Lemon Lift Morning Muffins

My son said: "Mom, these are the best banana muffins you have ever made!"

My neighbor said: "Those muffins you made for us the other day were really good!" (this from a boy who eats very little at my house) Also, I made a batch with added blueberries as a bread, and this boy also enjoyed a piece of that, and asked for seconds!

My daughter ate a bunch of pieces after her soccer and cross country practices, and that's ok because it's a bunch of nutritious ingredients! Breakfast, lunch, any time!

It is simply Smooth and Sweet Banana Bread minus 1/2 c water + 1 whole lemon.

This photo is of the wet ingredients for a DOUBLE batch!

Lemony Lift Morning Muffins

4 ripe bananas
12 pitted dates
1/4 c milled flaxseed
1/2 c water
1 lemon, quartered, seeds and stem removed
1 c (240 g) whole wheat flour
1 Tbsp baking powder
1 tsp baking soda

Combine top 5 ingredients (double batch pictured above) in strong blender such as our Blendtec blender. Measure dry ingredients, then add wet to dry. Bake at 350 for 30 min or so, let cool, and enjoy!

Daily Dozen Checkmarks: flax, grain, and 3 fruit (dates, bananas, and lemon)

Snickerdoode-lish Snack Cookies

For tasty other fruit, flax, grain, and nut DR GREGER DAILY DOZEN CHECK MARKS!

TRY THE AWESOME FREE APP!

Snicherdoodle-ish Cinnamon Snack Cookies

1.5 c pitted dates
1.5 c walnuts
1/2 c ground flaxseed
1/2 c Irish oats (steel cut oats)
1 Tbsp cinnamon

Combine all ingredients in a food processor for about 2 min until a dough forms. At this point, you could be done, form into balls or bars, and eat it just like that!

To make cookies, form balls and flatten. Cookies will not change shape during baking. Bake at 350 for ~15 min. Enjoy!

Here is how I sometimes do it. Dump dough on a silicone baking sheet, flatten dough with a second baking sheet. Then use a round tablespoon to sort of cut out cookie shapes right on the baking sheet. It makes about 3.5 dozen cookies. Bake at 350 for ~15 min. Enjoy!

THIS is a post with more cookie recipes (of course all my cookie recipes can be eaten for breakfast!)!

Chocolate Cake Breakfast Muffins

Chocolate Cake Breakfast Muffins are a great way to start your day!

These treats are great for any time! They provide several Dr Greger check marks: 2 "other fruits", flax, and whole grains! Plus, they are nut-free, so they are great for school lunches and snacks!

You really can use this recipe as a healthy chocolate cake! It's very tasty and sweet!

Chocolate Cake Breakfast Muffins

10 dates, pitted

4 bananas (extra ripe = extra sweet)

1/4 c flaxseed, ground (so you absorb the nutrition, also I sometimes add another 1/4 c for more nutrition)

1 c warm water

2 c whole wheat flour (pastry flour makes them extra fluffy!)

1 Tbsp baking powder (Trader Joe's sells aluminum-free)

1 tsp baking soda

1/2 c cocoa, unsweetened (you could add a bit more for even more chocolaty treats)

Combine first 4 ingredients in blender. Combine last 4 ingredients in large bowl. Then add wet to dry and mix until well combined, careful not to over mix.

Pour batter into 9x9" pan and bake at 350 degrees for 40 min, or until cooked through. I love my silicone bakeware. 

You might notice, this is basically my Smooth and Sweet Banana Bread recipe plus 1/2 cup cocoa! So versatile! How do you mix it up?!

Here is another variation on proportions (without bananas) to make more of a "cookie" and it's still very nutritious!

Chocolate Brownie Muffin Tops

Easy Everyday Enchiladas

Celebrate Cinco de Mayo with these tasty, versatile, and so-easy-to-make enchiladas! Feel free to vary the ingredients (little more or less of this or that) because every way I make this recipe it's a hit!

Soya chunks (used in this recipe) are sometimes used as croutons in India. This is a one-ingredient product: dehydrated soy. Once rehydrated, pieces take on a chewy, chickeny/meaty texture. Like tofu (and chicken!), it tastes like whatever flavor is added. It is a fabulous replacement for chicken in all of your favorite recipes; share your experiences in the comments below!

Easy Everyday Enchiladas
(at our house, we could eat them everyday!)

5-6 tomatoes, pureed (~2 c, or 14 oz can)
1-2 c soya chunks (optional; find these crouton-like pieces at any Indian grocer, or on Amazon)
4 c salsa (1 large jar)
1 block tofu (any firmness, organic preferred, drained, squeezed)
1 c chilies and tomatoes (10 oz can Rotel, no salt added is sometimes available)
4-5 c beans (any combo of black, refried, and pinto; about 3 cans; prepared from dry is delicious, easy, and cheap!)
1lb spinach, chopped (frozen works!)
1/2 c flaxseed, ground (try adding more and no one will notice!)
Whole wheat tortillas, 8 or so
Enchilada sauce (optional...you could add some of this on the bottom and on the top, but it's not needed, and we don't use it any more)

~Hydrate soya chunks by soaking in water in a cereal bowl, with a second cereal bowl on top to make sure the chunks are submerged.
~After a few minutes, press top bowl down and drain.
~In food processor, briefly shred soya chunks with 1 c salsa, then transfer to a large mixing bowl.
~Pour tomato puree into rectangular, glass baking pan.
~Next, blend tofu and 2 c salsa, and add this salmon-colored sauce to the mixing bowl.
~Add flax, spinach, all beans, chilies, and remaining salsa and stir everything together. 
~Add heaping 1-cup scoops of filling to each tortilla, and roll it up a bit, and place in pan, repeat until pan is full.
~When pan is full, add extra filling on sides if there is room.
~Squish enchiladas down in the pan with a spatula, so all the tortillas are moist and everything is spread out evenly.
With extra filling, prepare a second small pan the same way, or in layers: filling, tortilla, filling, tortilla, etc.
~Bake for about 40 min at 350, and enjoy!
Great topped with salsa and/or guacamole!

*An alternative meal is to pump up poblano peppers with this enchilada filling!
**One more way to use the filling is to alternate flat layers of corn tortillas and filling, then bake. This makes a Mexican lasagna :)

 
This recipe provides plenty of Dr Greger Check Marks! 1) beans, 2) greens, 3) other veggies, 4) whole grains, and 5) flax !

See our other Mexican options HERE! Happy early Cinco de Mayo!

And for fun, a Holderness Family video: It's Gonna Be May! 

Oil-Free Pesto Bruschetta, Spread, Pasta, Pizza :)

I wanted to add check marks to my basic pesto (Practical Pesto), and the new version reminds me of a tasty bruschetta appetizer when I eat it this way, on a whole wheat cracker slice of toast top with tomato!

This version contains 5 Dr Greger Daily Dozen Check Marks when you include the grain on which it is served.

Oil-Free Pesto Bruschetta

2 cups packed kale, stems removed
1/4 c walnuts
1 T Italian seasoning (homemade Italian spice is tasty!)
1 T basil
2 T flaxseed, ground
2/3 c water
Whole wheat crackers or bread

Blend first 5 ingredients and half of the water in a food processor, then add a bit more water until you reach your desired consistency. Then add to crackers or toast, and top with tomato slices. Enjoy!

OTHER TASTY USES: 

• Pesto and tomato on whole wheat pasta
• Tomato Pesto Pizza
• Cranberry Pesto Pasta Salad

My son prefers the crackers with just the spread, no tomatoes. My younger daughter prefers a full slice of tomato (rather than halves as shown above). How do you and your family like it best?

Olympic Marathon Fuel and a Recovery Smoothie

Today's post is exciting for ATHLETES/RUNNERS, AND EVERYBODY ELSE because the smoothie is an awesome ANTI-INFLAMMATORY for ALL BODIES and the cornmeal is awesome fuel for ALL BRAINS and MUSCLES! Just like Super Juice!

I haven't run a marathon in a few years! Now, I am excitedly preparing for the CLE Marathon! Thankfully, all is going well, and I am especially grateful for my speedy recovery times, thanks to my whole foods plant based diet!

By the way, the smoothie provides a good 6 or 7 check marks off Dr Greger's Daily Dozen checklist!

1) fruit, 2) berries, 3) spices (especially fresh turmeric), 4) seeds (though you could bump to a 1/4 c to get a full serving), 5) flax, 6) water as a beverage, and 7) greens.

Mango Recovery Smoothie

1 c frozen mango

1/2 c frozen cranberries

1 big handful kale (probably 1 packed cup)

1/2" ginger root

1/2" turmeric root

Tbsp chia seeds

Tbsp ground flaxseed

pinch pepper

2 or 3 c water*

Blend all ingredients to desired consistency and enjoy!

• *2 c makes a thick, frosty smoothie, and 3 c makes more of a juice blend.
• I opted for 3 because I was chilled after my run; plus it provided more hydration. As the weather warms up, I'll drink the thicker shake!
• This drink doesn't have a big source of protein. So, I soon had some Easy Vegetarian Chili which provided me with plenty of protein, carbohydrates, and warmth!

Now for UGALI! According to one study, this is simple fuel, UGALI, makes up 23% of the diets of elite Kenyan athletes (as in about a quarter of their total daily calories come from UGALI)! One person who fuels with ugali is Eliud Kipchoge. In Rio, Eliud became the Olympic Marathon Champion of 2016! He has an amazing PR of 2:03:05!!!!!! This is the 4th best marathon time EVER!

I can see lots of possibilities for preparing ugali! This was my fuel this morning for my 9-mile run! I kept it simple...adding some black and cayenne pepper. This afternoon, I had some more with hot sauce and black pepper. I think it would be great with some salsa mixed in! What will you add?

Ugali

1/2 c cornmeal

3/4 c boiling water

Mix and add more water as needed. Traditionally, it should be able to maintain shape, like you could make a ball with an ice cream scoop. As I mentioned, pepper, cayenne, and salsa could be added. I saw a blueberry cornbread muffin recipe this afternoon, so perhaps you could add in some blueberries! Maybe cranberries :)

Thank you for SHARING and LIKING on FACEBOOK! Then I can help more people be happy, healthy, and fit! Cheers!

Related Posts:

Super Juice

Super Running Fuel from Costco

What Do Sponge Bob and Triathlons Have in Common?

Chia-Chai: Hot or Cold!

7 Simple Breakfast Cookie Recipes with 3 or More (mostly more!) Dr Michael Greger Daily Dozen Ingredients

Happy Saint Patrick's Day! I was hoping to share a lovely reuben sandwich made with tempeh and homemade rye bread today! SIGH. Tasty, so hopefully it'll be coming soon!

Instead, I have 7 Simple Breakfast Cookie Recipes with 3 or More (mostly more!) Dr Michael Greger Daily Dozen Ingredients! So they are of course free of sugar, dairy, oil, and salt!

You read that right - cookies for breakfast! These recipes are a simple way to get your day started, or snack on all day long! They each contain just a few ingredients, and are packed with nutrition! Enjoy!

As far as Dr Greger Daily Dozen check marks go, these recipes all have whole grains and fruit, most have flax, nuts, and spices, some have berries, and one even has veggies!

Pumpkin Spice Cookies
Chocolate Brownie Muffin Top Cookies
Raspberry Kiss Muffins (could make cookies!)
Healthy Cranberry Cookies
Apricot Crinkler Cookies
4-Ingredient Nut-Free Banana Breakfast Cookies
Peanut Butter Banana Crunch Breakfast Cookies

• Make a batch or two and freeze some, or eat them fast!
• Healthy ingredients mean there aren't the usual preservatives make bakery last a long time.
• If a recipe lacks flax, add some! You'll never taste the difference, and you'll be adding powerful nutrition!
• A few recipes contain non-dairy chocolate chips, but please note that chocolate chips are a processed food that contains sugar, so they should be added with care. They are always optional!

If you enjoy a recipe, please share and like on Facebook :) THANK YOU!

Super Juice for Athletic and Health Superstars!

Today's post/drink will be helpful to:

a) ATHLETES: beets, for one thing, are amazing for athletic performance!
b) ANYONE who wants an antioxidant/anti-inflammatory punch, and this too is important for athletes!
c) ANYONE who loves BEETS or wants to try BEETS!

This drink is gorgeous! Recipe makes a lot (two 26-ounce servings). I drink one before my run, and another after!

This drink has loads of Dr Greger Daily Dozen check marks too! 1) greens - kale, 2) berries - lots, 3) other veggies - beets, 4) other fruit - orange 5) flax, 6) spices - lots, 7) nuts - chia, 8) water, 9) oats ...and go for the run for #10!

Here is the Daily Dozen that Dr Greger recommends in How Not to Die.

TRY THE AWESOME FREE APP!

From www.nutritionfacts.org

Magenta Magic Potion

2 beets, raw, quartered, stems removed
1 blood orange, quartered
1 c kale, packes (2 big handfuls)
1 c strawberries
1/2 c blueberries
1/4 c cranberries
1 Tbsp goji berries
1 Tbsp ground flax
1 Tbsp chia
1/4" fresh turmeric
1/2" fresh ginger
1/4 tsp cloves
1/2 c oats
pinch of pepper
contents of a high quality green tea bag (I almost forgot!)
3 c water

TIME SAVER: I do NOT PEEL the beets, orange, turmeric, or ginger! Wash all produce well! You get a dash more fiber, and the big benefit, besides time, is that there is a lot of awesome stuff in that ORANGE PEEL, including cancer prevention, and flavor! Check out this nutritionfacts.org video CITRUS PEEL and CANCER: ZEST FOR LIFE?! And there are also a lot of great COMMENTS after the video with extra benefits of citrus peel!

I use the "whole juice" button on my Blendtec blender to blend everything together, and enjoy!



This is a lot of nutritious food, so you could have some for breakfast and then then the rest for a mid-morning snack (or share with a loved one!)!

Here are a few links:
BEETS reduce the oxygen cost during exercise!
For more on GINGER: Ginger for Osteoarthritis!, Pumpkin Pie Lovers Post, and Get Your Gs
Turmeric rocks! (bountiful benefits)

Plus, cranberries, blueberries, cloves, oats, goji berries, flaxseed...you could probably make a full blog based entirely off of these ingredients! Hmmm, thank goodness for NUTRITIONFACTS.ORG!

If you enjoy LIKE on FB, and share with your family and friends :) Thanks! PS - I love sports nutrition!

Tricky Traditional Lasagna, Simplified :)

I simplified this recipe, so now it is easier to make with fewer ingredients, and still DELICIOUS!

Loads of Dr Greger Daily Dozen 

Check Marks: 

1) grain

2) flax

3 and 4) lentils and tofu

5) spices

6) tomato sauce, especially if you make it yourself.

OMGosh - this is the bomb! My 11 and 12 year-old niece and nephew LOVED this dish! These are the children of a Sicilian-born restaurant owner and chef at delicious Alessandro's. One said "I love this meat!" and the other said "This is really good! If you would have offered me tofu and lentil lasagna, I would have probably said NO".

Let's get to it!

Tricky Traditional Lasagna

The 'Meat'
1.5 c lentils
1 clove garlic (tsp)
3 Tbsp Italian seasoning (make your own!)
2 Tbsp ground flaxseed
Optional: you can get away with adding 1/2 inch of fresh turmeric without anyone noticing! Also, you may add some water if you want to make mixture easier to add to lasagna.

The 'Cheese'
2 packages firm tofu (smooth works too)
2 Tbsp onion powder
Tbsp lemon juice
Tbsp Italian seasoning (make your own!)
(You may only need to use half of this mixture, but it blends will with plenty of tofu)

Whole wheat lasagna noodles, prepare per box directions (Aldi usually carries!)

3-6 cups spaghetti sauce (1-2 jars)...you could get away with 1 jar and a can of diced tomatoes or crushed tomatoes

For meat, simmer lentils in water covered for 20-30 min. Add spices and flax and blend in food processor until it looks like ground beef (few min)!

For cheese, drain tofu, and combine with other 'cheese' ingredients in food processor, and process until smooth. Taste test and add spices as you like!

Pre-heat the oven to 350 degrees. Cover bottom of a 9x13" pan with some sauce, then lasagna noodles, then 'meat', then 'cheese', and repeat until pan is full, ending with a layer of pasta covered in sauce. If you have extra ingredients, you can make an extra small lasagna, and share with a friend! Bake for an 45-60 min, and enjoy!

Plant-Based Traditional Lasagna
(with vegan ground meat and vegan ricotta cheese)

This recipe makes me so happy! I love making this basic, traditional meal with no meat or cheese! It's also fun that you really don't need any veggies on the side because it is made entirely of veggies! I've made the Plant-Strong Lasagna (check it out here), and it's a great veggie meal. On the other hand, Tricky Traditional Lasagna provides the familiarity of a meal you've probably eaten many times before, as you try potentially unfamiliar tofu and lentils. I hope you love it as much as we do!

PS- I always add a bit of water to the empty marinara jar and shake with lid on, to get every last bit of sauce out, add anywhere within layers.

COMMENTS: What vegan Italian food do you like to eat?

Dessert for Breakfast? Chocolate Oatmeal!

The kids have this for breakfast several days each week! They have yet to tire of it! So simple, nutritious, and sweet!

Chocolate Oatmeal

1 c Old-Fashioned Oats
water or almond milk
2 ripe bananas
1/4 c natural peanut butter
1-3 Tbsp ground flax seed
1-3 Tbsp chia seeds
1-3 Tbsp unsweetened cocoa (omit for "PB oatmeal")

In a large glass bowl, add oats and cover with water or almond milk.
Cook for ~3 min in microwave.
Add remaining ingredients: bananas, peanut butter, flax, chia, and cocoa.
Mash banana and stir everything together.
Add milk if it seems dry or too hot for kids.
ENJOY!

This is a breakfast high in fiber and healthy fat, as well as some protein, so it will keep you satisfied and energized all morning!

WHAT DO YOU THINK? TELL ME IN A COMMENT! What do you like to see most on the blog? Recipes? What category of food? Health tips? Athletic-related posts? Posts about feeding your kids? Future post topic you're hoping for?