Pumpkin Muffins

2 c canned pumpkin puree (not pumpkin pie filling)
4 eggs
1/3 c olive or canola oil
1/2 c milk
1/2 c applesauce
1/2 c white sugar
1/2 c brown sugar
2 c whole wheat flour
1 c oatmeal
1 tsp salt
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp cloves
1/4 tsp ground ginger
1/2 c chopped walnuts
1/4 c raw pumpkin seeds
1/2 c raisins
pumpkin seeds for garnish (optional)

Heat oven to 350F.  Spray muffin tins with non-stick spray (18-24 cups).

Combine pumpkin, eggs, oil, milk, applesauce, sugars in large bowl.  Combine dry ingred, walnuts, pumpkin seeds and raisins.  Add to wet ingred and combine just until mixed.  Spoon into prepared tins.  Garnish tops with pumpkin seeds.  Bake at 350F for 20-25 mins.  Cool in pan for 5 mins.  Remove to rack to cool and enjoy.

Depression-Era Fruit Cake

Here is another vintage recipe from my great-grandmother.  Definitely comfort food, and not a clean eat.  This is a must-have at Christmas in my household, although it is good at any time of the year. Smells absolutely fabulous when it is baking. 

2 c sugar
2 c cold water
1 tbsp butter
2 c raisins*

Boil for 5 mins.  When cool, add:

3 c white flour
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1 tsp allspice
1/4 tsp cloves

Mix until smooth.  Pour into large, greased loaf tin.  Bake at 350F for 90 mins.  The loaf will be dense, with a thick crust.  Can also be baked in greased muffin tin or individual mini-loaf tins, for about 30-40 mins. 

*You can also use 2 c of various dried fruit, such as golden raisins, sultanas, dark raisins, currents, craisins, chopped dried apricots, etc.

Pam's Little Protein Muffins

This is a super-easy recipe, and is a nice change of pace from plain oatmeal and egg whites.  If your diet allows, get creative and add in chocolate chips, dried fruit, sweetener, coconut or even an egg yolk.  This is the stripped-down clean version.

1/2 c whole oats
1 tbsp ground flax
1 tsp cocoa
1/2 tsp cinnamon
1/2 tsp baking powder
1/2 tsp vanilla
1/2 c liquid egg whites (or about 6 whites from eggs-in-shell)
6 walnut halves, chopped

Blend all ingred except walnuts (and any add-ins) in magic bullet or blender until smooth.  Pour into 3 muffin cups sprayed with no-stick spray and top with walnuts (and add-ins).  Bake at 350F for 15 mins.  Makes three muffins, which is one serving.  Enjoy!

Clean-Eatin' Asian-Style Soup

As some of you know, competition dieting can get pretty boring so it helps to be a bit creative in the kitchen.  Here is a new Pam-creation that is right on point for my diet, and can be adjusted to add more, less or no carbs. 

5 oz raw lean beef, such as flank steak or inside round
1 1/2 c water
One clove garlic, minced
1 tsp minced ginger
3-4 drops fish sauce
1 tbsp low sodium soy sauce
1 tbsp lime juice
1/2 tsp thai seasoning (or 1/2 tsp chinese 5-spice)
Red pepper flakes, to taste
1 green onion, cut on the bias
2-3 heads baby bok choy, coarsley chopped
1 stalk celery, thinly sliced
1/2 c cooked brown rice (soba or glass noodles work well, too)
Sriracha sauce to taste
Cilantro to taste

Cut beef into very thin strip.  Add to medium saucepan with water, garlic, ginger, fish sauce, soy sauce, lime juice, red pepper flakes and thai seasoning.  Bring to boil, cover and simmer about 10 mins.  Add green onion and celery.  Simmer 3 mins.  Add bok choy and cooked rice.  Simmer two more mins.  Place in bowl and add srirachi sauce and fresh cilantro to taste.

Makes one very large serving, or two smaller ones. Enjoy!

Pam's World Famous Baked Beans

This recipe can be made sweet or savoury, and the ingred can be changed to suit whatever you have on hand.  This is often a special request anytime we attend a pot luck barbeque.  Here is my favourite "sweet" version.

3 cans baked beans in tomato sauce (or any variety/combination, such as pork'n'beans, bean with molasses, or beans with maple syrup.  I usually use one can of maple syrup beans and two cans of beans in tomato sauce)
1/2 sweet onion, finely diced
1 clove garlic, crushed
1 small can tomato sauce
1/4 c brown sugar
1/4 c maple syrup or molasses or a combination of both
1/2 tsp ground ginger
1 tbsp Worcestershire sauce
3-4 drops liquid smoke
salt and pepper to taste

Combine all ingred in a large casserole dish.  Bake uncovered at 350 for 1 1/2 hours.  Stir every 30 mins.  Cover and let stand for 15 mins before serving.

Makes about 8 servings.  Keeps well in the fridge for several days. Also freezes well. 

If wanting savoury instead of sweet, omit maple syrup/molasses and ginger, and add chili sauce and hot sauce to taste.  Ground beef or sausage meat can also be added for extra body.  Dry onion soup mix can also be substituted for the onion for a change of pace. 

Enjoy and have fun experimenting!

Mrs. Hayes' Chocolate Cake

This is an old family recipe from the turn of the century.  Mrs. Hayes was a neighbour of my great-grandmother back when they lived in New Brunswick.  This recipe calls for lard as the fat source, but you can use butter, margarine or shortening instead.  I use butter but for best results, lard is the way to go.

Cream together:
1/2 c lard
1 c sugar

Lightly beat 2 eggs and add to creamed mixture

Combine:
1 3/4 c flour
1/2 tsp salt
1 tsp baking soda
2 tsp baking powder
2 heaping tbsp cocoa

Add dry ingred to creamed mixture alternately with a total of 1/2 c milk (ie 1/4 c milk each add), beginning and ending with dry ingred.  Pour 1 c boiling water over mixture and mix well.

Bake in greased 8"x8" pan for 40-45 mins.  Frost as desired (I like peppermint!)

Crispy Drumsticks

1/4 c fine dry bread crumbs (panko crumbs work well, since they stay crunchy)
1/8 tsp garlic powder
1/8 tsp onion powder
1/8 tsp marjoram
1/8 tsp thyme
1 egg white, lightly beaten
1 tbsp milk
8 chicken drumsticks, skinned (or other chicken parts:  thighs, wings, breasts - whatever you have on hand, as long as it is skinned)

Combine first 5 ingred in shallow dish.  Combine egg white and milk in small bowl.  Dip each chicken piece in milk mixture, then into crumb mixture.  Place in baking dish coated with no-stick spray.  Bake uncovered at 350f for 40-45 mins,