In Favor of Honey (and Agave and Maple Syrup)

I recently decided to experiment with removing processed sugar from my diet. It happens to be Lent, a great time to abstain from our vices--and sugar definitely falls into that category! But this hasn't stopped me from baking. The following recipes are all examples of how I have replaced sugar with Honey, Agave Nectar, or Pure Maple Syrup. Baking with liquid sweeteners require a little variation in the other ingredients. You can alter almost any sugar-based recipe by following these basic rules: 

1. Honey and maple syrup are sweeter than sugar, so use less (about 1/2 – 3/4 cup) for each cup of sugar.
2.  When substituting a liquid for a granulated sweetener for every 1 cup of honey, subtract 1/4 cup of liquid from the recipe (that means also, for every 1/4 cup of honey, subtract 1 Tbsp of liquid). 
3.  If baking with honey or maple syrup, reduce the oven temperature by 25 degrees Fahrenheit, since maple syrup and honey will tend to caramelize and burn faster than granulated sweeteners. 

5.  Since maple syrup and honey are somewhat acidic, when baking, you will need to add 1/4 – 1/2 tsp baking soda per cup of honey or maple syrup to the batter so it will rise. 

Honey Hamentashen

Multiple Servings (1 serving of Fruit)

4 cups sifted Flour (half white, half whole wheat pastry)
1 tsp. Baking Powder
1/2 cup Coconut Oil (or Butter or Oil)

1 cup Honey

1 tsp. Lemon Juice

Sift flour and baking powder into a large bowl. Make a well, place oil, honey, and lemon juice in it.

Work together with hand until dough is formed. Let sit in refrigerator for about 30 minutes.

Quadruple Berry Filling:

2 cups Berries (Blackberries, Blueberries, Raspberries, Cranberries)

1 cup Water

2 tsp. Corn Starch

1 tsp. Agave Nectar

In a medium pot, heat berries and water. After a few minutes, remove 1/4 cup liquid and combine with cornstarch in a small bowl. Stir until dissolved. Pour back into pot with berries. Stir well. Add agave nectar. And bring back to a boil. Continue to boil and stir until berries are the consistency of jam.

Roll out dough and cut into circles.  Spoon filling into each circle fold, and seal edges.

Bake at 350 degrees for 8-10 minutes or until browned.

Granola Balls

Multiple Servings (includes dried fruit)

Cocoa Honey

1 ¼ cups rolled Oats

1/2  cup Dried Fruit (Cranberries or Raisins, chopped)

3/4  cup Shredded Coconut

1/3 cup Flax Seeds (ground)

1/4 cup Seeds and Nuts (Variety: like Sesame Seeds, Sunflower Seeds, Pecans, Walnuts)

1/2 cup Honey

1/2 cup Nut Butter (Peanut Butter or Sunflower Butter)

1 tsp. Vanilla Extract

1 tsp. Cinnamon

3 tsp. Cocoa Powder

Maple Spice

1 ¼ cups rolled Oats

1/2 cup Dried Fruit (Cranberries or Raisins, chopped)

3/4 cup Shredded Coconut

1/3 cup Flax Seeds (ground)

1/4 cup Seeds and Nuts (Variey: like Sesame Seeds, Sunflower Seeds, Pecans, Walnuts)

1/4 cup Honey

1/4 cup 100% Maple Syrup

1/2 cup Nut Butter (Peanut Butter or Sunflower Butter)

1 tsp. Vanilla Extract

1 tsp. Cinnamon

1/8 tsp. Cloves

1/8 tsp. Allspice

In 2 medium bowls, combine dry ingredients. In two larger bowls, combine wet ingredients. Stir wet and dry together. Add more honey or oats, if needed, depending on if it’s too wet or too dry.

Shape into balls and arrange on large cookie sheet. Place tray in freezer for an hour or so. Then move balls to a secure container and keep in refrigerator.

Pumpkin Honey Scones

Multiple Servings (includes 1 serving of vegetables)

2 3/4 cups Flour (half white and half whole wheat flour)

1 Tbsp. + 1/2 tsp. Baking Powder

3/4 tsp Cinnamon

1/4 tsp. Ginger

1/4 tsp. Nutmeg

1/4 tsp. Allspice

1/3 cup minus 1 Tbsp Honey

1/2 cup Cold Butter

2/3 cup Canned Pumpkin

2 large Eggs

2 tsp. Vanilla Extract

1 Tbsp. Lemon Juice

1) In a large mixing bowl, whisk together the flour, baking powder, and spices. Work in the butter just until the mixture is unevenly crumbly; it's ok for some larger chunks of butter to remain unincorporated.

2) In a separate mixing bowl, whisk together the wet ingredients until smooth. Add the wet ingredients to the dry ingredients and stir until all is moistened and holds together.

3) Line a baking sheet with parchment paper. Sprinkle a bit of flour atop the parchment or pan.

4) Scrape 1/3 of the dough onto the floured parchment or pan. Round each half into a 6" circle, about 3/4" thick. Brush each circle with milk, and sprinkle with cinnamon, if desired.

5) Using a knife that you've run under cold water, slice each circle into wedges of desirable size. Carefully pull the wedges away from the center to separate them just a bit; there should be about 1/2" space between them, at their outer edges.

6) For best texture and highest rise, place the pan of scones in the freezer for 30 minutes, uncovered. While the scones are chilling, preheat the oven to 400°F.

7) Bake the scones for 22 to 25 minutes, or until they're golden brown and a toothpick inserted into the center of one comes out clean, with no wet crumbs. If you pull one of the scones away from the others, the edges should look baked through, not wet or doughy.

Top with a honey glaze (butter and honey boiled until thick).

Banana Pancakes

1 Serving (includes 1 serving of Fruit)

1 very ripe medium Banana

1 tsp. Baking Powder

1 Egg

1 tsp. Vanilla Extract

1 Tbsp. Butter

1 Tbsp. Coconut Oil)

3 Tbsp. Coconut Milk (or regular milk)

1/2  cup rolled Oats

1/4  cup Whole Wheat Pastry Flour

1/2 tsp. Cinnamon

Mash your very ripe banana with baking powder. Add egg, oil, vanilla, butter, milk and stir.

Stir in oats and flour until just combined.

Fry on a greased skillet. Serve with Agave Nectar or Maple Syrup.

Skillet Apple Peanut Butter Crumble

1 Serving (includes 1 Serving of Fruit)

1 medium Apple, sliced

1 Tbsp. Butter

1/2 cup Water

Dash of Cinnamon

3/4-1 cup rolled Oats

1-2 tsp. Honey

1 Tbsp. Natural Peanut Butter (low sodium)

Sauté apples in butter and add water. Bring to a boil. Stir in cinnamon, oats and honey. Cook for a bit and then add peanut butter.

The Secrets of Orange Zest, Roasted Sweet Potatoes, and Lemon Juice

I had a lot of extra barley in my freezer, so I scrounged around on Pinterest for a good Turkey and Barley soup recipe. I found one that called for orange zest. "That sounds fun," I thought. It turned out great! Never underestimate the power of citrus! And that brings me to the amazing potential found in lemon juice. I included it in both salads I made this week. And it even found it's way into my pancakes. I've been eating a lot of roasted sweet potatoes this week. They are so good, and great additions to any salad. Baking them with their skins on really helps to keep in the flavor. 

And lastly, those marvelous no-bake cookies. I don't know how I come up with these things, but this was positively genius! Bananas and nutella have always been close friends, but then I thought of marshmallows as a bonding agent. I didn't have any rice krispies on hand, but I did have oats. After the cookies sit for a while, the oats begin to soak up the yumminess and makes these little no-bake cookies simply splendid. 

 

Turkey Barley Vegetable Soup with Orange Zest

Multiple servings (including 3 servings of vegetables)

 

1 Onion, diced

3 cloves Garlic, diced

1/2 tube of Ground Turkey

1/2 cup Carrots, diced

1 can low sodium Diced Tomatoes

1/2 cup Peas (frozen)

1 carton low sodium Chicken Broth

1 ½-2 cups cooked Pearl Barley (or 1 cup uncooked)

Black Pepper

Paprika

2 Tbsp. White Vinegar

2 tsp. Basil

1/2 tsp. Thyme

Garlic Powder

2 Tbsp. Water

1-2 tsp. Orange Zest

Saute onions, carrots, and turkey until browned/tender. Add peas, tomatoes and barley. Pour in broth, black pepper and paprika. In a small bowl, combine basil, thyme, garlic and water (to make a pseudo pesto sauce). Add 1-2 tsp. orange zest. Bring to a boil, then reduce heat and simmer. If using dry barley, simmer until barley is cooked. Add vinegar.

Roasted Sweet Potato, Bulgar Wheat and Spinach with Goat Cheese

1 serving (includes 2 servings of vegetables)

Vegetable Oil

1 medium/small Sweet Potato

1/4 cup Bulgar Wheat

1 Tbsp. Lemon Juice

1/4 tsp. Ginger

1 cup Baby Spinach

2 Tbsp. Goat Cheese

Wash sweet potato well. Cut into 1/2 inch disks. Coat in oil and roast on a baking tray at 400 degrees for about 30 minutes, or until browned. Flip half way through.

Cook bulgar wheat according to package instructions. Add lemon juice and ginger.

Cut disks into quarters. Add to spinach, bulgar wheat, and goat cheese.

Roasted Sweet Potato and Red Onion Kale Salad

Multiple servings (includes 3 servings of vegetables)

Sweet Potatoes

Red Onion, sliced

Kale

Red Wine Vinegar

Lemon Juice

Ginger powder

Honey

Paprika

Olive Oil

Wash sweet potato well. Cut into 1/2 inch disks, and then dice into small wedges. Coat sweet potatoes and onions in oil and roast on a baking tray at 400 degrees for about 30 minutes, or until browned. Flip half way through.

Wash Kale and chop. In a small bowl combine ingredients for dressing. Pour roasted vegetables and dressing over kale.

Marshmallow, Nutella, Banana and Oat No-Bake Cookies

Multiple servings

1/2 stick of Butter

5 oz Mini Marshmallows (half a bag)

2 Tbsp. Nutella

1 Banana (frozen and then thawed)

1 tsp. Vanilla Extract

3 cups Oats

In a non-stick pot, melt butter. Add marshmallow and stir until melted.

Discard water from thawed banana and then mash. Pour into pot with nutella, and stir well. Add oats and stir until well combined.

Spoon mixture onto wax paper. Allow to sit for 45-60 minutes before serving.

Apple Sauce Pancakes

2 Servings (includes 1 serving of fruit)

1 cup Homemade Chunky Apple Sauce

3/4 cup Milk

1 Egg

1 Tbsp Lemon Juice

1 Tbsp Vanilla Extract

1 cup Flour

1/3 cup Quick Oats

1 tsp. Baking Powder

1/4 tsp. Baking Soda

1/2 tsp. Cinnamon

Dash of Cloves

Combine wet ingredients. Add dry ingredients and stir. Fry on a buttered griddle.

Curry Chili and Apple Brownies

This week I decided to make a new variation of Curry Chili. I used sweet potatoes and cauliflower, which turned out very well. And then I went on Pinterest and found this great dessert recipe for Apple Brownies. They don't actually have chocolate in them, they are just the consistency of brownies. Super yummy. 

Also, this week I took a trip to the Art Institute, one of my favorite places in Chicago. They have a new selection of ancient art towards the back of the museum. I saw the middle image and was immediately drawn to it. It's a mosaic from the 2nd Century. So amazing. And of course Marc Chagall's windows are always stunning.

Curry Chili

Multiple servings (includes 3 servings of vegetables)

Olive oil

1 large Onion, diced
1 medium Yellow or Red Bell Pepper, diced
1 large Sweet Potato, peeled and diced

½ medium Cauliflower, chopped

2 cans low sodium Diced Tomatoes

1 ½ cups Garbanzo Beans (dry beans, soaked and ready to cook)

1 tablespoons Cumin

2 tsp Chili Powder

1/4 tsp Black Pepper

3 Tbsp Red Curry Sauce (see recipe below)

2 Tbsp. Honey
4-5 cups Water
1/2 cup Quinoa

Red Curry Sauce:

1 small can Tomato Paste

2-3 Tbsp Water

2 tsp Curry Powder

1/4 tsp Black Pepper

1/2 tsp Coriander

1/2 tsp Ginger

1 tsp Garlic powder

1/2 tsp Paprika

Sauté vegetables with olive oil in large soup pot. Add tomatoes, garbanzo beans, spices, honey, curry sauce and water. Bring to a boil, then reduce heat. Simmer for 40-60 minutes, or until beans are tender.

Serve with Parmesan Cheese and crackers.

Apple Brownies

Multiple servings (includes 1 serving of fruits)

1/2 stick of Butter

1/4 cup Coconut Oil

1/2-3/4 cup Sugar

1 tsp. Vanilla

1 Egg

1 cup Flour

1/2 tsp. Baking Soda

1/2 tsp. Baking Powder

1/2 tsp. Cinnamon

2 medium Apples, diced

Combine wet ingredients, stir well. Add dry ingredients and apples. Sprinkle a little cinnamon on top.

Pour into greased 9x9 baking pan. Bake at 350 degrees for 45-50 minutes.