Iced Cafe Mocha

I find chocolate soymilk a little too rich for me. This is just right.

Ingredients

1 tsp decaffeinated instant coffee
2 tsp sugar
1 cup water
1 cup chocolate soymilk
2 cups ice cubes

Directions

Add one cup boiling water to instant coffee and sugar. Allow to cool slightly.

Fill a one quart glass canning jar with ice cubes. Pour coffee over ice cubes. Add soymilk and stir.

Nutrition Facts: Serving Size 961.2g, Calories 176, Calories from Fat 27, Total Fat 3.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 122mg, Total Carbohydrates 32.2g, Dietary Fiber 2.0g, Sugars 27.4g, Protein 5.2g, Vitamin A 10%, Vitamin C 0%, Calcium 32%, Iron 8%

Apple Cinnamon Oatmeal

Makes two servings, but I have to admit, I eat the whole thing...

Ingredients

1 apple, peeled and diced
1 cup vanilla soymilk
1 tsp ground flax seed
1/2 tsp cinnamon
2 tbsp sugar
1/8 tsp salt
3/4 cup quick oats

Directions

Peel and dice apple. Cook in a small saucepan over medium heat, until apple begins to get more tender.

Add soymilk. Bring to a boil. Add remaining ingredients. Cook for at least a minute.

Nutrition Facts: Makes two servings. Serving Size 234.5g, Calories 259, Calories from Fat 40, Total Fat 4.4g, Saturated Fat 0.7g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 198mg, Total Carbohydrates 48.7g, Dietary Fiber 5.9g, Sugars 23.6g, Protein 7.5g, Vitamin A 6%, Vitamin C 5%, Calcium 18%, Iron 11%

Banana-Walnut Oatmeal

I was playing around to see if I could get more phyto-estrogens into my banana bread oatmeal recipe. Here's what I came up with. And it's yummy.

A delicious, filling breakfast packed with fiber and extra protein.

Ingredients

1 cup vanilla soymilk
2 tsp ground flax seed (optional)
1/8 tsp salt
1/4 tsp cinnamon
3 tbsp sugar
3/4 cup quick oats
2 bananas, peeled and mashed

Topping:
1/4 cup ground walnuts
4 tsp sugar
1/4 tsp cinnamon

Directions

Bring soymilk to a boil in a medium saucepan over medium heat. While it is heating, add flax seed, salt, cinnamon, and 3 Tbsp sugar.

When mixture comes to a boil, add the oats. Reduce heat to low and cook for at least one minute. Add mashed bananas, and allow to reheat.

Mix topping from ground walnuts, 4 tsp sugar and cinnamon. Pour oatmeal into bowls, and sprinkle walnut mixture on top.

(For fewer calories, this could easily be split into three servings.)

Nutrition Facts: Makes two servings. Serving Size 315.1g, Calories 488, Total Fat 14.4g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 199mg, Total Carbohydrates 82.8g, Dietary Fiber 8.7g, Sugars 45.7g, Protein 12.6g, Vitamin A 7%, Vitamin C 18%, Calcium 19%, Iron 16%

Carrot-Butter Bean Bread with Lemon Glaze

Yes, I'm still trying recipes with hidden beans. This carrot bread is moist and delicious, and very nutritious.

Ingredients

1 1/2 cup butter beans (one can)
1/3 cup Silk vanilla soymilk
1 1/2 cups grated carrots
1 cup sugar
1/3 cup Smart Balance oil
1 egg
1 egg white
1 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 tbsp ground flax seed
1/3 cup soy flour
3/4 cup bread flour

Glaze

1 tsp lemon zest
1 tbsp lemon juice
1/2 cup powdered sugar

Directions

Puree the butter beans and vanilla soymilk in a blender or food processor.

In a large mixing bowl, combine carrots, sugar, oil, egg and egg whites, baking soda, cinnamon, salt, and flax seed. Mix in bean mixture and flour. Mix well.

Pour into a large, greased loaf pan. Bake in a pre-heated 350 degree oven for 50-60 minutes, or until toothpick inserted in center comes out clear.

Allow loaf to cool completely.

In a small bowl mix lemon zest and lemon juice. Stir in enough of the powdered sugar to make a glaze consistency. Drizzle over top of loaf.

Nutrition Facts: Makes 12 servings. Calories 216, Calories from Fat 67, Total Fat 7.4g,Saturated Fat 0.7g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 179mg, Total Carbohydrates 34.6g, Dietary Fiber 2.1g, Sugars 23.3g,Protein 4.5g, Vitamin A 52%, Vitamin C 10%, Calcium 3%, Iron 7%

Warm Apple Topping Recipe

I put this on cinnamon chip pancakes, and it was a winner. I think it would also be good on ice cream and oatmeal.

3 apples, peeled and sliced (I used MacIntosh)
2 Tbsp Smart Balance buttery spread
1/2 tsp cinnamon
1/4 cup brown sugar

Melt the Smart Balance in a small saucepan. Add apples and cinnamon, and cook until they reach desired texture. Add brown sugar. Stir, and serve.

Yeah, maybe not a diet recipe, but apples are a phytoestrogen, and this is marginally more nutritious than syrup.

Banana-Butter Bean Bread

I was able to hide a whole can of beans in a delicious banana bread.

Ingredients

1 1/2 cups butter beans, rinsed and drained
1/3 cup Silk vanilla soymilk
1/3 cup Smart Balance buttery spread
1 cup sugar
2 bananas, peeled
1 egg
1 1/3 cup flour
1/2 cup ground walnuts
1 tsp cinnamon
1 tsp vanilla extract
1 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt

Directions

Rinse and drain a can of butter beans (or limas), and puree with the soymilk in a blender.

In a mixing bowl, mix smart balance and sugar. Add the bean mixture and remaining ingredients.

Spray the bottom of a large loaf pan with cooking spray. Pour batter in, and bake in a pre-heated oven at 350 degrees for one hour, or until toothpick inserted in center comes out clean.


Nutrition Facts: Makes 12 servings. Serving Size 92.8g Calories 216, Calories from Fat 55, Total Fat 6.1g, Saturated Fat 1.1g, Trans Fat 0.0g, Cholesterol 16mg, Sodium 202mg, Total Carbohydrates 36.8g, Dietary Fiber 2.3g, Sugars 19.7g, Protein 4.9g, Vitamin A 6%, Vitamin C 11%, Calcium 3%, Iron 9%

Beans, Glorious Beans

The sad truth is, I hate beans.

Always have, and probably always will.

I was the kid picking them out of my chili.

I have since tried baked beans (can't stand them), refried beans (ick), and bean soups and salads (ew!) There is something about the texture of beans--the way they leave you with a mouth of stringy fiber mixed with a starchy mush.

However...

A little while ago, I came across a list of foods that are rich in phytoestrogens. And these foods are good for women of a... certain level of maturity... who are going through the gradual process of aging wherein their natural hormones may... lag a little bit. Because of these lower hormone levels, these women may experience a list of symptoms such as insomnia, breast tenderness, weight gain, hair loss, crushing fatigue, mood swings, anxiety, paralysis, homicidal tendencies, and death.

And of this list of wonder-working phytoestrogen-rich foods, a good 80 percent or so of them are (insert drum roll) You got it--BEANS.

So, I decided to try to get on the bean bandwagon for a few days. I mean, what's worse, a mouthful of mush or staying awake all night plotting a murder? And what do you know? They actually work. I've had four good nights of sleep after a few months of chronic insomnia, and a lot of my other symptoms are waning.

Okay, a few days ago, I posted a recipe for black bean burritos, and then a link to a recipe for black bean brownies.

The brownies were decent, but they got me thinking, what else could you hide beans in? So I've been pulling all the phytoestrogen-rich foods (including the beans) out of my cabinets and concocting recipes. Some need a little more work, like the cherry muffins with kidney beans. Others, like one I just made for Banana-Butter Bean Bread, are almost ready to be posted.

So get ready for some nutritious, but delicious, original recipes. Same bean time, same bean channel.