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

Update (Where I've Been) and some Pearl Barley Salad

Wow, long time no write!

I am so sorry about the almost month-long hiatus. I could give you a detailed list of exactly why I've been lacking in my normal weekly updates, but none of you really want to hear about that! Instead, I'll give you a fun little story: I've been working on a student-body political campaign for the last two weeks.

And guess what?

WE WON!!

So all of the sweat (literally), tears (literally), and blood (ok, maybe just a little of this one) were completely and totally worth it. But helping to run a campaign, even if I was just volunteer coordinator, really sucked up a ton of my time. My eating bills this month skyrocketed, because I was on a tight schedule that left no room for actually making food. I would get up at 5AM, bustle around getting all the campaign stuff ready, be on campus by 7, have classes and work from 8-4, go to campaign meetings from 4-6, and then head to the nearest coffee shop and do all my actual school work until about 1AM. Rinse and repeat.

Needless to say, I ate a lot of pre-made food. Even in Fort Collins, which is super granola and all about fresh/local, I felt so weighed down after about the first week. There's something about making a huge plate of vegetables at home, the way you like it, that is immensely more satisfying than scarfing down a bagel or even a pre-made salad. It just tastes better and lighter and all-around more fantastic.

Today is the first day I've really been able to sit back and get all of my daily routines and chores back on schedule. I ran a 5k this morning with a close friend called The Flying Pig, which was great, and then I came home and cleaned everything (I just get in these obsessive moods sometimes where I have to clean?? Does anyone else experience this?? The kind of mood where I-have-to-clean-before-I-can-even-think-of-anything-else?).

And then I cooked for the first time in two weeks.

When I was looking in my fridge I was trying to figure out what the heck I could do with all the random (almost dying) vegetables, and so I naturally moved to the pantry. The Pearl Barley was found, and voila. Introducing a chilled pearl barley salad with tons of vegetables.

This is totally customizable, y'all. It's wonderful. You can throw in whatever vegetables you like. Personally, I always have mushrooms, carrots, and spinach on hand, and then I grabbed some frozen peas in to add a tiny bit of a pop and some more beautiful green color. When I tasted it initially, it was lacking some salt and zing, so to make it more interesting I added feta cheese and lemon juice (which, I admit, it my go-to. If something isn't perfect, cheese and lemon juice usually fix it). The pearl barley adds some awesome texture. It's so close to being like rice but with a bit more substance, almost chewy but no exactly?

Words are hard.

But yes, feel free to mix it up in any way you want. I made enough to last me the whole week, which is awesome because HOMEMADE FOOD. I've been missing it. Cooking and I used to be tight, but the past two weeks strained our relationship. So, clearly, I just need to make all the delicious things that way we can be friends again.

That's how it works, right?

Chilled Pearl Barley and Vegetable Salad
Serves 6

Ingredients:

• 5 large carrots, sliced into rounds
• 12 ounces baby bella mushrooms, sliced in half
• 1 cup frozen peas, thawed
• 1 cup cooked pearl barley
• 1 cup spinach, chopped
• juice of one lemon
• 1/2tsp salt
• 1/2tsp pepper
• 1/2c. reduced fat feta cheese

Instructions:

1. Steam the carrots and mushrooms, either by microwaving them with 1 tablespoon of water for approximately five minutes or bringing them to a simmer in a large pot with 1/4cup water and then removing from heat and sitting, covered, for ten minutes. (Or until tender).
2. Meanwhile, combine the peas, barley, and spinach. Add the steamed vegetables, and immediately squeeze the lemon juice over the mixture. Sprinkle with salt and pepper. Move to the fridge and allow to chill for at least thirty minutes.
3. Before serving, sprinkle with feta cheese. 

Nutrition Information:
Sodium: 383mg
Total Fat: 2g
        Saturated: 1g
        Trans: 0g
Sugar: 5g
Protein: 10g
Calories: 198

Citrus Rainbow Vegetable Salad

Traveling as a vegetarian (or vegan) can be hard.

I've spent too many airport visits desperately trying to find a sandwich without meat or scarfing down a dry muffin in an attempt to fill my rumbling stomach before a flight. Don't even get me started on road trips, which I've done both as a vegetarian and omnivore (years ago). Let me tell you, omnivoring (is that even a word? It is now) was waaaaay easier. More restaurants are thankfully trying to be more vegetarian-friendly, but I can't even imagine the pain that my vegan friends experience when attempting to get delicious food without having to travel down a back-country road to find a fruit cup.

Basically, I've given up buying things in the air or on the road at this point, and just bring my own. I brown-bag it, if you will. There are a few recipes that are super easy for me to transport and are equally as easy to prepare, since cooking is the last thing I want to be doing on the night before a trip. I can barely manage to remember to pack my toothbrush and deodorant, yet alone make something time-consuming in the same period.

I'm traveling to Arizona at 4AM tomorrow (or, I guess, it will be today by the time I post this on Monday), and I planned ahead. One trip to Whole Foods (yes, I am that person, but how can you blame me? Whole Foods is so cozy and everyone is so granola, plus there are so many kinds of cheese) and I was all set. Because I've found that the one go-to thing that I can pack on a consistent basis without messing it up is roasted vegetables.

You can use whatever combination of vegetables that you like, but I personally enjoy basically eating a rainbow and because of that like to pack in as many colors as possible. Add a touch of salt and pepper, plus some lemon juice, and a roasted vegetable salad works as the perfect pick-me-up. Because, being realistic here, we all know that traveling on a plane or driving for hours in a car isn't always the most invigorating experience. Citrus makes me feel way more refreshed and awake, which helps make the trip just a tad more bearable. Plus this travels so well and can be eaten with fingers if necessary.

It's happened.

Don't judge.

Citrus Rainbow Vegetable Salad
Serves 8 sides, or 4 mains

Ingredients:

• 1 large head broccoli, florets only, cut into bite-sized pieces
• 1 small head purple cauliflower, florets only, cut into bite-sized pieces
• 1 small head orange cauliflower, florets only, cut into bite-sized pieces
• 2 tablespoon olive oil, divided
• Cooking spray
• 1 large yellow onion, sliced into 1/4-inch half-ringlets
• 1 green bell pepper, seeded and quartered
• 5 carrots, sliced into rounds (approximately 1.5cups) 
• 1 cup chopped fresh kale
• 7 cloves garlic, whole but peeled
• 1 large shallot, sliced into 1/4-inch half-ringlets
• Juice of one lemon
• 1/4t salt
• 1/2t pepper

Instructions:

1. Preheat oven to 375F.
2. Meanwhile, combine broccoli, both cauliflower, and one tablespoon of olive oil in a large bowl. Toss to coat the vegetables with oil. Spray a large baking sheet with cooking spray, and dump vegetable mix onto the sheet. Spread into an even, single layer.
3. Repeat step 2 with the onion, bell pepper, kale, garlic, shallot, and remaining one tablespoon oil. Spray a medium baking sheet with cooking spray, and dump second vegetable mix onto the sheet. Spread into an even. single layer.
4. Put both trays in the oven. Cook vegetable mixture number 2 for approximately 15-20 minutes, and vegetable mixture number one for 25-30 minutes, or until tender. 
5. Remove from oven and immediately transfer both mixtures into the same heat-proof bowl. Pour lemon juice over the vegetable mix, and sprinkle with salt and pepper. Toss to coat. Best served semi-warm or cool, and can be stored for up to five days in the fridge.

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 
 

Spicy, Smoky Sweet Potato and Black Bean Chili

We are doing the coolest project right now in my Food Principles and Applications Lab.

First off, I have to note that it's an awesome class. We literally cook different variations of recipes and then get to eat them, plus we use a rating scale to determine relative sensory appeal (texture, flavor, aroma, etc). There have been some disasters (like when we had to add salt to egg whites and attempt to whip them, or when we needed to replace half of a meatloaf with Textured Soy Protein, which is a filler that is commonly used in fast food industries and makes the meat even less appealing, which I didn't think was possible), but overall it's been fantastic! Angel food cake, tofu chocolate pie... Yum!

What I'm really loving is 1) understanding the science behind cooking and baking and 2) a focus on healthy substitutions and habits. The project currently in the works involves taking some type of dietary concern (Celiac Disease, Anemia, Hypertension, etc) and modifying a recipe so that it is appropriate for someone who has that health issue. I'm focusing on the prevention of Coronary Heart Disease (CHD). According to the National Heart, Lung, and Blood Institute, it is the number one cause of death for men and women and is the most common form of heart disease. I had no idea until I did the project. I'm redoing a recipe for cheesy zucchini casserole to cut down the saturated fat, and I'll probably end up putting it on this blog because so far my modifications are working very well! 

Until then, though, I thought I would honor trying to lower saturated fat in meals by making a spicy sweet potato and black bean chili, which is not only low in saturated fat but is also packed with flavor. The black beans, cumin, garlic, tomatoes, kick from the cayenne, and of course the sweet potatoes-- you really can't go wrong with this. I recommend making it the day before so that the flavors have even more time to tango before they have a party on your taste buds. With fall and winter coming (or, in the case of CO, visiting occasionally and then letting summer come back, and then sending summer away to boarding school for a week before missing summer and making it come back), it's always good to have a filling, vegetarian chili on hand in case you need something to warm up.

Enjoy your week, everyone!

Spicy, Smoky Sweet Potato and Black Bean Chili

Adapted from Eating Well 

Serves 6         Serving Size: about 1.5 cups

Ingredients:

• 1T extra-virgin olive oil
• 12 ounces sweet potato (medium-large), peeled and diced
• 1 large sweet onion, diced
• 4 cloves garlic, minced
• 1T chili powder
• 2t ground cumin
• 1/2t ground cayenne pepper (or red pepper)
• 1/4t kosher salt
• 1/2t paprika
• 2.5c water
• 2 15-ounce cans black beans, rinsed
• 1 14-ounce can diced tomatoes
• 1/4c. tomato puree
• 4t lime juice

Instructions:

1. Heat a large saucepan (or dutch oven) over medium heat. Pour in oil. Add in potato and onion, and cook (stirring often) for about 5 minutes, or until onion starts to soften. Add the garlic, chili powder, cumin, cayenne, salt, and paprika to the pan and cook for 1 minute, stirring constantly.
2. Pour in the water. Increase the heat to high and bring to a simmer; cook for 7-11 minutes, covered, until the sweet potato is tender but not mushy.
3. Add in the black beans, tomatoes, and tomato puree. Bring back to a simmer and then add the lime juice. Cook uncovered for 5 minutes, stirring occasionally. Voila! 

Nutrition Information:
Sodium: 168mg
Total Fat: 3g
       Saturated: 1g
       Trans: 0g
Sugar: 7g
Protein: 15g
Calories: 292