pumpkin pie spiced almonds

A week ago I was writing about the weather cooling down in San Diego. I was itching to bake and pull out my scarves and boots. I spoke way too soon. Just last week it was in the high 80s and I could be found studying by the pool and acquiring a bit of a sunburn. Oh Southern California, how you amaze me with your freakishly good weather.

With that being said, I am very ready for cooler temps. I came home this weekend and am currently blogging while looking at an overcast sky. I’m going cycling this morning and, dare I say it, may have to pull out some leggings and a sweatshirt. So excited.

Last week I made some roasted almonds coated in a mix of agave nectar, pumpkin pie spice, salt, and vanilla. They were really good. So good that I already ate the whole batch…

pumpkin spice almonds

• 1 cup raw, unsalted almonds
• 1 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon sea salt
• 2 tablespoons agave nectar (or maple syrup/honey)
• 1/2 teaspoon vanilla

Preheat the oven to 325.  Put one cup of almonds in a bowl and pour the dry ingredients right over the almonds.  Toss to coat.   Drizzle the agave and vanilla over the almonds and toss until completely coated.  Spray a cookie sheet with oil and place the almonds onto the sheet, evenly distributed.

Roast the almonds for about 15-20 minutes, flipping once, until they appear toasted.  Let cool completely and store in an airtight container.

 

To be entirely honest I kind of burnt this batch. They still tasted pumpkin-y though!

Enjoy!

-K

the wise words of wednesday

Have a beautiful day!

-K

my favorite kind of meal

Most of the recipes posted on the blog are not things that I eat on a daily basis! As a college student, most of my meals consist of steel cut oats topped with fruit, a simple stir fry, or big salads with tons of veggies. The best meals in my opinion are overloaded with color, while still tasting awesome (it is possible!).

This was one of those meals that left me smiling for hours. The combo of fresh cooked kale and avocado has a tendency to do that! The baked tofu, served alongside a brown rice medley, is also quite awesome when drizzled with sesame oil, soy sauce, and sesame seeds.

the perfect baked tofu

• one block firm tofu, drained
• two tablespoons soy sauce
• one tablespoon sesame oil
• one tablespoon sesame seeds (for garnish)

Cut the tofu into slices and marinate in the sesame oil and soy sauce for a few hours in the fridge.

When ready to bake, preheat the oven to 350 and place the tofu into a metal or glass baking dish. Spray the dish before putting in the tofu slices.  Let bake for about 45 minutes (makes it extra chewy and tender) and flip about halfway.

Kale is one of my favorite leafy greens with good reason! It is hands down one of the most nutrient dense greens that is high in fiber, Vitamin A, and Vitamin C and E. Pick some up ASAP!

the perfect sauteed kale

• one tablespoon olive oil
• one large bunch of kale, shredded
• one teaspoon minced garlic
• pinches of salt

Heat a saucepan with olive oil and toss in the garlic once hot.  Allow the garlic to cook for a minute or two and then throw in the shredded kale.  Once the kale has turned bright green it is done! I prefer mine fairly al dente.  Feel free to add some shredded carrots as well! (as seen in the original photo)

Photo courtesy of The Vegetarian Who Hates Tofu

my favorite brown rice blend

This rice can be found at Trader Joe’s and is my go to grain! It is a combination of brown rice, Daikon radish seeds, and black barley.  The radish seeds pop in your mouth once cooked and the barley adds some additional nutrients.  It cooks perfectly in a reasonable amount of time as well, unlike many other brown rices.

Combine all of these items into a bowl and top with avocado! Healthy, flavorful, and filling!

Enjoy!

-K

 

 

honey whole wheat pumpkin spice bread

Don’t say I didn’t warn you about my squash obsession! I’ve had this recipe on my mind for a few days and was pretty darn excited to make it this morning. It’s been rainy and chilly in San Diego and baking bread sounded like the perfect way to start my weekend.

I’m currently blogging from a new to me coffee shop a few minutes from campus and I am in love. It is about as hipster as it gets near SDSU, but so far it is gold. I plan on returning very soon/ getting a job here asap.

I ordered a large latte and was surprised at how big it was. Aka I’m going to be having some caffeine issues in a bit. Stay tuned.

Anywayyyy…..back to the recipe. Pumpkin bread. Enough said.

honey whole wheat pumpkin spice bread
adapted from COOKIE + kate

• 1/3 cup melted coconut oil (or vegetable oil)
• 1/2 cup honey
• 2 eggs
• 1 cup pumpkin puree
• 1 tsp vanilla extract
• 1/2 tsp salt
• 1/2 tsp pumpkin pie spice
• 1 3/4 cup whole wheat pastry flour
• 1 tsp baking soda
• 1/4 cup hot water
• 1/4 cup crushed almonds

Preheat oven to 325 degrees Fahrenheit and grease a 8×8 inch pan.

In a large bowl, whisk coconut oil and honey together. Add eggs, and whisk together.Stir in pumpkin purée and vanilla, then the salt and the pumpkin pie spice.

Stir in whole wheat flour. Add baking soda to the hot water and mix into the batter. Spread batter into the greased pan.

Sprinkle a big pinch of crushed almonds on top.  Bake for 55 mins to an hour.

Let the bread cool in the pan for 5 minutes before slicing.

Enjoy! Happy Weekend!

-K

roasted butternut squash soup with quinoa and chicken

Just fair warning. Don’t be surprised if I post a possibly unreasonable amount of squash based recipes on the blog in the coming weeks.  It’s fall. You gotta embrace it!

I give you a recipe for a seriously tasty soup that my whole apartment enjoyed. The smell of roasted butternut squash was enough for my roommates to line up with their bowls ready. The extra effort to roast the squash was definitely worth it. I couldn’t help but snack on it fresh out of the oven. Other than that, this soup is really easy to make and super healthy! That sounds like a win win to me…

butternut squash soup with quinoa and chicken

Ingredients:
Roasting:
- 1 medium butternut squash, peeled, and cut into chunks
- 2 tbsp olive oil
- a couple pinches of salt and cumin

Soup:
- 1 1/2 cups of broccoli florets
- 2 zucchinis, cut into chunks
- 1 can diced tomatoes
- 2 cups kale
- 4 cups chicken broth (add extra water for a more liquid soup)
- 1 cup dry quinoa
- 2 cups water (to cook the quinoa)
- 2 chicken breasts
- 1 tsp salt and pepper
- 2 tsp nutmeg
- 1 tsp cinnamon

1. Preheat the oven to 375. Cut and peel a medium sized butternut squash. Toss in olive oil, salt, and cumin. Roast in the oven for about 40 minutes, stirring occasionally, until golden brown with a soft center.

2. While the squash is roasting, chop the zucchini and broccoli and shred the kale. In a soup pot add chicken broth, the vegetables,diced tomatoes, and spices. Bring to a boil and let simmer.

3. In a separate pot, bring water to a boil and add the quinoa. Cook for a about 15-20 minutes until water is absorbed and quinoa is fluffed easily with a fork. Place into the main soup pot.

4. In a separate pot, bring 2 cups of water to a boil. Place chicken pieces into the water and allow chicken to turn white and fully cook. Remove chicken and carefully shred. Place the shredded chicken into the main soup pot.

5. Once the squash has fully roasted place it into the main soup pot. Bring everything to a boil and let simmer until the kale is wilted and the zucchini is soft. Top with roasted butternut squash seeds and serve!

Enjoy!

-K

the wise words of wednesday

Find that courage today and do something remarkable. You’ve only got one life. Live it to the fullest without regrets.

-K

pumpkin protein pancakes with yogurt cinnamon filling

Last week I stocked up on canned pumpkin, from Trader Joe’s and my mother’s pantry (Thanks Mom!), and have been dreaming of pumpkin pancakes ever since. Well, I’ve also been dreaming of pumpkin cinnamon rolls, scones, and muffins, but that’s standard procedure. This morning I decided to test out a healthified version of pumpkin pancakes and the results were amazing.

This recipe contains egg whites, protein powder, flax seed meal, oats, and of course pumpkin! These pancakes are overflowing with wholesome, nutrient dense ingredients to start your morning off right.

Right???

Side note: Definitely double or triple the recipe if serving a crowd. I made a single serving just for myself as a pre-workout breakfast, which yielded three medium sized ‘cakes.

Pumpkin Pancakes

ingredients:
1/4 cup canned pumpkin (not pumpkin pie filling!)
2 egg whites
2 tbsp unsweetened almond milk
2 tbsp old fashioned oats
1 scoop vanilla protein powder ( mine’s from Trader Joes: Women’s Aria protein powder)
1/8 tsp baking powder
2 tsp flax seed meal
1/4 tsp cinnamon
1/4 tsp pumpkin pie spice

1/3 cup plain nonfat greek yogurt
1 1/2 tsp cinnamon

Combine all dry ingredients together in a bowl. In a separate bowl, combine all wet ingredients. Combine the wet and dry ingredients and mix until smooth.

Cook over low heat in a lightly sprayed pan. The pancakes are ready to flip when small bubbles appear on a dry-ish surface.

Place a thin layer of yogurt dip between each pancake and sprinkle with sunflower seeds. And add a drizzle of real maple syrup!

YUM.

Enjoy!

-K

whole wheat banana muffins with peanut butter streusel

We’re a little over a week into October and it is finally “cooling down” in San Diego (aka 60ish). This morning I headed out for my 8am lecture in shorts, sandals, and a lightweight sweater and almost turned back to throw on jeans. Instead I just grabbed a steamy latte to warm me up. Financially wise decision? Maybe not, but it sure tasted good! The move from Santa Cruz to San Diego has been awesome, but I sure miss the cooler weather of norcal!

Cooler temps = itch to bake. This is a fairly old muffin recipe, but I remember it well. The unbeatable combo of peanut butter and banana is difficult to forget!

This recipe is a healthy alternative to the calorie laden muffins you find at local coffee joints. Applesauce is substituted for vegetable oil and the addition of almond milk also keeps the calories low without sacrificing taste. I almost always substitute apple sauce for oil in my baked goods, but generally don’t make the substitution if more than 1/2 cup is needed.

The Muffin:
recipe adapted from the Realistic Nutritionist
yields 12 muffins

1/2 cup whole wheat flour
1 1/2 cups all purpose flour
2/3 cup turbinado sugar
1/4 tsp salt
1/8 tsp nutmeg
1/4 tsp cinnamon
2 tsp baking powder

2 ripe, mashed bananas
3/4 cup unsweetened almond milk
3 tbsp unsweetened apple sauce
1/2 tsp vanilla extract

The Streusel:
3 tbsp old fashioned oats
2 1/2 tbsp brown sugar
1 1/2 tbsp whole wheat flour
2 tbsp peanut butter

Preheat oven to 350. In a bowl whisk together the flours, sugar, salt, nutmeg, cinnamon, and baking powder. In a separate bowl mix the mashed banana, almond milk, apple sauce, and vanilla extract. Gently mix together the wet ingredients into the dry ingredients. Pour the batter into greased muffin tins.

On the side, mix the oats, brown sugar, whole wheat flour, and peanut butter until it is able to be sprinkled onto each muffin batter.

Bake for about 20 minutes until a toothpick comes out clean!

Enjoy!

-K

kale and bell pepper quinoa fritatta {gluten-free}

I am currently nursing my body back to a healthy diet after an unbelievable amount of food consumption from tailgating.  Was it worth it? Um YES.

Here’s a gluten-free frittata recipe that makes for a perfect breakfast or lunch! It’s packed with loads of protein from the quinoa crust and of course the eggs and the kale provides an insane amount of micronutrients (hello dark leafy greens!), as do the bell peppers!

The great thing about frittatas is that you can throw any veggies you’d like into the mix! My personal favorites include mushrooms, bell peppers, onions, broccoli, and kale.

The Crust:
1/2 cup quinoa
1 cup water
1/4 cup fresh Parmesan
1 egg
Salt and pepper

The Filling:
4 eggs
2 egg whites
1/4 cup greek yogurt
1 1/2 cups of dino/lacinto kale
1 cup chopped yellow, red, and orange bell pepper
1 cup chopped mushrooms
1 medium chopped onion
Salt and pepper

Preheat the oven to 425. Boil the water, add the quinoa, bring to a boil again and then simmer and cover for about 12-15 minutes until fully cooked. Fluff the quinoa with a fork and let cool slightly. Once cooled, add Parmesan cheese, egg, salt and pepper and mix. Place into a 9-in pie plate and bake for 12-15 minutes until golden.

Whisk together the eggs, greek yogurt, and vegetables and pour into the pie pan directly on top of the quinoa crust. Bake at 425 for 20 minutes ( temps may vary depending on your oven!)

Enjoy!

-K

arugula pesto

The following recipe was made oh maybe five months ago? But whose counting? Regardless, a lot has happened since my last post! I graduated with a degree in Molecular Biology from UC Santa Cruz, moved to San Diego, started graduate school, and am feeling as though I am exactly where I should be in this crazy thing called life. After getting settled and (attempting) to create a fully stocked kitchen, I have gotten the itch to start blogging again. I finally unearthed a handful of photos from my DSLR and was reminded of recipes that should have been posted months ago! Better late than never right?

Arugula is one of those greens that you either love, or hate.  I’m mostly on the fence when it comes to this peppery, leafy green. The few times I have eaten an arugula salad, the flavor has been a bit overwhelming. When made into pesto, however, I was pleasantly surprised and have grown quite fond of it! It was a nice change from the classic basil pesto and this recipe is honestly too easy not to make!

Arugula Pesto

4 cups arugula leaves (packed)
1/4 cup toasted pine nuts
1/4 cup freshly grated Parmesan cheese
1/4 cup olive oil
3 garlic cloves
Salt and Pepper to taste

Begin by toasting the pine nuts (I used a cast iron skillet), which gives them an amazing smokey flavor. Use a dry skillet with a medium-low heat to ensure even browning. Gently shake the nuts in the pan to prevent burning. Once toasted, set the nuts aside to cool.

In a food processor, place the arugula leaves, pine nuts, Parmesan cheese, olive oil and garlic. Feel free to add more olive to help everything blend evenly.

Blend until smooth! I served the pesto over whole wheat penne with baby heirloom tomatoes!

Enjoy!

-K