Inspired Edibles

~ wellness, wonder, words ~

Quinoa Cornbread Muffins with Black Beans, Arugula and Parmesan (Gluten Free)

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I love a good cornbread straight from the oven with generous chunks of spicy jalapeno and a warm pat of melting butter (I mean, who doesn’t right?) but lately I’ve had visions of plump, juicy black beans tossed into the mix.

I’ve been imagining these perky fibre-rich fellows dotting the muffin tops for months now – some dipping below the surface some dancing on top – and finally had an opportunity to act out my fantasy ;0).

And since I was busy transforming, I decided to amp things up further by pairing the lovely coarse texture of cornmeal with another full-bodied big boy in the form of the nutty quinoa seed.

I tell you it was like discovering a couple of long lost family members.

Where have you been all my life?

So happy with the result. These muffins not only taste delish they are also packed full of nutrients to the point of being a mini-meal.  Perfect on their own as a hearty snack (great grab-n-go) or for dunking in soups, stews and chilis.

Unlike many other bready things that will send insulin levels surging, enhance sugar cravings and efficiently store body fat (three for the price of one!), these little puppies pack over 10 grams of protein and 4.9 grams of fibre in every serving keeping them low on the glycemic index, which in turn helps keep our blood sugar levels stable, our tummies satisfied and our moods humming along happily.

A beautiful thing!


Quinoa Cornbread with Black Beans, Arugula and Parmesan (Gluten Free)

  • 1 + 1/2 cups cooked quinoa
  • 1 + 1/4 cups whole grain cornmeal (I used medium grind)
  • 1 cup cooked black beans, thoroughly rinsed if using canned
  • 1.5 ounces (40 grams) grated Parmesan cheese
  • 2 Tbsp coconut palm sugar or sugar of choice
  • 1 Tbsp finely minced fresh arugula + more for topping
  • 1/2 tsp sea salt
  • 2 tsp baking powder
  • 2 tsp baking soda
  • 1 cup milk or milk beverage substitute of choice
  • 2 eggs
  • 2 jalapeno peppers, seeded and minced (or to taste)
  • 4 Tbsp olive oil

~~~~

Serving: Makes 12 regular sized muffins

Notes:

Quinoa increases about 4 times in volume when cooked. A 1/2 cup of dry quinoa should generate about 2 cups of cooked quinoa. I used 1 cup of dry when preparing this recipe to create leftovers for quinoa salad.  Simply pop leftovers in a sealed container in the fridge until you are ready to use it.

If heat is not your thing, simply skip the jalapeno pepper and add another tablespoon of minced arugula if you wish.  I like using fresh jalapeno peppers but you could equally use bottled and sliced jalapeno peppers here.

Directions:

Heat oven to 375 F

Cook quinoa according to package directions (generally 1:2 ratio quinoa to water) and allow the cooked quinoa to cool.

In a large bowl combine cooked and cooled quinoa, cornmeal, Parmesan cheese, sugar, salt, baking powder, baking soda and arugula stirring to combine.  Add 3/4 cup black beans (reserving the other 1/4 cup for topping) and stir gently to combine taking care not to mash the beans.

In a separate bowl lightly beat eggs and whisk in milk, jalapeno peppers and olive oil.

Add wet ingredients to dry mixing only until combined.

Divide batter among 12 gently oiled muffin cups (I like to use silicone liners).  Top each muffin with a few more black beans and some additional pieces of torn arugula.

 

Place quinoa cornmeal muffins in oven and bake for 18-20 or until firm to the touch and golden brown.
Allow muffins to cool (slightly ;o) before unmoulding – enjoy!

 

All Natural Apple and Almond Butter Fudge (Vegan, No Bake, Gluten Free)

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all natural apple fudge_inspired edibles
I’ve been having so much fun experimenting with this homespun version of fudge.

Now, I should probably get this out of the way right off the top.  This is not your grandma’s fudge (nor likely your aunt’s, uncle’s or sister-in-law’s). If you’re anticipating a traditional fudge recipe with accompanying taste, you will be disappointed.

On the other hand, if you’re open to a very low sugar alternative that is sourced from whole foods and also happens to have a beautiful, subtle taste and a melt-in-your-mouth texture, you will be delighted!

I was pleasantly surprised to discover just how well apple and almond butter work together.  Amazingly, both flavors come through distinctly in the fudge without one taking away from the other.  The apple sauce creates the most exquisite and delicate fresh flavor owing to the no-bake properties and the almond butter keeps it grounded.

I like using coconut oil not only for its taste and texture but for its health properties.  Although coconut oil is largely comprised of 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.

All Natural Apple and Almond Butter Fudge (Vegan, No Bake, Gluten Free)
  • 1/2 cup coconut oil, melted
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup almond butter
  • 1/3 cup pecans
  • 2 Tbsp pure maple syrup
~~~~
Makes 24 – 30 fudge squares

Directions:

Place melted coconut oil, apple sauce, almond butter and maple syrup in a blender or food processor and process until smooth.  Add pecans and process again leaving small chunks or processing until smooth as preferred.

 
At this point, you can taste the batter and determine whether it is sufficiently sweet for your taste.  I find the amount of maple syrup perfect but you can add a touch more or use honey, etc. as you wish.
Meanwhile, line a loaf pan with parchment or wax paper such that it hangs over the edges.  Poor fudge batter into the loaf pan.

 
Place loaf pan in the freezer for 30 to 45 minutes or until the fudge has solidified into a slab without over-hardening (you should still be able to run a knife through the fudge relatively easily).
Remove fudge slab from pan by pulling up on paper and then gently peel back the paper before slicing.
Slice the slab vertically into bars – you should be able to get at least 8 clean bars.

Slice each of the bars into three squares to produce 24 to 30 fudge squares (about 1″ x 1″ each).

I like to store the fudge in a sealed container in the freezer (mostly to hide them from the rest of the family ;o) and then bring them out as desired – they only take about 5-8 minutes at room temperature to soften up. You could also store these squares in a container in the fridge.  But you don’t want to leave them out at room temperature for a long period of time.

I hope you enjoy them as much as we do!  They are truly delightful.

 

Seared Chili Garlic Shrimp with Tomato and Molten Feta

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skillet shrimp & molten feta

It’s a rainy spring day in this part of the world.

I’ve been meaning to post this succulent shrimp recipe for some time so today seemed a particularly fitting day to warm our tummies and our hearts.

This is an easy preparation that delivers big taste and delicious flavors. It’s versatile as well.  You can substitute any protein of choice for the shrimp – seared tempeh, seitan or tofu would work well here. You can enjoy this dish over cabbage or with a green salad or serve it over quinoa, millet or rice to sop up the juices.  It also makes a delicious burrito filling.

I found a pound of jumbo shrimp on sale for $7.99 so this entire meal for four cost less than $20 – delicious and economical.

Seared Chili Garlic Shrimp with Tomato and Molten Feta
  • 1 large yellow onion, chopped
  • 12 or so on-the-vine tomatoes (cocktail size tomatoes), cut into quarters
  • 2 Tbsp fresh Italian parsley (flat-leaf parsley), finely chopped + more for garnish
  • 4 garlic cloves, minced
  • 2 tsp chili garlic sauce (or to taste, it’s hot)
  • 450 grams (about 1 pound) large frozen and thawed shrimp, peeled and deveined
  • 3/4 cup feta cheese (about 5 ounces), crumpled
~~~~~~
Notes:

Feta cheese is quite salty and chili garlic sauce is rather hot so I don’t tend to add salt or pepper to this dish as I find it plenty spiced on its own.

Directions:
Serves 4

In a medium sized skillet set over low-medium heat, sauté onion in some olive oil for two to three minutes.  Add diced tomato and sauté with onion for another few minutes until tomatoes start to break down and release their juices. Remove pan from heat.

In a separate oven-proof skillet (I used a cast iron pan), melt a tablespoon or so of coconut oil and bring heat to medium-high.  Add minced garlic and chili garlic sauce to skillet, followed by shrimp and two tablespoons of chopped parsley.  Sauté shrimp in the mixture for a minute or two, taking care to sear both sides.  The shrimp should not be fully cooked at this point.  Remove skillet from heat.
 

Add contents of first pan (onion, tomato and parsley) to the shrimp skillet, mixing together.  Top with feta cheese, tucking some of the cheese under the tomato/shrimp sauce.

Place skillet under the broiler for approximately 3-5 minutes or until the feta begins to soften and slightly brown. Be sure to watch carefully so that the cheese does not burn.

Remove from oven and serve with desired accompaniments.

skillet shrimp & molten feta

Revamped Greek Salad with Lemon-Tarragon Vinaigrette

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There’s a new pizza place in town and it’s proving itself to be no ordinary joint.

With its signature fresh thin crust offered in a choice of honey oat, dusted cornmeal or gluten free and a combination of 32 different toppings (forgive me but I must list just a few: grilled eggplant, grilled zucchini, snow peas, artichoke, pear, avocado, spicy havarti, brie, goat cheese, arugula, fresh tarragon (!), coriander-yogurt drizzle (!!), roasted portobello, shiitake, cashews, pecans, chorizo sausage, tandoori chicken, prosciutto, sirloin steak…).  Good heavens, where was I going with this?  Right. This new pizza place is quickly ascending to wild popularity.

If you were ever looking for an excuse to treat yourself, this may well be the spot.

But wait, I haven’t even gotten to my favourite part yet!

Pizza hysteria aside, it’s the salads that have stolen the show for this gal. You can always tell the mark of a quality restaurant by the time and effort they put into their sides. And ZaZaZa Pizza nails it. The complimentary house coleslaw with chili-lime vinaigrette is lip-smacking, eye-watering delicious (yup, I like it that much) and the plat de résistance for me, the Feta Crunch Salad with Lemon-LuLu Dressing may well be the best Greek inspired salad I have ever tasted.

So today, I’m putting my own spin on this bountiful and nutritious Greek salad – a relatively painless task given our family’s deep affection for this delicious dish.

I hope you enjoy it as much as we do! 


Revamped Greek Salad with Lemon-Tarragon Vinaigrette

For the Salad:

  • 3 large tomatoes, diced or 1 carton of cherry tomatoes sliced in half
  • 1 cucumber, sliced and chopped into bite sized pieces
  • 1 yellow bell pepper, chopped into bite sized pieces
  • 1 red bell pepper, chopped into bite sized pieces
  • 1 orange bell pepper, chopped into bite sized pieces
  • 1/2 red onion, thinly sliced or chopped as desired
  • 1/2 cup (about 70 grams) crumpled or cubed feta cheese
  • 1/2 cup sliced Kalamata olive

For the Lemon-Tarragon Vinaigrette:

  • 1/4 cup olive oil
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp white rice vinegar
  • 2 Tbsp fresh tarragon, finely chopped
  • 1 tsp brown sugar
  • 2 tsp grainy Dijon
  • Sea salt and cracked black pepper to taste

~~~~~

Directions:
Serves 4

Assemble all salad ingredients in a large mixing bowl.

In a separate small container with fitted lid, place all vinaigrette ingredients.  Cover lid and shake well before drizzling vinaigrette over salad.

Distribute salad into individual bowls and enjoy.

Cranberry Coconut Quinoa Loaves (Gluten Free, Dairy Free)

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Some of you may have caught a glimpse of these little loaves on my Facebook page prior to Easter.
My sister, whom I hadn’t seen in nearly 3 years (where does time go?), and her lovely daughter were visiting over the Easter long weekend and preparations were well underway.  
We had a splendid visit!  There was not a lot of sleep involved – always a sign of fun and fast times – but there were plenty of giggles, some heavy duty philosophical conversations during dog walks (isn’t it always the way?), and even a fierce game of charades.  We don’t fool around.
But the highlight for us was a little tea we hosted in honor of our special guests. Now ‘little’ is a relative term when you come from a family of 12.  Things are rarely small, quiet or little for that matter but that’s precisely what makes them so darn fun and memorable. There was laughter ringing from every corner of the house as we sipped our tea, enjoyed some baked yummies and my sister took dramatic charge of the microphone in an impressive and paralleled Rockstar vocal performance that was only outdone by the little hands accompanying her on the drums and guitar.  You rocked it silly sister!!
Cranberry Coconut Quinoa Mini Loaves (Gluten Free, Dairy Free)
  • 1 + 1/4 cup quinoa flour
  • 1 cup whole grain oatmeal 
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp cinnamon powder
  • 3/4 cup dried cranberry + more for topping
  • 1 cup chopped walnuts
  • 1/3 cup desiccated coconut shavings + more for topping 
  • 1/3 cup coconut palm sugar, substitute other coarse grain sugar
  • 2 eggs, whisked
  • 1 tsp natural vanilla essence
  • 1 cup unsweetened apple sauce or 2 + 1/2 ripe mashed bananas
  • 1/4 cup melted coconut oil or olive oil
  • 1/3 cup dilute orange juice
~~~~~
Notes:

If you are concerned about gluten contamination in your oatmeal (opinions vary widely here), you can easily substitute a gluten free flour in place of the oatmeal. 


Directions:
Preheat oven to 375 F.
Makes 4 mini loaves (or one large loaf or 15 or so muffins if preferred).
In a large bowl, combine dry ingredients (first 9 ingredients).  In a separate smaller bowl, combine eggs, vanilla, apple sauce or banana, coconut or olive oil and orange juice, mixing well to combine.
Add wet ingredients to dry and mix only until combined.
Place batter into 4 gently greased mini loaves or 1 large loaf pan or muffin cups as desired.
Top with some coconut shavings and cranberries.
Bake mini loaves for approximately 25 minutes or until loaves are browned and cake tester inserted in center comes out clean.
Allow loaves to cool before slicing.
If baking a large loaf, the approximate cooking time would be in the 35 minute range.
For muffins, I generally heat to 400 F for 20 minutes.
Enjoy and Cheers to family!

Jamaican Jerk Chicken with Mango Salsa and Creamy Coconut Millet

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Now that winter has officially returned to this fine country (-15 C wind chill the last two mornings), I am more determined than ever to set my mind (and body) back to the beautiful Caribbean.

Anyone else feeling like they could use a little tropical inspiration?

Ya Mon.

This was our family’s first trip to the beautiful island of Jamaica but certainly not our last.

You see, although there were many things we got to – daily tennis, ocean kayaking, skin diving, zip-lining, a haunted house tour and an unforgettable afternoon cruising the hip strip (my boys do not appear to be able to sit for more than 6 minutes at any given time) – there was one special destination that we didn’t get to.

We didn’t make it to Scotchies. What is Scotchies?  If you ask any the locals where to go to get the best jerk chicken in Jamaica, they will point you without hesitation to this unassuming food stand just outside of Montego Bay that serves up the tastiest and most authentic Jamaican jerk chicken on the island.  Now we probably sampled jerk chicken at least four times during our stay but never at the famed Scotchies.  So, in a sense, by not going to Scotchies, I have essentially guaranteed our family’s return trip to Jamaica because although we may be new to the island, we are not new to jerk chicken nor our love for it.

In my prior life as a lawyer, my husband and I would often abscond to the Real Jerk in Toronto to indulge in our favorite signature Jamaican dish and perhaps a Red Stripe (or two).  Sadly, I am told the Real Jerk is no longer in operation (another reason to head to Scotchies!).

I have been playing with this jerk chicken recipe for the last couple of years and I’m quite certain I will continue perfecting my Scotchies grade dish for quite some time. Having said that, our family loves this recipe and if you’re looking for flavour, this one is hard to beat.  With a make-ahead marinade that locks in the delicious aromas of the Carribean, this may well become your spring/summer get-away too!


Jerk Chicken with Mango Salsa and Creamy Coconut Millet

For the Jerk Chicken:

  • 4 garlic cloves, minced
  • 4 green onions (scallions), stemmed and coarsely chopped
  • 2 scotch bonnet chili peppers, seeded and stemmed* (substitute habanero or 1/4 tsp cayenne powder)
  • 2 Tbsp fresh grated ginger root, substitute 2 tsp ginger powder
  • 2 tsp dried thyme
  • 2 tsp allspice
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1/2 tsp paprika
  • 1/4 tsp cardamom 
  • Dash of sea salt and ground pepper to taste
  • 1 Tbsp honey
  • 2 Tbsp malt vinegar
  • 1/4 cup olive oil
  • 4 skinless, boneless chicken breasts
For the Mango Salsa:
  • 1 lovely ripe mango, peeled and cubed
  • 1 cup cucumber, diced
  • 1/4 cup red onion, diced
  • 1/4 cup cilantro, roughly chopped
  • juice of 1 lime
For the Creamy Coconut Millet
  • 1 cup hulled millet
  • 1 + 1/2 cups water
  • 2 Tbsp cold-pressed coconut oil 
  • 1/4 cup shaved almonds
~~~~~
 

The Blue Mountains Dominate the Eastern Third of Jamaica

Notes: Scotch bonnet chili peppers are said to be the classic inclusion in jerk chicken however if you cannot find them, or prefer not to use them, habanero or cayenne pepper are suitable substitutes. You can also skip the heat if you prefer.
 
*Scotch bonnet and habanero peppers are very hot and their oil can cause extreme pain if it comes into contact with your eyes.  Wearing protective gloves is a good idea when handling these peppers and making this paste.  (If you wear contact lenses, you will know of what I speak!).

Plan to make the marinade for this jerk chicken a day ahead – you can also make the salsa in advance to simplify.
 
My preferred method of cooking jerk chicken is on the grill.  However, when it is -15 C and hailing outside, pan seared works just fine (!)
~~~~~

Our boys were in zip-lining heaven

Directions:

Serves 4

For the jerk chicken, place all ingredients except chicken (first 14 ingredients) in a blender or food processor and process until well integrated into a paste-like mixture.

Transfer jerk mixture into a large plastic bag.

If you are planning on pan-searing the chicken, I recommend you butterfly the chicken or cut it into slightly thinner pieces.

If you are grilling the chicken, you can open up the breast but not necessarily cut it.

Place chicken (pieces or whole) in the plastic bag with the jerk mixture and massage the mixture into the chicken before sealing the bag and allowing it to marinade in the fridge for at least 6 hours or overnight. (If you can, take the bag out from time to time to massage the chicken – you can do this by simply handling the bag with your fingers).

We bought these fabulous bamboo mugs from Ricardo on the hip strip!

For pan searing, place some coconut oil in a cast iron skillet.  Get the skillet nice and hot (coconut oil has a higher smoke point than olive oil) and pan sear the marinated jerk chicken for about 4 minutes on each side (depending on thickness of breast).

For grilling, heat grill to high temperature and then lower just before placing marinated jerk chicken on the grill.  Grill chicken for approximately 6 minutes on each side (depending on thickness of breast).

While chicken is cooking, prepare the millet according to package directions (generally 1 part millet to 1 + 1/2 parts liquid).  Add coconut oil to boiling water or rice cooker.  Once cooked, season with sea salt and pepper and top millet with a sprinkling of almonds and cilantro.

For the mango salsa, simply assemble the ingredients in a bowl or container and mix to combine.  You can make the salsa ahead – it will store nicely in the fridge for up to 24 hours.

When ready to serve, simply plate the chicken and top with a generous portion of salsa. Accompany with coconut millet.

~~~~~~
Black for the people, green for the land, yellow for the sun

and red for the blood that unites us all

Kumato® and Fresh Mozzarella Salad with Sweet Basil and Balsamic

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Irie.
In Jamaican Patois, irie represents a condition of complete peace and contentment with one’s current state of being.  Or, more literally, irie means everything is alright.
So as our family returns from a glorious week on the island of Jamaica and the snow continues to fall outside my window, I find myself hanging on to this beautiful way of life that gently seduces and disarms even our most tightly wound North American ways.
Sometimes we have to quiet the noise inside ourselves to begin hearing the beauty that surrounds us.  That’s what Jamaica represented for me.
I will be sharing some of our favourite island recipes and memories over the coming weeks but for today, I’m easing back into things with a simple and delicious salad featuring the novel and rather handsome looking kumato tomato.

Spotlight: Kumato® Tomato

 
If you haven’t heard of the kumato® tomato, you are not alone!
 
First grown in Europe, the kumato® is said to originate from the wild tomato and has been developed over the past decade or so through a careful process of cross-breeding by plant specialists Syngenta.  The kumato® is actually a patented hybrid tomato that is now grown across Europe, Mexico and in Canadian greenhouses. 
 
Syngenta owns the patent to the kumato® and as such, retains all rights to the kumato’s growth.  Syngenta is said to handpick its select growers who, according to the company website, are required to follow ‘strict protocols and crop management procedures’. However irksome and manipulative – if not highly unusual – a patent ownership on a tomato may sound, this is not to automatically infer that the kumato® is genetically engineered.  In fact, Syngenta goes out of its way to dispel this notion on its website where it provides details regarding its tireless efforts to apply traditional plant breeding techniques and natural cultivation methods.  The fact that the tomato is a hybrid does not automatically make it a genetically modified food. In fact, almost all tomatoes found in supermarkets today are the more resilient hybrid varieties. 
 
What distinguishes the kumato® dramatically from other supermarket hybrids however is its outstanding taste which stands in sharp contrast to the mealy and tasteless commercial varieties typically available throughout the winter.  While delightful heirloom varieties are available at local markets and some grocery stores through the summer months, for most of us,the winter time represents pretty minimal and undesirable choices for tomatoes.
 
I had my first kumato® tomato about a month ago.  My husband and I both agreed that this is one of the tastiest tomatoes we had ever experienced.  Is it better than the kind you would find at the market or grown in your backyard? Not necessarily.  Is it better than the kind you will find from November through May in virtually every grocery store? Heck, yes!
 
So until I see some firm evidence to support the idea that Syngenta is performing witchcraft on the kumato®, I am quite happy to have a delicious, succulent and highly flavourful tomato to enjoy through the long winter months. 
 
By the way, Whole Foods Market just announced a few days ago that it will require all products sold in its stores in the United States and Canada to carry labels indicating whether they contain genetically modified ingredients by 2018.  Let’s see whether kumato® is left off the list.

 

 
~~~~~~~~~
As for my featured salad today, it is really more of an idea than a detailed recipe. Simple, elegant and yes, very tasty!  I do hope you enjoy it.
 
Kumato and Fresh Mozzarella Salad with Sweet Basil and Balsamic
  • 4 Kumato® tomatoes, sliced
  • 1 package of fresh mozzarella (I used the kind that is soaked in its own milk), sliced
  • 1 avocado, sliced
  • Handful of fresh basil leaves
  • Olive oil and Balsamic vinegar
Instructions
Serves 4
 
Simply assemble sliced kumato® and mozzarella medallions in alternating stacks on four separate plates.  Add some sliced avocado and basil leaves.  Sprinkle with sea salt, cracked black pepper, olive oil and balsamic vinegar.  Savour with delight.
 
Dear reader, have you ever tried a kumato®?

 

Cranberry Chia Energy Bars (Raw, Vegan, Gluten Free)

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We just can’t seem to get enough of these delicious, nutrient dense energy bars!

They have taken over as the ‘granola’ bar of choice in this home and every couple weeks I try and come up with a new set of ingredients to keep things interesting.

Not only are these energy bars a snap to make – 10 minutes is all you will need to assemble these no-bake beauties – but they are also filled with health building nuts, seeds, fibre, protein and natural fats.  They make a perfect snack or grab n’ go breakfast.

A concentrated energy source with a low glycemic index, these bars will help you feel fuller longer and assist in preventing major jags in insulin/energy levels.

The best part though?

They are just so darn *delicious*

I made this cranberry chia version last Sunday for the boys’ school lunches and, well, err… there were non left by Monday to put in their lunches! (happily, it didn’t take long to assemble more…).

You have to try them for yourselves to see!

 
Cranberry Chia Energy Bars (Raw, Vegan, Gluten Free)
  • 1 heaping cup raw almonds or any other nut of choice
  • 1/2 heaping cup dried, pitted dates that have been soaked in boiling water for 2 minutes to soften (substitute dried cherries, figs or prunes for dates)
  • 1/3 cup just nuts walnut butter or nut butter of choice
  • 3 heaping Tbsp chia seeds
  • 1 tsp pure vanilla extract
  • 1 Tbsp honey or pure maple syrup
  • 1/4 cup dried cranberry
~~~~~~~
Spotlight:

Chia – chia seeds offer plant-based omega-3 fatty acids, fibre, antioxidants and an impressive array of minerals. Unlike flaxseed, chia does not have to be ground to be bioavailable (ie: to be absorbed and usable by the body). Flaxseed has a similar nutrition profile to chia (with slightly less nutrients – fibre, omega-3s, minerals – per serving) but flaxseed has the added benefit of containing lignans – plant compounds believed to be protective of breast health – which chia does not.  Chia is more expensive than flaxseed but due to the highly concentrated nature of its nutrients on a gram per gram basis, a small amount of chia goes a long way.


Notes:

You can easily double the quantity of this recipe and play around with different ingredient choices as desired.

Be sure to read through the directions for best results.

 
Directions:

 Makes about 8 bars or 16 squares
 
 Place almonds in blender or food processor and blend for about 30 seconds or until nuts are fairly well ground.  Add drained dates, walnut butter, 2 Tbsp chia seeds, vanilla and honey/maple syrup blending until the entire mixture is well combined.
 
 
 
The most important part of the recipe: you want to make sure that the mixture is sticky – if it is too dry, your bars will crumble to pieces and you won’t be happy.  Add a touch more nut butter to achieve sticky consistency.  The sticky factor will also help adhere cranberries and chia to the surface of the bars. If the mixture is too wet, your batter will never gel into a bar (it will end up like a blob of cookie dough – yummy but a bar it will never be).  If you find yourself in the latter situation, you can add some dry nuts/seeds to the mix.

 
Meanwhile, place a piece of wax or parchment paper into a loaf pan (the pan should be in the range of  8″ x 4″) such that it hangs over the sides.

Remove mixture from blender and press it into the base of the loaf pan using the back of a spoon or other implement to flatten and smooth it down.

 
 
 
Sprinkle the surface of the mixture with cranberries and remaining Tbsp of chia seeds, pressing down gently with your fingers so that they adhere to the surface.

 
 
Fold both sides of the hanging wax or parchment paper inward, one at a time, over the mixture and gently press down one last time with your hand on top of the paper resting over the mixture.

Place the pan in the fridge and allow the mixture to gel somewhat into a singular slab for about 1 hour or so.  If you wish to accelerate the process, you can pop the pan in the freezer for 30 minutes or so and return it to the fridge.

When you’re ready to slice the bars, simply remove the pan from the fridge and gently elevate the slab by pulling up on the ends of the wax/parchment.

 

Slice the slab into bar shapes or squares as desired.  Store any remaining portions in the fridge.

Happy Friday everyone, I’m going to be taking some time off to enjoy the March break with my family next week.  See you again soon.

Vanilla Bean Matcha Latte

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vanilla bean matcha latte
Some of you may recall my spring overture in the last post.

You know, the one where I talk about the signs of spring fluttering all around us. Visions of daffodil greens and tulip heads pushing ground…

Yeah.

Well, let me just share with you a view from our home window taken that same day at twilight – about 8 hours after publishing said love note to spring:
 matcha snow storm
Yup, I did get a big belly laugh.  20 or more centimeters of snow fell that day (about 8 inches for my American friends) and the only thing sprouting these days is white. But how cool is that cyclist? (always something to be inspired by).

And, I’m not deterred.

Nope.

I’m back this week with another spring ditty for you.  Today, I’m featuring one of my favourite afternoon beverages: vanilla bean matcha latte.

If you’ve not yet tried the heavenly combination of vanilla and green tea, I invite you to do so.  And there are plenty of reasons why you will want to make this drink a regular part of your rotation beyond it’s wonderful taste.

vanilla bean matcha latte

Why Matcha?

Matcha tea is made from green tea leaves that have been finely milled into a silky, radiant green powder. When you drink matcha you are benefiting from the entire green tea leaf, not just the brewed water from the leaf. Matcha is considered amongst the highest quality green teas with one of most concentrated antioxidant contents.

Why Green Tea?

Numerous studies suggest that drinking green tea may provide broad-spectrum health benefits including: boosting metabolism (assisting with fat burning), lowering the risk of cancer (especially breast, prostate, endometrial and ovarian cancers), reducing the severity of arthritis, alleviating symptoms of depression and protecting the liver from toxins.

A recent study published in the American Journal of Clinical Nutrition also revealed that drinking green tea may help reduce LDL (harmful) cholesterol levels. According to the study, antioxidants known as catechins – found in high concentrations in green tea – may inhibit the absorption of cholesterol from the intestinal tract and interfere with cholesterol synthesis in the liver. Earlier research also credited green tea catechins to reduced inflammation in blood vessels and inhibiting blood clots.


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Vanilla Bean Matcha Latte

  • 2 tsp matcha powder
  • 1 vanilla bean cut in half, substitute 1 tsp pure vanilla extract
  • 10 or so fluid ounces of water
  • 6 or so fluid ounces of milk of choice (almond, hemp, coconut, soy, dairy…)
  • 1/2 tsp of honey or pure maple syrup, as desired
 
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Notes:

I like to use 1 tsp of matcha powder per 4-6 ounces of water.  Matcha does have a strong taste but I find it very pleasant and grassy.  If you are new to matcha, you may wish to begin with a smaller amount or add more water to suit your taste until you habituate.

How you drink matcha is a very personal thing.  Some matcha drinkers have a strong preference for drinking the beverage straight up – no milk, no cream, no sweeteners, no funny business.  My husband likens this hard-core approach to ‘mud’ and prefers a touch of cream and honey to take the edge off.
 
This recipe rests somewhere in between.  A solid amount of matcha is used with some delicious, frothy milk and just a touch of sweet. The vanilla comes through nicely but complements rather than distracts from the green tea.  A beautiful symphony of flavours.
Directions:

 Makes one 14 fluid ounce latte.
Bring 10 ounces of water to boil (ideally, just before the boiling point).
 
Cut vanilla bean in half and place the two pieces in a small dish.  When water has boiled (or nearly boiled) pour just enough water over the vanilla pieces to cover them.  This will soften the bean and make extraction of the black paste (seeds) easier.

Place the 2 teaspoons of matcha powder in a latte bowl or mug and add 8 ounces of boiling water.  Using a matcha whisk pictured above (or an ordinary whisk if you do not have) whisk to integrate powder and water.

Carefully remove vanilla bean pieces from dish.  Using a dull knife, run the blade along the pod to release the tiny black vanilla seeds (like a paste) from the open end of the bean and add this paste to the tea, mixing to combine with whisk. Add a touch of honey or maple syrup, if desired, and stir to combine.
 
Meanwhile, using a milk frother, froth about 6 fluid ounces of milk.  Transfer frothed milk to a microwave safe jar (the jar should be big enough to hold 16 fluid ounces) and heat for approximately 35 seconds or until frothed milk rises to about double its size (a thing of beauty).  Carefully remove jar from microwave and pour warmed frothed milk over matcha green tea.
 
No matter how well you mix your matcha, you may find that some of it inevitably sinks to the bottom of the glass.  I like to use a spoon while I drink my matcha to give it an occasional stir and make sure I’m benefiting from all those wonderful antioxidants!
 
Having said that, I have happily discovered that using an actual matcha whisk (thank you DAVIDs TEA) is wonderfully helpful in improving the integration of the matcha powder.

Cheers to your health (and to spring – whenever it happens!)

matcha snow dog

Balsamic Poached Chicken

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Balsamic poached chicken
I glanced out the window at the signs of spring
the sky was almost blue
the trees were almost budding
and the sun was almost bright
–Millard Kaufman
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Can you feel it in the air?  Little whispers, hints and glints of spring.

Flashes of hope and surrender.

The transition has begun.

And in the cautious spirit of optimism, I am offering up this simple and delightful dish that is lean, clean and full of protein.

If you’ve never been entirely moved by the thought of poached food, I think this recipe may sway you!  Twenty minutes is all you will need to plate this moist and tasty chicken infused with complex flavours and aroma.  It’s hard to believe this dish does not contain one ounce of added fat.

I first made this recipe about a decade ago to very positive reviews.  I played it over and over again in the weeks and months that followed and then, as these things often go, I eventually forgot about it and it got archived from memory. Something in the spring air, reminded me of this simple, lovely number.

I hope you enjoy it as much as we do!

Balsamic Poached Chicken (recipe adapted from Real Simple Magazine)

  • 4 skinless, boneless chicken breasts
  • 2 cups chicken stock
  • 1 cup balsamic vinegar
  • 1/4 cup soy sauce
  • 2 Tbsp palm sugar or other coarse grain sugar (sub brown sugar)

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Notes:

You can use the leftover sauce from the pan to drizzle over the cooked chicken.  I served this balsamic chicken last night with wild rice which sopped up the sauce beautifully.  I also tossed some mushrooms and onion right into the broth and poached them as well.  Delish.

Balsamic poached chicken_1Instructions:

In a saucepan large enough to accommodate the four chicken breasts, combine chicken stock, vinegar, soy sauce and sugar, whisking to combine.  Place chicken breasts in the pan ensuring they are separated from each other (not stacked) and immersed in the sauce (you can add a little water or stock if necessary to cover the breasts).

Bring sauce to a boil with chicken in the pan and allow it to simmer at a gentle boil for 3 minutes.  Remove pan from heat, cover, and allow the chicken to sit in the pan for 15 minutes or until chicken is cooked through.  (If the chicken pieces are particularly large/thick, it may take a couple minutes longer).

Remove chicken from saucepan – it will be a gorgeous dark burgundy colour – slice into chunky pieces and plate.  Add a drizzle of leftover sauce from pan if desired.

Balsamic poached chicken_2