Protein Waffles

Waffles are a great breakfast food, but if you don't add a little protein into the mix, they can leave you feeling hungry again much too early in the day.  These waffles have 175 calories per serving, plus 19g of carbs, 8gg of protein, and 7g of fat.  If you add in some yogurt or spread with some peanut (or other nut) butter, you can increase the protein further.  Plus, they're delicious!

Protein Waffles
(14 servings)

1 very ripe medium banana
1 c. 2% milkfat cottage cheese
1 c. unsweetened applesauce
1 1/2 c. milk
3 eggs
1 t. vanilla
1/4 c. coconut oil

3/4 c. oat flour
1/2 c. hemp hearts
1 1/4 c. flour
4 t. baking powder

In a blender, combine all wet ingredients (listed before break).  Add in half of dry ingredients, pulse a few times to incorporate, then add rest of dry ingredients and blend.  Allow batter to rest about 5 minutes.  Heat and grease waffle iron.  Makes 7 round Belgian waffles (14 servings).

**If you don't have hemp seeds/hearts, increase oat flour to 1 1/4 c. total.  Or substitute whole wheat flour for the oat flour.  Omitting the hemp seeds will change the protein and fiber content.  You must have 2 1/2 cups of dry flour for the batter.

Healthier pudding mix cookies

When my 3-year-old requested cookies today, I decided to give the much lauded pudding mix cookies from Pinterest a go.  But I know that I would want more than just one or two cookies, and I really didn't want to go putting two sticks of butter in them.  I turned to pinterest and found the healthy baking substitutions pin, and away I went.  I also used coconut sugar instead of the traditional brown and white sugars, but I also already had it on hand.  If you don't have coconut sugar, don't run all over town looking for it, but I do have to say that with the coconut sugar, these were not cloyingly sweet as so many cookies are (to me at least).

Healthier pudding mix cookies
1/4 c. Greek yogurt
1 ripe banana
1 c. coconut sugar (or 3/4 c. brown sugar and 1/4 c. white sugar)
1 box of chocolate pudding mix (I used chocolate fudge)
2 eggs
1 tsp. vanilla extract
1 tsp. instant coffee crystals or strongly brewed coffe, cooled (optional)
1 tsp. baking soda
2 1/4 c. flour
optional toppings or mix-ins (sprinkles, sugars, chocolate chips, etc.)

Preheat oven to 350 degrees.  In a medium bowl, sift together flour and baking soda; set aside.  In a mixer fitted with a paddle attachment, cream together the banana, yogurt, and sugar until well combined.  Add in the pudding mix and incorporate fully.  With mixer on, add eggs one at a time, then vanilla and coffee.  Slowly add in flour mixture and mix until combined.  Place 1 inch dollops on greased or parchment-lined cookie sheet and bake for 10-15 minutes. (Oven times may vary, original recipe I adapted from called for 8-12).  Cookies are done when toothpick inserted in center comes out clean.

The texture of these cookies isn't very "cookie".  But it's not a cake, brownie, or muffin either.  I can't quite describe it.  But I'm sure that if you use traditional sugar in place of the coconut sugar, you will get something more traditionally "cookie," as the refined sugars will melt.

Banana Oat Muffin

This post was inspired by a recipe from C&E.  I love some banana bread, but really, it's not the most healthy way to eat your fruit, what with all the sugar and oil.  Below, please find my adapted recipe.  And of course, enjoy!

Banana Oat Muffins
3 very ripe bananas
1 c. plain fat-free Greek yogurt
1 egg
3/4 c. honey
1 1/2 tsp. baking powder
3/4 t. baking soda
1/4 t. cinnamon
1/16 t. nutmeg
2 1/2 c. oats
Optional:
chocolate chips, walnuts, banana slices, nutella, or other toppers/mix-ins

In a blender or liquid-tight food processor, combine all ingredients except oatmeal.  Add in oats 1/2 c. at a time pulsing to incorporate.  For "lumpier" muffins, barely combine.  For a finer texture, combine well.  Pour into greased or lined muffin tin.  Bake at 400 degrees for 15-25 minutes.  Makes 12-18 muffins.

Sweet and smoky sloppy Joes

This recipe was inspired by my deep and abiding love for barbeque sauce.  I love the sweet and smoky flavors and how they complement just about any meat perfectly.  The carrot in the sauce, grated finely, melts away, leaving only a sweet background in the sauce but giving you (or should I say me?) some much needed vegetables.

1 lb. ground beef
1 small (sweet) onion, minced
1 large carrot, finely grated
1-8 oz. can (garlic) tomato sauce
1 heaping Tbsp. tomato paste
2 Tbsp. brown sugar
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. smoked paprika
1/2 tsp. chili powder

Put beef into cold high-sided skillet and break up to create one even layer of meat in the bottom of the pan.  Meanwhile, chop the onion and peel the carrot.  Add the onion and break up the meat some more; redistribute to again achieve an even layer of meat in the pan.  Grate the carrot over the meat and onion mixture, stirring well when finished.  Add the sugar, tomato sauce, and tomato paste and stir well.  Allow to simmer for about 5 minutes to allow the sauce to begin to thicken.  Add the spices and stir well.  Serve hot on buns.

Note: if you like spicier sloppy Joes, you could substitute chipotle pepper powder for the smoked paprika.  I think the next time I make this, I'm going to try a combination of the two, as I really love the flavor of paprika.  You could also add more black pepper and chili powder, as each form of pepper hits your tongue in a different place, thereby deepening the flavor.