Inspired Edibles

~ wellness, wonder, words ~

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

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

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

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

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

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

Protein Quinoa Muffins with Fresh Apricot, Walnut & Dates

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

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Notes:

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

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

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Directions:

Makes 12 regular sized muffins

Heat oven to 400 F.

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

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

Add wet ingredients to dry, mixing just until combined.

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

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

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

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

 

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

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

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

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

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

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

 

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

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

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

Directions:
 
Makes 2 servings


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

 

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

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

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

Cheers to your health and happiness! 

Raw Vegan Brownies with a Peanut Butter-Banana Frosting (Grain Free, Gluten Free)

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You will love these nutrient-packed beauties!

Full of wholesome ingredients, they turn traditional brownies into a powerhouse of goodness without compromising taste.  In fact, they are more like a quality energy bar in nutrient value than anything else and would work well as a loaded breakfast bite on-the-go.

These brownies are fully adaptable which means that you can substitute whatever nut or fruit filling you wish.  Play around with different combinations and see what suits you best.  You will simply want to be mindful of the dry to wet ratios to ensure that the brownie base sticks together.

Because these brownies are highly concentrated in nutrients, a small square goes a long way.  Enjoy!

Raw Vegan Brownies with a Peanut Butter-Banana Frosting

For the Brownies:

  • 1 cup pitted prunes, or pitted dates
  • 1 cup dried cherries, or dried cranberries
  • 1 cup raw walnuts, or nut of choice
  • 1 cup raw pistachios, or nut of choice
  • 1/2 cup raw peanuts
  • 1 Tbsp coconut oil (left out at room temp to melt)
  • 1/4 cup unsweetened cacao powder

 For the Frosting:

  • 2 tsp vanilla extract
  • 2 ripe bananas
  • 1/4 cup natural just nuts raw peanut butter
  • 4 Tbsp pure maple syrup (or honey if not vegan)
  • 1/4 cup unsweetened cacao powder

Notes:

These brownies do best stored in the freezer.  You can eat them right from the freezer as well as they will never freeze solid.  If you leave them out at room temperature, the frosting will start to melt.

The frosting will solidify (and become darker) when the brownies are left in the freezer for over an hour or so – I couldn’t wait that long!! 

 
Directions:
Makes 24 squares.

In a blender or food processor, combine prunes, cherries, walnuts, pistachios, coconut oil and ¼ cup cocoa powder.  Process until the brownie mixture is well blended (you will still see flecks of nuts – very pretty! – but the fruit should be well broken down).  The mixture should be sticky and hold together when pressed between your fingers.  If it doesn’t, you can add a little bit more coconut oil, olive oil, or smooth nut butter for binding. 


Line a baking pan (roughly 6 1/2 x 10) with parchment or wax paper and then spread the brownie mixture overtop, distributing as evenly as possible.  Using a small roller or the back of a spoon, press down gently to pack.

 

 

Sprinkle peanuts over the brownie layer, pressing down gently on them to set into the mixture.


Using the same blender or food processor, add: vanilla, banana, peanut butter, maple syrup and cocoa powder until mixture is well blended and the frosting develops a nice creamy texture.

 

Spread frosting over brownie layer, spreading it out to distribute evenly.

Place pan in freezer for about 45 minutes to one hour until mixture has set.

Remove pan from freezer and, using both sides of wax or parchment paper, pull brownie slab out of the pan.

Cut slab into 24 squares and store in freezer.

Warming Oatmeal with Apple-Blueberry Compote

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oatmeal blueberry compote
I saw old Autumn in the misty morn
Stand shadowless like silence
Here the Autumn melancholy dwells
And sighs her tearful spells
Amongst the sunless shadows of the plain
Alone, alone, upon a mossy stone
No lonely bird would sing

                                                   – Thomas Hood

 
Have I mentioned that there might be a smidge of Irish in me?

Well, just in case I’m not alone…

If waking up in utter darkness surrounded by the cold, damp and dreary weather is not the high point of your day, I think I’ve got just the thing to help put the silk back in your slippers.

A warming bowl of goodness that is not only delicious and comforting, but also powerfully nutritive.

————

Here are some highlights:

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.

Oatmeal – both steel-cut and rolled oats offer a good source of soluble fibre – the kind attributable to helping keep blood cholesterol in check.  Whether you are choosing steel-cut oats (chopped into larger sizes) or rolled oats (‘old fashioned, quick-cooking oats’ that have been rolled or flaked for easier cooking), be sure to choose 100% whole grain.  Oats should have at least 3 grams of fibre per serving and ideally zero sugar and zero sodium.  Buying the oats unsweetened allows you to decide how much and what type of sweetener you would like to add to your cereal, rather than the manufacturer.  This is why I am not a big fan of instant oat cereals (powdered oats) because, even when they are 100% whole grain, these cereal packets almost always have sugar and sodium added to them.

Quick cooking oats only take about 5-7 minutes to prepare on the stovetop which represents a minimal time investment for a better return over instant oats.

Even better, this entire recipe – including the compote – can be assembled the night before and left in the fridge overnight.  Come morning, you simply have to reheat on the stove or in the oven.  So simple.

Cinnamon – we all know about the delicious flavour that cinnamon imparts on some of our favourite dishes but it’s also interesting to note that studies have also shown cinnamon’s positive effect on blood glucose levels in patients with type 2 diabetes and prediabetes.  One such study published in Diabetes Care in 2003 revealed that adding as little as 1 gram of cinnamon (less than 1/4 tsp) per day to the diet assisted in reducing blood sugar, triglyceride and LDL cholesterol levels. Research is ongoing in this promising area.  Easy ways of adding cinnamon to your diet include sprinkling it over your cereal or yogurt, adding it to smoothies, soups, stews and baked goods, topping your coffee with it or making your own cinnamon tea.

Warming Oatmeal with Apple-Blueberry Compote

For the Oatmeal
  • 1 cup unsweetened 100% whole grain oats, rolled or steel-cut (I used rolled oats)
  • 2 Tbsp chia seeds, substitute ground flaxseed
  • 3 Tbsp natural shaved almond flakes
  • 1/2 cup Greek yogurt, optional
For the Apple-Blueberry Compote
  • 2 medium-sized seasonal apples, peeled and diced
  • 1/2 cup fresh or frozen blueberries, I used frozen
  • 1/2 tsp cinnamon
  • 1 tsp butter or olive oil, I used butter
  • 2 tsp pure maple syrup
—————

Makes 2 servings

oatmeal blueberry compote
Directions:

Prepare oatmeal according to package directions – (Generally, 2:1 water to oatmeal ratio for rolled oats – bring mixture to a boil in a pot on stove and then simmer for 5 minutes).

Meanwhile, in a separate pot on stove, combine diced apple, blueberries, cinnamon, butter or olive oil and maple syrup.  Mix ingredients together and allow them to come to a gentle boil for a minute or two before lowering the temperature to simmer.

Allow the apple blueberry mixture to simmer, stirring occasionally, until the apples have softened but are not completely mush.  The mixture will take on a deep, purple hue.  Remove pot from heat.

Add chia seeds and about 2 heaping Tbsp of the apple-blueberry compote to the cooked oatmeal and stir to combine.

Divide oatmeal mixture between two bowls.  Add milk, if desired, and another heaping tablespoon or so of the compote in the center of each bowl of oatmeal.  Sprinkle with almonds.

For a higher protein version, mix in 1/4 cup of Greek yogurt to each bowl.

Raw Vegan Energy Bars with Walnut, Chia, Cherry & Pepita for Ida

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Raw Vegan Energy Bars

The other night my husband and I were relaxing on the couch catching a bit of the late evening news before heading to bed.

I was drifting in and out of consciousness, as I am want to do in front of the tv, and just before fully transitioning to the other side, I caught of glimpse of Ida.  And I’m so glad I did.

Who is Ida you ask?

Ida is Ida Herbert.  A 96-year-old woman (remarkable in its own right) from Orillia, Ontario.  But it’s what Ida was doing that was really stunning…

It turns out that Ida, at the ripe young age of 96, also happens to be – now hold for it – a yoga instructor. Yup, that’s right folks. This incredible woman is still teaching yoga at the age of 96!

Her journey began in the 1940s – long before yoga came into vogue in the Western World – and it’s still going.

I was so inspired by Ida’s Story that I decided to dedicate these energy bars to her along with a little thank you – I’m calling it an ode to Ida (although it is not really meant to be sung):

Ode to Ida:

Ida, you are a force of life worthy of our calm consideration.  You remind us all of what it truly means to be healthy and whole – to see our minds and bodies not as separate entities at war with one another by rather intimately connected, each working for the other’s mutual benefit.  You’ve certainly mastered the idea of long-term commitment – not so easy in the face of a society consumed by collective impatience, quick fixes and unreasonable demands. And possibly most encouraging for all of us is how you model health and wellness in the form of strength, flexibility, vitality and resilience in stunning contrast to our society’s ubiquitous and ultimately doomed attachment to the term “skinny” to define health.

In short Ida, thank you.  I think you are magnificent!

(and, if I can track down your address, I will mail a box of these bars directly to you!  I think you will love them…)

Raw Vegan Energy Bars with Walnut, Chia, Cherry & Pepita for Ida
  • 1 cup raw walnuts or any other nut of choice
  • 1/2 cup dried cherries (substitute pitted dates, figs or prunes)
  • 1/3 cup just nuts peanut or almond butter
  • 2 heaping Tbsp chia seeds
  • 1 Tbsp pure maple syrup
  • 1/4 cup raw pepitas (pumpkin seeds)
  • 1/4 cup unsweetened, desiccated coconut
——————–
Notes:
You can easily double the quantity of this recipe and play around with different ingredient choices as desired.

Once your ingredients are in place (mise en place) it will take you about 6 minutes to assemble these glorious bars.  Truly one of the best tasting and satisfying health bars our family has ever had.  I’m not sure I’ll ever buy another granola bar again!

——————-

Makes about 8 bars or 16 squares

Place walnuts in blender or food processor and blend for about 20 seconds or until nuts are fairly well ground.  Add cherries, peanut/almond butter, chia seeds and maple syrup blending until the entire mixture is well combined.  The mixture should be sticky – if it’s too dry, add a little bit more nut butter or vanilla essence or coconut oil to create moisture.

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 pepitas and coconut, 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 solidify somewhat into a singular slab for about 1 hour.  If you wish to accelerate the process, you can pop the pan in the freezer for 20 minutes or so, but don’t forget to remove it 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 (good luck with that!) in the fridge.

Vanilla Blueberry Almond Smoothie Cups ~ Ready to Go Morning Goodness

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I am completely smitten with the look of these little lavender-hued frozen smoothie cups and even more in love with their ease and convenience.

All ingredients assembled and goodness sealed into muffin sized cups, they sit in the freezer ready to go.  All you have to do is pop two units in the blender, add a little extra liquid when you’re ready to enjoy and presto: instant smoothie.

No cutting, chopping or measuring required.  No running out to the grocery store (unfit for public viewing) to buy missing ingredients.

A great way to simplify your morning rush hour or enjoy as a snack any time of day.  I leave the blender out on the counter and when my sons return home from school they have an easy, accessible and healthy snack that they can pull together in a minute.  The boys also enjoy the smoothie cups before soccer and hockey practise – something light and nourishing – and I tend to use them after working out – an ideal way to rehydrate and take in easily digestible nutrients.

This recipe is completely adaptable to taste preferences, dietary requirements and seasonal availability of produce.  There’s no end to the combinations you can play around with and the fun you can have!

Vanilla Blueberry Almond Smoothie Cups ~ Ready to Go Morning Goodness (recipe adapted from Alive Magazine)

  • 2 cups fresh or frozen blueberries
  • 1 + 1/2 cups hemp, brown rice, almond or other milk beverage of choice
  • 1 cup plain Greek yogurt
  • 1/3 cup raw almonds
  • 2 tsp natural vanilla essence
  • 2 Tbsp blackstrap molasses, pure maple syrup or honey
  • 10 or so mint leaves
——————–
——————-

Makes 12 – 16 muffin cups

Directions:

 

Place all ingredients in a blender and press go.

Divide smoothie liquid among 12 (or more) muffin cups.

For unmoulding, you will find it much easier to use silicone muffin liners.  Otherwise, you will likely have to run hot water along the back of the muffin tray, risking melting your creations.

I got my muffin liners at Canadian Tire  you should be able to find them at most hardware stores  (at a fraction of the price of kitchen stores)Place muffin tray in the freezer for approximately 4 hours.  Unmould smoothie cups, removing the silicone liners, and storing the cups in a freezer bag or other airtight container and returning them to the freezer.

When you’re ready to make a smoothie, simply pop two frozen cups in the blender and add about 3/4 cup of milk, coconut water or other liquid of choice.   Blend until desired consistency is achieved.

Depending on the power of your blender, you may find it easier to chop the cups up a bit before blending.

Whole Grain Cherry-Apricot Breakfast Cake

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So here’s the thing.

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

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

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

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

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

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

——————

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

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

 

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

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

Serves 8-10

 

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

 

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

 

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

 

Lemon Currant Oatmeal Scones with fresh Lavender Leaves

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Ever since visiting this property, it has been a quiet fantasy of mine to cultivate my own lavender farm.

Wouldn’t you just love to run yourself and your naked feet through those fragrant purple fields? 
But since I’m not likely to abandon my life as I currently know it, nor obtain a degree in horticulture anytime soon, I decided I would do the next best thing. 

Snip off some fresh lavender leaves from my little herb box and get busy.

I made these scones for my husband on Father’s day.  (He adores scones; something I don’t make very often so it qualifies as a treat).

He tried the first scone without jam, cream or anything in between, preferring instead to “explore the subtle flavour of the lavender” (shameless flirt).

If you’re looking for puffy, airy, white flour vapidness – these are not your scones.  The featured scones are made with whole grains and deliver a more textured, coarse biscuit-style bite with just a touch of sweetness and plenty of nature’s surprise.

These scones were a big hit in our home (once we were finally able to wrestle a few away from Dad that is) – I hope you enjoy them too!

Lemon Currant Oatmeal Scones with fresh Lavender Leaves

  • 1 + 2/3 cups spelt flour (or other whole grain flour of choice)
  • 1 + 1/3 whole grain oats
  • 1/4 cup golden turbinado sugar, substitute other coarse grain sugar
  • 1 Tbsp baking powder
  • 1 tsp baking soda
  • 3/4 cup cold butter, cut into pieces
  • 1 tsp pure vanilla essence
  • Zest of one lemon
  • 1 Tbsp fresh lemon juice
  • 2/3 cup buttermilk, well-shaken
  • 1/2 cup dried currants
  • 2 heaping Tbsp lavender leaves

————

Makes 12 – 14 scones

Preheat oven to 425 F.

In a large bowl, combine spelt flour, oats, turbinado sugar, baking powder and baking soda.

Add butter and, using your fingers, work the butter into the dry mixture until it resembles small pea-sized lumps.  Add currants and lavender leaves to mixture.

In a separate smaller bowl, stir together vanilla, lemon zest, lemon juice and buttermilk.  Add wet mixture to dry ingredients.

Stir until a sticky dough begins to form. 

Turn dough out onto a lightly floured surface and gently knead a few times.

Pat dough into a 1-inch thick rectangular shape, dusting surface with flour if necessary. 

At this point, I usually add more citrus zest
and currants to the surface of the dough
Cut out as many scones as possible with your cutter – or an object posing as a cutter
I have no idea where my cookie cutter is…
probably in the Christmas box
 
Transfer scones onto a parchment paper lined cooking sheet. 

Be sure to gather any scraps of dough to reshape for more cut outs.

Brush the tops of the scones with buttermilk and sprinkle with a dusting of turbinado sugar if desired (I forgot to do this – it did not seem to matter).

Bake for approximately 12 – 15 minutes until golden brown.

Allow scones to cool on a rack prior to eating.

Ancient Grains Granola Cups ~ sensible nutrition on-the-go

By 57 Comments

I think what amazes me most about homemade granola is how much goodness you can pack into such a small area.

(Yup, I actually get excited about these things).

Each of these muffin-sized granola cups contains more health building nutrients than the average North American consumes in an entire day.  And then some.

Sounds pretty worthwhile to me.

A simple and quick make-ahead option for breakfast or snack, full of delicious nutrients and wonderfully portable too.

If you’ve not yet tried blackstrap molasses, you’re in for a real treat.  It’s not only delicious but highly nutritive. With a robust flavour reminiscent of black liquorice, it boasts an impressive nutrient profile that puts it in an entirely different class than its highly refined cousin ‘fancy‘ molasses.

2 Tablespoons of blackstrap molasses contains an amazing 40% of an adult’s daily requirement of potassium; 30% daily requirement of iron (ideal for vegetarians/vegans); 20% daily requirement of calcium; 20% daily requirement of vitamin B6 and 16% daily requirement of magnesium.  Pretty impressive stuff for a sweetener.

You can play around with this recipe and incorporate whatever ingredients suit you and your family best.  Experimenting with different seasonings will also bring about a whole new taste experience every time.

yup, that would be chili powder…

Buyer Beware: Another reason why I love homemade bars… Despite clever and creative labelling, most commercial granola bars are more about sugar than anything else.  There are a few pre and post workout specialty bars on the market that have their place under very narrow circumstances (most of us do not have activity levels that warrant those circumstances), and Kashi brand granola snack bars contain a good amount of protein and fibre relative to sugar.  Beyond that, most common commercial brands are about as nutritive as a candy bar.

I hope you enjoy making these granola cups at home – It’s really hard to go wrong with them so have some fun and bring small hands on board if you have them at home. Nothing more health empowering for a child than getting them involved in food choices at a young age.

Ancient Grains Granola Cups
  • 1 + 1/2 cups whole grain oats
  • 1/2 cup quinoa flour
  • 1/4 cup ground flaxseed
  • 1/2 cup chopped walnut
  • 1/4 cup sunflower seeds
  • 1/2 cup sliced dried apricot
  • 1/4 cup sliced dried and pitted prunes
  • 1/4 chopped 75% cocoa chocolate
  • 1 tsp chili powder
  • 1 tsp cinnamon powder
  • 1 tsp cardamom powder
  • 1/4 tsp ground ginger
  • 1 egg
  • 1/3 cup pure maple syrup or honey
  • 2 heaping Tbsp blackstrap molasses
  • 1/4 cup melted coconut oil or olive oil
  • 2 tsp natural vanilla extract
  • handful dessicated coconut
———————-
Heat oven to 350 F.

In a large bowl, stir together: oats, quinoa flour, ground flaxseed, walnuts, apricots, prunes, chocolate, chili, cinnamon, cardamom and ginger.

In a separate bowl, lightly beat egg and add maple syrup, blackstrap molasses, oil and vanilla.

Add wet ingredients to dry mixing until everything is moist.

Divide mixture among 12 medium-sized paper lined (or greased) muffin cups.

(I topped these cups with an additional sliver of apricot and a few sprinkles of dessicated coconut that I wanted to use up).

Using the back of a spoon, pack granola down tightly to allow ingredients to stick together after baking.

Bake in the oven for 15-20 minutes or until edges begin to brown.

Allow granola cups to cool before unmoulding.

Enjoy!

Flourless Salmon Dill Brunch Bites

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If you’re anything like me, the Easter long weekend has snuck up on you from out of nowhere and you’re completely disorganized and utterly unprepared (oops, didn’t mean to be quite that confessional…).

But things have been a little busy.  Contrary to popular belief, Spring – and not January – is the busiest time of year in the nutrition world so I’ve been spending lots of time with some great clients and we’ve also been preparing for year-end piano exams, a big school play, winding down the hockey season and ramping up for soccer season.  Excitement abounds.

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