Monthly Archives: February 2017

Broccoli Cheddar Rolls

These broccoli cheddar rolls were inspired from a Lionhouse Pantry cook book. I made these Cheddar Broccoli rolls to go with our traditional ‘breakfast for dinner’ a couple of Sundays ago and it was AMAZING! Okay, Scott and I thought they were amazing, but the kids mostly wouldn’t even touch them because they had green broccoli sticking out of the top. But that was okay with us because Scott and I devoured them, and happily ate the leftovers the next two days. The leftovers were also fabulous, I just warmed them up for about 10 seconds in my microwave and then ate in on the side of a salad or whatever else I was having.

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The dough for this bread is the same whole wheat bread dough I use for our cinnamon rolls. You can grab that recipe here. As a side note, I doubled that recipe when I made these so that I could also make a batch of cinnamon rolls :).

I forgot to take a picture of the dough rolled up, but here’s an older one I took that works just as well. I just want you to see a few things here: I roll out a rectangle onto my floured counter, and then I take my floss (I keep an unscented floss in my kitchen for this very reason) and mark where I’m going to cut, and then I go back with my floss, get it under the dough, and then I use the floss to come up and around the dough and cut it. They make beautiful cuts and they don’t smoosh the dough at all.

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Our son, Chef Charles here, loves to help me in the kitchen which I love! Cooking is so fun when we do it with those we love.

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You could cover it with saran wrap and stick it in the fridge, or leave it out on your counter, if you’re not going to bake it for a little while. They should be great to bake the next morning if you wanted to make it as an overnight roll, and you’d follow the same instructions on the ‘cinnamon roll’ recipe post for that.

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Slather them with melted butter,

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And then bake them for 10ish minutes until some of the edges are light golden, and they’re done!

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Broccoli Cheddar Rolls
*makes about 20 rolls

1 recipe dough for my whole wheat cinnamon rolls
1 c chopped broccoli (or 1, 10 0z frozen bag chopped broccoli thawed and drained)
1 c grated cheddar cheese
1/4 c dried minced onions
1 egg
1 tsp sea salt
2 Tbsp Parmesan cheese
2 Tbsp butter, melted

Preheat oven to 375 degrees. After dough has completed rising, turn out onto a floured surface. Roll out dough into a large rectangle, about 21 inches by 16 inches.  Mix broccoli, cheddar cheese, onions, egg, salt, Parmesan cheese in a small bowl. Spread broccoli mixture over dough. Tightly roll up the dough, jelly roll style. Cut dough into 20 slices. Place slices in cavities of a muffin pan sprayed with cooking spray, or on a greased baking sheet. Brush with melted butter.  Place in preheated oven and  cook 10-15 minutes. Remove from pan and cool on wire rack. Makes 20 rolls.

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Filed under Breads, Breakfast

Powdered Peanut Butter & Banana Protein Shake

For those of you who follow me on instagram(elisa_realfoodsmom), you’ll recognize this recipe from a post I did last week.

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I found this powdered peanut butter on sale at Sprouts and picked it up when I saw there were only three ingredients and no refined sugar (peanuts, salt and coconut sugar, which is unrefined).

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Since then we’ve made multiple batches of peanut butter and banana protein shakes! You could also sub the powdered stuff for all natural peanut butter, 1:1 ratio (if you’re watching calories though, the powdered is the way to go).

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THE RECIPE:

Powdered Peanut Butter and Banana Protein Shake
*Makes about 14 oz

10oz unsweetened almond milk
2 tbsp powdered peanut butter
1 scoop vanilla protein powder (I like sunwarrior vegan mix)
1/2 frozen banana
4 ice cubes

Blend until smooth. Makes about 14 oz!

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Filed under Breakfast, Smoothies, Snacks/Sides/Appetizers, vegan

Avocado Egg Salad Sandwich

If you like egg salads and avocados, you’re going to love this! This is a great way to use hard boiled eggs, which is something we often have on hand. This recipe serves one because I usually make this just for myself for lunch, but feel free to double or triple the recipe if you’re having lunch with a friend (or if you just want more :))

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Avocado Egg Salad Sandwich
*makes 1 open-face sandwich

1 hard boiled egg
1/4 medium avocado
1 Tbsp plain greek yogurt
1 Tbsp chopped green onions
salt and pepper to taste
1 slice whole grain bread
6-10 baby spinach leaves

Mash avocado in a small mixing bowl. Peel and chop the egg and add to the avocado. Add the yogurt, green onions, salt and pepper and stir together. Toast bread, add a layer of baby spinach and then top with the avocado egg salad. Eat immediately. Makes 1 sandwich.

241 calories: 10 g fat, 30 g carbs, 7 g protein

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Filed under Lunch, vegetarian

Acai Protein Shake

My macro counting didn’t last very long, and actually, I don’t think I ever hit the protein amount they suggested :). I recently read some research about how too much animal protein in our diet (including dairy, whey etc), spikes the insulin, which reminded me of T. Colin Campbell’s research from his book The China Study, also talking about how we should only be consuming smaller amounts of animal protein to prevent sickness and disease…I should pick that book up again as it’s been too many years. I highly recommend it. Anyhow, I am still counting calories because I love food so much, even whole healthy foods, that I tend to eat more than my body needs, so I’m trying to reign that in a little :). For now I’m trying to eat like the French people(“French kids eat everything” is another great read), with 3 meals a day and one snack. Counting calories helps me to stay within those boundaries. I don’t feel like I’m super hungry all the time because I’m not, I’m getting a good amount of food and of the right kinds of foods, a lot of plants, but I don’t ever really feel stuffed either, which is also good because being stuffed is not good for our stomach.  I have  four more weeks to go with my calorie counting goal, and then I’m hoping I will have established some good healthy habits that I will  continue to keep.

I’ve been finding that my late afternoon snack is often times some sort of a vegan protein shake or some veggies, fruit and hummus.  I’ve been experimenting with a lot of different protein shake recipes and this Acai and chia shake is a good one that’s full of so many nutrients, including omega 3 fats from the chia seeds.

Start by pouring your almond milk into your blender, add the chia seeds and then let it sit for a few minutes (they will swell and get ‘jelly’) while you pull out your remaining ingredients. Add everything else and blend until smooth. You can use a few stevia drops to sweeten or a little stevia powder.

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THE RECIPE

Acai Protein Shake
*makes 20 oz

2 c unsweetened almond milk
1 Tbsp chia seeds
1 scoop Sunwarrior vanilla protein powder (or another vanilla, but I love this vegan mix)
1/2 Acai Smoothie packet (could sub another smoothie packet like pitaya)
1/2 tsp ground cinnamon
3 drops liquid stevia

Pour milk into blender and add chia seeds. Allow to soak for a few minutes and in the meantime get out the remaining ingredients. Add the protein powder, acai, cinnamon and stevia and blend until smooth. Enjoy!

253 calories; 10 g fat, 20 g carbs, 21 g protein

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Filed under Smoothies, vegan