Posted in blueberries, bread, breakfast, Food, fruit, health, tagged baking, breakfast, Food, health, recipe, recipes on January 16, 2016|
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I remember reading recently that a celebrity chef had refined his previous blueberry muffin recipes. I pulled up the latest version and started to print it out, when I noticed the massive quantities of saturated fat and refined sugar. No, that won’t do, I thought. I started combing the internet for better options, but I kept finding unhealthy stuff like crumb toppings. Back to the cookbooks I went, and then I started substituting. The result are these high-fiber yet soft muffins, for your eating pleasure and heart health.
Blueberry Muffins: Truly tasty, healthy version
Makes 6 muffins.
1 ½-2 eggs*
2 tablespoons sugar
¼ cup ground flax seed (meal)
6 tablespoons to ¼ cup milk (use less with the egg and a half version)
optional: a few squeezes of fresh lemon or lime juice
1 cup whole-grain oat flour
1 ½ teaspoons baking powder
½ teaspoon salt
optional: fresh lemon or lime zest
½ – 1 cup blueberries (frozen will hold up well)
optional: lightly chopped slice almonds (a few tablespoons)
pinch of turbinado or demerara sugar (raw sugar)
Preheat oven to 400 degrees F. Grease 6 muffin cups.
In one medium bowl, mix the eggs and sugar together and then add the flax meal and milk. In another bowl, mix together the dry ingredients well. Add the dry ingredients to the wet ingredients and incorporate thoroughly, without overmixing. Add the blueberries.
Using an ice cream scoop or spoon, divide into the six prepared muffin cups. Drop on almonds and sprinkle a pinch of raw sugar on each muffin. Bake for 20 minutes at 400 degrees. Remove from muffin tin promptly.
Nutrition per muffin, with all optional ingredients: 176 calories, 23 grams carbs (lots of heart-healthy water soluble fiber!), 6 grams protein, 7 grams fat.
Eliminating the optional ingredient and extra egg and milk will bring you to about 150 calories per muffin.
*Where do you find half an egg? I get mine from my Partridge Silkie hens.
For another blueberry muffin recipe, try this peach blueberry muffin recipe. Are you looking for a savory blueberry breakfast? Try this easy egg custard with sausage and blueberries!
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Posted in apple butter, cabbage, Community Supported Agriculture, CSA, farmer's market, onions, potatoes, sweet potato, sweet things, tagged dinner, Food, recipe, recipes, vegetarian on November 19, 2010|
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Latkes–fluffy, savory pancakes made of grated potatoes
–make a filling base for a cold-weather meal. We make them with regular potatoes, but we also like them made with sweet potatoes, whose bright orange color fits our fall mood so well. Sweet potatoes are also loaded with nutrients, so be thankful if they’ve been showing up at your farmers market or in your CSA basket recently. The problem with making latkes from sweet potatoes is how to get the sweet potato to cook through without burning the exterior, since sweet potatoes’ sugar content make them susceptible to excess caramelization. I’ve discovered a secret, though, that I’ll share with you today; just keep reading!
- about two cups grated sweet potato
- 1 tablespoon whole wheat flour
- 1 egg
- 1/2-1 teaspoon jerk seasoning OR sausage seasoning OR cajun seasoning OR a dash each of cinnamon, allspice, nutmeg and a pinch of salt and pepper–Use what you have and what goes well with your meal.
Grate the sweet potato using a course grater.
Try to get long strips of potato as well as shorter ones. Now--and this is one of those secrets I hate to give up
–microwave the grated sweet potato for 2 minutes on high. The sweet potato should take on an almost rose-floral scent as it starts to cook. If you don’t have a microwave, bake the grated sweet potato in a covered casserole dish at about 350 degrees F for about 15-20 minutes. You should get similar results.
Let the grated sweet potato cool a bit and then stir in the flour. Add the egg and your chosen seasoning and stir to combine. Heat a heavy-bottomed pan (you know me: I’ll use cast iron!)
to medium heat (about 300 degrees) and add about a quarter to half an inch of oil. Drop latkes in with a big spoon and spread a little to form pancake shape. Cook on each side until they’re crispy, about 5 minutes per side. You can hold the cooked latkes in a warm oven on toweling while you cook the rest.
Try sweet potato latkes with a dollop of sour cream or plain yogurt or even some apple butter. I served our recent sweet potato latkes with plus cabbage and onions, grilled organic turkey bratwurst, and a sweet, sour, and crunchy fall salad that I’ll post tomorrow–I promise, it’s already written!
Do you like sweet potatoes? What’s your favorite way to eat them?
Copyright 2010 Ozarkhomesteader.
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Posted in Cooking And Baking, cream, dinner, dinner, Dutch oven, Food, garlic, herbs, recipes, soup, summer squash, tomato, zucchini, tagged cooking, Food, recipe, recipes on October 25, 2010|
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squash blossom by Ozarkhomesteader
Tonight I wanted something light to go with open-faced chicken salad sandwiches. I had beautiful fresh zucchini from the garden, babied through our first frost with a blanket. I had cherry tomatoes but opted not to use them; instead I opened a can of organic diced tomatoes. This soup is so simple but so good. Add eggplant and you’d have ratatouille, but why not keep it simple for once?
Tomato-Zucchini Soup with fresh basil
- olive oil
- about 1/3 sweet onion, sliced with the slices cut into strips about a half inch to inch long
- 2 cloves garlic, minced
- two medium-sized zucchinis, cut into slices (or quartered lengthwise and then sliced if the zucchini is a bit bigger)
- 1 can of diced tomatoes, scant two cups
- optional: parmesan rind
- splash of cream
- finely shredded fresh basil, about 5-6 medium-sized leaves (okay to use dried, but it will change the flavor, and you’ll need to add it with the tomatoes)
- salt to taste
Sauté the onions in a bit of olive oil in a heavy bottomed pot, like a small Dutch oven. After the onion starts to soften and color, add the garlic and zucchini. Sauté until you get a little color on the zucchini. Add the diced tomatoes and about 3/4 cup water and simmer for about 20 minutes, letting the zucchinis soften a little. If you have a parmesan rind, feel free to toss it in during the simmering. Now add the splash of cream and the finely shredded basil. Add salt to taste. Serve hot.
Do you have a favorite simple soup, either for the remains of Indian summer or for winter warmth?
Copyright 2010 Ozarkhomesteader, including photograph.
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Posted in chicken, chile, cilantro, corn, dinner, dinner, Food, frugal living, herbs, onions, organic food, peppers, peppers, recipes, soup, tomato, tagged dinner, Diy, economy, Food, recipe, recipes, soup on July 29, 2010|
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If you’re trying to live frugally, try buying a whole chicken. A whole chicken has not only meat but the makings of wonderful stock, and the sum of its parts and the stock are worth much, much more than you’ll pay for the whole bird. This is one of the ways that we afford to buy local, organic chickens.
Making Your Own Chicken Stock
To make your own stock, you can roast the chicken whole or do as I did recently and cut it into pieces and parts for different meals. Then boil the carcass with aromatics like onions, garlic, celery, and herbs for an incredible stock to form the basis of soup and gravy–all for much, much less than stock-in-a-box and much tastier! The meat left on the carcass after you break down the chicken into breast, wings, and leg quarters will make superb soup meat. Take a few minutes really to pick the bones clean after you boil the carcass. Your pets will also love getting a piece of gristle to gnaw on! Just be sure not to give them poultry bones, which can splinter and choke them.
On a recent night we had stacked bean enchiladas on corn tortillas, but the star of the dinner was chicken tortilla soup, in essence a soup made of chicken leftovers and a handful of other ingredients.
Chicken Tortilla Soup
- half a chopped onion
- 1/2 – 1 sweet pepper, chopped
- optional: chile peppers, seeded and chopped (we used 5 jalapeno peppers, but then again we like heat)
- oregano, dried or fresh finely chopped
- chicken picked from a boiled or roasted carcass (or 1/2-3/4 cup shredded chicken from another source)
- about a quart of chicken stock
- cup of fresh chopped tomatoes OR can of diced tomatoes, drained (I used canned and drank the juice.)
- handful of corn (frozen if you don’t have fresh)
- crushed tortilla chips (as in the bits left in the bottom of the bag)
Saute the onion. Add the peppers and let cook a few minutes. Add the oregano, chicken, and chicken stock. Simmer to let flavors combine. Add the chopped tomato or drained tomato and corn. Stir to combine. Heat through and serve with garnishes.
- tortillas, slivered and toasted (spray with a little oil before toasting), or tortilla chips, crushed
- grated cheese
- sour cream or plain yogurt.
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Posted in celery, cucumber, Food, frugal living, onions, peas, salad, seafood, shrimp, tagged cooking, dinner, Food, gardening, recipe, recipes, summer on July 24, 2010|
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It’s hot, but my kitchen is not. Dinner is cool. Today’s dinner starts with gazpacho, a chilled tomato-vegetable soup, accompanied by shrimp salad in cucumber boats and beets. I’ll post the gazpacho recipe separately. Now I’ll share the shrimp boats basics.
I like these shrimp boats because they are chocked full of raw vegetables, and the boat shape can lure in even picky eaters. Serves two.
- 1/4 onion, finely diced
- 2 stalks celery, finely diced
- optional: fresh green peas or soybeans, if you have them
- 1/2-3/4 pound shrimp (good sized), cleaned and boiled until just cooked
- 1 heaping tablespoon mayonnaise
- 1 squirt (about a teaspoon) ketchup (trust me!)
- 2-4 tiny squirts Sriracha hot sauce
- 1 large, long salad cucumber
Mix together the onion, celery, shrimp, mayo, ketchup, and hot sauce. Add salt and pepper to taste. Peel cucumber if the exterior is bitter or coated with nasty wax. Cut the cucumber in half lengthwise to make two long halves. Using a spoon, scoop out the seeds. Now you’ve got a canoe! Fill it with the shrimp salad mixture, and you’ve got a shrimp boat.
Shrimp Boats and Beets
Of course, you could substitute chicken salad, tuna salad, or salmon salad by adjusting your seasonings. For an appetizer option or a whole fleet of smaller boats for dinner, use pickling cucumbers and salad-sized shrimp.
Copyright 2010 Ozarkhomesteader. Short excerpts and tweets are within fair use as long as you provide a full URL and attribution to Ozarkhomesteader.
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Posted in breakfast, cheese, chile, Cooking And Baking, eggs, Food, frugal living, herbs, leeks, onions, recipes, sausage, summer squash, tagged breakfast, cooking, Food, photography, recipe, recipes on May 22, 2010|
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For years we’ve understood that we need to eat several servings of fruits and vegetables every day, but I know that even with our attempts at healthy eating we don’t always hit the target number. Breakfast is a great time to add more fruits and vegetables to your meal. Today we enjoyed vegetable-filled migas with a side of local, organic strawberries and local, organic yogurt. We’ve started the day a few servings of fruits and veggies ahead.
I first had migas on a trip to Texas a few years ago. My understanding is that migas evolved first in Spain and then in the New World as a way to use up leftover bits–crumbs, as migas means in English. Today we had migas with turkey sausage, although you certainly could make the dish vegetarian by leaving out the sausage.
- finely sliced onion (I used leek because I had it on hand and because I like the milder flavor with eggs)
- optional: turkey sausage
- sliced hot pepper (or sweet pepper if you have no tolerance for hot)
- sliced or chopped tomato
- optional: baby summer squash, sliced and cut into chunks
- fresh sage leaves, thinly sliced
- oregano, thinly sliced
- eggs, beaten with a splash of water
- cheese to garnish
- corn tortilla, cut into thin strips and then tossed with oil and baked until crispy (or fried)
sides: salsa, tortillas for wrapping
Begin by either toasting or frying the corn tortilla strips after tossing them with oil. Set aside, out of the oil, until you finish the rest of the dish. Saute the onion or leek and then brown the sausage, if you are using any. Add in the sliced chiles, and after everything has cooked a few more minutes, add the herbs, squash, and tomatoes. Last, pour on the eggs. If your pan was hot to start and you are using heavy cast iron, you can probably turn it off now and count on residual heat to scramble the eggs. Add salt and pepper to taste.Shred on a little cheese (cheddar, Monterrey jack) and spoon the migas onto serving plates. Sprinkle with tortilla strips. Serve with salsa and, if you want, tortillas for fork-free consumption. Eat. Enjoy.
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Posted in beets, butter, cast iron, cheese, chile, comfort food, Community Supported Agriculture, Cooking And Baking, CSA, dinner, dinner, Food, frugal living, gardening, herbs, Italian, leeks, mushrooms, onions, organic food, organic gardening, pasta, red pepper, red peter pepper, sausage, sweet things, turkey, vegetarian, tagged dinner, Food, photography, recipe, recipes on May 19, 2010|
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Regular readers know I’m all about using what we grow here, in season. Fortunately, some foods stay seasonal months after you’d think possible, such as the butternut squash that I picked in early November and kept in a cool room for winter, preserving it for our use last night. For dinner we ate roasted butternut squash, beets, onions, leeks, and shittake mushrooms served with Italian sausage and a sprinkling of goat cheese over a bed of whole-wheat fusilli pasta, cooked al dente. The roasted butternut squash and goat cheese almost melted in the pasta to create a creamy, chunky, buttery sauce. The beets provided glorious color and a caramelized sweetness. Fresh herbs and Italian sausage rounded out the dish. As always, we went organic with everything we could–in this case, everything.
Here’s what we used; you could change quantities to fit what you have on hand.
- 2-3 large freshly dug beets, rough parts peeled off and quartered
- 1 small butternut squash, peeled, seeded, and diced
- 1-2 leek bottoms, cleaned (sliced lengthwise) and sliced across the grain
- optional: 1 small, sweet onion, quartered and sliced (if you don’t have leeks)
- 1 teaspoon or so finely chopped or dried Italian herbs (rosemary, oregano but probably not basil for this dish)
- olive oil
- optional: splash of balsamic vinegar
- 1 cup or more of shittake mushroom tops, halved and then sliced (other mushrooms will work too, but you may want to alter the roasting time)
- 1/3 pound Italian sausage
- 1 sweet or hot Italian pepper (ours came from our garden by way of the freezer), sliced
- optional: red pepper flakes
- 3/4 – 1 dry cup whole-wheat fusilli pasta (or other hearty curly pasta that will retain its character in the face of other flavors)
Begin by preheating the oven to 375 degrees F. (You could go to 400 degrees F, but only if you are using more, smaller beets, and then you’ll need to reduce total roast time to 20 minutes.) Lightly coat the bottom of a heavy pan with olive oil and butter. (I used cast iron–big surprise, right?) Spread on your beets, squash, leeks and onions, toss them with the herbs, a little more olive oil, salt and pepper, and, if desired, the balsamic vinegar. (You can also save this ingredient for later or leave it out altogether.) Roast these vegetables for 20 minutes and then add the shittake mushrooms and roast for 10 more minutes. Meanwhile, brown the Italian sausage and crumble or slice it and then keep it warm with the red pepper slices. Pump up the heat with red pepper flakes if you want more spice. As the sausage and peppers cook, prepare the pasta in boiling water. Everything should be ready at about the same time–approximately 35 minutes after you started prepping the vegetables. Put the drained fusilli in bowls and then add the sausage with peppers and the roasted vegetables, tossed with balsamic vinegar if you didn’t use it earlier. Sprinkle the goat cheese on top. As you eat, the goat cheese and butternut squash will start to meld with the pasta.
Vegetarian option: substitute seasonal beans or seasoned garbanzo beans for the sausage!
Copyright 2010 Ozarkhomesteader. Short excerpts with full URL and attribution to Ozarkhomesteader are welcome. Please contact me for permission to use photographs.
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