Saturday, October 7, 2017

Pumpkin Protein Muffins with Honey Goat Cheese Frosting

Fall is one of my favorite seasons but not because I am a pumpkin spice latte type. Crisp air, sweaters, football, stews & chili, and squash make me happy. My husband and I are eating healthier by trying not to skip breakfast. So I adapted some recipes to come up with these delicious and healthy pumpkin protein muffins with honey goat cheese frosting. Each muffin with frosting has roughly 12 grams of protein and only 169 calories.

Pumpkin Protein Muffins

1 large egg
1 large egg white
¼ cup pure pumpkin puree
1 large banana , cut into chunks
½ cup all-natural almond butter
¼ cup pure maple syrup
2 scoops favorite vanilla whey protein powder (mine is 27g of protein per scoop)
½ tsp . baking powder
½ tsp . ground cinnamon
¼ tsp . sea salt (or Himalayan salt)
1 dash ground nutmeg

Preheat oven to 350° F.

Prepare twelve muffin cups by lining with muffin papers or coating with spray.

Place egg, egg white, pumpkin, banana, almond butter, and maple syrup in blender; cover. Blend for 30 seconds.

Add protein powder, baking powder, cinnamon, salt, and nutmeg; cover. Blend until smooth.
Divide batter evenly among prepared muffin cups.

Bake 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.

Transfer muffins to rack to cool.

Honey Goat Cheese Frosting
For this goat cheese frosting, you can use Chèvre goat cheese or try full fat cream cheese or neaufchatel cheese. Whichever you use, make sure it is full fat and softened to room temperature.

8 oz goat cheese softened to room temperature 1/4 cup raw honey
1 teaspoon vanilla extract
1-2 teaspoons milk (coconut, nut, cow, or goat milk works great, soy milk hasn't worked for me though)


Place the goat cheese, honey, and vanilla extract in a mixing bowl. You can use a hand or  stand mixer. Beat on medium speed.

Add milk one teaspoon at a time until the frosting reaches desired creaminess. 

Spread immediately on cooled muffins. The muffins and frosting hold up well in the refrigerator so you can choose to frost all at once or the morning of eating.

Saturday, November 12, 2016

Overfishing: Decling Seafood Stock is a Reality

Wild fish stocks have steadily declined around the world. Much of this is due to the worldwide increased popularity of sushi. One particular favorite sushi fish is declining, the bluefin tuna. The red belly meat of the bluefin tuna was used as cat food in Japan. Ironically, it wasn’t until Westerners began to develop a hankering for sushi in the 70s and started to gobble up toro that the Japanese gave it a try. They too got hooked & the world started to see more and more bluefin tuna on sushi menus worldwide.

Unfortunately, bluefin tuna are reproductive late bloomers & aren't mature to reproduce until almost 8 years old. The increased demand for bluefin & their late reproduction has led to something near a 90% decrease in the bluefin population. As foodies we must eat responsibly & demand global policies for responsible farming/harvesting/fishing/ranching/hunting. If we don't, the food and world we love won't exist for future generations to enjoy. 

Please read the article, A sushi master's lament


Saturday, December 19, 2015

Homemade Cream of Whatever...

Many people use cream of mushroom/tomato/potato/chicken/celery for their favorite holiday recipes. However, back in the day my grandparents made many of these "cream of whatevers" for use in their favorite dishes. Below is the basic recipe for a thick white sauce base to make your own "cream of whatever." As I have some dear friends who are gluten intolerant/allergic or lactose intolerant, I have included information on how to adjust appropriately.

Basic White Sauce:

3 Tablespoons butter or oil
3 Tablespoons flour
1/4 teaspoon salt
dash of pepper
1-1/4 cup liquid, milk or stock

Melt butter or oil in saucepan. Stir in flour and seasonings. Cook over medium heat until bubbly. Add liquid slowly, stirring with wire whisk to prevent lumps. Cook until thick. Makes 1 cup or 1 can of condensed soup.

Tomato Soup: Use tomato juice for the liquid. Add dashes of garlic, onion powder, basil and oregano.

Chicken Soup: Use chicken broth for half the liquid. Add 1/4 t. poultry seasoning or sage.

Mushroom/celery/chive soup: Saute 1/4 C chopped mushrooms, celery or chives and 1 T minced onion in butter before adding flour.

Gluten Free Suggestion:  Use a gluten-free flour (rice, tapioca, etc.) or cornstarch instead of flour

Lactose Free Suggestion: Use stock rather than milk & oil rather than butter.