Chocolate Chip Zucchini Bread

IMG_2227I love chocolate. I love zucchini. But chocolate AND zucchini sounds like a weird disastrous combo like marshmallows with celery or white chocolate with tomatoes. At least that’s what I thought years ago before I had my first slice of zucchini bread.

Zucchini bread is amazingly moist and lightly sweet, plus, it’s getting you to eat your veggies right?!

They are lovely versatile summer veggies that I absolutely love all year-round, I’ve even made them into pancakes and chips!

For my first attempt at zucchini bread, I followed Chelsea’s Messy Apron blog’s Healthy Greek Yogurt Zucchini Bread. There are many ways to “healthify” your zucchini bread and this recipe does it in every way – from using coconut oil (instead of butter or vegetable oil), dark chocolate chips (instead of milk chocolate), and sneaking in some oats (instead of all white flour).

You will need:

  • 1 bread loaf pan, greased and floured or lined with parchment paper
  • grater
  • blender (if you do not have oat flour)

Ingredients:

  • 1/2 cup low fat greek vanilla yogurt (you can use plain to reduce sugar)
  • 1 1/2 teaspoon vanilla extract
  • 1 egg
  • 1/3 cup of melted coconut oil
  • 2 tablespoons of honey
  • 3 tablespoons of mashed banana
  • 1/2 cup light brown sugar, lightly packed (I think I even used less to cut down sugar)
  • 1/2 cup oat flour, measured after blending
  • 1 cup white or whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 cup grated zucchini
  • 1/2 cup dark chocolate chips or nuts (optional)

IMG_2208First some of your ingredients require some extra prep work: zucchini needs grating, banana needs mashing, and oats need blending. But the results are well worth the effort.

As you start grating the zucchini, wrap handfuls in a paper towel and squeeze out all the water. You don’t want soggy zucchini bread. Do this until you have about 1 cup of grated zucchini. IMG_2210Pre-heat your oven to 325°F.

If you don’t have oat flour at home, that’s ok! I always have some old-fashion oats at home (mostly for baking purposes, secondly for breakfast!) and I just pulse it in my food processor for a few seconds and I’ll have finely ground oat flour that will give the bread some subtle chewiness. IMG_2215In a large bowl mix all your wet ingredients: yogurt, vanilla extract, egg, melted coconut oil, and honey. Add in mashed banana and light brown sugar.

In a small bowl mix all dry ingredients: oat flour, white flour, baking soda, salt, and cinnamon. Mix well.

(I know I accidentally switched around the bowl sizes, I always do this!) IMG_2216Add the dry flour mixture into the wet mixture and stir until just enough to blend everything together. Don’t keep mixing unless you like very dense bread. IMG_2217Lastly, gently stir in the zucchini and optional nuts/chocolate chips. IMG_2218Pour into your greased or lined bread loaf pan. IMG_2219 Set your timer for 40-50 minutes. It’s a big time range but you just have to see if the bread looks “done”- when the sides pull alway from the pan and the top gets a golden brown color. I took mine out at about 46 minutes. IMG_2222I was suppose to wait 10-15 minutes for the bread to cool, but I think I waited 5 and couldn’t help but taste test the softest, perfectly sweetened, and most delicious zucchini bread! IMG_2224

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Healthier Creamy Wild Rice Chicken Soup

IMG_2140 Has anyone ever made a whole recipe just because of one ingredient? I do that all the time, even when it seems impractical or counterproductive. I made this delicious, creamy hearty wild rice and chicken soup for two reasons:

  1. it’s freaking delicious
  2. because I had a container of sour cream

Seems silly just for sour cream, but I had all the other ingredients and a lot of free time. I loosely followed this Cream of Turkey & Wild Rice Soup from Eating WellIMG_2130Step 1. First things first, let’s cook the wild rice. This will take almost 40 minutes, so best to let it cook while we put everything else together. Prepare the rice as the package instructs. You will need about 1 – 1 1/2 cup cooked wild rice. I never realized how expensive wild rice was until I bought it for the first time I made this recipe. The bag I bought was about $12. Yikes! Definitely a grocery splurge. But so worth it if you consider that wild rice tastes great and has a nutty flavor but fills you up with lots of fiber and essential minerals like zinc and folate.

Step 2. You will need:

  • a small pot
  • measuring cup
  • measuring spoon
  • 1 tablespoon of olive oil
  • 2 cups of sliced mushrooms
  • 3/4 cup chopped celery
  • 3/4 cup chopped carrots (I had to make due with baby carrots and extra shredded carrots)

IMG_2131Heat up the olive oil over medium heat in the pot. Add in all the vegetables and cook until softened, for about 5 minutes. IMG_2132Step 2. You will need:

  • 1/4 cup all-purpose flour
  • salt
  • pepper

Add in the flour and coat the cooked vegetables until browned. Sprinkle salt and pepper in for flavor. Cook everything for about 2 minutes. IMG_2133Step 3. Add in:

  • 32 oz of reduced sodium chicken broth (4 cups)

Bring the broth to boil and lower the heat to simmer. IMG_2134Step 4. Add in:

  • 3 cups of shredded chicken (or turkey if you’d like)
  • 1/2 cup reduced-fat or fat-free sour cream
  • 2 tablespoons fresh parsley or dried parsley

Add in the chicken and stir. IMG_2136Step 5. Add in the sour cream and parsley and stir until all ingredients are combined.       Once the soup is heated through, lower the heat enough to just keep the pot warm. Your wild rice should be done soon. Once the rice is ready, add 1 to 1 1/2 cups to the soup and mix well. IMG_2139

IMG_2141Just in time for a rainy day (on the third day of summer, of course, Seattle!)…that’s okay, I got my Netflix and a bowl of this yummy warm soup!

Healthy Protein Balls

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This is my first post as a post-grad! Blame my thesis and the race to the graduate finish line for the lack of updates. Most days I was lucky to have time to eat, much less try new recipes or write blog posts.

At the beginning of this year I did make a real effort to make time to work out and to eat healthier – which meant a lot of meal prepping and healthier snacking. I wanted to up my protein intake, but from non-meat sources.

I absolutely had to try these no-bake protein balls from The Healthy Maven. This is my first time making and eating “energy balls” and this one had all the ingredients I love. There are endless versions out there of these little protein-packed snacks in tons of flavors from carrot cake to chocolate chip. Try ’em all and find your fav!

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You’ll need:

  • mixing bowl
  • measuring spoons
  • liquid measuring cup
  • dry ingredients measuring cup
  • 1/2 cup rolled oats
  • 1/2 cup vanilla whey protein powder (*I used a vegan protein powder that I had at home)
  • 1/2 teaspoon cinnamon
  • 1 tablespoon chia seeds
  • 1/2 cup smooth nut butter (almond, peanut, cashew, whatever you like!)
  • 3 tablespoon honey
  • 1 tsp vanilla extract
  • 1/3 cup add-in (e.g. chocolate chips raisins, etc.)
  • 2-4 tablespoons of liquid (I used almond milk, but you can use water, soy, regular milk)
  • air tight container

In your large mixing bowl add in the oats, protein powder, cinnamon, and chia seeds. Mix. 25901572902_86c4a35835_z

Next add in the nut butter, honey and vanilla. Stir, stir, stir! 25901667012_4139594f84_z

After everything is thoroughly mixed, it should be sticky but still dry and crumbly. Add in your raisins, chocolate chips, or other add-ins you desire. This gives it some extra flavor and texture.

Here’s the fun, messy part. Start with 1 tablespoon of the liquid and mix everything with your hands. If the mixture is still pretty crumbly and not holding shape, then add another tablespoon of liquid. Repeat this until it is the desired texture and you feel like you can shape it into balls. If it’s too dry, it will fall apart, if there’s too much liquid it will be very messy and won’t hold it’s shape. 25393375863_90d61dd5ca_z

Roll into bite-size balls and place in a container. Put it in the fridge for 30 minutes to set.

The 30 minutes felt like such a long time, I couldn’t want to try it! When I finally did, I was so excited to find a recipe for a delicious, healthy, super-filling, and protein-packed snack! These are easy to take anywhere, great for a mid-afternoon snack to carry you over to dinner. The energy balls look small but are so dense with nut butter and oats that just one will make you feel pretty full. I added raisins and they were the perfect touch of sweetness! These should keep for about 2 weeks in the fridge. 25393600673_b87260bc89_zNow that school’s out (forever!), I hope I have more time to try and share new recipes. Don’t worry, I may be trying to eat healthier, but that does not mean the end of desserts and decadent sweets for Sweet Therapy.

Ham & Egg “Muffins”

While everyone is posting sweet holiday treats: cookies, cakes, pies, and bars…I’m marching to the beat of my own drum by posting a healthy breakfast recipe! Maybe I just can’t wait for the new year and start new goals.

These little muffins are paleo-friendly, gluten-free, protein-packed, easy-to-make, annnnnddddd….delicious!

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I saw these on Pintrest the other day and decided to make them. It only requires 3 ingredients that are among my kitchen staples: sandwich meat, eggs, and black pepper- I had no excuses.

What you will need (makes 6):

  • regular 12-cup muffin pan
  • something to grease the pan with: butter, olive oil, coconut oil, etc.
  • 6 eggs
  • 12-18 slices of deli meat
  • black pepper or other spices/seasonings

22759082090_bd8ab47590_kI had this giant family-size package of deli meat that was a combo of ham and turkey, so I made the “cups” with both kinds. I experimented with how many slices I would need. To keep the egg from spilling over the pan, you’ll need at least two slices, but an extra slice will help!

Pre-heat the oven for 350°F.

Grease 6 of the muffin pan molds lightly with oil or butter. Fit each cup with the deli meat. 22921099486_215f26cfcf_kCrack 1 egg gently into each cup and it should fit perfectly.

Sprinkle the egg with your choice of spices/ seasoning. Go crazy, add whatever spices your tastebuds like: sea salt, basil, parsley, black pepper.  For some pep in your step in the morning add paprika or red chili pepper flakes. 22947088345_a4fbaabece_k

Bake in the oven for about 20 minutes until the whites are solid and the yolk is soft. Opps! I did burn the ham a little the first time! 22759072750_57cd3a7511_kThese delicious “muffins” are great to heat up the next day for a quick, filling breakfast out the door. The protein will help keep you satiated until lunch!

This is just your base recipe – from here add your own flair, here’s some ideas to get you started:

  • scramble the egg
  • add chopped mushrooms
  • add a little bit of cheese
  • add…..BACON! or turkey bacon to keep it somewhat healthy
  • add chopped bell peppers
  • add spinach
  • add onion
  • add asparagus

What would you add? Comment below!

 

 

Overnight Oatmeal aka “Summer Porridge”

Summer is no where near Seattle right now but I am completely obsessed with overnight oatmeal and it’s a great breakfast any time of the year. When I first tried this, I couldn’t believe how amazingly delicious and easy this was. After the first time I tried it my only thought was: “Next time, must double recipe!”

The Yummy Life has a great starter recipe with five different variations like Blueberry Maple which so far is my favorite one.

For the basic recipe you will need:

  • 1 airtight container or mason jar (everything tastes better in a mason jar!)
  • 1/4 cup uncooked old fashioned rolled oats (do not try to use steel cut or other kinds)
  • 1/3 cup milk (e.g. soy, almond, hemp, rice, cow, coconut)
  • 1/4 cup Greek yogurt
  • 1 to 1 1/2 teaspoon dried Chia seeds
  • 2 teaspoon pure real maple syrup
  • 1/4 cup blueberries
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Ch-ch-chia! These little guys are a great healthy, vegan source of Omega-3, minerals and fiber. When they come into contact with liquids, they form gelatinous coating and provides satiety.

2015-01-08 20.43.52For a busy grad student like me I need a meal I can throw together fast and overnight oatmeal is a dream come true. I grab a jar, throw in the oats, milk, yogurt, and chia seeds. Then I add the maple syrup and shake it all up! 

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Lastly add the fruit and let it sit overnight in the refrigerator for up to 2 days.

2015-01-11 12.56.22Voila, you have amazing, delicious, healthy, satisfying, convenient breakfast for any time of the year.

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Browned Butternut Squash Warm Quinoa Salad

Welcome to 2015! While we are all embracing our resolutions to eat healthier, it doesn’t mean we have to sacrifice taste and a full belly. Let’s kick off the new year with this recipe that I adapted from Chow’s Browned Butternut Squash Couscous recipeCHOW is one of my favorite foodie/recipe websites!

2014-11-27 16.35.41You’ll need:

  • 1 butternut squash (about 1.5 lbs)
  • 2 teaspoon of cumin
  • Kosher salt
  • black pepper
  • 2 1/4 cups of vegetable broth or water
  • 1 cup quinoa
  • 3 medium scallions

1/2 cup sliced or chopped toasted almondsphoto

Cook the quinoa and broth (or water) according to package instructions or with a rice cooker. Keep warm.

It might be a little tough but peel the skin of the squash with a vegetable peeler. Trim the top and bottom off and cut it open in half, then scrape out the seeds with a metal spoon (this was so much easier said than done). Cut into 1/4 cubes and set aside about 3 cups in a large bowl. Coat the squash in the cumin, salt, and pepper and toss.

2014-11-27 15.29.10Heat coconut or vegetable oil in a shallow pan at medium heat and cook the squash for about 30 minutes until the cubes are golden brown and tender.

2014-11-27 15.31.44In a heatproof bowl mix the warm quinoa, butternut squash, toasted almonds, and scallions together.

2014-11-27 16.28.48This recipe makes a great side dish or small meal that uses one of my favorite Fall/Winter vegetables: butternut squash. It’s full of textures from the crunchy toasted almonds, the “pop” of the quinoa, and the rich softness of the butternut.

2014-11-27 16.36.02The cumin spice in the recipe gives it a great savory flavor and has awesome healthy benefits (*fist pump*) it’s a powerful antioxidant that does all sorts of great things for your body such as boost immunity, lower blood pressure, fight colds- with the chilly winter we need all the help we can get right?

Stir Fried Cabbage with Creamy Peanut Sauce

Here’s a holiday health break between all the holiday baked goods, peppermint mochas, and parties we’ve been indulging in. This awesome recipe from Fiterazzi Magazine will keep you eating your veggies all year long.

Whoever thought the bland boring (and inexpensive) cabbage could be transformed into such a delectable side dish! Break out the wok or sauté pan!

You’ll need:

  • 1/2 head cabbage, thinly sliced
  • 3 large carrots, julienned
  • 2 tablespoons soy sauce (I like the low-sodium version)
  • 3 cloves of garlic, minced
  • 2 tablespoons of oil
  • 1 tablespoon of rice vinegar
  • 1 tablespoon of peanut butter (try crunchy or smooth!)
  • (optional) sesame seeds
  • (optional) lime juice or hot sauce

2014-07-21 18.48.48Instead of julienning the carrots, I actually took a vegetable peeler and “peeled” the carrots to get noodle-like thin strips.

Start off by making the sauce: mix the soy sauce, rice vinegar, peanut better and red pepper flakes together in a small bowl. Put aside.

Heat the oil in a large sauté pan over medium or high heat. Then add the minced garlic and stir. Add in the cabbage and carrots and toss until cooked thoroughly and just slightly wilted.

Pour in the sauce and turn off the heat- mix well until the vegetables are coated with sauce.

Sprinkle with sesame seeds and garish with lime juice or hot sauce, if desired.
2014-07-21 18.53.41-1Add in a meat or tofu and you got a main dish, serve with brown rice or noodles. I pretty much just stood there and ate the whole dish!