Inspired Edibles

~ real food, balanced living ~

Healthy Lunch Series: Baked Egg Cups over Lime-Tahini Spinach

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This simple and rather scrumptious lunch idea was inspired by a ballerina.

I was catching up on some on-line news the other day when a video caption flashed across my screen: “curious about the eating habits of Canada’s top ballerinas?” Immediate seduction.

And surprise.

I guess I’ve always feared that the pressure put upon these individuals is so grave that they are required, for their own professional survival, to follow a diet of deprivation.  I’ve also come across heartbreaking documentaries on the eating disorders that can run rampant in similar professions.  So, when I watched the clip of the talented and beautiful Heather Ogden, I was not only surprised but also delighted to see the quality and expansiveness of her diet as well as the clarity of her views on it. “I like to focus on all the things I can eat to build a healthy body rather than what I should be excluding. Calories are not my focus.”

There’s also something about that six hours of daily exercise thing that has a way of keeping the body slim and trim (!). Among some of Ogden’s favorite foods as showcased in the segment, were the most delicate and seductive looking eggs I’ve seen in a long time.  I suspect they may have been poached but no matter, the flash image was enough to launch my vessel. I knew where I was going with this one.

Although I am not new to baked egg cups, there was just something about this presentation with the yolks standing at attention, clear and radiant in the center, that reminded me of sunlight.

Healthy Lunch Series

Baked Egg Cups over Lime-Tahini Spinach

For the Egg Cups & Spinach Salad:

  • 90 grams (about 3 cups) fresh baby spinach
  • 70 grams (about 1 cup) sliced mushrooms of choice
  • 6 dried apricots, sliced
  • 1/2 avocado, cubed or sliced
  • 4 eggs
  • 1 large (25 g) green onion/scallion, finely chopped


For the Lime Infused Tahini Dressing

  • 1 Tbsp olive oil
  • 6 tsp tahini
  • 2 garlic cloves, minced
  • 1 Tbsp lime juice
  • 2 tsp lime zest
  • sea salt & cracked pepper to taste


Serves 2

Notes:

  1. Make-ahead option: These baked eggs store beautifully in the fridge for 3 days (or longer) so you can make them at a time that is most convenient.
  2. I recommend using silicone muffin cup liners for the eggs to facilitate release.  I purchased my silicone liners at a very reasonable price at a hardware store (Canadian Tire).
  3. You can easily scramble these eggs (and toss in veggies and cheese if you like).  For instructions, have a look at the link above under “baked egg cups”.
  4. The baked eggs travel well in office lunch bags as well as school lunch boxes with ice packs.  Even though identical in content, my boys found these egg cups more interesting and novel than the usual boiled eggs.
  5. If packing the spinach salad for the office, best to bring the lime-tahini dressing in a separate small container and pour over spinach just before eating (otherwise, you will have a heavily wilted spinach salad by lunchtime).

Directions:

Heat oven to 400 F

  1. Crack eggs directly into silicone (or paper) cup liners that have been gently sprayed with olive oil.
  2. Cooking time will vary depending on the heat of individual ovens and how well cooked you like your eggs.  I’m one of those weirdos who likes my eggs well done (I know, how gauche.  Also explains why there are no oozing egg shots ;o) but by all means, rescue yours before they turn to rubber. Place eggs on top rack of oven and cook for approximately 15-20 minutes or until well done.  If you like your eggs runny (like most people!) cook the eggs for approximately 10-15 or until desired doneness is achieved.
  3. Place spinach, mushrooms, sliced apricot and avocado in a bowl.
  4. Assemble lime-tahini dressing by simply combining ingredients in a dish and whisking together.  If the dressing is too thick, simply add a touch of water incrementally until desired consistency is achieved.
  5. Pour lime-tahini dressing over spinach salad and mix gently but thoroughly to combine.
  6. Divide the lime-tahini spinach between two plates.  Place two egg cups over or beside the spinach and top the eggs with some green onion.
© Inspired Edibles

 

(I always make extra)

A perfect little egg cup emerges from the mold

 

Et voilà! Sun-kissed Spinach ;o) c’est jolie, non?

 

Healthy Lunch Series: Vegetable Rotini with Flaked Tuna in a Light Lemon-Yogurt Dressing

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healthy lunch series - vegetable rotini with tuna_blog
I’m very excited to introduce the first recipe in a series of healthy lunches at Inspired Edibles!

We all struggle with occasional lack of inspiration and not-so-occasional lack of time, so the goal of this initiative is to generate ideas for simple, wholesome meals that you can pack for the office or enjoy at home. A delicious excuse to skip the food court and head outside for some cherished vitamin D.

The recipes that I will be featuring in this little segment can be adapted to suit any particular dietary need and/or preference which means that they should ideally be used as a starting point and not necessarily and end point. Be sure to have a look under “Notes” for substitution ideas where applicable.

From a nutrition perspective, one the most helpful suggestions I can make is to encourage the incorporation of protein at all meals and snacks — including lunch where it often goes missing.

Protein is not only vital for all structural components in the body (muscle, bone, connective tissue) it also forms the basis of our neurotransmitters (the brain’s communication channels), which means that it is also critical for mood, memory and cognition.

A green salad with tossed vegetables may be a great start but on its own, it will leave you feeling hungry again in about 20 minutes (the time it takes to digest and convert into a sugar).  Adding protein to the mix will create satiety, allow you to feel fuller longer and diminish the pesky desire to graze endlessly on carbohydrates. Protein also requires more work and energy to digest, increasing our metabolic workout and keeping our blood sugar levels and mood more stable over a longer period of time.

Ready to rock your lunch box?

Healthy Lunch Series

Vegetable Rotini with Flaked Tuna in a Light Lemon-Yogurt Dressing

For the Tuna Pasta:

  • 300 grams (or about 4 dried cups) tri-color vegetable rotini
  • 250 grams (two tins or about 1 cup) drained light skipjack tuna
  • 2 cups broccoli florets, chopped
  • 1 large yellow bell pepper, chopped
  • 2 tomatoes (or 16 or so cherry tomatoes), chopped
  • 2 Tbsp slivered almond
  • 1/4 cup fresh lemon thyme, finely chopped

For the Lemon-Yogurt Dressing:

  • 1/2 cup plain Greek yogurt
  • 1 Tbsp olive oil
  • 2 tsp lemon zest
  • 1 Tbsp fresh lemon juice
  • 1/2 tsp honey or agave nectar
  • Sea salt & cracked black pepper


Serves 4

Notes:

  1. Make-ahead option: It will only take you about 15 minutes to prepare this meal once you have the ingredients in place.  You can do so the night before if you prefer and simply store in an airtight container in the fridge (to be transported to work the next day if applicable). The tuna pasta can be enjoyed cold or warmed up as desired.
  2. I chose vegetable pasta because it’s a great way to work in some fibre and a host of vits/mins — notably: iron, thiamine, riboflavin, niacin and folate.
  3. You can substitute any vegetable of choice here.
  4. If you are a vegetarian, swap out the tuna for tofu, tempeh or seitan.  I recommend these protein sources over lentils/beans (which are typically 50% carb/50% protein) because the pasta is already providing carbohydrate content.
  5. If you are pregnant and have concerns about the mercury/toxin levels in tuna or fish/crustaceans generally,  you may wish to substitute a different protein in place of the tuna.
  6. What’s with the chopsticks? I love using chopsticks whenever possible.  It focuses attention, requires us to slow down and assists in improving digestion.

Directions:

  1. Boil pasta in a large pot of salt water until al dente (for about 6 minutes). Drain and allow pasta to cool as you prepare the lemon-yogurt dressing.
  2. Add tuna, broccoli, bell pepper, tomatoes, almonds and fresh lemon-thyme to the cooled pasta.
  3. Assemble lemon yogurt sauce by simply combining ingredients in a dish and whisking together.
  4. Pour lemon-yogurt dressing over pasta and mix gently but thoroughly to combine.
© Inspired Edibles

 

healthy lunch series - vegetable rotini with tuna_blog

Quinoa-Crusted Sole in a Chili-Lime Marinade (Oven Baked, Gluten Free)

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I planted my herb garden this past weekend.

The sun was shining, it was warm and I loved being outside.  In addition to my usual roster of aromatic favorites (lavender and lemon thyme being right up there), I found a pineapple sage plant that I thought was rather unusual in a delightful kind of way.  Have you ever come across pineapple sage? It smells amazing.

Anyhow, I always like to throw in a garden reference here and there on my blog because it somehow makes me feel like I know what I’m talking about.

Some of you might recall my little garden villain in the form of this girl:

(Never mind the innocent look.  You all know what she’s CAPABLE OF).

But here’s the truth, although she’s a wonderfully convenient excuse for my garden woes (and a certified pain in the tuckus), I am not a gifted gardener.  Not even close.  In fact, I may be the only person I know who manages to kill cacti on a regular basis.  Growing plant life is something I have to work really hard at but it’s important to me so I try and keep my little herbs alive through the summer — be sure to keep an eye out for some delightful inclusions!

~~~~

I’m really excited about today’s recipe.  If you like the idea of crispy breaded fish but are looking for a healthier, gluten free alternative, this might be your new go-to. But possibly more exciting is the lip-smacking chili-lime undercoat…oh my… *so* delicious! Even my boys (who would readily admit that fish is perhaps not their top, top, choice) gobbled these up without restraint.  I hope you enjoy the recipe as much as we do!

Quinoa-Crusted Sole in a Chili-Lime Marinade

Quinoa-Crusted Sole in a Chili-Lime Marinade (Oven Baked, Gluten Free)

For the Chili-Lime Marinade:

  • 8 fillets of sole, or fish of choice* (using thicker fillets may affect cooking time and amount of liquid needed for the marinade)
  • 2-3 Tbsp cold-pressed coconut oil, melted
  • Juice of 2 limes
  • Zest of one lime
  • 2 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp palm sugar
  • 1/4 (or to taste) cayenne powder — it’s hot!
  • 1/4 tsp sea salt


For the Quinoa Coating:

  • 1 + 1/2 cups quinoa flakes
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • Sprinkle of sea salt

Serving: Makes 8 Quinoa-Crusted Sole Fillets

Notes:

  1. You can make the chili-lime marinade ahead of time and allow the fish to soak up the flavor of the marinade in the fridge for up to 24 hours.  This leaves you with only the quinoa coating to assemble at show time.
  2. I am often asked about the difference between refined vs. unrefined coconut oil and why some coconut oils have a delicious coconut taste while others are virtually tasteless. Expeller-pressed coconut oil is a high pressure, high temperature extraction process that destroys the volatile aroma of the coconut.  You will pay more for the cold-pressed coconut oil but you won’t regret it! The taste is unmatched. Refined coconut oil undergoes a process of bleaching and deodorizing which unrefined oil does not.  So if you have a choice, ideally opt for cold-pressed, unrefined coconut oil.

Directions:

Heat oven to 400 F

  1. In a shallow dish or pie plate, combine: melted coconut oil, lime juice, lime zest, chili, paprika, palm sugar, cayenne and sea salt, whisking to combine.
  2. Place fillets in the chili-lime marinade, immersing to coat.
  3. In a separate pie plate or regular flat plate, combine quinoa flakes, onion, garlic and sea salt, mixing to combine.
  4. Meanwhile, line a baking sheet with gently oiled foil or parchment paper (if you don’t brush the surface with oil, my experience is that the quinoa coating will stick).
  5. Dredge each chili-lime marinated fillet through the quinoa coating, making sure to coat both sides, and then place each coated fillet on the lined baking sheet.
  6. Bake fillets in the oven for approximately 10 minutes or until fish has cooked through and quinoa has achieved a nice crispy surface. (The fillets will not crisp up entirely like bread crumbs but pretty darn close).
© Inspired Edibles

 

Chili-Lime Goodness

Dredging the fillets

Ready to pop in the oven!

My garden girl (with Monsieur Black in the background)

quinoa crusted sole with chili and lime_blog

Seared Chili Garlic Shrimp with Tomato and Molten Feta

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skillet shrimp & molten feta

It’s a rainy spring day in this part of the world.

I’ve been meaning to post this succulent shrimp recipe for some time so today seemed a particularly fitting day to warm our tummies and our hearts.

This is an easy preparation that delivers big taste and delicious flavors. It’s versatile as well.  You can substitute any protein of choice for the shrimp – seared tempeh, seitan or tofu would work well here. You can enjoy this dish over cabbage or with a green salad or serve it over quinoa, millet or rice to sop up the juices.  It also makes a delicious burrito filling.

I found a pound of jumbo shrimp on sale for $7.99 so this entire meal for four cost less than $20 – delicious and economical.

Seared Chili Garlic Shrimp with Tomato and Molten Feta
  • 1 large yellow onion, chopped
  • 12 or so on-the-vine tomatoes (cocktail size tomatoes), cut into quarters
  • 2 Tbsp fresh Italian parsley (flat-leaf parsley), finely chopped + more for garnish
  • 4 garlic cloves, minced
  • 2 tsp chili garlic sauce (or to taste, it’s hot)
  • 450 grams (about 1 pound) large frozen and thawed shrimp, peeled and deveined
  • 3/4 cup feta cheese (about 5 ounces), crumpled
~~~~~~
Notes:

Feta cheese is quite salty and chili garlic sauce is rather hot so I don’t tend to add salt or pepper to this dish as I find it plenty spiced on its own.

Directions:
Serves 4

In a medium sized skillet set over low-medium heat, sauté onion in some olive oil for two to three minutes.  Add diced tomato and sauté with onion for another few minutes until tomatoes start to break down and release their juices. Remove pan from heat.

In a separate oven-proof skillet (I used a cast iron pan), melt a tablespoon or so of coconut oil and bring heat to medium-high.  Add minced garlic and chili garlic sauce to skillet, followed by shrimp and two tablespoons of chopped parsley.  Sauté shrimp in the mixture for a minute or two, taking care to sear both sides.  The shrimp should not be fully cooked at this point.  Remove skillet from heat.
 

Add contents of first pan (onion, tomato and parsley) to the shrimp skillet, mixing together.  Top with feta cheese, tucking some of the cheese under the tomato/shrimp sauce.

Place skillet under the broiler for approximately 3-5 minutes or until the feta begins to soften and slightly brown. Be sure to watch carefully so that the cheese does not burn.

Remove from oven and serve with desired accompaniments.

skillet shrimp & molten feta

Jamaican Jerk Chicken with Mango Salsa and Creamy Coconut Millet

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Now that winter has officially returned to this fine country (-15 C wind chill the last two mornings), I am more determined than ever to set my mind (and body) back to the beautiful Caribbean.

Anyone else feeling like they could use a little tropical inspiration?

Ya Mon.

This was our family’s first trip to the beautiful island of Jamaica but certainly not our last.

You see, although there were many things we got to – daily tennis, ocean kayaking, skin diving, zip-lining, a haunted house tour and an unforgettable afternoon cruising the hip strip (my boys do not appear to be able to sit for more than 6 minutes at any given time) – there was one special destination that we didn’t get to.

We didn’t make it to Scotchies. What is Scotchies?  If you ask any the locals where to go to get the best jerk chicken in Jamaica, they will point you without hesitation to this unassuming food stand just outside of Montego Bay that serves up the tastiest and most authentic Jamaican jerk chicken on the island.  Now we probably sampled jerk chicken at least four times during our stay but never at the famed Scotchies.  So, in a sense, by not going to Scotchies, I have essentially guaranteed our family’s return trip to Jamaica because although we may be new to the island, we are not new to jerk chicken nor our love for it.

In my prior life as a lawyer, my husband and I would often abscond to the Real Jerk in Toronto to indulge in our favorite signature Jamaican dish and perhaps a Red Stripe (or two).  Sadly, I am told the Real Jerk is no longer in operation (another reason to head to Scotchies!).

I have been playing with this jerk chicken recipe for the last couple of years and I’m quite certain I will continue perfecting my Scotchies grade dish for quite some time. Having said that, our family loves this recipe and if you’re looking for flavour, this one is hard to beat.  With a make-ahead marinade that locks in the delicious aromas of the Carribean, this may well become your spring/summer get-away too!


Jerk Chicken with Mango Salsa and Creamy Coconut Millet

For the Jerk Chicken:

  • 4 garlic cloves, minced
  • 4 green onions (scallions), stemmed and coarsely chopped
  • 2 scotch bonnet chili peppers, seeded and stemmed* (substitute habanero or 1/4 tsp cayenne powder)
  • 2 Tbsp fresh grated ginger root, substitute 2 tsp ginger powder
  • 2 tsp dried thyme
  • 2 tsp allspice
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1/2 tsp paprika
  • 1/4 tsp cardamom 
  • Dash of sea salt and ground pepper to taste
  • 1 Tbsp honey
  • 2 Tbsp malt vinegar
  • 1/4 cup olive oil
  • 4 skinless, boneless chicken breasts
For the Mango Salsa:
  • 1 lovely ripe mango, peeled and cubed
  • 1 cup cucumber, diced
  • 1/4 cup red onion, diced
  • 1/4 cup cilantro, roughly chopped
  • juice of 1 lime
For the Creamy Coconut Millet
  • 1 cup hulled millet
  • 1 + 1/2 cups water
  • 2 Tbsp cold-pressed coconut oil 
  • 1/4 cup shaved almonds
~~~~~
 

The Blue Mountains Dominate the Eastern Third of Jamaica

Notes: Scotch bonnet chili peppers are said to be the classic inclusion in jerk chicken however if you cannot find them, or prefer not to use them, habanero or cayenne pepper are suitable substitutes. You can also skip the heat if you prefer.
 
*Scotch bonnet and habanero peppers are very hot and their oil can cause extreme pain if it comes into contact with your eyes.  Wearing protective gloves is a good idea when handling these peppers and making this paste.  (If you wear contact lenses, you will know of what I speak!).

Plan to make the marinade for this jerk chicken a day ahead – you can also make the salsa in advance to simplify.
 
My preferred method of cooking jerk chicken is on the grill.  However, when it is -15 C and hailing outside, pan seared works just fine (!)
~~~~~

Our boys were in zip-lining heaven

Directions:

Serves 4

For the jerk chicken, place all ingredients except chicken (first 14 ingredients) in a blender or food processor and process until well integrated into a paste-like mixture.

Transfer jerk mixture into a large plastic bag.

If you are planning on pan-searing the chicken, I recommend you butterfly the chicken or cut it into slightly thinner pieces.

If you are grilling the chicken, you can open up the breast but not necessarily cut it.

Place chicken (pieces or whole) in the plastic bag with the jerk mixture and massage the mixture into the chicken before sealing the bag and allowing it to marinade in the fridge for at least 6 hours or overnight. (If you can, take the bag out from time to time to massage the chicken – you can do this by simply handling the bag with your fingers).

We bought these fabulous bamboo mugs from Ricardo on the hip strip!

For pan searing, place some coconut oil in a cast iron skillet.  Get the skillet nice and hot (coconut oil has a higher smoke point than olive oil) and pan sear the marinated jerk chicken for about 4 minutes on each side (depending on thickness of breast).

For grilling, heat grill to high temperature and then lower just before placing marinated jerk chicken on the grill.  Grill chicken for approximately 6 minutes on each side (depending on thickness of breast).

While chicken is cooking, prepare the millet according to package directions (generally 1 part millet to 1 + 1/2 parts liquid).  Add coconut oil to boiling water or rice cooker.  Once cooked, season with sea salt and pepper and top millet with a sprinkling of almonds and cilantro.

For the mango salsa, simply assemble the ingredients in a bowl or container and mix to combine.  You can make the salsa ahead – it will store nicely in the fridge for up to 24 hours.

When ready to serve, simply plate the chicken and top with a generous portion of salsa. Accompany with coconut millet.

~~~~~~
Black for the people, green for the land, yellow for the sun

and red for the blood that unites us all

Balsamic Poached Chicken

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Balsamic poached chicken
I glanced out the window at the signs of spring
the sky was almost blue
the trees were almost budding
and the sun was almost bright
–Millard Kaufman
~~~~~

Can you feel it in the air?  Little whispers, hints and glints of spring.

Flashes of hope and surrender.

The transition has begun.

And in the cautious spirit of optimism, I am offering up this simple and delightful dish that is lean, clean and full of protein.

If you’ve never been entirely moved by the thought of poached food, I think this recipe may sway you!  Twenty minutes is all you will need to plate this moist and tasty chicken infused with complex flavours and aroma.  It’s hard to believe this dish does not contain one ounce of added fat.

I first made this recipe about a decade ago to very positive reviews.  I played it over and over again in the weeks and months that followed and then, as these things often go, I eventually forgot about it and it got archived from memory. Something in the spring air, reminded me of this simple, lovely number.

I hope you enjoy it as much as we do!

Balsamic Poached Chicken (recipe adapted from Real Simple Magazine)

  • 4 skinless, boneless chicken breasts
  • 2 cups chicken stock
  • 1 cup balsamic vinegar
  • 1/4 cup soy sauce
  • 2 Tbsp palm sugar or other coarse grain sugar (sub brown sugar)

~~~~

Notes:

You can use the leftover sauce from the pan to drizzle over the cooked chicken.  I served this balsamic chicken last night with wild rice which sopped up the sauce beautifully.  I also tossed some mushrooms and onion right into the broth and poached them as well.  Delish.

Balsamic poached chicken_1Instructions:

In a saucepan large enough to accommodate the four chicken breasts, combine chicken stock, vinegar, soy sauce and sugar, whisking to combine.  Place chicken breasts in the pan ensuring they are separated from each other (not stacked) and immersed in the sauce (you can add a little water or stock if necessary to cover the breasts).

Bring sauce to a boil with chicken in the pan and allow it to simmer at a gentle boil for 3 minutes.  Remove pan from heat, cover, and allow the chicken to sit in the pan for 15 minutes or until chicken is cooked through.  (If the chicken pieces are particularly large/thick, it may take a couple minutes longer).

Remove chicken from saucepan – it will be a gorgeous dark burgundy colour – slice into chunky pieces and plate.  Add a drizzle of leftover sauce from pan if desired.

Balsamic poached chicken_2

Roasted Miso-Glazed Portobello Mushrooms on Hazelnut Quinoa

By 23 Comments

Well, you’ll be happy to know that I’ve returned to some wonderful, warming foods this week.

As much fun as it was flirting with ice cream in January, I think the taste buds will adapt quite nicely to this soft and succulent oven roasted delight.

I’ve been on something of a quinoa-hazelnut frenzy these pasts weeks.  A dynamic taste duo that my husband and I can’t seem to get enough of.  So, I thought I would share our quinoa obsession with you as the base of today’s recipe and crank up the heat a bit with a topping of miso-glazed portobello mushroom.

The result is a lean and protein-rich meatless meal that is wonderfully satisfying in texture and taste.

The roasting process melds the miso and mushroom together beautifully. Roasting intensifies the flavor of the mushroom while the miso transforms it into a tender and savory meal that is positively brimming with flavor.

Roasted Miso-Glazed Portobello Mushrooms on Hazelnut Quinoa
For the Mushroom
  • 4 portobello mushrooms, gently washed
  • 1 Tbsp coconut oil, melted, (substitute olive oil)
  • About 8 tsp red miso, brought to room temperature
  • 2 Tbsp chopped green onion (scallions) for garnish
 
For the Hazelnut Quinoa
  • 1 cup uncooked quinoa
  • 1/2 cup chopped hazelnut
  • 1/3 cup dried cranberries
  • 1/4 cup snipped fresh tarragon leaves
~~~~~~~~~
Notes:
 

One of the neat things about this recipe is that you won’t need a dressing for the quinoa.  Miso is savory by nature and the roasting process liquefies the paste somewhat such that it releases delicious juices as you eat the mushroom.  You will have plenty of taste coming from each bite of the mushroom to flavor the quinoa.

You can make the hazelnut quinoa ahead of time if you wish and simply store it in the fridge until you’re ready to make the roasted mushrooms.

Quinoa cooks beautifully in a rice cooker by the way, so if you happen to have one, don’t be shy to pull it out!

Directions:

Makes 4 servings

Heat oven to 400 F.

Snip the tips of the mushroom stems such that the remaining portion is roughly at the same level as the cap of the mushroom.

Place mushrooms stem side down on a foil lined baking sheet and brush backs of caps with coconut oil.
Place mushrooms in oven (stem side down) and roast for approximately 6 minutes or until mushroom have achieved a rich deep golden color.
Flip mushrooms over…
Spread about 2 tsp of miso along the interior of each mushroom cap surrounding each stem.  Caution: a little bit of miso goes a long way.  Miso is very salty so you don’t want to overdo it.  You will also want your miso to be soft – if you have some stored in the fridge bring it to room temperature – otherwise it will be too hard to spread and will break the delicate gills.

Return miso-glazed mushrooms (stem side up) to oven for another 5 minutes until miso softens and warms – you may start to see juices running – and that’s a good thing!  (Just be cautious as you transfer the mushrooms from the sheet to the serving plate).

Meanwhile, prepare quinoa on stove top or in rice cooker according to package directions (generally 1:2 cup ratio quinoa to water).

Placed cooked quinoa in a mixing bowl and add hazelnut, cranberry and tarragon. Mix gently to combine.

Divide hazelnut quinoa among 4 plates.  Top each plate with a warm miso-glazed portobello mushroom.   Garnish mushrooms with green onion and a few nuts, cranberries, etc. as desired.

 

Oven Baked Crispy Coconut-Masala Chicken Thighs with a Curried Yogurt Dipping Sauce

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It turns out that our teenage son is not only rebelling against his loving parents, he also recently took a big swipe at British particle physicist Brian Cox (happy to know we’re in good company).

I bought the BBC Series ‘Wonders of the Universe’ and ‘Wonders of the Solar System’ as a Christmas gift for the family this year. I thought it was a smashing idea. We’ve often worked our way through life and science series in the past and have always enjoyed them.  Not this time.  We were only about an hour into the Solar System DVD when our eldest declared that he simply couldn’t bear another minute.

Son: “This is total BS Mom.”

Mom: “What’s that Dear? You want to pursue a Bachelor of Science?”

Son: “I can’t watch this.  It’s nothing more than speculation based on a bunch of assumptions that we can’t measure and that are probably false and I guarantee you in 10 years from now, people will be laughing at the fact that we sat down to watch this series.”

Ouch.

Who are you and what have you done with my sweet, trusting little boy??

We’ve always raised our boys to be free and independent thinkers so that’s all good; it’s the cynicism at the ripe old age of 14 that I wasn’t quite prepared for.

What’s that saying, “the older I get, the smarter my parents become”- hopefully he’ll return to us sometime in the next several decades.  In the meantime, I’m holding on to our 12-year-old for dear life!

~~~~~~~

If you’re anything like us, chicken figures prominently in your mealtime planning so it’s always nice to have a few new tricks up your sleeve to give it a new taste sensation.

This Indian inspired recipe is a simple and affordable way to transform the ordinary.

The coconut-masala crust gives the skinless chicken thighs a crispy delicious exterior that is fully satisfying while keeping the interior tender and juicy.  And there is no frying involved!  All the magic happens in the oven. You will love the dipping sauce too.

Oven Baked Crispy Coconut-Masala Chicken Thighs with a Curried Yogurt Dipping Sauce

(Recipe adapted from Canadian Living Magazine)

For the Coconut-Masala Chicken Thighs:
  • 1 cup unsweetened desiccated coconut shavings
  • 1/2 cup panko (Japanese bread crumbs)
  • 2 Tbsp garam masala
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp ground coriander
  • Pinch red pepper flakes or cayenne, if desired (they are hot)
  • 8 – 10 skinless, boneless chicken thighs
  • 2 eggs, beaten
For the Curried Yogurt Dipping Sauce:
  • 1/2 cup plain Greek yogurt
  • 2 tsp curry powder
  • 1/2 tsp ground ginger
  • 1/2 tsp cinnamon
  • 2 tsp honey
~~~~~~~~

Notes:

Makes 8 – 10 coconut-masala chicken thighs.

Directions:

Heat oven to 400 F.

Combine coconut, panko, garam masala, onion powder, garlic powder, coriander and cayenne (if using) in a flat based dish, stirring to combine.

In a separate flat based dish, place beaten eggs.

Dip each chicken thigh into the egg mixture, being sure to fully saturate them and then dredge each thigh through the coconut/masala mixture making sure to fully coat the chicken with the mixture.

Arrange coated chicken on a foiled lined baking sheet that has been sprayed with some olive oil or brushed with melted coconut oil (that’s what I used).  If you don’t use oil, the chicken pieces will stick and half of the crispy-delicious coating will stay on the foil (you won’t like that).

Cook the chicken thighs for 12 minutes on one side and then flip them over and return them to the oven for another 10-12 minutes or until chicken is cooked through. (I added a few pieces of uncooked coconut shavings to the top of the cooked chicken just for fun – I thought it looked pretty).

Meanwhile, in a small bowl, combine curried yogurt dipping sauce ingredients and stir to combine.  Adjust seasoning as desired.

Enjoy.

Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

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Have you ever encountered a cat with a voracious appetite for vegetables?

Our little (big) fellow, Monsieur Black, is particularly fond of cucumber and red bell pepper (he also happens to love fresh watermelon and apricot).  Upon smelling cucumber, he has been known to wake from a deep slumber two floors away and fly into the kitchen like his life depended on it.

Now I’m no cat whisperer but I’ve always understood felines to be obligate   carnivores – meaning, their digestive systems are designed to derive nutrients principally, if not exclusively, from animal proteins.  Cats cannot digest vegetables nor derive nutrients from them.  Which leads our entire family to wonder, what the what?!

Beyond the jokes about the not-so-accidental coincidence of a nutritionist’s cat liking veggies, I can’t, for the love, put my finger on the precise allure they hold for our frisky friend. My top guesses, if I must, would be that he is either drawn to the water content in these vegetables (although he quite likes drinking directly out of the toilet bowl) or, possibly more likely, there is some combination of enzymes in these vegetables that he can smell/detect readily and simply can’t resist.

Either way, it’s kinda funny if you ask me.

Does your cat eat unusual things?

Monsieur Black hanging out with his best friend
& baby ‘sister’ Stella

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Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

For the Rice Rolls

  • 2 cups cooked white beans (cannellini), thoroughly rinsed if using canned
  • 1 ripe mango, peeled and cut into long thin’ish strips (julienned)
  • 1 red bell pepper, jullienned
  • 1 cup shredded carrot
  • 1 large, ripe avocado, julienned
  • 1 bundle fresh mint
  • 12 or so sheets of rice paper (available in the Asian section of most grocery stores)
 
For the Sesame-Ginger Dipping Sauce:
  • 1/3 cup low sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 2 tsp fresh grated ginger root
  • 1/8 tsp red pepper flakes if desired
  • sprinkling of sesame seeds
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Notes:
You can use any combination of vegetables you wish in this recipe – take advantage of what’s in your fridge.
I generally like to add some fruit to these rolls – mango, peach, pear and apple are some favourites – they add a touch of unexpected natural sweetness that is simply delicious.

One of the few ingredients I insist on when making these rice wraps is fresh mint.  The flavour and freshness it imparts is simply irreplaceable in my view (but that’s just me. Naturally, do as you wish).If you haven’t worked with rice paper before, you may need some practice to get the hang of it but it’s a very low risk proposition.  Even the most awkwardly wrapped versions (I have made several) are perfectly usable and equally delicious!

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Directions:

Makes about 8-10 rice rollsAssemble ingredients (your choice of bean, fruit, vegetables) and cut them into long thin slices where applicable.

 

Gather 12 or so sheets of rice paper (in their dry form, the sheets are rigid and paper thin).

Place about a half inch of hot water into a pie plate (or other suitably sized bowl). Working with one rice sheet at a time, immerse each sheet into the water for about 10-15 seconds.  The rice paper should become soft and pliable but not completely lifeless (it will literally disintegrate if you leave it for too long).

Place the softened sheet of rice paper on a plate or clean working surface.  Begin by placing a few mint leaves horizontally across the center of the sheet, followed by about a quarter cup of beans and sprinkles of all the other ingredients: carrots, red bell pepper, avocado and mango (or whatever ingredients you are working with).

For the rolling part, fold the bottom edge of the sheet (the one nearest to you) over the top of the filling pressing it down slightly to hold it in place and roll into a cylindrical shape halfway. Now fold the left and right sides inward and continue rolling the remaining distance until you have a nice tight and fully wrapped bundle.  You can leave the bundles as such or cut them in half to expose the lovely interior.  (I wrapped the cover photo slightly differently so that you could get a good look at the interior ingredients).

For the sesame-ginger dipping sauce, place soy sauce, sesame oil, rice vinegar, chili flakes (if using) and ginger together in a bowl and whisk to combine.  Garnish with a few sesame seeds if desired.
Dip the rice rolls into the sesame-ginger sauce and enjoy.

 

This post is dedicated to the coolest cucumber in this family, Monsieur Black.

Fully Loaded Miso Soup and Building a Strong Immune System

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fully loaded miso soup
Move over chicken soup.  There’s another healing bowl of goodness in town and it comes fully loaded.

A concentrated source of plant protein, antioxidants, protective fatty acids and active bacteria, miso dissolves effortlessly into this nutrient dense soup to produce the perfect combination of taste, health and comfort.  You will fall in love with this interpretation of Japanese chicken soup!

And that’s a good thing because this year, more than ever it seems, cold and flu season has struck hard and fast.

The familiar story of the fall and early winter has been one of ongoing colds, sore throats, nasty coughs and/or some variation of the stomach flu.  In some cases, these bouts of illness are striking more than once which is particularly concerning.

So, in the spirit of giving, I’ve decided that my New Year’s gift to you, my dear readers, is an overview of some of the top dietary strategies for staying healthy and strong through the longer winter months.

While it’s perfectly natural to get sick from time to time, building a strong immune system is one of our best defenses against reoccurring and enduring illness.

So here’s to you and your Radiant Health in 2013!

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Dietary Strategies to Support a Strong Immune System

Antioxidant rich foods ~ While there is no one food or nutrient that can guarantee health, a balanced diet that includes a variety of protein, whole grains, nuts/seeds, and plenty of fruit and vegetables will help build a strong immune system.

Fruits and vegetables are the main source of disease fighting antioxidants in our diet so be sure to include a broad and colourful variety and don’t forget about the powerful allium family – garlic (more below), onion, chives, leek – which are rich in phytonutrients and operate as antioxidants in the body.

In addition to vitamins A, C and E, the minerals zinc and selenium are also powerful antioxidants.  Brazil nuts are one of the best dietary sources of selenium but you can also find this trace mineral in a variety of fish and seafood. Zinc, essential for the proper functioning of the immune system, can be found in red meat, oysters and enriched grains/breakfast cereals.

Raw garlic ~ another immune fighter that is well worth working in to the diet.  This pungent herb appears to boost the immune system and fight viruses.  There is also promising preliminary evidence to suggest that it may also have a preventative role in cold onset.

Fluids ~ proper hydration helps prevent the formation of small cracks in nasal membrane where virus can enter.  This is particularly important during the winter months when artificial heating dries our skin. Fluids can also help alleviate nasal congestion once a cold has set in.  Aim for seven cups per day and consider warm beverages including: lemon water, soothing herbal teas, soups, and warming stews.

Vitamin D ~ studies continue to link a shortage of this mighty nutrient to many serious diseases including: cancer, multiple sclerosis, diabetes, heart disease and influenza. It is believed that vitamin D increases the body’s production of proteins that destroy viruses.

During the fall and winter months, when the sun in the northern hemisphere is not sufficiently strong to synthesize vitamin D under our skin, adults are advised to take a minimum of 1,000 IUs (international units) of vitamin D per day while children should supplement in the range of 400 IUs daily. Older adults, people with dark skin, those who don’t spend a lot of time outdoors and those who wear clothing that covers most of their skin, should consider supplementing year round. Vitamin D levels can be easily tested through your medical or naturopathic doctor.

Probiotics ~ studies reveal that good bacteria (the ‘friendly’ strain of live microbes that are used to repopulate the gastrointestinal tract) can enhance the immune system helping to both prevent and reduce symptoms of flu and cold. 

Daily intake of fermented foods (sauerkraut, kimchi, miso, tempeh) and dairy products such as unsweetened yogurt and kefir may be helpful for arming our intestinal ecology with good bacteria.  For a more potent concentration during flu season, a daily probiotic capsule containing acidophilus and bifidus has been shown to produce positive results in both adults and children.

 A 2009 study published in Pediatricsfound that healthy children, aged 3 to 5, who took a probiotic supplement during the fall and winter suffered significantly less fever, nasal congestion, cough occurrences/duration and missed fewer days of school. The study also found that probiotic supplements reduced antibiotic use in these same children.

Children’s products are available on the market and the doses are usually one quarter to one half that of adults. Probiotic powder can be mixed with water or added to a delicious fruit smoothie to make it easier for children to consume.

Vitamin C ~ while it may not prevent onset, vitamin C has been shown to reduce the duration of cold symptoms in both adults and children.

Vitamin C is also important during times of physical and emotional stress not only as an immune builder but also because the adrenal glands (the glands that are responsible for releasing stress hormones) require a steady supply of this nutrient to function properly.  This is a good time to stock up on vitamin C rich foods including: red bell pepper, broccoli, kiwi, strawberries and oranges.

 While vitamin C toxicity is very rare (the body does not store water-soluble vitamins), supplemental amounts greater than 2,000 mg/day in divided doses are not generally recommended because they can lead to stomach upset and diarrhea. Also, individuals with a history of kidney stones are advised to consult their doctor before taking vitamin C supplements.

Echinacea ~ the evidence on Echinacea continues to produce mixed results however the most recent information on this herb appears to be positive.  A very recent study out of the UK suggests that Echinacea purpurea (purple coneflower) does have a positive effect on the prevention of the common cold while another study published in American Family Physicianrevealed that Echinacea purpurea improved the symptoms of cold already in progress.

Ginseng (COLD-fx) ~ a special extract of North American ginseng – sold as COLD-fX – has been shown to be effective at reducing the frequency, severity and duration of colds in both adults and seniors.

The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.

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Fully Loaded Miso Soup {Protein Rich, Vegan}
  • 2 large yellow onions, peeled and coarsely chopped
  • 1 tsp chili-garlic sauce
  • 3 garlic cloves, minced
  • 2 cups sliced mushrooms of choice
  • 5 cups low sodium vegetable stock
  • 3 cups water
  • 1 cup shelled edamame beans, (run frozen beans under hot water for 15 seconds)
  • 1 large red bell pepper, coarsely chopped
  • 1 large yellow bell pepper, coarsely chopped
  • 1 package (about 500 grams or about 2 cups) firm tofu, diced
  • 6 Tbsp miso paste, or to taste
  • 1 bundle green onion (scallions), finely chopped
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fully loaded miso soup
Notes:
Miso – if you haven’t yet had the opportunity to experiment with miso, you’re in for a treat.  Miso is a fermented food sold in paste form that is most commonly derived from soybean and brown rice or barley (you will find it in the refrigerator section of most grocery stores).  A staple of the Japanese diet for centuries, miso is a concentrated source of plant protein that has a very pleasant, savoury taste (umami) that is quite soothing (and addictive!).  Like most fermented foods, miso also contains active bacteria that help arm our digestive tract (and immune system) with a healthy ecology, protecting us from illness.  It is also said that the emollient nature of the linoleic acid in miso promotes soft, silky skin.

Miso dissolves beautifully in soups but you don’t have to stop there.  You can use it in sandwiches, as a vegetable dip or as a spread over other proteins such as salmon – delish.  A little goes a long way with miso so start slowly and see how you enjoy the taste.

Once you have your ingredients assembled for this soup, it will only take you minutes to pull it together and you will have lots of leftovers!

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Directions:
Sauté onion, garlic, chili-garlic sauce and mushroom with some olive oil in a skillet on the stove top set to low-medium heat until onion is translucent (about 7-8 minutes).

Transfer onion/mushroom mixture into a large pot that you will be using to cook the soup.  Add vegetable stock and water to pot followed by edamame, bell pepper and tofu, stirring to combine over medium heat. Allow mixture to come to a boil before reducing heat and adding miso.  Adding the miso at the end of the process once the temperature of the soup has reduced will preserve the probiotic quality of this wonderful fermented food. Stir to integrate miso thoroughly and finally, add green onions (scallions) just before serving.

 fully loaded miso soup