Inspired Edibles - ~ real food, balanced living ~

Roasted Brussels Sprouts with Red Pear and Gorgonzola ~

November 20, 2012 By kelly / inspired edibles 32 Comments

brussels sprouts with pear cranberry and blue cheese_blog

I caught the greatest moment the other morning when I was out walking the dog.

A mother escorted her young son across the street and onto the big yellow-orange school bus where her son made his way into a window seat. Mom then walked back across the street and onto the sidewalk at which point I expected the bus to start moving forward. But it didn’t. Instead, I saw mom and son exchange a series of hand and face signals, slowly and deliberately, ending in the ‘eye heart you’ sign. The bus driver sat patiently while mom and son exchanged their parting ritual, until all seemed right and the driver slowly proceeded on his way. I stood quietly observing as my body filled with a flush of nostalgia for all the goodbyes – happy and horribly sad – that I had exchanged with my sons at that tender age and so very grateful to the bus driver who apparently understood their significance too.

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I’m not sure how it happened exactly but it seems we are now into the fourth week of November. In my books, that can only mean one thing: time to start getting our holiday groove on.

So as the holiday momentum gathers, and all the craziness that can represent, I will be showcasing a number of simple and delicious recipes to help with your menu planning and organization – including today’s lovelies.

Now before you dismiss Brussels sprouts as a mean and bitter green, (I saw those judging eyes), you have to try this appetizer on for size. Even before the pear and blue cheese are added, the roasted sprouts in tandem with olive oil and sea salt are a stand-alone star. (You could literally snack on them all day – they are *that* good). Add some garnishes and you’ve got a festive appetizer that is all dressed up for the holidays. So simple too!

Roasted Brussels Sprouts with Red Pear and Gorgonzola ~

15 or so fresh Brussels sprouts, cut in half
2 red pears, skin-on sliced
Small chunk Gorgonzola cheese (about 2 oz or 60 grams), or other cheese of choice, sliced
30 or so dried cranberries
Olive oil
Sea salt & coarse black pepper

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Notes:

If you haven’t tried roasted Brussels sprouts before, you are in for an extraordinary experience. I cannot emphasize enough the transformative nature of this process for diminishing the bitterness that can accompany this cruciferous vegetable and drawing out it’s delicious flavour.

And there are plenty of reasons for making them more edible. Brussels sprouts are replete with nutrients including vitamin K, manganese, folate, fibre and vitamin C. In fact, gram for gram, Brussels sprouts contain nearly fifty percent more vitamin C than an orange!

Brussels sprouts – along with other cruciferous vegetables including cauliflower and broccoli – are also known for their exceptional concentration of cancer-fighting compounds.

Make-Ahead & Reheating:

Roasted Brussels sprouts should be eaten the same day they are made.

However, you can roast the sprouts and assemble the appetizers in the morning and store them in the fridge until you are ready to serve them. When ready to serve, you can either bring the appetizers to room temperature (give them 20 minutes or so) or you can warm the appies in the oven before serving – I suggest 350 F for about 5 minutes – if you heat them for much longer than that, the blue cheese will melt into a pool of water. We did experiment with re-heating and it worked very well. They were delish!

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Directions:

Makes about 30 appetizers

Heat oven to 400 F.

The Brussels sprouts will shrink as they roast, so don’t be concerned about the size you start out with (some of them can be quite robust!).

Place cut Brussels sprouts in a bowl and drizzle with olive oil and sprinkle with sea salt. Toss to combine.

Scatter seasoned Brussels sprouts on a foil lined baking sheet. If the sprouts are not able to stand upright, trim the very tip of the sprout to create a ledge to steady them. Add a sprinkle of cracked pepper over the sprouts.

Bake sprouts in the oven for approximately 20-25 minutes or until they begin to open up and take on a delicious golden colour. Be sure to check in on the sprouts somewhere around the half-way mark to give them a shake, stir or flip.

roasted brussels sprouts with pear & gorgonzola

Remove sprouts from oven and allow them to cool slightly.

Meanwhile, assemble sliced pear and cheese.

roasted brussels sprouts with pear and gorgonzola

Once sprouts are cool enough to handle, add a slice of pear to the cut side top of the sprout, followed by a slice of Gorgonzola (or cheese of choice) and top with a cranberry. Hold the layers together with a toothpick and do a little happy dance!

Afternoon Tea Carrot Loaf

November 15, 2012 By kelly / inspired edibles 24 Comments

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

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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.

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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…

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Three Layer Chicken & Bean Quesadilla ~ protein rich, oven-baked goodness

November 13, 2012 By kelly / inspired edibles 41 Comments

Last Wednesday was national Take Your Child to Work Day, a learning program designed to encourage Grade 9 students from across Canada to spend the day in the workplace of a parent (relative or friend).

Since my husband was out of town on business, our Grade 9’er had a much easier time deciding which parent to spend the day with! But what I hadn’t anticipated was how committed he was to his choice of activities for the day… I laid out a number of different possibilities on the nutrition front but there appeared to be no contest. My son quite firmly wanted to create a recipe for Inspired Edibles which I was thrilled to oblige (until, that is, he told me he wanted to use my camera to photograph the entire sequence – really? are you sure you wouldn’t rather capture all the special moments on your cell phone camera honey?).

So off my boy went with a head full of yummy thoughts and a stack of glossy cookbooks, jotting down notes; asking questions; making my belly hurt with laughter; and dreaming up a host of different ideas and delicious combinations.

He not only came up with a recipe, he made a full shopping list, went to the grocery store by himself to purchase the ingredients and prepared the entire recipe start to finish on his own (clicks inclus). There were questions (and some help here and there with the camera) but this was really his baby and I have to say, I was utterly impressed with his initiative, attitude and the incredible success of his project! SO yummy.

Three Layer Chicken & Bean Quesadilla ~ protein rich, oven-baked goodness

(Adapted from Reader’s Digest, Cooking Smart for a Healthy Heart)

4 large tortillas (about 9″), preferably whole grain
1.5 cups refried beans
1 pound or 450 grams chopped cooked boneless, skinless chicken (we used pre-cooked frozen chicken sautéed in a little olive oil)
1 cup Jack cheese, (or low-fat cheese of choice, as preferred)
1/4 cup pickled sliced jalapeno chiles, chopped, plus more for decorating
1/2 cup pitted kalamata olives
Handful fresh cilantro
1/2 cup plain Greek yogurt
1/2 cup of your favourite salsa

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Directions:

Serves 4-6

Preheat oven to 425 F.

Spray a baking sheet lightly with olive or canola oil. Place one tortilla on baking sheet and spread a half cup refried beans on top. Dividing chicken into roughly three even portions, top beans with one portion of chicken followed by a quarter cup of cheese. Add a sprinkling of chopped jalapenos, olives and cilantro.

My son styled this one entirely himself!

I love the set-up with the tortillas, chicken/cheese in the background.

Repeat layering two times. Top with the final tortilla, pressing down slightly to help hold layers together.

Cover the top of the quesadilla with foil (tucking foil under edges of bottom tortilla if possible) and bake the quesadilla for about 20 minutes or until heated through. Gently remove foil, and place final quarter cup of cheese on top of quesadilla returning it to the oven for another 5 minutes until the cheese melts (or broil for one minute or so – watching carefully!).

For the presentation (I love this effect), cut quesadilla into four (or more) pieces without fully separating them. Spread Greek yogurt around cut lines and spoon salsa in the centre. Top with pieces of fresh cilantro and jalapeno peppers.

I love the unique presentation of this quesadilla

Allow quesadilla to cool slightly before serving.

Protein rich chicken, beans and Greek yogurt

Warm Apple-Raspberry Crisp ~ Gluten Free, Dairy Free

November 8, 2012 By kelly / inspired edibles 21 Comments

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

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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).

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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.

Spicy Orange Ginger Shrimp

November 5, 2012 By kelly / inspired edibles 38 Comments

Do you ever get the feeling that your time is a little less than your own?

Twenty-first century understatement, I know.

Still, I can’t help but smile every now and again when I think about the turnstile nature of our lives. I imagine myself a cartoon character shuffling from one space to the next on a giant board of insanity looking out for snakes and praying for a lucky ladder.

After an afternoon and evening clocking 6 hours of time and travel from piano to swimming to hockey to soccer, I simply have to stop and ask myself:

What ever happened to playing in traffic as the primary source of childhood entertainment?! (We didn’t turn out so bad, did we?).

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Well, here’s a delightful little number that just happens to be the very first dish my husband made for me when we started dating. Clearly, it swept me off my feet!

The version my husband made was with chicken and was equally delicious. You can substitute any protein here including plant sources. This is a simple, satisfying and enormously flavourful meal that I’m hoping will work for you too!

Spicy Orange Ginger Shrimp

(recipe adapted from Anne Lindsay’s The Lighthearted Cookbook)

About 24 large frozen shrimp, thawed and shelled
Juice of 1 orange
Zest of 1 orange, cut into julienned strips
1 Tbsp chili garlic sauce, more or less depending on taste preference (it’s hot)
1 Tbsp apple cider vinegar, substitute rice vinegar
1 Tbsp water
1 tsp brown sugar
1 tsp cornstarch
2 Tbsp olive oil
3 garlic cloves, minced
1 large nub of ginger, grated or minced to about 2 Tbsp (or more)
1 bunch cilantro, chopped

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Notes:

Although I’m featuring the shrimp solo, I normally prepare this dish with some sliced bell pepper and edamame which I simply toss into the pan along with the other ingredients.

Makes 4 servings of 6 shrimps.

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Directions:

Using an orange peeler (or other vegetable peeler), remove rind from orange and 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 as much juice as possible (you should have at least a quarter cup).

In a small bowl, combine: fresh orange juice, chili paste, apple cider vinegar, water, sugar and cornstarch, stirring until smooth.

In a large skillet set to medium-high heat, sauté shrimp in some olive oil for about 1 minute – just enough to sear the exterior of the shrimp without fully cooking it. Remove shrimp and set aside.

Working from the same pan, add sliced orange zest, garlic and ginger, stirring to combine. Add chili paste mixture and bring to a boil. Return shrimp to pot and stir until heated through.

Divide mixture among serving bowls and top with cilantro.

Creamy Cauliflower Purée with Shiitake and Smoked Paprika

October 29, 2012 By kelly / inspired edibles 22 Comments

A couple of weeks ago, I served my family a side of cauliflower purée and my husband complimented me on the mashed potatoes (true story).

Now I’m not sure if everyone would find the consistency of mashed cauliflower to be that of mashed potato but I will say that it has a refreshingly light texture in comparison to the denser/starchier potato while still managing to satisfy with its gentle creaminess and delicious taste.

You may also find mashed cauliflower easier on the digestive system as it doesn’t tend to leave you with the same feeling of heaviness/ bloating that many experience from the carbohydrate load in potato.

If you (or your children) have never been a big fan of cauliflower, puréeing the vegetable is a fun way of varying the texture and appearance such that it might allow you greater success at working this powerfully nutritive crucifer into the diet.

If you’ve not yet tried it, this is a simple and enormously tasty recipe that you can adapt according to your personal preferences and dietary needs.

You can also have a look at how my friend Charles over at Five Euro Food incorporated cauliflower purée into a delicious meal.

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Cauliflower and the Mighty Crucifers (sounds like a great new thriller!)

Not only is cauliflower replete with vitamins, minerals and fibre, a significant body of evidence also suggests that it may guard against certain forms of cancer.

Along with its other cruciferous friends (broccoli, cabbage, collard greens, kale, Brussels sprouts), cauliflower is known for its high concentration of cancer-fighting chemicals called glucosinolates. Glucosinolates are broken down by bacteria in our digestive tract and transformed into bioactive compounds known as isothiocyanates and indole-3-carbinol.

Scientists are learning that these compounds help destroy cancer-causing substances by regulating our body’s detoxification enzymes.

Now who would have ever thought that the innocuous tasting, and somewhat funny looking, cauliflower could be such a heavy hitter in the health department!

Creamy Cauliflower Purée with Shiitake and Smoked Paprika

One large head of cauliflower, coarsely chopped
1 cup shiitake mushrooms, coarsely chopped
1 Tbsp smoked paprika (or whatever paprika you have on hand)
2 Tbsp olive oil, substitute milk if you prefer
2 heaping Tbsp grated Parmesan cheese
1 tsp onion powder
1 tsp garlic powder
Sea salt & coarse pepper to taste

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Notes:

I chose to use a smoked paprika (a rich, woodsy complement to the savoury notes in the parmesan and powdered herbs) but a sweet Hungarian paprika would work very nicely here as well. The key is to use a paprika that is relatively fresh (ie: hasn’t been sitting around the pantry since you first moved in) so that you benefit from the best and boldest flavour. You can certainly use a standard paprika but it won’t lend the same intensity of flavour to the mix.

Directions:

Place chopped cauliflower florets into a large pan with just enough water to cover the pieces. Cover and bring to a boil for about 1 minute. You do not want to kill the cauliflower by overcooking it but rather just get it to the point that it is al dente (firm but not hard). Rinse cooked cauliflower in cold water and set aside.

Meanwhile, sautée shiitake mushroom with some olive oil in a skillet on stove set to medium-high heat just until it develops a nice darkened colour/sear. Add a half Tbsp or so of paprika to the mushrooms and mix to combine. Remove pan from heat.

Place cooked cauliflower pieces in a blender or food processor and add: 2 Tbsp or so of olive oil (or milk if you prefer), pamesan cheese, onion powder, garlic powder and salt and pepper to taste. Blend until the mixture is well combined and takes on a purée consistency. Adjust seasonings and thickness by adding more liquid if necessary.

Place puréed cauliflower into a large serving dish or individual serving dishes and top with another sprinkle of paprika and some warm shiitake mushrooms.

Homestyle Apple Cider with a Pumpkin Chai Infusion

October 21, 2012 By kelly / inspired edibles 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

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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.

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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

October 16, 2012 By kelly / inspired edibles 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. …

Warming Oatmeal with Apple-Blueberry Compote

October 10, 2012 By kelly / inspired edibles 25 Comments

I saw old Autumn in the misty morn
Stand shadowless like silence

Here the Autumn melancholy dwells
And sighs her tearful spells
Amongst the sunless shadows of the plain
Alone, alone, upon a mossy stone

No lonely bird would sing

– Thomas Hood

Have I mentioned that there might be a smidge of Irish in me?

Well, just in case I’m not alone…

If waking up in utter darkness surrounded by the cold, damp and dreary weather is not the high point of your day, I think I’ve got just the thing to help put the silk back in your slippers.

A warming bowl of goodness that is not only delicious and comforting, but also powerfully nutritive.

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Here are some highlights:

Chia – chia seeds offer plant-based omega-3 fatty acids, fibre, antioxidants and an impressive array of minerals. Unlike flaxseed, chia does not have to be ground to be bioavailable (ie: to be absorbed and usable by the body). Flaxseed has a similar nutrition profile to chia (with slightly less nutrients – fibre, omega-3s, minerals – per serving) but flaxseed has the added benefit of containing lignans – plant compounds believed to be protective of breast health – which chia does not. Chia is more expensive than flaxseed but due to the highly concentrated nature of its nutrients on a gram per gram basis, a small amount of chia goes a long way.

Oatmeal – both steel-cut and rolled oats offer a good source of soluble fibre – the kind attributable to helping keep blood cholesterol in check. Whether you are choosing steel-cut oats (chopped into larger sizes) or rolled oats (‘old fashioned, quick-cooking oats’ that have been rolled or flaked for easier cooking), be sure to choose 100% whole grain. Oats should have at least 3 grams of fibre per serving and ideally zero sugar and zero sodium. Buying the oats unsweetened allows you to decide how much and what type of sweetener you would like to add to your cereal, rather than the manufacturer. This is why I am not a big fan of instant oat cereals (powdered oats) because, even when they are 100% whole grain, these cereal packets almost always have sugar and sodium added to them.

Quick cooking oats only take about 5-7 minutes to prepare on the stovetop which represents a minimal time investment for a better return over instant oats.

Even better, this entire recipe – including the compote – can be assembled the night before and left in the fridge overnight. Come morning, you simply have to reheat on the stove or in the oven. So simple.

Cinnamon – we all know about the delicious flavour that cinnamon imparts on some of our favourite dishes but it’s also interesting to note that studies have also shown cinnamon’s positive effect on blood glucose levels in patients with type 2 diabetes and prediabetes. One such study published in Diabetes Care in 2003 revealed that adding as little as 1 gram of cinnamon (less than 1/4 tsp) per day to the diet assisted in reducing blood sugar, triglyceride and LDL cholesterol levels. Research is ongoing in this promising area. Easy ways of adding cinnamon to your diet include sprinkling it over your cereal or yogurt, adding it to smoothies, soups, stews and baked goods, topping your coffee with it or making your own cinnamon tea.

Warming Oatmeal with Apple-Blueberry Compote

For the Oatmeal

1 cup unsweetened 100% whole grain oats, rolled or steel-cut (I used rolled oats)
2 Tbsp chia seeds, substitute ground flaxseed
3 Tbsp natural shaved almond flakes
1/2 cup Greek yogurt, optional

For the Apple-Blueberry Compote

2 medium-sized seasonal apples, peeled and diced
1/2 cup fresh or frozen blueberries, I used frozen
1/2 tsp cinnamon
1 tsp butter or olive oil, I used butter
2 tsp pure maple syrup

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Makes 2 servings

Directions:

Prepare oatmeal according to package directions – (Generally, 2:1 water to oatmeal ratio for rolled oats – bring mixture to a boil in a pot on stove and then simmer for 5 minutes).

Meanwhile, in a separate pot on stove, combine diced apple, blueberries, cinnamon, butter or olive oil and maple syrup. Mix ingredients together and allow them to come to a gentle boil for a minute or two before lowering the temperature to simmer.

Allow the apple blueberry mixture to simmer, stirring occasionally, until the apples have softened but are not completely mush. The mixture will take on a deep, purple hue. Remove pot from heat.

Add chia seeds and about 2 heaping Tbsp of the apple-blueberry compote to the cooked oatmeal and stir to combine.

Divide oatmeal mixture between two bowls. Add milk, if desired, and another heaping tablespoon or so of the compote in the center of each bowl of oatmeal. Sprinkle with almonds.

For a higher protein version, mix in 1/4 cup of Greek yogurt to each bowl.

Chocolate Avocado Pudding with Coconut Milk

October 2, 2012 By kelly / inspired edibles 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.

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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)