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High Protein Pancakes

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Who doesn’t love a stack of fluffy pancakes with warm maple syrup? This girl.  They taste good going down, but the crash and then the immediate hunger from the simple carbs usually aren’t worth it for me. Though my family usually prefers waffles over pancakes for a morning treat, fluffy buttermilk pancakes from scratch still make appearances a few times a year in our house – usually when sleepovers happen or there is a special request.  What you’ll never find in our house is traditional store bought pancake mix (chemicals and additives for breakfast, no thank you) and Log Cabin “syrup.”  Yuck.

I made almond flour pancakes for years before seeing cottage cheese being used in pancakes and have been a fan ever since.  They are reminiscent of our house favorite Dutch Baby Pancakes or Birthday Crepes. The cottage cheese combined with fresh lemon zest, a bit of sweetness from the banana, a handful of blueberries scattered on top and you have yourself a delicious, satisfying dish. Top it off with some butter and a drizzle of pure maple syrup. One of my favorite ways to enjoy these pancakes and increase the protein and fiber even more is to add a dollop of raspberry chia seed jam. Yum!

Cheers,

Christina

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High Protein Pancakes

I have long been a fan of pancakes that include fiber and protein to avoid that post meal crash. High protein cottage cheese along with almond flour will keep you satisfied much longer than traditional pancakes and are just as tasty and easy to make. Add some fiber rich blueberries and you have yourself a delicious start to your day.

Course Breakfast, brunch
Keyword banana, cottage cheese
Servings 4
Author Christina Shoup

Ingredients

  • 6 pastured eggs
  • 1 banana
  • 1 lemon, zested
  • 1½ cups cottage cheese
  • 1 cup almond flour
  • ¾ cup old fashioned rolled oats
  • 1 tsp vanilla
  • Optional toppings: Kerrygold butter, pure maple syrup, blueberries, chia berry jam

Instructions

  1. Blend all ingredients in a high speed blender until smooth.

  2. Heat a cast iron skillet or griddle on medium-high heat. Add a little coconut oil and spread around with a pastry brush or paper towel. Add the pancake batter in batches, cooking for a few minutes on each side, or until golden. Top as desired.

Mixed Greens with Roasted Chicken + Tomato + Basil

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I’m thinking of adding a category to my blog called “Everyday Salads.” There are countless salad combinations in our house but they never seem to warrant a written recipe. But perhaps they do. My original goal for the blog is to share food with family and friends and I’ve been leaving out so much of the actual food I prepare day in and day out because it seems not interesting enough or worth the effort for a post.  Rethinking this because a ton of what we eat is simple, healthy, and hardly recipe worthy but I’d be pretty excited if I could go to my recipe binder and find all the tasty combos I’ve made in the past. Maybe this is helpful to you as well!

Cheers,

Christina

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Mixed Greens with Roasted Chicken + Tomato + Basil

This salad is another version of our everyday salads around here – greens and a protein with whatever is easy and in season! Vinaigrette is often doubled or tripled and kept in a jar in the refrigerator to use all week.

Course Salad
Servings 2 servings
Author Christina Shoup

Ingredients

  • 4-6 cups mixed greens + arugula
  • 1 cup roasted chicken, cubed
  • handful of tomatoes
  • 1 avocado, cubed
  • 4-5 basil leaves, julienned
  • ¼ cup sprouted pumpkin seeds
  • ¼ cup crumbled goat cheese

Shallot Vinaigrette

  • 1 tbsp shallot, minced
  • 2 tbsp champagne vinegar
  • 6 tbsp extra virgin olive oil
  • 2 tsp dijon mustard
  • ½ tsp honey
  • ¼ tsp freshly ground black pepper
  • ¼ tsp Himalayan pink sea salt

Instructions

  1. For the vinaigrette: Add the ingredients to a jar with a tight fitting lid and shake until emulsified.

  2. For the salad: Add all ingredients to a medium bowl and lightly toss with enough vinaigrette to coat the leaves. Divide between two plates.

Southwest Chicken and Vegetable Soup

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If my family’s sneezing, congestion and general uncomfortableness isn’t a sign that spring has officially sprung, I don’t know what is!  The plants and grasses are the brightest lime green (one of my favorite colors), the trees are budding and flowers are blooming. Here in the Bay Area, and specifically on the Peninsula where it stays a bit chillier year round, it’s always soup season! What is better for you when you’re suffering from seasonal allergies or even a spring cold than soup. 

Spring wisteria at a recent visit to Santa Clara University

Enter the Southwest Chicken and Vegetable Soup. I love a one pot meal that combines fiber rich vegetables, an easily prepared protein, and lots of flavor – this soup wins in all of those categories! Most tortilla soups or Mexican chowders lack the amount of heartiness I’m looking for.  They are often full of too much liquid, soggy strips of tortillas and never enough fiber-rich vegetables to keep you full.  This soup is none of those.  I took the concept of my vegetarian chili which I’ve been making for over 20 years as well as a few other Mexican soup recipes and came up with what I think makes a delicious lunch or dinner and most definitely tasty leftovers. 

Hearty and delicious soup

This is an easy one to make! The chicken can be easily shredded from a store-bought rotisserie chicken or from a few bone-in, skin-on chicken breasts that are roasted at 375 degrees for about 30 minutes. The vegetables can be modified with what you have on hand – add frozen or fresh corn, poblano peppers to kick up the spice, a few handfuls of spinach. The beans can be doubled or swapped out with kidney, white or pinto beans. The broth can be chicken or vegetable stock but I especially like using my homemade or quality store bought chicken bone broth that provides even more protein to the soup. 

Place a few bowls of toppings out next to a hot pot of this soup and watch your people fill their bowls and their tummies with nourishing ingredients that keep them full for hours.  

Cheers and Happy Spring,

Christina

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Southwest Chicken and Vegetable Soup

This is a delicious, filling soup with fiber rich vegetables and southwest spices that can be enjoyed year-round. The toppings are fun to customize so choose your own adventure!

Course Soup
Keyword southwest soup
Servings 8 servings
Author Christina Shoup

Ingredients

  • 3 tbsp olive oil
  • 2 onions, small dice (about 2 cups)
  • 4 celery stalks, small dice (about 2 cups)
  • 4 carrots, peeled, small dice (about 2 cups)
  • kosher salt + freshly ground black pepper
  • 2 medium zucchini, small dice (about 2 cups)
  • 1 large red, yellow or orange bell pepper, small dice (about 1 ½ cups)
  • 1 large jalapeno, membrane and seeds removed, minced
  • 4 garlic cloves, minced
  • 1 tsp Mexican oregano
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp chipotle chili powder
  • 1 28 oz can diced tomatoes with juice or whole tomatoes in puree, hand crushed
  • 4-5 cups chicken stock or bone broth
  • 2 cups shredded or diced roasted chicken
  • 1 14.5 oz can of black beans, drained and rinsed

Toppings: diced avocado, sliced green onion, cilantro, shredded cheese, sour cream, crushed up tortilla chips, fresh lime juice

Instructions

  1. In a large pot, add the olive oil and heat over medium heat. Add the onions, celery, carrots and 1 tsp of kosher salt and 1/2 tsp ground pepper. Cook until the vegetables have a bit of color – about 8-10 minutes, stirring occasionally.

  2. Add the zucchini, bell pepper, jalapeno, garlic and spices. Cook for 2-3 minutes.

  3. Add the tomatoes with their juices and chicken stock or bone broth. Increase the heat and bring to a boil, then turn to low and let simmer for about 20-30 minutes. The zucchini and bell pepper should be tender.

  4. Add the chicken and black beans and heat though. Taste for seasoning, adjust as needed. Top with desired toppings.

Harvest Pumpkin Muffins

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This has been a family favorite in my house since my kids were little. Though the cherished original recipe came from my mom, many tweaks have been made to improve the ingredients over time and this final version is one I’ve been proud to share with friends and family over the past month or so.

I love the combination of spices, using real pumpkin (see previous post on pumpkin-flavored food things!) and toasted pecans. I also love to experiment using different flours and one of my favorites to use instead of regular all purpose flour is Einkorn flour. Einkorn is higher in protein and lower in carbohydrates, is a more easily tolerated gluten to digest, and has a lovely nutty taste that I enjoy in pastry dough, muffins and scones.

The perfect fall muffin to share with your family and friends – I hope you try it!

Cheers,

Christina

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Harvest Pumpkin Muffins

Warm spices, slightly sweet and a crunchy top make this muffin a true delight. Add a cup of tea or coffee and you have the coziest morning or mid-afternoon snack.

Course brunch, Snack
Keyword muffin, pumpkin
Servings 12 muffins
Author Christina Shoup

Ingredients

  • ½ cup pecans, toasted and chopped
  • ½ cup superfine almond flour
  • ½ cup Einkorn all purpose flour Jovial is the brand I use. Regular all purpose or whole wheat flour works as well
  • ½ cup old fashioned rolled oats
  • 2 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • ¼ tsp baking powder
  • ½ tsp kosher salt
  • 1 cup pure pumpkin puree
  • ½ cup coconut oil, melted
  • ½ cup maple syrup
  • 2 eggs
  • ¼ cup apple butter I use the Eden brand which is an organic, naturally sweetened product
  • 1 tbsp turbinado sugar, for sprinkling on top

Instructions

  1. Preheat the oven to 375°. Prepare a muffin tin with 12 paper liners or use a silicone muffin tray set on a sheet pan.

  2. In a large bowl combine pecans, flours, oats, spices, baking soda, baking powder and salt.

  3. In a medium bowl combine pumpkin, coconut oil, maple syrup, eggs, and apple butter with a whisk.

  4. Add pumpkin mixture to the flour mixture and fold with a spatula until just combined.

  5. Using a spring-loaded scoop, fill muffins cups. Top with turbinado sugar. Bake for about 25 minutes or until an inserted wooden skewer comes out clean. Cool completely on a wire rack.

Curry-Spiced Chickpea Burgers with Yogurt Sauce

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This is one of those recipes that use pantry staples as well as fresh ingredients that I almost always have on hand. It’s adapted from an old Martha Stewart recipe from 10 years ago but my version has more flavor, easily swaps grains, and adds healthy tahini to bind it all together. To make it quicker to prepare, I often use precooked grains such as frozen rice or pre-packaged cooked quinoa and rice blend. I prefer the stronger flavor of cilantro, but I’ve also used parsley with success.

In addition to the suggested toppings, I often like to round out the meal with one of my favorite side dishes, Spiced Cauliflower with Dates and Pine Nuts, a simple recipe found on my blog. As delicious as that dish is, quickly steamed broccoli is a fantastic idea, too. Whatever you do, make sure you include the yogurt sauce and have a spicy sauce option such as Sriracha or Gochujang to drizzle.

I hope this healthy, easy to prepare recipe makes its way into your dinner rotation soon.

Cheers,

Christina

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Curry-Spiced Chickpea Burgers with Yogurt Sauce

These vegetarian burgers are delicious with the spiced yogurt sauce, a dollop of hummus and a drizzle of Sriracha sauce over a bed of arugula. These can also be a delicious portable meal by stuffing the burger and all the fixings into flatbread or a pita pocket and served at room temperature.

Course Main Course, vegetarian
Keyword curry spiced burger
Author Christina Shoup

Ingredients

Yogurt Sauce

  • 1 cup plain, whole milk Greek yogurt
  • 1 tsp curry powder
  • 1 lime zested, half of the lime juiced
  • ½ tsp kosher salt

Burgers

  • 1½ cup cooked rice, quinoa or blend I like to use precooked Seeds of Change Organic Quinoa & Brown Rice with Garlic
  • 2 15.5 ounce cans garbanzo beans, rinsed and drained
  • ½ cup chopped scallions
  • ¼ chopped cilantro
  • ½ cup shredded carrots
  • 1 tbsp minced jalapeño pepper
  • 2 tbsp tahini
  • 1 tbsp curry powder
  • kosher salt
  • olive oil

Instructions

  1. In a small bowl, combine ingredients for the yogurt sauce and set aside while you prepare the burgers.

  2. In a food processor, add garbanzo beans, scallions, cilantro, carrots, jalapeño pepper and tahini and pulse until a chunky mixture forms. Transfer mixture to a large mixing bowl. Add ⅓ cup of the yogurt sauce, rice or quinoa, curry powder and 1 tsp kosher salt to the mixture and combine.

  3. Using a ⅓ cup, scoop and form burgers. If time allows, chill the burgers for 30 minutes before cooking. It's not necessary but can make it easier to flip while cooking. You can also freeze the burgers at this point. Just thaw when ready to use.

  4. To cook, heat a nonstick skillet over medium and coat the bottom of the pan with a thin layer of olive oil. When the oil is hot but not smoking, add the burgers and cook until each side is lightly golden, about 4-5 minutes per side. Transfer burgers to a paper towel lined baking sheet and sprinkle with kosher salt. Serve with yogurt sauce.

    Makes about 8-10 burgers

Roasted Grass-Fed Meatballs

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Meatballs are a good idea no matter the season. They are quick to make, freezer friendly, and make great leftovers. I keep several pounds of local omega-3 rich grass-fed ground beef in my garage freezer at all times. It’s a staple for weeknight meals including these meatballs as well as quick tacos, skillet meals and salads. It’s my favorite “fast food” and one that keeps my family fed and nourished.

I’ve finally landed on a meatball recipe that I have been playing with for quite awhile and I’m happy to share it with you. It’s a few different recipes and techniques put together that I think make the most flavorful, tender meatballs. A few key components to this recipe that make it work great – sauteing the onion, garlic and seasonings along with toasting the panko produces much more flavor than raw onions, garlic and soaked bread. The addition of ricotta as well as a light hand while mixing makes a light and tender meatball. The addition of an acid as well as umami rich Worcestershire sauce are unique additions that one of our local restaurants uses. Finally, a cooking technique I learned that doesn’t involve getting my stove all messy from browning meatballs in oil – cooking the meatballs in muffin tins. The rendered fat essentially bastes the meatball to keep it from drying out while the top gets nice and browned.  

I hope you get a chance to make this recipe – it makes 24 meatballs and can be easily cut in half, but with them being so freezer friendly, save some for later or share some with a friend!

Cheers,

Christina

Toasting the breadcrumbs along with the onions, garlic and spices adds tons of flavor
Spring loaded scoop makes similar sized meatballs that cook evenly
Brush with olive oil to help brown the meatballs
Browned meatballs get a quick bath in warm marinara sauce – my favorite is Rao’s Marinara
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Roasted Grass-Fed Meatballs

Meatballs are a great make ahead dish and this is my go-to recipe. Taking a few minutes to saute the onions, garlic and panko makes for a flavorful, well seasoned meatball. Perfect next to a side of pasta and broccoli but equally tasty stuffed into toasted garlic bread with melted mozzarella cheese.

Servings 24 meatballs
Author Christina Shoup

Ingredients

  • 2 tbsp extra virgin olive oil
  • ½ cup red onion, minced
  • 1 tsp kosher salt
  • ½ tsp freshly ground black pepper
  • 4 cloves garlic, minced
  • 2 tsp Italian seasoning
  • ½ tsp red pepper flakes
  • 1 cup panko bread crumbs
  • 2 lbs grass-fed ground beef
  • ¾ cup whole milk ricotta
  • 3 eggs, beaten
  • 1 tbsp Worcestershire sauce
  • 1 tbsp apple cider vinegar
  • ¼ cup minced fresh parsley
  • ¼ cup minced fresh basil
  • ½ cup freshly grated parmigiano reggiano
  • 2 tbsp extra virgin olive oil, for brushing
  • For serving: Chopped parsley, marinara sauce, grated parmigiano reggiano

Instructions

  1. Preheat oven to 375°.

  2. Heat the olive oil in medium skillet over medium-low heat. Add red onions, salt and pepper and saute until tender. Add garlic, Italian seasoning, and red pepper flakes and saute for 1 minute. Add panko and cook until slightly golden. Remove from heat and let cool.

  3. In a large mixing bowl, add the ground beef, ricotta, eggs, Worcestershire sauce, apple cider vinegar, parsley, basil and cheese. Using clean hands, thoroughly mix the ingredients. Add the cooled panko mixture and incorporate all the ingredients – do not overmix.

  4. To cook meatballs, use a spring loaded scoop to form a round a little larger than a golf ball, about 2 ounces. Place in a greased muffin tin and brush with olive oil and bake about 30 minutes. Meatballs are finished when they have an evenly browned surface and the internal temperature has reached about 150°.

  5. To serve: Transfer meatballs to a pan of warm marinara sauce and simmer for a few minutes. Top with parsley and grated parmigiano reggiano.

Recipe Notes

To freeze meatballs: place raw meatballs on a small sheet pan and once frozen, transfer to a zip top freezer bag.  Meatballs can be cooked from frozen but will take a little longer.  

Sugar Cookie Cut Outs

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The Christmas season would not be the same without these cookies! I’ve been making them since my kids were little and it’s always a fun project to look forward to. One year, as a new teacher, (my OG kids!) I made this recipe and baked trays and trays of these holiday, winter-themed cookies. We drank hot chocolate, listened to holiday music and decorated cookies and I just knew it was something I’d love doing with my own kids one day.

Over the years I’ve perfected the easiest way to make this project FUN, and not just a big, floury, sugary, food dye mess. If you’re able to plan ahead a bit, think about your cookie project in steps, on different days, if possible.

Step 1: Make the dough and wrap in plastic wrap. Refrigerate both disks or put one in a ziplock bag and freeze to use at a later date. I’ve had good results using this frozen dough to make Valentine hearts 6-8 weeks later! Pull the frozen dough from the freezer about an hour before you want to use it.

Step 2: Roll out dough and cut out into desired shapes. Bake and cool. These can now be stored for a day before you want to frost them.

Step 3: Make frosting and decorate. For maximum freshness, give these away the day you frost them. They can be enjoyed for days if kept in an airtight container.

These cookies are the perfect accent to a cookie gift box. The beautiful bold colors come from gel food coloring, one I prefer to liquid. Crushed candy canes, sprinkles and colored sugars all make fun accents. If working with kiddos – a plastic table cover, disposable knives and bowls and even rimmed baking sheets to decorate in help contain the mess, I mean fun!

Cheers and happy baking!

Christina

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Sugar Cookie Cut Outs

This recipe comes from my family cookbook growing up and it's been a family tradition in my own home since my kids were little. The recipe makes two disks of dough, so if you're planning cookie plates to give away, make and bake the entire recipe. Alternatively, plan to freeze one of the disks of dough for a fun project at a later date – snowflakes in January or hearts in February.

Course Dessert
Servings 4 dozen
Author Christina Shoup

Ingredients

Cookie dough

  • 3 ¾ cups flour
  • 2 ½ tsp baking powder
  • ½ tsp salt
  • 1 ½ cups sugar
  • ⅔ cups butter room temperature
  • 2 eggs room temperature
  • 2 tbsp milk
  • 1 tsp almond extract can use vanilla

Icing

  • 1 ½ cups confectioners' sugar
  • 3 tbsp butter room temperature
  • ¼-½ tsp almond extract can use vanilla
  • 1 tbsp milk
  • pinch of kosher salt
  • food coloring

Instructions

Dough:

  1. In a medium bowl, combine flour, baking powder and salt. Set aside.

  2. In a large bowl or stand mixer fitted with a paddle attachment, cream butter and sugar. Beat at medium speed until light and fluffy, scraping the bowl as needed.

  3. Add eggs one at a time, mixing well after each addition.

  4. Add milk and almond extract and mix until combined.

  5. With the mixer on low, add dry ingredients to wet ingredients.

  6. Shape dough into two disks and wrap each in plastic wrap.

  7. Refrigerate for 2-3 hours until easy to handle.

To make cookies:

  1. Preheat oven to 400°

  2. Lightly grease cookie sheets or line with parchment paper.

  3. On floured surface, roll one of the disks till ⅛” to ¼” thick. Keep extra dough in the refrigerator until ready to use.

  4. With floured cookie cutters, cut into various shapes. Gather scraps and re-roll dough to cut out more cookies.

  5. Place them on cookie sheets, ½” apart.

  6. Bake for 6-8 minutes, or until very lightly browned.

  7. Move cookies to baking rack and cool completely before frosting.

Icing

  1. Combine confectioners' sugar, butter, extract and milk, beating until creamy.

  2. If necessary, add a few more drops of milk to reach desired spreading consistency.

  3. Divide frosting into as many bowls as you want colors. Mix in food coloring as desired.

  4. Spread frosting over cooled cookies and add any additional sprinkles or decorations when frosting is still wet.