Inspired Edibles - ~ real food, balanced living ~

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

May 29, 2013 By kelly / inspired edibles 23 Comments

healthy lunch series - vegetable rotini with tuna_blog

I’m very excited to introduce the first recipe in a series of healthy lunches at Inspired Edibles!

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

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

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

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

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

Ready to rock your lunch box?

Healthy Lunch Series

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

For the Tuna Pasta:

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

For the Lemon-Yogurt Dressing:

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

Serves 4

Notes:

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

Directions:

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

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

May 22, 2013 By kelly / inspired edibles 26 Comments

I planted my herb garden this past weekend.

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

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

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

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

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

~~~~

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

Quinoa-Crusted Sole in a Chili-Lime Marinade

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

For the Chili-Lime Marinade:

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

For the Quinoa Coating:

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

Serving: Makes 8 Quinoa-Crusted Sole Fillets

Notes:

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

Directions:

Heat oven to 400 F

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

Chili-Lime Goodness

Dredging the fillets

Ready to pop in the oven!

My garden girl (with Monsieur Black in the background)

Blueberry Bliss Breakfast Bars (No-Bake, Vegan, Gluten Free, Naturally Sweetened)

May 15, 2013 By kelly / inspired edibles 114 Comments

Even under the least desirable conditions (rain, snow, sleet, ice, and let’s not forget those – 40 C wind chill temperatures), I always come back to thinking that walking my dog first thing in the morning is pretty much the best possible way to start the day.

An ideal opportunity to welcome the new and rinse out the old before the chaos of the inevitable takes over and the monkey mind sets in.

And this time of year, well, it’s hard not to be in love with the outdoors. Everything is lush, fresh and inviting. Flashes of life and color on every corner.

Even our cat is getting in on the action! Our frolicking feline will actually walk to the park with us (au naturel) and hang out while we throw balls with our dog. Then, unprompted, he makes the pilgrimage home, several blocks, turns and obstacles away. Since most cats have a brain the size of an edamame bean anatomically, I find it remarkable. The sense of direction, desire to socialize, ability to navigate; mysterious and kinda miraculous, too; cats are utterly cool creatures.

Here’s to your morning glory!

…

7 Delicious Brunch Ideas for Mother’s Day!

May 7, 2013 By kelly / inspired edibles 37 Comments

All things seem possible in May

~ Edwin Way Teale

~~~~~~

Today I am honoring the season of growth, renewal and new life by paying tribute to mothers around the world. Those who are still with us and those we carry in our hearts.

Mother’s Day is this coming Sunday, May 12th and I can’t think of a better way to celebrate than by gathering over lovingly prepared food.

And I’m in good company too.

Some of my favorite healthy food bloggers are here with me today sharing their gorgeous work as we tip our hats to moms of all ages and stages of life.

So sit back, relax and enjoy the scenery.

~~~~~

Here’s to you and your radiant health!

A young mother and femivore, Sandra’s food and garden photography
together with her exquisite attention to detail will literally take your breath away

(be sure to apply your oxygen mask securely before visiting her site!)

Sunflower Sunset Juice by Kitchen Apparel

Recipe Here

Five minutes is all you will need on Kiersten’s site to be reminded

of just how delicious and inventive vegetarian food can be.

No faux meats here folks, just the real deal.

Apricot Crostini by Oh My Veggies Recipe Here

Sonia is a talented recipe developers who inspires with her unique & delicious recipes.
She also happens to be a downright lovely person!

Grain Free Granola and Fruit Salad by The Healthy Foodie
Recipe Here

Supporting those with special dietary needs and illnesses, Jeanette’s focus is on

health building without sacrificing flavor. She provides a full assortment

of recipes including a special segment devoted to kids cooking!

Strawberry Banana French Toast Casserole by Jeanette’s Healthy Living

Recipe Here

One of my oldest and dearest blogging buddies, France’s no-nonsense

approach to whole foods cooking is the perfect match for our busy lifestyles.

This dynamic duo illustrates time and time again how easy it is

to create delightful, full-flavored meals in a snap!

Mango Quinoa Salad with Lime Ginger Vinaigrette by Beyond the Peel

Recipe Here

Blogging from the west coast of Canada, certified raw foods chef Koko Brill

lights it up with her contagious smile and gorgeous health-conscious recipes.

(psst! she has a particular knack for baking and pastry arts)

Raw Caramel Chocolate Pie by Koko’s Kitchen

Recipe Here

~~~~~

Did I tell you I was in great company, or what?

Baked Egg & Veggie Bites (Grain Free, Gluten Free)

6 eggs
1/3 cup milk
1/4 cup plain Greek yogurt
1/2 cup shredded cheddar cheese
1 + 1/2 cups fresh chopped vegetables of choice (I tossed in zucchini, orange bell pepper, onion, Swiss chard and cherry tomatoes)
Sea salt and pepper to taste

———

Serving:

Makes 6-8 regular sized muffin bakes (or 20-24 mini muffin bakes).

Instructions:Preheat oven to 350 F.

In a medium size bowl, combine eggs, milk and yogurt, whisking to combine. Add cheese and veggies and mix to combine.

Pour egg and vegetable mixture, about 3/4 full, into paper lined muffin cups that have been lightly sprayed with Canola/Olive oil. Silicone cups also work very well here if you happen to have them.

Bake mini muffins for approximately 12-15 minutes or until puffed and just firm to the touch. Regular sized muffin cups will take approximately 15-20 minutes.

We are all born of mothers ~

Quinoa Cornbread Muffins with Black Beans, Arugula and Parmesan (Gluten Free)

May 1, 2013 By kelly / inspired edibles 21 Comments

I love a good cornbread straight from the oven with generous chunks of spicy jalapeno and a warm pat of melting butter (I mean, who doesn’t right?) but lately I’ve had visions of plump, juicy black beans tossed into the mix.

I’ve been imagining these perky fibre-rich fellows dotting the muffin tops for months now – some dipping below the surface some dancing on top – and finally had an opportunity to act out my fantasy ;0).

And since I was busy transforming, I decided to amp things up further by pairing the lovely coarse texture of cornmeal with another full-bodied big boy in the form of the nutty quinoa seed.

I tell you it was like discovering a couple of long lost family members.

Where have you been all my life?

So happy with the result. These muffins not only taste delish they are also packed full of nutrients to the point of being a mini-meal. Perfect on their own as a hearty snack (great grab-n-go) or for dunking in soups, stews and chilis.

Unlike many other bready things that will send insulin levels surging, enhance sugar cravings and efficiently store body fat (three for the price of one!), these little puppies pack over 10 grams of protein and 4.9 grams of fibre in every serving keeping them low on the glycemic index, which in turn helps keep our blood sugar levels stable, our tummies satisfied and our moods humming along happily.

A beautiful thing!

Quinoa Cornbread with Black Beans, Arugula and Parmesan (Gluten Free)

1 + 1/2 cups cooked quinoa
1 + 1/4 cups whole grain cornmeal (I used medium grind)
1 cup cooked black beans, thoroughly rinsed if using canned
1.5 ounces (40 grams) grated Parmesan cheese
2 Tbsp coconut palm sugar or sugar of choice
1 Tbsp finely minced fresh arugula + more for topping
1/2 tsp sea salt
2 tsp baking powder
2 tsp baking soda
1 cup milk or milk beverage substitute of choice
2 eggs
2 jalapeno peppers, seeded and minced (or to taste)
4 Tbsp olive oil

~~~~

Serving: Makes 12 regular sized muffins

Notes:

Quinoa increases about 4 times in volume when cooked. A 1/2 cup of dry quinoa should generate about 2 cups of cooked quinoa. I used 1 cup of dry when preparing this recipe to create leftovers for quinoa salad. Simply pop leftovers in a sealed container in the fridge until you are ready to use it.

If heat is not your thing, simply skip the jalapeno pepper and add another tablespoon of minced arugula if you wish. I like using fresh jalapeno peppers but you could equally use bottled and sliced jalapeno peppers here.

Directions:

Heat oven to 375 F

Cook quinoa according to package directions (generally 1:2 ratio quinoa to water) and allow the cooked quinoa to cool.

In a large bowl combine cooked and cooled quinoa, cornmeal, Parmesan cheese, sugar, salt, baking powder, baking soda and arugula stirring to combine. Add 3/4 cup black beans (reserving the other 1/4 cup for topping) and stir gently to combine taking care not to mash the beans.

In a separate bowl lightly beat eggs and whisk in milk, jalapeno peppers and olive oil.

Add wet ingredients to dry mixing only until combined.

Divide batter among 12 gently oiled muffin cups (I like to use silicone liners). Top each muffin with a few more black beans and some additional pieces of torn arugula.

Place quinoa cornmeal muffins in oven and bake for 18-20 or until firm to the touch and golden brown.

Allow muffins to cool (slightly ;o) before unmoulding – enjoy!

All Natural Apple and Almond Butter Fudge (Vegan, No Bake, Gluten Free)

April 23, 2013 By kelly / inspired edibles 28 Comments

all natural apple fudge_inspired edibles

I’ve been having so much fun experimenting with this homespun version of fudge.

Now, I should probably get this out of the way right off the top. This is not your grandma’s fudge (nor likely your aunt’s, uncle’s or sister-in-law’s). If you’re anticipating a traditional fudge recipe with accompanying taste, you will be disappointed.

On the other hand, if you’re open to a very low sugar alternative that is sourced from whole foods and also happens to have a beautiful, subtle taste and a melt-in-your-mouth texture, you will be delighted!

I was pleasantly surprised to discover just how well apple and almond butter work together. Amazingly, both flavors come through distinctly in the fudge without one taking away from the other. The apple sauce creates the most exquisite and delicate fresh flavor owing to the no-bake properties and the almond butter keeps it grounded.

I like using coconut oil not only for its taste and texture but for its health properties. Although coconut oil is largely comprised of saturated fat, this plant based saturated fat is made up of a unique blend of medium-chain fatty acids (most fats in our diet are long-chain fatty acids) which appear to have a positive effect on cholesterol levels, notably raising HDL (good) cholesterol. These same medium-chain fats also appear to increase calorie burning in the body through their action of direct delivery to the liver for energy.

All Natural Apple and Almond Butter Fudge (Vegan, No Bake, Gluten Free)

1/2 cup coconut oil, melted
1/2 cup unsweetened apple sauce
1/2 cup almond butter
1/3 cup pecans
2 Tbsp pure maple syrup

~~~~

Makes 24 – 30 fudge squares

Directions:

Place melted coconut oil, apple sauce, almond butter and maple syrup in a blender or food processor and process until smooth. Add pecans and process again leaving small chunks or processing until smooth as preferred.

At this point, you can taste the batter and determine whether it is sufficiently sweet for your taste. I find the amount of maple syrup perfect but you can add a touch more or use honey, etc. as you wish.

Meanwhile, line a loaf pan with parchment or wax paper such that it hangs over the edges. Poor fudge batter into the loaf pan.

Place loaf pan in the freezer for 30 to 45 minutes or until the fudge has solidified into a slab without over-hardening (you should still be able to run a knife through the fudge relatively easily).

Remove fudge slab from pan by pulling up on paper and then gently peel back the paper before slicing.

Slice the slab vertically into bars – you should be able to get at least 8 clean bars.

Slice each of the bars into three squares to produce 24 to 30 fudge squares (about 1″ x 1″ each).

I like to store the fudge in a sealed container in the freezer (mostly to hide them from the rest of the family ;o) and then bring them out as desired – they only take about 5-8 minutes at room temperature to soften up. You could also store these squares in a container in the fridge. But you don’t want to leave them out at room temperature for a long period of time.

I hope you enjoy them as much as we do! They are truly delightful.

Seared Chili Garlic Shrimp with Tomato and Molten Feta

April 16, 2013 By kelly / inspired edibles 15 Comments

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

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

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

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

Seared Chili Garlic Shrimp with Tomato and Molten Feta

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

~~~~~~

Notes:

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

Directions:

Serves 4

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

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

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

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

Remove from oven and serve with desired accompaniments.

Revamped Greek Salad with Lemon-Tarragon Vinaigrette

April 10, 2013 By kelly / inspired edibles 12 Comments

There’s a new pizza place in town and it’s proving itself to be no ordinary joint.

With its signature fresh thin crust offered in a choice of honey oat, dusted cornmeal or gluten free and a combination of 32 different toppings (forgive me but I must list just a few: grilled eggplant, grilled zucchini, snow peas, artichoke, pear, avocado, spicy havarti, brie, goat cheese, arugula, fresh tarragon (!), coriander-yogurt drizzle (!!), roasted portobello, shiitake, cashews, pecans, chorizo sausage, tandoori chicken, prosciutto, sirloin steak…). Good heavens, where was I going with this? Right. This new pizza place is quickly ascending to wild popularity.

If you were ever looking for an excuse to treat yourself, this may well be the spot.

But wait, I haven’t even gotten to my favourite part yet!

Pizza hysteria aside, it’s the salads that have stolen the show for this gal. You can always tell the mark of a quality restaurant by the time and effort they put into their sides. And ZaZaZa Pizza nails it. The complimentary house coleslaw with chili-lime vinaigrette is lip-smacking, eye-watering delicious (yup, I like it that much) and the plat de résistance for me, the Feta Crunch Salad with Lemon-LuLu Dressing may well be the best Greek inspired salad I have ever tasted.

So today, I’m putting my own spin on this bountiful and nutritious Greek salad – a relatively painless task given our family’s deep affection for this delicious dish.

I hope you enjoy it as much as we do!

Revamped Greek Salad with Lemon-Tarragon Vinaigrette

For the Salad:

3 large tomatoes, diced or 1 carton of cherry tomatoes sliced in half
1 cucumber, sliced and chopped into bite sized pieces
1 yellow bell pepper, chopped into bite sized pieces
1 red bell pepper, chopped into bite sized pieces
1 orange bell pepper, chopped into bite sized pieces
1/2 red onion, thinly sliced or chopped as desired
1/2 cup (about 70 grams) crumpled or cubed feta cheese
1/2 cup sliced Kalamata olive

For the Lemon-Tarragon Vinaigrette:

1/4 cup olive oil
2 Tbsp fresh lemon juice
1 Tbsp white rice vinegar
2 Tbsp fresh tarragon, finely chopped
1 tsp brown sugar
2 tsp grainy Dijon
Sea salt and cracked black pepper to taste

~~~~~

Directions:

Serves 4

Assemble all salad ingredients in a large mixing bowl.

In a separate small container with fitted lid, place all vinaigrette ingredients. Cover lid and shake well before drizzling vinaigrette over salad.

Distribute salad into individual bowls and enjoy.

Cranberry Coconut Quinoa Loaves (Gluten Free, Dairy Free)

April 5, 2013 By kelly / inspired edibles 11 Comments

Some of you may have caught a glimpse of these little loaves on my Facebook page prior to Easter.

My sister, whom I hadn’t seen in nearly 3 years (where does time go?), and her lovely daughter were visiting over the Easter long weekend and preparations were well underway.

We had a splendid visit! There was not a lot of sleep involved – always a sign of fun and fast times – but there were plenty of giggles, some heavy duty philosophical conversations during dog walks (isn’t it always the way?), and even a fierce game of charades. We don’t fool around.

But the highlight for us was a little tea we hosted in honor of our special guests. Now ‘little’ is a relative term when you come from a family of 12. Things are rarely small, quiet or little for that matter but that’s precisely what makes them so darn fun and memorable. There was laughter ringing from every corner of the house as we sipped our tea, enjoyed some baked yummies and my sister took dramatic charge of the microphone in an impressive and paralleled Rockstar vocal performance that was only outdone by the little hands accompanying her on the drums and guitar. You rocked it silly sister!!

Cranberry Coconut Quinoa Mini Loaves (Gluten Free, Dairy Free)

1 + 1/4 cup quinoa flour
1 cup whole grain oatmeal
1 tsp baking soda
1 tsp baking powder
1/2 tsp cinnamon powder
3/4 cup dried cranberry + more for topping
1 cup chopped walnuts
1/3 cup desiccated coconut shavings + more for topping
1/3 cup coconut palm sugar, substitute other coarse grain sugar
2 eggs, whisked
1 tsp natural vanilla essence
1 cup unsweetened apple sauce or 2 + 1/2 ripe mashed bananas
1/4 cup melted coconut oil or olive oil
1/3 cup dilute orange juice

~~~~~

Notes:

If you are concerned about gluten contamination in your oatmeal (opinions vary widely here), you can easily substitute a gluten free flour in place of the oatmeal.

Directions:

Preheat oven to 375 F.

Makes 4 mini loaves (or one large loaf or 15 or so muffins if preferred).

In a large bowl, combine dry ingredients (first 9 ingredients). In a separate smaller bowl, combine eggs, vanilla, apple sauce or banana, coconut or olive oil and orange juice, mixing well to combine.

Add wet ingredients to dry and mix only until combined.

Place batter into 4 gently greased mini loaves or 1 large loaf pan or muffin cups as desired.

Top with some coconut shavings and cranberries.

Bake mini loaves for approximately 25 minutes or until loaves are browned and cake tester inserted in center comes out clean.

Allow loaves to cool before slicing.

If baking a large loaf, the approximate cooking time would be in the 35 minute range.

For muffins, I generally heat to 400 F for 20 minutes.

Enjoy and Cheers to family!

Jamaican Jerk Chicken with Mango Salsa and Creamy Coconut Millet

April 3, 2013 By kelly / inspired edibles 15 Comments

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

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

Ya Mon.

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

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

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

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

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

Jerk Chicken with Mango Salsa and Creamy Coconut Millet

For the Jerk Chicken:

4 garlic cloves, minced
4 green onions (scallions), stemmed and coarsely chopped
2 scotch bonnet chili peppers, seeded and stemmed* (substitute habanero or 1/4 tsp cayenne powder)
2 Tbsp fresh grated ginger root, substitute 2 tsp ginger powder
2 tsp dried thyme
2 tsp allspice
1 tsp nutmeg
1 tsp cinnamon
1/2 tsp paprika
1/4 tsp cardamom
Dash of sea salt and ground pepper to taste
1 Tbsp honey
2 Tbsp malt vinegar
1/4 cup olive oil
4 skinless, boneless chicken breasts

For the Mango Salsa:

1 lovely ripe mango, peeled and cubed
1 cup cucumber, diced
1/4 cup red onion, diced
1/4 cup cilantro, roughly chopped
juice of 1 lime

For the Creamy Coconut Millet

1 cup hulled millet
1 + 1/2 cups water
2 Tbsp cold-pressed coconut oil
1/4 cup shaved almonds

~~~~~

The Blue Mountains Dominate the Eastern Third of Jamaica

Notes: Scotch bonnet chili peppers are said to be the classic inclusion in jerk chicken however if you cannot find them, or prefer not to use them, habanero or cayenne pepper are suitable substitutes. You can also skip the heat if you prefer.

*Scotch bonnet and habanero peppers are very hot and their oil can cause extreme pain if it comes into contact with your eyes. Wearing protective gloves is a good idea when handling these peppers and making this paste. (If you wear contact lenses, you will know of what I speak!).

Plan to make the marinade for this jerk chicken a day ahead – you can also make the salsa in advance to simplify.

My preferred method of cooking jerk chicken is on the grill. However, when it is -15 C and hailing outside, pan seared works just fine (!)

~~~~~

Our boys were in zip-lining heaven

Directions:

Serves 4

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

Transfer jerk mixture into a large plastic bag.

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

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

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

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

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

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

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

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