Inspired Edibles

~ real food, balanced living ~

Pearled Barley Vegetable Soup with White Bean and Kale

By 20 Comments

My son refuses to wear pants to school.

No, no, it’s not quite as bad as that.  He will wear shorts.

But if you’re not familiar with the climate here in northern California (I’m not sure we were) it is not exactly balmy this time of year. In fact, the big news last Friday was a severe weather watch flashing a risk of snow flurries to the Bay area (???).  And that’s when I drew a line in the snow with my son.

When I sat down with our youngest to discuss (again) his steadfast desire to wear shorts to school, he looked at me and said “I have to stay tough for when we move back to Canada mom.” (which strangely, made me want to cry).  Then, in his characteristic way, he left me in stitches with his follow-up line which he delivered with a measured pinch of snark “besides, I have a reputation to uphold.”

Reputation indeed.  I’m not sure I can bluff my way through another phone call with the school inquiring about whether this apparently well-mannered but clearly misguided 13-year-old child has parents (wink).

So, now that winter has firmly established itself all over the world, I thought I would share the soup that I have been making every second day or so for the past two weeks. This is one that the whole family can enjoy.

There is nothing fancy or complicated about this soup.  No unexpected ingredients or exotic seasonings. But if you’re looking for comfort and warmth, it’s about as good as it gets. The chewy bits of barley and tender cannellini beans are so satisfying amidst the colourful veggies and, nutrition wise, this warming bowl of goodness is a power house. A great way to amp up on antioxidants for the holiday season.

If you’re new (or resistant) to kale, you may find that working it into soup like this is a great way to introduce it into your diet. The cooking process softens the kale making it easier to digest and the water-soluble nutrients are absorbed into the broth which is ideal (as opposed to being tossed out with the water you might otherwise cook kale in).

If you missed my segment last year on top strategies for building a strong immune system during the long winter months, you can find it here.

Pearled Barley Vegetable Soup with White Bean and Kale
 
Print
Author:
Serves: 8-10 Servings
Ingredients
  • 64 oz (about 8 cups) 1.8 kg vegetable (or chicken) broth
  • ¾ cup (132 g) uncooked pearled barley
  • 15.5 oz (about 2 cups) 439 g white beans (cannellini beans), thoroughly rinsed if using canned
  • 1 container (8 oz/227 g) sliced mushrooms of choice
  • 6 large carrots, peeled and chopped
  • 2 medium size red bell pepper, chopped
  • 1 bunch kale, washed and chopped or torn into bite sized pieces (discard thick stems and work from greenery)
  • 1 large purple onion, peeled and coarsely chopped
  • 6 garlic cloves, sliced thin
  • Handful of sprouts or shredded cabbage for topping, optional
  • Salt and pepper to taste
Instructions
  1. Sauté garlic, onion and mushrooms in a skillet set to low-medium heat with some olive oil until onion is translucent and set aside.
  2. Meanwhile, in a large pot on stove set to medium heat, pour vegetable (or chicken) broth and add pearl barley, sliced carrots, red pepper and white beans.
  3. Add cooked garlic, onion and mushroom to the pot and stir to combine.
  4. Raise the heat and allow soup to come to a gentle boil and then cover pot and reduce to simmer until barley is cooked through (it will swell up in the pot) about 20 minutes.
  5. Add kale to soup, stirring to combine.
  6. Serve the soup in individual bowls or cups and top with sprouts or shredded cabbage, as desired.
  7. Stay warm!
Notes
The Broth: If you are buying the vegetable/chicken broth for this recipe, try to find one without all the additives especially if you are MSG sensitive (a migraine trigger for many). The majority of commercial soup brands contain the flavour enhancer MSG but you wouldn't necessarily be aware of this without investigating the ingredient list -- monosodium glutamate. The good news is that most grocery stores carry at least one or more natural soup brands with low-sodium, MSG free broth (they will frequently label "MSG Free" directly on the front package).
Seasoning: You can season this soup any way you desire. It's perfectly fine on it's own but I also like to serve it with a splash of soy, balsamic and/or worcestershire sauce before topping it with coleslaw (shredded cabbage).
Heat: If you're in the mood for thermogenic heat, you can add some chopped chili peppers, chili powder/flakes, a pinch of cayenne or chipotle as desired. Smoked paprika would also make a delicious variation.
Adjusting Thickness: Depending on how thick you like your soup, you may wish to add more broth once the barley is cooked and you see what the consistency is. I love broth and find it comforting to sip on so I make little adjustments as I go along.

 

Roasted Pear and Caramelized Onion Pizza with a Cauliflower Crust (Gluten Free, Grain Free)

By 18 Comments

cauliflower pizza with caramelized onion and pear_blog
Do you experience pumpkin carving anxiety?

Would you say that it’s mild, moderate or extreme?

Mine has definitely diminished over the years largely thanks to my sons’ coming of age and an eventual admission that I am in no way gifted at the task.  It turns out that I didn’t have to speak the words, they figured it out all on their own (kids can be smart that way).

It seems my pumpkins look pretty much the same every year. Two undersized eyes, an awkward mouth and one hanging tooth (some years I’ve had to toothpick the tooth on there). A fiercely inventive presentation. And then there’s our beloved neighbour — the one who refers to every plant in his garden by its Latin name — who arrives home at 5 pm ritualistically on the 31st and turns mode pieces fit for a Martha Stewart shoot out onto his front porch within an hour — all without breaking a sweat. At least 3 new creations every year and never one repeat.

Funny the things you miss.

~~~~~

So, when was the last time you sank your teeth into a cauliflower pizza crust?

I thought so.

This recipe exceeded my expectations in every respect.  I was sold on the nutrition aspect of this grain-free substitute but was not prepared for the simplicity, functionality and surprisingly good taste.  It actually works and it works well! I have my friend Sandra to thank for this delightful find and for doing all of the research for us on what works and what doesn’t when it comes to making cauliflower pizza crust.

(The toppings are the only time consuming part of this recipe and you can make those your own!)

Roasted Pear and Caramelized Onion Pizza with a Cauliflower Crust (Gluten Free, Grain Free)

Roasted Pear and Caramelized Onion Pizza with a Cauliflower Crust (Cauliflower Crust adapted slightly from Kitchen Apparel)

For the Cauliflower Pizza Crust
  • 1 large head of cauliflower, coarsely chopped (creates about 4 cups of cauliflower “rice”)
  • 3 eggs
  • 1 cup (250 mL) almond meal (possibly more)
  • 1 tsp (5 mL) garlic powder
  • 1 tsp (5 mL) onion powder
  • Sea salt and cracked black pepper
For the Toppings
  • 1 cup (250 mL) ricotta cheese
  • 2 large yellow onions, peeled and chopped
  • 4 starcrimson pear (or variety of choice), skin-on sliced
  • Bundle of fresh thyme
  • 1 Tbsp (15 mL) honey
  • 1 Tbsp (15 mL) balsamic vinegar
  • 1 Tbsp (15 mL) pignons (pine nuts)
  • 2 tsp (10 mL) brown sugar
  • Sea salt and cracked black pepper

Makes 1 Large or 2 Medium Sized Pizzas (12 slices)

Nutrition & Cooking Notes:

  1. The toppings are merely suggestions that happen to float my boat but naturally, you can work with any toppings of choice here.
  2. I opted for a lighter soft cheese in this recipe (we are all fans of ricotta here) but a blue cheese would also be smashing with the roasted pear and caramelized onion.
  3. Don’t underestimate the nutrition value of onions! Far from being inert, onions are part of the allium family of disease-fighting phytochemicals that have been shown to have a positive effect on cholesterol levels as well as guarding against certain forms of cancer including colon and prostate.
  4. Cauliflower is also a nutrition star.  Replete with vitamins, minerals and fibre, it is perhaps best known for its high concentration of cancer-fighting chemicals called glucosinolates which are broken down into bioactive compounds known as isothiocyanates and indole-3-carbinol. Scientists are learning that these compounds help destroy cancer-causing substances by regulating our body’s detoxification enzymes.

 

Directions:

Heat oven to 400 F.

  1. Leaving the skin intact, slice the pears into relatively thin wedges. 
  2. Line a baking sheet with parchment paper and spread fresh thyme sprigs all around the surface. Place pear slices on top of the thyme leaves and drizzle with honey. Place the tray in the oven for 10-15 minutes.  Remove tray from oven and flip or shake the pear slices.  Drizzle with 1/4 cup water or so and return tray to oven for another 10-15 or until pears have soften and are beginning to brown. Remove from oven and set aside. 
  3. Meanwhile, place chopped cauliflower in food processor, sprinkle with salt and pepper and pulse until it resembles a rice consistency.
  4. Transfer cauliflower rice to a large bowl and add almond meal, eggs, garlic powder and onion powder.  
  5. Using your hands, mix all ingredients together until it begins to stick and can be shaped into a ball (or two balls for two pizzas).
  6. If the cauliflower balls are too wet, add a little bit more almond meal.  The texture will never be dry like a conventional flour dough but you don’t want it to be dripping wet either.  A little moisture is fine and will not prevent the crust from firming up in the oven. 
  7. You can use a baking sheet for a rectangular shaped pizza or a pizza pan (I made two medium sized circular shaped pizzas).  Line the pizza pan (or baking sheet) with parchment paper.  Transfer the cauliflower ball onto the center of the paper and using your hands, shape into a pizza crust of about 1/3 inch thickness.  (The thinner the crust, the quicker it will crisp up and brown — you can experiment with your preferences here).
  8. Bake the cauliflower pizza crust in the oven for 20-25 minutes, until the sides are beginning to brown.  Remove from oven.
  9. Meanwhile, place onions in a large skillet set to medium-low heat with a dollop of butter or coconut oil. Allow onions to cook until they become translucent (about 6 minutes).  Add salt, pepper and balsamic vinegar, mixing to combine. Allow onions to continue cooking on medium low for another 10 minutes or so. Add brown sugar and allow onions to cook for a final 10 minutes until they take on a deep, rich brown colour.
  10. At this point, you can either keep the pears separate from the onion (for contrasting colours and texture) or you can toss them into the onion pan and mix them around which is what I did.    
  11. Using the cooked pizza crust, spread a cup of ricotta over the the entire crust and top with caramelized onion, roasted pear and a sprinkle of pine nuts.  You can add some of the thyme sprigs if you wish from the roasting sheet. If you are making two pizzas, simply divide the toppings. 
  12. Bake the pizza again for another 5-10 minutes, remove from oven and allow it to cool slightly before slicing and enjoying. 
© Inspired Edibles

 

 
 
 

cauliflower pizza with caramelized onion and pear_1_blog

Roasted Brussels Sprouts Chips with Balsamic

By 17 Comments

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

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

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

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

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

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

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

Are you ready to transform your Brussels sprouts experience?

I thought so.

Roasted Brussels Sprouts Chips

Roasted Brussels Sprouts Chips 

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


Makes about 2 cups of brussels sprouts chips

Cooking and Nutrition Notes:

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

Directions:

Heat oven to 375 F.
  1. After washing the Brussels sprouts, cut off the very bottom of each one and then cut the remaining portion of the Brussels sprout in half (this should facilitate removal of leaves somewhat).
  2. The first few exterior leaves should fall off easily.  Trim the bottom again to remove more leaves until you can no longer get the leaves off the tight interior bundle.
  3. Place the leaves and the tight interior bundles (I roast those too!) in a roomy bowl.  Add olive oil and sea salt as well as lemon zest if using.  Using your hands, gently massage the oil mixture into the leaves.
  4. Place leaves on a parchment or foil lined baking sheet (or two sheets) spreading them out as much as possible (they will not crisp properly if overcrowded).
  5. Bake the leaves for 6-8 minutes or until they begin to brown.
  6. Allow the Brussels sprouts chips to cool for a moment and then transfer to a serving dish to enjoy right away!  They are best right out of the oven.
© Inspired Edibles

 

look at the size of this beast!
(i could barely fit it into my preview)
this gorgeous Brussels sprouts stalk is grown right here in California ;-)

ready for the oven

these leaves were cooked at a slightly higher temperature (400 F) for extra crispiness
in the end, I found the moderately crisp ones just as tasty and less likely to burn

brussels sprouts chips_blog

Fresh Blueberry Salad with Chèvre Medallions and Champagne Vinaigrette

By 18 Comments

Nothing remains as it was.
If you know this, you can begin again
with pure joy in the uprooting.
 
                                               ~ Judith Minty
~~~~~

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

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

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

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

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

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

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


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

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

Fresh Blueberry Salad with Chèvre Medallions & Champagne Vinaigrette

Fresh Blueberry Salad with Champagne Vinaigrette 

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

For the Champagne Vinaigrette:

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


Serves 4

Nutrition Notes:

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

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

 

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

 

Directions:

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

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

Add toasted pine nuts to salad bowl.

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

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

© Inspired Edibles

 


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

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

a warm greeting for baby brother

moments after arriving home from hospital

A slice of the great wall

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

our first summer at the cottage 10 years ago…
(we are not selling our cottage!! in fact, it is my covert plan to return to Ontario

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

~~~~

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

 

~~~~

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

By 20 Comments

healthy lunch series - quinoa zucchini bake_blog

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

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

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

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

Healthy Lunch Series: Quinoa Zucchini Bake

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

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


Makes 12 Squares

Cooking & Nutrition Notes:

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

Directions:

Heat oven to 350 F.  

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

 

I must have eaten a pound of heirloom carrots with malt & salt
while making this recipe…
Ready for the oven
so simple and packed with goodness
perfect picnic food
you just know I want to break into Seals & Crofts right now

healthy lunch series - quinoa zucchini bake_blog

7 Delicious Brunch Ideas for Mother’s Day!

By 37 Comments

All things seem possible in May
                                                        ~ Edwin Way Teale
~~~~~~

Today I am honoring the season of growth, renewal and new life by paying tribute to mothers around the world.  Those who are still with us and those we carry in our hearts.

Mother’s Day is this coming Sunday, May 12th and I can’t think of a better way to celebrate than by gathering over lovingly prepared food.

And I’m in good company too.

Some of my favorite healthy food bloggers are here with me today sharing their gorgeous work as we tip our hats to moms of all ages and stages of life.

So sit back, relax and enjoy the scenery.

~~~~~

Here’s to you and your radiant health!

A young mother and femivore, Sandra’s food and garden photography
together with her exquisite attention to detail will literally take your breath away

(be sure to apply your oxygen mask securely before visiting her site!)

Sunflower Sunset Juice by Kitchen Apparel

Recipe Here

Five minutes is all you will need on Kiersten’s site to be reminded
of just how delicious and inventive vegetarian food can be.

No faux meats here folks, just the real deal.

Apricot Crostini by Oh My Veggies Recipe Here

 
Sonia is a talented recipe developers who inspires with her unique & delicious recipes.
She also happens to be a downright lovely person!

Grain Free Granola and Fruit Salad by The Healthy Foodie
Recipe Here

Supporting those with special dietary needs and illnesses, Jeanette’s focus is on
health building without sacrificing flavor. She provides a full assortment

of recipes including a special segment devoted to kids cooking!

Strawberry Banana French Toast Casserole by Jeanette’s Healthy Living

Recipe Here

One of my oldest and dearest blogging buddies, France’s no-nonsense
approach to whole foods cooking is the perfect match for our busy lifestyles.
This dynamic duo illustrates time and time again how easy it is

to create delightful, full-flavored meals in a snap!

Mango Quinoa Salad with Lime Ginger Vinaigrette by Beyond the Peel

Recipe Here

Blogging from the west coast of Canada, certified raw foods chef Koko Brill
lights it up with her contagious smile and gorgeous health-conscious recipes.

(psst! she has a particular knack for baking and pastry arts)

Raw Caramel Chocolate Pie by Koko’s Kitchen

Recipe Here

~~~~~

Did I tell you I was in great company, or what?

Baked Egg & Veggie Bites (Grain Free, Gluten Free)

  • 6 eggs
  • 1/3 cup milk
  • 1/4 cup plain Greek yogurt
  • 1/2 cup shredded cheddar cheese
  • 1 + 1/2 cups fresh chopped vegetables of choice (I tossed in zucchini, orange bell pepper, onion, Swiss chard and cherry tomatoes)
  • Sea salt and pepper to taste
———
Serving:


Makes 6-8 regular sized muffin bakes (or 20-24 mini muffin bakes).

Instructions:Preheat oven to 350 F.

In a medium size bowl, combine eggs, milk and yogurt, whisking to combine.  Add cheese and veggies and mix to combine.

Pour egg and vegetable mixture, about 3/4 full, into paper lined muffin cups that have been lightly sprayed with Canola/Olive oil.  Silicone cups also work very well here if you happen to have them.

Bake mini muffins for approximately 12-15 minutes or until puffed and just firm to the touch.  Regular sized muffin cups will take approximately 15-20 minutes.


We are all born of mothers ~

Revamped Greek Salad with Lemon-Tarragon Vinaigrette

By 12 Comments

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.

Kumato® and Fresh Mozzarella Salad with Sweet Basil and Balsamic

By 22 Comments

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®?

 

Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

By 42 Comments

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

~~~~~~~~~

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
~~~~~~~~~
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!

~~~~~~~~~
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

By 40 Comments

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.

~~~~~
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
~~~~~~
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!

~~~~~~~
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