Blueberries In The Round and more

August 15, 2017August 14, 2017

Blueberries In The Round and more

Coach BJ's Blueberry Cobbler in the Round

I’m totally in love with cobblers in the round with a hint of peanut butter in the cobbler… throw in some beautiful fresh blueberries with a splash of a juicy peach…makes my mouth water. Decadent without many calories; plant-based fruits produce natural sugar – the best. Natural fruits…what a dessert treat!

Aren’t we lucky to be surrounded by fruit orchards here in Central PA. We love to support our local farmers who work so hard to bring freshness to our table. We have no excuse for not eating healthy fruits and for those less fortunate there are various outlets and food pantries where in-season fruit is available for the asking if you qualify. Tom and I participate in the Gleaning Project where we help other community volunteers collect fruit which would otherwise go to waste but is now distributed to people who are eager to eat fresh vegetables and fruit.

Here are a few of the cobblers I’ve made this season. Even when the fruit is out of season, it is perfectly fine to use frozen fruit…so enjoy cobbler all year “in the round”.

Coach BJ's Blueberries cobbler in the Round — Coach BJ’s Blueberries Cobbler in the Round

…and there’s more…

Coach BJ's Blueberries and Peaches Cobbler in the round — Coach BJ’s Blueberries and Mangoes Cobbler in the round

…and more…

Coach BJ's Strawberries and peaches cobbler in the round — Coach BJ’s Strawberries and Peaches Cobbler in the round

…more…

Coach BJ's Peaches and Cherries cobbler in the round — Coach BJ’s Peaches and Cherries Cobbler in the round

Now let’s dig into that fruit cobbler! But which is your favorite…blueberries, cherries, peaches, mangoes or strawberries? My favorite is the last one I’ve made, so mix and match fresh or frozen fruits!

August 8, 2017June 10, 2021

Air Fryer Explored

We love to experiment in the kitchen and Tom loves new kitchen toys (oops did I say toys or tools). So I’ll share some of our first exploring with our AIR FRYER. See how easy it is to make healthy plant-based fries, of course, without using oil.

(1) FRENCH FRIES EXPLORED: Tom ordered an Air Fryer online. I was unsure about his new toy but I was a willing participant, as long as he’s doing the cooking. Of course the first exploration was the making of crispy French fries. Wow, they just blew us away – Crisp and Easy! Out of the box, they turned out terrific. Here’s the process; Tom just cuts up two potatoes as he normally would, places them into the basket, slides basket into the fryer, turn on 390 degrees F for 20 minutes, turns fries half way, and voila! NO OIL FRIES, who would’ve thought. We LOVE, LOVE the fries. Clean up is so easy, just wash out the basket, no oil, no fuss. Tom makes fries about twice a week, sweet potato fried too. Since Tom loves toys and he takes care of them…don’t tell him but perhaps that’s why I’m so impressed with the FRYER, I don’t have to cook!

August 4, 2017August 5, 2017

Beets and Greens – nothing “beets” the flavor

Roasting market fresh beets is so satisfying! You get a TWO for ONE…the beautiful beets and the beautiful greens! I roast beets about once a week – we cut up the beets for our daily salads and eat the leafy greens with a little peanut sauce…so scrumptious. We love organically locally grown beets for freshness and color variety, then during the off season we purchase red organic at the supermarket. Do we love beets or what! Usually we roast in our small toaster oven – saving energy is always good for the environment, as is, eating whole foods, plant-based.

Serves: 4 || Prep Time: 10 minutes || Cook Time: 30 – 50 minutes

4 large or 6 medium beets, fresh
2 tablespoons balsamic vinegar

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Preheat 400°F. Scrub beets, cut off greens to use later in salads or to sauté. Do not peel or cut off root end. Place in a bowl and coat with a few tablespoons of balsamic vinegar. Roast in regular oven or toaster oven on parchment paper. Depending on size, roast for approximately 30 -50 minutes, turn midway through. After roasting the peels will come off easily.

Nutrition Facts
Calories 43 Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 64mg, Total Carbohydrate 9g, Fiber 2g, Sugars 7g, Protein 1g

NOW FOR THE BEET GREENS WITH PEANUT SAUCE: Beautiful green leaves steam and pieces of red stems sautéed in peanut sauce.

Serves: 2 || Prep Time: 10 minutes || Cook Time: 6 minutes

4 cups fresh beet greens, stems and leaves
1/2 cup water or more as needed
2 tablespoons fresh peanut butter
1/2 teaspoon garlic powder

Wash the leaves thoroughly. You can use both the tender stems and the leaves from fresh beet greens. Ribbon cut the green leaves, save the red stems and cut into pieces a few inches long. Stir the peanut butter into 1/2 cup of water, add garlic powder. In a skillet heat the peanut sauce, add red stems first, sauté/ steam for about 3 minutes before adding green leaves. Sauté for another 3 minutes, not too long as you want to retain the beautiful bright green color. Enjoy alone as a side or add to various other dishes.

Nutrition FactsCalories 27 Calories from Fat 3, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 196mg, Total Carbohydrate 5g, Fiber 3g, Sugars 0g, Protein 3

August 1, 2017

How about bean pastas?

I love to try various pastas…looking for an enjoyable taste, attractive color and interesting texture. Well today my quest turned out marvelously – Fettuccine made from edamame and mung beans fit the bill!

For those who are trying to cut back on eating wheat products or for gluten-free eaters, today there are many choices. Pick up some of these specialty pastas which normally are found in the organic section of the grocery store. Note the apropos name of this product, “Explore Cuisine”.

The dish that I made with this fettuccine turned out to be delicious. I boiled the noodles for about 6 minutes. I poured on whole food, plant-based spinach/basil pesto then added garden fresh vegetable – red and orange cherry tomatoes, yellow peppers, kale, and sprinkled red pepper flakes on top. We had a sip of wine and a slice of whole grain bread. Oh yes, Tom made a beautiful salad but I was too full so it will become my evening snack. We definitely will buy this pasta again, try it, you’ll like it! Any type of contrasting red pasta sauce would look lovely on this green fettuccine too!

Edamame & Mung Bean Fettuccine with Pesto

Make cooking and eating healthily an adventure. Try new plant-based products, fruits, veggies and grains. Besides the taste, note other features about food like their shapes and textures, you will start to appreciate the uniqueness of Mother nature in each piece. Take your time, be aware of all the senses which are invoked while eating, enjoy the little “bites” of life.

July 30, 2017August 3, 2017

Chilled Three Bean Salad

Easily whip up this colorful and delicious salad to take on picnics or potlucks!

Serves: 10 (1/2 cup)
1 (14.5-ounce) can kidney beans, no added salt, rinsed
1 (14.5-ounce) can garbanzo beans (chick beans), no added salt, rinsed
1 (8-ounce) package edamame shelled soybeans
1/2 red onion, diced
2 tablespoons apple cider vinegar
1 lemon (juice)
1 teaspoon rice cooking wine or maple syrup
1 teaspoon honey mustard
1/2 teaspoon paprika
1/2 teaspoon salt substitute
dash pepper and salt

Drain and rinse canned beans. In a medium bowl, add beans, cooked edamame soybeans and diced onion. In a small bowl, mix remaining ingredients together until smooth. Pour dressing over the beans, toss the salad. Chill for 2 hours.

Nutritional Facts: Amount per Serving
Calories 127 Calories From Fat 14,Total Fat 1g, Sodium 17mg,Total Carbs 13g, Dietary Fiber 5g, Sugars 2g, Protein 7g

Coach BJ's Three Bean Salad — Coach BJ’s Three Bean Salad

July 25, 2017July 29, 2017

Black Bean and Mushroom Loaf

This “hearty” loaf will become a favorite! Here’s a fun loaf for a main entree or to use in sandwiches.

Serves: 8

1 large onion
2 cloves garlic
4 ounces (1 cup) Portabella Mushrooms
1 tablespoon fresh parsley
1 stalk celery
1 (15 1/2-ounce) can black beans, lo sodium (drain, reserve broth)
1 cup oat bran
2/3 cup farina (quick cooking cream of wheat or use cream of rice for gluten-free), uncooked
2 tablespoons nutritional yeast
1 1/2 teaspoons Worcestershire sauce, lo sodium
1/2 teaspoon hickory liquid smoke
1 teaspoon black pepper
2 1/2 teaspoons salt substitute
2 teaspoons basil
1/2 teaspoon oregano
1 (8-ounce) can tomato sauce, lo sodium
For Hot Tomato Glaze:
1 (15 1/2-ounce) can stewed tomatoes
1 clove garlic
2 teaspoons hot pepper sauce
Note: If you don’t like it spicy, just substitute with your favorite topping (ketchup, barbecue sauce, etc.).

Preheat over to 350° F. In a food processor, dice onion, garlic, mushrooms, celery and parsley. In large bowl, mash beans then add oat bran, farina, yeast, spices and herbs. Add diced vegetables, mix well. Add reserved bean broth and tomato sauce, as needed, until the mixture can be formed into a nice moist loaf. In a non-stick loaf pan, form the mixture into a loaf. Top the loaf with the hot tomato glaze. Cook for about 40 minutes. Serve hot or cold.

To Make Hot Tomato Glaze: Drain tomatoes. In food processor, puree tomatoes along with garlic clove and hot sauce.

NUTRITION FACTS

Calories 171 Calories from Fat 9, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium131mg, Total Carbohydrate 35g, Fiber 8g, Sugars 4g, Protein 9

July 20, 2017September 9, 2017

A Touch of Blue Cornbread

A lovely look with flecks of blue and a lovely taste!

A Touch of Blue Plant-Based Cornbread — Coach BJ’s A Touch of Blue Cornbread

Serves=10
1 cup unsweetened non-dairy milk
1/3 cup water
1/2 lemon (juice plus 1 teaspoon zest)
1 cup white whole wheat flour
1/2 cup yellow cornmeal
1/2 cup blue cornmeal
1/2 teaspoon baking soda
3/4 teaspoon baking powder
2 tablespoon date paste or maple syrup
1 teaspoon vanilla extract
3 tablespoons flaxseed meal
3 tablespoons aquafaba (chick pea brine)
1/2 cup blueberries (wash and pat dry)

Preheat oven to 375° F. In a small bowl measure non-dairy milk and water, add juice and zest from 1/2 lemon into this liquid. Set aside. In a medium size bowl mix these dry ingredients – flour, corn meals, baking soda and baking powder. To the wet ingredients add sweetener, vanilla, flaxseed meal and aquafaba then whip this mixture. Combine wet ingredients into dry ingredients. Pour batter into non-stick loaf pan; top with blueberries. Bake for about 30-35 minutes. Cool before slicing.

Nutrition Facts
Calories 120 Calories from Fat 13, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium108mg, Total Carbohydrate 24g, Fiber 2g, Sugars 3g, Protein 2g

July 18, 2017July 23, 2017

Apple Cherry Crumble

Apple Cherry Crumble: Apples and Cherries together make this a wonderful dessert. The difficulty is trying not to eat the fruit before you make the crumble. The colorful beautiful presentation is a bonus for this healthy crumble delight!

Serves: 6 || Prep Time: 20 minutes || Cook Time: 25 minutes5 baking apples (5 cups), peeled and cored, thinly sliced
1 teaspoon vanilla extract
1/2 medium lemon (juice and 1 teaspoon zest)
3/4 cup fresh or frozen cherries (no need to thaw)
1-2 tablespoon date sugar or maple syrup (to taste)
5 (3-inch) pieces crystallized ginger, minced
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup granola

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Preheat oven 350°F. Prepare apples then place into a non-stick ovenware dish. Add remaining ingredients (except granola); gently combine. Crumble the granola over the top, bake for 25-30 minutes. Serve warm or cold.

Nutrition Facts
Calories 154 Cal from Fat 9, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 8mg, Total Carbohydrate 35g, Fiber 4g, Total Sugars 23g (includes 11g added sugars), Protein 2g