recipes


Posted by karen
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I routinely follow about half a dozen blogs, others I check out occasionally, and the surprises are those discovered through curiosity or Web-wandering rabbit trails.

One of my wanderings landed me at the recipe for chunky monkey muffins - and that trail led to two quick-track baking sessions.

First time around I forgot to add the almond butter. Voila! Fudge brownies that had to be eaten with a fork.

Better texture and improved flavour the second time - using all the ingredients.

My recipe tweaks: used organic coconut oil, the chocolate option, toasted the nuts before adding them to the top. Needed about 20 minutes to bake.

Pretty yummy, and fast if you get it in one try!

Visit the rest of this motley mix for busy people - living healthy, living active.

 
My daughter home-schools her three (beautiful, intelligent) children, writes, lives with her adventuresome husband - and cooks delicious, healthy food. She's fine-tuned how to come up with the goods but spend less time in the kitchen. Her blog overall is targeted to young creative Moms but this post is brimming with practical time-saving tips, menu ideas and applies to busy cooks in any stage of life.
 
The "domestic divas" offer a wealth of wisdom about cultured foods - and a whack of other topics. This instant breakfast porridge recipe is a zinger for athletes, camping, packing in lunches, traveling - and of course, breakfast too. 
 
Have you recently walked by (or to) the coolers stocked with sports drinks? Their brilliant colours have to be be the first red flag they can't be all that good for you. An RHN colleague (and author) has recipes to make your own - they might even give you the leading edge you're looking for! 
 
If you are a walker, runner, weight lifter, cyclist, swimmer, hiker: a window washer, gardener, painter, carpenter, secretary: or anyone who moves muscles --self-massage techniques  could well lengthen the time span between professional tune-ups. (This isn't a family blog promo, but my son-in-law's site is worth checking out.)
 
 
If you follow some favourite nutrition-fitness blogs, do tell!
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Last week I spent Valentine's Day with my sister who lives in Alberta. For the record, we both have husbands who are our "true loves" but infortunately neither of them were there. In reality, her husband was as close as the other side of town, in the hospital (poor guy - the good news, he's since been discharged) - and my husband was at our home on the other side of the country. 

 
Us two girls needed a pick-me-up.
 
True to our personalities, my sister went out and bought us a rose (you can see a bit of it in the photo above) - I got busy in her kitchen. 
 

I was bent on making us a treat which didn't mean tossing aside good nutrition.

 
I found in the basement a dust-covered box containing a Donvier ice cream maker.
 
In the freezer were some frozen strawberries from last summer's pickings.
 
In the cupboard was a Magic Bullet blender, coconut milk, honey and vanilla extract (from Jamaica, no less!).
 
In my memory was a simple recipe I've often made from Whole Food Nutrition.
 
 

The recipe: strawberry-coconut ice "cream" without dairy and refined sugar.

 
I made a small batch as her Bullet wasn't a full-size blender (and really how much treat did the two of us need?!) but doubling the amount would have fit fine into the ice cream maker.
 
-- 1 can full fat coconut milk (check the label to ensure there's no added sugar)
 
-- 1 1/2 cups frozen strawberries (other fruits like blueberries are equally as yummy)
 
-- 2-3 Tbsp. honey (could substitute with agave nectar or maple syrup)
 
-- 1-2 tsp. vanilla (I coaxed about 1 1/2 tsp out of the Jamaican bottle)
 
Place ingredients into blender and blend until smooth and creamy. To take good care of my sister's Bullet I stopped and started a couple times, but mixing doesn't take very long - especially if you have a stronger machine like a Vitamix. 
 
 
You can pour this immediately into the Donvier's frozen cannister but I let the blender and contents sit in the fridge and chill for about half an hour before doing so.
 
This type of ice cream maker requires turning the paddle about every minute or so - it was ready in 20-25 minutes.
 
 
Scoop it out of the cannister and into another container: let it sit in the freezer for about an hour before serving. It's okay to chill longer of course, but can get rock solid and has to sit out for quite a while before you can scoop it.
 
 
Honestly, this is the stage I could sit down and spoon up! Creamy, smooth, punched full of strawberry and coconut flavours.
 
Not as good as sharing the day with my life-long Valentine (another story - how I still have the Valentine card my hubbie gave me in elementary school!) but this hit the spot for an occasion when "....all you need is love..." wasn't quite enough :)
Posted by karen
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It's winter - and soup is on the menu.

Reasons why home made soup can be a winner in any season:

 

-- you know what is in it - and what isn't in it (like salt, additives, preservatives, sugar, etc.)
 
-- great way to add more veggies to your diet
 
-- perfect dish for adding chopped greens (kale, spinach, chard) -  which boost your day's intake of vitamins, minerals and antioxidants; fight off the flu and colds; and boost your energy 
 
-- economical – what you find in the fridge can become your “soup of the day” 
 
-- convenient – make a large enough batch to have extra to freeze for later
 
-- the protein you add (eg. beans and lentils) plus the fibre from the veggies is satisfying, can boost weight loss
 
-- increases water intake  - not drinking enough water is a deficiency that lowers metabolism, increases cravings, sends you messages that you're hungry but are most likely just thirsty
 
 
Here's the recipe for my latest favourite - I think you're going to love it too!
 

Carrot Leek  Soup

2 Tbsp olive oil
 
2 large leeks – chopped (can substitute with 1 large onion)
 
2-3 cloves garlic, minced
 
12 medium sized carrots cut into small pieces
 
7 cups water
 
lemon peel from 1 lemon – organic is best
 
2 - 3 Tbsp. light miso
 
pinch of cayenne (to taste)
 
1 – 2 tsp. dried dill or 2- 3 Tbsp fresh dill or any of your favourite herbs
 
Saute leeks (or onion) in olive oil until tender. Add water and bring to boil. Add minced garlic, carrots and lemon. Cover and simmer until carrots are tender, about 10 - 20 minutes. Remove lemon and discard. Add miso, cayenne and puree, using hand blender, blender or food processor. Add herbs and serve.
 
This is such a comforting, nutritious soup: beta-carotene, vitamin A, vitamin C, antioxidants, and a long list of minerals.

This past week I made two (huge) pots of soup for my Dad's 90th birthday party - still enjoying the leftovers. 

I omitted the sherry and didn't use spaghetti squash in this roasted squash soup, and left out the potatoes and peas in this one hearty and wholesome vegetable soup . Both delicious.

Do yourself a favour - get out the stock pot, fill the house with the goodness and fragrance of "Soup's on!"

BiBimBap

03 Feb 2012
Posted by karen
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Bee-bim-bap(rice).

Please join my fast-track-taste-tour through the Orient.
 
Growing up in a family of seven, eating out in a restaurant was a rare occasion - like maybe four or five times a year we had a Chinese food treat at The Seven Seas. Egg rolls, chicken balls, vegetables covered in a gelatinous sauce, chow mein noodles, dry ribs, stir-fried rice. We ordered the dishes for our "special of the day"!
 
Fast forward. My husband and I made more frequent restaurant visits and we adventured into other Orient options: Beef Noodle Satay Soup from Vietnamese Oriental Noodle House became a favourite. Later, our daughter and son-in-law introduced us to sushi and the fresh cuisine of Japan.
 
Then in 2005 for three months we were privileged to host a Korean house-guest/boarder  - who loved to cook. Shopping with Joon, stocking up for his culinary specialties, was like taking kids to the toy store. Then watching him work his magic for food presentation, and later eating his fare...it was the best of times.
 
Joon taught me how to make BiBimBap. I love this dish because it has a variety of veggies, it's not heavy - and once in a while I love a fried egg. It's a meal in a bowl that's nothing like the one-pot dishes we're used to.
 

Here's how you make it.

 
Cook a pot of rice as you normally would - in a rice cooker or on the stove. (When I was outnumbered by Joon and my husband it was white rice - now I make brown.)
 
While rice is cooking, prepare your choice of the following toppings (about 4 -6, not including the eggs). Some of the prep can be done ahead of time or round up the troops to help - guests come in handy to join in the work, and the fun.
 
-- carrots - sliced into tiny julienned strips, or grated slivers, 2 - 3 inches long
 
-- red or green cabbage - finely sliced
 
-- package of fresh bean sprouts
 
-- green onions - cut on the diagonal
 
-- tofu - cubed or sliced, lightly sauteed in mixture of soy sauce and sesame oil
 
-- fresh, or re-hydrated wild mushrooms - thinly sliced, lightly sauteed or not
 
-- English cucumber - sliced into 1/4" thick slices and lightly sauteed in a little olive oil
 
-- zucchini - cut in half from top to bottom, sliced and sauteed in a little olive oil
 
-- spinach - left in fresh leaves, or lightly wilted with sea salt
 
-- thinly sliced minced beef - lightly fry in hot pan with bit of sea salt until cooked
 
 
-- eggs - cook sunnyside up (or to your preference) at the very last, just before eating.
 
 
-- kimchi - purchased from reputable source or make your own - here's how. 
 
-- soy sauce, sesame oil, hot chili sauce - or gochujang - Korean traditional hot chili paste
 

To Serve:

Scoop up a mugful of hot rice and tip it out in the middle of a wide-mouthed cereal bowl or small serving bowl. Around the perimeter of the rice, using chopsticks or a spoon, serve up  amounts of the toppings, reserving the "peak" of the rice for your egg(s). (Sorry, my photo doesn't show any rice, but it's there under all the toppings.)
 
Sprinkle on a bit of soy sauce, sesame oil and your choice of hot sauce.
 
Using chopsticks (or fork), stir everything together and eat up - adding extra bits of toppings and rice as desired.
 
Look for BiBimBap on the menu of your favourite Oriental restaurant. It will have its own variations -  more ideas for your own healthy BiBimBap experience.
 
Posted by karen
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This last post before Christmas is all about the sweet finish. If your house is like ours, desserts are a special treat - saved for occasions that are also special. 

It's been several years since I stopped buying - and drinking - egg nog. Nutnog is the alternative I've been waiting for. 

Cashew Nutnog for four (or more)

Cover 1 cup* cashew nuts with water and soak overnight.
 
In the morning, drain the cashews, rinse well and put in blender.
 
Add:
3 cups fresh water
1/3 cup maple syrup (or substitute with honey, agave syrup or 4-5 Medjool dates)
1 tsp. vanilla extract
1/2 - 1 tsp cinnamon
1/2 tsp. freshly grated nutmeg
couple dashes of sea salt
 
Blend for at least 1 minute, until thoroughly blended.
 
Chill (will thicken up when it gets cold). Shake well before serving. 
 
Serve in pretty goblets and sprinkle liberally with more grated nutmeg.
*If you like your nog thick and creamy, use another 1/2 - 1 cup nuts.
 
 
(Nutrition notes: among other things, cashews boast magnesium, potassium, iron and zinc. And - they have a lower fat and higher carbohydrate level than most other nuts!)
 
This nutnog can also be made with raw almonds or Brazil nuts: but the "milk" will have to be strained in a fine mesh bag to remove the pulp before adding the other ingredients. (The pulp can be saved to use for baking or adding to hot cereal breakfasts.) The how-to can be viewed here.
 
A perfect partner with the nutnog is the following banana cake: gluten free, moist and delicious. This recipe came from my daughter-in-law; it's a standby treat in her GF house.
 

Banana Cake - gluten free 

3 cups almond flour
3 eggs. beaten
1/4 cup coconut oil
1 Tbsp. honey
1 tsp. gluten-free baking soda
2 ripe bananas, mashed (enough to make 1 cup)
1/2 cup unsweetened applesauce
1/2 tsp. vanilla extract
 
Spread in lightly greased 9-inch square pan. (Use liner paper if wanting to remove the whole cake.) Bake at 350F for about 35-40 minutes.
Test for doneness, cake will be moist but you don't want it soggy.
 
Let cool, cut and enjoy.
 

The following offering is a simple, elegant, light dessert my son-in-law prepared for a feast many Christmas's ago. Its presentation is as impressive as your flair.

Wine Baked Pears

4 ripe pears, preferably Bosc, with stems, washed and dried
2 cups fruity white wine - I like to use a  local pear wine - or a Reisling is very tasty too
1/4 cup honey
4 cinnamon sticks
4 bay leaves
4 strips orange zest
 
optional: roasted walnuts or pecans garnish
                ricotta cheese or thick plain yogurt
 
Preheat oven to 400F.
 
Cut a thin slice off the bottom of each pear so they will stand upright. Arrange the pears in a large pie pan. Whisk wine and honey in small bowl until well blended; pour over the pears. Add cinnamon sticks, bay leaves and orange rind to the wine mixture around the pears.
 
Put the pears in the oven, basting every 15 minutes until they are wrinkled and tender - 45 minutes to 1 hour - depending on the type of pear used. If planning to use the nut garnish, toast them in a separate dish in the oven for about 10-12 minutes. Don't forget them!
 
When baked, remove pears from oven to cool. (By now your house will exude a spicy, heady fragrance.)
 
To serve: use slotted spoon to transfer the pears to shallow dessert bowls. Drizzle the wine mixture over the pears and garnish with the cinnamon sticks, bay leaves and orange zest. If using, sprinkle with toasted nuts and serve with ricotta cheese or yogurt.
 
Serve warm, at room temperature or chilled.
 
 
For many of us, Christmas is about families, traditions - and memories. I miss my Mom. In January it will be 6 years ago since she died and, except for her last Christmas, Mom was always a vital part of preparing for the feast(s). When my generation encouraged her to let us do more of the work, she was happy to allow that - but she set the hospitality standard for me. I'll always be grateful for her expression of giving from her kitchen and I'd like to chat with her about that - and other foodie things - once in a while. This is one of those "whiles." 
 
Mom's Scottish background ensured shortbread was included in her holiday baking. She wasn't a total purist, using only one recipe that came from her great-grandmother :) She'd often try new recipes with different proportions of butter (always used butter), flour, sugar and flavourings. Now that I'm the Nana, wishing to share and continue our heritage traditions, I too am trying new shortbread recipes.
 
Except I'm looking for recipes using gluten free flour, and sweeteners other than refined sugar. I've also included the optional coffee flavour. This summer my 8-year-old grand daughter liked this variety from a coffee place/bakery/restaurant in Lunenburg. (I think it was her "legal" opportunity to enjoy the flavour of coffee :) Since I'm experiementing I thought, "why not"? I'll do coffee shortbread this year to honour my Swedish Dad who still enjoys a good cup of coffee.
 
I dared not mess with a butter substitute. Not yet, not this year.  And maybe never. I think there are some things that are best left alone, left in the recipe and enjoyed once or twice a year. The one ingredient I forgot when I made this, but included in the recipe, is the almond or vanilla extract.
 
If you're familiar with baking with gluten free flours, you don't expect most baked goods to have the same texture as when you use wheat or spelt or another "conventional" flour. And that holds true for this shortbread too. The texture isn't the same but they are still melt--in-your-mouth shortbread:  a very acceptable substitute if you or your holiday guests are not able to eat gluten.
 

Shortbread - gluten free, does have butter and coconut sugar

 
1 1/4 cup butter, cold
1/3 cup organic coconut sugar
1/2 tsp almond or vanilla extract
optional: 1-2 Tbsp. instant coffee powder -according to how strong a flavour you want
 
Put in food processor the dry ingredients,  the cold butter cut into rough chunks, the extract and the optional coffee. Process until ingredients cling together.
 
Press mixture evenly into a lightly greased, paper-lined 9 x 9 pan. Mark into squares or rectangles, prick with fork and bake at 325F for 35-40 minutes. When baked, remove from oven, cut again (it's important to cut while warm,  they'll crumble if cut later), let stand 10 minutes. Lift to a wire rack and let cool. 
 
I've tested this recipe only once so I am hoping to hear feedback and suggestions from any of you who make these. I'm sure you've got some good tweaking ideas.
 
Enjoy your Christmas, friends. God bless your feasting, your fellowship with family and friends - and give you safe travels.
Posted by karen
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This is it. The weekend that launches my season of Christmas hospitality. It's fast and furious, with a dinner for four Friday night and hosting a neighbourhood potluck brunch on Sunday. 
 
This is a "world-away" contrast to a former chapter of my life.  When December was a flurry of celebrations: from the get-go birthday party on the 2nd for my daughter - to a host of Christmas parties connected to all the life-circles of my husband and I and our two children- to our son's birthday on the 23rd. And this event was the starting gun for the marathon of Christmas celebrations that revolved around a community of family - going from house to house - which would wrap up sometime around the New Year. Just recording this makes me breathless. But it was wonderful: a time of sharing, laughter and fun, and of course, eating.
 
Coming from a heritage of accomplished cooks, the food was plentiful and delicious. Taste memories range from the traditional Swedish lutefish and lefse, to the stuffed turkey, a myriad of salads and vegetable dishes - and a "stretch buffet" of sweets and desserts.
 
But just like the jam-packed holiday schedule has changed, so have many of the food choices that are now on our feast menus. 
 
Generally, we now have: more fresh vegetables and fruits, more whole grains, less animal fats, more natural sweets, less refined sugar.   
 
The following recipes I've made this weekend are some healthy holiday eating suggestions you may want to serve at your holiday feasts.
 

Begin with "A Starter" 

Curry Pumpkin Hummus 

2 Tbsp. olive oil
3 garlic cloves, minced
1 1/2 tsp. ground ginger
1 1/2 tsp. ground coriander
1 tsp. cinnamon
1/4 tsp.allspice
1/2 tsp. turmeric
1/8 tsp. cayenne
1 tsp. maple syrup
1/4 cup tahini
1 cup cooked chickpeas
1 cup solid-pack pumpkin puree
3 Tbsp. fresh-squeezed lemon juice
1/2 tsp. sea salt (or Herbamare)
1/4 tsp. black pepper
garnish: chopped pistachios or toasted pumpkin seeds
 
Heat the oil in a skillet over medium heat. Add the garlic, ginger, coriander, cinnamon, allspice, turmeric, cayenne, and maple syrup. Cook for 2 minutes, stirring well.
Stir in tahini and chick peas; remove from heat.
Stir in the pumpkin, lemon juice, salt and pepper.
Transfer the mixture to a food processor and process until smooth.
Spoon into a shallow serving bowl and sprinkle with garnish.
 
(Nutrition notes: these flavorful curry seasonings improve circulation - good "flu-fighters". Tahini and chick peas are protein sources - pumpkin supplies vitamin A.)
 
Recipe adapted from "Quick-Fix Vegan: Healthy Homestyle Meals in 30 Minutes or Less" by Robin Robertson

Home-Made Pita Chips - one version GF, one not

Cut whole-wheat pitas (or for gluten free use corn tortillas) into wedges and arrange on large baking pan. Brush lightly with olive oil and sprinkle with a wee bit of sea salt. Bake in 375 degree oven for 10-15 minutes until crisp: flipping them over half-way through. Not gluten free, but a healthy alternative to nachos cooked in oil. 
 

Quinoa and Roasted Squash Salad - delicious make-ahead salad

1.5 cup quinoa
2 3/4 cups water
pinch sea salt
 
2.5 pound squash - acorn, buttercup or Kabocha - enough for 8-10 cups cut into cubes
3 Tbsp.extra virgin olive oil
1/2 tsp. Herbamare
1/2 tsp.cinnamon
1 cup pecans
1 1/2 cups red onion, cut into slivers
1 cup dried cranberries
3/4 cup pomegranate seeds
1 cup chopped parsley
 
1/4 cup fresh orange juice
2 Tbsp. lemon juice
1/4 cup extra virgin olive oil
2 Tbsp. good quality balsamic vinegar (I used balsamic fig from this great source in Halifax)
1 tsp. orange zest
sea salt and fresh ground pepper to taste
 
optional: crumbled feta cheese
 
Rinse quinoa in a fine mesh strainer and place in 2-quart pot with the water and sea salt. Bring to a boil, cover and cook for about 15-20 minutes. Remove from heat. Let cool completely. (Can be made ahead 1-2 days before you need it and kept in the fridge.)
 
Preheat oven to 400 degrees. Cut squash into quarters, scoop out seeds and cut into equal bite-sized chunks, about 1-inch squares. Place into baking dish, toss with the olive oil, Herbamare and cinnamon. Roast for 35-40 minutes. Stir once halfway through - let cool on the pan.
Place the pecans in a separate small baking dish and slide them in the oven along with the squash. Roast for 10-12 minutes - don't forget them in there!
 
Saute the slivered red onions in a wee bit of olive oil - for about 5 minutes, just until soft and beginning to change colour. Remove from heat.
 
Place cooled quinoa into a large bowl, add the roasted squash, roasted and chopped pecans, sautéed onions, dried cranberries, pomegranate seeds and chopped parsley.
 
Put dressing ingredients into small jar with tight-fitting lid. Shake well and pour over salad. If desired, sprinkle crumbled feta cheese on top before  refrigerating until serving.
 
Recipe adapted from www.nourishingmeals.com
 
 

One favorite has not changed - that's our holiday fruitcake. Gloriously good and gluten free.

 
 
Many years ago my Mom found a recipe for this fruit cake which has become an annual Christmas standby - and sometimes shows up during other times of the year too!
 
Over the years I've tweaked it to suit my family; it has evolved into a delicious gluten free version.
 
This is not the traditional candied fruit, butter-rich kind of fruitcake. It's made with dried fruits, nuts, eggs, flour (I use a GF mix, as mentioned), baking powder, bit of honey or maple syrup and vanilla. You know it's good when even the grandkids say, "it won't be Christmas without Nana's fruitcake."
 
Click here for the recipe for the Healthy Nut and Dried Fruit Christmas Cake.
 
This cake doesn't have to be aged - it'll be a hit (and so will you!) if you squeeze it into your schedule this week.
 
Happy healthy holiday eating!!
Posted by karen
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My house is a maze of boxes and suffused with the energy and excitement combo that accompanies an approaching change. No, I'm not in one of my rare seasonal house-cleansing frenzies. This weekend our daughter and family are moving out and forward, on to their next life adventure, ending their six-month transition period of living with us. A season where our house has pulsed with the activities and kafuffle generated by five people (and one cat) – added to our mix of two.

No surprise that the kitchen has been the hub – and a huge amount of gratitude goes to my daughter, Renee, who's masterminded (and implemented) most of the healthy feeding program to sustain all the creative and physical energy.

One person can't – or wouldn't want to – do such a task singularily. Renee's husband, Damien, has 'done' most breakfasts and I've taken some shifts as head or sous chef, cleaner-upper and filling in other gaps. Celine, Laurent and Brienne – aged 12, 10, and 8 – have had their daily kitchen chores plus food prep as requested. They're proficient in cutting and chopping veggies, concocting delicious salad dressings (move over, olive oil and balsamic vinegar), and blending super smoothies – all adding to the wake of accumulated food bits and pieces scattered on the kitchen floor.

My body has probably never been happier with iself – fuelled mostly by fruits and veggies, beans, whole grains, nuts and seeds, dried fruits instead of sugar. Meals and snacks (a favorite part of the food plan) have been just out-and-out delicious and nutritious....

African Peanut-Potato Stew...Tortillas...Pumpkin & Black Bean Casserole... Falafel...Simple Oatmeal Raisin Cookies...Slow-Cooked Tofu in Pineapple Barbecue Sauce...Creamy Cashew Lemon Pie...Easy Spinach & Mushroom Lasagna... Hearty One-Pot Meal Miso Soup...Raw Peanut Butter Cookies...Buckwheat Hazelnut Pancakes...Grated Beet & Carrot Salad... Chickpea and Roasted Tomato Salad...Savoury Millet Stew...Breakfast Rice Pudding...Roasted Potato & Asparagus Salad...Chocolate Peanut Butter Fudge...

But even when it's great, we can have our moments when we want a change of menu. This week for Celine, that meant finding an alternative breakfast recipe that she could make for the household. This health-aware pre-teen found one, tweaked it to use ingredients she had available – and we ate it this morning! Yum yum.

 

The Recipe: Pomegranate Muesli

Ingredients:

2 cups pomegranate juice

1 cup steel cut oats (could also use old fashioned oats – not quick or instant)

1/2 cup each sunflower and pumpkin seeds

4 apples, peeled and grated

1/4 cup cashews, coarsely chopped

5-6 cups fruit – combination of sliced strawberries and blueberries

1/3 cup raisins

1/4 cup ground flax seeds

2-3 Tbsp. hemp hearts

Instructions:

Soak oats and seeds in pomegranate juice overnight in refrigerator.

In the morning, stir in remaining ingredients. 

 

Note – add or substitute other fruits.

Makes 5-6 servings.

Nutritrient Notes:

-- soaking the oats and seeds overnight contributes to better digestion

-- pomegranates - high in vitamin K, contain vitamin C, choline, magnesium, potassium and calcium

-- hemp hearts - high in protein and fibre

-- flax seeds - omega-3 fats, selenium, fibre, phytochemicals, antioxidants 

 

Celine's Dad peeled the apples (to helped speed up the operation) but she did pretty much everything else. When it came time to dish up our breakfast bowls, it wasn't only Celine who appreciated something new on the breakfast menu! 

The youngest cook in the house, Brienne, is not one to be left behind - in anything. You have to check out her Miso Soup Recipe - and try it. It's sure to become a lunch standby.

Cooking healthy meals takes planning, time and work - at any age. Inviting and allowing young cooks to mess about in the kitchen is messy. But it's fun - and offers them the pleasure of creating, and eating, nutritious food. A gift that will come back in spades - for their own healthy food habits and opening a window for future shared cooking experiences. 

When these young cooks are your grandkids, the pleasure is especially sweet. Who helps you in your kitchen?

 

(Photo thanks and credits to Fimby.)

Make your Own Yogurt

26 Oct 2011
Posted by karen
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Yogurt. This complete-protein source has become a mainstay in many households. Mini packages get tucked into lunches, it's added to smoothies, spooned over granola, the Greeks transform it into tzatziki, it becomes dessert with fruit and a drizzle of honey...if your diet isn't dairy-free or vegan, you've probably got your own idea to add to the list.

What does it have going for it?

-- contains Lactobacillus acidophilus and other "friendly" bacteria needed for the digestion of food

-- can help prevent candidiasis (yeast overgrowth)

-- source of calcium and other essential nutrients

-- through the fermentation process, fat and calories are reduced, and usually increases in the B vitamins

-- recommended especially after antibiotic therapy (which kills off some of the normal bacteria in the intestine)

 

Make your own yogurt.

-- use low-fat milk 

-- forget the sugar - use a wee bit of maple syrup or honey if you have to, but it really does taste delicious as is

-- add whatever fresh or frozen fruit you like - or raisins, nuts, grated coconut.....

-- it costs much less than a carton from the supermarket

-- what you need: milk, plain yogurt to use as a starter, large dutch oven kettle, whisk, thermometer (opt), small bowl, large glass or pottery bowl, tea towel

 

Here's how you make it.

-- pour 2L carton of milk into a large kettle - you need room for it to come to a full boil

-- turn on stove burner to medium or medium-high. Be prepared to stand there and stir, to avoid scorching or burning the milk - or having it boil over as soon as you turn your back on it.

-- stir consistently until milk comes to a full rolling boil, threatening to boil over.

-- remove kettle from heat source, let sit and cool for 45 minutes. Timing is important - set the timer so you don't forget.

-- while milk is cooling, take plain yogurt out of the refrigerator, making sure it doesn't have added sugar or gelatin in it. Just plain yogurt with bacterial culture. Put 4 Tbsp yogurt (about 1/3 cup) in a small, fruit nappie-size bowl. Let it sit on the counter and come to room temperature while the milk cools.

-- after cooling for 45 minutes, milk should be close to 112 degrees, if you want to check it with a thermometer. The trick is not to have the milk too hot to kill the yogurt bacteria, but it needs to be warm enough to activate the starter. I always go by the 45-minute mark. (I mention using the thermometer reading in memory of my Mom who faithfully used that method - with great success.) Add about 1/2 cup of the warm milk to the plain yogurt in your little bowl, stirring well to thoroughly mix, then add the whole works to the milk in the kettle. Stir well.

-- Pour into a glass bowl - ideally with a lid, but if it doesn't have one, cover it with a layer of plastic wrap and foil.

-- Cover the "baby" to keep it warm under wraps - using a couple tea towels to completely wrap it up. The casserole-carrying wrap my Mom made for me years ago works perfect and is a wonderful reminder of her.

-- place the covered bowl in a warm spot for overnight or all day. An ideal location in the winter is near a wood-burning stove, otherwise I put it on top of my refrigerator. If your house is really cool, you can let it rest on a heating pad, on low heat.

-- after 8-12 hours (will depend on the room temperature), check your yogurt to see if it's ready.

-- if it has more water (whey) than what you like, strain the yogurt using fine-mesh strainers. Letting it sit longer will give you yogurt "cheese", a healthy substitute for cream cheese. 

-- enjoy, but be sure to save enough as a starter for your next batch

 

What if it doesn't turn out?

-- if you're using starter from your previous batch, maybe it's been in the fridge for too long and has lost its punch

-- the milk might have been too hot or too cool

-- all is not lost - it can be used in baking, pancakes

-- don't give up - the odd time mine doesn't turn out either but as long as I keep making it on a regular basis, this rarely happens.

 

I hope you try making yogurt. Except for the occasional home-made ice cream indulgence (and a latte once in a while), I rarely consume milk products - other than my home made yogurt. Let me know how yours turns out.

Posted by karen
karen's picture

Let's have a date.

Most of us "need" a sweet fix once in a while. I'm not talking about the sweetness of grilled beets and carrots (which are great in their place) - nor refined sugar added to food, in disguise or otherwise.

I'm talking dates.

Need a Background Check on Our Date

-- high in fibre

-- high in glucose (a carbohydrate), which may be why they're sometimes referred to as "Nature's fuel" - ideal snack to fuel activity

-- concentrated sugar and energy - 1 Medjool is about 75 calories

-- fairly rich in niacin, pantothenic acid, potassium, calcium, and magnesium

My kitchen is stocked with either Medjool and/or whole, pitted dates. They're yummy and a quick fix to satisfy post-dinner cravings for a "little something sweet" - they also shine as a sweetener in preparing other foods. The softest dates, like Medjool, are the easiest for a food processor or blender to process. However, soaking dried dates for 4-12 hours works well too  -- once soaked, they can be stored in the refrigerator for up to one week.

Raw Peanut Butter (and Date) Cookies

As I mentioned in an earlier post, my kitchen has been a-buzz "building" healthy food for our (temporary) live-in family. A favorite afternoon snack has been these delicious peanut butter cookies; a good example how dates can replace sugar. My daughter at Fimby has the recipe at the end of her Raw & Healthy post. A note of caution: these cookies can be yum-yum addictive.

Make your own energy gel using dates.

A fellow nutritional consultant, Kira Neumann, has the following recipes on her website. The gel has been my go-to sustenance for this summer's long training runs. And tasting the pie will give its own goodness report. Thanks, Kira.

Energy Gel Recipe

4 Medjool dates (or 6-8 dried dates) - soak for 3-4 hours for better blending

2 Tbsp. agave syrup

2 Tbsp. chia seeds

2 Tbsp. coconut oil

1 Tbsp. lemon zest

1 Tbsp. lime zest

1 tsp. dulse flakes (cut into very tiny pieces - mine were a bit big, can you see the green bits in the attached photo?)

pinch of sea salt

Blend ingredients together: due to the amount I recommend using a small machine like a Bullet blender. It will be quite stiff so you'll probably have to stop and scrape down the sides several times. (I've tried adding 2-3 Tbsp. fresh-squeezed lemon juice but this makes it quite tart. I'd test this before using on a race, as the extra acid might trigger digestion issues you won't want to deal with on the run! Can always experiment by adding a bit of water to the mix.)

This makes over half a cup of gel, enough energy for a few runs or bike rides. I make 1-Tbsp. size balls and freeze them. On my way out the door to exercise, I put one or two in a small ziploc bag and tuck in a pocket.

(Bonus: the chia seeds in this recipe also add an energy punch - plus protein, fiber, omega 3's, calcium, antioxidants)

Let the Whole Family come along on the Date - with a Pie!

Creamy Cashew Lemon Pie

1 and 1/4 cups almonds

1 and 1/2 cups medjool dates (will be separated into 1 cup and 1/2 cup)

1 cup cashews

2 tsp. pure vanilla extract

1 tsp. cinnamon (optional)

3 Tbsp. coconut oil

3 Tbsp. hemp seed hearts

3 lemons

Step #1

Soak overnight (at least 12 hours) - almonds, cashews and dates - in separate bowls. Drain and rinse in the morning.  

Step #2

In a food processor mix the almonds, 1 cup of the dates, 1 tsp, vanilla, cinnamon (if using) and hemp seeds. Process until everything is pulverized into fine pieces - should clump together.

Alternate scraping down the sides of the bowl a few times with mixing, until it's fine enough to press into a pie plate. This is your crust - put into the fridge while you make the filling.

Step #3

Don't bother to wash out the food processor bowl: put in the cashews, the remaining 1/2 cup of dates, 1 tsp. vanilla, coconut oil and the lemons - cut off the peel, take out the seeds and cut into chunks. Process until creamy and smooth. If you want a creamier look, add a bit of water. Spread into your waiting pie crust, put back into the fridge until time for dessert. (Can fast-track the setting time if you pop into the freezer for half an hour.) Very tangy, very lemony, very date-alicious.


Kira suggests serving this with fresh berries - I didn't have any in the fridge but will try that next time.

Life is sweet, with a date.

 

Posted by karen
karen's picture

If I were asked to name a humble vegetable, cabbage would get my vote. This versatile veggie, grown since ancient history and included in cooking worldwide is, however, anything but ordinary.

Why so crazy about cabbage?

It has good family connections. Cabbage - and broccoli, bok choy, brussel sprouts, cauliflower, kale, radish, turnips, collards, watercress, aragula - belongs to the cruciferous vegetables. So.....?

Not a new idea but a good idea: eat a diet rich in these vegetables for the defense against, and the possible prevention of, cancer. According to Sally Errey in Staying Alive! Cookbook for Cancer Free Living, scientists weren't sure why this vegetable family had this distinction - until recent studies which have shown their ability to help the body's toxic waste-disposal system. Certain plant chemicals, like sulforophane and indole-3-carbinol, trigger the release of a protein that causes the release of several toxin-fighting enzymes that either neutralize cancer-causing chemicals or help the body excrete them.

Phytochemicals ("plant"- chemicals) = good source of antioxidants. 

If  you catch your weekly media version of "Your Health and You" you're probaby familiar with these health buzzwords. 

The tiny phytochemicals found in cruciferous vegetables have unique abilities to modify human hormones and to prevent toxic compounds from binding to human DNA - possibly preventing damage that could lead to cancer. Studies have even shown that genetic defects that may lead to cancer are suppressed by the consumption of green cruciferous vegetables.

Over-dosing on one food group (even vegetables) is not a cancer-free guarantee.  

But I'm convinced about the superior goodness of cabbage and its kin. Some variety of this family is a regular at my table: raw, cooked, or sometimes - fermented.

Fermentation deserves a post of its own.

But until later, this is the short version on the benefits of fermentation:

- preserves food/nutrients

- breaks nutrients down into more easily digestible forms

- creates new nutrients

- some ferments function as antioxidants

- removes toxins from food 

I learned the ways of a gardener from the example of my mother - an extraordinary worker who preserved the fruits of her labour by canning, freezing, pickling - but never fermenting. Perhaps it wasn't in her Scottish upbringing or she'd heard stories of smelly brine bubbling out of crocks lurking in dark cellars. Whatever the reason, the only sauerkraut I ate growing up was bought at the grocery store and that pattern remained after I had my own kitchen.

Two years ago my nutrition studies piqued my interest in making my own. I bought Wild Fermentation by Sandor Ellix Katz and got all excited reading how to make live-culture foods, e.g. kimchis, sourdough breads, miso, yogurt  - and when I saw "sauerkraut is easy to make" on more than one page I was ready to go for it.

So you get the picture - I'm not the expert with years of experience. But based on how my sauerkraut (and kimchi) has turned out, I do agree. It is easy.

What you need. 

Food: Cabbage and salt (I use coarse sea salt). Utensils: A sturdy knife, a crock, a plate that is slightly smaller than the opening of the crock, a large rock.

Buy good solid heads of cabbage. I've learned from shopping at our garden markets that "fall" cabbage is the best type to use for sauerkraut. I don't know the proper name of this particular cabbage, but living in a county that boasts both home-style and commerical sauerkraut operations, I do what the experts advise. Except on the next point. Sauerkraut should be made as the moon is waxing. Unfortunately, my hankering to fill the kraut crock doesn't always line up with the lunar cycle, so here I do my own thing. 

Steps to Sauerkraut:

Chop cabbage into threads, as fine or coarse as you like it.

 

Place in large bowl as you chop it. Sprinkle salt on it as you go. How much salt? This depends on health and taste preferences. I recommend going lightly - for starters, 3-4 Tablespoons of salt per 5 pounds of sliced cabbage. 

Mix cabbage and salt thoroughly and pack into your crock. It's important to pack just a bit at a time into the crock - pressing it down hard with your fist or some other sturdy tool. This is an important step: you don't want to allow room for air pockets and the tamping packs the kraut, helping to force the water out of the cabbage.

Cover the cabbage with a plate and place a heavy stone (that's been well-washed) on top of it. This weight is needed to force the water out of the cabbage and to keep it submerged. (My crock isn't very full this time as one cabbage head disappeared in a coleslaw.)  

Cover the crock with a tea towel and set in a corner of the kitchen. Cooler the location, slower the fermentation, longer the preservation.

Check the kraut the next day and every day or two after. The important factor is that the brine covers the cabbage. According to Sandor Ellix Katz, "some cabbage, particularly if it's old, simply contains less water." He suggests if the brine hasn't risen to the top by the next day, you can add some salt water (1 Tbsp. salt  to 1 cup water) to bring up the brine level. I haven't had experience with this as the brine has been sufficient. To help it stay submerged in brine, every day or so I firmly press on the rock/plate.  

Here I've taken the rock out so you can see the brine. This was after about 4 days. 

When is it ready?

It's all about how you like it. It should start to be tangy in about a week. Taste it. Its flavours will evolve as it ages. If you do take some out to enjoy, repack the remaining kraut, keeping the surface level and your weights clean. I generally leave mine in the kitchen area for a couple weeks, checking it often. Then I'll move it to a cooler location for 1-2 weeks before putting it into jars and into the refrigerator. I'll taste as I go but don't usually eat mine until it's fermented about 4 weeks. My batches are usually small like the one above so it's all eaten before it gets too 'ripe'.

Making sauerkraut may look complicated and scary but it really is easy. Maintain cleanliness and keep the cabbage submerged - and enjoy.  

Check back in a few weeks and I'll let you know how this batch turned out.

 


 

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