Sweet Breakfast Flatbread + Almond Salad + Cilantro/Lime/Tahini sauce

I hope everyone had a lovely weekend!

Mine included some forced relaxation - I have a nasty cold that is cramping my style!
The upside of this: I have time to blog and share of my new favorite recipes.

Starting with sweet breakfast flatbread. Inspired by Oh She Glows' Super Power Chia Bread, this cinnamon-raisin flatbread is delicious toasted and slathered in peanut butter. You can keep it in an airtight container at room temperature for a couple of days, but I freeze mine pretty much right away and pop a couple of slices straight into the toaster when the craving strikes.

Sweet Breakfast Flatbread: 

- 1/4 cup chia seeds
- 2 tbsp ground flaxseed
- 3/4 cup oat flour (I just use oats and process them in the food processor for a minute)
- 2 tbsp hemp seeds
- 1 tbsp sugar
- 1/4 tsp salt
- 1 tsp pumpkin spice or cinnamon
- 2 tbsp chopped pecans
- 2 tbsp pumpkin seeds
- 1/4 cup raisins
- 1/4 cup unsweetened applesauce
- 1/2 cup water

Preheat oven to 325F. Line an 8x8 pan with 2 pieces of parchment paper, one going each way (makes it easier to lift out).
Mix all the ingredients except for the applesauce and water. When well mixed, add liquids and stir until combined. The mixture will be quite runny - that's normal!
Pour into the prepared pan and lightly press/flatten with the palm of your hand until the mixture is spread evenly.
Bake for 25-30 minutes and let cool on a rack before slicing into 8 pieces.

....................

Then, we have almond salad. It is a refreshing change from your traditional tuna, chicken or egg salad, and is wonderful in a wrap or pita pocket with raw carrots, peppers and cucumber, although I am sure you will find many different ways to enjoy it!

Almond Salad: 

- 1 cup raw almonds,  soaked for 4-8 hours, drained and rinsed
- 1 tbsp lime juice
- 1 clove garlic, minced
- 1 handful fresh dill
- 1 celery stalk, finely chopped
- 2 tbsp chopped green onion
- 4 heaping tbsp hummus
- 1 tsp Dijon mustard
- salt + pepper, to taste

Combine almonds, lime juice, garlic and dill in a food processor and pulse until almonds are nicely flaked (see picture below).
Transfer to a bowl and mix in all the other ingredients until well combined.
Easy-peasy!

....................

Finally, we have cilantro/lime-tahini sauce. We have been using a variation of this sauce with pretty much everything, from burgers to falafels to a dip for yam fries. It is THAT good. You can substitute the lime and cilantro with lemon and dill and you have yourself another fresh and healthy sauce which would go swimmingly well with salmon, roasted cauliflower and quinoa, etc etc etc.

Cilantro/Lime/Tahini sauce:

- 1/4 cup tahini
- 1/4 cup lime juice
- 1 handful fresh cilantro
- 1 clove garlic, minced
- 2 tbsp olive oil
- 1 tbsp water
- salt + pepper, to taste

Give all the ingredients to your best friend the food processor and let him do the work. Process until smooth and voila!

...................

Take care!

Dates & Orange Breakfast Muffins

Hello everyone!

Life is tasting especially sweet lately. Yes, I have been doing a lot of baking. In the less literal sense though, I have been feeling especially lucky and thankful. No particular reason - it feels like lots of amazing things could potentially happen in the not-so-distant future, and that somehow makes me appreciate the present even more, if that makes any sense. What is there NOT to be grateful for, really, when we are healthy, when our families are supportive, when I am blessed with a wonderful group of beautiful and brilliant girlfriends, when we live in a warm and cozy home?

Speaking of sweetness, this muffin recipe is sure to brighten up your mornings. I mostly used dates as a sweetener, which pair wonderfully with the brightness of oranges. And, wouldn't you know it, there is a green veggie hiding in there! You cannot taste the zucchini, but it adds moisture as well as a boost of potassium and anti-oxidants.
If you are looking for a healthy muffin recipe to grab on your way out the door in the morning, this is it!

Date & Orange Breakfast Muffins: (makes 12 muffins)

- 1 Tbsp ground flaxseed + 3 Tbsp water
- 1 cup almond milk
- 2 tsp apple cider vinegar (or lemon juice)
- 3/4 cup whole pitted dates (if not soft, cover with boiling water for 10mins then drain)
- 1/2 a small seedless orange, peel and all
- 1 tsp vanilla extract
- 3 Tbsp maple syrup
- 3 Tbsp olive oil
- 2 cups whole wheat pastry flour (or all-purpose)
- 1 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 cup shredded zucchini (about 1/2 a medium zucchini)
- 1/2 cup chopped walnuts

Preheat oven to 350F and lightly grease a 12-muffin tin.
In a small bowl, whisk the flaxseed and water and set aside - it will thicken to the consistency of egg white in 5-10 minute.
In another small bowl, combine the almond milk and apple cider vinegar and set aside. The mixture will curdle and this is the desired effect. Alternatively, you can use buttermilk and omit this step (and omit the apple cider vinegar).
In a food processor, combine dates, the half orange (no need to chop or peel it - the food processor will work its magic), vanilla extract, maple syrup and olive oil.

Process until the mixture is mostly smooth, then add the milk mixture + the flaxseed mixture to it and process a bit longer to combine. 

In a large bowl, whisk together the flour, baking powder, baking soda and salt. 

Pour the wet ingredients over the dry and stir until just combined. 

Fold in the zucchini and walnuts

Bake for 16-18 minutes and let cool on a rack. 

Before adding the milk + flaxseed mixtures

The wet ingredients

Before folding in the zucchini and walnuts

Have a great week!

My Perfect Pancakes

Happy Friday!

Oh wait. It's Wednesday. It's my Friday though! I am vibrating with excitement, all packed and ready to jump on a plane tomorrow, heading south to run the Victoria marathon!
I feel ready to tackle 26.2 miles. It has taken a lot of running, doubting myself, persevering and finding my confidence again to get to this point.

Another thing that this training has required: FOOD, and lots of it. After stuffing myself every morning with pancakes much hard work, I have finally perfected my pancake recipe. It is the right blend of healthy and decadent - a good fit for a lazy Sunday as well as a busy Monday (you can freeze them and pop them in the toaster and yes, you can have weekday pancakes!).

My Perfect Pancakes: (serves 2)

- 3/4 cup whole wheat pastry flour (you can use all-purpose instead, but it does decrease the health factor)
- 1/4 quick oats
- 1 tbsp baking powder
- 1/2 tsp salt
- 1/2 tsp cinnamon
- 1/2 cup almond milk
- 1/4 cup water
- 2 tbsp maple syrup
- 1 medium banana

In a large bowl, whisk flour, oats, baking powder, salt and cinnamon.
In a small bowl, combine milk, water and maple syrup.
Pour wet ingredients over dry and mix until just combined. Slice the banana right into the batter and fold in. If the batter is too thick, add water, 1 tbsp at a time.

Let the batter stand while your pan heats up. You know what to do after this.
Serve with chopped walnuts and warm maple syrup. Drool.

Enjoy - I'm going to bed for some much needed rest!

Flourless Cookies and Portable Oatmeal

Happy Wednesday!

I'm on fire in the kitchen today. I have a chili on the go, I just experimented with a couple of recipes that turned out wonderfully, and I am planning on making zucchini cornbread later today. 

I happen to have mid-week day off to make up for the past weekend worked (which I worked to make up for our visit to the Kootenays). Anyway. This is a very welcome day off. 

We have some crisp blue sky, mild temperatures and bright fall colors outside. Love, love, love. 

The first recipe that I was inspired to create this morning is for flourless peanut butter cookies, which taste decadent while packing a nutritional punch. Each jumbo cookie has about 350 calories and 12g of protein. I try not to count calories - which is tough since I happen to know the calorie content of almost everything - but I thought some of you out there might want to have this information. 

I won't keep you waiting any longer....here is the recipe!

Flourless Peanut Butter Cookies:

- 1/4 cup ground flaxseeds

- 1/3 cup chia seeds

- 1/2 cup hemp hearts

- 1 egg

- 1/2 tsp baking soda

- 1 cup all-natural peanut butter (I used the crunchy variety, but smooth works just fine)

- 1/4 cup maple syrup

- 1/2 tsp vanilla extract

- 1/2 tsp cinnamon

- pinch of salt

- 1/4 cup chocolate chips

Preheat oven to 350F. Mix all the ingredients in a large bowl, and drop balls of dough onto baking sheet (I used a silicon baking mat, but otherwise you might want to lightly grease your baking sheet). Flatten slightly with a spatula. Bake for about 18-20 minutes or until golden brown. 

Let cool completely on a wire rack before devouring! This recipe makes 9 jumbo cookies. 

Before baking

After baking, and before disappearing!

.....................

As the Victoria marathon gets closer (less than a month to go!), I am starting to think about what foods I will eat on race day. While training this summer, a big bowl of oatmeal is what has worked best for me before long runs. I found myself wondering how I was going to be able to make good quality oatmeal in my hotel room on the morning of the race. This morning, I had a lightbulb moment: why not make PORTABLE oatmeal? I basically made my usual stovetop oatmeal into a baked and portable breakfast. 

Happy!

Portable Oatmeal:

- 2 mashed bananas

- 1/2 cup unsweetened applesauce

- 1/2 tsp cinnamon

- pinch of salt

- 1 tbsp ground flaxseeds

- 1/4 cup raisins

- 2 tbsp pumpkin seeds

- 2 tbsp chopped walnuts

- 1 1/2 cups large flake oats

Preheat oven to 375F. Grease 4 half cup ramequins (a jumbo muffin pan would work as well). 

Combine all the ingredients in a large bowl, and scoop into ramequins. Pack tightly. 

Bake for about 20 minutes, then broil for 3 minutes. 

As soon as the ramequins are cool enough to handle, place oatmeal on a wire rack so that the bottom doesn't get soggy. 

Each dense baked oatmeal portion contains about 300 calories and 8g of protein. You can, of course, play around with the recipe and substitute your favorite oatmeal ingredients!

Enjoy the rest of your week! 

Good old basic brownies and chia seed jam

Hello!

I haven't been cooking a ton because of kitchen renos  - The Husband has been working on getting rid of our 80's pink laminate countertops and replacing them with concrete, also installing a new sink and faucet. Next, a tile backsplash. I'm so excited!

I did make some brownies the other day though. And not a "healthified" version either - just good old basic brownies. I do believe that when you eat well most of the time, there is definitely room for some butter, sugar and chocolate in your diet!

Good Old Basic Brownies:

- 1/2 cup butter

- shot of espresso, or 1/4 cup brewed coffee

- 1 1/4 cup sugar

- 3/4 cup cocoa powder

- 2 large eggs

- 1/2 tsp sea salt

- 1/2 tsp baking powder

- 1 1/2 tsp vanilla extract

- 2/3 cup all-purpose flour

- 2 oz coarsely chopped baking chocolate, or 1/3 cup chocolate chips

Preheat oven to 325F. Line a square pan with parchment paper (2 criss-crossed pieces make it easier to lift the brownies out). I also sprayed the parchment paper with olive oil as an added precaution!

In a medium-size pot on medium heat, melt the butter until slightly brown (about 10 minutes). Add the espresso, sugar and cocoa powder. Take off the heat and mix well - the mixture will be a bit dry and crumbly. Let cool for a few minutes. 

Add the eggs one at a time, mixing vigorously before adding the other. Once the mixture is smooth and shiny, add salt, baking powder, vanilla and flour. Stir until no streaks remain. 

Fold in the chocolate chunks and pour into prepared pan. 

Bake for about 25 minutes (mine took a little longer because of the glass pan). Cool in pan on rack before lifting out and cutting into squares. 

Voila!

.....................................

I had a bunch of strawberries sitting in the freezer, so I decided to try a chia seed sam. Chia seeds form a gelatinous coating once immersed in liquid. Works like a charm! They add fiber and protein to this jam, while reducing the need for sugar. 

Strawberry Chia See Jam:

- 1 lb  frozen strawberries, washed, leaves removed (duh!)

- 4 tbsp maple syrup

- 2 tbsp chia seeds

- 1/2 tsp vanilla extract

Simmer everything on low heat for about an hour, mashing the strawberries with a potato masher. 

That's it!

Have a lovely week!

Quinoa Granola

Good evening, friends!

I am excited to get The Husband back tonight, after him being away for the past week.
There was a time when I could not stand being alone. I felt abandoned whenever The Husband had to leave, whether it was for a night out with friends or for a few days at a hockey tournament. I used to drink and eat until I fell asleep, and that was how I filled my evenings.
I have somehow, over the past year, learnt to take care of myself, and I enjoy my time alone now (not as much as The Husband's company, mind you). I cook, bake, run, walk the dog, read, study, watch stupid shows and drink tea. The dog, cat and I have a grand old time!

I made a batch of quinoa granola last night. I got the recipe from It's All Good, Gwyneth Paltrow's cookbook. It makes a great breakfast with a sliced banana and some plain yogurt. It seems to keep me full for longer than traditional granola, probably because of quinoa's high protein content (fun fact: quinoa is a complete protein, which means it contains all of the essential amino acids that the body needs).
And why should it only be a breakfast food? I may or may not just have had some with Cherry-Amaretto ice cream....

Quinoa Granola: 

- 1/2 cup extra virgin olive oil
- 1/2 cup maple syrup
- 3 cups quinoa flakes
- Pinch of coarse sea salt
- 2 1/2-3 cups mixed chopped nuts/seeds/dried fruit

Preheat oven to 350F.
Whisk olive oil and maple syrup in a large bowl.
Add quinoa flakes, and mix until well combined.
Spread evenly on a baking sheet.
Bake, stirring a few times, until crunchy and golden brown (about 25 minutes).
While cooling, add nuts/seeds/dried fruit and sprinkle with sea salt.

................

That's all for today!

Turkey burgers (and coffee?)

Coffee, a love story:

I cannot, for the life of me, remember when I first started drinking coffee. I had hot chocolate with breakfast every single day as a kid (how French of me) and well into my teens. I switched to black tea in my late teens, and kept drinking it every morning until a few years ago.

I must have tried coffee during that time, and I don't ever remember hating it, but I clearly wasn't hooked enough to make the ol' cup of joe a daily occurrence. 

Here is the thing though - I now find myself drinking multiple cups of coffee as soon as I wake up, every day. 

When and how did that happen? Couldn't tell ya.

I do think that there is nothing wrong with A cup of coffee, especially since I drink it black, which means no unnecessary dairy or sweeteners.

Caffeine, when consumed in moderation, can be a good thing:

- it contains anti-oxidants, which fight free radicals in the body (in short, lots of free radicals over time = diseases such as cancer)

- it obviously improves alertness and boosts energy and mood

- it improves athletic performance (a given level of intensity feels easier while caffeinated)

However, I have never been known as The Queen Of Moderation.
Bottom line is, I need to cut back on the coffee drinking, limit myself to a cup or two, and ideally not every day.

Here are some of the not-so-cool things about caffeine:
- caffeine is a central nervous system stimulant, which temporarily raises blood pressure and heart rate. It will temporarily increase metabolism and lower blood sugar levels, but once the initial stimulation is over, blood sugar levels will spike up. All this blood sugar yo-yo-ing can lead to dysglycemia, sugar cravings, and diabetes
- coffee is a diuretic and a mild laxative, leading to loss of minerals such as potassium, magnesium and zinc, as well as vitamins including the B-vitamins and vitamin C
- coffee is acidic, leading to heartburn through increased hydrochloric acid production in the stomach (clearly a problem for people with ulcers)
- caffeine is addictive!

Speaking of which, I'm going to warm up the rest of my second cup of coffee.

......................

I made turkey burgers yesterday (team effort actually - I made the patties, and The Husband barbecued them), and I thought I would share the recipe:

- 1 pound ground turkey
- 2 cloves garlic, minced
- 1 handful fresh basil, chopped
- 1 tbsp dijon mustard
- 1 tbsp ketchup
- 1 tsp rosemary
- 1tsp Worcestershire sauce
- 1 tsp soy sauce
- 1/3 cup applesauce
- 1 cup oats
- 1/3 cup breadcrumbs
- salt and pepper, to taste

Mix it all together and form patties! This will make 7 or 8 patties.

Oh, and because I loved my chocolate-espresso tart so much, I made it again - this time even cuter! That same recipe makes 4 small tarts.

Have a wonderful day, and don't drink too much coffee!

A crackers and granola kind of day

Good morning!

Am I ever tired today. I woke up at 5am to run 5 miles before work, and even though I got a decent amount of sleep, I definitely feel like I could have used more! 

I am so happy to be running again though, after a 9 months hiatus. Call me crazy, but I love the constant feeling of soreness, The Goal (marathon), huge and daunting, and the happy endorphins dancing in my body when out on a morning run. 

After running 8 miles on Sunday morning, I thought that the best way to spend the rest of the way would be up on my feet, cooking all afternoon :)

I started by making a big batch of granola (boxed cereal with good quality ingredients is just ridiculously expensive!).

Here is the recipe:

Olive Oil and Maple Granola

- 4 cups large flake oats

- 1 tsp cinnamon

- 1/2 tsp salt

- 1/3 cup olive oil

- 3 tbsp water

- 1/3 cup maple syrup

- 1 tbsp vanilla extract

- 2 cups mixed dried fruit and nuts

Preheat oven to 350F

In a large bowl, combine oats, salt and cinnamon.

In a smaller bowl, whisk together oil, water, syrup and vanilla extract.

Pour wet ingredients over dry, and mix well. 

Spread mixture on a baking sheet. 

Bake until golden and crispy, stirring every 10 minutes (about 40 minutes). 

While the oats are still warm, mix in the dried fruit and nuts. 

Let cool completely - the oats will get crispier as they cool.

Then I decided to try something I had never made before: crackers. And Oh My Goodness, I am in love. These crackers happen to be Gluten Free. I do not care much for the whole gluten free movement (unless you have a severe gluten intolerance, that is), but I stumbled  upon a recipe that looked easy and delicious, so I decided to give it a shot, making a few changes along the way.

Gluten Free Rosemary Thyme Crackers:

- 1 cup cooked brown/wild rice blend

- 1/2 cup cooked quinoa

- 1 tbsp olive oil

- 1 tbsp honey

- 1 tsp salt

- 2 tbsp flax seeds

- 1 tbsp rosemary 

- 1 tbsp thyme

Preheat oven to 350F

In a food processor, combine rice and quinoa with olive oil until it forms a thick paste. 

Add all other ingredients and pulse until combined. 

Spread paste on parchment paper the size of your baking sheet. Place a film of plastic wrap over top of the mixture and use a rolling pin to roll as thin as possible. 

Remove the plastic wrap (duh!) and place parchment paper on baking sheet.

Bake for 30 minutes, flipping halfway through. 

Cut or rip into cracker-sized pieces, and bake for another 10 minutes or so until crispy (monitor carefully for burning at this point!).

They are so good! They even passed the  Husband taste-test, and he doesn't like quinoa. 

I will definitely be making them again, experimenting with different flavors (sun-dried tomatoes and basil, anyone?).

Any other ideas of flavor combinations are welcome!

Have a wonderfully healthy day, y'all!