kelly / inspired edibles - Inspired Edibles

Roasted Brussels Sprouts Chips with Balsamic

October 9, 2013 By kelly / inspired edibles 17 Comments

We’ve been living on the West coast now for about two months and I think it might be time for me to switch the clocks to pacific time.

I haven’t worn a watch in years but my cell phone, computer and bedside clock are all set to eastern standard time. A little sad I know. Kind of like a last holdout thing. There’s sentimentality involved and then there’s the somewhat embarrassing yet inescapable fact that I can’t stand being 3 hours behind the rest of the continent (there, I said it). Even when I’m up at 6 am, bright-eyed and bushy-tailed, I seem to have missed the morning boat. Hopefully I will chill into the Western ways over time (you know, that balance and clarity thing).

In the meantime, have I got a beaut for you!

I just recently read that Brussels sprouts are America’s most hated vegetable. I had no idea. I’m not sure I was ever exposed to Brussels sprouts in my youth (our vegetable rotation generally consisted of corn and peas) but I will admit that these tightly wound greens are rather odoriferous and, depending on how they’re cooked, may well be the object of childhood trauma.

But therein lies the rub. It turns out that it’s quite easy to unleash the Brussels spouts inner goddess by simply roasting them. Nothing more, nothing less. I’ve personally had a small obsession with these cruciferous veggies since discovering this wickedly effective technique and I bet you will too.

In addition to roasting the full bundles, the leaves cook up into delicious crisps that merit attention in their own right.

Today, I’m featuring these little chips which are perfect as a cocktail nibble, game day munchy or snack any time of day.

Are you ready to transform your Brussels sprouts experience?

I thought so.

Roasted Brussels Sprouts Chips

Roasted Brussels Sprouts Chips

14 or so Brussels sprouts
2 tsp (10 mL) olive oil
1 tsp (5 mL) lemon zest, optional
sea salt
1/4 cup (62.5 mL) balsamic vinegar for dipping

Makes about 2 cups of brussels sprouts chips

Cooking and Nutrition Notes:

My favorite combination for these chips is simply olive oil and salt. The lemon does add a nice variation however and if you are a balsamic lover, the dunk option is delicious too.
In addition to their delicious roasted taste, Brussels sprouts are chock-full of nutrients including vitamin K, manganese, folate, fibre and vitamin C. In fact, gram for gram, Brussels sprouts contain nearly fifty percent more vitamin C than an orange! Along with other cruciferous vegetables, including cauliflower and broccoli, Burssels sprouts are also known for their exceptional concentration of cancer-fighting compounds.

Directions:

Heat oven to 375 F.

After washing the Brussels sprouts, cut off the very bottom of each one and then cut the remaining portion of the Brussels sprout in half (this should facilitate removal of leaves somewhat).
The first few exterior leaves should fall off easily. Trim the bottom again to remove more leaves until you can no longer get the leaves off the tight interior bundle.
Place the leaves and the tight interior bundles (I roast those too!) in a roomy bowl. Add olive oil and sea salt as well as lemon zest if using. Using your hands, gently massage the oil mixture into the leaves.
Place leaves on a parchment or foil lined baking sheet (or two sheets) spreading them out as much as possible (they will not crisp properly if overcrowded).
Bake the leaves for 6-8 minutes or until they begin to brown.
Allow the Brussels sprouts chips to cool for a moment and then transfer to a serving dish to enjoy right away! They are best right out of the oven.

look at the size of this beast!

(i could barely fit it into my preview)

this gorgeous Brussels sprouts stalk is grown right here in California ;-)

ready for the oven

these leaves were cooked at a slightly higher temperature (400 F) for extra crispiness

in the end, I found the moderately crisp ones just as tasty and less likely to burn

Ginger Infused Chocolate Chip Pumpkin Squares (Grain Free, Dairy Free)

October 2, 2013 By kelly / inspired edibles 17 Comments

We may be living a different type of fall here in California than the kind that I’m accustomed to at home but that’s not going to stop me from getting up to my elbows in orange!

Over the past couple of weeks we’ve been baking oatmeal pumpkin breakfast cookies (so yummy), savoring squash soups and experimenting with different versions of these chocolate chip pumpkin squares. We are definitely on some kind of pumpkin roll. Now all I need is a copy of Charlie Brown’s It’s the Great Pumpkin and all will be complete.

The squares that I’m featuring today are very reminiscent of pumpkin pie. If you’re not a fan of the taste or texture of pumpkin pie, these are not your squares. On the other hand, if you enjoy pumpkin pie, you will find the taste of these squares remarkably similar with an accent on the fresh ginger. The texture of the squares is slightly firmer than pumpkin pie which allows them to be hand held but you get the same soft, melt-in-your-mouth quality minus the copious amounts of sugar, cream and groovy condensed milk. You can skip the chocolate if you wish and mix in any nut, seed or dried fruit instead.

If you’re sulfite sensitive, you may wish to use your own blend of spices to avoid the preservative that is commonly found in commercial “pumpkin pie” spice. Pumpkin pie spice is generally made up of a combination of ground cinnamon, nutmeg, ginger and allspice but cinnamon/nutmeg will get you mostly there.

Ginger Infused Chocolate Chip Pumpkin Squares

Chocolate Chip Pumpkin Squares (Grain Free, Dairy Free) ~ Inspired by Elana’s Pantry

1/2 cup (125 mL) almond flour
1 Tbsp (15 mL) tapioca flour (also known as tapioca starch)
1 tsp (5 mL) baking powder
2 tsp (10 mL) ground cinnamon
1/4 tsp (2 mL) ground nutmeg
Pinch sea salt
1/2 cup (125 mL) dairy free dark chocolate chips (substitute nuts or dried fruit if preferred)
2 eggs
1/4 cup (62.5 mL) melted coconut oil
1 cup (250 mL) pumpkin purée
1 Tbsp (15 mL) fresh grated ginger, optional
1 tsp (5 mL) vanilla
1 banana broken into pieces
3 Tbsp (45 mL) pure maple syrup

Makes 16 Squares

Notes:

The fresh ginger comes through distinctly and, in my view, beautifully but if fresh ginger is not your thing, simply omit.
You can use any combination of nuts, seeds or dried sliced fruit in place of the chocolate if you wish. One of my favorite combinations is salted macadamia with pumpkin.
You can try cornstarch in place of tapioca (I have not attempted the experiment) but if you omit the starch altogether, you may find that the squares are spongier/wetter and flatter — still tasty but not the same texture.
The taste of the banana in this recipe is undetectable — it is used as a natural (and nutrient rich) source of sugar as well as a bulking agent.

Directions:

Heat oven to 350 F.

In a medium sized bowl combine: almond flour, tapioca flour, baking powder, cinnamon, nutmeg, sea salt. Mix in chocolate chips.
In a separate larger bowl, use a hand-mixer to blend: eggs, coconut oil, pumpkin purée, ginger, vanilla, banana and maple syrup until smooth (or as smooth as possible – there may be small pieces of banana which are innocuous).
Add dry ingredients to wet, mixing only until combined.
Pour pumpkin batter into an 8′ x 8′ baking dish that has been lined with parchment paper and gently greased with olive oil.
Bake in the oven for approximately 20-30 minutes or until set and firm to the touch.
Remove from oven, allow to cool for 10 minutes on a rack and then move to fridge for at least one hour to firm up before slicing into squares (toughest part I know ;-). Store squares in fridge.

Autumn Harvest Black Bean Casserole

September 26, 2013 By kelly / inspired edibles 13 Comments

Have you ever had a shot of wheatgrass?

Heavens! Just about gave me whiplash. (Anything that strong has to be killing something in your body, right?). But seriously, I’ve grown rather fond of the unusual taste of wheatgrass and, exaggerated health claims aside, it does deliver a nice range of vitamins, minerals and antioxidants. My husband and I quite enjoy our customary toast and throw back.

It all happens on Sunday mornings at a farmers’ market around the corner from us — one of our favorite local discoveries — a beautiful stroll to over 70 growers offering peak season produce year round (that’s right, year round!). Most of the produce is organic and I enjoy chatting with the farmers and understanding their growing process. They are full of passion about what they do and more than willing to educate. It’s a great way to spend the morning and we love returning with our bounty of fresh colors and flavors.

This is one recipe that you can truly make your own. It’s super simple, full of nutrients and offers a nice change-up from the usual weeknight chicken (or whatever your family fallback is). You can pick up fresh produce or take the opportunity to clear out the fridge and use whatever you already have on hand. You can adjust the seasoning as well to increase or decrease heat as desired or change up the flavors all together. Anything goes!

Autumn Harvest Black Bean Casserole

Autumn Harvest Black Bean Casserole

For the Casserole:

1 large yellow onion, peeled and coarsely chopped
3 ounces (85 grams) fresh sliced mushrooms
4 cups (950 mL) black beans, thoroughly rinsed if using canned
4 cups (950 mL) corn nibblets (fresh or thawed from frozen)
1 large sweet red bell pepper, or two medium, diced
Handful fresh cilantro leaves

For the Seasoning:

1 heaping Tbsp (15 mL) ancho chili powder or other chili, as desired
2 tsp (10 mL) chipotle powder
1 tsp (5 mL) cilantro powder
1 tsp (5 mL) cumin powder
1 + 1/2 cups (375 mL) of your favourite salsa
1/2 cup (125 mL) shredded Monterey Jack or other cheese

Makes 6-8 Servings

Notes:

You can include or exclude any vegetable/seasoning of choice here — really, anything goes! It’s a great opportunity to clear out your fridge and use up whatever you have on hand.
Cooking time will vary depending on your particular oven.
I served this casserole over crunchy coleslaw with a generous scoop of plain Greek yogurt and fresh guacamole.

Directions:

Heat oven to 375 F.

Sauté onion and mushroom over low-medium heat in a large skillet with some olive oil.
Meanwhile, in a small bowl, combine dry seasonings: chili, chipotle, cilantro and cumin.
Add dry seasonings to onion/mushroom mixture while it is cooking, stirring to coat.
Once onions are translucent and mushrooms have begun to brown, add black beans, corn and red pepper to the skillet, mixing gently to combine ingredients and seasonings.
Transfer skillet ingredients into a large oven-proof casserole dish (I used 9″ x 13″).
Sprinkle fresh cilantro leaves on top of the casserole followed by salsa — use a spoon to help spread the salsa which will soak in somewhat to the ingredients.
Top the casserole with shredded cheese.
Place casserole in oven uncovered and allow it to cook for approximately 30-45 minutes or until cheese is bubbling and beginning to brown along the edges.
Remove casserole from oven and allow it to cool for at least 10 minutes before serving.

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Roasted Honey-Dijon Potatoes with Fresh Rosemary

September 18, 2013 By kelly / inspired edibles 17 Comments

So I have this reflex — let’s just call it the Canadian reflex — that kicks into high gear somewhere around the back half of September. It’s a not-so-quiet anxiety of sorts that appears to be hardwired into my brain and prevents me from staying inside on unseasonably warm, sunny days. Try as I might to tie my ankles to a piano, I cannot stop myself from dropping everything to dart outside and soak in those last, delicious days of summer.

And what now.

There appears to be no sign of fall. No changing weather and no turning leaves. No cold breeze in the air to trigger the resurrection of warm, cozy sweaters or signal the desire to sit with a warm cup of ginger tea. No more excuses to linger and no need to savour the fleeting moment.

The weather is precisely the same here, every day. Sunny. Warm. Rest and Repeat.

(I’m not certain that’s a complaint. Merely an observation).

But I will say that my body and brain don’t quite know what to make of it yet.

And while I’m not seeing the seasonal transition, I know my loved ones are experiencing it and in a weird kind of way, I’m living it too (a bit like a phantom fall). So in honour of fall and the flood of memories and sensory delights it represents, I’m sharing one of our family’s favourite autumnal sides. A delicious roast potato recipe that truly could not be any simpler. It will take you about 5 minutes to whip-up the glaze for these potatoes and the rest is cooking time. You can even chop the potatoes ahead of time and store them in a bowl of water in the fridge overnight.

I often make this recipe with sweet potato but I recently picked up some lovely spuds from a local grower and decided to use them here.

Keep those fingers off the prize until they’re done — the exquisite aroma will tempt you no end!

Roasted Honey-Dijon Potatoes with Fresh Rosemary

Succulent & Aromatic Roasted Potatoes in a Honey-Dijon Sauce with fresh Rosemary

Author: Kelly

Serves: 8

Ingredients

2 lbs (1 kilo) of potatoes (about 8 medium sized) skin on and each cut into 8 pieces
3 Tbsp (60 mL) olive oil
3 Tbsp (45 mL) whole grain Dijon mustard (the one with the visibly large mustard grains)
2 Tbsp (30 mL) honey
½ tsp onion salt
¼ tsp coarse black pepper
optional: 2 Tbsp (30 mL) chopped fresh rosemary plus more for garnish

Instructions

Heat oven to 425 F
Wash potatoes thoroughly. Cut each potato in half and then each half into four (for a total of 8 pieces per potato). I like nice chunky pieces but you could further divide if you prefer smaller.
Place washed and cut potatoes in a bowl large enough to accommodate hand-mixing.
Meanwhile, in a small bowl, whisk together honey-Dijon glaze ingredients: olive oil, mustard, honey, rosemary and sea salt.
Pour honey-Dijon glaze over potatoes and, using your hands, massage the glaze into the potatoes making sure they are well coated.
Place coated potatoes on a lightly greased foil covered baking sheet (scooping up all of the delicious glaze), and making sure the potatoes are spread out and not touching each other.
Place baking dish or baking sheet on the top rack in the oven. Cook for approximately 25-30 minutes (depending on your oven) until potatoes have softened and are beginning to take on a nice roasted color. Make sure to give the potatoes a flip or a shake once or twice during the roasting process.
Depending on the final colour of your potatoes, you can turn the broiler on and allow potatoes to sit for another 5 minutes (be sure to watch them!) until they have achieved that dynamite golden hue. The potatoes from this photo series were directly from oven baking -- no broiling required.
Allow potatoes to cool before enjoying with a few additional sprigs of rosemary, as desired.

Notes

Potatoes: be sure to use fresh potatoes for this recipe (variety of choice but with a good skin on) -- older potatoes tend to be softer and will be mushy when roasted.
Make Ahead: you can prep the potatoes a day ahead and simply store in a bowl with a little water in the fridge.
Cooking Time: be sure to keep an eye on the potatoes while they cook as oven types and temperatures vary widely and you wouldn't want to burn these lovelies.

Nut-Free Granola Bars! (No Bake, Gluten-Free, Vegan)

September 10, 2013 By kelly / inspired edibles 32 Comments

I’ve had a number of requests for nut-free granola bars to accommodate those with allergies as well as those who wish to enjoy bars in nut-free environments (perfect for school lunch boxes!).

Peanut (legume) and tree nuts (including: walnuts, almonds, hazelnut, cashew, pistachio and Brazil nuts) are among the most common types of allergies in children and adults and can cause severe and life threatening consequences. These allergies are often lifelong.

Sesame seed, though not a tree nut, shares similar proteins and is also a rising allergen.

Both sunflower seeds and pumpkin seeds (pepitas) on other hand, are rare allergens. They form the basis of today’s bars along with apricot, soft apple, ground flaxseed and oatmeal. These bars are no-bake, dairy free, egg free and gluten free so I’m hoping that the vast majority of those who suffer from common food allergies can enjoy them. As an added bonus, they taste remarkably similar to my homemade nut bars (consistently the most popular items at Inspired Edibles ;-) and are loaded with health-building nutrients.

If you’ve not yet tried sunflower seed butter, you’re in for a real treat! Have fun experimenting and enjoy.

Nut-Free Granola Bars (No Bake, Gluten-Free, Vegan)

Nut-Free Granola Bars

2 cups (500 mL) 100% pure, uncontaminated, rolled oats***
1 cup (250 mL) diced dried apples, I used Bob’s Red Mill
10-12 dried apricots, sliced
1/2 cup pepitas (125 mL) (shelled pumpkin seeds)
1/4 cup (62.5 mL) sunflower seeds
1/3 cup (80 mL) ground flaxseed
1 cup (250 mL) sunflower seed butter
1/3 cup (80 mL) pure maple syrup or agave nectar
1/4 cup (62.5 mL) pumpkin purée or apple sauce

Serving: Makes Approximately 14-16 bars + leftover batter for granola bites

Notes:

The key to these bars is to ensure the batter is sticky (not wet) before placing them in the pan. If the batter is dry and crumbly, you can add a little more pumpkin purée or apple sauce or seed butter until desired consistency (sticky!) is achieved. If you feel the batter is too wet, incrementally add dry ingredients.
These bars do best when stored in a sealed in a container/bag in the freezer. Do not leave them out on the counter for an extended period of time. They never fully freeze so it’s quite convenient to have them in the freezer.
If you are packing these bars up in a lunchbox, I recommend placing an ice pack under them. They may end up softening but my boys love them that way too – soft and chewy.
If you are making these bars for someone with sulfite sensitivity (asthmatics are often sulfite sensitive) choose unsulfured apricots.
***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.

Directions:

Line an 8″x 8″ (or so) baking pan with parchment or wax paper such that the paper hangs over the edges.
Combine the first 6 ingredients in a large bowl and mix to combine.
Add maple syrup or agave and pumpkin or apple sauce and mix to combine.
Add sunflower butter to mixture and mix until combined.
Place batter in prepared pan pressing down firmly with palm of hands (or mini-roller if you have one) and distributing as evenly as possible.
Allow pan to sit in freezer for approximately 1 hour.
Remove pan from freezer. Lift singular slab from pan by lifting up on paper. Set slab down and gently peel paper away. Slice slab diagonally into 7 or 8 long bars and then cut each long bar in half to create a total of 14 or 16 bars. Store sliced bars in sealed container/bag in the freezer.

Love the colors!

Adding in the wet ingredients — sunflower seed butter

is darker than almond and peanut butter

Make sure the batter is sticky before pressing down firmly

into the lined pan so that all the ingredients adhere into a singular slab

add a few more colorful pieces of fruit/seed to the top if desired and press down

Take a moment to admire your beautiful and intricate cobblestone pattern ;0)

I think I want this for my kitchen backsplash!

these dried apples are soft, chewy and all natural

they make a delicious addition to the nut-free bar and help bulk them up

You can roll any extra batter (or the entire batter for that matter)

into balls for granola bites!

Chocolate Zucchini Pudding Cake (Gluten Free, Dairy Free)

September 4, 2013 By kelly / inspired edibles 18 Comments

I dropped in to a local coffeehouse on Friday just in time to catch the barista serving up an assortment of ‘balance and clarity’ (his words) with complimentary pieces of orange-infused dark chocolate. Delighted patrons mingled arms and exchanged smiles as they politely jockeyed for their share of splendor. I was tempted to push my way through the crowd but I was having too much fun observing. A generous cross-breeze was blowing through the open doors of the historic stone building with the white light of afternoon washing over the interior.

Another lousy day in paradise.

I love experiencing slices of life like that. Even though afternoon coffee is not generally my thing (I like to reserve my afternoon sip for a cuppa of matcha), I do enjoy a good java and the image and ambiance at Red Rock stayed with me through the weekend.

The cool thing about this recipe – apart from the taste – is its versatility. You can pack it up in a lunchbox, fancy it up with a dollop of crème fraîche for a dinner party or serve it, as I did here, with a delightful afternoon tea or coffee.

Chocolate Zucchini Pudding Cake (Gluten Free, Dairy Free)

Chocolate Zucchini Pudding Cake

1 cup (250 mL) zucchini, coarsely grated + more for topping
1 egg
2 tsp (10 mL) pure vanilla extract
3 Tbsp (45 mL) olive oil
3 Tbsp (45 mL) pure maple syrup or honey
1/2 cup (125 mL) apple sauce, I like to use unsweetened
3 ounces quality dark chocolate, chopped into pieces and melted
1/2 scant cup (125 mL) almond flour or ground almonds
1/3 cup (80 mL) tapioca flour (also known as tapioca starch)
1/4 cup (62.5 mL) sliced natural almonds

Makes approximately 6 half cup servings

Directions:

Heat oven to 350 F.

Place grated zucchini in a colander over the sink or a bowl to drain excess water (you can assist in this process by using the back of a spoon or spatula to gently press down on zucchini to release the water or dab with a paper towel).
In a large mixing bowl, combine: egg, vanilla, olive oil, maple syrup or honey, and apple sauce, whisking to combine.
In a separate smaller bowl, combine: almond flour and tapioca flour.
Meanwhile, using a small sturdy pot set to the lowest temperature on the stove, melt the chocolate. This will only take a few minutes but if you raise the heat to accelerate the process, the chocolate will seize and it will ruin the recipe (aka: not worth it). Also take care to prevent liquids/water from contacting the chocolate.
Add grated and drained zucchini to the wet ingredients, mixing to combine.
Add dry ingredients (almond/tapioca) to wet ingredients and drizzle in the melted chocolate (using a spatula to get every last bit!). Mix all ingredients together just until combined.
Pour the chocolate zucchini mixture into a loaf pan that has been lined with parchment paper that is long enough to hang over both sides (I like to gently coat the paper with olive oil). The parchment paper is not necessary but it prevents sticking and scraping and makes clean up a breeze. The loaf pan dimensions I used were: 9.25 x 5.25 x 2.75 inches.
Sprinkle the center of the loaf with additional zucchini pieces and a sprinkle of sliced almonds.
Place chocolate zucchini loaf in the oven and bake for approximately 45-55 minutes or until the surface layer of the pudding cake has solidified. The surface should feel solid when you tap on it but there should be some give beneath (the soft pudding layer) a bit like a ripe avocado.
Remove the chocolate zucchini pudding cake from the oven and allow it to cool for 10-15 minutes before spooning out into individual serving bowls/cups. Top with a few more pieces of zucchini and almonds as desired. You can also serve with a dollop of fresh cream if you wish.

You will end up with a dark chewy exterior layer

and a soft, lighter-colored, molten interior

your pudding cake will have darker chewy pieces from the exterior

combined with a soft lighter-colored pudding beneath

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

August 26, 2013 By kelly / inspired edibles 33 Comments

Well, I’m so darn inspired by this late summer weather we’re having, I thought it would be an ideal time to post about exercise nutrition.

(That, and the small fact that our son is currently running 60 km/37 miles a week on average with his cross-country team. We are getting a very quick sense of just how seriously Americans take their sports! When I inquired jovially about the two hour daily practices, Monday through Saturday, the coach looked at me square in the eyeballs and responded ‘this is not a club, it’s a sport.” Gotcha).

Exercise and Hydration

It’s no secret that proper nutrition – before, during and after exercise – is an integral part of every athlete’s comfort, performance and recovery.

Hydration, the hub of all biochemical processes in the body, is critical to athletic performance. The average adult body is made up of 50-70% water. Even mild dehydration (1-5% loss of body water) has been shown to reduce efficiency and performance and can lead to early fatigue during exercise.

Moderate Intensity Exercise of Less than One Hour

Every individual is unique but as a general rule, if you are working out at moderate intensity levels for less than a one hour period, water should be your primary hydration source (no need to flood your body with sugar and electrolytes it doesn’t need at this stage).

Higher Intensity Exercise of More than One Hour

If you are engaging in higher intensity exercise of more than one hour however, water alone will not suffice. Your body sweats out vital electrolytes at this level and also requires carbohydrates to provide energy to working muscles. Electrolytes are essential minerals, including sodium and potassium, that are needed to regulate critical body functions like heart beat and blood pressure. When we sweat, we lose sodium and to a lesser degree potassium, magnesium and calcium. Sodium is critical for transmitting nerve impulses and proper muscle function. Even a slight drop in blood sodium can cause problems (hyponatremia).

Sports Drinks vs. Coconut Water

Numerous studies have shown that sports drinks (which contain carbohydrates and electrolytes) can delay fatigue, enhance physical performance and speed recovery in athletes. However, most of these drinks deliver carbohydrates in the form of processed liquid sugar including high fructose corn syrup.

Coconut water on the other hand, is derived naturally from the juice of young green coconuts. It is lower in carbohydrates and calories than most sports drinks and higher in potassium. Coconut water also contains magnesium, phosphorus and calcium.

The one critical electrolyte that coconut water does not deliver in sufficient quantity however is sodium (athletes lose more sodium through sweating than potassium over prolonged exercise) and that is why I recommend adding a pinch of sea salt for exercise of more than one hour duration.

Hydration Prior and During Exercise

Every individual will have different preferences for hydration prior to exercise however studies reveal that many of us continue to fall short of our needs.

As a general guideline, it is recommended that individuals consume in the range of 500 ml (16 ounces) of water prior to exercise and sip small amounts of water — every 10 minutes or so depending on intensity — during exercise. Carbohydrate and electrolyte replenishment generally only becomes relevant after one hour of exercise.

If you are engaging in high intensity exercise of over one hour in duration, you can sip on a combination of coconut water with a pinch of sea salt and some orange juice and/or honey.

You can experiment with what works best for you but here’s an idea of what a homemade sports drink might look like: 3 cups coconut water, 1/4 tsp sea salt, 1/2 cup orange juice and 1 Tbsp honey.

Replenishment, Repair and Recovery following Exercise

Following exercise, I recommend a recovery smoothie which has added protein (for muscle repair) and fruit (to replenish depleted glycogen stores naturally) while delivering antioxidants, vitamins and minerals which you will not get from high fructose corn syrup. Exercise, like all metabolic processes, gives rise to free radical production and it’s important for athletes/exercises to avail themselves of a diet rich in antioxidants to offset this equation.

I recommend consuming the smoothie ideally within 30 to 60 minutes of completing high intensity exercise of more than one hour in duration. This time frame is generally viewed as the optimum window for replenishing glycogen stores and facilitating muscle repair and recovery.

I prefer liquid nutrients at this stage for recovery as many athletes/exercisers feel they need time to relax their stomach muscles (and calm their sympathetic nervous system generally) after high intensity exercise and before taking in solid food. Nutrients – notably carbohydrates and protein – in the form of smoothies, are ideal because they are easier to digest and more quickly absorbed by the body than solid foods. For those who tolerate protein powders in smoothies this is also an option but if you prefer to source from whole foods, blended Greek yogurt, eggs, nuts and seeds offer excellent sources.

A fun anecdote: Professional tennis player John Isner, who played the longest tennis match in history at Wimbledon in 2010, credits his 11-hour marathon endurance on the court to coconut water mixed with sea salt. (Post-match he adds protein powder for recovery).

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

1 cup (250 mL) blackberries, (frozen is absolutely fine)
1 medium sized nectarine or peach, skin on chopped
1 cup (250 mL or more) coconut water
Handful (8 – 12) natural almonds
1/2 cup (125 mL) plain Greek yogurt**
1 Tbsp (15 mL) fresh lemon juice
1 tsp (5 mL) honey (optional)
1/4 tsp (1 mL) sea salt

Serves 1

Nutrition Notes:

You can use any combination of fruit that works for you. Fruit is generally frozen at the peak of freshness so if fresh fruit is too expensive or not at its prime for whatever reason, frozen fruit is a great option.
**You can substitute protein powder (whey or vegan) in place of the yogurt if preferred. My experience is that occasional protein powder is generally fine for most but keep in mind that powder is not whole food and, if over-consumed, can lead to GI distress. Discover how your body responds and adjust accordingly.

Directions:

Combine ingredients in a blender or food processor and blend until desired consistency is achieved.
If smoothie is thicker than desired, simply add additional fluid — coconut water/water/milk beverage of choice.

I’m not gonna lie

I squealed like a girly when I saw my first lemon tree

Fresh Blueberry Salad with Chèvre Medallions and Champagne Vinaigrette

August 7, 2013 By kelly / inspired edibles 18 Comments

Nothing remains as it was.

If you know this, you can begin again

with pure joy in the uprooting.

~ Judith Minty

~~~~~

Everyone moves from time to time and in terms of life injuries, well, it’s just not that significant.

But when you’re preparing to leave the city where you’ve raised your children from infants to teenagers and every corner of every street flashes a memory, the task takes on a different weight.

Sure, there are plenty of good reasons to be attached to this city. Consistently ranked among the best communities to live in Canada and one of the cleanest and highest quality living cities in the world, there’s no doubt, Ottawa is a gem.

But that’s not what I’ll miss most about home.

No. My heart is breaking leaving this city because there isn’t a corner of this well-traveled neighborhood that doesn’t remind me of the fifteen years we’ve spent living it. From the crawling stage to the dirt eating stage to the mound of grass where our youngest found his first four-leaf clover, to the epic meltdown on Bank street that saw a certain three year old boy strip down to his bare skin one painstaking item of clothing at a time until he stood there planted in his resolve, his thirty pound frame shivering in the wind, casting a look back at me that let me know, we had just begun.

And the funniest things are occurring to me too. The thought that our phone number will never ring to us again; the idea that we are deserting the ash tree we planted in our backyard when it was only three inches tall — how long will it live and will I ever see it again? The fact that I won’t get to say goodbye to everyone including all the so-called strangers I run into every single day (is it weird that I am now possessed with an urgent need to meet them?) and the stretch of wall in our kitchen (the great wall) where our boys – and every guest, friend and family member – who entered our home measured themselves – a collection of graduated marks and honors, now covered over in builder beige.

Whenever I feel like I’m going to lose it, which happens a fair bit, I find myself holding on to Dr. Seuss:

We are so blessed to have spent fifteen incredible years in this beautiful city with its spirited inhabitants. I am now intimately acquainted with every tree-lined dog walking path, soccer pitch and hockey arena scattered across eastern Ontario (in fact, I can even tell you the mean temperature inside each of those arenas — yup, I’m even going to miss freezing my butt off!).

So we move forward, with open hearts and optimism. And we have so many people to thank for supporting us both while we lived here and during our warp speed transition out of the city. Family, friends and neighbors who have extended their hands and celebrated our final days — thank you for making us feel so well surrounded and loved. That’s what we will remember most.

Fresh Blueberry Salad with Chèvre Medallions & Champagne Vinaigrette

Fresh Blueberry Salad with Champagne Vinaigrette

For the Salad:

4 cups (1 L) baby spinach or fresh greens of choice
1 cup (250 mL) arugula (rocket)
1 bundle seasonal white asparagus, gently steamed and cut into bite sized pieces
1 cup (250 mL) fresh blueberries
1/4 cup (62.5 mL) toasted pine nuts or nuts/seed of choice
8 ounces (225 grams) chèvre (goat) cheese log, I used one seasoned with herbs

For the Champagne Vinaigrette:

4 Tbsp olive oil (60 mL)
2 Tbsp (30 mL) champagne vinegar
1 tsp (10 mL) fresh lemon zest
1 tsp (10 mL) honey
2 tsp (10 mL) grainy dijon mustard
sea salt and coarse pepper to taste

Serves 4

Nutrition Notes:

Rich in fibre and low in calories, blueberries rank among the highest in antioxidant value by weight in relation to other fruit. These dazzling blue gems obtain their color from a group of phytochemicals called anthocyanins that help guard against cataract, glaucoma, ulcers and even certain types of cancer.

Studies have also shown that blueberries may reduce LDL cholesterol levels and blood pressure. And there’s more. Research suggests that eating blueberries regularly may protect brain cells and lower the risk of Alzheimer’s disease by combating free radical damage, reducing inflammation and increasing the clearance of toxic proteins that accumulate with age.

All this from a brilliant berry that is bursting with flavor – talk about a great deal!

Directions:

Place spinach (or other greens), arugula, cooled asparagus pieces and blueberries together in a large bowl.

In a small dry skillet, sauté pine nuts over lowest heat just until they are gently browned and fragrant (be sure to watch carefully to ensure that you don’t burn the nuts — pine nuts are expensive!).

Add toasted pine nuts to salad bowl.

Meanwhile, in a small container with fitted lid, combine vinaigrette ingredients and shake vigorously before drizzling over salad. Taking care not to mash fruit, mix salad ingredients together until well integrated with vinaigrette.

Divide salad among 4 plates and top each plate with 3 slices (medallions) of chèvre.

the majestic ash tree we planted in our backyard 12 years ago

I was 7 months pregnant, the tree was only 3 inches tall

a warm greeting for baby brother

moments after arriving home from hospital

A slice of the great wall

(a tough thing to capture in all of its sacredness ;-)

our first summer at the cottage 10 years ago…

(we are not selling our cottage!! in fact, it is my covert plan to return to Ontario

every summer for most of the summer — shhhhh… don’t tell a soul ;-)

~~~~

Dear friends and faithful supporters of Inspired Edibles, please bear with us as our family settles in to our new home and life in California — we can’t wait to reconnect and share our new adventures with you!

~~~~

Healthy Lunch Series: Quinoa Zucchini Bake ~ served warm or cold (Gluten Free, Vegetarian)

July 9, 2013 By kelly / inspired edibles 20 Comments

healthy lunch series - quinoa zucchini bake_blog

As part of Inspired Edibles’ ongoing Healthy Lunch Series, I’m excited to share this seasonal zucchini and quinoa bake that you can serve up warm and comforting from the oven or cool and refreshing from the fridge.

Many of us are experiencing mercurial weather this summer — cold and rainy one day, uncomfortably humid the next. This simple, nutritious meal will accommodate either end of the spectrum nicely.

Made ahead, these cooled squares pack up beautifully into lunch boxes and picnic baskets and you can easily vary the contents and flavor accents with different fruit, vegetables, herbs and spices as desired (see suggestions in the Cooking & Nutrition Notes section below).

I hope you have fun with it and enjoy adding the recipe to your lunch repertoire!

Healthy Lunch Series: Quinoa Zucchini Bake

Quinoa Zucchini Bake ~ served warm or cold (Gluten Free, Vegetarian)

2 cups (500 mL) cooked quinoa
2 cups (500 mL) packed and drained shredded zucchini (I used a combination of yellow and green zucchini)
3 green onions (scallions), sliced thin
1/2 cup (125 mL) mushroom pieces
1/3 cup (80 mL) shredded Parmesan
1 Tbsp (15 mL) lemon zest
2 heaping Tbsp (30 mL) fresh dill
Sea salt & coarse pepper seasoning
1/2 cup (125 mL) plain Greek yogurt
2 Tbsp (30 mL) olive oil
4 eggs

Makes 12 Squares

Cooking & Nutrition Notes:

Variety is the spice of life and in this case, there are many gorgeous combinations you can play around with. I worked with mushroom, Parmesan, lemon and fresh dill but consider some of these variations: chopped apple and nutmeg; tomato and fresh basil; garlic, walnut and parsley; crunchy anise and tarragon; chopped pear and sage; blueberry and mint; cheddar, corn and chili pepper.
Dubbed the “mother grain” by the Incas, quinoa’s nutrient profile has earned it star status. Rich in plant protein, quinoa contains all nine essential amino acids making it an important staple for vegetarian/vegan diets. It also contains B vitamins and a number of minerals including, notably: magnesium (a natural muscle relaxant), manganese, phosphorus, copper and iron. Quinoa’s low glycemic index also makes it a good choice for blood glucose control in diabetics (and those wishing to prevent the onset of type 2 diabetes).
If you are making this recipe for youngsters, you can cut the quinoa zucchini bake into fun and interesting shapes — squares, circles, long stick shapes, triangles, any cookie cutter shape you have on hand etc. You can also provide dipping sauces – tzatziki would work beautifully here – but any bean dip as well. (Or, as one of my sons might advise, hot buffalo wing sauce!)

Directions:

Heat oven to 350 F.

Cook quinoa according to package directions (generally 1:2 ratio quinoa to water) and allow it to cool somewhat. Quinoa increases about 4 times in volume when cooked. A 1/2 cup of dry quinoa should generate about 2 cups of cooked quinoa. Use 1 cup of dry to be safe and store any leftovers in a sealed container in the fridge.
Meanwhile, place shredded zucchini in a colander set over a bowl or sink. Press down on the zucchini to squeeze out excess moisture.
Place cooked quinoa, shredded and drained zucchini, green onions, mushrooms, Parmesan, lemon zest, dill, salt & pepper in a large bowl and mix to combine.
In a separate smaller bowl, whisk together yogurt, olive oil and eggs.
Add wet ingredients to dry mixing only until combined.
Line a baking pan (roughly 6 1/2 x 10) with parchment paper such that the paper hangs over the sides of the pan. Pour quinoa zucchini batter into the pan. Add a final sprinkling of cheese and mushrooms to the surface.
Place pan in oven and bake for approximately 35 minutes or until set (slightly golden and just firm to touch).
Remove pan from oven allow it to cool. Elevate the quinoa zucchini bake slab from the pan by pulling up on parchment (if you can) or with the help of a large spatula and slice slab into squares or desired shape.

I must have eaten a pound of heirloom carrots with malt & salt

while making this recipe…

Ready for the oven

so simple and packed with goodness

perfect picnic food

you just know I want to break into Seals & Crofts right now

Homemade Orange Creamsicle Popsicles ~ All Natural, Vegan

July 2, 2013 By kelly / inspired edibles 34 Comments

vegan orange creamsicle_inspired edibles

Well, I have to agree with my son on this one. These may be the tastiest popsicles I’ve made to date.

He didn’t quite put it that way though.

In fact, he said it precisely like this: “Wow, Mom, these actually taste like popsicles.” In teenage parlance I knew exactly what he meant. I finally managed to create an all natural popsicle that wasn’t rock hard and entirely devoid of flavor.

This is the same teenage son who, upon sampling one of my first versions of low sugar cookies, chose to break it to me gently this way: “Oh Mom, you don’t know what you’re up against.”

He said it with such a calm assuredness and sincerity that it had me laughing tears. We both knew he was right of course and he managed to synthesize the battle of the century into one simple sentence. (He can be infuriatingly smart that way).

I still find myself laughing about his comment at the strangest times – in the middle of the night, driving my car, brushing my teeth. It reminds me of all the times I almost certainly embarrassed my boys in their younger years by insisting on real food and refusing to buckle under pressure. Handing out apple baskets instead of loot bags at their birthday parties, making fresh fruit birthday cakes, sending them off with veggie platters to school parties and the coup de grace, introducing a healthy lunch program at their elementary school (let’s just say it didn’t have the same momentum as pizza day). Yup, moms can be downright distressing at times. Ah well, better to stand for something, right? Besides, it builds character and there are plenty of those around here.

Homemade Orange Creamsicle Popsicles

Homemade Orange Creamsicle Popsicles ~ All Natural, Vegan

1 cup (250 mL) fresh squeezed orange juice (or any quality mixed orange juice)
1 cup (250 mL) coconut milk
3 Tbsp (45 mL) pure maple syrup
1 Tbsp (15 mL) fresh lime juice
1 Tbsp (15 mL) orange zest (I also like adding small chunks of fresh orange pulp)
1 tsp (5 mL) pure vanilla extract

Makes approximately 4 half cup (125 mL) popsicles

Notes:

The combination of orange and coconut is positively swoon-worthy. The lime adds a note of tartness while the zest/pulp emphasize the delicious and refreshing orange.
I used coconut milk here not only because it’s a dairy free alternative that happens to taste delicious but also for its health properties. Although most of the fat in coconut milk is saturated fat, this plant based saturated fat is made up of a unique blend of medium-chain fatty acids (most fats in our diet are long-chain fatty acids) which appear to have a positive effect on cholesterol levels, notably raising HDL (good) cholesterol. These same medium-chain fats also appear to increase calorie burning in the body through their action of direct delivery to the liver for energy.

Directions:

1. Simply mix ingredients together, by hand or in a blender/food processor, and pour into individual popsicles molds.

2. Add a popsicle stick in the center of the mold and place in freezer for approximately 3 hours.

3. Remove popsicles from freezer 5 or 10 minutes before serving. Run exterior of popsicle molds under hot water for a few seconds and then gently pull on popsicle stick to release popsicle from mold.