Inspired Edibles

~ real food, balanced living ~

Spicy Thai Coconut Soup with Ginger, Lime and Vermicelli

By 61 Comments

Spicy Thai Coconut Soup with Ginger, Lime and Vermicelli_blog
You’re looking at my current obsession soup.

I can – and do – eat it days on end.

I have long been a fan of Thai cuisine with its vibrant colours, unparalleled flavours and warming properties.  Strangely, the one time I visited Thailand, I was so captivated by the beauty and serenity of the Buddhist Temples, that food played a secondary role (hard to imagine, I know).

Among my favourite Thai dishes are the country’s hot and sour soups – or Tom Yum (meaning boiled spicy soup).  There are hundreds of variations of tom yum, with Tom Yum Goong probably being the most well known (the version that incorporates shrimp).

The vegetarian version that I have prepared today is the one I make most often.  It has all the warming properties and flavours of the traditional broth with plant-based proteins.  I have also incorporated vermicelli in this recipe mostly in honour of my husband who introduced me to Singapore Style Fried Rice Vermicelli back when we first started dating in Montreal. Every time I come across vermicelli, I think of him.

Spicy Thai Coconut Soup with Ginger, Lime and Vermicelli
  • 2 large yellow onions, diced
  • 1 Tbsp chili garlic sauce
  • 2 Tbsp fresh grated ginger
  • 1 Tbsp fish sauce, optional for non vegetarians
  • 2 cups coconut milk
  • 3 cups vegetable stock
  • Juice of one lime
  • Zest of one lime
  • 500 grams (or 1 large block) firm tofu, diced
  • 2 red bell peppers, sliced
  • 2 cups frozen shelled edamame
  • 100 grams vermicelli rice noodles
  • 1 cup or so cilantro
————–
In a large saucepan, sauté onion with some olive oil on low heat until translucent (about 3 minutes). Add chili garlic sauce and ginger to pan, mixing well with onion.

Meanwhile, run edamame under hot water, drain and set aside.

 
Add the next 8 ingredients to onion mixture: fish sauce (if using), coconut milk, vegetable stock, lime juice, lime zest, tofu, red pepper and edamame. Mix to combine.  Allow soup to come to a boil, add vermicelli noodles and mix while immersing noodles.  Reduce soup to simmer.

Add most of the cilantro to the soup (reserving some for topping), mixing to combine.  Serve soup with a sprinkle of cilantro over top, as desired.

Sweet Potato and Black Bean Burritos with Avocado and Arugula

By 59 Comments

I’m delighted to report that I was invited to do a guest post over at The Three Little Piglets this morning on healthy eating. Thanks for the invitation Jen.

One of my biggest objectives as a nutritionist is to show people that healthy eating doesn’t have to be complicated or time-consuming.  Nor does it have to be tasteless or boring!

 

All you need is a few wholesome ingredients, and you’re well on your way.  These black bean burritos are a good example.  They are full of health-building nutrients and the entire recipe only calls for 6 ingredients. 

You’ll have a perfect weeknight meal – or game day meal – in less than 20 minutes.


Let’s have a closer look.

Nutrient Highlights:

Black Beans are rich in folate, magnesium, phosphorus and iron. They are also high in fibre and an excellent source of vegetable based protein.

Sweet Potatoes offer an outstanding source of beta-carotene (outranking virtually all other vegetables in this category), and are packed with disease fighting antioxidants.   They are also an excellent source of vitamin C, fibre, niacin and vitamin B6.

Avocados, for their part, are an excellent source of health-building monounsaturated
fat, as well as a good source of fibre, folate, vitamin K, vitamin E, and vitamin B5. Avocados are also rich in lutein, a carotenoid that operates as an antioxidant to help protect our eyes from disease.

Cooked Tomatoes are one of the best dietary sources of lycopene, a potent antioxidant with cancer-fighting potential. 

Arugula (or Rocket), like most green leafy vegetables, is rich in vitamin K and a good source of vitamin C, folate and magnesium.  Green leafies are also an outstanding source of lutein and zeaxanthin, two carotenoids that operate as antioxidants to help protect our eyes from age-related macular degeneration and cataracts.

The best news is that all of these ingredients also happen to taste delicious – especially when they come together in a warming, satisfying burrito.  The peppery arugula really comes through in this recipe, making it especially delightful.

Sweet Potato and Black Bean Burritos with Avocado and Arugula
  • 1 cooked sweet potato, diced with skin left on preferably
  • 2 cups cooked black beans, well rinsed if using canned
  • 1 large ripe avocado, diced
  • 1 cup arugula
  • 1 cup natural salsa of your choice, or 2 large chopped tomatoes with a sprinkle of sea salt
  • 4 large spinach tortillas, or whole grain tortillas of your choice

Serves 4

——————


Notes:

I like to provide options in my recipe suggestions so that people don’t feel like it’s an all or nothing proposition. 

I tend to bake my sweet potatoes because I like the taste and texture that arises from the roasting process (including the skin where plenty of nutrients reside). I often toss vegetables in the oven in the morning while I’m preparing breakfast or making my sons’ lunches and simply re-heat when I need them later in the day. For the sweet potato, I suggest 400 F for about 20-25 minutes – just until al dente (sweet potatoes cook faster than white potatoes).


If you prefer, you can boil the sweet potato (being mindful that you will lose some of the water soluble nutrients), or prick the potato and cook it in the microwave (about 3 minutes on high – it cooks fairly quickly).

——————-

15 minutes before serving time, simply combine beans and salsa in a medium size pot on the stove until the mixture just comes to a boil.  Reduce and simmer.

Meanwhile, if you cooked your potato earlier in the day and it has now cooled, simply toss the diced pieces in a skillet (dry or with some olive oil) or microwave and heat for a couple minutes.

Lay the four tortillas out on a flat surface and, using half the portion of arugula (1/2 cup), sprinkle a few leaves in the middle of each tortilla shell.

Top the leaves of each tortilla with roughly 1/2 cup mixture of beans and salsa and then add a divided portion of warm potatoes and avocado.  Finally, top each tortilla with the remaining arugula.


Beginning with outer edges of shell, tuck, pinch and roll tortilla before cutting it in half.
 

Here is a helpful illustration on how to wrap a tortilla

 

Enjoy!

Seared Scallops with Lime infused Tahini

By 58 Comments

Ever since I came across this post on Mis Pensamientos blog, I’ve been craving tahini in a big way.
I started out by making her delicious salad, twice, but couldn’t stop there.  Before I knew it, I was hijacked by visions of pan seared scallops with lime infused tahini, rendering me completely helpless against the forces of the kitchen.
Not such a bad thing after all.
Since everyone in this family has a thing for coleslaw (crémeuse ou traditionnelle?), I served the scallops on a bed of raw cabbage drizzled with the tahini sauce.  De.lish.
You could also do the reverse and enjoy the scallops over the tahini sauce ~ as desired. (I had to make them again just to be sure it was a suitable alternate.  Pure torture).
Seared Scallops with Lime infused Tahini
For the Scallops
  • 6 scallops
  • Olive oil
For Lime Infused Tahini
  • 1 Tbsp olive oil
  • 3 tsp tahini (sesame paste)
  • 2 garlic cloves, pressed
  • 2 tsp lime juice
  • 1 tsp lime zest
  • Pinch of sea salt and cracked pepper
  • A few pieces of stray cilantro, chopped
~~~~
Directions: 
Serves 2
Combine tahini ingredients together in a small bowl and whisk until combined.  Allow ingredients to sit together for at least 1 hour before serving.  Be sure to stir again before drizzling over scallops.

For the scallops, I like to use a cast iron skillet to get a good sear. I use a nice stable fat that can tolerate heat, such as butter or coconut oil, and get the skillet good and hot (but not smoking). Once the fat has melted and the skillet is hot, add scallops to skillet with a sprinkle of sea salt and cracked pepper. Allow scallops to sizzle for approximately two minutes before flipping to sear the other side for another two minutes or until done. (Frying time will depend on the size/width of the scallops you are working with).

When ready to serve, drizzle scallops with tahini (or set tahini in a small bowl beside scallops as pictured) or rest scallops over tahini sauce.

moi je préfère la traditionnelle ~

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.

 

Smokin’ Mole Cakes with Chili-Lime Guacamole

By 63 Comments

I came across this innocent looking bottle of chili lime sauce the other day in the grocery store and before I knew it, visions of black bean cakes were dancing in my head.

They came dressed in sweet potato, celery and onion.  Cashews too.  And, in a smouldering black cloak of confidence, cocoa appeared.  Vision complete.

I call them mole (moh-ley) cakes because they remind me of the Mexican inspired dish made with cumin, cinnamon and cocoa powder.

 

Smokin’ Mole Cakes with Chili-Lime Guacamole
For the Cakes
  • 1 large yellow onion, diced
  • 3 cups black bean, thoroughly rinsed if using canned
  • 1 sweet potato, lightly cooked, peeled and coarsely chopped
  • 1/3 cup cashews
  • 1 celery stick, coarsely chopped
  • 1 Tbsp olive oil
  • 1 heaping Tbsp quality cocoa powder or to taste
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • sea salt & coarse black pepper to taste

For the Chili-Lime Guacamole

  • 2 ripe avocados, peeled and chopped
  • 1 Tbsp olive oil
  • 2 tsp chili powder
  • 2 tsp rice vinegar
  • 2 tsp fresh lime juice
  • 1 sliver jalapeno pepper, finely chopped
  • 1/4 tsp brown sugar
  • 1/4 tsp sea salt

———————
Note:

These delicate mole cakes are soft and creamy.  They do not have the consistency or texture of a ‘burger’ – vegetarian or otherwise.  You will want to flip them with care on not press down on them with a spatula to avoid flattening them like a pancake.

Makes 6-8 cakes

———

Sauté onion in a skillet with some olive oil over medium-low heat until translucent (about 3 minutes) and set aside.

Place black beans, sweet potato, celery, cashews and olive oil together in a blender and pulse until combined but not mushy (there should still be some chunky bean and potato pieces).  Add sautéed onion, cocoa, cumin, cinnamon and salt and pepper to blender and pulse until integrated with bean mixture.  If the mixture is too dry, you can adjust by adding some olive oil.  Once mixed, assemble mole mixture into cakes with your hands – in much the same way you would with a hamburger.

Meanwhile, assemble chili-lime guacamole ingredients.  I generally hand-mix my guacamole but you can do this in a small blender or hand mixer if you prefer.  Adjust the thickness of the guacamole by adding more avocado and/or liquid ingredients as desired.

Once your guacamole is ready, heat a large skillet over medium heat.   Add some olive oil to the skillet and mole cakes.  Allow the cakes to sizzle for a minute or two before flipping.  Use a generous size spatula to flip the cakes and try to do so with one swift action to avoid crumbling and breaking apart.  Once you have flipped the cakes, simply allow them to fry on the other side without pressing down on the cake with the spatula.  If you do this, the cakes will fan out and flatten like a pancake.

Serve the mole cakes with chili-lime guacamole and warm roasted red peppers.

Enjoy!

 

 

Roasted Coconut Curry Chicken with Ginger Lime and Cilantro

By 77 Comments

I realize that I’m going out on a limb here messing with tradition, but just in case anyone is looking for an alternative to turkey this holiday season (or any other time of year), this Thai inspired chicken may be worth considering.

It feels a bit odd talking about the holidays when it’s sunny and 17 degrees in the nation’s capital (that’s 63 F for my American friends). Yay November.

This a fragrant and delicious meal that is, conveniently enough, fantastically easy to put together.

Whole chicken is also one of the most economical meals you can make and, if you prepare it on a Sunday, you will have some delicious leftovers for work or school the next day.

Roasted Coconut Curry Chicken with Ginger Lime and Cilantro
·         1 whole chicken
·         1 yellow onion, peeled and chopped
·         2 cups coconut milk
·         3 tsp curry powder
·         2 Tbsp brown sugar
·         1 cup cilantro, chopped
·         1 heaping Tbsp fresh grated ginger
·         2 Tbsp lime juice
·         Sea Salt
·         Cracked pepper
————–

Notes:

 

I recommend roasting your bird on a rack set inside your roasting pan to get it up and away from the juices on the bottom – this will allow the bird to brown along the sides.

I like to start with an initial burst of heat, followed by a more moderate temperature.  This allows the skin of the chicken to crisp up nicely and lends a delicious roasted flavour. 

 

Oven temperatures and birds will vary but here are some general guidelines to cooking times by weight of bird.

Chicken Roasting Times:

Weight of Bird            Time

2 ½  – 3 lbs                  1 – 1 ¾  hrs
3 ½ – 4 lbs                   1 ½ – 1 ¾ hrs
4 ½ – 5 lbs                   1 ½ – 2 hrs
5 – 6 lbs                       1 ¾ – 2 ½ hrs

——-

Heat oven to 450 F

There’s plenty of wholesome fat in coconut milk so I don’t rub the exterior of the bird with butter.

Place chopped onion in the cavity of the chicken and set it onto the cooking rack set inside roasting pan.

Combine: coconut milk, curry powder, 1 Tbsp brown sugar, 1/2 cup chopped cilantro, ginger and lime juice in a bowl, whisking to combine.  Add salt and pepper to taste.

 

Reserve 1 cup of marinade in a separate dish and place in fridge.

Pour 3/4 of the remaining marinade mixture (‘active’ marinade) over chicken and place in oven for 20 minutes.

Remove chicken from oven, reduce heat to 375 F and, using a brush, glaze chicken with remaining 1/4 cup of the active marinade and return to oven.

Allow chicken to roast in accordance with size/time guidelines set out above.  Check on chicken periodically to ensure that it is not drying out.  You can spoon juices that accumulate at the bottom of the pan over chicken or use some of the reserved marinade from fridge.  If you find that the skin is getting too dark or crisp, loosely tent foil over the chicken.

In the last 20 minutes of roasting, remove chicken from oven and sprinkle skin with 1 Tbsp or so of brown sugar.  Return chicken to oven for remaining time.

Meanwhile, heat reserved marinade from fridge in a small pot on stove.  This will be used to spoon over chicken (particularly nice for the white meat which tends to be dryer) or on the side of chicken, as desired, when serving.

Allow chicken to settle for 10 to 15 minutes out of oven before carving.  Serve with remaining fresh cilantro and warmed reserved marinade as desired.

Enjoy.

Orange Sesame Ginger Chicken

By 67 Comments

I don’t know about you, but I’m always on the lookout for low maintenance, can’t go wrong meals, particularly when we have guests over (that almost makes us sound social). 
I’m quite happy to engage in trial and error when it’s just me and the plants but less inclined to do so in the company of others.  I’m also reluctant to spend the evening poring over the stove when friends are near. 
This meal can be assembled ahead of time, requires almost no tending and is rather succulent, if I do say so myself.
You can certainly make the recipe with skin-on chicken and get spectacular results (the trick is to try and get good results without the skin!)

My husband declared this meal to be ‘delightful’ (and, as much as I have tried to cajole similar responses from him in the past – on a broad variety of topics I might add – he is not one for insincere flattery), so I take that as a good sign for this dish.  Hope you enjoy it too.
Orange Sesame Ginger Chicken
  • 24 boneless, skinless, chicken thighs

  • 1 cup pure orange marmalade, low sugar 
  • 1/2 cup orange juice (mixed/dilute not from concentrate)
  • 1 heaping Tbsp fresh grated ginger

  • 1 Tbsp sesame oil

  • 1 Tbsp soy sauce

  • 1 tsp chili garlic sauce
  • 2 Tbsp brown sugar

  • 1 large naval orange, sliced and cut in half

——————————
Preheat oven to 350 F.

Place chicken thighs, side-by-side, in a large roasting dish.

In a small bowl, whisk together: orange marmalade, orange juice, ginger, sesame oil, soy sauce and chili garlic sauce, until well combined. 

Spread the sauce over chicken thighs and bake in oven for 30 minutes. 

Remove chicken from oven and add orange slices, mixing to combine with chicken.  Sprinkle brown sugar over thighs and return to oven for another 25 minutes or until chicken has cooked through.  For the last 5 minutes of cooking time, finish thighs under the broiler (watching carefully), to get a nice golden hue. 

Spoon some of the sauce over chicken when serving and add a slice or two of orange.
—————————

Recipe adapted from Amy’s wonderful Apricot Chicken at Elephant Eats

Photos by Trinity Nutrition