Inspired Edibles

~ wellness, wonder, words ~

Warm Sautéed Feijoa Salad in a Balsamic Beurre Blanc

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As I write this entry, sunlight is streaming in through my morning kitchen and I’m noticing a myriad of lush green feijoa, otherwise known as pineapple guava, nestled in the grass under our evergreen tree.

With today’s generous harvest decorating the landscape, you would hardly know that I just collected two full bags of the fragrant egg-shaped fruit yesterday afternoon.

My only wish is that I could ship a bucket full to each and every one of you as it’s simply not possible to keep up with our harvest.  We’ve been donating generously….

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Quinoa Tabbouleh

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I have a serious affection for fresh parsley.  And I’m not talking about the kind relegated to garnish!

Well-loved (and possibly overrated) in its dry form and woefully underappreciated in its natural form, fresh parsley will take you places the dried herb simply can’t go.  Full-bodied, bright and grassy, this vibrant green contains natural cleansing properties that make it especially refreshing and welcoming in the summer.

Playing a starring role in this garden fresh tabbouleh, fresh parsley draws out the best in sweet summer tomato, crunchy cucumber and tangy lemon.

Tabbouleh is a vegetarian dish, most often referred to as a salad, of Levantine origin. The traditional Mediterranean version of tabbouleh showcases fresh parsley as the principal ingredient (the dish is mostly green) together with chopped mint, tomato, olive oil and fresh lemon juice.  Bulgar, a wheat derivative, is sometimes added but it plays a minor role in the classic preparation.

Today’s recipe offers a little riff on the traditional preparation with the substitution of quinoa for bulgar as well as the addition of cucumber and other seasoning choices.

This lovely Mediterranean salad will store well in the fridge for up to three days and would make a beautiful addition to any meal, picnic or potluck.  The flavors are truly delicious and refreshing and the contents wonderfully nourishing.

Summer Fresh Quinoa Tabbouleh - naturally gluten free
 
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A naturally gluten free tabbouleh dressed in a lip-smacking lemon vinaigrette. Fuss free and stores beautifully in the fridge. Makes a delicious side to virtually any meal (and perfect for offices lunches too!)
Author:
Serves: Serves 4-6
Ingredients
  • For the Quinoa Tabbouleh
  • 1 cup (250 mL) dry quinoa (yields about 3 cups cooked quinoa)
  • 4 large ripe tomatoes, diced or bite size chunks
  • ½ English cucumber (the long thin ones), diced or bite sized chunks
  • 3 green onions (scallion), minced (substitute red onion)
  • Handful fresh flat (Italian) parsley, chopped
  • Pinch of fresh mint leaves, chopped

  • For the Dressing
  • 3 Tbsp (45 mL) olive oil
  • 3 (or so) garlic cloves (always optional - we love our garlic!) smashed, salted and chopped
  • 1 Tbsp (15 mL) terragon vinegar (substitute apple cider vinegar)
  • 1 Tbsp (15 mL) fresh lemon juice
  • 2 tsp (10 mL) grainy dijon mustard
  • 1 tsp (5 mL) honey, optional
  • sea salt and coarse black pepper to taste

Instructions
  1. Cook quinoa according to package directions (generally 1:2 ratio quinoa to water).
  2. Allow quinoa to cool while you prepare/chop herbs.
  3. Place quinoa in a large bowl (large enough to accommodate the entire salad) and add chopped parsley and mint, tossing to combine.
  4. In a separate bowl, combine: tomato, cucumber and onion, mixing to combine.
  5. In a small bowl or container with fitted lid, combine: olive oil, garlic (if using), vinegar, lemon, mustard and salt & pepper to taste, whisking or shaking to combine. Adjust seasonings as desired. If you find the dressing overly acidic/sour, you can add a tsp or so of honey/maple syrup.
  6. Add tomato mixture to quinoa and drizzle with dressing, mixing everything together gently to combine.
  7. If possible, allow the quinoa tabbouleh to sit covered in the fridge for at least 30 minutes to absorb the flavors from the dressing before serving (it will still be delicious if you eat it right away!).
  8. Taste your tabbouleh and make any final flavor adjustments, salt/pepper, etc.
  9. Top individual salads with additional parsley, as desired and enjoy.
Notes
Storage: the tabbouleh will keep well in a sealed container in the fridge for up to 3 days. I often eat it for lunch!
From Side to Meal: you can easily convert this recipe into a meal by adding beans (I especially like it with white bean or chickpea) or protein of choice.
Garlic Crush: I recommend smashing/crushing garlic for chunkier pieces and to release the allium's beneficial oils. To smash, simply use the flat side of a large knife and carefully press down on the garlic over a cutting board until it breaks/flattens somewhat. Sprinkle with sea salt and then chop the garlic.

 

Massaged Kale Salad with fresh Apricot & Spicy Skillet Chickpeas

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It’s not every day I make a plea to get intimate with your greens.

I mean, who in their right mind massages their greens anyway?

When I first encountered the term ‘massaged kale’ I found it not only pretentious but kind of silly too.  Had kale been elevated to such a precious status that it now required massaging?  I couldn’t just eat the stuff, I needed to pet it too?

And was there any point to this ritual or was it merely to establish the depth of my reverence for this culinary darling?

Being the curious soul that I am, I wanted to investigate further.  So I took a step back, depersonalized the whole thing and decided to give this otherwise innocent green a fair shot.

And yes, a couple years ago, I too started massaging my kale.  And here’s what I discovered:

  1. Semantics: While the term ‘massage’ is irksome in that affected kind of way, the idea is not new. Our hands are almost always involved in some capacity in the kneading, mixing and combining of foods and food ingredients.  After all, we rub our meats and veggie proteins before tossing them onto the grill and we use our hands to ensure the good and proper penetration of marinades and dressings. We also routinely engage in the hand-rolling and kneading of dough. We just don’t generally refer to any of these practices as massaging.
  2. Texture: In its raw form, kale is a tough and at times bitter green.  Using your fingers to work a little olive oil into the leaves breaks down the fibrous cell walls and literally softens the green while mellowing its sharp taste, making it more palatable and considerably easier to digest for many (including kids who wear braces!).  And neat too that you can achieve this effect without having to heat the plant or diminish its nutrient content.
  3. Taste: Beyond softening and reducing the bitterness factor, when you work a little oil and herbs into the kale leaves, the flavor penetrates each of the leaves allowing the entire salad to be well seasoned while avoiding the problem of over-saturated dripping dressing on impermeable leaves (yuck!) or a pool of dressing sitting at the bottom of the bowl and a bunch of tasteless bites.
  4. Beauty! Most curly kale (the most common variety) will be a moderate to light green colour when you purchase it. Perfectly handsome in its own right but when you massage the leaves, watch for the magic transformation.  After just a minute of working the leaves, you will uncover the most gorgeous, lush, deep-coloured green imaginable.  It’s like polishing silver ;-). You can compare my unmassaged kale below to the deeper more saturated leaves in the finished salad.

To summarize, if you can get past the massage thing, you may find it well worth the two minute practice of rubbing a little olive oil into your kale leaves.  The taste, texture and appearance are incomparable in my view.

You may even find that the consumption of this powerhouse green becomes less about should and more about want, which is the only way to build sustainable eating habits.

Be sure to check out my Nutrition & Cooking Notes for more information and do let me know if you get close up and personal with your kale!

Massaged Kale Salad with fresh Apricot & Spicy Skillet Chickpeas

Massaged Kale Salad with fresh Apricot & Spicy Skillet Chickpeas

For the Kale Salad
  • 1 generous bunch kale leaves (4-6 cups), washed and torn into smaller bite-sized pieces
  • 2 cups (500 mL) cooked chickpea, thoroughly rinsed and dried
  • 6 fresh apricots, sliced or diced as desired
  • 1/3 cup (80 mL) shaved almond, or any other nut/seed of choice

For the Chickpea Spice

  • 1 tsp (5 mL) cumin powder
  • 1 tsp (5 mL) coriander powder
  • 2 tsp (10 mL) curry powder
  • pinch paprika
  • pinch chili powder of choice
  • pinch cinnamon powder
  • pinch sea salt
For the Massage Oil ;-) or Salad Dressing
  • 2 Tbsp (30 mL) olive oil
  • juice of one lime (about 2 Tbsp/30 mL)
  • 2 tsp (10 mL) honey
  • sea salt and coarse black pepper to taste

Serves 4

Nutrition & Cooking Notes:

  1. This is a perfect warm summer’s day lunch salad.  I sometimes add a chopped boiled egg but tend to gravitate towards the more easily digested proteins when the heat is on.  Even chicken (a beloved stable in our home) can feel too heavy this time of year.
  2. You can use any combination of spices you wish for the chickpeas.  I chose a mildly spicy Indian inspired combination that seemed to work nicely with the apricot but of course, this is all a matter of personal preference.
  3. Nutrition Snapshot of Kale: An excellent source of vitamins K, beta-carotene/A & C and the eye-protective carotenoids (antioxidants) lutein and zeaxanthin. Notable minerals include: calcium, potassium and plant-based iron.  Studies continue to link kale, and other dark leafy vegetables, with a lower risk of cancer, heart disease and osteoporosis. The vitamin E content in kale is also said to protect our brain cells against oxidative damage, helping keep our minds healthy as we age.
  4. Nutrition Snapshot of Apricot: Fresh apricots are a quality source of beta-carotene/A, vitamin C and potassium.  They also happen to be in season right now and could not be more beautiful growing with abandon here in California. Their sweet taste and soft texture makes them a gorgeous complement to the spicy Indian inspired chickpeas in this recipe.
  5. Nutrition Snapshot of beans! Often neglected, the lowly bean delivers potent health benefits including assisting with blood sugar regulation, lowering cholesterol and blood pressure and guarding against cardiac incidents.  They are an excellent source of quality carbohydrate, fibre and protein as well as delivering numerous vitamins and minerals (notably folate, magnesium and iron).


 Directions:

  1. Warm a dry skillet over medium-high heat and toss chickpeas in warmed skillet for about two minutes to remove any residual moisture.  Be sure to shake the pan and/or stir the chickpeas.
  2. While this is happening, sprinkle the chickpeas with seasonings of choice.  I used a combination of: cumin, coriander, curry, paprika, chili, cinnamon and sea salt with black pepper.  Stir seasoned chickpeas to integrate.
  3. After about two minutes, drizzle a little bit of coconut or olive oil over the seasoned chickpeas and toss to combine.
  4. Keep stirring the chickpeas and adjust seasonings as desired.
  5. The texture of the chickpeas will remain soft but the taste will evolve into a well-seasoned delight with the once dry seasonings now coating the oiled chickpeas.
  6. When the chickpeas are well saturated with flavor, remove from heat and reserve.
  7. Meanwhile, in a small bowl or container with fitted lid, combine salad dressing ingredients whisking or shaking well to integrate.
  8. Place kale pieces in a large mixing bowl (I use a large wooden bowl) and drizzle with dressing.  
  9. Simply use your fingers to work the oil/dressing into the kale leaves – watch and feel the color/texture transformation.  After only two minutes your kale is beautifully seasoned and softened and all set to eat.  
  10. You will also find that it’s easier during the massage stage to remove any excessively hard pieces from the center rib of the kale.  The leaves will fall off the rib quite easily and your fingers will be in place to feel it happen and facilitate the process.
  11. Place massaged kale in large serving bowl, or on individual serving plates, and dress with seasoned chickpeas, fresh apricot and almonds.  Optional add-ins and variations: chopped boiled egg, sliced avocado, feta or halloumi cheese.
  12. Enjoy and do let me know if you give this method a try! :) 
 
© Inspired Edibles

 

Homemade Tzatziki with California Greens

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I’ve had a continuous supply of homemade tzatziki going in the fridge now for the past month or so. Every batch I make seems to disappear faster than the one before, so ongoing production has become necessary (I can’t prove it but I suspect that the cucumber vendors at the market have started price fixing on me).

Exquisite in its simplicity, tzatziki is a seasoned Greek sauce made from yogurt, cucumber, garlic and lemon. (A heavenly marriage if ever there was). Light and creamy, tangy and garlicky, satisfying and delicious, homemade tzatziki is truly a summer favorite.

This delightful sauce is served cold and often in the company of grilled meats such as the classic souvlaki but there’s no need to stop there.  You can enjoy tzatziki on virtually anything.  Pair it with fish, eggs, a variety of salads, as a base in sandwiches and wraps or simply indulge by the tablespoonful!  The creamy nature of this yogurt-cucumber dip is also perfect for dunking fresh chopped vegetables or delicious pita wedges.

On a hot California day, some homemade tzatziki on flatbread with plump sprouts, a generous handful of greens and silky avocado is all I need for lunch.

Homemade Tzatziki with California Greens
 
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Serves: About 3 cups
Ingredients
  • For the Tzatziki Dip
  • 1 English cucumber (or 2 ish smaller garden variety cucumbers), peeled and finely diced, seeded or not (see Notes)
  • 2 cups plain Greek yogurt
  • 3-5 cloves of garlic, smashed, salted and finely chopped
  • 4 Tbsp fresh lemon juice
  • 1 Tbsp lemon zest
  • 2 tsp coarse ground dijon mustard (the wet kind)
  • 1 tsp honey
  • 2 Tbsp fresh chopped dill or parsley
  • 1 Tbsp fresh chopped mint
  • Good pinch sea salt and coarse black pepper to taste

  • For the Flatbread & Toppings
  • 1 cup sprouts of choice, I used clover
  • ½ cup microgreens or any greens!
  • 1 avocado, diced
  • 8 flatbreads of choice, I used Open Nature sesame flatbread
Instructions
  1. In a roomy bowl, mix together yogurt, cucumber, garlic, lemon, mustard and honey, whisking/ mixing with a spoon to combine (do not be tempted to use a blender, it will ruin the tzatziki - you want a nice chunky consistency without excess water).
  2. Add herbs as well as salt and pepper to taste, sample and adjust seasonings as desired.
  3. Spoon a couple tablespoons of tzatziki onto crackers (or surface of choice) and top with fresh sprouts, greens and avocado. You can also enjoy on virtually anything that comes off the grill!
  4. Store any remaining tzatziki in a sealed container in the fridge. It will keep well for up to 5 days ish.
Notes
To seed or not to seed: Most tzatziki recipes will advise removing seeds which I used to do however, I have made this recipe so many times and have found that the seeds work just fine - just finely chop the cuc/s and don't be tempted to use a blender to mix (hand mix only to retain chunky consistency that is not too watery).
Seasonings: The seasonings for tzatziki vary quite a bit. The most common ones you'll come across are fresh dill, parsley and mint. Sometimes a dash of oregano powder is added. I have also subed herbes de provence (dry) on occasion. You can play around with these herbs to determine what you like best.
Why Greek Yogurt?: I favour Greek yogurt for its exceptional protein content (and gorgeous texture). All yogurts, regardless of milk fat content, begin the same way - by adding bacterial cultures to milk. Greek yogurt begins this way but it soon departs from other yogurt brands in that the milk is strained to remove the liquid whey. According to manufacturers, this process of straining means that as many as four pounds of milk are required to produce one pound of Greek yogurt. The resulting product is a far more concentrated source of protein (from casein) and a thick and creamy texture characteristic of Greek yogurt (regardless of fat content - even zero fat Greek yogurt has a gorgeous creamy-like texture reminiscent of sour cream). You will pay more for Greek yogurt but I think you will find that you get what you pay for.
Micro greens: I marvel at the array of fresh and beautiful greens that surround us here in the Golden State. Local micro greens that are said to have originated here. Smaller than baby greens (they are really tiny and delicate yet perfect in their formation) micro greens provide a spectrum of leaf flavors, from sweet to spicy and peppery. They are also known for their diverse colors and textures adding not only flavor but visual beauty to sandwiches, salads and recipes generally. You'll occasionally find them in grocery stores when seasonal and usually at markets.

Thai Green Papaya Salad (Som Tum)

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Our master bedroom has always been off-limits to our dog.

We established these parameters right from the get-go and in the four years that we’ve been together, she has only tested these boundaries twice. Her most recent transgression happened when we were preparing our home for sale in Ottawa.  There were at least 6 workmen tirelessly combing the main floor – Stella’s floor – shuffling to and fro, painting, refinishing, repairing.  A constant bustle of movement and noise.

One afternoon in the middle of the chaos, I couldn’t find our girl anywhere.  I looked in all the usual places and even ran to the neighbor’s to see if she had somehow managed to escape. Not a trace.  Seven minutes later (read: an eternity), I found her curled up in a little ball in the corner of our bedroom, her face tucked under her paw.  She looked so small and helpless.  My heart sank.  I scooped her up off the floor and lay her on my tummy as I sat on the hard wood floor sobbing. Neither one of us wanted to leave.

Fast forward nine months and we have re-established the same boundaries here in CA and our four-legged lovely has respectfully kept her distance from our master bedroom. At least, that is, until Sunday, May 11th. I was sound asleep when a wet-nosed golden girl snuck into our bedroom and proceeded to give me a full face wash at 6:00 am.  It was a deluge of doggie kisses! And although I’ve always been one to prize my sleep-in days when I can snag them, I could not have been any happier to receive this very genuine and most unexpected wake-up call.

The boys dismiss the whole thing as coincidence.  But I say, there’s no such thing. My girl was coming in to wish me a happy mother’s day, and that’s that.

~~~~~~~~~~~~~~

The second gift I received on mother’s day was a fabulously functional shredding tool — the Kuhn Rikon Julienne Peeler to be exact (thank you boys!) that allowed me to make short work of this Thai Green Papaya Salad.

Salty, Sweet, Sour and Spicy, you will fall in love with this refreshing and delicious summer gem and quickly understand why it is consistently ranked among Thailand’s most popular dishes.  I’m talkin’ lip smacking, pucker-inducing, good.

I describe this salad as Thai inspired because in traditional Thai cooking, measuring devices are not used and nor are handy-dandy shredding tools that make the job easier. ‘Tum’ literally translates into “pound” and most/or all of the ingredients in this salad are traditionally pounded in a giant sized mortar with pestle.  But since most of us do not own head-sized mortars and pestles the length of our forearms, I’ve introduced some options that are more likely to accommodate what the average person has on hand.

Be sure to check out the Nutrition & Cooking Notes for nutrition information, cautions and options.

Thai Green Papaya Salad

Thai Green Papaya Salad (Som Tum)

For the Salad:
  • 1 medium sized green papaya, peeled and shredded*
  • 2 medium sized carrots, peeled and shredded
  • handful of green beans (about 12), cut into roughly 1″ pieces 
  • handful of cherry tomatoes (about 8), cut in half or quarters
  • handful dried shrimp, optional (I have not used them here)
  • handful chopped peanuts
  • handful fresh cilantro
For the dressing:
  • Juice of two limes (about 1/4 – 1/3 cup)
  • 2 Tbsp (30 mL) fish sauce 
  • 3 garlic cloves, minced
  • 2 bird’s eye chili (Thai chili) or to taste, seeded and chopped* 
  • 1-2 (ish) tsp (5-10 mL) palm sugar (sub sugar of choice)
 
Serves 4

Nutrition & Cooking Notes:
  1. What is Green Papaya? Green papaya is simply an unripe papaya. You can find green papaya in many local grocery stores as well as Asian markets.  They look a little bit like a green football. Try to find a hard, green papaya — if the exterior peel of the papaya is yellowing, it will be too sweet and soft inside.  The interior flesh should be white to pale yellow in colour depending on its stage of ripeness.
  2. Preparing your Papaya: Green papaya must be peeled before eating.  You can simply use a carrot peeler for this if you like. Once you have peeled the papaya, you want to shred the white-yellow interior just until you get to the flesh surrounding the seeds (this will sometimes be a soft pink colour) again depending on the fruit’s stage of ripeness.  You can also slice the papaya in two, remove the seeds and then shred both halves if you prefer.
  3. Health Benefits of Papaya: In addition to its nutrient content (vits, mins, antioxidants), green papaya contains a natural enzyme – papain – that assists with digestion.  The enzyme levels decline as the fruit ripens.
  4. CAUTION: Bird’s eye chili (Thai chili) is *very* hot.  Though these chilis are delicious in Thai cuisine, caution is needed when preparing them.  If you are using a mortar & pestle, be sure to look away while pounding the chilis in case any oils from the chili splashes up.  I also use latex gloves when handling these chilis.  If you prefer something with less intense heat, you can use a differnt type of chili that you are more familiar with or substitute 1 tsp (or to taste) of Spicy Thai Chili Sauce (Thai Kitchen is one brand).
  5. Variations: Carrots are not traditionally part of the Thai Green Papaya Salad but I love them here and of course, you can use any vegetable substitution you wish.  Make it your salad!

 

Directions:
  1. Using a mortar & pestle (or a little spice blender), gently pound/blend the garlic and bird’s eye chili (or chili of choice) until they are well broken down.  If you are using bird’s eye chili be very careful not to look down on the chili while pounding in case any oils splash up.
  2. If you are using a mortar & pestle, add the chopped green beans and shrimp (if using) to the garlic/chili mixture and gently pound to break/bruise them slightly so that they absorb the dressing better.  If you don’t have a mortar & pestle, simply skip this step and transfer the garlic/chili to a bowl and reserve the chopped beans and shrimp (if using).
  3. To the mortar or bowl, add: lime juice, fish sauce and palm sugar, mixing well with a spoon or your pestle to combine.  
  4. Be sure to sample the dressing and make any adjustments desired (seeking a balance between sweet, salty, sour and spicy that you enjoy). 
  5. Place your shredded papaya in a large salad bowl and add carrots, tomato, and any reserved beans and shrimp (if using).  
  6. Toss in fresh chopped cilantro.
  7. Right before you are ready to serve the salad, give the dressing a final mixing and then drizzle it over the salad ingredients, mixing well to combine. If you toss the delicate papaya shreds in dressing too early, it will be overly mushy come eating time, so you want to time this so that it happens only moments before consumption.
  8. Plate the salad into individual serving bowls and top with an additional sprig of cilantro and some chopped peanuts.
  9. Enjoy!
© Inspired Edibles

 

“Do you think the universe fights for souls to be together?
Some things are too strange and strong to be coincidences.” 

― Emery Allen

 

“The probability of a certain set of circumstances coming together in a meaningful (or tragic) way is so low that it simply cannot be considered mere coincidence.” 

― V.C. King

 

Coincidence is the divine’s way of remaining anonymous

– Einstein

everything visible is preceded by the invisible

 

EasyRecipe

Strawberry Balsamic Crostini with Ricotta & Fresh Basil

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Well, 9 months later and I’ve finally decided to bite the bullet and join a ‘meetup’ group in my ‘hood.

As much as I love the plants and my doggie (who I must say has been the best darn friend a girl could ever ask for during this life transition), it’s time for this recluse to spread her wings and break new ground.

I set up my profile and bio and even supplied the requested headshot.  Despite feeling a twinge of discomfort the way you would if you were signing up for a dating service, I smiled when all was said and done and feel ready for this new challenge.  It’s been about ten years since I’ve actively engaged in a creative writing process of this kind — the kind where you read your work out loud into a painfully silent room and feel the vibration of your hands shaking and your voice cracking with every word. The kind where warm and supportive folks greet your tortured prose with effusive feedback to be replaced, eventually and properly, by frank critique. Awwwkward, says my eldest.  Maybe so, but fun too. And he forgets that I did this for years when he was just a nibblet (although I will say, the group sure seems a lot younger than they did a decade ago! Ha, good thing writing is ageless).

~~~~~~~~~

So I have a tasty and seasonal little yummy for you today that I thought might work very well as a mother’s day appetizer during cocktail hour or on the brunch table.  A very simple and colourful twist on traditional bruschetta that packs some delicious flavour.

If you like the idea but prefer to skip the bread, I’m happy to report that this spread works beautifully on sliced cucumber. Cucumber is firm enough to grasp as finger food and provides a perfect platform for the cheese and strawberry mixture.  It’s also resilient enough not to soften, the way bread does, from the wet mixture.  I actually loved the cucumber version.

Cheers to a wonderful weekend and to mothers of all ages and stages around the globe. Those who are still with us and those we carry in our hearts.  We are all born of mothers ♡.

Strawberry Balsamic Crostini with Ricotta & Fresh Basil

Strawberry Balsamic Crostini with Ricotta & Fresh Basil

  • 24 (or so) crostini or cucumber slices 
  • 8 or so large fresh strawberries, coarsely chopped
  • 1/2 avocado, diced
  • 1/2 cup ricotta cheese
  • 3 Tbsp (45 mL) balsamic vinegar
  • 1 Tbsp (15 mL)water
  • 2 tsp (10 mL) maple syrup (or honey)
  • 1 Tbsp (15 mL) fresh basil, finely chopped plus more for garnish
  • Sea salt and cracked black pepper

Makes about 24 crostinis/cucumber slices

Nutrition & Cooking Notes:

  1. For the crostini, I used toasted asiago sourdough baguette slices from Boudin out of San Francisco but naturally, you can use any bread or cracker of choice here.
  2. Keep in mind that the strawberries do carry moisture and that the bread/crackers will eventually soften under this influence.  It’s best to prepare these crostinis just shortly before serving. (The sauce itself will age nicely in the fridge but not on the bread/cracker).
  3. The longer the berries marinade in the fridge, the darker they will become.  So you will lose some of the vibrant red colour but you will gain exquisite flavour ;-).
  4. Sliced cucumber is more resilient than bread (will stay firmer longer) however it too will do best prepared shortly before show-time.
  5. I have provided the nutrition facts for both the bread/crostini version and the cucumber version.

Directions:

  1. In a medium sized bowl, combine: balsamic, water, maple syrup (or honey) and chopped basil.
  2. Add the strawberries to the balsamic mixture, stirring to combine and then store in the fridge for a minimum of 30 minutes and up to 4 hours.  The longer the strawberries marinade, the darker they will become so you will lose some of the vibrant color but you will gain some wonderful taste ;-).
  3. When you are ready to serve the berries, spread 1 or 2 tsp of ricotta cheese onto each crostini or slice of cucumber.  Top the cheese with a touch of sea salt and black pepper.
  4. Using a slotted spoon or simply draining most of the balsamic juice with a small spoon, scoop a heaping tsp or two of the strawberry balsamic mixture onto the crostini or cucumber.
  5. Add a few pieces of chopped avocado along side the strawberries and garnish with more basil, as desired. As simple and glorious as that!
  6. I have two nutrition panels today representing the crostini and cucumber version.  Can you guess which is which? :o)
       
© Inspired Edibles

 

ღ༺✿ ✿༻ღ
Hundreds of dewdrops to greet the dawn,
Hundreds of bees in the purple clover,
Hundreds of butterflies on the lawn,
But only one mother the wide world over.
~ George Cooper

Garlicky Bean Dip with Chipotle Spiked Tortilla Chips

By 17 Comments

We had our first serious rainfall this week.  And that’s a good thing.

Up until now, we have had the occasional sprinkling of rain but it never seems to last for more than a few minutes and doesn’t really amount to anything.  Even in the heart of so-called rainy season, I can count on one hand the number of times the sky has opened up. It makes me wonder how California manages to thrive environmentally and agriculturally in the clutches of this largely desert climate.

The drought conditions have been so severe this year that it was threatening to work it’s way into the state’s water drinking supply.  Some experts were warning that we were on track for the most severe drought in over 500 years.

So when it rained this week — and it rained hard — it was both a relief and a blessing.

It was also a perfect excuse to hang out in my puffy slippers (a thing of rare beauty I tell you) and cook up a batch of these warming chipotle chips with chunky bean dip!

Bean purée is one of the most well-loved ingredients in my kitchen.  We enjoy it not only as a dip with veggies and crackers but also as a spread in sandwiches and quesadillas that make a regular appearance in the boys school lunches.  Versatile, nutritive and delicious, you can use any bean you like in this recipe and play around with herbs and spices to achieve the flavours that work best for you and your family.  One serving of this bean & tortilla snack delivers over 10 grams of protein, 7.5 grams of fibre and barely a trace of sugar.  Healthy snacking at its best.

I do recommend cooking your own beans which I recognize is more time-consuming however most pre-cooked beans continue to be sold in tin cans that are lined with BPA, a known toxin.  (See my Nutrition and Cooking Notes for more information).

I tend to cook beans while I’m doing the dishes, preparing lunches, or cooking a different meal.  That way, my time is well spent and I don’t feel like I’m standing there for 45 minutes watching paint dry.  Cooked beans store beautifully in a covered container in the fridge.

Enjoy and Cheers to Mother Nature.

GARLICKY BEAN DIP WITH CHIPOTLE SPIKED TORTILLA CHIPS

Garlicky Bean Dip with Chipotle Spiked Tortilla Chips

For the Bean Dip (will create 5 cups cooked beans or 4 cups bean purée)
  • 2 cups (500 mL) dry beans of choice (I used kidney beans however any bean will work)
  • 4-6 garlic cloves, coarsely chopped
  • 1/2 cup (125 mL) (or so) water
  • juice of one lemon
  • 2 Tbsp (30 mL) olive oil
  • pinch sea salt & coarse pepper
  • optional, handful cilantro
For the Chipotle Chips (will create approx 80 chips)
  • 2 large soft flour tortillas (any variety of flour will work), cut into 1+1/2″ sized pieces or so
  • 1 Tbsp (15 mL) olive oil, drizzled or sprayed*
  • 2 tsp (10 mL) chipotle chili powder 
  • 1/2 tsp (2.5 mL) smoked paprika
  • 1/2 tsp (2.5 mL) garlic salt (with parsley) or simply sea salt



Serves 8 

Nutrition & Cooking Notes:

  1. Bean Type: You can use any bean or lentil of choice here — chickpea, black beans, cannellini bean, black-eyed peas, lima beans, pinto beans, etc. — and incorporate different herbs and spices to enhance flavour.
  2. Why Cook your Own Beans: Canned beans are always an option however, in addition to having a superior taste and texture, I favor dried beans because of ongoing health concerns surrounding Bisphenol A (BPA).  BPA is a known toxin that continues to be used in the lining of many food and beverage cans – including canned beans.  Studies have shown that this industrial plastic is absorbed by canned foods and, when ingested by consumers, can give rise to significant spikes in urinary levels of BPA.
    Canada was the first country in the world to declare BPA a toxic substance after reviewing a substantial body of evidence that linked BPA, and its estrogen mimicking effects, to a variety of troubling diseases and disorders including prostate disease, breast cancer, fertility problems and neurological issues, including fetal and infant brain development.

Health Canada has banned the industrial chemical from plastic baby bottles (as has the European union), but has not extended this ban to include food and beverage cans, which critics continue to argue is necessary to ensure public safety. Until more studies are conducted, I continue to take a cautionary approach by reducing our exposure to BPAs as much as possible.

  • Health Benefits of the Lowly Bean: Often neglected, beans deliver potent health benefits including assisting with blood sugar regulation, lowering cholesterol and blood pressure and guarding against cardiac incidents.  They are an excellent source of quality carbohydrate, fibre and protein as well as delivering numerous vitamins and minerals (notably folate, magnesium and iron).
  • Soaking Beans prior to Cooking: it is generally recommended to soak dry beans before cooking them to rehydrate prior to cooking. This not only facilitates the cooking process it may also ease the common digestive distress associated with eating beans.  You can simply soak your beans overnight in a pot of covered water to achieve this.  In the morning, simply drain the water and rinse.  You can also use a quick soaking method which is to boil the beans in water for 2 minutes, remove from heat, cover and let stand for an hour.  Drain and rinse. (For 2 cups of beans, soak in 6-8 cups water for either method).
  • Olive Oil Spray: I like using olive oil spray for the tortilla chips because it covers a broader surface with a lighter coating of oil than can be generally achieved by drizzling the oil.
  • Nutrition Facts: The Nutrition Facts panel below is based on a serving of both the bean dip & the tortilla chips.


Directions:

Heat oven to 375 F.

  1. Cook pre-soaked beans according to package directions (usually 3 or 4 cups of water per 1 cup of beans).  NB: 2 cups of dry beans will create 5 cups of cooked beans or 4 cups of bean purée.  You will likely have bean purée leftover from this recipe for future use. Soaking beans prior to cooking is recommended to rehydrate the bean and facilitate the cooking process.  
  2. Cut the flour tortillas into roughly 1 + 1/2″ pieces using any shape you desire (triangles or rough squares as I have done here work well).
  3. Place the tortilla pieces (there should be about 80 of them) in a large bowl. Spray (or drizzle) olive oil over the tortilla pieces and, using your hands, work the oil into the surface areas as thoroughly as possible.
  4. Sprinkle the oiled tortilla pieces with chipotle, paprika and salt again working the spices into the surface area of the tortillas.
  5. Line a baking sheet with parchment paper and spread the tortillas out such that they are not touching each other (use a second baking sheet if necessary).
  6. Place the tray in the oven and bake the chips for 5-8 minutes (ideally shaking the pan once if you think of it) just until the chips are crispy and fragrant without being over-done.  Cooking time will vary depending on oven temp.
  7. Meanwhile, strain cooked beans in a colander and rinse thoroughly.  Placed cooked and strained beans in a blender or food processor and add garlic, half the water, lemon, olive oil and seasonings. 
  8. Blend the beans to desired consistency, adding more water as necessary.  Sample and adjust seasonings as desired. I like a chunkier bean dip with pieces of bean and garlic poking through so I don’t fully blend to a purée.  If you like a smooth and creamy bean consistency, simply blend to desired uniformity. 
  9. Nutrition Facts below include both bean dip & tortilla chips.
© Inspired Edibles

 

Full Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette

By 19 Comments

 
I didn’t expect to feel the transition to spring in Northern California.

Well, not so much anyway.

Unlike the dramatic seasonal transformations that take place at home, and the huge relief and joy that accompanies them, I suspected the transitions in this part of the world might be more homogeneous. Boring even.  But I was wrong. We are surrounded by a myriad of colors, blossoms and burgeoning new life.  I feel a renewed sense of energy and enthusiasm and I know you will too.  Spring may be late in coming in certain parts of the world (“I think we’re on to our next winter” is the best line I’ve come across by the way) but it’s on the way, that we know for sure.

And what I love most about this time of year is that everything is expanding, including our dietary options. Soon farmers’ markets will be abuzz with an array of deep pigmented produce each delivering a different vessel of potent nutrients and taste sensations.

Fruits and vegetables are not only replete with vitamins, minerals and fibre, they are also the number one source of health-protective antioxidants and powerful phytochemicals in our diet (plant compounds that also have disease fighting properties) all working together to help fortify our health and shield us from disease.

The key here is to take advantage of what’s in season (whether it’s from your farmers market or local grocer) and aim for variety to benefit from the broadest spectrum of nutrients possible.

Ninety percent of today’s featured salad comes from our local farmers’ market — especially beautiful in early spring is the lush rainbow chard, the bright green sugar snap peas, radiant radish, citrus (ongoing) and beets of all colors and descriptions.  The berries are also from Cali but just a little further south ;-).

You will note from the nutrition facts that we have met our daily requirement of vitamin A and exceeded our vitamin C requirement by 300% from one serving of this simple, delicious salad.  Of course, not measured are the potent antioxidant/phytochemicals as well as a host of other vits/mins in this dish (vitamin E, vitamin K, folate, magnesium, manganese, lutein).

Don’t miss the swoon-worthy vinaigrette!

Cheers to a radiant Spring.

Full-Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette

Full-Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette

For the Salad:

  • 8 large leaves of rainbow Swiss chard (substitute other greens: spinach, kale, mustard greens, etc.), washed and torn into bite-sized pieces and massaged*
  • 1 small bunch radishes (you will need about 4), sliced thin
  • 2 cara cara oranges (substitute any orange or citrus of choice), sliced with rind removed if preferred 
  • 1 yellow sweet bell pepper, sliced or chopped
  • 1 yellow zucchini, sliced
  • 14 or so sugar snap peas, with fibrous outer string removed*
  • 2 medium kiwifruit, sliced
  • 1/3 cup blueberries
  • 1/3 cup fresh raspberries or strawberries
  • 14 or so raw unsalted almonds
For the Honey-Lemon Tarragon Vinaigrette:
  • 2.5 Tbsp olive oil
  • 1 Tbsp white balsamic vinegar (substitute white rice or apple cider vinegar)
  • 1 Tbsp fresh lemon juice
  • 2 tsp honey
  • 1 heaping tsp grainy Dijon mustard
  • pinch Herbes de Provence
  • 1 heaping Tbsp fresh Tarragon, finely chopped
  • sea salt and coarse black pepper to taste

Serves 2

Nutrition & Cooking Notes:

  1. Massaging dark leafy greens is a simple and effective way of softening the tough fibrous exterior of raw greens rendering them more palatable/digestible without cooking them.  This method can be used on any dark leafy green (kale, chards, collards, turnip/mustard greens, etc.)  Once you have your bite size pieces assembled into a bowl, simply spray (or drizzle) a touch of olive oil over the greens and use your fingers to gently massage the oil into the greens.  You will notice the greens taking on a slightly darker, silken appearance. You can also use a little mashed avocado instead of olive oil as your lubricant.
  2. Sugar snap peas are beautiful, delicious and nutritive but they come with a tough string that some find rather difficult to chew and digest.  I recommend using a paring knife to snip off the ends of the sugar snap pea while pulling back on them to remove the string that runs the full length of the pod. (You can also gently steam the sugar snap peas to soften and facilitate this process). Once this fibrous string is removed, the pod splits open easily.  You can then enjoy both the peas and the stringless pod at this stage.
  3. Common antioxidants found in the diet include vitamins A, C, E and the mineral selenium.  Here are some antioxidant-rich ideas for your basket: • Vitamin A: sweet potato, squash, kale, Swiss chard, collard greens, cantaloupe, peaches, mango, apricots, carrots • Vitamin C: red bell pepper, broccoli, brussels sprouts, citrus fruit (oranges, lemon, lime), kiwifruit, strawberries • Vitamin E: wheat germ, sunflower seeds, almonds, hazelnut, avocado, spinach • Selenium: Brazil nuts, seafood, tuna, beef and chicken liver, whole grains, garlic, eggs

Directions:

  1. See Nutrition and Cooking notes above for details, options and explanations.
  2. Simply wash, chop and assemble ingredients into a large serving bowl or individual salad plates/bowls.
  3. Meanwhile, in a small container with fitted lid, place all of the vinaigrette ingredients together and shake vigorously before drizzling over salad.
 
© Inspired Edibles

 

Northern California in bloom
beautiful market fresh rainbow chard

our farmers’ market is open year-round

Spicy Buffalo Cauliflower “Wings” with Homemade Ranch Dressing

By 14 Comments

It turns out it helps to know a little something about football when you’re living in the US.

Take our most recent trip to LA.  We crossed paths with all kinds of friendly people who asked us where we were from. My answer is still the generic “Canada” (I gave up on Ottawa some time ago since most Californians have never heard of the place).

My husband, possibly preferring to keep it simple, tells people we are from San Francisco.  Not so simple.

Everyone (and I do mean virtually everyone) from the coffee shop baristas, to the families standing in line with us at Universal studios, to the bikers on ventura highway, had the same thing on their minds: FOOTBALL.  Now normally this wouldn’t be a problem — we love sports and welcome chewing the fat about it.  There’s just one little hiccup in this case: we know precisely nothing (zero, zilch, nada) about football — including the small fact that our newly declared “home team” was about to play a critical wild card game that would decide their seasonal fate.  So we smiled. A lot. And then we smiled again.

And when we were all done smiling, I got down to business.

I hit up a few strangers at the Safeway and got the lowdown on the 49ers chances; I interviewed unsuspecting parking lot attendants and talked strategy with bank tellers and dog walkers. I got everybody’s story. I sent emails to football loving friends and yes, even watched the wild card game.

Fast forward two weekends and the 49ers are still in it.  We’re heading out to a local pub to catch all the action this Sunday.  Our first public football viewing experience. I feel so integrated.

To help celebrate the fun, I’m sharing a healthier twist on a pub classic that I’ve been wanting to make for over a year!! These spicy buffalo cauli bites are sure to be a hit whether your catching your favorite sports team in action or cuddling up with a good book or movie this weekend.

We hope you enjoy them as much as we do. (And Go Sens Go).

Spicy Buffalo Cauliflower “Wings” with Homemade Ranch Dressing

Spicy Buffalo Cauliflower Wings with Homemade Ranch Dressing

For the Buffalo Cauliflower “Wings”

  • 1 large head of cauliflower, coarsely chopped into florets (creates about 4 cups)
  • 1/2 cup (125 mL) almond milk (or milk base of choice)
  • 1/2 cup (125 mL) water
  • 3/4 cup (187.5 mL) flour of choice
  • 1/2 tsp (2.5 mL) onion powder
  • 1/2 tsp (2.5 mL) garlic powder
  • 1/2 cup (125 mL) of your favorite buffalo hot sauce* 
  • 2 Tbsp (30 mL) melted coconut oil or butter
 
For the Ranch Dressing
  • 4 Tbsp (60 mL) well-shaken buttermilk
  • 2 Tbsp (30 mL) plain Greek yogurt
  • 1 tsp (5 ml) rice vinegar or fresh lemon juice
  • 1/2 tsp (2.5 mL) garlic powder
  • 1/2 tsp (2.5 mL) honey
  • Sea salt and coarse pepper to taste
  • finely chopped fresh dill or chives

Serves 2-4

Nutrition & Cooking Notes:

  1. *If you’re like me and have never been a big fan of the taste of Frank’s buffalo hot sauce (I know sacrilege; who doesn’t like Frank’s, right?) you can make your own buffalo sauce by following this link (a delightful whole foods recipe – thank you Domestic Fits).  I also like Bella’s all natural brand of hot wing sauce available at Whole Foods.
  2. The convention is to serve buffalo wings with celery and blue cheese which is certainly an option. We decided to go with cucumber here and lighten things up on the dressing side with some homespun ranch.
  3. The batter really enhances the taste of these little buffalo bites.  When I first saw the recipe circulating around the blogosphere, I thought it was just cauli florets dunked in buffalo sauce (still intriguing) but the batter has the effect of ‘beefing’ up the taste of the cauliflower such that it creates a more substantive bite not dissimilar to a wing in that respect (maybe even heartier according to my son who was pleasantly surprised by the texture).
  4. Though the taste and texture of these bites are very pleasing, I can’t really say that they ‘crisp up’ in the conventional sense like a chicken wing.  But still delightful in their own right.
  5. These bites are best enjoyed warm right from the oven!

Directions:

Heat oven to 425 F.

  1. Prepare ranch dressing by whisking ingredients together in a medium sized bowl and set aside.
  2. In a separate medium sized bowl, whisk together milk, water, flour, onion and garlic. 
  3. Dip each floret in the batter consecutively, allowing the excess to drip off before placing the pieces on a large parchment-covered baking sheet.
  4. Bake battered florets for about 25 minutes until the batter has ‘gelled’ somewhat and the florets are fragrant.
  5. In the meantime, whisk buffalo hot sauce with melted coconut oil or butter in a small bowl. 
  6. Once the battered cauliflower florets have baked, carefully brush the florets with the sauce, making sure they are entirely coated. 
  7. Place sauce covered florets on a fresh piece of parchment paper and back into the oven for 8-10 minutes, until the florets are just beginning to brown.
  8. Remove from oven, allow your ‘wings’ to cool slightly before serving with ranch dressing.
© Inspired Edibles