Fava Beans & Chickpeas with Lemon juice and Crushed Garlic (Foul Mudammas)

Foul Mudammas is a traditional Lebanese breakfast or brunch. It’s typically made with just fava beans, but I like to add garbanzo beans as well. It’s a delicious, lemony, creamy bean dish, rich with olive oil and a nice bite of garlic.
  • 1 can fave beans (see photo below), drained
  • 1 can garbanzo beans, drained
  • 2 cloves garlic, smashed
  • 1/2 teaspoon salt, more to taste
  • Juice of 1 lemon, more to taste
  • 1 tablespoon olive oil, more for serving
  • Fresh tomatoes and parsley for serving

Directions

  1. Smash the garlic with a few pinches of salt with a mortar and pestle. Add the lemon juice; allow it to sit while preparing the beans.
  2. Add beans to a medium pot and barely cover with water; cook until boiling; reduce heat and simmer for 15 minutes to soften beans.
  3. Drain the beans, reserving the water. Return the beans to the pan. Gently smash some of the beans to create a creamy consistency. Add the garlic, lemon juice and olive oil. Taste for salt and lemon. Add water until the desired consistency (I like it soupy, as pictured).
I like Indo European Garbanzo beans because they are small. Any canned Fava beans should be fine.



Lemon Ricotta Pancakes

There are two recipes here – one by Americas Test Kitchen and an easier one by Bobby Flay. Depending on the amount of time you have, both are delicious.

Recipe by Bobby Flay

Ingredients

  • 3/4 cup all-purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 2 tablespoons sugar
  • 1 cup ricotta cheese
  • 2 eggs
  • 2/3 cup milk
  • 1 lemon, zested and juiced

Directions

  1. Preheat a nonstick griddle or pan,
  2. Combine flour, baking powder, nutmeg, salt, and sugar in a small bowl.
  3. Whisk together the cheese, eggs, milk, lemon juice and zest in a large bowl.
  4. Whisk the flour mixture into the wet ingredients until just combined.
  5. Brush the hot griddle with butter.
  6. Using 1/4-cup measureportion batter into pan in 3 places. Spread each portion into a 4 inch round.
  7. Cook until edges are set and first side is deep golden brown, 2-3 minutes. Flip and repeat until second side is golden brown.

Recipe by Americas Test Kitchen

Ingredients

  • 2/3 cup all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup whole-milk ricotta cheese
  • 2 large eggs, separated, plus 2 whites (I skip the extra whites)
  • 1/3 cup whole milk (2% is fine too)
  • 1 teaspoon grated lemon zest plus 4 teaspoons juice (I prefer 3 teaspoons juice)
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons unsalted butter
  • 1/4 cup sugar
  • 1-2 teaspoons vegetable oil (only needed if sticking to pan)

Directions

  1. Whisk flour, baking soda, and salt together in medium bowl and make a well in the center.
  2. Add ricotta, egg yolks, milk, lemon zest and juice, and vanilla and whisk until just combined.
  3. Gently stir in butter.
  4. Using stand mixer fitted with a whisk (or a hand mixer), whip egg whites on medium-low speed until foamy, about 1 minute.
  5. Increase speed to medium-high and whip whites to soft, billowy mounds, about 1 minute.
  6. Gradually add sugar and whip until glossy, soft peaks form, 1 to 2 minutes.
  7. Transfer one-third of whipped egg whites to batter and whisk gently until mixture is lightened.
  8. Using a rubber spatula, gently fold remaining egg whites into batter.
  9. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium heat until shimmering. Using paper towels, wipe out oil, leaving a this film on bottom and sides of pan.
  10. Using 1/4-cup measure portion batter into pan in 3 places. Spread each portion into a 4 inch round.
  11. Cook until edges are set and first side is deep golden brown, 2-3 minutes. Flip and repeat until second side is golden brown.

Healthy Breakfast Muffins

Ingredients

  • 2 ripe bananas (or additional 2/3 cup of pumpkin puree)
  • 1 cup whole wheat pastry flour
  • 1/2 cup all purpose flour
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 teaspoon kosher salt
  • 10 dates, pitted
  • 1/4 cup extra virgin olive oil
  • 1 cup pumpkin puree or sweet potato puree
  • 1 cup garbanzo beans
  • 2 teaspoons vanilla extract
  • 1/3 cup maple syrup (or sugar)
  • 1 egg
  • 1/2 cup milk
  • 1 cup rolled oats
  • 1/2 cup nuts
  • 1 chopped apple or zucchini or carrot, shredded in a box grater

Directions

  1. Preheat oven to 400-F. Grease muffin tin or use muffin liners.
  2. In a large bowl smash bananas with a fork.
  3. Over the bananas, sift dry ingredients. Set aside.
  4. In a food processor, mix dates, oil, pumpkin, garbanzo beans, vanilla, syrup, egg, and milk.
  5. Add to the bowl with dry ingredients and mix well.
  6. Stir in zucchini, oats, and nuts. Mix until combined.
  7. If the mixture seems dry add up to a 1/4 cup more milk.
  8. Bake for 18 minutes.
Note – these muffins are not very sweet. I find with baked goods that are low in sugar, they taste sweeter when cold, so I like to store these muffins in the fridge.


Overnight Sourdough Waffles

Overnight Sourdough Waffles - Crisp, light, tender and airy, with a hint of tang.
Overnight Sourdough Waffles – Crisp, light, tender, and airy, with a hint of tang. 

Makes 7 waffles

Ingredients

Night before:
  • 2 oz butter (4 tablespoons)
  • 1 cup milk
  • 9 oz sourdough starter (fully hydrated at a 60% water/40% flour hydration) (1 cup)
  • 1 teaspoon salt
  • 1 tablespoon brown sugar, packed
  • 6 oz all purpose flour (1.5 cups)
In the morning:
  • 2 eggs
  • 1/4 teaspoon baking soda

Directions

The night before…

  1. Melt the butter.
  2. Stir in the brown sugar and cold milk and salt.
  3. Add the starter and mix well. Cover and let sit at room temperature 8 hours or overnight.

In the morning…

Start heating a waffle iron.

Add the eggs and baking soda and mix well. Pour 1/2 cup batter into each side of the waffle iron. Mine looks like this.

Makes 3 full and 1 half waffles.


Overnight Baked Oatmeal

Adapted from Amish Baked Oatmeal.

Ingredients

  • 2 large eggs
  • 6 tablespoons brown sugar
  • 1.5 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 2 teaspoons vanilla
  • 3 tablespoons butter
  • 1/4 teaspoon salt
  • 1 1/4 cup milk
  • 3 cups old fashioned oats
  • 1/2 cup fresh blueberries

Directions

  1. In a mixing bowl, combine eggs, brown sugar, baking powder, vanilla, cinnamon, and salt. Mix well.
  2. Whisk in butter and milk. Stir in the oats and fold in the blueberries.
  3. Pour into a greased, 9×9 inch baking dish.
  4. Cover and refrigerate overnight.
  5. The next morning, bake, uncovered, at 350 for 30-40 minutes, or until set in the middle.
  6. Serve hot with cold milk poured over.

*To increase fiber – Use 2.5 cup oats, 1/4 cup oat bran, 2 T flax, 2 T wheat germ.


Healthy Pumpkin Oat Refrigerator Muffins (vegan/gluten free)

Vegan, gluten free, no refined sugar, and no oil!

Adapted from Detoxinista

Makes 12 mini muffins.

Ingredients

  • 8-9 pitted medjool dates (6 oz)
  • 1/2 cup pumpkin purée
  • 1 egg (or flax “egg” (1 tablespoon flax mixed with 2.5 tablespoons water—let sit for 3 minutes)
  • 2 tablespoons water
  • 1 teaspoon pumpkin pie spice
  • 1/4 teaspoon kosher salt
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/3 cup cranberries
  • 1/3 cup pumpkin seeds

Directions

  1. Pre-heat oven to 350-F.
  2. In a food processor mix the dates, pumpkin, flax “egg” (or regular egg), water, pumpkin pie spice, baking soda, and vanilla until well blended. Add the oats and blend until a batter is formed. If the mixture seems very thick add water, 1 tablespoon at a time, to help thin it out a bit.
  3. Stir in the pumpkin seeds and cranberries, leaving out a few to sprinkle on top.
  4. Fill muffin tins almost all the way to the top. Bake until the muffins have risen and feel firm when you lightly touch them in the center, about 15 minutes for mini and 20 minutes for standard.
  5. For best results refrigerate until completely chilled before serving. They are moister and sweeter when they are cold.

To make into bars: Spread the batter evenly on a parchment lined baking pan or dish. I use one approximately 8 x 9.5. Sprinkle with a few cranberries and pumpkin seeds. Bake for 20 minutes. Allow to cool completely. Store in the refrigerate for a few weeks. They taste best cold!


Creamy Brown Rice Pudding

Creamy, delicious and nutritious.

Ingredients

  • 1 cup uncooked short grain brown rice
  • 1 cup milk
  • 1 cup water
  • 1/4 cup coconut palm sugar or brown sugar
  • 1 cup water
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1 tablespoon butter (optional)
  • 1 egg yolk (optional)
  1. Add rice, water, and milk to a saucepan and bring to a boil. While you are waiting for it to come up to temperature, add in the cinnamon and coconut palm sugar.
  2. Reduce the heat and simmer, covered, until the liquid is absorbed. note: I’m not sure how long this will take. The one and only time I made this recipe, I had to leave the house before the liquid had absorbed, so I threw it in a 225 degree oven for about an hour. When I came home it was ready for the next step.
  3. Raise the heat to medium/low and stir in about 1/4 milk. At this point temper the egg and add it. Cook it down for a minute. Continue to add milk and heat through until it becomes the desired consistency. Keep in mind, this will thicken as it cools. I like mine really creamy. I add even more milk when I take it out of the refrigerator if it seems to have thickened up too much. 
  4. Remove from heat. Add vanilla and butter, if using.

Serve hot or cold – for dessert or breakfast!


Pumpkin Pie Chia Seed Pudding

Makes 4 servings: 130 calories – 6 grams fiber! – 6 grams protein!

Ingredients

  • 1.5 cups milk
  • 3/4 cup pumpkin puree
  • 1/4 cup chia seeds
  • 2 tablespoons maple syrup (might need more sweetener if not served along with whipped cream)
  • 1 teaspoon vanilla
  • 1/4 teaspoon pumpkin pie spice
  • Pinch of salt
  • Whipped cream for serving.

Directions

  1. Add all ingredients to a bowl and stir.
  2. Let it sit 5 minutes and stir again to break up any clumps that form. Refrigerate overnight or a minimum of 3 hours. For a smooth pudding, put in a blender before refrigerating.
  3. If serving for dessert I like to add a bit of whipped cream and cacao nibs.