Inspired Edibles

~ wellness, wonder, words ~

Sweet & Savoury Maple Pumpkin Bites with Fresh Sage and Macadamia (Gluten Free, Dairy Free)

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“I don’t know what’s in these that makes them so good mom,
but they’re so good …”
                                                ~ son
There you have it.  That’s all the proof you’ll ever need.
The funny thing is, I had made one of those quiet promises to myself that I wasn’t going to post anything with pumpkin in it until October (kind of like my habit of listening to Christmas music in November – a bit annoying).  And here it is, prime apple month, and what am I doing?  Leapfrogging right over my draft apple post (which is lovely by the way), to bring you pumpkin.
But not just any pumpkin.  These may be the tastiest bites I’ve ever made… (so far).  I think it’s the fresh sage that just kills it.  (Note to my Mom: ‘kills it’ in this context means it makes it really good).
Sweet & Savoury Maple Pumpkin Bites with Fresh Sage and Macadamia
(Gluten Free)
  • 1 + 1/3 cup almond flour
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg, fresh ground if possible (the taste is incomparable)
  • 1/4 tsp allspice
  • 1/2 tsp baking soda
  • 2 heaping Tbsp fresh sage, chopped
  • 1 egg
  • 2 Tbsp olive oil
  • 2 tsp vanilla essence
  • 2 Tbsp pure maple syrup
  • 1/2 cup pumpkin purée, (pumpkin only not ‘pumpkin pie’ filling)
  • 1/8 cup macadamia nuts, chopped into small pieces (I used dry roasted)
  • Sea salt
————————–
Makes about 24 bites.
Directions:
Heat oven to 350 F.
In a large bowl, assemble: almond flour, cinnamon, nutmeg, allspice, baking soda and fresh sage, mixing to combine.
In a separate smaller bowl, whisk together: egg, olive oil, vanilla and maple syrup.  Add pumpkin purée and whisk until well integrated with other ingredients.
Add wet ingredients to dry, mixing just until combined.  Place bowl with batter in the fridge to allow it to firm up slightly (about 30 minutes – or about 10 minutes in the freezer if you prefer).
Remove bowl from fridge/freezer and roll pumpkin batter in the palm of your hands (it will still be quite soft) into bite-sized shapes using just less than 1 tablespoon per bite.  If the batter is still too wet to work with, simply return it to the fridge.
Place bites on a parchment lined baking sheet with some room separating them.
Top each bite with a touch of sea salt and a few macadamia pieces before placing them in the oven for 10-12 minutes.  For testing, the bites should still be soft to the touch but have a nice golden colour on the bottom.  Allow them to cool for a couple minutes before enjoying.

Raw Vegan Energy Bars with Walnut, Chia, Cherry & Pepita for Ida

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Raw Vegan Energy Bars

The other night my husband and I were relaxing on the couch catching a bit of the late evening news before heading to bed.

I was drifting in and out of consciousness, as I am want to do in front of the tv, and just before fully transitioning to the other side, I caught of glimpse of Ida.  And I’m so glad I did.

Who is Ida you ask?

Ida is Ida Herbert.  A 96-year-old woman (remarkable in its own right) from Orillia, Ontario.  But it’s what Ida was doing that was really stunning…

It turns out that Ida, at the ripe young age of 96, also happens to be – now hold for it – a yoga instructor. Yup, that’s right folks. This incredible woman is still teaching yoga at the age of 96!

Her journey began in the 1940s – long before yoga came into vogue in the Western World – and it’s still going.

I was so inspired by Ida’s Story that I decided to dedicate these energy bars to her along with a little thank you – I’m calling it an ode to Ida (although it is not really meant to be sung):

Ode to Ida:

Ida, you are a force of life worthy of our calm consideration.  You remind us all of what it truly means to be healthy and whole – to see our minds and bodies not as separate entities at war with one another by rather intimately connected, each working for the other’s mutual benefit.  You’ve certainly mastered the idea of long-term commitment – not so easy in the face of a society consumed by collective impatience, quick fixes and unreasonable demands. And possibly most encouraging for all of us is how you model health and wellness in the form of strength, flexibility, vitality and resilience in stunning contrast to our society’s ubiquitous and ultimately doomed attachment to the term “skinny” to define health.

In short Ida, thank you.  I think you are magnificent!

(and, if I can track down your address, I will mail a box of these bars directly to you!  I think you will love them…)

Raw Vegan Energy Bars with Walnut, Chia, Cherry & Pepita for Ida
  • 1 cup raw walnuts or any other nut of choice
  • 1/2 cup dried cherries (substitute pitted dates, figs or prunes)
  • 1/3 cup just nuts peanut or almond butter
  • 2 heaping Tbsp chia seeds
  • 1 Tbsp pure maple syrup
  • 1/4 cup raw pepitas (pumpkin seeds)
  • 1/4 cup unsweetened, desiccated coconut
——————–
Notes:
You can easily double the quantity of this recipe and play around with different ingredient choices as desired.

Once your ingredients are in place (mise en place) it will take you about 6 minutes to assemble these glorious bars.  Truly one of the best tasting and satisfying health bars our family has ever had.  I’m not sure I’ll ever buy another granola bar again!

——————-

Makes about 8 bars or 16 squares

Place walnuts in blender or food processor and blend for about 20 seconds or until nuts are fairly well ground.  Add cherries, peanut/almond butter, chia seeds and maple syrup blending until the entire mixture is well combined.  The mixture should be sticky – if it’s too dry, add a little bit more nut butter or vanilla essence or coconut oil to create moisture.

Meanwhile, place a piece of wax or parchment paper into a loaf pan (the pan should be in the range of  8″ x 4″) such that it hangs over the sides.

Remove mixture from blender and press it into the base of the loaf pan using the back of a spoon or other implement to flatten and smooth it down.

Sprinkle the surface of the mixture with pepitas and coconut, pressing down gently with your fingers so that they adhere to the surface.

Fold both sides of the hanging wax or parchment paper inward, one at a time, over the mixture and gently press down one last time with your hand on top of the paper resting over the mixture.

Place the pan in the fridge and allow the mixture to solidify somewhat into a singular slab for about 1 hour.  If you wish to accelerate the process, you can pop the pan in the freezer for 20 minutes or so, but don’t forget to remove it and return it to the fridge.

When you’re ready to slice the bars, simply remove the pan from the fridge and gently elevate the slab by pulling up on the ends of the wax/parchment.

Slice the slab into bar shapes or squares as desired.  Store any remaining portions (good luck with that!) in the fridge.

Whole Grain Cherry-Apricot Breakfast Cake

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So here’s the thing.

There just isn’t very much evidence to suggest that drinking coffee is bad for your health.

In fact, depending on what you’re measuring, there may be more potential health benefits to drinking coffee than hazards.

On the downside, there’s no question that coffee is not well tolerated by all – sleep disruptions, agitation and increased stress levels may be some unpleasant effects.  Coffee can also interfere with appetite and take the place of other important nutrients in the diet – like any other overused/abused food or beverage.  

But in terms of effects on mortality and other critical health markers, the evidence may surprise.  There is a good body of research to suggest that coffee consumption may protect against a host of diseases, including: type 2 diabetes, Parkinson’s disease, liver cancer, and liver cirrhosis.  Studies have also linked coffee intake to a slightly lower risk of cardiovascular disease and more recently, to its protective effects against dementia and Alzheimer’s disease. Pretty impressive stuff. 

While I’m not interested in championing coffee nor suggesting that anyone embrace coffee consumption as the focus of their health and wellness regimen, I do think a reframing of our understanding of this beverage and its effect on our health may be warranted.  Coffee consumption has long been perceived as a bad habit (right up there with cigarettes), yet I’m not sure the evidence supports that characterization. 

More studies are needed but I’m excited about the collection of evidence that would appear to open the door to possibilities for the prevention and/or postponing of illness.  Something we should all be watching for in the future.

——————

I especially like the medium grind cornmeal in this recipe.   It lends a coarse texture to the loaf without taking over.  The silky properties of spelt provide a nice balance to the corn and the oatmeal, keeping it on the softer side.

I have labelled this a breakfast cake but I’m pretty certain it would be well received at any time of day!

 

Whole Grain Cherry-Apricot Breakfast Cake
  • 15 or so dried apricots
  • 12 or so fresh cherries, pitted and chopped
  • 1 cup whole grain spelt flour
  • 1/2 cup whole grain oatmeal
  • 1/4 cup whole grain medium grind cornmeal
  • 1/3 cup brown sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 cup buttermilk
  • 4 Tbsp olive oil
  • 1 Tbsp ground fresh ginger
  • 2 tsp vanilla extract
  • 1 Tbsp orange zest
  • 2 eggs, gently whisked
  • 1/2 tsp confectioners sugar to finish
————-

Notes:

Soaking the apricots in boiling water does an excellent job of softening and engorging the fruit.  If the whole fruit is too much apricot love for your taste, you can simply slice the apricots in half width-wise and use half the fruit in the recipe rather than whole.

Serves 8-10

 

Directions:
Preheat oven to 350 F.
Lay a piece of parchment paper, cut to size, inside an 8-inch round baking pan. Spray or brush paper and sides of pan with olive oil.
Place apricots in a pie dish (or bowl). Bring 1 + 1/2 cups of water to a boil and pour over apricots. Allow boiling water to soften apricots as you assemble remaining ingredients.
Drain apricots after about 15 minutes and arrange them at the bottom of the lined and oiled baking pan.
pretending I’m left-handed…

 

Add pitted and chopped cherries to pan.
Meanwhile, in a large bowl, combine spelt, oatmeal, cornmeal, sugar, baking powder and baking soda.
In a separate bowl, stir together buttermilk, olive oil, fresh ginger, vanilla, orange zest and eggs.
Add wet ingredients to dry mixing just until combined.
Pour batter over apricots and cherries and smooth top with the back of a spoon or flat knife.

 

left-handed with weight while balancing camera
in right hand without tripod… do not try this at home
Bake for approximately 30 minutes or until caked tester comes out clean.
Allow cake to sit on a wire rack for at least 10 minutes before running a flat knife along outer edge of pan.
Place an inverted plate over the top of the cake pan and gently flip the cake onto the plate (it should drop on its own within a minute – gently tap or shake the pan to encourage it if necessary).
Slowly remove the piece of parchment paper from the top of the cake and allow it to cool completely before serving.
Once cooled, add a light dusting of confectioners sugar over the top of cake and slice.

 

Lemon Currant Oatmeal Scones with fresh Lavender Leaves

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Ever since visiting this property, it has been a quiet fantasy of mine to cultivate my own lavender farm.

Wouldn’t you just love to run yourself and your naked feet through those fragrant purple fields? 
But since I’m not likely to abandon my life as I currently know it, nor obtain a degree in horticulture anytime soon, I decided I would do the next best thing. 

Snip off some fresh lavender leaves from my little herb box and get busy.

I made these scones for my husband on Father’s day.  (He adores scones; something I don’t make very often so it qualifies as a treat).

He tried the first scone without jam, cream or anything in between, preferring instead to “explore the subtle flavour of the lavender” (shameless flirt).

If you’re looking for puffy, airy, white flour vapidness – these are not your scones.  The featured scones are made with whole grains and deliver a more textured, coarse biscuit-style bite with just a touch of sweetness and plenty of nature’s surprise.

These scones were a big hit in our home (once we were finally able to wrestle a few away from Dad that is) – I hope you enjoy them too!

Lemon Currant Oatmeal Scones with fresh Lavender Leaves

  • 1 + 2/3 cups spelt flour (or other whole grain flour of choice)
  • 1 + 1/3 whole grain oats
  • 1/4 cup golden turbinado sugar, substitute other coarse grain sugar
  • 1 Tbsp baking powder
  • 1 tsp baking soda
  • 3/4 cup cold butter, cut into pieces
  • 1 tsp pure vanilla essence
  • Zest of one lemon
  • 1 Tbsp fresh lemon juice
  • 2/3 cup buttermilk, well-shaken
  • 1/2 cup dried currants
  • 2 heaping Tbsp lavender leaves

————

Makes 12 – 14 scones

Preheat oven to 425 F.

In a large bowl, combine spelt flour, oats, turbinado sugar, baking powder and baking soda.

Add butter and, using your fingers, work the butter into the dry mixture until it resembles small pea-sized lumps.  Add currants and lavender leaves to mixture.

In a separate smaller bowl, stir together vanilla, lemon zest, lemon juice and buttermilk.  Add wet mixture to dry ingredients.

Stir until a sticky dough begins to form. 

Turn dough out onto a lightly floured surface and gently knead a few times.

Pat dough into a 1-inch thick rectangular shape, dusting surface with flour if necessary. 

At this point, I usually add more citrus zest
and currants to the surface of the dough
Cut out as many scones as possible with your cutter – or an object posing as a cutter
I have no idea where my cookie cutter is…
probably in the Christmas box
 
Transfer scones onto a parchment paper lined cooking sheet. 

Be sure to gather any scraps of dough to reshape for more cut outs.

Brush the tops of the scones with buttermilk and sprinkle with a dusting of turbinado sugar if desired (I forgot to do this – it did not seem to matter).

Bake for approximately 12 – 15 minutes until golden brown.

Allow scones to cool on a rack prior to eating.

Ancient Grains Granola Cups ~ sensible nutrition on-the-go

By 57 Comments

I think what amazes me most about homemade granola is how much goodness you can pack into such a small area.

(Yup, I actually get excited about these things).

Each of these muffin-sized granola cups contains more health building nutrients than the average North American consumes in an entire day.  And then some.

Sounds pretty worthwhile to me.

A simple and quick make-ahead option for breakfast or snack, full of delicious nutrients and wonderfully portable too.

If you’ve not yet tried blackstrap molasses, you’re in for a real treat.  It’s not only delicious but highly nutritive. With a robust flavour reminiscent of black liquorice, it boasts an impressive nutrient profile that puts it in an entirely different class than its highly refined cousin ‘fancy‘ molasses.

2 Tablespoons of blackstrap molasses contains an amazing 40% of an adult’s daily requirement of potassium; 30% daily requirement of iron (ideal for vegetarians/vegans); 20% daily requirement of calcium; 20% daily requirement of vitamin B6 and 16% daily requirement of magnesium.  Pretty impressive stuff for a sweetener.

You can play around with this recipe and incorporate whatever ingredients suit you and your family best.  Experimenting with different seasonings will also bring about a whole new taste experience every time.

yup, that would be chili powder…

Buyer Beware: Another reason why I love homemade bars… Despite clever and creative labelling, most commercial granola bars are more about sugar than anything else.  There are a few pre and post workout specialty bars on the market that have their place under very narrow circumstances (most of us do not have activity levels that warrant those circumstances), and Kashi brand granola snack bars contain a good amount of protein and fibre relative to sugar.  Beyond that, most common commercial brands are about as nutritive as a candy bar.

I hope you enjoy making these granola cups at home – It’s really hard to go wrong with them so have some fun and bring small hands on board if you have them at home. Nothing more health empowering for a child than getting them involved in food choices at a young age.

Ancient Grains Granola Cups
  • 1 + 1/2 cups whole grain oats
  • 1/2 cup quinoa flour
  • 1/4 cup ground flaxseed
  • 1/2 cup chopped walnut
  • 1/4 cup sunflower seeds
  • 1/2 cup sliced dried apricot
  • 1/4 cup sliced dried and pitted prunes
  • 1/4 chopped 75% cocoa chocolate
  • 1 tsp chili powder
  • 1 tsp cinnamon powder
  • 1 tsp cardamom powder
  • 1/4 tsp ground ginger
  • 1 egg
  • 1/3 cup pure maple syrup or honey
  • 2 heaping Tbsp blackstrap molasses
  • 1/4 cup melted coconut oil or olive oil
  • 2 tsp natural vanilla extract
  • handful dessicated coconut
———————-
Heat oven to 350 F.

In a large bowl, stir together: oats, quinoa flour, ground flaxseed, walnuts, apricots, prunes, chocolate, chili, cinnamon, cardamom and ginger.

In a separate bowl, lightly beat egg and add maple syrup, blackstrap molasses, oil and vanilla.

Add wet ingredients to dry mixing until everything is moist.

Divide mixture among 12 medium-sized paper lined (or greased) muffin cups.

(I topped these cups with an additional sliver of apricot and a few sprinkles of dessicated coconut that I wanted to use up).

Using the back of a spoon, pack granola down tightly to allow ingredients to stick together after baking.

Bake in the oven for 15-20 minutes or until edges begin to brown.

Allow granola cups to cool before unmoulding.

Enjoy!

Strawberry Coconut Spelt Muffins

By 65 Comments

I’m not quite certain what it is about springtime that reminds me of coconut, but a few days of warm weather, sunshine and melting snow and I find myself gravitating towards the gentle sweetness of this beautiful, white fleshy fruit.

Happily, I’ve had an opportunity to contemplate the changing seasons and radiant sunshine this past week during our spring skiing adventure through the Eastern Townships and Vermont. Now I like a tropical vacation as much as the next gal, but there’s just something about skiing under the brilliant March sun – hatless, gloveless, coatless, heart pumping and legs burning – that’s… well, unbeatable.

Something else I love about spring are the running streams that return to life after the long, deep winter. The melting snow adds volume and momentum to their flow and it creates the most peaceful, comforting sound.  Here’s a short video of the stream that ran just outside our chalet; it was a pretty wonderful way to begin and end each day.  Be sure to play the clip repeatedly for your sleepless children.

Strawberry Coconut Spelt Muffins
  • 1 + 1/4 cup whole grain spelt flour
  • 1 cup whole grain oatmeal
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 cup Demerara sugar
  • 1 egg, lightly whisked
  • 3 Tbsp olive oil
  • 1 tsp vanilla
  • 1 cup chopped strawberries + 12 slices for topping
  • 1/4 cup dilute orange juice
  • 1/4 cup natural, unsweetened coconut milk
  • 1/4 cup unsweetened desiccated coconut shavings + 2 Tbsp
——————-
Heat oven to 400 F.

In a large bowl, combine spelt flour, oatmeal, baking soda, baking powder, sugar and 2 Tbsp of coconut shavings together in a bowl, mixing well to combine.

In a separate smaller bowl, whisk together egg, olive oil, vanilla, orange juice and coconut milk. Add chopped strawberries, gently mixing to combine.

Add wet ingredients to dry ingredients, mixing only until combined.

Divide batter among 12 lightly greased muffin cups. Top each muffin with a slice of strawberry in the center and a sprinkling of coconut shavings all around.

Cook muffins for approximately 15 minutes or until browned and just firm to the touch.

Remove tray to cooling rack and allow muffins to set for at least 10 minutes before enjoying.

Yay Spring!

Kamut Carrot Loaf with Swiss Chard, Dates and Walnut

By 62 Comments

It’s amazing what you can work into a loaf these days (and even more impressive how good it can taste!)

 

When it comes to dark leafy greens and the powerhouse nutrients they deliver, that’s a good thing.

Many of us have heard of Kale, Swiss Chard, Bok Choy and similar greens, but are less certain about how to incorporate them into our diets.  In the raw, these greens can have a somewhat bitter taste and for some, are difficult to digest.

 

One of the easiest ways to begin introducing dark leafy greens into the diet is to incorporate them into stews, soups, casseroles and baked goods.  Simply pull apart the leaves, thoroughly wash and chop to desired size.  The cooking process transforms the coarse leaves into soft, silky bundles while the flavours mellow with the other ingredients and are not as sharply discernible.  If you and/or your children are new to these lesser known greens, you may find this a kinder, gentler approach.

 

From there, you can expand by adding these chopped greens to your morning eggs, stir fries, sandwiches, wraps, salads and smoothies.

 

 

Dark leafy greens supply a broad range of nutrients including: fibre, vitamins A, C, E, K, folic acid, calcium, iron and magnesium.  These same greens also deliver plant compounds known as phytochemicals that have disease fighting properties.

 

Here is one delicious way to enjoy them ~

 

The title may sound involved but once you have your ingredients in place, it will take you about 15 minutes to assemble.  The rest is cooking time.

 

Kamut Carrot Loaf with Swiss Chard, Dates and Walnut
  • 1 cup whole grain oatmeal
  • ¾ cup whole grain kamut flour* (substitute whole grain of choice)
  • 1/3 cup demerara sugar (substitute a coarse, dark sugar)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/3 cup pitted dried dates, chopped (substitute dried fig or prunes)
  • 1/2 cup chopped walnuts
  • 2 large carrots, peeled and chopped (about 1 cup grated)
  • 2 cups lightly packed Swiss chard, torn (substitute dark leafy green of choice)
  • ¼ cup olive oil
  • ¼ cup plain Greek yogurt
  • 1/3 cup buttermilk
  • 1 tsp vanilla
  • 2 eggs, lightly beaten
—————–

Note:

 

Kamut is an ancient, whole grain, that has a mild sweet flavour. It contains 20-40% more protein than regular wheat and is a good source of the immune-supportive antioxidant mineral, selenium. One half cup serving of kamut supplies six grams of protein (the same as an egg), and five grams of fibre.
Although a glutenous grain, kamut is often better tolerated by those with sensitivities to modern, refined wheat.

 

You can find Kamut at health food stores and in the specialty section of some larger grocery stores.

 

————

Heat oven to 350 F

 

In a medium size bowl, combine oatmeal, kamut, demerara sugar, baking soda, baking powder, cinnamon, chopped dates and walnuts.  Stir to combine.

 

In a separate, larger bowl, combine olive oil, yogurt, buttermilk, vanilla and eggs.

 

Meanwhile, combine Swiss chard and carrots in blender and blend until coarsely ground.  You should end up with about 1 + 1/2 cups of grated carrot Swiss chard mixture.

 

The gorgeous colours of nature ~ carrot and Swiss chard

Add dry ingredients to wet, mixing only until combined.

Pour batter into a greased loaf pan and bake for about 40 minutes or until golden brown and firm to the touch.

Allow loaf to cool for 10 minutes before slicing.

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

By 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

————–

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).

Apple Buttermilk Muffins

By 71 Comments

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

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

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

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

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

Heat oven to 400 F.

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

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

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

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

Allow muffins to cool slightly before enjoying.

Grain Free Lemon Rosemary Pancakes

By 60 Comments

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

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

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

Notes:

 

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

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

—————-

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

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

—————-

Spotlight on Flaxseed:

 

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

 


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

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

 

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