Meatless Monday: Grain-Free Apple-Pomegranate Breakfast Crumble

May 20, 2013 by · 7 Comments

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The writing of cookbook #2 is well underway. Well, not so much the writing, per se, but the recipe development.

As someone who is fortunate enough to not have to follow a gluten-free diet, I do not eat a strict gluten-free diet. It just so happens that many recipes I make are naturally gluten-free or can be made gluten-free. However, as a dietitian, I should know more about gluten-free cooking and baking. Taking on this gluten-free/almond flour cookbook was a huge step outside my comfort zone. Huge. But I am always…always up for a good challenge.

My pantry is now full of everything from almond flour to tapioca starch to brown rice flour…and everything in between.

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Other than 1 or 2 epic failures, the process of developing gluten-free recipes has gone…way, WAY better than expected. Way better. To say I’ve been thrilled with the results would be an understatement.

Outside of actually learning about gluten-free cooking and baking, I’ve also been enjoying the new tastes, textures, and flavors of gluten-free flours, such as almond flour. Unlike other flours, nut flours are incredibly rich and surprisingly versatile. Also, they’re packed with nutrition by way of heart healthy fats, fiber, vitamins, and minerals.

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This breakfast crumble has been on my must-make list for ages. Apples, nor pomegranates, are in season, but I was still drawn to making this recipe for breakfast over the weekend. I love the tart crunch both fruits have to offer which are sweetened up with the honey, and made rich with the flavors of coconut oil and almond flour. The tapioca starch helps absorb excess moisture given off from the fruit.

A cup of coffee and a heaping scoop of breakfast crumble makes for another gluten-free recipe success and another weekend made a little sweeter with a delicious, nutritious breakfast…and leftovers for the week ahead :)

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Grain-Free Apple-Pomegranate Breakfast Crumble from Perry’s Plate

Filling:
3 apples, cored and diced
1 cup pomegranate arils
2 Tbsp honey
juice of 1/2 lemon
1/4 cup tapioca starch
1 tsp cinnamon

Crumble:
1 cup blanched almond flour *
1/4 cup walnuts, chopped
1/4 tsp ground nutmeg
1 Tbsp equivalent stevia, or another dry sweetener, to taste
3 Tbsp melted coconut oil, divided

Directions:

Preheat oven to 375 degrees F.

Place apples and pomegranate arils in an 8-in x 8-in baking dish. Drizzle with honey and lemon juice; toss well. Sprinkle the tapioca starch and cinnamon over the top and toss to coat.

In a small bowl, whisk together the almond flour, walnuts, nutmeg, and stevia. Stir in the coconut oil and mix well to become a crumbly mixture. Spread the crumble evenly over the fruit. Bake crumble for 25-30 minutes. Serve warm.

Yield: 4 servings

Nutrition Information (per serving): 456 calories; 29.0 g. fat; 0 mg. cholesterol; 13 mg. sodium; 46.3 g. carbohydrate; 7.3 g. fiber; 7.8 g. protein; 26.5 g. sugar

*Thank you to the kind people of Honeyville for producing a great blanched almond flour and their product donation to my cookbook project!

Result: Pomegranate arils are one of the most underused fruits and dishes like this make me thankful for finding new uses for them in cooking and baking. Granted, I could eat pomegranate on its own daily, but the arils adds a fun crunch and tart bite to this morning crumble. It’s hard to believe this is breakfast…not dessert, though it could be either :) Enjoy!

Hi ho, hi ho…off to work I go.

Be well,

sig4

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Filed Under: 450 calories or less, carb-controlled, fiber, fruits and vegetables, gluten-free, heart health, kid-friendly, recipe, Uncategorized, vegan, vegetarian ·

Vegan Apple Cinnamon Baked Oatmeal

January 22, 2013 by · 12 Comments

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Let me consult the all-knowing Wikipedia for the definition of “rite of passage”.

A rite of passage is a ritual event that marks a person’s transition from one status to another. Milestones include transitions from puberty, year 7 to high school, coming of age, marriage and death. Initiation ceremonies such as baptism, confirmation and Bar or Bat Mitzvah are considered important rites of passage for people of their respective religions.

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Last night, I believe I had my first hockey-related rite of passage — playing hockey…outdoors…in January…in Michigan…with snow…and wind…and sub-zero temperatures. I mean, the rink is all of one-third mile from the blustery shores of Lake Michigan. It was intense. My eyes watered and my day-old make-up ran down my cheeks in pain. Literally.

I wished very much so that my hockey gloves didn’t have holes from wear and tear.

I patted myself on the back for leaving the house in 2 layers on bottom…3 on top. Plus a scarf, hat, and mittens.

One small bonus: no ice needed in my water bottle.

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A rite of passage when it comes to healthy eating, particularly vegan baking, is making your very first flax egg — a vegan replacement for eggs. The combination of ground flaxseed + water + a few moments time yields a pasty substance that not only helps hold together baked goods, but also packs in note-worthy nutrition. Beyond the plentiful amounts of fiber, flaxseed is packed with omega 3 fatty acids. Furthermore, a flax egg is slightly lower in calories than the real deal.

Go on…earn your vegan baking rite of passage and try a flax egg if you haven’t already!

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Vegan Apple Cinnamon Baked Oatmeal adapted from Sweet Peas and Pumpkins

1/4 cup warm water
3 Tbsp ground flax seed
3 cups old fashioned oats
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp ground ginger
1/4 tsp salt
2 tsp baking powder
1/3 cup brown sugar
1/2 cup unsweetened applesauce
1 1/2 cups unsweetened almond milk
1 tsp vanilla extract
2 apples, cored and diced
1/3 cup walnuts, roughly chopped

Directions:

Preheat oven to 350 F. Spray a 9 x 13-inch baking dish with olive oil; set aside.

In a small bowl, mix together the warm water and flaxseed; set aside to form a “gel”.

Combine oats, spices and salt, baking powder, and brown sugar; whisk to combine.

In a separate bowl, whisk together the applesauce, milk, vanilla, and the flaxseed mixture.

Combine the wet and dry ingredients; fold in diced apple. Spread the mixture into the baking dish and top with walnuts. Use the back of a spatula to gentle press down walnuts.

Bake for 30 minutes or until set. Allow to cool for 5-10 minutes before serving.

Yield: 6 large servings.

Nutrition Information (per serving): 289 calories; 8.8 g. fat; 0 mg. cholesterol; 536 mg. sodium; 47.8 g. carbohydrate; 7.2 g. fiber; 6.8 g. protein

Result: Sweet with great accents from the ginger, nutmeg, and cinnamon. The apples and walnuts in this recipe pop and the nutrition stats are impressive — healthy fats, high in fiber, and carbohydrate controlled. This is a breakfast that reheats and freezes well and you can add/subtract whatever nuts, seeds, and fruit you prefer! Enjoy!

Looking forward to tonight – a simple dinner at home and the Illini game :)

Be well,

sig4

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Filed Under: 300 calories or less, carb-controlled, fiber, gluten-free, guilt-free, heart health, kid-friendly, recipe, Uncategorized, vegan ·

Crock Pot Pumpkin Pie Steel Cut Oats

October 16, 2012 by · 27 Comments

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The leaves have officially changed colors to stunning yellows, oranges, and red. Even brown. So pretty. My drive to work each day is straight up north along Lake Michigan and the huge trees that line the coast make me thankful to live in Michigan. Even when it’s cold.

I may retract that statement after the snow starts coming down in sheets, but for now…I love Michigan.

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I also love everything pumpkin.

Where some people may pause to tear apart the sale rack at Nordstrom’s, I tear apart the coffee creamer shelves in search of the last pumpkin spice Coffee Mate. I may have elbowed the woman out of the way who stole the last skim milk. I’ll be darned if she got the last Pumpkin Spice Coffee Mate. I’m actually an International Delight girl, but they fail me this time of year with their lack of pumpkin selection. I am telling you, a pumpkin spice latte each morning is the reason the dark mornings are bearable in the least.

Speaking of, I am seeing far too much dark lately. I’ve even been leaving a light on in the house for the dog (don’t tell Mr. Prevention…he would disapprove and call me “ridiculous”) because I’m afraid her days and nights are all messed up. In fact, I’m sure her days and nights are all mixed up and I’m beginning to deduce that this is most certainly thanks to the shortening daylight hours.

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I got the idea to make pumpkin steel cut oats one night and threw together these very same ingredients. On accident, however, I set the crock pot to “high” rather than “low” and ended up with a gummy, burnt mess 8 hours later. Oops.

If you combine these same ingredients on “low”, you end up with one heavenly breakfast to accommodate your morning cup of joe. Or in my case, my additional pumpkin fix. I swear to you, your home will smell like the best Yankee candle EVER with these oats a’cookin’ and your pitch black morning may be all the more tolerable.

Heck, you may be to work on time since you know, breakfast is already made. I mean, it worked for me! ;)

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Crock Pot Pumpkin Pie Steel Cut Oats

1 cup steel cut oats
1 (15 oz) can pumpkin puree
3 cups unsweetened coconut milk, almond milk, etc.
1 Tbsp pumpkin pie spice
1/4 tsp salt
1/3 cup turbinado or other sugar
2 tsp vanilla extract

Directions:

Combine all ingredients in a slow cooker (note: a crock pot liner helps with clean up, especially with oats in the crock pot) and stir just to break up the pumpkin a bit. Turn crock pot to low and cook for 8-9 hours. Stir before serving.

Yield: 4 servings (about 1 cup each)

Nutrition Information (per serving): 306 calories; 7.3 g. fat; 0 mg. cholesterol; 161 mg. sodium; 56.0 g. carbohydrate; 10.8 g. fiber; 9.0 g. protein

Result: Fall breakfast perfection. This is so simple to throw into the crock pot and I love that it can cook a full 8-9 hours. What’s an overnight crock pot breakfast recipe that can only cook 6-7 hours? I need my sleep! This needs some milk and a good stir to reheat, but it does reheat very well. You can certainly add 3 1/2 to 4 cups of liquid/milk if you plan to cook longer or prefer a soupier oatmeal consistency. A filling breakfast with nearly 11 grams of fiber! Enjoy!

 I had hockey til late last night…killer workout. Tonight will be a rest night with some cooking. Last night’s dinner was a partial flop…more on that soon! :)

P.S. Happy Boss’s Day!

Be well,

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Filed Under: 350 calories or less, crock pot, farmer's market, fruits and vegetables, gluten-free, heart health, one-pot meal, quick meals, recipe, Uncategorized, vegan, vegetarian ·