Inspired Edibles

~ wellness, wonder, words ~

Medi-Mexi Salsa Verde

By 26 Comments

With the summer heat hitting us hard, we are all looking for ways of enjoying seasonal foods without turning on the oven.
I’ve had my blender out on the counter for weeks now – no point storing it – smoothies, chilled soups and salsas are the orders of the season and I couldn’t be happier.  A perfect way to mix up some of nature’s best and work in those delicious fresh vegetables and fruit that sometimes get overlooked during the long winter months (well, some of us have long winters anyway…).
Although I’m not one to turn down salsa of any kind, salsa verde has always been a favourite.  There are dozens of variations on this beautiful green sauce and the one that I’ve created today is a confluence of classic salsa verde with its Mediterranean influence (capers/parsley) and the influence of my ever-present love of Mexican ingredients (lime, jalapeno, cilantro and avocado).

 

Everything looks so vibrant and fresh this time of year

 

The result is a refreshing and tasty salsa that is also wonderfully filling thanks to the health-building fat in avocado.  A perfect sunny day (or any day) snack.
As always, you can play around with the ingredients to arrive at the combination that works best for you.

 

Medi-Mexi Salsa Verde
  • 2 garlic cloves, minced
  • 1/4 cup capers, drained
  • 1/2 cup purple onion, chopped
  • Zest of one lime
  • Juice of one lime
  • 1 Jalapeno pepper, seeded
  • 1 ripe avocado
  • 1 cup packed fresh parsley, chopped
  • 1 + 1/2 cups packed fresh cilantro, chopped

 

————-
Notes:
Capers are pickled in salt and retain a good deal of sodium even after being drained.  Be sure to taste the verde before seasoning to avoid sodium overload.
If you are looking for a quality, gluten free corn chip, be sure to read package labels to make sure that you are essentially purchasing: corn, oil and salt without all the extras.  Product additives often contain gluten and cause all manner of problems for celiacs and those with gluten intolerance (more below).
Directions:

Simply add all ingredients into a blender or food processor and blend until desired consistency is achieved.  Adjust seasonings as desired.

Enjoy the salsa verde with an assortment of fresh vegetables or whole grain nibbles – since I always showcase vegetables, I decided to feature blue corn chips for fun!
By the way, one of the things I love about the organic brand blue corn chips is that they are essentially just the corn chip.  No colourants or artificial flavourings.  I have had many celiac clients report bouts of discomfort and illness after eating what they thought was a gluten free food (corn chips) – not realizing that these chips are often dusted and powdered in gluten containing additives.
I made these rustic bowls in a pottery class over a decade ago
they have little chips & cracks here and there but are still serving us well

Lemon Thyme Artichoke Dip ~ a summer fresh delight

By 78 Comments

“There is no such thing as a little garlic”  ~ Arthur Baer.
——————

 

Every morning, I visit my little herb garden to see what surprises await me.



My sons made these beautiful elevated herb boxes for me
on Mother’s day this year (with a little help from their dad)

The herb boxes are made of cedar. So not only do the herbs smell delicious, the boxes do too! (they remind me of that smoky, intoxicating sauna smell…which reminds me of skiing… which reminds me of jacuzzis… which reminds me of saunas… the perfect circle of life).

More importantly, the herb boxes are elevated and away from a certain girl who would absolutely and unequivocally love to devour them, roots and all.

who, moi?

Doesn’t she perform innocent well? Just look at those chocolate brown eyes… they’ll melt your heart while she quietly goes about destroying your property (gone are my kiwi plants; raspberry bushes, tulips and I’m in the fight of my life for our precious lilac tree).  Good thing I love the little stinker to pieces.

Anyway, today, in my elevated herb boxes, the lemon thyme was calling out to me.  I decided to use it in this summery version of artichoke dip.
With a solid protein content, this dip is the perfect accompaniment to fresh, hydrating vegetables.  Summer delicious.

 Lemon Thyme Artichoke Dip ~ a summer fresh delight

  • 1 400 ml bottle whole artichokes (about 1 + 1/2 cups), drained and coarsely chopped
  • 1 cup plain Greek yogurt
  • 1/3 cup fresh grated Parmesan cheese
  • 2 Tbsp pitted green olives, finely diced
  • 1/2 tsp jalapeno pepper, finely diced
  • 2 Tbsp fresh lemon thyme, chopped + more for garnish
  • 2 Tbsp olive oil
  • 1 Tbsp tarragon vinegar (substitute rice vinegar)
  • 2 tsp fresh lemon juice
  • 4 garlic cloves, chopped
  • 1 tsp grainy Dijon mustard
  • 1 tsp brown sugar
  • sea salt & coarse black pepper to taste

————-

Notes:

This dip has got some good ol’ fashion zing to it.

If zing is not your thing, you may wish to tone down the raw garlic (the primary source of zing) and/or skip the jalapeno.

Why Garlic?

Those of us who love garlic don’t need any excuses to consume copious amounts of this allium, but just in case some of you are curious…

Research suggests that garlic may help lower cholesterol and high blood pressure as well as assist in helping prevent heart attacks by reducing the potential of blood clotting.

Raw garlic is also known for its antibacterial and antiviral properties.

The compound that is principally responsible for garlic’s disease-fighting ability (and characteristic smell) is allicin.  Allicin is formed after garlic is crushed or chopped and is best left exposed to air for at least a few minutes prior to cooking or integrating in food to activate maximum health benefits.

Garlic smell in your fingers?  Try rubbing a few drops of vanilla essence on your finger tips to tone down the stinking rose.

As for your breath?  Easy solution: make sure your partner eats plenty of garlic too!

 ————-

Directions:

Place all ingredients in a blender and blend until desired consistency is achieved.

Keep dip stored in the fridge until you are ready to serve it.  It will keep well in a sealed container in the fridge for up to 5 days. 

You can enjoy it throughout the week – with vegetables, as a sandwich spread, on poultry, chicken or your burgers.  It’s wonderfully versatile and flavourful.

Have fun with it.

Minted Strawberry Quinoa Salad in an Amaretto Dressing

By 43 Comments

 

Have you ever noticed how life’s little mysteries get sorted and solved during long car rides?

I just returned from a brief road trip with our eldest son.  A weekend soccer tournament in beautiful Vermont that saw us spending 12 hours in the car together.

The weekend itself could not have gone better.  From the generous hospitality of the people in Rutland Vermont to the glorious sun shining over the mountains and fields, we were treated to one of the smoothest and most enjoyable tournaments we’ve ever attended.

My son’s team happened to win this year’s tournament, but that wasn’t the most memorable part of the trip for me.  No, the most memorable part of the trip for this mom, was the collection of weird and wonderful questions that came up during our car ride that amused and delighted me to the core.

Here is just a sample of the conversation starters:

– Mom, do you think humans have always been able to laugh?  I’m just wondering because no other living species is able to.  What makes people laugh anyway?

– Mom, what’s the difference between a freckle and a birthmark?  Why do some people have lots of birthmarks and other people hardly have any?

– Mom, do you think the smell of skunk seeps into the car through the closed windows or the air vents or a combination of both? (I couldn’t help but laugh out loud at this one.  Not because it wasn’t a valid question worthy of exploration but because I can sincerely say that I have never, at any point in my life, contemplated how the smell of skunk gets into a car.  I love boys!!).

Minted Strawberry Quinoa Salad in an Amaretto Dressing
For the Salad
  • 1 cup quinoa
  • 5 large mint leaves, finely chopped + a few leaves for garnish
  • 6-8 large strawberries, fiely chopped + a few strawberries for garnish
  • 1/4 cup natural almonds, sliced + a few almonds for garnish
For the Amaretto Dressing
  • 4 heaping Tbsp plain yogurt
  • 1 Tbsp olive oil
  • 1 Tbsp amaretto liqueur (I used Disaronno), substitute 2 tsp pure almond extract for a non-alcoholic version
  • 1 tsp honey
This is a unique and beautiful salad that is simple yet elegant and full of complex flavours.  It would make a perfect starter for guests on a summer’s evening.

The almond notes in the amaretto are a gorgeous complement to the sweetness of the strawberry, each intensifying the other’s flavour. The mint brings the freshness of summer supported by the texture of the sliced almond.

I’ve had this salad in my head for weeks and am so happy to finally deliver it on the page.

I hope you enjoy it.

Directions:
Prepare quinoa according to package directions (generally 1:2 ratio of quinoa to water).

Once quinoa has cooled (you can cool it in the fridge if you like), add in the sliced strawberry, mint and sliced
almond.

Meanwhile, place amaretto dressing ingredients together in a small bowl, whisking to combine.  If you find the dressing too thick (depending on what yogurt you use), simply add a little milk or olive oil.

Drizzle amaretto dressing over the salad and gently combine with the ingredients, taking care not to mash the fruit.

Plate the salad onto four individual dishes and top with mint, strawberry and sliced almond as desired.

—————————
Our weekend setting

 

 

 

 

soccer pitch below…

————-

bon appétit ~

Sprouted Spring Salad in a Jar

By 67 Comments

sprouted spring salad in a jar

Last year for Mother’s Day our youngest son, then 10-years-old, surprised me with a salad made from sprouted greens that he grew in his bedroom window.

He followed the directions on a package of seeds that his Grand-Maman gave him and patiently grew the greens in a mason jar on his sunny bedroom ledge.  On Mother’s day, he chopped the greens and tossed them into a bowl with a few other odds and sods he found in the fridge and then proceeded to look up a vinaigrette recipe in one of my cooking magazines (could you die?)…. I don’t think I’ve ever tasted anything quite as fresh or delicious in my life (except for everything else my boys make…).

…

Read More »

Chirashi Sushi (Scattered Sushi Bowl)

By 62 Comments

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
——————
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!

Flourless Salmon Dill Brunch Bites

By 50 Comments

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.

…

Read More »

Chickpeas and Cheese ~ a healthy update on an old classic

By 77 Comments

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

Hemp Hearts Avocado Salad with a Lemon-Delicious Pineapple Purée

By 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
———-

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.

———-

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

By 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)
————-
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!

Spicy Thai Coconut Soup with Ginger, Lime and Vermicelli

By 61 Comments

Spicy Thai Coconut Soup with Ginger, Lime and Vermicelli_blog
You’re looking at my current obsession soup.

I can – and do – eat it days on end.

I have long been a fan of Thai cuisine with its vibrant colours, unparalleled flavours and warming properties.  Strangely, the one time I visited Thailand, I was so captivated by the beauty and serenity of the Buddhist Temples, that food played a secondary role (hard to imagine, I know).

Among my favourite Thai dishes are the country’s hot and sour soups – or Tom Yum (meaning boiled spicy soup).  There are hundreds of variations of tom yum, with Tom Yum Goong probably being the most well known (the version that incorporates shrimp).

The vegetarian version that I have prepared today is the one I make most often.  It has all the warming properties and flavours of the traditional broth with plant-based proteins.  I have also incorporated vermicelli in this recipe mostly in honour of my husband who introduced me to Singapore Style Fried Rice Vermicelli back when we first started dating in Montreal. Every time I come across vermicelli, I think of him.

Spicy Thai Coconut Soup with Ginger, Lime and Vermicelli
  • 2 large yellow onions, diced
  • 1 Tbsp chili garlic sauce
  • 2 Tbsp fresh grated ginger
  • 1 Tbsp fish sauce, optional for non vegetarians
  • 2 cups coconut milk
  • 3 cups vegetable stock
  • Juice of one lime
  • Zest of one lime
  • 500 grams (or 1 large block) firm tofu, diced
  • 2 red bell peppers, sliced
  • 2 cups frozen shelled edamame
  • 100 grams vermicelli rice noodles
  • 1 cup or so cilantro
————–
In a large saucepan, sauté onion with some olive oil on low heat until translucent (about 3 minutes). Add chili garlic sauce and ginger to pan, mixing well with onion.

Meanwhile, run edamame under hot water, drain and set aside.

 
Add the next 8 ingredients to onion mixture: fish sauce (if using), coconut milk, vegetable stock, lime juice, lime zest, tofu, red pepper and edamame. Mix to combine.  Allow soup to come to a boil, add vermicelli noodles and mix while immersing noodles.  Reduce soup to simmer.

Add most of the cilantro to the soup (reserving some for topping), mixing to combine.  Serve soup with a sprinkle of cilantro over top, as desired.