Inspired Edibles

~ wellness, wonder, words ~

Apple Buttermilk Muffins

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Since I know you’ve been missing my muffin recipes (that, and the fact that my boys returned to school this week), I busied myself making apple buttermilk muffins this weekend.

I think you’ll like them.  They have a rustic, textured exterior thanks to the whole grains and a moist, full-flavoured interior with only a third of a cup of unrefined sugar.

 I will be revisiting this recipe in a special upcoming post on January 23rd – so stay tuned…

 Meantime, I was moved to resurrect my Snow Patrol CD yesterday morning. I caught these guys opening for U2 in Toronto a while back.  They rocked the city silly.  Here’s one of my favourite tracks from the spirited Irish band: just say yes.

Apple Buttermilk Muffins (wheat free)
  • 1 cup whole grain oatmeal
  • 1 cup spelt flour
  • 1 + 1/2 apples, peeled and quartered (6 quarters)
  • 1/2 cup plump golden raisins
  • 1/3 cup palm sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 2 egg
  • 1/2 cup buttermilk
  • 1/4 cup olive oil
  • 1/4 cup unsweetened apple sauce
  • 1 tsp vanilla
—————–

Heat oven to 400 F.

Cut five apple quarters into small dice and cut remaining quarter into 12 thin slices for garnish. (Note: I used the better part of an apple in the recipe pictured for my ‘thin’ slices – they’re more like chunky pieces).

In a large bowl, combine: oats, spelt, raisins, palm sugar, baking powder, baking soda and cinnamon.  Mix in the diced apple.

In a separate bowl, whisk together: eggs, buttermilk, olive oil, apple sauce and vanilla. Add wet ingredients to dry mixing only until combined.

Divide batter among 12 muffin cups topping each with an apple slice from reserved quarter. Bake until muffins are beginning to brown around edges and are firm to the touch – 16 to 18 minutes.

Allow muffins to cool slightly before enjoying.

Blackberry Mango Salsa Salad with Ginger Lime Vinaigrette

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I had originally intended on posting my favourite mango salsa but it was nearing noon when I began assembling this recipe and I just knew fruits and veggies alone weren’t going to cut it for lunch.  So, I mixed in some plump chickpeas for protein and fibre and was delighted with the result. 
Chickpea, an otherwise ordinary looking legume, has an outstanding nutrition profile and excellent culinary versatility.  In this salad, the chickpeas absorb the flavour of the ginger lime dressing beautifully, hitting the high notes when mixed in with cumin and cilantro.  The solid, buttery texture of chickpeas also adds depth and satisfaction to the meal.
Blackberry Mango Salsa Salad with Ginger Lime Vinaigrette:
For the Salad:
  • 1 mango, peeled and diced
  • 12 or so fresh blackberries
  • 1/2 cucumber, partially peeled and diced
  • 1/2 purple onion, chopped
  • 1 cup cooked chickpeas, thoroughly rinsed if using canned
  • 1/2 cup cilantro, chopped
For the Ginger Lime Vinaigrette:
  • 3 Tbsp olive oil
  • 1 Tbsp sesame oil 
  • 1 tsp rice vinegar
  • 2 Tbsp fresh lime juice
  • 1 Tbsp grated lime zest
  • 1 Tbsp minced ginger root
  • 1 tsp grainy Dijon mustard
  • 1 tsp brown sugar
  • ½ tsp sea salt

  • ½ tsp cracked pepper
  • 1/4 tsp cumin seeds

———————
Serves 2
Assemble salad ingredients together in a serving bowl or on individual plates.
Combine vinaigrette ingredients together in a container with fitted lid. Shake well. Taste and adjust seasoning as desired before drizzling over salsa salad.
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For the love of Chickpeas:
A half cup serving of cooked chickpeas (also known as Garbanzo beans), provides over 6 grams of dietary fibre and 7 grams high-quality vegetable protein. This same serving size also provides 35% of an adult’s daily requirement of folate and over 40% of the daily requirement of manganese.

How to cook Chickpeas:

Soak desired quantity of beans overnight. In the morning, drain the water and replace it with fresh, cold water for cooking. Place on stove and bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape, and leave to cook for up to 90 minutes, or until tender.

Grain Free Lemon Rosemary Pancakes

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If you enjoy the taste of pancakes but prefer to skip the heavy carbohydrates, you’ll want to give these savoury delights a try.

Wheat free and gluten free, these pancakes are packed with health building nutrients.  They also happen to taste great and are easy to pull together.

Grain Free Lemon Rosemary Pancakes
  • 1/2 cup ground flaxseed
  • 1/2 cup ground almonds
  • 1/4 cup chia seeds
  • 2 tsp baking powder
  • 1 tsp rosemary powder
  • 1 Tbsp fresh rosemary sprigs plus some for topping
  • 1/4 sea salt
  • Zest of one lemon
  • 2 eggs
  • 1/2 cup almond milk (or other)
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Notes:

 

You can grind both the flaxseed and almonds in a dedicated coffee grinder.  The chia does not require grinding to be bioavailable.

Most baking powders are cornstarch based (gluten free), however some may be wheat based – be sure to read the list of ingredients if you wish to cook gluten free.

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In a large mixing bowl, combine: flaxseed, almond, chia, baking powder, rosemary powder, rosemary sprigs and sea salt.  In a separate bowl, whisk together: eggs, milk and lemon zest.  Add wet ingredients to dry mixing until combined.  Allow mixture to sit for 5 minutes and then drop by 1/4 cup full onto a skillet greased with olive oil.  Allow pancakes to cook on one side before flipping to the other side.

Enjoy with a drizzle of fresh lemon juice and a dollop of plain yogurt as desired.

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Spotlight on Flaxseed:

 

Here are some of the nutrient highlights of this oil-rich super seed:

 


Fibre. Ground flaxseed is an excellent source of soluble fibre – the kind attributable to lowering LDL levels (or “bad” cholesterol). The fibre component is also what makes flax highly effective at escorting waste products out of the body. Be sure to drink plenty of water as you increase dietary fibre to ease transit otherwise, ironically, it can have a constipating effect.

Lignans. Flaxseed contains lignans, plant compounds believed to protect against breast cancer. While the exact mechanism is unknown, a leading theory is that lignans exert a weak estrogen-like effect in the body tying up estrogen receptors from the more potent form of estrogen made in a woman’s body. Experts believe that the longer breast tissue is exposed to estrogen made in the body, the greater the chance for cells to become cancerous. Lignans in flax may also inhibit the action of enzymes that are involved in the body’s production of estrogen. Researchers have demonstrated that giving women as little as 1 or 2 tablespoons of ground flaxseed a day can diminish circulating estrogen levels. Preliminary studies conducted on animals and men suggest that a flaxseed-enriched diet may also help prevent prostate cancer.

 

Plant-based Omega-3s. Flaxseed contains linolenic acid (ALA), a plant-based Omega-3 fatty acid that has been linked to heart health.

 

Avocado Pear Soup with Beet Greens and Cauliflower

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I was going to say that this is the best tasting soup I’ve had this year (but realized that wouldn’t be particularly impactful).  So, let me just say that this soup is delicious – and great for you!

As promised, it uses up the beet greens leftover from the Beet and Apple Cucumber Tonic recipe, as well as some of the fresh parsley.

It has a silky smooth consistency with a gentle sweetness from the pear and a satisfying taste and texture from the avocado.

I didn’t detect any hint of bitterness from the greens and our boys gobbled it up without hesitation, both declaring they loved it. I’m quite certain anyone you serve it to will have no idea it contains two cups of beet greens (not to mention three cups of cauliflower*…).

In other irrelevant musings, and this may just be a flash in the pan, but I find myself irrepressibly attached to this song from Mads Langer (Vampire Diaries).

Avocado Pear Soup with Beet Greens and Cauliflower

  • 1 large onion, peeled and chopped
  • 3 generous cups cauliflower florets
  • 2 cups loosely packed beet greens, roughly chopped
  • 2 avocados, peeled and roughly chopped
  • 2 large ripe and juicy pears, cored skin left on and roughly chopped
  • 3 1/2 cups (900 mL) chicken or vegetable stock
  • Handful of parsley
  • 1 tsp coarse black pepper
  • Seasonings to taste

———————–

In a large skillet set over medium-low heat, sautée onion in some olive oil until translucent (about 3 minutes).  Add cauliflower and pear to skillet, sautéing for another 5 minutes or so.  Add chicken or vegetable stock to skillet followed by beet greens and parsley, mixing ingredients to combine.  Allow mixture to come to a boil, reduce heat to simmer and cover – allowing fruit and vegetables to soften for approximately 12 minutes in the skillet.

Remove skillet from heat.  Working in batches, if necessary, add soup to blender along with avocado and blend until smooth.  It should have the consistency of purée – you can adjust the thickness by adding water or more stock as desired and season to taste.

The soup tastes best eaten freshly made.

Serve with a dollop of plain yogurt if you wish or on its own.

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Spotlight on Cauliflower:

Cauliflower, along with its other cruciferous friends (broccoli, cabbage, collard greens, kale, Brussels sprouts), 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 eliminate cancer-causing substances by regulating our body’s detoxification enzymes (more liver support). A significant body of evidence suggests that a regular intake of cruciferous vegetables, helps guard against many types of cancer.

In addition to its cancer fighting properties, cauliflower is also a good source of vitamin C, vitamin K, folate and fibre.

Cleansing Beet Juice

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beet juice and bone health

Happy 2012 to All from Inspired Edibles!

As we welcome in the New Year, I thought it might be particularly timely to share some fresh ideas on clean eating.

January is an ideal opportunity to take stock in our health and get ourselves grounded in some health-building routines.

To kick things off, I’m featuring foods that minimize inflammation in the body and help support our liver (that wonderful organ that works so hard to clear toxins from our blood – our body’s true detoxification agent). Virtually every nutrient we consume, is filtered through our liver and transformed into a biochemical form that our bodies can use.  When we bombard our livers with non-foods and drugs of various kinds (including alcohol), we risk overburdening this vitally important organ and undermining its ability to function optimally for our health and wellness.

Today, we are giving our bodies a well deserved boost by celebrating the benefits of glorious beets in the company of some other powerhouse nutrients.  And, here’s some even better news, you won’t need a juicer to make it happen!


Nutrient Profile:

Beets are a particularly excellent source of folate and potassium and a good source of manganese, fibre and vitamin C – nutrients that have been shown to help protect us against heart disease, birth defects and certain forms of cancer.

Don’t throw out the greens!
 

Beet greens, for their part, are an excellent source of vitamin K as well as a good source of magnesium, iron and potassium.  They are also an outstanding source of lutein, an antioxidant that helps shield our eyes from free radical damage serving to protect us against macular degeneration and cataracts.

Beet greens can be easily incorporated into soups, stews, salads and stir fries.

Anti-inflammatory, Healthy Aging and Liver Support:

The pigment that gives beets their gorgeous purple-red hue is also responsible for many of the vegetable’s health benefits.

Beets contain betaine, a natural compound that has been shown to reduce the growth of many types of cancer cells.  Betaine also acts to shield cells from aging by helping protect the liver from chemical damage and reducing inflammation in the body. Congestion throughout the body and a sluggish liver can contribute not only to fatigue and discomfort, but also to weight gain, especially in the abdominal region.  Abdominal fat, in turn, sets the stage for a cascade of inflammatory processes throughout the body which many health care practitioners now believe may be the root of disease.

There are also natural nitrates found in beets that function to improve blood flow to the brain. This mechanism assists in supporting cognitive function and reducing the risk of age-related dementia by enhancing the delivery of oxygen and nutrients to the brain.

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Beet and Apple Cucumber Refresher
  • 1 generous cup cooked and sliced beets, roasted or well rinsed from a can
  • 1/2 cup cucumber, chopped
  • 1 happy looking apple, peeled, cored and chopped
  • Juice of one lemon
  • Handful of parsley
  • 1/4 cup water or to desired consistency
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Notes:
  1. Be sure to keep your beet greens and left-over parsley – we will be using them in another recipe later this week;
  2. The apple lends just the right amount of natural sweetness to this drink but, if you like, you can add a tsp or so of unpasteurized honey or agave to the mix;
  3. If you choose to roast the beets, you can do so using this method.

Combine beets, cucumber, apple, lemon juice and parsley together in a blender.  Add water and blend – beginning with 1/4 cup and slowly adding more – until ingredients are smooth and desired consistency is achieved.

Serves 2

 

Oven Roasted Rosemary Ricotta

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I was so excited the afternoon I came across Sally’s Simple Appetizer, that I was compelled to make it almost immediately.
I served the baked ricotta fresh out of the oven as a snack for my sons when they arrived home from school (I may have had a bite or two myself).
Warm, soft, delicious and satisfying, the dip was greeted with rave reviews (swoons actually).
The recipe can be adapted to suit any taste preference. The version I put together took me about 7 – maybe 8 – minutes to prepare.
A colourful, wholesome holiday appetizer in a flash (and I know none of us are looking for those…).
Oven Roasted Rosemary Ricotta
  • 1 container smooth ricotta cheese
  • 3 Tbsp sliced Kalamata olives
  • 2 garlic cloves, minced
  • 1 tsp dry rosemary (or 2 Tbsp fresh chopped rosemary)
  • 1/4 tsp hot chili pepper flakes or to taste
  • 1/4 tsp sea salt
  • 1 tsp olive oil
—————–
Heat oven to 350 F
Place all ingredients together in a suitably sized bowl and mix to combine.  Transfer ingredients into an oven proof dish.
Sprinkle top of cheese mixture with a little rosemary, chili flakes and sea salt.
Bake in the oven for approximately 30 minutes or until cheese mixture is warmed through and starts to bubble around the edges.
Remove from oven and drizzle with a tsp of olive oil.
Serve warm with an assortment of sliced fruits and vegetables.
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This recipe is adapted from Sally’s Baked Ricotta at Bewitching Kitchen.
Thanks Sally!  Our family really enjoys this one.

 

Roasted Cauliflower, Seared Butter Mushrooms and a pretty great visit –

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I recently visited my mom in the Laurentian mountains of Quebec.  I like to deliver her Christmas treats in person and spend some time together before our nuclear family hunkers down for the holidays.

Although there wasn’t much snow to speak of, there were plenty of bright lights and decorations strewn about, and a general feeling of Christmas in our bellies. 

We ate French onion soup at our favourite crêperie in Saint-Sauveur, got our hair cut (ok, I got a hair cut and my mom graciously accompanied me), and cuddled up in our pjs to watch Christmas specials in front of the fire.

My favourite part of the visit though, was cooking dinner together.  We don’t get to do that very often and it’s pretty memorable when we do.  Not because it’s grand by any stretch, but because we’re together. I had brought some shrimp along and mom picked up some great looking produce for the visit: cauliflower, mushrooms and two huge pomegranates.  While I stir-fried the shrimp, mom looked after seeding the pomegranate (doing a mighty fine job I might add, not nearly the mess I typically create). 

 I had the cauliflower ready to go in the oven and thought I would add the mushroom to the roasting pan when I noticed mom already had them going on the stove-top.  Now I’ve probably been using olive oil in frying for at least a decade.  My mom, like many long-living French Canadian women before her, uses butter. 

Well, if those mushrooms weren’t the best darn things I had ever tasted…

I’ll never forget them. Merci Maman.

Roasted Cauliflower with Seared Butter Mushrooms and Pomegranate

  • 1 head cauliflower, chopped into bite-sized pieces
  • 1 generous cup button mushrooms, sliced fairly thin
  • 1 pomegranate, seeded
  • 2 tsp butter
  • Drizzle of olive oil
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • Sea salt & black pepper to taste
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Note: I wouldn’t underestimate the pomegranate in this recipe. I am always amazed by the flavourful, juicy crunch they bring to dishes despite their tiny size. So delicious! 
 
 
Heat oven to 400 F.
 
 
Spread cauliflower out on a baking sheet.  Drizzle with olive oil and then sprinkle with onion and garlic powder.
 
 
Roast in oven for 20 minutes.
 
 
Meanwhile, warm a skillet (preferably cast iron) over medium/high heat – add butter and then mushrooms – sprinkle with sea salt and pepper and toss for about two minutes or until a nice browning develops.
 
 
Combine roasted cauliflower, warm butter mushrooms and pomegranate together and enjoy as a delicious side to any meal.
 

Minted Strawberry-Rhubarb Clafoutis

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Clafoutis is a simple and delicious French dessert that has many taste and texture variations.

It is traditionally made with cherries and milk (or cream), and has a texture that falls somewhere between a cake and a custard.

In this variation, I have chosen to use yogurt which gives rise to a slightly denser clafoutis compared to the puffier full milk or cream versions.

It is very lightly sweetened, drawing its flavour principally from the strawberries, mint and vanilla – making it a refreshingly light dessert choice for the holidays.

Minted Strawberry-Rhubarb Clafoutis

  • 2 eggs
  • 2 tsp pure vanilla extract
  • 2 Tbsp butter, soft
  • 3 Tbsp vanilla sugar (substitute other)
  • 1/2 cup whole milk
  • 1/2 cup Greek yogurt
  • 1/2 cup flour (yes, I use whole grain)
  • 1/2 cup chopped rhubarb
  • 12 or so fresh strawberries, sliced in half or chopped into smaller pieces
  • 6 or so fresh mint leaves, chopped – plus a few pieces for decorating
  • powdered sugar for dusting

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Note: Clafoutis can be baked in a pie plate, baking dish or smaller individual dishes/ramekins.  This recipe was baked in four small dishes.

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Preheat oven to 425 F

Using electric mixer, blend eggs, vanilla, 1 Tbsp of butter and sugar in a bowl for about 2 minutes.  Add milk, yogurt, flour and chopped mint, mixing until combined.

Meanwhile, grease the interior of your baking dish/dishes with the remaining butter, being sure to coat the bottom and sides (cooked egg is sticky business).

Add strawberry and rhubarb pieces to buttered baking dish or divided among dishes – (you can use large segments (as pictured above) or chop the strawberries into smaller pieces (pictured below) –

Pour mixture over strawberries and rhubarb in singular baking dish or divided among baking dishes.

Place in oven and bake for 20-25 minutes, until clafoutis is puffed and golden around edges.

Remove clafoutis from oven and allow it to cool on a rack before enjoying with a dollop of fresh cream.

Yes, I made two different versions for you
(except I ran out of mint on day two – this is flat leaf parsley ;0)

 Notice how the strawberry-rhubarb bleeds into a pool of deliciousness
I forgot to butter the dishes on both occasions
Baked egg is a mess to clean up…
Which version do you prefer – big strawberry pieces or small?

Simple and Delicious Smoked Salmon Canapés

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salmon cucumber appetizer_blog

As recently confessed, I have a mild tendency (cough) to become elevated around the holidays.

So, you can imagine my excitement when I happened to make these little festive appetizers on the day that we had our very first snowfall…

Yes indeed. It was a thing of beauty.

We woke to white – ground covered and branches hanging heavy.  Our golden bouncing in the soft morning light, tail in motion and squeals of delight.  (Our cat, managing to remain somewhat less moved).  Two boys off to school in boots and broad smiles – waiting to turn the corner before throwing their first snowball.

These are the days.
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Since there does not appear to be any shortage of appetizers served on (or with) bread, I wanted to provide some alternatives.

This is a low glycemic load appetizer that is extremely easy to pull together and full of nutrients.  If my doggie could talk, she would also tell you that they are delicious. How do I know this?   Because it took her about 4 seconds to demolition the entire tray while I turned my back to upload these photos (arghh….).

These bites would also make a nice option for anyone on a wheat or gluten restricted diet.

I hope you and your guests enjoy them as much as Stella did!
Simple and Delicious Smoked Salmon Canapés
  • 250 grams smoked salmon
  • 1 English cucumber
  • 1/2 cup plain Greek yogurt
  • 1 Tbsp lemon zest
  • 1 Tbsp fresh dill, chopped
  • A few slices purple onion for topping and decorating
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Makes about 20 canapés

 

Slice cucumber on a slight angle – about 1/4 inch thick.  Place a piece of smoked salmon on each slice, rolling it in slightly.

In a small bowl, mix together yogurt, lemon and dill.
Drop small dollops of yogurt mixture over salmon and top each with a few pieces of purple onion, as desired.  You can also add capers if you wish –
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Jamaican Plantain Soup with Persimmon – An Aromatic Delight

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Bold and aromatic, this Jamaican inspired soup is full of thermogenic spices that will warm your tummy while it nudges your metabolism.

Although it is more conventionally teamed up with lunch or supper, I ate it for breakfast this morning and can attest to its deliciousness even at that odd hour.

The persimmon has nothing to do with Jamaica – it was just staring at me with a gorgeous orange glow and I simply couldn’t resist it’s soft, juicy, sweet flesh in this dish.  Known for its many medicinal uses, this native Chinese fruit is also rich in nutrients including beta-carotene, vitamin C and fibre.  Persimmon is at its best from October through December.

Jamaican Plantain Soup with Persimmon – An Aromatic Delight

  • 1 large yellow onion (the basis of all good soups), peeled and chopped
  • 1 large sweet potato, peeled and roughly chopped
  • 2 ripe plantains, peeled and roughly chopped (substitute ripe bananas)
  • 1 persimmon, peeled and chopped
  • 2 cups leek (substitute celery), chopped
  • 4 cups low sodium chicken or vegetable stock plus additional water if needed
  • 1 heaping Tbsp fresh ginger, grated or finely chopped
  • 1 tsp allspice powder
  • 1/2 tsp cinnamon powder
  • 1/4 tsp cayenne powder or to taste
  • 4 Tbsp fresh lime juice
  • Sea Salt & black pepper to taste

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Note:

There are plenty of suitable substitutions you can make in this dish and you certainly don’t have to go out and track down persimmon, unless you want to.  I have used green apple in place of persimmon in this soup and found it equally delicious.
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Warm a large skillet or pot on stove over medium-low heat adding some olive oil.  Sauté onion and ginger until onion begins to soften (about 5 minutes).  I like to add spices – or at least a portion of the spices – to the onion while it cooks.  The spices permeate the flesh of the onion well, making it an ideal flavour transporter.  Toss in some (or all) of the allspice, cinnamon and cayenne at this stage, mixing them around with the onion and ginger.

Add chicken or vegetable stock to the skillet along with sweet potato, plantain, persimmon and leek and bring mixture to a boil.

Reduce heat to low and simmer with the pot covered for 10 to 15 minutes until potatoes are tender.

Purée ingredients in a blender until smooth and then return to skillet/pot. Stir in lime juice and adjust seasonings to taste. You can also adjust thickness of soup by adding water or more stock as desired.

Enjoy.