Vegan Raspberry Mango Muffins With Pistachios
My eldest daughter isn’t leaving for college for another 5 weeks and already she is teaching me things.
She made these incredibly moist and delicious muffins and gave me the recipe.
She substituted raspberries for blackberries and I would switch out the wheat flour for coconut flour.
just a few ideas.
In any case, these were delicious!
She has taught me about Chia seeds which are wonderful; Extremely healthy and a great ingredient for vegan chefs to add texture, heft and “egg white” qualities to baked goods.
Blackberry Mango Muffins
3 Tbsp. Chia seed
1 1/4 Cup Warm Water
2 Cups Mango, No Skin/seed and Mashed
1/2 Cup Coconut Oil, Melted
2/3 Cup Organic Sugar
1 Tbsp. Apple Cider Vinegar
1 Tbsp. Vanilla Extract
3 1/2 Cups Unbleached All-Purpose Flour
1 1/2 tsp. Baking Soda
1 tsp. Baking Powder
1 Tbsp. Ground Allspice
1 tsp. Salt
1 Cup Fresh Blackberries
1 Cup Salted, Shelled Pistachios
Preheat the oven to 350°F and get 24 cupcake liners ready in a baking sheet.
Stir the chia seed and warm water together and set aside for a few minutes until it is gelatinous.
In a small bowl, stir together the coconut oil, mango, sugar, ACV, vanilla extract and the chia seed mixture.
Using a large bowl, sift together the flour, baking soda, baking powder, Allspice, and salt.
Pour the wet mixture into the dry and stir together until there are not dry chunks and it is smooth.
Fold the blackberries and salted pistachios into the batter. Using an ice cream scoop, scoop the batter into the cupcake liners until it almost reaches the top.
Bake for 23-27 minutes, check to see if they are done baking with a toothpick to see if it draws clear. Place on cooling rack for 10 minutes.
Enjoy and Share!
Posted in: Green Living, Healthy, Ingredients, Recipes
Tags: chia seeds, health benefits of chia seeds, mango, muffin recipe, muffins, pistachios, raspberries, veagn muffin recipe, vegan, vegan baked goods, vegan recipe
Juicy, Fleshy, Figs!
I apologize for the photos but I certainly hope that these BEAUTIFUL figs make your mouth water like they did mine!
Figs are great snacks and can set the stage for fancy appetizers like goat cheese stuffed figs with pistachios.
Fresh figs are seriously underrated in my opinion and everyone should eat as many as they can.
Dried figs are nutritious and delicious but fresh figs are a real treat.
Figs are a great source of fiber and are low in calories.
For vegans concerned about calcium, consider this:
Figs are a fruit source of calcium (79 milligrams in an 8 oz-wt serving), a mineral that has many functions including promoting bone density. Additionally, figs’ potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to further prevent bones from thinning out at a fast rate.
Not much needs to be done to prepare figs for your favorite recipes or impromptu creations.
Lightly clean the skin with with water, cut in half and scoop out the flesh, if desired.
Eat the tender skin to benefit from fig’s high fiber content.
You don’t need to add sugar.
You can use the meaty flesh as a fruit spread, in baked goods or with savory cheeses and artisan breads.
Enjoy and Share!
Flaxseed and Rye Bread with Avocado, Tomato, Basil and Mayonnaise Sandwich
I realize that this sounds like a mouthful but trust me it’s worth the effort.
Instead of going gluten free I’ve decided to stay away from all wheat; Dwarf Wheat in particular, and opt for other grain varieties.
I happen to love rye bread and the added benefit of flaxseed made this a great choice.
Although Rye does contain gluten, it is much less than what is found in dwarf wheat which is consumed today.
Let’s get back to this sandwich!
The avocado, fresh basil and tomato are sprinkled with sea salt and a large dollop of mayonnaise.
This is a huge treat for me.
The mayo is the only real dietary indulgence….everything else is so healthy!
It is a filling, delicious lunch that leaves plenty of room for watermelon later in the day!
Enjoy and share!
Posted in: Food on a Budget, Garden, Green Living, Healthy, Ingredients
Tags: avocado, basil, Dwarf wheat, flaxseed, gluten, gluten-free, health benefits of rye, Hellmann's Real Mayonnaise, Rye, rye bread, sandwich, sea salt, tomato, vegetarian sandwich, vegetatarian lunch, wheat
The Amazing Health benefits of Spinach
The amazing health benefits of spinach may surprise you.
The benefits begin here but that’s not all.
Read on for all the great things spinach can do for you.
In just one cup of cooked spinach…
High in Protein – The highest vegetable protein around! One cup of spinach equals 5g of protein. (12% DV)
Super high in Vitamin A – Over 18,000 IU (377% DV). Vitamin A benefits the heart by preventing cholesterol from becoming oxidized in the body.
Crazy high in Vitamin K – Second only to Cauliflower with over 880 mcg (1111% DV) Vitamin K is essential as it helps calcium adhere to the bone making them stronger.
Great source of Folate/Folic Acid – Over 260 mcg or 66% DV. Which is particularly important for pregnant or nursing women.
Nice source of Vitamin C – With 17.6 mg or 29% DV. This also benefits the heart by preventing cholesterol from becoming oxidized in the body.
Great source of Minerals – 84% DV of manganese, 39% DV of magnesium, 36% DV of iron, 24% DV of potassium, and 24% DV of calcium.
13 Flavonoids that help to fight cancer, protect against age related memory loss, and prevent heart disease.
Decent source of Fiber with 4.3g or 17% DV.
Look through PantryDiaries for more recipes and ideas for spinach.
Yummy, Spinach and Cannellini Soup
With a few staples in the pantry you can create fresh and filling healthy meals by adding a seasonal ingredient or two.
Cannellini or white kidney beans, garlic, yellow onion and coconut oil are always on hand.
A bunch of fresh spinach added to a few simple staples puts this meal over the top.
Coconut oil, garlic and yellow onion sauté until soft and then add spicy and beans.
Add a few cups of water and allow the everything to simmer together.
I have been avoiding soup bases and bullion because they contain MSG…even the vegan brands, for the most part.
This dish doesn’t need it.
The richness of the coconut oil makes this soup tasty without any added chemicals.
This meal is very clean and filling.
Talk about cheap!
There is no excuse not to eat well when you can have a meal like this in minutes.
Enjoy and share!
Posted in: Food on a Budget, Green Living, Healthy, Ingredients, Recipes
Tags: cannellini, coconut oil, garlic, inexpensive healthy meal, inexpensive healthy recipe, inexpensive meal, quick and easy meal, soup, spinach, vegan meal, vegan recipe, vegan soup, vegetarian meal, vegetarian recip, yellow onion