Chocolate Spice Veggie Muffins

December 09, 2024 by Nichole Perkins in Recipes

Muffins usually don't come to mind when considering a nutrient-dense breakfast, but these pack in many minerals and vitamins, thanks to the spinach, carrots, and spices. The rich cocoa, filled with antioxidants, covers the vegetables' flavor, so what kiddos (and adults) have are warm, decadent, flavorful chocolate bites perfectly sweetened by maple syrup. We love these for morning or an afternoon snack, covered in ghee.

This recipe yields 12 servings

INGREDIENTS

1 cup overripe bananas
1 cup grated carrots
1 cup spinach
2 eggs
¼ cup maple syrup
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ cup cocoa powder
¼ teaspoon salt
1 teaspoon vanilla extract
1 cup almond flour
2 teaspoon apple cider vinegar
¼ cup coconut oil
½ cup chocolate chips (optional)

130 grams overripe bananas
130 grams grated carrots
60 grams spinach
2 eggs
82 grams maple syrup
4 grams baking powder
4 grams baking soda
3 grams ground cinnamon
100 grams cocoa powder
1.6 grams salt
5 mL vanilla extract
125 grams almond flour
10 mL apple cider vinegar
55 grams coconut oil
85 grams chocolate chips (optional)
Flakey salt for topping (optional)

Directions

Preheat your oven to 350°F (176°C). Line a 12-hole muffin tin with liners. Set aside.
Combine eggs, banana, carrots, spinach, maple syrup, coconut oil, vinegar, and vanilla in a blender. Blend until smooth. Add the almond flour, baking powder, baking soda, salt, cocoa powder, and cinnamon. Pulse a few times until combined. Lastly, fold in chocolate chips (if using).
Portion batter into prepared muffin tins. Top with extra chocolate chips, if desired. Bake for 20-22 minutes or until a toothpick inserted into the middle comes out clean. Be careful to not over bake. Let cool in the pan for 5 minutes before transferring to a cooling rack. Enjoy!

Tips

*Allow the muffins to cool completely before storing in an air-tight container in the fridge or freezer.

PrimaFoodie Ingredients Spotlight: Soy Lecithin

October 17, 2022 by Nichole Perkins in All Kitchen Wisdom

Additives in food are as ubiquitous as they are nebulous. In our Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

What Is Soy Lecithin?

If you’ve eaten chocolate, you’ve likely consumed soy lecithin. A common ingredient, soy lecithin is a food additive derived from soybeans.

There are various types of lecithin. A mixture of phospholipids, lecithin is a fatty substance naturally found in plant and animal cells and tissues. Common sources of lecithin include sunflower seeds, eggs, and cotton seeds. Here we break down soy lecithin, which comes from soybeans.

What Is the Purpose of Soy Lecithin?

Food manufacturers use soy lecithin to emulsify ingredients so they become stable, smooth, and homogenized. Naturally amphiphilic (containing water soluble and insoluble chains), soy lecithin provides a way to easily blend ingredients that normally wouldn’t mix, such as oil and water. It’s also a common flavor protectant and taken as a dietary supplement.

Where Is Soy Lecithin Found?

Soy lecithin is commonly found in products that have a smooth and creamy consistency. These include:

· Bread

· Chocolate

· Dressings and marinades

· Packaged food

· Alternative milk

· Cereals, pasta, and other processed grains

· Cooking sprays

· Ice cream, puddings, and other dairy products

· Nutritional supplements and vitamins

Is Soy Lecithin Bad?

This is the million-dollar question. Manufacturers claim that since soy lecithin is usually added in small doses, it isn’t harmful. But consider this: Those “small” doses add up. Plus, soy lecithin is ubiquitous these days (it’s hard to find even a natural dark chocolate bar without it), which poses the potential of consuming it consistently. Research has shown that ingesting the same additives over and over can lead to systemic inflammation, gluten intolerance, and other food sensitivities.

There is also a critical conversation around soy. Those who have soy allergies should avoid soy lecithin. Yet, allergies aside, it’s important to consider that soy is often genetically modified and rarely organic, which means the original source of the lecithin could be covered in pesticide and herbicide residue.

Lastly, removing soy lecithin requires a process that involves a harsh solvent called hexane. A potential carcinogen, hexane has been shown to damage reproductive organs and fetal health, cause skin irritation, and pose a hazard to the lungs if inhaled. The FDA does not regulate the residual hexane in foods.

Soy Lecithin: Other Options

Because soy lecithin provides a way to emulsify fats with water, it’s commonly used. But that doesn’t mean it’s necessary. Soy lecithin is an industrial additive. In short: It is always best to avoid anything industrial, mass-produced, and added. Aim for real, whole foods with as few ingredients as possible. Avoiding soy lecithin—or any lecithin—is a way to decrease the number of adulterated additives entering the body.

Deciding whether to consume soy lecithin is a personal choice. It’s important to always read labels to see if soy lecithin is present. Many food companies are creating products without it. HU Chocolate, for one, is manufacturing cleaner chocolates free of lecithins (soy or any kind), processed sugars, colorings, and other additives.

Avocado and Cacao Shake

June 14, 2021 by Nichole Perkins in Recipes

If you’re craving something rich and chocolatey, this decadent smoothie is an indulgent treat that is dense in nutrients. Buttery avocado and nutty almond milk blend together to give it a creaminess without any dairy.

This recipe yields 4 servings

INGREDIENTS

1 cup almond milk
3 tablespoons cacao powder
1 ripe banana
½ avocado
3 tablespoons honey
12 ice cubes

240 ml almond milk
3 tablespoons cacao powder
1 ripe banana
½ avocado
3 tablespoons honey
12 ice cubes

DIRECTIONS

Blend all ingredients together in a high power blender until smooth.
Serve promptly.

TIPS
**For a more ice cream-like consistency, stop blending after about thirty seconds. For a smoother milkshake consistency, blend until all the ice is smooth.

Chocolate Avocado Mousse

February 08, 2021 by Nichole Perkins in Recipes

Few desserts are as rich and silky as this chocolate mousse. Made with coconut milk and avocado for optimal creaminess, and maple syrup, dates, and banana for non-refined sweetness, this version is equally indulgent as it is nutrient-dense. And it only takes minutes to whip up, making it a perfect impromptu treat.

This recipe yields 12 ounces (three 4-ounce servings)

INGREDIENTS

¼ cup coconut milk
2 tablespoons maple syrup (or honey)
1 teaspoon vanilla extract
1 teaspoon lemon juice
1 avocado
1/4 banana (frozen or room temp)
3 pitted dates
5 tablespoons cacao powder
A pinch of sea salt

60 ml coconut milk
2 tablespoons maple syrup (or honey)
1 teaspoon vanilla extract
1 teaspoon lemon juice
1 avocado
1/4 banana (frozen or room temp)
3 pitted dates
5 tablespoons cacao powder
A pinch of sea salt

Directions

Place all ingredients into a high-power blender, starting with the liquid ingredients first to cover the blade. Blend until smooth.
Divide into 4-ounce mason jars and chill in the refrigerator until ready to serve.
Garnish with raspberries or cacao nibs to taste and serve chilled.

Tips

**Banana can be an overpowering flavor. Start with one-quarter and add more as desired for flavor and consistency.

**A food processor may be used in lieu of a blender.

Chocolate Hazelnut Spread

July 13, 2020 by Nichole Perkins in Recipes

There’s a certain Italian hazelnut spread that has the brand recognition — and the refined sugar and harmful palm oil to go along with it. Making your own version with maple syrup is so much healthier and, in my opinion, even tastier.

This recipe yields 8 ounces.

INGREDIENTS

2 cups raw hazelnuts
2 ounces baking chocolate
3 tablespoons cacao
1 cup maple syrup
1/4 cup water
½ teaspoon of salt

260 g raw hazelnuts
2 ounces baking chocolate
3 tablespoons cacao
240 ml maple syrup
60 ml water
½ teaspoon of salt

Directions

Preheat oven to 375 degrees Fahrenheit / 190 degree Celsius. Roast hazelnuts on parchment paper for 5-8 minutes.
Melt baking chocolate in a double broiler on the stove and let cool.
Remove hazelnuts from oven and rub between your palms or between a flour sack towel to remove the skins.
Place hazelnuts in a food processor and blend for approximately 1 minute or until a nut butter consistency forms.
Add cacao and maple syrup to the food processor, blend well.
Slowly add the melted baking chocolate to the mixture.
Slowly add water and salt.
Blend for an additional minute.
Serve on pancakes, macadamia nut bread, or eat it right out of the jar.

Tips

**The purpose of roasting the hazelnuts is to bring out the flavor and also loosen the skins for easy removal. Many recipes call for 20 minutes of roasting but I find this is far too much time. If they are black and smell burnt, that means the oil in the nut is rancid and it also creates an unsavory flavor that will overpower your spread.
**Both the water and the melted chocolate can be added incrementally to desired thickness and flavor.