Butternut Squash Couscous (Vegetarian, Vegan, Meat Free, Dairy Free)

photoThe way that I describe this dish, is a middle eastern version of fried rice. It’s a great meal the throw together and one that you can experiment with spices that you don’t likely use in your daily cooking. The original recipe calls for a steaming method of cooking, which is the traditional method. I neglected to read the directions before I started the recipe and didn’t think we even owned a steamer! Well, after I completely revamped the entire cooking method, I realized that we DO have a steamer so I guess I’ll try that next time!

Couscous is very low in fat, and has about the same in protein, fiber and carbs as quinoa. Quinoa beats couscous in the mineral content, but couscous packs an amazing 87% of your daily suggested intake. About 55mcg is suggested daily and couscous has 43mcg per once cup serving. Selenium has antioxidant properties, can help the body regulate the thyroid hormones, support a healthy immune system, and aid in metabolism. One of selenium’s most important roles is as an antioxidant helping to prevent cell damage due to free radicals. (Sources: WebMD and Eating Well)

One VERY important thing that I did not note, until I’d already washed and set aside four cups of couscous, is the water to couscous ratio in this recipe. Much like rice or quinoa, there is a two to one ratio for water to couscous. Now, this recipe called for 4 cups of dry couscous. Four cups of dry couscous is quite a large portion, borderline obscene actually. I only realized this fact at the very moment where I was pouring the 8 cups of water and 4 cups of couscous  into my stove top pan and it was nearly brimming over. And, I hadn’t event started it boiling yet! My denial for the amount of couscous I was in the middle of making could no longer be indulged and I pulled out the large stock pot and transferred my absurd amount of couscous into the larger pot. While there was much more couscous than I would normally cook, about 9 servings worth, the ratio of the other ingredients worked perfectly. The only thing I would change is to maybe try cutting the couscous by half. 

To serve, mix the roasted zucchini and butternut squash, chickpeas, raisins and sautéed onion together in a bowl and add a little more chopped parsley. (Typically, chickpeas from a can are already cooked but double-check.) Add in the couscous and stir well. The couscous will be a little gummy which is possibly due to my cooking method and not steaming it as directed. Garnish with more fresh  parsley if you wish. You can also add grilled chicken or tofu to this if you want more protein like I usually do.

Squash Couscous
Yield: 9 cups of couscous + a good amount of veggies for 4 people 
Recipe and method adapted from the recipe on Canadian Living
*Note: Due to preference and feeding two people versus 6, I suggest cutting the couscous, chicken stock and water in half. If you LOVE couscous or have a lot of people to feed, keep the recipe as is!

Ingredients
1 1/2 lb (one medium large)  butternut squash, peeled and chopped in 2 inch cubed
2 large zucchini, sliced into 2 inch cubes
1 medium yellow onion, diced
1/2 cup raisins
2 cups  ( 1  15 oz can)  chickpeas, drained and rinsed
1/4 c chicken bullion paste for chicken stock
8 cups water
2 tbsp chopped fresh parsley
1 tsp ground ginger
1/2 tsp pepper
1/4 tsp salt
1/2 tsp turmeric
4 cups Israeli couscous ( I only had 3 cups, so I added one cup of the golden small couscous
additional parsley to garnish

Directions
Wash and chop the zucchini and butternut squash. Don’t forget to de-seed the squash. Lay out on aluminum foil on a baking sheet and roast at 450 for 30-45 minutes. Turning every 10 -15 min. Wash the couscous and set aside.

Chop the onion and fry it on the stove with some olive oil in a large stock pot. Set aside in a large bowl which you’ll use to mix up the rest of the ingredients. Drain and rinse the chickpeas and add to the bowl, along with the raisins and some more parsley (to taste). Add the zucchini and butternut squash to this bowl once they’re browned on all sides.

Bring 8 cups of water to a boil in the large stock pot you used for the onions. Stir in the 1/4 cup of bullion, parsley, ginger, pepper, salt, and turmeric. Let boil together for a few minutes. Add the couscous and let it come back to a boil. Be sure to stir it all up every few minutes. Cook until the couscous soaks up the broth and get’s to a consistency you like.

Add the couscous to your large bowl with the onions, raisins and chickpeas, zucchini and butternut squash and stir. Garnish with additional parsley if you wish.

Tonight we’re eating this with some delicious bone in pork chops that are currently brining, but you can serve with grilled chicken, boiled eggs, firm tofu, or grilled steak. The options are endless!

Morning Things: Muffins and Coffee

photoSome days you just wake up and want a muffin and a nice BIG cup of coffee. This was one of those mornings. Luckily, it’s also a weekend morning so I was able to enjoy all of the above, in the comfort of my PJ’s and completely homemade. Whenever I get a hankering for muffins, it’s usually for carrot raisin or bran muffins. Some people might protest and say that if it has vegetables in it, it’s not a “real muffin”. Well, most store bought muffins are really just cupcakes without frosting or generic blueberry. Neither of which are very appealing to me. I love to bake, and I do love a good muffin, but I need my PROTEIN in the morning to get going. Protein and a large cup of coffee. That’s where these little guys are a life saver for me. I use chickpea flour, which has higher protein that other flours, greek yogurt, AND walnuts! It’s got everything you need: protein, carbs, healthy fats, it’s filling, convenient and delicious. I don’t taste the chickpea flour but I love the extra protein that these little guys pack in!

Check out my muffin recipe here: Carrot Raisin Muffins
And if you love the mug, you can get a handmade one here: Hand Painted Mug on Etsy 

Protein Pumpkin Bran Muffins with Walnuts & Raisins

Who doesn’t love muffins? Delicious, warming, hearty and the thing I love the most is the crunchy muffin top! On more than one occasion I’ve eaten the muffin top and left the rest, usually because there isn’t enough goodness throughout the rest of the muffin to keep my interest. I might have muffin ADD. That’s one of the reasons I LOVE making muffins at home, not only does the whole house smell amazing, but I love baking and it’s fun to make them exactly how I want and they are a wonderful easy breakfast option!

 

Wednesday night I roasted my own pumpkin (you can read the post here) in the effort to prepare the delicious pumpkin for baking. Pumpkin muffins have been on my mind for WEEKS! Well, last night was FINALLY the night! We had dinner plans with friends so it was the perfect time to make them and then LEAVE them to cool while we went out. This was my tricky methodology to keep myself from eating one… two …tasting my wonderful pumpkin creation!

I…LOVE…BAKING!! Fresh roasted pumpkin!? Check! Throw a few raisins and walnuts in there… let’s see what other spices can I throw in this bowl? Cloves are one of my favorite holiday spices because it always remind me of gingerbread, which is tied for first favorite holiday flavor right along with Pumpkin and Gingersnap.

The first words as he walked in the door were: “It smells like CHRISTMAS in here!” Holiday baking is one of my favorite hobbies of the entire year, and that declaration my foodie friends  made my little baking heart well up with joy! Those muffins smelled as amazing when they were cooking as they did this morning for breakfast! Now, he’s NOT a pumpkin fan so I figured I’d be eating a dozen by myself (Oh darn), but dolled out some high compliments this morning as we both enjoyed them for breakfast. I reduced the sugar from the original recipe and they were still the perfect mix between spiced, pumpkin and sweet flavors and hearty enough to be satisfied with one muffin and some yogurt. It was the perfect fall breakfast!  The garbanzo flour and Greek yogurt gave an extra protein punch which I appreciate in a muffin.  I can’t WAIT to get home and eat another one two wonderful pumpkin creation! 🙂

Protein Pumpkin Bran Muffins with Walnuts & Raisins
Yield: 12 muffins

Photo from: Green Lite Bites

Adapted from Green Lite Bites Recipe

  • 1 ½ c. Flour ( I like garbanzo, Whole Wheat or Almond but any flour will do)
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • ¼ tsp. salt
  • ½ tsp. ground cinnamon
  • ½ tsp. ground ginger
  • ½ tsp. ground cloves
  • ½ tsp. fresh grated nutmeg (you can also use ground if you have/prefer)
  • 2 cups of fresh roasted pumpkin (or 1 15oz can of pumpkin)
  • 2 tbsp. molasses
  • 1 tbsp. honey (double if you like sweeter muffins)
  • 1 egg
  • 2 egg whites
  • ¼ c. unsweetened applesauce
  • ½ c. vanilla Greek yogurt
  • Raisins and crushed walnuts to taste
  • ¾ cup Wheat Bran

Pre-heat the oven to 400 degrees and grease your muffin tin or line with festive muffin cups

Mix the flour, baking soda, baking powder, salt, cinnamon, ginger, cloves and nutmeg in a medium bowl. The recipe called for double sifting, but since I don’t have a sifter and I’m way too lazy I just too my pastry blender (or you can use a whisk) and added a little fluffing to it!

In another large bowl, add the pumpkin, molasses, honey, egg, egg whites, applesauce and yogurt. Beat until all ingredients are mixed well.

Add the wheat bran to the flour mixture and mix.

Pour the flour/bran mixture into the pumpkin mixture and combine until just moistened. Don’t over mix. Add raisins and walnuts if you like them and pour into greased muffin tin. These muffins are pretty moist and I like the crunchier outside so I don’t use the paper cups since the muffins tend to stick. Don’t worry, they’ll be full and the pan will feel a bit heavy but they bake up with nice muffin tops! Optional: sprinkle the top with oats, wheat bran or pumpkin seeds.

Bake for 20 minutes in pre-heated oven. Muffins are cooked when a toothpick inserted into the middle of the muffin comes out clean. Cook on wire rack and enjoy!