Inspired Edibles

~ real food, balanced living ~

Strawberry Coconut Spelt Muffins

By 65 Comments

I’m not quite certain what it is about springtime that reminds me of coconut, but a few days of warm weather, sunshine and melting snow and I find myself gravitating towards the gentle sweetness of this beautiful, white fleshy fruit.

Happily, I’ve had an opportunity to contemplate the changing seasons and radiant sunshine this past week during our spring skiing adventure through the Eastern Townships and Vermont. Now I like a tropical vacation as much as the next gal, but there’s just something about skiing under the brilliant March sun – hatless, gloveless, coatless, heart pumping and legs burning – that’s… well, unbeatable.

Something else I love about spring are the running streams that return to life after the long, deep winter. The melting snow adds volume and momentum to their flow and it creates the most peaceful, comforting sound.  Here’s a short video of the stream that ran just outside our chalet; it was a pretty wonderful way to begin and end each day.  Be sure to play the clip repeatedly for your sleepless children.

Strawberry Coconut Spelt Muffins
  • 1 + 1/4 cup whole grain spelt flour
  • 1 cup whole grain oatmeal
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 cup Demerara sugar
  • 1 egg, lightly whisked
  • 3 Tbsp olive oil
  • 1 tsp vanilla
  • 1 cup chopped strawberries + 12 slices for topping
  • 1/4 cup dilute orange juice
  • 1/4 cup natural, unsweetened coconut milk
  • 1/4 cup unsweetened desiccated coconut shavings + 2 Tbsp
——————-
Heat oven to 400 F.

In a large bowl, combine spelt flour, oatmeal, baking soda, baking powder, sugar and 2 Tbsp of coconut shavings together in a bowl, mixing well to combine.

In a separate smaller bowl, whisk together egg, olive oil, vanilla, orange juice and coconut milk. Add chopped strawberries, gently mixing to combine.

Add wet ingredients to dry ingredients, mixing only until combined.

Divide batter among 12 lightly greased muffin cups. Top each muffin with a slice of strawberry in the center and a sprinkling of coconut shavings all around.

Cook muffins for approximately 15 minutes or until browned and just firm to the touch.

Remove tray to cooling rack and allow muffins to set for at least 10 minutes before enjoying.

Yay Spring!

Baked Eggs & Veggies To Go ~

By 71 Comments

baked eggs and veggies to go_blog
I am often asked for quick and easy breakfast ideas for busy families on the go.  Something small, nutritive and portable for adults and children alike.

The two most common morning time challenges are lack of time and lack of appetite.

With this in mind, I have fashioned a nutrient dense, super simple recipe that can be made ahead of time and simply warmed up (or eaten cold, as desired).

These muffin sized egg & veggie bakes work well for breakfast, lunch or snack and can be easily transported to work, school or the sports field.

I used the vegetables that I happened to have in the fridge for this recipe but you can custom make whatever mixture suits you and your family best.  You could also add sliced meat to the egg mixture, as desired.

You can use regular sized muffin cups or mini muffin cups (as pictured above).

For some children, the optics of size makes a big difference.  If your child is a discerning eater, she/he may feel less overwhelmed or intimidated by a small bite sized portion than a larger portion.  You could also invite your child to choose the ingredients in these egg bites as a way of empowering them.  The more involved your child is in the process and preparation, the more likely they will be to eat their wonderful creations.  You will find that their interest and excitement for food increases with their participation.

Egg & Veggie Bakes to Go
    • 6 eggs
    • 1/3 cup milk
    • 1/4 cup plain Greek yogurt, optional but it adds quality protein
    • 1/2 cup shredded cheddar cheese
    • 1 – 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
———
Preheat oven to 350 F.

This recipe will make 6-8 regular sized muffin bakes or 20-24 mini muffin bakes.

In a medium size bowl, combine eggs, milk and yogurt if using, 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.

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.

Studies continue to support the idea that both children and adults who regularly eat breakfast outperform those who do not in cognitive function, memory, productivity, mood and physical performance.
 

Kamut Carrot Loaf with Swiss Chard, Dates and Walnut

By 62 Comments

It’s amazing what you can work into a loaf these days (and even more impressive how good it can taste!)

 

When it comes to dark leafy greens and the powerhouse nutrients they deliver, that’s a good thing.

Many of us have heard of Kale, Swiss Chard, Bok Choy and similar greens, but are less certain about how to incorporate them into our diets.  In the raw, these greens can have a somewhat bitter taste and for some, are difficult to digest.

 

One of the easiest ways to begin introducing dark leafy greens into the diet is to incorporate them into stews, soups, casseroles and baked goods.  Simply pull apart the leaves, thoroughly wash and chop to desired size.  The cooking process transforms the coarse leaves into soft, silky bundles while the flavours mellow with the other ingredients and are not as sharply discernible.  If you and/or your children are new to these lesser known greens, you may find this a kinder, gentler approach.

 

From there, you can expand by adding these chopped greens to your morning eggs, stir fries, sandwiches, wraps, salads and smoothies.

 

 

Dark leafy greens supply a broad range of nutrients including: fibre, vitamins A, C, E, K, folic acid, calcium, iron and magnesium.  These same greens also deliver plant compounds known as phytochemicals that have disease fighting properties.

 

Here is one delicious way to enjoy them ~

 

The title may sound involved but once you have your ingredients in place, it will take you about 15 minutes to assemble.  The rest is cooking time.

 

Kamut Carrot Loaf with Swiss Chard, Dates and Walnut
  • 1 cup whole grain oatmeal
  • ¾ cup whole grain kamut flour* (substitute whole grain of choice)
  • 1/3 cup demerara sugar (substitute a coarse, dark sugar)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/3 cup pitted dried dates, chopped (substitute dried fig or prunes)
  • 1/2 cup chopped walnuts
  • 2 large carrots, peeled and chopped (about 1 cup grated)
  • 2 cups lightly packed Swiss chard, torn (substitute dark leafy green of choice)
  • ¼ cup olive oil
  • ¼ cup plain Greek yogurt
  • 1/3 cup buttermilk
  • 1 tsp vanilla
  • 2 eggs, lightly beaten
—————–

Note:

 

Kamut is an ancient, whole grain, that has a mild sweet flavour. It contains 20-40% more protein than regular wheat and is a good source of the immune-supportive antioxidant mineral, selenium. One half cup serving of kamut supplies six grams of protein (the same as an egg), and five grams of fibre.
Although a glutenous grain, kamut is often better tolerated by those with sensitivities to modern, refined wheat.

 

You can find Kamut at health food stores and in the specialty section of some larger grocery stores.

 

————

Heat oven to 350 F

 

In a medium size bowl, combine oatmeal, kamut, demerara sugar, baking soda, baking powder, cinnamon, chopped dates and walnuts.  Stir to combine.

 

In a separate, larger bowl, combine olive oil, yogurt, buttermilk, vanilla and eggs.

 

Meanwhile, combine Swiss chard and carrots in blender and blend until coarsely ground.  You should end up with about 1 + 1/2 cups of grated carrot Swiss chard mixture.

 

The gorgeous colours of nature ~ carrot and Swiss chard

Add dry ingredients to wet, mixing only until combined.

Pour batter into a greased loaf pan and bake for about 40 minutes or until golden brown and firm to the touch.

Allow loaf to cool for 10 minutes before slicing.

Black Dragon Cereal ~ warm coconut milk, wild rice, mango and dragon fruit {Gluten Free}

By 62 Comments


Monday was a bumpy night – our boys have been struggling with various forms of cold and flu and our dog decided to get in on the fun sometime around 4 am.

I eventually came downstairs to start the day feeling a little less than myself.  My husband was already outside gathering the garbage for collection.  I shuffled into the kitchen to get myself a mug a java and discovered that a cup had already been poured.  I leaned over the cup to see that my Valentine had hand-drawn a heart in cinnamon… my eyes welled up.  The Buddhists would tell me that this joy was in me all along.  They’re right.  And yet, this small, brilliant gesture, illuminated my day.

————–

In celebration of the Chinese year of the Dragon, (and our own dragon baby), I couldn’t resist this little number.The coconut milk in this recipe is truly worthwhile and tastes absolutely delicious.  I like to warm it up for that extra toe curl.

The handsome dragon fruit (or Pitaya) is native to Central America and cultivated in many Asian countries including China. Reminiscent of kiwi with its dark crunchy seeds embedded in the pulp, dragon fruit is sweet, fleshy and extremely cool with its fiery red skin and green scales. This exotic fruit has notable amounts of vitamin C, phosphorus and calcium. It should give slightly when gently squeezed for ripeness.

Black Dragon Cereal (Gluten Free)
  • 1 cup wild rice
  • 1 + 1/2 cup coconut milk
  • 1/2 mango, diced
  • 1/2 dragon fruit, diced
  • Handful of nuts for topping
——————

Notes:

You can cook the rice in advance of eating this cereal.  Simply reheat in the morning.

If you are concerned about the calories in coconut milk, you can substitute part of the coconut milk with cow’s milk, rice milk, almond milk or soy milk.  You can also cut the coconut milk with water if preferred.

—————–

Serves 4

Cook rice on stove top according to package directions (generally 2 cups of water to 1 cup of rice; allow water to boil and reduce to simmer for approximately 40 minutes).

 

In the meantime, warm coconut milk (or milk mixtures) in a small sturdy pot on stove.

 

Divide cooked rice among 4 bowls and top with warm coconut milk and diced mango and dragon fruit. Add nuts as desired.

Dragon Fruit

The interior of dragon fruit with crunchy black

seeds similar to kiwi in taste and texture

Slicing – or should I say slaying – the dragon

 

All Natural Frozen Banana-Lemon Cream

By 79 Comments

If you’re craving ice cream but are looking for something healthier without the binders, fillers, emulsifiers, artificial flavours, trans fats and fake sugars, you will love this all natural frozen banana-lemon cream.

[insert: have you ever read the nutrition facts label on a low fat/sugar ice cream product?  Truly scary].

This is a gorgeous dessert, or snack, that has a creamy taste and texture similar to soft ice cream without all the non-foods.

I have prepared a non-dairy/vegan version today but you could easily substitute cow’s milk, as desired.

All Natural Frozen Banana-Lemon Cream
  • 3 frozen bananas
  • 1 – 2 cups almond milk
  • Juice of 1 lemon
  • Zest of 1 lemon + more for topping
  • 2 tsp vanilla
  • 2 Tbsp agave nectar
  • A few slivered almonds for topping
—————-

Notes:

 

This dessert tastes best eaten freshly made.  If you make it ahead and try to freeze it, it will become rock hard.  If you refrigerate it, it will lose it’s cold ice cream texture and become more life a mousse (still good tasting but not an ideal texture).

The amount of almond milk will vary depending on the size of the bananas you are working with and your preferred consistency.

Frozen bananas do not release as much sweetness as fresh, ripe bananas.  You can work with this by adding naturally sweet tasting spices such as cinnamon, nutmeg, clove or cardamon, or a touch of natural sweetener – such as: agave nectar, demerara, muscovado, palm, turbinado or stevia – as desired.

—————-

Place peeled bananas in freezer overnight (allow 24 hours).  If you expect to leave the bananas in the freezer for more than 24 hours, it’s best to keep peels on to protect against freezer burn.

Remove bananas from freezer and place in the blender.  If bananas still have peels on, use a knife to carefully remove peel (you may need to let them sit out at room temperature for 10 or so minutes to be able to get through the frozen peel).

Add remaining ingredients to blender along with bananas – beginning with 1 cup of almond milk – blending until smooth and gradually adding more milk until desired consistency is achieved.

This recipe will make approximately 4 cups of frozen banana lemon cream.

Enjoy.

Blueberry Chai Pudding

By 86 Comments

We just returned from celebrating my mom’s 80th birthday in the Quebec Laurentians.  Just a small gathering of immediate family – you know, 70 or so of us (gotta love those French Canadian, Irish Catholic fusions).

As things would have it, it was a picture perfect weekend for mom – stunning blue skies, brilliant snow filled mountains, and plenty of sugar happy grandchildren running amuck.  We were reunited with family we don’t get to see nearly as often as we’d like, and although the time seemed to pass in a flash, as these things often do, it was a pretty wonderful visit.

————

On to today’s project.

I have to say, this pudding turned out even better than I had hoped (some experiments work – some really don’t).

The texture is remarkably similar to that of a traditional dessert pudding with a smooth, silky quality and a burst of chai flavourings and blueberry bliss in every bite.

Be sure to read the cooking notes below for best results.  Enjoy!

Blueberry Chai Pudding
  • 250 grams silken tofu (about 2 cups)
  • 1 + 1/2 cups blueberries, thawed and drained if using frozen
  • 2 Tbsp agave
  • 2 Tbsp palm sugar
  • 1 Tbsp corn starch
  • 1 tsp ground cinnamon
  • 1 tsp orange zest
  • 1/2 tsp ground cardamon
  • 1/2 tsp ground clove
  • 1/2 fresh grated nutmeg (it’s easy to grate and tastes delicious)
—————

Notes:

I have used my own spices to create a chai blend here but if you have a favourite Chai tea, you could substitute 1 heaping tablespoon or so in place of the cinnamon, cardamon, clove and nutmeg.  The only difference is that you may taste the grittiness from the ground tea leaves and spice bits.  I have tried this version as well and while I love the taste of the spice pieces, the abrasive quality of the bits started to wear on me after a while.  If you are not bothered by that textural quality, it’s a very tasty version as well.

If you are working with frozen berries, be sure to thaw and drain them first.  If you use them from frozen they will defrost in the pudding and leave a puddle of water.

————–

Begin by draining excess liquid from tofu in a colander (you can use the back of a spoon to help expel liquid).

Place all ingredients together in a blender or food processor and blend until smooth.

Pour into individual serving dishes and refrigerate for at least one hour before serving.

Garnish with mint and a couple of blueberries, as desired.

Serves 4.

Apple Buttermilk Muffins

By 71 Comments

Since I know you’ve been missing my muffin recipes (that, and the fact that my boys returned to school this week), I busied myself making apple buttermilk muffins this weekend.

I think you’ll like them.  They have a rustic, textured exterior thanks to the whole grains and a moist, full-flavoured interior with only a third of a cup of unrefined sugar.

 I will be revisiting this recipe in a special upcoming post on January 23rd – so stay tuned…

 Meantime, I was moved to resurrect my Snow Patrol CD yesterday morning. I caught these guys opening for U2 in Toronto a while back.  They rocked the city silly.  Here’s one of my favourite tracks from the spirited Irish band: just say yes.

Apple Buttermilk Muffins (wheat free)
  • 1 cup whole grain oatmeal
  • 1 cup spelt flour
  • 1 + 1/2 apples, peeled and quartered (6 quarters)
  • 1/2 cup plump golden raisins
  • 1/3 cup palm sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 2 egg
  • 1/2 cup buttermilk
  • 1/4 cup olive oil
  • 1/4 cup unsweetened apple sauce
  • 1 tsp vanilla
—————–

Heat oven to 400 F.

Cut five apple quarters into small dice and cut remaining quarter into 12 thin slices for garnish. (Note: I used the better part of an apple in the recipe pictured for my ‘thin’ slices – they’re more like chunky pieces).

In a large bowl, combine: oats, spelt, raisins, palm sugar, baking powder, baking soda and cinnamon.  Mix in the diced apple.

In a separate bowl, whisk together: eggs, buttermilk, olive oil, apple sauce and vanilla. Add wet ingredients to dry mixing only until combined.

Divide batter among 12 muffin cups topping each with an apple slice from reserved quarter. Bake until muffins are beginning to brown around edges and are firm to the touch – 16 to 18 minutes.

Allow muffins to cool slightly before enjoying.

Grain Free Lemon Rosemary Pancakes

By 60 Comments

If you enjoy the taste of pancakes but prefer to skip the heavy carbohydrates, you’ll want to give these savoury delights a try.

Wheat free and gluten free, these pancakes are packed with health building nutrients.  They also happen to taste great and are easy to pull together.

Grain Free Lemon Rosemary Pancakes
  • 1/2 cup ground flaxseed
  • 1/2 cup ground almonds
  • 1/4 cup chia seeds
  • 2 tsp baking powder
  • 1 tsp rosemary powder
  • 1 Tbsp fresh rosemary sprigs plus some for topping
  • 1/4 sea salt
  • Zest of one lemon
  • 2 eggs
  • 1/2 cup almond milk (or other)
——————

Notes:

 

You can grind both the flaxseed and almonds in a dedicated coffee grinder.  The chia does not require grinding to be bioavailable.

Most baking powders are cornstarch based (gluten free), however some may be wheat based – be sure to read the list of ingredients if you wish to cook gluten free.

—————-

In a large mixing bowl, combine: flaxseed, almond, chia, baking powder, rosemary powder, rosemary sprigs and sea salt.  In a separate bowl, whisk together: eggs, milk and lemon zest.  Add wet ingredients to dry mixing until combined.  Allow mixture to sit for 5 minutes and then drop by 1/4 cup full onto a skillet greased with olive oil.  Allow pancakes to cook on one side before flipping to the other side.

Enjoy with a drizzle of fresh lemon juice and a dollop of plain yogurt as desired.

—————-

Spotlight on Flaxseed:

 

Here are some of the nutrient highlights of this oil-rich super seed:

 


Fibre. Ground flaxseed is an excellent source of soluble fibre – the kind attributable to lowering LDL levels (or “bad” cholesterol). The fibre component is also what makes flax highly effective at escorting waste products out of the body. Be sure to drink plenty of water as you increase dietary fibre to ease transit otherwise, ironically, it can have a constipating effect.

Lignans. Flaxseed contains lignans, plant compounds believed to protect against breast cancer. While the exact mechanism is unknown, a leading theory is that lignans exert a weak estrogen-like effect in the body tying up estrogen receptors from the more potent form of estrogen made in a woman’s body. Experts believe that the longer breast tissue is exposed to estrogen made in the body, the greater the chance for cells to become cancerous. Lignans in flax may also inhibit the action of enzymes that are involved in the body’s production of estrogen. Researchers have demonstrated that giving women as little as 1 or 2 tablespoons of ground flaxseed a day can diminish circulating estrogen levels. Preliminary studies conducted on animals and men suggest that a flaxseed-enriched diet may also help prevent prostate cancer.

 

Plant-based Omega-3s. Flaxseed contains linolenic acid (ALA), a plant-based Omega-3 fatty acid that has been linked to heart health.

 

Fig Muffins with fresh Apple and Oat-Spelt Flour

By 49 Comments

Why so many muffins you ask?

I bake fresh muffins pretty much every week for my children.  It makes me feel good to know that they are getting some homespun goodness in their lunchboxes and it’s a treat for them (they have never had cookies, cakes or otherwise in their lunches.  So this is their ‘goodie’).

I try to vary the muffins each week, keeping things fun and introducing them to new textures, tastes and nutritive foods.

Fig Muffins with fresh Apple and Oat-Spelt Flour
  • 1 cup spelt flour
  • 1 cup whole grain oatmeal + 1 Tbsp for topping
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/3 cup demerara sugar
  • 2 apples, peeled and chopped
  • 5 fresh figs, peeled and chopped (reserving small wedges for topping)
  • 1 egg
  • 1/4 cup olive oil
  • 1/4 cup dilute orange juice (not from concentrate)

———————-

Preheat oven to 400 F.

In a large size bowl, combine spelt flour, 1 cup oatmeal, baking powder, baking soda and sugar.  Add in chopped apples and fig, mixing gently to combine taking care not to mash fruit.

 In a separate smaller bowl, whisk together egg, olive oil and orange juice.

Add wet ingredients to dry mixing only until combined.

Divide batter among 12 oiled muffin cups, topping each with oatmeal flakes and fig wedges as desired.

Bake for 14-18 minutes or until muffins are firm to the touch.

Oatmeal Peanut Butter Banana Muffins with Dark Chocolate Drizzle

By 80 Comments

Back in my teenage years in Montreal, my best friend and I would often go to a Friday afternoon fitness class together (there may have been a boy involved – I’m not sure I remember).  Following our workout, we would promptly dash to a local muffin stand and devour a giant ooey-gooey banana-chocolate chip mess (talk about eating our profits).

I haven’t had a muffin from a commercial establishment in many, many years, but I still love the combination of flavours.  This version also contains peanut butter and is a tad healthier than the ones we use to eat.  I like to think that it’s every bit as good!

Oatmeal Peanut Butter Banana Muffins with Dark Chocolate Drizzle
  • 1 egg

  • 1/3 cup turbinado sugar

  • 1 tsp pure vanilla extract

  • 1/4 cup olive oil

  • 1/2 cup all natural peanut butter (ie: without sugar), smooth or crunchy

  • 3 ripe bananas, mashed

  • 1 cup whole grain oatmeal

  • 1 cup whole wheat flour

  • 1 tsp baking soda

  • 1 tsp baking powder
  • 50 grams of 75% cocoa chocolate (about 4 large squares)
  • handful of peanuts for topping

————————————
Preheat oven to 400 F.

Beat egg, sugar, vanilla and olive oil together in a large bowl.  Add peanut butter and banana and beat until combined.

In a separate bowl,  mix oatmeal, flour, baking soda and baking powder.

Add dry ingredients to wet, mixing just until combined.

Divide batter among 12 oiled muffin cups.  Bake for 16-18 minutes, or until golden and firm to the touch.

Allow muffins to cool completely on a rack.

Meanwhile, heat chocolate in a sturdy pot on stove over lowest heat.  Stir to facilitate melting, then set aside to cool.  Once muffins and chocolate have cooled, take a spoon and drizzle chocolate over muffins freestyle.  Or, place chocolate, once cooled, in a small plastic bag and snip the corner – gently squeeze to apply chocolate.  There are certainly more precise ways of applying chocolate, but I’ll leave that to the cake makers.

Enjoy.

——————————–

This post is dedicated to Lynn –

Photo by Trinity Nutrition