recipes – Page 10 – GUTSy Performance Nutrition

Apple Cinnamon Doughnuts

December 13, 2016by Rebecca7 Comments

I made it to the end of a whole year of nutrition grad school and on the last day of finals I made doughnuts to ~~celebrate~~ bake off the mad I experienced when the server went down and locked me out of my four-hour final.

If this sounds overly dramatic, it is. I had really been looking forward to resting my mind from amines, amides, carboxyls, thiols, esters, etc., and waking up on a Saturday morning to finish it all off was last on my favorite list when all I really wanted was to go visit farmers at the market and finally get in the holiday spirit. In any case, I eventually got to take my final and do all of that because I finally regained access at 8:00 pm Friday evening and I decided to forge on and finish the class rather than waiting another day. Perhaps it was the extra study time, that I was better prepared than I thought, or that some of my fellow students are even more dramatic than me, but the final only took a little over three hours, wasn’t nearly as painful as I was envisioning, and I landed a solid score off the whole ordeal.

Or maybe it was the doughnuts.

These apple cinnamon doughnuts are brought to you by my forced change of plans and at 2:30 pm on a Friday before the big final, they 1. tasted absolutely delicious 2. did not cause a sugar rush/crash that would have made a fun* experience even better and 3. may or may not taste exactly like a bakery doughnut because I haven’t had one since early high school.

You have been warned.

As I mentioned in my last post with pie, and also back when I made cookies, I’ve really been torn when it comes to sugary, indulgent treats around the holidays–but also generally. I tend to eat a “treat” every single day after dinner, but often it is fruit and cereal or a bit of dark chocolate. When I do indulge in the more decadent desserts, I’m often shocked at how sweet they are and I retreat back to fruit pretty quickly. This wasn’t always the case.

Also, I get the urge to experiment for this space every few weeks or William requests some sort of dessert or friends bring over treats–so my life is not entirely devoid of sweets.

I learned about carbohydrate and sugar metabolism this last term and also did a bunch of research on which alternative sugars to recommend. The important thing is that all types of sugar are hard on our systems in too high amounts and we as a society eat way too much of them. Second, I favor alternative sugars because they contain just enough other nutrients to not tax our systems quite as much and most are a little less sweet. Fructose in its refined state, (think high fructose corn syrup and/or white table sugar) heavily taxes the liver and according to some research, leads to decreased leptin, our satiety hormone, and increased grehlin, which is our hunger hormone. So we crave more and more and are never really satisfied. Unlike refined fructose, the sugar in whole fruits doesn’t have the same effect and there is evidence that this is the case because some of the phyto (plant) nutrients like quercetin in whole fruits block or slow down sugar absorption.

One of the less processed sugars that I hadn’t tried until recently was coconut sugar. I had avoided mostly because I’ve slowly been reducing all sugar over the years but also because the coconut craze has had me questioning the sustainability of coconut water, oil, sugar, flour, etc., with it all being so popular. I was handed a big bag of coconut sugar recently, however, and after trying it out here, I liked the results. It didn’t make me jittery or crave more like regular white sugar and the doughnuts were quite sweet enough, but not too much so. Coconut sugar does have a lower glycemic index and more nutrients than regular sugar, and can be used cup for cup in recipes. If you’re baking this season, it might be a nice ingredient to experiment with.

Apple Cinnamon Doughnuts, makes 4-5
1 Tbs. ground flax
3 Tbs. warm water
1/4 cup millet flour
1/4 cup brown rice flour
2 Tbs. coconut sugar
2 Tbs. almond meal
1/2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. sea salt
1/4 cup almond milk
2 Tbs. applesauce
1 Tbs. coconut oil
1 tsp. vanilla
1/2 an apple, peeled + medium-diced
2 Tbs. coconut sugar + heaping 1/4 tsp cinnamon for the topping
1-2 tsp. coconut oil, melted

Oil and flour the doughnut pan and preheat the oven to 350 degrees F. If you’ve no doughnut pan, these can be made in a standard muffin pan; they won’t be doughnut shaped but they’ll taste just the same.
Whisk the ground flax together with the water in a small bowl and set aside for a few minutes.
Combine the dry ingredients in a large bowl and mix well and then go back to the flax mixture and add the remaining liquids to it. Stir it all together to combine.
Pour the liquids into the dry ingredients and stir briefly until the whole thing is just combined. Gently fold in the apples.
Spoon the batter into the doughnut pan, making sure not to overfill. Bake for 15-18 minutes until they are lightly golden brown at the edges. Remove from the oven and pan, and cool.
For the topping, switch the oven over to broil and then place a bowl of melted coconut oil and a plate of cinnamon sugar in an assembly line next to the doughnuts.
Dip the top of each doughnut into the oil mixture briefly and then dip and roll it in the cinnamon sugar. Set on a baking sheet or sturdy foil and repeat with the others. Then transfer them all to the oven, just under the broiler, and allow the sugars to caramelize briefly. This should take no more than 2-3 minutes and may take less. Be careful not to scorch their tops!
Remove from the oven and serve warm, if possible.

Autumn, Nutrition + Health, Winter

Pumpkin Pie + Holiday Thoughts

November 21, 2016November 7, 2018by Rebecca2 Comments

The Recipe Redux theme for November is healthy holiday baking. If you’re new to this space, The Recipe Redux is a monthly recipe challenge, founded by three registered dietitians, which I participate in. The challenges are always focused on taking delicious dishes, keeping them delicious, but making them better for us.

In light of this season, I’ve been doing a bit of reflection on where I stand in the interchange between decadent holiday foods and how I eat from day to day. Should I splurge and not worry about some of those really not healthy ingredients because it is the holidays, or should I try to capture the essence of health in enjoyable foods because it is the holidays –and we all tend to overeat and regret it later?

Additionally, as a result of all that I’ve been learning of health and nutrition and where I stand right now in aiming to maintain a healthy relationship with food, I’ve been returning to passages from Annemarie Colbin’s Food and Healing:

With all the recent emphasis on “healthy” eating, it is important to remember one thing: Food does not make us healthy. The right kind of food will allow us to reach our maximum health potential, to become as healthy as our genes and constitution may permit. It will support what we are at our best. It will not interfere with our development, but it will also not make us more than what we can be. In short, good food is effective because it is passive. The wrong kind of food will act like a block or a dam, deflecting our growth and thwarting our unfolding. In other words, it will actively create trouble, and make us unhealthy…Good food will nourish us without causing stress, and thus allow our immune system to spend its energy in healing. Thus many different diets will have healing effects. Often it is not just what we eat, but also what we don’t eat that helps us become healthy again.

So my theory right now? Stressing about eating the right kinds of food is not healthful. But neither is eating foods that overtax and/or stress our bodies, foods like highly refined sugars, refined flours/grains, and rancid oils, to name a few. Sure, they’re fine in small quantities infrequently. For the most part however, they’re best avoided, even (and maybe especially) during the holidays. Aren’t we all a little too stressed in this season? Don’t we deserve to feed ourselves and our loved ones foods that have healing qualities?

My advice is to do what you can with what you have. But maybe as you venture into this holiday season, do so a little more mindfully, thinking to yourself, How do I want my body to feel after eating? What foods will nourish me best?

Pumpkin Pie, makes one 9-inch pie
Truthfully, I never liked pumpkin pie until I stopped eating dairy and enjoyed a vegan version of the classic. The creamy custard base always turned me off. Now I love pumpkin pie and count it as one of my favorite flavors. While there are innumerable versions swirling about this time of year, this is the one I make and enjoy. It is adapted from Gena Hamshaw’s pie in Food52 Vegan and while I enjoy her version, I’ve changed it a bit so dates are the primary sweetener and, in my years-long quest to find a good gluten-free and vegan pie crust with no coconut oil (which I cannot stand in fat-heavy pastry doughs), I’ve finally come to a closer-to-whole-foods crust that tastes like what I think a pie crust should. It gets extra points for not needing to be rolled, chilled, or being difficult to work with. Enjoy!

filling:
2 1/2 cups baked + pureed pumpkin or winter squash, or canned puree
1 cup cashews, soaked for at least 4 hours
1 cup medjool dates (about 10)
2 tsp. pure vanilla extract
1/4 tsp. sea salt
2 Tbs. tapioca starch
2 Tbs. blackstrap molasses
1 tsp. cinnamon
1/2 tsp. ginger
1/4 tsp. nutmeg
a couple good pinches of cloves

crust:
1 cup rolled oats
1/4 cup + 2 Tbs. almond meal/flour
3/4 cup millet flour
pinch of sea salt
4 1/2 Tbs. good quality canola oil
3 Tbs. maple syrup
3/4 tsp. vanilla

Begin by baking the pumpkin or squash, if using, and soaking the cashews in water a few hours ahead of time.
Then, soak the dates in warm water for about an hour to soften up. Once the dates have soaked, keep 1/2 cup of their soaking liquid and put in a food processor along with the pitted dates, vanilla, and salt. Puree until completely smooth.
Into the food processor with the date puree, add the soaked and drained cashews, starch, molasses, and spices. Puree again, until completely smooth. Then add the pumpkin and puree once again until completely mixed. Then set aside to make the crust.
At this point, preheat the oven to 350 degrees F.
Finely grind the oats into a flour using either a food processor or coffee grinder.
Then, in a mixing bowl, whisk together the oats, almond and millet flours and salt.
In a liquid measuring cup, stir together the oil, maple syrup and vanilla. Then pour the liquids over the dry ingredients and mix together with a fork until the dough is evenly moistened.
Dump the entire mixture into a 9-inch pie pan, and with your fingers, spread the dough across the bottom and up the sides. A flat-bottomed measuring cup, glass, or mini rolling pin helps smooth the bottom.
Crimp the edges, and then fill the crust with the pumpkin mixture.
Bake for 35-40 minutes, until the filling is a golden brown.
Remove from the oven and let cool completely before serving.

Autumn, Nutrition + Health

Apple, Fennel + Pomegranate Quinoa Salad

October 21, 2016November 7, 2018by Rebecca2 Comments

For my birthday in May 2006, my college roommate and good friend gave me a paper bag full of apples. To this day, I consider it to be one of the simplest and most thoughtful of gifts.

Though I tend to avoid using them in recipes (because I eat them all fresh), apples are my all-time favorite food and I tend to be persnickety about what a good apple tastes like. I have a slight obsession with the kind of apples that can’t be found in most grocery stores and with unique names like Zabergau Reinette, Poundsweet, and Sheepnose. There used to be an old-timer named Joe at the Corvallis market this time of year who would talk my ear off about the 100+ heirloom apple varieties in his orchard while handing me slices to taste, each with a different complex flavor. Basically, I looked forward to market day just to hear his apple stories.

When I was working in Ireland several summers back, I traipsed around counting, weighing, and mostly eating berries all day but one of my highlights was the day Andy asked if I’d like a tour of the orchard. I practically jumped in the jeep before the words were out of his mouth. Prior to that, I toured a couple orchards in northern Washington during my experience at the farm & cooking school, Quilasascut. I was the nerdy annoying girl asking too many complex questions the day we visited the apple trees. And before that in pomology, my favorite class at UCD, we visited farmers who, like Joe, had orchards filled with hundreds of varieties. On our farm tours, we walked and talked, eating apples all the while.

Basically, I love any chance to follow farmers around all day letting them share some of their wisdom about apples.

If ever I come into possession of a few acres to plant a gazillion ancient apple varieties, I might be on to a new calling. In the meantime, I’m trying to convince William to tear out all the ~~worthless~~ pretty flowering cherry trees in our front yard and replace them with apples. He’s basically the yard maintenance guy in this household and after all the work he put into those cherries this summer with no payout, he’s mostly convinced.

Apple, Fennel + Pomegranate Quinoa Salad, serves 4

For this month’s Recipe Redux, we were asked to show what’s in our Plant Protein Power Bowls, or what I refer to as grain salads. Packed with protein, fiber and color, plant power bowls are trendy and delicious. William and I happen to eat some variation of a one-dish grain salad for dinner at least a couple times each week and have been since way before eating plant-based or from a power/Buddha/yoga/nourish/etc.-bowl became a thing. This one, with it’s seemingly interesting ingredient combination, came together out of what was on hand one evening–and because from previous experience, I love the caramelizy-sweet fennel, fresh sage and apple combination. The kale, quinoa, and baby lima beans just happen to be good additions and the pomegranate seeds provide a little festive something extra. I made this twice in a row and much to my dismay and delight, William (who avoids leftovers) took most of what was left for lunch. This little well-rounded salad was so good, colorful, and as I said, festive, that I might just be making it again for some of our upcoming holidays. Enjoy!

3/4 cup quinoa
1 1/2 cups water
1 1/2 Tbs. olive oil, divided
1/2 red onion, thinly sliced
1 small fennel bulb, thinly sliced
2 cups cooked baby lima beans (or other white bean)
2-3 cups finely chopped kale
1-2 Tbs. fresh sage leaves, minced
1 small apple, sliced thin
1/2 cup pomegranate seeds
1/2 cup roasted/toasted hazelnuts, coarsely chopped
1-3 Tbs. apple cider vinegar, use to taste
sea salt + pepper, to taste

Rinse and drain the quinoa and then place it, along with the 1 1/2 cups water in a small saucepan. Bring to a boil, lower the heat, cover, and simmer for 15-20 minutes. Set aside to cool.
In a sauté pan over medium-high, heat 1/2 Tbs. olive oil and then sauté the onion and fennel, about 5-8 minutes, until both are soft and golden. Remove from the heat and slide into a big bowl, along with the cooled quinoa, and lima beans.
In a small bowl, combine the chopped kale and remaining tablespoon of oil with your hands, gently squeezing the kale to soften it up a bit. Then combine it, along with the sage, sliced apple, pomegranate and hazelnuts, to the quinoa mixture.
Add 1-3 Tbs. apple cider vinegar, tasting as you go, and season with salt and pepper as needed.