SusanArruda.com

Classic Chewy Oatmeal Raisin Cookies 
(Slimmed Down)

By Susan Arruda

YIELD: 24 Cookies

INGREDIENTS

2 cups quick-cooking rolled oats (not instant)
1 cup spelt flour
3 tbsp. steel cut oats
1 tsp. ground cinnamon
½ tsp. baking powder
1/3 cup butter or margarine (non-hydrogenated)
½ cup brown sugar
¼ cup maple syrup
1/3 cup unsweetened applesauce
1 egg
1 tsp. pure vanilla extract
¾ cup raisins (or dark chocolate chips, if preferred)

 

PREPARATION

Preheat oven to 350oF.

Combine oats, flour, cinnamon, and baking powder.

In a separate bowl, combine the sugar and butter or margarine with a mixer.  Add the egg and mix. Add the maple syrup, vanilla and applesauce and whip together.

Add the dry mixture to the wet and use a mixing spoon to stir all ingredients together to combine.  Add the raisins and stir.

Drop dough by the spoonful onto a prepared cookie sheet greased or lined with parchment paper.

Shape and flatten cookies to ¼ inch thickness.

Bake for approximately 8- 10 minutes or until cookies are lightly browned.

Let cool on cookie sheet for approximately 5 minutes before removing and placing onto a cooling rack.

 

Classic Chewy Oatmeal Raisin (Slimmed Down) Cookies Nutritional Info.
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Tofu Protein Powerhouse Cookies or Bars

By Susan Arruda

Batter doubles for bars or muffins

COOKIE YIELD: 24
BARS YIELD: 32 squares
MUFFIN YIELD: 18


INGREDIENTS

1 cup instant skim milk powder or vanilla flavoured protein powder; approx. 2 scoops
1-1/2 cups rolled oats
1 cup spelt flour
1/2 cup flax
1/2 tsp. cinnamon
1 tsp. baking powder
1/2 tsp. baking soda

1 pkg. silken tofu (I used lite) - 12.3 oz/Net wt. 349 g (approx. 350 mL)
2 eggs, preferably free run or free range
1/2 cup natural peanut butter
1/2 cup Greek yogurt
1/2 cup brown sugar
1/4 cup agave nectar, honey or maple syrup
Options: Add 1-2 cups chopped dark chocolate (pictured with chocolate covered blueberries), chocolate covered espresso beans, dried fruit of choice (bars pictured with dried figs and papaya), chopped nuts, or combination.
 
PREPARATION

To bake as cookies:

Combine dry ingredients and wet ingredients in separate bowls. Use a mixer/beater to blend and combine the tofu, eggs, peanut butter, greek yogurt,
brown sugar and agave nectar.

Add the dry ingredients to the wet and stir to combine using a large mixing spoon.

Mix in the dried fruit, chocolate or additions of choice.

Drop by spoonfuls onto nonstick baking sheet or baking sheet lined with parchment paper, placing dough evenly spaced apart.

Bake at 350 oF for approx. 12-15 minutes for cookies.

 

To bake as bars:

Line a 9”x13 pan with parchment paper allowing the paper to overlap on sides (the overlap will serve for easy removal after baking).

Bake at 350oF for approx. 22-25 minutes or until a toothpick inserted in the center comes out clean.

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For muffins, line with baking cups, use nonstick tins or lightly grease the tins to prepare. 
Drop the batter by large spoonfuls (approx. 2-3 tbsp.)
Bake for 15-20 minutes, or until a toothpick or wooden skewer inserted in the center comes out clean. 

 

Nutritional calorie information for cookies, without added fruit, chocolate, or nuts: 136 calories
Nutritional calorie information for cookies, with 1 cup dried fruit: 148 calories
Nutritional calorie information for bars with 1 cup dried fruit: 111 calories

Tofu Protein Powerhouse Cookies or Bars Nutritional Info.
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ZucCarrot Loaf

By Susan Arruda

 

YIELD: 12 Small Loaves

INGREDIENTS

½ cup spelt flour
½ cup kamut flour 
½ cup all-purpose flour
½ cup oat bran
1/3 cup rolled oats
1 tbsp. baking powder
1 tsp. baking soda
1 tsp. ground cinnamon
Pinch sea salt (approx. 1/8 tsp)
2 eggs (free run or free range)
½ cup lightly packed brown sugar
3 tbsp. high quality vegetable oil (high oleic oils are much less susceptible to heat damage)
1 cup plain Greek yogurt
2 tbsp. milk
1 cup each grated carrots and zucchini (packed)

PREPARATION

Preheat oven to 350oF. Lightly grease an 8" loaf pan.

Combine dry ingredients together in a bowl.  Combine and beat the wet ingredients in a separate bowl and add the grated carrot and zucchini. 

Combine the dry ingredients to the wet and stir to combine.
Bake for approximately 15-20 minutes (this varies depending on loaf pan size) or until a wooden skewer inserted in the center comes out clean.

  • Carrots are high in dietary fiber and rich in beta carotene, vitamin A, vitamin B6, vitamin C, potassium, niacin, manganese, minerals and antioxidants in ample amounts.
  • Zucchini is a summer squash and is low in calories, saturated fat, cholesterol and sodium, and is a great source of dietary fiber and rich in nutrients including Vitamin A, Vitamin C, Manganese, Potassium, Magnesium, Vitamin K and Folate.
ZucCarrot Loaf Nutritional Info.
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Chewy Grain-ola bars (Granola)

          Healthy grab and go breakfast or snack

By Susan Arruda

YIELD: 20 bars
 

INGREDIENTS

2-½ cups quick cooking rolled oats (not instant)
1/3 cup quinoa flour (or other whole grain/whole wheat flour of choice)
¼ cup ground flaxseed
¾ cup unsweetened shredded coconut
½ cup slivered natural almonds
½ cup chopped dried cranberries*
¼ cup chopped figs* – approx. 6 (or dates)
1 tbsp chia seeds
1 tsp ground cinnamon
2 eggs
¾ cup unsweetened pumpkin
½ cup liquid honey or agave nectar
¼ non-hydrogenated margarine or butter
1 tsp. vanilla

* Soak in boiling water for a few minutes to soften the fruit, especially if dried fruit has become hard.

* Be sure to finely chop the dried fruit and nuts into small pieces as this contributes to the consistency of the bars holding together better.

 
PREPARATION

 Preheat oven to 350oF

 Line a 9 X 13 inch baking pan with parchment paper to overlap over sides.

 Combine dry ingredients. Combine and blend together wet ingredients in a separate bowl. 

 Add dry ingredients to wet and mix together using a large mixing spoon or spatula.

Pour the granola mixture into the prepared pan and spread evenly to edges and press mixture down to tightly pack.

Bake for approximately 15-20 minutes or until top turns a light golden brown.

Cut into squares. Portion them off ahead of time and wrap in plastic wrap or snack size baggies and store in an airtight container in the refrigerator or they can be stored at room temperature, as they are quick to disappear.

 

CHEWY GRAIN-OLA BARS Nutritional Info.
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Chocolate Chip Sneaky Little Lentil Cookies

By Susan Arruda

Yield: 36             
 
INGREDIENTS:           
1/2 cup butter, room temp.
3/4 cup brown sugar, packed
1 egg
1 tsp. pure vanilla extract
2 tbsp. milk, almond milk, or alternate (or water)
2/3 cups lentils, pureed 
2 cups spelt flour
Pinch of Himalayan or sea salt
1 tsp. baking powder
1 tsp. baking soda
3/4 cup chopped dark chocolate or dark chocolate chips


PREPARATION:
Whip the softened butter with the brown sugar.
Place the egg, vanilla, milk and lentil puree together in a blender or magic bullet and whip until smooth OR whip the butter and brown sugar in a food processor until smooth and add the remaining wet ingredients and whip to combine.
In a separate bowl, combine the dry ingredients together and add to the wet ingredients.  Stir together using a large mixing spoon.

Bake in a pre-heated 350 degree Fahrenheit oven for approx. 10 minutes or until lightly browned.

Remove from the oven and allow to cool.

 

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Bionic Banana Bread

By Susan Arruda

YIELD: Two Medium Loaves – 6 slices per loaf
 
 
INGREDIENTS

1 cup rolled oats (not instant)
½ cup Kamut flour
½ cup whole wheat flour
¼ cup ground flaxseed
1 ½ tsp. baking powder
1 tsp. baking soda
1/3 cup butter, or non-hydrogenated margarine, softened
¼ cup brown sugar, packed
¼ cup granulated sugar
1 free run egg
¼ cup Greek yogurt
1½ cup mashed bananas (approx. 3 large or 4 small)

OPTIONAL: Add ½ cup chopped dark chocolate or chocolate chips (at least 70%) and/or add chopped nuts or blueberries in place of the chopped dark chocolate.

Combine dry ingredients and wet ingredients in separate bowls.
Beat the bananas using a blender for approx. one minute.
Add and blend together sugars, butter and egg.
Add dry ingredients to the wet and mix together using a large mixing spoon.

Bake for 20-25 minutes, or until a wooden skewer inserted in the center comes out clean.

 


PREPARATION

Preheat oven to 350 degrees Fahrenheit.

Use a non-stick loaf pan and/or grease with butter or oil, or line with parchment paper that overlaps over the sides for easy removal.

 

 

NUTRITIONAL NUGGET:
Dark chocolate is rich in antioxidants and flavonoids, making it a power food!

Bionic Banana Bread Nutritional Info.
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Fruit & Nut & Everything But (Refined Sugar) Cookies

By Susan Arruda

YIELD: 38 Cookies

INGREDIENTS

2 cups whole wheat flour (or combination of flours, such as: quinoa, barley, spelt, kamut etc...)
1/4 cup skim milk powder
1/4 cup vanilla protein powder
2 tbsp. wheat germ
2 tbsp. ground flax seeds
1 tsp. baking powder
1/2 cup chopped dates
1/2 cup chopped papaya
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/4 cup slivered almonds
2 eggs
1/3 cup healthy cooking oil
1/4 cup agave nectar (or honey)
1/4 cup molasses
 

PREPARATION

Finely chop the dried fruit or cut using clean kitchen shears.
Combine dry ingredients in a bowl.
In a separate bowl, beat eggs with the oil, agave nectar & molasses.
Add dry ingredients to wet mixture and stir to combine.

Add the fruit & nuts.


Bake at 350oF for 10 mins. or until slightly brown around edges.

Fruit & Nut & Everything But (Refined Sugar) Cookies Nutritional Info.
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Susan's Healthier Carrot Muffins

By Susan Arruda

YIELD: 12

INGREDIENTS


½ cup whole wheat flour
½ cup kamut flour
½ cup spelt flour
1 tbsp. wheat germ
1 tbsp. vanilla protein powder or instant skim milk powder
1.5 tsp. ground cinnamon
1 tsp. baking powder
½ tsp. baking soda
2 large free run eggs
½ cup firmly packed brown sugar (for a sweeter muffin, use 3/4 cup)
1 tbsp. blackstrap molasses or agave nectar
1/3 cup healthy cooking oil of choice
½ cup Greek yogurt (or vanilla/plain yogurt)
1 tbsp. vanilla extract
2 cups shredded carrots (approx.. 2-3 med. carrots)


PREPARATION

Preheat the oven to 350 degrees F.

Use a non-stick pan, or lightly grease your muffin tins, or line twelve ½ cup muffin tins with paper muffin liners.

Whisk the flours, wheat germ, and all dry ingredients in a medium bowl.
In another medium bowl use a hand mixer to beat the eggs.
Add the oil, brown sugar, molasses, and mix together well. Add the remaining wet ingredients; yogurt and vanilla extract.
Quickly and lightly fold the wet ingredients into the dry ingredients. Stir in the carrots until evenly moist.
Divide the batter evenly among the muffin cups and bake until golden brown and a toothpick inserted in the centers comes out clean; about 15-20 minutes.
Turn muffins out of the tins and cool on a rack. Serve warm.
Makes approximately 12 muffins. Double the batch to super-size the muffins or to double your yield.

Batter keeps well in the refrigerator for several days which allows for smaller, fresh baking. Who can resist a warm muffin and the aroma of a fresh baked muffin?

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Bran Quinoa Muffins

YIELD: 12 Muffins

INGREDIENTS

½ cup quinoa flour  (you can grind regular quinoa/pronounced keen-wa, in a blender to produce a flour)
½ cup whole wheat flour
1/3 cup wheat germ
1/3 cup skim milk powder (can substitute protein powder if desired)
2 tbsp. flax seeds (I used 1 tbsp. seeds and 1 tbsp. ground flax)
1-½ tsp. baking powder
¼ tsp. baking soda
1/3 cup high quality vegetable oil (high-oleic oils are much less susceptible to heat damage.)
½ cup packed brown sugar

¼ cup blackstrap molasses (good source of iron)
2 large free run/free range eggs

1 cup buttermilk or 1 cup soured milk (1 tbsp. vinegar added to milk) - Kefir can be substituted as well
1 cup wheat bran (or spelt bran)
 
 
OPTIONAL: Add raisins/craisins or chopped nuts, if desired.

 
PREPARATION

 Preheat oven to 350 o F (175 o C).

 Line or grease muffin cups of choice; mini, giant, or reg. size (we used regular size).

 Add the bran to the buttermilk and set aside as you prepare and combine the dry and wet ingredients into separate bowls.
Measure the sugar and oil into a large bowl and mix until smooth.
Beat in Molasses and eggs. Stir in the buttermilk and bran mixture.
Add the flour mixture to the wet ingredients stirring and combining to blend, but not over-mixing. 
Bake in center rack until done and a toothpick or wooden skewer inserted in the centre comes out clean; approx. 15-25 minutes, depending on size of muffins.

By Susan Arruda

Bran Quinoa Muffins Nutritional Info.
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Pumpkin Spice and All Things Nice Loaf

By Susan Arruda

Yield: 4 medium sized loaf pans with 6 slices each

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INGREDIENTS

1/3 cup butter or non-hydrogenated margarine
¾ cup brown sugar
2 large eggs
1 cup unsweetened pumpkin
¼ cup Greek yogurt
1 tsp. freshly grated ginger root
1 cup whole wheat flour
½ cup spelt flour
½ cup quinoa flour
½ tsp. baking soda
2 tsp. baking powder
1 tsp. cinnamon
½ tsp. ginger
½ tsp. pumpkin pie spice or allspice
½ cup buttermilk or kefir (or add 1.5 tsp. vinegar to 1/2 cup milk)
 

PREPARATION

Preheat oven to 350 degrees Fahrenheit and use non-stick pans or coat four medium sized loaf pans with a high quality cooking oil or margarine.

Beat butter with brown sugar until well mixed.

Add eggs and beat. Combine the remaining wet ingredients except the buttermilk.

Combine dry ingredients in a separate bowl. Add to wet ingredients and alternate with the buttermilk.

Pour into prepared pans and bake for 30-45 mins. until golden brown and toothpick or skewer inserted in the center comes out clean.

Optional: Sprinkle top with pumpkin seeds and press down slightly into dough before baking.


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Slimmed Down Chocolate Chip Oatmeal Cookies

By Susan Arruda

We've slimmed everything down in this classic except for the flavor! When my children were younger, I often baked treats for school events and parties and when the kids are eagerly munching these treats up with requests for more, you know they’re good! These are a phenomenal pick for a healthier classic chocolate chip cookie option without sacrificing taste. The sugar and fat are drastically slashed in this recipe in comparison to the traditional classic recipes out there.

YIELD: 30 cookies

INGREDIENTS

¼ cup butter or non-hydrogenated margarine
2/3 cup brown sugar
2 tbsp. granulated sugar
1 large free run egg
1/3 cup plain Greek yogurt
1-½ tsp. vanilla
½ tsp. baking soda
1 1/3 cups rolled oats (not instant)
1 cup all-purpose flour OR spelt flour
2/3 - 3/4 cup semi-sweet chocolate chips or dark chocolate* pieces
Use colored smarties or m&m’s for a greater visual, and festive appeal.


PREPARATION

Pre-heat oven to 350 o F.

Combine butter or margarine with sugars and beat together. 
Add egg & beat together. 
Add yogurt & vanilla & beat/blend together for approximately 1 minute. 
Add baking soda and all-purpose flour & rolled oats and stir to combine. 
Stir in the chocolate chips or chopped chocolate. 
Bake for approx. 10 minutes or until cooked and golden brown.

NUTRITIONAL TIDBIT:

*Dark chocolate is an exceptional antioxidant source; ORAC value is 9000 for 100 grams/3.5 ounces

Slimmed Down Chocolate Chip Oatmeal Cookies Nutritional Info.
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Pumpkin Ginger Muffins

By Susan Arruda

YIELD: 18 muffins

INGREDIENTS

½ cup butter or non-hydrogenated margarine
½ cup brown sugar, packed
1 tbsp. honey
2 eggs
¾ cup unsweetened pumpkin
¼ cup Greek yogurt
1/3 cup buttermilk or skim milk soured with ¼ tsp. vinegar or you can use kefir
1.5 tsp. grated ginger root
2 cups spelt flour
½ cup quinoa or kamut flour (or more spelt, if you don`t have these flours on hand; you can also grind your own quinoa)
1 tsp. baking powder
½ tsp. baking soda
1 tsp. cinnamon
1/4 tsp. ground ginger
1/4 tsp. allspice or pumpkin pie spice
½  cup chopped, dried candied ginger

PREPARATION

Combine and beat using a mixer, the margarine sugar and honey.  Add the eggs and mix. Add the remaining wet ingredients and grated ginger and beat together well.
In a separate bowl, combine the dry ingredients.  Add the dry ingredients to the wet and mix using a large mixing spoon.  Add the chopped, dried ginger and mix to combine.
Fill prepared tins (greased or lined with paper liners) ¾ full.

Bake at 350 o F for approximately 20 minutes, until golden brown or a toothpick or skewer inserted in the middle comes out clean.
Let muffins cool slightly before removing from bake ware.

Pumpkin Ginger Muffins Nutritional Info.
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Grab 'n Go Breakfast Cookies 
A great anytime snack!

By Susan Arruda

YIELD: 24 cookies

INGREDIENTS:

1 cup rolled oats
3/4 cup spelt flour
1/4 cup wheat bran or bran cereal (read labels and avoid hydrogenated oils)
1/4 cup ground flaxseed
2 tbsp. skim milk powder or protein powder
1 tbsp. ground amaranth seeds or chia seeds
1 tsp. cinnamon or pumpkin pie spice or mixed combination of ½ cinnamon & ½ pumpkin spice
1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 cup shredded coconut
1 egg
1/4 cup brown sugar (unpacked)
1/4 cup honey
2 tbsp. high oleic cooking oil (i.e. grapeseed oil)
1 small sized ripe banana or 1/3 cup applesauce
1/3 cup pure, unsweetened pumpkin
1/2 cup chopped dried fruit (raisins, dates, apricots, mango, papaya, etc..)
1/4 cup chopped nuts of choice
OPTIONAL: 1/2 cup chopped, dark chocolate

 

PREPARATION:

Combine dry ingredients in a bowl.  Combine eggs with brown sugar in a separate bowl and mix using an electric mixer. Combine remaining wet ingredients and beat with mixer to combine. Add the dry ingredients to the wet.  Add the chopped fruit and nuts of choice and stir to combine using a large mixing spoon.
Bake in a 350 o Fahrenheit preheated oven for approx. 10 minutes until cooked and golden brown around the edges.

Grab 'n Go Breakfast Cookies Nutritional Info.
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Awesome Apple Crisp - Gluten Free*

By Susan Arruda

YIELD: 9 servings

INGREDIENTS:

4 med-large apples cored, peeled and evenly cut. I chose to keep the peel on for added fiber.
Juice of  1/2 Lemon (approx.2-3 tbsp.)
3/4 cup + 1 tbsp. rolled oats
1/3 cup + 1 tbsp. spelt flour
1 tsp. cinnamon
1/2 tsp. baking soda
3 tbsp. butter
1/4 cup packed brown sugar (use organic to avoid GMOs)

 

PREPARATION:

Pour lemon juice onto the apples and mix thoroughly.
Spread the apple mixture into a 9 inch X 13 inch pan.

Cut the butter into the combined dry ingredients using a fork or dough blender, until crumbly.

Spread the oats crumble mixture evenly over the diced prepared apples.

Bake at 350 for approx. 25 minutes until topping is golden crisp and apples are softened.

*To make this recipe gluten free, use gluten free/uncontaminated rolled oats and replace the spelt flour with almond flour/meal, or choice gluten free flour.

Serve hot (although also delicious served cold or at room temperature) and sprinkle with additional cinnamon, if desired. Top with frozen vanilla yogurt, frozen Greek yogurt, or plain Greek yogurt.

 

Awesome Apple Crisp Nutritional Info.
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Peanut Butter Oat Crisp Bars

By Susan Arruda

YIELD:  15 bars or 30 squares

INGREDIENTS:
1 cup rolled oats
1 1/2 cups crispy brown rice cereal
1/4 cup sesame seeds
1/4 cup roughly chopped almonds
1/4 cup pumpkin seeds
1 tbsp. wheat germ
1 tbsp. flax seeds
1/2 cup natural peanut butter (or almond butter)
1/2 cup honey
1/2 tsp. vanilla extract  

PREPARATION: 

Combine dry ingredients in a separate bowl.

Heat up the natural peanut butter and honey in a saucepan until ingredients are softened and well combined.  Remove from heat and add the pure vanilla extract.  Pour the mixture over the dry ingredients and mix with a large mixing spoon to combine. 

Place the combined mixture in a 9’X13’ inch pan, lightly greased or lined with parchment paper. Bake at 325oF for 10 minutes on the center rack.
Let cool before cutting into 15 bars, 4 X 1-3/4 inches or 30 squares.

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Sprouted Whole Grain Natural Bread

By Susan Arruda (Inspired by Zuzana Samkova)

YIELD: 2 small loaves

INGREDIENTS

2 cups raw whole grain rye or wheat kernels, or combination

(kamut and spelt kernals can also be used)

PREPARATION

Sprouting process:

 Soak the grains in water overnight. I used 2 cups (If you want a larger yield or larger loaves, use more kernels). Place the grain in a sieve over a bowl large enough for the grains to be immersed in the water.

Drain and rinse in the morning. Leave the grains in the sieve and let it sit until the grain sprouts (approx. 2 days). Rinse with water several times throughout the day while waiting for the grains to sprout. You may add 1 tbsp. of kefir or Greek yogurt if you would like sourdough bread. This will assist in the fermentation process. Do not refrigerate while you let it sit waiting for it to sprout.

Pulse grind the kernels in a power blender or food processor.

Add salt to taste and caraway (or other spice of choice), if desired. You can also get creative and add kale, fresh herbs, or other power ingredients like Spirulina powder, etc. 
Pack the mixture together using clean hands and shape into loaf shape or desired bread shape of choice. Place onto a baking pan lined with parchment paper or aluminum foil greased with extra virgin olive oil.

BAKING
Place the pan into a pre-heated 275 degrees Fahrenheit oven and bake for 2 to 2.5 hours (every oven seems to have unique differences). 2-3 smaller loaves will cook faster than 1 large one.

Let cool completely before slicing or tearing (cooking can continue throughout the cooling process).
Keeps well at room temperature for several days or up to 10 days when refrigerated.

 

Sprouted Whole Grain Natural Bread Nutritional Info.

Rye - Facts

Rye is a cereal grain that looks like wheat but is longer and more slender and varies in color from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

RYE REDUCES BODY WEIGHT COMPARED TO WHEAT
In this study conducted at Lund University in Sweden, mice were fed whole grain diets based on either wheat or rye, for 22 weeks. Body weight, glucose tolerance, and several other parameters were measured during the study. The researchers concluded that whole grain rye “evokes a different metabolic profile compared with whole grain wheat.” Specifically, mice consuming the whole grain rye had reduced body weight, slightly improved insulin sensitivity, and lower total cholesterol.

RYE LOWERS INSULIN RESPONSE, IMPROVES BLOOD GLUCOSE PROFILE
In the fight against diabetes and obesity, foods that produce a low insulin response and suppress hunger can be extremely useful. Scientists at Lund University in Sweden examined the effects on 12 healthy subjects of breakfasts made from different rye flours (endosperm, whole grain rye, or rye bran) produced with different methods (baking, simulated sour-dough baking, and boiling). This cross-over study showed that the endosperm rye bread and the whole grain rye bread (especially the “sourdough” one with lactic acid) best controlled blood sugar and regulated appetite.Nutrition Journal. September 25, 2009; 8:42

Whole Wheat - Facts

The wheat kernel, sometimes called the wheat berry, is the seed from which the wheat plant grows. Each tiny seed contains three distinct parts that are separated during the milling process to produce flour. The kernel of wheat is a storehouse of nutrients essential to the human diet.

Endosperm: Abut 83 percent of the kernel weight. It is the source of white flour. The endosperm contains the greatest share of the protein in the whole kernel, carbohydrates, iron as well as many B-complex vitamins, such as riboflavin, niacin, and thiamine.

Bran: About 14.5 percent of the kernel weight. Bran is included in whole wheat flour and is also available separately. Of the nutrients in whole wheat, the bran contains a small amount of protein, larger quantities of the B-complex vitamins listed above, trace minerals, and indigestible cellulose material also called dietary flour.

Germ: About 2 1/2 percent of the kernel weight. The germ is the embryo or sprouting section of the seed, usually separated because of the fat that limits the keeping quality of flour. Of the nutrients in whole wheat, the germ contains minimal quantities of protein, but a greater share of B-complex vitamins and trace minerals. Wheat germ can be purchased separately and is included in whole wheat flour.

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Quinoa Chewy Granola Bars

By Susan Arruda

YIELD: 14 bars or 28 squares

INGREDIENTS:

¼ cup almond or peanut butter
2 tbsp. melted butter
¼ cup maple syrup or honey
½ cup brown sugar
2 eggs
1 tsp. vanilla extract
2 ½ cups cooked quinoa
2 cups rolled oats or spelt flakes
3 tbsp. flax meal
3 tbsp. ground chia seeds
¼ cup steel cut oats
½ cup sliced, slivered, or roughly chopped almonds
¼ cup pumpkin or sunflower seeds
½ cup chopped dried fruit (we used a combination of figs, dates and apricots)

PREPARATION:

Mix wet ingredients together and beat using a mixer to combine well.

Combine the dry ingredients and add to the wet, mixing together using a large mixing spoon.

Spread mixture in a 9X13 inch baking pan and bake in a pre-heated 350 o Fahrenheit oven for approximately 25 minutes, until lightly browned.

Store bars in refrigerator up to a week or freeze as bars or squares.

Quinoa Chewy Granola Bars Nutritional Info.
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Tahini Spelt Cookies

By Susan Arruda

YIELD: 30

INGREDIENTS:

½ cup butter or non-hydrogenated margarine
½ cup brown sugar, lightly packed
2 eggs
½ cup tahini (sesame seed paste)
¼ cup Greek yogurt
2 cups spelt flour
1 tsp. baking soda

PREPARATION:

Combine butter with sugar in a large bowl and beat using a blender. Add the eggs and beat to combine. Add the tahini and Greek yogurt and blend together to thoroughly combine ingredients together well. Add the spelt flour and baking soda and use a large mixing spoon to stir to combine all ingredients together.

Drop dough using a tablespoon, onto a cookie sheet lined with parchment paper, twelve cookies per sheet.

Bake in a preheated 350 degree Fahrenheit oven for approximately 12 minutes or until top is golden brown.

Cool baked cookies and enjoy.

Store in an airtight container.

Tahini Spelt Cookies Nutritional Info.
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Chocolate-Banana Quinoa Layered Squares

By Susan Arruda

YIELD: 16 squares X 2 inch squares

INGREDIENTS:

Base:
3/4 cup rolled oats
2 tbsp. whole wheat flour
1/4 cup quinoa flour
1/4 packed brown sugar or coconut sugar
1/2 tsp. baking powder
3 tbsp. unadulterated butter, melted 
1 tbsp. milk
1 cup cooked quinoa

Topping:
1/4 cup quinoa flour
2 tbsp. spelt flour
1/4 tsp. baking powder
1 egg
1/2 cup organic cane sugar 
1 tsp. pure vanilla extract
2 small-medium sized bananas
3 tbsp. butter, softened or melted
6 tbsp. unsweetened cocoa powder, sifted

PREPARATION:

ChocolateBananaQuinoaLayeredSquaresBiteSize.JPG

Lightly grease an 8 x 8 inch square pan with butter or oil. If you prefer to skip the oil /butter, line the pan with parchment paper allowing the paper to overlap over the sides for easy removal after baking. 

  • Combine the flours, sugar and baking powder in a large bowl.
  • Pour in the melted butter and stir to combine with dry ingredients.
  • Add the quinoa and milk and stir to combine.
  • Place and press the mixture evenly into prepared baking pan.
  • Beat the egg, sugar, vanilla, and bananas using an electric mixer, blender or whisk until well blended.
  • Add the flours and baking powder.
  • Sift and add the cocoa powder.
  • Add the melted/softened butter and blend/whisk to combine.

Bake in a preheated 375 degrees Fahrenheit oven for approximately 25-30 minutes or until a toothpick, skewer or dry spaghetti inserted in the center comes out clean.

Allow to cool in pan before cutting into bars.

Optional: drizzle some melted chocolate over the top when cooled. 

Store in an airtight container in the refrigerator. You can also prepare a double batch and freeze some so you always have a healthy treat option on hand for dessert or for a sweet, healthy snack.

Chocolate-Banana Quinoa Layered Squares Nutritional Info.
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Morning Glory Muffins

By Susan Arruda

YIELD: 18

INGREDIENTS:

1 cup whole wheat flour
1 cup spelt flour
1/2 cup quinoa flour
1/2 tsp. baking soda
1 tsp. baking powder
1/2 tsp. cinnamon or coriander
1 egg
1/3 cup high quality oil
1 cup packed brown sugar
1 tsp. vanilla
1/2 cup applesauce
1 cup drained crushed pineapple, drained
1/2 cup unsweetened coconut
1/3 cup dried cranberries
1/3 cup chopped walnuts

PREPARATION:

Combine dry ingredients in a separate bowl. In a large separate bowl, beat egg with a whisk or mixer. Add the oil and brown sugar and blend or whisk to combine. Add the remained wet ingredients and mix or blend to combine. Add the dry ingredients to the wet and stir to combine ingredients using a large mixing spoon. Add the coconut, dried fruit and nuts and stir to combine.

Prepare muffin baking pans by greasing lightly with oil or butter, or line the tins with muffin liners.

Bake in a pre-heated 350 degrees Fahrenheit oven for approximately 20 minutes or until a toothpick, skewer or dry spaghetti piece inserted in the center comes out clean.


Morning Glory Muffins Nutritional Info.
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Gingerbread Bites

By Susan Arruda

YIELD: 38 

INGREDIENTS:

1 cup spelt flour 
1 cup coconut flour
2 tsp. baking soda
1 tsp. baking powder
2 tsp. ground ginger (replace with freshly ground ginger, if desired)
1 tsp. freshly grated/minced ginger
1 tsp. ground cinnamon
1/4 tsp. nutmeg
pinch of sea salt
3/4 cup coconut oil
3/4 cup palm sugar or brown sugar 
1 free range egg
3 tbsp. molasses
Optional: additional brown or palm sugar for rolling 

PREPARATION:


Preheat oven to 325oF
Combine all dry ingredients in a bowl and stir together to combine. 
In a separate bowl, combine the coconut oil and sugar using an electric mixer. Add the eggs and beat together.  Add the molasses and beat to combine well.  
Add the dry mixture to the wet and mix together using a large mixing spoon to combine.
Roll dough into small balls (approx. 3 cm) and roll in additional brown or palm sugar, if desired.

Place on a cookie sheet lined with parchment paper and bake for approximately 10 minutes until edges are firm. 


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Ultima's Ultimate Muffins

By Doug Fulford

YIELD: 24 muffins

INGREDIENTS:

3 cups low fat bran muffin mix from bulk barn OR
3 cups Brown Rice Flour

(GFF recreated these substituting 3 cups Brown Rice Flour for the mix, and the nutritional information provided below reflects that.)
1 tsp. baking soda
1 tsp. baking powder
2 tsp. nutmeg
2 tsp. cinnamon
2 tsp. ginger
½ cup slivered almonds
½ cup pecans
½ cup brazil nuts
½ cup walnuts
½ cup macadamia nuts
½ cup dates
½ cup diced figs
½ cup black currants
½ cup dried cranberries
½ cup dried cherries
1 cup Thompson raisins
1 cup jumbo flame raisins
2 pints fresh blueberries (1 pint = 1 ½ cups)
3 eggs
¼ pound butter (1/2 cup)
250 ml low fat buttermilk*

PREPARATION:

• Add nutmeg, cinnamon, and ginger to muffin mix and mix thoroughly.
• Place nuts ½ cup at a time in a coffee grinder and grind into fine powder and then add to muffin mix and mix thoroughly with clean hands or a mixing spoon.
• Add balance of fruit ingredients and mix thoroughly.
• Melt ¼ lb. of butter thoroughly and add to the three beaten eggs using whisk or mixer.
• Add butter and egg mix to your contents and using large wooden spoon continue to mix contents until the eggs and butter have completely covered all the ingredients.
• Add low fat buttermilk and use large wooden spoon to thoroughly mix all contents until completely covered – you may find that you will not quite use all the buttermilk.
• Place in muffin tin lined with paper muffin cups, and bake12 at a time.
• Bake at 375 for 20-25 minutes or until lightly browned and a toothpick, wooden skewer, or spaghetti piece inserted in the center, comes out clean.

*GFF buttermilk tip: To create your own buttermilk, add 1 tbsp. of vinegar to 1 cup milk and let it sit as you prepare the ingredients for the recipe. We used the total amount of buttermilk called for in the recipe.
OPTION: substitute ½ or all of the milk with kefir for added nutrition and a boost of probiotic power.

Recipe submitted by Doug Fulford of ULTIMA HEALTH AND FITNESS
http://www.ultimahealthandfitness.com/

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Easy Ezekiel Bread (Bread Maker)

By Susan Arruda

YIELD:  14 slices (7 full size slices cut in half)

INGREDIENTS:

1 cup water
1/4 cup red kidney beans (canned or cooked and drained)
1/4 cup lentils (canned or cooked and drained)
1 1/2 Tbsp. olive oil
1 1/2 Tbsp. honey
3/4 tsp. sea salt
½ cup amaranth flour*
½ cup spelt flour
1 cup whole wheat flour
1/4 cup barley flour
1/4 cup millet flour
2 Tbsp. vital gluten**
1 Tbsp. chia seeds
1 Tbsp. hemp hearts
2 tsp. yeast

PREPARATION:

Put all ingredients in bread machine in the order listed and select the basic bread cycle (3:50 hrs.)

This makes a dense, hearty bread and the smaller bread slices are loaded with fiber and nutrition and will serve to fill you up as much, if not more, than most typical whole wheat breads.

Also note that this is not a high-rising bread.

An electric knife, if available, works extremely well for slicing.

*You can use a high powered blender to grind amaranth seeds as they seem to be more common than the flour. Another option is to use ¾ cups of spelt four and ¼ cup of the amaranth seeds.

**Vital gluten can be purchased in health food stores.  Vital Wheat Gluten is made from the natural protein found in the endosperm of the wheat berry.  When combined with water, it becomes highly elastic. When added to bread dough, it helps retain the gas and steam from baking and gives more volume to the baked bread.  It can be especially helpful for baking breads made with coarse, whole grain flours and cereals.  – BobsRedMill.com

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CLASSIC (BUT MUCH HEALTHIER) PEANUT BUTTER COOKIES

By Susan Arruda

YIELD: 30

INGREDIENTS

1/3 cup peanut oil or other high
quality oil
½ cup natural peanut butter
½ cup brown sugar, loosely packed
1 egg
1 tsp. vanilla extract
¾ spelt flour
2 tbsp. ground flaxseeds
2 tbsp. wheat germ
1 tsp. baking soda
Optional: 2-3 tbsp. chopped peanuts




PREPARATION
 

Cream together the butter, peanut butter and sugar until smooth and fluffy.  Blend in the egg and vanilla.

Combine the dry ingredients and add to the wet ingredients and stir with a large mixing spoon to mix together.  Add the chopped nuts, if desired.

Shape into ping pong sized balls and then flatten with a fork.

Bake at 350 o Fahrenheit for approximately 8 minutes or until golden brown around the edges.

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Healthier Date Squares

By Susan Arruda

This recipe has been drastically altered and made healthier; no refined flour, less fat and sugar than traditional recipes!

These are a surprising hit with many!! Those who have claimed to not like dates, fall in love with these and are surprised to learn they're date squares!

BASE/CRUMB LAYERS
1 1/4 cups spelt flour
1 1/2 cups rolled oats
1/3 cup packed brown sugar (use 1/2 cup if you prefer a sweeter taste)
1/2 tsp. baking soda
2/3 cup butter or non-hydrogenated margarine

Measure the flour, oats, sugar and baking soda into a large bowl. Cut butter into the ingredients until crumbly. Press half (or slightly more than 1/2) of crumb mixture into an 8 x 8 inch square pan. The dry mixture yields 4 cups. Use 2 (or slighlty more) for bottom layer. Reserve the rest of the crumbs for top layer. For easier removal of squares, you may want to line the pan with parchment paper that overlaps the sides.


FILLING
In a Saucepan, combine the following ingredients:
375g pkg. dates, chopped (watch for pits)
1/3 cup water, approximately (may need more)
1/3 cup unsweetened orange juice
1 tsp. vanilla extract
2 tbsp. lemon juice
Optional: 1 tsp. grated lemon or orange zest

Bring the above ingredients to a boil in a saucepan. Simmer until soft and mushy. Use a potato masher to puree and mash. If mixture becomes too dry, add more water and/or orange juice. Continue to simmer until excess liquid has evaporated. Remove from heat. Spread mixture over crumb layer base. Spread remaining dry crumb mixture over top of dates layer. Press lightly.

Bake at 350 Degrees Fahrenheit for approx. 25-30 minutes, or until light golden brown in colour.

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Granola Cookies - Simple and Quick 

By Susan Arruda

YIELD: 18

INGREDIENTS:

2  1/2 cups granola (use our GetFitFaster.ca recipe or scrutinize labels for a cereal free from trans fats and excessive sugars)
1/3 cup almond or peanut butter
3 tbsp. maple syrup
1 tsp. cinnamon or pumpkin pie spice
1 egg + 1 egg white
1/3 cup dried blueberries, cranberries, currants or raisins (pulse grind in blender or magic bullet before adding)

PREPARATION:

Let ingredients sit for approx. 15 minutes to allow granola to soften.
Bake at 325 for 10 mins.

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Heavenly Carrot Cake

By Susan Arruda

YIELD: 16 Slices

INGREDIENTS:

1 1/2 cups spelt flour
1/4 cup oat flour (grind your own oat groats, rolled oats, or steel cut oats)
2 tbsp. ground flax
2 tbsp. ground chia or amaranth
2 tsp. ground cinnamon
1/2 tsp. ground ginger
2 tsp. baking soda
1 tsp. baking powder
3 eggs
3/4 lightly packed brown sugar
1/4 high quality cooking oil
3/4 cup buttermilk or plain kefir (you can create your own buttermilk by starting with 1 tbsp. of vinegar and adding milk; let sit for several minutes)
1 tsp. vanilla
1 cup canned pumpkin, unsweetened
2 cups finely grated carrots
Optional: 1/2 cup each, chopped walnuts and shredded coconut

PREPARATION:

Combine dry ingredients in a bowl. Beat eggs in a separate bowl. Add the cooking oil and brown sugar and mix together using a mixer or whisk. Add the remaining wet ingredients. Add the wet ingredients to the dry and stir to combine using a large mixing spoon. Add the grated carrots and walnuts and coconut, if desired, and stir to combine.

Grease two cake pans and divide and pour the mixture into the pans.
Bake in center rack in a pre-heated 350 degrees Fahrenheit for 25-30 minutes, or until a toothpick, skewer, or spaghetti piece inserted in the center comes out clean.


Let cool completely before icing. Ice the top of the bottom cake layer. Stack the other cake (without icing) layer over the iced layer and spread the cream cheese icing over the top and sides evenly.

Refrigerate leftovers, if there are any :-)

CITRUS CREAM CHEESE FROSTING

INGREDIENTS:

400 g light cream cheese
2-4 tbsp. butter
2/3 - 3/4 cup sifted icing/confectioner's sugar
1 tbsp. freshly squeezed orange juice (or lemon)
2 tsp. grated orange zest (or lemon, or combination of both)

PREPARATION:

Combine the cream cheese and butter and whip together with an electric mixer. Slowly add the icing sugar intermittently and blend together well. Add the remaining ingredients and mix to combine together well.

Nutrition information of Heavenly Carrot Cake with nuts and coconut:

Please note; calories for icing are not included and must be added to below information for an accurate count.

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