Brown Sugar Strawberry Scones and Monthly Posts

Ah, interwebs. How I've missed you.

HighAltVeg will be switching to monthly posts, due to some unexpected medical issues on my end (see: neurological disorders). This means you get extra deliciousness and heavier testing on the recipes, and it means that I get to focus a bit more on my professional practice and volunteering here in Fort Collins. So as posts slow down, know I'm not leaving the blog: just slowing it down to fit the relaxed, easy-going vibe of Colorado. (I know, I become more and more of a "granola" hippie every day, and I love it!)

Moving on....

Ah, scones. How I've missed you even more.

Scones are, for some reason, rumored to be notoriously hard to make and always super unhealthy. While the hard to make part may not be true, the unhealthy part normally is. To give you an idea, a popular coffee shop across the US has seasonal fall scones that clock in at 34g of sugar and 18g of fat.

Gross numbers.

At a local place in Fort Collins, though, I can never go in without getting one of their scones. They're packed with local strawberries, the sweetness of sugar (so much sugar), and then topped with a slightly tart lemon glaze that refreshes and balances the sweetness. And, of course, they're packed with butter and oil.

My obsession with these scones became a bit too much after I kept driving and getting one every single day, which led to a hit in my small paycheck (because: college). So one day, when I just couldn't resist having a scone anymore, I decided to recreate them. I wanted the superb flavor, but without the negatives of daily doses of fat and sugar.

IT WORKED.

These scones cut the fat and calories significantly, while utilizing a majority of sugar from the natural sweetness of the strawberries. A touch of brown sugar makes it extra delectable. Instead of doing a powdered sugar and lemon glaze, I added some creaminess and depth by mixing lemon with vanilla nonfat greek yogurt. These taste (and look!) just as good as the ones from my local coffee shop, which is awesome.

NOM NOM NOM.

Brown Sugar Strawberry Scones with Lemon Glaze
Serves 8

Scone Ingredients:

• 1 and 1/2 c. whole wheat flour
• 2/3c. all-purpose flour
• 1/3c. packed brown sugar
• 1T baking powder
• 1/2t baking soda
• 1/4t salt
• 3/4c. fat free vanilla Greek yogurt
• 3T warm water
• 1 large egg
• Zest of one lemon
• 8 strawberries, thinly sliced

Glaze Ingredients:

• 1T lemon juice (or more, depending on glaze consistency desired)
• Zest of one lemon 
• 1/2c. fat free vanilla Greek yogurt

Instructions:

1. Preheat oven to 400 F. Spray a baking sheet with cooking spray and set aside.
2. Combine flours, sugar, baking powder, baking soda, and salt in a large bowl. Mix well and sift if there are any lumps. Add Greek yogurt, water, egg, and lemon zest, and stir (don't whisk) until just combined.
3. Turn dough onto a floured surface and knead for one minute. Expect the dough to try and fall apart a bit, and don't worry about it. 
4. Divide the dough in half and shape into rounds, then place on baking sheet. Pat down until each round is about 1/2 to 3/4 of an inch thick. With a wet knife, cut each round into quarters but don't separate them. Place the equivalent of one strawberry on each to-be-scone, pressing down slightly so they stick. 
5. Place baking sheet in middle of oven and cook for 15-17 minutes, until a golden brown. Allow to cool slightly.
6. While scones are cooling, combine lemon juice, zest, and yogurt in a small bowl. Mix well, then drizzle over the scones. Store in the refrigerator for up to 10 days. 

Nutritional Information:
Sodium: 315mg
Total Fat: 1.1g
      Saturated: 0.3g
      Trans: 0g
Protein: 7.5g
Sugar: 17.1g
Calories: 188

Raspberry Almond Muffins (Vegan)

Muffins should be a requirement in everyday life.

Fresh, slightly sweet and slightly tart raspberries.

The crunch of almond.

Heartiness (and a pretty blue color!) from rye flour.

Overall, a pretty delicious breakfast (or snack. or lunch. or dinner. Can I eat these always?)

Raspberry Almond Muffins
Serves 12

Ingredients:

• 1 cup all-purpose flour
• 1/2 cup rye flour (optional: can replace with whole wheat flour)
• 1/2 cup whole wheat flour
• 1/2cup sugar or splenda
• 1t baking power
• 1t baking soda
• 1/4t salt
• 1/2cup unsweetened applesauce
• 3/4cup + 2T unsweetened soy/almond milk
• 1t lemon juice
• 1/2t vanilla extract
• 1 cup raspberries (fresh, or frozen and thawed)
• 1/3cup slivered almonds

Instructions:

1. Preheat oven to 375F.
2. Meanwhile, combine flours, sugar/splenda, baking power, baking soda, and salt in a medium-sized bowl. In a separate bowl, combine applesauce, soy milk, lemon juice, and vanilla extract.
3. Make a well in the middle of the dry ingredients. Pour wet mixture into the dry mixture. Mix with a spoon until the dry ingredients are half-moistened; at this point, add the raspberries. Mix just until there aren't dry spots left (lumps still may be present). Over-mixing can cause tough muffins (yay gluten formation!)
4. Divide batter evenly among 12 normal-sized muffin cups or 6 jumbo muffin cups. Evenly divide almonds among the tops of the muffins, pushing down gently to adhere them to the batter.
5. Cook in oven for 15-18 minutes (normal-sized) or 20-25 minutes (jumbo) at 375F, or until a toothpick inserted in the center of the muffin comes out clean. Remove from oven and let cool; remove from pan and serve for up to five days.

Nutrition Information (using Sugar):
Sodium: 208mg
Total Fat: 7g
       Saturated: 0g
       Trans: 0g
Protein: 5g
Sugar: 19g
Calories:227

Nutrition Information (using Splenda):
Sodium: 208mg
Total Fat: 7g
       Saturated: 0g
       Trans: 0g
Protein: 5g
Sugar: 2g
Calories:163

Raspberry Cream Cheese Muffins

Some of us don't like pink.

I don't have anything against pink; not at all. But I have trouble really enjoying it and valuing it as a color. Does that even make sense? I think it's because I've been exposed to so much pink propaganda growing up with the hegemonic female ideal of "pink this, pink that, pink everything."  And, of course, around V-day (which I also don't have anything against, but enjoy mocking nonetheless) it always becomes an issue. Store shelves filled to the brink with pink and red! The idea that you must be consumerist if you want to show love towards those you cherish! Capitalism! Marketing!

So, yes. Around this time of the year, pink doesn't always jive well with me.

Buuuuuuuuuuuuuuut (really emphasize the length here in your mind)....

...these decadent, flavorful muffins can definitely make getting some pink into the day a lot easier!

They start out with a rich and sweet cream cheese base, which ensures a perfect texture and almost fluffy end result. Fresh raspberries are folded in at the end (they were on sale at my grocery store! yes!!), making each bite bright and flavorful. Two adjectives which clearly I need more of, because I am a huge cynic and should probably appreciate all the chocolate on the shelves more. 

Have some Raspberry Cream Cheese Muffins with a cup of tea to beat any morning blues!

P.S.

Happy V-Day week! If it's something you celebrate, I hope it's great. For everyone else-- happy Tuesday! 

Raspberry Cream Cheese Muffins

Adapted from Cooking Light

Makes 12        

• 1/4c. light vanilla soy milk
• 1/4tsp apple cider vinegar
• 1/3c. reduced fat cream cheese, room temperature
• 3tbl light margarine, room temperature
• 3/4c. splenda OR sugar
• 1 large egg
• 3/4tsp vanilla
• 1tbl canola oil
• 1/2c. all purpose flour, plus 1tbl
• 1/2c. whole wheat flour
• 1/2tsp baking powder
• 1/8tsp baking soda
• 1/4tsp salt
• 1c. fresh raspberries

Instructions:

1. Preheat oven to 350°.
2. In a small bowl, combine soy milk and cider vinegar. Let sit for at least 5 minutes. It will curdle slightly-- you are basically making dairy-free buttermilk.
3. Meanwhile, combine cream cheese and margarine in a medium bowl. Beat with a mixer at high speed until very creamy and smooth, about 1 minute. Slowly add splenda/sugar; beat until fluffy. With the mixer still running, add vanilla, egg, and oil. Beat well.
4. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and soy milk to cream cheese mixture, beginning and ending with flour mixture (I did it in 2 batches). Mix until just moist, and then put away the mixer.
5. In a small bowl, coat the fresh raspberries with 1tbl flour (this helps them from bleeding into the mix and from sinking to the bottom of the muffin). Using a wooden spoon or a spatula, gently fold them into the muffin batter. 
6. Cook at 350° for 17-25 minutes, or until a toothpick inserted into the center of the muffin comes out clean. Remove from oven and allow to cool. 

Nutritional Information (with Sugar)
Sodium: 104mg
Total Fat: 4g
       Saturated:  1g
       Trans: 0g
Protein: 2g
Sugar: 26g
Calories: 183


Nutritional Information (with Splenda)
Sodium: 104mg
Total Fat: 4g
       Saturated:  1g
       Trans: 0g
Protein: 2g
Sugar: 1g
Calories: 87 
 

Green Chile Cheddar Biscuits

Happy Martin Luther King Jr. Day! I debated not posting today, in honor of his legacy and the lives and dedication of those who took part in the Civil Right's Movement, but I realized that I wanted to write a little dedication in the end. Although this country is far, far away from being equal in many respects, it honors me to be able to learn about those who have stood up against oppression and unfair treatment, even when risking their own lives in the process. Due to sacrifice and hard work from people who were willing to give up every physical and emotional comfort, things are not as bad as they once were. We, as individuals, need to come together and continue the wave of civil rights legislation and mindset that those before us have fought for.

So, Happy MLK day.

We are going to do a complete turn-around now, and switch topics back to the blog. Hang onto this train of thought with me, ok?

Going back to CO was rough.

How can someone easily transfer from 65F weather to just 10F?? If any of you internet friendsies have advice on how you got insane enough to live in a cold state, shoot me a message.

Seriously, though. I've been curled up in a heated blanket with so many layers on, drinking copious amounts of tea, and attempting not to catch the sickness that every single one of my friends seems to have. Soup and sauteed vegetables have been my go-tos this entire week. It's not even snowing, currently, and this weather is apparently "warm." I missed the coldest weeks of negative degree days, thank goodness, when I was in CA. I'm pretty sure all my Coloradan friends think I'm pathetically below average temperature. There are girls walking around in short sleeved shirts, and here I am barely able to leave the heated apartment.

Such first world problems.

But! Do you know what isn't a problem?

Biscuits. So many biscuits, I can't even begin to describe the pure biscuitness (making this a word now) that I am filled with currently. They're helping me keep warm, and require very little effort which translates to more time that I can spend wrapped in my heated blanket. Those beauties above (look at them again. Look at that cheese!) combine whole and all-purpose flours, rich green chiles, and sharp cheddar to basically make heaven on a baking sheet. In all honesty, I ate about three of these before they even cooled down? Burnt tongue= totally worth it.

These aren't your traditional flaky biscuits, because I've never found those kind enjoyable in cold weather. At Thanksgiving or in the summer with a BBQ? Heck yes! But not in January. When it's cold, all I want is something to dip in soup or to slather with some type of spread (read: butter). You just can't dip those other biscuits in soup. You can with these. I really love drop biscuits, because they are a bit more crumbly and (in my opinion) have more flavor than just butter biscuits.

These kind of have a southwest feel, but aren't spicy because of the balance between the cooling yogurt and the mild green chiles. They are also a lot lower in fat (particularly saturated fat), calories, and sugar. They also pack 6g of protein each! I basically took my standard biscuit recipe and added some pops of color and deliciousness, because I knew that I would want to eat a few a snack just on their own. It works perfectly. Flavor isn't sacrificed just because they are healthier, that's for sure.

Check out the recipe below.

Green Chile Cheddar Biscuits

Serves 6                 Serving Size: 1 large biscuit

Ingredients:

• 3/4c. all-purpose flour
• 1/4c. whole-wheat flour
• 1/4c. light margarine 
• 1/2tbl. baking powder
• 1/8tsp. baking soda
• 1/4tsp salt
• 1/2tsp honey
• 1/2c. nonfat plain yogurt
• 3/4c. (3oz) finely shredded sharp 2% cheddar cheese, divided
• 2 tablespoons diced green chiles, from the can, drained
• cooking spray

Instructions:

1. Preheat the oven to 425 degrees.
2. In a medium-sized bowl, combine the flours, baking powder, baking soda, and salt. Cut the margarine into the mixture a little bit at a time until the mixture is coarse.
3. Add the honey and yogurt into the dry ingredients, mixing until nice and moist. The resulting mixture should be a little bit sticky, but not incredibly so.  Add in 2 tablespoons of the chile, and 1/2c. plus 2 tablespoons sharp cheddar.
4. Coat a medium baking sheet with cooking spray. Divide the mixture into 6, making each 1/6 a biscuit dollop (I divide my mixture in half, and then take that half and split it into 3). Make sure to space them apart, as the biscuits expand a lot during cooking.
5. Gently press down on the biscuits with the back of a spoon so they look prettier in the end with a smoother top.
6. Take remaining 2 tablespoons cheese and divide evenly among biscuit tops.
7. Bake in the oven for 16-19 minutes (or until cheese is melted and golden, and a toothpick inserted into the center of a biscuit comes out completely clean).

Nutritional Information
Sodium: 927mg
Total Fat: 6g
       Saturated:  2g
       Trans: 1g
Protein: 6g
Sugar: 1g
Calories: 151

Ricotta, Tomato, and Spaghetti Squash Gratins

So, returning to CO was rough.

After all, I was coming from the beautiful weather back in CA, which somehow manages to be about 40F warmer than CO despite the fact that it is almost December. Maybe because CO is just so dang cold right now. And SO windy. 

Thanksgiving was amazing, and I had lots of fun with friends and family. I can't wait to return in about three weeks! I can't believe this semester is almost at an end already. Finals start on December 15th, and then break starts on the 19th! It's mind-blowing how quickly it has passed overall (even though the days seem long).

Next semester I have a really cool Nutrition and Aging class, which I'm looking forward to. It will overall be a much easier semester, and I should have a lot more free time. I've also been cleared and approved in terms of adopting a dog (EEEEEE!!!) and hopefully training it as an therapy animal.  Keep your fingers crossed!

Going back to the cold: I've been living off of hot dishes and coffee like no other. I'm very cognizant of the fact that winter weather often makes us cuddle up inside and drink lots of hot chocolate, along with indulging in the rich food of the holiday. Because of that, I practice two things: 1) Moderation and 2)Lightened-Up Cooking. I'm all for having a big slice of Grandma's homemade carrot cake that she only serves at Christmas, or partaking in that package of cookies that you got from your BFF for Hanukkah. But I'm also all for avoiding the emotional eating that often comes with the holidays, only made worse by reduced exercise. So I figure that if I have moderation in what I eat (80% healthy, 20% indulgent) and lighten up some of my favorite dishes, then I'm all set.

Today's dish, which is perfect for the idea of lighter fare that is still warm and satisfying, is a type of Gratin that I made last winter as well. It's a delectable combination of sweet, nutty spaghetti squash and hearty tomatoes, topped with a creamy and slightly salty ricotta-parmesan topping. Plus, when you add on some spicy red pepper flakes... Yum!!! And who doesn't love those cheesy crusts on top of baked gratins, right?  

(If you find spaghetti squash intimidating, or have never heard of it before, google is your best friend-- until that one who I mentioned above give you the cookies. Then, obviously, they deserve that BFF status because COOKIES. It is one of my favorite squashes, and works wonderfully in this dish.)
  Ricotta, Tomato, and Spaghetti Squash Gratins
Adapted from Cooking Light                 Serves 4

 
Ingredients:

• 4c. cooked spaghetti squash
• 1/2tsp olive oil
• 2 garlic cloves, grated
• 1/2tsp salt, divided
• 1/2tsp black pepper, divided
• 1/4tsp ground red pepper
• 2 (28-oz) cans whole tomatoes, drained very very well and cut into bite-sized pieces
• 1tbl balsamic vinegar
• 2tsp Italian seasoning, divided
• 1 (15-oz) carton low fat ricotta cheese
• 1/4c. (1 oz) grated Parmesan cheese
• Red pepper flakes (optional, but oh so good)

Instructions:

1. In a large sauce pan, heat the olive oil over medium heat. Add in the garlic and cook, stirring constantly, for 1 minute. Add in 1/4tsp salt, 1/4tsp black pepper, red pepper, tomatoes, vinegar, and 1tsp Italian seasoning. Bring to a boil over high heat, and reduce the heat to simmer for 25 minutes, stirring occasionally. Take off of heat. Drain out half of the liquid. In a large bowl, combine 1/2 of the sauce and the spaghetti squash. Set aside.
2. Preheat oven to 400F
3. In a medium bowl, combine the remaining salt, Italian seasoning, and pepper, along with the ricotta and Parmesan. Mix well.
4. To make gratins, place 1c. of the squash-tomato mixture into each of 4 medium (12-oz) ramekins. Top each with the remaining tomato sauce. Divide the ricotta mixture evenly among the tops of each ramekin, spreading the cheese to the edges. Bake for 50 minutes, until brown and bubbling. Serve with red pepper flakes, if desired.

Nutritional Information:
Sodium: 453mg
Total Fat: 16g
      Saturated: 9g
      Trans: 0g
Sugar:15g
Protein: 16g
Calories: 310