Chocolate Shakeology Ice Cream

Hi All!

Sorry it has been so long.  It’s been crazy here in the Potter house.  I’ve been subbing a lot AND we put our house on the market!  It actually sold quite quickly but we have been busy designing our new home and packing the old one!

It’s been quite the experience!  They were supposed to break ground last week but because of all the rain, it got delayed.

Luckily yesterday was a beautiful day and they were able to dig the basement and place the driveway!

Now that you are all caught up on our craziness, let’s move on to ice cream!  Hopefully it gets warmer here and ice cream will soon be able to be enjoyed without freezing to death.

I LOVE ice cream but as we all know it has a lot of sugar in it.  Enter my super foods ice cream.  It so easy to make and tastes just like dark chocolate ice cream.

Now, I can’t attest for any other types of shake mix but I know Shakeology works perfect for this.  You can also add whatever “goodies or toppings” you would like.  I just ate mine plain but I have added nuts, PB, dark chocolate chips and even fruit.  The consistency will be a lot like soft serve ice cream.  If you want it harder, just throw it in the freezer for a bit.

Enjoy!

Yield: 1 Serving

Chocolate Shakeology Ice Cream

Super foods Ice Cream!

5 minCook Time:

5 minTotal Time:

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Ingredients

  • 1 Scoop Chocolate Vegan Shakeology (you cause whatever flavor Shakeology you would like)
  • 1/2 cup Unsweetened Almond Milk
  • 1 cup ice cubes
  • Whatever additional ingredients you would like

Instructions

  1. Place all ingredients in a good blender (I used a Ninja) and blend until soft serve consistency.
  2. Serve immediately or place in the freezer to harder more.
Cuisine: American | Recipe Type: Dessert

Notes

Containers: 1 Red, 1/2 Yellow

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http://thepotterspantry.com/2017/05/chocolate-shakeology-ice-cream/

Chicken & Cauliflower Rice Casserole

Who doesn’t love the smell of a delicious casserole baking in the oven! This casserole has it all.  Spices, chicken, veggies and cheese!  And best of all, it won’t ruin those New Year resolutions we all made to eat better!  Yes, we all made them and you know it.

At the start of the new year, I started a new Beachbody program.  It is MMA style and I have to say, I am loving it!  I am completely sore all over but it is a good sore.  I can feel myself getting stronger and capable of pushing myself more.  I figured after doing multiple rounds of P90X3 and 22 Minute Hard Corps, nothing could compete.  Boy was I wrong.  I get to street fight my way to better me and work off some stress at the same time.  Who wouldn’t want to punch at things when they are stressed?

Anyway, back to the recipe.  Cauliflower rice is the new rage.  Everyone is selling it or making it.  Cauliflower really doesn’t have much of a taste so I can see how people are attracted to it.  You get in your veggies without sacrificing taste.  It’s a win win!

Now you can purchase cauliflower already minced into rice pieces (just make sure you get one that doesn’t have sauce added to it) or you can pretty easily make your own.  Cauliflower isn’t very expensive so I often make my own in large batches and freeze it.

To do this all you do is grate a head of cauliflower using a large cheese grater or pulse cauliflower florets in a food processor. That’s it!

My family loved it and it made enough for lunch leftovers the next few days which fits nicely with my colored container meal plans.

Feel free to add more cheese if you wish.  I know some people can’t get enough cheesy goodness!

Serving Size: 1/8 of casserole

Chicken & Cauliflower Rice Casserole

A warm veggie and cheese filled chicken casserole! You won't even miss the rice!

20 minPrep Time:

45 minCook Time:

1 hr, 5 Total Time:

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Ingredients

  • 2 lbs skinless boneless chicken breasts
  • 1 tbsp olive oil
  • 1 large cauliflower
  • 16 oz of broccoli cuts (fresh or frozen)
  • 2 tsp coarse sea salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp coconut oil, melted
  • 2 cups Italian five cheese blend shredded

Instructions

  1. Preheat oven to 400 degrees.
  2. Slice chicken breasts in half horizontally, lightly coat in olive oil and place on baking sheet. Liberally season with salt and pepper.
  3. Bake for 20 minutes.
  4. While chicken is baking, grate cauliflower and add to a large bowl.
  5. Add broccoli cuts, chopping any larger pieces.
  6. Remove chicken from oven and let cool for 5 minutes.
  7. While chicken is cooling, add sea salt, melted coconut oil, onion powder, garlic powder and 1 1/2 cups of the shredded five cheese blend to the large bowl.
  8. Mix everything together.
  9. Carefully cut baked chicken into cubes. Toss with broccoli/cauliflower mixture and transfer to 9 x 13 inch (3 quart) baking dish that has been sprayed.
  10. Top with ½ cup shredded Italian mix cheese and bake in oven for 45 minutes.
  11. Let cool for 5 minutes before serving.
Cuisine: American | Recipe Type: Main Dish, Casseroles

Notes

Containers: 2G, 1R, 1B, 1T

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http://thepotterspantry.com/2017/01/chicken-cauliflower-rice-casserole/

 

Sesame Chicken with Broccoli

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I always get comments from people saying, “you make a lot of recipes with chicken and turkey.”  Why yes, yes I do.  I don’t care for beef.  It’s not that we never have it.  The boys will eat beef burgers and other things while I have my ground chicken or turkey.  Most recipes on here are interchangeable with beef or chicken or even pork (I don’t care for pork either).  Just like this one.  You could totally do this with some type of beef or pork instead chicken.

There, now that we have covered my dislike for beef and why I rarely post recipes using them, let’s move on to Sesame Chicken!

Sesame chicken has always been my favorite in Asian cuisine. Though very yummy, I couldn’t even tell you the last time we ordered out for Chinese. When you’re trying to eat better, fried, greasy, sweet saucy food isn’t on the list of meals one regularly consumes.

In comes this wonderful dish made with fresh ingredients that I can actually pronounce and I actually know what is in it.  Start with the light sauce that is big on flavors but not on the bad stuff.

This Sesame Chicken is just sweet enough, and you’ll fall in love with the batter that gives each piece of chicken a nice crunch. Best of all, you can make this recipe in under 30 minutes, and I bet you have most, if not all, of the ingredients already on hand.

Go check. I’ll wait!

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The sweet sauce.

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Light crunchy batter

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Fresh cut broccoli

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Yield: 4 Servings

Sesame Chicken with Broccoli

Homemade Sesame Chicken that is sweet with a delicate crunch that won't add inches to your middle and made in under 30 minutes!

15 minPrep Time:

15 minCook Time:

30 minTotal Time:

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Ingredients

    For the Sauce
  • 1/2 cup honey
  • 4 Tablespoons sesame seeds
  • 4 Tablespoons gluten-free Tamari or Liquid Aminos
  • 2 garlic cloves, minced
  • For the Batter
  • 2 egg white
  • 4 Tablespoons cornstarch
  • 3 chicken breasts, cut into 2" pieces
  • salt & pepper
  • 2 Tablespoon vegetable oil
  • 2 green onions, chopped
  • 4 cups broccoli florets

Instructions

  1. Combine honey, sesame seeds, Tamari or liquid aminos and garlic together in a small bowl then set aside.
  2. In a separate larger bowl, whisk together egg white and cornstarch until smooth.
  3. Season chicken pieces with salt and pepper then add to egg white mixture and toss to evenly coat.
  4. In a small saucepan, steam broccoli until crisp tender then set aside.
  5. Heat oil in a large skillet over medium-high heat, then carefully add chicken.
  6. Cook for 3-4 minutes a side, or until cooked through.
  7. Turn off heat and remove skillet from burner.
  8. Add prepared sauce and green onions then toss to combine.
  9. Stir in broccoli, then scoop mixture into bowls over cooked rice.
Cuisine: Asian | Recipe Type: Main Dishes

Notes

Containers without Rice: 1G, 1R, 1Y, 1O

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http://thepotterspantry.com/2016/09/sesame-chicken-with-broccoli/

Eggplant Spinach Rollatini

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The day after Christmas, we had a Fortieth birthday party for my husband.  In an effort to keep things “easy” because it was the day after Christmas, my mother and I grabbed massive quantities of Italian cuisine from our wholesale club.  We got Spinach Chicken Alfredo, Mac and Cheese for the kids, Vegetable Lasagna, Angus Meatballs and sauce, Caesar Salad  and loads of Italian bread.   It ended up being cheaper than the catering I was originally going to order and it was pretty easy to prepare.  Most went in a crock pot while the rest , by some miracle, went in the oven at the same temp.

As I was running through Wegman’s at the last minute picking things up for the party, I passed the frozen section and saw a family pack of something called Eggplant Rollatini.  I had never seen it before but it looked fabulous!  I am a BIG fan of Eggplant so I grabbed it and thought, well, even if others don’t eat it, I will and I’ll have leftovers.  Yeah, I was totally thinking about me.

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I was right.  It was delicious and I had leftovers to enjoy!  It also got me thinking that I good totally make this at home using homemade sauce.  So this past weekend, I set out to recreate the dish with a few changes.  First, I used my recipe for ricotta filling (halved that is) that I use from lasagna or stuffed shells.  I am fairly sure it’s pretty common.  Second, I used my homemade marinara.  Third, I added spinach because I add spinach to pretty much everything.  And last, I didn’t bread mine like theirs’ is.  I had totally planned to but I ran out of foil and had to make a trip to the store so I cut that step out in order to save time.  I still loved it and don’t believe it needs it.

Eggplant has a lot of moisture in it just like zucchini so I knew that I must get some of it out or it was going to be very watery.  To do that, all you do it slice the eggplant (a mandolin works perfect for this and I was able to get 12 good slices out of 2 eggplants) and sprinkle some Himalayan Pink salt over the slice and let them sit for 15-20 minutes.  I placed mine in a colander so it could drain into the sink but you don’t have to.

eggplant

eggplant1

Once that’s done, take some paper towels and dry it very well.  Bake the eggplant, pat dry again and place two tablespoons (1 wasn’t enough, 3 oozed out the sides) of cheese mixture on the eggplant and roll it up.

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Place in a 9×13 casserole dish, add some sauce and cheese and bake covered with foil (see I needed the foil) for 55- 60 minutes.

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It sounds like a lot of steps but I assure you, it is very easy and well worth the cook time.  It’s not a meal I could make during the week because of time constraints but it is perfect for cold snowy weekend dinner!

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Serving Size: 2 Eggplant Rollatini

Eggplant Spinach Rollatini

30 minPrep Time:

1 hrCook Time:

1 hr, 30 Total Time:

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Ingredients

  • 2 medium Italian eggplants, cut lengthwise into a total of 12 (1/4-inch thick) slices
  • Himalayan Pink salt
  • 2 cups homemade or jarred marinara sauce
  • 1 large egg
  • 1/2 cup part skim ricotta cheese
  • 1/2 cup grated Pecorino Romano or Parmesan cheese
  • 10 oz frozen spinach, heated through and squeezed well
  • 1 garlic clove, minced
  • 1 cup (4 oz) shredded mozzarella

Instructions

  1. Cut the 2 ends off the eggplants.
  2. Cut the eggplants lengthwise, into 1/4-inch thick slices until you have a total of 12 slices about the same size. (It's easiest to do this with a mandolin.)
  3. Sprinkle the eggplant with the salt to help remove excess moisture from the eggplants. Set aside for about 15 to 20 minutes.
  4. Pat dry with a towel.
  5. Preheat oven to 400°F.
  6. Season the eggplant with a little more salt and pepper, then arrange on two silicone mats (or parchment) on baking sheets.
  7. Cover tightly with foil and bake until eggplant is tender but NOT fully cooked, (about 8 minutes).
  8. Spread 1/2 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
  9. In a medium bowl, beat the egg mix with ricotta, Romano cheese, spinach, garlic, 1/4 tsp salt and 1/8 tsp pepper.
  10. Pat eggplant dry with paper towels again. Dividing the ricotta-spinach mixture (about 2 tablespoons each) evenly and spoon onto one end of each eggplant slice, spreading to cover. Starting at the short end, roll up slices and arrange them each seam side down in the prepared dish.
  11. Top with remaining marinara sauce and mozzarella cheese and tightly cover with foil.
  12. Bake until the eggplant is very tender, about 55-60 minutes.
  13. Remove from oven and let cool 5 minutes before serving.
Cuisine: Italian, Meatless |

Notes

21 Day Fix: 1 G, 1/2 P (Sauce), 1 R, 1 B

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http://thepotterspantry.com/2016/01/eggplant-spinach-rollatini/

One Pan Sweet Garlic Chicken with Vegetables (Slow Cooker version also included)

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Who doesn’t love a quick, one pan dinner?  Less mess to clean up and so easy to assemble and throw in the oven!  And even better? You cook your veggies alongside that savory garlic chicken sauce, letting the juices run loose as your vegetables get roasted to crisp-tender perfection.  Yum!

Now you can use any type of veggies that you want, you just have to be be aware of cooking times for them.  I used red skinned potatoes because I had some that I needed to use up.  Sweet potatoes or butternut squash would work just as nicely.  Green beans, carrots or cauliflower could be used instead of broccoli.

My kids love this dish!

Don’t have time when you get home to throw this in the oven?  That’s okay!  This dish can also be made in the slow cooker!  Just mix up the sauce, put everything in the slow cooker, pour the sauce over and 7-8 hours later, your dinner is ready when you walk in the door! It can’t get any easier then that!

onepan

Yield: 4 Servings

One Pan Sweet Garlic Chicken with Vegetables (Slow Cooker recipe also included)

Sweet and Savory and done in one pan for an easy clean up!

10 minPrep Time:

30 minCook Time:

40 minTotal Time:

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Ingredients

  • 1 tablespoons olive oil
  • 3 tablespoons coconut oil, melted
  • 3 tablespoons honey
  • 3 tablespoons brown sugar
  • 2 tablespoon Dijon mustard
  • 4 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • Kosher salt and freshly ground black pepper, to taste
  • 1 lbs (~2 large) regular or sweet potatoes, cubed
  • 4 boneless, skinless chicken breasts
  • 24 ounces (~4 cups) broccoli florets
  • parsley for garnish, optional

Instructions

  1. Preheat oven to 400 degrees F.
  2. Lightly coat a baking sheet with nonstick spray.
  3. In a small bowl, whisk together coconut oil, honey, brown sugar, Dijon, garlic, oregano and basil. Set aside.
  4. Place potatoes in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste.
  5. Top with chicken in a single layer and brush each chicken breast completely with the honey mixture.
  6. Place into oven and roast until the chicken is completely cooked through, (thermometer read 165 degrees F) or about 30 minutes*.
  7. Stir in broccoli during the last 10 minutes of cooking.
  8. Garnished with parsley, if desired and serve immediately.

Notes

*Cooking times will vary depending on thickness of chicken and size of potato cubes

**Slow Cooker- combine sauce ingredients. Place chicken, potatoes and sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, basting every hour. Add broccoli during the last 30 minutes of cooking time.**

21 Day Fix (with Broccoli and Potatoes): 1G, 1R, 1Y, 1O

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http://thepotterspantry.com/2016/01/one-pan-sweet-garlic-chicken-with-vegetables-slow-cooker-version-also-included/

Healthier Turkey Salad


turkeysalad

Looking for something to do with some of that leftover turkey from Thanksgiving?  Look no further than this healthy turkey salad!  Colorful, tangy and sweet and filled with fruits, it will brighten any sandwich, salad or cracker but not leave you feeling like you just ate (and gained) Thanksgiving once again.  I am all for Thanksgiving leftovers but by the third time I have eaten them, I need something new. The ingredients in this turkey salad are ones that you should already have on hand.

This recipe is an adaption of about three different chicken salad recipes.  As I have stated many times before, I loathe mayo so that was the first ingredient to go.  What left is the combination of the best things from each of the recipes.  Don’t care for Greek Yogurt?  You can add the mayo back in.  Just be aware it no longer is healthier.  Lots of different fruits can be added if you don’t care for apples or cranberries.  Think grapes and raisins.  Same goes for the nuts.  Pecans, walnuts or hazelnuts can be substutited or even left out all together.

I recommend making this salad either in the morning or the night before.  You are going to want some time for the flavors to “mingle.”  It’s great to out out with dinner rolls for people to snack one throughout the day or if they need something quick to grab.

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Serving Size: 1/2 cup

Healthier Turkey Salad

A Healthier turkey salad that uses the leftovers from holiday dinners.

10 minPrep Time:

10 minTotal Time:

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Ingredients

  • 2 cups cooked, shredded turkey
  • 1/2 cup diced celery
  • 1/4 cup sliced almonds
  • 1/2 cup dried cranberries, roughly chopped
  • 1/2 cup diced apple chunks
  • 1/2 cup Greek Yogurt
  • 1/8 cup apple juice
  • 1 Tbsp honey
  • 1 tsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1/2 tsp onion powder
  • Salt and freshly ground black pepper to taste

Instructions

  1. In a large mixing bowl toss together shredded turkey, celery, almonds, dried cranberries and apples. In a separate mixing bowl whisk together all remaining ingredients until well blended.
  2. Pour dressing mixture over turkey mixture and stir to coat.
  3. Serve on sliced bread, leafy greens, rolls or crackers.
  4. Store in the refrigerator.

Notes

21 Day Fix: 1 R, 1/2 P, 1/2 B, 1 tsp

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http://thepotterspantry.com/2015/12/healthier-turkey-salad/

 

5 Ingredient Chocolate Chip Banana Cookies

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It’s no secret that I have a sweet tooth.  Most people do, everyone’s is just displayed in different ways.  I only eat cake on birthday’s (I don’t care for frosting, its too sweet for me) and I am not a pie fan. You also won’t find me sitting eating a Hershey bar.  My sweet tooth comes out with cookies, brownies, muffins, sweet scones and breads.  I could sit and eat those all day long.  Of course, that’s my problem.  If I bake them, I will eat them.

Now I am one of those people who says, everything in moderation…well, for the most part.  I believe if you tell yourself you can’t have any of the sweet things you love, you will just crave them more.  I can testify that this is 100% true.  If I deny myself, my cravings get out of hand and I eventually break and eat them all and much more.  Thus leading to extreme guilt.  If, I want a cookie with a cup of tea in the afternoon, I eat one but limit myself to one or two.  I have found by doing this, I have actually started craving these things less.  It’s all about balance and portions.  One of my best friends is a Registered Dietitian and recently posted an article about this.  You can read it here: Managing Foods that Have Power Over You

So how does this all fit in with healthy eating?  First, I try to make most things so, I know exactly what is going into everything that is being made. Yes, I understand not everyone can do this. We still buy store bought goodies, I’m human just like you. I just limit the amount that I buy.  I also realized that instead of making huge batches of everything and eating them before they go bad,  I keep out what we are going to use for that day and maybe the next and freeze the rest for a later date. Another great tip is dividing recipes in half, that way you don’t have as many. I am also working on substituting the not so healthy ingredients (sugar, oil, creams) for things that are better for us (bananas, maple syrup, honey, greek yogurt).

This doesn’t always go as planned.  I often find myself beyond frustrated and full of failed recipes.  It’s all a work in progress but I am trying.

One of the cookies recipes I have grown to love is Chocolate Chip Banana Cookies.  They taste like banana bread with chocolate chips.  I said, I had to grow into these but only because these cookies are more cake like and not crispy like how I enjoy cookies.  My kids loved them immediately.  Five ingredients blended together and baked.  That’s it.  Easy and delicious.  They also freeze well.

Go ahead and give them a try.  I promise you will be pleasantly surprised!

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Serving Size: 2 cookies

5 Ingredient Chocolate Chip Banana Cookies

10 minPrep Time:

12 minCook Time:

22 minTotal Time:

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Ingredients

  • 1/2 cup white whole wheat flour, sifted
  • 1/2 cup mashed banana (about 2 small ones)
  • 1/4 cup peanut or almond butter
  • 1/4 cup maple syrup or honey
  • 1/4 cup Mini Chocolate chips

Instructions

  1. Preheat the oven to 350 degrees and line a baking dish with baking paper or silpat and set aside.
  2. In a mixing bowl, combine the flour and banana and mix well- This should be very crumbly.
  3. In a small sauce pan, melt your nut butter with choice of sweetener and pour into the dry mixture.
  4. Mix until fully incorporated and a thick batter is formed.
  5. Add chocolate chips.
  6. Form into balls and transfer to the lined cookie sheet.
  7. Press firmly into a cookie shape and bake for 12 minutes.
  8. Remove and allow to sit for 10 minutes until they firm up slightly.

Notes

These cookies can be kept at room temperature covered for up to 3 days. These are delicious refrigerated and can also be frozen too.

21 Day Fix: 1 Y, 1 tsp

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http://thepotterspantry.com/2015/11/5-ingredient-chocolate-chip-banana-cookies/

 

Baking Lesson: Baking Soda vs. Baking Powder

o after yesterday’s muffin post, I am getting a lot of baking questions from people.  I am trying to answer all of them but figured since this was one of the more FAQ, I would address it here.

 Baking Soda vs. Baking Powder.  Kitchen-Tip-Baking-Powder-vs-Baking-Soda-1

Most people are wondering what the difference between baking powder and baking soda is? Are they interchangeable? Why do recipes call for one or the other and some call for both? What do they even do? You have probably used them before and most likely have both in your pantry right now, but may have never even paid much attention to them or what they do. If you want all your yummy baked goodies to work out, you’ll want to learn the difference because these are two little ingredients play a big role in baking.  And I will try to answer all of these questions (hopefully) without getting all “sciencey” on you!

What it comes down to is both baking soda and baking powder are leavening agents,  meaning they are added to baked goods to produce carbon dioxide and cause them to rise.  Baking powder contains baking soda, but the two substances are used under different conditions, and no, they are definitely not the same thing.

Baking Soda

Baking soda is also known as bicarbonate of soda or sodium bicarbonate (its scientific name). When baking soda is combined with moisture and an acidic ingredient (yogurt, chocolate, buttermilk, honey, vinegar, lemon juice), the resulting chemical reaction produces bubbles of carbon dioxide that expand, causing baked goods to rise immediately.  Think back to science class and the volcanoes we all used to make with baking soda and vinegar (you all know you did it). The reaction begins upon mixing the two ingredients (that volcano erupting).  Recipes which call for baking soda must be baked immediately or they won’t rise much or at all in the oven.

Also baking soda is strong. About 3-4 times stronger than baking powder. But that doesn’t mean the more baking soda in a recipe the more rise you will get. You want to use just enough to react with the amount of acid in the recipe. Too much baking soda and not enough acid or vice versa, leads to a bitter tasting product. Yuck!

Baking Powder

Baking powder contains sodium bicarbonate (aka baking soda) but it includes the acidifying ingredient already, in the form of cream of tartar. It can also contain a drying agent.  This is usually cornstarch. Baking powder is most commonly found as double-acting baking powder. This means that the powder reacts in two phases. In the first phase, leavening occurs when baking powder gets wet (combining the dry and wet ingredients).  This is why you cannot prepare some batters ahead of time to bake later– because the baking powder has already been activated and it won’t rise in the oven.  In the second phase, the leavening occurs when the baking powder is heated.

Since baking powder already contains an acid to neutralize its baking soda, it is most often used when a recipe does not call for an additional acidic ingredient.

Are you with me so far?

How do we determine when to use which?

Some recipes call for baking soda, while others call for baking powder and some recipes call for both. Which ingredient is used, depends on the other ingredients the recipe calls for.

Your ultimate goal is to produce a tasty product that has perfectly risen. Baking soda is a base (go back to science class with acids and bases) and will yield a bitter taste unless countered by the acid of another ingredient, for example, buttermilk.  You’ll tend to find baking soda in cookie recipes. Baking powder contains both an acid and a base already and has an neutral effect in terms of taste. Recipes that call for baking powder often call for other neutral-tasting ingredients, such as milk. Baking powder is a common ingredient in cakes, biscuits and muffins.

Some recipes call for both baking powder and baking soda. These recipes contain some sort of acid BUT the carbon dioxide created from the acid and baking soda is not enough to leaven (raise) the batter in the recipe. That’s why baking powder is used as well– to add the necessary rise.

Can you interchange the two?

You can substitute baking powder in place of baking soda you will just need to use more baking powder.  It could also effect the taste a bit.  However, you can’t use just baking soda when a recipe calls for baking powder. Baking soda by itself lacks the proper acidity to make your product rise completely.  Flat, dense cakes or breads are no fun.

A good rule of thumb:  use around 1/4 teaspoon of baking soda per 1 cup of flour and use around 1 teaspoon of baking powder per 1 cup of flour in a recipe.

In a pinch? You can make your own baking powder if you have baking soda and cream of tartar. Simply mix two parts cream of tartar with one part baking soda.

Hope this helps and I didn’t completely bore or confuse you!  Baking is a science, so word of advice for future bakers; PAY ATTENTION IN CHEMISTRY!