Category Archives: Healthy Snacks

Vegan + Gluten Free Banana Cinnamon Muffins

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Greg and I seem to be developing a Sunday morning routine. Waking up slowly (but still setting an alarm, otherwise we’d never wake!). Making coffee in our new French press. Enjoying the coffee while relaxing over whatever interesting things we see on the computer. And also, muffins. Muffins to hold us over before we enjoy a weekend breakfast that includes eggs. And then each getting to work. Him on science-related things and me on food. This past Sunday he took a slight break from his work to give me a hand with photos – notice the action shots below – love them.

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These muffins are an adaptation of the vegan + gluten free pumpkin cranberry muffins I shared with you in December. Those were inspired by this recipe. I make the pumpkin muffins every week for snacking, so it’s now nice to have a new version to throw into the mix. These banana cinnamon muffins are free of white flour, dairy, butter and oil. But trust me, you won’t miss any of those things. A flax egg is used in place of a chicken egg in this recipe. Applesauce is used in place of butter or oil and my hearty oat + pecan flour blend is used in place of white flour.

These are a healthy every-day-of-the-week muffin, made using a short list of natural, recognizable ingredients. They are incredibly moist and full of banana cinnamon flavor. One muffin fills you up and keeps you satisfied.

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Vegan + Gluten Free Banana Cinnamon Muffins
Yields 12
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Ingredients
  1. 1 1/2 tablespoons ground flax
  2. 4 1/2 tablespoons water
  3. 1 1/2 cup rolled oats
  4. 3/4 cup pecans
  5. 1 1/2 teaspoons baking powder
  6. 1 1/2 teaspoons baking soda
  7. 3/4 teaspoon salt
  8. 3 large bananas (or 1 1/2 cups)
  9. 1/2 cup applesauce
  10. scant 1/2 cup sugar
  11. 1 1/2 teaspoons cinnamon
Instructions
  1. Preheat the oven to 350*. Line a muffin pan with 12 liners and lightly spray with non-stick spray.
  2. Prepare the flax egg. Add the ground flax and water to a medium mixing bowl and stir together well. Set aside.
  3. Add the oats, pecans, baking powder, baking soda and salt to a food processor and process until the mixture resembles a fine crumb. Transfer to a separate bowl and set aside.
  4. Add the bananas, applesauce, sugar and cinnamon to the food processor and process until smooth.
  5. Add the banana mixture to the bowl with the flax egg and stir until combined. Add the oat + pecan mixture to the mixing bowl and stir until incorporated.
  6. Scoop the batter into the 12 prepared muffin liners and bake for 20-25 minutes, or until an inserted toothpick comes out clean.
  7. Enjoy!
Notes
  1. Recipe based on my vegan + gluten free pumpkin cranberry muffins. That recipe was inspired by vegan banana muffins from Healthy Green Kitchen blog.
  2. If you don't have a food processor, you can try to make the oat + pecan flour in a blender. The banana mixture can be mashed together with a potato masher or fork.
The Dreaming Foodie https://www.thedreamingfoodie.com/

Vegan + Gluten Free Pumpkin Cranberry Muffins

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Please tell me I am not the only person who is not sick of pumpkin.

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I hope not, because these muffins are delicious, and I want everyone to enjoy them.

I did not overdo it on the pumpkin pre-Thanksgiving. I actually had no pumpkin pie during the holiday. Only 1 or 2 pieces of my mom’s delicious pumpkin roll. I did not go so crazy with pumpkin baked goods that I am now burnt out. I am still going, and going strong with these vegan + gluten free pumpkin cranberry muffins. 

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What these muffins are:

-flavorful
-just slightly sweet
-full of plump cranberries
-so amazingly moist
-hearty
-filling
-a great snack
-so healthy

Now, I’ll talk briefly about what these muffins are not. They are not traditional, they are not super soft and fluffy. They are not bakery muffins. They are not what you make for a special occasion. They are not what you make for someone who has no interest in health. 

But, if you are even slightly interested in being healthy, these are the perfect everyday muffin! Yes, I would eat one (or two) of these everyday, and feel good about it, if I could bake enough. Greg and I have been going through them like crazy. I’ve been making batch after batch and they are just so good every single time.

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These muffins were completely inspired by this recipe, for vegan banana muffins from Winnie of Healthy Green Kitchen. I have been following her blog for years, and I find many of her recipes and ideas inspiring. (Her recipe was inspired by this one, from Food Loves Writing, also a beautiful post). I made several tweaks from her recipe that I have listed below. 

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I made this recipe gluten free by making my own flour. Sure you could use a gluten free flour blend, but you would not get the hearty texture I am so in love with and quite honestly, I haven’t have great luck in the gluten free flour blend department. Making your own oat + pecan flour for these muffins is fun, affordable, healthy and delicious! Just be sure to note that using this homemade oat + pecan flour will not produce a fluffy, soft, bakery-style muffin. These muffins are dense and hearty in the best possible way. 

And, for anyone reading who doesn’t know about flax eggs, let me tell you just a little about them. Ground flax + water = a great binder in baking that can replace an egg for a vegan option! It works and doesn’t affect taste!

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These muffins are delicious right out of the oven and the same day as being baked but their flavor really enhances as they get older. They get better every day and I have kept them in a sealed container good for up to 8 days! 

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So here you are my friends, healthy + hearty pumpkin cranberry muffins. Hope you enjoy!

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Vegan + Gluten Free Pumpkin Cranberry Muffins
Serves 9
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Ingredients
  1. 1 cup rolled oats
  2. 1/2 cup raw pecans
  3. 1 teaspoon baking powder
  4. 1 teaspoon baking soda
  5. 1/2 teaspoon salt
  6. 1 tablespoon ground flax
  7. 3 tablespoons water
  8. 1 cup pumpkin puree
  9. scant 1/2 cup sugar
  10. 1/3 cup coconut oil, melted
  11. 1 teaspoon pumpkin pie spice
  12. 1/2 teaspoon cinnamon
  13. 1/2 cup dried cranberries, slightly chopped
Instructions
  1. Preheat the oven to 350*. Line a muffin pan with 9 paper liners.
  2. Combine the oats, pecans, baking soda, baking powder and salt in a food processor and process for several minutes, until it resembles a fine crumb. The mixture won't be as fine as flour, and that's okay. Set aside.
  3. Add the ground flax seed to a bowl with 3 tablespoons of water and mix to combine. Set aside.
  4. Add the pumpkin puree to a small skillet over medium heat. Cook several minutes, stirring so that it doesn't stick, until the pumpkin doesn't smell as "raw". It should smell slightly sweet.
  5. Add the pumpkin, sugar, melted coconut oil, pumpkin pie spice and cinnamon to the bowl with the flax and water. Stir everything together to combine well. Add the oat + pecan flour mixture and stir well to combine. Add the dried cranberries and stir until just incorporated.
  6. Scoop the batter into the nine prepared muffin liners.
  7. Bake for 20-25 minutes, or until an inserted toothpick comes out clean.
  8. Enjoy!
The Dreaming Foodie https://www.thedreamingfoodie.com/
*Recipe inspired and adapted from these vegan banana muffins from Healthy Green Kitchen

4-Ingredient Pumpkin Smoothie

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Well, it has happened. 

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Pumpkin has made its way to The Dreaming Foodie for the season. 

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While I’m not usually one to stick to certain flavors, like pumpkin, at specific times of the year, I have been thinking of it more than usual lately. 

Maybe it is just the cooler temperatures. I can feel fall in the air. Maybe I’m more of a seasonal eater than I know. Maybe I subconsciously do crave pumpkin more in the fall.

Either way, I have had a pumpkin smoothie on my mind for awhile now. I do love pureed pumpkin. As soon as I have a chance, I plan on picking up a bunch of fresh pie pumpkins, roasting them, and keeping the puree on hand. For now though, I have this canned puree, and love it.

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Not only is pureed pure pumpkin delicious, it carries health benefits. Just Google it. Vitamins, minerals, antioxidants — lots of good stuff for us. 

I don’t think a lot of people associate pumpkin with being a health food, just because it is associated with pumpkin pie. The pumpkin part = good for you, the pie part = not so much. 

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That’s why when I was making this smoothie, I wanted to keep it as healthful as possible. Pumpkin sure does taste good with lots of sugar added, we all know that from pie, but I want to save that indulgence for Thanksgiving. For an everyday treat, I want to keep it better for me. 

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I used bananas and yogurt to sweeten this smoothie. I needed no other sweetener, but if you desire a sweeter pumpkin taste, feel free to add a sweetener of your choice.

The only other ingredient in this smoothie is almond milk. Yep, that’s it. Four ingredients:

-Pureed pumpkin
-Banana
-Yogurt
-Almond milk

Oh, and cinnamon and nutmeg! That is what I used to spice my smoothie up a bit, but if you have pumpkin pie spice, that would be good too! And the amount is completely up to you. Spice it to your liking!

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Like many recipes I have been posting, this recipe is 1) super simple to make and 2) easily customizable.

This recipe is made easily vegan by using almond or coconut yogurt. I use this coconut yogurt and absolutely love it. The smoothie can be made sweeter, or spicier, to your liking. You can use any milk you want to – choose your favorite. And, the recipe I provide makes enough for one smoothie. It is so easily doubled, tripled, etc.

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Oh, and, if you are like me, you will love this smoothie topped with some extra cinnamon and a handful of granola! Yes, eat the granola off the top with a spoon and then sip the rest of the smoothie. Heavenly! 

If you’re looking for a pumpkin treat that is healthy and easy to prepare, you’ve got it! 4-ingredient pumpkin smoothies! 

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4-Ingredient Pumpkin Smoothie
Serves 1
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Ingredients
  1. 1 banana, frozen
  2. 1/4 cup pure pumpkin puree
  3. 1/4 cup yogurt (I used coconut yogurt!)
  4. 1/2 cup almond milk (or your favorite milk)
  5. Cinnamon and nutmeg (or pumpkin pie spice)
Instructions
  1. Place all ingredients into a blender and blend on high, until completely smooth and creamy. Add cinnamon and nutmeg (or pumpkin pie spice) to your liking.
  2. Enjoy!
The Dreaming Foodie https://www.thedreamingfoodie.com/

Go-To Granola

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Hi guys! How are you? It’s been awhile since we’ve last talked. 

Did you have a good weekend? I had such a good weekend.

My mom and dad came to Philly for a visit! We spent Friday evening eating, drinking and enjoying a perfect summer evening.

On Thursday evening, Greg and I picked up our brand new charcoal grill! Can you believe it? It was a generous and perfect gift from Greg’s mom and stepdad. I can barely get over the fact that we now have a grill and we definitely took great advantage of it Friday evening. Burgers for my mom and dad, and sweet potato burgers for Greg and I. We also got a veggie rack and grilled whole cremini mushrooms and onions. We added pasta salad, hummus and guacamole and called it a meal. 

Saturday, the four of us went to nearby Peddler’s Village. It was so much fun! Definitely recommended for locals/visitors!

I unfortunately took zero photos over the weekend, although I would have had some very good ones to share with you. The comment/joke of the weekend was everyone saying to me “This would have been a good photo, Jess.” 🙂 Oops! 

Anyway, let’s now talk about granola.

You need to look no further. This is your new go-to granola recipe.

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Whether you’re looking for a healthy snack, a hearty breakfast or a homemade gift, this recipe has got you covered. 

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I’ve always loved granola but I don’t eat it that often. That’s mostly because I can’t find a granola that I’m really in love with. 

Usually store-bought granola tastes too sweet. Or is too crumbly. Or just tastes plain stale. 

But, this recipe changes it all.

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I’ve been wanting to make my own for awhile now. I wanted something that is healthy. That has a simple list of ingredients, things I know. I didn’t want it to be oily. Or crumbly. I wanted there to be large chunks of granola. I didn’t want it to be overly sweet or sugary. I wanted to control what went in.

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So, I did it. I’m in love with this you guys. I knew what I wanted going in, but I didn’t know I’d come out being addicted. Does what I described above sound good to you? Prepare to be addicted. 

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Let’s talk about the goodness of this granola.

1) It has a short list of ingredients:

Oats
Pecans
Sunflower seeds
Unsweetened coconut
Cinnamon
Salt
Coconut oil
Egg white
Pure maple syrup

2) You won’t be left still feeling hungry after eating it. Yep, it fills you up!

3) You won’t feel a sugar rush or like you just ate dessert after eating this granola. It is just slightly sweetened with pure maple syrup and perfectly cinnamon-y. The cinnamon just warms me up.

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4) This granola is crunchy and sticks together in large clumps.

5) It takes one bowl to prepare. Yep, one bowl, one spoon and one pan. Maybe some measuring cups. It’s simple and easy, you guys.

6) It is customizable. Make it your own. Use this as a base and be creative. Add what you like and leave out what you don’t!

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I’m telling you. Once you start on this granola, you won’t be able to stop. But really, I don’t think that’s such a bad thing. 🙂

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Go-To Granola
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Ingredients
  1. 3 cups rolled oats
  2. 1 cup pecans, lightly chopped
  3. 1 cup sunflower seeds
  4. 1 cup unsweetened, flaked coconut
  5. 1 teaspoon cinnamon
  6. 3/4 teaspoon salt
  7. 2 tablespoons coconut oil, melted
  8. Scant 2/3 cup pure maple syrup
  9. 1 egg white
Instructions
  1. Preheat oven to 300*.
  2. In a large mixing bowl, combine the oats, chopped pecans, sunflower seeds, coconut, cinnamon and salt. Mix well.
  3. Add the melted coconut oil and maple syrup.
  4. Crack the egg white into a bowl and whisk very well, until it becomes a bit foamy.
  5. Add the egg white to the rest of the ingredients.
  6. Stir everything together very well, so that the dry ingredients are completely wet and everything is well mixed.
  7. Place the granola on a parchment-lined baking sheet and bake in the preheated oven for 40-50 minutes, or until the granola is slightly browned and hardened.
  8. Let the granola cool for about 10-20 minutes, or until it is hard and can be broken into pieces.
  9. Enjoy!
The Dreaming Foodie https://www.thedreamingfoodie.com/

Chai Muffins with Pistachios + White Chocolate

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Happy Tuesday, everyone!

I hope you had yesterday off, and I hope you enjoyed it!

Let’s talk muffins. And life. Let’s talk muffins and life. 

Life: So as you know, I have been on a much less frequent posting schedule lately. I’ve explained in the past few weeks that moving was happening and food making was not. Then I told you about my job. And while I am not working full-time, I am still trying to find my footing. I’m still figuring out when is the best time to make things to share with you.

And, I want to say thank you, to you, because even with less-than-usual posting, August was the best month ever for The Dreaming Foodie! I’ve had more views in August than in any other month before. Every single person – thank you so very much for reading! 

I’m proud of August. The recipes I’ve shared with you this month are some of the best ever, in my opinion. There were only seven. Yes, seven recipes this entire month, but I’m totally in love with every single one. The month started with super simple and delicious homemade almond joys. With a recipe like that to start, I should have known that this would be a good month. Also, if you missed any from this month, check out:

Corn Soup
Barbecue Lentil Burgers
Spinach + Feta Braid
Cacio e Pepe with Roasted Butternut Squash
Smoked Salmon Quiche
One Pot Fajita Pasta

So, from here I am going to try to continue to bring you recipes to be totally in love with. I’m going for 100% quality over quantity, even if it means only posting twice a week. 

Like I’ve said before, thank you for bearing with me. 🙂

Now, onto muffins!

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I could not be happier to start this month with these muffins!

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I tested, tested, tested this recipe to get it just right. After one too many muffin fails in the past months, I wanted to go into this one completely prepared and set up for success. 

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Let me tell you about it. I saw a little girl at market one day with a pistachio muffin. I was instantly intrigued. I love pistachios. And, I love pistachio ice cream. Since I was working and unable to get a muffin of my own, I knew I wanted to try my hand at pistachio muffins. 

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I started brainstorming and searching the internet and saw that Cooking Light did a pistachio-chai muffin. Okay, that was my new plan. Chai muffins with pistachios. And then I decided to add white chocolate. Because chocolate is never a bad idea. 

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Okay, so I had my flavors. Chai, pistachio, white chocolate. I then moved on to making the muffin itself the best it could be.

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I researched. I made decisions. I didn’t want my muffin to be overly sweet, so decided to use minimal sugar. I figured out baking soda/powder amounts that would produce a good rise/neutralize the acid in my muffin. I decided to use buttermilk instead of regular since I love the taste of buttermilk. I decided to use butter as my fat over oil (never go wrong with butter!). I decided to pulse some oats and add them to the dry part of the batter to add some texture.

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I took notes. I researched more. I wrote down tips: a thick/lumpy batter is what you’re looking for, make sure your ingredients are at room temperature. And I finally had a recipe. My first trial turned out pretty darn good. I was so excited. The work I put into the recipe paid off, it was not another added to the list of muffin disasters. 

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I tasted the muffin, I took notes on what I wanted to improve. And I preformed trial 2. Then trial 3. Trial 3 is what you see in the photos and the recipe I’m sharing with you today. 

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This muffin is lightly spiced with chai tea bags. Chai is a flavor combo of cinnamon, ginger, cardamom, black pepper and cloves. Most people are familiar with chai lattes. Chai works just as well in baked goods. In addition to having wonderful flavor, these muffins are soft and fluffy. 

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The pistachio and white chocolate flavors work wonderfully with the chai. They add a crunch and sweetness that will be hard to resist.

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These muffins are layered: chai batter, pistachio/white chocolate mixture, and then repeated. The layering is a great way to incorporate texture/flavor though the entire muffin. 

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Although this is not a completely traditional muffin, I hope that you give it a try. 🙂 

Chai Muffins with Pistachios + White Chocolate
Yields 9
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Ingredients
  1. 1 cup + 2 tablespoons flour
  2. 1/2 cups oats
  3. 1 teaspoon baking powder
  4. 1/4 teaspoon baking soda
  5. 1/4 teaspoon salt
  6. 1 1/2 chai tea bags
  7. 5 tablespoons butter, melted and cooled to room temperature
  8. 1/2 cup sugar
  9. 2 egg whites, at room temperature
  10. 3/4 cup buttermilk, at room temperature
  11. 1 teaspoon vanilla extract
  12. 1/3 cup pistachios, shelled
  13. 1/4 cup white chocolate chips
  14. Small drizzle coconut oil or water
Instructions
  1. Preheat oven to 375*. Prepare a muffin pan with 9 muffins liners, lightly sprayed.
  2. Start by prepping some of the ingredients. Add the 1/2 cup oats to a food processor and pulse until the oats are a coarse meal (see photo above). Remove from the processor and set aside.
  3. Add the pistachios and white chocolate chips to the food processor. Process, with a small drizzle of oil or water, until they have become a coarse meal (see photo above). Remove from processor and set aside.
  4. In a mixing bowl, mix together the flour, processed oats, baking powder, soda, salt and chai tea. Mix with a whisk. Set aside.
  5. In a stand mixer or with a handheld mixer, cream together the butter and sugar. Add the egg whites and mix well, until pale and creamy. Add the buttermilk and vanilla and mix until just incorporated.
  6. Add the wet ingredient mixture to the dry one and using a spoon, mix until just combined.
  7. Using a mini ice cream scoop (or a spoon), place one scoop of batter into each prepared muffin liner.
  8. Layer one heaping teaspoon of the pistachio/white chocolate mixture on top of the batter.
  9. Top that with one more scoop of batter, followed by a heaping 1/2 teaspoon of the pistachio/white chocolate mixture.
  10. Bake the muffins in the preheated oven for 16-18 minutes, or until an inserted toothpick comes out clean.
  11. Enjoy!
The Dreaming Foodie https://www.thedreamingfoodie.com/