Inspired Edibles

~ real food, balanced living ~

Chickpeas and Cheese ~ a healthy update on an old classic

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Chickpeas and Cheese_chick 'n cheese
Here’s a little update on a traditional favourite.

Mac ‘n’ cheese has been around for as long as I can remember.  It is a convenient and delicious comfort food that is well-loved by youngsters (and adults too).

And while some homemade versions of macaroni and cheese offer nutritional benefits (my hubby makes a killer mac ‘n’ cheese that I’ll have to post at some point), many do not – particularly those that come out of a box.

I wanted to create a recipe that would offer the same elements of convenience and deliciousness without the refined carbohydrates and the groovy neon powder that poses under the name of cheese.

I introduced my sons to this recipe about five years ago and continue to serve it to them at home and in their school lunches (perfect thermos food).  I also enjoy it for lunch myself.

This recipe will actually take you less time to prepare than a box of KD and, despite its simplicity, it offers an outstanding array of nutrients.

Chickpeas are a rich source of soluble and insoluble fibre, low glycemic carbohydrates, folate and quality plant protein.

Cooked Tomatoes are the best dietary source of lycopene, a carotenoid with potent antioxidant properties and cancer-fighting potential.  Studies have linked lycopene’s protective effects to: prostate, colorectal, breast and pancreatic cancers.

Heating tomatoes breaks down cell walls that allows more lycopene to be released and available for the body to absorb. Cooked tomato products such as stewed tomatoes, tomato paste, tomato sauce and salsa provide the best sources of lycopene.

I offer the basic chickpeas and cheese recipe below but you can vary it as you please.  I often add edamame or lima beans, olives and some sliced bell pepper.

Basic Chick ‘n’ Cheese
  • 2 cups cooked chickpeas, well rinsed if using canned
  • 1 cup of your favourite salsa or stewed tomatoes if preferred
  • 1/2 cup shredded cheddar cheese

———-

Heat oven to 350 F.

Simply combine chickpeas and salsa together and medium size pot on the stove.  Allow mixture to reach the ‘boiling’ point, stirring continuously.

Place mixture into 4 small ramekins (1/2 cup servings) or  2 one cup ramekins or a larger casserole dish.  Top each with cheese and place in oven for 5 minutes (this is simply to melt the cheese, the mixture will already be hot from the stove).  Switch to broil for the last minute if you wish to brown the cheese.

Enjoy this simple, nutritious meal.

Chickpeas and Cheese_chick 'n cheese

Double Chocolate Guinness Brownies

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My evil Irish twin put me up to these.

Now, before you judge him too harshly, a few things to keep in mind: these are flourless, low sugar, flavonoid rich dark chocolate brownies.  Very respectable as treats go.

And the taste?  Imagine the rich, velvety, melt-in-your-mouth moistness of chocolate torte combined with the earthy notes of Guinness and the textured crunch of pecan.  Yup. You’ll want to be putting these puppies on your St.Paddy’s Day party list!

 

Double Chocolate Guinness Brownies
  • 300 grams 75% cocoa chocolate, (3 large bars) I use Lindt
  • 1/3  cup butter
  • 1/3 cup demerara sugar
  • 1/3 cup unsweetened cocoa powder
  • 3 tsp corn starch
  • 1 tsp baking powder
  • 1/2 cup chopped pecans + a few whole ones for topping
  • 3 eggs
  • 4 ounces (1/2 cup), stout beer such as Guinness

—————–

Notes:

I made these brownies twice (all part of the sacrifices I make for my readers).  In my first batch, I used a dark Muskoka ale with caramel and chocolate notes that was lovely.  In my second batch, I made a few happy adjustments to the recipe and used Guinness.   Hard to go wrong with Guinness… but, if you can’t get your hands on it or don’t like it, any stout or dark ale is workable.

I should also say that these brownies work equally well without alcohol so it remains, as always, optional.

 

Heat oven to 300 F.

In a sturdy pot on stove set to the lowest temperature, melt butter and chocolate.

In a separate bowl, combine demerara sugar, cocoa powder, corn starch and baking powder.  Be sure to work through any lumps in the sugar and corn starch, so that the surface of the mixture is as smooth as possible.  Add chopped pecans to the mixture.
Once butter/chocolate mixture has fully melted, remove from heat and allow mixture to cool for 5-10 minutes.
Once cooling time has elapsed, add sugar/pecan mixture to chocolate mixture, whisking to combine.  Add all 3 eggs to the mixture and whisk to combine (you will notice the mixture beginning to thicken at this stage).  Add stout beer if desired to the mixture, whisking to combine.
Pour brownie mixture into a lightly sprayed 8″ square baking pan.   Smooth out surface and top with whole pecans, as desired.  Bake in oven for approximately 40 minutes, or until set.

As difficult as it may be (!), allow the brownies to cool on a rack for 30 minutes before slicing.   This allows the flourless brownies precious setting time – but don’t worry, they will still taste every bit as delicious.  If you slice into them ahead of schedule, they’ll crumble all over the place and you’ll be disappointed.

Enjoy!

Baked Eggs & Veggies To Go ~

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baked eggs and veggies to go_blog
I am often asked for quick and easy breakfast ideas for busy families on the go.  Something small, nutritive and portable for adults and children alike.

The two most common morning time challenges are lack of time and lack of appetite.

With this in mind, I have fashioned a nutrient dense, super simple recipe that can be made ahead of time and simply warmed up (or eaten cold, as desired).

These muffin sized egg & veggie bakes work well for breakfast, lunch or snack and can be easily transported to work, school or the sports field.

I used the vegetables that I happened to have in the fridge for this recipe but you can custom make whatever mixture suits you and your family best.  You could also add sliced meat to the egg mixture, as desired.

You can use regular sized muffin cups or mini muffin cups (as pictured above).

For some children, the optics of size makes a big difference.  If your child is a discerning eater, she/he may feel less overwhelmed or intimidated by a small bite sized portion than a larger portion.  You could also invite your child to choose the ingredients in these egg bites as a way of empowering them.  The more involved your child is in the process and preparation, the more likely they will be to eat their wonderful creations.  You will find that their interest and excitement for food increases with their participation.

Egg & Veggie Bakes to Go
    • 6 eggs
    • 1/3 cup milk
    • 1/4 cup plain Greek yogurt, optional but it adds quality protein
    • 1/2 cup shredded cheddar cheese
    • 1 – 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
———
Preheat oven to 350 F.

This recipe will make 6-8 regular sized muffin bakes or 20-24 mini muffin bakes.

In a medium size bowl, combine eggs, milk and yogurt if using, 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.

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.

Studies continue to support the idea that both children and adults who regularly eat breakfast outperform those who do not in cognitive function, memory, productivity, mood and physical performance.
 

Kamut Carrot Loaf with Swiss Chard, Dates and Walnut

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It’s amazing what you can work into a loaf these days (and even more impressive how good it can taste!)

 

When it comes to dark leafy greens and the powerhouse nutrients they deliver, that’s a good thing.

Many of us have heard of Kale, Swiss Chard, Bok Choy and similar greens, but are less certain about how to incorporate them into our diets.  In the raw, these greens can have a somewhat bitter taste and for some, are difficult to digest.

 

One of the easiest ways to begin introducing dark leafy greens into the diet is to incorporate them into stews, soups, casseroles and baked goods.  Simply pull apart the leaves, thoroughly wash and chop to desired size.  The cooking process transforms the coarse leaves into soft, silky bundles while the flavours mellow with the other ingredients and are not as sharply discernible.  If you and/or your children are new to these lesser known greens, you may find this a kinder, gentler approach.

 

From there, you can expand by adding these chopped greens to your morning eggs, stir fries, sandwiches, wraps, salads and smoothies.

 

 

Dark leafy greens supply a broad range of nutrients including: fibre, vitamins A, C, E, K, folic acid, calcium, iron and magnesium.  These same greens also deliver plant compounds known as phytochemicals that have disease fighting properties.

 

Here is one delicious way to enjoy them ~

 

The title may sound involved but once you have your ingredients in place, it will take you about 15 minutes to assemble.  The rest is cooking time.

 

Kamut Carrot Loaf with Swiss Chard, Dates and Walnut
  • 1 cup whole grain oatmeal
  • ¾ cup whole grain kamut flour* (substitute whole grain of choice)
  • 1/3 cup demerara sugar (substitute a coarse, dark sugar)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/3 cup pitted dried dates, chopped (substitute dried fig or prunes)
  • 1/2 cup chopped walnuts
  • 2 large carrots, peeled and chopped (about 1 cup grated)
  • 2 cups lightly packed Swiss chard, torn (substitute dark leafy green of choice)
  • ¼ cup olive oil
  • ¼ cup plain Greek yogurt
  • 1/3 cup buttermilk
  • 1 tsp vanilla
  • 2 eggs, lightly beaten
—————–

Note:

 

Kamut is an ancient, whole grain, that has a mild sweet flavour. It contains 20-40% more protein than regular wheat and is a good source of the immune-supportive antioxidant mineral, selenium. One half cup serving of kamut supplies six grams of protein (the same as an egg), and five grams of fibre.
Although a glutenous grain, kamut is often better tolerated by those with sensitivities to modern, refined wheat.

 

You can find Kamut at health food stores and in the specialty section of some larger grocery stores.

 

————

Heat oven to 350 F

 

In a medium size bowl, combine oatmeal, kamut, demerara sugar, baking soda, baking powder, cinnamon, chopped dates and walnuts.  Stir to combine.

 

In a separate, larger bowl, combine olive oil, yogurt, buttermilk, vanilla and eggs.

 

Meanwhile, combine Swiss chard and carrots in blender and blend until coarsely ground.  You should end up with about 1 + 1/2 cups of grated carrot Swiss chard mixture.

 

The gorgeous colours of nature ~ carrot and Swiss chard

Add dry ingredients to wet, mixing only until combined.

Pour batter into a greased loaf pan and bake for about 40 minutes or until golden brown and firm to the touch.

Allow loaf to cool for 10 minutes before slicing.

Hemp Hearts Avocado Salad with a Lemon-Delicious Pineapple Purée

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When I was a young girl and my parents had guests over for dinner, they would always serve the same appetizer. It consisted of a half avocado in the skin filled with my mom’s homemade vinaigrette.

My mom’s dressing was special. Not because it was fancy – with 10 kids at her feet, she was by no means a fussy cook. I liked her vinaigrette because it was mostly vinegar and I delighted in the sharp taste of this liquid and the shivers that ran through my body every time I tasted it.

Whenever I thought my mom wasn’t looking, I would dip my finger into her carefully filled avocados and revel in the taste of the sour acid (happily the guests never knew). I grew up with a penchant for vinegar and a great love for the creamy texture and delicious taste of avocado.

I’m doing something a little bit different with this version today.  I wanted to work in some delicious and nutritious hemp hearts (shelled hemp seeds) and thought they would marry well with the sweet and sour lemon-pineapple purée I have put together.

Now, before you get too excited, keep in mind that the edible part of the hemp plant contains only trace amounts of THC (tetrahydrocannabinol), the psychoactive chemical in marijuana – so, for good or for bad, you won’t be getting high off this recipe!

That said, hemp seeds are an excellent source of plant-based omega-3 fatty acids, protein and fibre.  Two tablespoons of hemp seeds contain about 11 grams of well-balanced, easy-to-digest protein.

The seeds also taste great – when compared to flaxseed and chia (which I use regularly), hemp has a more substantive, chewier texture and nuttier taste that is very appealing in a salad.

Hemp Hearts Avocado Salad with a Lemon-Delicious Pineapple Purée
    • 2 ripe avocados
    • A handful of lettuce leaves
    • 1/2 cup orange bell pepper, chopped into small pieces
    • 4 Tbsp hemp hearts
For the Lemon-Pineapple Purée
    • 1 cup pineapple, chopped (be sure to rinse thoroughly if using canned)
    • Juice of 1 lemon
———-

Notes: I have left the avocados mostly intact for this recipe. If you would like to work in more salad fixings, you can create room by scooping out some of the avocado flesh and reserving it for sandwiches, guacamole or your other favourite use. You can also surround the avocado with more salad fixings once plated, as desired.

The lemon in the purée cuts the sweet taste of the pineapple somewhat and gives it a mild sour flavour that I happen to love but if you prefer, you can diminish the amount of lemon or omit it altogether.

———-

Serves 4

Slice avocados in half and remove pits.  Line avocado cavity with a few pieces of lettuce and then add bell pepper and hemp seeds, dividing fixings among the 4 avocado halves.

For the purée, simply combine ingredients in a small blender and blend until smooth.  Drizzle over avocado and enjoy.

 

Black Dragon Cereal ~ warm coconut milk, wild rice, mango and dragon fruit {Gluten Free}

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Monday was a bumpy night – our boys have been struggling with various forms of cold and flu and our dog decided to get in on the fun sometime around 4 am.

I eventually came downstairs to start the day feeling a little less than myself.  My husband was already outside gathering the garbage for collection.  I shuffled into the kitchen to get myself a mug a java and discovered that a cup had already been poured.  I leaned over the cup to see that my Valentine had hand-drawn a heart in cinnamon… my eyes welled up.  The Buddhists would tell me that this joy was in me all along.  They’re right.  And yet, this small, brilliant gesture, illuminated my day.

————–

In celebration of the Chinese year of the Dragon, (and our own dragon baby), I couldn’t resist this little number.The coconut milk in this recipe is truly worthwhile and tastes absolutely delicious.  I like to warm it up for that extra toe curl.

The handsome dragon fruit (or Pitaya) is native to Central America and cultivated in many Asian countries including China. Reminiscent of kiwi with its dark crunchy seeds embedded in the pulp, dragon fruit is sweet, fleshy and extremely cool with its fiery red skin and green scales. This exotic fruit has notable amounts of vitamin C, phosphorus and calcium. It should give slightly when gently squeezed for ripeness.

Black Dragon Cereal (Gluten Free)
  • 1 cup wild rice
  • 1 + 1/2 cup coconut milk
  • 1/2 mango, diced
  • 1/2 dragon fruit, diced
  • Handful of nuts for topping
——————

Notes:

You can cook the rice in advance of eating this cereal.  Simply reheat in the morning.

If you are concerned about the calories in coconut milk, you can substitute part of the coconut milk with cow’s milk, rice milk, almond milk or soy milk.  You can also cut the coconut milk with water if preferred.

—————–

Serves 4

Cook rice on stove top according to package directions (generally 2 cups of water to 1 cup of rice; allow water to boil and reduce to simmer for approximately 40 minutes).

 

In the meantime, warm coconut milk (or milk mixtures) in a small sturdy pot on stove.

 

Divide cooked rice among 4 bowls and top with warm coconut milk and diced mango and dragon fruit. Add nuts as desired.

Dragon Fruit

The interior of dragon fruit with crunchy black

seeds similar to kiwi in taste and texture

Slicing – or should I say slaying – the dragon

 

All Natural Frozen Banana-Lemon Cream

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If you’re craving ice cream but are looking for something healthier without the binders, fillers, emulsifiers, artificial flavours, trans fats and fake sugars, you will love this all natural frozen banana-lemon cream.

[insert: have you ever read the nutrition facts label on a low fat/sugar ice cream product?  Truly scary].

This is a gorgeous dessert, or snack, that has a creamy taste and texture similar to soft ice cream without all the non-foods.

I have prepared a non-dairy/vegan version today but you could easily substitute cow’s milk, as desired.

All Natural Frozen Banana-Lemon Cream
  • 3 frozen bananas
  • 1 – 2 cups almond milk
  • Juice of 1 lemon
  • Zest of 1 lemon + more for topping
  • 2 tsp vanilla
  • 2 Tbsp agave nectar
  • A few slivered almonds for topping
—————-

Notes:

 

This dessert tastes best eaten freshly made.  If you make it ahead and try to freeze it, it will become rock hard.  If you refrigerate it, it will lose it’s cold ice cream texture and become more life a mousse (still good tasting but not an ideal texture).

The amount of almond milk will vary depending on the size of the bananas you are working with and your preferred consistency.

Frozen bananas do not release as much sweetness as fresh, ripe bananas.  You can work with this by adding naturally sweet tasting spices such as cinnamon, nutmeg, clove or cardamon, or a touch of natural sweetener – such as: agave nectar, demerara, muscovado, palm, turbinado or stevia – as desired.

—————-

Place peeled bananas in freezer overnight (allow 24 hours).  If you expect to leave the bananas in the freezer for more than 24 hours, it’s best to keep peels on to protect against freezer burn.

Remove bananas from freezer and place in the blender.  If bananas still have peels on, use a knife to carefully remove peel (you may need to let them sit out at room temperature for 10 or so minutes to be able to get through the frozen peel).

Add remaining ingredients to blender along with bananas – beginning with 1 cup of almond milk – blending until smooth and gradually adding more milk until desired consistency is achieved.

This recipe will make approximately 4 cups of frozen banana lemon cream.

Enjoy.

Oven-Baked Sweet Potato & Parsnip Chips

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So here I was, thinking that I was the only one who had a thing for parsnip.

Little did I know, there’s a whole world of parsnip lovers out there, including my good blogging buddy Charles over at Five Euro Food, who posted a dazzling post on fried parsnip chips within a few hours of my waxing philosophical about the little white root.  Who knew there was so much collective affection for this humble (yet extraordinarily tasty) vegetable?

Here’s some other exciting news.  I bought a kitchen gadget.  Need more?  It actually works.  I tend to shy away from gadgetry because I generally have a sneaking suspicion that I can do a better job with my hands, and that the gadget will just end up occupying space until I finally get around to putting it out at our annual garage sale.

But let me just say, this hand-held mandoline was worth every penny.  A mandoline is a fancy name for a slicer – but it’s the speed, precision and efficacy of the slice that will have your head spinning.

Just have a look at these paper-thin puppies.

C’est pas beautiful ca?  It took me about 10 seconds to slice these parsnip chips and there is no way in the good heavens that I could ever slice that quickly or thinly, with my hands.  So I am completely at peace with my purchase.

In case you’re interested: Good Grips Hand-Held Mandoline Slicer by Oxo – it cost me $23.99.  Worth all of it and more.

Ok, on to the recipe.

Oven-Baked Sweet Potato & Parsnip Chips
  • 2 sweet potatoes
  • 2 parsnips
  • 2-4 Tbsp olive oil
  • Seasonings as desired (I used sea salt, cracked pepper and chili)
————-
Heat oven to 275 F.

Thoroughly wash exterior of sweet potatoes and parsnips.  Leaving skin on (where plenty of nutrients reside), set your mandoline to the thinnest slice setting, and proceed to slice the 4 vegetables (it will take only a couple minutes).

If you do not have a mandoline, choose a nice sharp knife and aim for the thinnest slice possible.

The advantage of the paper-thin slice is that it ends up curling – much like a chip.

The disadvantage of the super thin slice, if there is one, is that the vegetable becomes almost translucent and loses some of its beautiful colour when baked.  If your slices are slightly thicker, you will retain some of this colour.

Place your potato and parsnip slices together in a large mixing bowl.  Add olive oil and whatever seasonings you like: cumin, chili, coriander, curry, paprika, pepper, rosemary, sea salt, thyme, etc.  Mix together with a spoon or your hands to combine.  You want to have enough oil on the veggie slices to prevent sticking but not too much such that it will give rise to sogginess.

Lay the slices out on a foil lined baking sheet such that they are not touching (if they overlap, they will remain soggy and they won’t crisp up).  You may need to use a couple baking sheets.

Cook veggie chips for about 35 minutes, or until they are nice and crispy, flipping them over around the halfway mark.  You will want to keep an eye on them to ensure that they are not over-cooking (oven temperatures and cooking times will vary depending on thickness and size of slices, etc.).

A perfect, all natural, game day munchy ~ enjoy!