Veggie On A Dime

"I don't always bake muffins, but when I do, they're chocolate protein powder hazelnut muffins with Nutella-bourbon-vanilla cream cheese frosting."

If you've been vegetarian as long as I have, you probably get this question a lot: "How do you get enough protein?" Although low protein isn't nearly the problem one might imagine for us veteran veggies, it's a fair question, and one that often provokes a 20-minute rant the asker really doesn't care to hear. I'll sometimes opt for the abbreviated answer: "Oh, I supplement my diet with protein powder when I need to." But now I have a new response - an unexpected, delicious, and far superior response - to add to my repertoire... "Muffins, man. Muffins." It all started when I switched from my previous protein powder (chocolatey goodness in a can) to a new brand, which is far less tasty but a whole lot cheaper with a higher protein-to-calorie ratio. If there's one thing you should know about me, it is that I can taste a banana a mile away, and I HATE bananas. My new protein shake mix had a hint of - you guessed it! - banana that no chocolate milk, almond milk, or vanilla Rice Dream could mask. I gamely tried to brave the unappetizing sludge shakes for a week or two but finally admitted defeat. Still, the stuff had cost me upwards of $30 for a few months' supply, so I wasn't about to let it go to waste.

To the internet I turned! Apparently, there's a whole world of protein supplement recipes out there, but very few that call for chocolate whey powder like I had... go figure. I was not to be deterred. Being the stubbornly resourceful sort that I am, I referenced existing recipes to determine the proper dry-to-liquid ingredient proportions; that way, I could be sure that my muffins would rise correctly without being too dry or mealy.

I think I nailed it. Nevertheless, I leave this one of my most open and least precise recipes ever as the differences between types of supplements leave a lot of variable factors... hence, room for experimentation. The formula below is just what worked best with my whey protein powder. I encourage you to tweak things to make this recipe your own!

Ingredients - yields about 12 muffins

For the muffins

1 cup chocolate protein powder

1/2 cup flour*

1/4 cup sugar or artificial sweetener (I used xylitol), or to taste

1/2 tsp baking powder

a few tbsp cocoa powder &/or handful of chocolate chips, or to taste (optional**)

a handful of finely chopped hazelnuts (optional)

1 cup plain or vanilla Greek yogurt*

3/4 cups milk or dairy substitute

3 whole eggs

1/2 - 1 tsp coconut, canola, or vegetable oil (optional)

1/2 - 1 tsp vanilla extract

splash of bourbon (how much is entirely up to you!)

For the frosting (optional, though recommended)

1/3 cup Nutella or other chocolate hazelnut spread

3-4 tbsp vanilla cream cheese (you can also add 1/4 tsp of vanilla extract to plain cream cheese)

enough bourbon to thin the mixture

sugar or artificial sweetener to taste, if the bourbon is too strong for your liking

*See quoted information below for suggestions of possible substitutions.

** I just really hated the flavor of my protein powder and felt the need to drown it in as much tasty as possible!

Directions - 10 minute prep, 30-40 minute cook time

Preheat oven to 340° F (about 170° C).

Combine all dry ingredients (protein powder, flour, sugar/sweetener, baking powder, cocoa, nuts, & chocolate chips) in large mixing bowl.

Slowly stir in milk. When mixture is uniformly smooth, mix in yogurt, oil, vanilla, and bourbon. Stir until consistent. Finally, beat in eggs. Result should be smooth (save any chunks of hazelnut or chocolate chips) and have the consistency of cake batter or a bit thicker.

At this point, I recommend prepping your muffin tin by spraying lightly with cooking oil. Spoon batter into tray, filling each cup only about 1/2 to 2/3 of the way full to leave the muffins room to rise.

Place on middle rack in oven and bake 30 to 40 minutes, or until knife inserted in center comes out clean. On a convection oven like mine, this may take less bake time: be sure to adjust for your own oven's capabilities.

While muffins are baking, spoon Nutella, cream cheese, bourbon, and vanilla &/or sweetener (if used) into a plastic sandwich baggie. Seal firmly and smoosh gently with fingers to blend! For less fun, the blending step can be done in a small mixing bowl... party poopers!

When muffins are done and have been removed from oven to cool for a few minutes, cut corner off of plastic bag containing frosting mixture and squeeze onto top of muffins as desired.

Enjoy!

As previously stated, there's a good deal of wiggle room within this recipe, but I would caution the experimental baker to heed the advice of Anna Sward, founder of proteinpow.com:

"Rule 1: Never-NEVER-bake or panfry a batter that is more than ¼ whey. This is because, naturally, whey has a tendency to go dry, rubbery, and 'cardboard-up' [...] You have to offset this tendency. How? By making sure that the rest of your ingredients weigh it down and add enough moisture to counter the whey.

Rule 2: You must always use what I call a primary moisturizer. This can be cottage cheese, pumpkin puree, Greek yogurt, or a cooked sweet potato. It can also be fruits such as applesauce, apples, bananas, or berries.

Rule 3: You always need to have a type of flour in your batter. This will combine with your whey and give volume to your final product. My favorite flours to use are oats, coconut flour, almond flour, oat flour, amaranth flour, chickpea flour, buckwheat flour or quinoa flour. These are excellent gluten-free, high-protein, and high-fiber flours.

Rule 4: Always use a binding substance like egg whites, whole eggs or a combination of both."

(http://www.bodybuilding.com/fun/4-whey-wonders-secret-behind-protein-muffins-and-pancakes.html)

That's a lot of options! Personally, I chose to aim for a bourbon ball flavor for the following reasons:

While I obviously wanted my muffins to be a nutrition-rich pick-me-up, my biggest concern was making my protein powder palatable without entirely negating the health benefits.

The protein powder I had was already chocolate flavored so I picked what I thought would best complement [read: drown out] its existing taste.

I don't like baked goods that are too sugary; alcohol helps to cut the cloying sweetness.

I'm a Kentucky girl. Bourbon speaks to me. What can I say?

So as NOT to let this recipe become too much of a guilty pleasure and less of a wholesome sweet treat, I stuck to zero-calorie artificial sweetener, semi-sweet chocolate (less sugar), and plain Greek yogurt (great for protein and calcium and low in fat and calories); I was also sparing with the nuts (which are rather high in fat, albeit healthy fats) and bourbon (a calorie-laden trap). To be even healthier, you can omit the frosting, additional cocoa/chocolate chips, &/or oil altogether, and switch the yogurt for a large banana or a can of pumpkin. Vegans may replace the eggs with applesauce and use dairy substitutes for milk/yogurt.

When it comes to cost, the protein powder definitely hits your wallet the hardest. Try your local Trader Joe's, Whole Foods, health food store, or look online to find vegetarian supplements. My best advice for getting your money's worth is to weigh how much protein you get from a single serving and how many servings come in a container against how much it costs: if it's only enough for half a month and gives you 25% of your RDA of protein, it probably isn't worth paying $60! All of the other ingredients should be easily (and cheaply!) found at any grocery store or already stocked in your pantry.

Because these Bourbon Ball Protein Muffinsalready pack so much protein and calcium(assuming you used dairy and eggs in your version), try a glass of fresh fruit juice with no added sugar instead of milk. This in and of itself is a great way to kick-start your metabolism - not to mention it's super easy to eat on the go - but if you still need something more substantial, go for something starchy and filling like hashbrowns (light on the oil). Just remember not to get carried away and scarf the whole tray in one sitting!

Stay healthy, my friends.

These colourful delights are so pretty, I chose not to edit the above picture whatsoever, just so you could see how the potatoes actually, naturally look before cooking! The secret is in the slow-cooker, with an extra dash of ingenuity. In this post, you will learn how to toss together an extremely simple but flavourful dish that is ready at precisely the time you're ready for it. The recipe has to be set up several hours before you plan to eat so it works out well if you allow the potatoes to cook overnight or while you're at work during the day.

Ingredients - yields about 4 servings

1 small bag (around 1 lb) fingerling potatoes

1 tbsp olive oil, or to taste

1/4 tsp salt, or to taste

1/4 freshly cracked black pepper, or to taste

1 tsp dried rosemary

1 clove minced garlic

a dash of dried thyme (optional)

a dash of dried parsley (optional)

You will also need...

1 medium/large slow cooker

1 light timer (I used a Christmas tree light timer, available for a few dollars at stores like Target around winter time)

Directions - 5 minutes or less total preparation time, 2-6 hours cook time (depending on setting)

Scrub fingerling potatoes under hot water until clean and cut off any dark spots with a paring knife.

Combine in Crock pot/slow cooker with oil & spices.

Stir with spatula until potatoes are evenly coated. Put lid on Crock pot.

Plug light timer into wall outlet, and plug slow cooker into light timer.

Turn knob on slow cooker to "Low" setting.

Set "OFF" time on Christmas tree light timer to the time you would like your meal to be done (first making sure that the current time on your timer is accurate).

Set "ON" time on light timer to 5-6 hours before your "OFF" time. For example, today I wanted my potatoes ready by 2 PM - my "OFF" time - so I set the timer's "ON" time to 8 AM.

Check on your Crock pot at the appointed time, and voila! Potatoes ready to serve! (Try to avoid lifting the lid while things are still roasting to help the slow cooker retain maximum steam so that the potatoes get done just right without becoming too dry or too mushy.)

For those who need their food sooner, bump the Crock pot setting to "High" and cook for 2-3 hours instead. If you want to spruce this recipe up still further, try using fresh spices instead of dried, or top with shredded Parmesan to serve. I personally enjoy a little extra salt! I like to use freshly cracked sea salt instead of iodised table salt, though either will work; black sea salt tastes especially nice with this dish. You can also use vegetable oil as an alternative to olive oil, if you prefer. Finally, if fingerling potatoes aren't available where you live, you can substitute new potatoes, quartered.

If you already have a slow cooker, cooking oil, and spice rack at your disposal, your only real expense should be the potatoes, which cost between $2 and $5, depending on where you buy them: at my local Trader Joe's, the multi-colour fingerling potato varieties that I used were $2.49 for a 1 lb bag.

Because roasted fingerling potatoes are a starch, you will want to choose high-fiber, low-carb fruits and veggies such as apples, berries, asparagus, or eggplant, as well as proteins like tofu, dairy, and eggs to complete your meal. Save the pasta and grains for another day! This dish is so easy to prepare, you won't have a problem tossing everything together before hitting the hay. Best of all, it gives off an aromatic odour to tempt you out of bed in the morning! I love these potatoes for the simple but hearty taste, as well as for the surprisingly rich purple and ruby jewel-tones of nature's bounty. And that, ladies and gentlemen, is how you make yourself a hot breakfast before you even wake up in the morning! P.S. - Sorry for not keeping up with my blog, folks... life has been crazy! I hope to be back to posting regularly soon now that fall has hit and I can finally make all of my favourite pumpkin recipes!

Fortunately, it appears that things are looking up for my Nonnie, meaning that I'll be able to get back into the swing of things soon. Even though I missed posting on Valentine's day, I have a whole slew of romantic vegetarian dinner ideas that are perfect any day of the year!

Ingredients - yields about 4 servings

1 cup dry couscous

1 cup water

1/4 tsp salt, or to taste

1 tbsp butter or margarine (can substitute olive oil to make it vegan)

1 large bell pepper, any colour (I chose yellow)

1 medium tomato

1 tbsp olive oil

1/2 tbsp chopped fresh parsley (or 1/2 tsp dried parsley)

salt and black pepper to taste

Directions - 15 minutes or less total cook time

Combine water, salt, and butter or margarine in a medium saucepan. Bring to a boil. (You can begin Step 3 while waiting for water to boil.)

Add dry couscous and stir. Remove from heat. Cover and let sit for 5 minutes. Fluff with fork.

Wash bell pepper and tomato and dice into 1/4" or smaller chunks.

In a small skillet, combine olive oil and diced veggies over medium-low heat. Cover and let sit for 5-10 minutes, or until vegetable chunks are tender. Uncover and remove from heat.

You can either mix together couscous and veggies in a serving dish, or dish out individual portions of couscous and top with pepper-tomato medley.

Add salt and black pepper to taste. Sprinkle with parsley for garnish. Serve immediately.

Couscous is a great grain: quick to cook, versatile, and super healthy. According to The Food Network:

"One cup of cooked couscous contains 176 calories, 36 grams of carbohydrates, 2 grams of fiber, and 6 grams of protein with no sugar or fat. It also contains two-third your daily recommended selenium. Looking for more fiber? Choose whole-wheat couscous; it has about five to six grams of fiber per serving and is available in many markets."

(http://blog.foodnetwork.com/healthyeats/2009/10/14/meet-this-grain-couscous/)

To make this recipe your own, try adding sautéed onions, feta cheese crumbles, or a faux-chicken-style soy meat cooked in vegetable broth. Not a fan of parsley? Basil or cilantro also make great additions to this mix. I'm not much of a sweet-and-savory blend gal, but if that floats your boat, try replacing the veggies with raisins, walnuts, cinnamon, and/or apricots for a traditional Israeli recipe.

As for expenses, the couscous is the most costly part of this meal. I spent about $7 at Kroger for a 32 oz. container, which makes up to 20 servings. Green bell peppers usually cost less than $1 and work fine for this recipe. For a bit of a sweeter vegetable medley, you can splurge on the dollar-and-some-change red, orange, or yellow varietals. Finally, the on-the-vine kind of tomatoes I buy at the supermarket run about $1.30 per pound. Assuming you have butter/margarine, oil, and spices at home, that's $2.50 a serving or less, tax included, and leaves you tons of leftover dry couscous for future recipes.

For a complete meal, pair your quick and simple couscous with sides of lemon-herb chickpeas or hummus, soup or stew, or fruit salad. Carnivores might find that this dish goes well with salmon or chicken. Just remember to follow nutritionalists' advice and keep your meal colourful!

My mother's birthday recently rolled around, and I wanted to make her a dessert that we could all share at her birthday dinner. The problem is that I don't like cake! I pondered over what dessert would qualify as special birthday fare but would still hold all the taste appeal of traditional sugary treats. I scoured my saved recipes but couldn't find just one that was just right.

Finally, I decided on combining four different recipes, heavily sprinkled with my own little additions, and my Tongue-Twister Poached Pears were born. There are several similar formulas, but the addition of Port wine and the puff pastry tray are what sets this one apart. This is a deliciously crisp fruit dessert bursting with flavour. They look gorgeous and taste even better!

So, how'd I come up with the name? Quite coincidentally, my dish ended up with one monstrous alliteration: pomegranate poached pears in puff pastry (in a port wine syrup, no less)! I just think "Tongue-Twister" Poached Pears is a little easier to say and to remember.

These really aren't as expensive as you might think, either. I got all my ingredients at Trader Joe's: the pears were $0.69 a pop, the pomegranate was $1.29, the puff pastry runs about $4, the juice about $3 (this is actually cheaper at Kroger's or a non-specialty grocery store), and both bottles of wine ran me only about $12 (I picked the ones I did because I liked the bottles, but there were several even cheaper options). I had everything else already at home. Also, keep in mind that you'll have plenty of leftover puff pastry dough, juice, pomegranate arils, and even enough wine for everyone to have a glass with their pears! All in all, these don't cost much but they look really fancy.

So, without further ado, the recipe:

Ingredients - yields 6 servings

f or the pears & syrup

6 ripe Bosc pears *(see hint on determining the pears' ripeness)

2 cups pomegranate juice (or juice blend - I used pomegranate blueberry)

1/2 cup Port wine

1/2 cup sweet white dessert wine, such as Moscato, Muscatel, or Riesling

1/4 cup sugar, or more to taste (I use raw turbinado sugar)

1/2 tsp. ground cloves

1/4 tsp. ground ginger

3 cinnamon sticks (you can substitute 1 1/2 tsp. ground cinnamon)

1 tsp. vanilla extract

for the puff pastry tray

1 lb package frozen puff pastry dough sheets (Or save money by making your own! Try the recipe here, or an easier shortcut here)

1 egg

1/4 cup water

for the garnish

arils from 1/2 a ripe pomegranate (about 1/2 cup)

6 sprigs spearmint

1/4 cup dried cranberries

* Pears should be ripe, which is to say slightly brown, but firm and unbruised.

Directions - 1 1/2 hours cook time, plus several hours marination time

Wash and peel pears, cutting the bottoms flat so that the pears can sit upright. Pears may be cored and stems removed, if desired (I didn't core mine). Arrange pears in a large saucepan (a Dutch oven will also work) with a lid & set aside.

Combine pomegranate juice, wine, cinnamon sticks, and sugar in a medium on medium-high heat. Bring mixture to a boil, then reduce to a low simmer and stir until sugar is mostly dissolved. Add vanilla, cloves, and ginger. Cover and let simmer for 5 more minutes.

Carefully pour juice-wine mixture over pears in large saucepan, covering as much of the fruit as possible. Cover saucepan and place on medium heat. Allow pears and poaching liquid - cinnamon sticks and all - to simmer for 20-30 minutes or until tender (may be tested with a sharp kitchen knife), turning pears over once every 7-10 minutes so that they poach evenly.

Allow pears and poaching liquid to cool before transferring to a deep container. Place container in refrigerator and allow pears to cool and marinate for several hours. I recommend marinating them overnight to allow them to develop the rich deep purple colour.

While pears are marinating, move puff pastry sheets to the refrigerator to thaw.

When pears are done marinating, strain poaching liquid into small saucepan and return pears in container to refrigerator. Bring liquid to a slow boil. Allow to reduce for about 15-20 minutes, stirring constantly. You may reduce liquid longer for a thicker syrup, but be sure to reduce heat slightly and stir constantly to avoid burning. Remove from heat and set aside.

Cut puff pastry dough sheets into two 6" x 12" rectangles (you may need to roll sheets to ensure that they are about 1/8" thick). Place on a sheet of parchment paper on a baking tray (you can just lightly grease the tray if you don't have parchment paper). At this time you may wish to preheat your oven to 400° F.

Whisk egg and water together to make egg wash. Using a pastry brush, apply a stripe of egg wash to the long edges of both puff pastry rectangles.

Fold about 1/2" of each puff pastry inwards along the long edges to create what is known as a "tranche". Press firmly so that egg wash binds dough together. The result should look something like a tray or a track with two long raised sides. Using the back of a butter knife, create a lattice (criss-crossing diagonal lines) pattern in the raised edges of the puff pastry. Coat puff pastry with egg wash.

Carefully arrange 3 pears upright on each puff pastry tray. Lightly pinch short ends of puff pastry trays together so that the pastry appears sort of like a little boat or canoe.

Sprinkle dried cranberries around base of pears in pastry boats. Spoon a small amount of syrup mixture over each pear. You should have plenty of syrup mixture left over.

Place in oven and allow to bake for 15-20 minutes, or until the puff pastry is flaky golden brown. Remove from oven and allow to cool.

Sprinkle pomegranate arils around the base of the dessert. Drizzle remaining syrup over pears. The marinated cinnamon sticks make pretty decorations for the pastry trays! Finally, place a spring of mint atop each pear.

Voila! Tongue-Twister Poached Pears may be served warm immediately or chilled in refrigerator for an hour or two. Cut pastry between pears to serve. If desired, you could also sprinkle the dessert with sliced almonds, orange zest, or cinnamon.

And there you have it! According to some foodies, these pears pair well (all pun intended) with the tartness of sour cream or plain yoghurt, and you can always use low-fat versions to shave off a few calories. I liked the dessert as-is! What do you think? Let me know!

P.S. - Sorry for the picture quality, it was taken on my cell phone! You can see a few more (equally grainy) shots of the finished products here. Hopefully soon I'll find a better picture hosting spot so you can get some high-quality images, & shots of the recipes in progress!