Monster Muffins : Grain/Nut Free

Oh those moments. Convenient accident or purposed treat? 

Who cares it's scary good.

Found this grain free, nut free cupcake recipe and decided to make it for breakfast treats to go.

Great decision.

Because I decided to make these at 9 o'clock, post meridiem, I did not peel the zucchini. 

So sue me.

In my brain I was thinking "why peel it? you lose a ton of health benefits.." 

So I didn't and boo(m), Monster Muffins! The peels turned the batter 

green which in turn cooked up awesome. 

What I Used: 

1/2 cup coconut flour

1/2 tsp aluminum free baking soda

1/2 tsp Himalayan sea salt 

1/2 cup chopped zucchini with skins (I used 3 small ones from our CSA)

2 tbsp local honey or 3 :) 

1 tbsp of vanilla extract

4 large eggs

kiss of coconut oil

What I did:

read the whole recipe.

whipped it up in a blender.

poured in the green gold of goodness.

cook in oven at 350 for 20 minutes!

used the leftover batter to make me and mr. monster muffin a mini monster cake with cacao nibs

Known HEALth benefits of Zucchini: 

• awesome source of magnesium and vitamin C
• vitamin A, potassium, phosphorus, copper, and high in folate which is great for everyone
• summer squash has been shown to have a high content of omega-3 fatty acids, zinc, niacin, and PROTEIN :) 
• vitamin B1, vitamin B62, vitamin B6, and calcium
• has been shown to be extremely effective in treating BPH in men
• fiber rich
• studies have shown that plant based fiber rich diets flush the toxins and abnormal cells from the colon keeping it safe and protected
• folate, vit C, and beta-carotene found in the skins of the zucchini help protect cells from toxins and have proven anti-inflammatory properties 
• high in manganese trace mineral which protect mitochondria from oxidative stress 
• the potassium and magnesium are scientifically shown to lower blood pressure 
• all around a great choice with soluble and insoluble fats, sodium, trace minerals, amino acids, carbohydrates, sodium, and 96% water!

Now....Go squash some healthy grain free muffins in your face!!! 

searched healthy benefits of zucchini

chocolate ice cream for breakfast

The days of youth are constantly at our fingertips. Wind blowing through your arms that make you want to fly like a bird, sounds of the ocean always bringing magic to your heart, a smell of vanilla in the summer to remind you of sweets that only long gone elders knew how to make; All of the small wonders make a soul so simple and childlike. The sheer giddiness of childlike behavior should be reason enough to enjoy chocolate ice cream for breakfast :) It IS a Mama D version of chocolate ice cream but it's soft serve yumminess will have you melting faster than itself if you don't hurry up and enjoy!

They key to almost all of the smoothies I make is a little trick called FROZEN BANANAS aka Vegan Ice Cream aka Smoothie aka Milkshake Heaven. I am telling you.

 No I am YELLING AT YOU, THIS ISH IS BANANAS- B A N A N A S :) 

 I buy bananas in bulk and usually use most of them but towards the end I will slice up some, freeze them on a single layer and store them in the freezer until I need some creamy satisfaction. I usually use coconut water or water as my thinner but feel free to use milk or juice of choice (once I juiced some spinach for spinach water). Use about 1 cup of bananas per adult serving. For me and the two toddlers I used 3 cups. Pile up bananas, start with 1 tablespoon of cacao, a drizzle of honey and blend. Watch it and go with your instincts/preferences! It will be THICK so work a little bit of your fluid into it slowly (or it'll get kind of watery like in my pictures). Taste it. If you need more cacao or coconut water or honey keep going. This is a VERY sweet treat if you are not careful with your desire to be flooded with pure ice-cream-for-breakfast nirvana!!! I am working on knowing my body better and kind of refuse to give exact measurements. . just start with a basic measurement ( 1 tsp - 1 tbsp )  and taste your way from there. It's bananas and honey and chocolate. YOU CAN NOT GO WRONG!!! As I am mixing these simple ingredients together I drizzle in some melted coconut oil. I keep the coconut oil on top of the fridge so on most days some of it's liquid or you can heat it up as you see fit. Microwave, Stove, Double Boiler. I have a little Turkish tea pot I melt mine with over the gas stove.

Perfection is what this breakfast is. Oh and the kids will adore it too. We were going to add strawberries and blueberries but we ate those while watching this magic happen. 

Let the kids help or if it's for company that is hesitant to "try new things" secretly serve this bad boy and set up a "healthy sundae" bar without folks even knowing *yes I have been known to sneak tons of healthy alternatives into Casa Cantu gatherings but only after I ask for allergies.. I myself can not eat mushrooms so why ruin someone's night/life just because I want to prove vegan ice cream/smoothies are literally a culinarist-guru-in-training's dream!* 

I first was inspired by Dr. Ben Kim's chocolate vanilla smoothie while we were in Rhode Island. It was an instant summer hit. I am now very confident in my testing abilities and use this first experience as a guide to what I have on hand or am planning. This was a quick version Avery happened to ask for one morning so I was like OH YEA! Some times I add the vanilla especially in the smoothie, and most times I sprinkle some crushed walnuts on top. Depends on what I am craving. For the healthy sundae bar you can have a spread of fresh and dried fruit, healthy whip cream, raw nuts, dried coconut flakes, chia seeds and cranberries give a fun sprinkle-ish feel to this but if you're down with sprinkle town then do it! Eating a healthier ice cream is a HUGE first step in a healthier lifestyle or if this is for a dairy free soiree then you know your guidelines, I'm just here for the ICE CREAM :)

I encourage you to try this fun treat any time with some one you love, especially YOURSELF!!!  

healthier mashed potflowers/caulitoes

Forgive the amateur photos but you'll be able to tell when my camera/phone got an upgrade in upcoming posts. I found this idea about a year ago & have modified it SEVERAL ways (see I use uppercase when needed ). These pictures are currently the Feta Mashed Potatoes. Sometimes I change up the cheeses or add chopped turkey bacon via Trader Joe's (no additives or preservatives!) but the feta ones are our favorite because we do not add salt except from the feta & milk. Mrs. Dash and other salt free seasonings like Trader Joe's 21 seasonings are what we use to give it any extra 'ummph' if needed!

step 1. Make dinner plans. if you decide mashed potatoes is what you want, try this hidden veggie trick!

step 2. Use fresh or frozen, preferably local & organic, cauliflower (as much or as little as you want) and boil with  potatoes (as much or as little as you want) until all are tender. Here I used water, but since these were taken I use low sodium chicken broth to boil them in for a little extra nomnomnommmm :)

step 3. use fresh garlic & chop or mince or grate to your families desired texture

step 4: Add feta, seasonings, pepper, garlic, & organic milk (as desired). Here I made a hearty side with organic turkey bacon from Trader Joe's & it was served with Broiled Talapia & fresh green beans & salad! (so that's actually 3 veggies, a starch, and 2 proteins!,right?)

step 5. Using a potato masher or food processor, once again, COMPLETELY based on what your family eats, mash or blend to consistency and voilà a hidden veggie in a delish side dish! 

Health Fact: Cauliflower and other cruciferous vegetables contain glucosinolates and thiocyanates which increase the activity of enzymes that eliminate carcinogens and decrease the activity of enzymes that activate cancer-causing agents. This makes cauliflower a great cancer-fighting food!

I also have this AMAZING baked version I found on Spark Recipes.. of course I'll the link! I've made it twice and once with a little extra paprika for a kick! Don't forget try to use your logic of how to make it healthier! I use organic cream cheese and depending on which brand has the lowest sodium & fat, etc.. I use that one. I also try to get fresh cheeses not pre-shredded & if I'm really feeling spunky a little Greek Yogurt Plain on top (tastes JUST like sour cream but SO MUCH BETTER FOR YOU!) 

Cheesy Mashed Cauliflower: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=727515

because I'm lazy, a link to SOME healthy benefits of Greek Yogurt (now I use GY in replacement of sour cream. If you take a big bite thinking it's like regular yogurt you're going to be sadly disappointed! If you're interested in GY for a permanent switch we eat Chobani's flavors with low, natural sugars!) http://www.livestrong.com/article/86488-benefits-greek-yogurt/

Hope this inspires some GREAT dinners to go with a hidden veggie trick or a cheesy mash!