Thursday, January 19, 2017

Blueberry-Avocado Smoothie

This was my first smoothie with avocado in it. The avocado made it creamy without adding any of the avocado flavor. I imagine this may not always hold true, depending on the quantities in the combination. The quantities I used are listed below. There are many health benefits in this one smoothie: antioxidants, potassium, vitamin K, vitamin C, flavonoids, manganese, and more.

About ¾ of the batch

I often prepare foods based on what I have on hand, and I did not have any unsweetened almond milk or nonfat yogurt in the house, so I decided to give avocado a try. The following combination made 1 serving.

Apple-Cheese Bread Pudding

No sugar added - serve this dish for breakfast, dessert, or as a side dish!

After baking


1 tablespoon Smart Balance buttery spread
3 cups chopped apples
4 slices whole-grain bread, cubed
¾ cup low fat sharp cheddar cheese, shredded and divided
2 eggs
1½ cups fat-free milk or fat-free half and half - I used about ½ cup half and half, and 1 cup milk
2 tablespoons maple syrup
½ teaspoon vanilla extract
½ teaspoon ground cinnamon


Melt butter in skillet over medium heat. Add apples; cook until softened and golden, stirring frequently—3 to 5 minutes. 

In a large bowl, toss bread cubes with apple mixture and ¼ cup cheese. 

Tuesday, January 10, 2017

Tex-Mex Salad

I threw this tasty and healthy salad together with ingredients I had that needed to be used. I am sharing the dressing recipe and ingredients I used, along with other ingredient suggestions. Let me know what ideas you have, too!

Ingredients - serves 4

  • ½ cup whole grain pasta
  • ¼ to ½ avocado, diced
  • ¾ cup corn - I used thawed frozen corn
  • ½ can black beans, drained and rinsed
  • Onion, thinly sliced - preferably red or green
  • Red bell pepper, thinly sliced
  • ½ small or medium size jalapeƱo, chopped
  • Tomato, chopped - I used about ½ of a Roma tomato
  • Fresh cilantro
  • Additional ingredient suggestions: finely shredded low fat cheddar cheese, more bell peppers of any color, sliced black olives

Dressing ingredients

Saturday, January 7, 2017

Sourdough Whole-Wheat English Muffins

I am still feeding and using my sourdough starter in the fridge, and this is the second time I have used the batter for this recipe. I am surprised that making English Muffins is so easy, and the method is nearly foolproof!

1st time - a few months ago
2nd time

Ingredients - makes 12 muffins

1 teaspoon Truvia
1 cup warm water (at least 110°F)
2 teaspoons yeast
½ cup sourdough starter, fed or unfed
3½ cups unbleached flour - I used all-purpose and whole-wheat mix
¼ cup nonfat dry milk
2 tablespoons Smart Balance butter blend, at room temperature
1½ teaspoon salt

Sunday, January 1, 2017

Apple-Sweet Potato Tart

Delicious flavor combination! May also be prepared with pre-made or pre-packaged store bought crust or rolls; however, I suggest staying away from those items as they are usually made with refined grains and have a high fat content.

Super flavorful and tender!

Apple-Sweet Potato Tart Ingredients

  • Whole-wheat crescent crust - optional*, recipe following and on page 57 in my book
  • 2 small or one large sweet potato, scrubbed and thinly sliced
  • 1 medium onion, thinly sliced - yellow onion would be perfect in this recipe; I only used red onion because I had a peeled one on hand
  • 1 large apple, peeled, cored, and thinly sliced
  • 1¾ teaspoons dried sage, divided 
  • 2 teaspoons olive oil
  • Sea salt and freshly ground pepper
  • ½ cup grated asiago cheese - I hand shredded fresh cheese (photo below), and suggest using a fine grater instead

Whole-Wheat Crescent Crust Ingredients

  • ⅔ cup all purpose flour
  • 1 cup whole-wheat flour
  • 1½ teaspoons yeast
  • 1 teaspoon brown sugar blend, like Truvia
  • ¼ teaspoon salt
  • 1 tablespoon olive oil, yogurt, unsweetened applesauce, or pumpkin puree - I used non-fat Greek yogurt this time
  • 1 tablespoon Smart Balance butter blend
  • ⅔ cup hot water (around 120°— microwave tap water 1 minute)