Sweet Cinnamon Flavored Oatmeal Drink ("Horchata")

Several years ago I watched Marcela Valladolid make this drink on Food Network (Mexican Make Easy). I was intrigued so gave it a try and found it to be refreshing.
Forgot all about it until the other day when a friend and I were talking about adventuresome beverages. A little online research indicates that this Mexican drink is usually made with rice or rice flour and other sweetened with condensed milk. I like this version. Definitely serve it ice cold!

Sweet Cinnamon Flavored Oatmeal Drink ("Horchata")
1 cup old fashioned rolled oats
1 (4") cinnamon stick, broken into tiny pieces
4 cups water
Agave or sugar as needed (I used 2 to 3 tablespoons agave)
Option--ground cinnamon for garnish

1. In a large container, soak the oats, cinnamon and water for a minimum of 30 minutes.
   
2. Blend the mixture (including the cinnamon) in a blender.
   
3. Strain.
   
4. Sweeten with agave or sugar.
   
5. Serve well-chilled over ice. Sprinkle with a bit of ground cinnamon if desired.
   
   
   
   

Recipe without photos . . .

Sweet Cinnamon Flavored Oatmeal Drink ("Horchata")

1 cup old fashioned rolled oats
1 (4") cinnamon stick, broken into tiny pieces
4 cups water
Agave or sugar as needed (I used 2 to 3 tablespoons agave)
Option--ground cinnamon for garnish

1. In a large container, soak the oats, cinnamon and water for a minimum of 30 minutes.
2. Blend the mixture (including the cinnamon) in a blender.
3. Strain.
4. Sweeten with agave or sugar.
5. Serve well-chilled over ice. Sprinkle with a bit of ground cinnamon if desired.

Chocolate Mousse -- easy, healthy & dairy free

Creamy, chocolaty, easy to make, and oh-so good! It's healthy, too. I saw Ellie Krueger making this unusual recipe on a TV ad for Cancer Treatment Centers of America. I thought it seemed a little odd to use an avocado in chocolate mousse but we decided to give it a try. The verdict — I made this last week and we've been craving it ever since. I must admit that we've been trying to cut out desserts as we strive to lower our cholesterol levels. But even if we weren't in a dessert-deprived state, this is just good stuff! 

Other notes about this recipe . . .
The online version (in the Snacks/Desserts section) calls for 70% cacao baking chocolate but does not specify sweetened or unsweetened so I experimented. The first time I made it I used part of a bar of semi-sweet chocolate because that was what I had on hand. Afraid it might be too sweet, I cut the amount of agave sweeter in half. Today when I made it again, I used part of a bar of unsweetened chocolate but still started with half the amount of agave, tasted and added just a little more. In other words, I suggest you start with less sweetener no matter what type of chocolate you use, and add more to achieve your level of desired sweetness.

Also, I noticed the online recipe calls for agave in the ingredient list but the step-by-step directions tell you to add the maple syrup. Guess either will work but I used agave as I thought the taste of maple syrup might be too pronounced. However, knowing that agave is sweeter than sugar, I wondered what the swap out was for agave and maple syrup. This is what I discovered through a Google search :Agave, maple syrup and honey, 1 to 1 ratio for use (in other words, if it calls for 1/3 cup of agave, substitute 1/3 cup of maple syrup or 1/3 cup honey). However, replace each cup of corn syrup by using only 1/2 to 1/3 as much and increase other liquids by up to 1/3 cup. For each cup of granulated sugar, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup.

Healthy Chocolate Mousse  Makes 4 desserts (can easily be cut in half)
2 very ripe large avocados
4 oz. 70% cacao baking chocolate, melted and cooled
1/3 cup unsweetened cocoa powder (I used the dark chocolate variety)
1/3 cup+ unsweetened almond milk
1/3 cup agave nectar
1 teaspoon pure vanilla extract
1 teaspoon ground cinnamon
Pinch of fine sea

1. In a food processor, combine the avocados, melted chocolate, cocoa powder, 1/3 cup almond milk, agave, vanilla, cinnamon and salt.
2. Puree until creamy. (I stopped and scraped down the sides a couple of times and added a little extra almond milk to get the creamy consistency I desired.)
3. Spoon mousse into 4 cups and chill for at least an hour. I topped our mousse with chopped walnuts for added flavor.

Crunchy Asian Salad filled with edamame, ramen noodles, cabbage . . .

Packed with flavor and crunch, this Asian-flavored salad can 

be served as a main dish or side. 

Crunchy Asian Salad        Serves 3 to 4 

Salad:

1 (3 oz.) pkg. ramen noodles, crumbled - discard seasoning packet (I think it is easier to crush the noodles while they are still in the package)

1/4 cup sliced almonds

About 2 cups+ (8 oz.) finely shredded green cabbage

1/4 cup grated carrots

1/2 cup thinly sliced green onions

1 to 2 cups frozen shelled edamame, thawed

Asian Vinaigrette:

1/4 cup vegetable oil

1 tablespoon+ sesame seed oil 

2 tablespoons agave or honey

1/4 cup  rice wine vinegar 

2 to 3 teaspoons low-sodium soy sauce

Pinch of salt & pepper

1. Salad: Spread crumbled noodles and almonds on a baking tray.
2. Bake for 5 minutes in a preheated 375° oven; stir and bake another 2 to 3 minutes or until noodles and almonds are lightly browned. Watch carefully!
   
3. Vinaigrette: Place all ingredients, starting with minimum amounts, in a jar. Shake to blend. Taste and adjust seasoning or amounts as needed.
   
4. Assembling Salad: Place cabbage, carrots, green onions and edamame in serving dish.
5. Top with noodles and almonds.
   
6. Drizzle with vinaigrette and toss. 
   
7. Serve immediately or cover and refrigerate up to 3 days. Note: The noodles will lose their crunch if store overnight but the salad is still good. To retain crunch — portion out preferred amount of salad mixture (cabbage, carrots, onions, edamame), sprinkle with a portion of the noodle-nut mixture and add enough vinaigrette to dress salad. Store remaining salad mixture and dressing in refrigerate and assemble salads right before eating.

   

   We served our salad as a main dish with cracker bread on the side.

Recipe without photos . . .

Crunchy Asian Salad        Serves 3 to 4
Salad:
1 (3 oz.) pkg. ramen noodles, crumbled - discard seasoning packet (I think it is easier to crush the noodles while they are still in the package)
1/4 cup sliced almonds
About 2 cups+ (8 oz.) finely shredded green cabbage
1/4 cup grated carrots
1/2 cup thinly sliced green onions
1 to 2 cups frozen shelled edamame, thawed
Asian Vinaigrette:
1/4 cup vegetable oil
1 tablespoon+ sesame seed oil
2 tablespoons agave or honey
1/4 cup  rice wine vinegar
2 to 3 teaspoons low-sodium soy sauce
Pinch of salt & pepper

1. Salad: Spread crumbled noodles and almonds on a baking tray.
2. Bake for 5 minutes in a preheated 375° oven; stir and bake another 2 to 3 minutes or until noodles and almonds are lightly browned. Watch carefully!
3. Vinaigrette: Place all ingredients, starting with minimum amounts, in a jar. Shake to blend. Taste and adjust seasoning or amounts as needed.
4. Assembling Salad: Place cabbage, carrots, green onions and edamame in serving dish.
5. Top with noodles and almonds.
6. Drizzle with vinaigrette and toss. 
7. Serve immediately or cover and refrigerate up to 3 days. Note: The noodles will lose their crunch if store overnight but the salad is still good. To retain crunch — portion out preferred amount of salad mixture (cabbage, carrots, onions, edamame), sprinkle with a portion of the noodle-nut mixture and add enough vinaigrette to dress salad. Store remaining salad mixture and dressing in refrigerate and assemble salads right before eating.

Roasted Beet Salad with Blue Cheese & Pine Nuts + Apple Cider Vinaigrette

Fresh beets from Ted Sexton's fall garden pair deliciously with blue cheese, toasted pine nuts and Apple Cider Vinaigrette. Another wonderful reason I LOVE fall!

Roasted Beet Salad with Blue Cheese & Pine Nuts + Apple Cider Vinaigrette      

8 servings

4 medium beets (1 1/2 pounds total), scrubbed & trimmed but with about 1” of rthe root intact, unpeeled

About 1/4 cup Apple Cider Vinaigrette (recipe follows)

2 tablespoons finely chopped fresh parsley

8 handfuls mixed salad greens

1/2 cup crumbled blue cheese

1/2 cup toasted pine nuts (spread out on tray and bake @ 350° for 5 to 8 minutes until golden brown -- watch carefully)

1. Preheat oven to 450°.
2. Individually wrap 4 beets in foil. Place on a baking sheet and roast until tender when pierced with a paring knife, 45 to 60 minutes.
   
3. Let cool. Rub beets with paper towels to remove skins and cut into cubes. 

4. Toss beets with about /4 cup Apple Cider Vinaigrette and parsley and allow to marinate if time allows.
   
5. Fill a platter (or individual salad plates if preferred) with salad greens.
6. Top greens with marinated beets, blue cheese and toasted pine nuts.
   
7. Add enough Apple Cider Vinaigrette to coat salad greens . . . or pass the salad dressing if preferred. 

Apple Cider Vinaigrette

1/4 cup apple cider

1/4 cup white wine vinegar

1 tablespoon Dijon mustard

2 tablespoons agave syrup

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 cup canola oil

1 1/2 tablespoons minced onions

1. Combine first 6 ingredients in a small bowl, stirring with a whisk.
   
2. Gradually add oil, stirring constantly with a whisk.
   
3. Stir in minced onions and refrigerate until ready to use.
   

Recipe without photos . . .

Roasted Beet Salad with Blue Cheese & Pine Nuts + Apple Cider Vinaigrette      

8 servings 

4 medium beets (1 1/2 pounds total), scrubbed & trimmed but with about 1” of rthe root intact, unpeeled

About 1/4 cup Apple Cider Vinaigrette (recipe follows)

2 tablespoons finely chopped fresh parsley

8 handfuls mixed salad greens

1/2 cup crumbled blue cheese

1/2 cup toasted pine nuts  (spread out on tray and bake @ 350° for 5 to 8 minutes until golden brown -- watch carefully)

1. Preheat oven to 450°.
2. Individually wrap 4 beets in foil. Place on a baking sheet and roast until tender when pierced with a paring knife, 45 to 60 minutes.
3. Let cool. Rub beets with paper towels to remove skins and cut into cubes. 

4. Toss beets with about /4 cup Apple Cider Vinaigrette and parsley and allow to marinate if time allows.
5. Fill a platter (or individual salad plates if preferred) with salad greens.
6. Top greens with marinated beets, blue cheese and toasted pine nuts.
7. Add enough Apple Cider Vinaigrette to coat salad greens . . . or pass the salad dressing if preferred. 

Apple Cider Vinaigrette 

1/4 cup apple cider 

1/4 cup white wine vinegar 

1 tablespoon Dijon mustard 

2 tablespoons agave syrup 

1/4 teaspoon kosher salt 

1/4 teaspoon freshly ground black pepper 

1/2 cup canola oil 

1 1/2 tablespoons minced onions 

1. Combine first 6 ingredients in a small bowl, stirring with a whisk.
2. Gradually add oil, stirring constantly with a whisk.
3. Stir in minced onions and refrigerate until ready to use.

Granola Cups -- nutrient-dense sweet choice

I’ve been trying to quell my occasional craving for sweets with nutrient-dense choices. Chia seed chocolate pudding did not cut it, nor did the protein balls of this and that! Yes, I tried them but in my estimate they belong in the trash bin instead of on our blog (Barry agreed).  However, a recipe for Granola Cups in the latest Parade insert did catch my eye and so, with reluctance (haven’t quite got over the chia seed experiments yet) I gave them a try . . . and these I did like.

They’re good as a snack, for dessert but I plan to add them on my breakfast menu, too.

As usual, I made some adjustments as included below.  For Parade’s original recipe, click on Granola Cups.

Granola Cups    Makes 12

1¼ cups old-fashioned rolled oats (or use quick oats)

½ cup chopped almonds

1 cup dried fruit, chopped (I used a combo of apricots & craisins + prunes; raisins, dates, etc. would also work)

⅓ cup flax meal (Put flax seeds into a Nutra Bullet or blender to make your own)

⅓ cup sunflower seeds

¾ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

1 large egg

⅓ cup Agave

¼ cup canola oil                      

1. In a large bowl, combine all dry ingredients including spices.
   
2. In a second bowl, lightly beat egg; stir in Agave and canola oil.
   
3. Stir wet ingredients into dry.
4. Divide among 12 muffin cups, pressing mixture up sides with wet fingers to form cups. (I used silicon so did not grease the cups; if using regular muffin tins, be sure to grease to cups. Also, I used a ¼ cup measure, covered in sprayed plastic wrap to create an indentation.)
   
   
   
   
   
   
5. Bake 20 minutes at 350° or until edges brown and cups are set.
6. Cool several minutes before unmolding. 
   
7. Fill with flavored yogurt sprinkled with cinnamon, or yogurt and fresh fruit (or pudding, ice cream, etc.)

Recipe without photos . . .

Granola Cups    Makes 12

1¼ cups old-fashioned rolled oats (or use quick oats)

½ cup chopped almonds

1 cup dried fruit, chopped (I used a combo of apricots & craisins + prunes; raisins, dates, etc. would also work)

⅓ cup flax meal (Put flax seeds into a Nutra Bullet or blender to make your own)

⅓ cup sunflower seeds

¾ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

1 large egg

⅓ cup Agave

¼ cup canola oil                      

1. In a large bowl, combine all dry ingredients including spices.
2. In a second bowl, lightly beat egg; stir in Agave and canola oil.
3. Stir wet ingredients into dry.
4. Divide among 12 muffin cups, pressing mixture up sides with wet fingers to form cups. (I used silicon so did not grease the cups; if using regular muffin tins, be sure to grease to cups. Also, I used a ¼ cup measure, covered in sprayed plastic wrap to create an indentation.)
5. Bake 20 minutes at 350° or until edges brown and cups are set.
6. Cool several minutes before unmolding. 
7. Fill with flavored yogurt sprinkled with cinnamon, or yogurt and fresh fruit (or pudding, ice cream, etc.)

Composed Bean Salad — Better Bean Salad

This is my variation of one of the better bean salads featured in the May/June 2015 issue of Eating Well magazine. It is ready for our Memorial Day supper.


Composed Bean Salad  8 (1 cup) servings
2 cups green beans (about 8 oz.), trimmed
1/2 cup fresh herbs (I used a combination of basil, parsley & chives)
1/4 cup extra-virgin olive oil (such as that carried at The Tasteful Olive)
3 tablespoons red wine vinegar
1 teaspoon agave syrup or 2 teaspoons honey
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/2 teaspoon black pepper
1 (15 oz.) can dark red kidney beans, drained
1 (15 oz.) can white kidney beans (cannellini), drained
1 (15 oz.) can black beans, rinsed and drained
1 cup halved grape tomatoes
1/2 cup very thinly sliced radishes (I used a mainline to slice these)
3 tablespoons basil pesto

1. Steam green beans. in a large saucepan fitted with a steamer basket, until tender-crisp, about 6 or 7 minutes. Shock with ice cold water and drain.
   
2. Combine fresh herbs, oil, vinegar, agave (or honey), mustard, salt and pepper in a blender. Puree until smooth.
3. Drizzle green beans lightly with just a little dressing and then arrange on platter. 
4. Arrange remaining beans and vegetables on platter and drizzle lightly with dressing.
5. Add basil pesto to remaining dressing and serve on the side.
   

Another favorite recipe (pictured below), also from this May/June 2015 issue of Eating Well: Berry-Delicious Fruit Salad.

Recipe without photos . . .
Composed Bean Salad   8 (1 cup) servings
2 cups green beans (about 8 oz.), trimmed

1/2 cup fresh herbs (I used a combination of basil, parsley & chives)
1/4 cup extra-virgin olive oil (such as that carried at The Tasteful Olive)
3 tablespoons red wine vinegar
1 teaspoon agave syrup or 2 teaspoons honey
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/2 teaspoon black pepper
1 (15 oz.) can dark red kidney beans, drained
1 (15 oz.) can white kidney beans (cannellini), drained
1 (15 oz.) can black beans, rinsed and drained
1 cup halved grape tomatoes
1/2 cup very thinly sliced radishes (I used a mainline to slice these)
3 tablespoons basil pesto

1. Steam green beans. in a large saucepan fitted with a steamer basket, until tender-crisp, about 6 or 7 minutes. Shock with ice cold water and drain.
2. Combine fresh herbs, oil, vinegar, agave (or honey), mustard, salt and pepper in a blender. Puree until smooth.
3. Drizzle green beans lightly with just a little dressing and then arrange on platter. 
4. Arrange remaining beans and vegetables on platter and drizzle lightly with dressing.
5. Add basil pesto to remaining dressing and serve on the side.

Cooking with Kids: Chocolate Smoothies

I recently was a workshop presenter for Wellness Day at a local grade school. The topic was "Nutritious After School Snacks." With the help of eager fifth grade students, this is one of two recipes we made in a 25 minute span of time.

5th-graders take a healthy snack break—sampling Chocolate Smoothies

To read about the Wellness Day event, including student comments and  

reactions, go to the Abilene App blog: Garfield Wellness Day - "Kids Cooking" Healthy Snacks

Chocolate Smoothie    2 servings

Prep: 10 min. or less

Tools/Equipment: Blender or NutriBullet, set of dry measuring spoons & cups, measuring cup for liquids

Ingredients

   3 to 4 tablespoons quick-cook or old-fashioned oats (not cooked)

   2 cups+ milk (almond or soy milk can also be used)

   About ¼ to ½ teaspoon ground cinnamon

   1 teaspoon cocoa powder (unsweetened)

   About ¼ cup sweetened yogurt

   1 banana

   A heaping handful of ice

   Honey, agave syrup or sugar to taste

Step-by-Step Preparation

1. Add the oats to the bottom of a blender or NutriBullet. Pour in enough milk to cover and let oats soak as you assemble the rest of the smoothie. (If you don’t have a blender that will grind and pulverize, you may need to let the oats soak a little longer.)

   

   This 5th-grader is adding milk to the oat mixture.

2. Add the remaining ingredients, except the sweetner, and then add the remaining milk (add to the Max line on the NutriBullet).

   

   A 5th grader adds smoothie ingredients to the blender.

3. Taste and add honey, agave or sugar if needed. Note – as bananas age (and develop black spots) they become sweeter . . . so less sweetener is needed with older bananas.

   

   Mixing up another batch of smoothies for sampling.

In addition to Chocolate Smoothies, we also made Fast & Easy English Muffin Pizzas.

Recipe without photos . . .

Chocolate Smoothie    2 servings

Prep: 10 min. or less

Tools/Equipment: Blender or NutriBullet, set of dry measuring spoons & cups, measuring cup for liquids

Ingredients

   3 to 4 tablespoons quick-cook or old-fashioned oats (not cooked)

   2 cups+ milk (almond or soy milk can also be used)

   About ¼ to ½ teaspoon ground cinnamon

   1 teaspoon cocoa powder (unsweetened)

   About ¼ cup sweetened yogurt

   1 banana

   A heaping handful of ice 

   Honey, agave syrup or sugar to taste

Step-by-Step Preparation

1. Add the oats to the bottom of a blender or NutriBullet. Pour in enough milk to cover and let oats soak as you assemble the rest of the smoothie. (If you don’t have a blender that will grind and pulverize, you may need to let the oats soak a little longer.)
2. Add the remaining ingredients, except the sweetner, and then add the remaining milk (add to the Max line on the NutriBullet).
3. Taste and add honey, agave or sugar if needed. Note – as bananas age (and develop black spots) they become sweeter . . . so less sweetener is needed with older bananas.