breakfast

Matzattata

~ lisaandfrancescook ~ Leave a comment

I don’t know about you, but after two seders and Shabbat, I am ready for something lighter and simpler for dinner. So tonight I made a Matzattata. Perhaps as you can guess this is a riff on a frittata. Now I could simply have made a frittata, but I wanted to use a few less eggs while also making something just a bit more substantial.

While I am giving you how I made the Matzattata, there are almost endless variations you could make by switching out vegetables or herbs or spices. So as long as the proportions are more or less similar, make this your own.

RECIPE

YIELD: 2 to 4 servings depending on sides and appetite

INGREDIENTS

4 standard squares of matzah

5 large eggs

3 to 5 Mushrooms, sliced (Mine were very large so I only used 3)

5 of the thicker kind of asparagus, with the stem thinly sliced. Save the tips plus about 2-inches of stem to add separately

Onion or shallot, finely chopped – about 1/4 cup

1 bell pepper, finely diced

1 medium tomato, seeded and finely diced

2 Tablespoons dairy or non-dairy milk (I used cashew milk)

kosher salt and either cracked black pepper, Aleppo Pepper or red pepper flakes

Neutral oil such as avocado or a buttery olive oil

rounded 1/2 teaspoon dried oregano

Rounded 1/2 teaspoon dried thyme

Rounded 1/2 teaspoon dried basil

About 5 ounces of your favorite shredded cheese. I used a Kosher for Passover smoked Gouda and Mozzarella.

DIRECTIONS

Preheat your oven to 425 degrees F.

Break up the matzah into smallish pieces – about 2 x 3-inches. Place the broken matzah into a sieve or colander. Run cold water over the matzah and using your hand, gently toss the matzah. Only do this for about a minute. You wanted the matzah softened but not mush!

Drain and add to a medium bowl. Add the 5 eggs, milk, dried herbs and about 1/2 teaspoon of salt and mix well. Set aside.

In a 9-inch oven-proof non-stick (or well seasoned cast iron) skillet, heat 3 Tablespoons of olive oil or a neutral oil like avocado on medium heat until just shimmering.

Add the onion, pepper, mushroom and thinly sliced asparagus stems. Add about 1/2 teaspoon of salt and a few cracks of black pepper. Sauté for 2 minutes and then add the tomato. Cook until the vegetables have softened – about 5 minutes.

Once the vegetables have softened, add in the matzah/egg mixture. Using a spatula or large spoon, spread the mixture over the top of the vegetables, covering everything. Press down slightly.

Cover the top with the cheese. I didn’t do it because I forgot, but lay the asparagus tips over the cheese in whatever way looks pleasing. Press it down slightly into the cheese.

Allow this to cook undisturbed on the stovetop for about 3 to 5 minutes. Then place the pan in the hot oven uncovered! Allow it to cook for about 10 minutes or until the cheese is bubbling and beginning to brown. It will look like there is a LOT of oil, but it’s fine.

Remove the pan from the oven and allow it to rest for about 10 minutes. This will allow things to firm up so you can make clean slices. Garnish with chopped fresh herbs or cut tomatoes.

Triple Chocolate Banana Protein Muffins

~ lisaandfrancescook ~ Leave a comment

Triple Chocolate Banana Protein Muffins are one of my go to breakfast muffins. They taste like a great chocolate banana bread but with an ooey, gooey chocolate center and a hit of Dutch-processed cocoa to up the chocolate game. And did I mention that they happen to be gluten free? I mean, come on!

These Triple Chocolate Banana Protein Muffins will keep you going all morning long or for a healthy afternoon snack when dinner is hours away. When making these delicious muffins, it is essential to use VERY ripe, even black, bananas. These add lots of natural sweetness without adding a lot more sugar.

If you want to make these muffins a bit more tropical add 2 Tablespoons of unsweetened, finely shredded coconut to the mix before baking. These muffins can be frozen or refrigerated. I usually take out four muffins at a time which we go through in 2 days. Do zap the muffins before eating to re-gooify the chocolate centers. Sooooooo good!

RECIPE

YIELD: 12 standard size muffins

INGREDIENTS

3 medium bananas – VERY ripe, peeled and mushed leaving just a few whole bits of banana visible. If your bananas are really black, there will even be liquid.

1/3 cup dark chocolate vegan chips

1.75 cups of superfine almond flour (I like to mix blanched (without the skins) almond flour and natural (with the skins) almond flour for the best texture)

1/3 cup coarsely chopped walnuts

1/4 dark or light brown sugar

1/2 cup of your favorite protein powder (I like a Grass-fed vanilla protein powder)

2 Tablespoons peanut butter powder

2 Tablespoons Unsweetened Dutch Process Cocoa Powder (I like Valrhona but any good brand will work.)

2 Tablespoons finely shredded unsweetened coconut (Optional)

1 teaspoon pure vanilla extract

1 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon kosher or sea salt

3 large eggs

1/4 cup of Refined Coconut Oil, melted and cooled slightly

Chocolate peanut butter or chocolate almond butter

DIRECTIONS

Preheat your oven to 400 degrees F. with a rack in the middle.

Line a muffin tin with parchment muffin cups (You could spray a non-stick pan instead of using the parchment, but I like the liners.)

In a large bowl, add the almond flour(s), nuts, chocolate chips, baking soda, baking powder, cocoa, salt, peanut butter powder and protein powder. Mix thoroughly.

In a separate medium bowl, add the eggs, brown sugar, mushed bananas and melted coconut oil. Whisk together to incorporate everything. Then add the wet ingredients to the dry ingredients. Mix until you no longer see bits of almond flour but don’t continue mixing after that. Allow the mixture to rest for 12 minutes to allow the almond flour to absorb all of the wet ingredients.

Using a 2 tablespoon scoop or measure, add this amount of batter to each muffin cup. It should fill about 1/2 of the muffin cup. Then add about 1 teaspoon of the chocolate almond or peanut butter to the center of each muffin. Fill the muffin cups to the top of the tin with the remaining batter.

Place the tin in the 400 degree oven for 6 minutes. Then turn the heat down to 375 degrees and continue baking for about 11 more minutes. Ovens vary so just watch it until you see how your oven does.

Remove the pan to a wire rack and allow the muffins to cool in the tin for 12 minutes. Then remove the muffins from the tin and place directly on the cooling rack to completely cool.

Once the muffins are cool, they can be store in plastic bags or stasher-type bags depending on how you plan on keeping them. I use three bags and refrigerate 2. We go through these every 2 to 3 days. Unless your house is very warm, the muffins can remain unrefigerated for 2 to 3 days without spoiling. Now enjoy!

Edamame Salad

~ lisaandfrancescook ~ Leave a comment

This Asian-inspired salad is a nutritious and delicious side, although it would also make a great light luncheon entree. The colors are so striking that at first you might mistake it for an edible work of art.

Edamame Salad would be a wonderful accompaniment to any grilled meat or fish or as part of a tempeh or tofu bowl. I made the Edamame Salad as part of a Gochujang Tempeh Bowl with black rice, which I found on my favorite vegan website Pick Up Limes. If you have never visited this site or watched it on YouTube, I encourage you to give it a look. Everything I have made from here has been flavorful, healthy, easy to follow and perfectly seasoned.

As a note, I receive zero remuneration for any website or product that I mention. I wish that I did, but products and sites are only mentioned because I have tried them and liked them.

This Edamame Salad comes together quickly and uses ingredients that I would either have in my pantry, freezer or fridge and would use over and over again. And if you are unfamiliar with edamame, it is a green soybean that is harvested before it matures. These nutrient dense legumes have a slightly sweet, nutty flavor and can be found fresh or frozen in the pod or shelled. When looking for shelled edamame you might come across a package of Mukimame. This is Japanese word for the shelled, out-of-pod version of edamame.

If you buy the shelled version, it is ready to eat almost immediately. I simply pour some boiling water over the edamame and allow it to sit for about 5 minutes. Then I rinse them in cold water and drain them.

If you are looking to up your protein and to eat healthier and delicious foods, you cannot go wrong with adding edamame to your diet. I also enjoy them whipped up with ripe avocado to make a delicious sandwich spread.

RECIPE

YIELD: 4 servings as a side

INGREDIENTS

235g or about 1.5 cups of shelled edamame

1.5 Tablespoons rice vinegar

1.5 Tablespoons reduced sodium soy sauce or tamari

1.5 Tablespoons Chinese sesame paste (This was the one thing I didn’t have on hand. It is somewhat different than tahini and can be found easily in Asian grocery stores and online.)

1 Tablespoon light or dark brown sugar

1 teaspoon Asian toasted sesame oil

1 Persian cucumber or about 3/4 of a seedless English cucumber, cut into half-moon slices

1 cup shredded red cabbage (I used bagged shredded cabbage from the produce section)

1 green scallion, trimmed and thinly sliced

Optional Garnish

Toasted sesame seeds

Additional thinly sliced scallion, cut on the bias

Fig and Black Walnut Muffins

~ lisaandfrancescook ~ Leave a comment

These Fig and Black Walnut Muffins may not be the most beautiful muffins, but if you love figs, these are amazing. And as if that were not enough, they are Gluten Free and high in protein.

I know that fig season is coming to an end – at least where we live – but they can still be found in our stores.

These Fig and Black Walnut Muffins have been successfully made using coconut milk, soy milk or yogurt. And while I love black walnuts, you can make these with English or red walnuts if you prefer. Sweet Hawaij (The recipe will appear after the muffin recipe.) has become my go to spice blend when baking anything where either pumpkin spice blend or cinnamon is called for.

Because these muffins are very fruit forward, they will spoil relatively quickly. But the good news is that they freeze beautifully. I only take out what I need for a day or two and always zap them in the microwave for about 14 seconds just to refresh them.

If you follow my instructions, the figs will become positively glistening and jammy. I have thought about increasing the almond flour by 1/4 cup which would result in a slightly stronger structure, but we love these as is. Let me know in the comments if you decide to go that route and how it worked out.

RECIPE

Yield: 12 muffins

INGREDIENTS

2 cups of ripe figs, cut into about 12 pieces/fig (How many figs you use will depend on the type of fig and the size. They all work. About 8 to 10 figs with the stems removed.)

2 rounded Tablespoons of fig or orange marmalade

1.75 cups of almond flour (I like to use a mix of natural almond flour with the skins and blanched almond flour for the best texture.

1 teaspoon baking soda

1/2 teaspoon kosher salt (I use Diamond kosher salt. Use 1/2 that amount if using another brand.)

1/2 teaspoon baking powder

2 Tablespoons vanilla protein powder

2 teaspoons of sweet hawaij or pumpkin spice mix

1/4 dark or light brown sugar

3 large eggs

1/4 cup of refined coconut oil, melted (If you want the coconut flavor you could use “Virgin” coconut oil.)

1.5 teaspoons pure vanilla extract

About 1/3 cup of coarsely chopped walnuts of choice (Truthfully, I eyeball this.)

3/4 cup of coconut or soy milk or natural yogurt

2 Tablespoons of toasted wheat germ (Optional, but I encourage you to use it. I always have it in my fridge to add to quick breads and yogurt.)

DIRECTIONS

Preheat your oven to 400 degrees F.

Mix the chopped figs with the brown sugar and set aside.

Mix all of your other ingredients together. Gently mix through about 3/4 of the fig mixture, including the syrup that has formed. Don’t worry if some of the figs have gotten smashed.

Allow the mixture to rest for 10 minutes. Meanwhile prepare your muffin tin. I line mine with unbleached parchment muffin cups. You could also spray a non-stick pan with a vegetable spray if you prefer.

After the batter has had a chance to start absorbing the liquid, use a scoop or spoon to fill the muffin cups about 3/4 full. Top each muffin with some of the remaining sugared fig mixture.

Bake at 400 degrees F. for 7 minutes. Then reduce the heat to 375 degrees and continue baking for another 8 minutes or until a lovely brown. The figs on top will have sunk into a lovely jam in the middle of the muffins.

Allow the muffins to cool for 10 minutes before removing them from the pan to cool completely. These can then be frozen or eaten immediately. Enjoy!

Sweet Hawaij

Yield: About 1/2 cup

1 Tablespoon ground cloves

2 Tablespoons freshly grated nutmeg

2 Tablespoons ground cinnamon

2 Tablespoons ground ginger

1 Tablespoon ground cardamom

This will last in a cool, dark place kept in a small glass air-tight jar for up to a year. Mine gets used up waaaaaay before that!

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Fresh Figs Poached in Syrup

~ lisaandfrancescook ~ Leave a comment

Fresh Figs are everywhere right now and we love them. In recent years, I have seen the trend that recipes decide that an ingredient should be made popular and it will appear in everything from appetizers to desserts. But new isn’t always better and these Fresh Figs Poached in Syrup are a perfect example.

Growing up my mother would often serve poached figs from a jar with a bit of cream for a simple dessert. Or we ate them as is as part of a breakfast. I loved plunging my spoon into their plump bodies, dripping with the sweet syrup,

Fresh Figs Poached in Syrup is a classic recipe dating back to the Greeks and Romans. So I guess it would be safe to say that this is a tried and true method of enjoying this delightful fruit.

There are a number of varieties of fresh figs available and I used what are referred to as Turkey Brown Figs. But you could use the same directions with any figs that are ripe, unblemished and available to you. You should choose figs that have some give but are not oozing juice or mushy.

This recipe with cloves, cardamom and cinnamon not only is a harbinger of autumn but reminds me of the spice markets in Jerusalem. You could, of course leave them out, but why would you want to? While I have not added any alcohol to my figs, you can choose to add a bit of brandy, rum or Bourbon. I prefer them as is or with a bit of heavy cream, creme fraiche, yogurt or whipped cream. Serve some simple cookies like a shortbread or sablé. Fresh Figs Poached in Syrup is a wonderful, light and satisfying treat.

Fresh figs are perishable so have a plan how to use them before actually making your purchase. For the fig lovers among you, check out these other delicious ways to make the most of the fig bounty now in your market.

Fresh Fig Salad with Blue Cheese and Candied Pecans

Frangipane Fig Tart

Fresh Fig and Walnut Bread

RECIPE

Servings: 5 to 6 (Can be doubled)

INGREDIENTS

1.5 pounds of fresh, ripe, unblemished figs of any variety

1.5 cups of water (If you like a lot of syrup, use 3 cups of water and 3 cups of sugar and a little more of each of the spices below)

1.5 cups of granulated sugar

1 small lemon, sliced

1 or 2 sticks of cinnamon

4 to 5 whole cloves

4 to 5 whole green cardamom pods

A whole vanilla bean, split down the middle

DIRECTIONS

Remove the tough stems from the figs

Place all of the other ingredients in a pot or pan that will hold all of the figs in a single layer

Bring the syrup to a boil and once the sugar has completely dissolved and the liquid is clear, gently add the figs.

Reduce the heat to a simmer and poach for 1.5 hours, basting the figs in the liquid about every 15 minutes or so. f you wish to have a thicker liquid, carefully remove the figs from the liquid and boil the liquid to the desired consistency.

Once the figs have finished cooking, they will keep in the fridge for about a month. I

Strawberry Pecan Muffins

~ lisaandfrancescook ~ Leave a comment

If you follow my blog, you will know that I have been making higher protein muffins that also happen to be gluten free, for the past year. I have one every day for breakfast as does my husband. These are especially great if you need to grab and go, which even as retirees, we do need to do on occasion. Most recently, I developed these Strawberry Pecan Muffins when my grocer had a bounty of beautiful strawberries at sale prices. It took a couple of tries to get them to the point where they are blogworthy, but here they are.

If for some reason you don’t like pecans, you could make these using walnuts. Strawberry Pecan Muffins should be made with fresh strawberries. As you will see from all of my protein muffins, I choose to use both natural almond flour (with the skins) and blanched almond flour (without the skins.) I find it has the best overall texture for my tastes, but you can, of course, use all of either. And while I used a small amount of mascarpone, feel free to substitute a vegan cream cheese or regular cream cheese, depending on your dietary restrictions.

All of these muffins, and the Strawberry Pecan Muffins are no exception, are very moist and full of fruit. They all freeze very well, so I only take out what we will eat over a 2-day period. This prevents spoilage and they defrost quite quickly. We also like to warm them in our microwave for 13 seconds, although your timing may vary according to your appliance. They could be warmed in an oven or just eaten as is, but I find that the warming enhances the fruit and nut flavors.

As you will see from the photos, these muffins are bursting with berries.

While not an outsized muffin, I think you will find that they are very satisfying, not overly sweet and will not lead to any sugar spikes. One muffin holds me all morning. Bake once and you have 12 breakfasts!

RECIPE

Yield: 12 regular-sized muffins

INGREDIENTS

1.75 cups, diced fresh strawberries

1/2 cup lightly pan-toasted pecans, broken into bite-sized pieces

3/4 cup fine natural almond flour

3/4 cup fine blanched almond flour

1/2 cup vanilla protein powder

2 Tablespoons peanut butter powder

Zest of 1/2 of a medium to large orange

1 teaspoon baking soda

1/2 teaspoon baking powder

Scant 1/2 teaspoon fine sea salt or kosher salt

1/4 cup brown sugar (I used dark but light would work too)

1/4 cup refined coconut oil, melted

3 large eggs

2 Tablespoons mascarpone cheese or alternative at room temperature

Rounded 1/2 Tablespoon strawberry jam or roasted strawberries

Splash of pure vanilla extract

1 teaspoon confectioner’s sugar, honey or agave

Directions

Preheat the oven to 400 degrees F.

Add the almond flour(s), salt, baking powder, baking soda, peanut butter powder and vanilla protein powder to a large bowl. Stir through to mix everything together.

Add in the diced strawberries and toasted pecan pieces and mix through gently, using a spatula, trying not to mash the berries.

In a small bowl, mix the jam, sugar and vanilla into the mascarpone cheese. Lightly beat the mixture with a fork or spatula to make it creamy and to add a bit of air. Set aside.

Using a medium bowl, add the brown sugar, orange zest, eggs and melted coconut oil. Whisk together until everything is incorporated. Pour the wet mixture into the dry mixture and gently fold through using a spatula.

Fill a muffin pan with parchment muffin liners. Using a spoon or cookie scoop, put one generous scoop of the muffin mixture into each muffin cup. This should fill about half of the cup liner. Place a nice 1/2 teaspoon of the mascarpone mixture in the center of each muffin. Then using the scoop, spoon or spatula, distribute the remaining mixture over the mascarpone filling. The cups should just fill to the top of the muffin liner or slightly below.

Give a slight bang of the pan against the counter to try to get out any air pockets. Place the tin into the preheated oven and bake for 5 minutes. Then without opening the oven, turn the heat down to 375 degrees F and bake for approximately 10 more minutes. Ovens vary, but the tops should be rounded and the muffins should be golden. Depending on how well you covered the filling, some may ooze out. Don’t worry about it. It will still be delicious.

Remove the pan to a cooling rack and allow them to sit in the pan for 10 more minutes. Then carefully remove the muffins still in their liners to finish cooling completely on the cooling rack. Once cooled you can freeze the muffins or place the ones you plan on eating over a two-day period in a plastic bag, stasher bag or airtight container. When ready to eat, zap the in the microwave for about 12 to 13 seconds. Now enjoy!

Blueberry Almond Ricotta Muffins

~ lisaandfrancescook ~ 4 Comments

After indulging in latkes, sufganiyot or Christmas treats, starting your day with a healthy breakfast may be just what is needed. For most of the past year, my husband and I begin each day with one of my protein muffins. I have made them so many times that I can practically do it in my sleep. They bake up beautifully, freeze well, have a goodly amount of protein and taste wonderful. This morning, however, I decided that a bit of change would be nice, so I started building this recipe for Blueberry Almond Ricotta Muffins.

We think that they are a winner so I am sharing them with you. Since these muffins are made using only almond flour, they also happen to be gluten free, although that was never my goal when setting out to make protein muffins. But if you are gluten intolerant, these muffins are also for you.

Packed with blueberries, both dried for a bit of chew and fresh/frozen to burst their juices into your mouth for a blueberry flavor bomb, these are for all blueberry lovers. Normally I do not play up the almond flavor in my other muffins but here I do along with some lemon zest for brightness. Blueberries, almond and lemon are a classic flavor combination and it will not let you down here. While fresh blueberries would work, fresh/frozen blueberries added just at the very end allow you to distribute them throughout the batter without having them bleed into the batter. The blueberries need to be mixed through carefully but are much more likely to remain whole if they are added frozen.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Israeli and Palestinian civilians by Iran, Hamas, Hezbollah and the Houthis and against the Ukrainians by Vladimir Putin and the worsening humanitarian crisis, please consider helping by following the links below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters. This list is not exhaustive but is a good place to start.

Since I always only keep 4 muffins out at a time and freeze the rest AND because I always warm them for about 12 seconds in the microwave, I try not to overbake my muffins. These are VERY moist thanks to the ricotta. So if you prefer a browner, drier muffin, you can bake them a few minutes longer than my suggested time below.

And if you wish to try some of my other protein muffins:

Pumpkin Protein Muffins Deluxe

Banana Protein Muffins with a bonus of Applesauce Walnut Muffins Deluxe

Oatmeal Protein Muffins

Recipe

Yield: 12 standard size muffins

Ingredients

3/4 cup superfine blanched almond flour

3/4 cup plus 3 Tablespoons superfine natural almond flour

1/2 cup plus 2 Tablespoons vanilla protein powder

1/4 cup dark or light brown sugar

1 cup whole milk ricotta cheese

1 cup frozen blueberries

1/4 cup dried blueberries

zest of one medium lemon

3 large eggs at room temperature

1 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon fine sea salt or kosher salt

1.5 teaspoons pure vanilla extract

scant 1/2 teaspoon pure almond extract

1/4 cup refined coconut oil, melted but slightly cooled

About 4 Tablespoons almond butter

About 1/4 cup sliced almonds

Directions

Preheat your oven to 400 degrees F. Line a muffin tin with parchment or other liners or spray the tin with a vegetable food spray like PAM

In a large bowl, add all of your dry ingredients and give a mix to evenly distribute everything. In a medium bowl, mix together the sugar, eggs, ricotta, dried blueberries only, vanilla and almond extract, and melted coconut oil.

When the wet ingredients are well combined, add them to the dry mixture and stir until mostly incorporated. At this point add the still frozen berries and gently mix through until everything is combined and well distributed.

Fill each muffin cup halfway. Then spoon in 1 teaspoon of almond butter over the batter into the middle of each muffin cup. Use the remaining batter to cover the filling and to fill the muffin cups to the top. Sprinkle the sliced almonds over the top of each muffin.

Bake for 5 minutes at 400 degrees F. Then without opening the oven, reduce the temperature to 375 degrees F. and continue baking for 10 to 12 minutes. Ovens vary so check after 10 minutes. You want the muffins to be lightly browned and to test dry when a toothpick is inserted. Remember there is the almond butter in the center, so don’t place the toothpick in quite all of the way.

Remove the pan to a wire rack and allow to cool for 5 minutes. Then carefully remove each muffin from the tin and allow them to cool completely on the rack. The muffins can be frozen at this point. I defrost my muffins overnight, but they actually defrost fairly quickly. I then warm them in the microwave for about 12 seconds which gets the almond butter a bit runny and yummy. Enjoy!

Pumpkin Protein Muffins Deluxe

~ lisaandfrancescook ~ 1 Comment
Autumn in a delicious package

Fall is in the air. Kids are back in school and the days are already growing shorter. Halloween decorations abound in stores (too soon!) and Jack-o’-lanterns are being designed. When people think of autumn in the United States, the mind conjures up pumpkins. So I thought it was time to take another look at my Pumpkin Protein Muffins.

Pumpkin Protein Muffins Deluxe are quick to assemble and bake, freeze well, are packed with protein and are simply delicious. One muffin carries me all morning with no sudden spikes from sugar. I won’t fool you – there is sugar in these muffins, although not a huge amount.

But most importantly, you get protein from the almond flour, protein powder, peanut butter powder, eggs, pecans and nut butter. Despite the different kinds of nuts, it is only the nut butter and chopped nuts that stand out. And if you don’t like or have pecans, you can add walnuts or even toasted pumpkin seeds.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Israeli and Palestinian civilians by Iran, Hamas, Hezbollah and the Houthis and against the Ukrainians by Vladimir Putin and the worsening humanitarian crisis, please consider helping by following the links below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters. This list is not exhaustive but is a good place to start.

My original recipe was good, but these are even better. They are wonderful even if you weren’t considering adding protein to your mornings, but simply love muffins with your coffee or tea. Like my other muffins, they are lumpy and bumpy with dried fruit and nuts, but these also have a surprise center. I now make my pumpkin and my Apple Protein Muffins with a spoonful of almond butter in the center. However, peanut butter or other nut butters will also work.

While I am not ready to let go of summer, these muffins will take the sting out of fall. Any leftover pumpkin can be used up in a stew or frozen for another batch. I have found that by freezing the muffins, they will retain their freshness. I zap one in the microwave for 15 seconds, if I have defrosted the muffin or about 17 seconds if it is straight from the freezer. If you don’t choose to freeze Pumpkin Protein Muffins Deluxe are best eaten up within 3 to 5 days.

Recipe

Yield: 12 regular size muffins

Ingredients

1/3 cup dried cranberries or dried fruit of your choice (I have used dates, prunes and raisins in my Apple Protein Muffins)

1/3 cup lightly pan-toasted and coarsely chopped pecans

1 cup pumpkin puree

1/4 cup brown sugar (I like to use dark brown sugar but light is fine)

1 teaspoon pure vanilla extract

1 rounded teaspoon sweet hawaij or pumpkin seasoning

1/2 teaspoon ground cinnamon

2 Tablespoons peanut butter powder

3/4 cup plus 2 Tablespoons natural ground almonds or almond flour (preferable super fine for the lightest, most tender muffins)

3/4 cup of blanched almond flour (superfine)

1/2 cup vanilla protein powder

1 teaspoon baking soda

3/4 teaspoon baking powder

1/4 teaspoon kosher or fine sea salt

3 large eggs at room temperature

2 rounded Tablespoons of good quality orange marmalade or apricot jam (choose one with more fruit and less sugar)

1/4 cup coconut oil, melted and cooled slightly (I prefer refined coconut oil, but virgin coconut oil also works)

About 1/4 cup of almond or peanut butter (Smooth or crunchy is up to you. Choose one that does not have added sugar)

Directions

Heat the oven to 400 degrees F. and line a standard muffin pan with parchment muffin cup liners.

Mix together all of the dry ingredients in a medium large bowl. In a smaller bowl, mix the brown sugar, vanilla, eggs, marmalade, sweet hawaij and cinnamon with the pumpkin puree.

Melt the coconut oil. It take 30 seconds in my microwave. Whisk the melted coconut oil into the egg mixture until smooth. Then add this to the dry ingredients and mix well, but only until combined.

Using a cookie scoop or spoon, add enough of the batter to fill each cup about 1/2 way full. Then spoon about 3/4 of a teaspoon of the nut butter in to the center of each muffin. Scoop the remaining batter over each of the muffins until it is used up, making sure that every muffin gets some nuts and dried cranberries. I find that I have exactly enough batter for 12 muffin cups.

Bake for 5 minutes in a preheated 400 degree F oven. Then without opening the oven, reduce the temperature to 375 degrees F and continue baking for another 10 to 12 minutes.

Place the baking pan on a rack and allow to cool for 10 minutes. Then remove the parchment muffin cups out of the pan and allow to continue cooling on the rack. If you are serving them immediately, 10 to 15 minutes of cooling total is sufficient. If you are freezing them or storing them, allow them to cool completely before placing in plastic freezer or stasher bags. These are best served warm from the oven or zapped in the microwave. That way the centers of nut butter are soft and gooey!

Edamame Smush

~ lisaandfrancescook ~ 1 Comment

Edamame Smush is one great answer to “What’s for Lunch?” My husband used to eat a lot of sandwiches with processed meat. But for the past two years, he has cut out all processed deli meats and has cut way down on all meat. So I wanted something that would not only tempt his taste buds, but also would give him the protein we all need to stay healthy and make it through the day.

This lively, vibrant and nutritious vegan spread is simply wonderful on some good toasted sourdough or whole grain bread or. It also is a fabulous party dip with your favorite cracker or crudité. Forget that it is vegan in the same way that EVERYONE eats hummus these days. Add on your own topper like quick pickled onions, microgreens, sprouts, heirloom tomato slices or arugula and this is a big level up from pure avocado toast. Or keep it pure and simple and just drizzle a flavorful olive oil on top.

Edamame or Mukimame are both young, green soybeans. Edamame is usually found in the pod, whereas Mukimame is shelled. Both pack a healthy amount of protein to keep you going all afternoon. The preparation here only requires a food processor. There is no cooking needed, which is an added benefit in these hot summer months. The added avocado lends a smooth richness with nothing to weigh you down.

You don’t have to be vegan to enjoy this Edamame Smush for a healthy lunch or breakfast. I came across the idea for this on a vlog that I follow called Rainbow Plant Life. While I saw the potential for this delicious spread, the added flavorings in her version did not work for me. I knew that I could do better.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Israeli and Palestinian civilians by Iran, Hamas, Hezbollah and the Houthis and against the Ukrainians by Vladimir Putin and the worsening humanitarian crisis, please consider helping by following the links below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters. This list is not exhaustive but is a good place to start.

Edamame Smush is a vibrant green when you first make it. While the taste and texture hold up for several days in the fridge, the color may dull somewhat. Don’t be put off by that. (I do drizzle with a little EVOO and place plastic wrap directly onto the spread to limit oxidation.) And once you add your toppings, you won’t even notice.

Recipe

Yield: About 4 cups of spread

Ingredients

12 oz. frozen edamame, shelled (also called Mukimame), thawed

1/2 of a large avocado

2 scallions (green onions), sliced

About 2 cups or a large handful of fresh herbs (I used dill, mint and parsley. Cilantro would also be great, I just didn’t have any at the moment.)

1 large or two smaller cloves of garlic or more if you like, coarsely chopped or sliced

1 teaspoon kosher salt

A generous 1/2 teaspoon of ground cumin

A rounded 1/4 teaspoon of Aleppo pepper

Juice of 1 large lemon (About 4 Tablespoons)

4 Tablespoons (1/4 cup) of a good quality Tahini (I like Seed & Mill or Soom brands)

About 1/4 cup of ice water, added slowly to achieve desired consistency

Drizzle of good quality, grassy or peppery EVOO

Directions

Place the thawed Mukimame into a food processor fitted with the metal “S” blade. Add the lemon juice and process until broken down.

Add in everything else and process well until you have a mostly smooth spread. If you prefer to leave in more texture, it’s your choice. That’s the beauty of making something yourself.

Check the seasonings and add more of anything you want to emphasize or just enjoy!

Pumpkin Protein Muffins

~ lisaandfrancescook ~ Leave a comment

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Ukrainian civilians by Vladimir Putin and his army and the worsening humanitarian crisis, please consider helping by following the link below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters and from Terror Organizations like Hamas and Hezbollah.

Support Humanitarian Efforts in Ukraine

There’s a chill in the air and “warm and cozy” is what I crave. The aroma of fresh-baked goods and a pot of garlicky beans are comforting. And we all increasingly need comfort these days. There is a certain madness going on in the world – a madness I had never hoped to see play out again. But as I said in my previous post, we still need to eat and sustain our energy for whatever is coming our way. Pumpkin Protein Muffins come with all of the flavors associated with fall in a package that also happens to be healthy.

Lumpy and bumpy with dried cranberries and toasted pecans, I look forward to eating Pumpkin Protein Muffins with a good cup of coffee each morning. These are a riff on my Banana Protein Muffins and Apple Protein Muffins (they appear in the same post as the Banana Protein Muffins). Each muffin is a mini-cake – only better.

Normally, I absolutely hate recipes (Ina Garten, I mean you!) that only use a partial can of something or a teaspoon of some obscure ingredient. However, while you will have some left-over pumpkin puree from this recipe, I use mine up in vegetable or meat stews and chilis. It adds creaminess and a very subtle depth of flavor.

The state of the world is leaving me bereft of words, so I’ll just go right into the recipe. The muffins should keep for about 5 days well covered. However, they also freeze beautifully.

Recipe

Yield: 12 standard size muffins

Ingredients

1/3 cup dried cranberries

1/3 cup lightly pan-toasted and coarsely chopped pecans

1 cup pumpkin puree

1/4 cup brown sugar (I like to use dark brown sugar but light is fine)

1 Tablespoon unsulphured molasses

1 rounded teaspoon sweet hawaij or pumpkin seasoning

2 Tablespoons peanut butter powder

1 cup natural ground almonds or almond flour

3/4 cup of blanched almond flour

1/2 cup vanilla protein powder

3 large eggs at room temperature

1 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon kosher or fine sea salt

1/4 cup coconut oil, melted and cooled slightly (I prefer refined coconut oil, but virgin coconut oil also works

Directions

Heat the oven to 400° and line the wells of a standard muffin tin with parchment paper or foil muffin cups or spray well with a vegetable spray.

In a large mixing bowl, whisk together the almond flours, baking soda, baking powder, sea salt, peanut butter powder and protein powder. Add in the dried cranberries and lightly pan-toasted and coarsely chopped pecans. Mix through. Set aside.

In another mixing bowl, add in the melted coconut oil, brown sugar and eggs and whisk everything well to combine. Then add in the pumpkin puree and molasses and continue mixing until there are no lumps and everything is well incorporated.

Pour the wet ingredients into the dry and mix through thoroughly but only until everything is just combined. Do not over-mix. You will have a fairly thick batter.

Using a cookie scoop or spoon, fill the muffin cups almost to the top.

Bake for 5 minutes at 400° F then reduce the heat to 375°F . Bake for another 5 minutes. If your oven is like mine, I turn my baking pan around at this point and continue baking at 375 degrees F for another 10 or 11 minutes. (Total baking time is about 20 minutes. Ovens vary.) The tops should spring back when pressed and a toothpick inserted in the center should come out clean.

Cool in the pan for 15 minutes and then transfer to a wire rack to cool completely. Now enjoy!