Inspired Edibles

~ wellness, wonder, words ~

Lemon Thyme Roast Chicken

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Now that I am firmly back in a Spring state of mind, I’m ready to post this luminous lemon thyme roast chicken.
This simple idea came to me in the middle of a workout the other day – (I’m all about living in the moment, provided that moment includes food).  The sun was shining, spirits were high and visions of luscious lemon began seeping into my consciousness.
The dreamy possibilities seemed endless. 
It’s not easy being held captive.  I hope you enjoy this one.
Lemon Thyme Roast Chicken
  • 1 whole chicken
  • 1 large yellow onion, chopped
  • 2 Tbsp olive oil
  • Juice of two lemons
  • Zest of two lemons
  • 1/2 cup fresh chopped thyme plus a few sprigs for decorating
  • Sea salt & coarse pepper
———————-
Notes:

Roast chicken is one of the easiest and most economical meals you can make. Add in a couple of key ingredients and it may also become one of the tastiest.

Place chicken on a rack set inside the roasting pan to get it up and away from the juices on the bottom – this allows the bird to brown along the sides.

I like to start with an initial burst of heat, followed by a more moderate oven temperature. This allows the skin of the chicken to crisp up nicely and lends a delicious roasted flavour.

Oven temperatures and birds will vary but here are some general guidelines to cooking times by weight of bird.

Chicken Roasting Times:


Weight of Bird            Time
2 ½ – 3 lbs                   1 – 1 ¾ hrs
3 ½ – 4 lbs                   1 ½ – 1 ¾ hrs
4 ½ – 5 lbs                   1 ½ – 2 hrs
5 – 6 lbs                       1 ¾ – 2 ½ hrs
——-
Heat oven to 450 F  
In a small bowl, mix chopped onion, a 1/4 cup chopped thyme and pinch of sea salt and black pepper together.
Place onion mixture in cavity of bird.
Drizzle or brush olive oil over bird, using your fingers to spread the oil and massage it into the skin.
Sprinkle the bird with some sea salt and pepper and top with a couple sprigs of thyme.

Place chicken in oven for 20 minutes. 

Meanwhile, in a small bowl, combine lemon juice, lemon zest and remaining chopped thyme.

Remove chicken from oven, reduce heat to 375 F and cover chicken with lemon mixture
Return bird to oven to roast in accordance with size/time guidelines set out above. Check on chicken periodically to ensure that it is not over-crisping. If you find that the skin is getting too dark or crisp, loosely tent foil over the chicken.

Allow chicken to settle for 10 to 15 minutes out of oven before carving. Serve with remaining fresh thyme and warmed reserved marinade as desired.


Mexican Black Bean Casserole

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Mexican Black Bean Casserole

I had planned on posting something entirely different today.

Something light and luscious and spring fresh.  Something downright inspiring.

But with the second coming of winter, the temperatures hovering around minus 2 last night, and a flat tire to cap off an unusually bizarre (read bad) day yesterday, I just couldn’t put it out there.  I wasn’t feeling it.  I hope you can forgive me….

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Chirashi Sushi (Scattered Sushi Bowl)

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I snuck away on a brief tryst to Montreal last week.  

No, not that kind!  A play date with my sister.  Just a 24 hour thing, but a great break from the ordinary and well worth the trip.  Being in Montreal, quite naturally, there was food involved.

We went out for dim sum at one of these massive cafeteria style Cantonese joints that happened to serve up some of the freshest seafood and vegetable dishes I’ve had in a long time (there were plenty of other goodies on hand but we kept away from the thigh enhancing deep fried gems).  It was lip-smacking good and no matter how much food you order, the bill never seems to exceed $12 per person (not sure how that works).
But I do love that style of eating – lots of fresh vegetables and assorted proteins with a mix of yummy dips and sauces to choose from.  It reminds me of one of my favourite Japanese preparations, chirashi sushi. 
Chirashi simply means ‘scattered’ – a scattered bowl of assorted fresh ingredients that typically comprise sushi.  Chirashi’s most common preparation includes a bowl of rice with fresh fish or seafood and an assortment of vegetables.  The garnishes can be quite elaborate, colourful and decorative. But there are no fixed rules when it comes to sushi bowls.  You can toss in whatever ingredients you like (substituting tofu or tempeh for a vegetarian version) and the great news is, you don’t have to wrap or roll anything!  You get all the taste and health benefits without the fuss. 
This is such a simple meal to throw together and, depending on how you mix it up, you can enjoy it as a light lunch or heartier dinner.
As for topping, I most often enjoy my sushi bowls with a fresh squeeze of lemon or a splash of soy sauce but you can play around with different dips, dressing and sauces as you like.  The classic pickled ginger and wasabi are nice flavour mix-ins here as well.
 Chirashi Sushi ~ Scattered Sushi Bowl
  • 1 cup or so, coleslaw
  • 1/2 cup cooked brown rice
  • 1/2 cup shelled edamame (I simply run frozen edamame under hot water)
  • 1/2 cup shredded carrot
  • 1/2 avocado, sliced
  • 6-8 large shrimp, sautéed
  • For Garnish: sesame seeds; chopped toasted nori or dulse (seaweed); chopped green onion
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Serves 2
Place coleslaw in a medium size salad bowl.  The coleslaw should come at least halfway up the height of the bowl.
Simply add in the rice, carrot, edamame and avocado section by section over the coleslaw.
Meanwhile, sautée shrimp in a skillet with some olive oil over medium heat and, once cooked, place shrimp in centre of bowl.  Sprinkle sushi with lemon, lime, soy sauce, or other flavourings as desired.

Garnish sushi bowl with sesame seeds, green onion and chopped nori or dulse. 

Enjoy!

Brown Rice & Cannellini Bean Sliders with Fresh Parsley, Peach and Honey

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For those of you who may have missed our big news, (it was covered by most of the major Canadian broadcasters but sometimes these things get overlooked), we bought a rice cooker.

Yes, it’s true.

And we have been making rice daily. That’s: every. single. day. Nothing new to our Asian friends we understand but entirely new, in frequency, to us.

And I don’t remember the last time we had this much fun for $9!!

After enjoying variations on stir-fries and burritos, we’ve expanded into blender territory this week to play around with some delightful vegetarian sliders (which can also easily be made vegan).  I’ve come to realize that my blender is a little bit like how some people view their crockpots – a life saver and food transformer.

The combination of rice and beans makes these easily assembled sliders a complete vegetable protein and ideal meal choice for vegetarians and those of us looking to vary our dietary intake.

If you prepare the rice and beans ahead of time (super simple and both store well in the fridge), you can have this meal on the table in 15 minutes.

Brown Rice & Cannellini Bean Sliders with Fresh Parsley, Peach & Honey

  • 1 large yellow onion, chopped
  • 2 cups cooked cannellini beans (any beans will do), well rinsed if using canned
  • 2 cups cooked brown rice
  • 2 eggs (substitute 1/3 cup olive oil for vegan version)
  • 1/2 cup fresh flat-leaf parsley, coarsely chopped
  • 1/3 cup fresh grated Parmesan cheese (simply omit for vegan version)
  • 1/2 tsp ancho chile powder or to taste (substitute regular chili powder or other seasoning as desired)
  • Sea salt & coarse black pepper to taste
  • 1/2 cup Greek yogurt
  • 1 ripe peach or nectarine, skin-on and sliced into wedges
  • Honey or pure maple syrup for topping
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Notes:
I usually makea double batch of beans on the weekend and store them in the fridge for the week.  Canned beans are always an option but I like the meatier texture of homemade beans when they are cooked al dente.

BPA:
More concerning from my perspective is that Bisphenol A (BPA) – a known toxin – 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.

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Sauté onion with some olive oil in a skillet on stove over low-medium heat until translucent (about 5 minutes).  Set aside.

Add onion, beans, brown rice, eggs (or olive oil), parsley, cheese (if desired) and seasonings to blender and blend until ingredients are combined and desired texture is achieved (I still kept the odd chunky bean piece in mine).

Using your hands, assemble mixture into patties in desired sizing.  I made sliders (slightly smaller than traditional ‘burger’ size) but you could also make minis and serve them as an appetizer.

Heat a large skillet over medium heat, adding olive oil.  Place sliders in heated skillet and sauté for about two minutes on each side or until desired doneness is achieved.

Add a dollop of yogurt to each slider and top with a peach wedge and a drizzle of honey.

Flourless Salmon Dill Brunch Bites

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If you’re anything like me, the Easter long weekend has snuck up on you from out of nowhere and you’re completely disorganized and utterly unprepared (oops, didn’t mean to be quite that confessional…).

But things have been a little busy.  Contrary to popular belief, Spring – and not January – is the busiest time of year in the nutrition world so I’ve been spending lots of time with some great clients and we’ve also been preparing for year-end piano exams, a big school play, winding down the hockey season and ramping up for soccer season.  Excitement abounds.

…

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Eggs in a Basket ~ Succulent Baked Eggs in Sweet Potato

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This beautiful weather has got me all invigorated with fresh menu ideas for spring.

As the daylight hours increase and temperatures rise, many of us find that we have more energy and a renewed sense of commitment and desire to get back on track with our diets following the long winter months.

Eating seasonally provides our bodies with the right type of fuel to protect us from the environment and help keep us in balance.  It is also the most economical way to support our diet and potentially provides us with the cleanest foods as fewer chemicals are required to sustain growth.  …

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Pan Seared Prosciutto with Molten Bocconcini and Asparagus in a Balsamic Vinaigrette

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Another defining sign that spring has arrived: asparagus is on sale!

Yay spring.  So, moving forward with more yummy spring recipes, I wanted to share this little delight.

This is a simple and enormously tasty dish that you can fashion into a salad, stand alone starter or meal.  I have served it on many occasions to guests and have arrived at the happy conclusion that it’s one of those foolproof winners (love those).

If you are not familiar with bocconcini, it is a semi-soft unripened cheese, similar to halloumi, that is versatile and easy to work with.  You can only see little bits of it poking out of the prosciutto in the picture (along with those tantalizing crispy-chewy cheese sheets from the frying pan – my kids fight over those) – the bulk of the cheese is tucked under the prosciutto.

Pan Seared Prosciutto with Molten Bocconcini and Asparagus in a Balsamic Vinaigrette

For the Prosciutto Bundles

  • 250 grams (1 package) prosciutto, sliced thin
  • 200 grams (1 container) bocconcini
  • 16 asparagus spears, steamed or roasted
  • Mixed lettuce and assorted vegetables, as you wish

For the Balsamic Vinaigrette

  • 1/4 cup olive oil
  • 3 Tbsp balsamic vinegar
  • 1 tsp grainy Dijon mustard
  • 1/2 tsp lemon rind
  • 1 tsp honey
  • Sea salt and cracked pepper to taste

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Note: Bocconcini is shaped roughly like an egg and comes in different sizes ranging from tiny pearls to golf-ball sized mounds.  For this recipe, I used a medium sized ball about 40 mm in diameter or the size of a ping-pong ball, but you could go with whatever size suits you.

————–

Wash asparagus and cut off woodsy ends (usually the bottom inch or two).

You can either roast the asparagus at 375 F with a little bit of olive oil for about eight minutes or steam it for two minutes.  (In a recipe like this where there are already so many flavours competing for attention, I would say the roasting is less essential).

While your asparagus is cooking, cut four bocconcini balls in half for a total of eight units.

Spread one or two pieces of prosciutto out on a cutting board and top with two asparagus spears and a half bocconcini ball.

Simply wrap the prosciutto around the asparagus and cheese until you have eight compact prosciutto bundles.

Warm a large skillet with olive oil over medium heat.  Place prosciutto bundles in skillet allowing them to brown before flipping them over to the other side.   It will only take a minute or two on each side to sear the meat.  Now turn heat down to lowest setting and cover your skillet to allow the cheese to fully melt.

Meanwhile, assemble vinaigrette ingredients in a small container with fitted lid.   Close lid and shake vigorously to combine.

Prepare four plates with lettuce and mixed vegetables as desired.

Place two warm prosciutto bundles on each plate and drizzle with freshly mixed balsamic vinaigrette.

Enjoy…

Chickpeas and Cheese ~ a healthy update on an old classic

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Chickpeas and Cheese_chick 'n cheese
Here’s a little update on a traditional favourite.

Mac ‘n’ cheese has been around for as long as I can remember.  It is a convenient and delicious comfort food that is well-loved by youngsters (and adults too).

And while some homemade versions of macaroni and cheese offer nutritional benefits (my hubby makes a killer mac ‘n’ cheese that I’ll have to post at some point), many do not – particularly those that come out of a box.

I wanted to create a recipe that would offer the same elements of convenience and deliciousness without the refined carbohydrates and the groovy neon powder that poses under the name of cheese.

I introduced my sons to this recipe about five years ago and continue to serve it to them at home and in their school lunches (perfect thermos food).  I also enjoy it for lunch myself.

This recipe will actually take you less time to prepare than a box of KD and, despite its simplicity, it offers an outstanding array of nutrients.

Chickpeas are a rich source of soluble and insoluble fibre, low glycemic carbohydrates, folate and quality plant protein.

Cooked Tomatoes are the best dietary source of lycopene, a carotenoid with potent antioxidant properties and cancer-fighting potential.  Studies have linked lycopene’s protective effects to: prostate, colorectal, breast and pancreatic cancers.

Heating tomatoes breaks down cell walls that allows more lycopene to be released and available for the body to absorb. Cooked tomato products such as stewed tomatoes, tomato paste, tomato sauce and salsa provide the best sources of lycopene.

I offer the basic chickpeas and cheese recipe below but you can vary it as you please.  I often add edamame or lima beans, olives and some sliced bell pepper.

Basic Chick ‘n’ Cheese
  • 2 cups cooked chickpeas, well rinsed if using canned
  • 1 cup of your favourite salsa or stewed tomatoes if preferred
  • 1/2 cup shredded cheddar cheese

———-

Heat oven to 350 F.

Simply combine chickpeas and salsa together and medium size pot on the stove.  Allow mixture to reach the ‘boiling’ point, stirring continuously.

Place mixture into 4 small ramekins (1/2 cup servings) or  2 one cup ramekins or a larger casserole dish.  Top each with cheese and place in oven for 5 minutes (this is simply to melt the cheese, the mixture will already be hot from the stove).  Switch to broil for the last minute if you wish to brown the cheese.

Enjoy this simple, nutritious meal.

Chickpeas and Cheese_chick 'n cheese

Baked Eggs & Veggies To Go ~

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baked eggs and veggies to go_blog
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
———
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.