Inspired Edibles

~ wellness, wonder, words ~

Flourless Black Bean Chocolate Chili Muffins

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Are you clenched?

I was reading the most fascinating article in the car last night while I was waiting for my son to finish up practice.  It was written by a cancer survivor who described her success in relaxing her body and mind through the simple exercise of ‘unclenching’ her face.

One of the first areas of the body we tighten unwittingly under stress is our jaw and this form of compression has a ripple effect throughout the body often giving rise to blockages and pain.

So right in front of her oncologist and chemotherapy nurses, this patient would engage in a deliberate act of unclenching her jaw before each treatment, a technique she learned in her yoga practice.  She describes it simply as “dropping the lower jaw away from the upper jaw and letting it hang with an open mouth” (she parallels the look to those “heavy metal mouth-breathing dudes from high school” which I not only found hilarious but also a helpful visual).

But it’s what she describes next that I found most interesting.

The act of relaxing her face not only had a marked effect on her body (there was a measurable decrease in her heart rate each time) it also softened her grasping mind and helped calm her fears and anxieties around her illness.  She describes an openness of the psyche that improved the energy in the treatment room and lead to an emotional unclenching that was integral to her success during each and every treatment.  It allowed her to better deal with what was on hand and even reflect more calmly on things to come.

Belly breathing, visualization, meditation, music and movement are all common ways of eliciting a relaxation response in the body in preparation for the more difficult work of calming the mind. Trying different techniques can help identify the ones that are best suited to our sensibilities.

I share this one as a possible new experience which the author describes as one of the simplest and profoundly effective techniques we can practice.

~~~~~~~~~~~~~

Well I haven’t been this excited about the outcome of a baking experiment since I made these Flourless Peanut Butter and Banana Chocolate Chip Cookies.

 

 

These muffins are soft, moist and surprisingly sprightly despite their lack of flour (love that). They have a nice rise, delightful taste and are also powerfully nutritious.  The banana and nut butter flavours are muted amidst the more dominant chocolate chili taste.  For good or for bad, the black beans are imperceptible in taste (in my view anyway).  They add colour, bulk, density and character to the mix — as well as a host of nutrients.

Be sure to check out the Nutrition and Cooking Notes for more information and best results!

Flourless Black Bean Chocolate-Chili Muffins

Flourless Black Bean Chocolate-Chili Muffins (Gluten Free, Dairy Free)

  • 1 generous cup (250 mL) of happy and healthy cooked black beans (thoroughly rinsed if using canned)
  • 1/2 cup (125 mL) all natural almond butter
  • 1 large ripe banana
  • 1/2 cup (125 mL) quality cocoa powder 
  • 1 tsp (5 mL) chili powder of choice (see notes)
  • 1 tsp (5 mL) baking powder
  • 2 tsp (10 mL) vanilla extract
  • 1/4 cup (62.5 mL) honey
  • 1 egg, gently beaten
  • hot chili flakes, optional
 

Makes 24 mini muffins

Nutrition & Cooking Notes:

  1. Nutrition Content: A snack sized portion of these mini muffins (3 muffins) provides close to 12 grams of protein (equivalent to 2 eggs), 7 grams of fiber as well as 20% daily iron requirement (other notable nutrients: calcium, potassium, folate, magnesium, phosphorous, vitamin E and monounsaturated fats).  That’s a lot of goodness stored in 250 calories.
  2. The Chili Factor – There are many different kinds of chile/chili you can consider for this recipe and it really just depends on the type of flavour impact you are looking for.  Ground chile peppers such as cayenne and habanero are amongst the hottest varieties so you will want to use these chile powders carefully and sparingly (particularly initially) – I use small pinches (1/8 or 1/4 tsp) of these powders on occasion in cooking.  Ancho chile is beautifully complex and warm (but not as hot as cayenne/habanero).  Paprika and chipotle (smoke-dried jalapeno) are other favourites.  The more generic ‘chili powder’ that you find in the supermarket is really a mixture of milder chile peppers with the addition of herbs/spices such as onion/garlic powder and salt. Chili powder of this kind would be suitable for this recipe but you could also add a pinch of ancho or chipotle in addition to it just to give it a bit more robustness.  It’s really just a matter of personal taste.  My friend MJ has put together some great information on types of chile powders which you may find very useful. I am constantly referring to it — thank you MJ!
  3. The Sugar Content – I find the sweetness of these bites strikes just the right note for my taste but if you are accustomed to more sugar, you can start with 1/3 cup of honey and work your way down.  Another thought is to keep 1/4 honey and add a dollop of ganache to the tops of the muffins — adding just a drop of sweetness to the top of food (rather than the whole way through) goes a long way to contributing to taste without overwhelming with sugar. I used a simple combination of dark chocolate and cream (sub coconut milk for dairy free) in the picture below (2 ounces coconut milk or 10% cream, 2.5 ounces 75% dark chocolate pieces) but you could also add a tablespoon of honey or pure maple syrup to this combination. Because the muffins are so small, you will literally only need a teaspoon of ganache to make a taste impression.

Directions:


Heat oven to 325 F.

  1. In a food processor, blender (or with a hand mixer ♥), blend: black beans, almond butter and banana until the beans are well broken down and combined with the other ingredients.
  2. In a separate small bowl, combine: cocoa, chili powder and baking powder.  Add the dry ingredients to the wet mixture and blend/pulse a few times before adding: vanilla, honey and egg, blending once again until well combined. The batter will be relatively fluid.
  3. Pour the batter by tablespoon full into silicone lined (or gently greased) miniature muffin cups filling until just before the limit.
  4. Sprinkle the tops of the muffins with a few hot chili flakes if desired (I sprinkled a few on the cooked muffins for fun).
  5. Place muffin tray in the oven and bake for approximately 20 minutes or until muffins have risen and firmed somewhat (the tops will also crack – a bit like banana bread – but they are beautiful this way). 
  6. Allow muffins to cool for 10 minutes before removing from tray and enjoying. (If you remove them too quickly, they will fall apart).
  7. These muffins store beautifully in a covered container in the fridge.  We did not have leftovers to try the experiment, but I suspect that they would freeze equally well.
 
© Inspired Edibles

 

no visible beans in here

 

Oatmeal Buttermilk Breakfast Scones with Cranberry and Pistachio

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Oatmeal Buttermilk Scones with Cranberry_insert (3)

Home is where you make it

~~~~~~~

I started making these breakfast scones shortly after our sons were born.

I wanted to begin Christmas morning on a memorable note and create a tradition that we could all look forward to year after year.

Since then, we’ve added bits and pieces to our culinary repertoire, some have dropped off and some have endured, including these little rustic country-style biscuits that stand out in my mind as one of our first celebratory rituals. I can still picture our boys in their younger years licking their lips with jam covered cheeks.

I remember their footsteps on those cold Christmas mornings, the thunder of tiny feet rushing along the old wood floors to climb into bed with mom and dad. The sun not yet up, the streets lit with snow.  A series of frenzied hugs full of giggles and jumps, arms flung, legs tangled, one more snuggle underneath the warmth sheets. One more chance to hold the fleeting moment.

The one (and only) time I ever made pajamas…
for my boys at Christmas time
my youngest is visibly impressed with his bell-bottom version ;-)

It’s hard to believe these little tigers are now burgeoning young men. One almost 16 (I have no idea how that happened) and the other, 13.

It will be a different Christmas for us this year; we are a long way from where we started but that is not to say that we are not home.

We will carry our families in our hearts and celebrate our traditions with the same spirit and gratefulness as always.

Today I’m sharing a little piece of that tradition with you. Since everyone has a different idea of what a scone or biscuit is, (I can just hear my British friend Charles chiming in now), I will describe these scones as very subtly sweet, relatively dense and coarsely textured owing largely to the oatmeal. They are full-bodied and complex. If you are looking for a high-rise, light, airy, fluffy and puffy biscuit, these are not your morning glory.

Some of our favorite toppings include sharp cheese and hot pepper jelly as well as ricotta and various types of jam.  These scones are also delicious any other time of day, of course, but we especially delight in them in the morning to kick-off our holiday festivities.

I hope you will enjoy these scones if you give them a try sometime along with your own favourite holiday traditions.

Be sure to read the Nutrition and Cooking Notes for best results and, to my family, friends and supporters in Canada, please keep those beautiful snow-covered pictures coming!

Oatmeal Buttermilk Breakfast Scones with Cranberry and Pistachio

Oatmeal Buttermilk Breakfast Scones with Cranberry and Pistachio

  • 1 + 3/4 cups (420 mL) spelt flour (or flour of choice)
  • 2 cups (500 mL) 100% pure rolled oats
  • 4 Tbsp (60 mL) demerara sugar, substitute brown sugar
  • 2 + 1/2 tsp (12.5 mL) baking powder
  • 1/2 tsp (2.5 mL) baking soda
  • 12 Tbsp (3/4 cup/170 grams) chilled coconut oil or old fashioned butter, cut into piece
  • 1/2 cup (125 mL) buttermilk + a touch for brushing tops of scones
  • 1 large egg
  • 1 Tbsp (15 mL) orange zest
  • 2 tsp (10 mL) vanilla extract
  • 1/2 cup (125 mL) dried cranberries + handful for decorating top of dough
  • 1/3 cup (80 mL) pistachios, shelled and chopped + another pinch for decorating top of dough

Makes about 16-18 biscuits

Nutrition and Cooking Notes:

  1. You can experiment with different flours of choice here to accompany the oats including gluten free grains.
  2. Make Ahead Option: I generally freeze the scones (cut into shape but unbaked) in an airtight container or ziploc bag a week or two before Christmas.  Simply defrost in fridge overnight and bake in the morning.  The scones are best eaten shortly after they are baked (and the same day).
  3. If you are accustomed to a sweeter scone, I recommend sprinkling the tops of the scones with a dusting of sugar before baking — you will get more taste this way without driving up the sugar level significantly (same applies to salting at the end of cooking rather than the whole way through a recipe).
  4. I cannot emphasize enough how different oven temperatures will create different cooking times for these scones.  My former gas stove at home would easily tolerate 400 F for 18-20 minutes for these scones.  That temperature in the oven I’m using here fried my biscuits on the first run through :(.  I had to go with 375 F,  position the rack in the middle of the oven and the biscuits were done in about 10-12 minutes.  If you know your oven to be hotter than the average, please be aware of this.
  5. I added the bulk of the cranberry and pistachio to the food processor (rather than mixing them in following) as an experiment and it created a great effect — the dough was speckled with little bits of cranberry which I thought was both visually appealing and festive. I then added just a few larger pieces of cranberry and pistachio to the top of the dough surface (since we also like chunky pieces).  If you prefer to keep everything chunky, simply add the cranberry and pistachio following the processor part (described below).


Directions:

  1. Preheat oven to 375 F.
  2. Combine the first 5 ingredients in a blender/food processor and pulse until combined. 
  3. Add 1/2 cup cranberries, 1/3 cup pistachio and the coconut oil or butter and pulse until coarse meal forms. Transfer to a large bowl. (Note: the blender/food processor will grind your fruit/nuts into tiny bits. If you prefer to keep your cranberries/pistachios larger sized, simply add to ‘dry’ ingredient bowl following the processing part).
  4. In a separate smaller bowl, combine: buttermilk, egg, orange zest and vanilla, whisking to combine.
  5. Add wet ingredients to ‘dry’ ingredients and mix with a fork just until dough forms — do not overmix. If the dough is too wet or too dry simply add a small amount of flour/oatmeal or buttermilk as required (it’s helpful to have some extra flour/oatmeal as well as buttermilk beside you in case you need to make adjustments).
  6. Turn the dough out onto a lightly floured surface and knead four or five times. Spread and pat the dough out into a 3/4-inch thick (approximate) round. 
  7. Cut out as many scones as possible using a 2 + 1/4-inch (or so) cookie cutter (a small glass or inverted wine glass will work just fine). 
  8. Gather scraps, reshape, and cut out more scones. 
  9. Transfer scones to a gently floured baking sheet/s and brush tops with buttermilk and sprinkle of sugar, if desired.
  10. Bake scones until just golden, about 12-18 minutes, in the middle of the oven  (watch carefully as oven temperatures will vary – see notes above).
  11. Allow scones to cool slightly before relishing! 
© Inspired Edibles

 

Cinnamon Spice Breakfast Oat Cakes

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cinnamon spice oat cakes_blog

I’m so excited to share this recipe with you today!

If you like oatmeal cereal for breakfast (and quite possibly even if you don’t) you will fall in love with these all natural oat cakes — simple and portable oatmeal biscuits that contain all the goodness of oatmeal cereal served up in a whole new way!

When I came across this post on Scottish oatcakes, I was immediately taken by the simplicity and wholesomeness of these lovely oat biscuits.  Charles, the author of the post, will take you through the Scottish version and history of oatcakes and I couldn’t agree with him more that “more people need to try these wonderful little things.” So today I’m spreading the love with my interpretation of Charles’ delightful recipe.  (And, for bonus marks, if someone can explain to me how Charles got 24 oat cakes from 1 cup of oats, please write to me!).

Some of you may be familiar with the puffy rice cakes made by Quaker.  The ones that taste a bit like air. Quaker rice cakes were very popular when my boys were growing up as a less-sugary snack option for toddlers (and moms alike). I find oat cakes, which I’ve not come across before, more interesting both nutritionally and texturally.

The texture of the featured oat cakes is not entirely crispy like a cracker.  I would say it is more reminiscent of a biscuit – somewhat chewy but also slightly crunchy.  Subtly sweet and full of fall aroma (smells so good baking).  The next time I make this breakfast version, I’m going to toss in some plump raisins or slivered dried cranberry or apricot. Chopped up apple might also be fun to experiment with.  It also occurs to me that there are endless possibilities on the savory side — rosemary, cumin, Parmesan, cayenne pepper… oh my, the places you’ll go! (the Scots are cringing right now as I bastardize their classic).

Something else too.  Although I don’t encourage the overuse of protein powder, (it’s not food and can cause digestive distress when taken in frequent/large quantities), adding it to the mix would turn these wafers into a super post-workout option (since they travel well, you could pop them right into your sports bag).  They would also be great for those early morning car or bus rides when there just isn’t time for an at-home breakfast.

Triple the batch and store them in an air-tight container all set to go. Warm them up before enjoying (savor the incredible aroma they release) or simply eat them at room temperature.

Cinnamon Spice Breakfast Oat Cakes

Cinnamon Spice Breakfast Oat Cakes (Gluten Free, Vegan) ~ modified from FiveEuroFood

  • 1 generous cup (250 mL) 100% whole grain pure uncontaminated oats***
  • 1/2 tsp (2.5 mL) cinnamon
  • 1/8 tsp (1.25 mL) nutmeg
  • 1/8 tsp (1.25 mL) allspice (or pinch of clove)
  • 1 + 1/2 Tbsp coconut oil (22 mL), melted (or melted butter if preferred for a non-vegan version)
  • 1 tsp (5 mL)  pure maple syrup
  • slightly less than 1/2 cup (100 mL) hot water


Makes approximately 8 oat cakes but you can easily double or triple the batch!

Notes:

  1. ***Pure oatmeal does not contain gluten however many commercially sold oats do due to cross-contamination issues. If you are gluten sensitive or have celiac disease, be sure to seek out certified ‘gluten-free’ oatmeal.
  2. I am a very clumsy baker and dough maker.  Kneading and rolling dough are more often exercises in frustration from my pov but this recipe is SO simple, you cannot go wrong!! That’s one of the things I love most about it (that and the fact that these delightful oat cakes smell like warm apple pie when baking… heavenly).  A perfect project with youngsters too!
  3. The oat cakes themselves are fairly subdued in taste – the flavor really comes from the additions – herbs/spices and toppings. Providing the dry/wet ratio is generally respected you can work with a sweet or savory version of your choice drawing from your favorite herbs and spices. The sky is the limit in terms of variations on this recipe.  My son and I have plans to make a rosemary, sea salt version together tomorrow afternoon.
  4. You can enjoy these cakes on their own or with any number of toppings: nut or seed butter, yogurt, ricotta or cottage cheese, sharp cheddar with a spicy red pepper jelly, goat cheese, as you wish.

cinnamon spice oat cakes_blog

Directions:

Heat oven to 375 F.
  1. Place oats in a roomy bowl and add cinnamon, nutmeg and allspice, stirring to combine.
  2. Add melted coconut oil or butter to oats followed by maple syrup, stirring to combine.
  3. Add hot water to oat mixture, allow it to sit for about 5 minutes and then blend with your hands and form into a ball-like shape.  If the mixture is too wet, add more oats incrementally and do the same with water if the mixture is too dry.
  4. Lay a piece of parchment on a spacious counter surface or table and dust with gluten-free flour (I used quinoa).  Place oat bundle in the center.  Dust the oat bundle with a little bit more gluten-free flour.  Place a second piece of parchment paper over the ball and gently press down on the ball with your palms.
  5. Using a rolling pin (or, any other weighted bottle) roll the dough out until quite thin, about 1/10 of an inch (3mm).
  6. Using a round cookie cutter (I used an inverted wine glass) cut the dough into discs, making as many oat cakes as you can.
  7. Meanwhile, line a baking sheet with parchment paper and transfer the oat cakes on the ungreased sheet.
  8. Place the sheet in the oven and bake the oat cakes on one side for approximately 7 minutes or until the oat cakes feel somewhat resistant (firm to the touch).  Flip the oat cakes over and bake for another 7 minutes or until firm. The color of the oat cakes should not change very much.
  9. Remove the oat cakes from the oven and allow them to cool for a moment before enjoying on their own or with any number of toppings (see suggestions above in Notes section).  Meanwhile, enjoy the smell of apple pie wafting through your kitchen as they bake ;-).
© Inspired Edibles

 

 cinnamon spice oat cakes_blog
I especially enjoy these little oat cakes with yogurt

my husband’s favorite topping is orange marmalade which is also super yummy!

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

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I’ve had a number of requests for nut-free granola bars to accommodate those with allergies as well as those who wish to enjoy bars in nut-free environments (perfect for school lunch boxes!).

Peanut (legume) and tree nuts (including: walnuts, almonds, hazelnut, cashew, pistachio and Brazil nuts) are among the most common types of allergies in children and adults and can cause severe and life threatening consequences. These allergies are often lifelong.

Sesame seed, though not a tree nut, shares similar proteins and is also a rising allergen.

Both sunflower seeds and pumpkin seeds (pepitas) on other hand, are rare allergens.  They form the basis of today’s bars along with apricot, soft apple, ground flaxseed and oatmeal.  These bars are no-bake, dairy free, egg free and gluten free so I’m hoping that the vast majority of those who suffer from common food allergies can enjoy them.  As an added bonus, they taste remarkably similar to my homemade nut bars (consistently the most popular items at Inspired Edibles ;-) and are loaded with health-building nutrients.

If you’ve not yet tried sunflower seed butter, you’re in for a real treat! Have fun experimenting and enjoy.

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

Nut-Free Granola Bars

  • 2 cups (500 mL) 100% pure, uncontaminated, rolled oats***
  • 1 cup (250 mL) diced dried apples, I used Bob’s Red Mill
  • 10-12 dried apricots, sliced
  • 1/2 cup pepitas (125 mL) (shelled pumpkin seeds)
  • 1/4 cup (62.5 mL) sunflower seeds
  • 1/3 cup (80 mL) ground flaxseed
  • 1 cup (250 mL) sunflower seed butter
  • 1/3 cup (80 mL) pure maple syrup or agave nectar
  • 1/4 cup (62.5 mL) pumpkin purée or apple sauce

Serving: Makes Approximately 14-16 bars + leftover batter for granola bites

Notes:

  1. The key to these bars is to ensure the batter is sticky (not wet) before placing them in the pan.  If the batter is dry and crumbly, you can add a little more pumpkin purée or apple sauce or seed butter until desired consistency (sticky!) is achieved.  If you feel the batter is too wet, incrementally add dry ingredients.
  2. These bars do best when stored in a sealed in a container/bag in the freezer.  Do not leave them out on the counter for an extended period of time.  They never fully freeze so it’s quite convenient to have them in the freezer.
  3. If you are packing these bars up in a lunchbox, I recommend placing an ice pack under them.  They may end up softening but my boys love them that way too – soft and chewy.
  4. If you are making these bars for someone with sulfite sensitivity (asthmatics are often sulfite sensitive) choose unsulfured apricots.
  5. ***Pure oatmeal does not contain gluten however many commercially sold oats do due to cross-contamination issues. If you are gluten sensitive or have celiac disease, be sure to seek out certified ‘gluten-free’ oatmeal.

Directions:

  1. Line an 8″x 8″ (or so) baking pan with parchment or wax paper such that the paper hangs over the edges.
  2. Combine the first 6 ingredients in a large bowl and mix to combine.
  3. Add maple syrup or agave and pumpkin or apple sauce and mix to combine.
  4. Add sunflower butter to mixture and mix until combined.
  5. Place batter in prepared pan pressing down firmly with palm of hands (or mini-roller if you have one) and distributing as evenly as possible.
  6. Allow pan to sit in freezer for approximately 1 hour.
  7. Remove pan from freezer. Lift singular slab from pan by lifting up on paper. Set slab down and gently peel paper away.  Slice slab diagonally into 7 or 8 long bars and then cut each long bar in half to create a total of 14 or 16 bars.  Store sliced bars in sealed container/bag in the freezer.
© Inspired Edibles

 


Love the colors!

 
Adding in the wet ingredients — sunflower seed butter

is darker than almond and peanut butter

 
Make sure the batter is sticky before pressing down firmly
into the lined pan so that all the ingredients adhere into a singular slab

add a few more colorful pieces of fruit/seed to the top if desired and press down

Take a moment to admire your beautiful and intricate cobblestone pattern ;0)

I think I want this for my kitchen backsplash!

 

these dried apples are soft, chewy and all natural  

they make a delicious addition to the nut-free bar and help bulk them up

 

 
You can roll any extra batter (or the entire batter for that matter)

into balls for granola bites!

 

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

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Well, I’m so darn inspired by this late summer weather we’re having, I thought it would be an ideal time to post about exercise nutrition. 
 
(That, and the small fact that our son is currently running 60 km/37 miles a week on average with his cross-country team.  We are getting a very quick sense of just how seriously Americans take their sports! When I inquired jovially about the two hour daily practices, Monday through Saturday, the coach looked at me square in the eyeballs and responded ‘this is not a club, it’s a sport.” Gotcha).
 
Exercise and Hydration 
 
It’s no secret that proper nutrition – before, during and after exercise – is an integral part of every athlete’s comfort, performance and recovery.  
Hydration, the hub of all biochemical processes in the body, is critical to athletic performance.  The average adult body is made up of 50-70% water. Even mild dehydration (1-5% loss of body water) has been shown to reduce efficiency and performance and can lead to early fatigue during exercise.    

Moderate Intensity Exercise of Less than One Hour

Every individual is unique but as a general rule, if you are working out at moderate intensity levels for less than a one hour period, water should be your primary hydration source (no need to flood your body with sugar and electrolytes it doesn’t need at this stage).

Higher Intensity Exercise of More than One Hour
If you are engaging in higher intensity exercise of more than one hour however, water alone will not suffice.  Your body sweats out vital electrolytes at this level and also requires carbohydrates to provide energy to working muscles. Electrolytes are essential minerals, including sodium and potassium, that are needed to regulate critical body functions like heart beat and blood pressure. When we sweat, we lose sodium and to a lesser degree potassium, magnesium and calcium.  Sodium is critical for transmitting nerve impulses and proper muscle function. Even a slight drop in blood sodium can cause problems (hyponatremia).

Sports Drinks vs. Coconut Water
 
Numerous studies have shown that sports drinks (which contain carbohydrates and electrolytes) can delay fatigue, enhance physical performance and speed recovery in athletes.  However, most of these drinks deliver carbohydrates in the form of processed liquid sugar including high fructose corn syrup.
Coconut water on the other hand, is derived naturally from the juice of young green coconuts.  It is lower in carbohydrates and calories than most sports drinks and higher in potassium. Coconut water also contains magnesium, phosphorus and calcium.
The one critical electrolyte that coconut water does not deliver in sufficient quantity however is sodium (athletes lose more sodium through sweating than potassium over prolonged exercise) and that is why I recommend adding a pinch of sea salt for exercise of more than one hour duration.
Hydration Prior and During Exercise 
Every individual will have different preferences for hydration prior to exercise however studies reveal that many of us continue to fall short of our needs.
As a general guideline, it is recommended that individuals consume in the range of 500 ml (16 ounces) of water prior to exercise and sip small amounts of water — every 10 minutes or so depending on intensity — during exercise.  Carbohydrate and electrolyte replenishment generally only becomes relevant after one hour of exercise.

If you are engaging in high intensity exercise of over one hour in duration, you can sip on a combination of coconut water with a pinch of sea salt and some orange juice and/or honey.

You can experiment with what works best for you but here’s an idea of what a homemade sports drink might look like: 3 cups coconut water, 1/4 tsp sea salt, 1/2 cup orange juice and 1 Tbsp honey.

 

Replenishment, Repair and Recovery following Exercise
Following exercise, I recommend a recovery smoothie which has added protein (for muscle repair) and fruit (to replenish depleted glycogen stores naturally) while delivering antioxidants, vitamins and minerals which you will not get from high fructose corn syrup.  Exercise, like all metabolic processes, gives rise to free radical production and it’s important for athletes/exercises to avail themselves of a diet rich in antioxidants to offset this equation.
I recommend consuming the smoothie ideally within 30 to 60 minutes of completing high intensity exercise of more than one hour in duration.  This time frame is generally viewed as the optimum window for replenishing glycogen stores and facilitating muscle repair and recovery.
I prefer liquid nutrients at this stage for recovery as many athletes/exercisers feel they need time to relax their stomach muscles (and calm their sympathetic nervous system generally) after high intensity exercise and before taking in solid food.  Nutrients – notably carbohydrates and protein – in the form of smoothies, are ideal because they are easier to digest and more quickly absorbed by the body than solid foods.  For those who tolerate protein powders in smoothies this is also an option but if you prefer to source from whole foods, blended Greek yogurt, eggs, nuts and seeds offer excellent sources.

A fun anecdote: Professional tennis player John Isner, who played the longest tennis match in history at Wimbledon in 2010, credits his 11-hour marathon endurance on the court to coconut water mixed with sea salt.  (Post-match he adds protein powder for recovery).

 

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

Blackberry & Coconut Water Post-Exercise Recovery Smoothie
  • 1 cup (250 mL) blackberries, (frozen is absolutely fine)
  • 1 medium sized nectarine or peach, skin on chopped
  • 1 cup (250 mL or more) coconut water
  • Handful (8 – 12) natural almonds
  • 1/2 cup (125 mL) plain Greek yogurt**
  • 1 Tbsp (15 mL) fresh lemon juice
  • 1 tsp (5 mL) honey (optional)
  • 1/4 tsp (1 mL) sea salt


Serves 1

Nutrition Notes:

  1. You can use any combination of fruit that works for you.  Fruit is generally frozen at the peak of freshness so if fresh fruit is too expensive or not at its prime for whatever reason, frozen fruit is a great option.
  2. **You can substitute protein powder (whey or vegan) in place of the yogurt if preferred.  My experience is that occasional protein powder is generally fine for most but keep in mind that powder is not whole food and, if over-consumed, can lead to GI distress.  Discover how your body responds and adjust accordingly.

 


Directions:

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

 

 

 

 

 

I’m not gonna lie
I squealed like a girly when I saw my first lemon tree
 

 

 

 

Strawberry Chia Overnight Oats (Vegan, Gluten Free)

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

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Blueberry Bliss Breakfast Bars (No-Bake, Vegan, Gluten Free, Naturally Sweetened)

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Even under the least desirable conditions (rain, snow, sleet, ice, and let’s not forget those – 40 C wind chill temperatures), I always come back to thinking that walking my dog first thing in the morning is pretty much the best possible way to start the day.

An ideal opportunity to welcome the new and rinse out the old before the chaos of the inevitable takes over and the monkey mind sets in.

And this time of year, well, it’s hard not to be in love with the outdoors. Everything is lush, fresh and inviting. Flashes of life and color on every corner.

Even our cat is getting in on the action!  Our frolicking feline will actually walk to the park with us (au naturel) and hang out while we throw balls with our dog. Then, unprompted, he makes the pilgrimage home, several blocks, turns and obstacles away. Since most cats have a brain the size of an edamame bean anatomically, I find it remarkable.  The sense of direction, desire to socialize, ability to navigate; mysterious and kinda miraculous, too; cats are utterly cool creatures.

Here’s to your morning glory!

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7 Delicious Brunch Ideas for Mother’s Day!

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All things seem possible in May
                                                        ~ Edwin Way Teale
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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.

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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

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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 ~

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

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

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

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

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

Where have you been all my life?

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

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

A beautiful thing!


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

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

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Serving: Makes 12 regular sized muffins

Notes:

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

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

Directions:

Heat oven to 375 F

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

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

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

Add wet ingredients to dry mixing only until combined.

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

 

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

 

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

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

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

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

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

The best part though?

They are just so darn *delicious*

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

You have to try them for yourselves to see!

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

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


Notes:

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

Be sure to read through the directions for best results.

 
Directions:

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

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

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

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

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

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

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

 

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

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