Cozy up with our creamy, protein-packed Mung Bean Soup with coconut milk, loaded with fresh veggies, sweet potatoes, and digestion - friendly spices. Yin nourishing and gut friendly, it's a perfectly balanced bowl of comfort and wellness.

Unlike the Chinese version of "sweet" mung bean soup or our mung bean daifuku mochi, this Filipino version is "savory"! The chunks of sweet potato and whole mung beans break down into a thick and creamy, rich soup. This comforting soup was just what we were craving!  After about 3 bowls later (smiling), we decided to leave the rest for the family to enjoy. (smiling)

Basic Ingredients

The beauty of this hearty mung bean soup is that your preferred options for vegetable additions are endless. It's a delicious and frugal way to clean out the refrigerator of those little bits and bobs of vegetables. Feel free to change it up and add what is in your crisper inventory. Next to each ingredient we have noted the food's energy as warming, cooling or neutral according to Traditional Chinese Medicine.

• Whole Mung Beans (cooling) - These magical dried green beans are part of the legume family. They make this soup creamy, comforting, and packed with plant-based protein! This nutrient dense food is sometimes also referred to as green gram, moong, mongo, monggo, mash bean or  绿豆 (lǜ dòu) in Chinese. You can purchase whole dried mung beans at major grocery stores like Whole Foods, Walmart in the International food section or online at Amazon. Mung beans are usually available at most Asian markets in the dried foods section.
• Onion and Garlic (warming) - flavorful aromatics
• Cumin (warming) - gives this soup with mung beans an earthy and delicious flavor.
• Carrots and Celery (neutral and cooling) - or veggies of choice.
• Tomato (cooling) - fresh or canned gives this protein soup a pop of flavor.
• Spinach - (cooling) - or any quick cooking green like Swiss chard or baby kale are delicious for a pop of color and extra nutrients.
• coconut milk - (cooling) - adds a rich creamy flavor to the soup. In TCM, coconut milk is considered a yin food that may help with the cooling, moistening and help tonify yin.

How To Prepare Mung Beans Quickly?

Try our quick boiled water method to soften the mung beans quickly. It reduces the cooking time and more importantly it makes the mungs beans easier to digest. 

• Rinse Beans: Place mungs beans in a colander and rinse. Discard any broken or discolored beans and pitch.
• Boil Water: Bring 3 to 4 cups of water to a boil.
• Soak: Place the whole dried mung beans into a heat safe bowl and pour the boiled water over the mung beans. Cover lightly and let them soak at room temperature for about 2 hours or until they have a little give when you press on a bean.

• Drain and Rinse: After soaking, drain and rinse the beans.

If you do not plan on making the soup until the next day, you can soak the beans in cool water overnight for 8 to 12 hours and rinse them thoroughly.

How to Make Soup with Mung Beans?

• Soak, rinse and drain mung beans
• Sauté the digestive friendly spices and aromatics in the soup pot.

• Add vegetables like carrots, celery and sweet potatoes into the soup pot with the spices.
• Pour in the prepared mung beans into the pot.

• Add bone broth, chicken or vegetable broth to the pot along with bay leaves.
• Toss in the chopped tomatoes.

• Cover and cook over medium high heat for about 50 minutes to an hour until the mung beans start to break apart and are completely tender.

• Season to taste and add the coconut broth.
• Turn off the burner and add the quick cooking spinach or leafy vegetable of choice.
• Enjoy

More Healthy Soup Recipes

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Protein-Packed Mung Bean Soup with Coconut Milk

Creamy, protein-packed Mung Bean soup with Coconut Milk, veggies and spices. Yin-nourishing, gut friendly, and perfectly balanced comfort in a bowl.

Course dinner, lunch

Cuisine Filipino

Diet Gluten Free, Low Lactose

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 4 bowls

Calories 337kcal

Author HWC Magazine

Equipment

• 1 soup pot large (we used our 6 quart Dutch oven)

Ingredients

• 1 cup mung beans whole dried (soaked for 2 hours in boiled water)
• 1 tablespoon oil avocado oil or light flavored oil
• 2 teaspoons fennel seeds lightly crushed with mortar and pestle
• 1 teaspoon cumin dried ground
• 1 knob ginger fresh, peeled and minced
• 3 cloves garlic peeled and minced
• 1 medium onion peeled and chopped
• 2 medium carrots peeled and diced
• 2 stalks celery diced
• 1 medium sweet potato peeled and diced
• 8 cups bone broth or chicken or veggie broth
• 1.5 cups tomatoes fresh chopped or canned, crushed
• 2 whole bay leaves
• 2 cups spinach fresh or quick cooking green leafy veggies of choice
• 14 ounces coconut milk full fat (optional but it adds so much creamy flavor)

Optional Toppings

• tofu croutons recipe in the notes below
• black sesame seeds
• fresh herbs cilantro or parsley

US Customary - Metric

Instructions

Prepare Mung Beans

• Rinse whole died mung beans in a colander and rinse. Discard any broken or discolored beans and pitch. Bring 3 to 4 cups of water to a boil. Place the whole dried mung beans into a heat safe bowl and pour the boiled water over the mung beans. Cover lightly and let them soak at room temperature for about 2 hours or until they have a little give when you press on a bean. Rinse and drain.

Cooking the Mung Bean Soup

• Add light flavored oil into a large soup pot. Sauté fennel, cumin, ginger and garlic until aromatic over medium heat.
• Next, add the chopped onions, carrots, celery and sweet potatoes with the aromatics. Stir to incorporate the spices with the veggies.
• Add the soaked and rinsed mung beans in with the vegetable in the soup pot.
• Pour in the bone broth (chicken or vegetable broth). Add in the tomatoes and bay leaves and stir. Cover and increase the temperature to a high heat until the soup starts to boil. Reduce the soup down to a medium high heat for about 45 minutes to an hour or until the mung beans are easily mashed and start to breakdown. Stir occasionally. If the soup becomes to thick, you can add more bone broth or water to thin out.
• Stir in fresh spinach and coconut milk, letting it heat through. Season with salt and pepper to taste.
• Ladle the soup into bowls and top with tofu croutons, black sesame seeds or fresh herbs as desired.

Video

Notes

Recipe Tips

• Soaking the mung beans in boiling hot water for 2 hours or overnight with cool water will help the beans cook faster. In addition, it makes the mung beans easier to digest. 
• If you don't have time to soak the mung beans, you can still make the soup, but it may take longer to cook. 
• Choose good quality coconut milk and vigorously shake the can or heat it up BEFORE adding it to the soup so it does not curdle. Coconut milk without added emulsifiers is prone to a natural separation of the coconut fat from the soup liquid because of the difference in temperature. Don't sweat it if this happens to you. It does not affect the flavor. If you wish you can blend the soup and the problem will be resolved.
• Add more bone broth or water during the cooking process as the soup cooks it will thicken.
• Do not season the mung bean soup with salt until AFTER it is done cooking or it can make the mung beans tough.

Storage and Reheating

Storage Instructions: Cooked Mung bean soup with or without coconut milk can be stored in the refrigerator in a sealed container for up to 3 days or frozen up to 2 months in a freezer safe container.

Reheating Instructions:

Stovetop - Pour the soup in a soup pot and heat over medium high heat until warm and bubbly. As the soup thickens as it sits, you may wish to add more bone broth (chicken or veggie broth) or even a little water to thin to your desired consistency. Season to taste. 

Microwave - Ladle the soup into a microwave safe dish. Cover to prevent splattering. Cook on high in 30 second increments, stirring along the way until hot throughout. 

Crispy Tofu Crouton Topping (Optional - Air Fried)

Ingredients

• 16 ounces firm tofu (pressed and dried well) and chopped into ½ inch cubes
• 1 teaspoon garlic powder
• salt and pepper to taste
• 2 teaspoons black sesame seeds
• 2 tablespoons cornstarch

Instructions

• Preheat air fryer at 400 degrees F (204 degrees C) for 5 mins
• Toss the prepared tofu cubes with garlic powder, salt and pepper, black sesame seeds and cornstarch.
• Lay out in a single layer in the air fryer basket. (If you have a small air fryer- you will need to do this in batches.)
• Air fry tofu croutons at 400 degrees F (204 degrees C) for 10 to 12 minutes or until golden and crispy. Shake the air fryer basket halfway through the cooking process. 
• Enjoy the crispy tofu croutons over the creamy mung bean soup. 

Nutrition

Serving: 1bowl | Calories: 337kcal | Carbohydrates: 36g | Protein: 24g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 351mg | Potassium: 847mg | Fiber: 9g | Sugar: 9g | Vitamin A: 15391IU | Vitamin C: 27mg | Calcium: 93mg | Iron: 2mg

Sources

1. Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025 Jun;70(6):1951-1961. doi: 10.1007/s10620-025-08997-x. Epub 2025 Apr 3. PMID: 40180691.
2. Lemlem Gebremariam Aregawi, Csiki Zoltan, Ginger's nutritional implication on gastrointestinal health, Clinical Nutrition Open Science, Volume 61, 2025, Pages 1-13
3. Das B, Rabalais J, Kozan P, Lu T, Durali N, Okamoto K, McGeough MD, Lee BJ, Barrett KE, Marchelletta R, Sivagnanam M. The effect of a fennel seed extract on the STAT signaling and intestinal barrier function. PLoS One. 2022 Jul 8;17(7): e0271045
4. Sehrawat N, Yadav M, Sharma AK, Sharma V, Chandran D, Chakraborty S, Dey A, Chauhan SC, Dhama K. Dietary mung bean as promising food for human health: gut microbiota modulation and insight into factors, regulation, mechanisms and therapeutics-an update. Food Sci Biotechnol. 2024 Jan 17;33(9):2035-2045. doi: 10.1007/s10068-023-01495-8. PMID: 39130662; PMCID: PMC11315822.
5. Charoensiddhi S, Chanput WP, Sae-Tan S. Gut Microbiota Modulation, Anti-Diabetic and Anti-Inflammatory Properties of Polyphenol Extract from Mung Bean Seed Coat (Vigna radiata L.). Nutrients. 2022 May 28;14(11):2275. doi: 10.3390/nu14112275. PMID: 35684075; PMCID: PMC9182904.
6. Sievert LL, Sharmeen T, Begum K, Muttukrishna S, Chowdhury O, Bentley GR. Frequency of Phytoestrogen Consumption and Symptoms at Midlife among Bangladeshis in Bangladesh and London. Nutrients. 2023 Aug 22;15(17):3676
7. Muchimapura S, Thukhammee W, Phuthong S, Potue P, Khamseekaew J, Tong-Un T, Sangartit W. Mung Bean Functional Protein Enhances Endothelial Function via Antioxidant Activity and Inflammation Modulation in Middle-Aged Adults: A Randomized Double-Blind Trial. Foods. 2024 Oct 28;13(21):3427. doi: 10.3390/foods13213427. PMID: 39517211; PMCID: PMC11544986.

The post Protein-Packed Mung Bean Soup with Coconut Milk appeared first on Healthy World Cuisine

Yep, let's talk about poop! You have probably landed here because either you can't poop, poop too much, have gastrointestinal (GI) discomfort, or your gut health is in havoc. When your gut is not working effectively, your whole body feels unwell!

Have you tried everything to get your digestive system back on track? Maybe you've seen multiple doctors, experimented with different medications, or followed a special diet, but nothing seems to be working. Western medicine tends to focus on only treating symptoms, while Eastern medicine takes a more holistic approach. It considers the patient's overall well-being to find the root cause of the issues.

Now is the perfect time to explore the benefits of the Chinese Body Clock for gut health. Following your own body's intrinsic rhythm is a simple and effective way to heal from within. It's a free tool and it does not require anything except your desire to feel better.

In this article, we'll explore the Traditional Chinese Medicine (TCM) Organ Clock and how it works. You'll learn how it affects digestion throughout the day and how your emotions play a role in gut health. Plus, we'll share some quick self-care tips to help boost your digestive well-being!

Before starting any new routine, it is best to speak to your physician regarding your specific needs and underlying health conditions. Ok, the nurse will step down from the soap box.  Let's get started with some of the TCM basics!

Meridian System: Everything is Connected

In traditional Chinese Medicine, all your organs, qi and blood are intertwined via meridians, collaterals and channels, like streets and expressways. (1) Take for example a large expressway construction project. Once those orange barrels go up, everything comes to a halt. Sometimes you are backed up for miles or you may be rerouted to another road. Then, it causes problems and hold ups on other roads.

The same concept goes for your body. If your qi or blood flows are blocked it can cause problems with the other organs. Another important aspect that often gets overlooked is how your emotional wellbeing influences your gut health. We will be uncovering how emotions are tied to organs in TCM and what you can do about it. This imbalance may make you sick and most certainly can affect your gastrointestinal system.

Why is this Important?

Understanding what times are tied to which organ and their respective meridians (pathways the Qi flows) is the main objective of the Chinese body clock. It can help you utilize the optimal time to perform bodily functions such as eating, sleeping, exercising, and eliminating to support your gut health. You might be performing all the best practices such as drinking lots of water and eating fiber for preventing constipation. But maybe you are not doing them at the optimal time for the best effect.

1 AM - 3 AM: Liver Detoxification

In the perfect world, you should be sleeping at this time. This allows the liver to rest and recover so it can ensure smooth flow of qi through the body, provide digestion assistance, detoxify, blood production, and regulate your emotional health. If you are repeatedly waking up during 1am and 3 am you may be dealing with stress, bad diet, or too much alcohol.

If your liver qi is stagnated and/or you are not able to sleep during this optimal time, it can cause many gastrointestinal issues like stomach aches, belching, bloating, diarrhea, constipation, or irritable bowel.(2)

Liver Self Care Tips:

1. Deal with your stress during the day in an effective way that works for you. Try journaling, counseling or talking to a friend in confidence. Don't go to bed angry.
2. If your mind races during the night because of stress of the things you need to do, keep a notepad by your bed and write it down on the list.
3. Don't obsessively watch the news and social media as this negativity can wear down even the most optimistic person. Essentially, ignore the things you cannot change in your life. Instead, concentrate on the things you can change.
4. Keep your eyes set on your long-term goals. Reflect on them daily and take actional steps so you do not feel stuck and frustrated in a situation you do not like.
5. Read our love your liver; self-care and meal plan article for healthy recipe ideas and acupressure points to help you feel balanced and in control.
6. Reduce your alcohol consumption. Try some non-alcoholic fruity drink recipes instead.

3 AM - 5 AM: Lung Health

According to the organ clock, you should be sleeping soundly.  It's the lungs peak time to restore themselves to allow for deep respiration, oxygenation, and water metabolism. (3) According to TCM, the lung also governs the emotion of grief. If you are waking up between 3 am and 5 am, it may because you have unresolved grief or sadness.

Are wondering what your grief or sadness issues has to do with your gut? It has to do with the gut-brain connection. (4) When you are stressed, sad or experiencing grief your body releases chemical and hormonal messengers that communicate your brain and nervous system to your gut.

If you ever felt butterflies before a big presentation or test, this is your sympathetic system that prepares your body for a "fight or flight" situation. Then, once the perceived danger is removed, your body goes into parasympathetic response or sometimes as we refer to as "Rest and Digest".

Unfortunately, if your body is always in the fight or flight response it starts making more hormones like cortisol, serotonin, etc. This chronic stressed-out state is when the problems occur. These excess hormones can cause the entire colon to spasm and cause diarrhea. Sometimes, it can cause one area of your colon to spasm and the waste can't get though and it may cause constipation. (5)

Lung Self Care Tips:

1. Practice deep breathing and relaxation exercises.
2. When you start to feel anxious or feel butterflies in your stomach, count from 5 backwards. 5-4-3-2-1 and refocus on something else.
3. Positive self-talk! Tell yourself it is going to be okay, you can do this, etc.
4. Movement and light exercise to refocus your negative thoughts. Take a minute to stand at your work desk and stretch.  

5 AM - 7 AM: Large Intestine Colon Cleansing

In TCM, the role of the large intestine is of course to absorb fluids and form stool. It is the prime time to do "your business". Have you even been constipated while traveling? It's usually caused by a change in routine (disruption to the Chinese body clock) and eating unfamiliar foods.

Did you also know that because the large intestinal channel is associated with the metal element, it governs the way we handle grief? I bet that is something that you may find quite out of the ordinary.

Think of it this way. When you pass stool, you are letting go of the things you do not need. It is also a way of letting go of the emotional grief. 

Colon Self Care Tips:

1. Wake up every day at the same time, have something warm to drink and POOP!  Yes, wake up at the same time - even on the weekends. This is the way to retrain your bowels to evacuate at around the same time every day.
2. If you sleep in late, you may be missing your body's internal signals to evacuate because you were sleeping. The longer stool sits in the colon, it starts to dry out and it makes it difficult to do your business.
3. Try drinking warm water with lemon, ginger lemon tea, cup of coffee or anything warm that is your choice. As with any habit, it takes time to learn so stick with it. Warm liquids help activate the gastrocolic reflex. This is a natural response by the body where it sends a message telling the digestive system to wake up and go to work digesting. 
4. As we discuss in our ultimate guide to spleen qi deficiency article, it is best not to drink cold or iced drinks as this makes it harder for your body to digest and absorb the liquids and nutrients. Warm liquids are key to success.
5. Stand, don't sit, and let gravity to its work while you drink your warm beverage.
6. Give yourself a few minutes to relax your mind and body while drinking your warm beverage. We know that is hard when you have a family and work. If it means getting up a few minutes earlier before everyone else wakes up each day, do it! Then, you can have a moment to do "your thing".
7. Try giving yourself a belly massage in a clockwise circle for a minute or two.
8. Get moving with some light exercise, walking outdoors, stretching, Tai Chi, or even taking the stairs at work. (In most Traditional Chinese Medicine books, they suggest 9 - 11am to be the best time for exercise. However, we know you are working so do it before.)
9. Eat a warm nutritious breakfast! This can help initiate the normal peristalsis movement of the intestines to move things through.
10. If you have pelvic floor issues, invest in a toilet stool or Squatty Potty. This step stool will help you squat while you poop to help relax the pelvic floor muscles and straightens up the colon making it easier to have a bowel movement.   

7 AM - 9 AM: Stomach Function

Have you ever heard the expression eat breakfast like a king, lunch like a pauper, and dinner like a peasant? In Traditional Chinese Medicine (TCM) this expression refers to the stomach organ having its fullest digestion power in the morning.

Stomach Self Care Tips:

1. Breakfast should be the largest meal of the day and it should be cooked and warm. Easy meals like Italian scrambled eggs, porridge, Instant Pot congee with job's tears and red beans, leftovers from the night before, or even sauteed greens breakfast salad are easier for your body to digest.
2. If you eat cold foods, this slows your digestion down and your body is not able to absorb the nutrients well.
3. Curb Late Night Eating! If you are not hungry in the morning, it may be that you ate dinner late or too many late-night snacks the day before. Try our Mindfulness Eating script if you suffer from overeating.
4. Bulk cook breakfasts for the week and just reheat in the morning to save time. In a rush, put your warmed breakfast in a thermos and bring it to work.
5. Fall in love with your slow cooker!  Pop all the fixings for oatmeal, immune boosting chicken and rice soup and such, and slow cook overnight. No one ever said you had to eat just breakfast foods for breakfast! Wake up to a delicious hot and nutritious breakfast.

9 AM - 11 AM: Spleen Nourishment

You can learn all about the Traditional Chinese Medicine thoughts on the role of the spleen, how to protect the spleen, foods to nourish, and foods to avoid in our ultimate guide on spleen qi deficiency. Essentially, the spleen is responsible for transforming food into nutrients and qi for the body. It's an essential part of the digestion process. If it's not working properly, you may have gastrointestinal issues.

11 AM - 1 PM: Heart Health

The heart meridian is at its peak circulating blood and maintaining emotional balance between 11 am and 1pm. According to the TCM clock, this is the best time to enjoy a nutritious lunch and a moment of rest.

Heart Self Care Tips: 

1. Enjoy a light nutritious cooked lunch if possible. We know it is easy to grab a cold sandwich or pre-made salad, but this is very hard for your body to digest.
2. Bring cooked leftovers to work from the night before and reheat. Make a big batch of low carb turkey veggie burgers or shrimp and chorizo rice and eat off it for a few days.
3. Try to avoid working while you are eating. I know, we all do it. However, it is best for your heart to take a small break during this time, even if it is a 15 minute one.
4. Remember to keep drinking water throughout the day to stay well hydrated.

1 PM - 3 PM: Small Intestine Absorption

The small intestine's role of separating the nutrients from waste is most optimal during 1pm to 3pm, according to the Chinese body clock. The small intestine is not actually linked to an emotion but has a close relationship with the heart and fire element.

3 PM - 5 PM: Bladder Function

Hydration throughout the day is important, especially if you suffer from constipation or loose stools. Drinking water can help soften stools and make it easier to pass and/or replenish the fluids lost during the day. (6) According to TCM, the bladder function is at its peak between the hours of 3 pm and 5p.  

If you are having a little slump or feeling more tired, this is a great time to drink more water. No ice! Remember - either at room temperature or warmed. Sometimes a little herbal tea is a perfect way to hydrate and feel ready to tackle the rest of the day.

Bladder Self Care Tips:

• Hydrate throughout the day. If you wait until you are already thirsty to drink, you are probably already dehydrated.
• Listen to your body's clues and drink more fluids when the weather is hot or while exercising. Don't forget! There are also insensible losses of fluids from respiration and more.
• Reduce the amount of fluid intake after dinner because you do not want to be up all night running to the bathroom to urinate.
• Try to avoid caffeine as this can dehydrate you and make you even more constipated. In addition, it may keep you up at night.

5 PM - 7 PM: Kidney

This is kidneys peak time, according to TCM, to filter fluids and chemicals in the blood, preserve life essence, and govern the emotion of fear. Overworking and not supporting your kidney functions can lead to a variety of digestion issues like nausea and more.

Unresolved fear can activate the fight or flight response. (7) The last thing the body worries about during a crisis is activating digestion. Once in a survival mode, your body concentrates on blood flow to the muscles and heart so you can escape danger. This is why getting to the bottom of why you are afraid and overcoming it, is imperative to fix your gut health.

Kidney Self Care Tips:

1. Enjoy a light dinner BEFORE 7 pm. This is best for your digestive health.
2. This should be lightest meal of the day. This gives your body time to rest and digest before going to bed.
3. Eating a light dinner vs big dinner is completely opposite of what is done in the Western world. Just think about this for a minute. If you eat the biggest meal at the beginning of the day, your body has all day to digest and absorb nutrients. However, if you the largest meal is in the evening, the food may sit in your gut all night keeping you awake trying to digest. In addition, your bodily functions slow down at night. This may cause heartburn on indigestion.
4. Make a big pot of ABC soup or chicken tortilla soup with black beans and enjoy it through the week.
5. Enjoy blueberries, grapes, goji berries, apples, etc. as a natural sweet ending your light meal.
6. Black foods like black sesame cereal and black berries are thought to help boost kidney function in TCM.
7. Try a gentle walk, stretch, or meditate to relax the mind, dissipate fear and to facilitate movement of food through the digestive system. High intensity work outs before bed are not recommended as this may interfere with your sleep.

7 PM - 9 PM: Pericardium Protection

The pericardium is a protective layer around the heart. However, in TCM, this concept has a more loosely defined role as protector of the heart and mind. According to the Chinese body clock, 7 pm to 9 pm is the best time to connect with those you love and unwind for the day.

Pericardium Self Care Tips:

1. Unwind with something relaxing or something that brings you joy.
2. Let go of the day's events. Try journaling to resolve your emotions.
3. Make a short and achievable list of the things that you want to accomplish the next day.

9 PM - 11 PM: Triple Burner Balance

The Triple burner is also referred to as San Jiao. It is not a particular organ per se. Instead, it's responsibilities are movement of qi and regulating fluids.

Any sleep you get before 10pm is the best! You may even reduce the chance of cardiovascular disease. (8) It helps to repair and regulate the body's systems that have been working all day for you. This is important because it all ties back to the Chinese medicine clock where the optimal time to defecate is between 5 am and 7am. If you are to bed by 10pm, that is between 7 to 9 hours sleep.

Triple Burner Self Care Tips:

1. Start the nighttime processing routine (relaxing bath, brushing teeth, stretching, getting your pajama's on)
2. Turn off the electronics and head to bed.
3. Make the room dark, cool, quiet, and comfortable.

11 PM - 1 AM: Gallbladder

The gall bladder works along with the liver to store and excrete bile. As bile is needed to help break down fats, any imbalance can cause digestive issues.

The emotion connected to the gall bladder meridian is courage. Lack of courage can cause problems with indecisiveness and difficulty making decisions. This problem can affect your sleep cycle waking you up in the middle of the night.

Gallbladder Self Care Tips:

1. Perform gentle exercises during the day like walking to stimulate digestion and optimize the performance of the gallbladder.  
2. Calm any anger or frustration during the day with yoga, meditation, tai chi or even journaling.
3. Avoid greasy fried foods and junk food. Choose lean proteins and green leafy vegetables.

More Traditional Chinese Medicine Articles

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Add a pop of flavor to your cookout routine with our easy 4-ingredient Keto Grilled Okra with zesty TAJIN^® seasoning. It's a crispy low carb side dish or snack with a spicy kick. Ready in just 5 minutes - making it one delicious "fruit" on a skewer.

Yep, okra is technically a fruit because of the seeds. However, we treat it like a vegetable in savory dishes like our Indian spiced okra and Chinese okra stir fry. In this recipe post we are going to show you how to cook okra so it's not slimy but instead crunchy, tender, and full of flavor. So, let's get started.

Ingredients

Fresh Okra - Did you know there are over 60 known okra varieties around the world? In the US, the Clemson spineless okra is the most common. There is even a red okra. You can use any type of "fresh" okra you desire. However, you cannot use frozen or previously cooked okra in this recipe because you will end up with slimy okra. More on that later.

Olive oil - or oil of choice to prevent sticking to the grill.

Tajín^® Seasoning - is a gluten-free Mexican seasoning mix made with chili peppers, lime, and sea salt.You can easily exchange this spice mixture with chili powder - so don't worry if you do not have it on your spice rack. Just as an FYI, this post is not sponsored in any way. We just love this spice because it is delicious on cut fruit like pineapple, spices up grilled mango chicken and fun to add to cocktails.

Lime Juice - Adds a pop of brightness to the okra on the grill and prevents it from going from crunchy to slimy.  

Low Carb and Keto Friendly

With less than 1 net carbohydrate per serving, keto grilled okra with tajin seasoning is the perfect way to align with your culinary goals of eating healthy. Serve keto grilled okra along chicken kabobs or grilled shrimp and maybe a starter of caprese salad skewers because everything is more fun to eat on a stick.

Equipment Needed

1. Gas grill, BBQ grill or alternatively you can use a grill pan on the stove top. Our preferred method is a standard gas or BBQ grill as it adds that delicious smokey charcoal flavor to the dish.
2. Wooden/metal skewers or a vegetable grill basket so the okra does not fall between the grill grates.

How Do You Grill Okra?

• Preheat the grill to medium high heat. Soak wooden skewers (so they do not burn on the grill) or grease your vegetable grill basket.
• Toss fresh whole okra with olive oil, Tajin^® seasoning (or chili powder) and salt and pepper to taste.
• Use 2 skewers and thread on the okra on them or place them on a grill plate. This keeps them secure and easier to turn.

• Grill okra over medium high heat for 2 minutes on each side until lightly charred but still crisp.
• Remove okra from the grill and squeeze over fresh lime juice to taste.

Frequent Asked Questions (FAQ's)

More Grilling Favorites

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Keto Grilled Okra with Tajín

This easy 4-ingredient keto grilled okra recipe with zesty Tajín seasoning is ready in just 5 minutes! Best crispy low-carb side or snack with a spicy kick.

Course Sides

Cuisine American

Diet Diabetic, Gluten Free, Low Fat, Low Lactose, Vegan

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4 skewer with 4 whole okra

Calories 66kcal

Author HWC Magazine

Ingredients

• 12 whole okra
  fresh or about 4 medium okra pods per person. Leave them whole, do not bother trimming the tops off.
• 2 tablespoons olive oil
  
• 1 teaspoon Tajin Seasoning or dried chili powder
• salt and pepper
  to taste
• 2 tablespoon lime juice or juice of one lime

US Customary - Metric

Instructions

• If using wooden skewers, pre-soak in water for at about 30 minutes to prevent burning on the grill. You can also use metal skewers or a vegetable grill basket. Preheat the BBQ or gas grill to a medium high heat: 400°Fto 425°F (204°C to 218°C). If using a grill pan on the stovetop, see the recipe notes below.
• Make sure your okra are dried completely after rinsing- very important step. In a large bowl, mix together okra, olive oil, Tajin spice seasoning (or chili powder) and salt and pepper to taste and mix well.
• Place the okra on the skewers or lay flat them flat on a vegetable grill grate - being careful to leave room between each okra and no overlapping. I used two skewers side by side and threaded each okra on in two spots. This will give you more stability when turning them on the grill.
• Grill okra for about 2-3 minutes on each side or just until some grill marks are showing on the okra. Remove from Grill. Squeeze fresh lime juice on top of the grilled okra.
• Enjoy your keto friendly side dish or appetizer while warm or at room temperature.

Storage and Reheating

• Leftover keto grilled okra can be stored in a covered container in the refrigerator for up to 3 days. We do not recommend freezing them due to texture issues. To reheat in the air fryer, preheat to 350 degree F for about 3-5 minutes or until toasty warm.

Video

Notes

Recipe Tips:

• Dry Okra Pods Well After washing: Make sure they are extra dry before adding any of the seasonings. If they are still wet, they will steam instead of getting a quick sear on the grill. This will result in a soggy okra. 
• Cook Fast! Use Medium - High Heat! The longer the okra sits on the grill to cook the more potential there is for okra to get slimy.
• Give Okra Pods Space to Cook: Don't overcrowd your grill basket or place too many okra pods on your skewers. The okra needs space in between to sear quickly. You may need to cook in batches if your grill space is small.
• Do not overcook your okra. The goal is just until you can pierce your knife into the edge of it. It is nice when they are slightly crisp but have taken on the smokey flavor of the grill. 
• Add lime juice: The acid helps reduce any slimy consistency.

Cooking okra in a Grill Pan on the Stovetop

• Preheat stovetop to a medium high and turn on your stovetop exhaust.
• Place okra in the grill pan, being careful to leave room between each and no overlapping. 
• Grill the okra for 2-3 minutes per side or until tender but crisp. 

Nutrition

Serving: 4okra pods | Calories: 66kcal | Carbohydrates: 1g | Protein: 0.2g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 56mg | Potassium: 28mg | Fiber: 0.3g | Sugar: 0.2g | Vitamin A: 173IU | Vitamin C: 3mg | Calcium: 5mg | Iron: 0.2mg

The post Keto Grilled Okra with Tajín appeared first on Healthy World Cuisine

Everything goes in one baking tray using a store-bought pancake mix so it can be on your breakfast table in minutes. Kids love the fruity and nutty flavors. Adults are delighted not to have to stand over the hot stove flipping pancakes. But that is not all, make a large batch for weekly breakfasts because they heat and eat in seconds and are packed with fiber rich chia seeds.   

These simple PB & J pancakes are delicious on their own and make the perfect grab-and-go breakfast. For a gathering, try adding fresh fruit, powdered sugar, homemade syrup, or a dollop of Greek yogurt.

Go ahead and make yourself an iced orange coffee and let's get cracking on the recipe.

Ingredients

Pancake Mix - Store bought or homemade. We are all about using whatever mix you have on hand or your favorite. If you prefer a buttermilk pancake, we have had good success with Krusteaz.

However, if you need your pancakes to be both gluten free and dairy free, we like King Arthur Flour gluten free pancake mix or Kodiak Cakes gluten free frontier flapjack and baking mix. (Pre-made pancake mix sometimes already have a little sugar and salt added to the mix. There is no need to add any more, unless you prefer a sweeter pancake)

Milk or Dairy Free Milk - This adds both flavor and texture to the sheet pan pancakes from mix. We used almond milk.

Eggs - help bind the pancake batter together.

Chia Seeds- adds fiber to your diet and holds the pancake batter together.

Unsalted Butter (or Light Flavored oil / coconut oil) - keeps the pancakes moist, rich, and crispy around the edges. Butter adds extra flavor. It all comes down to personal choice and what you have on hand.

Vanilla - rounds out the flavor just like in our coffee pancakes or strawberry banana pancakes.

Natural Peanut Butter - Nut Butter or Seed Butter of Choice - either creamy or crunchy. We prefer creamy natural nut butter because it is easier to drizzle on the pancakes and there is no added sugar.

Jam or Jelly of Choice - we used our homemade strawberry rhubarb refrigerator jam but any kind of jam or jelly you have on hand or like will work well in this recipe. For example, raspberry, grape, blueberry, cherry preserves, apricot, blackberry, peach, apple jam and more.

How to Make Sheet Pan Pancakes?

Steps 1 and 2: Beat egg, add vanilla, and butter and stir to combine. Add in dried store bought or homemade pancake mix.

Steps 3 and 4: Slowly add the milk or non-dairy of choice while stirring and add chia seeds.

Steps 5 and 6: Pour prepared pancake batter into a prepared 13 by 18-inch x 1-inch rimmed baking pan (half sheet) and drizzle on the melted microwaved jam.

RECIPE HACK: A secret trick to getting the parchment paper to stick to the bottom of the sheet pan is to put a little oil between the pan and the parchment paper.

Steps 7 and 8: Drizzle on the melted microwaved peanut butter or nut or seed butter of choice over the pancake batter. Using your knife, draw lines to mix the peanut butter and jelly into a pretty design.

RECIPE HACK: Microwave the peanut butter and jelly in separate little microwave safe bowls for about 20 seconds or until melted. The nut butter and strawberry jelly will liquify making it easy to drizzle and pour over the sheet pan pancakes.

Steps 9 and 10: Bake sheet pan pancakes with pancake mix at 425°F (218°C) for 10 to 12 minutes or until the toothpick comes out clean. Slice and enjoy!

Using the Correct Measurements

• Measuring the Pancake Mix - Spoon the pancake mix into the measuring cup until filled. Then, use the backside of a knife to level the flour to the top of the measuring cup. If you use the measuring cup to scoop the pancake mix, it gets compacted - this can make your pancakes too dry.
• Use Correct Size Sheet Pan - The perfect size pan for this sheet pan pancake recipe is a 13 by 18-inch x 1-inch rimmed baking pan, sometimes called a half sheet. If you use a shallower pan, then pancake batter may rise over the sides. On the other hand, if you use a smaller and deeper baking dish, the peanut butter and jelly pancakes will take longer to cook. Lastly, if you use a full sheet pan, the pancakes will be too thin.

Preparation and Mixing Tips

• Prevent Over Mixing of Pancake Batter- To ensure light, fluffy, and tender pancakes mix only until combined. It is okay to have small lumps as they will sort themselves out during the baking process. Overmixing can make the pancakes chewy and dense because it activates the gluten and removes the air.
• Add Chia Seeds Just Before Baking - If you have made our lemon lavender chia pudding, you know that chia seeds absorb liquid and turn into jelly when placed in a liquid. Only add the Chia seeds right before you are ready to bake this sheet pan pancake recipe.
• Microwave Nut or Seed butter and Jam - To make the peanut butter and jam easy to pour, microwave on high for approximately 20 seconds to get it to a liquid state. This makes it easier to drizzle over the pancake batter.
• Spread Pancake Batter Evenly - Spread the pancake batter evenly with spatula so it cooks evenly. We don't like to whack it on the counter as that removes the air and that lends to flatter pancakes.
• Wait Before Baking Gluten-Free Batter - You will want to wait for about 10 minutes after mixing the gluten free pancake batter to add the chia seeds and then you can bake following the recipe. Gluten-Free flour needs more time for the starches to relax and absorb the liquid.

Sheet Pan Pancake Baking Tips

• Different Cook Times - Every brand of dried pancake mix may have different ratios of ingredients. This can change how long it takes the pancakes to cook. Our suggestion is to start checking on the oven baked pancakes at the 8-minute mark and adjust the timing from there. Our pancakes were perfectly cooked at the 10-minute mark.
• Don't Over Bake the Pancakes - VERY IMPORTANT! Start checking the pancake in the oven at the 8-minute mark. Sheet pan pancakes from mix are cooked when a toothpick comes out clean from the middle and the pancakes start to turn golden. As each oven is different, baking time may take anywhere from 8 to 12 minutes or longer depending on the size of pan used.

How to make Pancakes Vegan and Dairy Free?

There are a few swaps required to make sheet pan pancakes with mix vegan.

• Swap out the real butter with a melted plant-based butter, coconut oil or mild tasting oil of choice.
• Use a non-dairy milk such as almond, soy, hemp, oat milk or non-dairy of choice.
• Substitute 1 tablespoon of whole or ground chia seed stirred in 3 tablespoons of water for each egg replacement. Allow the mixture to sit for 5 minutes or until it turns to a gel and then add the chia egg replacement to pancake recipe.
• Choose a vegan pancake mix of choice.

How to Store?

Leftover pancakes can be stored in a sealed container in the refrigerator for up to 4 days or frozen for up to 3 months. To freeze, place a little piece of wax or parchment paper between the pancakes before placing in a freezer safe container or baggie. This way, you can take out as little as one or as many pancakes as desired out at a time to enjoy.

How to Reheat Pancakes?

Reheating pancakes can be done quickly and easily while preserving their flavor and texture. Try one of these simple methods.

Quick and Easy Microwave Method: Place the pancakes on a microwave-safe plate. Cover them with a damp paper towel and microwave them in 20-30 second intervals just until they're heated through. Be mindful to not to overcook them, as this can make them tough.

Oven Method: Preheat your oven to 350°F (175°C). Wrap the pancakes in aluminum foil and set on a baking sheet.  Heat them in the oven for about 10-15 minutes, or until warmed through. We noticed that pancakes stay warmer for longer with this method.

Skillet Method: Heat a skillet over medium-low heat and add a small amount of butter or oil. Place the pancakes in the skillet and cover them with a lid or foil to trap the heat and moisture. Heat for 1-2 minutes on each side, or until warmed through.

Exchanges and Variations

This gigantic sharable pancake is completely customizable!

• Try this fun recipe with strawberry rhubarb jam, grape jelly, or apricot freezer jam. Swap up the natural peanut butter with your favorite nut or seed butter or even pumpkin seed butter.
• Top with fresh fruit, Greek yogurt, powdered sugar, honey, extra jam or even a dollop of coconut whipped cream and chocolate sauce. Life's Short - Eat Dessert First!
• Add in a teaspoon of cinnamon for a pop of flavor.
• If you like your pancakes sweeter, you can add a couple tablespoons of sugar or date paste to taste and an extra dash of salt to bring out the sweetness.

What to serve with Pancakes?

Breakfast Meats and Proteins - sausage, bacon, ham, eggs, frittata, or even Japanese tamagoyaki egg rolls.

Bright and Colorful fruits and Veggies - Fresh seasonal fruits, quinoa fruit salad and sauteed asparagus with mushrooms and poached eggs.

Smoothies and Beverages - coffee, tea, dragon fruit smoothies, fruit juices, sparkling water, chai tea latte and more.

Frequent Asked Questions (FAQ's)

More Breakfast and Brunch Recipes for a Crowd

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Peanut Butter and Jelly Sheet Pan Pancakes from Mix

Peanut Butter and Jelly Sheet Pan Pancakes from Mix: Soft, fluffy, and packed with PB & J flavor. Easy baking for breakfast gatherings or weekly meal prep!

Course Breakfast and Brunch

Cuisine American

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 8 serving (2 pancakes)

Calories 196kcal

Author HWC Magazine

Equipment

• 1 13 by 18-inch x 1-inch rimmed baking pan (half sheet)
• parchment paper optional but makes clean up a snap!

Ingredients

• spray oil or melted butter to grease the sheet pan.
• 3 tablespoons Strawberry Jam or jam of choice
• 3 tablespoons peanut butter or nut or seed butter of choice
• 2 whole eggs
• 1 teaspoon vanilla
• 2 tablespoons butter (melted) or plant based butter, coconut oil or light flavored oil
• 2.5 cups pancake mix store bought or homemade dried mix
• 2 cups almond milk or dairy free alternative or milk of choice
• 4 tablespoons chia seeds whole

Instructions

• Preheat oven to 425°F (218°C). Line sheet pan with parchment paper and spray with oil or brush with butter. Microwave the peanut butter and jelly in separate little microwave safe bowls for about 20 seconds or until melted. Set aside.
• Add eggs to a large bowl and beat. Stir in vanilla, and melted butter to the beaten eggs and mix to combine. Next, add in in the dried pancake mix.
• Gently pour in the milk or non-dairy of choice and chia seeds slowly into the pancake mix, while stirring just until mixed. Do not overmix - some small lumps are okay.
• Pour prepared pancake batter into a prepared 13 by 18-inch x 1-inch rimmed baking pan (half sheet). Spread the pancake batter evenly with a spatula so it cooks evenly.
• Spoon and drizzle on the melted microwaved jam and melted peanut butter on top of the prepared sheet pan pancake from mix. Using a knife, draw lines to mix the peanut butter and jelly into a pretty design.
• Bake sheet pan pancakes with pancake mix at 425°F (218°C) for 10 to 12 minutes or until the toothpick comes out clean and pancakes are lightly bronzed. Start checking the pancakes at the 8 minute mark. Slice and enjoy plain or with dusting of powdered sugar, extra jam or syrup.

Video

Notes

Recipe Tips

• Prevent Over Mixing of Pancake Batter- To ensure light, fluffy, and tender pancakes mix only until combined. It is okay to have small lumps as they will sort themselves out during the baking process. Overmixing can make the pancakes chewy and dense because it activates the gluten and removes the air.
• Add Chia Seeds Right Before Baking - As you know, chia seeds absorb liquid and turn into jelly when placed in a liquid. Therefore, only add the Chia seeds to the pancake batter right before you are ready to bake this sheet pan pancake recipe.
• Don't Over Bake the Pancakes -  Start checking the pancake in the oven at the 8-minute mark. Sheet pan PB & J pancakes are cooked when a toothpick comes out clean from the middle and the pancakes start to turn golden. As each oven is different, baking time may take anywhere from 8 to 12 minutes or longer.
• Wait Before Baking Gluten-Free Batter - You will want to wait for about 10 minutes after mixing the gluten free pancake batter.  Gluten-Free flour needs more time for the starches to relax and to absorb the liquid. Then you can add the chia seed and follow the recipe. 

How to Store?

Pre-sliced leftover pancakes can be stored in a sealed container in the refrigerator for up to 4 days or frozen for up to 3 months. To freeze, place a little piece of wax or parchment paper between the pancakes before placing in a freezer safe container or baggie. This way, you can take out as little as one or as many pancakes as desired out at a time to enjoy.

How to Reheat Pancakes?

Reheating pancakes can be done quickly and easily while preserving their flavor and texture. Try one of these simple methods.

Nutrition

Serving: 2pancakes | Calories: 196kcal | Carbohydrates: 19g | Protein: 6g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 37mg | Sodium: 336mg | Potassium: 145mg | Fiber: 3g | Sugar: 3g | Vitamin A: 194IU | Vitamin C: 0.3mg | Calcium: 205mg | Iron: 1mg

The post Peanut Butter and Jelly Sheet Pan Pancakes from Mix appeared first on Healthy World Cuisine

Are you craving something sweet but want to keep it healthy? Try our creamy and nutty 3 ingredient Black Sesame Nice Cream.  It's ready in just 5 minutes, requires no churning and it's vegan too.

This quick and easy dessert is made with black sesame paste (kuro neri goma), frozen ripe bananas and a splash of non-dairy milk. All you need is a little help from a food processor or blender to transform these simple ingredients into a decadent and rich homemade ice cream.  When you crave something cool and sweet, this Japanese treat won't disappoint.

Ingredients

Frozen bananas - chopped into slices. It's best to use ripe bananas as they are sweet.

Black sesame paste - or you can use plain black sesame tahini.  However, you will need to add a sweetener like maple syrup, date paste or honey to sweeten to combat the slight bitter taste of tahini.

Non-dairy milk - just a little to get the mixture moving in the food processor or blender. We used almond milk.  This black sesame ice cream is also delicious with coconut milk, soy milk, hemp milk or non-dairy of choice. If you do not need to keep this recipe lactose free or vegan, feel free to use regular milk.

How to make Black Sesame Ice Cream ?

• Slice frozen bananas.
• Place in food processor or blender and blend.
• Brush down the sides of the food processor or blender and add a little non-dairy milk to get the nice cream moving.

• Add black sesame paste and blend until smooth.

• Enjoy as a soft serve ice cream or place in a freezer safe container for 2 hours or until frozen.

TIP - Peel browning bananas and place them in the freezer so they stay sweet, fresh, and ready to go for your next recipe or smoothie.

More Frozen Banana Recipes

More Black Sesame Recipes

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Black Sesame Nice Cream

This creamy, vegan Black Sesame Nice Cream is made with only 3 ingredients. Ready in 5 minutes for a cool & naturally sweet frozen banana Japanese treat!

Course Dessert

Cuisine American, Japanese

Diet Gluten Free, Low Lactose, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 people

Calories 195kcal

Author HWC Magazine

Equipment

• food processor or blender either device

Ingredients

• 4 medium bananas frozen and sliced
• 4 tablespoons black sesame paste or more to taste
• 2 tablespoons almond milk or non-dairy milk of choice. You may need a little less or more non-dairy milk to get the blades of the food processor or blender going.

US Customary - Metric

Instructions

• Chop the frozen banana into slices.

Food Processor

• Place the frozen banana slices into the food processor and secure the lid. Process the frozen bananas until the mixture looks like sand. Stop the food processor and scrape the sides and push the banana mixture down towards the blades. Add a teaspoon on non-dairy milk at a time and continue processing until mostly smooth (stopping periodically to scrape down the sides). Then, add the black sesame paste and process until smooth and creamy.

Blender

• Add a couple tablespoons of non-dairy milk into the blender first. Then, add the frozen bananas and blend. Stop the blender and scrape down the sides periodically. Add a tablespoon at a time of non-dairy milk to get the blender moving until mostly smooth. Then stop the blender and add the black sesame paste. Continue blending until smooth and creamy.

Serving and Freezing

• Enjoy black sesame nice cream right away as a soft serve ice cream consistency. If you prefer a firmer scoopable texture, transfer to a freezer safe container and freeze for 2 hours before serving. Leftovers can be frozen for up to 3 months.

Video

Notes

Recipe Tips

• One serving is 1 frozen banana with 1+ tablespoon of black sesame paste.
• If you have a large food processor, you will want to use at least 3 to 4 frozen bananas so that the blades can get moving with 3 to 4 tablespoons of black sesame paste.
• Use RIPE bananas for a naturally sweet ice cream.
• Add more black sesame paste, for a deeper nuttier flavor.
• On the other hand, if you want a more prominent banana flavor - add less black sesame paste.
• If you are using unsweetened "black tahini sauce" made with raw sesame seeds instead of "black sesame paste" made with toasted sesame seeds, you may want to add a natural sweetener like maple syrup, date paste or even honey. 
• If you freeze the nice cream overnight, it will freeze solid. Please set the nice cream out on the counter at room temperature for about 15 minutes before attempting to scoop.

Nutrition

Serving: 1banana | Calories: 195kcal | Carbohydrates: 30g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 16mg | Potassium: 491mg | Fiber: 4g | Sugar: 14g | Vitamin A: 86IU | Vitamin C: 11mg | Calcium: 36mg | Iron: 1mg

The post Black Sesame Nice Cream appeared first on Healthy World Cuisine

Try topping the stack with a dollop of homemade coconut whipped topping or a drizzle of coffee sauce for the ultimate decadent brunch idea.

Surprise mom on Mother's Day or celebrate Valentine's Day with this special grown-up treat. These mocha flavored pancakes freeze and reheat flawlessly, ensuring a delightful breakfast for those busy mornings or any special occasion.   

Pancakes Around the World

Are they flapjacks, griddlecakes, hotcakes, or something else entirely? The world may not agree on a single name, but one thing's for sure - these gluten-free coffee pancakes are a breakfast sensation. The buttery maple coffee syrup takes this pancake recipe to the next level. It's sweet, rich, and filled with the flavor of espresso coffee. We can't wait for you to try it.

As a pancake lover, you know there are both sweet and savory pancakes. Explore beyond the classics with our savory Chinese tofu vegetable pancakes or Thai shrimp pancakes, perfect for breakfast, snack, or dinner.

Or try the sweet classics like American sheet pan pancakes from mix, strawberry banana or Japanese matcha pancakes.  Let's celebrate the diverse world of pancakes together by making your gluten-free coffee pancakes. Grab these basic ingredients and let's start cooking.

Ingredients: Pancake Mix from Scratch

Instant Espresso Powder or Instant Coffee - Pancakes and coffee are the perfect duo. Instant espresso has a rich, deep roasted flavor. It's the perfect addition to mocha banana ice cream, chocolate espresso fig balls and this decadent coffee pancake recipe.

Gluten Free Flour Mix - Ensure the flour mix you choose has the binder "xanthan gum". Please note that each gluten free mix absorbs the liquid differently. You may need to add a little more or little less non-dairy milk for the perfect thick pancake batter consistency. We used King Arthur gluten free measure for measure flour.

Non-dairy Milk - We used unsweetened almond milk, but feel free to use your dairy free milk of choice, regular milk, or even buttermilk if there are no dairy issues. These coffee pancakes rise well without the use of buttermilk.

Egg - Acts as a binder. We have not tested this recipe with an egg replacement like aquafaba or flax seed and water.

Baking Powder/Baking Soda - Essential for achieving light and fluffy pancakes. If maintaining a gluten-free diet, make sure you choose gluten free baking powder.

Vanilla - A generous 2 teaspoons for that blissful cup of coffee flavor.

Sugar - Adds a touch of sweetness. We used regular granulated sugar but feel free to add your sweetener of choice or a dollop of date paste.

Butter or Dairy Free Plant-Based Butter - Prevents sticking, adds a delicious buttery flavor, and forms the crispy edges on the pancake that we all love. You can also use oil, but it will not have the flavor of butter.

Chocolate Chips - Optional, but they add a pop of sweetness and accentuates the coffee flavor. When the chocolate combines with the espresso, it creates this delicious mocha cappuccino flavor. We used a vegan dark chocolate chip to keep the pancakes dairy free.

Step By Step: Coffee Pancakes

• Dry Ingredients: In a bowl, combine gluten-free flour mix, baking powder, baking soda, salt, and instant coffee. Mix well.
• Wet Ingredients: Gradually add beaten egg, melted butter (or plant-based butter), and your choice of non-dairy milk to the dry ingredients. Mix until well combined.

• Pour: Using a ladle or ¼ cup, pour coffee pancake batter onto a greased griddle or pan.
• Cook: Over medium-low heat, keep an eye out for bubbles to slow down.

• Flip: Once bubbles have slowed, flip the pancakes, and cook for about another minute.
• Serve: Enjoy your delicious coffee pancakes topped with maple coffee syrup!

Frequent Asked Questions (FAQ's)

More Breakfast and Brunch Ideas

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Gluten Free Coffee Pancakes

These homemade thick and fluffy gluten free coffee pancakes are made with instant espresso powder, dairy free dark chocolate chips, and drizzled with rich maple coffee syrup.

Course Breakfast and Brunch

Cuisine American

Diet Gluten Free, Low Lactose

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Resting Time 15 minutes minutes

Total Time 35 minutes minutes

Servings 16 pancakes

Calories 140kcal

Author HWC Magazine

Equipment

• griddle or heavy bottom no stick pan

Ingredients

Coffee Pancakes

• 2 cups gluten free flour mix with xanthan gum. We used King Arthur gluten free measure for measure flour.
• 4 teaspoons baking powder
  gluten free
• ¼ teaspoon baking soda
• ½ teaspoon salt
• ¼ cup granulated sugar or sugar alternative of choice
• 3 tablespoons instant espresso powder or instant coffee
• 1 egg beaten
• 1 and ¾ cups almond milk or dairy free alternative of choice
• 3 tablespoons butter plant based (if you have dairy intolerances) and extra to fry pancakes
• 2 teaspoons vanilla extract
• ¾ cup dark chocolate chips vegan

Maple Coffee Syrup (optional)

• 1 cup maple syrup
• 2 teaspoons instant espresso powder
• 1 tablespoon butter plant based (if you have dairy intolerances)

US Customary - Metric

Instructions

Coffee Pancakes

• In a bowl, combine gluten-free flour mix, baking powder, baking soda, salt, and instant coffee. Mix dry ingredients well.
• Gradually add beaten egg, melted butter (or plant-based butter), and your choice of non-dairy milk to the dry ingredients. Mix until combined and allow pancake batter to rest 15 minutes. The batter will be quite thick but should be pourable. See Notes. (While you are waiting - make the simple maple coffee syrup recipe below)
• Turn your burner on a low medium heat and add a pat of butter (plant based butter) in pan or griddle to coat it. Ladle in about ¼ cup batter to pan for each pancake. Sprinkle on a few dark chocolate chips on each pancake.
• Let the coffee pancake cook and watch the bubbles in the batter, when the bubbles start to slow down in formation, it is time to flip pancake (about 2 minutes).
• Flip pancake and cook for about 1 minute longer and place on plate to keep warm. Wipe the frying pan or griddle with paper towel between batches as the butter may get overly brown.) Repeat the process and finish frying up the rest of the pancakes.
• Serve stacks of gluten free coffee pancakes with maple coffee syrup, coconut whipped topping and extra dark chocolate chips for a decadent treat.

Maple Coffee Syrup (Optional)

• Stove Top Method: Add maple syrup, instant espresso powder in a small saucepan over medium-high heat and cook, until the mixture comes to a boil. Immediately, reduce the heat to a simmer and cook for 10 minutes. Remove from heat and strain with a fine mesh strainer. Stir in butter or plant based butter and serve warm.
• Microwave Method: Add maple syrup, instant espresso powder in a microwave safe bowl in 30 second segments until the mixture comes to a boil. Carefully remove the bowl with hot pads from the microwave and strain with a fine mesh strainer. Stir in butter or plant based butter and serve warm.

Video

Notes

Recipe Tips and Hacks

1. Pick a gluten-free flour mix with xanthan gum for the best texture.
2. Spoon and level the flour in the measuring cup; avoid packing it down.
3.  Whisk the pancake batter gently to eliminate lumps. Avoid overmixing to maintain a tender texture.
4.  Allow the pancake batter to rest for about 15 minutes before cooking to let the flour absorb the liquid.
5. The batter will be thick but should slowly pour from the ladle. Adjust thickness by adding a teaspoon of milk or non-dairy if needed.
6.  Use a ¼ cup measuring cup for ideal pancake size; feel free to go bigger if you prefer.
7.  To prevent chocolate chips from melting, add a few after pouring the batter onto the griddle.
8.  Utilize a griddle pan or a non-stick thick-bottomed pan for easy flipping.
9.  Cook pancakes in butter or plant-based butter over low-medium heat to prevent sticking.
10. Look for little bubbles on the surface - a sign that the pancakes are cooking. When the bubbles slow down, it's time to flip.

How to freeze pancakes?

Allow coffee pancakes to cool, place parchment or waxed paper between each pancake, and store them in a freezer-safe bag or container. They can be frozen for up to 2 months.

How to reheat pancakes?

Toaster: Heat pancakes for 1 to 2 minutes or until warm and edges are crispy.

Oven: Preheat oven to 350°F (175°C). Place pancakes in a single layer on a lined baking sheet. Reheat for 5 to 7 minutes or until heated through.

Microwave: Place individual pancakes on a microwave safe plate. Microwave on full power for 15 to 20 seconds or until heated through. You will need to add more time to microwave if heating more than one pancake at a time.

Nutrition

Serving: 1pancake | Calories: 140kcal | Carbohydrates: 20g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 16mg | Sodium: 156mg | Potassium: 193mg | Fiber: 2g | Sugar: 7g | Vitamin A: 81IU | Vitamin C: 0.04mg | Calcium: 115mg | Iron: 1mg

The post Gluten Free Coffee Pancakes appeared first on Healthy World Cuisine

Imagine a blend of Mexican flavors with roasted sweet potatoes, black beans, sweet corn, and gooey cheese, all harmonizing in a sensational roasted tomatillo salsa. This flavor fiesta gets the VIP treatment as it's generously ladled onto tender masa dough, then steamed to perfection inside a cozy corn husk.

But wait, there's more! These wholesome tamales ditch the lard for heart-healthy oil and can effortlessly moonlight as vegan delights by simply skipping the cheese. Whether you're savoring them for dinner, indulging in a snack, or starting your day with a tamale breakfast, we believe there's never a wrong time for a tamale!

And the excitement doesn't stop there - this traditional tamale recipe is your ticket to a Mexican culinary adventure. Make them ahead, freeze for future fiestas, and reheat like a pro. We've sprinkled in loads of recipe hacks to ensure each tamale is a masterpiece. While our crowd-pleasers like Carnitas burritos and chicken enchiladas have their charm, this tamale recipe steals the show, bringing loved ones together to cook and feast. So, let the tamale party begin!

Essential Masa Ingredients

Instant Masa (Instant masa harina flour): This is a special type of flour used to make tamale dough.We used Maseca Gluten Free Instant Corn Masa for this recipe. Instant harina flour is the best choice because using fresh masa, made from freshly ground corn, is a very labor-intensive process.

You can purchase instant white masa harina made from dried white corn at Walmart, Aldi, and many regular grocery stores or on Amazon. There is also a "blue corn" instant masa flour. (Just thinking out loud but how fun would it be to have a gender reveal tamale party. You could use blue corn instant masa for the boys and use a little pink beet root powder in the white corn masa for the girls)

Oil - Swap traditional lard for a softer, tender masa dough using light-flavored or neutral oils like canola, vegetable, corn, or avocado oil. Maintain the delicate corn flavor without any overpowering flavours.

Baking Powder - A gluten-free leavening agent that creates a light and fluffy masa dough for vegetarian tamales.

Vegetable Broth (gluten-free) - Adds flavor and moisture into the masa dough to achieve that perfect spreadable texture similar to hummus.

Spices -Season the masa dough with salt and cumin to enhance the corn flavor.

Dried Corn Husks - Functioning as both a practical and flavorful element, dried corn husks hold the masa dough and fillings in place during steaming. While you won't consume them these husks simplify the steaming process in an eco-friendly manner. Find them in Mexican grocery stores, specialty shops, or conveniently order on Amazon. As a substitute you can use fresh banana leaves like we used in our Banana Leaf Wrapped Coconut Fish for the dried corn husks.

Tomatillo Salsa Verde Ingredients (Green Sauce)

Tomatillos (Spanish for "little tomato"): Meet the star of our show - the humble tomatillo, a distant cousin of the tomato. While raw tomatillos are delightfully sour, some time in the oven transforms them into slightly sweet, tangy, and fruity. Peel away their little green tops, and you're left with bright green flesh. Look for tomatillos in the veggie aisle of your regular supermarket, and if needed, a green tomato can step in as a close substitute.

Jalapeños (or green chili peppers): Spice things up with roasted jalapeños! We toss in two roasted and one raw jalapeño to achieve that perfect balance of sweetness and heat. Adjust the quantity to dance to your preferred spice level.

Onions and Garlic: A classic combo, but our twist lies in roasting them to caramelized perfection. The sweet notes of roasted onions and garlic play a delightful counterpoint to the tomatillos and lime. Opt for a yellow onion to avoid an unintentional brown hue - because, mixing purple and green results in a cheeky shade of brown (wink).

Fresh Cilantro (Coriander): Infuse a burst of freshness into our roasted tomatillo salsa with vibrant cilantro. It's the finishing touch that elevates the flavor profile.

Spinach: Psst... our secret weapon for sneaking in extra veggies! Don't tell the family, but fresh spinach not only enhances the green hue of the salsa but also brings a boost of iron, vitamins, and minerals. Toss those spinach leaves right into the blender and watch the magic unfold.

Vegetarian Filling for Tamales

Get ready to wrap up a burst of flavor with this vibrant vegetarian tamale filling:

• Sweet Potatoes: Peel and dice a couple of large, sweet potatoes to bring a touch of natural sweetness to your tamale.
• Corn: Whether fresh, canned, or frozen, corn adds a delightful crunch and sweetness to the filling.
• Black Beans: Amp up the protein with black beans or switch it up with pinto beans for a wholesome twist.
• Cheese (optional): Choose from a variety like Colby jack, cotija, cheddar, or explore vegan cheese options for a dairy-free delight. Feel free to skip the cheese for a healthy vegan tamale.
• Roasted Garlic: Because, really, is it even a tamale without the aromatic goodness of roasted garlic?
• Tajin Seasoning (optional): Kick it up a notch with a sprinkle of Tajin seasoning for an extra burst of flavor.
• Fresh Lime Juice: Squeeze in lime juice to taste, adding a zesty kick that balances the sweetness of the filling.
• Other: For a delightful twist, toss in some Mexican rice to enhance the texture and flavor.

Pro Tip: Hosting a party with meat lovers? Elevate your tamale game by preparing a batch of stove-top pull-apart chicken and generously ladle the green tomatillo salsa over it for an optional "Tamales de Pollo con Salsa Verde" (Chicken Tamales with Verde Salsa). It's a carnivore-friendly alternative that keeps everyone smiling!

How to Make Vegetarian Tamales

Crafting the perfect Vegetarian Tamales Verde is a 5-step labor of love, akin to creating an Italian Timpano Pasta Dome. Follow these steps for a memorable meal meant to be shared:

Prep and Roast: Dice and roast sweet potatoes, garlic, corn, tomatillos, onions, and jalapeños to set the stage for flavor-packed fillings.

Verde Salsa Magic: Blend tomatillos, jalapeños, onions, roasted garlic, cilantro, and spinach for a vibrant green salsa explosion.

Soak & Toss: Soak the dried corn husks in hot water. In a separate bowl mix roasted sweet potatoes, corn, black beans, squeeze in ½ the roasted garlic bulb and pour in half of the salsa verde and toss. Save the remaining green salsa verde to serve with the steamed tamales.

Masa Mastery: Mix instant masa with oil, baking powder, vegetable broth, and spices for a perfect, fluffy foundation.

Folding Tamales: Spread masa on soaked corn husks, layer on flavorful fillings, wrap and tie them up .

Steamy Perfection: Let your tamales steam to perfection that is usually around 1.5 to 2 hours or until the corn husk easily peels away from the masa. No steamer? No problem! Check out our  favorite ways to steam fish without a steamer.

Pro Tip: Spread culinary tasks over days or host a tamale-making party. All the steps to make homemade tamales can be completed up to 3 days in advance, excluding the soaking of corn husks and stuffing the tamales.  Raw uncooked prepared tamales can be stored for up to 24 hours in the refrigerator. Whether solo or a group affair, making tamales is a culinary adventure worth savoring.

Tamale Troubleshooting 101: And Fixes

Troubleshooting made easy - ensures a flawless tamale experience!

Why Are My Tamales Sticking to the Husk?

Fear not, here's a quick guide to troubleshoot and how to fix and prevent your vegetarian tamales verde from sticking to the corn husk while steaming:

Undercooked Tamales:

• Make sure your pot used to steam the tamales has a tight-fitting lid.
• Check the doneness at the 60-minute mark and assess.
• Tamales are ready when the husk easily peels away from the masa. Adjust steam time in 15-30-minute increments. Many times, the tamales just need more time to steam.
• Larger batches take longer, wetter dough requires more time, and thicker masa layers extend steaming time.

Not Enough Fat:

• Confirm the correct amount of oil in your recipe for that perfect tamale texture.

Water Splashing Issues:

• Excessive boiling water can splash onto tamales, causing stickiness and a mushy texture.
• To avoid, cover tamales with hydrated corn husks and a tea towel before the lid.
• Start with a boil, then reduce heat to low or medium-low for steaming.

Secret Steaming Hack: Place a clean coin in the pot; it rattles when there's water and stops when it evaporates. Keep a peephole for water levels and replenish during stove-top steaming.

Why are my Tamales Mushy?

Discovering a mushy texture in your tamales? - Here are a couple of reasons and simple fixes:

Excessive Vegetarian Broth:

• Check if you added too much broth to the masa dough.
• Aim for a hummus-like consistency; too much liquid can lead to mushiness.

Post-Steaming Rest Period:

• After steaming, let tamales sit in the steamer basket with the lid on for 10 to 15 minutes.
• This resting period helps them firm up, ensuring a perfect texture.

How to Reheat Cooked Tamales?

Whether it's a tamal or a bunch of tamales, reheating them is a breeze. Here's how:

1. Microwave Magic (Quick Option):
2. Place individual or a couple of tamales on a plate.
3. Cover with a damp cloth.
4. Microwave on high for 30 seconds to 1 minute until soft and warm.
5. Note: Frozen tamales will take a bit longer. Beware, they may firm up and not stay warm after 10 minutes.

• Steaming Perfection (Preferred Method):
• For a few extra minutes, opt for re-steaming, especially for refrigerated or frozen tamales.
• Steam tamales for 15 to 20 minutes until thoroughly warm.
• Allow them to set for a few minutes.
• If reheating cooked frozen tamales, add an extra 10 minutes of steaming.

What to serve with Tamales?

Depending on how large your tamales verde are, you can plan on approximately 2 tamales per person. Maybe 1 or 2 more for the big eaters This recipe makes approximately 16 tamales.

• Extra tomatillo verde salsa, hot sauce or our easy mango salsa
• Make a plate with chopped jalapenos, tomatoes, tomatillos, onions, cilantro, fresh lime wedges, or even sour cream to allow your guests to put their own personal twist on the tamales.
• Tortilla chips and guacamole
• Cheesy roasted poblano peppers, tortilla soup or Chicken Fajitas Sliders
• Add some fun appetizers like taco lettuce wraps
• Mexican rice
• A light green salad or a layered taco salad.

Frequent Asked Questions (FAQ's)

Mexican Cuisine

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Vegetarian Tamales Verde (Gluten-Free)

Healthier Mexican Party Food: Try our gluten-free, vegetarian tamales verde with oil, not lard, and a zesty green roasted tomatillo salsa.

Course Appetizers/ Snacks, Breakfast and Brunch, Mains

Cuisine Tex Mex

Diet Gluten Free, Vegetarian

Prep Time 1 hour hour 15 minutes minutes

Cook Time 2 hours hours 30 minutes minutes

Total Time 3 hours hours 45 minutes minutes

Servings 16 tamales

Calories 236kcal

Author HWC Magazine

Equipment

• steamer pot with lid or deep pot with steamer basket or deep pot with aluminum foil and a plate with a lid
• mixer or can use hands

Ingredients

• 1 package corn husks dried - (you will need 16 corn husks for the tamales + extra to line and cover the steamer basket)

Vegetarian Filling

• 2 medium sweet potatoes peeled and diced
• ½ whole garlic cut in half
• 2 tablespoons oil neutral oil like canola, vegetable, avocado, etc.
• 1.5 cups corn either frozen, canned or removed from the cob
• 1 cup black beans canned rinsed and drained
• 1 teaspoon lime juice optional
• salt and pepper to taste or 1 teaspoon Tajin Seasoning
• cheese optional

Tomatillo Verde Salsa

• 6 medium tomatillos peeled and cut in half or in half moons
• ½ medium onion peeled and sliced into half moons
• 3 jalapenos or to your desired heat level. (We roasted 2 jalapenos and added one raw to the verde salsa)
• ½ whole garlic head
• 2 tablespoons lime juice or to taste
• salt to taste
• ½ cup cilantro (coriander) fresh or to taste
• 2 cups spinach fresh (optional) but so good and gives it a vibrant pop of green color.

Gluten Free Masa

• 2.5 cups instant masa harina flour gluten free
• ½ teaspoon baking powder gluten free
• 1 teaspoon salt or to taste
• 1 teaspoon ground cumin optional
• ¾ cup oil neutral tasting oil like canola, vegetable, corn, avocado, etc.
• 1 and ¾ to 2 cups vegetable broth gluten free (You may need more or less vegetable broth depending on the humidity so just add a little at a time) Goal is consistency of hummus.

US Customary - Metric

Instructions

Soak the Corn Husks

• Place the dried corn husks into a large bowl. Cover them completely with hot water for 30 minutes to 1 hour or until softened. Place another bowl or something heavy to keep them submerged. Rinse them and keep them submerged in water until you start filling the tamales.

Roast the Vegetables for filling and Salsa Verde

• Peel and dice sweet potato and cut whole garlic head in half. Season with oil, salt and pepper and bake at 400 degrees F (204degrees Celsius) for 20 minutes. Remove the garlic from the oven- set aside.
• Add sliced tomatillos, onions, jalapenos on the baking sheet with the sweet potatoes and continue baking for 20 minutes. Then broil x 5 minutes or until just lightly browned.
• In a large bowl, add the roasted sweet potato, ½ roasted garlic (squeezed from the bulb - reserve the other half for the salsa), roasted corn, black beans, lime juice, salt and pepper to taste. Stir and set aside. Later you will be adding ½ of the salsa verde to the vegetable mixture.

Blend the Tomatillo Verde Salsa

• Blend together the cooled roasted tomatillos, onion, ½ of the roasted garlic head, roasted jalapeños and/or fresh, lime juice, salt, and cilantro. If you want to add a pop of bright green color and extra vitamins, add in a couple handfuls of fresh spinach.
• Stir in ½ of the verde salsa into the roasted vegetable filling mixture from above and reserve ½ for garnish and serving.

Prepare the Masa

• Mix the dried Gluten Free Instant Corn Masa (Instant harina flour) with baking powder, salt, and cumin if desired. (Remember to gently spoon the instant harina flour into the measuring cup for accurate measurements.)
• Add the oil to the instant masa mixture and mix well. The result should feel and look like wet sand.
• Pour, a little at a time, the vegetable broth into the masa dough mixture. You can use your hands or a mixer to do this. The goal for texture of masa dough is to have a consistency like hummus. Mix around 8 minutes. The gluten free masa needs to be easy to spread but sticks to the softened cornhusk. Add more vegetable broth if it is too thick or add more instant masa flour to make the consistency thicker.

How to Fold Tamales

• Place a softened corn husk in either your hand or counter. Add about 2- 2.5 tablespoons of masa dough to the smooth side of the corn husk - depending on the size of the corn husk. Use a spoon or spatula to apply a thin masa dough layer to the bottom ⅔rds of the corn husk. The thickness is about a ¼ inch thick and spread it even so that the masa to filling ratio is perfect. It is best to leave a ½ inch space on the ends to make the folding process easier.
• Spoon approximately 1.5 to 2 tablespoons of roasted vegetable filling with the verde salsa on to the prepared cornhusk with masa dough. Add cheese, if desired. Do not overfill.
• Fold lengthwise one side of the prepared cornhusk with masa over the vegetarian filling. Next, fold the other side of the cornhusk over and seal well with your fingers.
• Bend horizontally the small end of the tamal upon one end leaving the other side open.
• Tear strips of softened corn husk lengthwise and tie the bent end of the tamale together with the body of the stuffed tamale verde. Repeat this process with the remaining ingredients.

Steaming

• Prepare a steamer basket. No steamer basket? No problem! Review our favorite ways to steam fish without a steamer.
• Line the steaming device with softened cornhusks, place the tamales upright in the steamer. Place more corn husks on top of the tamales and a tea towel over the top before putting on the lid.
• Steam tamales for 1.5 to 2 hours on stove top until they easily peel away from the corn husk.
• Please allow the freshly steamed tamales to sit for 10 - 15 minutes with the lid on before serving. Serve warm with reserved salsa verde and toppings of choice.

Video

Notes

How Long Are Tamales Good in the Fridge?

Tamales, snugly wrapped in plastic wrap, a baggie, or a storage container, can stay fresh in the refrigerator for up to 3 days. Ensure a tight seal to prevent exposure to air and maintain their delectable moisture.

Can You Freeze Tamales?

Indeed, you can freeze the tamale love! Whether raw or cooked, follow these steps:

• If cooked, let the tamales cool completely.
• Individually wrap each tamale with plastic wrap.
• Place wrapped tamales verde in a freezer-safe baggie or container.
• Frozen vegetarian tamales can be stored for up to 3 months.

How to Reheat Cooked Tamales?

Microwave (Quick Option):

• Place individual or a couple of tamales on a plate.
• Cover with a damp cloth.
• Microwave on high for 30 seconds to 1 minute until soft and warm.
• Note: Frozen tamales will take a bit longer. Beware, they may firm up and not stay warm after 10 minutes

Steaming (Preferred Method):

• For a few extra minutes, opt for re-steaming, especially for refrigerated or frozen tamales.
• Steam tamales for 15 to 20 minutes until thoroughly warm.
• Allow them to set for a few minutes.
• If reheating cooked frozen tamales, add an extra 10 minutes of steaming.

Can you Steam Uncooked Tamales in the Pressure Cooker (Instant Pot)?

Yes, you can! However, it is our least favorite way as you cannot check to see if your tamales are cooked until after the pressure is released. Here is how you do it...

• Put 1 cup of water into the instant pot and place in the trivet rack. Place a few softened corn husks on top of the trivet.
• Place your prepared tamales upright and lean them up against the side of the instant pot. Place a few of the softened corn husks on top.
• Seal the pressure cooker and set it on high heat and press the steam function and steam for 25 minutes and then let naturally release for at least 10 minutes. 

Nutrition

Serving: 1tamal | Calories: 236kcal | Carbohydrates: 27g | Protein: 4g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.05g | Sodium: 269mg | Potassium: 301mg | Fiber: 4g | Sugar: 3g | Vitamin A: 4567IU | Vitamin C: 9mg | Calcium: 49mg | Iron: 2mg

The post Vegetarian Tamales Verde appeared first on Healthy World Cuisine

What makes them even more special? A secret ingredient that imparts a delightful chewiness, making these cookies utterly addictive. Share them during the holidays, teatime, or adapt for a delightful vegan twist.

Tis the season for baking delights and vitamin C-packed oranges! Whether enhancing healthy dishes like hot and spicy mandarin orange chicken or sweetening the deal with orange-glazed air fryer salmon bites, the versatility of fresh oranges shines. The sweet and tangy flavor gives a refreshing upgrade to sweets like our gluten free orange cookies not to mention, our almond flourless cake.

Ever heard of "anginetti" or lemon-flavored Italian cookies, also known as lemon drops? Our Italian orange cookie recipe, distant cousins to anginetti, features mandarin oranges. After baking and cooling, drizzle on a little orange cookie glaze for seriously delicious results. Fair warning: it's tough to stop at just one!

Ingredients and Substitutions

Butter: Unsalted and at room temperature for optimal results. To make these orange cookies vegan and dairy-free, swap it with plant-based butter.

Granulated Sugar: Use ½ cup; note that we haven't tested sugar alternatives. Changing sugar types can affect the cookie's texture.

Orange Zest: We used mandarin oranges; alternatively, regular naval orange zest works too.

Orange Juice (OJ): Fresh juice from sweet mandarin oranges is ideal, but fresh orange juice or pantry OJ can also be used.

Egg: If you are not vegan, use a large egg at room temperature. For a vegan version, try ¼ cup applesauce and add ½ teaspoon extra baking powder to maintain texture.

Vanilla Extract: Add 1 teaspoon for extra flavor, or experiment with almond extract or anise in small amounts (¼ teaspoon) to complement the orange flavor.

Gluten-Free Flour Blend (with xanthan gum): We recommend King Arthur Gluten-Free Measure for Measure Flour for its excellent texture in Italian orange cookies and chocolate macadamia nut cookies. If not gluten-sensitive, regular all-purpose flour is an option.

Baking Powder: Ensure it's not expired; for a gluten-free version, use gluten-free baking powder.

Cornstarch: The secret ingredient! It binds liquids without drying, creating an addictive chewy texture. Please make sure your brand is gluten free, if you are celiac or have gluten intolerances.

Powdered Sugar (Confectioners' Sugar): For the sweet orange icing!

Mandarin Orange vs Naval Orange

Feel free to choose between mandarin oranges and regular navel oranges for these drop cookies based on what's available. We prefer seedless mandarin oranges for their sweeter, less acidic flavor and they are easier to peel. They're ideal for lunchboxes and create a tasty citrus maple dipping sauce for breakfast panettone French toast.

Depending on the size and type of oranges, you'll need approximately 2 medium navel oranges or 3 to 5 mandarin oranges for this cookie recipe. Use whichever citrus variety you have on hand.

How to Make Orange Cookies

• Cream butter (or plant-based butter) and sugar together until light and fluffy. Add the egg (or egg substitute) and blend.
• Incorporate mandarin orange juice, orange zest, and vanilla into the butter-sugar mixture. Don't worry if it starts to separate; it's normal.

• Sift in the gluten-free flour blend, baking powder, and cornstarch into the wet ingredients, mixing until blended.
• Chill the dough for at least 2 hours or up to 3 days.
• Preheat the oven to 350°F (176°C).

• Drop cookie dough onto a lined tray, spacing them 2 to 3 inches apart. We used a heaped tablespoon. Properly chilled dough prevents excessive spreading.

• Bake for 10 to 12 minutes until the edges feel slightly firm. The tops won't brown much, but the bottoms will have a slight bronze when properly baked.

• Rest cookies on the baking sheet for 5 minutes, then transfer them to a cooling rack to cool completely.

How to Make Orange Icing

• In a small bowl, combine powdered sugar, mandarin orange juice, and zest, stirring until well blended. The consistency should be thick yet drippy, creating icicle-like drips down the cookie when glazed correctly.

• If the icing is too thick, add a ¼ teaspoon of orange juice at a time until it reaches a drizzle-friendly thickness.
• Conversely, if the sweet orange glaze is too thin, add a teaspoon of powdered sugar at a time until it achieves a thickness suitable for a light glaze on the cookie.

Storing

Once the Italian orange drop cookies are cooled and adorned with sweet orange icing, allow them to dry. Seal the cookies in a container, keeping them away from direct sunlight. They can stay fresh at room temperature for up to 3 days.

For longer storage, freezing is an option. Arrange the glazed orange cookies in a single layer on a baking sheet and freeze until solid, similar to our approach with decorated gingerbread cookies. Transfer the frozen cookies to a freezer-safe container or bag, using parchment paper to separate layers.

Cookies with icing are typically good for 2 months in the freezer. Unglazed cookies, on the other hand, can be stored for up to 6 months, allowing you the flexibility to glaze them later.

Recipe Tips

Measure Accurately: Baking is a science, and accurate measurements ensure consistent results. Do not scoop the cup directly into the gluten-free flour. Instead use a smaller spoon and scoop the flour lightly from the bag into the cup and then level it out with a knife or weigh your ingredients.

Bring Ingredients to Room Temperature: Allow ingredients like eggs and butter to come to room temperature before using in this recipe for orange cookies. This helps create a smoother batter and promotes even mixing.

Cream Butter and Sugar until Light and Fluffy: This process incorporates air into the mixture, resulting in a lighter melt in your mouth texture.

Don't Overmix the Dough: Overmixing can lead to tough cookies because of the xanthan gum in gluten free flour mixes. Mix just until combined.

Chill the Dough: For drop cookies, chilling the dough can prevent cookies from spreading too much in the oven. This recipe tip is one that is suggest for many of the 60 cookies from around the world.

Line your baking sheets:  With parchment paper or baking sheet liners to prevent the orange drop cookies from sticking and for easier cleanup.

Check for Doneness: Cookies continue to bake on the hot baking sheet even after being removed from the oven. Remove them from the oven when the edges firm up and the centers still look slightly underdone. While these cookies won't turn golden brown on top, the bottoms will bronze.

Cool on a Rack: Transfer the Italian cookies to a wire rack to cool completely. This prevents them from becoming soggy as they cool.

Decorate after Cooled: Allow the orange cookies to cool completely before adding icing. This prevents the icing from melting. If you would like to garnish the Italian drop cookie with extra orange zest, do this before the icing has a chance to dry and set. Top of Form

What to serve with?

Our gluten free Italian orange drop cookies with icing have a delightful citrus flavor that pairs well with many delicious treats. Here are some of our favorites:

• Coffee: Pair your orange cookies with a cup of coffee or even an iced bumblebee espresso.
• Tea: Elevate your teatime experience with Earl Grey Tea. Its citrusy bergamot complements the cookies' flavor and aroma perfectly.
• Hot Cocoa: Don't forget the mini marshmallows! The combination of chocolate and orange is sublime.
• Ice Cream: Whether plain vanilla ice cream or our dairy free mocha banana ice cream, enjoy it homemade cookies. Top it off with a honey candied lemon slice for a beautiful presentation.
• Chocolate: The delicate sweetness of the orange drop cookie provides a delicious contrast to dark chocolate pudding. 
• Fruit: Fresh sliced berries, cherries, persimmons, oranges, or pineapples make a lovely accompaniment. Consider adding dried figs, cranberries, chocolate espresso fig balls or quinoa fruit salad to your dessert table.

Pairing with Alcohol

Pairing wine or alcohol with Italian orange drop cookies can be a fun and creative way to enhance your taste experience. Here are some creative suggestions:

1. Sweet White Wine: Explore pairing orange cookies with a sweet white wine like Moscato, late harvest Riesling or a sweet dessert wine.
2. Sparkling Wine, Champagne, or Prosecco: Infuse a festive touch with a little bubbly. It's a pleasant contrast to the sweet and tangy orange drop cookies.
3. Cocktails: For the adventurous, try our Blue Elephant Chili Cocktail or  our Blood Orange Ginger Spritz, both made with fresh oranges.
4. Spirits: Enhance the citrus notes by sipping orange liqueur like Grand Marnier, or consider pairing with spiced rum, Irish cream, or a smooth whiskey on the rocks.

Holiday Baking Shenanigans: The Mystery of the Disappearing Cookies!

During our baking extravaganza-featuring Fudgy Chocolate Macadamia Nut Cookies, Apple Pie Cookies, and black sesame cookies -we've encountered a peculiar dilemma. Our cookies are seemingly vanishing into thin air! The curious part? It doesn't occur when we're actively in the room; it's as if they're spirited away in our absence.

Now, we've interrogated the family, and they vehemently deny any involvement in the cookie disappearance. So, we're left with only one logical explanation: gremlins! If you've faced a similar conundrum or have any clever solutions to this mysteriously sweet problem, please share your insights in the comments below. Together, let's solve the case of the elusive cookies!

Frequent Asked Questions (FAQ's)

More Cookie Recipes

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Italian Orange Drop Cookies with Icing (Gluten-Free)

Enjoy our easy gluten-free Italian Orange Drop Cookies recipe. These melt-in-your-mouth treats are made with mandarin orange juice, zest, sweet icing, and easy preparation.

Course Desserts

Cuisine Italian

Diet Gluten Free, Low Lactose, Vegetarian

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Chill Time 2 hours hours

Total Time 2 hours hours 25 minutes minutes

Servings 16 cookies

Calories 154kcal

Author HWC Magazine

Ingredients

Wet Ingredients

• ½ cup butter unsalted or plant based butter to keep dairy free
• ½ cup granulated sugar
• 1 whole egg large (see notes below for vegan options)
• 1 teaspoon vanilla extract (or ¼ teaspoon almond or anise extract)
• 1 tablespoon orange zest fresh (We used mandarin orange zest but you can also use a naval orange zest)
• ⅓ cup orange juice fresh (We used mandarin orange juice but you can use naval orange juice but you can also use canned juice in a pinch)

Dry Ingredients

• 1 and ¾ cups gluten free flour blend with xanthan gum (We used King Arthur Gluten - Free Measure for Measure flour)
• 1 tablespoon cornstarch
• ¼ teaspoon salt
  
• 1 teaspoon baking powder (gluten free)

Mandarin Orange Icing

• 1 cup powdered (icing) sugar
  
• ⅛ cup mandarin orange juice
  fresh or naval orange juice (2 tablespoons)
• 1 teaspoon mandarin orange zest plus extra for garnish - optional

US Customary - Metric

Instructions

• In a large mixing bowl, add your room temperature butter (or plant based butter) and sugar. Mix until light and fluffy.
• Add egg, vanilla extract, mandarin orange juice and zest and mix well. Don't worry if your mixture starts to separate; it's normal.
• In a separate large bowl mix together your dry ingredients; gluten-free flour blend with xanthan gum, corn starch, salt and baking powder and mix well.
• Slowly with the mixer on low add the dry ingredients into the wet ingredients and mix well. Your cookie dough mixture will be thick and sticky.
• Cover the orange cookie dough with plastic wrap and refrigerate for at least 2 hours or up to 3 days, if you are busy. Refrigeration prevents your cookies from spreading while baking.
• Preheat oven to 350 degree F or 176 degree C.
• Line your baking trays with parchment paper or baking mats to prevent sticking. Use a tablespoon to scoop a heaping tablespoon of orange cookie dough and drop it on the lined baking trays 2 to 3 inches apart. The cookies do not spread very much if you do not use real butter and refrigerate your dough.
• Bake cookies for about 9 -12 minutes or until the edge of the cookies feel slightly firm but the middle of the cookie will still be slightly soft. These cookies do not turn golden brown on the top but the bottom of the cookie will be golden brown when cooked perfectly. 10 minutes was the perfect time for our oven but each oven varies a little. Do not wait until the tops of the cookie turn golden brown or they will be dry and not chewy.
• Allow the orange drop cookies to cool for about 5 minutes on the baking sheet. Then, carefully use a spatula and move them to a wire rack to cool.
• In a medium bowl add powdered sugar, mandarin orange juice and zest. Mix well. Drizzle the mandarin orange icing glaze over the cookies.
• Allow the cookies to dry and enjoy. You can freeze these cookies so you can enjoy them through the holidays.

Video

Notes

What can I substitute for the egg to make the cookies vegan?

For a vegan option, replace the egg with ¼ cup of applesauce and add an extra ½ teaspoon of baking powder to the dry ingredients. In addition, you will need to replace the unsalted butter with a plant based butter. 

Storing

Once the Italian orange drop cookies are cooled and adorned with sweet orange icing, allow them to dry. Seal the cookies in a container, keeping them away from direct sunlight. They can stay fresh at room temperature for up to 3 days.

For longer storage, freezing is an option. Arrange the glazed orange cookies in a single layer on a baking sheet and freeze until solid. Transfer the frozen cookies to a freezer-safe container or bag, using parchment paper to separate layers. Cookies with icing are typically good for 2 months in the freezer. Unglazed cookies, on the other hand, can be stored for up to 6 months, allowing you the flexibility to glaze them later.

Nutrition

Serving: 1cookie | Calories: 154kcal | Carbohydrates: 25g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 83mg | Potassium: 43mg | Fiber: 1g | Sugar: 15g | Vitamin A: 194IU | Vitamin C: 4mg | Calcium: 23mg | Iron: 1mg

The post Italian Orange Drop Cookies with Icing appeared first on Healthy World Cuisine

What's to Love

Unlike the sweet British bread and butter pudding, this recipe boasts layers of ham, cheese, and day-old buttery brioche bread enveloped in a rich savory custard. Tastes like the French Croque Monsieur sandwich but without all the fuss.

Bid farewell to the typical wet and soggy texture of traditional bread puddings-ours unfolds with a tantalizingly toasty crunch on top and tender interior that will leave you craving for more. We have included helpful recipe hacks to achieve the correct ratio of liquid ingredients to dry ingredients.

Savory bread pudding has been a staple in our Christmas breakfast tradition for decades. It's equally fabulous for Mother's Day, baby showers, Easter mornings, or any day when you crave something extra delicious and conveniently made in advance.

Easy Breakfast Solution

• Customize with your favorite breakfast meats, cheeses, veggies, and herbs.
• Prepare the night before for a hassle-free breakfast, brunch, lunch, or even dinner. Baked eggs are always a crowd-pleaser.
• Ideal for holidays and festivals, allowing you more time with loved ones and less time in the kitchen.
• Satisfies even the heartiest appetites!
• Wallet-friendly! Utilize day-old bread and ingredients from your refrigerator.
• Garnish with your preferred hot sauce, garlic chili oil, fresh herbs, or any egg-friendly topping of your choice.

Ingredients and Substitutions

Eggs: Opt for US large eggs, best at room temperature (2 ounces or 56.8 grams per egg). You'll need 8 large eggs (16 ounces or 454 grams) for this savory bread pudding.

Bread: We chose a day-old 17.6-ounce brioche loaf, known for its richness from milk, butter, and a hint of sugar - perfect for this egg bake dish. If gluten-free or dairy-free is your preference, feel free to substitute with your favorite bread, keeping in mind the varying liquid absorption of gluten-free options.

Milk or Non-Dairy: We used almond milk, but regular dairy milk works wonderfully. Opt for a higher-fat content for a richer result.

Heavy Cream or Unsweetened Non-Dairy Creamer: This adds a delightful texture; we used non-dairy creamer for our twist.

Cooked Ham: Sautéed for extra flavor, but you can personalize it with your preferred breakfast meats like bacon or sausage.

Cheese or Vegan Shredded Cheese: Our mix includes gruyère and cheddar, but feel free to switch it up with your favorites.

Dijon Mustard: Traditional, or substitute with 1 teaspoon of dried ground mustard like Coleman's or add Chinese Hot Mustard Powder for a spicy kick.

Seasonings and Aromatics: Fresh or dried ground thyme and garlic powder.

How to Assemble a Strata

Prepare the Bread:

Slice and cube the bread into approximately 1.5-inch (3.8cm) pieces.

Make the Savory Custard:

Beat the eggs and combine with milk, cream (or non-dairy alternatives), Dijon mustard, thyme, garlic powder, and salt and pepper to taste. Mix until the custard is well incorporated.

Soak the Bread:

Pour the savory custard over the cubed bread slices and let them soak for 15 minutes.

Sauté the Ham:

While the bread is soaking, sauté the ham until lightly caramelized.

Layering in the Dish:

Grease a 9 x 13 baking dish and start with a layer of soaked bread.

Add a layer of ham and half of the cheese, then another layer of cubed bread.

Finish by sprinkling the remaining grated cheese on top.

Bake to Perfection:

Bake until the strata is golden brown, puffed, and a toothpick comes out clean.

Rest and Enjoy:

Allow the savory breakfast bread pudding to rest for 15 minutes before serving.

Different Egg Sizes in Each Country

Every country has varying specifications for egg sizes and mass per egg. For instance, a large egg in the US weighs 56.8 grams, while in Europe, a large egg can range between 63 grams to 73 grams. While the difference may seem negligible for a single egg, when multiplied by 8 eggs, it totals 129.6 grams, equivalent to approximately 2.25 more US large eggs.

This distinction is crucial because any change in the ratio of savory custard to bread can impact the texture and consistency of the savory bread pudding.

Recipe Tips

1. Check Egg Weight:
   1. Before starting, check the weight of the eggs on the box. Too many or too few eggs can impact the texture of the bread pudding. Chicken egg size matters!
2. Stale Bread for Better Soaking:
   1. Use stale bread to allow it to soak up the delicious custard effectively.
3. Weigh Ingredients for Accuracy:
   1. Weighing ingredients is more accurate than measuring in cups, ensuring consistent results with varied bread cube sizes.
4. Maintain Bread Texture:
   1. Avoid cutting the bread too small to preserve texture; larger cubes work best.
5. Pan Size Matters:
   1. Opt for a 9 x 13 pan if you love crispy edges on your savory breakfast bread pudding.
6. Strategic Meat Placement:
   1. When layering up the savory breakfast bead pudding, place ham or breakfast meat in the center to prevent excessive browning during baking.
7. Prep Ahead for Convenience:
   1. After layering, bake immediately or refrigerate overnight. Before baking, let it come to room temperature for 30 minutes.
8. Bake on the Middle Rack:
   1. Position the egg casserole dish on the middle rack in the oven for even cooking.
9. Monitor Browning and Adjust:
   1. If the top browns too quickly, cover lightly with aluminum foil. Ovens vary, so adjust cooking time accordingly, checking before the 30-minute mark.

How Long to Bake?

Preheat the oven to 375°F (190°C). Bake the ham and cheese bread pudding uncovered in a 9 x 13 pan for approximately 30 minutes. Look for cues like a puffed-up egg casserole, a golden-brown top, and edges pulling away from the sides. To check doneness, insert a toothpick; it should come out clean with no liquid savory custard at the bottom.

If using a smaller pan, expect a longer cook time with fewer opportunities for those coveted crispy edges on top - our favorite part. Note that the savory breakfast bread pudding rises nicely during baking but may slightly fall as it cools.

Can You Make Bread Pudding Low Carb?

To create a lower-carb version of this savory bread pudding, opt for a keto-friendly bread. Alternatively, consider exploring our Parmesan leek frittata, boasting only 4 net carbs per serving as a delicious low-carb alternative.

Gluten - Free Adaptations

Gluten-free breads have varying liquid absorption compared to their wheat-based counterparts. For optimal results in a bread pudding, opt for gluten-free bread made with yeast to prevent it from breaking down into mush when combined with the liquid custard.

Since different gluten-free bread brands absorb liquid differently, a recommended approach is to place STALE gluten-free bread cubes in a large bowl. Gradually add the savory custard mixture a little at a time, stirring to ensure the bread absorbs the custard thoroughly. The goal is to have the bread soak up all the custard mixture without any excess pooling at the bottom of the bowl.

How to Make Fresh Bread Stale?

There are a couple of effective ways to make fresh bread stale, ensuring it absorbs more custard in a bread pudding:

Option 1: Cut your bread into cubes and leave them out on the counter for a couple of hours to allow them to dry out.

Option 2: For a quicker method, place the bread cubes on a baking sheet and bake at 350°F for approximately 10 to 15 minutes, just until they feel dry to the touch. Be cautious not to let them brown or become crunchy like homemade breadcrumbs; the goal is to remove some of the moisture.

Wondering if you can still make bread pudding with fresh bread? Absolutely! However, you may not need to add all the custard mixture to the fresh bread cubes. Adjusting the custard amount ensures a delightful texture even with fresh bread.

Frequent Asked Questions (FAQ's)

More Breakfast Ideas

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Savory Breakfast Bread Pudding

Feed a crowd with our easy overnight savory breakfast bread pudding - a delightful ham and cheese egg casserole (Strata) for a stress-free brunch idea.

Course Breakfast, Breakfast and Brunch

Cuisine American

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

soaking time 15 minutes minutes

Total Time 1 hour hour

Servings 12 servings

Calories 370kcal

Author HWC Magazine

Equipment

• 1 9 x13 Baking dish

Ingredients

• oil or butter to grease the baking dish
• 17.6 ounces brioche bread Stale (or other dairy free bread or gluten free bread of choice) cut into approximately 1.5 inch cubes.
• 8 large eggs US large (2 ounces or 56.8 grams/egg)
• 1 cup almond milk or dairy or non dairy of choice
• ½ cup non-dairy creamer or heavy cream
• 2 tablespoons Dijon mustard
• 1 teaspoon garlic powder
• 1 tablespoon fresh thyme or 1 teaspoon dried thyme
• salt and pepper to taste
• 2 cups cooked ham or cooked bacon or breakfast sausage
• 2.5 cups grated cheese We used a combination of gruyere and cheddar cheese

US Customary - Metric

Instructions

• Grease a 9 x 13 baking dish with oil or butter. Set aside
• Slice and cube the stale bread into approximately 1.5-inch (3.8cm) pieces and place into a large bowl.
• Beat the eggs and combine with milk, cream (or non-dairy alternatives), Dijon mustard, thyme, garlic powder, and salt and pepper to taste. Mix until the savory custard is well incorporated.
• Pour the savory custard over the cubed bread slices and let them soak for 15 minutes.
• While the bread is soaking, sauté the ham until lightly caramelized in a little oil. Set aside.
• Assembly: In the the greased 9 x 13 dish, add ½ of the soaked bread. Add the sauteed ham over the bread. Then sprinkle on ½ of the grated cheese. Add the remaining half of soaked bread. Finish by sprinkling the remaining grated cheese on top.
• At this point, you can choose to either cover and refrigerate overnight or bake, (If refrigerated overnight, remove savory bread pudding from the refrigerator for 30 minutes before baking)
• Preheat the oven to 375°F (190°C). Bake the ham and cheese bread pudding uncovered in a 9 x 13 pan for approximately 30 to 40 minutes. Look for cues like a puffed-up egg casserole, a golden-brown top, and edges pulling away from the sides. To check doneness, insert a toothpick; it should come out clean with no liquid savory custard at the bottom. If the top of the bread pudding is getting brown but is not yet cooked though, cover with aluminum foil for the remainder of the baking time.
• Remove from over and allow to sit for 10 to 15 minutes before serving. Enjoy!

Video

Notes

Storage: 

• Allow the bread pudding to cool to room temperature. Due to the dairy content, cover the bread pudding and refrigerate it for up to 3 days.
• If desired, you can freeze UNCOOKED bread pudding after assembling. Cover it tightly with cling wrap and add a layer of aluminum foil before placing it in the freezer, where it can be stored for up to 3 months. To prepare, thaw for 24 hours in the refrigerator, then remove it 30 minutes before baking.

Recipe Tips

• Before starting, check the weight of the eggs on the box. Too many or too few eggs can impact the texture of the bread pudding. Use stale bread to allow it to soak up the delicious custard effectively
• Weighing ingredients is more accurate than measuring in cups, ensuring consistent results with varied bread cube sizes.
• Avoid cutting the bread too small to preserve texture; larger cubes work best.
• Opt for a 9 x 13 pan if you love crispy edges on your savory breakfast bread pudding.
•  When layering up the savory breakfast bead pudding, place ham or breakfast meat in the center to prevent excessive browning during baking.
• After layering, bake immediately or refrigerate overnight. Before baking, let it come to room temperature for 30 minutes.
• Position the egg casserole dish on the middle rack in the oven for even cooking.
• If the top browns too quickly, cover lightly with aluminum foil. Ovens vary, so adjust cooking time accordingly, checking before the 30-minute mark.

Nutrition

Serving: 12slices | Calories: 370kcal | Carbohydrates: 21g | Protein: 18g | Fat: 23g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 232mg | Sodium: 670mg | Potassium: 146mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 803IU | Vitamin C: 5mg | Calcium: 240mg | Iron: 1mg

The post Savory Breakfast Bread Pudding appeared first on Healthy World Cuisine

Get ready to fall in love with this delightful roasted side dish, where:

• Natural sweetness meets nuttiness.
• Aromatic rosemary takes center stage.
• A hint of cayenne pepper adds a subtle kick.
• Smoky paprika finish ties it all together.

Not only are these butternut squash steaks vegan, gluten-free, whole30 and paleo friendly, but are a delicious addition to creamy roasted butternut and carrot soup or curried autumn salad.

What is Winter Squash?

Behold the beloved Winter squash. Because they have seeds and develop from a flower, they fall in the fruit category! The humble butternut squash is a delicious example of winter squash that is typically harvested in the fall. They come in all shapes and sizes from round to oblong and a vast array of colors. The flavors of different winter squash types can vary widely, offering super sweetness, buttery richness, nuttiness, savory notes, and more.

Butternut squash is a particularly excellent choice for air frying, thanks to its shape, size, and flavor profile. Additionally, its thicker skin and rind contribute to a longer shelf life compared to summer squash.

What Does Butternut Squash Taste Like?

Have you ever savored the flavor of butternut squash? It boasts a naturally sweet and nutty taste. In addition, you are going to love the velvety and creamy texture when it's roasted, incorporated into pumpkin risotto, or layered in our vegetarian lasagna. Butternut squash shines in recipes where you desire a delightful combination of mild sweetness and savory goodness."

Shape and Color

Butternut squash has a rather amusing shape, resembling a long, pear-like figure. Usually, it features a rounded bottom and an elongated neck. An average fully grown butternut squash measures between 8 to 12 inches (20 to 30 cm) in length and approximately 3 to 5 inches at its widest point.

When selecting butternut squash for air frying, opt for a smaller size that can fit in the air fryer in a single batch. Smaller squashes are often sweeter and more manageable for this cooking method.

How to Choose the Best Butternut Squash

You could wait for a sweet little grandma to venture into the produce section and have her pick out the perfect squash for you. But if you are low on time, here are some quick tips on how to select the best butternut squash:

Inspect the Skin: Look for butternut squash with smooth, unblemished skin. Avoid squash with cuts, bruises, or soft spots, as they may indicate over ripeness or damage. You will know if it has gone bad if you can see mold.

Check for Firmness: A ripe butternut squash should feel firm and heavy for its size. Gently press your fingernail against the skin; it should not give in easily. If it feels soft or spongy, it may be overripe.

Examine the Color: Choose a squash with a consistent, matte beige or tan color. While some variations in color are normal, avoid squash with greenish or moldy patches.

Inspect the Stem: The stem at the top of the squash should be dry and firmly attached. A green or moist stem may indicate that the squash is not fully ripe.

Size Matters: Select a size that suits your cooking technique.

Look for a Uniform Shape: A butternut squash with a consistent shape, meaning a well-defined neck and bulbous end, is easier to work with when preparing it.

Consider the Weight: Pick up the squash and feel its weight. It should feel heavy for its size, indicating that it's dense and has a good amount of flesh inside.

Seasonal Timing: Butternut squash is typically in season during the fall and early winter months. Buying during this time can often result in the best flavor and quality.

Simple Ingredients

1. Butternut Squash - Opt for a smaller size to fit perfectly in the air fryer. Alternatively, you can use acorn, kabocha, or other sweet winter squash varieties for equally delightful results.
2. Olive Oil - Use olive oil or your preferred light-flavored oil to prevent sticking in the air fryer basket and to achieve that beautifully bronzed exterior.
3. Rosemary - We've incorporated 3 small sprigs of fresh rosemary as the star aromatic ingredient. If needed, you can substitute with 1 teaspoon of dried rosemary.
4. Paprika - Particularly, smoked paprika imparts a bold, woodsy flavor to the dish.
5. Garlic Powder or Garlic Salt - Feel free to use what you have on hand for a touch of savory goodness. Fresh cracked pepper is also a tasty addition.
6. Cayenne Pepper - Add just a dash for a subtle kick of heat. This ingredient is optional. If you're a fan of spicy flavors, consider drizzling your roasted air-fried squash with a bit of garlic chili oil.

How to Cut Butternut Squash Steaks?

Ready for some fantastic news? Our time-saving air frying recipe eliminates the need for peeling or dicing butternut squash. After air frying, the peel slips off easily. You can technically eat the peel but it's a bit tougher than kabocha skin. Therefore, most of us prefer to remove it before eating.

Less peeling, cutting, and chopping mean fewer opportunities for kitchen accidents. We're quite fond of all ten of our fingers, and we're sure you are too!

Here are some tips to ensure safe and efficient cutting:

• Sharpen your chef's knife or butcher's knife. Did you know that dull knives are more likely to cause accidents? The concept is simple: more pressure is needed with a dull knife, increasing the risk of slipping and cutting yourself. Keep your knives sharp for safety.
• Keep your cutting board steady and secure on the kitchen counter. If it tends to move, place a lightly damp cloth underneath to provide traction.
• If you'd like, microwave the whole butternut squash for 2 minutes before cutting. While not mandatory, it can make the cutting process easier.

• Leave the skin on the butternut squash. Begin at the thinner neck side and slice the squash into approximately 1 to 1.5-inch (2.5 to 3.8 cm) steaks.

• When you reach the bulbous section of the butternut squash, cut it in half and remove the seeds. You can save these seeds to make roasted pumpkin seeds.
• Continue cutting the remaining squash into slices.

Seasoning and Air Frying

• Preheat your air fryer to 400°F (204°C).
• Lightly brush each side of the butternut squash steak with olive oil.

• Sprinkle on paprika, garlic salt, pepper, rosemary, and a touch of cayenne pepper for a hint of heat. If you're planning for a gathering, you can refrigerate it at this stage for up to a week.

•  Arrange the seasoned squash in your air fryer basket or tray and air fry for about 25-30 minutes or until it's fork tender. Start checking them at the 20 minute mark for doneness.

Recipe Tips

• Opt for a smaller squash. If it's too large, you can either cut it into smaller wedges or cook it in batches.
• Consider microwaving the whole butternut squash for 2 minutes before slicing. It's not mandatory but can make slicing easier.
• Make sure to season both sides of the squash generously.
• Allow a bit of space between the slices in the air fryer to ensure proper air circulation and even cooking. Avoid overlapping just like what we do with our air fryer baby carrot recipe!
• The cooking time for air frying butternut squash depends on the thickness of your steaks. Thinner slices require less time, while thicker ones need more.
• Keep in mind that cooking times may also vary depending on the type or brand of air fryer you use. We used a Cosori Air Fryer Toaster Oven (32QT/32L) for this recipe.

Substitutions and Variations

• Get creative with your spice and herb choices.
• Enhance the flavor with a drizzle of curry sauce on top of the roasted butternut squash.
• For extra sweetness, consider adding a sprinkle of brown sugar or a drizzle of maple syrup at the end of the cooking process to avoid mess and prevent overbrowning.

How to Serve

• Enjoy these Rosemary Air Fryer Butternut Squash Steaks piping hot as a delectable side dish. They're also perfect for advance preparation-simply reheat them in the air fryer for a few minutes before serving to maintain their delightful crispiness. Consider adding a sprig of fresh rosemary as a garnish for an elegant touch.
• Get adventurous and try them in butternut squash tacos. It's a delightful combination of slight sweetness and a hint of heat - a true yum!
• Elevate your quinoa harvest salad or autumn salad by adding these squash steaks.
• Air fryer butternut squash make a fabulous side dish for Thanksgiving or any autumn meal.
• They're a spectacular addition to curries and soups or can serve as an alternative to kabocha in our vegan truffle pasta recipe.
• Don't forget about those sweet winter squash seeds. Try our air fryer pumpkin seed recipe for a deliciously crunchy topping on soups, salads, or simply as a late-night healthy keto snack.

How to Store?

Cooked butternut squash can be stored in the refrigerator in a sealed container for up to 3 days or frozen for as long as 3 months. When reheating, you have a couple of options: microwave for 1 to 2 minutes until it's toasty warm or air fry at 400°F or bake at 350°F until it reaches that delightful, toasty warmth.

Types of Winter Squashes

Winter squash can be divided into 2 categories.

1. Savory winter squash is lightly naturally sweet but also delicious in savory recipes. Examples include butternut, acorn, spaghetti, Hubbard and kabocha. A kabocha or acorn squash has a similar taste profile to butternut squash. These can be used as an exchange in this air fryer recipe.
2. Sweet winter squash is much sweeter and many of these are used for desserts like our pumpkin empanadas. Some examples include sugar pumpkin, delicata and golden nugget squash. You may also use these in this air fryer recipe, if you prefer a sweeter side dish.

Frequent Asked Questions (FAQ's)

Autumn Meal Ideas

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Rosemary Air Fryer Butternut Squash Steaks

Discover the perfect autumn side dish - easy spicy Rosemary Air Fryer Butternut Squash Steaks! No peeling, vegan, gluten free and ready in 30 minutes.

Course Sides

Cuisine American

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 8 servings

Calories 137kcal

Author HWC Magazine

Equipment

• air fryer We used a Cosori toaster oven style air fryer (32 quart sized)

Ingredients

• 2 pounds butternut squash unpeeled and sliced into 1 to 1.5 inch (2.5to 3.8 cm) steaks. Remove seeds and pulp.
• 2 tablespoons olive oil
  
• 1.5 teaspoon paprika (We used a smokey paprika)
• 1 teaspoon garlic salt or to taste - if on a low salt diet, exchange with garlic powder.
• 2 to 3 sprigs rosemary
  fresh minced or 1 teaspoon of dried rosemary
• pepper to taste
• ½ teaspoon cayenne pepper or to taste for desired heat (optional)

US Customary - Metric

Instructions

• Preheat air fryer to 400 degrees F ( 204 degrees C).
• To make the butternut squash easier to slice, you can microwave it whole on full power for 2 minutes. The step is optional but it does make it easier.
• Leave the skin on the butternut squash. Begin slicing at the thinner neck side and slice the squash into approximately 1 to 1.5-inch (2.5 to 3.8 cm) steaks. When you reach the bulbous section of the butternut squash, cut it in half and remove the seeds.  Continue cutting the remaining squash into half moon slices.
• Lightly brush each side of the butternut squash steak with olive oil. Season with paprika, garlic salt, pepper, rosemary, and a touch of cayenne pepper for a hint of heat on both sides.
• Spray your air fryer tray with a little oil to prevent sticking. Lay out the cut and seasoned butternut squash in a flat layer. Do not overlap. (Depending on the size of your air fryer, you may need to make a second batch.)
• Air fry for about 25 to 30 minutes or until fork tender, turning the steaks halfway in the cooking process. Start checking for doneness at the 15 to 20 minute mark.
• Enjoy! (You can make this dish up to 3 days in advance and then just reheat to serve)

Video

Notes

Recipe Tips

• Choose a smaller squash. If it's too large, you can either cut it into smaller wedges or cook it in batches.
• Consider microwaving the whole butternut squash for 2 minutes before slicing. It's not mandatory but can make slicing easier.
• Make sure to season both sides of the squash generously.
• Allow a bit of space between the slices in the air fryer to ensure proper air circulation and even cooking. Avoid overlapping!
• The cooking time for air frying butternut squash depends on the thickness of your steaks. Thinner slices require less time, while thicker ones need more.
• Keep in mind that cooking times may also vary depending on the type or brand of air fryer you use.

Storage

Roasted squash can be refrigerated in a sealed container for up to 3 days or frozen for us to 3 days. It can be reheated in the microwave, air fryer or oven just until toasty warm. 

If you are prepping for a holiday gathering, you can slice and season butternut squash steaks up to a week in advance and then air fry on the day of your gathering. 

Oven Directions

No air fryer - No problem! 

Preheat your oven to 350 degrees F (175 degrees C) and bake rosemary butternut squash steaks for 40 to 45 minutes or until fork tender. 

Nutrition

Serving: 2slices | Calories: 137kcal | Carbohydrates: 27g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 810mg | Fiber: 5g | Sugar: 5g | Vitamin A: 24474IU | Vitamin C: 48mg | Calcium: 115mg | Iron: 2mg

The post Rosemary Air Fryer Butternut Squash Steaks appeared first on Healthy World Cuisine