Dried Plum and Walnut Empanadas with Goat Cheese

"I received free samples of California Dried Plums mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensate for my time."

     The California Dried Plum Board is challenging us Recipe Reduxers to develop a healthy and delicious recipe using dried plums. Dried plums are a great snack, but I'll admit I have never used them to cook with. But boy have I been missing out!  Dried plum are super versatile. They can be used as a substitute for fat and sugar in baked goods, added to salads, yogurt or cereal, and even made into sauces and marinade for a savory dish. The options are endless!

     Also, did you know dried plums help to support healthy bones?! Research shows that just one serving of dried plums (about 4 to 5 dried plums) may be effective in preventing bone loss in older, postmenopausal women. And even if your not postmenopausal or a women it can't hurt to get your daily dose of dried plums!

     With today being Cinco de Mayo, I decided to use the dried plums to make a mexican style sweet empanada. The filling is made with dried plums, walnuts, cinnamon and brown sugar. To compliment the sweetness of the plums I added some goat cheese, and oh boy do they work well together!! The filling is wrapped with my quick pastry dough made with only white whole wheat flour and vegetable oil! Super simple to make and a healthy alternative to regular pastry dough which is typically full of trans fats.

   
     After forming the empanadas, I baked them in the oven at 375 degrees for 20 minutes. They came out warm, flakey and delicious! These empanadas are like personal mini pies that are packed with nutrients and are actually good for you!

Dried Plum and Walnut Empanadas with Goat Cheese

Servings: 4 (makes about 12 Empanadas)

Ingredients

Pastry Dough

• 1 cup white whole wheat flour
• 1 cup all purpose flour
• 1/2 teaspoon of salt
• 1/2 cup vegetable oil
• 5 tablespoons water

Filling

• 1/2 cup dried plums
• 1/3 cup walnuts, roasted
• 1/4 cup brown sugar
• 1/4 teaspoon cinnamon
• 1-2 tablespoons water
• 2 ounces of goat cheese
• 1 egg, whisked

Directions

Pastry Dough

1. In a medium size bowl mix together flour and salt. They mix water and oil then add to flour until just combined.  Gather dough into two balls and knead each ball for about one minute. Then cover in plastric wrap and chill in the refrigerator for 30 minutes.

2. While dough is chilling combine all filling ingredient except for goat cheese in a food processor until smooth.
Empanadas

3. Preheat oven to 375 degrees. 

4. Remove dough from the refrigerator.  With a floured rolling pin, roll out one dough ball into a 12 inch round about 1/8 inch thick on a lightly floured surface. Cut out rounds with 3 inch flour cookie cutter. (I used a glass that was about 3 inches in diameter) 

5. In the center spread about 1 teaspoon goat cheese, then top with about 2 teaspoons of dried plum and walnut mixture. Brush egg wash halfway around the edge, then fold dough over forming a half moon shape. Seal the edges with a fork then cut three slits in the top of pastry. Lastley, lightly brush egg wash over the top of the pastry.
6. Repeat for second dough ball.

7. Place pastries on baking sheet and bake for 20 minutes. 

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Pina Colada Brown Rice Porridge

      “By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and am eligible to win  prizes associated with the contest. I was not compensated for my time.”

      In honor of National Nutrition Month, the USA Rice Federation is challenging us “recipe reduxers” to come up with a healthy recipe using US grown rice. Rice often gets little praise with all those other super grains out there these days, but rice provides us with many nutritional benefits. Rice is naturally gluten free, low in fat and sodium free and provides high quality protein. Whole grain varieties like brown rice, are high in fiber which can help reduce your risk of chronic disease like heart disease, diabetes and certain cancers. Rice is also convenient and affordable and super versatile in the kitchen.

    

       Rice is often used as a side dish or in an entrée, but rarely is it used as a breakfast food. But, why not?! I am a big fan of rice pudding and thought how about a rice porridge for breakfast? And with my recent trip to Panama and love for tropical fruits I was inspired to make a Pina Colada version of rice porridge. I ended up using leftover brown rice I had from the night before, cooking it with coconut milk and pureed banana and pineapple. For additional crunch and texture I topped it all off with banana slices, almonds and coconut flakes. It ended up being perfect hot for breakfast and just as great cold for a snack the next day. Both ways were equally delicious and definitely made me feel like I was back on the sandy Panama beaches!

Pina Colada Brown Rice Porridge

Servings: 2

Ingredients

• 1 1/2 cups cooked brown rice
• 1 cup unsweetened coconut milk
• 1 banana, divided
• 1/2 cup pineapple (fresh or frozen)
• 1 tablespoon coconut sugar ( or honey)
• Toppings: shredded coconut and almonds (optional)

Directions:

1. In a food processor or blender mix together pineapple and half of the banana. 

2. In a medium saucepan, over medium heat, add in cooked rice, coconut milk and fruit blend. Bring to a boil then reduce heat to low and simmer for 20-25 minutes or until desired consistency is reached.

3. Once cooked add in sugar.

4. Serve hot or cold and top with  shredded coconut, sliced almonds and slices of remaining banana.

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Chocolate Peanut Butter Banana Smoothie

I've got one more chocolate recipe for you this month that you can enjoy anytime of day!

     This month's recipe redux theme is asking us to create a recipe using our favorite chocolate pairing. The first thing that came to my mind was my love for chocolate with peanut butter and banana. This perfect trio makes an appearance in my day at least once or twice a week. Whether its peanut butter dipped in chocolate and peanut butter or all three baked into pancakes, bread or cookies.
     One of my favorite ways to enjoy these ingredients is in a smoothie. My Peanut Butter Banana Smoothie makes a perfect pre or post work out snack, dessert or meal replacement shake. The banana gives it a smooth silky texture while the peanut butter and chocolate work together to give this shake a rich flavor.

    This shake also makes a great on-the-go breakfast. Perfect on those days when you need a little chocolate to get you going in the morning!

Chocolate Peanut Butter Banana Smoothie

Ingredients

• 1 frozen banana
• 1 tablespoon natural peanut butter
• 1 tablespoon unsweetened cocoa powder
• 5.3 ounce container of vanilla greek yogurt, non-fat
• 1 teaspoon honey
• 1/3 cup almond milk

Directions:

1. Cut banana into 6-8 pieces. Place in blender along with remaining ingredients. Blend until smooth.

Serving Suggestion:
 1 serving for meal
 2 servings for snack

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Homemade Granola Bars

     Granola bars are one of my favorite on the go snacks. Not only are they tasty but easy to transport and enjoy on the go. As we all know, granola bars can be high in calories, but one benefit of granola bars is that they are perfectly portioned to prevent over indulgence. For my next recipe creation, I made my own granola bars using a few simple ingredients found in my pantry (and I bet yours too!).

     Too cut back on the calories and added sugars, I used just enough honey for a touch of sweetness and to help bind the oats. One of these granola bars contains only 165 calories, which is the perfect amount for a snack! For an even lower calorie version you can replace half of the oats with special K or another low sugar cereal  (i.e cheerios, corn flakes, bran cereal, rice crispies etc.)

Trail Mix Granola Bars

servings: 10
time: 30 minutes

Ingredients

• 1 1/2 cups of old fashioned oats (can replace 3/4 cup of oats with other low sugar cereal)
• 1/2 tsp ground cinnamon
• 1 tsp vanilla
• 1/4 cup almonds
• 1/4 cup craisins
• 1/4 cup dark chocolate chips (optional)
• 3 Tbsp honey (can substitute with maple syrup or agave nectar)
• 1/4 cup natural peanut butter (can substitute with almond butter)

Directions

1. Toast oats on a baking sheet in a 350 degree oven for 15 minutes, until oats are golden brown.

2. In a medium size bowl mix oats, cinnamon, almonds, and craisins together.

3. In a small sauce pan heat up peanut butter, honey, and vanilla stir until combined and smooth.

4. Pour peanut sauce over oat mixture and mix until combined.

5. Line a 8x8 baking dish with parchment paper, so the granola bars are easy to remove.

6. Place granola mixture into lined baking dish and press down firmly with hands or spatula until mixture is evenly spread out.

7. Place baking dish in freezer for 15-20 minutes to allow bars to harden, then remove and cut into 10 peices.

9. Place bars in air tight container and enjoy within the week. 

(To extend shelf life, place container in freezer. Take out 10-20 minutes before eating to thaw. )