For Cold Weather Mornings: Hot Cracked Wheat Cereal (with Coconut & Sesame Seeds)

Looking for an alternative to oatmeal that still delivers the same nutritional punch and sticks with you? Then try this really delicious hot cereal from the Weimar Institute. My mother in law has been making it for years and now it's become our Saturday morning breakfast.

We like to make it with soymilk--it adds a real creaminess. But you can make it with milk. The cracked wheat (look for it in the bulk foods section of your natural health food stores or prepackaged by Bob's Red Mill brand) adds a chewy texture and a nutty flavor. You will love the slight crunch from the sesame seeds and the natural sweetness brought by the dates (no extra sugar or honey is needed). I suggest using a nonstick pan, but any saucepan will do.

My toddler can't seem to get enough, but kids and adults all seem to like this.You can make it ahead of time and just reheat it and a little milk or soymilk (makes delicious leftovers).


HOT CRACKED WHEAT CEREAL
adapted from the Weimar Center of Health & Education

1 cup cracked wheat
2 Tbsp. unsweetened shredded coconut
2 Tbsp. raw sesame seeds
8 pitted dates, chopped (note: these add sweetness)
½ tsp. salt
4 cups water (preferable to use milk or soymilk instead for a creamier texture)
Dash of cinnamon (optional)

Toast wheat and coconut by stirring constantly in dry saucepan over medium heat for several minutes, until lightly browned.

Add the remaining ingredients to the saucepan and bring to a boil. (WATCH so the pot doesn't overflow and make a mess on your stove).

Reduce heat and simmer for about 30 minutes.

Serves about 4.

Brown Rice (Crispies) Espresso Nut Power Bars

This is another fantastic recipe of Heidi Swanson's that I have been dying to make for over a year. A rainy day finally allowed me to choose making these over running errands. Good call because they are FANTASTIC tasting. Heidi calls them 'Big Sur Power Bars'--here is her post. You can also see her soothing video. I love the use of the brown rice syrup--it was my first time making something with it. Cool idea for a sweetener.

Heidi also says that if you can't find the crisp brown rice cereal, it's fine to use regular rice cereal (for ex: Rice Crispies - just stay clear of "puffed" rice cereal, it will throw the recipe off). Apparently, you can feel free to substitute other types of nuts, seeds, or whatever little goodies you can dream up. But, I made them pretty much exactly as her recipe, except my espresso beans are chocolate covered. Of course they are. And yes, I doubled the recipe for a 9X13 inch pan since we like thicker bars and I have a sneaking suspicion they bind better when they are thicker.

Here's what you'll need (the only thing missing from my picture is the pecans-sorry, forgot to include):

BROWN RICE ESPRESSO POWER BARS (AKA BIG SUR POWER BARS)


1 tablespoon coconut oil (or regular butter)
1 cup pecans, chopped
1 cup slivered almonds
2/3 cup (unsweetened) shredded coconut
1 1/4 cups rolled oats
1 1/2 cups unsweetened crisp brown rice cereal
1 cup brown rice syrup
1/4 cup natural cane sugar
1/2 teaspoon fine-grain sea salt
2 tablespoons ground espresso beans (I used chocolate-covered espresso beans-yum!)
1 teaspoon pure vanilla extract

Preheat oven to 350 degrees. On a rimmed baking sheet, toast the pecans, almonds, and coconut for about 7 minutes, or until the coconut is deeply golden. Toss once or twice along the way.

Meanwhile, grease a baking pan with the coconut oil. If you like thick power bars, opt for an 8 by 8-inch pan; for thinner bars, use a 9 by 13-inch pan.

Mix the toasted nuts, oats, coconut, and brown rice cereal together in a large bowl and set aside.

Combine the brown rice syrup, sugar, salt, espresso, and vanilla in a small saucepan over medium heat and stir constantly as it comes to a boil and thickens just a bit, about 4 minutes. Pour the syrup over the oat/nut/cereal mixture and stir until it is evenly incorporated.

Spread this mixture into the prepared pan and cool to room temperature before cutting into whatever size bars you desire.

Makes approximately 16 to 24 bars.
 

*I have noticed that these bars do better if they are stored in waxed or parchment paper in a tupperware container in the fridge. The cold keeps the bars together since they do not have any fat besides what is in the nuts.

Nutty Chocolate Banana Clusters (aka Nikki's 'Healthy' Cookies)

I must preface this entry by saying 1) I found these to be really good. 2) My husband (who is usually my taste-tester) is a REAL cookie fan and said these were good, but definately not to be called 'cookies'--more like ice-cream toppings or parfait layers.

Having said that, I am SO glad that I made these. They are almost guilt-less treats. Made me want to scrub the toilets or dust the cobwebs just to earn a few more. I read somewhere that they amount to about 79 calories a 'cookie'. And gives you energy to boot. No butter, no eggs, no flour, no sugar. And still good.

Sort of like bread, my healthy cookie search continues. There are just never enough healthy cookies out there! Enjoy!!!!!!!

Thanks Heidi Swanson--recipe courtesy of 101cookbooks.com.



NUTTY DARK CHOCOLATE BANANA CLUSTER 'COOKIES'

3 large ripe bananas, well-mashed (about 1½ cups)
1 teaspoon vanilla extract
1/4 cup coconut oil (can be found at natural food grocery stores like Whole Foods)
2 cups rolled oats
2/3 cup almond meal
1/3 cup coconut, finely shredded and unsweetened (can purchase in bulk foods section at Whole Foods)
1/2 teaspoon cinnamon
1/2 teaspoon fine-grain sea salt
1 teaspoon baking powder
8 ounces mini semi-sweet chocolate chips (or carbo nibs for the vegans out there)

Preheat oven to 350 degrees, --you're going to use the top third rack.

In a large bowl, combine the bananas, vanilla extract and coconut oil. Set aside. Oh, and this is what coconut oil looks like:

In another bowl, whisk together the oats, almond meal, shredded coconut, cinnamon, salt and baking powder. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the chocolate chips.

The dough is a bit looser than a standard cookie dough.

Drop dollops of the dough, each about 2 teaspoons in size, an inch apart onto a parchment- (or Silpat)-lined baking sheet.

Bake for 12 to 14 minutes. Check at 10 to 11 minutes to make sure the bottoms aren't burning. Mine took at least 15 minutes--check that the bottoms are burning--each oven is different.

Makes about 3 dozen 'cookies'.

Coconut Lime Panna Cotta with Caramelized Pineapple

You Put the Lime in the Coconut.....

I’ve been dying to make panna cotta (which literally translates to “cooked cream” in Italian). I just never have heavy cream on hand…but, I did have some coconut milk that needed to be used…

This dessert should really only take you about 10-20 minutes to make depending on whether you serve it with the topping (because it's good on its own too!).

COCONUT LIME PANNA YOGURT PANNA COTTA WITH CARAMELIZED PINEAPPLE

1 cup light coconut milk
4 Tbsp. milk
1 tsp. vanilla extract
1/3 cup honey
1 envelope gelatin (unflavored-NOT Jello—try the Knox brand)
2 containers (5.3 oz) Greek-style, fat-free, yogurt
Zest of one lime

1.5-2 cups pineapple, diced
1 Tbsp. Turbinado (natural brown) sugar
1 Tbsp. light butter

In a small bowl, mix the gelatin with the 4 Tbsp. of milk. Let stand for about 5 minutes to soften the gelatin.

In a saucepan, add the milk. Over medium heat, allow the milk to come to a simmer—do not let it come to a boil. Turn off the flame. Gently scrape the gelatin mixture into the hot milk and whisk to blend.

Add the vanilla extract, lime zest, and honey. Stir in the two containers of yogurt.

Gently pour the mixture into 6 small ramekins or cups. Place the containers in the refrigerator for at least 4 hours.

Caramelized Pineapple Topping:

In saucepan, melt butter over medium heat. Stir in the pineapple and sugar and let the sugar dissolve. Continue to "cook" and let the pineapple caramelize for about 10 minutes. Stir occasionally. Let the pineapple cool.

To serve:
Evenly divide the cooled topping over the cold panna cottas and serve.

Creamy, sweet, tart....tropical delight.

Under Skilled Supervision: Coconut Cupcakes

Yes, I am FULLY aware that this recipe is nowhere near nutritious--but I promise to return with a healthier recipe or two in a month or so. As with everything in life, moderation is key. And without splurges, we all become cranky misers.

It was my daughter's 1st birthday and I had been thinking about having these cupcakes. Both my mother in law & I (separately) thought to use this recipe. It's one of the most requested & commented upon recipes from Ina Garten. Here is a link to her original recipe & user comments.

I have a confession though....besides frosting, adding toppings, and fooling with the liners, I hardly did anything but watch my pregnant sister in law make these. I wanted to make sure she felt truly included (ha!). I have excellent supervision skills, though, and feel that in itself is enough to warrant a post. Also, I spent an entire day looking for those cute little liners & ended up in the ghetto....I have to use the picture somewhere! For the record, I have, indeed made them in the past.

A few changes we made from the original recipe were to 1) toast the sweetened coconut that went on top 2) use unsweetened, but FROZEN fresh coconut inside the cupcakes, and 3) use yogurt-covered blueberries for the top (to make them look like eggs since birds were our theme)

COCONUT CUPCAKES (WITH CREAM CHEESE FROSTING)

3/4 pound (3 sticks) unsalted butter, room temperature
2 cups sugar
5 extra-large eggs at room temperature
1 1/2 teaspoons pure vanilla extract
1 1/2 teaspoons pure almond extract
3 cups flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1 cup buttermilk
14 ounces sweetened, shredded coconut

For the frosting:
1 pound cream cheese at room temperature
3/4 pound (3 sticks) unsalted butter, room temperature
1 teaspoon pure vanilla extract
1/2 teaspoon pure almond extract
1 1/2 pounds confectioners' sugar, sifted

Preheat the oven to 325 degrees F.

In the bowl of an electric mixer fitted with the paddle attachment, cream the butter and sugar on high speed until light and fluffy, about 5 minutes. With the mixer on low speed, add the eggs, 1 at a time, scraping down the bowl after each addition. Add the vanilla and almond extracts and mix well.

In a separate bowl, sift together the flour, baking powder, baking soda, and salt. In 3 parts, alternately add the dry ingredients and the buttermilk to the batter, beginning and ending with the dry. Mix until just combined. Fold in 7 ounces of coconut.

Line a muffin pan with paper liners. Fill each liner to the top with batter. Bake for 25 to 35 minutes, until the tops are brown and a toothpick comes out clean. Allow to cool in the pan for 15 minutes. Remove to a baking rack and cool completely.

Meanwhile, make the frosting. In the bowl of an electric mixer fitted with the paddle attachment, on low speed, cream together the cream cheese, butter, and vanilla and almond extracts. Add the confectioners' sugar and mix until smooth.

Frost the cupcakes and sprinkle with the remaining coconut.


In case anyone is wondering, they were DELICIOUS!!!!! The cream cheese frosting & almond flavoring makes them the best coconut cupcakes I've ever had. The birthday girl couldn't stop cramming them into her mouth either.