Granola Bars!!

So I love granola bars; they are a quick on the go snack. However, I have found MANY bars have sugar in them and obviously most are not gluten free (if they are they are way too expensive). So I have come up with a solution! I made my own! This recipe is SO easy, there is NO cooking involved! I love recipes like that, don't you? Let's get to it!

Granola Bars

1 cup Raisins (regular or golden are fine)
1/4 cup Honey
1/4 cup Peanut Butter
1 cup Toasted Nuts (almonds or pecans work best but you can use a variety)
1 1/2 cup Oats

1. In a small bowl microwave the peanut butter and honey for 30 seconds and stir so it is mixed well.

2. In a food processor, puree the raisins until they become a paste (it will look like fig newton filling). 

3. In a large bowl combine ALL ingredients, mix well.

4. Press into an 8x8 pan lined with wax paper for easy removal.

5. Freeze the bar for about 40 minutes or until set firm, I like to wait until its nearly frozen solid.

6. Remove the bars from the pan and cut into desired sizes, I like to individually cut them, wrap them in plastic and keep them stored in the freezer; taking one out when I am on the run and letting it defrost a little before eating it nice and cold. 

VARIATIONS: 
You can use almost any dried fruit instead of raisins (figs, cranberries, etc.)
Choose the nuts you like and use those instead, I like to roast the nuts in the oven to bring out the flavor more.
Feel free to make these unhealthy by adding chocolate chips or M&Ms if you wish (that will make them NOT sugar free) 






 Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Fresh Strawberry Jam

I went strawberry picking a few weeks ago and I really got carried away with it. I ended up bringing home 8 pts of strawberries. There is NO way I was going to be able to eat all those and I did not want them to go to waste. 

Solution: Make Jam!!

I was excited about making my own jam. It cost a fraction of the price, it was easy AND it was sugar free! Awesome!!!

Fresh Strawberry Jam

5 cups Strawberries (washed & stems removed)
2 T Water
1 T Cornstarch
2 T Lemon juice

1. In a large pot combine the strawberries and lemon juice. Cook until heated and a little boiling action starts to happen.

2. In a small cup or bowl, mix the cornstarch and water until there are no cornstarch lumps left.

3. Stir the cornstarch mixture into the strawberries and cook until the strawberries thicken.

4. If the strawberries are too lumpy you can choose to cut them before cooking, however I use an immersion blender and puree the entire jam until it is smooth. 

5. Store jam in a tightly sealed container or jar and keep refrigerated. 

 Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Sweet Potato Fries

Alright guys, I have found a DELICIOUS substitute for plain old fries. Sweet potatoes!! They are super good and really easy to make! Unlike regular potatoes they have more nutritional value and are not as moisture prone, so the fries are crispy when baked and not soggy.

Sweet Potato Fries

2 Sweet potatoes
1 T Olive oil
Salt and Pepper to season

1. Preheat oven to 425 degrees.

2. It is optional to peel the sweet potatoes, but I always do. Cut the potatoes into matchsticks as thick or thin as you like.

3. Toss the matchsticks of sweet potato with oil, salt and pepper.

4. Spray your pan with non stick spray or grease with coconut oil.

5. Lay out your potato matchsticks on the pan and bake in oven for 20-30 minutes, depending on how thick or thin your potatoes were cut. Check them so they don't burn! Once they are golden brown they are ready to go!

6. I tossed a little more salt on mine once they were out of the oven and ate them plain! Yummy!

Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Plantain Chips

So this recipe is VERY easy and a great alternative to potato chips. Plantains look like giant bananas and are originated from Southeast Asia but can commonly be found in Central American and Latin cooking. They are similar to a banana but are less sweet and contain a starchy component. Plantains should not be consumed raw, unlike bananas and can be steamed, baked, fried, boiled or grilled. They are ripe when the skin is all yellow and starting to turn brown in spots. 

Plantain Chips

2 Plantains
3 T Olive Oil
Cayenne pepper (optional)
Salt & Pepper to taste
1/2 of a Lime

1. Preheat oven to 425 degrees. 

2. Peel the plantain and slice into pieces a little thicker than a quarter. 

3. Toss the slices in olive oil, salt, pepper and cayenne if you wish for them to be a bit spicy.

4. Line the plantains on a greased cookie sheet. ( I coat mine in coconut oil )

5. Bake for 10-14 minutes, watch them closely because if you sliced them thinner they will cook faster. 

6. I found it unnecessary to flip my plantains half way through baking because they crisped up nice. 

7. Transfer to a bowl after they have cooled. Squeeze the lime over the plantain chips and toss with more salt if you wish. I use Pink Himalayan salt. 



Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Meghann's Guacamole

Alrighty guys, I know I've been making fresh guac about... 3 times a week lately (gosh it is really that often!?). I am just SO excited that my mom finally likes it too so now my whole family has a summertime snack that we can all enjoy. The BEST part is that it only takes maybe 5 minutes to make! I love quick, easy and delicious recipes! 



Fun avocado facts:

• There are 10 grams of fiber in one medium-sized avocado.

• Avocados are one of the only fruits that contain heart-healthy monounsaturated fat (the good-for-you fat) that helps boost good (HDL) cholesterol and lowers bad (LDL) cholesterol.

• An avocado serving size is 50 calories, which works out to be 3 thin slices or 2 tablespoons mashed. There are fewer calories than the same amount of butter, mayonnaise, sour cream, peanut butter, almond butter, olive oil, and coconut oil — PLUS avocado has over 20 vitamins and minerals to upgrade your natural diet! Use avocado as a substitute today!

• They're gluten free, dairy free, vegan, vegetarian and cholesterol-free.

• Avocados are ripe when they feel heavy for their size, yield to light pressure and are dark in color. But don't squeeze these delicate babies too hard. Not ripe? Put in a brown paper bag for 2-4 days, or you can speed up this process by putting a banana or apple in the bag.

• Supercado is what we should call avocados, because they're one of the most inexpensive anti-aging tools for your skin! Don't let its rough outer covering fool you — the inner smoothness and creaminess are what we need for youthful skin. With all of the nutrients, healthy fat and vitamins, an avocado tree could be the next fountain (tree) of youth!

So now that avocados are now your new favorite food, lets get started!

This is exactly what I do when I make my guacamole... Keep in mind that every time I make this I do not measure anything because 1. Sometimes I get lazy 2. Each jalapeno has different strengths of flavor 3. All avocados are different sizes (even the pits are bigger or smaller)

So these measurements are loosely adapted  

Meghann's Guacamole

3 Ripe avocados

1 Jalapeno pepper

The juice of 1/2 of a fresh lime (put the other half in your water! It's refreshing!)

Red onion, usually I use like 1/4 cup? 

Himalayan Salt, crushed

Pepper

1. Dice up the onion and jalapeno really small. ***DO NOT TOUCH YOUR FACE OR EYES*** (Even hours after I cut jalapenos I end up touching my eye and have to deal with the pain of that)

2. Cut the avocados in half and pull out the pit. Scoop out the flesh with a spoon and place in bowl with the onion and jalapenos. 

3. Squeeze 1/2 of a lime over the avocados, add some salt and pepper.

4. Mash that sh*t up til it looks how you want it. Some people like chunks but I prefer it rather smooth or blended. Sometimes people like to add diced tomatoes, diced red peppers, or cilantro but that's not my jam. Taste it to make sure its good, if its got too much lime juice or jalapeno, you'll have to add another avocado. 

Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Flour-less Banana Bread

So if you've been reading my other posts you have noticed that I LOVE baking with oats. Why? Because not only are they inexpensive but they make a great flour substitute as well as adding delicious fiber into your baked goods. In my  Healthy Oat Pancakes recipe, I explained the difference between rolled and steel cut oats. For this recipe I recommend using rolled oats. You can buy them from the huge bins at the grocery store by weight much cheaper than buying pre-packaged brands but they are essentially the exact same. We are going to do something fun with our oats in this recipe-- we are going to put them in the blender to make oat flour! So lets get started!



Flour-less Banana Bread

3 cups Rolled Oats (after blending it should be 2 cups oat flour)
1 1/2 tsp Baking powder
1/2 tsp Baking Soda
1/4 tsp Salt
3 Bananas, very ripe
1 tbsp Coconut Oil
1/3 cup Honey
1/3 cup Maple syrup
1 tsp Vanilla
1 cup Chopped nuts (I used walnuts)
3 tbsp Rolled Oats (for on top)
1/2 tsp Cinnamon (optional, I did not add to mine)

1. Preheat your oven to 350 degrees and get your loaf pan ready. You can either use cooking oil to coat the pan or line it with parchment paper. 

2. In a blender or food processor, put in the 3 cups of rolled oats and blend on high for 1-2 minutes. You might need to stop it and stir it a little to mix in the oats until they are all blended and it looks like flour. 


3. In a large bowl mix together the oat flour, baking powder, baking soda, salt, and optional cinnamon. 

4. Now in the blender you want to puree your bananas, money, maple syrup, and vanilla. Blend this for a minute or so until it is smooth. 

5. Pour the banana puree mixture into your dry ingredients and stir until just combined. Add your choice of nuts (chocolate chips also work if you want to make it sweeter) and stir in. 

6. Scoop your batter into your prepared pan and smooth the top a little. Add the additional rolled oats on top that we not blended into flour. 

7. Place bread in oven for 35-40 minutes until the top is golden brown. 

8. Let cool in pan for 5 minutes and then remove from pan and let cool for the remaining time on the cooking rack. (I skipped this step and cut right into it to taste it.) 

Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Healthy Oat Pancakes

So there has been questions while shopping for oats. Steel Cut or Rolled? What are the differences? I had no idea at first either, I thought one took longer to cook and the other was under a minute. Are the health benefits the same? Lets find out! 

Steel Cut oats are whole oats that are just coarsely chopped. Rolled oats only take a minute to cook but that is because they are processed much more than steel cut oats. Rolled oats are steamed, rolled, steamed again, and toasted. Steel cut oats are a bit lower in calories but when it comes to protein, carbs, fiber, fat, calcium and iron the two oats are equal. Rolled oats do tend to be higher in sugar but steel cut oats sit lower in the glycemic index. So in many opinions the 'healthier' way to go is with steel cut oats just because they are less processed.  

In this recipe feel free to use rolled oats instead of steel cut, I am choosing to use steel cut because they are less processed and I LOVE foods that are closest to their natural state. 


Healthy Oat Pancakes

2 Eggs
1 Banana
1/2 cup Steel cut oats
1/4 cup Unsweetened apple sauce
1 tsp Vanilla
1/2 tsp cinnamon

1. Okay guys, this one is EASY. Put all the ingredients in the blender and puree.


2. Over medium heat grease your pan (I use coconut oil) then pour some batter on the pan. Wait for bubbles to appear just like you would be cooking 'regular' pancakes.

3. Flip pancake and cook until done, probably about only 2 minutes per side. 

4. This recipe makes 4 pancakes, perfect for a quick breakfast for yourself or the kids. Serve with all natural maple syrup, fresh fruit, peanut butter or whatever you like with your pancakes.

 Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Garden Fresh Pesto

Gardening season means I planted my basil plants and I get to make lots of fresh pesto all summer long!! 

Basil is commonly used fresh in cooked recipes. In general, it is added at the last moment, as cooking quickly destroys the flavor. The fresh herb can be kept for a short time in plastic bags in the refrigerator, or for a longer period in the freezer, after being blanched quickly in boiling water. The dried herb also loses most of its flavor, and what little flavor remains tastes very different, with a weak coumarin flavor, like hay.

Basil is one of the main ingredients in pesto—a green Italian oil-and-herb sauce. Pesto can be used in MANY different ways. Great in pastas, eggs, sandwich spreads, pizza sauces, basically you should put this sh*t on everything because its a delicious way to eat fresh herbs. 

I won't go too in depth because I know you are all just here for the recipe. So for this one you'll just need a food processor, you can do it in the blender if you want but I'm not too sure that will chop everything up as nicely as a food processor. Also, most recipes for pesto include pine nuts, I do not use pine nuts because they are usually more expensive, they spoil and turn rancid much quicker than most nuts and many people have allergies to pine nuts. If you would like to make this recipe vegan feel free to leave out the Parmesan but just know that you are leaving out some awesome flavor if you do that. 

Garden Fresh Pesto

1/2 cup Cashews (soaked in water for 1-4 hours)
2 Scallions, green parts only
1 Tbs Garlic
2 cups Basil leaves
3 Tbs Olive oil
Juice of 1/2 Lemon
4 Tbs Parmesan, grated
Salt & Pepper to taste

1. Make sure the cashews have been soaking in water for at least 1 hour. Drain them and put them in the food processor.

2. Put all of the remaining ingredients in the food processor.

3. Blend it all up until it gets a nice pasty consistency with no large chunks of cashews or basil leaves (if you want it thinner just add more oil).

4. Use right away with basically any meal or store in a tight sealing jar. If you are storing in a jar make sure there is a layer of olive oil on top so the pesto doesn't spoil or turn brown. 

Easy right? This recipe yields about 12 oz.



Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Cauliflower Crust Pizza

One of America's favorite meals at (I think) ANY time of the day is... 

I googled pizza to see what came up. There was quite the variety: pizza with vegetables, pizza with meat, pizza with fruit, deep dish pizza, Chicago style pizza, taco pizza, dessert pizza, cheeseburger pizza, macaroni and cheese pizza, pizza with chocolate, the list goes on. 

But this also confirms that pizza = love. 

Fun Facts about pizza:

- October is National Pizza month here in the United States

- Modern pizza evolved from similar flat-bread dishes in Naples, Italy in the 18th or early 19th century. Prior to that time, flat-bread was often topped with ingredients such as garlic, salt, lard, cheese, and basil.

- The United State's first pizzeria, Lombardi's, opened in 1905.

- The world's largest pizza was at the Norwood Pick 'n Pay hypermarket in Johannesburg, South Africa. According to the Guinness Book of Records the pizza was 122 feet 8 inches in diameter and was made using 1,100 lb of flour, 1,800 lb of cheese and 2,000 lb of tomato puree. 

- Pizza can be high in salt, fat and food energy. The USDA reports an average sodium content of 5,101 mg per 14 in (36 cm) pizza in fast food chains.

So what better way to make a pizza than to make it ALL with vegetables! 

Cauliflower Crust Pizza

For the Crust:

2 1/2 cups Cauliflower (1/2 head) grated

1 Egg, slightly beaten

3/4 cup Mozzarella cheese, Shredded

2 Cloves of garlic minced

2 T Parmesan cheese, grated

Salt and Pepper to taste

Toppings:

1/4 cup Tomato sauce (we use homemade canned sauce from the garden)

1 cup Grape tomatoes, sliced in half

6 Basil leaves, cut into strips

3/4 cup Mozzarella cheese, Shredded

1. Make sure the cauliflower is chopped up super nice, I usually toss it in the food processor but if you don't have one just use a cheese grater. Put the cauliflower in a microwave safe bowl and cook on high for 7 minutes in the microwave.

2. Preheat oven to 450 degrees.

3. Once the cauliflower is done cooking in the microwave add the remaining ingredients for the crust to the bowl and mix it up very well. The cheese will melt and it will smell pretty good. 

4. Grease your pizza stone or pan you are going to use. Put the pizza dough on the pan and spread it out as best and evenly as you can. I recommend making it a 10" round pizza. Be careful not to make the edges too thin because they will cook faster and we don't want to burn them! 

5. Place the crust in the oven for 12 minutes.

6. CAREFULLY take the hot pan out of the oven so you can finish putting together your pizza.

7. Spread the sauce, tomatoes, basil leaves and cheese over the top. ( You can add or omit any ingredients you wish, this is just how I made my pizza. ) 

8. Put the pizza back in the oven and bake for an additional 12 minutes.

9. When the pizza is looking golden brown and smelling pretty amazing take it out and let it cool. 

10. Cut pizza into desired sizes and serve. 

* REMEMBER the crust is mostly cheese so if it is under cooked or really hot when you try to cut or eat your pizza, you will need to eat it with a fork. 

Share your photos from this recipe with me!


Facebook & Instagram #fitpastrychef @mkirch01

Baked Apple Cinnamon Oatmeal Cups

In the mornings I've usually been in a hurry or running out the door to get to work on time, leaving little time to make breakfast. So having these bad boys ready to grab and go are simple a treat! This is probably the easiest recipe I've made all week. I came home from work the other day and had a sweet tooth craving that would NOT leave me alone. I had been eating lots of berries that day so I wanted to mix it up.

Thank the skies above for APPLES! Apples that come in big bags! Crisp and tart when consumed raw, soft and sweet when baked. 

Apples are grown everywhere and are easy to find year round in nearly every store that carries fresh produce. There are more than 7,500 known cultivars of apples, resulting in a range of desired characteristics. Different cultivars are bred for various tastes and uses, including cooking, eating raw and cider production. 

About 69 million tons of apples were grown worldwide in 2010, and China produced almost half of this total. The United States is the second-leading producer, with more than 6% of world production. Turkey is third, followed by Italy, India and Poland. Apples are often eaten raw, but can also be found in many prepared foods (especially desserts) and drinks. Many beneficial health effects are thought to result from eating apples. According to the United States Department of Agriculture, a typical apple serving weighs 242 grams and contains 126 calories with significant dietary fiber and modest vitamin C content, with otherwise a generally low content of essential nutrients.

Baked Apple Cinnamon Oatmeal Cups

2 cups Oats (I use Gluten Free Rolled Oats)

1 tsp Baking powder (also Gluten Free)

1/4 tsp Salt

1/2 tsp Cinnamon

1 cup Milk (I used unsweetened almond milk but you can use soy, rice or diary)

1/2 tsp Vanilla

1 Egg

1 1/2 Bananas, mashed

1 Apple, cored & diced (I used Ambrosia but you can use any variety)

1. Preheat oven to 375 degrees. 

2. In a bowl mix the oats, baking powder, salt, and cinnamon. 

3. Add the milk, vanilla and egg to another bowl and whisk.

4. In the oats bowl, mix in the banana and the liquid milk mixture.

5. Lastly, fold in the apples. 

6. Spray or line muffin pan and fill each muffin with 1/4 cup of the batter (This should make 12) and bake for 20-25 minutes until they are golden brown. 

7. Let cool in pan 5 minutes, then transfer to cooling rack to completely cool. (This is when I usually sample one)

Other Variations: 

-Adding nuts or dried fruits

-Using green apples for a more tart taste

-Adding honey for a sweeter muffin taste.

Share your photos from this recipe with me!

Facebook & Instagram #fitpastrychef @mkirch01