Wednesday, February 18, 2015

Easy Sweet Potato Waffles

Several days ago my friend, Kate, sent me a message on Pinterest with a link to a recipe for Sweet Potato Waffles… they looked fabulous!  But when I read through the ingredient list, I knew I wouldlikely never make them.

The recipe called for coconut oil, and as much as I like it, and do use it, I am not liberal with oils in my own baking and cooking. I try to limit them to a couple of teaspoons per day at the most. I prefer to get my healthy fats in food…nuts, avocadoes, eggs, olives, light cheeses, along with almond and coconut milks.

But I thought that Sweet Potato Waffles sounded like a great idea so I went ahead and made my own with just a couple of ingredients.  And yes, I made them just for myself!  Next time I will add some more spices… cloves, allspice, nutmeg and perhaps some ginger, too.

I dressed them with strawberries and some hemp seeds.  But I bet nut butters or blueberries and bananas would be lovely, too.


Sweet Potato Waffles

Sweet Potato Waffles
Makes 1 serving
  • 1/2 cup cooked and mashed sweet potato
  • 2 eggs
  • 1/2 tsp cinnamon
  1. Blend ingredients well and cook in your waffle iron according to directions.
  2. Serve warm with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 6.
Calories 250; Protein 14g; Carbohydrate 25g; Fat 10g; Fibre 3g.


I love waffles!  Are you a fan?  What are your favorite kind?

Saturday, February 07, 2015

Roasted Cauliflower and Onions with Parmesan Cheese

I love cauliflower!  My Mother would be so proud of me if she knew that.  I would never eat it as a child without a gallon of milk to wash down each bite,though, and because my Father didn’t care for it either, she never  served it at home. I use it in a variety of ways to make grain free pizza crust, tortillas, flatbreads, rice, and in soups and stews... but hardly ever just as side dish.  For some reason I have been craving it lately.  This Roasted Cauliflower and Onions with Parmesan Cheese, which has lots and lots of garlic, too, is truly delicious.  I might even get The Captain to try it!  The cheese interests him a lot.

I have used coconut oil instead of my usual olive oil here in roasting these veggies. I am making an effort to use more coconut oil in my cooking these days and this is a natural fit.

You cannot imagine how good the aroma coming from kitchen was as this baked away in my oven! I wish I could capture that and share it with you!  The whole, smashed cloves of garlic in this dish smell just wonderful as they cook.  And yes, my windows are still open wide, long after removed the pan from the oven.

I calculated the N.I. for this dish as 4 servings, but honestly, I could easily make a meal of this just for myself!  And if you like really cheesy, by all means... add more!

A word of caution here… don’t slice the onions too thin or they will just disappear as they bake.  I like to leave them at least 1/2 inch in width.

Roasted Cauliflower and Onions with Parmesan Cheese

Roasted Cauliflower and Onions with Parmesan Cheese
Makes 4 generous servings
  • 1 large head cauliflower
  • 1/2 medium to large white onion (cut it in half vertically)
  • 6 cloves garlic, peeled and smashed
  • 1 Tbs coconut oil
  • Dashes of salt and pepper
  • 1/3 cup shredded parmesan cheese 
  1. Preheat your oven to 400°F.
  2. Wash the cauliflower and remove its core and leaves. Break it into flowerettes and place them in large bowl.
  3. Slice the onion vertically and place the pieces in the bowl with the cauliflower.
  4. Add the peeled and smashed garlic cloves to onions and cauliflower and toss altogether.
  5. Drizzle the coconut oil over veggies and mix well.
  6. Pour it all into a roasting pan and sprinkle with salt and pepper.
  7. Place the pan in the oven and bake for 20 minutes.
  8. Remove the pan from the oven, and stir veggies. 
  9. Place the pan back in oven and bake for another 20 minutes.
  10. Remove the pan from the oven and sprinkle the veggies with the parmesan cheese.
  11. Place the pan back in the oven for a final 20 minutes.
  12. Remove from the oven. 
  13. Serve warm or cooled.

Per serving.
Weight Watchers P+ =  3.
Calories 132; Protein 7g; Carbohydrate 16g; Fat 6g; Fibre 6.

Roasted Cauliflower and Onions 1
Mix all the veggies together in a large bowl and drizzle with coconut oil.


Roasted Cauliflower and Onions 2
Sprinkle with salt and pepper before placing the pan in the oven.


Roasted Cauliflower and Onions 3
After 20 minutes, remove from oven, stir vegetables, and then replace in oven for another 20 minutes before sprinkling with parmesan cheese and baking a final 20 minutes.


Roasted Cauliflower and Onions 4
Serve hot from the oven, or allow to cool and store in fridge till ready to serve.  Reheat in microwave or eat cold… great either way!


Roasted Cauliflower and Onions 5
Mmmmmmm!



What is  your favorite way to eat cauliflower?



Wednesday, January 21, 2015

PB2 and Banana Waffles

You know I have been experimenting several times a week with my new waffle maker!  And finding all kinds of fun and delicious combinations… The Captain is such a great guinea pig for my creations.  And if you know me at all, you HAD to know this was coming.  PB2 and Banana Waffles.  Oh my!

I never cared for peanut butter as a child. The only way I would eat it is in PB and Banana sandwiches… which my own Mother never made for us, but I do recall having them at a young male cousin’s birthday party once.  I think that may be the only time I ever ate peanut butter.  Then, fast forward to my early 20s when my first Mother-In-Law showed me how to make my own peanut butter in the blender… with Just raw peanuts.  It has been love ever since.

And now I have discovered PB2 which is just peanut flour, really.  I use it regularly in my kitchen and I have discovered it is a very good sub for grain flours sometimes.  So it was a natural that I was eventually going to make PB2 and Banana Waffles.  Hope you like them too.

PB2 and Banana Waffles

PB2 and Banana Waffles
Makes 2 servings
  • 2 Tbs PB2
  • 1 large banana
  • 1 egg
  • 1/2 cup egg whites
  1. Mash half of the banana in a medium bowl.
  2. Cut the other half into slices and set aside.
  3. Add the PB2 to the mashed banana and blend in the egg and the egg whites till well combined. 
  4. Spoon batter into your waffle iron and bake according to instructions. Remove them to a plate and keep warm while you cook the rest of the batter.
  5. Top waffles with banana slices and a bit of syrup serve warm.
Per serving, including banana slices but not syrup
Weight Watchers P+  = 4.
Calories 144; Protein 13g; Carbohydrate 17g; Fat 4g; Fibre 2g.