Appetizers and Starters - Inspired Edibles

Baked Eggs & Veggies To Go ~

March 1, 2012 By kelly / inspired edibles 71 Comments

I am often asked for quick and easy breakfast ideas for busy families on the go. Something small, nutritive and portable for adults and children alike.

The two most common morning time challenges are lack of time and lack of appetite.

With this in mind, I have fashioned a nutrient dense, super simple recipe that can be made ahead of time and simply warmed up (or eaten cold, as desired).

These muffin sized egg & veggie bakes work well for breakfast, lunch or snack and can be easily transported to work, school or the sports field.

I used the vegetables that I happened to have in the fridge for this recipe but you can custom make whatever mixture suits you and your family best. You could also add sliced meat to the egg mixture, as desired.

You can use regular sized muffin cups or mini muffin cups (as pictured above).

For some children, the optics of size makes a big difference. If your child is a discerning eater, she/he may feel less overwhelmed or intimidated by a small bite sized portion than a larger portion. You could also invite your child to choose the ingredients in these egg bites as a way of empowering them. The more involved your child is in the process and preparation, the more likely they will be to eat their wonderful creations. You will find that their interest and excitement for food increases with their participation.

Egg & Veggie Bakes to Go

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

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Preheat oven to 350 F.

This recipe will make 6-8 regular sized muffin bakes or 20-24 mini muffin bakes.

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

Pour egg and vegetable mixture, about 3/4 full, into paper lined muffin cups that have been lightly sprayed with Canola/Olive oil.

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

Studies continue to support the idea that both children and adults who regularly eat breakfast outperform those who do not in cognitive function, memory, productivity, mood and physical performance.

Hemp Hearts Avocado Salad with a Lemon-Delicious Pineapple Purée

February 22, 2012 By kelly / inspired edibles 71 Comments

When I was a young girl and my parents had guests over for dinner, they would always serve the same appetizer. It consisted of a half avocado in the skin filled with my mom’s homemade vinaigrette.

My mom’s dressing was special. Not because it was fancy – with 10 kids at her feet, she was by no means a fussy cook. I liked her vinaigrette because it was mostly vinegar and I delighted in the sharp taste of this liquid and the shivers that ran through my body every time I tasted it.

Whenever I thought my mom wasn’t looking, I would dip my finger into her carefully filled avocados and revel in the taste of the sour acid (happily the guests never knew). I grew up with a penchant for vinegar and a great love for the creamy texture and delicious taste of avocado.

I’m doing something a little bit different with this version today. I wanted to work in some delicious and nutritious hemp hearts (shelled hemp seeds) and thought they would marry well with the sweet and sour lemon-pineapple purée I have put together.

Now, before you get too excited, keep in mind that the edible part of the hemp plant contains only trace amounts of THC (tetrahydrocannabinol), the psychoactive chemical in marijuana – so, for good or for bad, you won’t be getting high off this recipe!

That said, hemp seeds are an excellent source of plant-based omega-3 fatty acids, protein and fibre. Two tablespoons of hemp seeds contain about 11 grams of well-balanced, easy-to-digest protein.

The seeds also taste great – when compared to flaxseed and chia (which I use regularly), hemp has a more substantive, chewier texture and nuttier taste that is very appealing in a salad.

Hemp Hearts Avocado Salad with a Lemon-Delicious Pineapple Purée

- 2 ripe avocados
- A handful of lettuce leaves
- 1/2 cup orange bell pepper, chopped into small pieces
- 4 Tbsp hemp hearts

For the Lemon-Pineapple Purée

- 1 cup pineapple, chopped (be sure to rinse thoroughly if using canned)
- Juice of 1 lemon

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Notes: I have left the avocados mostly intact for this recipe. If you would like to work in more salad fixings, you can create room by scooping out some of the avocado flesh and reserving it for sandwiches, guacamole or your other favourite use. You can also surround the avocado with more salad fixings once plated, as desired.

The lemon in the purée cuts the sweet taste of the pineapple somewhat and gives it a mild sour flavour that I happen to love but if you prefer, you can diminish the amount of lemon or omit it altogether.

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Serves 4

Slice avocados in half and remove pits. Line avocado cavity with a few pieces of lettuce and then add bell pepper and hemp seeds, dividing fixings among the 4 avocado halves.

For the purée, simply combine ingredients in a small blender and blend until smooth. Drizzle over avocado and enjoy.

Oven-Baked Sweet Potato & Parsnip Chips

February 2, 2012 By kelly / inspired edibles 83 Comments

So here I was, thinking that I was the only one who had a thing for parsnip.

Little did I know, there’s a whole world of parsnip lovers out there, including my good blogging buddy Charles over at Five Euro Food, who posted a dazzling post on fried parsnip chips within a few hours of my waxing philosophical about the little white root. Who knew there was so much collective affection for this humble (yet extraordinarily tasty) vegetable?

Here’s some other exciting news. I bought a kitchen gadget. Need more? It actually works. I tend to shy away from gadgetry because I generally have a sneaking suspicion that I can do a better job with my hands, and that the gadget will just end up occupying space until I finally get around to putting it out at our annual garage sale.

But let me just say, this hand-held mandoline was worth every penny. A mandoline is a fancy name for a slicer – but it’s the speed, precision and efficacy of the slice that will have your head spinning.

Just have a look at these paper-thin puppies.

C’est pas beautiful ca? It took me about 10 seconds to slice these parsnip chips and there is no way in the good heavens that I could ever slice that quickly or thinly, with my hands. So I am completely at peace with my purchase.

In case you’re interested: Good Grips Hand-Held Mandoline Slicer by Oxo – it cost me $23.99. Worth all of it and more.

Ok, on to the recipe.

Oven-Baked Sweet Potato & Parsnip Chips

2 sweet potatoes
2 parsnips
2-4 Tbsp olive oil
Seasonings as desired (I used sea salt, cracked pepper and chili)

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Heat oven to 275 F.

Thoroughly wash exterior of sweet potatoes and parsnips. Leaving skin on (where plenty of nutrients reside), set your mandoline to the thinnest slice setting, and proceed to slice the 4 vegetables (it will take only a couple minutes).

If you do not have a mandoline, choose a nice sharp knife and aim for the thinnest slice possible.

The advantage of the paper-thin slice is that it ends up curling – much like a chip.

The disadvantage of the super thin slice, if there is one, is that the vegetable becomes almost translucent and loses some of its beautiful colour when baked. If your slices are slightly thicker, you will retain some of this colour.

Place your potato and parsnip slices together in a large mixing bowl. Add olive oil and whatever seasonings you like: cumin, chili, coriander, curry, paprika, pepper, rosemary, sea salt, thyme, etc. Mix together with a spoon or your hands to combine. You want to have enough oil on the veggie slices to prevent sticking but not too much such that it will give rise to sogginess.

Lay the slices out on a foil lined baking sheet such that they are not touching (if they overlap, they will remain soggy and they won’t crisp up). You may need to use a couple baking sheets.

Cook veggie chips for about 35 minutes, or until they are nice and crispy, flipping them over around the halfway mark. You will want to keep an eye on them to ensure that they are not over-cooking (oven temperatures and cooking times will vary depending on thickness and size of slices, etc.).

A perfect, all natural, game day munchy ~ enjoy!

Sundried Tomato and Zucchini Bean Dip with Warming Chili-Garlic Sauce

January 20, 2012 By kelly / inspired edibles 48 Comments

Hummus is lovely and I eat it frequently but every once in a while I’m looking to expand my repertoire and in the mood for something, well, different.

This is a versatile, nutrient rich white bean dip that’s been dressed up and seasoned with thermogenic ingredients – (for those of us who do not live in southern climates, warming spices can go a long way in the wintertime…).

Once the blender’s out, this dip will take you about 6 minutes to pull together. You can enjoy it with an assortment of vegetables, on whole grain bread/crackers (I have Mary’s wheat free/gluten free crackers featured above), or as a spread in sandwiches, wraps, on burgers, etc. There’s no end to the applications and it’s a simple and tasty way of enhancing the nutritive quality of everyday food.

Sundried Tomato and Zucchini Bean Dip with Warming Chili-Garlic Sauce

540 mL cooked white kidney beans (19 fl oz), thoroughly rinsed if using canned
6 large pieces of sundried tomatoes
1/3 cup fresh grated unpeeled zucchini, packed
1 Tbsp fresh lemon juice
1 Tbsp olive oil
1 Tbsp chili garlic sauce, or to taste
1/2 tsp black pepper
1/4 tsp sea salt

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Place all ingredients together in a blender and blend until smooth or desired consistency is achieved (I like lumps and bumps and discovering bits of colour in my dip, so I stop before the mixture is fully blended).

Seared Scallops with Lime infused Tahini

January 12, 2012 By kelly / inspired edibles 58 Comments

Ever since I came across this post on Mis Pensamientos blog, I’ve been craving tahini in a big way.

I started out by making her delicious salad, twice, but couldn’t stop there. Before I knew it, I was hijacked by visions of pan seared scallops with lime infused tahini, rendering me completely helpless against the forces of the kitchen.

Not such a bad thing after all.

Since everyone in this family has a thing for coleslaw (crémeuse ou traditionnelle?), I served the scallops on a bed of raw cabbage drizzled with the tahini sauce. De.lish.

You could also do the reverse and enjoy the scallops over the tahini sauce ~ as desired. (I had to make them again just to be sure it was a suitable alternate. Pure torture).

Seared Scallops with Lime infused Tahini

For the Scallops

6 scallops
Olive oil

For Lime Infused Tahini

1 Tbsp olive oil
3 tsp tahini (sesame paste)
2 garlic cloves, pressed
2 tsp lime juice
1 tsp lime zest
Pinch of sea salt and cracked pepper
A few pieces of stray cilantro, chopped

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Directions:

Serves 2

Combine tahini ingredients together in a small bowl and whisk until combined. Allow ingredients to sit together for at least 1 hour before serving. Be sure to stir again before drizzling over scallops.

For the scallops, I like to use a cast iron skillet to get a good sear. I use a nice stable fat that can tolerate heat, such as butter or coconut oil, and get the skillet good and hot (but not smoking). Once the fat has melted and the skillet is hot, add scallops to skillet with a sprinkle of sea salt and cracked pepper. Allow scallops to sizzle for approximately two minutes before flipping to sear the other side for another two minutes or until done. (Frying time will depend on the size/width of the scallops you are working with).

When ready to serve, drizzle scallops with tahini (or set tahini in a small bowl beside scallops as pictured) or rest scallops over tahini sauce.

moi je préfère la traditionnelle ~

Blackberry Mango Salsa Salad with Ginger Lime Vinaigrette

January 8, 2012 By kelly / inspired edibles 61 Comments

I had originally intended on posting my favourite mango salsa but it was nearing noon when I began assembling this recipe and I just knew fruits and veggies alone weren’t going to cut it for lunch. So, I mixed in some plump chickpeas for protein and fibre and was delighted with the result.

Chickpea, an otherwise ordinary looking legume, has an outstanding nutrition profile and excellent culinary versatility. In this salad, the chickpeas absorb the flavour of the ginger lime dressing beautifully, hitting the high notes when mixed in with cumin and cilantro. The solid, buttery texture of chickpeas also adds depth and satisfaction to the meal.

Blackberry Mango Salsa Salad with Ginger Lime Vinaigrette:

For the Salad:

1 mango, peeled and diced
12 or so fresh blackberries
1/2 cucumber, partially peeled and diced
1/2 purple onion, chopped
1 cup cooked chickpeas, thoroughly rinsed if using canned
1/2 cup cilantro, chopped

For the Ginger Lime Vinaigrette:

3 Tbsp olive oil
1 Tbsp sesame oil
1 tsp rice vinegar
2 Tbsp fresh lime juice
1 Tbsp grated lime zest
1 Tbsp minced ginger root
1 tsp grainy Dijon mustard
1 tsp brown sugar
½ tsp sea salt

½ tsp cracked pepper
1/4 tsp cumin seeds

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Serves 2

Assemble salad ingredients together in a serving bowl or on individual plates.

Combine vinaigrette ingredients together in a container with fitted lid. Shake well. Taste and adjust seasoning as desired before drizzling over salsa salad.

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For the love of Chickpeas:

A half cup serving of cooked chickpeas (also known as Garbanzo beans), provides over 6 grams of dietary fibre and 7 grams high-quality vegetable protein. This same serving size also provides 35% of an adult’s daily requirement of folate and over 40% of the daily requirement of manganese.

How to cook Chickpeas:

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

Avocado Pear Soup with Beet Greens and Cauliflower

January 4, 2012 By kelly / inspired edibles 55 Comments

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

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

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

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

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

Avocado Pear Soup with Beet Greens and Cauliflower

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

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

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

The soup tastes best eaten freshly made.

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

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Spotlight on Cauliflower:

Cauliflower, along with its other cruciferous friends (broccoli, cabbage, collard greens, kale, Brussels sprouts), is known for its high concentration of cancer-fighting chemicals called glucosinolates. Glucosinolates are broken down by bacteria in our digestive tract and transformed into bioactive compounds known as isothiocyanates and indole-3-carbinol.

Scientists are learning that these compounds help eliminate cancer-causing substances by regulating our body’s detoxification enzymes (more liver support). A significant body of evidence suggests that a regular intake of cruciferous vegetables, helps guard against many types of cancer.

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

Oven Roasted Rosemary Ricotta

December 15, 2011 By kelly / inspired edibles 61 Comments

I was so excited the afternoon I came across Sally’s Simple Appetizer, that I was compelled to make it almost immediately.

I served the baked ricotta fresh out of the oven as a snack for my sons when they arrived home from school (I may have had a bite or two myself).

Warm, soft, delicious and satisfying, the dip was greeted with rave reviews (swoons actually).

The recipe can be adapted to suit any taste preference. The version I put together took me about 7 – maybe 8 – minutes to prepare.

A colourful, wholesome holiday appetizer in a flash (and I know none of us are looking for those…).

Oven Roasted Rosemary Ricotta

1 container smooth ricotta cheese
3 Tbsp sliced Kalamata olives
2 garlic cloves, minced
1 tsp dry rosemary (or 2 Tbsp fresh chopped rosemary)
1/4 tsp hot chili pepper flakes or to taste
1/4 tsp sea salt
1 tsp olive oil

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Heat oven to 350 F

Place all ingredients together in a suitably sized bowl and mix to combine. Transfer ingredients into an oven proof dish.

Sprinkle top of cheese mixture with a little rosemary, chili flakes and sea salt.

Bake in the oven for approximately 30 minutes or until cheese mixture is warmed through and starts to bubble around the edges.

Remove from oven and drizzle with a tsp of olive oil.

Serve warm with an assortment of sliced fruits and vegetables.

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This recipe is adapted from Sally’s Baked Ricotta at Bewitching Kitchen.

Thanks Sally! Our family really enjoys this one.

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

December 11, 2011 By kelly / inspired edibles 57 Comments

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

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

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

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

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

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

I’ll never forget them. Merci Maman.

Roasted Cauliflower with Seared Butter Mushrooms and Pomegranate

1 head cauliflower, chopped into bite-sized pieces
1 generous cup button mushrooms, sliced fairly thin
1 pomegranate, seeded
2 tsp butter
Drizzle of olive oil
1/2 tsp onion powder
1/2 tsp garlic powder
Sea salt & black pepper to taste

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Note: I wouldn’t underestimate the pomegranate in this recipe. I am always amazed by the flavourful, juicy crunch they bring to dishes despite their tiny size. So delicious!

Heat oven to 400 F.

Spread cauliflower out on a baking sheet. Drizzle with olive oil and then sprinkle with onion and garlic powder.

Roast in oven for 20 minutes.

Meanwhile, warm a skillet (preferably cast iron) over medium/high heat – add butter and then mushrooms – sprinkle with sea salt and pepper and toss for about two minutes or until a nice browning develops.

Combine roasted cauliflower, warm butter mushrooms and pomegranate together and enjoy as a delicious side to any meal.

Simple and Delicious Smoked Salmon Canapés

November 27, 2011 By kelly / inspired edibles 66 Comments

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

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

Yes indeed. It was a thing of beauty.

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

These are the days.

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

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

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