The Best Granola Ever (really!)

From January 2010 photos

If it seems like a carpet of granola, it is. It's a delightfully large amount of tasty, crunchy, and all-kinds-of-good-for-you stuff (and I say stuff because it's equally at home in a bowl of non-dairy milk and in a container for snacks on the trail or car).

This is yet another of my recipes published in Dave Grotto's 101 Optimal Life Foods that I'm spotlighting (at least until I've shared all the new recipes). I was a bit ingredient-ly challenged when I put this batch together, so in the recipe below I'll show my minor changes in bold.

What makes this the best ever? Well, for one, all the warming spices. Here, I've used cinnamon, ginger, allspice, nutmeg, and cardamom to really zip up this granola. There also is a great variety of chewy dried fruit, seeds and nuts for richness, and barley flour for crunchy bits. Dave Grotto recommends it for improved skin (nuts and flax); circulation (nuts, oats, cranberries, and cherries); nerve pain (nuts); stress and anxiety (sunflower seeds, sesame seeds, and almonds); erectile dysfunction (go figure!) (nuts, seeds, coconut, oats, and barley); benign prostatic hyperplasia (barley, pepitas, and flax); and many other ailments explained in his new book.

In this slightly altered version, I have more dried cranberries and carob chips instead of dried plums. I love how the tartness of the berries sets off the rich nuts and seeds. Just be careful to have small servings because there is a lot of fat in this granola.

As I have mentioned in previous posts, the format of the recipe as printed in Dave's new book is different than that of my Altered Plates postings (down to the use of the term agave syrup instead of agave nectar). Also, I never turn the oven on until everything is ready to be baked because my oven only takes a few minutes to come to temperature. However, I respect integrity, so below is the recipe straight from 101 Optimal Life Foods by David Grotto, RD, LDN Copyright © 2009 by David Grotto. The recipe is excerpted from the original book by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Cherry-Chai Spice Granola
Servings: 30

Ingredients:

3 cups rolled oats
3/4 cup barley flour
3/4 cup shredded unsweetened dried coconut (as finely shredded as possible)
3/4 cup chopped almonds (I used walnuts)
3/4 cup chopped pecans
1/4 cup sesame seeds
1/2 cup flax seeds, ground
3/4 cup sunflower seeds (I only had 1/4 cup)
1/2 cup pumpkin seeds or pepitas (I only had 1/4 cup)
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 teaspoon ground allspice
1 teaspoon ground nutmeg
1 teaspoon ground cardamom
1/3 cup grapeseed oil
1 cup agave syrup
1 tablespoon vanilla extract

Post-baking add-ins:
3/4 cup apple juice-sweetened cranberries (I used 1 cup)
3/4 cup unsweetened dried cherries (I didn't have any cherries, so I used 1/2 cup dried gogi berries)
3/4 cup chopped pitted dried plums (I used the same amount of unsweetened carob chips)

Directions:
Preheat the oven to 325 degrees F. Line two rimmed baking sheets with parchment paper.
     In your largest bowl, combine the first fourteen ingredients (all the ingredients up until the oil). Ensure that there aren't any flour pockets.
     In a much smaller bowl, blend the three wet ingredients until well incorporated.
     Add the wet ingredients to the dry ingredients and mix until all the dry ingredients have been coated. Spread the mixture equally onto the prepared baking sheets. Wash and dry the bowl and set aside.
     Bake for 15 minutes, then take the sheets out of the oven, stir the granola, and switch the positions of the sheets (the top one goes on the middle rack and vice versa). Bake the granola for another 15 minutes. Stir once more, then bake until uniformly lightly browned. It won't take more than another 15 minutes -- keep an eye on it, or you may burn it. If you like a chunkier granola, stir it less.
     During the final baking, combine the add-ins in your largest bowl. When the granola is done baking, immediately slide it off the pans on top of the add-ins in the bowl and stir well. Spread the mixture into the pans and let the pans cool on top of wire racks for at least 2 hours before transferring the granola to air-tight containers.

Nutritional Profile:
240 calories, 13 g total fat, 2.5 g saturated fat, 0 mg cholesterol, 20 mg sodium, 27 g carbs, 4 g fiber, 5 g protein.

From January 2010 photos

Vegan Hazelnut Thumbprint Cookies

From January 2010 photos

Oooh these are rich and tasty. If you have a penchant for hazelnuts, these treats from Vegan Cookies Invade Your Cookie Jar are definitely up your alley. Like all the others I've tried in this small, but wonderful book, these cookies are a snap to make and easy to alter.

I've made lots of different vegan and ovo-lacto thumbprints over the years, but the more I make them, the more partial I am to the vegan variety. While I'm not a huge fan of hazelnuts (much bigger fan of pistachios and pecans), I really enjoyed the buttery, distinctively nutty flavor of these cookies.

Recently, a friend and I made these using agave nectar rather than the brown sugar called for in the original recipe (on page. 198). We also used an orange apricot Trader Joe's fruit spread instead of the raspberry jam. My friend and I agreed that the spread made the cookies. They completely set off the richness while adding a citrus zip. I suppose they would do equally well with an orange or other citrus marmalade.

From January 2010 photos

Because we didn't do much different from the original recipe, I really can't reprint it here. Instead, I'll tell you what we differently:
1. We used agave nectar for the brown sugar.
2. We made our own hazelnut butter by grinding up hazelnuts in the food processor with a small amount of canola oil.
3. We used orange apricot fruit spread for the raspberry jam.
4. We dropped the oven temperature by 25 degrees F.

All that to say, if you don't already have VCIYCJ, you should definitely invest the ~$12 to get it. It's not a lot to pay for loads of great recipes to turn to again and again.

From January 2010 photos

Zucchini-Cranberry Muffins

From January 2010 photos

I've spent a lot of time among zucchinis and cranberries in the past year, seeking to develop a tasty, healthy, vegan muffin that would do justice to this pairing. I think I finally discovered the secret ingredients: barley flour and whipped avocado. Previously, I used olive oil as the only fat, but now I am a true believer in the power of avocado as a butter substitute. Which is not to say that I won't use olive oil in some recipes, but for now, avocado is a dear friend in my baking efforts. And, barley flour? Well, barley, according to Dave Grotto, is good for circulation, digestive issues, insomnia, leg cramps, and migraines.

Dave, by the way, just came out with a new book, 101 Optimal Life Foods. I've been giving some extra attention to the book here because several of my recipes are featured in it. I've also experienced the results of eating optimal life foods since I became a vegetarian 20 years ago.

As I have mentioned in previous posts, the format of the recipe as printed in Dave's new book is different than that of my Altered Plates postings (down to the use of the term agave syrup instead of agave nectar). Also, I never turn the oven on until everything is ready to be baked because my oven only takes a few minutes to come to temperature. However, I respect integrity, so below is the recipe straight from 101 Optimal Life Foods by David Grotto, RD, LDN Copyright © 2009 by David Grotto. The recipe is excerpted from the original book by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Zucchini-Cranberry Muffins
Servings: 12

Ingredients:

1 1/2 cups whole wheat pastry flour
1/4 cup barley flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/2 cup chopped walnuts
2/3 cup agave syrup
2 tablespoons extra-virgin olive oil
1/2 cup whipped avocado (easily done in a blender or with an immersion blender)
1/2 teaspoon vanilla extract
1/4 teaspoon fiori di Sicilia extract (optional)
1 1/3 cups grated zucchini (leave the skin on for lovely green bits)
1/2 cup frozen or fresh cranberries

Directions:
Preheat the oven to 325 degrees F. Line two muffin pans [if you have 6-cup pans] with nice paper liners.
     Sift together the dry ingredients (except the walnuts) into a large bowl with a lip or into a very large measuring cup. Fold in the walnuts, making sure to mix them in well. They also help to better distribute all the dry ingredients.
     In a separate large bowl, whisk together the agave syrup, olive oil, avocado, vanilla, and fiori di Sicilia, if desired, until well blended. Ensure that there are no lumps of avocado. With a big spoon or silicone spatula, mix in the zucchini. Add the dry ingredients, mixing until just blended. Fold in the cranberries for about 1 minute.
     Using an ice cream scoop, fill the muffin liners. The muffins will rise a little, so make sure not to overfill the liners. Bake for 12 minutes, then rotate the pans and bake for another 12 minutes, or until a bamboo tester comes out clean. The tops should be golden brown.
     Let the muffins rest in their pans for 10 minutes, no more. Then remove them from the pans to cool completely on wire racks. Break 'em open and enjoy!

Nutrition Profile
190 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 190 mg sodium, 31 g carbs, 4 g fiber, 3 g protein.

From January 2010 photos

The Agave Police, Yet Again

Once again, agave nectar is getting a bad rap out on the blogs. Since I can only speak from my own experience, that is what I shall do (yet again). It's up to you, my fine friends, to decide what you wish to put in your body. Because, after all, we are what we eat.

Unlike other sweeteners I have experienced, agave nectar does not affect me in a negative way. I do not become flushed, nor does my blood sugar spike, then plummet. For me, agave nectar is the only sweetener I can tolerate in reasonable, moderate to small amounts (which is all we need anyway). Because I'm so sensitive to sugars, I have discovered through painful trial and error that if I want sweets, I can eat sweets with agave nectar. However, I am conscious of the serving size and don't eat foods with agave nectar every day (sometimes, not for weeks).

Like any food that is calorie-laden, it's important to watch the number and size of servings. So, all that to say, do your own research, read up on agave nectar, and make your own decisions. In the meantime, I'll still be baking and cooking with it, and sharing my recipes here with those who wish to read them.

Beanie-Greenie Brownies

From January 2010 photos

Yep, this is another recipe for brownies with beans, but my newest version is extra-special. I've cut the bad fats dramatically by using whipped fresh avocado as the primary fat. Avocado does wonderful things for brownies (as well as your skin and heart). First, it makes brownies rich in the most wonderful way. Second, they are fudgy in exactly the way you would expect chocolate fudge brownies to be, except that they are carob. Best of all, avocados are so nutritionally dense, we should be eating them more often, and what better way than with a brownie! (If you ignored the above link, you might re-think it and visit the California Avocado Commission for more info.)

From January 2010 photos

See? Super-fudgy.

These special brownies are another work of mine that Dave Grotto published within his 101 Optimal Life Foods.

While my brownies are carob, you could easily make these chocolate. Admittedly, I couldn't resist tinkering. Even though this recipe is well-tested by both me and Dave's test kitchens, I still had to tinker with it. I used 1/2 cup less agave nectar than I used originally and still found the brownies to be sweet enough for me. Your mileage may vary.

As I mentioned in the previous post, the format of the recipe as printed in Dave's new book is different than that of my Altered Plates postings (down to the use of the term agave syrup instead of agave nectar). However, I respect integrity, so below is the recipe straight from 101 Optimal Life Foods by David Grotto, RD, LDN Copyright © 2009 by David Grotto. The recipe is excerpted from the original book by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

To indicate any alterations I made, I'll include them in bolded font.

Greenie-Beanie Brownies
Servings: 48

Ingredients:

1 1/2 cups unsweetened carob chips
3 tablespoons Earth Balance buttery spread, plus more for the pan
1/4 cup tahini
1 cup whipped avocado (easily done in a blender or with an immersion blender)
3/4 cup pureed cooked beans (I used cannelini because they have such a creamy flavor.)
1 teaspoon baking powder
1 teaspoon baking soda
1 cup whole wheat pastry flour
1/4 cup oat flour (or coconut flour)
1 cup carob powder
2 cups agave syrup (I used 1 1/2 cups agave nectar.)
1 tablespoon vanilla extract
1 cup chopped walnuts

Directions:

Preheat the oven to 325 degrees F. (I waited until the batter was in the baking dish prior to preheating the oven.) Using Earth Balance buttery spread, generously grease a 13 x 9-inch pan.
     Mix together the carob chips, Earth Balance, and tahini in a large heatproof bowl. Bring a medium saucepan filled halfway with water to a boil. Turn off the heat and place the bowl with the carob mixture over the hot water. Whisk the melting carob mixture until smooth.
     Transfer the carob mixture to a stand-mixture bowl, and whisk in the avocado until incorporated. Whisk in the pureed beans until incorporated.
     In a separate bowl or very large measuring cup, sift together the dry ingredients; mix thoroughly with a fork until all the dry ingredients are combined.
     In a large measuring cup, combine the agave syrup with the vanilla.
     On the mixer, switch to the paddle attachment. Alternate adding 1/2 cup at a time of the dry and agave mixtures to the batter. When the batter has been mixed well, fold in the walnuts. Let the batter rest until the oven has reached temperature.
     When the oven has reached temperature, spread the batter into the prepared pan, making sure to get it in all the corners. It will be pretty thick. Bake for 40 minutes, or until a tester reveals a few moist crumbs. Let the brownies cool completely on a rack (at least 2 hours) before cutting into 48 pieces.

Nutritional Profile
110 calories, 4 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 50 mg sodium, 20 g carbs, 2 g fiber, 2 g protein.

From January 2010 photos

Shameless Self Promotion 101 (and Vegan Spicy Biscotti)

From January 2010 photos

Early last year, I was approached by Dave Grotto for some healthy recipes to include in his newly published book 101 Optimal Life Foods. Because I think what Dave is doing is great, I told him that I'd be happy to contribute a few recipes.

So, it was a very pleasant surprise when a few weeks before Christmas, I received a copy of the new book in the mail. I opened it to discover that it was divided into sections. Each section discussed common ailments and which foods could be used to address them and why. At the end of each section was a diet plan based on the recipes in the back of the book. The five recipes I provided were included in many of the plans. One in particular is this recipe for Spicy Biscotti.

From January 2010 photos

These crunchy, dipping cookies are spiced with loads (I'm not kidding when I say "loads") of cardamom, ginger, and cinnamon. In short, they are Chi-warming, to say the least. Their nutty flavor is enhanced by almond meal as well as crunchy almonds. I really enjoy them with hot tea because they stay crunchy. You also could serve them with frozen desserts (especially some rich and decadent homemade non-dairy vanilla cream).

From January 2010 photos

Just a baking note: when I made the batch I photographed above, I forgot to pat down the loaves prior to baking. As a result, I got some cracked tops. If you follow the directions, your cookies will look better than mine. Otherwise, the only thing I didn't do according to the directions was preheat the oven at the beginning. I never do this because my new oven only takes 7 minutes to heat to temperature, so I begin preheating when the dough is on the baking sheets. Also, I turned the oven off between the bakings for the same reason. Your oven may be different, so heat as you see fit.

Also, the baking time is very, very long because you want these cookies to be crunchy. The thinner you slice them, the shorter the baking time (and the more fragile the cookies). But thinner makes them delightfully crispy.

Here is the recipe straight from 101 Optimal Life Foods by David Grotto, RD, LDN Copyright © 2009 by David Grotto. This recipe is excerpted from the original book by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

(By the way, this recipe does not follow my traditional Altered Plates format, however, I think it's important to observe the integrity of the original published in Dave's book. Therefore, if you notice a difference, that's why. Also, I used coconut flour for the barley flour, but either one is fine.)

Spicy Biscotti
Servings: 18 (2 cookies per serving -- 1 cookie just isn't fair!)

Ingredients:

2 tablespoons flaxseeds, ground
1/4 cup water
1 cup whole wheat pastry flour
1/4 cup barley flour (the original recipe called for coconut flour -- go for it if you can find it!)
2 teaspoons baking powder
1 tablespoon ground cinnamon
2 tablespoons ground cardamom
1 tablespoon ground ginger
1 cup almond meal
2/3 cup agave syrup
1 teaspoon vanilla extract
1 tablespoon grated lemon zest
1/2 cup coarsely chopped almonds

Directions:

Preheat the oven to 300 degrees F. Line a baking sheet with parchment paper.
     In a small bowl, combine the ground flaxseeds and the water, mixing well. Set aside.
     In a large bowl, sift together the flours, baking powder, and spices. Mix in the almond meal until well incorporated.
     In a medium bowl, beat together the agave syrup, vanilla, and lemon zest. Add the wet ingredients (including the flaxseed mixture) to the dry ingredients and stir until well combined. Fold in the almonds. Cover the dough with plastic wrap and refrigerate for 15 minutes.
     Divide the dough in half. On a well-floured surface, shape each half into a log. Transfer the logs to the prepared baking sheet. There should be at least 3 inches between the logs. Lightly wet your hands with water and pat down the top of each log so that it is flattened a little.
     Bake the logs for 30 minutes or until golden brown. Take the pan out of the oven and let the logs cool for 15 minutes on a wire rack. (Tip: Slide the entire thing, logs and parchment paper, onto the rack to cool.)
     Transfer the logs one at a time to a cutting board and slice the logs into 1/4-inch slices. Transfer the slices back to the baking sheet, relined with the same parchment paper, and bake them for 30 minutes, or until lightly browned. You want these to be crunchy, so don't be afraid if they darken a little. Just don't burn them.
     Transfer the cookies and the parchment paper to a wire rack and let the cookies cool completely before serving.

Nutritional Profile
130 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 50 mg sodium, 19 g carbs, 3 g fiber, 3 g protein

From January 2010 photos

A Whole Different Kettle of Cranberries

From December 2009

As you can tell from my recent posts, I'm a bit up to my knees in cranberries. I love the tart snap of a fresh cranberry. When they pop, bursting their juices in these muffins, they add the most refreshing color to these oat-bran-heavy breakfast goodies.

This is another big alteration of an original recipe from the great new cookbook from the Moosewood folks, Cooking for Health. I'd almost begun reviewing the book again when I remembered that I already had on yet another cranberry-heavy recipe! My version of Moosewood's "Apple Muffins with Oat Bran and Dates" is vegan, and substitutes agave nectar for molasses, apricots for dates, and cranberries for the apples. I've also added in a little fat in the form of 2 tablespoons of grapeseed oil.

In my baking career, I've made a few cholesterol fighters in my time, but I think these will become part of my daily diet. Between all the oat bran, flaxmeal, and walnuts in these muffins, my numbers will be decreasing in no time. Overall, these oat-y, cranberry muffins go a long way toward making healthy taste good.

Here's the recipe as I made it.

Cranberry Oat Bran Muffins (Greatly inspired by "Apple Muffins with Oat Bran and Dates" on page 52 of The Moosewood Restaurant Cooking For Health.)
Yield: 12

Ingredients:

1/2 cup soy or coconut milk yogurt
1/4 cup apple cider vinegar
2 tablespoons flax meal
3/4 cup finely chopped dried apricots
1 teaspoon vanilla
1/2 cup agave nectar
2 tablespoons grapeseed oil
1 cup oat bran
1/4 rolled oats
1/2 cup whole wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons Baking Spice by Pensey's
2 cups fresh or frozen cranberries
1/2 cup chopped walnuts

Directions:

1. In a large bowl, mix together the yogurt, vinegar, flax meal, apricots, vanilla, agave nectar, and oil until well combined.
2. In a medium bowl, whisk together the oat bran, oats, flour, baking soda, salt, and spices.
3. Add the dry mixture to the wet mixture and stir until the dry ingredients are coated with the wet.
4. Fold in the cranberries and the walnuts.
5. Preheat the oven to 350 degrees F. Line your muffin pan with paper liners.
6. Fill each liner to the top edge with the muffin batter. These won't puff up much at all, so don't worry about these being over filled.
7. Bake for 20 minutes or until a bamboo tester comes out clean.
8. Cool in the pan for 10 minutes, then tip out the muffins and let them cool completely on a wire rack. Freeze any that will not be eaten in the next 3 days.
9. Enjoy!

From December 2009