Inspired Edibles

~ wellness, wonder, words ~

Pumpkin Oatmeal with Macadamia & Beurre Noisette

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Growing up in the country with miles between houses, trick-or-treating by foot was not really feasible (nor was biking in a costume).  Instead, my Dad would drive my younger brother and I along the country roads making as many stops as he could and waiting in the car as we knocked on doors and worked our magic. We would travel around 3 different lakes before retiring back at home to spill our pillowcases full of candy (yes, pillowcases!).  My brother, clever as a fox, always ended up with more loot than me. He figured out that if he left his pillowcase in the car and went to the door with a tiny Jack-o-latern pail (which he usually left empty or with one or two feeble candies) it would look pathetic next to my massive and bursting-full pillowcase and the neighbors would naturally take pity on him and give him twice the amount of candy.  It worked like a charm. Back in the car, he would dump his loot into his pillowcase and start all over again with an empty bucket at the next house.

pumpkin oatmeal with salted macadamia in beurre noisette

All I could do was admire the kid’s ingenuity (although I really should have been asking for a cut of the spoils since his success depended on my compliance – I was half the act). …

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Millet Porridge with Fresh Fig, Honey and Hemp

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Every once in a while it’s nice to be reminded that the universe is working in your favor; even when it comes to something as seemingly insignificant as a fig.

And so it was on an early Saturday morning when I was preparing to head across town in pursuit of the not-so-common, common fig.

I had just made a similar trip the week before and was feeling a bit sheepish about the expense and the weekend departure from the family when the doorbell rang. …

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Blueberry Burst Breakfast Muffins

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Not so long ago it seems I was making muffins for our family on a weekly basis.  I’d bake a batch or two on the weekend (sometimes making extra for my mom) and the boys would enjoy them throughout the week — in their lunchboxes, after school or as a grab-and-go on their way out the door. But muffin making eventually gave way to bars (a dragon lives forever but not so little boys) and over the past couple years, I think I’ve only made muffins once or twice. …

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Autumn Oatmeal with Apple, Cranberry & Walnut

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My mom sent me four autumn leaves in the mail.

They were the first she gathered from the trees near her home.  I found them pressed together neatly in a card with her signature handwriting slanting almost vertical along the page.

She said she wanted to send them to me so I wouldn’t forget about the fall.

Delicate and impossibly light, I removed the leaves from the card and carefully placed them on the kitchen table.  I had a sinking feeling they were going to fly away even though I was inside.  I sat there staring at them and imagining my mom in a younger version of herself, walking in the autumn leaves with her big rimmed sunglasses and pink lips, my cheeks pressed into my hands, tears streaming down my face.

So much for getting tougher with age.  I only soften.

These are the gifts I cherish most. The gestures, the kindnesses and the feelings I no longer have words for.

…

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Quinoa Breakfast Bowl

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The boys start school on Monday.

I know.

Seems cruel and unusual to me too.

And yet, they feel good about it, so who am I to say.

My eldest says he likes being in school with his friends when the weather is still so nice ~ (like it turns dramatically here in CA – wink) ~ everyone is full of energy and good spirits and there is a ball to kick or throw at every break. Even though they don’t live far apart, plans don’t seem to get made quite as often during the summer break so school remains the great joinder.

We squeezed in all the mandatory pre-school appointments in the earlier part of the week ~ the butcher, the baker, the candlestick maker ~ and this morning I dropped my youngest off at his High School orientation. Yup, two boys in high school now. I’ll admit I lingered a bit longer than I needed to. Catching those last glimpses of boyhood before it all changes, again.

So here I sit in a new home surrounded by boxes and to-do lists and yet, a warm cup of tea and this quiet space seems just about right.

These last few weeks have swooshed by in a blur and I’m feeling grateful for the pause.

~~~~~~~~

Today I’m talking about breakfast and sharing some of my favorite ways to start the day.

I am often asked in my nutrition practice what the ideal breakfast is and my answer is always the same: it depends. And it does.  Age, stage, level of activity, work/sleep schedules, response to food, goals and objectives.  In short, while there are certainly guiding principles, there is no one size accommodates all when it comes to nutrition.

We are all biochemically unique and each of us has the ability and responsibility, in my view, to experiment and learn what works best for us.

For myself, the composition and ratio of micronutrients (protein, fat and carbohydrate) will vary depending on whether I am preparing for work (sedentary) or exercise.  It may also vary with the seasons as my digestive vitality and food preferences are not the same in the grueling heat as they are in cooler temperatures.

Prior to exercise, I prefer easily and quickly digesting food sources such as whole grain oatmeal with ground seeds, a few pieces of sliced banana and milk.  A nourishing and easily digested meal that provides me with just the right amount of energy I need to have a productive workout session.  If I eat this type of breakfast sometime around 7:30 am and workout sometime around 9:00 am, I am usually looking for a more concentrated protein source by 10:30 – 11:00 am.

On the days when I am not working out in the morning, I might opt for a more substantive breakfast with greater staying power (satiety) such as this nourishing breakfast bowl which contains a variety of food elements in more concentrated forms.  A simple and delicious meal bowl made up of protein (found in the eggs, nuts, cheese and quinoa), fat (found in the avocado, nuts and cheese) and carbohydrate (found in the quinoa and sprouts) complete with vitamins, minerals and antioxidants.  Although packed with goodness, this quinoa breakfast bowl is easy on the system and does not leave me feeling bloated, tired and grumpy the way more popular breakfast assortments of the carbohydrate family can (ie: toast, pancakes, waffles, muffins, sugary cereals, etc) ~ pretty much the opposite of how you want to feel starting out the day.

Be sure to have a look at the Nutriton & Cooking Notes I prepared for more information on the role of protein, fat and carbohydrates in the body as well as nourishing food sources of these macronutrients.

Enjoy experimenting with different combinations and remember, nobody ever said you couldn’t eat lentils or steak for breakfast. Do what works for you!

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Lemon Chia Seed Pudding with fresh berries

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I’m not sure it would have been his personal request but this is how we decided to start Father’s Day in our home.

A cool and refreshing lemon pudding that’s tasty enough to enjoy for dessert – any time of day!  My husband is a big fan of citrus puddings, jams, jellies, tarts and desserts generally, so it seemed fitting to celebrate his day with this little spin on traditional pudding.

[Sidebar: when I mentioned to my husband that my friend Sandra (oooh that Sandra…) whipped up a batch of homemade fudge ice cream for her husband on father’s day, my hubby’s response was that he still liked my chia pudding best — smart man].

Our eldest son, a distance runner, introduced me to Chia Fresca about five years ago when he was 11-years-old.  He had just read the book Born to Run by Christopher McDougall which explores the world’s greatest distance runners and their secrets to success.

There is a passage in Born to Run dedicated to the wonderful power of iskiate– otherwise known as chia seed.  The author speaks at great length about the nutritional value of chia and its long history as a revered, sacred food in Mexico.

“Chia was once so treasured, the Aztecs used to deliver it to their king in homage. Aztec runners used to chomp chia seeds as they went into battle and the Hopis [tribe] fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean.”

After reading this passage, my son promptly grilled me about chia seed and then politely requested (or something like that) that we procure some on the double.  And so a chia tradition was born in our home.

[Sidebar 2: Unlike the other 3 members in this family, I am not a natural runner (no matter how much chia I might consume). I bump and grind and fight for every inch. I also come with a long and well-practiced list of excuses should anyone care to listen to them. But the person who quietly listened and still managed to motivate me to get out there and prepare for my first 10K almost twenty years ago now, was my husband.  On the days when I really (really) didn’t want to go out and join the jolly fellow on his regular runs, he would simply say “we’ll just go for ten minutes. If you’re done after ten minutes, we’ll come back, no questions asked.”  Of course, every runner knows that getting out the door is the toughest part. Once you’re out there, it’s never ten minutes. Like I said, smart man].

This is the same patience, gentle persistence and wisdom he has brought to raising our sons.  He’s our guy and he’s pretty awesome.

5.0 from 2 reviews
Lemon Chia Seed Pudding with fresh berries
 
Print
A delicately sweet and refreshing lemon pudding that works well for breakfast, snack or dessert!
Author:
Serves: Makes 2 puddings approximately 1 cup/250 mL each
Ingredients
  • 1 cup milk variety of choice
  • ½ cup unsweetened plain Greek yogurt (I typically use 2% fat)
  • 4 generous Tbsp chia seed
  • juice of one lemon
  • zest of one lemon + more for garnish
  • 4 Tbsp honey or pure maple syrup
  • 1 tsp pure lemon extract, optional
  • raspberries and basil or mint for topping, as desired
Instructions
  1. In a generous sized mixing bowl, combine: milk, yogurt, lemon juice, lemon zest, honey or maple syrup and lemon extract if using. Add chia seed and whisk ingredients well before carefully transferring the pudding into serving dishes of choice.
  2. The recipe renders approximately 2 cups/500 mL of pudding so you can divide into two, 1 cup/250 mL portions or four half cup/125 mL portions, as you wish.
  3. Cover the puddings with wrap and carefully place in fridge for at least 20-30 minutes before enjoying (See Notes on pudding texture and appearance below).
  4. Just before serving top the puddings with additional lemon zest (if desired), berries and a sprig or two of basil or mint.
Notes
Breakfast, Snack or Dessert: I served this pudding for breakfast - it was cool and refreshing and just right on a warm California morning but you could equally enjoy it for snack or dessert as you wish.
Chia Seed: Chia seeds offer plant-based omega-3 fatty acids, fibre, antioxidants and an impressive array of minerals. Unlike flaxseed, chia does not have to be ground to be bioavailable (ie: to be absorbed and usable by the body). Chia is also highly 'hydrophilic' meaning that its seeds absorb water/moisture beautifully to create a mucilaginous gel that's ideal in desserts, puddings and jams. Flaxseed has a similar nutrition profile to chia (with slightly less fibre, omega-3s and minerals per serving) but flaxseed has the added benefit of containing lignans - plant compounds believed to be protective of breast health - which chia does not. Chia is more expensive than flaxseed but due to the highly concentrated nature of its nutrients on a gram per gram basis, a small amount of chia goes a long way. You can find chia seed at any health food store and many larger grocery stores.
Pure Lemon Extract: Pure lemon extract is a great way to intensify lemon flavor in desserts - it is simply lemon concentrate that does not contain any added sugars. I find the juice and zest from the lemon combined with the honey/maple syrup just the right combination for my taste but, if you want a slightly more pronounced lemon flavor, this is a great option.
Pudding Texture & Appearance: The longer you allow the chia to sit in the pudding mixture, the more moisture it will absorb, the larger and more visible the chia seed granules and the more set/thick the pudding will become. A 20-30 minute sit should give you some nice gelling but more of a milky texture (a bit reminiscent of tapioca pudding). A two hour or more sit (you can leave it over night to enjoy the next morning/day) will deliver a thicker texture while bringing more visibly large chia seed to the surface, so you can decide on the texture and appearance you prefer.
Make-Ahead Option: You can make the chia pudding the evening before, store it covered in the fridge and enjoy it the next day.

Cheers to all the great Dads, role models and mentors in our lives, past and present.  You make a huge difference.

All Natural Mixed Berry Chia Jam

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If you want to delight your guests and loved ones with a beautiful, delicious and succulent seasonal jam, have I got the thing for you!

Even better? This version is brimming with nutrients and will only take you about 10 minutes to whip up (yup, that’s right, 10 minutes!).  Oh and don’t worry, I won’t tell a soul… your domestic goddess status is safe with me.

I’ve always relished the idea of jam but rarely eat it because most commercial brands and home preserved varieties are more about the added sugar than the fruit.  It’s a real shame too because fruit contains so much natural goodness (and plenty of sweetness), it doesn’t actually require much messing.

But how to create a jam without the pectin and the heavy sugar load needed to activate it?

That’s what I love about this recipe.  It allows the taste and the star quality of the fruit to shine through without bogging it down with additives/preservatives.  Chia seed is a natural gelling agent and a perfect fit for this raw, natural variety of homespun jam. Chia also brings with it an array of nutrients to complement the fruit, which you can read more about in the Nutrition & Cooking Notes.

The other fun thing about this recipe is that you can choose (and vary) the fruit according to its seasonal availability to create a different taste experience each time. Chia works particularly well with berries because the tiny seeds mimic those natively found in the fruit but you could certainly experiment with other pulsed fruit (or ideally a combination of berry and other fruit) and see how the resulting texture appeals. With something this easy, it’s not much of a stretch to imagine creating a new variety every week.  And now that the warmer months are finally upon us [yay] it’s nice to support local growers and benefit from fruit at its peak of freshness and nutrient quality whenever possible.

By the way, I also think these little jam jars would make a gorgeous hostess or mother’s day gift!

No?

All Natural Mixed Berry Chia Jam 

All Natural Mixed Berry Chia Jam

  • 8 – 12 (about 150 grams) plump, juicy and happy fresh strawberries
  • 1/2 cup (80 grams) dazzling fresh blueberries
  • 1 Tbsp (15 mL) orange juice
  • 1 Tbsp (15 mL) orange zest, optional
  • 1 Tbsp (15 mL) pure maple syrup
  • 1 tsp (5 mL) vanilla extract
  • 2 Tbsp (30 mL) chia seed

Makes about 1 cup of mixed berry chia jam (6 servings)

Nutrition & Cooking Notes:

  1. Chia Seed: Chia seeds offer plant-based omega-3 fatty acids, fibre, antioxidants and an impressive array of minerals. Unlike flaxseed, chia does not have to be ground to be bioavailable (ie: to be absorbed and usable by the body). Flaxseed has a similar nutrition profile to chia (with slightly less fibre, omega-3s and minerals per serving) but flaxseed has the added benefit of containing lignans – plant compounds believed to be protective of breast health – which chia does not.  Chia is more expensive than flaxseed but due to the highly concentrated nature of its nutrients on a gram per gram basis, a small amount of chia goes a long way. You can find chia seed at any health food store and many larger grocery stores.
  2. Fresh & Frozen Fruit: Chia works particularly well with berries in this recipe because the tiny chia seeds mimic those found natively in the fruit but you can certainly experiment with different pulsed fruit (maybe a combination of berry and other fruit such as apple, peach, plum or apricot for example) and see how you like the resulting texture.  Frozen berries will work here but you may need to thaw them first and allow some of the moisture to drain. You can also increase the amount of chia seed to enhance gelling effect if there is a higher moisture content from the frozen fruit.  Again, some experimentation may be required.
  3. Citrus, Spice & Fresh Herbs: You can play around with different varieties of citrus including lemon, lime and orange and add other flavorings such as cinnamon, clove, cardamom, anise and ginger. Fresh herbs such as basil, thyme and mint can also add a zing factor.
  4. Not a Preserve: It’s important to note that the featured recipe is a raw, fresh food jam that does not contain any additives or preservatives. This particular jam is not suitable for canning or long term storage.  It should be kept in a container in the fridge and enjoyed within one week.

Directions:

  1. Combine: strawberries, blueberries, orange zest, orange juice, honey and vanilla extract in a blender or food processor.  Pulse briefly until desired consistency is achieved.  For a chunky jam with pieces of fruit still visible, you will only need two or three pulses.  This will also allow the blueberry to appear distinct from the strawberry which is quite beautiful.  If you prefer a more uniform colour and a smoother texture, continue pulsing until desired consistency is achieved.
  2. Transfer fruit mixture to a suitably sized bowl and add chia seed, mixing with a wooden spoon to combine.  Your fruit mixture will gel relatively quickly but I like to leave the mixture in the fridge for about 2 hours before serving for an ideal jam consistency.  You can store the jam in a glass mason jar in the fridge or any covered container to be consumed within one week.
  3. Keep in mind that this is a raw, fresh food jam that does not contain any additives or preservatives. This particular jam is not suitable for canning or long term storage.  It should be kept in a container in the fridge and enjoyed within one week.  With a recipe this simple, you can make a new variation every week and take advantage of seasonal fruit and herbs from your garden throughout the summer!
© Inspired Edibles

 

my favourite way to enjoy this jam is on my morning oatmeal ♡

Carrot & Sunflower Seed Breakfast Bread

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Every plant in the universe seems to want to grow in this part of the world and I think I know why.

Of all the wonders California has to offer, surely the greatest has to be the sun.

I miss the snow.  I do.  I miss home, my community and my family.  I dream about our house in Ottawa and the ash tree in our backyard.

But you take your blessings where you find them and there’s just something to be said for stepping out the door on a February afternoon and being surrounded by warmth and light. Having the sun caress every part of your body and watching your dog sparkle in the light. She too comes to life in the sun. Her smile is unmistakable. It transforms me.

So today, I thought I would send you all a little bit of sunshine from the golden state so that you too can take part in the experience.

These photos were taken outside on our little balcony.  To me they represent all that surrounds us here in beautiful California including the gorgeous orange trees that continue to produce fruit (seemingly without end).

As for the recipe, I spotted a lovely orange-hued bread over at my friend Charles’ the other day that immediately caught my attention (as many of his recipes do).

I was smitten with the idea of the puréed carrot in the loaf but somehow couldn’t get the idea of leaving little bits of visible carrot flecks in the loaf out of my head.  I knew it would add weight to the bread and transform it into something different but I wanted to see where things might end up.  So off I went with three different tries, ending up with something a little different each time.  This was a happy experiment, and I have Charles to thank for it.

This is definitely not a soft, light and springy bread.  There is texture, density and complexity to this loaf but that is not to say that it’s not delicious in it’s own right.  We especially enjoyed this robust, colourful bread topped with sharp cheese and toasted with a touch of marmalade (for my husband) and hot red pepper relish (for me). The boys like to have their first piece simply with butter.  Who can blame them.  Next up will be sandwiches.

There are mild sweet notes generated from the orange and the carrot in this bread but they are quite subdued (less than 1.5 grams of sugar per slice).  Each serving delivers as much protein as an egg and also packs a good amount of dietary fibre. The seeds, orange and carrots also ring in a host of vitamins, minerals and antioxidants.

And here’s something else. Did you know that cooking carrots actually boosts their antioxidant content by breaking down cell walls?  Studies have shown that eating cooked carrots results in much higher blood levels of beta-carotene.  Beta-carotene’s antioxidant properties are thought to help reduce our risk of disease. Some of the beta-carotene we consume gets converted to retinol (the active form of vitamin A) which helps support our immune system, vision, cell growth (including skin), teeth and healthy bones.

Be sure to read through the Nutrition and Cooking Notes I prepared for options and best results.

Carrot & Sunflower Seed Breakfast Bread

Carrot & Sunflower Seed Breakfast Bread (inspired by FiveEuroFood )

  • 2 + 1/2 cups (625 mL) flour of choice (I used equal parts light and whole spelt)
  • 1 cup (250 mL) oatmeal (100% pure rolled oats)
  • 1 tsp (5 mL) salt
  • 1 heaping Tbsp (15 mL) Herbes de Provence (any mixture of dried herbs will do)
  • 2 Tbsp (30 mL) sunflower seeds 
  • 2 large carrots (about 1 cup grated)
  • 2 Tbsp (30 mL) orange juice
  • 2 Tbsp (30 mL) orange zest
  • 1 + 1/2 Tbsp (22.5 mL) dry active yeast

Makes 10 Slices

Nutrition & Cooking Notes:

  1. I’m calling this a breakfast bread but of course, any occasion and any hour of day works!
  2. You can experiment with different flours as you like for this loaf.  If you are looking for something light and springy, you may want to start with AP flour in combination with the oats but naturally this will take away from some of the nutrients.  It’s a bit of a balancing act however because using only whole grains in tandem with the weight of the carrots and seeds can create a dense, heavy and somewhat chewy loaf.  You will also not get as much rise from your loaf with the heavier, denser grains but this may or many not be a consideration for you.
  3. Oven temperatures vary widely.  The oven I am using here is the hottest I’ve ever worked with and I placed the bread on the lower rack to prevent it from over-cooking (browning).  If your oven is more moderate, a middle rack placement with slightly more cooking time may be appropriate.  Allowing the bread to sit in the warm (but turned off) oven allows the interior to continue to cook.
  4. Herbes de Provence is simply a mixture of herbs typically found in the Provence region of France. The brand I use (Morton & Bassett) contains: chervil, basil, rosemary, tarragon, garlic, lavender, marjoram, savory, thyme and parsley.
  5. Studies continue to link a shortage of vitamin D to many serious diseases including: cancer, multiple sclerosis, diabetes, heart disease and influenza. Recent research has also shown that vitamin D deficiency is associated with higher levels of inflammation in the body (a precursor to age-related diseases). Our best source of vitamin D comes from the sun. During non-summer months, when the northern latitude sun is not sufficiently strong, adults are advised to take at least 1,000 IUs (international units) of vitamin D per day. Children should also be taking vitamin D. Older adults, people with dark skin, those who don’t spend a lot of time outdoors and those who wear clothing that covers most of their skin, should consider supplementing year round. Vitamin D levels can be easily tested through your medical or naturopathic doctor.

Directions:

Heat oven to 400 F.

  1. Peel and roughly chop carrots placing them into a small pot on the stove. Add just enough water to cover the carrots – about 1 cup. Allow carrots to come to a gentle boil for about 10 minutes until barely soft.
  2. Stain the cooked carrots reserving the warm liquid.
  3. Place carrots in a blender with some of the reserved water and pulse once or twice (depending on power of your blender) just until the carrots have broken down into small pieces but are not yet mush or purée (add more of the reserved water if necessary). 
  4. Transfer the blended carrots into a large dish with surface area (such as a casserole dish) and spread them out to cool.
  5. Meanwhile place flour and oatmeal in a large bowl. Add salt, herbs and sunflower seeds, mixing to combine.  Add yeast and combine once more.
  6. To the cooling carrots add orange juice and orange zest, mixing to combine.
  7. Add cooled carrot-orange mixture to the dry ingredients and mix to combine. Add the remaining reserved water (and additional water) as necessary to bind the dough. (I use my hands to mix at this point). The dough should be sufficiently moist (not too dry) without being wet.
  8. Form dough into a rough ball and place in a bowl.  Cover with a cloth in allow the dough to sit in a warm, dry place for 15 minutes. 
  9. Remove dough and knead 5-7 times on a floured surface. 
  10. Transfer the dough into an loaf pan that has been sprayed with olive oil and shape the dough to accommodate the loaf dimensions (trying to distribute as evenly as possible).
  11. Cover the loaf once more with a cloth and allow it to sit for 30 minutes in a warm, dry place to rise. 
  12. Remove cloth, admire your beautiful loaf and then place in the middle or bottom rack of oven (depending on how hot your oven is) for approximately 20-25 until the loaf begins to take on a golden colour.  Turn oven off and allow the loaf to sit for another 5 minutes in the oven.
  13. Carefully remove loaf from oven and allow it to cool for 10 minutes or longer before slicing.  Enjoy!
© Inspired Edibles

 

right off the tree (it will never stop amazing me)

Raspberry Yogurt Pancakes with Oatmeal and Spelt

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When our boys were young, pancakes were a breakfast regular.

And not just on weekends.

My husband would get up early in the morning on work days and cook up a batch of pancakes before the boys headed off to school. He would fill the batter with oatmeal and plump apricot and smother the cakes in peanut butter. The boys loved them and it was a great way to motivate them in the morning, get them involved in the cooking process and fill their bellies with some wholesome ingredients that combined quality carbohydrates, vital protein and natural fats. Over time, other ingredients found their way into the batter like ground flax seed, nuts and yogurt.  A whole generation of nut butters also unfolded around this time so we got to experiment with some of our favorites — almond, hazelnut, and pumpkin seed — elevating the sometimes under-nutritious pancake to a whole new level.

The fun part about pancakes is that virtually anything goes.  You can adapt them to suit your dietary needs and preferences and leave out the grains altogether if you prefer. This is easily accomplished by using a base of ground nuts, seeds, drupes and/or legumes instead.  Many of these ingredients come in their own flours (coconut flour, almond flour, chickpea flour, for example) and are available at health food stores but you can also grind your own nuts/seeds.

Here is a version that I made from a combination of almond, chia and flaxseed: Grain Free Lemon Rosemary Pancakes

The pancakes I’m featuring today are made from a base of spelt and oatmeal with some delicious yogurt mixed in. Despite the pancakes’ protein and fibre rich base, they have a pleasingly light, springy and creamy texture. The sprinkle of coconut is especially yummy over the finished cakes with the raspberry and yogurt.

Although pancakes are not that common at this stage in our home, the boys were more than just a little excited to find these cakes waiting for them when they got back from school the other day. They popped them in the toaster and smothered them with almond butter! Great snack.

Be sure to read the Nutrition and Cooking Notes for options and best results.

Raspberry Yogurt Pancakes with Oatmeal and Spelt

Raspberry Yogurt Pancakes with Oatmeal and Spelt

  • 1 + 1/4 cups (312.5 mL) spelt flour (or flour of choice*)
  • 3/4 cup (187.5 mL) oatmeal (100% pure rolled oats)
  • 2 tsp (10 mL) baking powder
  • 1 tsp (5 mL) baking soda
  • 1/2 cup (125 mL) fresh raspberries – crumpled + more for topping
  • 3/4 – 1 cup (250 mL) buttermilk or until proper consistency is achieved
  • Generous 1/2 cup (125 mL) plain Greek yogurt
  • 2 tbsp (30 mL) coconut oil, melted
  • 2 eggs, gently whisked
  • 1 Tbsp (15 mL) orange zest
  • 2 tsp (10 mL) vanilla
  • 2 Tbsp (30 mL) coconut flakes for topping, optional
Serves 4

Nutrition & Cooking Notes:

  1. *You can use any flour of choice here including gluten free grains.
  2. If you have not yet experimented with spelt flour in baking/cooking, I encourage you to provided you are not gluten intolerant.  Although spelt contains gluten it has a soft and silky quality to it that many find easier to breakdown and digest than wheat.  These same delicate properties give rise to a smooth and silky texture in baked breads, muffins and cakes such as these.
  3. If fresh raspberries are on the expensive side or are looking a little jaundiced this time of year, you can certainly use frozen berries but just bear in mind that this may affect the liquid content of the recipes as berries release water as they thaw.

  Directions:

  1. In a large sized bowl, combine: spelt flour (or flour of choice), oatmeal, baking powder and baking soda mixing well to integrate.
  2. Gently add the raspberries to the dry mixture tearing them into smaller pieces with your fingers as you drop them into the mixture (a bit like crumpling cheese) — it will give the berries more coverage in the batter.  Stir the dry batter and berries together gently taking care not to mash the fruit.
  3. In a separate medium sized bowl, whisk together: eggs, buttermilk, coconut oil, vanilla, Greek yogurt and orange zest.
  4. Meanwhile, warm a skillet (cast iron works especially well) on the stove over low-medium heat adding a dollop of coconut oil, butter or olive oil to the pan and spreading to cover the base of the skillet.
  5. Add wet ingredients to dry, mixing only until combined.  Allow the mixture to sit for a moment. If the batter is too thick, simply add more buttermilk or water.
  6. Drop the batter by quarter cup fulls (or so) onto the hot skillet allowing the cakes to bubble around edges before flipping over and cooking the other side.
  7. Plate the cooked pancakes and top with a sprinkle of coconut (if desired) and some additional yogurt and fresh berries.
© Inspired Edibles