Chicken and Wild Rice Soup

A throwback recipe to when my oldest kid looked like this:

Here's my little buddy helper. I gave him some more celery to play with and when I looked over later he'd balanced it perfectly on the side of his chair. Weird.

Chicken and Wild Rice Soup

¼ cup butter
1 finely chopped onion
½ - 1 cup frozen corn
4 stalks of celery, sliced

2 cups carrots, sliced
¼ cup all-purpose flour
6 cups chicken broth (can use bouillon)
2 cups cooked wild rice
1 pound boneless, skinless chicken breasts (about 2 large)
½ teaspoon curry powder
½ teaspoon mustard powder
½ teaspoon dried parsley
½ teaspoon black pepper
2 cups nonfat half-and-half

Melt butter in a large soup pot over medium heat. Stir in the onion, celery, and carrots and sauté for 5 minutes. Then add flour and stir well. Add remaining spices and incorporate. Over medium heat, gradually pour in the chicken broth, stirring constantly until all has been added. Bring just to a boil and then reduce heat to low and let simmer. Add chicken breasts to the low simmering pot, cook uncovered, stirring occasionally. Don’t let soup come to a real boil at this time to keep the chicken tender.

 

Once chicken is cooked through (160 degrees) remove to a plate. Next, add the rice, and corn, allow to heat through and then pour in the half-and-half. Chop or shred the chicken into bit sized pieces and return to soup pot. Let simmer, covered, for another half an hour or until ready to eat.

*Notes: For those of you out there who may not be curry fans, DON'T leave it out! There isn't a strong curry flavor, but it does add a sweet kick that was amazing! I also don’t measure these veggie amounts, I just load it up! 

*Could be made GF, by taking out flour completely or by subbing in some tapioca startch or rice flour.

Five Spice Bread

Caleb claims that this is the best bread he's ever eaten in his whole life, EVER! Better save the recipe then.

Five Spice Bread

• 3/4 c milk
• 1/2 c water
• 1.5 tsp yeast
• 2 tsp vanilla
• 1/4 c honey
• 1 tsp molasses
• 1 tsp Chinese 5 Spice
• 2 Tbs oil or melted butter
• 1 tsp salt
• 1.5 c whole wheat white flour
• 1.5 c bread flour

Start by proofing the yeast in warm, but not hot water.  In a large bowl prepare the other wet ingredients with the whole wheat white flour, salt and spice.  Next add the yeast, water and milk and stir together. Add one cup of the bread flour, mix together. Add the last half cup of bread flour little by little as you knead the dough. Keep kneading and adding the flour until you have a soft texture that is tacky, but releases from your hands easily.

Cover with plastic wrap, sprayed with cooking spray, and let rise in a warm spot for about an hour.

Punch dough down and work into balls for rolls (I usually make 16, smaller sized rolls, but can make 12 good size rolls too). Place dough balls on a baking sheet with non-stick foil, cover again with the sprayed plastic wrap and let rise again for about 30 min-1 hour depending on warmth of rise location.

Bake at 375 for 10-12 minutes. Will lightly brown on top and feel set when touched on the sides.  Cool on wire rack.

Banana Oat & Flax Pancakes

I saw a recipe similar to this from Amazon last week, so I decided to adapt it to my own preferences and pantry.  We ended up with a delicious, thick pancake that wasn't as gummy as other banana pancakes we've tried.

Banana Oat & Flax Pancakes

• 1 banana
• 2 c old fashioned oats
• 2 Tbs ground flax seed
• 1 tsp baking powder
• 2 egg whites
• 2 Tbs natural sweetener (I use coconut palm sugar, but you could use maple syrup, honey, agave, or just plain cane sugar too)
• 1.5 c milk of choice (we used vanilla soy milk)
  
  Flavor Options:
• For a "gingerbread" pancake which is what we did, add 1 tsp nutmeg and 1 tsp ginger
• For next time I want to try 1 tsp cinnamon with 1/2 tsp nutmeg for more of a banana bread flavor
• Could try adding 1 Tbs of apple cider vinegar to the milk for a buttermilk pancake tang

Add all ingredients to a blender and blend until smooth. Cook on a griddle or in a pan until set, flipping halfway through. These pancakes did not stick to our griddle, but for best results, test yours for sticking and use a spray or oil if needed.

Sorry I didn't get better pictures of the pancakes, we snarfed them down because they were so good, and I didn't think of saving the recipe till later.

Cinnamon Apple Muffins (GF, Grain Free, Dairy Free, Soy Free)

This recipe was inspired from a GF zucchini loaf found here. Given the amount of changes I was making and the lack of success I've had with these kinds of recipes in the past my expectations were low.

Then I was blown away!  My kids and I could not stop popping these delicious bites in our mouths!  Absolute winners!

Cinnamon Apple Muffins

• 6 egg whites
• 2 cups shredded apples (approximately 3 large-med apples)
• 1 Tbsp. vanilla extract
• 1 cup coconut sugar
• 1/4 cup organic coconut oil, melted
• ¼ cup natural apple sauce (no sugar added)
• ¼ tsp. salt
• ½ tsp. baking soda
• 1 tsp. baking powder
• 2 ½ cups almond flour
• ½ cup coconut flour
• 1½ tsp. ground cinnamon
• ¼ tsp. fresh lemon zest
• Optional – Cinnamon Sugar garnish of 3 Tbs coconut sugar + 1.5 tsp cinnamon

Instructions

1. Preheat oven to 350 degrees F.
2. In a large bowl; beat egg whites until they are fluffy. Add apple, vanilla extract and coconut sugar and lemon zest; mix well. Slowly add coconut oil and continue to mix.
3. In a separate bowl, combine all dry ingredients; mix well to combine, then add the dry ingredients to the wet mixture. Stir well until wet and dry mixtures are combined and there are no lumps in the batter.  This will be like very wet cookie dough.
4. Prepare your mini muffin tin with oil, butter, or cooking spray, whatever you prefer. Drop batter into mini muffin tin cups using a rounded half tablespoon. Shape as desired, trying to keep the size even across all of the muffins. If using the optional sugar garnish, sprinkle that on top of the muffins at this point.
5. Bake for 20 minutes or until they feel solid throughout when punctured.  Remove from pan and let cool on wire rack.
   

Sinless Banana Oat Cookies

A Sinless Banana Cookie recipe was going viral on Facebook last month.  I made it, but thought, "I can do better."  Here's that recipe but with some Kim touches. 

A play on baked oatmeal, but put into a cookie form.  Good as a snack, on the go breakfast or dessert, just be prepared for a very soft cookie.

Sinless Banana Oat Cookies

• 2 ripe bananas
• 1 cup quick oats
• 1 heaping Tbs natural PB
• 1 Tbs coconut sugar
• ¼ tsp salt
• ½ c mini chocolate chips (optional but recommended)

Mash bananas well. Mix all ingredients with the bananas. Scoop by rounded ½ Tbs onto a lined baking sheet. Bake at 350 for about 12 mins.

Layered Apple Baked Oatmeal

One of my favorite breakfasts of all time - good enough to even be dessert, but healthy enough for anytime of day.

Layered Apple Baked Oatmeal

Apple Layer:
·         3 medium apples, peeled and sliced thin, or shredded (use the apples you like, I've done gala, granny smith, and a mix of the 2 with great results)
·         1/2 tsp cinnamon
·         2 Tbs sweetener (I use coconut sugar, but you could also use pure maple sugar or just brown sugar)

Oatmeal Layer:
·         2 Tbs coconut sugar (can sub pure maple syrup or brown sugar)
·         1 tsp cinnamon
·         Dashes of nutmeg and pumpkin pie spice to taste (optional)
·         4 egg whites
·         1.5 c. natural apple sauce (no added sweeteners)
·         2.5 c old fashioned oats (sometimes called rolled oats, not quick or instant)
·         2 c milk of choice (I’ve been using vanilla soy milk, but cow’s milk or almond milk I’m sure would be great too.  If you are using a plain milk, you might think about adding a small splash of vanilla extract, about ¼ tsp)

To Make:

Preheat oven for 350 degrees. Grease a medium casserole dish (I used coconut oil rubbed all around, but butter or a cooking spray is fine). Add all ingredients for the apple layer and toss about until the sweetener and spices are evenly distributed among the apples. Trying to evenly spread them out in the dish.

In a large bowl melt your coconut oil (or butter), then add the sweetener and cinnamon giving the mixture a good stir until incorporated. Next add the egg whites, apple sauce and oats, stirring and beating the whites until everything is mixed and it looks like very loose cookie dough. Add milk last, stir until the mixture is even then pour it all over the apples in the prepared dish.

Bake at 350 for 45 minutes then check. Continue baking until the top layer is lightly browned and set. The inside will be gooey yummy like a custard pudding.  Serve warm, or keep in the fridge. I like to warm leftovers up and add a splash of milk.

Butternut Squash Pizza Crust

My cousin introduced me to this crust and I love it! Makes for yummy traditional pizza or BBQ chicken. Enjoy!

Butternut Squash Pizza Crust

• 3 Cups Mashed Butternut Squash
• 1 Cup fine corn meal
• 3/4 Cup ground oats (measure after grinding or buy oatmeal flour)
• 1/4 tsp Salt
• 1/8 tsp Black Pepper
• 2 egg whites
• 1 tsp Dried Oregano
• pizza toppings

Begin by preparing the squash for roasting. Cut the squash in half lengthwise and scoop out the seeds. Lay cut side down in a roasting pan and fill halfway with water. Cook in a 200 C (400 F) oven for 40minutes to 1 hour (adding more water as needed to top up), or until a fork can easily pierce the flesh of the squash. Let cool, then scoop out the flesh.

In a large bowl combine 3 cups of squash with the egg whites, corn meal, ground oats, salt, pepper, and dried oregano. Stir to combine.

Scoop the mixture onto a parchment lined (I use non-stick foil) tray and use your fingers to create small circles (about 8 inches) or onto a lined pizza pan, making sure that the edges are a little bit thicker. Bake in a 425 F (220 C) oven for 20-30 minutes or until the edges are crisp and golden and the center is set (and can peel away from the paper). The time for this will depend on the thickness and dimensions of your crust. Top with toppings and bake for another 10 minutes. Let sit a few minutes before cutting and serving.

TIP: This crust is thin and no-rise which means it can be a little soggy as it sits. To reheat with a crisp crust, put the slices in a dry pan over med-low to low heat. Cover and let the pizza warm through, this shouldn't take very long as it is a thin pizza.  It will be crisp on bottom and gooey on top. Enjoy!

Pre-baked, topped, and ready to pop back in the oven:

 Kid approved!

Adapted from wholeheartedeats.com - squash pizza