Day Five of Our Seven Day Plant Strong Challenge!
Main Goal: Eat More Veggies!
For an introduction to this challenge, go here.
So how is your meal planning going? Are you eating more vegetables?
I was inspired by a muffin recipe that Stephanie Hunn shared in our survey about integrating vegetables into other foods such as muffins, sauces, smoothies, etc. I changed it up for those eating whole food plant based diets. You can easily convert it to a more standard recipe if that suits your preference. Next time, I’ll add twice as much spinach.
Whole Wheat Spinach Muffins and Muffin Tops
2 cups of flour (I used 1 cup of whole wheat flour and 1 cup of einkorn flour)
1 tsp. of cinnamon
1/4 tsp. of nutmeg
1/8 tsp. of cardamon
2 tsps. baking powder
1/2 tsp. baking soda
It’s really fun to create your own recipes. Sometimes you need to do a little research to understand the science when working with baked goods, but once you get the hang of how much baking powder and soda to use, it’s pretty easy.
1 cup of spinach
~mix together 2 tablespoons of ground flaxseed, 3 tablespoons of water
and a pinch of baking soda for leavening
1/2 cup of plain almond milk “yogurt”
1 ripe banana
1 tsp. of vanilla
1/2 cup of maple syrup
3/4 cup of almond milk
1. Gently whisk together the first six ingredients in a large bowl.
2. Place rest of ingredients in a food processor. Process until pureed.
3. Pour puree into the large bowl of the dry ingredients. Gently fold in.
4. Fill greased muffin tins or muffin papers 3/4 full.
5. Bake at 350 degrees for 20 minutes.
Just for fun I used my muffin top pan for six of the muffins. They took 18 minutes. The regular 12 muffins took 22 minutes in my oven.
Peach Muffin Tops
No, these aren’t made with vegetables, but I enjoyed them so much I wanted to share. An end of the year freezer purging surfaced peaches from the tree of a generous neighbor. These peach muffin tops baked up beautifully and the touch of cardamon was wonderful. Perfect with a cup of hot tea.
1 cup of whole wheat flour
1/2 tsp. of baking powder
1/4 tsp. of baking soda
1 tsp. of cinnamon
1/2 tsp. of nutmeg
2 pinches of cardamon
1 egg white
1 tsp. of vanilla
1/4 cup of applesauce
1/4 cup of maple syrup
2 tbsp. of almond milk
3/4 cup of thawed peaches, diced
- Mix together first six ingredients in a large bowl.
- Mix remaining ingredients except for the peaches in a medium bowl.
- Incorporate wet ingredients into flour mixture bowl.
- Fold in peaches.
- Fill greased muffin top pan 3/4 full with batter.
- Bake at 350 degrees for about 15 minutes.
Do you like to read about food? I find culinary memoirs intriguing and inspirational. Here are a few that I’ve particularly enjoyed.
“It begins with a simple ritual: Every Saturday afternoon, a boy who loves to cook walks to his grandmother’s house and helps her prepare a roast chicken for dinner. The grandmother is Swedish, a retired domestic. The boy is Ethiopian and adopted, and he will grow up to become the world-renowned chef Marcus Samuelsson.”
Animal, Vegetable, Miracle: A Year of Food Life
“Author Barbara Kingsolver and her family abandoned the industrial-food pipeline to live a rural life—vowing that, for one year, they’d only buy food raised in their own neighborhood, grow it themselves, or learn to live without it. Part memoir, part journalistic investigation, Animal, Vegetable, Miracle is an enthralling narrative that will open your eyes in a hundred new ways to an old truth: You are what you eat.”
The Orchard House
I am definitely reading this book again. The garden becomes a exquisite metaphor for loss and redemption. A long-abandoned homestead of vegetable and flower beds are revived by an estranged mother and daughter, author Tara Austen Weaver. In the rebuilding process a relationship is resurrected as well.