Almond Mango Lassi

Our sons discovered mango lassis a couple of years ago when we were dining out at an Indian restaurant on New Year's Eve.  They were intrigued by the name of the drink and decided to each order one.  Well, it didn't take long before my husband and I were in there, tugging away on the boys' lassis, and wishing we had ordered our own.  We were struck by the freshness of the beverage and it's unique and delicious cardamom flavour.  

I have since fashioned my own twist on this Indian classic, adding fresh almond and subtracting some of the sugar. 

Each serving contains more health-building nutrients than the average North American consumes in an entire day (and then some).

 

Almond Mango Lassi

• 1 large ripe mango, peeled and coarsely chopped
• 1 cup plain yogurt, I particularly like Greek and Kefir
• 1/3 cup whole fresh almonds
• 1/4 cup milk, water or dilute orange juice
• 2 tsp agave nectar
• 1/4 tsp ground cardamom
• 4 ice cubes

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Depending on the type of blender you have, you may find it easier to grind the almonds in a coffee grinder before adding them to the blender.

Place all ingredients in a blender and blend until mostly smooth.  Adjust thickness as desired by adding more milk, water or dilute orange juice.

Serves 2

Big Little Lives

"In each little life, we glimpse the way of all things"

                                                                                    Dean Koontz

Our housemates, Blackie (he prefers Monsieur Black) and Stella

I thought I had cried all of my tears merely reading the dedication page of Dean Koontz's memoir, A big Little Life, but I was wrong.

Koontz's book is a beautiful, engaging – at times mesmerizing - tribute to his spirited golden retriever, Trixie.  Trixie lived fewer than twelve years; in this wide world, she was a little thing. But in every way that mattered, Koontz reminds us, she lived a big life.

I have not read any of Koontz's suspense novels that have made him the famous author that he is.  But this work, A big Little Life, is a stunning testament to the power of love and a soulful reminder of how small beings can, and do, forever change our lives.

I recommend this book to anyone and everyone.  It tore me apart and made me whole.

Oatmeal Peanut Butter Banana Muffins with Dark Chocolate Drizzle

Back in my teenage years in Montreal, my best friend and I would often go to a Friday afternoon fitness class together (there may have been a boy involved - I'm not sure I remember).  Following our workout, we would promptly dash to a local muffin stand and devour a giant ooey-gooey banana-chocolate chip mess (talk about eating our profits).

I haven't had a muffin from a commercial establishment in many, many years, but I still love the combination of flavours.  This version also contains peanut butter and is a tad healthier than the ones we use to eat.  I like to think that it's every bit as good!

Oatmeal Peanut Butter Banana Muffins with Dark Chocolate Drizzle

• 1 egg
• 1/3 cup turbinado sugar
• 1 tsp pure vanilla extract
• 1/4 cup olive oil
• 1/2 cup all natural peanut butter (ie: without sugar), smooth or crunchy
• 3 ripe bananas, mashed
• 1 cup whole grain oatmeal
• 1 cup whole wheat flour
• 1 tsp baking soda
• 1 tsp baking powder
• 50 grams of 75% cocoa chocolate (about 4 large squares)
• handful of peanuts for topping

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Preheat oven to 400 F.

Beat egg, sugar, vanilla and olive oil together in a large bowl.  Add peanut butter and banana and beat until combined.

In a separate bowl,  mix oatmeal, flour, baking soda and baking powder.

Add dry ingredients to wet, mixing just until combined.

Divide batter among 12 oiled muffin cups.  Bake for 16-18 minutes, or until golden and firm to the touch.

Allow muffins to cool completely on a rack.

Meanwhile, heat chocolate in a sturdy pot on stove over lowest heat.  Stir to facilitate melting, then set aside to cool.  Once muffins and chocolate have cooled, take a spoon and drizzle chocolate over muffins freestyle.  Or, place chocolate, once cooled, in a small plastic bag and snip the corner - gently squeeze to apply chocolate.  There are certainly more precise ways of applying chocolate, but I'll leave that to the cake makers.

Enjoy.

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This post is dedicated to Lynn -


Photo by Trinity Nutrition

Homestyle Black Bean Quesadillas

These black bean quesadillas are the single most requested lunchbox item in our home.  Hearty, healthy and apparently delicious, my sons never seem to tire of them and their endless combinations.

You can assemble the quesadillas the night before for convenience and pan fry them in olive oil the next morning, two minutes before lift-off.  

I like to make my own black bean purée whenever possible, because even the purported low-sodium commercial varieties are saturated with salt.  This too, can be made ahead and stored in the fridge for up to a week.

We often accompany our quesadillas with salsa, guacamole and plain yogurt.

Homestyle Black Bean Quesadillas

• 1 can black beans, thoroughly rinsed
• 1 Tbsp fresh lime juice
• 2 Tbsp olive oil
• 2 garlic cloves
• Sea salt to taste
• 1 generous cup vegetables of choice, chopped
• 1/2 cup cheese of choice, if desired
• 4 large whole grain tortillas

Makes 2 large quesadillas

For Black Bean Purée:

Place black beans, lime, olive oil, garlic and sea salt in a blender and blend until smooth (or chunky if preferred).

   This black bean purée is also excellent in sandwiches

   or as a dip with fresh crudities

  

For Quesadillas:

Spread black bean purée over one quesadilla and top with assorted chopped veggies.  You can leave it at that or add cheese.  Place other tortilla overtop.

    My sons love olives...

Pan fry both sides of quesadilla in a little bit of olive oil.  (I specify 'a little bit' not because I fear fat - important distinction - but because too much oil will make the tortilla soggy - not good!).

Enjoy -



Photos by Trinity Nutrition

Blueberry Ricotta Pancakes with Lemon and Starkrimson Pear

As part of the acceptance phase of the passing of summer, I decided it would be good therapy for me to celebrate the change of season with some autumn inspired, protein-rich pancakes.

I got lucky and found some perky wild blueberries at the market, but any type of berry would work here (including frozen berries, which I frequently use, particularly when local produce is no longer available - sigh). 

There are many gorgeous varieties of pear flourishing in the fall.  This particular recipe features the radiant red Starkrimson pear.


Blueberry Ricotta Pancakes with Lemon and Starkrimson Pear

• 1 1/4 cup whole wheat flour
• 3 tsp baking powder
• 1 cup wild blueberries
• 1 cup buttermilk
• 3 eggs
• 1 tsp vanilla
• 1 cup silky ricotta cheese
• zest of 1 lemon
• 2 Starkrimson pears

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Combine flour, baking powder and blueberries in a medium size bowl, mixing gently to avoid mashing fruit.  In a separate bowl, whisk together eggs, buttermilk, vanilla, ricotta and lemon zest.

Add wet ingredients to dry, mixing only until combined.

Drop batter by 1/4 cup full onto a greased skillet set to medium/high heat.  Cook until pancakes are golden and begin to bubble around edges.  Flip pancakes and repeat on the other side.

Meanwhile, slice Starkrimson pears as desired and add to cooked pancakes. 

Serves 6-8

Photos by Trinity Nutrition

Roasted Red Sheppard Peppers with Basmati and Wild Rice

Many of you smarties spotted a novel shaped pepper in the shot of my Orange Sesame Ginger Chicken.

Long, narrow, and frequently curved, the gorgeous Sheppard Pepper is an intensely flavourful, fall classic.  With its sweet taste and thinner flesh than bell pepper, it is also ideal for roasting and stuffing (I'm not sure why, but the word 'stuffing' seems entirely vulgar to me). 

Sheppard peppers are commonly grown in Ontario but their appeal has made them a popular export commodity.  If you are unable to find sheppard peppers, any sweet pepper will work just fine (including bell pepper).

You can slit the sheppard pepper lengthwise (I think that's the conventional method), but I decided to do it a little bit differently.  The tops of the sheppard pepper are so gorgeous that I decided to clip and roast them along with the peppers.  I then filled the body of the peppers with the almond rice mixture, a bit like a stuffed pillow (or stocking out of How the Grinch Stole Christmas). 

My roasting method is also a bit unconventional, but who's counting.

Roasted Red Sheppard Peppers with Basmati and Wild Rice

• 4 red sheppard peppers
• 1/2 cup basmati rice
• 1/4 wild rice
• 1 cup natural shaved almond
• Olive oil
• Sea salt

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Preheat oven to 350 F.

Place basmati and wild rice together in a pot on stove.  Add 1.5 cups of water.  Bring mixture to a boil, add 1 Tbsp olive oil, mix and reduce heat to lowest setting.   Cover pot and simmer for 20 minutes or until water has evaporated and rice is cooked.  Remove from heat, add a touch of seasoning and allow to cool.

Meanwhile, cut off the ends of the sheppard peppers, removing interior strings and seeds.  Place body of peppers in a baking dish and drizzle with olive oil and sea salt.

Bake peppers for approximately 30 minutes or until the skin of the peppers has begun to soften. Remove peppers from oven and allow to cool. 

Once rice has cooled, add almonds and mix to combine.  Stuff peppers with almond rice mixture.

Twenty minutes or so before serving time, place stuffed peppers and pepper tops (drizzled with olive oil/sea salt) back into the oven for final roasting.

Photos by Trinity Nutrition

Roasted Beet Penne in Chipotle Spinach Cream Sauce

Warning: you may never eat another pasta dish again.

If you have not yet tried chipotle, this is a nice introductory recipe - the milk tempers the fire but the characteristic smokiness of this Mexican chili pepper still comes shining through.

You can use canned beets in a pinch for this recipe, but the flavour of the roasted variety is better.  If you toss the beets in the oven while you're doing other things in the kitchen, it's really not much of an inconvenience.  (I usually roast my vegetables first thing in the morning while I'm packing the boys lunches and doing dishes. I always roast more than the recipe calls for to have leftovers for other meals).

This is a swoonworthy pasta - the trick is not having 4 servings!

Roasted Beet Penne in Chipotle Spinach Cream Sauce



• 450 grams penne rigate, (1 box)
• 1 onion, chopped
• 3 large garlic cloves (or to taste), minced
• 1 chipotle pepper* in adobo sauce, finely chopped
• 1/4 cup 10% cream
• 1/4 cup milk
• 1/4 cup Parmesan cheese, freshly grated
• 1 cup slivered roasted beets, (about 2 medium size beets) 
• 1 bag fresh baby spinach, (about 8 cups)
• Handful of Enoki mushrooms
• Sea salt

Serves 4

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Roast beets according to directions set out here.

Sautée onion, garlic and chipotle in a large saucepan with olive oil over low-medium heat, until onion begins to soften, about 3 minutes.  Add most of the spinach along with cream, milk and cheese.  Stir ingredients until spinach has wilted and flavours have permeated.  Add a touch of sea salt, mixing to combine.

Meanwhile, cook penne al dente according to package directions.  Drain and add cooked penne to saucepan with spinach chipotle cream sauce, mixing to combine.  Add slivered beets and watch pasta take on a gorgeous pink/purple hue.

Divide pasta into serving bowls and top with a few mushrooms and fresh spinach.

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* We all have different tolerance levels for spicy food (warming: chipotle peppers are hot!).  You can start with a minimal amount (a quarter pepper for example), and test your comfort.  There are also chipotle sauces available with a less concentrated intensity than the actual pepper.


Photos by Trinity Nutrition

Orange Sesame Ginger Chicken

I don't know about you, but I'm always on the lookout for low maintenance, can't go wrong meals, particularly when we have guests over (that almost makes us sound social). 

I'm quite happy to engage in trial and error when it's just me and the plants but less inclined to do so in the company of others.  I'm also reluctant to spend the evening poring over the stove when friends are near. 

This meal can be assembled ahead of time, requires almost no tending and is rather succulent, if I do say so myself.

You can certainly make the recipe with skin-on chicken and get spectacular results (the trick is to try and get good results without the skin!)

My husband declared this meal to be 'delightful' (and, as much as I have tried to cajole similar responses from him in the past - on a broad variety of topics I might add - he is not one for insincere flattery), so I take that as a good sign for this dish.  Hope you enjoy it too.

Orange Sesame Ginger Chicken

• 24 boneless, skinless, chicken thighs
• 1 cup pure orange marmalade, low sugar 
• 1/2 cup orange juice (mixed/dilute not from concentrate)
• 1 heaping Tbsp fresh grated ginger
• 1 Tbsp sesame oil
• 1 Tbsp soy sauce
• 1 tsp chili garlic sauce
• 2 Tbsp brown sugar
• 1 large naval orange, sliced and cut in half

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Preheat oven to 350 F.

Place chicken thighs, side-by-side, in a large roasting dish.

In a small bowl, whisk together: orange marmalade, orange juice, ginger, sesame oil, soy sauce and chili garlic sauce, until well combined. 

Spread the sauce over chicken thighs and bake in oven for 30 minutes. 

Remove chicken from oven and add orange slices, mixing to combine with chicken.  Sprinkle brown sugar over thighs and return to oven for another 25 minutes or until chicken has cooked through.  For the last 5 minutes of cooking time, finish thighs under the broiler (watching carefully), to get a nice golden hue. 

Spoon some of the sauce over chicken when serving and add a slice or two of orange.
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Recipe adapted from Amy's wonderful Apricot Chicken at Elephant Eats


Photos by Trinity Nutrition

Coconut Mango Popsicles with Sweet Basil

I know, I know...

I was suppose to move on from summer but here's the thing, the sun's been shining all weekend and my neighbour gave me a gorgeous bundle of lush, fragrant basil from her garden that sent me into happy head mode.  Before I knew it, I was fantasizing about Thai inspired ice cream popsicles.  Quite helpless to change the circumstances, you see.

These are so yummy, I think you'll agree.  And, beauty of all beauties, you don't need an ice cream maker!!

Coconut Mango Popsicles with Sweet Basil

• 1/2 cup natural vanilla ice cream
• 1/2 cup plain Greek yogurt
• 2 cups fresh or frozen mango pieces
• 1/3 cup unsweetened coconut shavings
• 6-8 fresh basil leaves, or to taste

Place all ingredients in a blender and blend until smooth. You may need to add a touch of milk or water if the mixture is too thick.  Fill popsicle moulds with mixture and place in freezer for 4-6 hours.

Makes 6-8 popsicles depending on size of mould

Happy Sunday -

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Photos by Trinity Nutrition

Rose Hip Vanilla Bean Parfait and so long summer...

Without descending into the depths of the maudlin Irish (which I am firmly capable of), let me just say that I will miss summer.

As a Montrealer, the beautiful beaches of Maine were our closest foot into the Atlantic ocean.  I have many extraordinary memories of this part of the world, including travelling caravan style with a gaggle of university girlfriends - sun drenched days, lobster butter covered chins, midnight dips and the Kennebunk Police knocking at our door warning us to 'keep it down' (I was not involved. Promise).  Then there was the summer that I stalked George H. W. Bush and his granddaughters at a video store, but I digress...

My husband and I have kept up the East Coast tradition with our family, typically heading down the week before the boys start school as our final summer hurrah.  Sigh.

The view we woke up to every morning from our cottage. Rough.

Our sons could dig in the sand all day

It's just them vs. the forces of nature

They build, fortify and defend with everything they've got (boy thing)

More building.  This time, Chichen Itza

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Maine Food

There are many culinary delights associated with Maine, including wild blueberries, clams, mussels, oysters, scallops (my favourite) and of course, lobster - which we savoured hibachi style this year - fantastic!

Something else we just love though, are the gorgeous rose hips that grow wild all along the coast.  My sons were so taken by them, and their tart-sweet taste, that they asked me to create a post about them; so here we are.

Rose Hip Vanilla Bean Parfait ~ a sweet summer goodbye

• 1 cup rose hips, seeded (if you wish) and cut in half
• 1/2 cup water
• 2 Tbsp vanilla sugar (substitute brown sugar)
• 2 vanilla beans, split lengthwise (substitute 2 tsp pure vanilla extract)
• 2 star anise
• 1 cup plain Greek yogurt
• 1 tsp agave nectar

Makes 2 large parfaits
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   Rose hips are an excellent source of Vitamin C

Rinse rose hips thoroughly and discard ends.  Cut rose hips in half (remove seeds if desired), and place in a pot on stove.  Add water, sugar, vanilla bean and star anise.  Bring to a boil and then reduce to lowest setting.  Simmer for about 12-15 minutes.  Discard anise and most of vanilla bean, reserving a wedge for garnish.  Using a potato masher, mash soft rose hips, mixing the pulp with the rest of the syrup.

In dessert glasses, alternate yogurt and rose hip syrup, adding a touch of agave nectar.

Note: I enjoy foods warts and all, but if you prefer, you can discard the tough seeds in the rose hips prior to cooking. 

Another Note: Followers living in Ottawa can see rose hips growing along the various Canal pathways.

Rose hips are the fruit of the rose plant

they appear in brilliant orange-red all along the seacoast

forming in the spring and ripening in late summer

Photos by Trinity Nutrition

Red Quinoa with Dates, Pine Nuts and roasted Butternut Squash

Butternut squash is my favourite autumn vegetable (oh dear, I admitted we're moving away from summer).  The roasting process intensifies the flavour of this delicious harvest squash, making it absolutely irresistible - not to mention full of nutrients, including beta-carotene, vitamin C, potassium, fibre and folate.

I like serving health building quinoa alongside a meal as a substitute for the customary rice or potato.

Red Quinoa Salad with Dates, Pine Nuts and roasted Butternut Squash

• 1 cup red quinoa, rinsed
• 1 medium size butternut squash, roasted and cubed
• 1/3 cup dried pitted dates, chopped
• 1/4 cup pine nuts
• 2 green onion, chopped

For the Roasted Butternut Squash:

Preheat oven to 350 F.

Cut squash in half lengthwise.  Using a spoon, remove seeds and set the seeds aside for drying (you can use them another time in a different recipe - they're delicious - or, allow them to dry and use them in this recipe instead of the pine nuts).

Cut seedless squash into smaller pieces and place in a baking dish.  Drizzle generously with olive oil and sprinkle with sea salt and cracked pepper (I also like to add other spices from time to time, such as sweet chili powder - lovely). 

Place squash in oven for about 35 minutes or until it is just tender but not overdone.  Allow squash to cool before cutting into cubes and discarding the skin.

For the Quinoa:

Place rinsed quinoa and 2 cups of water in an uncovered pot on the stove. Heat until it comes to a boil, then cover the pot and reduce heat to lowest setting for 12-15 minutes (or until most of the water has evaporated). Allow quinoa to cool and transfer to serving bowl.  Add cubed squash, dates and pine nuts to quinoa, mixing gently to combine.   Sprinkle with green onion to finish.

Serves 4-6

Photos by Trinity Nutrition

Orange Chocolate Pâté

I admit it. I love chocolate.  And I eat a little bit of it almost every day.  

Do I feel guilty?  Not at all.

Satisfying and delicious, dark chocolate is rich in flavonoids, a phytochemical with antioxidant, anti-inflammatory and anti-clotting properties.  Research suggests that flavonoids may help protect our hearts by lowering blood pressure and reducing LDL cholesterol levels.

The health benefits of chocolate are, however, limited to dark chocolate, which contains the most flavonoids.  Dark chocolate has approximately four times as many flavonoids as milk chocolate, while white chocolate has none.

To maximize dark chocolate's health benefits, choose a minimum 70% cocoa content (the greater the percentage of cocoa solids in chocolate, the more flavonoids it contains) and keep in mind that a little goes a long way.  Moderation is the key. 

This no-bake silky pâté is a beautiful treat.  I hope you enjoy it -

 Orange Chocolate Pâté 

• 300 grams (or 3 large bars), 75% cocoa chocolate
• 1/4 naval orange, skin-on and cut into thin pieces of varying shapes and sizes
• 1/4 cup butter 
• 1/4 cup 10% cream
• 1 Tbsp granulated sugar
  

Line the bottom and sides of a small (6 x 3.5 inch) loaf pan with a large piece of plastic wrap, letting wrap hang over sides of pan.  Place some pieces of orange and orange zest on bottom of plastic wrap in random fashion.

Meanwhile, melt chocolate and butter in small sturdy pot on lowest setting on stove .  Add cream and mix until combined.  Remove chocolate from heat. 

Pour half of chocolate mixture into loaf pan over orange segments.  Tap pan down gently a few times on counter top to allow chocolate to fully settle over oranges.  Add a few pieces of orange over chocolate. 

Pour remaining chocolate mixture over this second layer of orange segments.

Refrigerate pâté until firm, about 6 hours.  Lift pâté out of pan by pulling up on wrap and gently remove wrap to reveal your orange chocolate pâté.

Slice pâté into thin wedges and enjoy. 




Be sure to store pâté in fridge.

You might also like our family favourite: Chocolate Clusters

Photos by Trinity Nutrition