Recipes Archives - Page 16 of 27

Quick & Quiet Nap Time Workout + Homemade Wild Blueberry Mini-Muffin Recipe

Are you a new or young mom? Are there days when getting a workout in seems impossible? Inevitably there will be days when you can’t so much as leave the house, much less make it to the gym. Scheduling conflicts, your spouse working late and bad weather are just a few conflicts that come up all the time. We’ve all been there.

That said, making time for exercise is important. Not only is it great for your physical health, it’s also an amazing way to help maintain your sanity, relieve stress, get the endorphins flowing and more! That’s why it’s important to have a few go-to workouts saved that you can do right at home! I have a few of these saved in what I call my “nap time file”.

With a little advanced planning, the kiddo’s nap time can be the perfect time to sneak in a workout on a busy day!

Here are a few tips to help make sure you maximize your workout time:

1) Have your workout clothes on before the kiddos go to sleep. This is a simple step that will save time in the long run.

2) Pick out your workout ahead of time. There’s nothing worse than successfully getting the kids to sleep and then having to spend 15 minutes searching for a workout that you feel like doing. Decide on your workout and have any equipment you might need in place and ready to go before naptime.

3) Choose quality over quantity. There’s no need to spend an entire hour of nap time working out. Choose short, effective workouts to get the blood pumping!

I put together this workout I call Nap Time Nines for you to try:

It requires a pair of dumbbells but can still be done quietly in a small area to avoid waking the kids! Choose a weight that allows you to complete all the exercises with correct form but still challenges you.

To make it easier, you can do the squats, lunges and wall sits without dumbbells. To make it harder you can use the dumbbells for all exercises. If you can’t hold a wall sit for 90 seconds, hold it as long as you can and make it a goal to work up to 90 seconds!

If you have extra space, try jumping rope for 3-5 minutes before and after the workout!

As you know, it’s important to refuel after a workout. Since you’ll probably be trying to eat as the kids are waking up, why not make a healthy, kid-friendly snack that they can enjoy right along with you?

These Wild Blueberry Mini Muffins are packed with antioxidants thanks to the Wild Blueberries, protein from the nut butter and yogurt and are perfect for little hands!

Here are a few things you should know about Wild Blueberries compared to regular blueberries:

They have twice the amount of antioxidants and more protective phytochemicals.
They’re frozen at harvest, which locks in their nutrients and taste.
They contain less water than regular blueberries, which makes them ideal for baking! Use them straight out of the freezer- no thawing required!
They’re available year round in the freezer section of many grocery stores and they’re a super convenient way to have this antioxidant-rich superfruit on hand at all times!

Ready to Bake Wild Blueberry Mini Muffins

Here’s how you make the muffins:

Delicious No Bake Mini Wild Blueberry Cream Pies, Just in Time for Summer

I have a vague memory of a cake my mom used to make when I was a kid. It’s one of those food memories where you can remember the taste so well, but you have no idea how it was made or even all of the ingredients.

My Grandma called it ‘Depression Cake.’ From what I understand the name came about because during the Great Depression dessert was a luxury for most families. My Grandma made this cake for my Mom because it was the cheapest way to make dessert without using eggs, butter or sugar. Heck, she didn’t even have to turn on the oven! The cake consisted of layers of graham crackers, chocolate pudding, and sliced bananas. It was set in the fridge until the graham crackers got really soft and cake-like when you sliced it. The topping included fresh whipped cream, which my Grandma made from the cream found on top of her bottled milk.

Believe it or not, Depression Cake is still popular today. Now it’s called Icebox Cake. Even though I haven’t had my mom’s version for over 20 years, I still think back to that cake fondly and it’s my inspiration for this delicious recipe.

I absolutely adore a no-bake dessert, especially one that doesn’t feel lacking in any way. Sometimes when we remake a favorite recipe we tend to think the original is always better. That’s not the case with these Mini Wild Blueberry Cream Pies. They are decadent and creamy with a ton of refreshing and fruity Wild Blueberry flavor.

I really love everything about this dessert. It combines the ease of no-bake with my love for a cold, refreshing dessert. It even has built-in portion control! What more can you ask for?

Although similar to an Icebox Cake because it comes together in the fridge, these little pies are much more flavorful and decadent than my inspiration. I’ve replaced pudding and bananas with homemade whipped cream that’s been folded into a creamy Mascarpone cheese and Greek yogurt base. The base is then gently mixed with naturally sweet and super refreshing frozen Wild Blueberries. The combination is divine, not to mention nutrient-rich. You’re getting the added benefit of protein from the Greek yogurt and of course the antioxidant goodness of the Wild Blueberries. It’s also low in refined sugar. I used a mere two tablespoons of confectioner’s sugar in the entire recipe!

Another great aspect of this recipe is the simple no-bake crust, which also happens to be gluten free. You’ll need just three ingredients to whip up the perfect base for these creamy little Wild Blueberry pies!

Here’s how I made it:

Why Our Food is Getting Blander…But Wild Blueberries Aren’t

Food writer Mark Schatzker’s new book, “The Dorito Effect: The Surprising Truth about Flavor and Food,” is getting some rave reviews and a lot of online chatter about food taste. He’s also created a cool 2-minute animated video that’s worth checking out.

According to Schatzker, it seems that since the late 1940s, Americans have been slowly leeching flavor out of the food we grow, and the result is food that’s not only bigger but also blander. In nature, it seems, uniformity is a sure path to blandness. Ugh, how depressing, but we all know it’s true.

If you need convincing, try eating one of those huge tasteless strawberries that are popping up in supermarkets everywhere. Or, here’s an interesting challenge. Try comparing a handful of Wild Blueberries (found in the frozen food section of your local grocery store) with a handful of large cultivated blueberries (found in the produce section). There is simply no comparison when it comes to taste. Cultivated berries are often big, bland, and even mushy. Wild berries have a surprising kind of tartness, sweetness, and taste complexity that can barely be described…or resisted.

Just have a look my little nephew Oliver eating one of his mommy’s Mini Wild Blueberry Pies, and you can see what I mean!

If you happen to be lucky enough to visit a Wild Blueberry barren this summer in Maine or Canada, you will see not only a huge variety of berry sizes, but a stunning range of colors too. Some are light blue, some are almost black. The genetic diversity on the barrens is simply astounding.

Whenever I need a scientific explanation for why Wild Blueberries are so unique, I call up David Yarborough. David is professor of horticulture at the University of Maine Cooperative Extension and the state’s leading expert on Wild Blueberries. Why are Wild Blueberries so complex in flavor, I ask him? And the answers are fascinating:

Diversity is the key to nature, and Wild Blueberries are diversity SUPERSTARS! Maine’s Wild Blueberry fields host a mixture of literally thousands of varieties of dark and light berries. This diversity is what gives Wild Blueberries that complex and delicious flavor.
Any given Wild Blueberry field can support literally hundreds of thousands of different plants. Compare this to regular blueberries, which might host half-dozen varieties in one growing area.
Wild Blueberries have a higher skin-to-pulp ratio than their larger cultivated counterparts. More skin and less water equal more antioxidant-rich pigment and more INTENSE blueberry flavor.
Wild Blueberries are indigenous plants – they occur naturally in barrens and fields of Maine, Eastern Canada and Quebec. Unlike so many foods on our plate, Wild Blueberries have stayed true to their roots for 10,000 years.
Wild Blueberries are not planted by man or woman. The plants establish by themselves. They survive in the glacial soils, and, like some Mainers I know, they thrive in the cold, harsh climate.
And here’s my favorite: “Wild Blueberries were here before man arrived and they likely will be here after we are gone.” While this may not be an argument for flavor, it’s definitely a reason to love, cherish and respect Wild Blueberries.

Here’s a springtime recipe from Heidi Diller that beautifully features the intense flavor of Wild Blueberries.

Rise and Shine Morning Workout + Wild Blueberry Energy Bar Recipe

As a mom, finding time to fit a workout in during the day can be extremely challenging. If you’re finding yourself skipping workouts due to a busy schedule, learning how to sneak in an early morning workout before your family starts the day may be just what you need!

It doesn’t need to be long or complicated because you’re probably getting up early enough already, but even waking up 25 minutes early for a quick workout can help get your day off to a great start!

In addition to working out, here are a few other things to work into your morning routine to help begin your day on the right foot:

Drink water. Keep a bottle of water by your bed and drink it first thing when you wake up in the morning. It’ll give you a head start on making sure you drink enough throughout the day.
Spend 5 minutes stretching. Figure out which areas of your body get tightest throughout the day (neck, back, shoulders, hips, etc.) and spend a few minutes stretching out those areas when you get out of bed.
Be grateful. As you’re stretching, spend those few minutes thinking of a few things you’re grateful for on that particular day. Starting your day by focusing on the positives helps put you in the right frame of mind to have a great day!

So, after you’ve woken up, drank your water and spent a few minutes stretching, take advantage of the fact that your significant other is still home if the kids need anything and head to the basement or garage to work up a sweat.

Try this quick bodyweight workout to help get your heart pumping!

This workout doesn’t require a lot of space or time and won’t make a lot of noise so you don’t have to worry about waking the rest of the household!

Feel free to modify the pushups and burpees as needed for your skill level but really push yourself to see how many rounds you can get through!

When you’re done, it’s time to refuel. Since mornings can get a little crazy as everyone starts waking up and getting ready for the day, your best bet may be a homemade energy bar that you can prep ahead of time and eat quickly.

Try these Wild Blueberry Energy Bars for a quick, grab and go breakfast option! They’re packed with nutritious ingredients like Wild Blueberries, almonds and pumpkin seeds.

A few fun facts about Wild Blueberries compared to regular blueberries:

They have a more intense blueberry flavor because they come from fields that contain hundreds of thousands of different blueberry plants. The mixture of berries from all the plants combined gives Wild Blueberries their unique flavor!
They have twice the amount of andioxidants and more protective phytochemicals.
They’re frozen at harvest, which locks in their nutrients.
They’re available year round in the freezer section of many grocery stores and offer a convenient way to get your “Daily Dose of Wild Blue.”

Here’s how you make them:

A Healthy and Colorful Wild Blueberry Twist on Traditional Pasta Salad

I just love a good pasta salad. There’s something about eating chilled pasta that takes away the heaviness and makes it light and refreshing. And there’s really no better time than the spring to enjoy a pasta salad. It’s the perfect way to highlight the best of what spring has to offer. I love the first taste of asparagus, artichokes, spring peas, and delicate greens.

Cold pasta salads are a favorite in my house. My husband gets excited whenever he gets to eat pasta of any kind, but he gets extra happy when I create a tasty pasta salad for lunch. For him, pasta salad doesn’t register on the indulgence scale like a big bowl of pasta with sauce does. I think it’s mostly because the pasta is not really the focus. It’s the tasty mix of vegetables, cheese, and fruit that really makes the dish.

This pasta salad is extra special not only because it’s light and refreshing but because it’s purple. Yes, thanks to one cup of gorgeous Wild Blueberries, this salad takes on a striking and unforgettable dimension! In fact, I love adding Wild Blueberries to any salad because they bring a freshness, color, and intense flavor that can’t be matched.

Let’s talk a little about how to get that glorious purple color. I let the frozen Wild Blueberries thaw for about 10 minutes so they release some of their natural juices. Then I stir the berries into the pasta salad and watch as they paint the whole dish a beautiful purple hue. For this pasta I also snuck in a ton of fiber by using whole grain Orecchiette. I say “snuck” because my husband is not a big fan of whole grain pasta. He just sees the box and starts to give me that look. Because I stirred in a cup of frozen fresh Wild Blueberries, not only did he scarf down his bowl with no complaints, he commented on how cool it was to eat purple pasta.

The Orecchiette was also a perfect fit because the English peas and Wild Blueberries naturally fall right into the “little ears” of the pasta. If you can’t find those, the shell style pasta will work great, too! Any spring veggie can accompany this dish, as would your favorite microgreen. For the cheese, I chose a “drunken goat cheese” for its tangy flavor and because it would hold up well being tossed around in the pasta.

This dish is sure to please all summer long. It’s antioxidant rich, high in fiber and flavor, and pretty to look at!

Mother’s Day Brunch Recipe: Poached Salmon and Wild Blueberry Crème Fraiche

During the summers of my grade-school years, my mom would send me to stay with my Grandparents in Brooklyn. I loved being there. I got to be an only child for a few months and had my Grandmother all to myself. My fondest childhood memories are of those summers.

My Grandmother and I had a daily routine and we stuck by it, for the most part. I would wake up and crawl into her bed where we both patiently waited for Grandpa to bring us breakfast. We ate breakfast in bed every morning and it was always the same: ½ of a perfectly sectioned grapefruit (served with a demitasse spoon) and a very watered down (but perfectly sweetened) espresso. Yes, my relationship with coffee started at a very young age.

Grandma never learned to drive so we walked everywhere. After breakfast we would head out to the food market or go on errands. Afterwards I would play outside, she would watch her “stories” on TV, and at 5 pm dinner preparation would begin. I remember the glorious smells that would come from that small apartment kitchen!

Dinner usually involved some sort of fish. At that time whiting and flounder were fresh and readily available so they were always on the menu a few times each week. My Grandmother made the most amazing whiting salad. It was a simple dish using cold poached whiting tossed with garlic, salt, fresh lemon and a sprinkle of parsley.

That whiting salad sparked my love for cold fish. It may be in my head or just my taste buds, but all cold fish takes me back to that whiting salad. I often make an extra fillet of fish for dinner just to eat it cold the next day for lunch.

Nowadays my mother has taken the reins from my Grandmother. Because fresh whiting is hard to come by, she has quite masterfully perfected poached salmon. It’s become a new family favorite and our go-to Sunday brunch or special occasion dish. This year I will be making it for her on Mother’s Day.

If you’ve never tried poaching fish, you must! It’s so simple to make and doesn’t leave the house smelling fishy or a mess to clean up. It’s also a dish that pairs well with a creamy dipping sauce.

For my sauce I combined antioxidant-rich Wild Blueberries with creamy crème fraiche, shallots, and fresh herbs. The tangy flavor really brightens up the salmon, providing both gorgeous color and creamy texture, with just a hint of sweet. The perfect combination in my book!

I think the Wild Blueberry Crème Fraiche sauce really makes this dish! It’s a delicious and unique way to balance the intense flavor of Wild Blueberries and the delicate nature of any poached fish. This cold poached salmon is perfect for Mother’s Day brunch and would be lovely paired with steamed asparagus and roasted potato wedges. I suggest dipping the potatoes into the Wild Blueberry sauce as well!

Refined Sugar-Free Wild Blueberry Yogurt Recipe + Sqooshi Giveaway

Toddlers are notoriously picky eaters. My daughter, Mia, is no exception. I actually called her doctor a few weeks ago in a panic because she hadn’t eaten anything containing protein in 6 days. Luckily, Mia has the most patient, compassionate and understanding doctor in the world. And instead of telling me to get a grip, she gently suggested we try giving her peanut butter in a smoothie.

Genius!

As we experimented with various smoothie combinations I realized that Mia wasn’t actually a picky eater at all. In fact she’ll eat pretty much anything as long as it comes in a smoothie cup or one of those plastic food pouches. This morning she sucked down a carrot, blueberry and kale yogurt pouch in under a minute.

I was so thrilled that she was eating vegetables that I forgot to actually look at the nutrition facts on the pouch. Sure, they were full of fruits and veggies – but the yogurt pouches I was giving her were also overflowing with sugar. No wonder she loved them.

They were also a giant waste of packaging (more than 2 billion of them end up in landfills every year) and they cost more than a dollar piece. Not very sustainable. So that got me to thinking – or rather – “Googling.” There must be another way.

And indeed there is. It’s called the Squooshi and it’s amazing. It’s a reusable food pouch for kids. You can fill it with anything, then wash it and reuse it – and since it comes out of a squeeze tube, even the pickiest eaters will suck it down without a second thought.

You can fill it up with anything you want, but this (Refined Sugar-Free) Wild Blueberry Greek Yogurt recipe is Mia’s favorite. It has all the flavor and nutrients of a commercial yogurt pouch – but is a fraction of the cost and has NO refined sugar. In fact, the only sugar it contains is naturally occurring sugar from fruit and the lactose in Greek yogurt. And even when it comes to naturally occurring fruit sugars, Wild Blueberries are on the low end – and they have twice the antioxidants of regular cultivated blueberries. I also like to use them because of their intense flavor, which covers up the (optional) kale I like to add for some extra iron.

You can make this yogurt for your toddlers, but it’s also a great breakfast for adults, too. I generally skip the pouch and eat it straight out of the blender, though 😉

Want to try the Squooshi? I’m giving away a full set of Squooshi reusable food pouches on the Wild Blueberries Facebook and Instagram pages! Entering is as easy as the recipe below – and you can do it twice – once on Facebook, and once on Instagram. Just click the links above for details. Enjoy!

Refined Sugar-Free Wild Blueberry Greek Yogurt

Power Up with This Protein-Packed Wild Blueberry Smoothie

Good news, my friends – spring seems to have officially arrived! This would be great news no matter what, but as a runner, I’m even more excited to welcome the warmer temps and bright mornings. No more pitch dark early morning runs? Sounds good to me!

No matter the weather, I love liquid nutrition after a run. Last month, I shared one of my favorite post-workout recovery smoothies. Today, I’d like to share another one, with a special focus on protein!

If you’re a morning runner, I know it’s tempting to wait until you’ve showered and commuted to work to have breakfast, but it’s really important to make sure that you eat something as soon as possible after your run – ideally within 30 minutes of working out. This applies no matter what time of day you run! The longer you wait to refuel, the worse your recovery will be. Protein and carbohydrates are important to include in your recovery nutrition. Protein is needed to repair your damaged/worked muscle fibers, and carbs replenish your blood sugar and glycogen, the storage form of carbohydrates in the body that gets used when you work out. This is why I really love post-workout smoothies, particularly as the weather gets warmer and a big meal can be hard to stomach right after a workout. I love having a small smoothie (or a larger one, if it’s been a long run day) immediately post-workout and then a larger meal (e.g. an egg sandwich, oatmeal, etc.) a bit later on. In addition to helping with your recovery and reducing the chance of injury, refueling with protein and carbs immediately after working out will also stave off sugar cravings later in the day!

This recovery smoothie is great because it’s high in protein, but all coming from real food! There’s definitely a time and place for protein powders – I use them occasionally in almond milk smoothies and granola bars, and recommend them to vegan and lactose intolerant clients – but I don’t think people realize that you can get all the protein you need without an expensive powder. Thanks to the milk and cottage cheese, this smoothie actually packs a whopping 28 grams of protein! It’s quite large, so depending on how hungry you are, feel free to just have half and save the rest for the next day; 14 grams of protein is still plenty for recovery.

Cottage cheese is a fantastic protein source with about 18 grams in the 2/3 cup used in the recipe, so you don’t need a ton of it to pack in a bunch of protein – it’s one of my favorite ways to add protein to breakfast. Hemp seeds actually provide quality (vegan) protein, too – they include all 9 essential amino acids, are high in anti-inflammatory omega-3 fatty acids, and pack soluble and insoluble fiber to help keep you full.

I love adding Wild Blueberries to my post-workout smoothies, too, since they are an incredible source of antioxidants like anthocyanins, which reduce oxidative stress on your body after working out and help improve muscle recovery. Make sure you use frozen fresh Wild Blueberries, not just regular – the wild variety packs way more antioxidants (and flavor) than regular blueberries. Banana is also a smoothie staple for me – it provides some sweetness and carbohydrates along with potassium to aid in hydration. As for the pineapple and mango, they help to provide more antioxidants and replenishing carbohydrates, with the added bonus of tropical sweetness, too.

Give this smoothie a shot and let me know what you think. Happy running – and recovery!

Make-Ahead Wild Blueberry Stuffed French Toast: A Brunch Favorite

This make-ahead Wild Blueberry Stuffed French Toast casserole is perfect for Easter brunch! It’s neither overly sweet nor too eggy and has the perfect amount of crunch on the outside and smooth texture inside. It is delicious with a drizzle of Wild Blueberry syrup!

In our family, holidays are celebrated with food. It’s just how it has always been. Holidays never go by without multiple phone calls going back and forth between family members about the menu; discussing who is hosting and making which dish. Does that happen in your family, too?

With Easter just a week or so away, the menu conversations are currently in full swing! Since we get together with my mother and sister each week for Sunday dinner, we are all pretty happy anytime we can throw brunch into the mix. Brunch food to me is the best of both worlds. You get the savory stuff mixed with the sweet – all at the same time! From my husband’s overstuffed omelets to my mom’s famous sautéed potatoes, brunch is definitely my favorite meal. And if there’s something sweet that involves bread, well that is the perfect combination.

While I was baking this ricotta-stuffed French toast that is bursting with Wild Blueberries my husband was pretty much salivating. He hardly ever gets to eat French toast! The house smelled amazing and even though it was just a regular Tuesday afternoon, it felt like a holiday.

I brought my Italian roots, my love for all things bread, and the intense flavor and versatility of delicious Wild Blueberries to this dish. As usual, the Wild Blueberries take center stage when it comes to flavor. During baking, they melt beautifully with the ricotta cheese (yes, there is cheese inside this French toast!) and create the perfect balance of sweetness, richness, and creaminess. With the natural sweetness of the ricotta and the Wild Blueberries you really don’t need to add much more sugar. I only used ¼ cup maple syrup for the whole recipe, plus a little turbinado sugar sprinkled on top before baking.

This is definitely a special occasion dish and would be the star of any Easter brunch feast! It’s kid-friendly and gorgeously topped with Wild Blueberry-infused maple syrup.

Enjoy!

Wild Blueberry & Ricotta Stuffed French Toast Bake

Recipe: Wild Blueberry Salsa from the Freezer Aisle by Liz Weiss, MS, RD

Part three of a three-part series with Liz Weiss that celebrates the advantages of frozen food. Also see: Part 1, Part 2.

Did you know that 40% of the food grown in the United States is wasted? From farm to fork, nearly half of all our food goes uneaten. That statistic takes my breath (and my appetite) away! I can’t control what goes on in supermarkets, restaurants, or cafeterias, but I can reduce the food losses in my own home kitchen. How? By planning family meals, preparing smaller portions (i.e. only what I know we’ll eat), and turning more to my trusty freezer.

Meal Planning: I wasn’t born with the “organized” gene, so I use a weekly Meal Planner to keep track of the recipes I plan to make each week. Adding more structure to mealtime leads to fewer impulse purchases, less overbuying, and it forces me to take stock of what’s in my pantry before I head to the grocery store. Having a Supermarket Shopping List also comes in handy.

Prepare Smaller Portions: My family happens to love dinner leftovers, and it’s not uncommon for my teenage son to eat them the second he gets home from school. So for me, making extra food at dinnertime makes sense. Being mindful of the amount of food your family consumes at mealtime can minimize spoilage of leftovers that go uneaten. If you’re inclined to freeze what you don’t eat, it’s always a good idea to label it with the name of the item and the date.

Fill Your Freezer: One of the best things about frozen fruits and vegetables is that you only use what you need, so you can say goodbye to rotten fruit and wilted greens. While I’m a huge fan of fresh, local produce, after 100 inches of snow in Boston this winter, I don’t think we’ll be eating a lot of local produce any time soon. That said, I can still enjoy the bright flavors and nutritional benefits of “fresh” by purchasing frozen fruits and vegetables, like frozen fresh Wild Blueberries. They’re frozen right after harvest just a few short miles from where they’re picked, which locks in flavor and nutrition.

Wild Blueberry Salsa
Makes 4 Servings

This salsa calls for two of my favorite freezer staples: frozen Wild Blueberries and frozen corn. Paired with crunchy, colorful red bell peppers, green onion, fresh cilantro, lime juice and zest, and some common spices, this sweet and savory topping is a natural addition to my family’s make-your-own taco night. For the tacos, anything goes, but I’m especially fond of this combo: 8 soft corn tortillas as the base served with shredded rotisserie chicken, guacamole, light sour cream or plain Greek yogurt, fresh cilantro, and my Wild Blueberry Salsa. (You’ll have about 4 tablespoons salsa per taco.)