Wednesday, October 31, 2012

Spiced Pumpkin Yogurt Breakfast Bowl


Happy Halloween! I had to come up with something with pumpkin in it to celebrate Halloween and fall. I love pumpkin, and lately I have been adding in more Greek yogurt into my meals for extra protein, so the combination came together naturally. I checked to see if anyone else had come up with this combination, and I found inspiration on the blog Eating Bird Food. I changed the proportions to suit my taste and changed the toppings to reflect more fall flavors. I like to have crunchy toppings on my yogurt, and Fuji apples, pumpkin seeds, and pecans provide texture and a sweet-yet-savory element. I tried the recipe with fat free Greek yogurt, but my favorite is actually a combination of equal proportions of Voskos regular plain and their fat-free plain. I like their fat-free because it has a lot more protein than the full-fat, but the full-fat helps keep me fuller longer, so I get the best of both worlds by combining them. My favorite fat-free Greek yogurt is Fage because it has the same texture as full-fat Greek yogurt. You can choose whichever you prefer; for the calorie count of this one I used the 1:1 ratio of Voskos.


Spiced Pumpkin Yogurt Breakfast Bowl
Printable Recipe

6 oz Greek yogurt (I used 3 oz each Voskos plain and Voskos fat-free)
4 tbsp pure pumpkin puree
1/4 tsp pumpkin pie spice, plus a little sprinkling for garnish
1/8 tsp ground cinnamon
stevia to taste, (optional)
several drops pure vanilla extract
1/4 cup finely diced apple, such as Fuji
1 tbsp chopped pecans (I used ones I collected myself)
1 tsp pumpkin seeds (I used nuts.com sprouted pumpkin seeds)

1. In a small bowl, fold the yogurt, pumpkin, spices, stevia, and vanilla together.
2. Top the pumpkin yogurt mixture with apple, pecans, and pumpkin seeds. Garnish with a small sprinkling of pumpkin pie spice. Serve immediately.



  • Servings per recipe: 1
  • Per serving:
  • Calories: 256.9
  • Fat: 13.5 g
  • Saturated fat: 5.2 g
  • Cholesterol: 35.6 mg
  • Sodium: 96.7 mg
  • Carbohydrate: 20.4 g
  • Fiber: 3 g
  • Sugars: 10.8 g
  • Protein: 

Tuesday, October 30, 2012

Mushroom Series: Mini Mushroom Meatloaves


October went by like a whirlwind thanks to all the projects and presentations I have been working on. Thankfully, I have time to post the last recipe in the mushroom series, Mini Mushroom Meatloaves featuring sliced cremini mushrooms from Kitchen Pride. The sliced mushrooms are really convenient because even if you want them diced all you have to do is tear them with your fingers instead of bothering to chop them.


This recipe makes 18 mini meatloaves the size of standard muffins, and they are great leftover for any meal (especially breakfast with a side of eggs!). I made so many just for myself because it's great to have something already prepared to rely on when you're really busy. I am sure you could also freeze them. If you don't want to go to the trouble to make muffins these would probably also make really great burgers if you form patties with the mixture and fry them in a pan.

I would like to thank Kitchen Pride for sending me a sample of their mushrooms. I hope you check them out! Here is a list of the previous four recipes in the Mushroom Series:
  1. Creamy Beef and Mushroom Soup
  2. Mini Mushroom Pizzas
  3. Slow Cooker Pot Roast with Portabella Mushroom Gravy
  4. Primal Mushroom "Caulisotto"

Mini Mushroom Meatloaves
Printable Recipe

1 tbsp olive oil
1 8-oz package sliced cremini mushrooms, coarsely torn into pieces
1 small onion, finely diced
3 cloves garlic, minced
3/4 lb ground pork
3/4 lb ground beef
1/2 cup ground almonds
1 egg, lightly beaten
1 tsp Italian seasoning
1 cup + 2 tbsp marinara sauce, divided
salt and pepper, to taste

1. Preheat oven to 400 degrees F.
2. In a medium saucepan over medium heat, add the mushrooms, onions, and garlic and saute until tender. Remove to the side to cool slightly.
3. In a large bowl, mix the pork, beef, almonds, eggs, Italian seasoning, 2 tbsp of the marinara sauce, the cooked mushrooms and onions and salt and pepper. Thoroughly mix.
4. Press the mixture into 18 3" muffin cups. For easy cleanup, you can line the muffin pan with re-usable silicon muffin liners.
5. Bake for 25-30 minutes or until the juices run clear. While the meatloaves bake, heat the remaining marinara sauce. Remove the meatloaves from the oven and allow them to set 5 min before serving with a spoonful of marinara sauce on the side.

  • Servings per recipe: 18
  • Per serving:
  • Calories: 106.1 
  • Fat: 7.3 g
  • Cholesterol: 33.3 mg
  • Sodium: 81.3 mg
  • Carbohydrate: 2.4 g
  • Fiber: 0.7 g
  • Sugars: 0.3 g
  • Protein: 7.7 g

Tuesday, October 23, 2012

Mushroom Series: Primal Mushroom "Caulisotto"


I am finally giving myself some time to get back to blogging after having been incredibly busy for the last few weeks. It's midterm time, so everything is coming due at once, which means I have been studying like crazy. I can actually report that I have been eating really well despite being busy; taking time to make proper meals has become a habit. 

Now I can get back to my mushroom series! Here is the second to last recipe from my Kitchen Pride selection. I actually made this a while ago, but now I finally have time to post it. The inspiration for this recipe is classic mushroom risotto, but I wanted to cut out the grains and make this a low-carb Primal side dish (although you could serve this as a main course for two, with a salad on the side). Because I cut grains from my diet, I haven't had risotto, an Italian rice dish, in a long time. The cauliflower rice-based recipe is a great substitute because the mushrooms add enough flavor so that the cauliflower flavor doesn't come to the forefront too much. Besides swapping out the cauliflower, I kept to the traditional ingredients like white wine and Parmesan cheese. You could use any mushrooms for this recipe, but I used white button mushrooms because they are light in color; sometimes mushrooms with dark gills can darken light-colored food. The only other major difference in the addition of cream. Normal risotto relies on the starch of the rice to thicken the dish and make it creamy, and because cauliflower doesn't have starch I had to "cheat" by adding cream. If you have been craving a creamy, savory, and unique side dish for an elegant dinner, I hope you will consider trying this!


Primal Mushroom "Caulisotto"
Printable Recipe

1 tbsp butter
1 large shallot, minced
1 8-oz package white button mushrooms, coarsely chopped
2 tbsp dry white wine
2 tbsp chicken or vegetable stock
1 medium head of cauliflower, grated on the coarse side of a box grater
2 tbsp heavy cream
3 tbsp freshly grated Parmesan cheese
pinch of minced parsley
salt and pepper, to taste

1. Melt the butter in a large saucepan over medium heat. Add the shallot and cook until tender.
2. Add the mushrooms to the pan and cook until soft.
3. Add the wine and stock and cook down over medium-high heat until all the liquid has evaporated.
4. Stir in the grated cauliflower and cook, stirring occasionally, until tender but not mush.
5. Blend in the cream, Parmesan, and parsley. Season to taste with salt and pepper and serve immediately, garnished with more Parmesan.
  • Servings per recipe: 4
  • Per serving:
  • Calories: 117.4
  • Fat: 7.2 g
  • Saturated fat: 4.3 g
  • Cholesterol: 20.9 mg
  • Sodium: 177.3 mg
  • Carbohydrate: 10.4 g
  • Fiber: 3.9 g
  • Sugars: 0.5 g
  • Protein: 5.7 g

Friday, October 12, 2012

Mushroom Series: Slow Cooker Pot Roast with Portabella Mushroom-Onion Gravy


It's the middle of the semester and naturally I'm swamped with work. I have to come on here and post, however, because cooking and blogging are a source of stress relieving for me! I also have to continue my mushroom series, and the next recipe, a pot roast with mushroom gravy, are effortless and if you have been as busy as I have been, then this is a great meal for you. I love coming home to the aroma of the slow cooker because even though I put in a little effort in the morning, overall I'm not putting a lot of time in the meal yet it tastes like it did.

For this recipe I was lucky enough to snag a grass-fed rump roast on sale at Sprouts. Because I didn't have time to prepare a roast in the oven the traditional way, I used my slow cooker and seasoned the meat with one of my Kitchen Pride portabella mushroom caps, a big onion, red wine, and a variety of herbs. While most slow cooker meals smell amazing when you step in the door, this one smelled particularly inviting. I actually ran back to my car and left the door of my apartment open and could smell the aroma of the meat out in the parking lot! The meat was perfectly tender, but what made the meat more special was I pureed the mushrooms and onions in the cooking liquid with my immersion blender right in the crock of the slow cooker. This recipe makes a generous amount of gravy to pour on the meat and any vegetables you might be serving. Because the gravy is basically pureed vegetables, it's much easier to put together than a traditional starch-thickened gravy.



Slow Cooker Pot Roast with Portabella Mushroom-Onion Gravy
Printable Recipe

1 1.75-2 lb beef rump roast, preferably grass-fed
1 large portabella mushroom (as an optional step, remove the gills for a lighter-colored gravy)
1 large onion, peeled and cut into chunks
1 tsp dried sage
1 tsp dried crushed rosemary
8 oz dry red wine (can use broth instead)
salt and pepper, to taste

1. Add all the ingredients to your slow cooker. Cook on low for 8-10 hours or high for 6-8 hours.
2. Remove the cooked roast from the pan, leaving all the vegetables and cooking juices at the bottom. Tent the roast with foil to keep it warm while you make the sauce.
3. To make the sauce, puree the mixture by inserting an immersion blender into the crock of the slow cooker and blending until the sauce is smooth. Or, you can remove the cooking liquid and vegetables to a blender or food processor and pureeing until smooth. Either way, taste the puree and make sure it is seasoned well. Serve the sauce over the meat and any vegetables you might be serving on the side.
  • Servings per recipe: 6
  • Per serving: 
  • Calories: 381.6
  • Fat: 22.1 g
  • Saturated fat:1.6 g
  • Cholesterol: 68 mg
  • Sodium: 104.7 mg
  • Carbohydrate: 3 g
  • Fiber: 0.6 g
  • Sugars: 0 g
  • Protein: 32.4 g
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