Healthy Granola Cookies

Sorry, I have been a bit MIA lately... there is no real reason apart from I ran out of coconut oil and my new jar didn't arrive.. You see, I was a bit hung up on the fact that I was going to make Granola cookies, inspired by my last post and for some reason, I couldn't move on until I was able to share these little healthy gems with you.  

I love a cookie.. I usually could eat about 2 (ok maybe 3) in one sitting, though with a SD wedding in July, I really should not eat so many cookies.. unless, it is one of these.. I can have at least 2 of these babies and not feel so bad about what I just did.  They combine the goodness of oats, bran, wheat germ, sesame seeds and coconut oil while still allowing you that bit of satisfaction.  I have tried the different options below in combinations of:

• chocolate chips and walnuts
• chocolate chips only
• walnuts and coconut
• walnuts and raisins
• plain - no options

I think my favorite combo is the walnuts and raisins, mainly because I am a sucker for oatmeal raisin cookies and these come up trumps to rival my full fat with buttery goodness, oatmeal cookies (I will show you those another time, everyone needs a bit of full fat fun every once in a while)!

So for the recipe, here you go kids.  Hope you enjoy and let me know what combinations you dig.

Healthy Granola Cookies

• 2 cups rolled oats
• 1/3 cup bran
• 1/4 cup wheat germ
• 3 Tablespoons sesame seeds
• 2 Tablespoons sunflower seeds
• 1 teaspoon cinnamon
• 2 Ripe Bananas, Mashed

• 1/2 cup applesauce
• 1/3 cup coconut oil (melted)
• 1/2 cup maple syrup or honey
• 1 Tablespoon vanilla

Options (you can play around with this.  Add one, none or a combination):

• ¼ cup semi sweet chocolate chips
• ¼ cup raisins
• ¼ cup walnuts
• ¼ cup shredded coconut

Directions:
 Preheat the oven to 350 F (176 C). Line a baking sheet with parchment paper and set aside. Mash the bananas with a fork.  Mix in applesauce, maple syrup/honey, cinnamon and vanilla.  Add the melted coconut oil to the banana mixture.  Add in the oats, bran, wheat germ, sesame seeds, sunflower seeds, plus any of the options.  Stir until well combined. Scoop mixture onto the lined baking sheet, leaving an inch between each cookie and flatten slightly. I like to flash freeze first for 15 minutes. Bake for 20 minutes and allow to cool slightly.  

I don't bake the whole batch of cookies at once (or I would eat more than 2-3).  I just freeze and grab a few when needed. Enjoy!

The New Breakfast of Champions

I remember as a little girl going to the grocery store cereal aisle, looking up at the magical boxes glistening and gleaming.  So many choices and options to pick from and so so so much sugar!  Sometimes, as a special treat, I was allowed to have a box of my favorite - Lucky Charms!  Most times though, it was just Cheerios and I always had to eat it with fruit.  

I try to avoid the cereal aisles now, just in case I get sucked into some fruity, chocolaty, marshmallowy box of deliciousness.  Even the muesli and granola, the grown up cereal, isn't much better as most are loaded with sugar.. even homemade.  That is until now people!

I would like to introduce Bridget's Mame's Granola.  Bridget, from tales of me and the husband posted this recipe that her Mom makes.. and let me tell you, it is amazing (so is her blog, check it out as she is one of my favorites).  It has every bit of healthy about it but doesn't taste like dust.  I mean just look at a few of the ingredients and their benefits:

• Wheat Germ: packed with B vitamins, fiber and protein (just 2 Tablespoons contain 4 grams protein and 2 grams of fiber).  
• Sunflower Seeds: Great source of vitamin E and rich in magnesium
• Bran: fiber people, fiber
• Sesame Seeds: aka super seeds, have essential minerals such as manganese, copper, iron, phosphorus and calcium.  There is zinc, phytosterols (lowers bad cholesterol) and antioxidants that fight free radicals.. the list goes on.
• Coconut Oil: Oh coconut oil.. the list is long and this oil is not only used on food.  It can help with skin, stress, cholesterol, weight loss, immunity support, digestion, metabolism, heart diseases, diabetes and dental health to name a few.

This is how I made the granola, as I doubled it.  You can check out the original recipe here.

• 6 cups rolled oats
• 1 cup pecan pieces (previous batch was with walnuts - both great)
• 1 cup nonfat dry milk powder
• 1/2 cup bran
• 1/2 cup wheat germ
• 1/4 cup sesame seeds
• 1 cup coconut oil
• 1 cup maple syrup
• 2 Tablespoons vanilla

Preheat oven to 350 F (177 C).  Combine all ingredients and place on sheet pan for 15-20 minutes.  I give it a bit of a shuffle half way through.  Let cool, then break apart and store in an airtight container.  

To serve, I follow Bridget's advice and eat the granola with yogurt and pineapple (from a can).  I really wish I could eat it for every meal.. sometimes, I do.  It. is. that. good.  Thanks Bridget and Mame, I owe you one!

Stay tuned for a recipe in turning this granola into healthy cookies.  What do we say... yummers!

Best Grilled Steak Salad

Having a BBQ (grilling out for my SD friends) in this country is a rare occasion for most.  It usually involves inviting a bunch of friends around one Saturday and hoping there isn't rain... if it is raining, which let's be honest, most likely will be, everyone huddles in the house while the guy who drew the short straw is outside with an umbrella turning the burgers.

via

In South Dakota, or at least for my father, this is different.  Come rain, snow, blizzard or shine grilling takes place.  We have adopted that here with the Weber and all year round are able to enjoy grilled food.*  Lately, we have been taking advantage of grilled food for dinner, as the ease of quick cooking and easy clean up, along with great flavor is the option most always favored.  One of those weeknight options is Grilled Steak Salad.

Usually, when the word 'salad' is mentioned in this house, it isn't followed by high fives**.. until now.  The flavors of this grilled steak salad work so well with one another that a certain someone forgets that he has greens on his plate!  It is super easy to make and with fat-free Greek yogurt as the main ingredient in the dressing, it is lower in fat than one would expect for the creamy goodness drizzled on your plate.

Best Grilled Steak Salad

• 10 oz. (283 grams) fat free Greek yogurt
• 3 oz. (85 grams) Chipotle Pepper in Adobo Sauce (about 4 peppers)
• 2 oz. (62 grams) mayonnaise 

Marinade:

• 2 Tablespoons (30 ml) Adobo Sauce
• 3 Tablespoons (45 ml) Olive Oil
• 1 Tablespoon (15 ml) Worcestershire Sauce
• ½ teaspoon ground cumin
• 1 teaspoon Oregano – I like to use fresh
• 1 Tablespoon Honey

Bread Crumbs:

• 1 small baguette sourdough bread or a couple slices of sourdough bread
• Drizzle of olive oil
• Pinch of sea salt flakes
• Pinch of garlic granules 

Other Ingredients:

• 1 whole flank steak (strip steak can be substituted)
• 4 cups or (approx. 120 grams) of mixed salad greens (watercress, rocket and spinach)
• Approx. 1 cup (80 grams) blue stilton (or your choice of blue cheese)
• Approx. 2 cups cherry tomatoes

Combine the marinade ingredients and add the steak.  Cover and refrigerate for 2 hours or overnight.

Preheat oven to 400 F (200 C).  Cut the bread into bite size pieces.  Place on a baking sheet lined with parchment paper.  Drizzle olive oil to cover and sprinkle on garlic and salt.  Toss to coat. Place in oven and bake for 8 minutes.  If you want the croutons to be a bit browner, leave for 1-2 minutes more but watch so it doesn’t burn.

For the dressing, combine all ingredients in a food processor.  Taste to test heat.  If too spicy for you, add more yogurt or if you prefer it to have more spice, add more adobo sauce.

Heat grill to a medium heat.  Sear steak on both sides and cook to medium rare.  You don’t want the steak to be too well done.

Let rest and slice very thinly. 

To make salad, combine salad, steak, blue Stilton, cherry tomatoes and croutons.  Drizzle dressing on top and enjoy!

- Recipe slightly adopted from The Pioneer Woman

* When grilling, please make sure the space is well ventilated.  Propane is heavier than air, especially in the winter, so if the flame goes out, please wait at least 15 minutes before re-igniting (make sure you check with guidelines on tank and grill).

** To give a high five with never missing, always look at the person's elbow.. promise, you will never miss again!

Swedish Meatballs

It is a well known fact worldwide that when the word "swedish" is used, it is bound to be good.  Let's face it the men and women are beautiful, Stieg Larsson - The Girl with the Dragon Tattoo trilogy book turn movie is great, ABBA will be around forever (though let's not forget Ace of Base.. Whoah,ah,oh,oh, YEA!) and their meatballs - not the IKEA variety though!!

Swedish Meatballs have long been a favorite from growing up to a bi-weekly request from T. Luckily, you can double the recipe and freeze for those nights you don't feel like really cooking. Voila.. meatballs at the ready!

To make the meatballs, finely dice an onion.  Yellow or red works fine.  Melt 1 T of butter in a frying pan and add the onion.  Make sure it is cooked till it is very soft. I like to keep going for a bit to get the almost but not burned pieces.  Set aside until cooled.

Preheat the oven to 400 F / 204 C.  Add the beef in a bowl.  In a separate bowl add the egg and lightly beat with a fork.  I add in the salt and nutmeg to the egg mixture and beat again.  This way I know the salt and nutmeg are fully incorporated in the meatballs.

Add the egg mixture, breadcrumbs and cooked onion to the beef bowl.  Combine with a fork or your hands.  Try not to over mix or the meatballs will be a dense and compact little nuggets.

Form with your hands into little balls.  I aim for golf ball size.. sometimes a bit bigger / sometimes a bit smaller.

Place on a baking sheet lined with parchment paper and place in oven for 10-12 minutes.  I usually give a little flip towards the 8 minute mark.  This will just allow for the undersides to be fully browned.  If you forget, no sweat - it will be fine.  Set meatballs aside.  

Heat your stock in the microwave or on the stove on a low heat.

Now to create the roux.  On medium heat, add 3 T butter to the pan and melt.  Add the flour and whisk immediately.  Keep whisking, getting every edge/corner possible until it is the color of a milky coffee and it smells like a cooked pie crust.  Keep the faith on this, it will get there. (sorry no photos... will work on the combo of hot stove, continuous whisking and photo taking skills).

Add the warm stock little by little whisking as you do this.  Once incorporated, add salt and pepper to taste.  Stir in sour cream/ cream fraiche.  Either is fine and I have even replaced this with fat free greek yogurt.  They will all give the sauce the required tang. 

Add the meatballs back to the sauce and simmer while the noodles / potatoes are cooking 10-15 minutes.

Traditionally, the meatballs are served with mashed potatoes or boiled potatoes.  I like to serve with mashed potatoes or branch out with noodles (homemade are best, but lets be honest, unless you are in the vicinity of South Dakota, you might not have homemade on hand), in which case pappardelle pasta works great.  They are also delish on their own.  Really, whatever floats your boat.

If you have doubled the recipe (all my photos show the doubled amount) and want to freeze, divide into containers and freeze up to 3 months.  Thaw in the fridge the night before you want to eat, then re-heat.  Enjoy!

Swedish Meatballs

1 – 1.5 lbs (500-600 grams) ground beef (approx.)

1 onion, finely diced

1 tablespoon  (15 grams) butter

1 teaspoon salt

½ teaspoon nutmeg

1 scant cup (140-150 grams) Italian bread crumbs (approx.)

1 egg, beaten

2 tablespoons (30 grams) flour

3 tablespoons (45 grams) butter

18 oz (500 ml) beef stock

¼  cup (58 grams) sour cream / crème fraiche

salt and pepper to taste

Serve with pasta/ noodles or mashed potatoes

Preheat the oven to 400 F / 204 C.  Finely dice the onion.  Melt 1 T butter in a frying pan and add the onion.  Cook until soft.  Beat the egg and add in the nutmeg and salt to mixture, stir.  Add the egg mixture, onion and breadcrumbs to the ground beef in a bowl.  Combine with a fork or your hands.  Try not to over mix.  Form into balls (golf ball size).  Place on a lined baking sheet and bake for 10-12 minutes. 

Over medium heat, add the flour and 3 T butter to the pan and whisk to create the roux.  Continue to whisk until it is the color of milky coffee.  Add the stock slowly (it is best to heat the stock so it is warm).  Add little by little whisking until all stock has been added.  Once incorporated, add salt and pepper to taste.  Stir in sour cream/ cream fraiche.  Add the meatballs back to the sauce and let simmer while the potatoes/noodles are cooking 10/15 minutes.  Serve on their own or over mashed potatoes/noodles.