lemon blueberry muffins.

In my first year of university I was the girl in the chemistry lab who would spill test tubes of chemicals, break beakers full of boiling solution and drop perfectly formed crystals moments before weighing her final product.

Science doesn't make sense when it's fancy structures and big long words in lab manuals.  

Fast forward a few years, and I am still enrolled in lab courses.

I've traded my lab coat for an apron, and acetylsalicylic acid for flour, butter and sugar.  

Science makes sense when it's delicious ingredients in recipe books.  

 I get to see how eggs contribute leavening, binding and structure.  I get to see how you can trade sugars and flours and still have delicious baked goods.  Now cooking and baking is not only for fun, but it is for credit.  

this week?  eggs and dairy.  

next week? flours and baked goods.  

see... I'm so keen than I read ahead!

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lemon and blueberry muffins.

These muffins were incredibly tasty, especially warm out of the oven.  The lemon lent a tart edge to the rich and buttery taste of the sweet muffin.  The sour cream complemented this combination by contributing a smooth, tangy flavor. The muffin was moist and tender, and the quinoa provided hints of nutty, chewiness throughout. The proportion of blueberries was excellent, as they added a juicy sweetness with every bite.   

yield: 12 muffins
source: quinoa 365

the goodies:

- 1/2 c. uncooked quinoa
- 1 c. water
- 1 1/2 c. whole wheat flour
- 1.5 tsp. baking powder
- 1 tsp. salt
- 1/4 tsp. cinnamon
- zest of 1 lemon
- 3/4 c. sugar
- 1/4 c. vegetable oil
- 1 egg
- 1/2 c. sour cream
- 3 tbsp. fresh squeezed lemon juice (~ 1 lemon)
- 1 tsp. vanilla extract
- 1 c. frozen blueberries (not thawed)

the fun part:

1. Bring the quinoa and water to a boil in a small saucepan.  Reduce to a summer, cover and cook for 10 minutes.  Turn the heat off and leave the covered saucepan on the burner for an additional 15 minutes to allow the quinoa to cook longer and become plumper.  Remove the lid and fluff with a fork.  Set aside to cool.
2. Preheat the oven to 400 degrees Fahrenheit.  Line a 12-cup muffin pan with paper liners.
3. Combine the flour, baking powder, salt and cinnamon in a medium bowl.  Stir in the lemon zest and 1 ¼ cups (310 mL) of the cooked quinoa, breaking up any clumps.
4. Whisk the sugar and oil in a large bowl, then add the sour cream, egg, lemon juice and vanilla. Stir until the mixture is thoroughly blended.
5. Toss the frozen blueberries in the flour mixture.  Fold the flour mixture into the sugar mixture.
6. Drop the batter by large spoonfuls into the muffin cups. Bake on the center oven rack for 25 to 30 minutes, until the tops are slightly golden and a toothpick inserted in the center comes out clean.  Cool in the pan.

{enjoy!}

what your body will like:

1 serving = 1 muffin:

185 calories - 28 g carbs = 7 g fat - 3 g protein - 2 g fiber

sweet [potato] dip.

super snacks for the super bowl!

I've posted this delicious dip in perfect timing.  there are several reasons:

#1.) serve it up with a big platter of veggies and/or pita chips and impress your fellow football fans

the super bowl was smart to host the big event on a sunday.  this is a wonderful recipe to make at the beginning of the week, which will help you with your subsequent lunch packing:

#2.) throw it in a container to dip your veggies into

#3.) spread it on your bread to sass up your favorite sandwiches

the goodies:
- 2 medium sweet potatoes
- 1 carrot
- 1 onion
- 1/4 c. water
- 1 tbsp. tahini (or almond butter)
- 1/4 tsp. cumin
- 1/4 tsp. curry powder

the fun part:
#1.) wash and cube the sweet potatoes into pieces a little larger than bite size.  put them in a pot, cover with water and bring to a boil.  reduce heat to medium, and cook until tender - about 15-20 minutes.
#2.) meanwhile, peel and cut the carrots and onions into smaller pieces and put in a separate sauce pan with about 1/4 cup of water.  simmer until soft - about 8 minutes.
#3.) when potatoes are ready, drain the water and puree them along with the tahini, cumin and curry powder.  this can be done in a food processor, blender, or immersion blender.  add the carrot-onion mixture and puree until smooth.

what your body will like:
#1.) calories: 2 tbsp only puts you back 21 calories.  think of what a nice alternative this is to other dipping sauces and spreads!  an equal amount of ranch dressing is nearly 150 calories.  this adds up.  yikes!
#2.) beta-carotene: beta-carotene = vitamin A.  vitamin A = healthy eyes.  vitamin A = healthy immune system.  yippee!

apple appy.

so in my functional foods a nutraceuticals class, I learned that there have been studies done which prove eating an apple prior to a meal will lower your subsequent caloric intake.  that sounds like a food with a function to me!

apples.  appetizing.  appetizer. 

the best part?  no culinary skills required! 

the goodies:

- 1 apple (I used a delicious ambrosia that was about the size of my head)

- optional: cinnamon

the fun part:

#1.) chop your apple.

#2.) sprinkle your cinnamon. (or don't.)

what your body will like:

#1.) sensory specific satiety: the SSS, as I will fondly refer to it, is just about the neatest thing ever.  here we go:  foods with fiber are harder to chew, and therefore take longer to eat: fact.  the SSS refers to sensing the specific repetition that occurs as you slave away, chewing your fiber filled foods (hard life, right?)... as you continuously chew, you salivate less, which sends a signal to your brain that you are full, or satiated.  

#2.) gastric emptying: this is also really fun.  viscosity is also referred to as water holding capacity.  foods that are high in soluble fiber can, and will, hold a lot of water which makes them move slowwwlllyyy through your body.  the longer it takes for your food to move from your stomach to the intestine, the longer it'll be before you're hungry again.  hunger and thirst go hand-in-hand, so eat an apple, and drink some water.  magic (or science)!

get crackin' on smart snackin'.

popcorn is one of those foods that you be wonderfully creative with.  once you pick your favorite toppings, you can turn your fluffy little treat into whatever you want!  

decrease the oil, increase the seasoning and you'll still get all the flavor without the bad behavior!

this smart snack can be enjoyed several ways.  take your pick!

#1.) put some in a small container along with handful of almonds and golden raisins for a midday snack. (or toss in some of your delicious left over chickpeas!)
#2.) cuddle up on the couch with your big bowl and watch a christmas movie.


the goodies:


- popcorn (I air popped about 1/2 cup)
- 2 tsp. oil
- 2 tsp. honey
- 1/2 tsp. lemon pepper seasoning
- 1/2 tsp. oregano
- 1 tsp. tarragon
- s & p


the fun part:


#1.) pop yo' corn
#2.) mix together your oil and honey and drizzle over the popcorn
#3.) sprinkle your spices and seasonings over, shake 'em up


what your body will like:


#1.) calories: popcorn is a pretty smart snack food if you ask me! alone, 1/2 c. of unpopped kernels are about 250 calories.. and this makes a biiig bowl.  the only place that it can start to add up is with the things you put on it - so be mindful. remember, 3500 calories = 1 lb of fat.. every little bit counts!  


#2.) satiety: since it's POPPEDcorn, you're getting more bang for your buck. 1/2 c. of food suddenly turns into 8.. magic! not to mention that popcorn is a whole grain, which means it hasn't been stripped of its outer coating: bran. bran = fiber. fiber = fullness.  

crunchy munchies: roasted chickpeas.

  

this chick digs chickpeas.  

 this little discovery has changed my life.  snack foods that fill you up, and are tasty?  yes please!  better still, tossing your leftovers into your lunch or dinner adds a delicious crunch.  

so, follow these three easy steps and you've got chickpeas for: 

                  - snacking on when studying

                  - trail mix

                  - salads

                  - stir fry

in light of my upcoming adventure (t-24 days), I thought I would share my indian version. bhog keejeeae! 

the goodies:

- 1 can chickpeas

- 2 tsp. canola oil

- 1 tsp. cumin

- 1 tsp. garam masala

- 1 tsp. cayenne

- s & p

the fun part:

* preheat the oven to 400 degrees.

#1.) drain and rinse chickpeas, transfer to bowl and add remaining ingredients. shake, shake, shake.  

#2.) spread seasoned 'peas evenly in a single layer on a baking sheet or pan. 

#3.) bake for 30 minutes.  remove from oven, give them another shake, and put them back in the oven at 375 degrees for another 5-15 minutes - until golden brown 

varieties:

mexican fiesta: 

cumin, chipotle puree, dried oregano 

if you're a sweetie: 

cinnamon, nutmeg, sugar/sweetener 

easy-peasy-lemon-squeezy: 

lemon juice, dried oregano, fresh pepper 

asian persuasion: 

sambal olek, soy sauce, ginger 

the possibilities are endless - you be the judge, you know your taste buds better than I do!

what your body will like:

#1.) fiber: we've talked about it before, and I'm sure we’ll be talking about it again… but there's no way around it.  fiber is our friend.  so load up on this fiber-fuel and you’ll be: 

-feeling fuller longer – 1 white chocolate macademia nut cookie instead of 2

-lowering your cholesterol – fat attack. 

-staying regular – how lady like!

#2.) protein: pair these bad boys with your favorite whole grain and you’ve got yourself a complete protein.  remember our fun math equations? legume + grain = protein!