Inspired Edibles

~ wellness, wonder, words ~

Pomegranate Kefir Mousse (No-Bake, Egg-free)

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Stella and I walk past a blooming pomegranate tree every morning.

We stop to admire the new fruit, the crown shaped tips and crimson tones.  The changes are slight but notable day by day. We’ve not yet met the owners but we keep a look out. I can’t help but wonder whether they’ll harvest the burgeoning fruit that appears to be hitting it’s prime.  If I discover these jewels rolling on the ground one day (and eventually rotting) I’m coming back with a big bag!

I’m still in a state of awe and wonder over the diversity of growth and staggering beauty that surrounds us here in northern California.

When we first arrived we were overcome by the citrus fruit – first lemons, then limes and finally a bounty of oranges.  I thought I had seen it all. Now we are being treated to persimmons and pomegranates.  Incredible.  It reminds me of my husband’s observation the first week we arrived: “it’s as though every plant in the universe wants to grow here” — that pretty much sums it up.

Most pomegranates available in stores in North America are grown in California. They have a short but delightful season that spans from late September through November and with good storage techniques, the fruit can be available into January some years.

Beyond the fruit’s striking beauty and mildly tart and delicious taste, pomegranate juice contains potent antioxidants that have been the subject of numerous promising cancer studies over the years. Pomegranate also supplies good amounts of potassium, vitamin C and fibre.   

Today, I’m celebrating this regal fruit with a light and luscious dessert that also happens to be replete with probiotic cultures and protein thanks to its *Kefir cheese base (see Nutrition Notes below for more information on Kefir).


Though it doesn’t contain eggs or cream (nor large whipped air bubbles) I am nevertheless calling this little delight a mousse because its texture best resembles that of mousse. It has a mildly tart/tangy taste and gentle sweetness (not overwhelming) along with a soft and silky consistency — (melt.in.your.mouth.goodness). If I wasn’t such a devout chocolate fan, I might be compelled to say that this was my new favourite mousse. (Let’s just say it’s my new favourite non-chocolate mousse).  

Perfect for guests served up in fancy glass or stemware with a dollop of cream if you like or as a week night treat in everyday bowls.  It’s all about refrigeration time.  The mousse itself will take you about 10 minutes to prepare.  The longer it sits in the fridge, the firmer it will get though; best eaten on day one to avoid rubberization (I’m pretty sure that’s a word).

Pomegranate Kefir Mousse (No-Bake, Egg-free)
 
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A light and luscious no-bake mousse reminiscent of cheese cake made with probiotic rich kefir yogurt and pomegranate
Author:
Serves: Serves 4
Ingredients
  • 2 cups of pure pomegranate juice
  • 1 Tbsp gelatin powder
  • ¼ cup pure maple syrup
  • 2 cups Kefir cheese (or other soft quality cheese or yogurt such as quark, ricotta or Greek yogurt)
  • 1 tsp vanilla extract
  • ½ cup or so pomegranate seeds (arils)
Instructions
  1. In a large bowl, place ¼ cup pomegranate juice and add the gelatin powder. Allow the mixture to sit and hydrate (or "bloom"). It will become temporarily hard.
  2. Meanwhile, bring the remaining pomegranate juice and maple syrup to a gentle boil on the stove top. Remove the mixture from heat and carefully add it to the gelatin mixture whisking until the gelatin is fully dissolved.
  3. Add vanilla and kefir cheese to the warm pomegranate mixture, whisking to combine all ingredients until the kefir cheese is integrated and smooth. The pomegranate cheesecake mixture will take on a beautiful antique rose hue.
  4. Pour the cheesecake mixture into individual glasses or bowls and refrigerate until firm (about 3-4 hours).
  5. Before serving, sprinkle the cheesecakes with pomegranate seeds -- enjoy!
Notes
Kefir is simply a fermented milk product (much like yogurt) that is rich in protein, calcium, B vitamins and potassium. It is often sold as a beverage and typically has a thinner consistency than yogurt. The big difference between Kefir and yogurt is in the number of active cultures they contain. Kefir typically contains 3 times the amount of probiotic cultures (friendly bacteria) as yogurt. Probiotic cultures help inhibit the growth of unfriendly, disease-causing bacteria while stimulating digestion and the body's immune system.
Kefir cheese is a soft and smooth cheese - easily spreadable - made from the Kefir milk product. It has a much higher quality nutrition profile than other soft cheeses, notably cream cheese, and it tastes better too! (I've always found cream cheese a bit on the plastic side taste wise - overly processed). I'd like to try making my own Kefir cheese some day.
Those who are lactose intolerant may find it easier to tolerate Kefir beverage, Kefir cheese and yogurt because the live cultures used to make them break down the milk sugar (pre-digesting the sugar for you!).

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the beautiful pomegranate tree we admire on our daily walks – love the benches!

the mousse has an antique rose colour – so pretty!

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crowning beauty

Roasted Pear and Caramelized Onion Pizza with a Cauliflower Crust (Gluten Free, Grain Free)

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cauliflower pizza with caramelized onion and pear_blog
Do you experience pumpkin carving anxiety?

Would you say that it’s mild, moderate or extreme?

Mine has definitely diminished over the years largely thanks to my sons’ coming of age and an eventual admission that I am in no way gifted at the task.  It turns out that I didn’t have to speak the words, they figured it out all on their own (kids can be smart that way).

It seems my pumpkins look pretty much the same every year. Two undersized eyes, an awkward mouth and one hanging tooth (some years I’ve had to toothpick the tooth on there). A fiercely inventive presentation. And then there’s our beloved neighbour — the one who refers to every plant in his garden by its Latin name — who arrives home at 5 pm ritualistically on the 31st and turns mode pieces fit for a Martha Stewart shoot out onto his front porch within an hour — all without breaking a sweat. At least 3 new creations every year and never one repeat.

Funny the things you miss.

~~~~~

So, when was the last time you sank your teeth into a cauliflower pizza crust?

I thought so.

This recipe exceeded my expectations in every respect.  I was sold on the nutrition aspect of this grain-free substitute but was not prepared for the simplicity, functionality and surprisingly good taste.  It actually works and it works well! I have my friend Sandra to thank for this delightful find and for doing all of the research for us on what works and what doesn’t when it comes to making cauliflower pizza crust.

(The toppings are the only time consuming part of this recipe and you can make those your own!)

Roasted Pear and Caramelized Onion Pizza with a Cauliflower Crust (Gluten Free, Grain Free)

Roasted Pear and Caramelized Onion Pizza with a Cauliflower Crust (Cauliflower Crust adapted slightly from Kitchen Apparel)

For the Cauliflower Pizza Crust
  • 1 large head of cauliflower, coarsely chopped (creates about 4 cups of cauliflower “rice”)
  • 3 eggs
  • 1 cup (250 mL) almond meal (possibly more)
  • 1 tsp (5 mL) garlic powder
  • 1 tsp (5 mL) onion powder
  • Sea salt and cracked black pepper
For the Toppings
  • 1 cup (250 mL) ricotta cheese
  • 2 large yellow onions, peeled and chopped
  • 4 starcrimson pear (or variety of choice), skin-on sliced
  • Bundle of fresh thyme
  • 1 Tbsp (15 mL) honey
  • 1 Tbsp (15 mL) balsamic vinegar
  • 1 Tbsp (15 mL) pignons (pine nuts)
  • 2 tsp (10 mL) brown sugar
  • Sea salt and cracked black pepper

Makes 1 Large or 2 Medium Sized Pizzas (12 slices)

Nutrition & Cooking Notes:

  1. The toppings are merely suggestions that happen to float my boat but naturally, you can work with any toppings of choice here.
  2. I opted for a lighter soft cheese in this recipe (we are all fans of ricotta here) but a blue cheese would also be smashing with the roasted pear and caramelized onion.
  3. Don’t underestimate the nutrition value of onions! Far from being inert, onions are part of the allium family of disease-fighting phytochemicals that have been shown to have a positive effect on cholesterol levels as well as guarding against certain forms of cancer including colon and prostate.
  4. Cauliflower is also a nutrition star.  Replete with vitamins, minerals and fibre, it is perhaps best known for its high concentration of cancer-fighting chemicals called glucosinolates which are broken down into bioactive compounds known as isothiocyanates and indole-3-carbinol. Scientists are learning that these compounds help destroy cancer-causing substances by regulating our body’s detoxification enzymes.

 

Directions:

Heat oven to 400 F.

  1. Leaving the skin intact, slice the pears into relatively thin wedges. 
  2. Line a baking sheet with parchment paper and spread fresh thyme sprigs all around the surface. Place pear slices on top of the thyme leaves and drizzle with honey. Place the tray in the oven for 10-15 minutes.  Remove tray from oven and flip or shake the pear slices.  Drizzle with 1/4 cup water or so and return tray to oven for another 10-15 or until pears have soften and are beginning to brown. Remove from oven and set aside. 
  3. Meanwhile, place chopped cauliflower in food processor, sprinkle with salt and pepper and pulse until it resembles a rice consistency.
  4. Transfer cauliflower rice to a large bowl and add almond meal, eggs, garlic powder and onion powder.  
  5. Using your hands, mix all ingredients together until it begins to stick and can be shaped into a ball (or two balls for two pizzas).
  6. If the cauliflower balls are too wet, add a little bit more almond meal.  The texture will never be dry like a conventional flour dough but you don’t want it to be dripping wet either.  A little moisture is fine and will not prevent the crust from firming up in the oven. 
  7. You can use a baking sheet for a rectangular shaped pizza or a pizza pan (I made two medium sized circular shaped pizzas).  Line the pizza pan (or baking sheet) with parchment paper.  Transfer the cauliflower ball onto the center of the paper and using your hands, shape into a pizza crust of about 1/3 inch thickness.  (The thinner the crust, the quicker it will crisp up and brown — you can experiment with your preferences here).
  8. Bake the cauliflower pizza crust in the oven for 20-25 minutes, until the sides are beginning to brown.  Remove from oven.
  9. Meanwhile, place onions in a large skillet set to medium-low heat with a dollop of butter or coconut oil. Allow onions to cook until they become translucent (about 6 minutes).  Add salt, pepper and balsamic vinegar, mixing to combine. Allow onions to continue cooking on medium low for another 10 minutes or so. Add brown sugar and allow onions to cook for a final 10 minutes until they take on a deep, rich brown colour.
  10. At this point, you can either keep the pears separate from the onion (for contrasting colours and texture) or you can toss them into the onion pan and mix them around which is what I did.    
  11. Using the cooked pizza crust, spread a cup of ricotta over the the entire crust and top with caramelized onion, roasted pear and a sprinkle of pine nuts.  You can add some of the thyme sprigs if you wish from the roasting sheet. If you are making two pizzas, simply divide the toppings. 
  12. Bake the pizza again for another 5-10 minutes, remove from oven and allow it to cool slightly before slicing and enjoying. 
© Inspired Edibles

 

 
 
 

cauliflower pizza with caramelized onion and pear_1_blog

Cinnamon Spice Breakfast Oat Cakes

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cinnamon spice oat cakes_blog

I’m so excited to share this recipe with you today!

If you like oatmeal cereal for breakfast (and quite possibly even if you don’t) you will fall in love with these all natural oat cakes — simple and portable oatmeal biscuits that contain all the goodness of oatmeal cereal served up in a whole new way!

When I came across this post on Scottish oatcakes, I was immediately taken by the simplicity and wholesomeness of these lovely oat biscuits.  Charles, the author of the post, will take you through the Scottish version and history of oatcakes and I couldn’t agree with him more that “more people need to try these wonderful little things.” So today I’m spreading the love with my interpretation of Charles’ delightful recipe.  (And, for bonus marks, if someone can explain to me how Charles got 24 oat cakes from 1 cup of oats, please write to me!).

Some of you may be familiar with the puffy rice cakes made by Quaker.  The ones that taste a bit like air. Quaker rice cakes were very popular when my boys were growing up as a less-sugary snack option for toddlers (and moms alike). I find oat cakes, which I’ve not come across before, more interesting both nutritionally and texturally.

The texture of the featured oat cakes is not entirely crispy like a cracker.  I would say it is more reminiscent of a biscuit – somewhat chewy but also slightly crunchy.  Subtly sweet and full of fall aroma (smells so good baking).  The next time I make this breakfast version, I’m going to toss in some plump raisins or slivered dried cranberry or apricot. Chopped up apple might also be fun to experiment with.  It also occurs to me that there are endless possibilities on the savory side — rosemary, cumin, Parmesan, cayenne pepper… oh my, the places you’ll go! (the Scots are cringing right now as I bastardize their classic).

Something else too.  Although I don’t encourage the overuse of protein powder, (it’s not food and can cause digestive distress when taken in frequent/large quantities), adding it to the mix would turn these wafers into a super post-workout option (since they travel well, you could pop them right into your sports bag).  They would also be great for those early morning car or bus rides when there just isn’t time for an at-home breakfast.

Triple the batch and store them in an air-tight container all set to go. Warm them up before enjoying (savor the incredible aroma they release) or simply eat them at room temperature.

Cinnamon Spice Breakfast Oat Cakes

Cinnamon Spice Breakfast Oat Cakes (Gluten Free, Vegan) ~ modified from FiveEuroFood

  • 1 generous cup (250 mL) 100% whole grain pure uncontaminated oats***
  • 1/2 tsp (2.5 mL) cinnamon
  • 1/8 tsp (1.25 mL) nutmeg
  • 1/8 tsp (1.25 mL) allspice (or pinch of clove)
  • 1 + 1/2 Tbsp coconut oil (22 mL), melted (or melted butter if preferred for a non-vegan version)
  • 1 tsp (5 mL)  pure maple syrup
  • slightly less than 1/2 cup (100 mL) hot water


Makes approximately 8 oat cakes but you can easily double or triple the batch!

Notes:

  1. ***Pure oatmeal does not contain gluten however many commercially sold oats do due to cross-contamination issues. If you are gluten sensitive or have celiac disease, be sure to seek out certified ‘gluten-free’ oatmeal.
  2. I am a very clumsy baker and dough maker.  Kneading and rolling dough are more often exercises in frustration from my pov but this recipe is SO simple, you cannot go wrong!! That’s one of the things I love most about it (that and the fact that these delightful oat cakes smell like warm apple pie when baking… heavenly).  A perfect project with youngsters too!
  3. The oat cakes themselves are fairly subdued in taste – the flavor really comes from the additions – herbs/spices and toppings. Providing the dry/wet ratio is generally respected you can work with a sweet or savory version of your choice drawing from your favorite herbs and spices. The sky is the limit in terms of variations on this recipe.  My son and I have plans to make a rosemary, sea salt version together tomorrow afternoon.
  4. You can enjoy these cakes on their own or with any number of toppings: nut or seed butter, yogurt, ricotta or cottage cheese, sharp cheddar with a spicy red pepper jelly, goat cheese, as you wish.

cinnamon spice oat cakes_blog

Directions:

Heat oven to 375 F.
  1. Place oats in a roomy bowl and add cinnamon, nutmeg and allspice, stirring to combine.
  2. Add melted coconut oil or butter to oats followed by maple syrup, stirring to combine.
  3. Add hot water to oat mixture, allow it to sit for about 5 minutes and then blend with your hands and form into a ball-like shape.  If the mixture is too wet, add more oats incrementally and do the same with water if the mixture is too dry.
  4. Lay a piece of parchment on a spacious counter surface or table and dust with gluten-free flour (I used quinoa).  Place oat bundle in the center.  Dust the oat bundle with a little bit more gluten-free flour.  Place a second piece of parchment paper over the ball and gently press down on the ball with your palms.
  5. Using a rolling pin (or, any other weighted bottle) roll the dough out until quite thin, about 1/10 of an inch (3mm).
  6. Using a round cookie cutter (I used an inverted wine glass) cut the dough into discs, making as many oat cakes as you can.
  7. Meanwhile, line a baking sheet with parchment paper and transfer the oat cakes on the ungreased sheet.
  8. Place the sheet in the oven and bake the oat cakes on one side for approximately 7 minutes or until the oat cakes feel somewhat resistant (firm to the touch).  Flip the oat cakes over and bake for another 7 minutes or until firm. The color of the oat cakes should not change very much.
  9. Remove the oat cakes from the oven and allow them to cool for a moment before enjoying on their own or with any number of toppings (see suggestions above in Notes section).  Meanwhile, enjoy the smell of apple pie wafting through your kitchen as they bake ;-).
© Inspired Edibles

 

 cinnamon spice oat cakes_blog
I especially enjoy these little oat cakes with yogurt

my husband’s favorite topping is orange marmalade which is also super yummy!

Roasted Brussels Sprouts Chips with Balsamic

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brussels sprouts chips_blog
We’ve been living on the West coast now for about two months and I think it might be time for me to switch the clocks to pacific time.

I haven’t worn a watch in years but my cell phone, computer and bedside clock are all set to eastern standard time.  A little sad I know.  Kind of like a last holdout thing.  There’s sentimentality involved and then there’s the somewhat embarrassing yet inescapable fact that I can’t stand being 3 hours behind the rest of the continent (there, I said it). Even when I’m up at 6 am, bright-eyed and bushy-tailed, I seem to have missed the morning boat. Hopefully I will chill into the Western ways over time (you know, that balance and clarity thing).

In the meantime, have I got a beaut for you!

I just recently read that Brussels sprouts are America’s most hated vegetable. I had no idea. I’m not sure I was ever exposed to Brussels sprouts in my youth (our vegetable rotation generally consisted of corn and peas) but I will admit that these tightly wound greens are rather odoriferous and, depending on how they’re cooked, may well be the object of childhood trauma.

But therein lies the rub. It turns out that it’s quite easy to unleash the Brussels spouts inner goddess by simply roasting them. Nothing more, nothing less. I’ve personally had a small obsession with these cruciferous veggies since discovering this wickedly effective technique and I bet you will too.

In addition to roasting the full bundles, the leaves cook up into delicious crisps that merit attention in their own right.

Today, I’m featuring these little chips which are perfect as a cocktail nibble, game day munchy or snack any time of day.

Are you ready to transform your Brussels sprouts experience?

I thought so.

Roasted Brussels Sprouts Chips

Roasted Brussels Sprouts Chips 

  • 14 or so Brussels sprouts
  • 2 tsp (10 mL) olive oil
  • 1 tsp (5 mL) lemon zest, optional
  • sea salt
  • 1/4 cup (62.5 mL) balsamic vinegar for dipping


Makes about 2 cups of brussels sprouts chips

Cooking and Nutrition Notes:

  1. My favorite combination for these chips is simply olive oil and salt.  The lemon does add a nice variation however and if you are a balsamic lover, the dunk option is delicious too.
  2. In addition to their delicious roasted taste, Brussels sprouts are chock-full of nutrients including vitamin K, manganese, folate, fibre and vitamin C.  In fact, gram for gram, Brussels sprouts contain nearly fifty percent more vitamin C than an orange! Along with other cruciferous vegetables, including cauliflower and broccoli, Burssels sprouts are also known for their exceptional concentration of cancer-fighting compounds.

Directions:

Heat oven to 375 F.
  1. After washing the Brussels sprouts, cut off the very bottom of each one and then cut the remaining portion of the Brussels sprout in half (this should facilitate removal of leaves somewhat).
  2. The first few exterior leaves should fall off easily.  Trim the bottom again to remove more leaves until you can no longer get the leaves off the tight interior bundle.
  3. Place the leaves and the tight interior bundles (I roast those too!) in a roomy bowl.  Add olive oil and sea salt as well as lemon zest if using.  Using your hands, gently massage the oil mixture into the leaves.
  4. Place leaves on a parchment or foil lined baking sheet (or two sheets) spreading them out as much as possible (they will not crisp properly if overcrowded).
  5. Bake the leaves for 6-8 minutes or until they begin to brown.
  6. Allow the Brussels sprouts chips to cool for a moment and then transfer to a serving dish to enjoy right away!  They are best right out of the oven.
© Inspired Edibles

 

look at the size of this beast!
(i could barely fit it into my preview)
this gorgeous Brussels sprouts stalk is grown right here in California ;-)

ready for the oven

these leaves were cooked at a slightly higher temperature (400 F) for extra crispiness
in the end, I found the moderately crisp ones just as tasty and less likely to burn

brussels sprouts chips_blog

Ginger Infused Chocolate Chip Pumpkin Squares (Grain Free, Dairy Free)

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pumkin squares
We may be living a different type of fall here in California than the kind that I’m accustomed to at home but that’s not going to stop me from getting up to my elbows in orange!

Over the past couple of weeks we’ve been baking oatmeal pumpkin breakfast cookies (so yummy), savoring squash soups and experimenting with different versions of these chocolate chip pumpkin squares. We are definitely on some kind of pumpkin roll.  Now all I need is a copy of Charlie Brown’s It’s the Great Pumpkin and all will be complete.

The squares that I’m featuring today are very reminiscent of pumpkin pie.  If you’re not a fan of the taste or texture of pumpkin pie, these are not your squares.  On the other hand, if you enjoy pumpkin pie, you will find the taste of these squares remarkably similar with an accent on the fresh ginger.  The texture of the squares is slightly firmer than pumpkin pie which allows them to be hand held but you get the same soft, melt-in-your-mouth quality minus the copious amounts of sugar, cream and groovy condensed milk.  You can skip the chocolate if you wish and mix in any nut, seed or dried fruit instead.

If you’re sulfite sensitive, you may wish to use your own blend of spices to avoid the preservative that is commonly found in commercial “pumpkin pie” spice. Pumpkin pie spice is generally made up of a combination of ground cinnamon, nutmeg, ginger and allspice but cinnamon/nutmeg will get you mostly there.

Ginger Infused Chocolate Chip Pumpkin Squares

Chocolate Chip Pumpkin Squares (Grain Free, Dairy Free) ~ Inspired by Elana’s Pantry

  • 1/2 cup (125 mL) almond flour
  • 1 Tbsp (15 mL) tapioca flour (also known as tapioca starch)
  • 1 tsp (5 mL) baking powder
  • 2 tsp (10 mL) ground cinnamon
  • 1/4 tsp (2 mL) ground nutmeg
  • Pinch sea salt
  • 1/2 cup (125 mL) dairy free dark chocolate chips (substitute nuts or dried fruit if preferred)
  • 2 eggs
  • 1/4 cup (62.5 mL) melted coconut oil
  • 1 cup (250 mL) pumpkin purée
  • 1 Tbsp (15 mL) fresh grated ginger, optional
  • 1 tsp (5 mL) vanilla
  • 1 banana broken into pieces
  • 3 Tbsp (45 mL) pure maple syrup


 Makes 16 Squares

Notes:

  1. The fresh ginger comes through distinctly and, in my view, beautifully but if fresh ginger is not your thing, simply omit.
  2. You can use any combination of nuts, seeds or dried sliced fruit in place of the chocolate if you wish.  One of my favorite combinations is salted macadamia with pumpkin.
  3. You can try cornstarch in place of tapioca (I have not attempted the experiment) but if you omit the starch altogether, you may find that the squares are spongier/wetter and flatter — still tasty but not the same texture.
  4. The taste of the banana in this recipe is undetectable — it is used as a natural (and nutrient rich) source of sugar as well as a bulking agent.


Directions:

Heat oven to 350 F.
  1. In a medium sized bowl combine: almond flour, tapioca flour, baking powder, cinnamon, nutmeg, sea salt.  Mix in chocolate chips.
  2. In a separate larger bowl, use a hand-mixer to blend: eggs, coconut oil, pumpkin purée, ginger, vanilla, banana and maple syrup until smooth (or as smooth as possible – there may be small pieces of banana which are innocuous).
  3. Add dry ingredients to wet, mixing only until combined.
  4. Pour pumpkin batter into an 8′ x 8′ baking dish that has been lined with parchment paper and gently greased with olive oil.
  5. Bake in the oven for approximately 20-30 minutes or until set and firm to the touch.
  6. Remove from oven, allow to cool for 10 minutes on a rack and then move to fridge for at least one hour to firm up before slicing into squares (toughest part I know ;-). Store squares in fridge.
© Inspired Edibles

 

pumkin squares

Autumn Harvest Black Bean Casserole

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Have you ever had a shot of wheatgrass?

Heavens! Just about gave me whiplash. (Anything that strong has to be killing something in your body, right?).  But seriously, I’ve grown rather fond of the unusual taste of wheatgrass and, exaggerated health claims aside, it does deliver a nice range of vitamins, minerals and antioxidants.  My husband and I quite enjoy our customary toast and throw back.

It all happens on Sunday mornings at a farmers’ market around the corner from us — one of our favorite local discoveries — a beautiful stroll to over 70 growers offering peak season produce year round (that’s right, year round!). Most of the produce is organic and I enjoy chatting with the farmers and understanding their growing process. They are full of passion about what they do and more than willing to educate.  It’s a great way to spend the morning and we love returning with our bounty of fresh colors and flavors.

This is one recipe that you can truly make your own.  It’s super simple, full of nutrients and offers a nice change-up from the usual weeknight chicken (or whatever your family fallback is). You can pick up fresh produce or take the opportunity to clear out the fridge and use whatever you already have on hand.  You can adjust the seasoning as well to increase or decrease heat as desired or change up the flavors all together.  Anything goes!

Autumn Harvest Black Bean Casserole

Autumn Harvest Black Bean Casserole

For the Casserole:

  • 1 large yellow onion, peeled and coarsely chopped
  • 3 ounces (85 grams) fresh sliced mushrooms
  • 4 cups (950 mL) black beans, thoroughly rinsed if using canned
  • 4 cups (950 mL) corn nibblets (fresh or thawed from frozen)
  • 1 large sweet red bell pepper, or two medium, diced
  • Handful fresh cilantro leaves

For the Seasoning:
  • 1 heaping Tbsp (15 mL) ancho chili powder or other chili, as desired
  • 2 tsp (10 mL) chipotle powder
  • 1 tsp (5 mL) cilantro powder
  • 1 tsp (5 mL) cumin powder
  • 1 + 1/2 cups (375 mL) of your favourite salsa
  • 1/2 cup (125 mL) shredded Monterey Jack or other cheese


Makes 6-8 Servings

Notes:

  1. You can include or exclude any vegetable/seasoning of choice here — really, anything goes! It’s a great opportunity to clear out your fridge and use up whatever you have on hand.
  2. Cooking time will vary depending on your particular oven.
  3. I served this casserole over crunchy coleslaw with a generous scoop of plain Greek yogurt and fresh guacamole.

Directions:

Heat oven to 375 F.
  1. Sauté onion and mushroom over low-medium heat in a large skillet with some olive oil.
  2. Meanwhile, in a small bowl, combine dry seasonings: chili, chipotle, cilantro and cumin.
  3. Add dry seasonings to onion/mushroom mixture while it is cooking, stirring to coat.
  4. Once onions are translucent and mushrooms have begun to brown, add black beans, corn and red pepper to the skillet, mixing gently to combine ingredients and seasonings.
  5. Transfer skillet ingredients into a large oven-proof casserole dish (I used 9″ x 13″).
  6. Sprinkle fresh cilantro leaves on top of the casserole followed by salsa — use a spoon to help spread the salsa which will soak in somewhat to the ingredients.
  7. Top the casserole with shredded cheese.
  8. Place casserole in oven uncovered and allow it to cook for approximately 30-45 minutes or until cheese is bubbling and beginning to brown along the edges.
  9. Remove casserole from oven and allow it to cool for at least 10 minutes before serving.

 

© Inspired Edibles

 

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Roasted Honey-Dijon Potatoes with Fresh Rosemary

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So I have this reflex — let’s just call it the Canadian reflex — that kicks into high gear somewhere around the back half of September.  It’s a not-so-quiet anxiety of sorts that appears to be hardwired into my brain and prevents me from staying inside on unseasonably warm, sunny days.  Try as I might to tie my ankles to a piano, I cannot stop myself from dropping everything to dart outside and soak in those last, delicious days of summer.

And what now.

There appears to be no sign of fall.  No changing weather and no turning leaves.  No cold breeze in the air to trigger the resurrection of warm, cozy sweaters or signal the desire to sit with a warm cup of ginger tea.  No more excuses to linger and no need to savour the fleeting moment.

The weather is precisely the same here, every day.  Sunny. Warm.  Rest and Repeat.

(I’m not certain that’s a complaint.  Merely an observation).

But I will say that my body and brain don’t quite know what to make of it yet.

And while I’m not seeing the seasonal transition, I know my loved ones are experiencing it and in a weird kind of way, I’m living it too (a bit like a phantom fall).  So in honour of fall and the flood of memories and sensory delights it represents, I’m sharing one of our family’s favourite autumnal sides.  A delicious roast potato recipe that truly could not be any simpler. It will take you about 5 minutes to whip-up the glaze for these potatoes and the rest is cooking time.  You can even chop the potatoes ahead of time and store them in a bowl of water in the fridge overnight.

I often make this recipe with sweet potato but I recently picked up some lovely spuds from a local grower and decided to use them here.

Keep those fingers off the prize until they’re done — the exquisite aroma will tempt you no end!

Roasted Honey-Dijon Potatoes with Fresh Rosemary
 
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Succulent & Aromatic Roasted Potatoes in a Honey-Dijon Sauce with fresh Rosemary
Author:
Serves: 8
Ingredients
  • 2 lbs (1 kilo) of potatoes (about 8 medium sized) skin on and each cut into 8 pieces
  • 3 Tbsp (60 mL) olive oil
  • 3 Tbsp (45 mL) whole grain Dijon mustard (the one with the visibly large mustard grains)
  • 2 Tbsp (30 mL) honey
  • ½ tsp onion salt
  • ¼ tsp coarse black pepper
  • optional: 2 Tbsp (30 mL) chopped fresh rosemary plus more for garnish
Instructions
  1. Heat oven to 425 F
  2. Wash potatoes thoroughly. Cut each potato in half and then each half into four (for a total of 8 pieces per potato). I like nice chunky pieces but you could further divide if you prefer smaller.
  3. Place washed and cut potatoes in a bowl large enough to accommodate hand-mixing.
  4. Meanwhile, in a small bowl, whisk together honey-Dijon glaze ingredients: olive oil, mustard, honey, rosemary and sea salt.
  5. Pour honey-Dijon glaze over potatoes and, using your hands, massage the glaze into the potatoes making sure they are well coated.
  6. Place coated potatoes on a lightly greased foil covered baking sheet (scooping up all of the delicious glaze), and making sure the potatoes are spread out and not touching each other.
  7. Place baking dish or baking sheet on the top rack in the oven. Cook for approximately 25-30 minutes (depending on your oven) until potatoes have softened and are beginning to take on a nice roasted color. Make sure to give the potatoes a flip or a shake once or twice during the roasting process.
  8. Depending on the final colour of your potatoes, you can turn the broiler on and allow potatoes to sit for another 5 minutes (be sure to watch them!) until they have achieved that dynamite golden hue. The potatoes from this photo series were directly from oven baking -- no broiling required.
  9. Allow potatoes to cool before enjoying with a few additional sprigs of rosemary, as desired.
Notes
Potatoes: be sure to use fresh potatoes for this recipe (variety of choice but with a good skin on) -- older potatoes tend to be softer and will be mushy when roasted.
Make Ahead: you can prep the potatoes a day ahead and simply store in a bowl with a little water in the fridge.
Cooking Time: be sure to keep an eye on the potatoes while they cook as oven types and temperatures vary widely and you wouldn't want to burn these lovelies.

Nut-Free Granola Bars! (No Bake, Gluten-Free, Vegan)

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I’ve had a number of requests for nut-free granola bars to accommodate those with allergies as well as those who wish to enjoy bars in nut-free environments (perfect for school lunch boxes!).

Peanut (legume) and tree nuts (including: walnuts, almonds, hazelnut, cashew, pistachio and Brazil nuts) are among the most common types of allergies in children and adults and can cause severe and life threatening consequences. These allergies are often lifelong.

Sesame seed, though not a tree nut, shares similar proteins and is also a rising allergen.

Both sunflower seeds and pumpkin seeds (pepitas) on other hand, are rare allergens.  They form the basis of today’s bars along with apricot, soft apple, ground flaxseed and oatmeal.  These bars are no-bake, dairy free, egg free and gluten free so I’m hoping that the vast majority of those who suffer from common food allergies can enjoy them.  As an added bonus, they taste remarkably similar to my homemade nut bars (consistently the most popular items at Inspired Edibles ;-) and are loaded with health-building nutrients.

If you’ve not yet tried sunflower seed butter, you’re in for a real treat! Have fun experimenting and enjoy.

Nut-Free Granola Bars (No Bake, Gluten-Free, Vegan)

Nut-Free Granola Bars

  • 2 cups (500 mL) 100% pure, uncontaminated, rolled oats***
  • 1 cup (250 mL) diced dried apples, I used Bob’s Red Mill
  • 10-12 dried apricots, sliced
  • 1/2 cup pepitas (125 mL) (shelled pumpkin seeds)
  • 1/4 cup (62.5 mL) sunflower seeds
  • 1/3 cup (80 mL) ground flaxseed
  • 1 cup (250 mL) sunflower seed butter
  • 1/3 cup (80 mL) pure maple syrup or agave nectar
  • 1/4 cup (62.5 mL) pumpkin purée or apple sauce

Serving: Makes Approximately 14-16 bars + leftover batter for granola bites

Notes:

  1. The key to these bars is to ensure the batter is sticky (not wet) before placing them in the pan.  If the batter is dry and crumbly, you can add a little more pumpkin purée or apple sauce or seed butter until desired consistency (sticky!) is achieved.  If you feel the batter is too wet, incrementally add dry ingredients.
  2. These bars do best when stored in a sealed in a container/bag in the freezer.  Do not leave them out on the counter for an extended period of time.  They never fully freeze so it’s quite convenient to have them in the freezer.
  3. If you are packing these bars up in a lunchbox, I recommend placing an ice pack under them.  They may end up softening but my boys love them that way too – soft and chewy.
  4. If you are making these bars for someone with sulfite sensitivity (asthmatics are often sulfite sensitive) choose unsulfured apricots.
  5. ***Pure oatmeal does not contain gluten however many commercially sold oats do due to cross-contamination issues. If you are gluten sensitive or have celiac disease, be sure to seek out certified ‘gluten-free’ oatmeal.

Directions:

  1. Line an 8″x 8″ (or so) baking pan with parchment or wax paper such that the paper hangs over the edges.
  2. Combine the first 6 ingredients in a large bowl and mix to combine.
  3. Add maple syrup or agave and pumpkin or apple sauce and mix to combine.
  4. Add sunflower butter to mixture and mix until combined.
  5. Place batter in prepared pan pressing down firmly with palm of hands (or mini-roller if you have one) and distributing as evenly as possible.
  6. Allow pan to sit in freezer for approximately 1 hour.
  7. Remove pan from freezer. Lift singular slab from pan by lifting up on paper. Set slab down and gently peel paper away.  Slice slab diagonally into 7 or 8 long bars and then cut each long bar in half to create a total of 14 or 16 bars.  Store sliced bars in sealed container/bag in the freezer.
© Inspired Edibles

 


Love the colors!

 
Adding in the wet ingredients — sunflower seed butter

is darker than almond and peanut butter

 
Make sure the batter is sticky before pressing down firmly
into the lined pan so that all the ingredients adhere into a singular slab

add a few more colorful pieces of fruit/seed to the top if desired and press down

Take a moment to admire your beautiful and intricate cobblestone pattern ;0)

I think I want this for my kitchen backsplash!

 

these dried apples are soft, chewy and all natural  

they make a delicious addition to the nut-free bar and help bulk them up

 

 
You can roll any extra batter (or the entire batter for that matter)

into balls for granola bites!

 

Chocolate Zucchini Pudding Cake (Gluten Free, Dairy Free)

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I dropped in to a local coffeehouse on Friday just in time to catch the barista serving up an assortment of ‘balance and clarity’ (his words) with complimentary pieces of orange-infused dark chocolate. Delighted patrons mingled arms and exchanged smiles as they politely jockeyed for their share of splendor. I was tempted to push my way through the crowd but I was having too much fun observing. A generous cross-breeze was blowing through the open doors of the historic stone building with the white light of afternoon washing over the interior.

Another lousy day in paradise.

I love experiencing slices of life like that.  Even though afternoon coffee is not generally my thing (I like to reserve my afternoon sip for a cuppa of matcha), I do enjoy a good java and the image and ambiance at Red Rock stayed with me through the weekend.
The cool thing about this recipe – apart from the taste – is its versatility.  You can pack it up in a lunchbox, fancy it up with a dollop of crème fraîche for a dinner party or serve it, as I did here, with a delightful afternoon tea or coffee.

Chocolate Zucchini Pudding Cake (Gluten Free, Dairy Free)

Chocolate Zucchini Pudding Cake 
  • 1 cup (250 mL) zucchini, coarsely grated + more for topping
  • 1 egg
  • 2 tsp (10 mL) pure vanilla extract
  • 3 Tbsp (45 mL) olive oil
  • 3 Tbsp (45 mL) pure maple syrup or honey
  • 1/2 cup (125 mL) apple sauce, I like to use unsweetened
  • 3 ounces quality dark chocolate, chopped into pieces and melted
  • 1/2 scant cup (125 mL) almond flour or ground almonds
  • 1/3 cup (80 mL) tapioca flour (also known as tapioca starch)
  • 1/4 cup (62.5 mL) sliced natural almonds


 Makes approximately 6 half cup servings


Directions:

Heat oven to 350 F.

  1. Place grated zucchini in a colander over the sink or a bowl to drain excess water (you can assist in this process by using the back of a spoon or spatula to gently press down on zucchini to release the water or dab with a paper towel).
  2. In a large mixing bowl, combine: egg, vanilla, olive oil, maple syrup or honey, and apple sauce, whisking to combine.
  3. In a separate smaller bowl, combine: almond flour and tapioca flour.
  4. Meanwhile, using a small sturdy pot set to the lowest temperature on the stove, melt the chocolate. This will only take a few minutes but if you raise the heat to accelerate the process, the chocolate will seize and it will ruin the recipe (aka: not worth it). Also take care to prevent liquids/water from contacting the chocolate.
  5. Add grated and drained zucchini to the wet ingredients, mixing to combine.
  6. Add dry ingredients (almond/tapioca) to wet ingredients and drizzle in the melted chocolate (using a spatula to get every last bit!).  Mix all ingredients together just until combined.
  7. Pour the chocolate zucchini mixture into a loaf pan that has been lined with parchment paper that is long enough to hang over both sides (I like to gently coat the paper with olive oil). The parchment paper is not necessary but it prevents sticking and scraping and makes clean up a breeze. The loaf pan dimensions I used were: 9.25 x 5.25 x 2.75 inches.
  8. Sprinkle the center of the loaf with additional zucchini pieces and a sprinkle of sliced almonds.
  9. Place chocolate zucchini loaf in the oven and bake for approximately 45-55 minutes or until the surface layer of the pudding cake has solidified.  The surface should feel solid when you tap on it but there should be some give beneath (the soft pudding layer) a bit like a ripe avocado.
  10. Remove the chocolate zucchini pudding cake from the oven and allow it to cool for 10-15 minutes before spooning out into individual serving bowls/cups.  Top with a few more pieces of zucchini and almonds as desired. You can also serve with a dollop of fresh cream if you wish.
© Inspired Edibles

 

You will end up with a dark chewy exterior layer
and a soft, lighter-colored, molten interior

 

your pudding cake will have darker chewy pieces from the exterior
combined with a soft lighter-colored pudding beneath

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

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Well, I’m so darn inspired by this late summer weather we’re having, I thought it would be an ideal time to post about exercise nutrition. 
 
(That, and the small fact that our son is currently running 60 km/37 miles a week on average with his cross-country team.  We are getting a very quick sense of just how seriously Americans take their sports! When I inquired jovially about the two hour daily practices, Monday through Saturday, the coach looked at me square in the eyeballs and responded ‘this is not a club, it’s a sport.” Gotcha).
 
Exercise and Hydration 
 
It’s no secret that proper nutrition – before, during and after exercise – is an integral part of every athlete’s comfort, performance and recovery.  
Hydration, the hub of all biochemical processes in the body, is critical to athletic performance.  The average adult body is made up of 50-70% water. Even mild dehydration (1-5% loss of body water) has been shown to reduce efficiency and performance and can lead to early fatigue during exercise.    

Moderate Intensity Exercise of Less than One Hour

Every individual is unique but as a general rule, if you are working out at moderate intensity levels for less than a one hour period, water should be your primary hydration source (no need to flood your body with sugar and electrolytes it doesn’t need at this stage).

Higher Intensity Exercise of More than One Hour
If you are engaging in higher intensity exercise of more than one hour however, water alone will not suffice.  Your body sweats out vital electrolytes at this level and also requires carbohydrates to provide energy to working muscles. Electrolytes are essential minerals, including sodium and potassium, that are needed to regulate critical body functions like heart beat and blood pressure. When we sweat, we lose sodium and to a lesser degree potassium, magnesium and calcium.  Sodium is critical for transmitting nerve impulses and proper muscle function. Even a slight drop in blood sodium can cause problems (hyponatremia).

Sports Drinks vs. Coconut Water
 
Numerous studies have shown that sports drinks (which contain carbohydrates and electrolytes) can delay fatigue, enhance physical performance and speed recovery in athletes.  However, most of these drinks deliver carbohydrates in the form of processed liquid sugar including high fructose corn syrup.
Coconut water on the other hand, is derived naturally from the juice of young green coconuts.  It is lower in carbohydrates and calories than most sports drinks and higher in potassium. Coconut water also contains magnesium, phosphorus and calcium.
The one critical electrolyte that coconut water does not deliver in sufficient quantity however is sodium (athletes lose more sodium through sweating than potassium over prolonged exercise) and that is why I recommend adding a pinch of sea salt for exercise of more than one hour duration.
Hydration Prior and During Exercise 
Every individual will have different preferences for hydration prior to exercise however studies reveal that many of us continue to fall short of our needs.
As a general guideline, it is recommended that individuals consume in the range of 500 ml (16 ounces) of water prior to exercise and sip small amounts of water — every 10 minutes or so depending on intensity — during exercise.  Carbohydrate and electrolyte replenishment generally only becomes relevant after one hour of exercise.

If you are engaging in high intensity exercise of over one hour in duration, you can sip on a combination of coconut water with a pinch of sea salt and some orange juice and/or honey.

You can experiment with what works best for you but here’s an idea of what a homemade sports drink might look like: 3 cups coconut water, 1/4 tsp sea salt, 1/2 cup orange juice and 1 Tbsp honey.

 

Replenishment, Repair and Recovery following Exercise
Following exercise, I recommend a recovery smoothie which has added protein (for muscle repair) and fruit (to replenish depleted glycogen stores naturally) while delivering antioxidants, vitamins and minerals which you will not get from high fructose corn syrup.  Exercise, like all metabolic processes, gives rise to free radical production and it’s important for athletes/exercises to avail themselves of a diet rich in antioxidants to offset this equation.
I recommend consuming the smoothie ideally within 30 to 60 minutes of completing high intensity exercise of more than one hour in duration.  This time frame is generally viewed as the optimum window for replenishing glycogen stores and facilitating muscle repair and recovery.
I prefer liquid nutrients at this stage for recovery as many athletes/exercisers feel they need time to relax their stomach muscles (and calm their sympathetic nervous system generally) after high intensity exercise and before taking in solid food.  Nutrients – notably carbohydrates and protein – in the form of smoothies, are ideal because they are easier to digest and more quickly absorbed by the body than solid foods.  For those who tolerate protein powders in smoothies this is also an option but if you prefer to source from whole foods, blended Greek yogurt, eggs, nuts and seeds offer excellent sources.

A fun anecdote: Professional tennis player John Isner, who played the longest tennis match in history at Wimbledon in 2010, credits his 11-hour marathon endurance on the court to coconut water mixed with sea salt.  (Post-match he adds protein powder for recovery).

 

Blackberry & Coconut Water Post-Exercise Recovery Smoothie

Blackberry & Coconut Water Post-Exercise Recovery Smoothie
  • 1 cup (250 mL) blackberries, (frozen is absolutely fine)
  • 1 medium sized nectarine or peach, skin on chopped
  • 1 cup (250 mL or more) coconut water
  • Handful (8 – 12) natural almonds
  • 1/2 cup (125 mL) plain Greek yogurt**
  • 1 Tbsp (15 mL) fresh lemon juice
  • 1 tsp (5 mL) honey (optional)
  • 1/4 tsp (1 mL) sea salt


Serves 1

Nutrition Notes:

  1. You can use any combination of fruit that works for you.  Fruit is generally frozen at the peak of freshness so if fresh fruit is too expensive or not at its prime for whatever reason, frozen fruit is a great option.
  2. **You can substitute protein powder (whey or vegan) in place of the yogurt if preferred.  My experience is that occasional protein powder is generally fine for most but keep in mind that powder is not whole food and, if over-consumed, can lead to GI distress.  Discover how your body responds and adjust accordingly.

 


Directions:

  1. Combine ingredients in a blender or food processor and blend until desired consistency is achieved.
  2. If smoothie is thicker than desired, simply add additional fluid — coconut water/water/milk beverage of choice.
 
© Inspired Edibles

 

 

 

 

 

I’m not gonna lie
I squealed like a girly when I saw my first lemon tree