Blueberry Bliss Breakfast Bars (Raw, Vegan, Gluten Free, Refined Sugar Free)

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

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

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

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

Here's to your morning glory!

Blueberry Bliss Breakfast Bars

Blueberry Bliss Breakfast Bars (Raw, Vegan, Gluten Free, Refined Sugar Free)

• 1 + 1/2 cups 100% rolled oats 
• 3/4 cup whole almonds 
• Heaping 1/2 cup dried blueberries 
• 1/2 cup pistachios 
• 1/3 cup ground flaxseed 
• 1/3 cup walnuts 
• 1/3 cup pepitas 
• 1/4 cup sunflower seeds 
• 1/3 cup pure maple syrup or honey
• 1/4 cup unsweetened apple sauce 
• 1 cup almond butter 

Serving: Makes 16 bars

Notes:

1. Substitute any nut/seed of choice or dried fruit as desired.  Sliced apricot, cranberries, cherries, dates & fig are all delicious here.
2. Pure oatmeal does not contain gluten.  If you have contamination concerns, you can seek out certified 'gluten-free' oatmeal.

Directions:

1. Line an 8"x 8" (or so) baking pan with parchment or wax paper such that the paper hangs over the edges (the pan I used is 7" x 10").
2. Combine the first 8 ingredients in a large bowl and mix to combine.
3. Add maple syrup or honey and apple sauce and mix to combine. 
4. Add almond butter to mixture and mix until combined. 
5. Place batter in prepared pan pressing down firmly with palm of hands (or mini-roller if you have one) and distributing as evenly as possible.
6. Allow pan to sit in freezer for approximately 1 hour. 
7. Remove pan from freezer. Lift singular slab from pan by lifting up on paper. Set slab down and gently peel paper away.  Slice slab diagonally into 8 long bars and then cut each long bar in half to create a total of 16 bars.  I find these bars keep best in a sealed container/bag in the freezer.

© Inspired Edibles

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A bowl full of goodness

Try not to eat all the batter!

Press down firmly so that everything sticks together

Voila! your slab ready to be cut into bars

Monsieur Black ~ Handsome Devil! (always in formal wear ;o)

In 1945, the Dutch Royal Family sent 100,000 tulip bulbs to Ottawa 

in gratitude for Canadians sheltering Princess Juliana and her daughters 

during the Nazi occupation of the Netherlands 

Today, Ottawa showcases over 1 million tulips in its Annual Tulip Festival

Vegan "Butter" Cookies (Gluten Free) + Dessert Freedom!

I am delighted to welcome guest blogger Leanne Vogel of Healthful Pursuit to Inspired Edibles today to introduce her latest e-book, Dessert Freedom.

Dessert Freedom is a gorgeously illustrated and insightful grain-free, vegan dessert cookbook that will inspire you to unleash your creative food exploration.

If you've ever felt stuck or limited by your food allergies, Leanne has a message for you!

So, without further ado, I put you in the very capable and talented hands of Leanne Vogel:

~~~~~

Hi Everyone! I'm so super stoked to be here celebrating gorgeous food with you all. Let's get this party started, shall we?

If your food allergies and sensitivities, paired with your own self-doubts and negative thoughts are making you feel like eating happily and healthily is flat-out impossible, I have news for you – you’re not alone!

What if I told you that you didn't have to see your body as the enemy? There are endless ways that you can eat and take care of your body at the same time, and I want to help you find the unique balance that’s right for you. I wholeheartedly believe that you can overcome your vicious food relationship and learn to embrace your body’s unique needs by preparing food that makes you feel good, that makes you feel free, that sparks your Food Freedom journey.

What is Food Freedom? It’s a way of living with immense love for yourself, a way of nourishing yourself based on the intuitive cues your body provides, of defining your own eating style - one that doesn't necessarily fall into any particular set of terminology, but that fits you perfectly. It’s about celebrating your allergies, releasing your negative relationship with food and living freely.

 

In my latest e-book, Dessert Freedom, I share 20 supreme dessert recipes and 20 health-promoting techniques to help you embrace your allergies, conquer your cravings and liberate your dessert dilemma.

Dessert Freedom is a grain-free, vegan dessert cookbook on a mission. Think Tom Selleck, Magnum P.I. style. The book showcases that; even though you may be allergic to eggs, wheat, dairy, gluten, sugar, dairy, corn, soy, peanuts or nuts, living a fabulously sweet life without all of those things is so very, very possible.




To give you a little taste of the types of recipes you can expect in Dessert Freedom, I'm sharing one of my all-time favorite vegan, grain-free recipes with you today. Hold on to your hats! This guy is pretty darn delicious!

 


Hidden Gem Vegan "Butter" Cookies (gluten-free)

• 1 flax egg (1 tablespoon ground flax and 3 tablespoons of water)
• 2 1/2 cups almond flour
• 1/4 cup coconut sugar
• 1/4 teaspoon sea salt
• 1/4 cup coconut oil, melted
• 1 tablespoon vanilla extract
• 3 medjool dates, pitted, quartered and rolled into 12 little balls

~~~~~

Directions:

1. Preheat your oven to 350°F and line a baking sheet with parchment paper or a silicon baking mat. Set side.
2. Combine flax egg ingredients in a small bowl. Set aside.
3. In a second small bowl, whisk almond flour, sugar, and salt until combined.
4. In a larger bowl, combine coconut oil, flax egg and vanilla extract. Add dry to wet and mix until incorporated.
5. Separate dough into 2 balls, cover with parchment paper, and place in the freezer for 20 minutes.
6. Once complete, spoon 2 tbsp of dough in your hand and flatten, then place 1 date ball in the middle and fold the dough over top. Roll the dough in between your hands to make a ball (make sure that you cannot see the medjool date poking through), then press down to make the cookie a bit flatter. Place on the prepared cookie sheet and continue with the remaining dough.
7. Bake for 10-12 minutes or until golden.
8. Remove from oven and let cool on the pan for at least 20 minutes.

I'd love to know... Could you do with a little Dessert Freedom in your life? Do you feel controlled or restricted by food? I'd love to hear your story in the comments below!

Author bio: Leanne Vogel is a holistic nutritionist who has chosen to celebrate her allergies, overcome her food restrictions, release her negative relationship with food and live freely. You can find her living out her journey as she documents her latest adventures on her blog, www.healthfulpursuit.com.

Connect with Leanne… Facebook: healthfulpursuit Twitter:@be_healthful

7 Sensational Brunch Ideas for Mother's Day!

All things seem possible in May

                                                        ~ Edwin Way Teale

~~~~~~

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

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

And I'm in good company too.

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

So sit back, relax and enjoy the scenery. 

~~~~~

Here's to you and your radiant health!

A young mother and femivore, Sandra's food and garden photography 

together with her exquisite attention to detail will literally take your breath away 

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

Sunflower Sunset Juice by Kitchen Apparel

Recipe Here

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

of just how delicious and inventive vegetarian food can be.  

No faux meats here folks, just the real deal.

Apricot Crostini by Oh My Veggies

Recipe Here

One of the most talented recipe developers you will come across in the
food blogging world, Sonia is a constant source of inspiration and wonder.
She also happens to be a downright lovely person!

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

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

health building without sacrificing flavor. She provides a full assortment 

of recipes including a special segment devoted to kids cooking!

Strawberry Banana French Toast Casserole by Jeanette's Healthy Living

Recipe Here

One of my oldest and dearest blogging buddies, France & Joshua's no-nonsense 

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

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

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

Mango Quinoa Salad with Lime Ginger Vinaigrette by Beyond the Peel

Recipe Here

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

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

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

Raw Caramel Chocolate Pie by Koko's Kitchen

Recipe Here

~~~~~

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

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

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

---------

Serving: 

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

Instructions:

Preheat oven to 350 F.

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

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

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

We are all born of mothers ~

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

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

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

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

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

Where have you been all my life?

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

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

A beautiful thing!


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

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

~~~~

Serving: Makes 12 regular sized muffins



Notes:

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

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

Directions:

Heat oven to 375 F

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

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

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

Add wet ingredients to dry mixing only until combined.

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

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

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

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

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

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

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

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

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

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

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

~~~~

Makes 24 - 30 fudge squares

Directions:

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

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

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

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

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

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

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

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

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

Seared Chili Garlic Shrimp with Tomato and Molten Feta

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

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

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

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

Seared Chili Garlic Shrimp with Tomato and Molten Feta

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

~~~~~~

Notes:

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

Directions:

Serves 4

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

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

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

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

Remove from oven and serve with desired accompaniments.  

Revamped Greek Salad with Lemon-Tarragon Vinaigrette

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

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

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

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

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

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

I hope you enjoy it as much as we do! 

Revamped Greek Salad with Lemon-Tarragon Vinaigrette

For the Salad:

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

For the Lemon-Tarragon Vinaigrette:

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

~~~~~

Directions:

Serves 4

Assemble all salad ingredients in a large mixing bowl.

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

Distribute salad into individual bowls and enjoy.