Morselicious Carrot Cake with a Star Ingredient

I enjoy Mac-n-Mo’s morsels – they are delicately sweet, but not too sweet and contain nothing but wholesome ingredients. With no added salt or sugar (or sugar alcohols), these treats definitely are a “Nutri-Savvy’s Pick“! You can buy the ready-made morsels at health food stores such as Lassens and Erewhon, or make your own using the Morselicious Mix.

Because the mix is so versatile, I often refer to it as the “Bisquick of Good Health”. But make no mistake, there is only quality whole-food based ingredients in this mix and none of the junk. NO salt, NO added sugar, It’s Gluten-Free, GMO-certified and Kosher!

A Baking Experience with Mac-n-Mo’s 

I’ve already used the Morselicious Mix to make my own morsels. It’s easy. Just add water, applesauce or pumpkin puree, and your sweetener of choice (recipe is on the back of the package). They always come out great! Now I wanted to do a little something different. So I decided to make a Morselicious Carrot Cake – well muffins, to be exact.

Below is the yummy Gluten-Free Carrot Cake recipe inspired by glutenfreegoddess.blogspot.com.  Of course I made some revisions, most notably that the “flour replacement” is Mac-n-Mo’s Morselicious mix. I also cut the sugar amount in half. And I used a “star” ingredient – my new fav spice – Star Anise.

I love Mac-n-Mo’s! I highly recommend you try the morsels and the mix. Visit http://www.macnmos.com

Now onto the recipe: 

Morselicious Carrot Cake with a Star Ingredient

Ingredients:

• 1 egg
• 2.5 Tbsp of Coconut oil
• 3 Tbsp + 1 tsp of Coconut Sugar
• 2 Tbsp of applesauce or pumpkin puree (or non fat Greek yogurt)
• 1 tsp cinnamon
• 1/2 tsp star anise (ground)
• 3 Tbsp Coconut Flakes (unsweetened)
• 1/2 cup of Carrots
• 3 Tbsp of Raisins
• 3 Tbsp of Pecans
• 1 cup of Mac-n-Mo’s Morselicious Mix
• 1/2 tsp baking soda

Preheat oven to 350 degrees. Grease and flour coat a mini muffin tin.

Mix egg, coconut oil and coconut sugar together until well blended. Beat in applesauce (or pumpkin puree) and spices. Add Morselicious Baking Mix, coconut flakes, carrots, raisins and pecans. Combine well.

Scoop batter into muffin tin and bake for approximately 30-40 minutes or until toothpick inserted comes out clean.

Top with a sprinkling of cinnamon, anise or pistachio. Enjoy!

 

YIPPEE!! Coco-loco Granola is here! {And it’s great with one of Chobani’s newest flavors!}

So last week I made a yummy granola with a few good quality ingredients and a whole lotta love. I recently re-vamped this one to be slightly more healthi-licious with some flavonoid-rich cocoa. Although, both variety’s are great. And my girls will second that – they keep asking for more.

Today served it on top of the oh-so-yummy  Chobani Bites Raspberry with Dark Chocolate Chips to make little mini “sundaes” for my girls. They ate it right off and dug into the yummy yogurt. Here is Ailish pictured with Chobani. (And BTW, the Chobani Bites are satisfying alone, too.)

Coco-loco Granola makes a great topping for yogurt berry parfaits~

Build your own healthy yogurt berry parfait “sundae” using any of Chobani‘s great new flavors (and fresh fruit if you like) and simple homemade granola like this “Coco-loco Granola” I made (shown below with added Cranberries):

RECIPE

• 2 cups oats
• 2.5 TBS coconut oil
• 2 TBS coconut sugar
• 3 TBS coconut flakes
• 2 tsp of cocoa
• 1 tsp of star anise
• 1 tsp cinnamon
• 1/2 tsp vanila
• 2 Tablespoons of prune puree (or applesauce)
• pinch of sea salt

Melt coconut oil and mix in sugar, prune puree, cocoa and spices. In a separate bowl mix together: oats and coconut flakes. Thoroughly mix wet and dry ingredients until oats well coated. Bake at 375 degrees for 12 minutes. Toss with a spatula. Turn oven off and leave for about hour in the heated oven. Remove when lightly toasted brown and let cool.

Coco-loco Granola Label

ENJOY!

Q: What combo of nuts, fruits and spices do you enjoy in granola??

Nut-free Granola with the Goodness of Coconut and a Star Ingredient

I was itching to bake but didn’t have any type of flour, so I decided to go with a staple I always have, a nutritious whole-grain — oats! Love the versatility of this grain and it’s a great option if you are wheat-free.

My husband had just bought some coconut sugar (palm sugar) on a whim from the Thai market in our neighborhood (he was curious) and my kitchen is well stocked with delicious and nutritious coconut: coconut oil, coconut meat, and unsweetened coconut flakes. So it turned out to be a coconut sweetened treat, with a 6-pointed twist. I only had a bit of cinnamon spice left, so I turned to my spice cabinet and found – star anise (in powdered form).

Star anise, my star ingredient, comes from a star-shaped seed pod of an evergreen tree grown in southwestern China and Japan. It’s distinctive liquorice taste adds a pleasant sweet flavor to food. However, is commonly used in more savory-type dishes including eggs simmered in black tea and Indian curries. A digestive aid, star anise may help cure colic in babies. An extract of this seed, Shikimic Acid, is one of the chief ingredient sin the antiviral Tamiflu drug used to fight influenza. This spice can be found in both seed pod and powdered form.

Nut-free Granola with coconut, cinnamon and star anise:

Recipe: (Makes 8 servings)

2 cups oats

1/3 cup palm sugar

1/4 cup coconut oil

1/3 cup of coconut flakes (unsweetened)

a pinch of cinnamon

1 tsp of star anise

Melt coconut oil and mix in sugar and spices. In a separate bowl mix together dry ingredients: oats, palm sugar, coconut flakes. Thoroughly mix wet and dry ingredients until oats well coated. Bake at 375 degrees for 12 minutes. Toss with a spatula. Turn oven off and leave for about hour in the heated oven. Remove when lightly toasted brown and let cool.

Cal 150, Fat 8g, Chol 0mg, Sodium 35mg, Fiber 2g, Sugar 10g, Protein 2g

Enjoy! I like adding 1-2 tablespoons to my favorite yogurt.

My treat would be using this granola topping on one of the many new flavors of Chobani. I had just received a wonderful bounty via postmaster (on dry ice) the other day. What a yummy treat!! I can’t wait to explore all the delicious new flavors/products. In fact, Chobani is one of my picks (better choices for a healthier lifestyle):

Click “LIKE” or comment if you enjoy Chobani yogurt!!

February GIVE-AWAY!! – Delicious Oatmeal Squares from Corazonas!

Happy February! Can you feel the love?! I’m so excited to host another Give-Away courtesy of Corazonas – a company that makes delicious and nutritious snack foods. And what a perfect way to celebrate Heart Health month – Corazonas snacks are specially infused with cholesterol-lowering sterols to protect your heart.

What I like about these snacks is that they are made from all natural ingredients blended for a delightful taste and texture. Nutritionally balanced, they make a great snack or on-the go breakfast option. Here’s the scoop on two of their great products:

Cranberry Flax bars:  13g of whole grain goodness ain’t bad. And these bars are chock-full of tasty satisfaction – just check out the protein and fiber content! Cal 180, Fat4.5g, Chol 0mg, Sodium 110mg, Fiber 6g, Sugar 14g, Protein 6g

Lightly Salted Tortilla Chips: These are Gluten-Free with 18g of whole grains! You get 3g of fiber per one ounce serving. Cal 140, Fat 7g, Chol 0mg, Sodium 75mg, Fiber 3g, Sugar 0g, Protein 2g 

Ok I’m not really a chip fan, but my twin 4 year olds won’t say no. And I do love guacamole – these chips are perfectly light and crispy to hold in all that avocado-yumminess. I can feel good about this one knowing that it isn’t an empty-caloried food. And, as for the bars, well, my girls can’t get enough of them! They love these yummy flavors: Peanut Butter, the White Chocolate Macadamia Nut and the Chocolate Brownie & Almonds. But I won’t let them near my Cranberry Flax. lol!!

Now on to the Give-Away! One Lucky Winner will receive one caddy (12 bars) of Corazonas Oatmeal Squares – flavor of their choice!:

To Enter the CORAZONAS GIVE-AWAY!

1. Choose from the following:

• Subscribe to Nutri-Savvy’s Blog
• Follow me on Twitter
• Like Nutri-Savvy on Facebook

2. Leave a comment to let me know which option you chose!

(Note: If you’re already subscribed or a follower on Facebook or Twitter, just leave a comment to let me know.)

 <3  Enter Now to Taste the Love <3

This Give-Away will be open until Thursday, February 28th, midnight (PST). I will contact the lucky winner via email. Enter today for a chance to win these portable and delicious nutritious snacks. And be sure to give Corazonas a LIKE, too!

 

Boost Alertness with These 4 Foods

Guest post by Susan Wells

Do you find yourself falling asleep at the wheel of your car or nodding off at your desk at work? Staying alert during the day is not only necessary for productivity, it is also necessary for good decision-making and personal safety.

Although there are many things that can cause lethargy, nutritional deficiency is one of the most common reasons. There are several foods that contain important ingredients for brain power and energy. These foods can boost your alertness and help you stay focused during the day. Below are four of the best foods for alertness that are easy to eat on the go and in the office.

Coffee

Yes, coffee is a drink, not a food, but it’s awesome for alertness. Although coffee contains only two calories when consumed black, it certainly isn’t lacking in the antioxidant and caffeine department. Thanks to these two ingredients, a cup of Joe has become one of the most popular morning wake-up cures in history. Research shows that the caffeine in coffee works to stimulate your central nervous system and improves your concentration and focus, when drank in moderation. As a general rule of thumb, a moderate dose is the equivalent of two to four cups per day. Drink more than four, though, and you may get the opposite effect. Too much caffeine in your system can cause jitteriness, insomnia, irritability, muscle tremors, fast heartbeat, nervousness and upset stomach.

High-Fiber Carbohydrates

Forget what the anti-carb groups say! Carbohydrates packed with fiber are essential for energy and alertness. Studies have shown that a diet rich in high-fiber carbohydrates gives our bodies both short-term and long-term energy boosts. High-fiber foods also fill our bellies up, keeping our hunger satisfied for longer (hunger plays a huge role in our everyday alertness). To be even healthier, eat choose carbohydrate foods that are both high in fiber and whole grain.

Fruit

The sugars found in fruit help produce glucose in our bodies which help give our cells energy. Although too much sugar can be damaging to our health, we still need a little to rev up our engines. Eating fruit is one of the most nutritional ways to boost our blood glucose levels and wake up our brains. Drink freshly-squeezed orange or grapefruit juice in the morning or eat a fruit salad at lunch to increase alertness and get a daily vitamin and mineral boost.

Dark Chocolate

Yes, it’s a dream come true! Dark chocolate in moderation can be good for you. Studies have shown that the flavonoids and antioxidants in dark chocolate can improve blood flow to our hearts and brains and repair cell damage, respectively. Both of these benefits are good for better body function and alertness. Another ingredient in dark chocolate, caffeine, is also widely known for its body and mind stimulating affects. As with all food consumption, moderation is very important. To keep things healthy, only eat one ounce of plain dark chocolate a few times per week, and make sure the chocolate contains no less than 70% cocoa.

Susan Wells is a freelance blogger who enjoys writing about automotive and health news, technology, lifestyle and personal finance. She often researches and writes about automobile insurance, helping consumers find the best car insurance quotes online. Susan welcomes your comments and questions below!

DON’T FORGET TO ENTER MY  ** GIVE-AWAY **  

Click here for details!

 

Simply Pears and GIVE-AWAY!

If you could pick one fruit – what would it be?

Lately, I’ve been enjoying pears – refreshing and sweet. A nice snack that takes me over the 3 o’clock hour. My little girls enjoy pears, too! Unfortunately, unless I have the mini ones (which I prefer), they take a few bites and leave them unfinished. That’s how I discovered a simple, satisfying dessert. I cut the pears in half, discarding the eaten portion and use them for a baked pear delight.

BAKED PEAR DELIGHT

• 4 pears sliced thinly
• 1 TBS Smart Balance (optional)
• Cinnamon to Taste

The recipe is embarrassingly too simple. Place sliced pears in a covered baking dish, dust with cinnamon, cover and bake for about 40 minutes in a 350 degree oven. You’ll smell the aroma when it is done. Add a little (more) spice: If you want to get a little more decadent, top heated pear over a Ginger Cookie*. Don’t eat sweets?: Start with a couple of tablespoons of cooked oatmeal (I make a big pot of Irish oatmeal in a rice maker with dried cranberries, so I can ready-made oatmeal for a couple of days) and top with baked pears. Either way, pears make this dish a tasty, warm treat!

*And speaking of Ginger Cookies, Dr. Connie Guttersen has a delightful recipe for Spiced Ginger Cookies in her book, The New Sonoma Diet.  Her plan is about simple ways to use flavorful ingredients so you can truly enjoy a heart-healthy lifestyle. Pretty close to my motto: “Savor, Taste, Enjoy…Nutrition”

You can win Dr. Guttersen’s book, by simply ‘stopping by’ – see details below:

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Sign up now for my newsletter distribution list by emailing nutrisavvy@att.net

ENTER my Spring GIVE-AWAY

for a superb Spring (or anytime) read

- a healthy-eating lifestyle plan with loads of inspiring,

wholesome wine-country inspired dishes:

click on this link: WIN a copy of THE NEW SONOMA DIET

Nutri-Savvy’s pick may be yours, too!

THE WINNER OF THIS SPRING GIVE-AWAY IS: Belinda Vasquez. Congrats!! Thanks to everyone who participated. There will be more Give-Aways to come! : )

I have a wealth of dietary books from weight loss to wrinkle (cures). One of my favorites is Dr. Connie Guttersen’s, RD, PhD, THE NEW SONOMA DIET. She provides an encouraging way to eat a whole food, plant-based diet with sample recipes and a graceful plan toward learning to enjoy the simple, natural flavors of a plant-based cuisine – a focus on fresh vegetables, whole grains, nuts, olives oils, lean meats and, of course – with Sonoma in it’s title – wine! I had opportunity to interview Guttersen for an article on sugars and sweeteners: The Sweet & Low Down

I happen to have an extra (unopened) copy in my personal library. And believe me, my libary – though full of professional resources and diet/lifestyle books, is quite selective.

GIVE-AWAY

If you’d like a chance to win THE NEW SONOMA DIET, Just let me know you are ‘stopping by’: Comment on ONE of my 5 latests NNM posts (your comments are valued! But if you are ‘shy’, you can simply say :”hi”):

NNM-spring-clean-to-refresh-your-fridge

NNM-shut-eye-may-be-more-valuable-than-you-think

NNM-vary-up-your-eating-routine

NNM-build-yourself-a-healthy-network

NNM-surround-yourself-with-healthy-choices

Note: Although National Nutrition Month (NNM) is coming to a close, we should still continue to think about ways to implement healthy choices to reap the many benefits of a heart-healthy lifestyle. Here’s to your efforts and achievements and continued successes!