Inspired Edibles

~ wellness, wonder, words ~

DIY Chocolate Fondue for Two

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No fancy fondue pot?  No problem.

Enchant your Valentine with this delightful homespun chocolate fondue for two. Adorable and fully portable (oh, the places you’ll go!), it makes its home in a humble muffin tin.

Sometimes it only takes the smallest departure from the ordinary to make a moment memorable. I’m always tickled by the magic of a thoughtful gesture and delight in the unexpected.  I think that’s what grabs me the most about this idea – it’s so simple yet unconventional.  Fun and playful without any fuss or pretense.  I hope you like it too!

Be sure to read the notes section below for best results.

DIY Chocolate Fondue for Two

Ideas for the the Fondue Base ~ (when melted, each of these options should fill 2 medium-sized muffin cups):
  • 100 grams (roughly 1 cup) 75% cocoa chocolate, chopped 
  • 100 grams (roughly 1 cup) Carob chips
  • 100 grams (roughly 1 cup) milk chocolate, chopped
  • 100 grams (roughly 1 cup) white chocolate, chopped
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Ideas for varying the Flavour of the Fondue Base:
  • For mint chocolate: add 1/2 tsp natural peppermint extract
  • For vanilla chocolate: add 1 tsp vanilla extract or the contents of a vanilla pod
  • For a spicy Mexican version: add 1/2 tsp red chili pepper flakes or ancho chili powder
  • For a zesty version: add 1 Tbsp of orange zest (works particularly well with chocolate) or try lemon/lime zest
  • For a java version: add a pinch of espresso powder
  • For a matcha (green tea) version: whisk in a pinch of matcha powder
  • For a boozy version: add 2 tsp or so of liquor of choice such as: Bailey’s Irish Cream, Grand Marnier or Amaretto 

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Ideas for Dipping ~ aka: ‘The Dippers’:
  • Any variety of fresh fruit – look out for some original additions with wow factor – star fruit (carambola) and dragon fruit are always fun!
  • Mini marshmallows (I have never been a fan but some enjoy)
  • Chunky pieces of cheese – if you like the combination of cheese and chocolate, a soft cheese like Brie might be especially nice here 
  • Salted pretzels
  • Biscotti
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Notes:

Because the melted chocolate will sit without a heat source in this case, it will not stay liquid as long as it would if lit by a flame or candle.  You will still have time to enjoy your chocolate fondue but you won’t be able to let it linger, as it were, without it solidifying on you.  You can use a silicone lined muffin cup for the chocolate and that way, once it solidifies, you can simply pop the block of chocolate out and back in the pot to reheat if you wish.  (You will never get solidified chocolate out of a non-lined muffin cup I’m afraid – not without scratching the heck out of your tin anyway, and even that would be a stretch).I like to use a quality dark chocolate as the base of my chocolate fondue (generally 75 % cocoa) but if you’re unaccustomed to dark chocolate, you can use a lower cocoa percentage or add some milk chocolate chips or squares to the dark chocolate to reduce the bitterness factor and add a little sweetness.

If you know your sweetie loves white chocolate, why not fill a cup with melted white chocolate and another with dark/milk chocolate.  There’s no reason you can’t use a 12 cup muffin tin here! ;o).

Carob is another option.  It is a caffeine free substitute that can also be used in place of chocolate.  It does not melt as effortlessly as chocolate however but with the addition of some coconut oil and a gentle heating system, (double boiler is most often recommended), it is possible to achieve good results.

Directions:

Peel and chop fruit into bite sized pieces (you can do this the night before and store in the fridge until show time).  Assemble any other desired dippers.

If you are planning on doing several varieties of chocolate and flavorings, you may wish to use multiple pots (you can leave the clean-up for morning ;0).  Or, you can do your flavour mixes in the muffin cups themselves.

When you are ready to go, place chocolate of choice in a small sturdy pot on the stove over lowest heat.  Allow chocolate to melt, stirring to assist.

Once the chocolate has melted, carefully add flavour enhancers of choice to the chocolate.

Using a 6 or 12 cup muffin tin, fill one or several cups with chocolate varieties and remaining cups with fruit and other dippers of choice.

Relax. Recline. Enjoy.

Here’s to your Happy Healthy Hearts!

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

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

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

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

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

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

Protein Quinoa Muffins with Fresh Apricot, Walnut & Dates

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

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Notes:

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

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

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Directions:

Makes 12 regular sized muffins

Heat oven to 400 F.

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

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

Add wet ingredients to dry, mixing just until combined.

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

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

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

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

 

Roasted Miso-Glazed Portobello Mushrooms on Hazelnut Quinoa

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Well, you’ll be happy to know that I’ve returned to some wonderful, warming foods this week.

As much fun as it was flirting with ice cream in January, I think the taste buds will adapt quite nicely to this soft and succulent oven roasted delight.

I’ve been on something of a quinoa-hazelnut frenzy these pasts weeks.  A dynamic taste duo that my husband and I can’t seem to get enough of.  So, I thought I would share our quinoa obsession with you as the base of today’s recipe and crank up the heat a bit with a topping of miso-glazed portobello mushroom.

The result is a lean and protein-rich meatless meal that is wonderfully satisfying in texture and taste.

The roasting process melds the miso and mushroom together beautifully. Roasting intensifies the flavor of the mushroom while the miso transforms it into a tender and savory meal that is positively brimming with flavor.

Roasted Miso-Glazed Portobello Mushrooms on Hazelnut Quinoa
For the Mushroom
  • 4 portobello mushrooms, gently washed
  • 1 Tbsp coconut oil, melted, (substitute olive oil)
  • About 8 tsp red miso, brought to room temperature
  • 2 Tbsp chopped green onion (scallions) for garnish
 
For the Hazelnut Quinoa
  • 1 cup uncooked quinoa
  • 1/2 cup chopped hazelnut
  • 1/3 cup dried cranberries
  • 1/4 cup snipped fresh tarragon leaves
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Notes:
 

One of the neat things about this recipe is that you won’t need a dressing for the quinoa.  Miso is savory by nature and the roasting process liquefies the paste somewhat such that it releases delicious juices as you eat the mushroom.  You will have plenty of taste coming from each bite of the mushroom to flavor the quinoa.

You can make the hazelnut quinoa ahead of time if you wish and simply store it in the fridge until you’re ready to make the roasted mushrooms.

Quinoa cooks beautifully in a rice cooker by the way, so if you happen to have one, don’t be shy to pull it out!

Directions:

Makes 4 servings

Heat oven to 400 F.

Snip the tips of the mushroom stems such that the remaining portion is roughly at the same level as the cap of the mushroom.

Place mushrooms stem side down on a foil lined baking sheet and brush backs of caps with coconut oil.
Place mushrooms in oven (stem side down) and roast for approximately 6 minutes or until mushroom have achieved a rich deep golden color.
Flip mushrooms over…
Spread about 2 tsp of miso along the interior of each mushroom cap surrounding each stem.  Caution: a little bit of miso goes a long way.  Miso is very salty so you don’t want to overdo it.  You will also want your miso to be soft – if you have some stored in the fridge bring it to room temperature – otherwise it will be too hard to spread and will break the delicate gills.

Return miso-glazed mushrooms (stem side up) to oven for another 5 minutes until miso softens and warms – you may start to see juices running – and that’s a good thing!  (Just be cautious as you transfer the mushrooms from the sheet to the serving plate).

Meanwhile, prepare quinoa on stove top or in rice cooker according to package directions (generally 1:2 cup ratio quinoa to water).

Placed cooked quinoa in a mixing bowl and add hazelnut, cranberry and tarragon. Mix gently to combine.

Divide hazelnut quinoa among 4 plates.  Top each plate with a warm miso-glazed portobello mushroom.   Garnish mushrooms with green onion and a few nuts, cranberries, etc. as desired.

 

Green Smoothie Ice Cream

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I’m going for pure shock effect here folks.
We woke up to -39 C wind chill temperatures in the Canadian capital today.  So quite clearly, ice is part of the picture.  Why not run with it.
Insane?  Almost certainly.
But today I’ve decided to embrace the homeopathic philosophy of meeting like with like.  That’s right.  Take a big dose of this frozen ice cream weather man!  Besides, today also happens to be the second year anniversary of this little blog.  It’s my party and I’ll freeze if I want to!
If you like the idea of a green smoothie but you (your kids or anyone else you know) do not especially like it in liquid form, this is a great way to transform the ordinary into a creamy delicious concoction that is sure to please even the pickiest eaters. The great news is that you will still benefit from all the healthful goodness of a green smoothie only served up in a whole new way.  This is a cream free, egg free, refined sugar free delight that does not require an ice cream maker.
The other neat thing about this recipe is that you don’t even have to freeze the smoothie at all.  You can serve it right out of the blender with a spoon in the form of a soft serve ice cream – which is my favourite way to enjoy it – creamy, smooth and oh so yummy!
Green Smoothie Ice Cream
  • 1/2 cup pistachio 
  • 2 cups packed spinach
  • 1 medium sized ripe avocado
  • 1/2 cup cucumber, unpeeled
  • 1 large banana (I used frozen)
  • 1/2 cup 2% Greek yogurt
  • 1 tsp vanilla
  • 2 Tbsp or so honey

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Makes about 4 cups of creamy green smoothie mixture

Notes:

Because this green smoothie ice “cream” does not actually contain cream (nor commercial stabilizers/emulsifiers), if you freeze it for more than 1 or 2 hours (depending on the temperature of your freezer), it will freeze like ice and become hard and crystallized and you will be disappointed.  To avoid this situation, you can either enjoy it as a soft serve ice cream directly from the blender or freeze the mixture for a shorter duration, until desired consistency is achieved.

Directions:

Place pistachio in a coffee grinder or small blender and grind until well broken down. (I have to do this because my blender is not effective at this task.  If you have a powerful blender/food processor, you can skip this step).

Place ground pistachio in a blender or food processor along with all other ingredients and blend/process until smooth.

Enjoy directly from the blender/food processor as a soft serve ice cream (my favourite) or transfer mixture to a container and freeze for approximate 1 hour or so – testing for desired texture.

 

 

 

Naturally Flavored Peppermint Hot Chocolate

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You learn at a pretty young age that in order to survive a Canadian winter you need at least two things:
A good attitude and a great pair of long johns.
I like to take my cue from the Buddhists who tell us that everything originates in the mind.  Change your mind, change the experience.
Here’s how it works:
Those early morning walks with the dog in -34 C wind chill?  Not brutal at all. Invigorating. 
The sun setting in the middle of the afternoon?  Not the least bit depressing.  Cozy.
Those three hour stints shoveling ice and snow from November through March?  Not backbreaking in the slightest. Fortifying.
See what I did there?
And when all else fails, there’s always a warming cup of goodness to cheer us up.
~~~~~
My youngest discovered Starbucks’ peppermint hot chocolate just before the holidays (and is quite a fan) so when he had the day off from school last Friday, I decided to surprise him with a homespun version.  This hot chocolate is made from natural ingredients and contains about 75% less sugar than the Starbucks classic (just saying).
75% cocoa chocolate contains very little sugar and its saturated fat content is largely comprised of stearic acid – a type of fat the has not been shown to raise LDL (“bad”) cholesterol levels.  Another portion of dark chocolate’s fat content is comprised of oleic acid – a heart-healthy monounsaturated fat.
Dark chocolate is rich in flavonoids, a phytochemical with antioxidant, anti-inflammatory and anti-clotting properties.  Research suggests that flavonoids may help protect our hearts by lowering blood pressure and reducing LDL cholesterol levels.
In fact, researchers from Harvard Medical School recently conducted a meta-analysis of 24 studies that involved over 1,000 participants and found that drinking hot chocolate made from dark chocolate is associated with reduced blood pressure, improved blood vessel health, lowering LDL (“bad”) cholesterol and elevating HDL (“good”) cholesterol. 
 
And here’s something else. Regular consumption of dark chocolate has been shown to improve the body’s use of insulin (the hormone that regulates fat storage).  A new study conducted by researchers from the University of California at San Diego, showed that adults who ate chocolate more frequently had a lower BMI than those who consumed less, despite eating more overall calories.  In fact, BMI was one point lower among those who indulged five times per week compared to those who did not consume chocolate at all.  Researchers suspect that the flavonoid ‘epicatechin’ found in dark chocolate may help explain the lower body weight finding but more research is needed to establish this link.  In animals, epicatechin has been shown to boost metabolism, increase muscle mass and reduce weight without changing calories or exercise. 
 
I’ll drink to that!
Naturally Flavoured Peppermint Hot Chocolate
  • 500 ml (16 fluid oz) milk or milk alternative of choice + extra milk for frothing
  • 40 grams (1.5 oz/4 squares) of quality 75% cocoa chocolate, broken into pieces
  • 1/2 tsp natural vanilla extract
  • 1 tsp pure peppermint extract
  • Optional: 1 tsp honey
  • Fresh mint leaves for garnish

 

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Notes:
This recipe will make one 16 fl ounce mug of peppermint hot chocolate or two 8 ounce mugs, as desired.
If you don’t own a milk frother, I strongly encourage you to think about getting one. I have been using a milk frother for over 20 years now and would be completely lost without it (I even bring my milk frother on the road with me, as sad as that sounds).
Frothing milk is a great way to add foam and body to your drinks without going the whipped cream route (although that also has its place).  For day to day though, milk frothing is the way to go.
If you do decide to purchase a frother (they come in all types and prices), I highly recommend you invest in a manual (not electric or battery operated) stainless steel one because glass frothers can and do eventually break (that’s 20+ years experience with milk frothers…).  The stainless steel varieties will cost you more up front but you will be very happy with your investment.
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Directions:
Warm milk in a saucepan over low-medium heat until it is hot to the touch but has not yet reached the boiling point – (you may hear hissing as the milk starts to steam and get nice and hot).  Remove from heat and add vanilla and peppermint to the pot of milk, stirring to combine.
Meanwhile, in a separate small pot on stove, heat chocolate over lowest temperature possible, stirring to facilitate melting.  Remove chocolate from heat as soon as it has melted.
I have never used a double boiler system to melt chocolate.  If you melt chocolate at a very low temperature and watch it carefully, you should be fine.
Add melted chocolate to the pot of peppermint milk and whisk to thoroughly combine.  At this point you can taste the peppermint hot chocolate and make flavouring adjustments as desired.  Pour peppermint hot chocolate into a singular mug or divide between two mugs, as desired.
Meanwhile, using a milk frother, froth about 4 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 peppermint hot chocolate.
Using a spoon, swirl the frothed milk in with the hot chocolate and add any remaining drips of melted chocolate from the pot to the top of the mug for decoration.  Garnish with a mint leaf or two.
Enjoy and Stay Warm!

Oven Baked Crispy Coconut-Masala Chicken Thighs with a Curried Yogurt Dipping Sauce

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It turns out that our teenage son is not only rebelling against his loving parents, he also recently took a big swipe at British particle physicist Brian Cox (happy to know we’re in good company).

I bought the BBC Series ‘Wonders of the Universe’ and ‘Wonders of the Solar System’ as a Christmas gift for the family this year. I thought it was a smashing idea. We’ve often worked our way through life and science series in the past and have always enjoyed them.  Not this time.  We were only about an hour into the Solar System DVD when our eldest declared that he simply couldn’t bear another minute.

Son: “This is total BS Mom.”

Mom: “What’s that Dear? You want to pursue a Bachelor of Science?”

Son: “I can’t watch this.  It’s nothing more than speculation based on a bunch of assumptions that we can’t measure and that are probably false and I guarantee you in 10 years from now, people will be laughing at the fact that we sat down to watch this series.”

Ouch.

Who are you and what have you done with my sweet, trusting little boy??

We’ve always raised our boys to be free and independent thinkers so that’s all good; it’s the cynicism at the ripe old age of 14 that I wasn’t quite prepared for.

What’s that saying, “the older I get, the smarter my parents become”- hopefully he’ll return to us sometime in the next several decades.  In the meantime, I’m holding on to our 12-year-old for dear life!

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If you’re anything like us, chicken figures prominently in your mealtime planning so it’s always nice to have a few new tricks up your sleeve to give it a new taste sensation.

This Indian inspired recipe is a simple and affordable way to transform the ordinary.

The coconut-masala crust gives the skinless chicken thighs a crispy delicious exterior that is fully satisfying while keeping the interior tender and juicy.  And there is no frying involved!  All the magic happens in the oven. You will love the dipping sauce too.

Oven Baked Crispy Coconut-Masala Chicken Thighs with a Curried Yogurt Dipping Sauce

(Recipe adapted from Canadian Living Magazine)

For the Coconut-Masala Chicken Thighs:
  • 1 cup unsweetened desiccated coconut shavings
  • 1/2 cup panko (Japanese bread crumbs)
  • 2 Tbsp garam masala
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp ground coriander
  • Pinch red pepper flakes or cayenne, if desired (they are hot)
  • 8 – 10 skinless, boneless chicken thighs
  • 2 eggs, beaten
For the Curried Yogurt Dipping Sauce:
  • 1/2 cup plain Greek yogurt
  • 2 tsp curry powder
  • 1/2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 2 tsp honey
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Notes:

Makes 8 – 10 coconut-masala chicken thighs.

Directions:

Heat oven to 400 F.

Combine coconut, panko, garam masala, onion powder, garlic powder, coriander and cayenne (if using) in a flat based dish, stirring to combine.

In a separate flat based dish, place beaten eggs.

Dip each chicken thigh into the egg mixture, being sure to fully saturate them and then dredge each thigh through the coconut/masala mixture making sure to fully coat the chicken with the mixture.

Arrange coated chicken on a foiled lined baking sheet that has been sprayed with some olive oil or brushed with melted coconut oil (that’s what I used).  If you don’t use oil, the chicken pieces will stick and half of the crispy-delicious coating will stay on the foil (you won’t like that).

Cook the chicken thighs for 12 minutes on one side and then flip them over and return them to the oven for another 10-12 minutes or until chicken is cooked through. (I added a few pieces of uncooked coconut shavings to the top of the cooked chicken just for fun – I thought it looked pretty).

Meanwhile, in a small bowl, combine curried yogurt dipping sauce ingredients and stir to combine.  Adjust seasoning as desired.

Enjoy.

Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

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Have you ever encountered a cat with a voracious appetite for vegetables?

Our little (big) fellow, Monsieur Black, is particularly fond of cucumber and red bell pepper (he also happens to love fresh watermelon and apricot).  Upon smelling cucumber, he has been known to wake from a deep slumber two floors away and fly into the kitchen like his life depended on it.

Now I’m no cat whisperer but I’ve always understood felines to be obligate   carnivores – meaning, their digestive systems are designed to derive nutrients principally, if not exclusively, from animal proteins.  Cats cannot digest vegetables nor derive nutrients from them.  Which leads our entire family to wonder, what the what?!

Beyond the jokes about the not-so-accidental coincidence of a nutritionist’s cat liking veggies, I can’t, for the love, put my finger on the precise allure they hold for our frisky friend. My top guesses, if I must, would be that he is either drawn to the water content in these vegetables (although he quite likes drinking directly out of the toilet bowl) or, possibly more likely, there is some combination of enzymes in these vegetables that he can smell/detect readily and simply can’t resist.

Either way, it’s kinda funny if you ask me.

Does your cat eat unusual things?

Monsieur Black hanging out with his best friend
& baby ‘sister’ Stella

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Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

For the Rice Rolls

  • 2 cups cooked white beans (cannellini), thoroughly rinsed if using canned
  • 1 ripe mango, peeled and cut into long thin’ish strips (julienned)
  • 1 red bell pepper, jullienned
  • 1 cup shredded carrot
  • 1 large, ripe avocado, julienned
  • 1 bundle fresh mint
  • 12 or so sheets of rice paper (available in the Asian section of most grocery stores)
 
For the Sesame-Ginger Dipping Sauce:
  • 1/3 cup low sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 2 tsp fresh grated ginger root
  • 1/8 tsp red pepper flakes if desired
  • sprinkling of sesame seeds
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Notes:
You can use any combination of vegetables you wish in this recipe – take advantage of what’s in your fridge.
I generally like to add some fruit to these rolls – mango, peach, pear and apple are some favourites – they add a touch of unexpected natural sweetness that is simply delicious.

One of the few ingredients I insist on when making these rice wraps is fresh mint.  The flavour and freshness it imparts is simply irreplaceable in my view (but that’s just me. Naturally, do as you wish).If you haven’t worked with rice paper before, you may need some practice to get the hang of it but it’s a very low risk proposition.  Even the most awkwardly wrapped versions (I have made several) are perfectly usable and equally delicious!

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Directions:

Makes about 8-10 rice rollsAssemble ingredients (your choice of bean, fruit, vegetables) and cut them into long thin slices where applicable.

 

Gather 12 or so sheets of rice paper (in their dry form, the sheets are rigid and paper thin).

Place about a half inch of hot water into a pie plate (or other suitably sized bowl). Working with one rice sheet at a time, immerse each sheet into the water for about 10-15 seconds.  The rice paper should become soft and pliable but not completely lifeless (it will literally disintegrate if you leave it for too long).

Place the softened sheet of rice paper on a plate or clean working surface.  Begin by placing a few mint leaves horizontally across the center of the sheet, followed by about a quarter cup of beans and sprinkles of all the other ingredients: carrots, red bell pepper, avocado and mango (or whatever ingredients you are working with).

For the rolling part, fold the bottom edge of the sheet (the one nearest to you) over the top of the filling pressing it down slightly to hold it in place and roll into a cylindrical shape halfway. Now fold the left and right sides inward and continue rolling the remaining distance until you have a nice tight and fully wrapped bundle.  You can leave the bundles as such or cut them in half to expose the lovely interior.  (I wrapped the cover photo slightly differently so that you could get a good look at the interior ingredients).

For the sesame-ginger dipping sauce, place soy sauce, sesame oil, rice vinegar, chili flakes (if using) and ginger together in a bowl and whisk to combine.  Garnish with a few sesame seeds if desired.
Dip the rice rolls into the sesame-ginger sauce and enjoy.

 

This post is dedicated to the coolest cucumber in this family, Monsieur Black.

Fully Loaded Miso Soup and Building a Strong Immune System

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fully loaded miso soup
Move over chicken soup.  There’s another healing bowl of goodness in town and it comes fully loaded.

A concentrated source of plant protein, antioxidants, protective fatty acids and active bacteria, miso dissolves effortlessly into this nutrient dense soup to produce the perfect combination of taste, health and comfort.  You will fall in love with this interpretation of Japanese chicken soup!

And that’s a good thing because this year, more than ever it seems, cold and flu season has struck hard and fast.

The familiar story of the fall and early winter has been one of ongoing colds, sore throats, nasty coughs and/or some variation of the stomach flu.  In some cases, these bouts of illness are striking more than once which is particularly concerning.

So, in the spirit of giving, I’ve decided that my New Year’s gift to you, my dear readers, is an overview of some of the top dietary strategies for staying healthy and strong through the longer winter months.

While it’s perfectly natural to get sick from time to time, building a strong immune system is one of our best defenses against reoccurring and enduring illness.

So here’s to you and your Radiant Health in 2013!

~~~~~
 

Dietary Strategies to Support a Strong Immune System

Antioxidant rich foods ~ While there is no one food or nutrient that can guarantee health, a balanced diet that includes a variety of protein, whole grains, nuts/seeds, and plenty of fruit and vegetables will help build a strong immune system.

Fruits and vegetables are the main source of disease fighting antioxidants in our diet so be sure to include a broad and colourful variety and don’t forget about the powerful allium family – garlic (more below), onion, chives, leek – which are rich in phytonutrients and operate as antioxidants in the body.

In addition to vitamins A, C and E, the minerals zinc and selenium are also powerful antioxidants.  Brazil nuts are one of the best dietary sources of selenium but you can also find this trace mineral in a variety of fish and seafood. Zinc, essential for the proper functioning of the immune system, can be found in red meat, oysters and enriched grains/breakfast cereals.

Raw garlic ~ another immune fighter that is well worth working in to the diet.  This pungent herb appears to boost the immune system and fight viruses.  There is also promising preliminary evidence to suggest that it may also have a preventative role in cold onset.

Fluids ~ proper hydration helps prevent the formation of small cracks in nasal membrane where virus can enter.  This is particularly important during the winter months when artificial heating dries our skin. Fluids can also help alleviate nasal congestion once a cold has set in.  Aim for seven cups per day and consider warm beverages including: lemon water, soothing herbal teas, soups, and warming stews.

Vitamin D ~ studies continue to link a shortage of this mighty nutrient to many serious diseases including: cancer, multiple sclerosis, diabetes, heart disease and influenza. It is believed that vitamin D increases the body’s production of proteins that destroy viruses.

During the fall and winter months, when the sun in the northern hemisphere is not sufficiently strong to synthesize vitamin D under our skin, adults are advised to take a minimum of 1,000 IUs (international units) of vitamin D per day while children should supplement in the range of 400 IUs daily. Older adults, people with dark skin, those who don’t spend a lot of time outdoors and those who wear clothing that covers most of their skin, should consider supplementing year round. Vitamin D levels can be easily tested through your medical or naturopathic doctor.

Probiotics ~ studies reveal that good bacteria (the ‘friendly’ strain of live microbes that are used to repopulate the gastrointestinal tract) can enhance the immune system helping to both prevent and reduce symptoms of flu and cold. 

Daily intake of fermented foods (sauerkraut, kimchi, miso, tempeh) and dairy products such as unsweetened yogurt and kefir may be helpful for arming our intestinal ecology with good bacteria.  For a more potent concentration during flu season, a daily probiotic capsule containing acidophilus and bifidus has been shown to produce positive results in both adults and children.

 A 2009 study published in Pediatricsfound that healthy children, aged 3 to 5, who took a probiotic supplement during the fall and winter suffered significantly less fever, nasal congestion, cough occurrences/duration and missed fewer days of school. The study also found that probiotic supplements reduced antibiotic use in these same children.

Children’s products are available on the market and the doses are usually one quarter to one half that of adults. Probiotic powder can be mixed with water or added to a delicious fruit smoothie to make it easier for children to consume.

Vitamin C ~ while it may not prevent onset, vitamin C has been shown to reduce the duration of cold symptoms in both adults and children.

Vitamin C is also important during times of physical and emotional stress not only as an immune builder but also because the adrenal glands (the glands that are responsible for releasing stress hormones) require a steady supply of this nutrient to function properly.  This is a good time to stock up on vitamin C rich foods including: red bell pepper, broccoli, kiwi, strawberries and oranges.

 While vitamin C toxicity is very rare (the body does not store water-soluble vitamins), supplemental amounts greater than 2,000 mg/day in divided doses are not generally recommended because they can lead to stomach upset and diarrhea. Also, individuals with a history of kidney stones are advised to consult their doctor before taking vitamin C supplements.

Echinacea ~ the evidence on Echinacea continues to produce mixed results however the most recent information on this herb appears to be positive.  A very recent study out of the UK suggests that Echinacea purpurea (purple coneflower) does have a positive effect on the prevention of the common cold while another study published in American Family Physicianrevealed that Echinacea purpurea improved the symptoms of cold already in progress.

Ginseng (COLD-fx) ~ a special extract of North American ginseng – sold as COLD-fX – has been shown to be effective at reducing the frequency, severity and duration of colds in both adults and seniors.

The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.

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Fully Loaded Miso Soup {Protein Rich, Vegan}
  • 2 large yellow onions, peeled and coarsely chopped
  • 1 tsp chili-garlic sauce
  • 3 garlic cloves, minced
  • 2 cups sliced mushrooms of choice
  • 5 cups low sodium vegetable stock
  • 3 cups water
  • 1 cup shelled edamame beans, (run frozen beans under hot water for 15 seconds)
  • 1 large red bell pepper, coarsely chopped
  • 1 large yellow bell pepper, coarsely chopped
  • 1 package (about 500 grams or about 2 cups) firm tofu, diced
  • 6 Tbsp miso paste, or to taste
  • 1 bundle green onion (scallions), finely chopped
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fully loaded miso soup
Notes:
Miso – if you haven’t yet had the opportunity to experiment with miso, you’re in for a treat.  Miso is a fermented food sold in paste form that is most commonly derived from soybean and brown rice or barley (you will find it in the refrigerator section of most grocery stores).  A staple of the Japanese diet for centuries, miso is a concentrated source of plant protein that has a very pleasant, savoury taste (umami) that is quite soothing (and addictive!).  Like most fermented foods, miso also contains active bacteria that help arm our digestive tract (and immune system) with a healthy ecology, protecting us from illness.  It is also said that the emollient nature of the linoleic acid in miso promotes soft, silky skin.

Miso dissolves beautifully in soups but you don’t have to stop there.  You can use it in sandwiches, as a vegetable dip or as a spread over other proteins such as salmon – delish.  A little goes a long way with miso so start slowly and see how you enjoy the taste.

Once you have your ingredients assembled for this soup, it will only take you minutes to pull it together and you will have lots of leftovers!

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Directions:
Sauté onion, garlic, chili-garlic sauce and mushroom with some olive oil in a skillet on the stove top set to low-medium heat until onion is translucent (about 7-8 minutes).

Transfer onion/mushroom mixture into a large pot that you will be using to cook the soup.  Add vegetable stock and water to pot followed by edamame, bell pepper and tofu, stirring to combine over medium heat. Allow mixture to come to a boil before reducing heat and adding miso.  Adding the miso at the end of the process once the temperature of the soup has reduced will preserve the probiotic quality of this wonderful fermented food. Stir to integrate miso thoroughly and finally, add green onions (scallions) just before serving.

 fully loaded miso soup

Frosted Mint Chocolate Bars

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I know, I know…

I thought I had signed off too but let me explain.

The boys and I made these mint chocolate bars on Tuesday night as a Christmas gift for their piano teacher.  We were just having fun, playing around and experimenting you know, but things quickly got out of hand – (my youngest declared these bars to be the best *ever* that’s *ever*) – and we simply had to share them with you.

Even better news? 15 minutes is all you will need to make these all natural, mouth-watering delights.  No baking involved.

Looking for more exciting news? Well, Inspired Edibles reached a very nice milestone on Wednesday.  I woke up to discover 1,000 followers on my Facebook page and was filled with exhilaration and gratefulness.  I want to thank each and every one of you for lighting up my days and nights and making it possible for me to continue with this project.  Writing is a patient but sometimes lonely vocation. You have no idea how nice it is to hear from you and receive your kind words of support and encouragement.  So thank you for taking the time to drop-in by email, in the comments section and share a word or two in person. Now let’s party!

frosted mint chocolate bars_2
Frosted Mint Chocolate Bars ~ No Bake, Vegan
 
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Prep time
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Author:
Ingredients
  • For the Base:
  • 1 + ½ cups walnut pieces
  • ¾ to 1 cup pitted dates
  • ⅓ cup smooth almond butter
  • For the Mint Chocolate Topping:
  • 100 grams (roughly 1 cup) 75% cocoa chocolate, chopped
  • 1 ripe banana
  • 1 tsp pure mint extract or to taste (it's quite present so go easy at first and increase as desired)
  • 2 tsp vanilla extract
  • 2 Tbsp honey or pure maple syrup
  • 2 Tbsp unsweetened desiccated coconut for topping
Instructions
  1. While you are assembling your materials, submerge dates in hot water to soften them for a few minutes before draining (I boil water in the kettle and pour it over the dates set in a bowl).
  2. Place chocolate in a small sturdy pot on the stove over lowest heat. Allow chocolate to melt, stirring to assist. As soon as chocolate has melted, remove from heat and set aside.
  3. In a food processor or blender, combine walnuts, softened dates and almond butter. Process until well combined (you will still see some small nut pieces).
  4. It's important that the base mixture be sticky. If it's too dry, you can add a little bit more almond butter or coconut milk to achieve desired consistency. If the mixture is too wet (looks like a big ball in the blender rather than distributed), add a few more nuts. Scoop base mixture out of food processor/blender and place in a parchment lined loaf pan.
  5. Using the back of a spoon or cake knife, spread the base mixture evenly in the pan while patting it down with your hands (it should end up being about a half inch thick).
  6. Using the same blender or food processor, add melted chocolate, banana, mint extract, vanilla extract and honey or maple syrup. Blend until smooth and silky (it's a thing of beauty!).
  7. Pour mint chocolate topping over the base and spread evenly using a spoon or knife to assist. Sprinkle chocolate layer with a dusting of coconut.
  8. Place loaf pan in the fridge for 1 hour (or the freezer for 20 minutes or so) until the topping has solidified over the base.
  9. Remove from fridge/freezer and cut into bars or squares, as desired.
  10. You can store the bars/squares in the freezer or fridge as desired. They travel well.
Notes
Nuts - you can use whatever nut you wish for the base but walnut has a nice subtlety to it that works well with the mint. Peanut, for example, may have too much personality and attitude to graciously give way.
Banana - don't be put off by the banana in the topping. The mint is the star here and you will barely notice the banana flavour, if at all. It simply bulks up the chocolate frosting naturally. If it's really not your thing, apple sauce may be worth trying (I have used it in fudge but not these bars - yet).
Storage - some GREAT NEWS: these bars do fine in the fridge and travel nicely. You can pack them in a lunch for the office or school - yay! Many similar bars have to be stored in the freezer, so these are innovative in that way. Using a solid chocolate (melted and solidified again) seemed to do the trick!
frosted mint chocolate bars_squared
this is how we presented the gift to the boys’ piano teacher
the bars were cut into bite-sized squares and placed in a festive mug
she loves her tea!
frosted mint chocolate bars

Warming Kasha {Buckwheat} Cereal with Pear, Pomegranate & Pepitas – Gluten Free

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I’ve been having the greatest time doing an Advent calendar for my sons who are (ahem), almost 15 and 12 years old.

I came across a wood framed freestanding calendar at Loblaws about a month ago and couldn’t resist.  It’s great because it’s got these roomy empty boxes (well decorated too) representing each day that you can fill with whatever you want – not the usual waxy chocolate stuff.  When I can’t fit a particular item into a box, a pop a note inside directing the boys to another location in the house where they can find their head of broccoli (wink) so it becomes almost like a scavenger hunt.

Anyhow, the best thing?  My sons are as excited about it today as they were a decade ago!

(I thought I might be just indulging myself – it happens – but not this time).
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So here we are, officially one week before Christmas and it feels like a lot has happened in the world since I last wrote.  Our hearts are heavy as we move forward.
 
I want to wish everyone a happy holiday – whatever tradition you choose to celebrate – and precious time with family and friends.  
 
I’m sharing a warming cereal with you this morning that you might enjoy trying over the holidays.  If you haven’t had a chance to experiment with buckwheat yet, this is an excellent introductory recipe.  The texture and consistency of the buckwheat groats (also referred to as kasha) are particularly well-suited to cereal.  
 

Although its name would suggest otherwise, buckwheat is not related to wheat; it is actually a fruit seed and not a cereal grain.  As such, buckwheat is an excellent ‘grain-like’ substitute (looks like a grain and acts like a grain) for those who are sensitive to wheat or gluten and is also powerfully nutritive.  Containing all essential amino acids in proper proportions, kasha is a complete plant protein that is also rich in B vitamins, magnesium, phosphorous, potassium, iron, calcium and fibre.

 

My sons gobbled up this display when they returned home from school (it wasn’t a tough sell!).

Warming Kasha {Buckwheat} Cereal with Pear, Pomegranate & Pepitas (Gluten Free)
  • 1 cup buckwheat groats (Kasha)
  • 2 heaping Tbsp ground flaxseed (flax meal)
  • About 2 Tbsp raw pepitas
  • 1 large ripe seasonal pear, skin on and chopped into bite size pieces
  • Handful pomegranate seeds
  • 1/2 cup Greek yogurt
  • Drizzle of honey
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Notes:

Don’t be intimidated by seeds/ancient grains.  They behave much like oatmeal or other more familiar foods and are as easy to cook as rice.  You can find them at health food stores, bulk food stores and many regular grocery stores now carry them as well (Bob’s Red Mill is a common North American brand).

Directions:
 
Makes 2 servings


Prepare buckwheat groats according to package directions – (generally, 2:1 water to buckwheat groats ratio – bring mixture to a boil in a pot on stove and then simmer for about 12-15 minutes).

 

Add pear to simmering buckwheat, mixing with the groats and allowing it to warm and soften slightly.

Once the groats are cooked (they will have softened and puffed up in size and most of the water will have been used up), remove pot from heat and add ground flaxseed to the groats/pear, mixing to combine.

Divide warm cereal between two bowls and add milk or milk alternative.  Drizzle each bowl of cereal with a little honey or pure maple syrup, as you wish.  Sprinkle the cereal with pepitas, pom seeds and a dollop of yogurt, as desired.

Cheers to your health and happiness!