Inspired Edibles

~ real food, balanced living ~

Green Smoothie Ice Cream

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I’m going for pure shock effect here folks.
We woke up to -39 C wind chill temperatures in the Canadian capital today.  So quite clearly, ice is part of the picture.  Why not run with it.
Insane?  Almost certainly.
But today I’ve decided to embrace the homeopathic philosophy of meeting like with like.  That’s right.  Take a big dose of this frozen ice cream weather man!  Besides, today also happens to be the second year anniversary of this little blog.  It’s my party and I’ll freeze if I want to!
If you like the idea of a green smoothie but you (your kids or anyone else you know) do not especially like it in liquid form, this is a great way to transform the ordinary into a creamy delicious concoction that is sure to please even the pickiest eaters. The great news is that you will still benefit from all the healthful goodness of a green smoothie only served up in a whole new way.  This is a cream free, egg free, refined sugar free delight that does not require an ice cream maker.
The other neat thing about this recipe is that you don’t even have to freeze the smoothie at all.  You can serve it right out of the blender with a spoon in the form of a soft serve ice cream – which is my favourite way to enjoy it – creamy, smooth and oh so yummy!
Green Smoothie Ice Cream
  • 1/2 cup pistachio 
  • 2 cups packed spinach
  • 1 medium sized ripe avocado
  • 1/2 cup cucumber, unpeeled
  • 1 large banana (I used frozen)
  • 1/2 cup 2% Greek yogurt
  • 1 tsp vanilla
  • 2 Tbsp or so honey

~~~~~~

Makes about 4 cups of creamy green smoothie mixture

Notes:

Because this green smoothie ice “cream” does not actually contain cream (nor commercial stabilizers/emulsifiers), if you freeze it for more than 1 or 2 hours (depending on the temperature of your freezer), it will freeze like ice and become hard and crystallized and you will be disappointed.  To avoid this situation, you can either enjoy it as a soft serve ice cream directly from the blender or freeze the mixture for a shorter duration, until desired consistency is achieved.

Directions:

Place pistachio in a coffee grinder or small blender and grind until well broken down. (I have to do this because my blender is not effective at this task.  If you have a powerful blender/food processor, you can skip this step).

Place ground pistachio in a blender or food processor along with all other ingredients and blend/process until smooth.

Enjoy directly from the blender/food processor as a soft serve ice cream (my favourite) or transfer mixture to a container and freeze for approximate 1 hour or so – testing for desired texture.

 

 

 

Frosted Mint Chocolate Bars

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I know, I know…

I thought I had signed off too but let me explain.

The boys and I made these mint chocolate bars on Tuesday night as a Christmas gift for their piano teacher.  We were just having fun, playing around and experimenting you know, but things quickly got out of hand – (my youngest declared these bars to be the best *ever* that’s *ever*) – and we simply had to share them with you.

Even better news? 15 minutes is all you will need to make these all natural, mouth-watering delights.  No baking involved.

Looking for more exciting news? Well, Inspired Edibles reached a very nice milestone on Wednesday.  I woke up to discover 1,000 followers on my Facebook page and was filled with exhilaration and gratefulness.  I want to thank each and every one of you for lighting up my days and nights and making it possible for me to continue with this project.  Writing is a patient but sometimes lonely vocation. You have no idea how nice it is to hear from you and receive your kind words of support and encouragement.  So thank you for taking the time to drop-in by email, in the comments section and share a word or two in person. Now let’s party!

frosted mint chocolate bars_2
Frosted Mint Chocolate Bars ~ No Bake, Vegan
 
Print
Prep time
Total time
 
Author:
Ingredients
  • For the Base:
  • 1 + ½ cups walnut pieces
  • ¾ to 1 cup pitted dates
  • ⅓ cup smooth almond butter
  • For the Mint Chocolate Topping:
  • 100 grams (roughly 1 cup) 75% cocoa chocolate, chopped
  • 1 ripe banana
  • 1 tsp pure mint extract or to taste (it's quite present so go easy at first and increase as desired)
  • 2 tsp vanilla extract
  • 2 Tbsp honey or pure maple syrup
  • 2 Tbsp unsweetened desiccated coconut for topping
Instructions
  1. While you are assembling your materials, submerge dates in hot water to soften them for a few minutes before draining (I boil water in the kettle and pour it over the dates set in a bowl).
  2. Place chocolate in a small sturdy pot on the stove over lowest heat. Allow chocolate to melt, stirring to assist. As soon as chocolate has melted, remove from heat and set aside.
  3. In a food processor or blender, combine walnuts, softened dates and almond butter. Process until well combined (you will still see some small nut pieces).
  4. It's important that the base mixture be sticky. If it's too dry, you can add a little bit more almond butter or coconut milk to achieve desired consistency. If the mixture is too wet (looks like a big ball in the blender rather than distributed), add a few more nuts. Scoop base mixture out of food processor/blender and place in a parchment lined loaf pan.
  5. Using the back of a spoon or cake knife, spread the base mixture evenly in the pan while patting it down with your hands (it should end up being about a half inch thick).
  6. Using the same blender or food processor, add melted chocolate, banana, mint extract, vanilla extract and honey or maple syrup. Blend until smooth and silky (it's a thing of beauty!).
  7. Pour mint chocolate topping over the base and spread evenly using a spoon or knife to assist. Sprinkle chocolate layer with a dusting of coconut.
  8. Place loaf pan in the fridge for 1 hour (or the freezer for 20 minutes or so) until the topping has solidified over the base.
  9. Remove from fridge/freezer and cut into bars or squares, as desired.
  10. You can store the bars/squares in the freezer or fridge as desired. They travel well.
Notes
Nuts - you can use whatever nut you wish for the base but walnut has a nice subtlety to it that works well with the mint. Peanut, for example, may have too much personality and attitude to graciously give way.
Banana - don't be put off by the banana in the topping. The mint is the star here and you will barely notice the banana flavour, if at all. It simply bulks up the chocolate frosting naturally. If it's really not your thing, apple sauce may be worth trying (I have used it in fudge but not these bars - yet).
Storage - some GREAT NEWS: these bars do fine in the fridge and travel nicely. You can pack them in a lunch for the office or school - yay! Many similar bars have to be stored in the freezer, so these are innovative in that way. Using a solid chocolate (melted and solidified again) seemed to do the trick!
frosted mint chocolate bars_squared
this is how we presented the gift to the boys’ piano teacher
the bars were cut into bite-sized squares and placed in a festive mug
she loves her tea!
frosted mint chocolate bars

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.

Vanilla Panna Cotta with a Pomegranate Jelly

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vanilla panna cotta with pomegranate_blog

I got caught last week.

I dashed out to bring my son to soccer and discovered that I didn’t have a snow brush or scraper in the car.  It was the first snowfall of the season with a sizable accumulation. The kind of accumulation you can’t ignore.  We were running late, there was no time to go back into the house and search the basement. Can you guess what I used to clean the snow off my van?

  1. a) my mitts
  2. b) a tree branch
  3. c) my son’s cleats
  4. d) our cat
  5. e) a) and c) but not d)
  6. f) none of the above

If you guessed f) none of the above, you are absolutely correct mon ami.

There we were, two hockey sticks in hand (that apparently never leave the car), swoopin’ and a clearin’ (amazingly effective by the way the bow and scoop combination are … I think I may be on to something…).

It was a classic Canadian moment!

~~~~~~~~~

It’s December 1st and I’m officially kicking off the Holidays

with a Festive Dessert, a Foodie Favourites List and….

a Giveaway!

~~~~~~~~~

~ Foodie Favourites List 2012 ~

  1. These Botanical Paints for your budding artist ~ sourced from fruit, vegetables and spices!
  2. These Fun & Festive Champagne Flutes ~ reasonably priced, fab hostess gift.
  3. These Gourmet Vinegar and Olive Oil Sprays ~ spritz just the right amount of flavour onto your salads and sides (lemon, chili, basil, garlic…oh, yum).
  4. These Artisan Chocolate Truffles ~ the Margarita is a must!
  5. This Lavender Tea from the beautiful fields of the Eastern Townships ~ unwind and relax…
  6. This Website ~ featuring amazing Canadian Foodmakers…
  7. This Urban Cultivator ~ grow your own pesticide/herbicide free herbs, sprouts and veggies all year round!
  8. These Slate and Oak Kitchen Boards ~ Gorgeous!
  9. These Classic Kitchen Aprons ~ or…
  10. These Vintage Kitchen Aprons!
Now, before I get to today’s recipe…
One more thing….

A GIVEAWAY!!

This has been a busy year on the cookbook scene.  A number of well-loved blogs, restaurants, television personalities and health care practitioners have released cookbooks this fall.

Of those I’ve had an opportunity to review, the one that stands out in my mind as the freshest, most innovative and memorable is Sara and Hugh Forte’s cookbook: The Sprouted Kitchen: a tastier take on whole foods.

The Sprouted Kitchen’s cookbook features 100 recipes ranging from breakfast to salads to snacks to happy hour ideas. Many of you who follow Sara and Hugh’s well-loved blog will recognize their characteristic style, gorgeous food styling and seductive photography. They deliver all the foodie flare you could ask for while maintaining a commitment to whole foods recreated in a fresh, fun, and full-flavoured fashion.  You will never look at a beet the same way!
I’m absolutely delighted to be offering a copy of the Sprouted Kitchen’s new cookbook in hardcover format for this year’s giveaway and I want to thank Sara & Hugh as well as their Publisher – Ten Speed Press – for providing a complimentary copy of the cookbook for my giveaway!

Giveaway Details

1. This giveaway is open to anyone and everyone.
2. To enter the giveaway, simply leave a comment below indicating your interest in the cookbook. (You can also leave a comment even if you don’t want to participate in the giveaway!).
3.  For additional entries, please subscribe to Inspired Edibles by email or like Inspired Edibles’ fan page on Facebook or follow Inspired Edibles on Twitter and let me know that you are doing so in a separate comment.
4. Looking for more entries? Invite a friend to subscribe to Inspired Edibles by email or like my Facebook page or follow me on Twitter and let me know that you have done so in a separate comment.
5. The giveaway closes on Sunday, December 9th.  The winner will be announced shortly after – Good luck to All!
 ~~~~~~~

Now onto today’s festive recipe!

Vanilla Panna Cotta with a Pomegranate Jelly
(Pomegranate Jelly inspired by Pom Girl – check out her gorgeous swirl designs!)

For the Panna Cotta:

  • 1/4 cup honey or maple syrup
  • 1 cup coconut milk (from a can!)
  • 1 cup plain (unflavored) Greek yogurt (ideally not less than 2% fat)
  • 4 Tbsp/1/4 cup fresh lemon juice
  • 2 tsp lemon zest
  • 1 tsp vanilla essence
  • 2 tsp gelatin powder

For the Pomegranate Jelly:

  • 2 ounces boiling water
  • 1 + 1/2 tsp gelatin powder
  • 8 ounces (1 cup) pomegranate juice
  • 1 Tbsp pure maple syrup, optional
  • 1/2 pomegranate, seeded for garnish

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Notes:

If you can’t find a pure pomegranate juice (there are many mixed fruit juices on the market) and you want to intensify the colour of the juice to make it a bold red, simply squeeze some of the fresh pomegranate juice into the cup.  Even 1 tablespoon of the real stuff will make a big colour difference.

You can make as many layers of panna cotta/jelly as you like keeping in mind that each layer has to gel/solidify in the fridge before pouring the next one, so there is a time factor involved.

The number of servings will depend on the size of the vessel that you are using.

~~~~~~~

Directions:

This recipe will make approximately two cups of panna cotta and one cup of pomegranate jelly.

For the panna cotta (hands on time 10 minutes):

Place fresh lemon juice in a small dish and add gelatin, mixing together.  The mixture will solidify somewhat within minutes.

Meanwhile, in a small pot, combine honey and coconut milk over low-medium heat on stove top until the mixture becomes hot to the touch but not boiling.

Pour mixture into a large bowl and add lemon gelatin slurry (you may need to dig it out with a spoon).  Combine with a whisk.

Add Greek yogurt, grated lemon zest and vanilla to the bowl with the coconut milk mixture and stir well to combine.

For the pomegranate jelly (hands on time 5 minutes):

Place boiling water in a small bowl and add gelatin, stirring to dissolve.

In a separate bowl, pour pomegranate juice (see notes above about intensifying colour) with maple syrup if using, stirring to combine. Add the gelatin slurry to the pomegranate juice, mixing to combine.

For the assembly (hands on time 5 minutes):

You can create as many panna cotta/jelly layers as you like keeping in mind that each layer has to gel/solidify before pouring the next.  The number of servings and the amount of time needed to gel/solidify the layers will depend on the size of the vessel you are using.  Vessel ideas: ramekins, flutes, shot glasses, martini glasses, tumblers — just make sure you have a spoon that works for the size glass you’re using!

On average, you will need to refrigerate each layer for 1 to 2 hours before pouring the next layer (depending again on the size of the vessel). You can speed things up by carefully placing the panna cotta/jelly in the freezer for about 30 minutes each layer but you will want to be very careful not to freeze the panna cotta or the jelly solid as it will crystallize.

Dress up your desserts with pom seeds and a dollop of yogurt or crème fraîche, as desired.

I hope you enjoy this recipe – it has a mild sweetness with gorgeous complex flavours coming from the lemony coconut and pomegranate.

Bon Appetit!

Afternoon Tea Carrot Loaf

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I love the ritual of afternoon tea.  Whether it’s from my home office or on the road, I look forward to the soothing warmth and comfort of a mid-day brew.  There is something sacred about the process too.  In that space of quiet where life is suspended for just a moment – watching, waiting, breathing in the fragrances. There is a calming reassurance to it all.
I often accompany my warming cup of goodness with a little touch of sweet.  Usually a wedge of dark chocolate in the form of a cluster but sometimes not.  Today, something a little different.
I just happened to be perusing one of my favourite food blogs, With A Glass where I happened upon a beautiful and utterly moist looking Carrot Cake.  I’ve only attempted carrot cake from scratch once before but honest to goodness, it took me the better part of an afternoon.  This little beauty took me about 15 minutes to pull together – no more complicated than a muffin recipe – and I was thrilled with the result. If you haven’t checked out Sissi’s blog yet, I highly recommend that you do.  She has the uncanny ability to deliver outstanding flavour without all the fuss.  I love her unpretentious style and have tried many of her delicious recipes without disappointment.
Sissi’s recipe does not require any fixing, I modified it mostly to accommodate the ingredients I had on hand.
Afternoon Tea Carrot Loaf
(Adapted from With a Glass’ Carrot Cake).
  • 1 cup spelt flour
  • 1/2 cup chopped walnuts, or nut of choice (my husband’s already spoken for)
  • 1/3 cup coarse sugar, I used demerara
  • 1/4 cup pitted and chopped medjool dates
  • 3 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp allspice
  • 1 + 1/2 cups grated carrots
  • 3 eggs
  • 1/4 cup buttermilk
  • 4 Tbsp melted butter or olive oil, I used butter
  • 1 Tbsp orange zest
  • 2 tsp vanilla extract
  • For the crunchy topping: 1 tsp cinnamon, 1 Tbsp coarse grain sugar, a few pieces of grated carrot and scattered nuts
——————–
Notes:
If you haven’t tried baking with spelt flour, I recommend the experiment.  Spelt is a whole grain with gorgeous, silky properties that work especially well in loaves, muffins and cakes.
Although spelt contains gluten, many people who have difficulty digesting wheat, find it easier to tolerate.
———————
Directions:
Heat oven to 375 F.
In a large bowl, combine: spelt flour, baking powder, cinnamon, allspice, walnuts, sugar, dates.
Add carrots to dry mixture, stirring to combine.
In a separate, smaller bowl, whisk together eggs, buttermilk, butter, orange zest and vanilla.
Add wet ingredients to dry, mixing only until combined.
Pour batter into a loaf pan that has been sprayed lightly with olive or canola oil.
For the crunchy topping, combine sugar and cinnamon in a pinch bowl.  Sprinkle cinnamon mixture over the top of the carrot cake.  Add a line of carrot shavings if desired and a few nuts here and there.
Bake carrot cake in oven (no higher than middle rack) for approximately 40 minutes.  Turn oven off and allow cake to sit in the oven for another 5 minutes or so.
Remove carrot cake from oven and test readiness with a cake tester inserted in the center.  Tester should come out relatively clean, without raw batter.
You can add additional fresh carrot pieces at this stage for presentation if you like.  It would also make a lovely hostess gift!
Allow cake to cool somewhat before slicing and devouring – (I mean eating in a fully civilized manner!).
This cake tastes even better after it has sat out at room temperature for an hour…. I know, as if, but you’ll enjoy the second piece later.
This post is dedicated to my five beautiful sisters, scattered all across the country, whom I often think of while preparing and sipping my afternoon tea…
~~~~~~~~~~

Warm Apple-Raspberry Crisp ~ Gluten Free, Dairy Free

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Gorgeous, local apples are still flooding markets and grocery stores, so I decided to take advantage of these wholesome beauties and make a warming apple-berry crisp.

Given that there is no shortage of crisp, cobbler and crumble recipes out there,  I wanted to challenge myself to put together a topping that was every bit as delicious as the best ones available, while sourcing it primarily from natural sugars and gluten free grains/nuts.  I also decided to make this version vegan (egg free, dairy free) so that it would suit most dietary restrictions.

The result is a warm, comforting and full-flavoured dessert, with little surprises in the topping that will pleasure your senses in a whole new way! (now there’s a claim I hope I can live up to – wink).

I hope you will give it a try and discover that you don’t need to use a cup of sugar and white flour to create a heavenly tasting crisp. 

Warm Apple-Raspberry Crisp ~ Gluten Free, Dairy Free

For the fruit mixture:

  • 6 lovely seasonal apples, (I used McIntosh), peeled and sliced
  • 2 cups frozen raspberries
  • 2 Tbsp fresh lemon juice
  • 2 Tbsp water
  • 1 Tbsp pure maple syrup
  • 2 tsp natural vanilla extract
 
For the topping:
  • 1/3 cup quinoa flakes
  • 1/4 scant cup coconut flour
  • 1/2 cup chopped walnuts
  • 1/4 cup coconut sugar, substitute other coarse grain sugar
  • 4 medjool dates, pitted and chopped
  • 1 + 1/2 tsp cinnamon
  • 3 or 4 Tbsp coconut oil
 

—————

 
 
 
Serves 6 or so
 
Notes:
 
I have never cored an apple.  I simply peel and slice around the core and eat the difference.
 
I like using quinoa flakes (as opposed to flour) in this recipe because it approximates the coarser texture of oatmeal which is delightful in a crisp.
 
If you are working with fresh raspberries in this recipe, you will want to add a little bit more lemon juice/water (frozen berries release more fluid as they thaw/bake).
 
You can substitute any of the vegan plant-based butters (mostly sourced from seeds) in place of the coconut oil however, because coconut oil is a saturated fat, it is solid at room temperature and mimics the properties of butter best.  Coconut oil is also a whole food that is perfectly healthy in moderation and tastes delicious.  If you are not vegan or on a dairy free diet, you can of course use butter (another stable, saturated fat that is perfectly healthy in moderation).
 
 
—————–
 
Directions:
 
Heat oven to 350 F.
 
 
 
In a small bowl, combine lemon juice, water, maple syrup and vanilla, whisking to combine.
 
Coat a suitably sized casserole or baking dish (enough to hold at least 1.5 quarts/1.4 liters) with olive oil.  Add sliced apples and raspberries to the dish and top with liquid mixture.  Using your hands (or two spoons if preferred), gently mix liquid mixture in with apples and raspberries taking care not to mash the fruit.
 
In a separate bowl, combine: quinoa flakes, coconut flour, walnut, sugar, dates and cinnamon.
 
 
 
 
Mix to combine.
 
  
 
 
Add coconut oil to bowl.  Using your fingers, rub the oil into the topping mixture until it resembles coarse crumbs (or something like that).
 
Spread topping evenly over apple-raspberry mixture (or divide it among individual ramekins if preferred).
 
Bake the crisp uncovered in the oven for approximately 30-40 minutes or until apples are tender and the topping is nicely browned (fruit juices may also start to bubble around edges).  Ramekins will take less time to bake than a singular dish – you can start checking after 20 minutes or so depending on oven temperatures, etc.
 
 
 
 
Delicious and powerfully nutritive – berries and apples offer a dynamite antioxidant combination.  A lower sugar topping sourced primarily from fruit and spices preserves their natural goodness while delivering wonderful flavour.
 
 

Homestyle Apple Cider with a Pumpkin Chai Infusion

By 19 Comments

 
About 15 years ago, my husband and I started a tradition of making a pot of hot apple cider every year at Halloween.
 
It began as a way of keeping ourselves warm as we greeted little (and seemingly big) trick-or-treaters on what is almost always a rather fresh (read: freezing cold) Canadian evening.  Since that time, it has quickly become one of our favourite fall drinks.
 
Our version of apple cider is nothing like the kind you might find in a store or restaurant.  We don’t press the apples – in fact, we quite like having chunks of softened spiced apple swimming around in our warm drink and enjoy eating them too!  (skin and all).  We don’t use a cheesecloth wrap for the ground spices either; we pop them right into the pot and it all works out beautifully.
 
This is a simple, homestyle drink that has its own rustic charm and a complexity of flavour that is out of this world delicious – not to mention how deliriously good your entire home will smell!  You might just find yourselves doing a little Fred Flintstone levitation to the kitchen (who’s old enough to remember Fred Flintstone’s best moves?).
 
I just happened to have a little bit of delightful pumpkin chai tea left in my cupboard when I was preparing to make this recipe, so I decided to use it in this version of the apple cider. 
 
 
Homestyle Apple Cider with a Pumpkin Chai Infusion
  • 2 Tbsp of your favourite chai tea, I used Pumpkin Chai by DavidsTea 
  • 4 seasonal apples (I used McIntosh), skin on and sliced into chunky pieces
  • 2 cinnamon sticks + more for serving
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg (fresh if you have it)
  • 1/2 tsp ground clove
  • 1 Tbsp pure maple syrup
 
—————-
 
 
 
Notes:
 
The chai tea is a delicious addition here but it is not necessary.  You can just as easily prepare this apple cider without the tea infusion simply by relying on the fragrant spices to carry the day.  If you’re making a version without the tea, you may wish to add a little more spice (a touch of cardamom and/or some orange zest) but this is really a matter of taste so play around and see what works best for you.
 
This recipe will make about six one cup servings.
 
——————–
 
 
 
 
Directions:
 
Brings 6 cups of fresh cold water to a boil (or just short of a boil) in your kettle.
Place chai tea in an infuser set in a teapot. Pour heated water over the tea mixture and infuse for about 5-7 minutes ensuring that the tea mixture is fully submerged in the water.
Remove infuser and pour tea into a medium sized pot on the stove.  Whisk in maple syrup and add apples, ground spices and cinnamon sticks.  Bring the mixture to a gentle boil and then reduce to simmer for 6-8 minutes or until apples have softened and mixture is fragrant.
 
Pour apple cider into individual serving cups making sure to scoop up some apple pieces.  Add a cinnamon stick and enjoy!
 
 
 

Popcorn Trail Mix ~ Sensible, Portable Snacking

By 25 Comments

For me, eating popcorn has always felt a little bit like eating air.

There’s just not a whole lot going on there.

And although I’ve recognized for some time that popcorn is a whole grain that is a perfectly healthy snack (particularly when not slathered in copious amounts of fake butter), still, it has never managed to grab my attention for very long.  Not until now that is. …

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Chocolate Avocado Pudding with Coconut Milk

By 31 Comments

Is it just me or does it feel like a small eternity since I last posted a chocolate recipe?

That’s what I thought.

Well, have I got a doozy for you! A delicious twist on traditional chocolate pudding that will rock your socks off (or something like that).

Today’s feature is a dairy free, egg free, creamy delight that is chock-full of health building properties and can be assembled in about five minutes with the use of five simple ingredients.

A pretty good deal if you ask me.

—————

Some Health Profiling –

The creamy texture of this recipe is largely attributable to the avocado.  Not only does avocado taste delicious, it is also endowed with gorgeous, nutritive properties. An excellent source of heart healthy monounsaturated fat, avocado is also rich in lutein, a carotenoid that operates to help protect our eyes from disease. Other health supporters found in the avocado include: fibre, folate, vitamin K, vitamin E, and vitamin B5.

Now on to one of my favourite subjects, you guessed it, chocolate!

First a little background…

Ever wonder how chocolate is made? Here’s a quick snapshot:

Chocolate is made from the seed of the cacao tree.

Cacao pods are harvested from the cacao tree and their seeds (known as cacao beans/cocoa beans) are left to ferment for several days to minimize bitterness. The seeds are then roasted – a process that further intensifies flavour, dries and darkens the seeds.

The outer shell (husk) of the seeds is removed revealing the inner kernel of the seed called cacao nibs(you may have come across these nibs before – they are sometimes sold with sweet flavoured coatings).  The cacao nibs are then crushed and ground into a thick paste called chocolate liquor which is essentially a combination of cocoa solids and cocoa butter.

At this point, the chocolate liquor can be used to make cocoa solids (such as cocoa powder) or the sweet/semi-sweet commercial chocolate that we are familiar with.

To make cocoa powder, the chocolate liquor is compressed to remove a significant portion of the cocoa butter that is naturally found in the cacao nibs.  What remains is a dry mass (cocoa solid) that is ground into a powder.

For commercial chocolate, cocoa butter from the chocolate liquor is retained along with the cocoa solids but manufacturers will also add things like sugar, milk, or condensed milk (more sugar and fat), and soy lecithin for texture and taste.  The amount of additives relative to the percentage of cocoa content in a commercial chocolate will determine whether it is classified as milk chocolate or dark chocolate or something else (white chocolate, for instance, contains no cocoa solids).

The greater the percentage of cocoa (or cacao) retained in a particular chocolate product, the greater the potential health benefits. This is because the health benefits of chocolate revolve around the flavonoid activity found in the cocoa bean itself, not in the manufacturer’s additives.

So what about those Flavonoids?

Flavonoids are a group of chemical compounds naturally found in certain plant-based foods (green tea, red wine, berries, tree fruit, spices, nuts/beans) that operate as antioxidants, or disease fighters, in our bodies.

And when it comes to cocoa, there’s plenty of fight. In fact, food scientists at Cornell University found the antioxidant activity in cocoa to be nearly twice that of red wine and up to three times that found in green tea.

In terms of health protection, research suggests that flavonoids in cocoa help stimulate the production of nitric oxide in the body which can in turn help relax blood vessels, leading to lower blood pressure and improved heart health. Other studies have similarly linked the antioxidants in cocoa to reduced LDL cholesterol levels.

In addition to its antioxidant content, cocoa also contains a host of minerals including calcium, magnesium, potassium, phosphorus, iron and zinc.

When buying commercial chocolate, choose a minimum 70% cocoa (or cacao) content in order to maximize these health benefits.

If you are new to dark chocolate, use a graduated approach that will allow you to slowly habituate to the new taste. Gently reduce milk chocolate in recipes while replacing the reduced portion with dark chocolate (3/4 milk chocolate and 1/4 dark chocolate at first and moving to half/half and so forth, over time).

In time, you will grow accustomed to the new taste and may well find it far more satiating and less addicting.  A square or two of 75% cocoa chocolate in the evening will satisfy a craving without priming the pump the way milk chocolate does (that insatiable desire of wanting another sugar fix with the ensuing blood sugar roller coaster…).

Chocolate Avocado Pudding with Coconut Milk ~ (Egg Free, Dairy Free)
  • 1 + 1/2 ripe avocado, peeled and flesh removed from pit
  • 1/3 cup quality cocoa powder (100% raw cacao) unsweetened
  • 1/3 cup pure maple syrup
  • 1/4 cup coconut milk
  • 2 tsp pure vanilla extract
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Makes approximately two half-cup servings or four quarter-cup servings.

Directions:

Place all ingredients in a blender and press GO.

 Blend until all ingredients are well combined and a creamy, consistent texture is achieved.
You can serve this pudding straight from the blender or chilled (store it in the fridge).
When you’re ready, place into serving bowls, hang on to your socks and enjoy!

Oven-Baked Cinnamon Nutmeg Apple Chips

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It’s hard to imagine a more sensory loaded experience than Autumn.
(except maybe an all boys sleepover birthday party. Just speculating).
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Some of you may recall our trip to the apple orchard last year for our September birthday boy.
A brilliant day in the outdoors with lots of gorgeous, crunchy apples just begging to be played with. Pies, purées, muffins and loaves, so many possibilities for transformation…
This year I wanted to try apple chips!
My first time making them and a happy experiment indeed.  You will not need a dehydrator for these apple chips.  Just your oven and a few spices if you wish (you can also leave them plain – equally delicious).
I highly recommend the use of a mandoline for slicing.  You can do it by hand but unless you have the dexterity of a brain surgeon, it’s a bit of a trick trying to get the slices paper thin.
You can get a hand-held mandoline for about $20.  In my view, it’s well worth it.  I use mine quite often and find it extraordinary helpful. Not only will it make your job easier, you will accomplish the task in a fraction of the time.  I created a tray full of apple slices in less than a minute!
Oven-Baked Cinnamon Nutmeg Apple Chips
  • 2 or 3 gorgeous, juicy, crunchy apples of choice (I used McIntosh)
  • 1/2 tsp cinnamon
  • 1/2 tsp brown sugar
  • 1/4 tsp fresh grated nutmeg, (if you’ve never tasted a fresh grated nutmeg seed – it’s a must try…)
  • 1/8 tsp allspice
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Directions:
Heat oven to 225 F.
Using a mandoline (preferred) or a sharp knife, slice washed apples as thin as possible.  Discard seeds if you like (I find them fairly innocuous).
Place sliced apples on a parchment covered baking sheet (or two baking sheets if needed), trying to separate them out as much as possible (if they overlap, they will not crisp up as well).
Meanwhile, in a small bowl combine: cinnamon, brown sugar, nutmeg and allspice.  Sprinkle half of the spice mixture over apples and place the tray on the upper rack of  the oven for about 1 hour.  Remove tray from oven and carefully flip apples.  Sprinkle with remaining spice mixture or leave plain, as desired. Return tray to oven for another hour or until the apples look gently browned and are beginning to curl around the edges.
I flavoured one side of the apples with spices
and left the other side plain – the pictures show the plain side
Remove tray from oven and allow apple chips to cool slightly before enjoying.
We found most of the apples curled and crisped nicely.  But not all.  A few of them were on the chewier side but these too were tasty – like a healthier version of apple/fruit leather.
You might also enjoy last year’s creation, maple-ginger pumpkin purée over apples: