Healthy Lactation Brownies (No Oil, Butter or Eggs)

August 15th, 2017 | Posted by Milana in Dessert | Recipes - (0 Comments)

INGREDIENTS:

2 cups white whole wheat flour
1/2 cup unsweetened cacao or cocoa powder
1-1/4 cup evaporated cane sugar (if you like your brownies a little sweeter, add an additional 1/4 cup)
2 Tbsp Flaxseed Meal
5 Tbsp Brewer's Yeast (I bought mine from Amazon)
1 -1/2 teaspoons baking soda
1/4 teaspoon of salt
1 -1/2 teaspoon vanilla extract
1/2 cup applesauce
2-3 Tbsp Water
2 cups finely shredded zucchini (about 2 medium)*
1/2 cup dark chocolate chunks (optional)

*Note: If you have picky children that will not eat these if they see any green specs from the zucchini; peel the zucchini, and purée them instead of shredding them. Guaranteed to fool the most pickiest person.

DIRECTIONS:

Heat oven to 350F. Grease 2 8×8 baking pans with cooking spray if you're looking for thick brownies or a 9×13 if looking for regular brownies. I used coconut oil cooking spray. In a large mixing bowl combine all dry ingredients. Then add wet ingredients and stir until just combined. Mix in chocolate chunks. Do not over mix or it will result in tough Brownies. Pour into baking pan and spread evenly with spatula. Sprinkle just a few more chocolate chunks on top. If using 8×8 pan size. Bake for 35-40 min. If using 9×13, bake 25-30 min or until tester comes out clean when poked in the center of the brownies.

Lactation Brownies are healthy for everyone regardless if breastfeeding or not. After consuming one piece about 7 hours before pumping, I noticed a 1.5 ounce increase in milk production.

Makes 32 servings.

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Rating: 5.0/5 (2 votes cast)

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Shole (Russian Paella)

May 23rd, 2017 | Posted by Milana in Lunch/Dinner | Recipes - (0 Comments)

This recipe is originally my moms and it’s the most perfect Shole recipe out there. However, women from my country tend to cook according to memory and never really measure anything. So, after playing around with the ingredients after 3 years I have finally gotten the measurements down to a T and now it comes out the same every single time!

INGREDIENTS:

2 Tbsp Avocado Oil

1 large Sweet Onion, chopped

2 Medium Carrots, diced

3-5oz. Skinless Chicken thighs (bones reserved for stock)

1/2 tsp ground turmeric

1/2 tsp ground coriander

1/2 tsp ground pepper

1-1/2 tsp sea salt

2 Tbsp Tomato Paste or 2 Large Tomatoes, chopped

2 Cups Organic Low Sodium Chicken Stock (optional)

1.5 Liters Boiling Water (if not using chicken stock, add 2 more cups of water

2 Cups washed and drained Rice

2 bunches cilantro, washed, dried and chopped

DIRECTIONS:

In a 10 quart pot, heat oil. Add onions, carrots and chicken and bones. Sauté on high until chicken changes color. About 5 min. Add stock/water, spices, and tomatoes/paste. Stir and bring to a boil. Lower the heat to medium low and simmer for 40 min uncovered. Remove the bones. Add rice and stir continuously every 5 min for 20 min until rice absorbs water and thickens. Turn off heat and add chopped cilantro. Stir and serve. Enjoy!

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Rating: 5.0/5 (2 votes cast)

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Shakshukah (Mediterranean Spiced Tomatoes with Eggs)

May 7th, 2017 | Posted by Milana in Breakfast/Brunch | Recipes - (0 Comments)


Shakshuka is very popular in The Middle East. It comes from Libyan, Egyptian, Tunisian, Algerian and Moroccan Origin. Can be enjoyed for breakfast, lunch or dinner. Everyone has their own favorite way of making it. However, the real traditional way is eggs poached in a sauce of tomatoes, chili peppers, onions and often spiced with cumin.  

I personally like it with sweet onions, baby Bella mushrooms, small compari tomatoes, fresh basil, garlic, Spinach, cumin, and Mediterranean spice zahtar. Comes out heavenly.  What I love about this dish is its versatility. You can add your favorite vegetables to the tomato base or leave it as is. Here is the recipe to my favorite version. 

INGREDIENTS:

1-1/2 Tbsp Olive Oil (not extra virgin)

1 small sweet onion finely chopped or 2 small shallots 

2 cloves garlic, minced

1 10. Oz container baby Bella mushrooms, sliced

1/2 tsp zahtar spice, can be found in any Mediterranean supermarket

1/4-1/2 tsp sea salt, divided

1/4 tsp ground black pepper 

8 Compari Tomatoes, quartered (you may use 3 chopped stem tomatoes instead)

8 leaves of fresh basil, chopped ( or 1 tsp Dried)
1/4-1/2 tsp ground cumin

4-6 eggs

DIRECTIONS:

Heat a large skillet over high heat. Add oil, onions and half of the salt. Lower heat to medium and sauté until transluscent (about 3-5 min). Add garlic, sauté an additional min. Increase heat back to high and add mushrooms and half of the zahtar spice. Stir and Sauté for 4 min. Add tomatoes, cumin, pepper, and the rest of the salt. Stir and sauté for another 4 min. Add Basil and stir.  Make room with wooden spatula to crack 4 eggs and sprinkle with the rest of the zahtar on top of the eggs. Close lid and simmer on medium low heat until the egg whites set. About 5 min. Enjoy with some crusty bread to soak up the yolk along with the yummy tomato veggie sauce. 






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Rating: 5.0/5 (2 votes cast)

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Coconut Curry Chicken

April 15th, 2017 | Posted by Milana in Indian Cuisine | Lunch/Dinner - (0 Comments)

INGREDIENTS:

4-8 Boneless, Skinless Chicken Thighs (this can be made with 2lbs Boneless, Skinless Chicken Breasts as well)

Salt and pepper to taste

1- 1/2 Tbsp Avocado Oil

2 Tbsp curry powder

1 sweet onion, thinly sliced

2 cloves garlic, minced

1 can reduced Fat (14 ounce) coconut milk

1 can No Salt Added (14.5 ounce) diced tomatoes

1 can No Salt Added (8 ounce) tomato sauce

2 Tbsp sugar (I used Maple Syrup)

DIRECTIONS:

Season the chicken chunks with salt and pepper.

Mix curry powder and oil. Heat a 6qt sauce pan over medium-high heat and add the curry oil mixture. Heat curry oil for 1 minute.

Add garlic and onions and cook for 1 minute.

Add chicken chunks and toss lightly to coat with the curry oil mixture.

Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is no longer pink in center and juices run clear.

Pour coconut milk, diced tomatoes, tomato sauce, and sugar into the pan, and stir to combine. Cover and simmer, stirring occasionally, approximately 30 to 40 minutes.

Serve immediately, over rice. Enjoy!

**Original recipe adapted from Salu Salo Recipes.

 

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Rating: 5.0/5 (2 votes cast)

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Iranian Eggplant Dip (Kashk-e-Bademjan )

April 15th, 2017 | Posted by Milana in Appetizers | Recipes - (0 Comments)

*photo was taken by Sabrina. 

INGREDIENTS:

2 Large Eggplant, peeled and sliced 1/2″ thick

Olive oil cooking spray

Sea salt and pepper

1-1/2 Tbsp double concentrated tomato paste

1/4 Cup warm water

1/2 tsp ground turmeric

5 cloves garlic, minced

1 sweet onion, thinly sliced

2 Tbsp Olive Oil (not extra virgin)

1/2 tsp smoked paprika

2 Tbsp Greek Yogurt

1 Tbsp Sour cream (can use Tofutti’s Sour Supreme to make non dairy)

DIRECTIONS:

Heat oven to 400F. Line baking sheet with parchment paper. Season both sides of Eggplant slices with salt and pepper. Liberally spray with oil on both sides and roast for 10-15 on one side. Flip and roast an additional 5-10 min. 

In the meantime, using a large skillet (12″). Sauté onions and garlic with turmeric and salt to taste until translucent (about 20 min on medium low heat. Set half of the onions mixture aside for garnish. 

Chop the eggplant and add it to the onions in the pan. Mix the water with the tomato past and add it to the eggplant. Add the smoked paprika and sauté for an additional 15 min on med low heat. 

Turn off heat and stir in the yogurt and sour cream. Serve in a bowl garnished with the reserved caramelized onions along with warm, fluffy pita. Enjoy. 

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Rating: 5.0/5 (2 votes cast)

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Persian Tahdig

March 19th, 2017 | Posted by Milana in Lunch/Dinner | Recipes - (0 Comments)

Thanx to my Dad, I was able to master his recipe! My dad is half Persian and is also an amazing cook. His passion for his Persian culture is incredible. With that being said, Persian cuisine is one of my favorite and I always wanted to master the art of making Tahdig. I love the flavor and color that the saffron flower contributes to this epic dish. I’m happy to be able to share this recipe with all of you. 

INGREDIENTS:

2 Cups of Basmati Rice

4 cups of water

1-1/2 tsp of Saffron Flower

1/2 tsp Raw Sugar

1/4 Cup warm water

1-2 Tbsp Sea Salt

1/4 Cup Avocado Oil

DIRECTIONS:

1.  In a large bowl, wash the rice about 5 times until the water runs clear. 

2. Soak your rice with a Tbsp or 2 of salt for about 2-3 hours. 

3.  In the meantime, grind the Saffron with the sugar in a mortar and pestle. Add it to the warm water and stir. Set aside. 

4. Fill a medium pot halfway with water and bring to a boil. Add the rice with the salted water. Bring to a boil again. Boil for 2-3 min. Drain in a fine mesh strainer.  Rinse the pot with water to ensure all rice is out. 

5. Put the pot back on the stove on medium heat. Add the Saffron water and oil. Gently layer the rice over the Saffron mixture. Do not stir. Make 4 holes with the back of a wooden spatula. Put a paper towel over the pot and cover with the lid. Let simmer on medium-low flame for 30 min. 

6. To serve, fluff rice onto serving plate until you reach the bottom of the yellow crispy Tahdig. Invert Tahdig over the rice on the platter and enjoy!

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Rating: 5.0/5 (2 votes cast)

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Ricotta Blueberry Cake

February 17th, 2017 | Posted by Milana in Dessert | Recipes - (0 Comments)


INGREDIENTS:

1-1/2 cup whole wheat pastry flour ( or any flour on hand should work, except gluten free flour)

1 tsp baking powder

1/2 tsp baking soda

1/2 cup unrefined sugar + 2 tablespoons, you can use 3/4 cup if you like

1 cup ricotta cheese, (I used low fat)

2 organic large eggs

1/4 cup low fat milk

Juice of two limes or lemons

1 -1/2 cup fresh organic blueberries, washed and dried very well, (I used the salad spinner to dry them)

9″ springform pan, coated with baking spray
DIRECTIONS:

Preheat oven to 350 F degrees. In a stand up mixer with wire whisk attachment, mix eggs, sugar, milk, lime juice and cheese. Add flour, baking soda and baking power.

Pour batter into prepared pan and sprinkle berries over batter.
Bake for 55-60 minutes. Cool in pan on a wire rack for at least 30 minutes before removing from the baking pan to cool completely on a wire rack.
Optional: Dust cake with confectioners sugar. Enjoy!

Servings: 8-10

Nutrition analysis:

Calories per serving: 207

Calories from Fat: 37

Total Fat: 4.1 g

    Sat Fat: 1.9g

Cholesterol: 51 mg

Sodium: 138 mg

Total Carbohydrates: 35.2g

    Dietary Fiber: 2.9g

Sugars: 15g

Protein: 7.6g

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Rating: 5.0/5 (2 votes cast)

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Low Fat Baked Ziti

January 15th, 2017 | Posted by Milana in Lunch/Dinner | Recipes - (0 Comments)


INGREDIENTS:

12 oz uncooked white fiber ziti, penne or rotini, boiled 2 min before al dente bec it’ll cook further in the oven, set aside in a pot

1 Jar Trader Joe’s Organic No Salt Added Marinara sauce

1 tsp olive oil

3 cloves garlic, minced

15 oz. package Organic Baby Spinach, washed and dried

2 (10 oz. containers) Mushrooms, sliced

2 tsp dried oregano

2 tbsp chopped fresh basil

kosher salt and fresh pepper to taste

15 oz. Part Skim Ricotta 

1/4 cup grated Parmesan cheese

2 cups (8 oz) shredded part skim mozzarella (I recommend Sargento), divided

2 tsp Olive Oil

olive oil cooking spray 

INGREDIENTS:

Preheat oven to 375°F. Spray a 9×13-inch baking pan with oil spray.

Meanwhile, in a medium saucepan, add olive oil and sauté garlic. Add spinach, salt, pepper and mushrooms. Sautee for a few min until the Mushrooms are tender.  Season with basil, oregano, salt and pepper and Marinara sauce cook an additional 5 minutes. 

Add sauce to the pasta and combine. Add Ricotta, Parmesan cheese, and half of the mozzarella . Mix well then transfer to the baking pan.

Pour the pasta mixture into the prepared pan and spread evenly. Top with the remaining mozzarella. Spray some foil with cooking spray and cover so the cheese doesn’t stick to it. 

Bake for 30 minutes, or until mozzarella is melted and the edges are lightly browned. Let it cool 5 minutes before serving.

Original recipe adapted from Skinny Taste. 

NUTRITION CONTENT:

Yield: About 8-10 servings
 Serving Size: scant 1-1/2 cups

Amount Per Serving:
Smart Points: 8

Points +: 8

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Rating: 5.0/5 (2 votes cast)

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Orange Cranberry Bundt

December 6th, 2016 | Posted by Milana in Dessert | Thanksgiving - (0 Comments)

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INGREDIENTS:

1-1/2 cups white Whole Wheat Flour

2 tsp baking powder

1/4 tsp salt

1 Cup Plain Greek Yogurt or Sour cream

3/4 Cup sugar

3 Large eggs

Zest & Juice of 1 Large Orange

1/4 cup unsweetened Applesauce (if you don’t have applesauce then double the oil and add another 1/4 Cup of sugar)

1/4 Cup Avocado Oil 

1/2 tsp vanilla extract

1-3/4 cups of Fresh Cranberries

GLAZE:

1 Cup Powdered Sugar

1 Tbsp Milk or Half & Half

1/4-1/2 tsp extract of choice (I used coconut)

DIRECTIONS:

Preheat oven to 350F degrees. Spray an 8 or 10 Cup bundt pan with cooking or preferably baking spray. Set aside.

In a medium bowl. Whisk together Flour, baking powder and salt. Set aside. 

In a stand mixer with whisk attachment. Whisk together oil, applesauce and sugar until combined well , about 3 minutes. Add eggs one at a time and mix in until incorporated.

Add the orange juice and zest. Add the sour cream or yogurt. 

When incorporated add the flour mixture slowly on medium low speed scraping down the sides with a spatula. When this is all mixed together stir in the cranberries.

Bake for 50 minutes until a tester comes out clean. Let pan set for 15 minutes after you take the cake out of the oven. Turn over cake unto a wire rack to cool. 

Mix up your glaze ingredients and pour on top of cake after it’s completely cooled. 

Store cake covered in the refrigerator for up to a week. 

**Original Recipe adapted from That’s My Home. 

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Rating: 4.0/5 (5 votes cast)

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Vegan Whipped Potatoes with Chives

November 25th, 2016 | Posted by Milana in Lunch/Dinner | Thanksgiving - (0 Comments)

INGREDIENTS:

8 medium Golden Potatoes (I use Trader Joe’s Brand), peeled and chopped into uniform chunks

1 Tbsp Salt (for boiling water)

3/4 Cup reserved potato stock

2 Tbsp Vegan Shortening

1/2 Cup Trader Joe’s Vegan Spread/Mayo

2 Tbsp Vegan Sour Cream

1/2 tsp finely ground black pepper

3 Tbsp chopped Fresh Chives

Stand/ Hand Mixer with whisk attachment

DIRECTIONS:

Put chopped potatoes into a pot and fill with water, top with a lid and bring to a boil on high heat. Once it starts boiling take the lid off and lower the heat to medium. Boil for about 20-25 min. Reserve 3/4 cups of liquid. Drain the rest. Add your potatoes into the stand mixer or a bowl if you’re using a hand mixer. Add the vegan shortening and with a whisk them on low for a few seconds scraping down the sides to make sure it whips every piece of potato. Slowly add the potato stock until it reaches a smoother consistency. Sometime you don’t need all 3/4 cups of the liquid. Then add the vegan spread, Sour Supreme, Chives and pepper and whip them a few seconds more to combine the ingredients. Done! Delicious, creamy, fast and easy whipped potatoes that everyone will enjoy!

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Rating: 5.0/5 (2 votes cast)

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