Baked Huminta

A traditional corn dish from my hometown of Cochabamba.

To make it spicy, add an additional 1 teaspoon red pepper flakes.

Baked Huminta
Print Recipe
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Baked Huminta
Print Recipe
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Ingredients
Adjust servings: people
Units:
Instructions
  1. Preheat oven to 375. Butter a 9 x 12 baking dish.
  2. Place four cups of corn with melted butter in food processor (or blender) and puree.
  3. Pour into a bowl and repeat. This time add the anise seeds, salt and red pepper flakes. Pour into bowl with first batch of corn and mix well. Add cheese and mix well.
  4. Pour into buttered baking dish and bake for 45 - 50 minutes until corn is set.
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Lemon Zest Roasted Asparagus

Fresh, tender asparagus is a delectable taste of spring. It is also a wonderfully nutritious food, high in folate and vitamin K which improves bone health by improving calcium absorption.

For a weeknight dinner, place the Rosemary Honey-Glazed Salmon in the center of the baking sheet and roast salmon and asparagus together.
Serve with brown rice, quinoa or couscous mixed with a handful of finely chopped nuts.

Fresh asparagus
Lemon Roasted Asparagus
Print Recipe
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Fresh asparagus
Lemon Roasted Asparagus
Print Recipe
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Servings Prep Time
8 people 10 minutes
Cook Time
20-25 minutes
Ingredients
Adjust servings: people
Units:
Instructions
  1. Preheat oven to 350.
  2. Wash asparagus and trim the ends. Place on a large-rimmed baking sheet.
  3. Drizzle extra-virgin olive oil and lemon juice over asparagus, sprinkle lemon zest, salt and pepper on and toss.
  4. Place in oven and roast 8 – 10 minutes, toss and roast another 8 – 10 minutes until tips begin to brown.
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Rosemary Honey-Glazed Salmon

Raw salmon fillet
Rosemary Honey-Glazed Salmon
Print Recipe
Servings Prep Time
8 servings 10 minutes
Cook Time
25 minutes
Servings Prep Time
8 servings 10 minutes
Cook Time
25 minutes
Raw salmon fillet
Rosemary Honey-Glazed Salmon
Print Recipe
Servings Prep Time
8 servings 10 minutes
Cook Time
25 minutes
Servings Prep Time
8 servings 10 minutes
Cook Time
25 minutes
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Preheat oven to 400 degrees. Brush 2 rimmed 17 by 12-inch baking pans with extra-virgin olive oil. Place half of salmon in center of pan of one pan. Repeat with the other pan, placing the second salmon in the second pan.
  2. In a small bowl mix together Dijon, honey and rosemary. Brush evenly over top of salmon then sprinkle with salt and pepper.
  3. Bake in preheated oven 18 - 20 minutes, or until center is just barely cooked through (it will cook another couple of minutes after it comes out of the oven. Remove and let rest 5 minutes. Cut salmon into portions. Serve warm.
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Roast Pork Tenderloin with Rosemary and Garlic

The simplicity of this dish makes it one of my favorite ways to prepare pork tenderloin. Rosemary has a lovely fragrance and flavor, but did you know it also has strong health benefits?

[su_expanding_quote_web source_site=”Organic Facts” source_url=”https://www.organicfacts.net/health-benefits/herbs-and-spices/rosemary.html” full_quote=”Some of the most interesting and unique health benefits of rosemary include its ability to boost memory, improve mood, reduce inflammation, relieve pain, protect the immune system, stimulate circulation, detoxify the body, protect the body from bacterial infections, prevent premature aging, and heal skin conditions.ertain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.” short_quote=”Some of the unique health benefits of rosemary include its ability to boost memory, improve mood, reduce inflammation, “]

This pairs nicely with the Mashed Sweet Potatoes with Red Bell Pepper and Kale and Brussels Sprouts . Salad

Or serve it with Mushroom Barley Risotto and Spinach Orange Salad

Tenderloin leftovers can be stored to use later in the week, sliced thinly for sandwiches or in a Tuscan Rice Salad.

Roast Pork Tenderloin with Rosemary and Garlic
Print Recipe
Servings Prep Time
4 10 minutes
Cook Time
40 minutes
Servings Prep Time
4 10 minutes
Cook Time
40 minutes
Roast Pork Tenderloin with Rosemary and Garlic
Print Recipe
Servings Prep Time
4 10 minutes
Cook Time
40 minutes
Servings Prep Time
4 10 minutes
Cook Time
40 minutes
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 375°.
  2. Finely chop garlic and rosemary. Mix in a small bowl with salt and Dijon mustard
  3. Spread all over pork tenderloin, sprinkle black pepper all over
  4. Roast in oven 40 minutes or until thermometer inserted into thickest part of loin registers 140°.
  5. Remove from oven, cover and let rest 10 minutes.
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Healthy Pumpkin Waffles

Pumpkins generally seem to be relegated to Thanksgiving pies. But pumpkins are nutrient-rich and add lovely flavor and texture to food. I’ve learned to keep a can or two of organic pumpkin puree (making sure to check label lists pumpkin as the only ingredient) in my pantry.

Pumpkin gives a nutritious start to the day in breakfast. I use pumpkin puree (homemade or canned) in oatmeal, breakfast breads (muffins and loafs) and pancakes/waffles.

Add some defrosted berries on top for extra yumminess and nutrition.

Or mash fresh fruit (berries, mango, peach) into a  couple of tablespoons of cream cheese, sweeten with some honey and make waffle “sammies” (one of my favorite concepts from Weelicious), a waffle sandwich cut into four for little hands to hold. Makes a wonderful breakfast-on-the-go (using frozen waffles popped quickly into the toaster), a fun school lunch or afternoon snack.

 

Pumpkin Waffles
Print Recipe
Servings
12 4-inch waffles
Servings
12 4-inch waffles
Pumpkin Waffles
Print Recipe
Servings
12 4-inch waffles
Servings
12 4-inch waffles
Ingredients
Adjust servings: 4-inch waffles
Units:
Instructions
  1. Preheat waffle iron.
  2. Sift first 7 ingredients into a bowl.
  3. In a separate bowl whisk the remaining ingredients.
  4. Whisk the dry ingredients into the liquid mixture and whisk until smooth.
  5. Pour about 1/2 cup of the pumpkin batter into a waffle iron that’s been buttered or greased and cook according to manufacturer’s directions.
Recipe Notes

Serve with maple syrup or make into sandwiches using cream cheese and whatever other fillings you desire.

Allow to cool, place in a ziploc bag, label and freeze. When ready, place in toaster oven or oven at 300 and heat for 10 minutes or until heated through.

Source:

Weelicious: Pumpkin Waffles

 

 

 

 

Source:

Weelicious: Pumpkin Weelicious: Pumpkin Waffles

http://weelicious.com/2010/01/14/pumpkin-waffles/

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Nutrient-Rich Mashed Sweet Potatoes with Red Bell Pepper

Sweet potatoes are far more nutrient rich and have less calories than white potatoes; one medium spud containes 400% of daily requirment for vitamin A, is rich in vitamins B6 and C, potassium, fiber and beta-carotene.

[su_expanding_quote_web source_site=”Medical News Today” source_url=”http://www.medicalnewstoday.com/articles/281438.php” right_quote=”Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.” short_quote=”Consuming foods rich in beta-carotene may reduce the risk of cancer”]

These mashed potatoes with the additional superfoods red bell pepper and onion, make not only a delicious meal but also boosts our immune system.

Variations:

  • Use 2 leeks, washed well and thinly sliced, instead of onion and bell pepper
  • Instead of red bell pepper, use poblano pepper
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Mashed Sweet Potatoes with Red Bell Pepper
Print Recipe
Servings
4
Servings
4
Ingredients
Adjust servings:
Units:
Instructions
  1. If the sweet potatoes are not organic, peel them. Cut into bite-size pieces and place in a saucepan. Put in salt, cover and bring to a boil. Turn down heat and simmer until tender, 15 – 20 minutes.
  2. Meanwhile heat canola oil in a skillet. Place onion in skillet and cook, stirring occasionally until it is transparent about 8 – 10 minutes. Add red bell pepper, mix in and cook another 10 minutes until bell pepper is tender.
  3. Drain sweet potatoes. Place back in saucepan and mash. Add 1/2 cup of broth, mash again. If it is too dry, mix in another 1/2 cup of broth or more until it has the consistency you prefer. Mix in onion/red bell pepper mix, season with salt and black pepper and serve.
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Strawberry Banana Oatmeal Bites

It’s a great option for making ahead for busy mornings: a) on the weekend to enjoy a couple and freeze the rest b) make the night before.

It’s also a great example of creativity:

  1. Use 1 cup of whole-wheat flour and 1 cup oats instead of 2 cups oats
  2. Substitute another fruit for the strawberries. In the midst of making them one morning I realized someone had eaten all the strawberries, yikes! No worries, I chopped up sliced pineapple I had on hand.
  3. Use frozen strawberries (or other berries).
  4. With or without nuts of any kind. I discovered pistachio and strawberry is a delightful combination!
Juicy strawberry with banana
Strawberry Banana Oatmeal Bites
Print Recipe
Servings
18 mini muffins
Servings
18 mini muffins
Juicy strawberry with banana
Strawberry Banana Oatmeal Bites
Print Recipe
Servings
18 mini muffins
Servings
18 mini muffins
Ingredients
Adjust servings: mini muffins
Units:
Instructions
  1. Preheat the oven to 350. Brush 12 cups in a muffin tin with melted butter, coconut oil or extra-virgin olive oil.
  2. Combine the oats, brown sugar, baking powder and salt in a large bowl and stir until thoroughly mixed.
  3. In a separate bowl, whisk together eggs, banana, milk and vanilla.
  4. Add the wet ingredients to the dry ingredients and stir until blended.
  5. Stir in walnut, ground flax seed and strawberries.
  6. Spoon the oatmeal mixture into prepared muffin tin.
  7. Bake uncovered for 22-25 minutes or until oatmeal is lightly browned and a toothpick inserted into the middle comes out clean.
Recipe Notes

An Emily Bites Original

From Emilybites.com: Strawberry Banana Oatmeal Bites

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Sweet Potato Pancakes

This is one of my favorite pancake recipes, delicious and leaves the belly feeling full and happy. Whenever I have sweet potato on my weekly menu (either to roast or cook stovetop), I add an extra sweet potato to have for these pancakes or for Sweet Potato Oatmeal. If I’m not going to use it immediately, I freeze the puree. You can also use butternut squash or pumpkin puree (canned is fine) instead.

Sweet potatoes
Sweet Potato Pancakes
Print Recipe
Servings
4
Servings
4
Sweet potatoes
Sweet Potato Pancakes
Print Recipe
Servings
4
Servings
4
Ingredients
Adjust servings:
Units:
Instructions
  1. In a bowl, whisk together the flour, baking powder, cinnamon, nutmeg, and salt.
  2. In a separate bowl, whisk together the remaining ingredients.
  3. Gradually add the dry ingredients to the wet ingredients and stir until just combined.
  4. Heat a large skillet or griddle over medium heat and lightly coat with butter or oil. Pour about 1 tablespoon of the pancake mixture onto the griddle, making as many pancakes as will fit and cook for 2 minutes.
  5. Flip the pancakes and cook for one minute longer.
  6. Top with homemade cranberry sauce, pureed mixed berries or pear compote
Recipe Notes

Serve with maple syrup and chopped nuts on top.

Weelicious: Sweet Potato Pancakes

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Meatless or Not Lentil Chili

Make it vegan by leaving out the beef. It’s also an easy way to make a dinner for both omnivores and non-vegans. Cook the ground beef separately, set aside. Once the chili is cooked split it into two pots and add the cooked beef into one of the pots. I’ve made it vegan, with ground turkey, bison or beef.

It pairs wonderfully with cornbread.

Serve with Mixed Green Salad with Cranberries and Orange and dinner is complete.

My favorite cornbread is the Skillet Cornbread from 100daysofrealfood.com

Lentil Beef Chili
Print Recipe
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Lentil Beef Chili
Print Recipe
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Ingredients
Adjust servings:
Units:
Instructions
  1. Heat heavy large pot over medium-high heat. Add ground beef and cook until beef is brown, crumbling with fork about 5 minutes. Drain well, and put in separate dish. Cover and set aside.
  2. Heat oil in the pot over medium-high. Add onion, leeks, red bell pepper, green bell pepper and sauté until onion is tender, about 8 minutes. Add garlic, marjoram, oregano and basil and cook 2 -3 more minutes. Add beef, lentils, tomatoes, water, chili salt and pepper and mix in. Cover and simmer until lentils are tender, stirring occasionally, about 1 1/2 hours.
  3. Place cheese, onion, parsley and yogurt in small bowls. Ladle lentil chili into bowls and let everyone top off their chili with cheese, onion, parsley and/or yogurt to their liking.
Recipe Notes

Modified from
Epicurious: Lentil Beef Chili

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Carrot Apple Muffins

Loaded with carrots, apples, pecans and raisins these muffins fill the belly and get the day off to a good nutritious start.

They can also convert from breakfast food to a teatime delight with cream cheese icing and coconut sprinkled on top. Simply mix 2–4 tablespoons of cream cheese with half that amount (1–2 tablespoons) of plain Greek yogurt, 1/2 teaspoon of vanilla and just enough sugar to suit your taste.

carrot muffins
Carrot Apple Muffins
Print Recipe
18 muffins
carrot muffins
Carrot Apple Muffins
Print Recipe
18 muffins
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 350°F. Oil eighteen 1/2-cup muffin cups.
  2. Into a large bowl sift together flour, baking soda, cardamom, and salt and whisk in sugar.
  3. Coarsely shred enough carrots to measure 2 cups and chop pecans. Add shredded carrots and pecans to flour mixture with raisins and coconut and toss well.
  4. In a bowl whisk together eggs, brown sugar, oil, applesauce and vanilla. Core apple and coarsely shred. Stir shredded apple into egg mixture. Add to flour mixture, stirring until batter is just combined well.
  5. Divide batter among muffin cups, filling them three-fourths full, and bake in middle of oven until puffed and a tester comes out clean, 15 to 20 minutes.
Recipe Notes

Instead of spelt flour, use 1 cup whole-wheat flour and 1 cup white flour.

I like using spelt flour because it is more nutritious than white (wheat) flour, but is also light whereas whole-wheat flour makes the muffins dense.

 

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