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Healthy New Year

Healthy New Year

  |   BFF's Blog, BFF's Recipes   |   No comment

We hope that you are settling into a healthy, happy new year. If you are like many of us, you’re trying to make January (if not the entire year!) healthier all around. So let’s start in the kitchen!


Here are a few of our favorite “healthy” meal options, one for each meal of the day. The pancakes are so delicious you’ll want to make them a weekend staple. The toasts paired with a small green salad make the perfect lunch combo (or without the salad for an afternoon snack). The lasagna provides a delicious backdrop for loading up on your daily veggie dose. Happy cooking everyone!


Oatmeal pancakes with apple and honey. Healthy breakfast.
Oatmeal pancakes with apple and honey. Healthy breakfast.

Oatmeal Pancakes

  By Beth Sogaard  ,

January 5, 2018

These are much better for you than Bisquick pancakes - and my family just loves them!

  • Yields: 4 servings


7 cup low fat milk

2 tbsp honey

3/4 cup quick cooking rolled oats, unflavored

3/4 cup oat flour

1 pinch kosher salt

2 tsp baking powder

2 large eggs, separated

1 tbsp vegetable oil

fresh fruit, for serving (optional)

honey, for drizzling (optional)


1Heat the milk in a microwaveable 4 cup measuring cup along with the honey until very hot - about 1 1/2 minutes. Stir in the rolled oats and set aside to cool.

2Meanwhile, stir together the oat flour, salt and baking powder in a medium mixing bowl. Beat the egg whites until stiff.

3Add the oatmeal - milk mixture to the dry ingredients, then stir in the egg yolks and oil. Fold in the beaten egg whites gently to incorporate.

4Heat a nonstick griddle or skillet over medium high heat. Spray lightly with cooking oil and drop the batter by 1/3 cup scoops onto the hot pan. Flip when the surface looks bubbly and the edges are cooked.

5Serve the pancakes with honey drizzled over and fresh fruit if desired.



Avocado Toasts with Radish
Avocado Toasts with Radish

Avocado Toasts with Radish

  By Beth Sogaard  , ,

January 5, 2018

These delicious toasts are pretty enough for a party, perfect as a snack and also a wonderful addition to your breakfast, lunch or dinner!

  • Yields: 4 servings


12 baguette slices

spray oil, as needed

1 garlic clove

1/2 large ripe avocado

4 red radishes, thinly sliced (for 48 slices)

2 tsp course sea salt (or to taste)


1Spray the baguette slices lightly with the oil and toast in a toaster, on a panini grill, or under a broiler just until lightly browned and crunchy on the exterior. Rub one side with the garlic clove.

2Very thinly slice the avocado and then place 1- 2 slices on each baguette toast. Lightly spread into the bread with a butter knife.

3Garnish with overlapping slices of radish and then sprinkle with the coarse salt. Serve right away.

So simple you can make these in minutes yet they are really pretty to set out.



Vegetable Lasagna
Vegetable Lasagna

Vegetable Lasagna

  By Beth Sogaard  ,

January 5, 2018

Your family will never know how many vegetables you packed into this lasagna!

  • Yields: 10 servings


3 medium zucchini, sliced thinly into rounds

1/4 lb shittake mushrooms, stemmed and sliced

1/2 tsp dried oregano or italian seasoning

3 tsp minced garlic, in all

2 tbsp olive oil

2 cups tomato marinara or other prepared tomato sauce

1 medium carrot, finely shredded

12 oz. lowfat ricotta cheese

2 packages frozen spinach (10 ounces each), thawed, drained and squeezed dry

1/2 cup chopped basil

1 large egg, lightly beaten

1 lb lasagna noodles, "no boil" type

2 cups light cream sauce, from previous recipe

4 oz. skim milk mozzarella cheese, sliced or shredded

1/4 cup feta cheese, crumbled


1Toss the sliced zucchini and the mushrooms with 2 teaspoons of the garlic, the dried oregano and the 2 tablespoons olive oil. Roast in a single layer on a cookie sheet at 375 degrees until cooked through and starting to brown, about 15 minutes.

2Bring the tomato marinara sauce, the carrots and the remaining 1 teaspoon garlic to a simmer over medium high heat in a small sauce pan. Cover, reduce heat and simmer until the carrots are cooked through, about 15 minutes.

3Meanwhile, mix the ricotta cheese, squeezed dry spinach and basil together in a small bowl. Stir in the egg and season with a little kosher salt and pepper.

4To assemble the lasagna: Spoon 3/4 cup of the tomato sauce into a 9x13 lasagna pan, spreading evenly. Cover with 1/3 the lasagna noodles in a single layer, then with 1/4 cup cream sauce. Spoon dollops of the ricotta spinach mixture over the noodles and spread evenly.

5Cover with 1/2 cup or so of tomato sauce, then another layer of noodles, cream sauce and then the roasted zucchini and mushrooms. Spoon over 1/2 cup tomato sauce, then the last layer of pasta.

6Finish the top of the lasagna with a thin layer of cream sauce, the remaining tomato sauce, and then the sliced or grated mozzarella and the feta cheese.

7Bake, covered in a preheated 400 degree oven for 30 minutes. Uncover and bake until hot and bubbly, about 10-15 minutes more.



AUTHOR - Beth Sogaard

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