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    Archive for the ‘vanilla extract’ Category

    Quick & Healthy Recipes: Allergy-Friendly Breakfast Pie (Wheat, Soy, Dairy, and Nut-Free!)

    goodmorningiu9You can have this pie whenever you please — day or night.  However, its fruity flavors are breakfast-ish to me.  And, while it is a pie, it is made of such healthful ingredients that you can start your day off quite nutritiously with a slice.

    Chock-full of fiber, phytonutrients, antioxidants, vitamins, and minerals, it makes minimally-nutritious morning pastries quiver in fear!

    YIELDS: One 8-slice pie

    INGREDIENTS:

    For crust:

    3/4 cup raw almonds (see NOTES at bottom of post)
    3/4 cup raw walnuts (see NOTES at bottom of post)
    (NOTE: For nut-free version, you will need 1/2 cup raw sunflower seeds, 1/2 cup hemp seeds, and 1/2 cup raw pumpkin seeds; see NOTES at bottom of post)
    2 Tablespoons unsweetened shredded dried coconut (optional)
    2 teaspoons vanilla extract
    3/4 teaspoon ground cinnamon
    1/2 teaspoon salt
    1 cup pitted dates (any variety; I like Medjool)

    For filling:

    1.5 cups blueberries
    1.5 cups strawberries, sliced
    1 medium banana, sliced
    2 Tablespoons cup raisins
    1 scoop unsweetened whey or hemp protein powder (optional; see NOTES at bottom of post)
    1 Tablespoon water (if needed, to thin out)

    INSTRUCTIONS:

    To make the crust, process the nuts/seeds, coconut (if using), vanilla, cinnamon, and salt in food processor into a finely ground powder.

    Add the pitted dates, 1/3 of a cup at a time, and process for 30 to 45 seconds at a time.

    Once all the dates have been added, you should have a solid “dough-like” product.  If it does not stick together, add a few more pitted dates and process again.

    Remove the “dough” from the food processor and press it into a 9 or 10-inch pie pan (preferably glass), forming a crust that goes up onto the sides of the pan.  Once done, place pie pan in freezer for 30 minutes.

    While crust freezes, make the filling, as detailed below.

    Rinse out the food processor and fill it with berries, the sliced banana, and the raisins.  Process for 45 to 60 seconds, or until completely smooth.  If needed, add up to 1 Tablespoon of water to make processing easier (careful, though, you don’t your filling to be watery!).

    Once filling is smooth (and has a creamy texture), remove crust from freezer and pour filling into pie pan.

    Refrigerate pie pan for at least 90 minutes.

    Once pie has been fully refrigerated, cut into eight uniform slices and enjoy!

    NUTRITION FACTS (for 1 slice, crust made with almonds and walnuts, filling without protein powder):

    245 calories
    1.5 grams saturated fat
    150 milligrams sodium
    5 grams fiber
    4 grams protein

    Excellent Source of: B vitamins (except B12), folate, magnesium, manganese, potassium, vitamin C, zinc

    Good Source of: Iron, monounsaturated fats, omega-3 ALA fatty acids, vitamin E, zinc

    NOTES:

    1. For a simpler and less costly crust, you can definitely use one type of nut or seed.  I like using a combination in order to achieve more flavors, but that is completely up to you.  If using multiple nuts/seeds, feel free to experiment with different ratios, too.  You can also try ingredients not listed in this recipe (i.e.: Brazil nuts, macadamia nuts, pecans, etc.)

    2. The extra scoop of whey or hemp protein in the filling provides an additional 2.5 grams of protein per slice, and thickens up the texture slightly.  I find that an unsweetened, vanilla-flavored type works best with the filling.

    3. Serving this for guests?  Top it off with whole fresh berries or sliced fruits of your choice!

    4. If you want to give the crust a hint of chocolate flavor, add one tablespoon of unsweetened cocoa powder to the crust.  For a deep chocolate flavor, add two tablespoons.

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    Quick & Healthy Recipes: Cinnamon-Walnut Whole Grain Muffins

    cinnamonThis past weekend I craved muffins to go along with my recently-purchased hazelnut-roasted coffee.

    Instead of treking down to a local bakery for a gigantic 500-calorie bomb, I decided to make my own.

    Apart from pairing up perfectly with a hot cup of coffee on a brisk autumn day, these muffins are 100% whole grain, vegan, and chock full of omega-3 fatty acids.

    See how you like them!

    YIELDS: 18 mini muffins

    INGREDIENTS:
    2 cups whole wheat flour (or whole wheat pastry flour or whole wheat white flour)
    1 teaspoon baking soda
    1 teaspoon baking powder
    1/2 teaspoon salt
    2 Tablespoons ground flaxseed
    1/3 cup chopped walnuts
    1.5 teaspoons cinnamon
    4 Tablespoons unsweetened applesauce
    1 Tablespoon coconut oil
    1/2 Tablespoon canola oil
    (NOTE: You could omit the coconut oil and instead add an additional tablespoon of canola oil)
    1/4 cup agave nectar, brown rice syrup, or maple syrup
    2 teaspoons vanilla extract
    1 cup water

    INSTRUCTIONS:

    Place all dry ingredients (from whole wheat flour to cinnamon) in one bowl.

    In another bowl, mix together all wet ingredients (from applesauce to water).

    Add dry ingredients to wet ingredients bowl.

    Mix together lightly, making sure not to overmix.

    Scoop mixed batter into muffin tin and bake for 20 minutes at 375 degrees Fahrenheit

    OPTIONAL (but recommended): Once out of the oven, sprinkle additional cinnamon on top of muffins.

    NUTRITION INFORMATION (for 2 mini muffins, with coconut oil):

    184 calories
    2.5 grams saturated fat (if using only canola oil: 0.5 grams saturated fat)
    320 milligrams sodium
    4.4 grams fiber
    7.2 grams added sugar
    4.5 grams protein

    Excellent Source of: Manganese, selenium

    Good Source of: Alpha Linolenic Omega-3 Fatty Acids, copper, magnesium, phosphorus

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    You Ask, I Answer: Vanilla Extract

    I know you always tell us that “sugar is sugar” in terms of calories (whether it’s brown, raw, or white.)

    What about vanilla extract?

    Does it have the same calories as sugar?

    — Linda Coyton
    Hong Kong

    Great question!

    Vanilla extract doesn’t quite fit into my “sugar is sugar” reference frame because unlike caloric sweeteners (i.e.: honey, table sugar, and agave nectar) it is not a pure carbohydrate.

    The examples mentioned above all contain 4 grams of sugar per teaspoon.

    A single gram of carbohydrate (remember, sugar is a carb) provides 4 calories.

    Hence, a teaspoon of sugar contains 16 calories (4 grams at 4 calories per gram).

    A teaspoon of vanilla extract, however, packs in approximately 13 calories.

    The reason?

    It contains 1 gram of sugar (4 calories) and 1.3 grams of alcohol (at 7 calories per gram, that’s equal to 9.1 calories.)

    A few companies offer alcohol-free vanilla extract, which provides 4 calories (1 gram of sugar and a few grams of water) per teaspoon.

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