Bulgur Breakfast Bowl with Minted Lime Yogurt

Tired of your usual bowl of cereal in the morning? It’s no wonder if you are! You’re taste buds are likely bored after eating the same thing every day for breakfast. Yes, it’s reliable, but is that bowl of flakes filling your “nutritional bucket?” Meaning, is it offering a myriad of nutrients that keep your body fueled to function at its best? Instead of filling that bowl with cereal, why not give yourself a meal that tastes good, fills you up and gives you the energy you need to start your day off right?

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Easy Mango Preserves

Image Source: capl@washjeff.edu

 

I love mangoes. They are exquisite in every way. Beautiful to look at and beautiful to eat. As far as I’m concerned, there’s nothing better than enjoying the sweet, tropical flavor of a ripe mango. Mangoes have only been a relatively recent discovery for me. Growing up in Indiana, I never once encountered a mango anywhere. That’s not too ironic, I suppose. Now, it seems mangoes are everywhere. Thank goodness! And when they go on sale, I just can’t help myself and buy way more than I (or the rest of my family) can possibly eat. Not wanting to waste their tasty goodness, I needed to find a way to make use of mine before they went from ripe to inedible. I immediately thought of jelly/jam/preserves. Since my breakfast EVERY DAY consists of peanut butter on toast with some kind of jelly, I knew, that if I turned those extra mangoes into preserves, I could enjoy them EVERY DAY! Woo hoo! So, with just a little bit of time (20 minutes max!) and only a little bit of sugar and lemon juice, I had a winning recipe for mango preserves! Now I share the recipe with you! Enjoy and feel good that you made something delicious and perhaps, even better, than some of those store bought preserves.
 

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Easy Mango Preserves


  • Author: Sara Haas

Description

This mango preserve recipe is simple to make is a delicious treat on toast or as a topping for yogurt or ice cream!


Scale

Ingredients

  • 3 large, ripe mangos, peeled, seeded and chopped
  • 1/4 cup granulated sugar
  • 1 tablespoon lemon or lime juice

Instructions

  1. Place all of the ingredients in a large saucepot and bring to a boil over high heat. Stir, reduce heat and allow mixture to simmer, stirring occasionally, for about 10-15 minutes or until it has thickened slightly.
  2. Remove from heat and allow preserves to cool before placing in a jar or bowl. Once fully cooled, cover with a lid or plastic wrap and refrigerate.
  3. Enjoy within 7-10 days.

Notes

  • Jazz it up! You can add other ingredients for a fun twist. Add a cinnamon stick while the mixture simmers (remove before storing) or add the zest of a lime or lemon after the mixture has been taken off of the heat. You could even add flaked coconut or chopped, dried pineapple for a fun tropical version.
  • Makes about 1 cup.

Nutrition

  • Serving Size: 16
  • Calories: 50
  • Sugar: 12
  • Sodium: 1
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 13
  • Protein: 1
  • Cholesterol: 0

Vanilla Coconut Whole Wheat Waffles

waffles

Transporting your waffles to a warm, happy place.

 

I love when Recipe Redux time rolls around each month. It gives me inspiration for creative time in the kitchen, which I love. This month’s theme is “stop being wasteful and use the stuff that’s been sitting in your pantry!” Ok, that’s just my summation of the theme. It was put more eloquently of course, but that’s basically it. Pick something that’s been in the pantry for awhile and put it to good use. Great idea!

So off I went to my pantry, on the hunt for something inspiring. I opened the door and immediately (and embarrassingly) noted its “fullness.” Ugh, there was plenty of food in there that was simply begging to be used. So I acknowledged my pantry with a quick “noted” comment and promised to cook and use that food before it went to waste. Then it was back to my original task…finding the one thing that’s been in there for far too long. After a quick inventory, it came down to three things: brown rice, canned diced chiles and light coconut milk. A glance at the packages revealed that the light coconut milk would be heading to the trash can soon if I didn’t use it, so the light coconut milk was the winner. Now, just what was I going to do with it?

I immediately thought of Thai food. So many delicious dishes use coconut milk and I had a million (ok, maybe just two or three) ideas running through my head. But then something struck me. Maybe it was the delicious scent coming from the apartment next door, but I swear I smelled waffles. It smelled so amazing, that my thoughts of Thai food were immediately replaced with thoughts of waffles. Then, the light bulb went off and my Vanilla Coconut Whole Wheat Waffles were born.

I adore waffles which made this recipe even more fun to create! They are a great breakfast option, especially when all-purpose white flour gets replaced with whole wheat flour and when a simple topping of fresh fruit is the perfect finishing touch. Coconut milk and a little toasted coconut add a fun tropical twist and the vanilla bean paste add just the right of balance and “sweetness.” These are a perfect treat for breakfast or a handy snack. Try these waffles and I promise you’ll fall in love.

Ok, so my part is done…now it’s time to take a look at what’s in your pantry!

 

Delicious vanilla bean paste. A pantry must-have!

Delicious vanilla bean paste. A pantry must-have!

 

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Coconut Vanilla Whole Wheat Waffles


  • Author: Sara Haas

Description

Yields about 10 Belgian-style waffles, 4-inches by 4 1/2-inches


Scale

Ingredients

  • 1 cup whole wheat flour
  • 3/4 cup whole wheat pastry flour
  • 1 1/2 teaspoon baking powder
  • 3/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/4 cup ground flax seed
  • 2 large eggs
  • 1 cup light coconut milk
  • 3/4 cup low-fat milk
  • 2 tablespoons melted butter (or canola oil)
  • 1 tablespoon vanilla paste
  • 1 tablespoon packed brown sugar
  • 1/2 cup + 2 tablespoons flaked coconut, toasted
  • 1 mango, peeled, seeded and diced

Instructions

  1. Preheat the waffle iron.
  2. In a mixing bowl combine the flours, baking powder, baking soda, salt, ground cinnamon and flax seed.
  3. In a separate mixing bowl whisk together the eggs, milks, butter, vanilla and brown sugar.
  4. Pour the wet ingredients into the dry ingredients and stir until just combined. Note that the batter will be slightly lumpy. Gently stir in the coconut.
  5. Cook waffles following waffle iron manufacturer’s instructions.
  6. Serve garnished with freshly chopped mango and toasted coconut.

Notes

  • These waffles freeze well. Place them in a freezer bag, separated by pieces of parchment and freeze until ready to eat!

Nutrition

  • Serving Size: 5
  • Calories: 502
  • Sugar: 14
  • Sodium: 368
  • Fat: 25
  • Saturated Fat: 17
  • Unsaturated Fat: 7
  • Trans Fat: 0
  • Carbohydrates: 59
  • Protein: 12
  • Cholesterol: 88


Slow Cooked Oats with Roasted Pumpkin and Toasted Pumpkin Seeds

Slow cooked oats! Slow cooked oats with roasted pumpkin!!! I know, I know, it’s only September and yes, I suppose it’s a bit early to be publishing recipes highlighting pumpkin. To be honest though, I feel like I’m the one behind here considering Starbucks is already selling their Pumpkin Spice Lattes and the grocery has filled the “holiday aisle” with Halloween candy.

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Building a Better Muffin

 

It was starting to bother me. Those 3 bananas sitting on my counter were begging me to do something with them. I could almost hear them say, “Sara, listen, if you wait too much longer, we are going to get so brown and rotten that you’ll have to make our lives end by the way of the trash can. Wouldn’t you rather turn us into something more wonderful, something that says we were destined for more than just compost?” Geez, guilt-trip me why don’t you bananas!? Ok, ok, I hear you! So, I turned to my belly and asked it what it wanted. And without hesitation my belly said, “muffins!!!!” Good call belly. So I was off to discover a recipe to make what I wanted. But after some searching I realized that what I wanted wasn’t out there. Darn! Now what? The only answer seemed to be that I was going to have to make my own recipe. Because I just can’t bring myself to “snack” on anything that could potentially have zero health benefits, I made a recipe that included whole wheat flour, lots of walnuts and even chia seeds. It’s a satisfying snack and as it turns out, is not only a hit with adults, but kids too. And now I share it with you! Happy Baking!!!

 

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Banana Walnut and Chia Seed Muffins


  • Author: Sara Haas

Description

A delicious mini muffin packed with nutrition.


Scale

Ingredients

  • 1 ½ teaspoons chia seeds
  • ¼ cup water
  • 1/4 cup butter, softened
  • 2/3 cup granulated sugar
  • 1 ½ cup mashed ripe banana
  • 2 eggs
  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 ½ teaspoon baking powder
  • ¼ teaspoon baking soda
  • ½ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • 2/3 cup finely chopped walnuts

Instructions

  1. Preheat the oven to 350’F and line mini-muffin pan(s) with paper liners or spray with cooking spray.
  2. In a measuring cup combine the chia seeds and the water. Stir vigorously then let sit for 10-15 minutes, until a gel forms.
  3. In a mixing bowl, cream together the butter and sugar. Mix in the chia mixture, banana and eggs.
  4. In a separate bowl whisk together the flours, baking powder, baking soda, salt and cinnamon. Gently stir dry mixture into the wet mixture until just moistened, then gently fold in the walnuts.
  5. Using a small cookie scooper or a tablespoon, fill cups with batter, about two-thirds full. Bake for 12-15 minutes, or until tops are lightly golden and a toothpick inserted in the center comes out clean.
  6. Let cool, remove from pan and repeat with remaining batter.

Nutrition

  • Serving Size: 24
  • Calories: 110
  • Sugar: 7
  • Sodium: 69
  • Fat: 4
  • Saturated Fat: 2
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 16
  • Protein: 2
  • Cholesterol: 21