Tag Archives: #wholegrain

Whole Wheat Broccoli Cheese Hand Pies

Broccoli cheese calzone is a regular on the dinner menu in my house because it’s easy to make, takes just three ingredients, and everyone likes it. Check, check and check! In fact, I make the large calzone so often that I thought it was high time to shake it up. The result: Whole Wheat Broccoli Cheese Hand Pies. More fun, and even better for you. And perfect for a Meatless Monday meal!

Whole Wheat Broccoli Cheese Hand Pies are fun to eat, and good for you, too!

The recipe is really not a recipe at all.

All you need is 10 cups chopped, cooked 1-inch broccoli florets, 1 pound of whole wheat pizza dough, 16 ounces of sharp cheddar cheese (you can use pre-shredded cheese, block cheese cut into thin slices, or a mixture), and 3 teaspoons olive oil, which is optional.

That’s it!

Heat the oven to 400˚F. Line a large baking sheet with parchment paper.

On a lightly floured surface, roll the dough out to 1/4-inch thickness. Cut into 8, 7-inch circles.  I use an inverted bowl to do this. You may need to gather up the dough and roll it out again to make eight circles.

Place half the cheese on the rounds to within a half inch of the edge of the dough. The cheese forms a barrier between the dough and the broccoli to keep the hand pie from getting soggy.

Don’t worry about the cheese. Use whatever type you have on hand.

Top with the remaining cheese.

Fold the dough in half over the broccoli and cheese filling, and seal the edges with the tines of a fork. They’re messy, so no need to be super neat about the filling!

Gently place the hand pies on to the baking sheet. Brush with olive oil for a more golden glow, if desired.

Whole Wheat Broccoli Cheese Hand Pies are cute, a bit messy, and delicious!

Cook for 15 to 20 minutes or until golden brown.

Whole Wheat Broccoli Cheese Hand Pies are a portable feast. Pair leftovers with fruit for lunch.

No Added Sugar Banana Raisin Oatmeal Cups

I love muffins, but I don’t love the huge, high-calorie coffee shop and supermarket versions filled with refined carbohydrates and not much else in the way of nutrition. I bake a batch of these simple, no-added sugar oatmeal cups on the weekends to have as part of breakfast or for snacks all week long. I hope you enjoy them as much as we do!

No Added Sugar Banana Raisin Oatmeal Cups

No Added Sugar Banana Raisin Oatmeal Cups get their sweetness from fruit.

Why are these “muffins” better than most? In addition to having no added sugar, they use oatmeal, a more nutritious, whole grain, instead of white flour, and offer heart-healthy fat. Bananas and raisins supply vitamins, minerals, and fiber. Walnuts add even more heart-healthy fat, as well as fiber, and protein, too.

No Added Sugar Banana Raisin Oatmeal Cups

Makes 16 servings.

3 cups oats, uncooked

1/2 teaspoon salt

2 teaspoon baking powder

1/2 teaspoon ground cinnamon, optional

3 ripe medium bananas, mashed well

1/4 cup canola oil

2 large eggs

1 teaspoon pure vanilla extract

2 cups 1% low-fat milk

1/2 cup raisins

1/2 cup chopped walnuts, optional

Preheat oven to 350˚F. Spray muffin tin with cooking spray. (I find this works better than lining the pan with paper liners because the muffins tend to stick to the paper.)

In a large mixing bowl, combine the oats, salt, baking powder, and cinnamon. Set aside.

In a separate large mixing bowl, whisk the mashed bananas, oil, eggs, and vanilla extract until well combined.  Whisk in the milk.

Pour the banana mixture into the oats mixture. Add the raisins. Stir well to combine. The batter has a lot of liquid in it, so don’t worry if it looks soupy.

Fill the muffin cups nearly to the top with batter (a scant 1/4-cup full).

Bake for 16 to 18 minutes or until set.  Remove from the oven and place on a wire rack for 5 minutes, with the muffins still in the pan. Remove the muffins from the pan and allow them to cool on the wire rack. Place in an airtight container and store in the refrigerator.

Per serving (made without walnuts): Calories: 145, Carbohydrate: 21 grams, Fiber: 2 grams, Protein: 4 grams, Fat: 6 grams, Saturated fat: 1 gram, Cholesterol: 28 milligrams, Sodium: 157 milligrams, Calcium: 80 milligrams.

No Added Sugar Banana Raisin Oatmeal Cups

With or without walnuts, No Added Sugar Banana Raisin Oatmeal Cups are better for you than store-bought muffins.

Per serving (made with walnuts): Calories: 169, Carbohydrate: 22 grams, Fiber: 3 grams, Protein: 5 grams, Fat: 8 grams, Saturated fat: 1 gram, Cholesterol: 28 milligrams, Sodium: 157 milligrams, Calcium: 90 milligrams.

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