A STUDY ON FRITTATAS

fritatas_02.jpg

Brunch for a group. Inexpensive dinner. Cook once, reheat through the week breakfast. Put a slice in a tortilla or between toast and you’re off. Frittatas are just the best. Especially for some who always have leftover bits and hate waste.

*raises hand*

Too much zucchini? Trying to set yourself up to start your day with protein? Frittata! I saved a few videos in my story highlights if a visual helps. I believe a frittata is one of those meals that can go so many directions, that once you understand how they work, you can make them out of all sorts of things.

I am going to add some bullets here, because honestly, it’s just easier to shoot off opinions that way than try to craft sentences that go together. Once you have the basics down, you can make up your own creation. I would love you to chime in with your favorite combos or your tips below! If you’re one for a crust, I’m a big fan of this recipe.


 

Things I know about frittatas:

  • I like the vegetables inside to be cooked. The key to not having a water logged frittata, is cooking some of the water off of the vegetables first. You can roast or saute, and then cool. This includes greens, though they literally need about 30 seconds. Any meats need to be cooked in advance before adding too.

  • I’m going with a ratio of 2 eggs per person for one serving. You can do a 4 egg frittata for 2 in an 8” pan, 4-6 people in a 10” pan and upwards. The thicker you make the frittata, you’ll need to increase the baking time. Just keep giving the middle a little tap and pull it when it’s no longer liquidy. I keep a lower heat to try to keep the bottom from burning.

  • I strongly suggest using a nonstick or well-seasoned cast iron pan (I LOVE this pan – crisps, frittatas, casseroles, the best)…or the whole thing can be baked in a well greased, oven-proof dish. I suppose that would be called an “egg bake” but whatever, does it matter?

  • Cheese. I tend towards sheep or goats cheeses, and those both work well in frittatas. They are lower in fat, so can dry out, but with a short, low oven time, they do fine. You just don’t want a super dry cheese, in my opinion. Parmesan is ok, but it is so dry, you will not get any pockets of creaminess, it will mostly just taste like delicious salt, which is not a terrible thing by any means. If you choose a meltier cheese like cheddar, I def like most mixed in and a little on top.

 


Prep ahead

Let’s say you’re hosting the following morning or trying to get a leg up on Christmas morning (or just a Monday 🙂

Whisk all your eggs, dairy, seasoning in one bowl you can keep covered in the fridge. Have all your add-ins cooked and ready (zucchini sauteed, sausage cooked, tomatoes roasted, whatever). Pull them all out while preheating the oven, and then proceed with the recipe from there. Gently warm the pan with the fillings in it, add the egg mixture, pop it in the oven.


Favorites

sauteed mushroom, greens and goat cheese
roasted tomatoes, greens, pesto, goat cheese
roasted zucchini, peppers, tomatoes, little bit of minced red onion, feta
just steamed asparagus, tons of herbs, goat cheese
crowd pleaser: potatoes, bacon, greens, white cheddar


GREEN VEGETABLE FRITTATA

Serves 4

I am listing the vegetables I used here, inspired by what I had in the fridge. You really can put anything in a frittata…ok, most thing. Be sure that the vegetables have a similar cooking time, if you’re sauteing everything together. For example, potatoes take longer to become tender than zucchini, so while you can mix these two, you need to start the potatoes off first, and then add the zucchini after the potatoes have been going for 10 minutes, so you don’t burn the zucchini or turn it to moosh. Things like peppers and tomatoes cook the same, assorted greens are typically quick, etc.

Ingredients

1 small leek
1 small zucchini
1 small bundle of broccolini

extra virgin olive oil
sea salt

8 eggs
1/3 cup heavy cream (canned coconut milk works as a non-dairy option)
dollop of pesto or sour cream (or non-dairy alternative), optional
fresh ground pepper
3-4 ounces soft goat cheese
fresh green herbs, for garnish

Instructions

Clean the leek and trim the zucchini. Chop the vegetables small. Heat a drizzle of oil in a medium nonstick or seasoned cast iron pan. Add the vegetables, pinch of salt and saute until tender, and cooked down, about 6 minutes. Turn off the heat and let them cool down. Move them around occasionally to release any steam pockets.

Preheat the oven to 325’.

Whisk the eggs and cream (or non-dairy alternative) well. Lots of air in there, keep whisking. Whisk in a dollop of pesto or sour cream, if using, and a few grinds of fresh black pepper. If you like spice, a dash of red pepper flakes. Crumble half your cheese in here.

With the heat on low, distribute the vegetables around in your nonstick pan and pour the egg mixture on top. Let it sit for a couple minutes just to set the bottom. Sprinkle the remaining cheese on top, and put the pan on the middle rack of the oven. Bake for 16-20 minutes until the center juuuuust stops jiggling. Better to pull it out on the side of underdone.

Let it cool down, garnish with tons of fresh herbs. Serve with toasty bread and fresh tomatoes if you have them.


2018-09-27

How to make Frittatas

How to make Frittatas . Sprouted Kitchen

4

Brunch for a group. Inexpensive dinner. Cook once, reheat through the week breakfast. Put a slice in a tortilla or between toast and you’re off. Frittatas are just the best.

  • 1 small leek
  • 1 small zucchini
  • 1 small bundle of broccolini
  • 1/3 cup heavy cream (canned coconut milk works as a non-dairy option)
  • sea salt
  • 8 eggs
  • fresh ground pepper
  • 3-4 ounces soft goat cheese
  • fresh green herbs, for garnish
  • dollop of pesto or sour cream (or non-dairy alternative), optional

287 calories21 grams fat7 grams carbohydrate18 grams protein

Clean the leek and trim the zucchini. Chop the vegetables small. Heat a drizzle of oil in a medium nonstick or seasoned cast iron pan. Add the vegetables, pinch of salt and saute until tender, and cooked down, about 6 minutes. Turn off the heat and let them cool down. Move them around occasionally to release any steam pockets.

Preheat the oven to 325’.

Whisk the eggs and cream (or non-dairy alternative) well. Lots of air in there, keep whisking. Whisk in a dollop of pesto or sour cream, if using, and a few grinds of fresh black pepper. If you like spice, a dash of red pepper flakes. Crumble half your cheese in here.

With the heat on low, distribute the vegetables around in your nonstick pan and pour the egg mixture on top. Let it sit for a couple minutes just to set the bottom. Sprinkle the remaining cheese on top, and put the pan on the middle rack of the oven. Bake for 16-20 minutes until the center juuuuust stops jiggling. Better to pull it out on the side of underdone.

Let it cool down, garnish with tons of fresh herbs. Serve with toasty bread and fresh tomatoes if you have them.

PT10M

PT20M

PT30M

American

Breakfast

frittata, breakfast, protein, gluten free

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GLUTEN FREE ZUCCHINI MUFFINS

gluten free zucchini muffins

Loves! I posted about this zucchini loaf/muffins I’ve been working on over on Instagram and you were like hungry little wolves insisting that I post the recipe asap. So, here we are, a few weeks later, which is as asap as it’ll get around here. 

Because most of the cooking I do is simple assembly and layering basics rather than advanced skills and technique, the dishes I write for work *usually* turn out by the second time I test them. I can often run this success rate with baking by just tinkering with other recipes and changing the flavor profile. However, I have made about 8-10 rounds of zucchini carrot muffins, all edible, but certainly not eligible to post on the internet with my name on them. I tried to make them maple sweetened (too much moisture), all almond flour (too heavy, also wet),  I squeezed the moisture out of the veg and still, resembling a frittata more so than a muffin, and so on. I mentioned in this peanut butter oatmeal entry a couple weeks ago that my kids are all about baked goods, so I will not rest until I can pack vegetables in them!

I’m not going to say what we have here is perfect but I am happy with where they are and I need the tweaking to just be done. I have a painter friend who says sometimes she just needs to call the piece finished. Lacquer it, take a picture, and move on, even when she knows she *could* keep working on it, because she can end up ruining it instead. I listen to podcasts of entrepreneurs who suggest to put things out there; let people see them and use them and respond, instead of keeping your project quiet, hoping you get closer to perfect. So, if you do make these, tell me what you did or what you would change. I love chatting about food in this space with ya’ll, so if you have tips, share them with others in the comments.  

gluten free zucchini muffins - shredded zucchini

GLUTEN FREE ZUCCHINI MUFFINS

Makes 10

I have used super fine brown rice flour in a baking before and many of you noted that it is a bit tricky to stock. I buy it here, but there are alternatives. If you do not need these gluten free, simply use unbleached all purpose flour in its place. I would still suggest using the almond flour or meal in combination, as it keeps the muffins more tender. These are on the low end of the sweet scale, if you want them more of a treat, add a few more tablespoons of sugar. 

The timing is written for 10 muffins, and I find their delicate nature is best in that format. You can bake the batter in a greased loaf for closer to 45 minutes, sticking a toothpick in the center to make sure it isn’t too wet.
This muffin tin is my favorite forever and ever.

Ingredients

2 eggs
1/3 cup avocado or coconut oil
1/2 tsp. vanilla extract
1 tsp. apple cider vinegar
1/4 cup buttermilk or plain yogurt

3/4 cup almond flour
3/4 cup superfine rice flour
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. sea salt
1/4 tsp. cinnamon
1/2 cup cane sugar
1 cup grated zucchini, about 1 medium/large
1/2 cup semi sweet chocolate chunks

turbinado sugar, to finish, optional

Instructions

Start by grating the zucchini (I do a blend of small holes and large holes on a box grater because I can’t decide). Preheat the oven to 360′ and grease a muffin tin. 

In a large mixing bowl, whisk the eggs, oil, vanilla, vinegar and buttermilk or yogurt, until well combined. Add the almond flour, rice flour, baking soda and powder, salt, cinnamon, sugar and stir until combined. Add the zucchini and chocolate and fold it in.

Fill the muffin tins about 2/3 full (they don’t rise much) and sprinkle turbinado sugar on top, if using. Bake on the middle rack for 18-20 minutes, or until golden around the edge and a little tap on the center bounces back at you. 

Remove to cool completely. Keep covered at room temperature for 2 days, or in the fridge any longer than that.

A split and toasted muffin is the best muffin, but straight out of the hand is delicious too. 

gluten free zucchini muffin


2018-09-06

Gluten Free Zucchini Muffins

Gluten Free Zucchini Muffins . Sprouted Kitchen

Recipe Yield: 12

Gluten Free Zucchini Muffins with a dash of chocolate chips.

  • 2 eggs
  • 1/3 cup avocado or coconut oil
  • 1/2 tsp. vanilla extract
  • 1 tsp. apple cider vinegar
  • 1/4 cup buttermilk or plain yogurt
  • 3/4 cup almond flour
  • 3/4 cup superfine rice flour
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. sea salt
  • 1/4 tsp. cinnamon
  • 1/2 cup cane sugar
  • 1 cup grated zucchini, about 1 medium/large
  • 1/2 cup semi sweet chocolate chunks
  • turbinado sugar, to finish, optional

212 calories13 grams fat23
grams carbohydrate
4 grams protein

Start by grating the zucchini (I do a blend of small holes and large holes on a
box grater because I can’t decide). Preheat the oven to 360′ and grease a muffin tin.

In a large
mixing bowl, whisk the eggs, oil, vanilla, vinegar and buttermilk or yogurt, until well combined. Add the
almond flour, rice flour, baking soda and powder, salt, cinnamon, sugar and stir until combined. Add the
zucchini and chocolate and fold it in.

Fill the muffin tins about 2/3 full (they don’t rise much)
and sprinkle turbinado sugar on top, if using. Bake on the middle rack for 18-20 minutes, or until golden
around the edge and a little tap on the center bounces back at you.

Remove to cool completely. Keep
covered at room temperature for 2 days, or in the fridge any longer than that. A split and toasted muffin is
the best muffin, but straight out of the hand is delicious too.


Prep Time: 15 minutes


Cook Time: 20 minutes


Total Time: 35 minutes

gluten free

Snack

gluten free, baked goods, muffins, zucchini

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INTRODUCING : SK COOKING CLUB

Before you roll your eyes at one more blogger/influencer person selling you something. Hear me out. Most of you don’t know me intimately, but I can say with utmost confidence, that I believe this product can help people.

I started working on a third cookbook, and when I got about 40% of the way through, I tried to sell the idea to my publisher. I was working on this project, madly in love with many of the recipes, having them tested, we’d shot about half, and then I got turned down. The cookbook world continues to be a super over saturated market, and with all the different diets these days, it is only becoming more so. They didn’t think my book would sell without a strong hook, and I couldn’t come up with one that felt true to the way that I cook and eat. We eat a moderate, healthy-ish diet. Sometimes I feed tables full of friends and other nights I attend to picky toddlers. I’m all in with the coconut yogurt and the gluten free baked goods, but I will also sit and watch Queer Eye with a pint of McConnells Peppermint Stick if the spirit leads. I shoot down the middle with these circumstances, and apparently, that doesn’t sell. I do not take that personally. I was surprised and disappointed, because that was the trajectory my life had been going the last six years. I blogged, I wrote cookbooks, and honestly have NO clue what my career pivot is from here. So more cookbooks, right? Apparently not.

I tell my kids to problem solve. I may have a tendency to do things for them because it’s quicker, but in a good parenting head space, my job is to guide them into figuring out how to solve problems on their own. So I took my own advice. Par it down. Why am I doing this? I like taking care of people. Food is the most natural creative expression in how I can live out that care taking. I want to sit around a table and listen and laugh and cry. There are studies that say the happiest people ever are is around a table, enjoying food with people. How can I push people towards that happy place? I pursue good health in a number of ways, but the community I have nurtured here, is by way of feeding our bodies wholesome foods, lots of fruits and vegetables, foods cooked from scratch, and making things taste good because eating is for pleasure as well as for sustenance. I’m sharing recipes because I want to encourage people to cook and eat with people. I can do that, perhaps even more acutely and intimately, by way of the program we’re creating in Sprouted Kitchen Cooking Club.

If you’re interest is perked, head to this page to read more about what it is. The registration opens on Friday, and you can sign up to be notified for that here. Per request, there will also be a gifting option, which will be available in the shop, so you can purchase the program for a friend or sibling who may enjoy cooking along with you. This is not designed for the super competent cook, these will be simple, straight forward meals intended to spice up and simplify the dinner process. I know we all have different tastes and preferences, but I am hoping this will be a really neat community where we can share ideas about what we changed or did with the leftover dressing, etc.

One way or another, it is worth expressing my gratitude to you all, who have been fans and supporters of Sprouted Kitchen in all its forms, and given me the confidence that I have something valuable to share. There is nothing that humbles me more than your kind notes or seeing your pictures of my food in your kitchens. 

Sign up! I’ll remind you on Friday if you follow me on social media. Let’s make dinner together. 
 

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PEANUT BUTTER BANANA OATMEAL CUPS

oatmeal cups with peanut butter and banana

I do love breakfast. I enjoy the ritual of warm coffee with a glug of coconut creamer, first thing. The first hot sip, just creamy enough; two hands wrapped around my mug. It’s not the caffeine, I like decaf just the same, it’s just the ritual. I appreciate that there are less choices food wise, a narrower expectation, so when I make avocado toast with everything bagel seasoning, an over easy egg and fresh tomato for a month straight, I don’t tire of it. Nothing else sounds better, so I’ll take the usual.

 The kids don’t feel quite as romantic about morning rituals. How do they come out the gate so raring to go? Curran can start the toast while I cut some fruit, and get an egg going for each of them.  We’ll do loaded green protein shakes if we’re on the go, breakfast sandwiches if the avocados need to be used, homemade waffles and pancakes with goat yogurt, honey and seeds on the weekends, and they inhale chicken breakfast sausages like they may not have a chance to eat for the rest of the day. The littlest isn’t keen on a bowl of oats, but if they come in muffin format, it qualifies as a pastry and it is met with enthusiasm. Because some mornings I just can’t with the buffet. Especially with school mornings coming up next week, it will be nice to have something easy. 

I started with this baked oatmeal ratio and changed a few things to make them more portable. I added some chocolate protein powder and peanut butter so the little pucks taste like a treat… relatively speaking. I can see these going so many directions – stick with the berry profile, you could add pureed pumpkin or sweet potato for more vitamins and fiber, or chocolate chips! Because who doesn’t love a breakfast with a wee bit of chocolate? So while I thought these were just going to be for the kids, they’re perfect to grab en route to the gym, or for anyone getting out the door quick in the morning. Anyway, hope these are helpful! 

peanut butter banana oatmeal cups

PEANUT BUTTER BANANA OATMEAL CUPS

Makes 12

Someone will ask if you can use muffin liners, and I think so, though I haven’t tried. I use this muffin tin and with a little coconut oil, things pop out no problem. I find that liners, with a semi wet batter, just steam and stick together. I used just one egg here so they are tender and delicate, ours still stayed together well enough to eat like a muffin. They could take a second egg if you want them to be more solid. Also, if you want more of a porridge texture, warm one up with almond milk and mix to combine. Add berries, fruit etc. from there. 
Protein powders we like: Ora Organics, Amazing Grass, and if you don’t care if it’s plant based, Lean Pro Matrix. 

INGREDIENTS

2 large, very ripe bananas, mashed
1 egg
2 Tbsp. coconut oil, warmed
1/3 cup maple syrup
1/3 cup smooth, natural peanut butter
1/2 tsp. sea salt, adjust based on your peanut butter
1/2 tsp. cinnamon
2 cups unsweetened nut or regular milk
1 tsp. vanilla extract
1 scoop of chocolate protein powder (optional)
2 1/2 cups old fashioned oats
1 scant teaspoon baking powder
1 Tbsp. flax meal, optional

INSTRUCTIONS

Preheat the oven to 350′ and grease a muffin tin.

In a large bowl, combine the mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter, salt, cinnamon, nut milk, vanilla and protein powder. Stir in the oats, baking powder and flaxmeal and let it all sit a few minutes. 

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 20 minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week. 
 

Oatmeal Cups with Peanut Butter and Banana

Baked oatmeal cups with banana and peanut butter for a quick breakfast bite.

Recipe Yield: 12

Oatmeal Cups with Peanut Butter and Banana . Sprouted Kitchen

Ingredients

  • 2 large, very ripe bananas, mashed
  • 1 egg
  • 2 Tbsp. coconut oil, warmed
  • 1/3 cup maple syrup
  • 1/3 cup smooth, natural peanut butter
  • 1/2 tsp. sea salt, adjust based on your peanut butter
  • 1/2 tsp. cinnamon
  • 2 cups unsweetened nut or regular milk
  • 1 tsp. vanilla extract
  • 1 scoop of chocolate protein powder (optional)
  • 2 1/2 cups old fashioned oats
  • 1 scant teaspoon baking powder
  • 1 Tbsp. flax meal, optional

Instructions

Preheat the oven to 350′ and grease a muffin tin.

In a large bowl, combine the mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter,
salt, cinnamon, nut milk, vanilla and protein powder. Stir in the oats, baking powder and flaxmeal and let it all
sit a few minutes.

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 20
minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they
cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week.

More Information

Time

  • Prep Time: 15 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 35 Minutes

Nutrition

  • 308 calories
  • 19 grams fat
  • 29 grams carbohydrate
  • 9 grams protein

Tags

Cuisine: American

Category: Breakfast

Keywords: quick, breakfast, to go, gluten free, oatmeal

from Sprouted Kitchen https://ift.tt/2BstO4c
via IFTTT

PEANUT BUTTER BANANA OATMEAL CUPS

oatmeal cups with peanut butter and banana

I do love breakfast. I enjoy the ritual of warm coffee with a glug of coconut creamer, first thing. The first hot sip, just creamy enough; two hands wrapped around my mug. It’s not the caffeine, I like decaf just the same, it’s just the ritual. I appreciate that there are less choices food wise, a narrower expectation, so when I make avocado toast with everything bagel seasoning, an over easy egg and fresh tomato for a month straight, I don’t tire of it. Nothing else sounds better, so I’ll take the usual.

 The kids don’t feel quite as romantic about morning rituals. How do they come out the gate so raring to go? Curran can start the toast while I cut some fruit, and get an egg going for each of them.  We’ll do loaded green protein shakes if we’re on the go, breakfast sandwiches if the avocados need to be used, homemade waffles and pancakes with goat yogurt, honey and seeds on the weekends, and they inhale chicken breakfast sausages like they may not have a chance to eat for the rest of the day. The littlest isn’t keen on a bowl of oats, but if they come in muffin format, it qualifies as a pastry and it is met with enthusiasm. Because some mornings I just can’t with the buffet. Especially with school mornings coming up next week, it will be nice to have something easy. 

I started with this baked oatmeal ratio and changed a few things to make them more portable. I added some chocolate protein powder and peanut butter so the little pucks taste like a treat… relatively speaking. I can see these going so many directions – stick with the berry profile, you could add pureed pumpkin or sweet potato for more vitamins and fiber, or chocolate chips! Because who doesn’t love a breakfast with a wee bit of chocolate? So while I thought these were just going to be for the kids, they’re perfect to grab en route to the gym, or for anyone getting out the door quick in the morning. Anyway, hope these are helpful! 

peanut butter banana oatmeal cups

PEANUT BUTTER BANANA OATMEAL CUPS

Makes 12

Someone will ask if you can use muffin liners, and I think so, though I haven’t tried. I use this muffin tin and with a little coconut oil, things pop out no problem. I find that liners, with a semi wet batter, just steam and stick together. I used just one egg here so they are tender and delicate, ours still stayed together well enough to eat like a muffin. They could take a second egg if you want them to be more solid. Also, if you want more of a porridge texture, warm one up with almond milk and mix to combine. Add berries, fruit etc. from there. 
Protein powders we like: Ora Organics, Amazing Grass, and if you don’t care if it’s plant based, Lean Pro Matrix. 

INGREDIENTS

2 large, very ripe bananas, mashed
1 egg
2 Tbsp. coconut oil, warmed
1/3 cup maple syrup
1/3 cup smooth, natural peanut butter
1/2 tsp. sea salt, adjust based on your peanut butter
1/2 tsp. cinnamon
2 cups unsweetened nut or regular milk
1 tsp. vanilla extract
1 scoop of chocolate protein powder (optional)
2 1/2 cups old fashioned oats
1 scant teaspoon baking powder
1 Tbsp. flax meal, optional

INSTRUCTIONS

Preheat the oven to 350′ and grease a muffin tin.

In a large bowl, combine the mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter, salt, cinnamon, nut milk, vanilla and protein powder. Stir in the oats, baking powder and flaxmeal and let it all sit a few minutes. 

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 20 minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week. 
 

Oatmeal Cups with Peanut Butter and Banana

Baked oatmeal cups with banana and peanut butter for a quick breakfast bite.

Recipe Yield: 12

Oatmeal Cups with Peanut Butter and Banana . Sprouted Kitchen

Ingredients

  • 2 large, very ripe bananas, mashed
  • 1 egg
  • 2 Tbsp. coconut oil, warmed
  • 1/3 cup maple syrup
  • 1/3 cup smooth, natural peanut butter
  • 1/2 tsp. sea salt, adjust based on your peanut butter
  • 1/2 tsp. cinnamon
  • 2 cups unsweetened nut or regular milk
  • 1 tsp. vanilla extract
  • 1 scoop of chocolate protein powder (optional)
  • 2 1/2 cups old fashioned oats
  • 1 scant teaspoon baking powder
  • 1 Tbsp. flax meal, optional

Instructions

Preheat the oven to 350′ and grease a muffin tin.

In a large bowl, combine the mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter,
salt, cinnamon, nut milk, vanilla and protein powder. Stir in the oats, baking powder and flaxmeal and let it all
sit a few minutes.

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 20
minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they
cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week.

More Information

Time

  • Prep Time: 15 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 35 Minutes

Nutrition

  • 308 calories
  • 19 grams fat
  • 29 grams carbohydrate
  • 9 grams protein

Tags

Cuisine: American

Category: Breakfast

Keywords: quick, breakfast, to go, gluten free, oatmeal

from Sprouted Kitchen https://ift.tt/2BstO4c
via IFTTT

PEANUT BUTTER BANANA OATMEAL CUPS

oatmeal cups with peanut butter and banana

I do love breakfast. I enjoy the ritual of warm coffee with a glug of coconut creamer, first thing. The first hot sip, just creamy enough; two hands wrapped around my mug. It’s not the caffeine, I like decaf just the same, it’s just the ritual. I appreciate that there are less choices food wise, a narrower expectation, so when I make avocado toast with everything bagel seasoning, an over easy egg and fresh tomato for a month straight, I don’t tire of it. Nothing else sounds better, so I’ll take the usual.

 The kids don’t feel quite as romantic about morning rituals. How do they come out the gate so raring to go? Curran can start the toast while I cut some fruit, and get an egg going for each of them.  We’ll do loaded green protein shakes if we’re on the go, breakfast sandwiches if the avocados need to be used, homemade waffles and pancakes with goat yogurt, honey and seeds on the weekends, and they inhale chicken breakfast sausages like they may not have a chance to eat for the rest of the day. The littlest isn’t keen on a bowl of oats, but if they come in muffin format, it qualifies as a pastry and it is met with enthusiasm. Because some mornings I just can’t with the buffet. Especially with school mornings coming up next week, it will be nice to have something easy. 

I started with this baked oatmeal ratio and changed a few things to make them more portable. I added some chocolate protein powder and peanut butter so the little pucks taste like a treat… relatively speaking. I can see these going so many directions – stick with the berry profile, you could add pureed pumpkin or sweet potato for more vitamins and fiber, or chocolate chips! Because who doesn’t love a breakfast with a wee bit of chocolate? So while I thought these were just going to be for the kids, they’re perfect to grab en route to the gym, or for anyone getting out the door quick in the morning. Anyway, hope these are helpful! 

peanut butter banana oatmeal cups

PEANUT BUTTER BANANA OATMEAL CUPS

Makes 12

Someone will ask if you can use muffin liners, and I think so, though I haven’t tried. I use this muffin tin and with a little coconut oil, things pop out no problem. I find that liners, with a semi wet batter, just steam and stick together. I used just one egg here so they are tender and delicate, ours still stayed together well enough to eat like a muffin. They could take a second egg if you want them to be more solid. Also, if you want more of a porridge texture, warm one up with almond milk and mix to combine. Add berries, fruit etc. from there. 
Protein powders we like: Ora Organics, Amazing Grass, and if you don’t care if it’s plant based, Lean Pro Matrix. 

INGREDIENTS

2 large, very ripe bananas, mashed
1 egg
2 Tbsp. coconut oil, warmed
1/3 cup maple syrup
1/3 cup smooth, natural peanut butter
1/2 tsp. sea salt, adjust based on your peanut butter
1/2 tsp. cinnamon
2 cups unsweetened nut or regular milk
1 tsp. vanilla extract
1 scoop of chocolate protein powder (optional)
2 1/2 cups old fashioned oats
1 scant teaspoon baking powder
1 Tbsp. flax meal, optional

INSTRUCTIONS

Preheat the oven to 350′ and grease a muffin tin.

In a large bowl, combine the mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter, salt, cinnamon, nut milk, vanilla and protein powder. Stir in the oats, baking powder and flaxmeal and let it all sit a few minutes. 

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 20 minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week. 
 

Oatmeal Cups with Peanut Butter and Banana

Baked oatmeal cups with banana and peanut butter for a quick breakfast bite.

Recipe Yield: 12

Oatmeal Cups with Peanut Butter and Banana . Sprouted Kitchen

Ingredients

  • 2 large, very ripe bananas, mashed
  • 1 egg
  • 2 Tbsp. coconut oil, warmed
  • 1/3 cup maple syrup
  • 1/3 cup smooth, natural peanut butter
  • 1/2 tsp. sea salt, adjust based on your peanut butter
  • 1/2 tsp. cinnamon
  • 2 cups unsweetened nut or regular milk
  • 1 tsp. vanilla extract
  • 1 scoop of chocolate protein powder (optional)
  • 2 1/2 cups old fashioned oats
  • 1 scant teaspoon baking powder
  • 1 Tbsp. flax meal, optional

Instructions

Preheat the oven to 350′ and grease a muffin tin.

In a large bowl, combine the mashed banana, egg, oil, maple and whisk well to combine. Whisk in the peanut butter,
salt, cinnamon, nut milk, vanilla and protein powder. Stir in the oats, baking powder and flaxmeal and let it all
sit a few minutes.

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 20
minutes or until you press on the center and it is tender, but not squishy wet. They will continue to set as they
cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week.

More Information

Time

  • Prep Time: 15 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 35 Minutes

Nutrition

  • 308 calories
  • 19 grams fat
  • 29 grams carbohydrate
  • 9 grams protein

Tags

Cuisine: American

Category: Breakfast

Keywords: quick, breakfast, to go, gluten free, oatmeal

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WATERMELON + CUCUMBER SKEWERS

watermelon cucumber skewers . sprouted kitchen

watermelon & cucmber

Stuck on an app idea that is not a cheese plate or veggies and hummus? Look at these cute little guys! So cute. I much prefer to entertain outside than in (I think we’ve sat at our dining table maybe twice?), so we’ve been inviting friends to join us for dinner more often. The appetizer is not the part of the meal I wish to put effort towards, and these little numbers take all of 10 minutes to put together and can totally be prepped ahead and dressed last minute. If you don’t find yourself needing tiny things on a skewer, I put the extra bits of watermelon and cucumber over some arugula, add some salmon, the following feta vinaigrette and wa lah, dinner. 

I recently worked with 31 Bits on a shoot featuring some of their new kitchen line. I’ve been using the indigo plant-dyed napkins for summer dinners and a handful of other pretty items are up on their homepage at the moment. You can read more on their company on the about page, but the they’re pretty awesome as a whole. A few local girls run it and their mission is to bring more job opportunities and fair wages to artisans all over the world. Anyway, we’re doing a giveaway over on instagram wednesday thru friday if you want to participate. 

watermelon geometry

watermelon skewers

WATERMELON + CUCUMBER SKEWERS

Makes 12

The skewers shown are available at World Market or here.

Ingredients

2 Tbsp. minced shallot
1/2 tsp. dried oregano
1/4 cup fresh chopped mint, divided
2.5 Tbsp. white wine vinegar
4 Tbsp. extra virgin olive oil

2 ounces feta cheese
sea salt and fresh ground pepper

1 mini, seedless watermelon, cut in 1” cubes
3 Persian cucumbers

Instructions

In a small mixing bowl, combine the shallot, oregano, half of the mint, vinegar, oil and a pinch of salt and pepper. Give it all a stir. Crumble in the feta and give it another stir, a few chunks are ok. 

Shave the cucumbers into strands with a vegetable peeler, lengthwise. Assemble them on the skewer by putting a cube of watermelong, folding a slice of cucumber like an accordion, and then another cube of watermelon on top. Arrange them on your serving tray and drizzle the feta vinaigrette over the top. Garnish with a sprinkle of fresh mint, a grind of fresh pepper and serve.

watermelon cucumber platter

watermelon cucumber appetizer

from Sprouted Kitchen https://ift.tt/2vm8lUu
via IFTTT

WATERMELON + CUCUMBER SKEWERS

watermelon cucumber skewers . sprouted kitchen

watermelon & cucmber

Stuck on an app idea that is not a cheese plate or veggies and hummus? Look at these cute little guys! So cute. I much prefer to entertain outside than in (I think we’ve sat at our dining table maybe twice?), so we’ve been inviting friends to join us for dinner more often. The appetizer is not the part of the meal I wish to put effort towards, and these little numbers take all of 10 minutes to put together and can totally be prepped ahead and dressed last minute. If you don’t find yourself needing tiny things on a skewer, I put the extra bits of watermelon and cucumber over some arugula, add some salmon, the following feta vinaigrette and wa lah, dinner. 

I recently worked with 31 Bits on a shoot featuring some of their new kitchen line. I’ve been using the indigo plant-dyed napkins for summer dinners and a handful of other pretty items are up on their homepage at the moment. You can read more on their company on the about page, but the they’re pretty awesome as a whole. A few local girls run it and their mission is to bring more job opportunities and fair wages to artisans all over the world. Anyway, we’re doing a giveaway over on instagram wednesday thru friday if you want to participate. 

watermelon geometry

watermelon skewers

WATERMELON + CUCUMBER SKEWERS

Makes 12

The skewers shown are available at World Market or here.

Ingredients

2 Tbsp. minced shallot
1/2 tsp. dried oregano
1/4 cup fresh chopped mint, divided
2.5 Tbsp. white wine vinegar
4 Tbsp. extra virgin olive oil

2 ounces feta cheese
sea salt and fresh ground pepper

1 mini, seedless watermelon, cut in 1” cubes
3 Persian cucumbers

Instructions

In a small mixing bowl, combine the shallot, oregano, half of the mint, vinegar, oil and a pinch of salt and pepper. Give it all a stir. Crumble in the feta and give it another stir, a few chunks are ok. 

Shave the cucumbers into strands with a vegetable peeler, lengthwise. Assemble them on the skewer by putting a cube of watermelong, folding a slice of cucumber like an accordion, and then another cube of watermelon on top. Arrange them on your serving tray and drizzle the feta vinaigrette over the top. Garnish with a sprinkle of fresh mint, a grind of fresh pepper and serve.

watermelon cucumber platter

watermelon cucumber appetizer

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via IFTTT

PIZZA DOUGH

pizza crust . margherita . sprouted kitchen

Not to be bossy, but you need to read the notes and the recipe all the way through. Lots of words, but I’ve messed this up enough times that I want to pass down everything I’ve learned by trial and error of making pizza at home. I typically don’t do fussy, but there are a few steps here and the wait times between them are worth noting before you start. Nothing is difficult, but it’s worth a heads up before you jump in.

I know, I’m asking you to plan ahead a day, ideally two if you can stand it… As it sits, the dough ferments, which is the element that adds flavor to a simple mixture of flour, water and yeast. The only way to impart flavor into something as simple as plain pizza dough is time, so while it will still work if you use it a few hours later, it tastes better, and there are more air bubbles the next day and it is best the day after that. The upside of that wait time is how quickly it comes together in the first place. Prep it Sunday, for pizza on Tuesday night. 

You may absolutely use unbleached all purpose flour for this recipe. My tests came back with more bubbles and a lighter feel when I used either bread flour or tipo “00”, both available at Whole Foods, well stocked markets, and online. You want a high protein content for bubble characteristics and these flours deliver. I really enjoyed this pizza article, regardless that it scolded me for my lack of using a scale. See that photo with the cold ferment?! That’s what we’re doing here. 

Homemade pizza will never turn out like a shop with a legit pizza oven, because it is impossible for a home oven to get that hot. When we moderate our expectation for such, the results are delicious. The photos here don’t show any beautiful dark marks on the crust because I used the toaster oven for this pizza, which was the least hot choice. It’s so hot and humid here I just couldn’t blast the oven mid day :/ I put a few notes below on what we do on the grill versus the oven too. I like keeping the meal outside whenever possible, but a grill doesn’t get the top as hot as the bottom so the toppings don’t get at much heat and the cheese doesn’t really brown. For that reason, I always vote a piping hot oven over a grill. 

For company? I’ll have a big, light salad ready to go (usually arugula, shaved fennel, toasted pinenuts and golden raisins with a mustardy vinaigrette). One pizza goes in, out, rests a few minutes while the other cooks, and I just serve them straight off the cutting boards. 

pizza crust . dough in the mixed . sprouted kitchen

pizza crust . sprouted kitchen

PIZZA DOUGH

Makes about 3 medium-ish pizzas

I know. I should be using weights. Real cooks use weights. I’m a shoot-from-the-hip sort of cook, not a chef, and therefore have not been weighing my flour. Sorry. I leave mine to ferment on the wetter, stickier side, and assume that more flour will incorporate during the roll out phase. 

Ingredients

1 tsp. active dry yeast
1 1/3 cups warm (not hot) water
2 tsp. honey
1 Tbsp. extra virgin olive oil, more as needed
3 1/2 – 4 cups bread flour or tipo “00”, plus more for rolling it out
1 tsp. sea salt

Cornmeal or semolina, for cooking

Instructions

Combine the yeast and warm water, and let it sit a couple minutes for the yeast to activate. If you don’t get any bubbles or fuzz layer, your yeast may be bad. Stir in the honey and olive oil. 

In the bowl of a stand mixer with a dough hook, add the flour and salt. Turn the mixer on low and stream in the water mixture. Mix the dough for 2 minutes. Scrape the dry flour down into the mix if you need to. Let it rest for a minute, then mix it another minute. The dough should look sticky but still resemble a loose ball. Add a tablespoon of water or flour accordingly, it is safer to lean towards wetter than drier as you won’t be able to work water in later, but you can always use more flour to roll it out. When you touch it, your hands will get messy, but you should be able to transfer the lump into an oiled bowl.

Transfer the dough to an oiled bowl, cover it, and keep it in the fridge for one (minimum) to three days (ideal). 

Don’t even give it a second thought. Its just hanging out in there, needing zero attention.

On the day of pizza making, pull the dough out 3-4 hours before cooking. Cover a surface with a generous dusting of flour. Divide the dough into three parts, roll them through the flour and into balls, cover them with a dish towel and let them rise for anywhere from 30 minutes to an hour. Weather and humidity pending. Preheat your grill or oven as hot as it will go. Preheat the pizza stone or baking sheet if using. Prepare your toppings.

When ready to cook, use your hands to push and stretch the dough super thin. Use a rolling pin if needed, but that pressure pops all of the bubbles. It poofs as it cooks, so the thinner the better. Try not to touch the outer 1/2” in hopes of keeping the air bubbles in tact. 

Sprinkle cornmeal or semolina onto the hot stone or baking sheet. Have your toppings ready because you need to work fast here. If you have a pizza peel, sprinkle cornmeal on that, then your dough and assemble on the peel (we don’t have one, so I do this on a cutting board and scoot it onto the stone). Shuffle your pizza from the peel to the hot stone/pan. 

Bake it in your 500 oven for about 10-12 minutes. Remove to cool slightly before slicing. Save any fresh herbs and a sprinkle of parm for finishing. 

* If I’m going with some heavier or wetter toppings, I’ll par bake it for a few minutes, then dress with sauce and toppings from there for safety against a soggy center.


Grill it!

On the grill, most of the heat is coming from the bottom. Preheat the grill on high for at least 30 minutes. When you’re ready to go, create a space for indirect heat by leaving one or two burners off (where your pizza will go, so this will depend on the size of your grill). Oil the grates, push out your dough and toss it on the side where the burners are ON. Let it get some grill marks, about 1-2 minutes. Flip the dough over onto the indirect side (burners off but still quite warm). Decorate the par-grilled side of your pizza, this is the time for extra easy sauce and extra easy toppings so they get the chance to warm through with that lower heat. Grill about 7-8 minutes until toppings are melted and warm. Remove to cool slightly before topping with fresh herbs. 

recent favorites:

– pizza sauce, grated zucchini (that has been salted and moisture squeezed out before using), fresh mozzarella (not water packed, preferably), parm, lots of herbs

– pizza sauce, goats milk cheese, roasted tomatoes, barely dressed arugula after cooling

– pesto, peaches, baby tomatoes, fresh mozzarella, red pepper flakes 


pizza crust . slice . sprouted kitchen


2018-07-25

Pizza Crust

Pizza Crust . Sprouted Kitchen

3 pizzas

A simple, delicious home made pizza dough.

  • 1 tsp. active dry yeast
  • 1 1/3 cups warm water
  • 2 tsp. honey
  • 1 Tbsp. extra virgin olive oil
  • 3 1/2 – 4 cups bread flour
  • 1 tsp. sea salt
  • Cornmeal or semolina, for cooking

677 calories7 grams fat129 grams carbohydrate21 grams protein

Combine the yeast and warm water, and let it sit a couple minutes for the yeast to activate. If you don’t get any bubbles or fuzz layer, your yeast may be bad. Stir in the honey and olive oil.

In the bowl of a stand mixer with a dough hook, add the flour and salt. Turn the mixer on low and stream in the water mixture. Mix the dough for 2 minutes. Scrape the dry flour down into the mix if you need to. Let it rest for a minute, then mix it another minute. The dough should look sticky but still resemble a loose ball. Add a tablespoon of water or flour accordingly, it is safer to lean towards wetter than drier as you won’t be able to work water in later, but you can always use more flour to roll it out. When you touch it, your hands will get messy, but you should be able to transfer the lump into an oiled bowl.

Transfer the dough to an oiled bowl, cover it, and keep it in the fridge for one at minimum, ideally two days.

Don’t even give it a second thought. Its just hanging out in there, needing zero attention.

On the day of pizza making, pull the dough out 3-4 hours before cooking. Cover a surface with a generous dusting of flour. Divide the dough into three parts, roll them through the flour and into balls, cover them with a dish towel and let them rise for anywhere from 30 minutes to an hour. Weather and humidity pending. Preheat your grill or oven as hot as it will go. Preheat the pizza stone or baking sheet if using. Prepare your toppings.

When ready to cook, use your hands to push and stretch the dough super thin. Use a rolling pin if needed, but that pressure pops all of the bubbles. It poofs as it cooks, so the thinner the better. Try not to touch the outer 1/2” in hopes of keeping the air bubbles in tact.

Sprinkle cornmeal or semolina onto the hot stone or baking sheet. Have your toppings ready because you need to work fast here. If you have a pizza peel, sprinkle cornmeal on that, then your dough and assemble on the peel (we don’t have one, so I do this on a cutting board and scoot it onto the stone). Shuffle your pizza from the peel to the hot stone/pan.

Bake it in your 500 oven for about 10 minutes. Remove to cool slightly before slicing. Save any fresh herbs and a sprinkle of parm for finishing.


PT10H


PT10M


PT48H

Italian

Entrée

pizza, home made, dough

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GRILLED MUSHROOM BOWLS WITH MUHUMMARA

Mushrooms for Grilling

At a glance, this may look like a lot of steps, but once you go through the trouble of making this dip/sauce, it can be used in a handful of meals or as a delicious sandwich spread. It is so so delicious and great to have around, especially during grilling season. It is typically thickened with breadcrumbs, but I’ve found that oats can stand in to keep it wheat free. Use whichever you prefer and season to taste. The sauce can be made a few days in advance. 

Grilled Mushrooms

GRILLED MUSHROOM BOWLS WITH MUHUMMARA

Serves 4

Ingredients

muhummara:

1 large roasted red bell pepper (from scratch* or jarred, so 2 if those are small)
1/2 cup toasted walnuts, plus more for garnish
2 cloves garlic
1 Tbsp. tomato paste
1 tsp. smoked paprika
3 Tbsp. red wine vinegar
2 Tbsp. extra virgin olive oil
2 tsp. pomegranate molasses or honey
2 Tbsp. old fashioned oats
1/2 tsp. sea salt, to taste
pinch of red pepper flakes
pinch of fresh ground pepper

4 skewers:

16 oz. baby mushrooms (white or cremini)
1/2 a red onion, cut in roughly 2″ pieces
2 Tbsp. avocado oil
1/2 tsp. each sea salt, pepper, dried oregano, smoked paprika

2 cups cooked brown rice
2 cups greens
baby tomatoes, halved

* To make a roasted bell pepper from scratch. Roast it over the flame of the stove, or a bbq on high heat, rotating it every four to five minutes to get all sides. About 15 minutes total. You want all sides charred and the pepper to feel tender. Remove it to a bowl and cover it with a dishtowel or plastic wrap and let it cool completely. This will help the outer charred skin separate from the flesh. When it’s cool, run it under water to help push the charred skin off, remove the stem and seeds, and use as directed below. 

Instructions

Combine all of the muhummara ingredients in a food processor – the charred pepper, walnuts, garlic, tomato paste, paprika, vinegar, oil, pom molasses or honey, oats, salt and pepper. Pulse until blended and combined. Add a lil splash of water to loosen it, it will firm up in the fridge. 

Heat your grill or grill pan to medium high heat. Wipe the mushrooms clean with a damp paper towel and remove the stems. Put them in a mixing bowl with the onions, drizzle the oil on top, add the salt, pepper, oregano and paprika and toss everything to coat. Thread the vegetables on the skewers. Grill, rotating a few times, for about 10-15 minutes until charred and beginning to soften. 

To assemble the bowls, arrange a big swipe of the sauce, portion of rice, a handful of greens (toss them in a drizzle of oil and lemon juice if you’re able), tomatoes, a skewers worth or two of mushrooms and garnish with a few more walnuts. 

Grilled Mushrooms Bowls with Muhummara . Sprouted Kitchen


2018-07-17

Grilled Mushroom Bowls with Muhummara

Grilled Mushroom Bowls with Muhummara . Sprouted Kitchen

4

A fresh bowl of grilled produce with a delicious Muhummara sauce.

  • 1 large roasted red bell pepper
  • 1/2 cup toasted walnuts
  • 2 cloves garlic
  • 1 Tbsp. tomato paste
  • 1 tsp. smoked paprika
  • 3 Tbsp. red wine vinegar
  • 2 Tbsp. extra virgin olive oil
  • 2 tsp. pomegranate molasses or honey
  • 2 Tbsp. old fashioned oats
  • 1/2 tsp. sea salt, to taste
  • pinch of red pepper flakes
  • pinch of fresh ground pepper
  • 16 oz. baby mushrooms (white or cremini)
  • 1/2 a red onion, cut in roughly 2″ pieces
  • 2 Tbsp. avocado oil
  • 1/2 tsp. each sea salt, pepper, dried oregano, smoked paprika
  • 2 cups cooked brown rice
  • 2 cups greens
  • 1 cup baby tomatoes, halved

327 calories

* To make a roasted bell pepper from scratch. Roast it over the flame of the stove, or a bbq on high heat, rotating it every four to five minutes to get all sides. About 15 minutes total. You want all sides charred and the pepper to feel tender. Remove it to a bowl and cover it with a dishtowel or plastic wrap and let it cool completely. This will help the outer charred skin separate from the flesh. When it’s cool, run it under water to help push the charred skin off, remove the stem and seeds, and use as directed below.

Combine all of the muhummara ingredients in a food processor – the charred pepper, walnuts, garlic, tomato paste, paprika, vinegar, oil, pom molasses or honey, oats, salt and pepper. Pulse until blended and combined. Add a lil splash of water to loosen it, it will firm up in the fridge.

Heat your grill or grill pan to medium high heat. Wipe the mushrooms clean with a damp paper towel and remove the stems. Put them in a mixing bowl with the onions, drizzle the oil on top, add the salt, pepper, oregano and paprika and toss everything to coat. Thread the vegetables on the skewers. Grill, rotating a few times, for about 10-15 minutes until charred and beginning to soften.

To assemble the bowls, arrange a big swipe of the sauce, portion of rice, a handful of greens (toss them in a drizzle of oil and lemon juice if you’re able), tomatoes, a skewers worth or two of mushrooms and garnish with a few more walnuts.


PT30M


PT20M


PT50M

Vegitarian

Entrée

gluten free, diary free, vegan, mushrooms

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