All posts for the month January, 2012

Sunday’s recipes

Published January 7, 2012 by Kate

Sundays, to me, is the day for baking and generally rummaging about in the kitchen.  This is the day I plan meals for the upcoming week, make a shopping list and putter about, trying to tidy the pantry.

 I made a muffin recipe today.. but the recipe called for Maple Syrup, which I didn’t have in stock, so I used honey…  I didn’t have Oat Flour, so I ground up rolled oats in the food processor until it resembled the consistency of flour… oh, and I didn’t have any blueberries, so I used cranberries – which I gave a rough chop in the food processor as well..

Blueberry Oat Breakfast Muffins Recipe –  adapted from a  recipe by Julianna Hever. Available in Forks Over Knives: The Plant-Based Way to Health. Published by The Experiment, July 2011, available wherever books are sold.


 1 medium banana, mashed

One 15-ounce can sweet potato puree

¼ cup 100% pure maple syrup (or honey)

1 teaspoon vanilla extract

2 cups whole oat flour (or ground from whole oats)

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon salt

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

¼ teaspoon ground ginger

1 cup fresh or frozen blueberries (or cranberries)

   1. Preheat the oven to 375°F. In a large bowl, combine the mashed banana, sweet potato puree, maple syrup, and vanilla extract.

   2. In a small bowl, combine the oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer the mixture to the large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product.

   3. Fold in the blueberries.

   4. Spoon the batter into silicone muffin cups (I didn’t use silicone, I used the old-fashioned paper liners in a regular muffin tin) and bake for 20 minutes or until the muffins are lightly browned. Remove from the oven and let cool for 5 minutes. Store the muffins in an airtight container.

For one muffin: 111 calories, 0.3 g fat, 24.7 g carbohydrates, 2.4 g protein, 1.2 g fiber, 150 mg sodium, 3 PointsPlus

I can’t honestly say that I’d make these again, although I like the idea of plant-based food..  these muffins just weren’t the traditional muffin.. But they are tasty

Dinner consisted of coca cola chicken,boiled potatoes and steamed peas & carrots – plain fare but tasty..   Coca cola chicken is basically a marinade of soy sauce and garlic… then pan fried to give the chicken colour, then roasted in an open pan in the oven, with a dressing of soy sauce, rice vinegar, garlic and about half a cup of coca cola..   roast in oven until chicken is done and sauce is a syrup type consistency..  yumm..  the original recipe called for chicken wings, but used chicken drum sticks… it worked really well.