Tag Archives: Healthy

Broccoli Bites

I recently got a job as a nanny to two ADORABLE two-year-olds.  They are just about the cutest twins you’ll ever see and sometimes I can’t believe I get to play with them all day.  It’s pretty much the best job ever. But every job has its challenges.  Mine is vegetables.  Getting toddlers to eat good stuff isn’t easy.

I’ve noticed that when I give them options, they eat all of the things they like, then leave the other stuff on the plate.  To fix this, I decided to start making food that is all mixed together so they can’t separate it.

I was telling my sister, Beth, about my dilemma over the phone and she mentioned broccoli bites!  I looked them up on Pinterest and google but didn’t find a recipe I liked.  So I came up with my own.  The concept is simple.  Take all the things you want a kid to eat, bind it together with eggs, make it taste yummy with cheese, then bake it like cookies!

I decided to use chicken, broccoli, carrots, and rice.  Next time I might try something like corn, chicken, mushrooms, and peppers.  Whatever direction you decide to go, your kids (and YOU) will love these easy-to-eat, hand-held, no-mess bites!

The process goes like this:  First, cook everything to mush.  Mash it up with an egg or two.  Then add breadcrumbs and cheese till it’s the right consistency.  Scoop.  Bake at 400.  EAT!

Enjoy!

Abby Hughes

Broccoli Bites
 
Prep time
Cook time
Total time
 
These fun-to-eat bites will be sure to dazzle your kids while giving them the nutrition they need!
Author:
Recipe type: Appetizer
Serves: 4 servings
Ingredients
  • 1 Head Broccoli (cooked soft, drained)
  • 2 Medium Carrots (cooked soft)
  • 1 Large Chicken Breast (cooked and shredded)
  • ½ Medium Onion, chopped (can be cooked with carrots or broccoli)
  • 1½ C. Cooked Rice
  • 1½ C. Shredded Cheddar Cheese
  • Salt and Pepper to Taste
  • 2 Eggs
Instructions
  1. Preheat oven to 400 degrees.
  2. Combine all ingredients except eggs in a large bowl.
  3. Smash with a fork to mix, then add salt and pepper to taste (garlic powder and herbs may be added as well).
  4. Stir in the eggs.
  5. Line a baking sheet with aluminum foil or bakers parchment.
  6. Using a cookie scoop, spoon the mixture onto the tray, being sure they don't touch. (they can be placed closely because they don't spread).
  7. Bake for 10-12 minutes or until the cheese is bubbly and the tops are golden brown.
Notes
Depending on the size of your eggs, chicken breast, head of broccoli, etc. You may find that the "dough" is too wet or too dry. If it's too wet and doesn't hold together, add a little whole wheat flour or bread crumbs to the mixture. If too dry, and an extra egg. 🙂

 

 

 

Avocado Brownies

That’s right.  You heard me.  Avocado BROWNIES.

My initial reaction was, “gross… I have to try these!” And when I did, they were surprisingly fudgy and delicious!

I have mentioned before how I have an addiction to chocolate.  I’m not kidding… chocolate addiction is very real and very serious, kids.  Indulge responsibly.   I’m on the road to recovery, but after Valentine’s, I had a pretty big relapse.  I’ve been clean for about 45 minutes.  I’m confessing this to you because I want you to know that you’re not alone.  You can get help.  These brownies can help you.  They’re packed with healthy fats and antioxidants.

I think it’s important to note here that fat contains 9 calories to the gram (compared to carbs being only 4 calories per gram), so if you’re counting calories, these don’t really help you.  BUT, I want to reiterate the importance of the CONTENT of those calories.  For example, you can eat one regular-sized cookie or you can eat 4 cups of broccoli.  Same calories.  But your body responds entirely different based on what you are putting inside.  So these brownies are an improvement, but you should still practice self-control. 😉

Okay, back to the important stuff.  These brownies are full of healthy fats and contain more nutrition than the empty calories of normal brownies.  Most people who tried them loved them! …with the exception of one 10-year-old boy who thought they were an abominable lie against everything pure and good.  So, 14 out of 15 people enjoyed them.  Not bad odds if you ask me.  A lot better than Grape Nuts, and they’re still in business!

I made these two or three times and tweaked the recipe a tad.  The original recipe post from the Frugal Mom has really great pictures where you can see the fudgy richness and everything.  Here’s the link if you want to check it out.

The only reason I made changes was that I didn’t have coconut flour. I also felt that the frosting needed more honey and cocoa powder.  I added some salt because salt really helps to round out the flavors in baked goods.  And I doubled the vanilla because, well, I always do that. 😉

TIPS: Make sure your avocados are pretty soft.  If they are too firm, they won’t have as much fudginess (which is the most important thing in a brownie if you ask me).  If you don’t like fudgy brownies and want them more cake-like, add another egg to the batter (this also works for box mixes and cookies).  Secondly, make sure you let them cool all the way.  If you get too impatient like I did, you will burn your mouth.

I hope you get the chance to make these!  They really are yummy!  Let me know what you think!  Comment and share!

-Abby Hughes

Fudgy Avocado Brownies
 
Prep time
Cook time
Total time
 
Fudgy, rich, and delicious. Perfect for those relentless chocolate cravings.
Author:
Recipe type: Dessert
Serves: 20 Brownies
Ingredients
  • 1½ cup Dark Chocolate Chips
  • 2 TBS Coconut Oil
  • 2 cups Avocado Puree (4-5 medium hass avocados, soft)
  • 1 cup Honey
  • 2½ tsp. Vanilla Extract
  • 3 Eggs
  • ½ tsp. Salt
  • 1 cup Cocoa Powder
  • ½ cup Coconut Flour (I used coconut protein flour)
Instructions
  1. Preheat your oven to 400 degrees F.
  2. Line the base of a 9x13 inch pan with parchment paper allowing some overhang. Grease or spray pan.
  3. Melt the dark chocolate and coconut oil in the microwave or over a double boiler.
  4. Puree the avocados in a food processor.
  5. Stir one cup avocado, ½ cup honey, and vanilla into the cooled chocolate.
  6. Add eggs, one at a time.
  7. Stir in coconut flour, ¼ tsp salt, and ½ cup cocoa powder just until mixed.
  8. Pour batter into pan and bake for 12-15 minutes.
  9. While the brownies cook, combine the other cup of avocado, ½ cup honey, ¼ tsp. salt, ½ tsp. vanilla, and ½ cup cocoa powder in the food processor to make the frosting.
  10. When the brownies are done, cool completely before removing from the pan.
  11. Spread frosting in an even layer on top of brownies.
  12. Cut and enjoy!

 

Roasted Red Pepper Hummus

I’ve been cooped up at home with mono for the
past three days,  so with all that free time,
I’ve cooked up quite a few recipes I’m excited
to share (avocado brownies being my favorite)!!!

But today I’m sharing homemade hummus!  I love hummus with pita chips or celery sticks and carrots.  It’s a great healthy snack and a tasty addition to a salad!  There are all different kinds of hummus flavors that I like, but I went with Roasted Red Pepper.  I think next time I’ll have to do a garlic lime hummus or taco spices maybe.  It’s really easy to put your own spin on this recipe with whatever spices and flavors you want to use.

I started with two cans of garbanzo beans (chickpeas), one jar of roasted red peppers, and some olive oil.  I had that in the food processor ready to blend, then I started to get creative. I had about half a cup of sun-dried tomatoes packed in oil in the fridge.  That when in.  Then a couple teaspoons of garlic.  Half a cup of lemon juice.  Then I decided to turn up the heat.  So, I tossed in a jalapeño pepper and two heaping tablespoons of cayenne. Some salt and pepper to taste, and it was done!

I love to cook this way.  For something like hummus, you don’t need a recipe.  You can be spontaneous and imaginative and just get completely carried away with flavors.  The important things are chickpeas and olive oil (and in my opinion garlic), but after that, it’s your recipe!

I’m giving you the recipe for my hummus, but I hope you use it as more of a guide to creating whatever you want with the things you already have in your fridge!  That’s what makes it fun!

Thanks for reading!

Abby Hughes

Roasted Red Pepper Hummus
 
This is a versatile recipe for hummus that's great for a snack, on a salad, or as an appetizer.
Author:
Recipe type: Healthy Snack or Appetizer
Cuisine: Mediterranean
Serves: approx. 24 oz.
Ingredients
  • 2 cans of garbanzo beans
  • 1 small jar of fire roasted peppers
  • ½ c. sun-dried tomatoes packed in oil
  • 1 to 1½ jalapenos roughly chopped with seeds
  • 2 Tbs minced garlic or 3-4 cloves
  • 3 Tbs. olive oil
  • 3 Tbs lemon juice
  • 2 Tbs cayenne pepper optional
  • salt and pepper to taste
  • fresh cilantro or parsley for garnish
Instructions
  1. Put all ingredients in food processor and blend until smooth.
  2. Scrape the sides as necessary.
  3. Taste and adjust seasonings or flavors as desired.

Parmesan Baked Tomatoes

The frost is almost upon us!  That means it’s time to harvest the herbs!


I work at The Celtic Cup Coffee House in the small town of Tullahoma, Tennessee.  I don’t have my own herb garden, but The Celtic Cup does.  I love getting to use the fresh herbs when I bake quiches, casseroles, and savory scones.

Today I harvested all the basil for the winter months.  If you’ve never processed herbs before, you probably think it’s really complicated.  At least, that’s what I used to think.  I know there are a couple different ways to do it.  Drying herbs actually does take a while, so I prefer freezing them.  I think it preserves the flavors better, too.  It’s really a lot easier and faster than I imagined.  All you have to do is snip the entire plant, wash, pluck the leaves, and freeze  on a towel-lined sheet pan.  After about half an hour, the leaves should be stiff enough to store in a plastic freezer bag for the winter.  It’s that simple!

While we’re on the subject of basil, last week I made some delicious parmesan baked tomatoes.  I love how all the local markets are just bursting with fresh fruits and veggies from the garden this time of year.  I bought some beautiful plump red tomatoes and thought I would get creative.  All they needed was some leftover basil pesto and a hearty sprinkle of cheese.  Voila! Parmesan baked tomatoes! So fast and simple, but delicious and comforting.  They taste like pizza!  You can make them as a side dish or just a healthy snack.

I’m not religiously gluten free or anything, but I think I feel better when I stay away from bread.  So, to accompany the tomatoes, I baked some chicken and made fresh broccoli salad.  This broccoli salad was at my friend’s wedding last weekend.  It was so good I had to make it for myself.

Together it was the perfect guilt free/gluten free dinner!  It only takes about 30 minutes to make, so I hope this meal will find it’s way into your week as a tasty and stress free option!

Abby Hughes

Parmesan Baked Tomatoes
 
Prep time
Cook time
Total time
 
A quick and tasty side dish or snack.
Author:
Recipe type: Side Dish
Serves: 12 slices
Ingredients
  • 3 ripe medium tomatoes
  • ½ cup basil pesto
  • ½ cup grated Parmesan cheese
Instructions
  1. Preheat oven to 415 degrees.
  2. Thick slice the tomatoes and place on a parchment-lined sheet pan
  3. Spread about a tablespoon (more or less to taste) of basil pesto on each slice.
  4. Bake for about 8 minutes.
  5. Sprinkle the Parmesan cheese on top and broil on high until the cheese is lightly browned (about 4 minutes).
  6. Enjoy!

 

 

Broccoli Salad
 
Prep time
Total time
 
A light brunch or dinner side.
Author:
Recipe type: Side Dish
Serves: 8 servings
Ingredients
  • 1 head broccoli
  • 1 head cauliflower
  • 1 medium red onion
  • ½ c. Craisins (dried cranberries)
  • ½ c. roasted unsalted sunflower seeds
Dressing
  • ¼ c. sugar
  • ¼ c. white distilled vinegar
  • ½ c. mayo
  • ½ tsp. salt
  • 1 tsp. pepper
Instructions
  1. Chop broccoli and cauliflower into small bite-sized pieces.
  2. Small dice red onion.
  3. In a large bowl, whisk together the sugar, vinegar, mayo, salt, and pepper.
  4. Add chopped broccoli, cauliflower, onion, craisins, and sunflower seeds.
  5. Toss to coat all ingredients.
  6. Enjoy!