Inspired Edibles

~ wellness, wonder, words ~

Slow-Roasted Cherry Tomatoes and Garlic with Herbed Ricotta & Balsamic

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There’s never been a better time to stroll down to your local market or nearby supplier to scoop up some of these gorgeous, seasonal tomatoes.

From the vast array of colourful heirloom varieties – the thoroughbreds of tomatoes – to these brilliant red, lycopene rich, local cherry tomatoes – they are fragrant, fresh and bursting with flavour.

It won’t be long before commercially produced tomatoes are shipped across the continent to find their way into our grocery stores, a mere shadow of their former selves; nutrient weakened, anemic looking and tasting somewhat like cardboard.

…

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

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Raw Vegan Energy Bars

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

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

Who is Ida you ask?

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

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

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

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

Ode to Ida:

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

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

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

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

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

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Makes about 8 bars or 16 squares

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

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

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

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

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

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

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

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

Vanilla Blueberry Almond Smoothie Cups ~ Ready to Go Morning Goodness

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I am completely smitten with the look of these little lavender-hued frozen smoothie cups and even more in love with their ease and convenience.

All ingredients assembled and goodness sealed into muffin sized cups, they sit in the freezer ready to go.  All you have to do is pop two units in the blender, add a little extra liquid when you’re ready to enjoy and presto: instant smoothie.

No cutting, chopping or measuring required.  No running out to the grocery store (unfit for public viewing) to buy missing ingredients.

A great way to simplify your morning rush hour or enjoy as a snack any time of day.  I leave the blender out on the counter and when my sons return home from school they have an easy, accessible and healthy snack that they can pull together in a minute.  The boys also enjoy the smoothie cups before soccer and hockey practise – something light and nourishing – and I tend to use them after working out – an ideal way to rehydrate and take in easily digestible nutrients.

This recipe is completely adaptable to taste preferences, dietary requirements and seasonal availability of produce.  There’s no end to the combinations you can play around with and the fun you can have!

Vanilla Blueberry Almond Smoothie Cups ~ Ready to Go Morning Goodness (recipe adapted from Alive Magazine)

  • 2 cups fresh or frozen blueberries
  • 1 + 1/2 cups hemp, brown rice, almond or other milk beverage of choice
  • 1 cup plain Greek yogurt
  • 1/3 cup raw almonds
  • 2 tsp natural vanilla essence
  • 2 Tbsp blackstrap molasses, pure maple syrup or honey
  • 10 or so mint leaves
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Makes 12 – 16 muffin cups

Directions:

 

Place all ingredients in a blender and press go.

Divide smoothie liquid among 12 (or more) muffin cups.

For unmoulding, you will find it much easier to use silicone muffin liners.  Otherwise, you will likely have to run hot water along the back of the muffin tray, risking melting your creations.

I got my muffin liners at Canadian Tire  you should be able to find them at most hardware stores  (at a fraction of the price of kitchen stores)Place muffin tray in the freezer for approximately 4 hours.  Unmould smoothie cups, removing the silicone liners, and storing the cups in a freezer bag or other airtight container and returning them to the freezer.

When you’re ready to make a smoothie, simply pop two frozen cups in the blender and add about 3/4 cup of milk, coconut water or other liquid of choice.   Blend until desired consistency is achieved.

Depending on the power of your blender, you may find it easier to chop the cups up a bit before blending.

Sizzling Skillet-Seared Cajun Inspired Chicken with Shiitake, Braised Tomato and Onion

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Skillet Seared Cajun Chicken_inspired edibles
I have two words for this dish:

simple.

delicious.

nutritious.

(you’re right.  That makes three!).

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While I’m consciously avoiding terms such as: summer’s end – (egad, I’m so not ready for that admission), I do recognize that most of us are settling back into our September routines which often means transition and trauma (ok, maybe I’m the only one who is traumatized. I shouldn’t make assumptions).  How about transition and hecticness (franticness?).

The beauty of this dish is that it all happens in one pot.

It offers bold, rich flavours amidst its sizzling juices but also happens to be wonderfully healthy too.  Check this out:

Protein rich chicken, anti-inflammatory shiitake mushrooms, antioxidant rich lycopene from cooked tomato and disease-fighting phytochemical abundant onion.

Not a bad deal for a 15 minute meal.

Here’s how to make it happen:

Sizzling Skillet-Seared Cajun Inspired Chicken with Shiitake, Braised Tomato & Onion
  • 2 Tbsp butter
  • 2 large skinless, boneless, chicken breasts
  • 4 plump ripe tomatoes, cut into chunks
  • 1 cup or so shiitake mushrooms, coarsely chopped
  • 2 yellow onions, peeled and diced
For the Cajun Seasoning:
  • 1 Tbsp dried oregano
  • 1 Tbsp smoked paprika
  • 2 tsp cayenne pepper, or to taste – it’s hot!
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp ground black pepper
  • 1 tsp sea salt
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Note:

Cajun spice mixtures are widely available in grocery stores however they are often saturated with sodium. For a time saver, you can use part store prepared variety (cutting it with a mixture of home spices) or opt for a sodium reduced store bought variety.

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Serves 4

Warm butter in a large skillet (I like to use cast iron) on the stovetop over medium-high heat.

Using a sharp knife, carefully cut into the thickest part of the chicken breast (but not completely through the chicken) to create a butterfly effect when opened up that will allow chicken to cook faster and more evenly.

Combine Cajun seasoning in a small bowl.  Sprinkle both sides of chicken liberally with the seasoning.

Add chicken to hot pan and cook, uncovered, until chicken is cooked through, about 4 minutes per side, flipping chicken at least once.  The chicken will take on a gorgeous dark golden colour from the seasoning.

Transfer chicken to a large plate and cover loosely with foil.

Warm the same pan, adding a little olive oil. Toss in the onion and shiitake and stir-fry, scraping up any leftover brown bits from the chicken, until vegetables are just beginning to soften. Add tomatoes, warming until they start to break down and accumulate surrounding juices.  Cut chicken breasts in half and serve with vegetables overtop.

White Bean & Feta Pita Pockets + 3 Other Mouthwatering Meatless Meals!

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I think the time may have come for me to start wearing a bib.

(Aprons are too matronly; I’d rather be a kid).

I was in the midst of preparing these delicious pita pockets last week – a little music going on, slicing and dicing into the tomatoes, squeezing the lemon, drizzling the oil.  All was rolling along tickety-boo until I realized that we were out of milk.  It was pushing up against the dinner hour and my sons were having friends over so I decided to dash out the door and pick up a few things.  Apparently, I neglected to give myself a little once-over before exiting the house.

Not good.

It wasn’t until the friendly – and no doubt well-intentioned – produce fellow at the grocery store asked me ‘what’s for dinner?’ with a telling smile that I snapped out of my kitchen coma and realized that I was wearing the recipe on my shirt.  Literally.  Splotches of tomato, streaks of green parsley (likely in my teeth too), and drizzles of oil splattered liberally across my belly.  Even a couple of chunks of Kalamata olive managed to go rogue on me.  I was mortified.

Briefly.

Then I giggled most of the way home.

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White Bean & Feta Pita Pockets with a Lemon Delicious Vinaigrette
  • 2 cups cooked white beans (any variety), well rinsed if using canned
  • 1 yellow bell pepper, chopped
  • 12 cherry tomatoes, cut in half
  • 1/2 English cucumber, chopped
  • 1/2 cup feta cheese, crumpled or chopped
  • 1/3 cup purple onion, chopped
  • 1/3 cup pitted Kalamata olives, cut in half
  • 1/4 cup fresh parsley, chopped (great way to use up your garden parsley!)
  • 3 whole grain pitas, sliced in half
For the Vinaigrette
  • 2 Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp red wine vinegar
  • 1 tsp lemon zest
  • 1 heaping tsp Dijon mustard
  • 1/2 tsp honey
  • Sea salt & pepper to taste
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Notes:
These pita sandwiches are one of our favourite lunches year-round.  They are so simple and satisfying, not to mention (but I will) bursting with nutrients.  You can use any vegetables you happen to have in the fridge for this recipe – it’s a great way to clean house!  Substitute lentils, tofu, tempeh or edamame for the beans, as desired, to create a different taste and nutrient composition each time.

You can also play around with the dressing to see what works best for you. Here’s another one of my favourites: Fresh Raspberry Vinaigrette.

Directions:
Makes 6 pita pockets (6 halves).
Assemble ingredients while you cook white beans on stove-top.

Remove cooked beans from heat.  Rinse the beans in cool water and allow them to drain.  Gently pat dry.

Place beans, bell pepper, tomatoes, cucumber, feta, onion, olives and parsley together in a large bowl and mix gently to combine.

Meanwhile, assemble vinaigrette ingredients in a small container with fitted lid. Shake well before pouring dressing over salad ingredients.  Mix carefully to combine taking care not to mash contents. The idea is to have just enough dressing to flavour the contents without drenching the pitas.

 

Distribute the bean mixture among the 6 (or more) pita pockets and enjoy!
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Looking for more mouthwatering meatless meals?

Whether you are a vegetarian or simply wanting to vary your diet and expand your nutrient repertoire, here are some other tasty ideas to keep you motivated.

Simply click on the titles below for recipes.

Brown Rice & Cannellini Bean Sliders with fresh Peach

 

Pan Seared Sesame Tempeh

 Spicy Thai Coconut Soup with Ginger, Lime & Vermicelli

Mint Chocolate Rooibos Iced Tea

By 33 Comments

This gorgeous red rooibos tea is one of my favourite discoveries of the year.

South African in origin, rooibos is high in antioxidants and naturally caffeine-free.  It’s gentle sweet flavour pairs beautifully with a number of different fruits, herbs and spices creating a different taste sensation each time.

The featured blend, and subject of my discovery, contains our family’s current favourite: a combination of red rooibos, chocolate, mint and orange.

This tea infusion is so delicious and flavourful you may find yourself reaching for it for dessert – (and believe me, you won’t feel deprived!).

With its negligible calories, health promoting properties and wonderfully refreshing taste, this mint chocolate rooibos iced tea is a perfect choice any time of day.

 

Mint Chocolate Rooibos Iced Tea
For 6 cups of iced tea:
  • 3 Tbsp quality rooibos tea leaves (plan on approximately 1 + 1/2 tsp of tea per cup)
  • 1/3 cup fresh chocolate mint leaves (+ more for garnish)
  • 1 tsp grated dark chocolate or 2 tsp unsweetened cocoa powder
  • Orange slices
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Notes:
You can create your own delicious mint chocolate sensation using the recipe above or you can save yourself a step by using DavidsTea’s delicious mint chocolate rooibos mixture and simply garnishing with mint sprigs and orange slices.
Either way, you will love this one!

 

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Brings 6 cups of fresh cold water to a boil (or just short of a boil) in your kettle.
Combine rooibos tea and chocolate shavings or cocoa powder in an infuser set in a teapot and top with chocolate mint leaves.  Pour heated water over the tea mixture and infuse to taste (ideally somewhere between 5-7 minutes), ensuring that the tea mixture is fully submerged in the water.
Remove infuser.  Pour tea over ice filled glasses, adding orange slices and fresh mint for garnish.  Place any remaining tea in a container in fridge to cool with additional orange slices and mint (lately I’ve been keeping a full pitcher going in the fridge – we can’t seem to get enough!).

 

Crispy Roasted Chili Lime Chickpeas

By 28 Comments

roasted-chickpeas[1]

I’ve been dying for an excuse to make these amazing roasted chickpeas that I’ve been savouring vicariously over the blogosphere.

So when the sun gave way to clouds last week and the temperature started to dip, I decided to spark up the oven and get some chili lime action going on.

I’m also conscious – sort of – of the fact that our boys will be heading back to school in a couple of weeks (oh no, say it ain’t so!) and I’m always on the lookout for new and delicious snacks to send them off with – or to have at home when they return from school famished. …

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Whole Grain Cherry-Apricot Breakfast Cake

By 20 Comments

So here’s the thing.

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

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

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

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

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

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

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

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

 

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

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

Serves 8-10

 

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

 

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

 

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

 

Rosemary Honey Dijon Glazed Salmon ~ an easy, breezy, summer delight

By 44 Comments

I drifted into a summer nap under the hot shade of July,
serenaded by a cicadae lullaby,
to drowsy-warm dreams of distant thunder
~ Terri Guillemets
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We are into the long, dreamy, delicious days of summer.  The heat is heavy, the days are long and the overwhelming desire is to kick back, relax and ring every ounce of enjoyment out of this gorgeous, fleeting season.

Well that’s my desire anyway.  …

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Strawberry Vanilla Tie-Dye Yogurt Popsicles

By 47 Comments

With strawberry season at its peak of freshness in Ontario and the sweltering heat still upon us (note: that’s not a complaint – savvy Canadians know better than to complain about the heat), I thought you would enjoy these delicious and wonderfully refreshing popsicles.

And not just a pretty face, either.

These hydrating popsicles pack a serious protein punch thanks to the Greek yogurt content as well as a host of nutrients courtesy of the brilliant red summer gems.  Strawberries deliver hefty amounts of folate, vitamin C and potassium (in fact, just one cup of strawberries supplies over a day’s worth of vitamin C), as well as solid amounts of fibre and manganese.

Together, these nutrients elevate these groovy pops from the dessert category into the snack category without sacrificing flavour.

And could they be any simpler…

Strawberry Vanilla Tie-Dye Yogurt Popsicles

  • 2 cups fresh strawberries, stems removed
  • 2 cups plain Greek yogurt
  • 2 Tbsp honey (agave or pure maple syrup)
  • 2 tsp pure vanilla essence

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Makes 6-8 popsicles

Directions:

Add strawberries and 1 Tbsp honey to blender or food processor.  Blend until smooth.

In a separate bowl, mix together yogurt, vanilla and remaining honey.

Spoon strawberry and yogurt mixtures alternately into popsicle moulds, filling moulds to the top (there should be two layers of each mixture).

Tap moulds down gently on the counter to avoid air pockets and ensure that the mixture is well settled into the moulds.

Using a wooden skewer, swirl the mixture inside each of the moulds to create a tie-dye effect.
Place popsicle sticks inside each mould and allow popsicles to freeze for about 3 hours.

Remove popsicles from freezer at least 10 minutes before serving, allowing them to sit out on the counter at room temperature.  (If the popsicles have been sitting in the freezer for more than 3 hours they may need more time to soften from the deep-freeze).

Run popsicle moulds under hot water for a few seconds while gently tugging on popsicle sticks to unmould.

If you find the popsicles too hard to eat, simply allow them to sit out at room temperature for a few more minutes before enjoying.