Tzatziki
1 cup plain Greek yogurt
1 cup cucumber, peeled and shredded
3 cloves garlic, minced
2 Tablespoons olive oil
1 Tablespoon lemon juice
salt and pepper, to taste
Place the yogurt in cheesecloth, tie tightly and leave to drain for at least two hours or overnight.
Place the cucumber in a colander set over a pan and leave to drain for at least two hours or overnight.
Then mix all ingredients together and season to taste.
Draining the yogurt and cucumber is not completely necessary but will give the tzatziki a much thicker texture.
Not too long ago I whipped up two quick, petitie individual parfaits. I don't know if they exactly qualify as a parfait, as they were not really layered in a tall dish, but rather in a small heart-shaped bowl, but that was all for presentation and sentimental purposes. The parfait mixture was relatively simple - mostly plain, fat free Greek yogurt, a spoon of unsweetened cocoa powder, a dollop of creamed honey, a dab of smooth natural peanut butter, and a hint of vanilla extract. This made a quick and relatively healthy chocolate mousse. It isn't sweet and airy like a regular chocolate mousse, but takes a fraction of the time and a fraction of the cost to make, and is probably much better for you. It certainly is a perfectly acceptable substitute. Then I dressed up the mousse with some leftover chocolate shapes and shavings, a few fresh raspberries, and I piped "I love you" on the parfaits with a little leftover simple sugar icing I had.
This is a perfect small and light dessert to end off a heavier meal or to enjoy late at night when you just need a small chocolate fix. The mousse recipe is quick to make if you have all ingredients on hand and you may make as much or as little as needed. It is very versatile and can be dressed up with fresh fruit, nuts, cake, cookies, etc. In addition, you can control how 'dark' chocolate the mousse is by the amount of cocoa and honey used. Alternately, maple syrup or agave nectar could be used instead of honey without much flavor change.
Apple Oatmeal Parfait
1/2 cup hot whole grain cereal (see NOTE)
2 Tablespoons Greek yogurt (I used plain)
1 large apple, chopped
2 Tablespoons hazelnuts
honey or maple syrup, to taste
ground cinnamon, to taste
NOTE: For this recipe, you will need about 1/2 cup of prepared hot cereal. I use my favorite hot cereal mix, see {Hot Cereal Mix}. You will need 1/4 cup dry mix and 1/2 cup water, then cook according to recipe directions. Alternatively, you can simply use 1/4 cup rolled oats and 1/2 cup water or milk and cook them.
Prepare the cereal as required. The cereal can be used hot or cold. If you desire a cold parfait to transport, I recommend either allowing the cereal to cool, or making it up the night before and putting it in the fridge - even less prep work in the morning. Some people do not like the combination of the cereal and yogurt - as the cereal heats up the yogurt and the yogurt cools down the cereal. I happen to like this mixture of flavors, textures, and temperatures, but do as you wish.
I just kept this in a bowl and didn't layer it in a glass or parfait dish, but do this if you wish, or wish to transport it. Simply layer all ingredients as desired!
Who wouldn't want to eat chocolate cake for breakfast? I know I do, but I just cannot justify eating only a slice of sweet, frosted cake for breakfast. My breakfast have to be filling, nutritious, and incorporate all four food groups in order for me to start my day off right.
This breakfast parfait began with some leftover, healthier chocolate cake I had. This chocolate cake was soft and dense, almost like a brownie, and I had not frosted it. I sprinkled on some ground flaxseed and wheat germ for some added nutrition, then scooped on some thick, creamy plain Greek yogurt. Next I added a layer of fresh, sliced strawberries, and some whole hazelnuts. I repeated all of these layers, then drizzles the top with a little almond hazelnut butter.
We recently had halibut for supper. I wanted to make a quick sauce to accompany it, but I couldn't decide what kind. I finally narrowed it down to two - but was torn between making a tartar sauce, a classic choice for fish, or tzatziki, not typical for fish but delicious. I have had both of these sauces before, but never made them myself. I came up with a new creation - tartziki - a cross between tartar sauce and tzatziki.
Tartziki
1/4 cup plain Greek yogurt
1 Tablespoon finely chopped cucumber
1 Tablespoon finely chopped white onion
1/4 teaspoon prepared yellow mustard
1/2 Tablespoon sweet green relish
pinch sugar
pinch salt
dash of white or apple cider vinegar
1/4 teaspoon paprika
1/4 teaspoon ground black pepper
Fold all ingredients together in a small bowl. This makes just enough for two to four servings of fish, so scale recipe up accordingly. Any leftovers make a great dip for veggies
This is a slightly different breakfast dish, something like I've never made before. I just sort of came up with it on the fly yesterday morning. It is quick and easy to do, and quite tasty. Flavors could definitely be played with in this dish, and these could be served for a sweet or savory breakfast.
Buttermilk Breakfast Dumplings
1/3 cup whole wheat flour
1-3 teaspoons wheat germ or ground flaxseed (optional)
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/3 cup plain Greek yogurt
1 Tablespoon honey or maple syrup
1-2 Tablespoons buttermilk, soured milk, or milk
Heat a small greased frying pan over medium heat.
In a small bowl, mix together the dry ingredients. Stir in the wet ingredients. Dough should have no dry flour remaining, but should be thick and sticky. It should not be so runny as to be poured, so add milk accordingly.
Drop dough by spoonfuls into the prepared pan. A small ice cream scoop works great to get uniform sizes. Cook for a few minutes on each side until they are nicely browned and crisp.
Makes about seven dumplings.
These dumplings get their buttermilk flavor from both the milk and the yogurt. Regular milk may be used, or you could just ass a little squirt of vinegar or lemon juice if desired. These have a crisp exterior and a soft, fluffy interior. They can be served in a variety of ways, and are also great for dipping into yogurt, fruit sauce, nut butters, etc. They are a great accompaniment for many breakfast items.
Strawberry Yogurt Oatmeal
1/3 cup old-fashioned rolled oats
2/3 cup water
1/4 cup plain Greek yogurt
1 handful large, fresh strawberries, sliced or chopped
1 teaspoon ground cinnamon
In a small microwave-safe bowl, combine the oats and water. Cook on medium (50%) power for four minutes, stirring after two minutes, until liquid is absorbed. Allow to stand until set. Meanwhile, in a small bowl, stir together the yogurt, strawberries, and cinnamon, and add a dash of honey or vanilla extract, if desired.
Fold the yogurt mixture into the oats and enjoy!
Now is the time to enjoy some fresh, ripe strawberries. They are delicious eaten just as is, so it is best not to mask their beautiful tasty. Here is a great way to start your day off right with some strawberries, with a hearty, creamy bowl of oatmeal. Greek yogurt is ideal for this, as the thick texture will not thin out the oatmeal, but any flavor could be used.
This is a breakfast parfait I made for myself the other day. Although these types of parfaits are popular as breakfasts and snacks, I don't tend to make them very often. They can be quite nutritious when made with wholesome ingredients, and are a good way to layer all four food groups into one convenient cup for something quick or something to eat on the go. They are also incredibly versatile and can be tailored to any tastes. The main components are: a grain (cereal, granola, flaxseed), fresh fruit, yogurt, and sometimes nuts or seeds for some crunch. All of this is layered in a dish as desired, and it is ready to eat!
I call this version a double blueberry parfait. It used oatmeal as the base instead of granola, so I cooked some up for a smoother parfait with less crunch. It also makes the parfait a little warm, and a delicious pairing with cool and creamy yogurt, but a cold cereal may be substituted to avoid clashing with temperatures. I also chose to cook the blueberries with my oatmeal since they were frozen, but you can layer in fresh fruit if you prefer.
In a microwaveable bowl, mix together: 1/3 cup old-fashioned oats, 1/3 cup frozen blueberries, 1 teaspoon ground cinnamon, and 2/3 cup water. Cook on medium (50%) power for 4 minutes, stirring halfway through. Let stand for one minute.
In a tall glass or parfait dish layer as follows:
one spoonful blueberry yogurt
1/3 of the oatmeal
1 teaspoon almond butter
and repeat layers twice more
Enjoy!
This is the frosting I used for my hummingbird cake. It is more of a glaze, and that's why is perhaps looks a little soft or runny on the cake. It is definitely not meant for piping and decorating. It's got a nice, light cream cheese flavor and a silky smooth texture. It only takes a few minutes to whip up. The cream cheese flavor and smooth texture is enhanced by the addition of a little Greek yogurt - which also makes this glaze a little lighter. Be sure to use Greek yogurt, as regular yogurt is too thin. Vanilla yogurt would probably work for a slightly different flavor.
Cream Cheese Yogurt Glaze
1/2 block (125 grams or 4 ounces) light (reduced fat) cream cheese, softened
1/3 cup plain fat-free Greek yogurt
2-4 cups icing (confectioners') sugar
Beat the cream cheese and yogurt together until smooth. Gradually mix in the icing sugar sugar until of desired consistency. If it becomes too thick, it can be thinned out with a little more yogurt or some milk. If you want it to be thick, start off with a little less yogurt. My measurement for icing sugar is pretty vague, because I never measure, I just go by consistency.
You all know by now how much I love my breakfasts. Here is one of my latest creations - it is a pancake I have made before, a fluffy banana pancake topped with Greek yogurt and fresh raspberries. I like making individual pancakes because they are big and soft and fluffy, and you can have it all to yourself. Greek yogurt is a good pancake topping, high protein and a much better alternative than sugary syrups. And with some warmer weather finally here, fresh fruits such as berries are beginning to appear. I thought this was a colorful and hearty plate, though it would be even more colorful if I had used a few different types of fruit. Breakfast definitely is the most important meal of the day, and the tastiest too! It is vital to begin your day with a healthy breakfast, and this is a well-balanced easy to make warm breakfast that won't take too long. If you're looking to save time in the morning, the pancake could even be made the night before and reheated.
Chocolate Peanut Butter Frozen Yogurt
1 cup plain Greek yogurt (not fat free)
1/4 cup smooth natural peanut butter
1/4 cup unsweetened cocoa powder
1/4 cup dates
Process all ingredients together in a food processor until smooth. If you have an ice cream maker, use it. If not, transfer it to a shallow container and stir every half hour or so. It could be eaten immediately, but it is really soft and more like chocolate yogurt. If frozen for just a few hours, it becomes like soft serve, and if frozen longer, much more solid (definitely keep it in a shallow container so it is easier to scoop).
Optional flavoring add-ins: espresso powder, ground cinnamon, vanilla extract, honey, maple syrup.
The fun begins! Time for foods that consist largely of purées and do not involve any chewing. Liquids are the best for this, as you can simply drink them, but thicker smoothies you can eat with a spoon work well too. I like smoothies, but I don't tend to drink them a lot, because usually when I drink them, I drink them out of necessity as in not being able to eat anything else, so that makes smoothies somewhat unappealing to me during good times.
Peach Almond Smoothie
frozen peach slices
plain Greek yogurt
wheat germ (optional)
almond butter
almond milk
Blend all ingredients together in a blender to desired smoothness. Add some cinnamon, honey, maple syrup, or whatever else as desired. Amounts depend on how many servings you would like to make, and how thin or how peachy you would like your drink to be.
I used approximately 1/2 cup peaches, 1/4 cup yogurt, 1 Tablespoon wheat germ, 1 Tablespoon almond butter, and 1/2 cup almond milk.
I know, I know, I share a lot of oatmeal recipes. The fact is, oatmeal is a delicious quick, easy, and nutritious breakfast, especially overnight oatmeal recipes - where all the prep work is done and your breakfast is ready when you wake up. This oatmeal is very creamy and rich tasting, with a smooth texture.
Creamy Dreamy Oatmeal
1/4 cup oats
1/4 cup oat bran
1/4 cup plain Greek yogurt
+ squirt honey and a splash of vanilla extract (or simply use vanilla yogurt)
1/4 cup milk
1 Tablespoon creamy peanut butter
1/2 teaspoon ground cinnamon
This is another oatmeal recipe that is made overnight. Put all ingredients in a jar or bowl, mix well, and let sit in the fridge overnight. This is another one I do not recommend heating because of the yogurt, but enjoy it cold!
Nutella Milkshakes
1 large frozen banana
heaping 1/4 cup Nutella (regular or homemade)
1/4 cup plain Greek Yogurt
1 Tablespoon skim milk powder (optional)
1 Tablespoon ground flaxseed
about 2 Tablespoons honey, optional (not needed if commercial Nutella is used)
1/2 -1 cup almond milk (depending on how thick you would like it)
Blend all together in a blender until smooth. Makes two servings.
This is my final entry for my Nutella Day posts. I don't post many drink recipes on here, but you definitely need a Nutella drink to go with all the Nutella sweets. I used my own homemade Nutella for this too, which worked well, but I did add a little honey for some sweetness. If the milk powder is left out and a different sweetener is used, these milkshakes could be vegan. Otherwise, regular milk may be used as well as soy milk or whatever type you would like. Use ice cream for something really decadent. This could be classified as either a milkshake or a smoothie, depending on how thick you make it. I recommend using a frozen banana for the best texture and to keep it colder.
This is a very healthy recipe and also quite satisfying. Following this exact recipe, it contains about ten grams of protein per serving! Almond milk is actually very low in protein, so using soy or cow's milk instead would actually increase the amount of protein further.
I always like to have some type of bread, muffin, or biscuit on hand. This time, I decided to try a little something different. I made a healthy snacking cake, then cut it into squares to have on hand in the freezer. This snack cake is soft and moist, yet contains several whole grains. It has a mild pumpkin and spice purée. The seeds are optional, and nuts or raisins would be a nice substitute. This cake is lower in fat and sugar, so modify amounts to suit your personal tastes. I use this more of a bread spread with a topping than a cake.
Pumpkin Grain Breakfast Cake
scant 1 cup pumpkin purée
1/2 cup applesauce
2/3 cup plain yogurt (I used Greek)
2 large eggs
1/4 cup molasses
1/4 cup each: ground flaxseed, wheat germ, wheat bran, oat bran
1/2 cup sunflower or pumpkin seeds
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon ground cloves
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup milk (I used almond)
2 cups whole wheat flour
Preheat oven to 350◦F. Line a 9x13 inch pan with parchment paper.
In a large bowl, mix the first five wet ingredients together. Stir in all of the dry ingredients except the flour. Stir in half of the milk. Stir in 1 cup of flour, the remaining 1/2 cup milk, and the remaining 1 cup flour. Spread batter evenly in prepared pan. Bake for about 40 minutes, until a toothpick inserted in the center comes out clean.
Yogurt Grain Flatbreads
1/2 cup whole wheat flour
1/2 cup oat bran
1/2 cup natural wheat bran
1-4 teaspoons sugar, or to taste
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup plain yogurt (I used Greek)
1 cup + 2 Tablespoons water
In a large bowl, stir together the flour, oat bran, bran, salt, and baking soda. Make a well in the center.
Whisk together the yogurt and water. Add to well and stir well. Mixture will seem fairly liquidy. Let mixture sit for thirty minutes to thicken.
Heat a large greased griddle or skillet over medium-high heat. Check the mixture, and add a little extra water if necessary to thin it. Cook as desired, spreading batter to desired size.
For soft, thick flatbreads: Keep the dough a little thicker, don't spread as thinly in the pan. Cook over medium heat for a few minutes on each side until golden.
For crispy, thin flatbreads: Add a little extra water to make the dough thin and pourable, spread very thinly in the pan. Cook over high heat for a few minutes on each side until golden and crispy.
These may also be baked, or kept warm in the oven.
This is a pretty versatile recipe. They can be made thick or thin, crispy or soft; if you want to experiment, cook one at a time in a skillet and add more water or spread the dough thicker or thinner next time if desired. For really thin and crispy breads, I recommend cooking them in a skillet, but if you want to cook many smaller ones at once, a griddle works really well. Whichever way, grease the pan between batches. These can be made any size you want. They can be used for a variety of dishes, sweet or savory, including sandwiches, wraps, burgers, falafels, crêpes, fruit desserts, etc.
This must be one of the quickest bread recipes, with no kneading or rising times. It also has a very nice soft texture, yet is sturdy enough for sandwiches. It is a bit sweeter with more flavor.
Honey Yogurt Quick Bread
1 cup old-fashioned oats
1 cup whole wheat flour
1/3 cup each oat bran, natural wheat bran, wheat germ, ground flaxseed
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup plain yogurt
3/4 cup milk
1 large egg
1/4 cup oil
1/4 cup honey
Preheat oven to 375◦F. Grease or line a 9x5 inch loaf pan.
In a large bowl, mix together the oats, flour, grains, soda, and salt. Mix in the remaining ingredients. Spread in prepared pan. Bake for about 40 minutes.
Here is the filling I put in my crêpe. It is nothing difficult or special, but it's simplicity works well with all of the other complex flavors in this dish. This filling can be used for a number of different things, such as pastries, cakes, muffins, etc. It also makes a nice light topping, perhaps in place of whipped cream or ice cream, for pies, pancakes, even squares. Yogurt-based fillings and toppings are easy and healthy choices for a number of dishes, they also make great sandwich spreads and dips. The seasonings and add-ins just need to be varied to suit the dish. In this case, I used simply a mixture of yogurt with honey and ground cinnamon. I used approximately 1/4 cup yogurt, one tablespoon honey, and one teaspoon cinnamon to fill one crêpe. Greek yogurt is typically ideal, because it is thicker and stands up better in dips and fillings. It also has a lot more protein than regular yogurt. However, regular yogurts will work as well. In this case I used plain, though vanilla would be good too. A fruit flavor could work if you match the fruits with those in your fruit sauce.
Crêpes from Wednesday's post, plus fruit sauce from yesterday's post, plus possibly yogurt filling in tomorrow's post, equals some really delicious crêpes. Altogether this makes a relatively quick and easy breakfast, snack, or even dessert recipe that is nutritious and tasty! And it can easily be made to look fancy. Crêpes may seem a little daunting at first, but they are really no more difficult to make than pancakes. This was actually my first time making a crêpe, and I found it quite easy. The great thing about crêpes as well, is they don't served warm, although they are good that way. They can be made in batches and set aside while others are cooking, or they can even be refrigerated or frozen for later. Here is the process to make this crêpe:
1. Prepare crêpe batter and set aside.
2. Begin the sauce, and cook it.
3. Meanwhile, mix up the yogurt filling.
4. Cook the crêpe.
5. Assemble: Spoon the filling onto the crêpe, roll it up, and serve it with sauce piled on.
This is a recipe I found and revised. I had a container of cherry yogurt in the fridge that I did not really like. There was nothing wrong with it, just not the type I like and am use to. I certainly did not want to waste it, so I found a recipe that actually called for a large amount of cherry yogurt. Then I changed around the rest of the recipe to match the ingredients I had. The original recipe did not call for peaches, but I think they pair well with the cherry flavor. The cherry yogurt I used was a very thick, Greek fruit on the bottom yogurt, so I made sure it was well stirred before using. It added a few chunks of real cherry and it also had quite a bit of sugar, which made the muffins fairly sweet. The yogurt also made the muffins nice and moist, even though the batter seemed fairly dry and thick as I was mixing it. It was not nearly as liquidy as most muffin batters, and I was thinking of adding a splash of milk, because the recipe does not call for a liquid besides eggs and yogurt. The muffins did not need it though, the yogurt is sufficient liquid to bind the ingredients together. I got 15 large muffins out of this batch, and they rose quite nicely!
Cherry Peach Muffins
1/4 cup butter or hard margarine, softened
2/3 cup packed brown sugar
2 large eggs
1/2 teaspoon vanilla or almond extract
1 1/2 cups cherry yogurt
2 1/3 cups all-purpose (plain) flour
2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup peeled, chopped fresh peaches (2 medium)
Preheat oven to 375◦F. Line muffin cups with paper liners or grease them.
In a medium bowl, beat the butter and sugar. Beat in eggs, then extract and yogurt. In a separate large bowl, stir the next four ingredients together, make a well. Add the liquid ingredients to the dry and stir until just moistened. Stir in the peaches. Divide batter among muffin cups. Bake for 22 to 24 minutes or until muffins are well risen, firm to the touch, and a toothpick inserted into the center of a muffin comes out clean.
