Inspired Edibles - ~ real food, balanced living ~

Full Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette

March 27, 2014 By kelly / inspired edibles 19 Comments

I didn’t expect to feel the transition to spring in Northern California.

Well, not so much anyway.

Unlike the dramatic seasonal transformations that take place at home, and the huge relief and joy that accompanies them, I suspected the transitions in this part of the world might be more homogeneous. Boring even. But I was wrong. We are surrounded by a myriad of colors, blossoms and burgeoning new life. I feel a renewed sense of energy and enthusiasm and I know you will too. Spring may be late in coming in certain parts of the world (“I think we’re on to our next winter” is the best line I’ve come across by the way) but it’s on the way, that we know for sure.

And what I love most about this time of year is that everything is expanding, including our dietary options. Soon farmers’ markets will be abuzz with an array of deep pigmented produce each delivering a different vessel of potent nutrients and taste sensations.

Fruits and vegetables are not only replete with vitamins, minerals and fibre, they are also the number one source of health-protective antioxidants and powerful phytochemicals in our diet (plant compounds that also have disease fighting properties) all working together to help fortify our health and shield us from disease.

The key here is to take advantage of what’s in season (whether it’s from your farmers market or local grocer) and aim for variety to benefit from the broadest spectrum of nutrients possible.

Ninety percent of today’s featured salad comes from our local farmers’ market — especially beautiful in early spring is the lush rainbow chard, the bright green sugar snap peas, radiant radish, citrus (ongoing) and beets of all colors and descriptions. The berries are also from Cali but just a little further south ;-).

You will note from the nutrition facts that we have met our daily requirement of vitamin A and exceeded our vitamin C requirement by 300% from one serving of this simple, delicious salad. Of course, not measured are the potent antioxidant/phytochemicals as well as a host of other vits/mins in this dish (vitamin E, vitamin K, folate, magnesium, manganese, lutein).

Don’t miss the swoon-worthy vinaigrette!

Cheers to a radiant Spring.

Full-Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette

Full-Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette

For the Salad:

8 large leaves of rainbow Swiss chard (substitute other greens: spinach, kale, mustard greens, etc.), washed and torn into bite-sized pieces and massaged*
1 small bunch radishes (you will need about 4), sliced thin
2 cara cara oranges (substitute any orange or citrus of choice), sliced with rind removed if preferred
1 yellow sweet bell pepper, sliced or chopped
1 yellow zucchini, sliced
14 or so sugar snap peas, with fibrous outer string removed*
2 medium kiwifruit, sliced
1/3 cup blueberries
1/3 cup fresh raspberries or strawberries
14 or so raw unsalted almonds

For the Honey-Lemon Tarragon Vinaigrette:

2.5 Tbsp olive oil
1 Tbsp white balsamic vinegar (substitute white rice or apple cider vinegar)
1 Tbsp fresh lemon juice
2 tsp honey
1 heaping tsp grainy Dijon mustard
pinch Herbes de Provence
1 heaping Tbsp fresh Tarragon, finely chopped
sea salt and coarse black pepper to taste

Serves 2

Nutrition & Cooking Notes:

Massaging dark leafy greens is a simple and effective way of softening the tough fibrous exterior of raw greens rendering them more palatable/digestible without cooking them. This method can be used on any dark leafy green (kale, chards, collards, turnip/mustard greens, etc.) Once you have your bite size pieces assembled into a bowl, simply spray (or drizzle) a touch of olive oil over the greens and use your fingers to gently massage the oil into the greens. You will notice the greens taking on a slightly darker, silken appearance. You can also use a little mashed avocado instead of olive oil as your lubricant.
Sugar snap peas are beautiful, delicious and nutritive but they come with a tough string that some find rather difficult to chew and digest. I recommend using a paring knife to snip off the ends of the sugar snap pea while pulling back on them to remove the string that runs the full length of the pod. (You can also gently steam the sugar snap peas to soften and facilitate this process). Once this fibrous string is removed, the pod splits open easily. You can then enjoy both the peas and the stringless pod at this stage.
Common antioxidants found in the diet include vitamins A, C, E and the mineral selenium. Here are some antioxidant-rich ideas for your basket: • Vitamin A: sweet potato, squash, kale, Swiss chard, collard greens, cantaloupe, peaches, mango, apricots, carrots • Vitamin C: red bell pepper, broccoli, brussels sprouts, citrus fruit (oranges, lemon, lime), kiwifruit, strawberries • Vitamin E: wheat germ, sunflower seeds, almonds, hazelnut, avocado, spinach • Selenium: Brazil nuts, seafood, tuna, beef and chicken liver, whole grains, garlic, eggs

Directions:

See Nutrition and Cooking notes above for details, options and explanations.
Simply wash, chop and assemble ingredients into a large serving bowl or individual salad plates/bowls.
Meanwhile, in a small container with fitted lid, place all of the vinaigrette ingredients together and shake vigorously before drizzling over salad.

Northern California in bloom

beautiful market fresh rainbow chard

our farmers’ market is open year-round

Thai Basil Chicken

March 19, 2014 By kelly / inspired edibles 24 Comments

I’m not sure if we’ve had this conversation before.

You know, the one where I ask you what your favorite cuisine types are and you ask me mine and we both nod in polite acquiescence but continue to think we’re right and the other one’s out to lunch.

Yeah, that one.

So, what’s your favorite cuisine type?

Mine’s Thai.

Holy Basil, Thai Basil. Thai Lemon Basil, Cilantro, Chilies (!), Creamy Dreamy Coconut, Green Curry, Yellow Curry, Red Curry, Garlic, Ginger, Kaffir Lime, Lemongrass, Mint, Peppercorn, Turmeric…

Pretty much indisputable, right?

Some of my favorite things about Thai cuisine include its enthusiastic use of fresh herbs and spices over dry ingredients, its ability to push all the sensory buttons by delivering the fabulous four: sweet, sour, salty and spicy and… did you know that in traditional Thai cuisine, measuring cups are never used? (come on Betty Crocker, you’ve just got to admire that kind of reckless disregard).

If I haven’t made my case yet, perhaps this simple dish will convince you.

Aromatic, satisfying and delicious, 30 minutes is all you will need to have this lovely meal on your table. Faster than the time it would take to have it delivered to your door and a healthier version to boot! When you make your own Thai food, you can adjust the ingredients to suit your dietary needs and preferences. For instance, Kecap Manis is a syrupy sweet sauce that is traditionally used in Thai Basil Chicken recipes. I have avoided it altogether here. Sodium is also a consideration in Thai cuisine and I have opted for low sodium soy sauce and also offered other suggestions to help minimize sodium intake in the Nutrition and Cooking Notes for you.

As with all dishes of this nature, once you’ve gone through the steps of making it the first time, your subsequent preps will go much faster (and trust me, you will want to make this one again and again) — you can even do your cutting and chopping the night before, return from work and voila, dinner in under 15 minutes.

Be sure to read the Nutrition and Cooking Notes for cautions and best results and do let me know if you give it a try!

Thai Basil Chicken

For the Basil Chicken:

1 large yellow onion, chopped
4 garlic cloves, or more to taste, smashed and chopped
3 or 4 bird’s eye chili (Thai chili), seeded and thinly sliced*, substitute 1 Tbsp chili garlic sauce
1 large colourful sweet bell pepper (I used 6 miniatures, orange + red), chopped
6-8 boneless, skinless chicken thighs, cut into small cubes
1 or 2 large bunches of Thai basil (about 20 or more large leaves)
1 bunch green onion or chives, chopped (for topping)

For the Thai Sauce:

3 Tbsp (45 mL) low-sodium soy sauce or Tamari (gluten-free soy sauce)
2 Tbsp (30 mL) fish sauce
1 heaping Tbsp (15 mL+) black bean garlic sauce (not traditional Thai but I love it in this recipe – there are GF brands as well)
2 tsp (10 mL) coarse sugar (turbinado/demerara or brown sugar)
1 tsp (5 mL) sesame oil
2 Tbsp (30 mL) water

For the Cornstarch Slurry:

1 Tbsp (15 mL) cornstarch
1 Tbsp (15 mL) cold water

Serves 4

Approximate Prep time: 20 minutes
Approximate Cooking time: 10 minutes

Nutrition & Cooking Notes:

CAUTION: Bird’s eye chili (Thai chili) is *very* hot. When preparing the chili (seeding and chopping) I strongly recommend you wear gloves (I use latex surgical gloves) however rubber gloves may be even more protective. I also recommend that you not try sampling the chili on its own. The taste of the thai chili in this recipe is unmatched (simply delicious) and when mixed in with the ingredients, the heat is not overwhelming however, I do caution against working with these chilis with bare hands which can inadvertently lead to the hot oil spreading into your eyes and other delicate areas.
Most large grocery stores should carry bird’s eye/Thai chili (and certainly Asian markets). These particular chilis are a hallmark of this recipe, however if you cannot find them or are concerned about the heat factor, you can substitute chili garlic sauce.
The sodium content in Thai sauces (fish sauce, oyster sauce, chili sauces, soy sauce, etc.) is not insignificant. No need to be salting this dish and if you are on a low-sodium diet, I recommend omitting the fish sauce and black bean sauce altogether and adding more low-sodium soy sauce.
Thai basil (as distinct from “Thai holy basil”) is a type of sweet basil but unlike Italian sweet basil (traditional basil) it has a slightly stronger anise (licorice flavour) that is said to be more stable at higher cooking temperatures. Thai basil has narrower leaves, with purple stems and flowers. It can be difficult to find outside of Asian markets and specialty stores. If necessary, you can substitute traditional sweet basil.
I always buy two bunches of basil because, like spinach, once wilted, the basil tends to shrink and disappear into the recipe. I add generous amounts while cooking and then top with more fresh leaves when serving.
There is no substitute for fish sauce ;-) (unless it’s oyster sauce). Truly, you will not regret purchasing a bottle and you will immediately recognize its familiar flavour from other swoon-worthy Thai dishes you may have enjoyed.
Do not be tempted to use chicken breast (or other) for this recipe. Chicken thighs are perfect here retaining their plump, tender and juicy characteristics.
The cornstarch slurry is used because if you try to add cornstarch directly to the liquid you want to thicken, the sauce in this case, it will clump up and be ineffectual. In order for cornstarch to work properly, you first need to make a slurry, which is a mixture of equal parts cornstarch and liquid (usually water) and add that mixture to the liquid you wish to thicken.
I recommend smashing the garlic (as distinct from running it through a garlic press) for two reasons. I love the chunkier texture of the garlic in this recipe and chopping/slicing the garlic cloves alone without first flattening it (smashing/crushing) will not release the allium’s beneficial oils. To smash, simply use the flat side of a large knife and carefully press down on the garlic over a cutting board until it breaks/flattens somewhat, then simply chop or slice.

Directions:

In a large skillet or wok, sauté onion, garlic and bird’s eye chili (or chili garlic sauce) with some olive oil over low-medium heat just until the onion is translucent.
Add bell pepper to the skillet ingredients and mix to combine.
Remove from heat and transfer onion mixture from the skillet to another dish and reserve.
Meanwhile, whisk together Thai sauce ingredients in a small bowl and set aside.
In another small dish, whisk together water and cornstarch and set aside.
In the same skillet used for the onion mixture, add a little more olive oil and increase heat to medium-high. Add chicken to the skillet and sauté until most of the exterior of the chicken pieces are no longer bright pink (there should still be some lighter pink visible). This will only take about 4 minutes so you don’t want to leave during this portion of the show ;-) and risk over-cooking your chicken.
Add onion mixture (onion, garlic, bird’s eye chilis and bell pepper) to the chicken and then pour the Thai sauce over the ingredients (having given the Thai sauce one final whisk ahead of time).
Add half of the Thai Basil at this stage (either using the leaves intact or gently tearing them in half for larger leaves as you wish). Mix to combine all the ingredients.
Add the cornstarch slurry to the mixture and bring the sauce to a gently boil. The sauce will thicken somewhat.
Remove from heat, add the remaining basil leaves to the dish (reserving a few for topping if you wish), mixing the basil around to integrate (the contents should be warm enough to just gently wilt the final leaves).
Now you are ready to enjoy your delicious Thai basil chicken!
We especially enjoy this meal served with a traditional Thai basmati rice however the possibilities are endless: with salad, over coleslaw, over quinoa, buckwheat, millet, wild/brown rice, as you wish.
Be sure to scoop up some sauce from the skillet to pour over the chicken and top with green onion or chives.

Flourless Double Chocolate Almond Butter Cookies (Gluten Free, Dairy Free)

March 11, 2014 By kelly / inspired edibles 28 Comments

Imagine my surprise getting an email from my son’s drama director last Tuesday advising of a costume parade that my son was appearing in on the Thursday.

So far so good, right?

Except…this:

“The costume parade is a chance for the director and the costume committee to see what the costumes look like and make any needed additions or changes.”

Hmmm….

He wouldn’t have… He couldn’t have…

Two gentle email inquiries later, and then (every mom’s fear), this confirming reply:

“Your son should have brought home a complete costume outline for you over a month ago.”

Is that right.

*&^/##/^%$#**!?!?

Of all the charms and gifts our youngest may be endowed with, passing along school communications is not his strong suit.

But perhaps most stunning is the way he handled it all with a calm and grace that was positively disarming. Because, let me tell you, the fur was flying. In his characteristic way, he reassured me (by text) that I didn’t have to worry about a thing. No. All was under control and that he had been ‘quietly’ gathering his costume and had ‘planned’ on talking to me about the ‘finishing touches’ tonight or tomorrow night. Then, the coup de grâce, he arrives home with a giant almond-studded dark chocolate bar for his mom. (The little bugger played me like a fiddle).

But wait, it gets better.

Fast forward to the weekend and I’m quietly fretting because my husband and I are heading to San Jose to catch a hockey game, our eldest is out of town for the weekend and that means our youngest has to travel home from his evening rehearsal by himself.

Well, I must have gone over the safety protocols once too often because he eventually sat me down and asked if we could do a mindful meditation together (I kid not. He’s taking a mindfulness class in grade 8 – how great is that?).

I studied Buddhism for four years (spot the difference) but nothing could have prepared me for the tenderness of this moment.

He asked me to close my eyes and locate my breath. This, he explained, was my ‘anchor’ “now take a few deep breaths from your anchor and feel yourself starting to relax. If you find that your thoughts start to wander, that’s ok, you can notice that but then just bring your thoughts back to your anchor and continue.

And if you start worrying at the game tonight mom, just find your anchor and start breathing again.”

♡

~~~~~

I still can’t get over how these simple and unconventional ingredients come together to create a legitimate cookie! Soft and springy on the outside, moist, dense and fudgy on the inside. Magic.

I’ve come across many flourless cookie recipes that are held together by 2 and 3 cups of sugar, which seems a little counter-productive, so it’s especially nice to know that these are made up of healthful ingredients with only 3 Tbsp of added sugar in the entire batch! Two of these cookies (a snack sized serving) supplies more protein than an egg. And guess what? You won’t be disappointed with the taste either. They are *so* yummy.

Please read the Nutrition and Cooking Notes for options and best results.

Flourless Double Chocolate Almond Butter Cookies

Flourless Double Chocolate Almond Butter Cookies (Gluten Free, Dairy Free)

1 cup (250 mL) well mixed all natural smooth almond butter (just nuts, sugar free, sodium free)
Heaping 1/3 cup (80 mL) quality unsweetened cocoa powder
1 large ripe banana
2 tsp (10 mL) vanilla extract
1 egg
3 Tbsp (45 mL) pure maple syrup or honey
1/3 cup (80 mL) quality dark chocolate chips* + a few more for topping

Makes about 20 cookies

Nutrition and Cooking Notes:

You can use any nut or seed butter of choice in this recipe but be sure to mix the nut/seed butter thoroughly before measuring it out so that the oil is well integrated and the mixture is creamy (otherwise, you may end up with too much oil and a flat cookie).
There are endless ways to enhance (or change) the flavour of these cookies: a drop of peppermint extract, almond extract, a pinch of espresso, a dash of chile pepper, some citrus zest, etc. – have fun with it!
I’ve tried playing around with quantities and substitutions in this recipe (reducing the nut butter; adding some coconut oil; substituting apple sauce for the banana) but nothing seems to work quite as well as the original recipe. There is a certain magic to the chemistry of these ingredients but as always, feel free to experiment, and do let me know if you have some success!
This cookie batter is best baked all at once. Even if you don’t plan on eating 20 cookies, I recommend baking the entire batter and freezing or reserving the baked cookies for later use rather than saving half the batter as it does not age well (the banana tends to oxidize as all natural/real foods do).
When the cookies first come out of the oven, they will appear lighter, almost golden brown on the outside (while the interior will be dark and fudgy… swoon). The exterior will progressively darken over time but the will be equally delicious. If you store uneaten cookies in the fridge, you will observe this transition.
We like to warm our reserved cookies from the fridge before enjoying – this softens the cookie and melts the chocolate all over again.
*Vegan, soy free and sugar free dark chocolate chips are available at health food stores. You can also make your own chocolate chips.

Directions:

Heat oven to 325 F.

Using a simple hand mixer, food processor or blender, mix together almond butter, banana and vanilla until well combined and smooth.
Add cocoa powder, egg and maple syrup or honey and mix to combine.
Mix in dark chocolate chips by hand with the help of a spatula or wooden spoon.
The mixture should be creamy and somewhat firm/fudgy. If the mixture is too soft, simply place it in the fridge for about 20 minutes or so to allow it to firm up a bit.
Meanwhile, place parchment paper over a baking sheet and gently brush or spray the paper with olive oil.
Drop almond butter cookies onto sheet by rounded tablespoons allowing room between the cookies (they will expand and puff up somewhat). Add another chip or two to the top of each cookie.
Place cookies in oven and bake for 15-20 minutes (depending on how hot your oven is) or until cookies are firm to the touch.
Remove the cookies from the oven and allow them to cool on a rack for a few minutes before enjoying!
Store leftover cookies in a covered container in the fridge.

you should end up with a creamy, almost fudge-like, batter

a light and fluffy golden exterior…

combines with a moist and rich fudgy interior

Carrot & Sunflower Seed Breakfast Bread

February 27, 2014 By kelly / inspired edibles 19 Comments

Every plant in the universe seems to want to grow in this part of the world and I think I know why.

Of all the wonders California has to offer, surely the greatest has to be the sun.

I miss the snow. I do. I miss home, my community and my family. I dream about our house in Ottawa and the ash tree in our backyard.

But you take your blessings where you find them and there’s just something to be said for stepping out the door on a February afternoon and being surrounded by warmth and light. Having the sun caress every part of your body and watching your dog sparkle in the light. She too comes to life in the sun. Her smile is unmistakable. It transforms me.

So today, I thought I would send you all a little bit of sunshine from the golden state so that you too can take part in the experience.

These photos were taken outside on our little balcony. To me they represent all that surrounds us here in beautiful California including the gorgeous orange trees that continue to produce fruit (seemingly without end).

As for the recipe, I spotted a lovely orange-hued bread over at my friend Charles’ the other day that immediately caught my attention (as many of his recipes do).

I was smitten with the idea of the puréed carrot in the loaf but somehow couldn’t get the idea of leaving little bits of visible carrot flecks in the loaf out of my head. I knew it would add weight to the bread and transform it into something different but I wanted to see where things might end up. So off I went with three different tries, ending up with something a little different each time. This was a happy experiment, and I have Charles to thank for it.

This is definitely not a soft, light and springy bread. There is texture, density and complexity to this loaf but that is not to say that it’s not delicious in it’s own right. We especially enjoyed this robust, colourful bread topped with sharp cheese and toasted with a touch of marmalade (for my husband) and hot red pepper relish (for me). The boys like to have their first piece simply with butter. Who can blame them. Next up will be sandwiches.

There are mild sweet notes generated from the orange and the carrot in this bread but they are quite subdued (less than 1.5 grams of sugar per slice). Each serving delivers as much protein as an egg and also packs a good amount of dietary fibre. The seeds, orange and carrots also ring in a host of vitamins, minerals and antioxidants.

And here’s something else. Did you know that cooking carrots actually boosts their antioxidant content by breaking down cell walls? Studies have shown that eating cooked carrots results in much higher blood levels of beta-carotene. Beta-carotene’s antioxidant properties are thought to help reduce our risk of disease. Some of the beta-carotene we consume gets converted to retinol (the active form of vitamin A) which helps support our immune system, vision, cell growth (including skin), teeth and healthy bones.

Be sure to read through the Nutrition and Cooking Notes I prepared for options and best results.

Carrot & Sunflower Seed Breakfast Bread

Carrot & Sunflower Seed Breakfast Bread (inspired by FiveEuroFood )

2 + 1/2 cups (625 mL) flour of choice (I used equal parts light and whole spelt)
1 cup (250 mL) oatmeal (100% pure rolled oats)
1 tsp (5 mL) salt
1 heaping Tbsp (15 mL) Herbes de Provence (any mixture of dried herbs will do)
2 Tbsp (30 mL) sunflower seeds
2 large carrots (about 1 cup grated)
2 Tbsp (30 mL) orange juice
2 Tbsp (30 mL) orange zest
1 + 1/2 Tbsp (22.5 mL) dry active yeast

Makes 10 Slices

Nutrition & Cooking Notes:

I’m calling this a breakfast bread but of course, any occasion and any hour of day works!
You can experiment with different flours as you like for this loaf. If you are looking for something light and springy, you may want to start with AP flour in combination with the oats but naturally this will take away from some of the nutrients. It’s a bit of a balancing act however because using only whole grains in tandem with the weight of the carrots and seeds can create a dense, heavy and somewhat chewy loaf. You will also not get as much rise from your loaf with the heavier, denser grains but this may or many not be a consideration for you.
Oven temperatures vary widely. The oven I am using here is the hottest I’ve ever worked with and I placed the bread on the lower rack to prevent it from over-cooking (browning). If your oven is more moderate, a middle rack placement with slightly more cooking time may be appropriate. Allowing the bread to sit in the warm (but turned off) oven allows the interior to continue to cook.
Herbes de Provence is simply a mixture of herbs typically found in the Provence region of France. The brand I use (Morton & Bassett) contains: chervil, basil, rosemary, tarragon, garlic, lavender, marjoram, savory, thyme and parsley.
Studies continue to link a shortage of vitamin D to many serious diseases including: cancer, multiple sclerosis, diabetes, heart disease and influenza. Recent research has also shown that vitamin D deficiency is associated with higher levels of inflammation in the body (a precursor to age-related diseases). Our best source of vitamin D comes from the sun. During non-summer months, when the northern latitude sun is not sufficiently strong, adults are advised to take at least 1,000 IUs (international units) of vitamin D per day. Children should also be taking vitamin D. 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.

Directions:

Heat oven to 400 F.

Peel and roughly chop carrots placing them into a small pot on the stove. Add just enough water to cover the carrots – about 1 cup. Allow carrots to come to a gentle boil for about 10 minutes until barely soft.
Stain the cooked carrots reserving the warm liquid.
Place carrots in a blender with some of the reserved water and pulse once or twice (depending on power of your blender) just until the carrots have broken down into small pieces but are not yet mush or purée (add more of the reserved water if necessary).
Transfer the blended carrots into a large dish with surface area (such as a casserole dish) and spread them out to cool.
Meanwhile place flour and oatmeal in a large bowl. Add salt, herbs and sunflower seeds, mixing to combine. Add yeast and combine once more.
To the cooling carrots add orange juice and orange zest, mixing to combine.
Add cooled carrot-orange mixture to the dry ingredients and mix to combine. Add the remaining reserved water (and additional water) as necessary to bind the dough. (I use my hands to mix at this point). The dough should be sufficiently moist (not too dry) without being wet.
Form dough into a rough ball and place in a bowl. Cover with a cloth in allow the dough to sit in a warm, dry place for 15 minutes.
Remove dough and knead 5-7 times on a floured surface.
Transfer the dough into an loaf pan that has been sprayed with olive oil and shape the dough to accommodate the loaf dimensions (trying to distribute as evenly as possible).
Cover the loaf once more with a cloth and allow it to sit for 30 minutes in a warm, dry place to rise.
Remove cloth, admire your beautiful loaf and then place in the middle or bottom rack of oven (depending on how hot your oven is) for approximately 20-25 until the loaf begins to take on a golden colour. Turn oven off and allow the loaf to sit for another 5 minutes in the oven.
Carefully remove loaf from oven and allow it to cool for 10 minutes or longer before slicing. Enjoy!

right off the tree (it will never stop amazing me)

Sriracha Quinoa Meatloaf (Gluten Free)

February 18, 2014 By kelly / inspired edibles 14 Comments

I’m a little ashamed to admit that I once regarded meatloaf as having the same degree of allure and mystique as something akin to chicken pot pie. You know, the kind of dish relegated to Sunday night dinner that everyone tolerates but that nobody gets particularly excited about.

Well, foolish me.I had a brief but happy flirtation with meatloaf following a rainy day viewing of The Amazing Spider-Man a couple years back (remember Aunt May’s meatloaf?) but that eventually trailed from consciousness.

Fast forward to December 17, 2013 and everything changed when I came across this post from my friend Amy.

Amy’s meatloaf (or perhaps I should say her Mom’s meatloaf) was greeted with such overwhelming affection by our family that I actually served it for Christmas dinner! Yup, it’s that good. And I’ve been making a version of it weekly ever since.This meal represents the perfect combination of low fuss, amazing flavour, and satisfying comfort that we all crave this time of year. It’s a protein rich delight that is sweet and spicy on the outside while being gorgeously moist and tender on the inside. And it all happens in the oven. Effortless. Working parents will love the convenience of this loaf on weeknights (you can prep it all the night before too) but trust me, it’s good enough to serve for any occasion — you will not be disappointed.The Sriracha sauce adds some heat but it is by no means overwhelming. If heat is not your thing, simply skip it.

Be sure to read the Nutrition and Cooking Notes for best results and do let me know how you like it if you give it a try!

…

Raspberry Yogurt Pancakes with Oatmeal and Spelt

February 4, 2014 By kelly / inspired edibles 15 Comments

When our boys were young, pancakes were a breakfast regular.

And not just on weekends.

My husband would get up early in the morning on work days and cook up a batch of pancakes before the boys headed off to school. He would fill the batter with oatmeal and plump apricot and smother the cakes in peanut butter. The boys loved them and it was a great way to motivate them in the morning, get them involved in the cooking process and fill their bellies with some wholesome ingredients that combined quality carbohydrates, vital protein and natural fats. Over time, other ingredients found their way into the batter like ground flax seed, nuts and yogurt. A whole generation of nut butters also unfolded around this time so we got to experiment with some of our favorites — almond, hazelnut, and pumpkin seed — elevating the sometimes under-nutritious pancake to a whole new level.

The fun part about pancakes is that virtually anything goes. You can adapt them to suit your dietary needs and preferences and leave out the grains altogether if you prefer. This is easily accomplished by using a base of ground nuts, seeds, drupes and/or legumes instead. Many of these ingredients come in their own flours (coconut flour, almond flour, chickpea flour, for example) and are available at health food stores but you can also grind your own nuts/seeds.

Here is a version that I made from a combination of almond, chia and flaxseed: Grain Free Lemon Rosemary Pancakes

The pancakes I’m featuring today are made from a base of spelt and oatmeal with some delicious yogurt mixed in. Despite the pancakes’ protein and fibre rich base, they have a pleasingly light, springy and creamy texture. The sprinkle of coconut is especially yummy over the finished cakes with the raspberry and yogurt.

Although pancakes are not that common at this stage in our home, the boys were more than just a little excited to find these cakes waiting for them when they got back from school the other day. They popped them in the toaster and smothered them with almond butter! Great snack.

Be sure to read the Nutrition and Cooking Notes for options and best results.

Raspberry Yogurt Pancakes with Oatmeal and Spelt

Raspberry Yogurt Pancakes with Oatmeal and Spelt

1 + 1/4 cups (312.5 mL) spelt flour (or flour of choice*)
3/4 cup (187.5 mL) oatmeal (100% pure rolled oats)
2 tsp (10 mL) baking powder
1 tsp (5 mL) baking soda
1/2 cup (125 mL) fresh raspberries – crumpled + more for topping
3/4 – 1 cup (250 mL) buttermilk or until proper consistency is achieved
Generous 1/2 cup (125 mL) plain Greek yogurt
2 tbsp (30 mL) coconut oil, melted
2 eggs, gently whisked
1 Tbsp (15 mL) orange zest
2 tsp (10 mL) vanilla
2 Tbsp (30 mL) coconut flakes for topping, optional

Serves 4

Nutrition & Cooking Notes:

*You can use any flour of choice here including gluten free grains.
If you have not yet experimented with spelt flour in baking/cooking, I encourage you to provided you are not gluten intolerant. Although spelt contains gluten it has a soft and silky quality to it that many find easier to breakdown and digest than wheat. These same delicate properties give rise to a smooth and silky texture in baked breads, muffins and cakes such as these.
If fresh raspberries are on the expensive side or are looking a little jaundiced this time of year, you can certainly use frozen berries but just bear in mind that this may affect the liquid content of the recipes as berries release water as they thaw.

Directions:

In a large sized bowl, combine: spelt flour (or flour of choice), oatmeal, baking powder and baking soda mixing well to integrate.
Gently add the raspberries to the dry mixture tearing them into smaller pieces with your fingers as you drop them into the mixture (a bit like crumpling cheese) — it will give the berries more coverage in the batter. Stir the dry batter and berries together gently taking care not to mash the fruit.
In a separate medium sized bowl, whisk together: eggs, buttermilk, coconut oil, vanilla, Greek yogurt and orange zest.
Meanwhile, warm a skillet (cast iron works especially well) on the stove over low-medium heat adding a dollop of coconut oil, butter or olive oil to the pan and spreading to cover the base of the skillet.
Add wet ingredients to dry, mixing only until combined. Allow the mixture to sit for a moment. If the batter is too thick, simply add more buttermilk or water.
Drop the batter by quarter cup fulls (or so) onto the hot skillet allowing the cakes to bubble around edges before flipping over and cooking the other side.
Plate the cooked pancakes and top with a sprinkle of coconut (if desired) and some additional yogurt and fresh berries.

Flourless Black Bean Chocolate Chili Muffins

January 22, 2014 By kelly / inspired edibles 21 Comments

Are you clenched?

I was reading the most fascinating article in the car last night while I was waiting for my son to finish up practice. It was written by a cancer survivor who described her success in relaxing her body and mind through the simple exercise of ‘unclenching’ her face.

One of the first areas of the body we tighten unwittingly under stress is our jaw and this form of compression has a ripple effect throughout the body often giving rise to blockages and pain.

So right in front of her oncologist and chemotherapy nurses, this patient would engage in a deliberate act of unclenching her jaw before each treatment, a technique she learned in her yoga practice. She describes it simply as “dropping the lower jaw away from the upper jaw and letting it hang with an open mouth” (she parallels the look to those “heavy metal mouth-breathing dudes from high school” which I not only found hilarious but also a helpful visual).

But it’s what she describes next that I found most interesting.

The act of relaxing her face not only had a marked effect on her body (there was a measurable decrease in her heart rate each time) it also softened her grasping mind and helped calm her fears and anxieties around her illness. She describes an openness of the psyche that improved the energy in the treatment room and lead to an emotional unclenching that was integral to her success during each and every treatment. It allowed her to better deal with what was on hand and even reflect more calmly on things to come.

Belly breathing, visualization, meditation, music and movement are all common ways of eliciting a relaxation response in the body in preparation for the more difficult work of calming the mind. Trying different techniques can help identify the ones that are best suited to our sensibilities.

I share this one as a possible new experience which the author describes as one of the simplest and profoundly effective techniques we can practice.

~~~~~~~~~~~~~

Well I haven’t been this excited about the outcome of a baking experiment since I made these Flourless Peanut Butter and Banana Chocolate Chip Cookies.

These muffins are soft, moist and surprisingly sprightly despite their lack of flour (love that). They have a nice rise, delightful taste and are also powerfully nutritious. The banana and nut butter flavours are muted amidst the more dominant chocolate chili taste. For good or for bad, the black beans are imperceptible in taste (in my view anyway). They add colour, bulk, density and character to the mix — as well as a host of nutrients.

Be sure to check out the Nutrition and Cooking Notes for more information and best results!

Flourless Black Bean Chocolate-Chili Muffins

Flourless Black Bean Chocolate-Chili Muffins (Gluten Free, Dairy Free)

1 generous cup (250 mL) of happy and healthy cooked black beans (thoroughly rinsed if using canned)
1/2 cup (125 mL) all natural almond butter
1 large ripe banana
1/2 cup (125 mL) quality cocoa powder
1 tsp (5 mL) chili powder of choice (see notes)
1 tsp (5 mL) baking powder
2 tsp (10 mL) vanilla extract
1/4 cup (62.5 mL) honey
1 egg, gently beaten
hot chili flakes, optional

Makes 24 mini muffins

Nutrition & Cooking Notes:

Nutrition Content: A snack sized portion of these mini muffins (3 muffins) provides close to 12 grams of protein (equivalent to 2 eggs), 7 grams of fiber as well as 20% daily iron requirement (other notable nutrients: calcium, potassium, folate, magnesium, phosphorous, vitamin E and monounsaturated fats). That’s a lot of goodness stored in 250 calories.
The Chili Factor – There are many different kinds of chile/chili you can consider for this recipe and it really just depends on the type of flavour impact you are looking for. Ground chile peppers such as cayenne and habanero are amongst the hottest varieties so you will want to use these chile powders carefully and sparingly (particularly initially) – I use small pinches (1/8 or 1/4 tsp) of these powders on occasion in cooking. Ancho chile is beautifully complex and warm (but not as hot as cayenne/habanero). Paprika and chipotle (smoke-dried jalapeno) are other favourites. The more generic ‘chili powder’ that you find in the supermarket is really a mixture of milder chile peppers with the addition of herbs/spices such as onion/garlic powder and salt. Chili powder of this kind would be suitable for this recipe but you could also add a pinch of ancho or chipotle in addition to it just to give it a bit more robustness. It’s really just a matter of personal taste. My friend MJ has put together some great information on types of chile powders which you may find very useful. I am constantly referring to it — thank you MJ!
The Sugar Content – I find the sweetness of these bites strikes just the right note for my taste but if you are accustomed to more sugar, you can start with 1/3 cup of honey and work your way down. Another thought is to keep 1/4 honey and add a dollop of ganache to the tops of the muffins — adding just a drop of sweetness to the top of food (rather than the whole way through) goes a long way to contributing to taste without overwhelming with sugar. I used a simple combination of dark chocolate and cream (sub coconut milk for dairy free) in the picture below (2 ounces coconut milk or 10% cream, 2.5 ounces 75% dark chocolate pieces) but you could also add a tablespoon of honey or pure maple syrup to this combination. Because the muffins are so small, you will literally only need a teaspoon of ganache to make a taste impression.

Directions:

Heat oven to 325 F.

In a food processor, blender (or with a hand mixer ♥), blend: black beans, almond butter and banana until the beans are well broken down and combined with the other ingredients.
In a separate small bowl, combine: cocoa, chili powder and baking powder. Add the dry ingredients to the wet mixture and blend/pulse a few times before adding: vanilla, honey and egg, blending once again until well combined. The batter will be relatively fluid.
Pour the batter by tablespoon full into silicone lined (or gently greased) miniature muffin cups filling until just before the limit.
Sprinkle the tops of the muffins with a few hot chili flakes if desired (I sprinkled a few on the cooked muffins for fun).
Place muffin tray in the oven and bake for approximately 20 minutes or until muffins have risen and firmed somewhat (the tops will also crack – a bit like banana bread – but they are beautiful this way).
Allow muffins to cool for 10 minutes before removing from tray and enjoying. (If you remove them too quickly, they will fall apart).
These muffins store beautifully in a covered container in the fridge. We did not have leftovers to try the experiment, but I suspect that they would freeze equally well.

no visible beans in here

Spicy Buffalo Cauliflower “Wings” with Homemade Ranch Dressing

January 15, 2014 By kelly / inspired edibles 14 Comments

It turns out it helps to know a little something about football when you’re living in the US.

Take our most recent trip to LA. We crossed paths with all kinds of friendly people who asked us where we were from. My answer is still the generic “Canada” (I gave up on Ottawa some time ago since most Californians have never heard of the place).

My husband, possibly preferring to keep it simple, tells people we are from San Francisco. Not so simple.

Everyone (and I do mean virtually everyone) from the coffee shop baristas, to the families standing in line with us at Universal studios, to the bikers on ventura highway, had the same thing on their minds: FOOTBALL. Now normally this wouldn’t be a problem — we love sports and welcome chewing the fat about it. There’s just one little hiccup in this case: we know precisely nothing (zero, zilch, nada) about football — including the small fact that our newly declared “home team” was about to play a critical wild card game that would decide their seasonal fate. So we smiled. A lot. And then we smiled again.

And when we were all done smiling, I got down to business.

I hit up a few strangers at the Safeway and got the lowdown on the 49ers chances; I interviewed unsuspecting parking lot attendants and talked strategy with bank tellers and dog walkers. I got everybody’s story. I sent emails to football loving friends and yes, even watched the wild card game.

Fast forward two weekends and the 49ers are still in it. We’re heading out to a local pub to catch all the action this Sunday. Our first public football viewing experience. I feel so integrated.

To help celebrate the fun, I’m sharing a healthier twist on a pub classic that I’ve been wanting to make for over a year!! These spicy buffalo cauli bites are sure to be a hit whether your catching your favorite sports team in action or cuddling up with a good book or movie this weekend.

We hope you enjoy them as much as we do. (And Go Sens Go).

Spicy Buffalo Cauliflower “Wings” with Homemade Ranch Dressing

Spicy Buffalo Cauliflower Wings with Homemade Ranch Dressing

For the Buffalo Cauliflower “Wings”

1 large head of cauliflower, coarsely chopped into florets (creates about 4 cups)
1/2 cup (125 mL) almond milk (or milk base of choice)
1/2 cup (125 mL) water
3/4 cup (187.5 mL) flour of choice
1/2 tsp (2.5 mL) onion powder
1/2 tsp (2.5 mL) garlic powder
1/2 cup (125 mL) of your favorite buffalo hot sauce*
2 Tbsp (30 mL) melted coconut oil or butter

For the Ranch Dressing

4 Tbsp (60 mL) well-shaken buttermilk
2 Tbsp (30 mL) plain Greek yogurt
1 tsp (5 ml) rice vinegar or fresh lemon juice
1/2 tsp (2.5 mL) garlic powder
1/2 tsp (2.5 mL) honey
Sea salt and coarse pepper to taste
finely chopped fresh dill or chives

Serves 2-4

Nutrition & Cooking Notes:

*If you’re like me and have never been a big fan of the taste of Frank’s buffalo hot sauce (I know sacrilege; who doesn’t like Frank’s, right?) you can make your own buffalo sauce by following this link (a delightful whole foods recipe – thank you Domestic Fits). I also like Bella’s all natural brand of hot wing sauce available at Whole Foods.
The convention is to serve buffalo wings with celery and blue cheese which is certainly an option. We decided to go with cucumber here and lighten things up on the dressing side with some homespun ranch.
The batter really enhances the taste of these little buffalo bites. When I first saw the recipe circulating around the blogosphere, I thought it was just cauli florets dunked in buffalo sauce (still intriguing) but the batter has the effect of ‘beefing’ up the taste of the cauliflower such that it creates a more substantive bite not dissimilar to a wing in that respect (maybe even heartier according to my son who was pleasantly surprised by the texture).
Though the taste and texture of these bites are very pleasing, I can’t really say that they ‘crisp up’ in the conventional sense like a chicken wing. But still delightful in their own right.
These bites are best enjoyed warm right from the oven!

Directions:

Heat oven to 425 F.

Prepare ranch dressing by whisking ingredients together in a medium sized bowl and set aside.
In a separate medium sized bowl, whisk together milk, water, flour, onion and garlic.
Dip each floret in the batter consecutively, allowing the excess to drip off before placing the pieces on a large parchment-covered baking sheet.
Bake battered florets for about 25 minutes until the batter has ‘gelled’ somewhat and the florets are fragrant.
In the meantime, whisk buffalo hot sauce with melted coconut oil or butter in a small bowl.
Once the battered cauliflower florets have baked, carefully brush the florets with the sauce, making sure they are entirely coated.
Place sauce covered florets on a fresh piece of parchment paper and back into the oven for 8-10 minutes, until the florets are just beginning to brown.
Remove from oven, allow your ‘wings’ to cool slightly before serving with ranch dressing.

Szechuan Style Orange Ginger Chicken over Black Bean Quinoa

January 8, 2014 By kelly / inspired edibles 11 Comments

We snuck away for new year’s.

It was a last minute decision that had us dashing out the door in the late afternoon on the 31st — bags half-packed, hair combed with a pork chop, two kids, a dog, a cat and a bottle of champagne.

We drove 7 hours down the coast, stopping here and there, stretching our legs, taking in the deep blue above and beyond and breathing in the delicious salt filled air.

We arrived in time to ring in the new year along the Hollywood Walk of Fame.

I’m not entirely sure what my expectations of LA were but whatever they were, this place exceeded them in every way. A vibrant, diverse and in many ways spectacular city with surprises waiting around every corner. Sure there were aspects that weren’t our buzz, but that would be the case in any city. Overall, we could not have orchestrated a better time.

And something else…it was 28 degrees C (82 F) in the sunshine on New Year’s day. If you like nothing else about LA, let it be the blessed climate.

On that note, here’s a little something to warm up my Canadian family and friends and everyone else out there who is currently in the grips of a polar vortex (yes, there is a whole new language being born out of this latest deep freeze — frostquakes anyone?)

My first piece of advice for y’all is to move to California. Failing that, here’s a little number that might just bring you a few moments of bliss and reprieve.

Full of warming properties and aromatic flavors, this healthy and delicious recipe will warm you up from the inside out. A healthy version of Chinese cuisine that you can feel good about eating!

If you are familiar with the Szechuanese/Sichuanese classic Kung Pao Chicken (also known as Gong Bao Chicken), this recipe is very reminiscent with a few variations. I hope you enjoy it.

Be sure to read through the Nutrition and Cooking Notes for best results and to learn about a vegetarian version of this dish.

Szechuan Style Orange Ginger Chicken over Black Bean Quinoa

Szechuan Style Orange Ginger Chicken over Black Bean Quinoa

The Main Dish

3 boneless, skinless chicken breasts (about 360 grams), cut into cubes
1 cup (250 mL) uncooked quinoa
1 cup (250 mL) cooked black beans, rinsing thoroughly if using canned
1 large red bell pepper, coarsely chopped into cubes or chunks
1 bunch green onions (scallions), diced
optional: water chestnuts, slivered

The Aromatics

Large nub of ginger (the size of two thumbs), peeled and cut into slivers
Zest from one large naval orange, cut into julienne strips
6 garlic cloves, smashed (to release beneficial compounds) and chopped or slivered
1 tsp (5 mL) Szechuan peppercorns

The Sauce

3 Tbsp (45 mL) soy sauce
3 Tbsp (45 mL) orange juice
2 Tbsp (30 mL) water
1 Tbsp (15 mL) hoisin sauce
1 Tbsp (15 mL) rice vinegar, substitute apple cider vinegar
2 tsp (10 mL) chili garlic sauce, or as desired – it’s hot!
1 tsp (5 mL) brown sugar
a few splashes sesame oil
1 + 1/2 tsp (7.5 mL) cornstarch

Serves 4

Nutrition & Cooking Notes:

For a Vegetarian Version of this recipe, I recommend a cubed firm tofu or tempeh. I have made this dish with both and it is scrumptious! Tofu soaks up the flavors of the sauce beautifully and it also fries up nice and crisp in olive oil. Delish.
I like the taste and practicality of chili garlic sauce however you can use dried and sliced Szechuan chilies in place of the chili garlic sauce if you prefer.
If using chili garlic sauce, I recommend the brand made by Huy Fong (the one with the rooster) which is widely available and easy to find in most grocery stores. Sriracha hot chili sauce (lovely in its own right) is not the right flavor here.
Szechuan peppercorn, unlike other types of pepper, is not hot or especially pungent but its flavor is very distinct and unmatched. It is also known to create a mild tingling sensation on the tongue which is said to set the stage for the hot spices. If you can’t find Szechuan pepper, you will still love this dish however you should try a version with the pepper at some point to compare the difference as the aroma is quite intoxicating (in a good way).
I recommend smashing the garlic (as distinct from running it through a garlic press) for two reasons. I love the chunkier texture of the garlic in this recipe and chopping/slicing the garlic cloves alone without first flattening it (smashing/crushing) will not release the allium’s beneficial oils. To smash, simply use the flat side of a large knife and carefully press down on the garlic over a cutting board until it breaks/flattens somewhat. Sprinkle with sea salt and then chop or slice the garlic.

Directions:

Prepare quinoa according to package directions (generally 2:1 ratio water to quinoa) and set aside. (I use my rice cooker).
Once quinoa is cooked and still hot, add black beans to the pot stirring to combine. Place a lid on the quinoa-black beans to keep warm. Try to time it so that the quinoa does not sit for more than 20 minutes or so while you prepare the chicken.
Using an orange peeler (vegetable peeler or sharp knife), remove rind from orange and then cut the rind into thin julienne strips (I am never particularly accurate nor fussy about the size of the strips – it matters not).
Using the same orange, cut it in half and squeeze out 3 Tbsp of orange juice.
In a small bowl, combine the sauce ingredients: soy sauce, orange juice, water, hoisin sauce, vinegar, chili garlic sauce, sugar, sesame oil and cornstarch, whisking until smooth.
In a large skillet or wok set to medium-high heat, sauté chicken (or tofu) in some olive oil just enough to sear the exterior of the chicken without fully cooking the interior (there should still be some pink visible). Remove chicken, drain liquid and set aside.
Working from the same pan with liquids removed, add a little more olive oil and toss in aromatics over low-medium heat: ginger, orange zest, garlic and Szechuan peppercorns (if using), stirring just until fragrant (and being careful not to burn – the spices should be barely browned – keep the heat low if necessary).
Whisk sauce mixture one last time and then add to pan with aromatics and bring to a boil. The sauce will thicken. Return chicken with red bell pepper pieces and water chestnuts (if using) to pan and stir until heated through and chicken is fully cooked (this should not take long). Remove pan from heat.
Divide black bean-quinoa mixture among serving plates and top with Szechuan orange ginger chicken.
Sprinkle chicken with green onion.

Chocolate dipped Apple Wedges with Cinnamon toasted Oatmeal and Pecan

December 30, 2013 By kelly / inspired edibles 12 Comments

I hope you are all enjoying a peaceful and fulfilling holiday season in whatever fashion suits you best.

If you are anything like us, I suspect that you have been amply fed this past month (or so) and may be looking to shift gears from the heavier hitting sweets and treats to something a little lighter.

I find dark chocolate (75% cocoa or more) especially effective at satisfying sugar cravings while not feeding the bottomless pit of desire fueled by milk chocolate (the kind of sugar that hijacks our brains’ neural circuits and keeps us locked in to old habits). If you’re looking for an exit strategy to slowly come down from the sugar high and the treadmill of addiction that surrounds it, this dessert idea offers a kind and gentle descent.

Fun and festive, these little apple wedges are not only full of flavor and satisfying texture, they also pack some wonderful antioxidants and nutrients. Light, crunchy and super tasty, they make a perfect addition to any new year’s table (and are rather pretty too, don’t you think?). They are also a great project for small hands and completely adaptable to taste preferences.

Be sure to read the Nutrition and Cooking Notes for options, explanations and ideas.

I hope you have fun with these, any time of year!

Chocolate dipped Apple Wedges with Cinnamon toasted Oatmeal and Pecan

Chocolate dipped Apple Wedges with Cinnamon toasted Oatmeal and Pecan

4 apples of choice, or any fruit as desired
1/2 tsp cinnamon, or any combination of spices as desired
4 Tbsp oatmeal (100% pure rolled oats), or other flaked grain/cereal as desired
4 Tbsp chopped pecans, or other nut/seed as desired
4 ounces (115 grams) dark chocolate (75% cocoa or more)

Makes 32 Apple Wedges

Nutrition & Cooking Notes:

Antioxidants – dark chocolate is rich in flavonoids, a phytochemical with antioxidant, anti-inflammatory and anti-clotting properties. Research suggests that flavonoids may help protect our hearts by lowering blood pressure and reducing LDL cholesterol levels.
Cocoa Content – the higher the percentage of cocoa you use, the less sugar it will contain. Fruit helps deliver natural sweetness to this dessert but you can further enhance the flavor by adding spices and natural essence to the chocolate as described below.
Fruit & Toppings – you can use up any fruit you happen to have on hand for this casual spin on fondue — some of our favorites include: clementine, banana, apple, pear, grapes and berries. You can also play around with the toppings/sprinkles including nuts/seeds, puffed or flaked cereal grains such as: oatmeal, rice, quinoa, buckwheat, kamut, barley, etc.
Natural Flavor Enhancers — Fruit delivers significant natural sweetness but you can further enhance flavor without adding sugar by using spices and natural essences. The cinnamon really comes through nicely with the apple here but you can play around with whatever seasonings work best for you – anise, clove, nutmeg, cardamom, ginger, citrus zest, etc. You can also vary the base of the chocolate by adding natural essence of peppermint or vanilla to create new and fresh taste sensations.
Nut/Seed and Non-Nut Butters — If chocolate is not your thing, consider dredging the fruit pieces through nut, seed or non-nut butters such as pea or soy. This is another great way to amplify taste and nutrition while delivering a great snack option as well.

Directions:

It is best to cut/chop the fruit that oxidizes (browns) quickly right before serving — such as banana, apples and pear. While the chocolate is melting, you can use citrus to delay the onset of oxidization (described below) prior to serving.
Wash and chop apples into 8 wedges each. While the chocolate is melting, I recommend soaking the apple wedges in a bowl of lemon water (simply squeeze some fresh lemon juice into a couple cups of water) and store in the fridge. Lemon delays oxidization (the inevitable browning that occurs once you cut an apple).
In a small dry skillet set to low-medium heat, toast oatmeal for a couple minutes until it begins to heat. Add cinnamon (and/or other spices as desired) and stir to combine until fragrant. Remove from heat and set aside.
Meanwhile, place chocolate in a small sturdy pot on the stove over lowest heat taking care to avoid all contact with water. Allow chocolate to melt watching carefully, and stirring to assist.
Once chocolate has melted, remove from heat and add natural essence of peppermint or vanilla, if using.
Remove apple wedges from lemon water and pat them dry.
While the chocolate is still warm, carefully dip the dry apple wedges (or other fruit) one at a time into the chocolate, coating a portion of them in melted chocolate.
Place the chocolate dipped apple wedges on a plate or tray and while the chocolate is still wet, sprinkle with chopped pecans, cinnamon toasted oatmeal or other toppings of choice.
Enjoy!