Inspired Edibles

~ wellness, wonder, words ~

Eggs in a Basket ~ Succulent Baked Eggs in Sweet Potato

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This beautiful weather has got me all invigorated with fresh menu ideas for spring.

As the daylight hours increase and temperatures rise, many of us find that we have more energy and a renewed sense of commitment and desire to get back on track with our diets following the long winter months.

Eating seasonally provides our bodies with the right type of fuel to protect us from the environment and help keep us in balance.  It is also the most economical way to support our diet and potentially provides us with the cleanest foods as fewer chemicals are required to sustain growth.  …

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Pan Seared Prosciutto with Molten Bocconcini and Asparagus in a Balsamic Vinaigrette

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Another defining sign that spring has arrived: asparagus is on sale!

Yay spring.  So, moving forward with more yummy spring recipes, I wanted to share this little delight.

This is a simple and enormously tasty dish that you can fashion into a salad, stand alone starter or meal.  I have served it on many occasions to guests and have arrived at the happy conclusion that it’s one of those foolproof winners (love those).

If you are not familiar with bocconcini, it is a semi-soft unripened cheese, similar to halloumi, that is versatile and easy to work with.  You can only see little bits of it poking out of the prosciutto in the picture (along with those tantalizing crispy-chewy cheese sheets from the frying pan – my kids fight over those) – the bulk of the cheese is tucked under the prosciutto.

Pan Seared Prosciutto with Molten Bocconcini and Asparagus in a Balsamic Vinaigrette

For the Prosciutto Bundles

  • 250 grams (1 package) prosciutto, sliced thin
  • 200 grams (1 container) bocconcini
  • 16 asparagus spears, steamed or roasted
  • Mixed lettuce and assorted vegetables, as you wish

For the Balsamic Vinaigrette

  • 1/4 cup olive oil
  • 3 Tbsp balsamic vinegar
  • 1 tsp grainy Dijon mustard
  • 1/2 tsp lemon rind
  • 1 tsp honey
  • Sea salt and cracked pepper to taste

————–

Note: Bocconcini is shaped roughly like an egg and comes in different sizes ranging from tiny pearls to golf-ball sized mounds.  For this recipe, I used a medium sized ball about 40 mm in diameter or the size of a ping-pong ball, but you could go with whatever size suits you.

————–

Wash asparagus and cut off woodsy ends (usually the bottom inch or two).

You can either roast the asparagus at 375 F with a little bit of olive oil for about eight minutes or steam it for two minutes.  (In a recipe like this where there are already so many flavours competing for attention, I would say the roasting is less essential).

While your asparagus is cooking, cut four bocconcini balls in half for a total of eight units.

Spread one or two pieces of prosciutto out on a cutting board and top with two asparagus spears and a half bocconcini ball.

Simply wrap the prosciutto around the asparagus and cheese until you have eight compact prosciutto bundles.

Warm a large skillet with olive oil over medium heat.  Place prosciutto bundles in skillet allowing them to brown before flipping them over to the other side.   It will only take a minute or two on each side to sear the meat.  Now turn heat down to lowest setting and cover your skillet to allow the cheese to fully melt.

Meanwhile, assemble vinaigrette ingredients in a small container with fitted lid.   Close lid and shake vigorously to combine.

Prepare four plates with lettuce and mixed vegetables as desired.

Place two warm prosciutto bundles on each plate and drizzle with freshly mixed balsamic vinaigrette.

Enjoy…

Strawberry Coconut Spelt Muffins

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I’m not quite certain what it is about springtime that reminds me of coconut, but a few days of warm weather, sunshine and melting snow and I find myself gravitating towards the gentle sweetness of this beautiful, white fleshy fruit.

Happily, I’ve had an opportunity to contemplate the changing seasons and radiant sunshine this past week during our spring skiing adventure through the Eastern Townships and Vermont. Now I like a tropical vacation as much as the next gal, but there’s just something about skiing under the brilliant March sun – hatless, gloveless, coatless, heart pumping and legs burning – that’s… well, unbeatable.

Something else I love about spring are the running streams that return to life after the long, deep winter. The melting snow adds volume and momentum to their flow and it creates the most peaceful, comforting sound.  Here’s a short video of the stream that ran just outside our chalet; it was a pretty wonderful way to begin and end each day.  Be sure to play the clip repeatedly for your sleepless children.

Strawberry Coconut Spelt Muffins
  • 1 + 1/4 cup whole grain spelt flour
  • 1 cup whole grain oatmeal
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 cup Demerara sugar
  • 1 egg, lightly whisked
  • 3 Tbsp olive oil
  • 1 tsp vanilla
  • 1 cup chopped strawberries + 12 slices for topping
  • 1/4 cup dilute orange juice
  • 1/4 cup natural, unsweetened coconut milk
  • 1/4 cup unsweetened desiccated coconut shavings + 2 Tbsp
——————-
Heat oven to 400 F.

In a large bowl, combine spelt flour, oatmeal, baking soda, baking powder, sugar and 2 Tbsp of coconut shavings together in a bowl, mixing well to combine.

In a separate smaller bowl, whisk together egg, olive oil, vanilla, orange juice and coconut milk. Add chopped strawberries, gently mixing to combine.

Add wet ingredients to dry ingredients, mixing only until combined.

Divide batter among 12 lightly greased muffin cups. Top each muffin with a slice of strawberry in the center and a sprinkling of coconut shavings all around.

Cook muffins for approximately 15 minutes or until browned and just firm to the touch.

Remove tray to cooling rack and allow muffins to set for at least 10 minutes before enjoying.

Yay Spring!

The Brain-Beautiful Smoothie ~ multiple mind enhancing nutrients in one delicious drink

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I promise there is no salmon in this smoothie.

(Although I did consider dark chocolate).

We all know that eating a varied diet with plenty of fresh fruits and vegetables is one of the best insurance policies against illness but interesting too is the ongoing research that points to how certain foods are specifically protective of brain health in terms of memory support and possibly even slowing down age-related cognitive decline.

On the list of anti-inflammatory foods in this connection, are notably: fatty fish; berries; nuts and seeds; and dark leafy greens.

Fatty Fish: fatty fish such as salmon, trout, sardines, arctic char, mackerel and herring are rich in Omega-3 fatty acids that help reduce inflammation and keep the lining of brain cells flexible which in turn allows memory messages to pass easily between cells. These fats may also help prevent the build-up of the protein beta-amyloidthat can interfere with communication between brain cells.

Berries: berries are rich in polyphenols a type of antioxidant that helps protect brain cells by combating free radical damage, reducing inflammation and increasing the clearance of toxic proteins that accumulate with age. Enjoy the full range of berries, including: blueberry, blackberry, cranberry, strawberry, raspberry, acai berry, goji berry.

Nuts and Seeds: nuts and seeds offer a wide range of health protective benefits. With respect to brain health, walnut in particular, with its high polyphenol content and fatty acid profile, has been shown to reverse cognitive and motor deficits observed in rats.  A more recent and equally promising study demonstrated a significant impact on learning and memory in walnut fed rats compared to controls.  Most interestingly in the latter study, the walnut fed rodentss also exhibited a significant decrease in food intake during walnut ‘treatment’ as well as increases in serotonin levels.

Dark Leafy Greens: studies continue to show a slower rate of cognitive decline among individuals who consume higher levels of leafy greens compared to those who do not. Scientists speculate that the brain protective effect of greens is attributable, at least in part, to their Vitamin E content – an antioxidant that protects brain cells from oxidative damage and inflammation. Green stars include: kale, arugula, rapine, collard greens, spinach and Swiss chard.

The Brain-Beautiful Smoothie
  • 1 + 1/2 cup mixed berries (I used blueberry, blackberry and raspberry)
  • 1/2 banana
  • 2 cups kale leaves, hand torn into pieces
  • 1/2 cup plain Greek yogurt
  • 1/2 cup water
  • 1/3 cup walnuts
  • 2 tsp vanilla
  • 2 tsp honey or agave nectar
————–
This recipe will make two large smoothies with refills.

Wash kale leaves thoroughly and tear into pieces with your hands.

I like to gently steam my kale prior to incorporating it into my smoothies (you can simply skip this step if you prefer). I find it makes the kale softer, more supple and easier to digest and it only takes a couple of minutes to do.

Simply place washed kale leaves in a large sauce pan set to medium-low heat on the stove and squeeze water or fresh lime juice over top.

Once the sauce pan begins to heat up, cover the pan with a lid and turn the heat down to the lowest setting, allowing leaves to steam for a minute or two. Make sure the leaves do not overheat or they will burn.

The kale leaves will become softer and brighter after steaming.

Place berries, yogurt, water, vanilla, honey or agave and steamed kale into a blender or food processor and blend until kale is broken down and well integrated into the mixture.

Add walnuts and pulse again making any desired adjustments to thickness of the mixture (I like my smoothies thick and creamy and will often use a spoon to ‘drink’ them – you can dilute with water, milk or ice as desired).

My son devoured a 10 ounce glass of this delicious smoothie after school on Friday ~  yay!

I hope you and your family like it too.

Cheers to your beautiful, radiant minds!

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.