolls up into balls and place in a deep, greased baking sheet.  To make clover leaf rolls, divide each ball into 3 balls.  Grease a 12-cup muffin pan.  After forming into rounds, place 3 balls together in each muffin cup.  Allow to rise until filled out.  Bake at 400 degrees F for 10-12 minutes.  Immediately remove from baking sheet or muffin pan and cool on a rack.

Happy Baking!