Inspired Edibles

~ wellness, wonder, words ~

Sizzling Skillet-Seared Cajun Inspired Chicken with Shiitake, Braised Tomato and Onion

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Skillet Seared Cajun Chicken_inspired edibles
I have two words for this dish:

simple.

delicious.

nutritious.

(you’re right.  That makes three!).

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While I’m consciously avoiding terms such as: summer’s end – (egad, I’m so not ready for that admission), I do recognize that most of us are settling back into our September routines which often means transition and trauma (ok, maybe I’m the only one who is traumatized. I shouldn’t make assumptions).  How about transition and hecticness (franticness?).

The beauty of this dish is that it all happens in one pot.

It offers bold, rich flavours amidst its sizzling juices but also happens to be wonderfully healthy too.  Check this out:

Protein rich chicken, anti-inflammatory shiitake mushrooms, antioxidant rich lycopene from cooked tomato and disease-fighting phytochemical abundant onion.

Not a bad deal for a 15 minute meal.

Here’s how to make it happen:

Sizzling Skillet-Seared Cajun Inspired Chicken with Shiitake, Braised Tomato & Onion
  • 2 Tbsp butter
  • 2 large skinless, boneless, chicken breasts
  • 4 plump ripe tomatoes, cut into chunks
  • 1 cup or so shiitake mushrooms, coarsely chopped
  • 2 yellow onions, peeled and diced
For the Cajun Seasoning:
  • 1 Tbsp dried oregano
  • 1 Tbsp smoked paprika
  • 2 tsp cayenne pepper, or to taste – it’s hot!
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp ground black pepper
  • 1 tsp sea salt
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Note:

Cajun spice mixtures are widely available in grocery stores however they are often saturated with sodium. For a time saver, you can use part store prepared variety (cutting it with a mixture of home spices) or opt for a sodium reduced store bought variety.

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Serves 4

Warm butter in a large skillet (I like to use cast iron) on the stovetop over medium-high heat.

Using a sharp knife, carefully cut into the thickest part of the chicken breast (but not completely through the chicken) to create a butterfly effect when opened up that will allow chicken to cook faster and more evenly.

Combine Cajun seasoning in a small bowl.  Sprinkle both sides of chicken liberally with the seasoning.

Add chicken to hot pan and cook, uncovered, until chicken is cooked through, about 4 minutes per side, flipping chicken at least once.  The chicken will take on a gorgeous dark golden colour from the seasoning.

Transfer chicken to a large plate and cover loosely with foil.

Warm the same pan, adding a little olive oil. Toss in the onion and shiitake and stir-fry, scraping up any leftover brown bits from the chicken, until vegetables are just beginning to soften. Add tomatoes, warming until they start to break down and accumulate surrounding juices.  Cut chicken breasts in half and serve with vegetables overtop.

White Bean & Feta Pita Pockets + 3 Other Mouthwatering Meatless Meals!

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I think the time may have come for me to start wearing a bib.

(Aprons are too matronly; I’d rather be a kid).

I was in the midst of preparing these delicious pita pockets last week – a little music going on, slicing and dicing into the tomatoes, squeezing the lemon, drizzling the oil.  All was rolling along tickety-boo until I realized that we were out of milk.  It was pushing up against the dinner hour and my sons were having friends over so I decided to dash out the door and pick up a few things.  Apparently, I neglected to give myself a little once-over before exiting the house.

Not good.

It wasn’t until the friendly – and no doubt well-intentioned – produce fellow at the grocery store asked me ‘what’s for dinner?’ with a telling smile that I snapped out of my kitchen coma and realized that I was wearing the recipe on my shirt.  Literally.  Splotches of tomato, streaks of green parsley (likely in my teeth too), and drizzles of oil splattered liberally across my belly.  Even a couple of chunks of Kalamata olive managed to go rogue on me.  I was mortified.

Briefly.

Then I giggled most of the way home.

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White Bean & Feta Pita Pockets with a Lemon Delicious Vinaigrette
  • 2 cups cooked white beans (any variety), well rinsed if using canned
  • 1 yellow bell pepper, chopped
  • 12 cherry tomatoes, cut in half
  • 1/2 English cucumber, chopped
  • 1/2 cup feta cheese, crumpled or chopped
  • 1/3 cup purple onion, chopped
  • 1/3 cup pitted Kalamata olives, cut in half
  • 1/4 cup fresh parsley, chopped (great way to use up your garden parsley!)
  • 3 whole grain pitas, sliced in half
For the Vinaigrette
  • 2 Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp red wine vinegar
  • 1 tsp lemon zest
  • 1 heaping tsp Dijon mustard
  • 1/2 tsp honey
  • Sea salt & pepper to taste
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Notes:
These pita sandwiches are one of our favourite lunches year-round.  They are so simple and satisfying, not to mention (but I will) bursting with nutrients.  You can use any vegetables you happen to have in the fridge for this recipe – it’s a great way to clean house!  Substitute lentils, tofu, tempeh or edamame for the beans, as desired, to create a different taste and nutrient composition each time.

You can also play around with the dressing to see what works best for you. Here’s another one of my favourites: Fresh Raspberry Vinaigrette.

Directions:
Makes 6 pita pockets (6 halves).
Assemble ingredients while you cook white beans on stove-top.

Remove cooked beans from heat.  Rinse the beans in cool water and allow them to drain.  Gently pat dry.

Place beans, bell pepper, tomatoes, cucumber, feta, onion, olives and parsley together in a large bowl and mix gently to combine.

Meanwhile, assemble vinaigrette ingredients in a small container with fitted lid. Shake well before pouring dressing over salad ingredients.  Mix carefully to combine taking care not to mash contents. The idea is to have just enough dressing to flavour the contents without drenching the pitas.

 

Distribute the bean mixture among the 6 (or more) pita pockets and enjoy!
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Looking for more mouthwatering meatless meals?

Whether you are a vegetarian or simply wanting to vary your diet and expand your nutrient repertoire, here are some other tasty ideas to keep you motivated.

Simply click on the titles below for recipes.

Brown Rice & Cannellini Bean Sliders with fresh Peach

 

Pan Seared Sesame Tempeh

 Spicy Thai Coconut Soup with Ginger, Lime & Vermicelli

Mint Chocolate Rooibos Iced Tea

By 33 Comments

This gorgeous red rooibos tea is one of my favourite discoveries of the year.

South African in origin, rooibos is high in antioxidants and naturally caffeine-free.  It’s gentle sweet flavour pairs beautifully with a number of different fruits, herbs and spices creating a different taste sensation each time.

The featured blend, and subject of my discovery, contains our family’s current favourite: a combination of red rooibos, chocolate, mint and orange.

This tea infusion is so delicious and flavourful you may find yourself reaching for it for dessert – (and believe me, you won’t feel deprived!).

With its negligible calories, health promoting properties and wonderfully refreshing taste, this mint chocolate rooibos iced tea is a perfect choice any time of day.

 

Mint Chocolate Rooibos Iced Tea
For 6 cups of iced tea:
  • 3 Tbsp quality rooibos tea leaves (plan on approximately 1 + 1/2 tsp of tea per cup)
  • 1/3 cup fresh chocolate mint leaves (+ more for garnish)
  • 1 tsp grated dark chocolate or 2 tsp unsweetened cocoa powder
  • Orange slices
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Notes:
You can create your own delicious mint chocolate sensation using the recipe above or you can save yourself a step by using DavidsTea’s delicious mint chocolate rooibos mixture and simply garnishing with mint sprigs and orange slices.
Either way, you will love this one!

 

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Brings 6 cups of fresh cold water to a boil (or just short of a boil) in your kettle.
Combine rooibos tea and chocolate shavings or cocoa powder in an infuser set in a teapot and top with chocolate mint leaves.  Pour heated water over the tea mixture and infuse to taste (ideally somewhere between 5-7 minutes), ensuring that the tea mixture is fully submerged in the water.
Remove infuser.  Pour tea over ice filled glasses, adding orange slices and fresh mint for garnish.  Place any remaining tea in a container in fridge to cool with additional orange slices and mint (lately I’ve been keeping a full pitcher going in the fridge – we can’t seem to get enough!).

 

Crispy Roasted Chili Lime Chickpeas

By 28 Comments

roasted-chickpeas[1]

I’ve been dying for an excuse to make these amazing roasted chickpeas that I’ve been savouring vicariously over the blogosphere.

So when the sun gave way to clouds last week and the temperature started to dip, I decided to spark up the oven and get some chili lime action going on.

I’m also conscious – sort of – of the fact that our boys will be heading back to school in a couple of weeks (oh no, say it ain’t so!) and I’m always on the lookout for new and delicious snacks to send them off with – or to have at home when they return from school famished. …

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Whole Grain Cherry-Apricot Breakfast Cake

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So here’s the thing.

There just isn’t very much evidence to suggest that drinking coffee is bad for your health.

In fact, depending on what you’re measuring, there may be more potential health benefits to drinking coffee than hazards.

On the downside, there’s no question that coffee is not well tolerated by all – sleep disruptions, agitation and increased stress levels may be some unpleasant effects.  Coffee can also interfere with appetite and take the place of other important nutrients in the diet – like any other overused/abused food or beverage.  

But in terms of effects on mortality and other critical health markers, the evidence may surprise.  There is a good body of research to suggest that coffee consumption may protect against a host of diseases, including: type 2 diabetes, Parkinson’s disease, liver cancer, and liver cirrhosis.  Studies have also linked coffee intake to a slightly lower risk of cardiovascular disease and more recently, to its protective effects against dementia and Alzheimer’s disease. Pretty impressive stuff. 

While I’m not interested in championing coffee nor suggesting that anyone embrace coffee consumption as the focus of their health and wellness regimen, I do think a reframing of our understanding of this beverage and its effect on our health may be warranted.  Coffee consumption has long been perceived as a bad habit (right up there with cigarettes), yet I’m not sure the evidence supports that characterization. 

More studies are needed but I’m excited about the collection of evidence that would appear to open the door to possibilities for the prevention and/or postponing of illness.  Something we should all be watching for in the future.

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I especially like the medium grind cornmeal in this recipe.   It lends a coarse texture to the loaf without taking over.  The silky properties of spelt provide a nice balance to the corn and the oatmeal, keeping it on the softer side.

I have labelled this a breakfast cake but I’m pretty certain it would be well received at any time of day!

 

Whole Grain Cherry-Apricot Breakfast Cake
  • 15 or so dried apricots
  • 12 or so fresh cherries, pitted and chopped
  • 1 cup whole grain spelt flour
  • 1/2 cup whole grain oatmeal
  • 1/4 cup whole grain medium grind cornmeal
  • 1/3 cup brown sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 cup buttermilk
  • 4 Tbsp olive oil
  • 1 Tbsp ground fresh ginger
  • 2 tsp vanilla extract
  • 1 Tbsp orange zest
  • 2 eggs, gently whisked
  • 1/2 tsp confectioners sugar to finish
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Notes:

Soaking the apricots in boiling water does an excellent job of softening and engorging the fruit.  If the whole fruit is too much apricot love for your taste, you can simply slice the apricots in half width-wise and use half the fruit in the recipe rather than whole.

Serves 8-10

 

Directions:
Preheat oven to 350 F.
Lay a piece of parchment paper, cut to size, inside an 8-inch round baking pan. Spray or brush paper and sides of pan with olive oil.
Place apricots in a pie dish (or bowl). Bring 1 + 1/2 cups of water to a boil and pour over apricots. Allow boiling water to soften apricots as you assemble remaining ingredients.
Drain apricots after about 15 minutes and arrange them at the bottom of the lined and oiled baking pan.
pretending I’m left-handed…

 

Add pitted and chopped cherries to pan.
Meanwhile, in a large bowl, combine spelt, oatmeal, cornmeal, sugar, baking powder and baking soda.
In a separate bowl, stir together buttermilk, olive oil, fresh ginger, vanilla, orange zest and eggs.
Add wet ingredients to dry mixing just until combined.
Pour batter over apricots and cherries and smooth top with the back of a spoon or flat knife.

 

left-handed with weight while balancing camera
in right hand without tripod… do not try this at home
Bake for approximately 30 minutes or until caked tester comes out clean.
Allow cake to sit on a wire rack for at least 10 minutes before running a flat knife along outer edge of pan.
Place an inverted plate over the top of the cake pan and gently flip the cake onto the plate (it should drop on its own within a minute – gently tap or shake the pan to encourage it if necessary).
Slowly remove the piece of parchment paper from the top of the cake and allow it to cool completely before serving.
Once cooled, add a light dusting of confectioners sugar over the top of cake and slice.

 

Rosemary Honey Dijon Glazed Salmon ~ an easy, breezy, summer delight

By 44 Comments

I drifted into a summer nap under the hot shade of July,
serenaded by a cicadae lullaby,
to drowsy-warm dreams of distant thunder
~ Terri Guillemets
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We are into the long, dreamy, delicious days of summer.  The heat is heavy, the days are long and the overwhelming desire is to kick back, relax and ring every ounce of enjoyment out of this gorgeous, fleeting season.

Well that’s my desire anyway.  …

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Strawberry Vanilla Tie-Dye Yogurt Popsicles

By 47 Comments

With strawberry season at its peak of freshness in Ontario and the sweltering heat still upon us (note: that’s not a complaint – savvy Canadians know better than to complain about the heat), I thought you would enjoy these delicious and wonderfully refreshing popsicles.

And not just a pretty face, either.

These hydrating popsicles pack a serious protein punch thanks to the Greek yogurt content as well as a host of nutrients courtesy of the brilliant red summer gems.  Strawberries deliver hefty amounts of folate, vitamin C and potassium (in fact, just one cup of strawberries supplies over a day’s worth of vitamin C), as well as solid amounts of fibre and manganese.

Together, these nutrients elevate these groovy pops from the dessert category into the snack category without sacrificing flavour.

And could they be any simpler…

Strawberry Vanilla Tie-Dye Yogurt Popsicles

  • 2 cups fresh strawberries, stems removed
  • 2 cups plain Greek yogurt
  • 2 Tbsp honey (agave or pure maple syrup)
  • 2 tsp pure vanilla essence

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Makes 6-8 popsicles

Directions:

Add strawberries and 1 Tbsp honey to blender or food processor.  Blend until smooth.

In a separate bowl, mix together yogurt, vanilla and remaining honey.

Spoon strawberry and yogurt mixtures alternately into popsicle moulds, filling moulds to the top (there should be two layers of each mixture).

Tap moulds down gently on the counter to avoid air pockets and ensure that the mixture is well settled into the moulds.

Using a wooden skewer, swirl the mixture inside each of the moulds to create a tie-dye effect.
Place popsicle sticks inside each mould and allow popsicles to freeze for about 3 hours.

Remove popsicles from freezer at least 10 minutes before serving, allowing them to sit out on the counter at room temperature.  (If the popsicles have been sitting in the freezer for more than 3 hours they may need more time to soften from the deep-freeze).

Run popsicle moulds under hot water for a few seconds while gently tugging on popsicle sticks to unmould.

If you find the popsicles too hard to eat, simply allow them to sit out at room temperature for a few more minutes before enjoying.

Medi-Mexi Salsa Verde

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With the summer heat hitting us hard, we are all looking for ways of enjoying seasonal foods without turning on the oven.
I’ve had my blender out on the counter for weeks now – no point storing it – smoothies, chilled soups and salsas are the orders of the season and I couldn’t be happier.  A perfect way to mix up some of nature’s best and work in those delicious fresh vegetables and fruit that sometimes get overlooked during the long winter months (well, some of us have long winters anyway…).
Although I’m not one to turn down salsa of any kind, salsa verde has always been a favourite.  There are dozens of variations on this beautiful green sauce and the one that I’ve created today is a confluence of classic salsa verde with its Mediterranean influence (capers/parsley) and the influence of my ever-present love of Mexican ingredients (lime, jalapeno, cilantro and avocado).

 

Everything looks so vibrant and fresh this time of year

 

The result is a refreshing and tasty salsa that is also wonderfully filling thanks to the health-building fat in avocado.  A perfect sunny day (or any day) snack.
As always, you can play around with the ingredients to arrive at the combination that works best for you.

 

Medi-Mexi Salsa Verde
  • 2 garlic cloves, minced
  • 1/4 cup capers, drained
  • 1/2 cup purple onion, chopped
  • Zest of one lime
  • Juice of one lime
  • 1 Jalapeno pepper, seeded
  • 1 ripe avocado
  • 1 cup packed fresh parsley, chopped
  • 1 + 1/2 cups packed fresh cilantro, chopped

 

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Notes:
Capers are pickled in salt and retain a good deal of sodium even after being drained.  Be sure to taste the verde before seasoning to avoid sodium overload.
If you are looking for a quality, gluten free corn chip, be sure to read package labels to make sure that you are essentially purchasing: corn, oil and salt without all the extras.  Product additives often contain gluten and cause all manner of problems for celiacs and those with gluten intolerance (more below).
Directions:

Simply add all ingredients into a blender or food processor and blend until desired consistency is achieved.  Adjust seasonings as desired.

Enjoy the salsa verde with an assortment of fresh vegetables or whole grain nibbles – since I always showcase vegetables, I decided to feature blue corn chips for fun!
By the way, one of the things I love about the organic brand blue corn chips is that they are essentially just the corn chip.  No colourants or artificial flavourings.  I have had many celiac clients report bouts of discomfort and illness after eating what they thought was a gluten free food (corn chips) – not realizing that these chips are often dusted and powdered in gluten containing additives.
I made these rustic bowls in a pottery class over a decade ago
they have little chips & cracks here and there but are still serving us well

Chilled White Wine Sangria Gelée

By 31 Comments

You know how some recipes can get you more revved up than others?

When I saw how well these little sangria jellies turned out, I just about burst with excitement!

Then I had a Woody Allen moment and was absolutely convinced I was going to get flattened by a truck before having the chance to share them with you…

Phew.

I’m still here.

And so are you!

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These fruit jellies are so much fun and are sure to add a splash of novelty and elegance to your summer celebrations.

What I appreciate most about them is their complete adaptability.  You can vary the size and content entirely according to dietary need and preference.

If you are making a batch of sangria jellies for children, you can use a combination of water and delicious fruit juice such as white grape to keep the base translucent so that the beautiful, colourful fruit shines through at maximum capacity.

 

I just love how the orange is suspended in the jelly mid-glass

Or, you can go for a brilliantly coloured beverage in a purple grape or ruby red tone, as desired.

For adults, you can play around with white, red, or rosé wine.  Or, if alcohol is not in the picture, you can simply omit it and use a sparkling water or fruit juice.  Since I generally prefer the taste of drinks without much sugar, I found sparkling water to be the perfect complement to the dry white wine and fruit in the featured version.

But you can do whatever you like with these – including varying the fruit content. You can also play with the size of these jellies – setting them up in shot glasses, ramekins or, in the featured version, I used a clear cylinder glass (with one cup capacity).

Depending on how you set it up size wise, you can offer these jellies as an apéritif or digestif or simply enjoy them for dessert, as you wish.

Chilled White Wine Sangria Gelée

  • 2 cups dry fruitty white wine (I used a Niagara Riesling that was lovely – Cave Spring 2009)
  • 2 cups sparkling water (such as Perrier or Pellegrino) or fruit juice or plain water
  • 2 cups assorted fresh fruit, (such as orange, lemon, lime, blueberry, raspberry, strawberry, cherry, blackberry, peach, etc.), chopped into bite sized pieces where necessary
  • 2 packets (each 7 grams) unflavoured gelatin powder

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Makes 4 one cup servings

Note: if you are using sparkling water, you will notice a fizz effect and likely the accumulation of bubbles (frothing) on the surface of your glasses.  You can simply use a spoon to scoop away the froth.  It’s quite easy to deal with.

The ratio of wine to sparkling water used in this recipe renders a relatively mild alcoholic taste.  If you prefer, you can experiment with 3 cups white to 1 cup water, etc. as desired.

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Place wine in a saucepan over medium-high heat.  Allow mixture to come just to a boil and then remove from heat.  Whisk in gelatin until dissolved and well integrated.  Add sparkling water (or fruit juice or plain water).

Meanwhile, divide fruit among 4 x one cup (250-mL) glasses. Pour wine mixture into each glass dividing it among the four glasses.

Refrigerate sangria jellies until set, about 2-3 hours.  They will store well in the fridge for up to 2 days.

Mango Chickpea Lettuce Cups with a Spicy Peanut Sauce

By 43 Comments

Have you found your spot yet?
You know that place near or far, real or imagined, that allows you to be a little bit more like yourself and a little bit less like the impostor who sometimes inhabits your being?
I spent some time up at my spot this weekend.  In fact, for the first time in nine years, I spent 24 blessed hours all.by.myself. at my spot.  Not another soul in sight (except for my four-legged companion that is).  A rare opportunity indeed.
my spot
And the funny thing?  I almost didn’t go.  30 degrees and brilliant skies but I had the usual litany of excuses swirling around in my head: I should really stay in town and put some order in the house while I can… wash the floors, get the cupboards organized, match socks. 
Yeah. Maybe not.
Find your spot.  Wonderful things happen there.
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I love the combination of mango and cucumber in the summertime.  Juicy, refreshing and hydrating – not to mention delicious.
It also reminds me of one of my all time favourite salads (which I’m pretty sure I could eat every day if required).
The chickpea (and peanut) in this recipe transforms the salad into a meal with its quality plant protein and fulsome fibre.  Add a little cilantro and a drizzle of spicy peanut sauce and you’ve got a wonderfully tasty, no-cook, meatless meal option – lunch or supper – any day of the week!
If you have vegetarian teenagers in the house, this is a healthy, well-balanced and hassle-free meal they can whip up on their own.
Mango Chickpea Lettuce Cups with a Spicy Peanut Sauce
For the Mango Chickpea Lettuce Cups:
  • 1 head Butter (aka: Boston or Bibb) lettuce, leaves gently removed
  • 2 cups cooked chickpea, well rinsed if using canned
  • 1 large ripe mango, roughly diced
  • 1/2 English cucumber, roughly diced
  • 2 Tbsp scallions (green onion), sliced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup natural peanuts, chopped
For the Spicy Peanut Sauce:
  • 2 Tbsp all natural peanut butter
  • 1 Tbsp low sodium soy sauce
  • 2 Tbsp water
  • 1 tsp fresh lime juice
  • 1 tsp sesame oil
  • 1-2 tsp chili garlic sauce
  • 1 tsp brown sugar
  • Sprinkle of dry chili peppers, as desired
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Directions:
Serves 4
To create lettuce ‘cups’ simply place two or three leaves together in an overlapping fashion, trying to fit them together such that they form the best cup shape possible (not an exact science).
Meanwhile, in a medium sized bowl, combine chickpea, mango, cucumber, onion and cilantro. Mix ingredients together gently to combine.
Place about one quarter cup of chickpea filling into each lettuce cup (more/less depending on size of cups).  Top each cup with some chopped peanuts.
For the dressing, place all spicy peanut sauce ingredients together in a small bowl and whisk to combine. If you find the consistency too thick, simply add a little more water.
Once the dressing ingredients are well combined, drizzle the spicy peanut sauce over the mango chickpea lettuce cups and enjoy.