Recipe: Dark Chocolate Stout Brownies

When I think about a really good brownie, I think rich, ooey gooey, butter laden, high calorie brownies.  Don’t you?  Well, you don’t have to stare at the brownie longingly anymore, you can eat it.  These brownies are  delish even with no eggs, butter or oil.  Yep, I’m serious, not one stick of butter was

harmed in the making of these moist brownies.  Don’t they look delish?


You’re probably asking yourself, “Self, how can they look so good and have none of the fattening stuff in them?”  Right?  Well, the secret is that they are made with black beans.  Wait wait wait….don’t leave!!  You can’t taste the black beans at all.  Honest!

Ingredients

1 15 oz can black beans, rinsed and filled with new water 

1 1/2 cups whole wheat flour or all purpose

2 1/4 cups raw sugar 

1 1/4 cup dark cocoa powder

4 tsp instant coffee powder 

1 tsp salt

1 tsp baking powder

1 tsp vanilla

1 cup of stout beer, such as Guinness (or water)

1 cup nuts or chocolate chips, optional

Instructions

1. Preheat the oven to 350 degrees.
2. Drain a can of black beans and rinse thoroughly until the water runs clear.  Return the black beans back to the can and fill with water.  Puree the beans and water.  Set aside.
3. In a large bowl, mix flour, sugar, cocoa powder, coffee power, salt and baking powder.  Add the black bean puree, vanilla and stout to the dry ingredients and stir just until incorporated.  Don’t over mix.
4. Pour batter into a greased 9×13 pan.  Bake for 25-30 minutes, rotating the pan around halfway through. They should be almost firm in the center.  
5. Let brownies cool completely then cut into 24 squares.

Blueberry Oatmeal Yogurt Pancakes

In search of the perfect, semi-healthy pancake recipe to make for my blueberry fiend of a husband, I concocted this batch and they turned out perfectly.


Yields 3-4 servings
INGREDIENTS:

• 1 2/3 cups all-purpose flour
• 2/3 cup old-fashioned rolled oats
• 2 tablespoons sugar
• 1 1/4 teaspoons baking powder
• 1/4 baking soda
• 1/4 teaspoon salt
• 1 cup Greek yogurt
• 1 cup milk
• 4 tablespoons unsalted butter, melted
• 2 large eggs
• 1 cup blueberries
• Maple syrup, for serving

DIRECTIONS:
Preheat oven to 200 degrees F and a nonstick griddle to 350 degrees F.
In a large bowl, combine flour, oats, sugar, baking powder, baking soda and salt.
In a large glass measuring cup or another bowl, whisk together yogurt, milk, butter and eggs.
Pour mixture over dry ingredients and stir using a rubber spatula just until moist. Add blueberries and gently toss to combine.
Lightly coat a griddle or nonstick skillet with nonstick spray. Scoop 1/3 cup batter for each pancake and cook until bubbles appear on top and underside is nicely browned, about 2 minutes. Flip and cook pancakes on the other side, about 1-2 minutes longer; keep warm in oven.
Serve immediately with maple syrup.

Recipe:Tastes Like Summer in Iowa - Sweet Corn Ice Cream

Sweet Corn Ice Cream

 Inspired by a recipe I saw on KCCI the other evening, this creamy concoction was born. Nothing says Iowa quite like corn and what a perfect way to enjoy the summer's sweetest Iowa corn. 

Makes 1 1/2 quarts

Ingredients

2 to 3 ears fresh sweet corn
1 1/2 cups half-and-half
4 egg yolks
3/4 cup plus 2 tablespoons sugar
1 1/3 cups heavy cream
1/3 cup evaporated milk
A scant 1/2  to 1 teaspoon ground cinnamon
2 tablespoon orange liqueur

 1 tablespoon fresh lime juice

Directions

1.   Set up a double boiler.   Set up a 4-quart saucepan, filled halfway with water, into which you can nestle a 3-quart stainless steel bowl.  Bring the pot of water to a boil over high heat while you're preparing the custard base.

2.   Cook the base.   Husk the corn and pull off all the silk.  Cut the kernels from the ears and measure 2 cups.  Scoop into a blender and add the half-and-half.  Blend until smooth.  In the 3-quart stainless steel bowl, stir together the egg yolks and sugar until thoroughly combined. Add the corn mixture and whisk to combine thoroughly. Reduce the temperature under the pot of boiling water to maintain a gentle simmer.  Set the bowl of custard base over the simmering water and whisk frequently, until the mixture thickens noticeably, about 20 minutes.  The custard is sufficiently cooked when it reaches 180 degrees on an instant-read thermometer.  (You can also test it by dipping a wooden spoon into the custard, then running your finger through the custard:  if the line holds clearly, the custard has thickened sufficiently.)  Pour the base through a medium-mesh strainer into another bowl (preferably stainless steel for quick cooling).

3.   Cool the base.    Fill a large bowl halfway with ice. Nestle the custard into the ice and whisk regularly until completely cool.  Refrigerate if not using immediately.  

4.   Finish the base, freeze the ice cream.  Stir the heavy cream, evaporated milk, cinnamon, orange liqueur and lime juice into the base.  Freeze in an ice cream freezer according to the manufacturer's directions. Scrape into a freezer container and freeze for several hours to firm.

Recipe: Grilled Spicy Shrimp with Kickin Mustard Sauce

20 or so large shrimp, frozen and thawed or fresh, peeled & deveined
2 TB Cayenne Pepper
2 TB Paprika
2 TB Black Pepper
1 TB each Parsley and Garlic
4 TB Lemon Juice

1. Preheat the grill or oven at 350 degrees.

2. Combine lemon juice, and spices in small bowl.

3. Pour the marinade over the shrimp and let sit for 15 mins.

4. If impatient like me, dip each shrimp in the marinade and then add another coat when shrimp is on the grill.

5. Place the shrimp on the grill. Cook for approx. 5-6 mins. or until blackened slightly. It really depends on your preference. I prefer not too much charring, but you do, go ahead and cook longer.

6. Serve with Tangy Mustard Dip as an appetizer or with rice for a healthy meal.
* I used Jumbo Shrimp, but any size shrimp would do. This would taste great on mini salad shrimp served on a bed of spinach.



Kicked up Mustard Sauce


1/4 Cup Mustard
2 Packets Truvia or sugar subsitute or 1 TBSP Honey or Agave Nectar
 Franks Hot Sauce, as much as you like
Dash Paprika, Black Pepper

Combine all ingredients in small bowl and stir. The perfect dip for tofu, chicken, shrimp--- you name it :) It is tangy yet sweet.

Recipe: Sloppy Joes My Way(veggie loaded)

My children and my husband all enjoy a good sloppy Joe sandwich. The way I usually make them is to douse some ground beef in spices, Worcestershire sauce, and lots and lots of ketchup.

Recently I came up with this healthy version that incorporates lots of veggies and healthier seasoning options.

Ingredients
1 pound 93% lean ground beef( you can substitute veggie crumbles or ground turkey if you choose)
4 ounces chopped Baby Bella mushrooms
1 red onion, finely chopped 
1 can of diced or chopped green chiles
1 can of Hunt's Fire Roasted Diced tomatoes
1 small can of Contadina Italian Tomato Paste
1 cup vegetable broth or stock
2 garlic cloves, minced
1/2 tsp ground cloves
1/2 tsp cumin
1/2 tsp coriander

Directions:
Brown ground beef in a skillet and then add garlic, onion, and mushrooms and cook on medium until onions are fragrant and soft.  Add spices and cook for a couple of minutes, mixing to incorporate the flavors.  Next add the tomatoes, tomato paste, chiles, and vegetable broth - mixing well. Allow to simmer for 10 to 15 minutes or until the sauce gets thicker.

Serving Suggestion: Serve on toasted whole grain bun or  warm whole grain corn tortilla. Optionally top with low-fat cheese or  a dollop fat free, plain Greek yogurt

Recipe: Baked Lump Crab Cakes with Red Pepper Chipotle Lime Sauce

These baked crab cakes are out of this world! You'll think they came from a high end restaurant.Serve these as an appetizer or enjoy as a meal with a salad.
I highly recommend using fresh crab meat rather than canned for best results. Do not skip refrigerating the patties before baking, this really helps them stay together.

Servings: 4 • Serving Size: 1 cake • Calories: 173.6 • Fat: 8.8g • Protein: 13.1 g • Carb: 11.7 g • Fiber: 1.3 g
Crab Cakes

• 9 ounces lump crab meat, picked free of shells
• 1/2 cup (about 13) reduced fat Ritz crackers, crushed
• 1 whole egg plus 1 egg white, beaten
• 2 finely chopped scallions
• 2 tbsp finely chopped red bell pepper
• 1 tbsp plain, non-fat Greek yogurt
• 2 tbsp fresh cilantro (or parsley)
• 1/2 lime, juiced
• salt and pepper to taste
• cooking spray

Zesty Chipotle Lime Sauce

• 1 tbsp roasted  red peppers (jarred)
• 1/4 cup plain, non-fat Greek yogurt
• 1 tsp minced canned chipotle peppers in adobo sauce
• 1 tsp fresh lime juice

Red Pepper Chipotle Lime Sauce:
In a small blender (or magic bullet) puree mayonnaise, lime juice, roasted pepper and chipotle pepper.
Crab Cakes:
In a large bowl, combine crushed crackers, eggs, scallions, pepper, mayo, cilantro, lime juice, salt and pepper. Mix well, then fold in crab meat, careful not to over mix so the crab remains in large chunks. Gently shape into patties using a 1/2 cup measuring cup.
Chill in the refrigerator at least 1/2 hour before baking.
Preheat oven to 400°. Grease a baking sheet with cooking spray. Bake about 8-10 minutes on each side, until nicely browned.


Drizzle red pepper chipotle lime sauce over crab cakes and serve.

Recipe: Quinoa Stuffed Green Peppers

436 calories, 15 grams fat, 57 grams carbohydrates, 27 grams protein, 16 grams fiber
For a hearty lunch or dinner idea, look no further than these roasted green peppers. Stuffed with quinoa and other healthy ingredients (like edamame, tomatoes, and mushrooms), these tender peppers offer a vegetarian-friendly meal that’s sure to impress guests.
Ingredients:
1/2 tbsp. olive oil
1 c. frozen edamame, thawed
5 white mushrooms, sliced
1 roma tomato, diced
1 c. fresh spinach
2 organic green bell peppers
1 tbsp. teriyaki stir-fry sauce
1/2 c. uncooked quinoa, rinsed and cooked
1/3 c. water
Directions:
Heat oil in a skillet over medium-high heat. Add edamame, mushrooms, and tomato, stirring until cooked, roughly 5-7 minutes. Add spinach and cook until spinach is wilted. Add in the stir-fry sauce and cook until coated. Remove from heat and place in a medium-sized bowl with cooked quinoa. Toss to combine. Set aside to let the filling cool until just warm. Meanwhile, preheat the oven to 350 degrees. Slice the tops off the peppers, and then core and seed them. Stuff each pepper with the filling, packing it down until each pepper is filled to the top. Place the peppers in a baking dish and replace the tops. Add the water to the bottom of the dish. Cover everything with aluminum foil and bake for 30 minutes. Remove foil, then bake for an additional 20-25 minutes until peppers are soft and juicy. Remove peppers from baking dish and serve.
Makes 2 servings.

Recipe: Protein Shamrock Shake

180 calories, 5 grams fat, 8 grams carbohydrates, 30 grams protein
Tempted to order McDonald’s seasonal Shamrock Shake? Try whipping up this guilt-free version at home. This icy beverage blends low-fat cottage cheese with protein powder, and every sip is infused with a hint of cool minty flavor. Plus, you can’t beat the pretty green hue for the perfect St. Paddy’s Day delight!

Ingredients:
1/2c. low-fat cottage cheese (or vanilla yogurt)
1 scoop vanilla or plain protein powder
1/8 tsp. mint extract (or to taste)
2-3 packets stevia or sweetener of choice (or to taste)
5-10 ice cubes (more or less depending on how thick you like it)
4-6 oz. water (alter according to desired thickness)
A few drops of green food coloring, or a handful of spinach to make it green
1-2 tbsp. Sugar-Free Instant Pistachio Pudding Mix (optional)

Directions:
Put all the base ingredients in the blender, and blend away until desired consistency! Swirl in one drop of red food coloring just before serving, and top with whipped cream and crushed candy cane if desired!
Makes 1 serving.

Recipe: Sweet Potato and Pork Chili

Makes: 4 servings 

Ingredients

• 1 tablespoon canola oil
• 1 1/2 cups chopped white onion
• 1 medium carrot, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 large sweet potato, peeled and diced
• 3/4 pound boneless center-cut pork loin, cut into 1/2-inch cubes
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon unsweetened dark-chocolate powder
• 1 teaspoon dried oregano
• 1 teaspoon ground cinnamon
• 2/3 cup low-sodium vegetable stock
• 1 14 ounce can diced tomatoes
• 1 chipotle pepper in adobo sauce, diced
• 1 tablespoon adobo sauce
• 1 15 ounce can navy beans, rinsed and drained
• 1/2 cup chopped fresh cilantro (plus more for serving, optional)
• 4 tablespoons nonfat Greek yogurt (optional)

Sweet Potato and Pork Chili

Directions

1. Heat the oil in a large pot over medium-low heat. Add the onion, carrot, celery, garlic and sweet potato; cook 8 to 10 minutes, until tender. Season the pork with the salt and black pepper; add the meat to pot and cook until browned, stirring frequently, about 5 minutes.
2. Mix in the chili powder, cumin, dark-chocolate powder, oregano and cinnamon; cook 2 minutes. Add the vegetable stock, tomatoes, chipotle pepper and adobo sauce; stir, then bring to boil. Reduce heat to low; cover pot and simmer, stirring occasionally, until pork is tender, about 1 hour. Stir in the navy beans and cilantro; cook until heated through, about 3 minutes. Serve the chili topped with more cilantro and a dollop of yogurt if desired.

Green Eggs and Ham

My healthy Seussian approach to breakfast.

Ingredients:
2 eggs
2 whole wheat or whole grain English muffins
2 TBSP plain Greek yogurt
2 TBSP prepared pesto
4 thin slices of ham or prosciutto
1/4 cup sliced jarred roasted red peppers

Poach eggs while toasting the English Muffins. Mix together the yogurt and pesto. Heat ham slices until warmed through. Once muffins are toasted, place ham on one side of each set of English muffins. Layer roasted red pepper and egg. Finish off with a dollop or two of the pesto mixture and top with remaining halves of the muffins. Serves 2.

Mostly Guilt-Free Deep Dark Brownies

These are extremely moist- not cakey at all. From watching an episode of Dr. Oz one day, I discovered the idea of substituting pumpkin puree for the butter or oil normally used. Result is super moist, decadent brownies with a lot less calories and guilt. The strawberries baked in also add to the moist quality of these treats. Perfect for a chocolate fix now and then.  

Yield: 15 brownies

Prep Time: 25 min

Cook Time: 30 min

Ingredients:

3/4 cup all-purpose flour
1 Tablespoon cocoa powder
1/4 teaspoon salt
1/2 cup pureed pumpkin, I usually grab the canned variety
3/4 teaspoon instant espresso powder
5 ounces dark chocolate bar(70%), finely chopped
1/3 cup plus 1 1/2 tbsp truvia
2 large eggs, at room temperature
1 egg white
1 teaspoon vanilla extract
3/4 cup semisweet chocolate chips
1/2 to 1 bag of frozen, sliced strawberries(unsweetened), thawed

Directions:

1. Preheat oven to 350 degrees F. Spray  an 8x8-inch pan with cooking spray.
2. In a medium bowl, sift together flour, cocoa powder, and salt; set aside.
3. In a large saucepan, combine butter and espresso powder. Heat on low and stir until butter has melted. Add chocolate, and stir constantly until mixture is smooth. Remove from heat and stir in Truvia until combined. Let cool slightly.
4. Whisk eggs and vanilla and keep moving the batter around until combined and no longer grainy-looking. Add flour mixture to batter and stir just until combined. Stir in chocolate chips. Stir in thawed, sliced strawberries
5. Pour batter into prepared pan; smooth top with a greased spatula. Bake until a toothpick inserted in the center comes out with a just a few moist crumbs attached (28 to 30 minutes). Don't over bake! Let cool completely. Cut into pieces and serve or store.

What's Cooking? Maple-Cider Pork Roast, Sweet Potato & Parsnip Mash and Maple-Glazed Brussels Sprouts

Making something new for Sunday dinner tonight, I am choosing this delicious Maple-Cider Pork Roast via Licking the Plate. I am substituting sweet potatoes for the Yukon potatoes and chicken broth to mash them in place of the butter and cream. I am pairing it with a recipe from Forks Over Knives for Maple-Glazed Brussels Sprouts.

Recipes:
Maple-Glazed Brussels Sprouts

1 1/2 lbs Brussels Sprouts
1/4 cup finely minced shallots
1/4 cup Maple Syrup
1 TBSP Dijon mustard
1 TBSP arrowroot powder
Finely diced red bell pepper, optional
Chopped Pecans, optional

1. Bring saucepan of water to boil. Cut the stems off the Brussels sprouts and discard. Cut the sprouts in half. Cook the sprouts in the boiling water for 2 minutes, drain. Rinse with cold water.

2. In a heavy nonstick sauce pan, saute the shallots in a small amount of water or vegetable broth for 2 to 3 minutes. Add the boiled Brussels sprouts and saute for 4 more minutes. Whisk together maple syrup, Dijon mustard, and arrowroot powder in a small bowl. Pour the mixture over the Brussels sprouts and cook for about 2 minutes until the sauce thickens. Garnish with bell pepper or nuts if desired.

Maple-Cider Pork Roast