Search Results for: Quinoa Breakfast Bowl

Quinoa Breakfast Bowl

August 14, 2014 By kelly / inspired edibles 20 Comments

The boys start school on Monday.

I know.

Seems cruel and unusual to me too.

And yet, they feel good about it, so who am I to say.

My eldest says he likes being in school with his friends when the weather is still so nice ~ (like it turns dramatically here in CA – wink) ~ everyone is full of energy and good spirits and there is a ball to kick or throw at every break. Even though they don’t live far apart, plans don’t seem to get made quite as often during the summer break so school remains the great joinder.

We squeezed in all the mandatory pre-school appointments in the earlier part of the week ~ the butcher, the baker, the candlestick maker ~ and this morning I dropped my youngest off at his High School orientation. Yup, two boys in high school now. I’ll admit I lingered a bit longer than I needed to. Catching those last glimpses of boyhood before it all changes, again.

So here I sit in a new home surrounded by boxes and to-do lists and yet, a warm cup of tea and this quiet space seems just about right.

These last few weeks have swooshed by in a blur and I’m feeling grateful for the pause.

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Today I’m talking about breakfast and sharing some of my favorite ways to start the day.

I am often asked in my nutrition practice what the ideal breakfast is and my answer is always the same: it depends. And it does. Age, stage, level of activity, work/sleep schedules, response to food, goals and objectives. In short, while there are certainly guiding principles, there is no one size accommodates all when it comes to nutrition.

We are all biochemically unique and each of us has the ability and responsibility, in my view, to experiment and learn what works best for us.

For myself, the composition and ratio of micronutrients (protein, fat and carbohydrate) will vary depending on whether I am preparing for work (sedentary) or exercise. It may also vary with the seasons as my digestive vitality and food preferences are not the same in the grueling heat as they are in cooler temperatures.

Prior to exercise, I prefer easily and quickly digesting food sources such as whole grain oatmeal with ground seeds, a few pieces of sliced banana and milk. A nourishing and easily digested meal that provides me with just the right amount of energy I need to have a productive workout session. If I eat this type of breakfast sometime around 7:30 am and workout sometime around 9:00 am, I am usually looking for a more concentrated protein source by 10:30 – 11:00 am.

On the days when I am not working out in the morning, I might opt for a more substantive breakfast with greater staying power (satiety) such as this nourishing breakfast bowl which contains a variety of food elements in more concentrated forms. A simple and delicious meal bowl made up of protein (found in the eggs, nuts, cheese and quinoa), fat (found in the avocado, nuts and cheese) and carbohydrate (found in the quinoa and sprouts) complete with vitamins, minerals and antioxidants. Although packed with goodness, this quinoa breakfast bowl is easy on the system and does not leave me feeling bloated, tired and grumpy the way more popular breakfast assortments of the carbohydrate family can (ie: toast, pancakes, waffles, muffins, sugary cereals, etc) ~ pretty much the opposite of how you want to feel starting out the day.

Be sure to have a look at the Nutriton & Cooking Notes I prepared for more information on the role of protein, fat and carbohydrates in the body as well as nourishing food sources of these macronutrients.

Enjoy experimenting with different combinations and remember, nobody ever said you couldn’t eat lentils or steak for breakfast. Do what works for you!

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Cinnamon Spice Breakfast Oat Cakes

October 16, 2013 By kelly / inspired edibles 25 Comments

I’m so excited to share this recipe with you today!

If you like oatmeal cereal for breakfast (and quite possibly even if you don’t) you will fall in love with these all natural oat cakes — simple and portable oatmeal biscuits that contain all the goodness of oatmeal cereal served up in a whole new way!

When I came across this post on Scottish oatcakes, I was immediately taken by the simplicity and wholesomeness of these lovely oat biscuits. Charles, the author of the post, will take you through the Scottish version and history of oatcakes and I couldn’t agree with him more that “more people need to try these wonderful little things.” So today I’m spreading the love with my interpretation of Charles’ delightful recipe. (And, for bonus marks, if someone can explain to me how Charles got 24 oat cakes from 1 cup of oats, please write to me!).

Some of you may be familiar with the puffy rice cakes made by Quaker. The ones that taste a bit like air. Quaker rice cakes were very popular when my boys were growing up as a less-sugary snack option for toddlers (and moms alike). I find oat cakes, which I’ve not come across before, more interesting both nutritionally and texturally.

The texture of the featured oat cakes is not entirely crispy like a cracker. I would say it is more reminiscent of a biscuit – somewhat chewy but also slightly crunchy. Subtly sweet and full of fall aroma (smells so good baking). The next time I make this breakfast version, I’m going to toss in some plump raisins or slivered dried cranberry or apricot. Chopped up apple might also be fun to experiment with. It also occurs to me that there are endless possibilities on the savory side — rosemary, cumin, Parmesan, cayenne pepper… oh my, the places you’ll go! (the Scots are cringing right now as I bastardize their classic).

Something else too. Although I don’t encourage the overuse of protein powder, (it’s not food and can cause digestive distress when taken in frequent/large quantities), adding it to the mix would turn these wafers into a super post-workout option (since they travel well, you could pop them right into your sports bag). They would also be great for those early morning car or bus rides when there just isn’t time for an at-home breakfast.

Triple the batch and store them in an air-tight container all set to go. Warm them up before enjoying (savor the incredible aroma they release) or simply eat them at room temperature.

Cinnamon Spice Breakfast Oat Cakes

Cinnamon Spice Breakfast Oat Cakes (Gluten Free, Vegan) ~ modified from FiveEuroFood

1 generous cup (250 mL) 100% whole grain pure uncontaminated oats***
1/2 tsp (2.5 mL) cinnamon
1/8 tsp (1.25 mL) nutmeg
1/8 tsp (1.25 mL) allspice (or pinch of clove)
1 + 1/2 Tbsp coconut oil (22 mL), melted (or melted butter if preferred for a non-vegan version)
1 tsp (5 mL) pure maple syrup
slightly less than 1/2 cup (100 mL) hot water

Makes approximately 8 oat cakes but you can easily double or triple the batch!

Notes:

***Pure oatmeal does not contain gluten however many commercially sold oats do due to cross-contamination issues. If you are gluten sensitive or have celiac disease, be sure to seek out certified ‘gluten-free’ oatmeal.
I am a very clumsy baker and dough maker. Kneading and rolling dough are more often exercises in frustration from my pov but this recipe is SO simple, you cannot go wrong!! That’s one of the things I love most about it (that and the fact that these delightful oat cakes smell like warm apple pie when baking… heavenly). A perfect project with youngsters too!
The oat cakes themselves are fairly subdued in taste – the flavor really comes from the additions – herbs/spices and toppings. Providing the dry/wet ratio is generally respected you can work with a sweet or savory version of your choice drawing from your favorite herbs and spices. The sky is the limit in terms of variations on this recipe. My son and I have plans to make a rosemary, sea salt version together tomorrow afternoon.
You can enjoy these cakes on their own or with any number of toppings: nut or seed butter, yogurt, ricotta or cottage cheese, sharp cheddar with a spicy red pepper jelly, goat cheese, as you wish.

Directions:

Heat oven to 375 F.

Place oats in a roomy bowl and add cinnamon, nutmeg and allspice, stirring to combine.
Add melted coconut oil or butter to oats followed by maple syrup, stirring to combine.
Add hot water to oat mixture, allow it to sit for about 5 minutes and then blend with your hands and form into a ball-like shape. If the mixture is too wet, add more oats incrementally and do the same with water if the mixture is too dry.
Lay a piece of parchment on a spacious counter surface or table and dust with gluten-free flour (I used quinoa). Place oat bundle in the center. Dust the oat bundle with a little bit more gluten-free flour. Place a second piece of parchment paper over the ball and gently press down on the ball with your palms.
Using a rolling pin (or, any other weighted bottle) roll the dough out until quite thin, about 1/10 of an inch (3mm).
Using a round cookie cutter (I used an inverted wine glass) cut the dough into discs, making as many oat cakes as you can.
Meanwhile, line a baking sheet with parchment paper and transfer the oat cakes on the ungreased sheet.
Place the sheet in the oven and bake the oat cakes on one side for approximately 7 minutes or until the oat cakes feel somewhat resistant (firm to the touch). Flip the oat cakes over and bake for another 7 minutes or until firm. The color of the oat cakes should not change very much.
Remove the oat cakes from the oven and allow them to cool for a moment before enjoying on their own or with any number of toppings (see suggestions above in Notes section). Meanwhile, enjoy the smell of apple pie wafting through your kitchen as they bake ;-).

I especially enjoy these little oat cakes with yogurt

my husband’s favorite topping is orange marmalade which is also super yummy!

Protein Quinoa Muffins with Fresh Apricot, Walnut and Dates (Gluten Free, Dairy Free)

February 5, 2013 By kelly / inspired edibles 47 Comments

You can’t see me right now but I’m doing a little February happy dance.

That’s right. We’ve turned the corner on the longest and coldest (let’s hope) month of the year and that’s cause enough for me to engage is some celebratory toe tapping. But just wait until spring arrives, when things really get afoot. (cue the groans).

I haven’t posted a muffin recipe in ages! It seems that energy bars have taken over as the favored lunchbox snack in this house over the past year or so and I’ve been making endless variations of this simple recipe. Still, there’s just something about cranking up the oven on a dark February morning and smelling the aroma of home baked goodness wafting through the air that’s really hard to beat. Plus, a little change now and then is always a good thing.

These quinoa muffins are not only delicious and moist, they are also packed with nutritious ingredients to get your day off to a good start.

You can easily double the recipe and pop whatever you don’t need in the freezer. Thaw muffin/s in the fridge overnight and warm in the oven for 5 minutes or so and you’ve got a healthy, warming, winter’s breakfast to go!

Protein Quinoa Muffins with Fresh Apricot, Walnut & Dates

1 + ½ cups quinoa flour
1/3 cup packed ground walnut
3 tsp baking powder
2 tsp cinnamon
1/3 cup pitted dates, finely chopped
1/4 cup coconut palm sugar, substitute a coarse grain sugar
1 cup fresh apricot, chopped
2 large or 3 medium size bananas, mashed + 12 slices for topping
1 tsp vanilla
2 eggs, gently beaten
1/2 cup coconut milk
1/4 cup olive oil
1/4 cup quinoa flakes for topping
1/4 cup pepitas for topping

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Notes:

Many large grocers now stock a variety of flours and sugars however you can also find these items at health food stores.

I use a dedicated coffee grinder to grind nuts and seeds because my large blender is not effective in the least at this task (I’m overdue for a multi-function blender upgrade) but, in the meantime, the coffee grinder works pretty well for me.

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Directions:

Makes 12 regular sized muffins

Heat oven to 400 F.

In a large bowl, combine quinoa flour, ground walnut, baking powder, cinnamon, dates and palm sugar, mixing to combine. Add the fresh apricot and mix gently taking care not to mash the fruit.

In a separate smaller bowl, combine the bananas, vanilla, eggs, coconut milk and olive oil, mixing well to combine.

Add wet ingredients to dry, mixing just until combined.

Divide batter among 12 paper-lined muffin cups that have been dabbed with olive oil. Place a slice of banana in the center of each muffin and sprinkle with pepitas and quinoa flakes.

Cook for approximately 20 minutes or until muffins are cooked through.

Allow muffins to cool on a rack for 10 minutes or so before enjoying. (I sprinkled a few more quinoa flakes on top of the muffins for presentation).

Store muffins in the fridge for up to 3 days or in the freezer for a month or so.

15 Vibrant Recipes to Celebrate Spring!

March 20, 2023 By kelly / inspired edibles 5 Comments

I was going to title this post: ‘15 Recipes to Remind Us of Spring” but that didn’t sound very committal so thought I better double down and cheer things on….

Zucchini Pasta with Chicken, Mushroom & garden fresh Marinara Sauce

August 28, 2014 By kelly / inspired edibles 10 Comments

Whenever I find myself running behind on my writing commitments and the pressure starts to mount, I paint my fingernails red.

A strange cure for writer’s block perhaps but it works for me. Red is one of those colors that just won’t be denied. Bold and energizing, it’s an accelerator and mood changer. And it turns out that it doesn’t endure procrastination very well either.

As soon as I see those bright red chiclets moving across the keypad in a trail of fire, it’s like a call to action. Suddenly I’m transported out of the doldrums of my languid mind and into a place of movement and activity, whether I want to or not.

I don’t think it would work on any kind of regular basis, and I wouldn’t care to have my hands ablaze more than a few times a year, but every now and again, seeing red is where it’s at.

Does color change you?

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I know I should be moving on to back-to-school themes and fall givings and such but you’ll forgive me for holding off on the pumpkin posts for now.

It is still August after all and I’m really not in a rush to abandon summer especially while mother nature continues to turn out such gorgeous late summer produce.

And speaking of spoils, we received another generous haul of garden tomatoes and basil from our neighbors this past weekend. In fact, we got the full tour of their plantation (so inspiring) and this time, I decided to make a roasted marinara sauce from their givings.

Instead of serving the Italian sauce with a conventional grain-based pasta, I decided to switch things up a little and work with zucchini – another abundant vegetable right now.

Some of you might remember this handy dandy shredding tool from this post that allowed me to make short work of my green papaya. That is the same tool I used to make the zucchini pasta threads. You could also use a spiralizer (I don’t own one but I understand they are quite versatile and will produce a noodle like shape).

If you make this recipe expecting your great-aunt Angioletta’s pasta, well, this is not it. On the other hand, you may be surprised to discover just how appetizing this dish is in its own right without comparison. A warm and savory roasted marinara sauce mingled with sautéed mushroom and chicken over a bed of light and delicious zucchini. You might just like it. A lot.

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Roasted Summer Plum Sauce with Vanilla Bean Ice Cream

July 9, 2014 By kelly / inspired edibles 20 Comments

Normally any home purchase is news and certainly worthy of celebration but this one feels especially sweet for our family (yes, we just bought a home!!).

When we arrived in the Silicon Valley almost a year ago now, little did we know that we would find ourselves in the middle of the most challenging real estate market in the US at the moment. A combination of very low inventory and a swelling population fueled by the booming tech sector (think: Google, Apple, Facebook, LinkedIn to name a few), set the stage for shamefully inflated housing prices, unprecedented bidding wars and the common phenom of all cash offers (along with a host of other miscellaneous shenanigans). We experienced free market enterprise at it’s worst, or best, depending on how you look at it.

So when the stars recently aligned and our family of six — dog and cat inclus — picked up the keys to our home last week, there were tears of joy from this mamma. Relieved, grateful and yes, deliriously happy to have our own patch of green.

All of our belongings from Canada are still sitting on a truck and we are working out of the original suitcases we came with last August. But here’s the funny part about that. You discover very quickly just how little you need to survive and to survive well. I’m not going to pretend that I don’t think about my stuff from time to time. I do. But frankly, a lot less than I would have ever imagined. The two things I miss the most? Our family photos and my books… sure, it will be nice to have my kitchen appliances back and an extra pair of shoes but all in all, if there’s anything this year has taught me is that we carry way more than we need. I’m overwhelmed at the prospect of fitting it all back into our lives. (And I’m not sure I want to).

Meanwhile, the aspect that I’m probably most excited about relating to our new home is the edible landscape. This subarctic gal is still shaking her head in disbelief at the beauty and utter wonder.

Care to see what’s growing in our backyard?

Let’s start here. You might recall this image from last week’s post…

A beautiful apricot tree!

My husband is a huge fan of apricots ~ he and the boys used to play a game of ‘catch the flying apricot with your mouth’ at breakfast time when the boys were young. This particular tree felt like it was meant for them.

Keeping our apricot tree company are two lemon trees…

One of them (pictured above) is doing quite well, with large, luscious lemons (we’ve taste tested them of course). The other lemon tree is rapidly producing miniatures — they’re very cute but we suspect the tree may need a little TLC and some pruning to focus it’s energy back to its natural growth pattern. How fun to think that we might have an impact on the growth of a lemon tree ♡.

Further along the path, there is a mandarin tree (we have yet to determine the variety). Mandarins typically bloom in the winter but when I visited the property to shoot some photos, wouldn’t you know it, there was one fruit on the tree; just waiting to pose. Handsome devil!

And here is the crowning glory (in my view) and the subject of today’s recipe… a beautiful, bountiful plum tree!

It just takes my breath away every time I look at it. I had no idea mature plums were covered in a dusty-white coating on the tree (the ones we find in stores have been rubbed off or polished). The coating (an epicuticular wax) or ‘wax bloom’ protects the fruit and allows it to prevent moisture loss. (You could almost mistake me for a natural gardener).

Here’s another shot of one that I rubbed off with my thumb — looking more familiar.

And what about this fellow. Any guesses?

We had no idea either. It’s a pineapple guava tree (!!?) — I keep calling it a grapefruit guava (I confuse pineapple and grapefruit linguistically though not conceptually. I do however confuse dinosaurs and dragons conceptually, which is more concerning).

The former owner tells us that for every one delicious pineapple guava fruit, there are twenty or so horribly sour, inedible ones. So it’s a bit of a game to see who can get the good guava! We can hardly wait to discover this fruit and so much more… every time we visit, we seem to uncover something new. We have never been so excited and motivated to learn!

We have a month or so of renovations ahead of us (currently underway) with a projected move-in date of late-July/early-August. The summer posting schedule will not doubt be hit-and-miss but, it is summer after all, so let’s all enjoy it!

I hope to be back to regular posting sometime in September.

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On to today’s recipe…

So simple and full of deliciousness! The plum sauce need not be reserved for dessert — though it’s mighty delicious enjoyed this way and seemed suitably festive. The first time I made this sauce in fact, my husband and I ate it with seared scallops (delish!). It also pairs beautifully with yogurt and mixed in with morning oatmeal or smoothies.

I hope you enjoyed the mini-tour of our backyard and stay tuned… if I’m feeling brave, I may post some interior reno photos. We’ll see how it goes!

Wish us luck ;-).

Roasted Summer Plum Sauce with Vanilla Bean Ice Cream

Roasted Summer Plum Sauce with Vanilla Bean Ice Cream

For the Plum Sauce

10-12 juicy, ripe plums, skin-on, pitted and roughly cut in half
4 Tbsp (60 mL) orange juice
1 Tbsp (15 mL) (or to taste) honey or pure maple syrup
2 tsp (10 mL) balsamic vinegar

Serves 4

Nutrition & Cooking Notes:

Sweet, juicy and nutritive, plums are low on the glycemic index and offer a good source of vitamin C, vitamin A (in the form of beta-carotene), vitamin B2 (riboflavin) and fibre. Plums also contain calcium, magnesium and plant-based iron. These dark-skinned lovelies are rich in phenols that offer a protective effect against oxidative damage (they operate as antioxidants) helping to reduce the risk of disease.
Ripe plums are the way to go here — tart, hard plums will not render the same results. The plums should have some comfortable give when you gently press on them.
This plum sauce need not be reserved for dessert (though it’s mighty delicious used this way) — the first time I made this sauce in fact, my husband and I ate it with seared scallops (delish!). It also pairs beautifully with yogurt and mixed in with oatmeal or smoothies.

Directions:

Heat oven to 400 F.

In a spacious bowl, combine orange juice, honey or maple syrup and balsamic, whisking to combine.
Add plum segments to the juice mixture and gently toss to combine. Allow plums to sit in the juices (mixing on occasion) for at least 10 minutes.
Meanwhile, line a baking sheet with parchment paper. You could also use an unlined baking dish if your prefer, provided there is sufficient room for the plum segments to roast without touching each other.
Remove plum segments, one by one, from the juice bowl and place on the baking sheet such that they are not touching. (if you need to, simply use two sheets or work in batches). Drizzle any remaining juice over the plums.
Roast the plums in the oven for approximately 12-18 minutes (depending on the heat of your oven) until the plums have started to break down with juices flowing.
Carefully remove tray from oven and allow it to cool before transferring the plum segments (and any transferable juices) to the blender or food processor.
You can remove the skins from the plum segments at this point (you will be able to roll them off easily) but I don’t recommend it. The skin is where all the flavor is and once blended you won’t be aware of it in the sauce (it leaves only the tiniest bits of chewy deliciousness).
Blend the roasted plum segments until the plum is well broken down and integrated into a nice smooth and consistent sauce.
Carefully transfer the sauce into a serving dish and enjoy with food of choice, for example: ice cream; frozen yogurt; regular yogurt; on cereal; with a smoothie or with fish/seafood. Any leftover sauce can be kept in a covered container in the fridge for 2-3 days.
I have a number of ice cream recipes on the blog if you wish to make your own but this particular recipe is all about the plum!

Ancient Grains Granola Cups ~ sensible nutrition on-the-go

May 7, 2012 By kelly / inspired edibles 57 Comments

I think what amazes me most about homemade granola is how much goodness you can pack into such a small area.

(Yup, I actually get excited about these things).

Each of these muffin-sized granola cups contains more health building nutrients than the average North American consumes in an entire day. And then some.

Sounds pretty worthwhile to me.

A simple and quick make-ahead option for breakfast or snack, full of delicious nutrients and wonderfully portable too.

If you’ve not yet tried blackstrap molasses, you’re in for a real treat. It’s not only delicious but highly nutritive. With a robust flavour reminiscent of black liquorice, it boasts an impressive nutrient profile that puts it in an entirely different class than its highly refined cousin ‘fancy‘ molasses.

2 Tablespoons of blackstrap molasses contains an amazing 40% of an adult’s daily requirement of potassium; 30% daily requirement of iron (ideal for vegetarians/vegans); 20% daily requirement of calcium; 20% daily requirement of vitamin B6 and 16% daily requirement of magnesium. Pretty impressive stuff for a sweetener.

You can play around with this recipe and incorporate whatever ingredients suit you and your family best. Experimenting with different seasonings will also bring about a whole new taste experience every time.

yup, that would be chili powder…

Buyer Beware: Another reason why I love homemade bars… Despite clever and creative labelling, most commercial granola bars are more about sugar than anything else. There are a few pre and post workout specialty bars on the market that have their place under very narrow circumstances (most of us do not have activity levels that warrant those circumstances), and Kashi brand granola snack bars contain a good amount of protein and fibre relative to sugar. Beyond that, most common commercial brands are about as nutritive as a candy bar.

I hope you enjoy making these granola cups at home – It’s really hard to go wrong with them so have some fun and bring small hands on board if you have them at home. Nothing more health empowering for a child than getting them involved in food choices at a young age.

Ancient Grains Granola Cups