Microwave Protein Oatmeal Muffin in a Mug

Hello, everyone! Hope you enjoyed your 4th of July, if you're from the U.S., or just had another great Wednesday if you're from somewhere else. Kelley and I had a late morning Starbucks run and enjoyed each other's company for a while.  Then annoying smokers upwind from us gave us the cue it was time to leave.

Instead of relaxing like we always say we should but never do, I made goat cheese salsa cornbread and goat cheese crackers while Kelley was all over the house cleaning away.  I had chicken marinating in Zevia Cola and balsamic vinegar that I grilled too.  The chicken was a perfect July 4th salad topper and happily there's some leftover for another salad tomorrow!

Leftovers are awesome to have around because the prep-work is already done.  Cold turkey or chicken is always a welcome item on my plate.  I know what most of you are thinking; enjoying the cold turkey leftovers that somehow escaped consumption the first time around.  Straight from the foil or container in the fridge into my mouth, I make sure the turkey doesn't escape consumption the second time. Do you like cold bird or any other leftover? Is there a special thing you do with your leftovers?

Speaking of leftovers, there are usually 2 or 3 different containers of overnight oats in my fridge most days.  My overnight mixtures consist of oats (obviously), protein powder, stevia, cinnamon, peanut butter and/or flour.  For liquids, I typically stick with water since the protein and peanut flour will turn it creamy already, but sometimes use Zevia and omit adding stevia. Pumpkin puree is usually part of my mixture too.

As you can see, there's a lot more than just oats in my overnight oats.  Although plain oats are good, I like to have something prepared so I can just spoon right into my favorite eating cup at night.  One day I just had too many overnight oat mixtures going on and decided to try and cook a batch of something. Since I've been seeing so many microwave cake/bread/oatmeal posts, I figured I'd give that a shot.

To my peanut flour and vanilla whey protein oat mixture, I added egg whites, baking powder, salt, vanilla extract, stevia, and salt.  Then I just scraped the mix into a glass ramekin sprayed with non-stick spray and nuked it for a little over 2 minutes. The end result was a fluffy "proatmeal" muffin just asking (I swear, it talked!) for some homemade chia jam and peanut butter.

I never expected it to cook so well and turn into the airy protein muffin before me, but it did.  Isn't it great when things actually cook better than you expect? It's a rare occasion, but always welcome to me.  Unless I was ever doing a presentation on how not to do something and it ended up turning out right.  That would suck.

Anyway, enjoy your Thursday and make one or twelve of these soon!

Q: What's the craziest food mixture you've made and it turned out really good?

Microwave Overnight "Proat" Mug Muffin

by RC Liley

Prep Time: 10 min

Cook Time: 3 min




Ingredients (Serves 1)

1/2 cup overnight oats (I used 2 heaping tbls of oats with 1/2 T vanilla whey protein and 1/2 T peanut flour mixed in and soaked in 1/4 cup almond milk over night); read my overnight oat post for tasty overnight creation ideas.
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 tsp cinnamon
1 packet stevia powder (or use 1 tablespoon honey or agave nectar)
1/4 cup liquid egg white or 1 egg; can use 1 flax or chia egg for vegan version
Tiny dash of salt




Instructions

Preheat microwave to "ready".....ha ha, sorry, just trying to make a joke

Seriously now; Mix all ingredients together until well incorporated.

Pour into a 1 cup glass or ceramic ramekin or large mug greased with non-stick spray

Cook in microwave for 2 - 3 minutes. Time will vary with different microwaves, just watch that it doesn’t start overflowing from the top.  This happened to me several times, but they still taste exquisite!

Serve with jam, covered in Greek yogurt, peanut butter, or, my favorite….all three!


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Why is My Slow Cooker “White” Bean Puree Green?

Meatless Monday is something that more of us should recognize. And it doesn’t have to be Monday, it just rolls off the tongue better; kinda like “Thirsty Thursday” (ahhh, the college days), and “Wheat-free Wednesday.” Oh, and how can I forget, What I Ate Wednesday!!! That’s a fun one for a lot of Foodie Bloggers; myself included.

As a supporter of blending, mixing, or processing foods into a rich and creamy mishmash of intense flavor, I tend to create a lot of purees for Meatless Monday Meals. Some of you may wonder why this “white” bean veggie fusion is green instead of, well, white. Or maybe you’re a frequent master o’blending too and know that adding healthy doses of green veggies will do the trick.

Was this just a dumb question? I don’t think so. Even though I did add broccoli to the cumin-intense melting pot of veggies, okra is the main culprit of the green. Yep, okra, a veggie I feel is often overlooked unless you’re a Cajun or eat recurrent amounts of gumbo. Next to Brussels sprouts and mushrooms, okra is one of my top favorite vegetables to eat alone, dehydrated, or added to any dish.

I posted the copious amount of benefits okra provides and a couple recipes that can be found here. Did you know another name for okra is “lady fingers”? Makes sense when you look at whole okra, but it sucks to be that lady!

The slippery mucilage in okra acts as a natural “binder” which, when added to purees creates a consistency worth dipping for. I savor thick soup purees that can double as a dip, and okra supplies what I need to make it happen!

Kelley, my dear wife, is repulsed by okra, but this puree is today’s lunch and she’ll be reading this too late….sorry, Kelley. Yay me if she says it’s good before she knows what’s in the mix! I added the goat cheese to help offset the possibility of a feud later.

That’s another advantage of serving pureed meals; you can add heaps of healthy foods not favored by others, and they may never know! Cooking for kids? Not a problem if you serve a healthy homemade blend of veggies and give it a fun name. I'd call this blend “Hulk Stew” for the little “Hulk(s)” in your life; they’ll love it!

Slow-Cooker “Green” White Bean Veggie Puree (a.k.a. Hulk Stew)

by RC Liley

Prep Time: 10 minutes

Cook Time: 4 hours

Ingredients (Serves 4 - 6)

• 2 (15oz) cans drained and rinsed or 1 cup dried white beans; I used dried cannellini beans and soaked overnight, but any white bean will work.
• 12oz bag of frozen cut okra
• 10oz bag of frozen or fresh carrots
• 12oz bag of frozen broccoli
• 10oz bag of frozen diced green peppers, onions, and celery mix
• 4 – 6 cloves fresh garlic; I love garlic, use less if you don’t
• 1 T each of cumin, chili powder, dried oregano, dried parsley, and paprika
• 2 t dried thyme
• 1 t cayenne powder
• 2 cups low sodium chicken or vegetable stock; I used about 1/2 cup of Pacific Natural Foods French Onion Soup for extra flavor, but not too much as it’s high in sodium!
• 2 T balsamic vinegar
• Optional: Creamy goat cheese to crumble on top or blend into potentially mad wife’s portion; or just because it’s good.

Instructions

Add all ingredients to slow cooker (you may need more liquid, but I like to make sure it’s really thick) and cook on high for 4 hours.

Puree everything together with an immersion blender right in the pot, or scoop out into blender and puree in batches. Be careful if using a blender; heat expands and you’ll have a hot mess all over you and your kitchen!

Garnish with extra paprika, parsley, and crumbled goat cheese if desired

Serve with your favorite chip for dipping; try it hot or cold

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Thick soups/stews are easy to make and a lot of fun! Add a side crunchy chips or hearty whole grain crackers for dipping and skip using a spoon altogether!
 
Q: How do you your soups/stews/dips? Hot or cold; thick or thin?

I guess it depends on the type of soup (thick miso soup would be weird), but cold and thick soups are my favorite in the summer!

WIAW #8:One Frustrated Foodie

Grrrrr! It’s so frustrating to lose an entire post that was completed and scheduled to post the next day!  How did that happen?  I spent a good amount of time writing and adding links and pictures only to have my “saved” post completely disappear.

Have any other bloggers have this happen?  Did you ever recover your post or is it still M-I-A?  In a nutshell, yesterday’s non-post was about these Avocado Balsamic Chevre Cookies.  I was inspired to create the recipe from Baker Bettie’s Cookie Wars Contest where you have a list of unusual ingredients to use to make a cookie recipe.

Several ingredients that stuck out, as the name makes apparent, were avocado, balsamic vinegar, and goat cheese (chevre).  I wrote how much Kelley was going to love me for this recipe as she absolutely cherishes creamy goat cheese and tangy balsamic vinegar.

After getting the approval from Kelley to use the goat cheese we had (trust me, I learned the first time I didn’t ask), I set to work mixing ingredients and baking. Doesn’t that sound so manly?  Well, I have no shame; I just demand good food and feel I must make it myself.

The end result was nothing more than an awesome cookie with both sweet and savory ingredients that work well when combined.  For anyone who cares, these are also gluten-free when the recipe is followed exactly. So, that’s my story in a rather large nut shell.

Oh yeah, Happy What I Ate Wednesday!  Sorry for the rant, guess it happens to the best of us.  Boo.

Let’s move on to today’s eats….

Brekkie – miniature fat free refried bean and corn bread casserole (recipe to come); baby carrots, and overnight oatmeal crisps.

Snack – the last Avocado Balsamic Chevre cookie (Kelley had the rest…they were for her, I guess) and a mix of green and red tea.

Lunch – cool Quinoa Curry Salad that I posted about on Monday, I love not having to use the work microwaves, it’s the little things, you know? Dehydrated okra, more baby carrots, and a No-bake Quinoa Almond Protein cookie…..or two

Snack – just work and some tea; I wish I could eat work…..then spit it out; but that wouldn’t be nice

Dinner – bowl of mixed steamed veggies generously seasoned with many herbs and spices (of course cayenne); a couple Quinoa Almond Protein cookies; pumpkin peanut dessert dip with yogurt and cinnamon.

Another veggie-filled What I Ate Wednesday is over, but good things there’s always next week!  This week, my extra extra cup of veggies was nothing too imaginative; just a lot of veggies steamed and seasoned.  I’m not complaining, though…I love them like that!

Random Question:  Do you like the show “Chopped” on the Food Network? 

I can’t stand the drama they have worked into Food Network (especially "Chopped") and wish they would just show back to back episodes of “Good Eats”, now that’s a good food show!

Avocado Balsamic Chevre Cookies: Sweet, Savory, and Heart Healthy

I was going to post this last Tuesday, but my whole post was deleted from a server change on Recipage.com.

See my complaining here.

Now that it is back up and running, I'll make this post with only the recipe; then there's not much to lose the second time!

Avocado Balsamic Chevre Cookies

by RC Liley

Prep Time: 25 min

Cook Time: 20 - 30 min

6022577

Ingredients (12 medium cookies)

• 1/2 cup cooked quinoa
• 3/4 cup unflavored and gluten-free protein powder
• 3/4 cup whole grain corn flour
• 1/4 cup gluten-free rolled oats; or just use more protein powder or corn flour
• 1/2 cup NuNaturals Stevia Baking Blend, 12 drops liquid stevia, or 4 stevia packets; you can use 1/2 cup honey, agave, or sugar instead (add more sweetener if you want a sweeter cookie)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 tablespoon rosemary
• 4 ounces goat cheese; I used the creamy chevre wrapped as a log in plastic
• 1/4 of a soft avocado
• 1 egg or 2 egg whites

Instructions

Preheat oven to 350 degrees

In a food processor, stand, or hand mixer, blend avocado, stevia or sweetener of choice, goat cheese, and egg until well combined.

Sift all dry ingredients and mix thoroughly.

Add dry to wet and process or blend into a wonderfully fragrant cookie batter.

Use a tablespoon to scoop batter and plop onto parchment lined cookie sheet.

Bake for 20 to 30 minutes and flip over halfway through. Each oven varies, so just watch (and smell) these cookies while baking.

Remove and let cool on wire rack for 10 minutes.

Eat and enjoy; sharing is up to you!

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What's the craziest ingredient you've used in a dessert recipe?

Meatless Monday: Sweet Potato Shepherd’s Pie and Making Others Happy with Food

 Coming back from Breckenridge, CO left us in a sad state since we know it means going back to work. Since we were both fighting off the inevitable and thinking of a way to delay going to work, I decided to seek solace through food. My Sunday was mostly spent in the kitchen because it’s therapeutic to me; prepping our lawn for summer was Kelley’s therapy.

Working off the adage “A happy wife is a happy life,” I wanted to make something for Kelley to make her happy. This, in turn, will unleash my happiness! For breakfast, I made some pretty tasty pumpkin protein crepes in an effort to capture the feeling of eating crepes in Breck. The crepes were a success (or she’s a good liar) and she readily stuffed one with goat cheese just like she had on vacation. Great, happiness level going North!


Now I needed to keep it up and make some good lunches for the work week ahead. I scanned my brain thinking of the food we had and that she likes: goat cheese, check….jersey sweet potatoes, check……green onions, check. I know all of these things alone are cherished by my dear wife, but what if *enter suspenseful noise* I combined them? And that’s exactly what I did….

Since I usually steam a blend of frozen mixed beans and veggies to pair with jersey sweet potatoes, I decided to spruce the meal up a little. I made an easy vegetarian Shepherd’s Pie. Here is what you need and what to do with it all:

Vegetarian Sweet Potato Shepherd’s Pie

Ingredients (Serves 2)

2 medium jersey sweet potatoes (scrubbed with skin on; you can use your favorite spud or even cauliflower)
3 – 4 ounces plain goat cheese “chevre”
2 cloves crushed and chopped garlic
1/4 cup chopped green onion (chives)
1/2 cup low sodium chicken or vegetable broth
1 egg (not necessary but helps hold things together)
1 tsp each of cumin, chili powder, paprika, parsley, dill, and ground turmeric
1/4 tsp cayenne (I used more b/c we like it spicy!)
1/2 cup of your favorite jar of salsa
Ground pepper to taste
1 bag frozen mixed beans and veggies (I used a fiesta blend)

1 bag frozen peas

 

Preparation

Turn your oven broiler on.

Wrap scrubbed spuds loosely in paper towels and microwave for 4 – 5 minutes on each side; they will be soft to the touch when ready. Place potatoes in medium bowl, add all ingredients but the frozen foods and 1/2 cup of salsa and mash with a potato masher or large fork.

Microwave steam frozen veggies and peas in microwave-safe container. Season with a little sea salt and ground pepper to taste and add the remaining salsa; I used more of the same spices used in the potato mixture too. Feel free to experiment here, I like to change the herbs and spices used as much as possible.

Transfer veggie mixture into glass baking dish (I used individual dishes so I didn’t have to do anything after broiling) and spread mashed potato mixture evenly across the top. I ran a fork across to help with even cooking and it looked cool to me. Sprinkle with a little more paprika and broil for 5 to 10 minutes until a golden crust appears. Remove from oven, let cool, and store in fridge.

We had this meal today for Meatless Monday and Kelley really liked it. So, I guess I have one more day of a happy life with my happy wife. I only hope tomorrow’s food is good enough for another day of bliss!

Do you try to make your loved one happy with food?

Back to 5 Day Work Weeks....What's for Lunch?

The holidays are over, which means its back to the 5 day work week for a while. Sure could’ve used Monday off since I was getting so used to it. Despite the regular 2 day weekend this past weekend, I was able to knock out cooking for the week along with an oil change and tire rotation on Kelley’s “Suby” to boot! Kelley and I even had a nice 6 mile run with one of our friends on Saturday. It was a slower run since Kelley was still getting over a crappy cold, but I wore a 20lb vest that kept me from going too fast. These runs are nothing compared to what we had during marathon training, but they are definitely more enjoyable…besides the wind…..it blows.

Instead of trying to take on different meals for each day, I cooked in big batches so we’ll have leftovers twice this week. I’m just hoping Kelley enjoys it the first time and really wants the same thing again; I gave no reason not to like the food.

This week’s meals will be slow cooker barley vegetable stew with shredded turkey breasts, quinoa with tomatoes and black beans, and jersey sweet potatoes with broccoli, beans, and carrots. Cooking with the slow cooker requires little prep time but loads of flavor. When you just don’t feel like prepping a cut of meat (chicken/turkey breast, tenderloin, round roast, etc.), the slow cooker is a savior; just add the veggies, liquid, and seasoning you want, top with your cut of meat, cover and cook on low or high until done. I like to start the cooker on high while adding ingredients, and once finished, switch to low for a nice slow cooking process.

Today is sweet potato day (one of Kelley’s favorites), and it is always a nice change to have this meal once a week. I mentioned the Jersey Sweet Potato in a past post on….surprise…sweet potatoes, and suggest you try them if given a chance.

All you need to prepare this easy, yet delicious meal is one organic sweet potato person, and a mixture of beans and veggies. We buy a frozen “fiesta blend” mix at the store that has broccoli, carrots, and green beans along with garbanzo, navy, and red kidney beans. Rinse/scrub the potatoes, pierce a couple times with a fork, wrap loosely in a paper towel, and microwave for approximately 4 minutes for each potato. For 2 potatoes, put them in for 8 minutes total; rotating half way through. Then steam the veggies in a glass bowl in the microwave, season as you desire and put each person’s meal in an individual food container (if taking to work like we do) to enjoy.

Sweet Potatoes w/ Goat Cheese and Veggies...Yum!

Some flavor enhancers for this meal include goat cheese (another Kelley favorite; notice a trend here?), Drew’s Smoked Tomato Dressing that I mention in this post, and several herbs and spices like dried dill, parsley, and cilantro with cumin, cayenne, paprika, and garlic powder. I put any and all of these things on the veggies and potato and mix well; this makes a great meal and a happy wife!

Do you have any quick-prep meals that are great to make when in a time crunch? If not, feel free to use this for your next “quick-fix” or anytime…..you’ll be happy you did.

Kelley’s Specialty - Annie’s Organic Whole Wheat Mac & Goat Cheese

Do you know someone that has a special meal creation that makes you hungry just thinking about it? Kelley, my dear wife, doesn’t spend a lot of time in the kitchen (mainly b/c I’m in there so much), and I’m just fine with that, but she has two tasty recipes I don’t try to contend with: a killer spaghetti sauce and macaroni and goat cheese using Annie’s Organic Whole Wheat Mac & Cheese.

I’ll leave her spaghetti sauce with lots of garlic recipe for another day; today is an ode to her mac and goat cheese. This is an easy creation with some creative additions; make your friends and family happy with this meal in no time.

Here’s what you’ll need to serve 2:

 - 6oz Box of Annie’s Organic Whole Wheat Mac & Cheese; you can use other varieties, but Annie’s is the best!

- 2 to 4 ounces of creamy goat cheese in a cylinder wrapping

- Several Green Onions (Scallions); chopped

- 1 T Red Pepper Flakes; add more or use less depending on how much heat you want

Directions:

 - Boil pasta in water for time indicated on box, drain when done, and add pasta back into pot.

- Stir flavor packet into 1 Cup of skim milk (plain, fat free yogurt is good too), and mix into cooked pasta.

- Add goat cheese, red pepper flakes, and scallions to pasta and stir until well combined.

- Serve and enjoy!

Peas are another great add-in for your veggie fix!

The aroma from the goat cheese and green onions is enough to make my stomach rumble as if it hasn’t had food in days. If I were cooking this, I’d add a lot of spices like cumin, paprika, chili powder, and ground mustard to name a few; but Kelley’s simplicity is what makes this meal so good. I admit I go overboard a lot of times, so add extras at your own risk.

This is a wonderful comfort food that should be a welcome addition to your home. Although it is in a box, and I usually say “NO” to packaged foods, Annie’s ingredients are all real food which makes this an exception to the rule.

Do you have a favorite boxed meal that you “customize” with extra flavor?

Put Baaaaack the Cheddar, Choose Goat Cheese Instead

Are you a cheese lover? I enjoy a variety of cheeses, both hard types like cheddar and soft kinds like brie are great all on their own. But, when it comes to picking favorites, the creamy tanginess of soft goat cheese (know as chevre) is at the top of my list. Kelley, admittedly, has a love far greater than I do for the cheese, and she has even been upset with me b/c I took a little of hers one time.

What’s so great about chevre anyway? To start, goat cheese (the soft type found in log form) has less fat (6 g vs. an avg. of10 g) and calories (70 – 80 calories vs. 100 calories) per ounce than cow’s milk cheese. You will not lose out on protein and calcium when switching to goat cheese as the numbers are comparable for both; but with lower fat and calories, you get more for less! Another plus is for anyone with a lactose intolerance as goat cheese has been found to be more easily digestible than cow’s milk cheese.

Goat’s milk and cheese also provide a number of other vital nutrients and vitamins like:

- Tryptophan: an amino acid that occurs in proteins; is essential for growth and normal metabolism; a precursor of niacin

- Phosphorus

- Riboflavin (vitamin B2): plays important roles in the body's energy production

- Potassium: helps prevent high blood pressure and protects against arteriosclerosis

- Contains 25% more vitamin B-6 and is 47% higher in vitamin A than cow's milk

- It has three times the amount of niacin and is four times higher in copper than cow’s milk

To enjoy this wonderful cheese, all you need is a fork. Kelley enjoys relaxing with a glass of wine, a fork, and an open package of goat cheese very frequently; if I’m quick enough, I can get a few crumbles for myself! It’s nice to know that if I am ever in trouble with the wife (Kelley), a quick trip for some champagne and goat cheese will usually get me out of whatever hole I’m in at the time.

Other ways to enjoy chevre include topping a mixed salad with crumbles; spreading on carrots, apple slices, crackers, or anything really; topping on a thin crust pizza; filling celery sticks as you would peanut butter or cream cheese, or using as a spread for sandwiches and wraps. The tanginess contrasts well with the sweetness of grapes and apples, and it really stands out when mixed into salads. But, there are plenty of ways to add goat cheese to cooked meals too.

Some of my favorite ways to incorporate goat cheese into my meals is to use it in soup purees to instantly boost flavor, mixed into a tomato sauce for a new twist on pasta, and mixed into creamy mashed potatoes. The cheese even has its place in sweets like brownies; here’s a recipe similar to the one that beat Bobby Flay on his Throwdown with Bobby Flay TV show. The recipe is very rich, and if you know me, I alter the recipe to use stevia instead of sugar, 2 whole eggs and 4 egg whites, whole wheat or spelt flour, and applesauce in place of most of the butter. It takes a lot of trial and error; I’ll report back once I find the right amount for each ingredient.

If you prefer to stay on the savory side for goat cheese applications, give this simple goat cheese mashed potatoes recipe a try:

Goat Cheese Mashed Potatoes

Ingredients

2 pounds Yukon Gold, Red, or Sweet Potatoes, cut into chunks

6 cloves garlic, peeled

1/4 cup skim milk

1/4 cup fat free, plain yogurt

1/2 low sodium chicken stock
4 ounces goat cheese (chevre), cut into small pieces

1 tablespoon Paprika

1 ½ tablespoons parsley, dried

Salt to taste

Freshly ground white or black pepper, to taste

 Preparation

1. Place potatoes and garlic in a large heavy saucepan. Add water to cover and season with salt. Bring to a boil. Reduce heat to medium, cover, and cook until potatoes are very tender, 10 to 15 minutes.

2. When potatoes are done, drain in a colander and return to the pan. Place pan over low heat and shake for about 1 minute to dry potatoes.

3. Mash the potatoes and garlic with a potato masher, an electric hand-held mixer, or by working through a ricer. Add milk, yogurt, and chicken stock to make a smooth puree. Stir in the goat cheese, paprika, parsley, and season with salt and pepper and serve.

This is a simple recipe for a side dish to get everyone raving. Serve with grilled asparagus and boneless, skinless chicken breast or salmon for a healthy meal everyone can enjoy.

Goat cheese has become a staple for our family of two, I recommend you try swapping out the usual block of cheddar and see if you ever want to go back.

How do you savor the texture and flavor goat cheese?