Inspired Edibles

~ real food, balanced living ~

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

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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:

  1. 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.
  2. 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.
  3. 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.
  4. If you are making these bars for someone with sulfite sensitivity (asthmatics are often sulfite sensitive) choose unsulfured apricots.
  5. ***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:

  1. Line an 8″x 8″ (or so) baking pan with parchment or wax paper such that the paper hangs over the edges.
  2. Combine the first 6 ingredients in a large bowl and mix to combine.
  3. Add maple syrup or agave and pumpkin or apple sauce and mix to combine.
  4. Add sunflower butter to mixture and mix until combined.
  5. 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.
  6. Allow pan to sit in freezer for approximately 1 hour.
  7. 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.
© Inspired Edibles

 


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)

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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.

  1. 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).
  2. In a large mixing bowl, combine: egg, vanilla, olive oil, maple syrup or honey, and apple sauce, whisking to combine.
  3. In a separate smaller bowl, combine: almond flour and tapioca flour.
  4. 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.
  5. Add grated and drained zucchini to the wet ingredients, mixing to combine.
  6. 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.
  7. 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.
  8. Sprinkle the center of the loaf with additional zucchini pieces and a sprinkle of sliced almonds.
  9. 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.
  10. 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.
© Inspired Edibles

 

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

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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:

  1. 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.
  2. **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:

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

 

 

 

 

 

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

By 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.

© Inspired Edibles

 


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)

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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.  

  1. 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.
  2. Meanwhile, place shredded zucchini in a colander set over a bowl or sink.  Press down on the zucchini to squeeze out excess moisture.
  3. Place cooked quinoa, shredded and drained zucchini, green onions, mushrooms, Parmesan, lemon zest, dill, salt & pepper in a large bowl and mix to combine.
  4. In a separate smaller bowl, whisk together yogurt, olive oil and eggs.  
  5. Add wet ingredients to dry mixing only until combined.
  6. 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.
  7. Place pan in oven and bake for approximately 35 minutes or until set (slightly golden and just firm to touch).
  8. 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.
© Inspired Edibles

 

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

healthy lunch series - quinoa zucchini bake_blog

Homemade Orange Creamsicle Popsicles ~ All Natural, Vegan

By 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.

vegan orange creamsicle_3_Inspired Edibles

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.
© Inspired Edibles

vegan orange creamsicle_1_Inspired Edibles
Fill an ice cube tray (or two) with any remaining popsicle mixture
and enjoy orange-coconut infused water for days ~
vegan orange creamsicle_2_Inspired Edibles
A Brilliant Happy Hour by the Lake
Celebrating 10 years of Cottage Living & 17 Years of Marriage!
(my prince charming taking the photo)

kelly water

  our bathing beauty and constant companion
dogga cottage

Strawberry Chia Overnight Oats (Vegan, Gluten Free)

By 40 Comments

And so with the sunshine and the great bursts of leaves growing on the trees, 
I had that familiar conviction that life was beginning over again 
with the summer
                                                                                             ~ F. Scott Fitzgerald
~~~~~~~~~~~~
We welcomed the first day of summer up at the lake this past weekend.  We didn’t see much of the sun but it didn’t matter.  
 
Unplugged (no internet, not even a phone) we built camp fires, played multiple contentious rounds of boggle and worked in some mandatory family poker: five card draw, Kings and Little Ones, is my game.  There was plenty of swimming too — our golden won’t have it any other way.

…

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Healthy Lunch Series: Vegetarian Taco Salad with Homemade Seasoning

By 19 Comments

 
Have you got a dishwasher reorganizer in the family?

We do.

And it seems there’s no easy cure.

No matter how carefully I place the plates, pack the cups or hang the knives, our resident reorganizer sneaks back to the dishwasher, quietly opens the door and proceeds to refile all of the dishes I’ve just loaded (!).

It’s been going on for about 20 years now.

Can anyone else relate?

(So what do we think… is it a nature or nurture thing? A confluence of influences thing? Any hope for reform?)

~~~~
Mexican food is in my top three all-time favorite cuisine types (if you must know, Thai, Indian, Mexican, generally in that order).  I adore the breadth of flavors and ingredients that typically characterize Mexican food and tacos are a family favorite.

The pre-packaged taco seasonings are convenient (and often yummy) but when you investigate the contents of these packages you begin to wonder: MSG, partially hydrogenated soybean oil, silicone dioxide (an “anticaking” agent), ethoxyquin (etho who? a preservative) and enough sodium to fill your daily quota and then some. On balance, I’d much rather spend the extra 5 minutes creating my own mixture and I think you’ll find the taste worthwhile too.

Healthy Lunch Series

Healthy Lunch Series: Vegetarian Taco Salad with Homemade Seasoning

For the Taco Salad:

  • 2 cups cooked black beans, thoroughly rinsed if using canned
  • 2 cups fresh whole corn kernels or thawed from frozen
  • 2 cups coleslaw or lettuce of choice
  • 16 cherry tomatoes cut in half, or any variety of  tomato chopped into bite sized pieces
  • 1 large orange bell pepper, chopped into bite sized pieces
  • 1/3 cup sliced Kalamata olives
  • 1 cup plain Greek yogurt
  • 1 cup cheddar cheese or cheese of choice, grated
  • 2 green onions/scallions for topping, finely chopped
For the Taco Seasoning:
  • 1 Tbsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp red chili pepper flakes, optional heat
  • pinch sea salt + black pepper


Serves 4

Notes:

  1. You can make your taco seasoning ahead of time and triple the batch to create enough seasoning for 3 meals.  Simply store the seasoning in an airtight container.
  2. I like to make a double batch of beans on the weekend for weekday meals. In addition to superior taste, I have ongoing concerns about the BPA content in lined cans.
  3. If you wish, you can season most or all of the ingredients in this recipe, as desired, by placing them in the skillet with the beans.
  4. Any plant protein can be used in place of the beans – diced tofu/tempeh, lentils or any other legume of choice.

Directions:

  1. In a small dish, combine taco seasoning ingredients together, mixing to integrate.  Set aside.
  2. Wash and chop vegetables as required and grate cheese.
  3. Warm a medium sized skillet over low heat and add black beans.  Sprinkle the black beans with half of the taco seasoning using a wooden spoon to help coat the beans and toss.  Add a little bit of water to the bean mixture (start with a quarter cup or so) and then add the remaining taco seasoning coating and tossing.  If necessary, add additional water to the mixture – you want the beans to be well coated with the seasoning but not dry and clumpy. The mixture should be mildly liquid. Remove beans from heat.
  4. If eating at home, you can plate the ingredients as illustrated in the photos adding the seasoned beans to the center.  Top the beans with a quarter cup of yogurt and sprinkling of green onion. If preferred, you can also cool the seasoned beans before serving.
  5. Salsa and guacamole also make delicious accompaniments.
  6. If bringing this lunch on the road or to the office, simply layer the ingredients into a container and seal well with lid.  Bring yogurt, salsa and guacamole in separate small containers as desired.
© Inspired Edibles

 

I enjoy my taco salad with yogurt, fresh guacamole and plenty o’ salsa!

Bon Appétit

Flourless Peanut Butter and Banana Chocolate Chip Cookies (Gluten Free, Dairy Free)

By 60 Comments

These cookies are probably the most unusual love bites I’ve ever made.

Unusual, in part, because they are not only grain free but also flour free – no dehydrated chickpeas or coconuts here! But what amazes me most is that despite their lack of flour, baking soda/powder, butter and refined sugars, they turn out as though they were… yes, almost a customary cookie, with such a yummy flavor!

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Healthy Lunch Series: Baked Egg Cups over Lime-Tahini Spinach

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This simple and rather scrumptious lunch idea was inspired by a ballerina.

I was catching up on some on-line news the other day when a video caption flashed across my screen: “curious about the eating habits of Canada’s top ballerinas?” Immediate seduction.

And surprise.

I guess I’ve always feared that the pressure put upon these individuals is so grave that they are required, for their own professional survival, to follow a diet of deprivation.  I’ve also come across heartbreaking documentaries on the eating disorders that can run rampant in similar professions.  So, when I watched the clip of the talented and beautiful Heather Ogden, I was not only surprised but also delighted to see the quality and expansiveness of her diet as well as the clarity of her views on it. “I like to focus on all the things I can eat to build a healthy body rather than what I should be excluding. Calories are not my focus.”

There’s also something about that six hours of daily exercise thing that has a way of keeping the body slim and trim (!). Among some of Ogden’s favorite foods as showcased in the segment, were the most delicate and seductive looking eggs I’ve seen in a long time.  I suspect they may have been poached but no matter, the flash image was enough to launch my vessel. I knew where I was going with this one.

Although I am not new to baked egg cups, there was just something about this presentation with the yolks standing at attention, clear and radiant in the center, that reminded me of sunlight.

Healthy Lunch Series

Baked Egg Cups over Lime-Tahini Spinach

For the Egg Cups & Spinach Salad:

  • 90 grams (about 3 cups) fresh baby spinach
  • 70 grams (about 1 cup) sliced mushrooms of choice
  • 6 dried apricots, sliced
  • 1/2 avocado, cubed or sliced
  • 4 eggs
  • 1 large (25 g) green onion/scallion, finely chopped


For the Lime Infused Tahini Dressing

  • 1 Tbsp olive oil
  • 6 tsp tahini
  • 2 garlic cloves, minced
  • 1 Tbsp lime juice
  • 2 tsp lime zest
  • sea salt & cracked pepper to taste


Serves 2

Notes:

  1. Make-ahead option: These baked eggs store beautifully in the fridge for 3 days (or longer) so you can make them at a time that is most convenient.
  2. I recommend using silicone muffin cup liners for the eggs to facilitate release.  I purchased my silicone liners at a very reasonable price at a hardware store (Canadian Tire).
  3. You can easily scramble these eggs (and toss in veggies and cheese if you like).  For instructions, have a look at the link above under “baked egg cups”.
  4. The baked eggs travel well in office lunch bags as well as school lunch boxes with ice packs.  Even though identical in content, my boys found these egg cups more interesting and novel than the usual boiled eggs.
  5. If packing the spinach salad for the office, best to bring the lime-tahini dressing in a separate small container and pour over spinach just before eating (otherwise, you will have a heavily wilted spinach salad by lunchtime).

Directions:

Heat oven to 400 F

  1. Crack eggs directly into silicone (or paper) cup liners that have been gently sprayed with olive oil.
  2. Cooking time will vary depending on the heat of individual ovens and how well cooked you like your eggs.  I’m one of those weirdos who likes my eggs well done (I know, how gauche.  Also explains why there are no oozing egg shots ;o) but by all means, rescue yours before they turn to rubber. Place eggs on top rack of oven and cook for approximately 15-20 minutes or until well done.  If you like your eggs runny (like most people!) cook the eggs for approximately 10-15 or until desired doneness is achieved.
  3. Place spinach, mushrooms, sliced apricot and avocado in a bowl.
  4. Assemble lime-tahini dressing by simply combining ingredients in a dish and whisking together.  If the dressing is too thick, simply add a touch of water incrementally until desired consistency is achieved.
  5. Pour lime-tahini dressing over spinach salad and mix gently but thoroughly to combine.
  6. Divide the lime-tahini spinach between two plates.  Place two egg cups over or beside the spinach and top the eggs with some green onion.
© Inspired Edibles

 

(I always make extra)

A perfect little egg cup emerges from the mold

 

Et voilà! Sun-kissed Spinach ;o) c’est jolie, non?