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Category: Recipes

Mini Maple Pecan Pie Recipe

Last week we headed to the coast for Thanksgiving. How luxurious to walk on the beach everyday, sleep in, watch movies, eat good food…

I’m going to be honest with you, I made and ate lots of desserts. Usually I am just cooking for myself so I took the opportunity of having a crowd of hungry people around to try out recipes like coconut cream pumpkin mousse, baked sweet potatoes, and this healthier version of traditional pecan pie.  In the south pecan pie appears at most holidays, and it is usually loaded with corn syrup. The natural maple syrup in this recipe along with protein and vitamin packed eggs make this a “healthier” version. Still pie, less guilt.

We made this filling and popped it into a pre-made crust (thanks Trader Joe’s). If you are avoiding gluten simply pour the filling into greased ramekins or small casseroles and then bake.

 

Mini Maple Pecan Pies

Ingredients:

  • 3 Tablespoons melted butter (plus more to grease your dishes)
  • 4 eggs
  • 1 cup maple syrup
  • 1/4 cup coconut sugar (or brown sugar)
  • splash of bourbon, or vanilla extract
  • 1 1/2 cups of pecan halves

Directions:

1. Heat oven to 350°.

2. In a medium bowl beat the eggs.

3. Mix in maple syrup, sugar, bourbon, and melted butter.

4. Pour into four buttered ramekins (or a pie crust).

5. Carefully and lovingly place a layer of pecans on top.

6. Place on a cookie sheet and bake for 45 minutes.

Citrus Quinoa Spinach Salad

This month I am bucking the pumpkin trend! Don’t get me wrong I do love pumpkin bread, pumpkin pie, pumpkin lattes but it is only barely November and I am already pumpkined out for crying out loud. Anyway one of my ladies recently told me about how much she loves this salad and I wanted to share it with you. Cook the quinoa as you prepare the salad (not ahead of time). Adding the warm quinoa wilts the spinach and incorporates the cheese and dressing.

salad 11.13

Quinoa (pronounced keen-wah, not queen-o like the superstitious sports fan says in this funny commercial) is a nutrient dense food with anti inflammatory properties. Studies show that a diet rich in colorful veggies, like spinach, may reduce your cancer risk. Did you know that your body absorbs nutrients more easily when you eat your veggies with a good dose of fat? Click on this article to learn more.

This salad starts with just a few basic ingredients – spinach, quinoa, lemon, feta, olive oil and green onion. I added pecans and garlic, feel free to jazz it up as you see fit.

spinach quinoa salad 11.13

Citrus Quinoa Spinach Salad

Ingredients:

  • 1/2 cup quinoa
  • zest and juice of 1/2 lemon
  • 2-3 tablespoons of extra virgin olive oil
  • 1 tsp red chili flakes
  • 1 garlic clove, pulverized
  • pinch of sea salt and pepper
  • 6 oz baby spinach leaves, rinsed and drained
  • 1/4 cup sliced green onions
  • 1/4 cup toasted pecans
  • 1/4 cup crumbled feta cheese

Prep:

Cook quinoa according to package directions (I cooked mine in the rice cooker – 1 part quinoa to 2 parts broth for about 15 minutes). Meanwhile, whisk together lemon zest, juice, olive oil, chili flakes, garlic, salt, and pepper in a large bowl. Add spinach, onions, and pecans. Mix in warm quinoa and sprinkle with feta.

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers this recipe to tempt your taste buds. Please see your medical professional for specific dietary advice.

Healthier Pulled Pork Recipe

Man I love pulled pork.

Unfortunately the traditional recipe that I grew up eating is flavored with store bought BBQ sauce, which typically includes highly processed white sugar (or even worse – corn syrup!). I have come up with a healthier option along with a recipe for homemade BBQ sauce.

Never fear – it’s easier than you think.

This is what I will be serving at this Saturday’s party. Hope you can make it!

Cap’n Jack’s Pulled Pork

Ingredients:

  • 4-5 lb pork shoulder – Carlton farms raises happy pigs and you can find them at Zupans, Otto’s and Fubonn among other places.
  • 1-2 cups of chicken broth
  • 1 tbsp apple cider vinegar
  • 2 tsp liquid smoke
  • 1 yellow onion, chopped
  • 1 small knuckle of fresh ginger, minced
  • 3 – 5 cloves of garlic, minced
  • 1 tsp salt
  • 1 tsp black pepper

Directions:

I chop my onion, garlic and ginger in the food processor so it is minced really fine.

Place meat in a crock pot with all of the above ingredients and cook for 10 – 12 hours. After the meat is cooked carefully pull it out of the crock – it will be falling apart in chunks – and place in a large pan. Reserve the cooking liquid.

Shred the pork with two forks and place it back in the crock. Add back in enough of the cooking liquid to moisten the pork – at least a cup. Add one cup (or to taste) of this delicious homemade BBQ sauce and cook for one hour more.

Mary Read’s Cutthroat BBQ Sauce

(pirate reference anyone? See the party on Saturday is nautical themed…oh never mind :))

Ingredients:

  • 2 Tbsp butter
  • 1 yellow onion, chopped
  • 2 garlic cloves, chopped
  • 2 16 oz cans of chopped tomatoes (or 3 cups fresh when in season)
  • 1/3 cup tomato paste
  • 1/3 cup honey
  • 1/2 cup apple cider vinegar
  • 1/2 cup Worcestershire sauce
  • 1/4 cup molasses
  • 2 tsp liquid smoke
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp paprika
  • 1/8 tsp ground cinnamon
  • 1/8 tsp chili powder

Directions:

Put all above ingredients in a saucepan and cook over low/medium heat for about a half hour. Refrigerate overnight for best flavor.

 

Anne McCranie is a Licensed Massage Therapist and personal trainer in Sellwood (Portland) Oregon. She loves to eat and share good food. Please see your medical professional for specific dietary advice. Click here to see why Anne includes meat in her healthy diet.

Healthy July 4th Recipes

Check out these lovely and gluten free July 4th recipes. My favorite is the star spangled cream tart.

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What are your plans today? I have friends coming over to BBQ. One of my buddies is following a paleo diet so I made sugar free ketchup for her burger. Also on the menu Laura’s Sour Slaw, vegan and paleo friendly.

Here is her recipe…

Sour Slaw

Ingredients:

  • 1 head green cabbage, 1/4 slices
  • 4 sprigs fresh oregano (or 2 tsp dried)
  • 1 Jalapeno, finely chopped
  • 1 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • salt and pepper to taste

Directions:

Put all ingredients in a pot and cook over medium-low heat, no lid, for 20 minutes. Serve warm or cold. Delicious by itself or on a burger or baked potato.

Happy 4th of July!

 

Maddie’s Ginger Mint Fruit Salad

I was assigned fruit salad to bring to a recent college graduation party. Luckily I had just picked up a whole seedless watermelon at New Seasons.

This fruit salad was a big hit! The little bit of heat and spice from the ginger blends with the citrus to cut the sweetness of the perfectly ripe watermelon. I added cantaloupe and nectarines. You could certainly experiment with other fruit.

I started with an entire watermelon so cut the recipe down if you are not looking to make a party sized (large) salad.

fruit salad 2 6.13

 

Maddie’s Ginger Mint Fruit Salad:

First, start by making your simple syrup:

  • 1/4 cup sugar
  • 1/2 cup water
  • one thumb size knuckle of fresh ginger, peeled and sliced thin
  • juice from two limes

In a medium saucepan bring the first three ingredients to a boil. Lower the heat to medium high and cook until the liquid is reduced by half (about 5 minutes). Remove from heat, add lime juice and chill the liquid for a few hours.

Now on to the salad:

  • One small seedless watermelon
  • Half of a cantaloupe
  • Half of a honeydew
  • Four nectarines
  • One small hand full of chopped fresh mint leaves

Chop your fruit into bite size pieces. Tear or coarsely chop the mint and add it to the fruit. When ready to serve strain the syrup, pour over the fruit and gently stir to combine. Add more chopped mint for garnish.

Try this at your next BBQ and let me know what you think.

 

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. This recipe is intended to tickle your taste buds. Please see your medical professional for specific dietary advice.