chia fresca

Tags

chia, cooking, digestion, food, health, nutrition, recipe, smoothies and drinks

Friends, can we talk about poop?

Not everyone’s favourite topic, but an important one in nutrition. The reality is, what goes in must come out, and for some of us that’s a struggle. I’ve had a number of people complain to me about this issue, and for many, after a quick chat about their dietary habits, it becomes clear that hydration is at the root of the problem.

The thing is, if you add extra fiber to your diet, which you should, you also need to add extra hydration to help your system process the fiber. Extra fiber without extra hydration ends up having the reverse of the intended effect, which results in an unhappy digestive tract.

The Chia Fresca is simply a drink with chia seeds stirred in, left to sit while the chia seeds soak up some liquid, and then guzzled down. Because chia seeds hold up to 10x their weight in water, the little fiber bombs enter your system already hydrated. This means that rather than absorbing liquid from your digestive tract, the Chia Fresca provides liquid. This not only helps with hydration, which is great for athletes pre or post workout, or any of us on a hot day, but it can also help get things moving, if you get my drift (and I know you do).

But don’t think of this wonder drink as something just for when you’re feeling plugged up! I particularly like drinking a Chia Fresca if I’m fasting (a topic for another time) as the hydrated little seeds provide a sense of satiety. It’s wonderful on a hot day, before a long run, or just at any old time if you’re trying to get more chia into your diet.

And just what’s so great about chia? Read on for more info!

One year ago: Mexican Black Bean Skillet
Two years ago: Raspberry Cornbread 

Chia Fresca Recipe:

Consider this recipe a jumping off point. I keep it simple with water and a squeeze of lime for my Chia Fresca, but you don’t have to stop there. Try using coconut water instead of plain old tap water. Want it a bit sweet? Stir in a teaspoon of honey or maple syrup. Don’t like lime? Try lemon, grapefruit, crushed up strawberries, or whatever else you’ve got on hand.

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1-2 cups cold water
1 Tbsp chia seeds
1 wedge of lime

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In a large glass combine the water, chia, and a squeeze of lime juice. Stir well to avoid clumps, and set aside for 10-15 minutes. You will have to stir again as the chia seeds will settle with time. When the seeds are well hydrated (they should look sort of like a tomato seed with the jelly layer around it), give the glass a final stir, and drink immediately.

Ch-ch-ch-chia! Chia seeds are a concentrated source of the omega-3 fatty acid, alpha-linolenic acid (ALA), are rich in dietary fiber. They are an excellent source of essential minerals such as phosphorous, manganese, calcium, sodium and potassium. Due to the exceptional water-absorption properites of chia, it can help prolong hydration and help the body retain electrolytes at times such as during exertion. Whole, water-soaked chia seeds are easily digested, and their nutrients can be quickly absorbed by the body. Once soaked, chia seeds bulk up, then work like a cleaning crew in our digestive systems. As they move through the intestinal tract, they help to dislodge and eliminate accumulated waste in the intestines. Many people find their stools also become more regular once they eat chia.

All text and photos © The Muffin Myth 2014

mediterranean chickpea salad

Tags

beans and legumes, chickpeas, cooking, food, Mediterranean diet, recipe, salad

For many years I thought that I didn’t like Greek salad. Too salty! Too oniony! Too briny! Swimming in dressing! Fortunately I came to the realization that I’d been eating crappy Greek salads and totally changed my tune.

Over the course of my MSc program in nutrition, my cohort of international nutritionists hosted many potluck meals, and our Greek nutritionist, Thanasis, almost always contributed some sort of rendition on a Greek salad. Though he lamented the quality of ingredients available in Sweden (Here is a Greek salad. It has the worst tomatoes, the worst cucumbers, the worst feta, and the worst olive oil.) I thought his salads were fabulous. Not too acidic, and with a generous quantity of olive oil, they were just the Greek salad I’d always been looking for.

I can’t call this a Greek salad because I’ve totally bastartized it, so Mediterranean Chickpea Salad it is. The red onions are mellowed out by a brief marinate in red wine vinegar, a trick I learned here and have never stopped using. It’s vegetable heavy, olive moderate, and made more substantial with the addition of chickpeas for protein and heft. I’ve left out the usual feta, replacing it with optional croutons of seared halloumi which are served on the side and easily left out for a vegan salad.

This salad packs up decently well and makes for good picnic fare, and it makes a lot so is great for sharing. It will last only a couple of days in the fridge before the cucumbers and tomatoes start to go all wilty, so you may want to scale the recipe according to your needs rather than being left with a huge quantity of salad you’re frantically trying to go through before it becomes sad. Like all salads this one is a template for your palate, so I’d love to hear how you make it yours.

Two years ago: Boiled Broccoli with Poached Scrambled Eggs

Mediterranean Chickpea Salad Recipe:

I’ve strayed from my inspiration and made this a salad quite light in oil. If you have some, though, feel free to drizzle a little extra good quality olive oil over the top when you serve this. You won’t regret it.

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1/2 a medium red onion, thinly sliced
2 Tbsp extra virgin olive oil
3 Tbsp red wine vinegar
1 tsp ground sumac
1 long English cucumber, diced
2 large tomatoes, diced
1 large red bell pepper, diced
1 1/2 cups chickpeas (about 1 400g tin)
1/2 cup kalamata olives
200g halloumi, cubed (optional)

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Place the sliced red onions in a small bowl. Toss with olive oil, red wine vinegar, and sumac and set aside to marinate while you prep the other ingredients.

In a large bowl combine diced cucumber, tomato, red pepper, chickpeas, and olives. Add the marinated onions and all of the accompanying liquid, and toss the salad well to combine.

If using halloumi croutons, heat a small skillet over medium heat. Add a tsp of olive oil, and sear the halloumi cubes for a few minutes, until they are golden on all sides. Remove from the heat.

To serve, spoon the salad into individual bowls, tossing the salad a bit before serving as liquid will have settled to the bottom. Top individual bowls with halloumi croutons, or leave them off for a vegan salad. Enjoy!

 Chickpeas, aka garbanzo beans, are a super food! They contain about 12.5 grams of fiber per cup, which is 50% of the recommended daily intake of dietary fiber.  About two-thirds of the fiber in garbanzos is insoluble, which is great for digestive health, particularly in the colon. The remaining third is soluble fiber, which can help lower our LDL-cholesterol, total cholesterol, and triglycerides; important for cardiovascular health. The protein-fiber combination in chickpeas is key for stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. This protein-fiber combination is also beneficial for improving our sense of satiety, which can help prevent over eating. Chickpeas are notable for antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, but also contain concentrated supplies of antioxidant phytonutrients such as flavonoids and polyphenols.  Chickpeas also contain valuable amounts of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), the body’s omega-3 fatty acid from which all other omega-3 fats are made. Chickpeas for the win!

All text and photos © The Muffin Myth 2014

berry cream pie overnight oats

Tags

breakfast, cooking, food, gluten free, oats, recipe, whole grains

I’m a late comer to the overnight oats game. To be honest, I didn’t think they were going to be good. I pictured some sort of weird, tasteless, gruel-like goop that people were choking down for some reason unbeknownst to me. But let me tell you, I’ve never been happier to be wrong.

Folks, overnight oats are goooood. And they’re easy. And they’re convenient. They’re the kind of breakfast that I actually look forward to, and when I write out my meal plans I have to stop myself from scheduling them in each and every weekday morning. And really, there’s no reason not to schedule them each and every morning.

I like this version because it’s sweetened simply with a bit of mashed banana, which also contributes to the overall creamy texture of these oats. For the liquid I’ve used a combination of almond milk and plain yoghurt, but this is easily adaptable depending on your personal needs and preferences. Don’t do dairy? Use all almond milk, or a combination of non-dairy milk and yoghurt (have you tried coconut yoghurt? it would be great here). Gluten free? Use gluten free oats. Strawberries aren’t in season? Try blackberries! Or, toss a handful of frozen berries over the top and let them thaw in the fridge – I do this when I pack overnight oats with me to work.

And speaking of packing, overnight oats are an outstanding addition to a make-ahead meal plan. All you need to do is toss the ingredients together in a bowl (with a lid) or a jar, shake or stir well to combine, and after an overnight stint in the fridge, when you wake up your breakfast is ready. It’s great for on-the-go breakfasts and busy days, but equally great for lazy summer mornings when you’d rather be outside than slaving over breakfast.

Two years ago: White Bean Tortilla with Piri Piri
Three years ago: Cherry Rye Muffins

Berry Cream Pie Overnight Oats Recipe:

I’ve used a few specialty ingredients here, but they aren’t all strictly necessary. Chia seeds are stirred in with the oat mixture and I do recommend keeping those in, as they help to thicken the oats and also contribute valuable fiber. I like to stir a teaspoon of maca into my oats, and if you’re looking for a way to incorporate maca into your diet, this is a good way. It’s strong flavour is mellowed out with the banana and yoghurt, but it does add a bit of a caramelly note which I think is nice. The maca totally isn’t necessary, though, so skip it if you like. The hemp seeds add protein, and I think they’re pretty on top, but they’re definitely not essential.

Serves 1

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1/2 cup rolled oats
1 tsp chia seeds
1 tsp maca powder (optional)
1/2 a very ripe banana, mashed
1/2 cup almond milk or other milk of choice
1/4 cup plain yoghurt
1/2 cup ripe berries
1 Tbsp hemp seeds (optional)

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Place oats, chia seeds, maca powder (if using), mashed banana, almond milk, and yoghurt into a jar or a bowl that has a lid. Shake or stir to combine ingredients, and place into the fridge overnight.

In the morning, transfer the oat mixture to a bowl (or eat straight from the container!), top with berries, and sprinkle hemp seeds over the top. Enjoy!

Oats are rich in indigestible carbohydrates called beta-glutens which help to lower blood cholesterol levels. Oats are also host to a number of phenolic compounds which have antioxidant properties. Due to the high levels of those beta-glucans, oats are also helpful in stabilizing blood sugar. In fact, eating oats in the morning may help keep your blood sugar stable throughout the entire day. Oats are also a good source of dietary fiber and protein. Look for gluten-free oats if you’re celiac or have another gluten sensitivity.

All text and photos © The Muffin Myth 2014

breakfast salad {with maple coconut bacon}

Tags

breakfast, cooking, food, recipe, salad, vegan

You know what I was thinking the other day? We make green smoothies all the dang time, but why aren’t we eating breakfast salads? I mean, breakfast salad! Toss up some greens and some fruit and some veg if you please, and you’ve basically got a deconstructed green smoothie. I pretty much thought I had come up with something of epic genius.

And then I googled ‘breakfast salad’.

Let’s just say there’s nothing like google to burst your ‘I’m such a genius’ bubble.

But let’s talk about breakfast salads. If you read this post breaking down the pros and cons of smoothies, you may recall that liquids clear your stomach about four times faster than solid foods. That can be a good thing if you want to fuel a workout and don’t want a bunch of food sloshing around in your belly, but it can also be a bad thing if you become hungry again too quickly. Some mornings a green smoothie is the perfect thing for me, but others I want to chew my food and let my belly do some work. Remember, your digestive system relies on muscle tone, and like with any muscle if you don’t use it, you lose it.

Other things that are great about a breakfast salad? We’re taking in whole foods which means that all of the beneficial fiber is intact. AND, since we’re combining fruit with leafy greens we’re adding extra fiber to the situation which helps to moderate the absorption of fructose into our blood stream.

Also, you can’t add coconut bacon to your green smoothies. I mean, you *could*, but that would be super weird… or would it?

But wait! Don’t forget you have until Sunday July 6th to enter my giveaway for a bottle of six-month vanilla extract.

One year ago: Panisse, Two Ways
Two years ago: Spinach Salad with Summer Berries and Black Sesame Crusted Goat Cheese
Three years ago: Black Bean Salad with Spelt Berries
Four years ago: Wild Rice and Chickpea Salad

Breakfast Salad Recipe:

Like so many recipes, breakfast salad is a choose your own adventure situation. Use whatever greens you’ve got on hand, in-season fruit, and mix things up often! I don’t like salad dressing, and I think with all of the fruit adding flavour you don’t really need it here. A squeeze of lemon or orange juice should do the trick if you’re so inclined.

Makes 1 breakfast salad.

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1-2 cups of leafy greens (I used baby spinach leaves)
1/2 cup chopped cucumber
1/2 a banana, sliced
6 large strawberries, sliced
1/2 an orange, sliced
1 Tbsp hemp hearts
Maple Coconut Bacon

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Arrange the greens on a plate. Scatter with cucumber, banana, strawberries, and orange slices. Sprinkle with hemp hearts, and top with coconut bacon. Enjoy!

Spinach is an excellent source vitamin K, magnesium, manganese, and calcium (good for your bones), folate, potassium, and vitamin B6 (good for your heart), iron, vitamin B2, vitamin A, vitamin C, and vitamin E. And, spinach is a great source of dietary fiber.

Strawberries are an excellent source of antioxidant and anti inflammatory nutrients. They are a great source of lycopene (good for your prostates, fellas) vitamin C and manganese. They are also a very good source of folate, iodine, and dietary fiber.

All text and photos © The Muffin Myth 2014

coconut bacon – the real maple kind

Tags

bacon, cooking, food, gluten free, recipe, vegan, vegetarian

Happy Canada Day to all of my fellow Canadians all around the world!

I thought we should have something Canadian today, and what’s more Canadian than bacon? Maple bacon! You know, the real maple kind…

 

So, coconut bacon. Does it taste like bacon bacon? To be honest, I have no idea. I haven’t had the real thing in over 2 decades, so bacon bacon is a foggy memory at best. But I can assure you that coconut bacon is good. Really, really good.

I used to be really into fake meat products and there was a soy Canadian bacon that I was particularly fond of. When I started my first degree in nutrition I realized how processed those fake meat products really are and have more or less eschewed them ever since. I do still indulge in them from time to time (hello, veggie pizza pepperoni), but only as an occasional treat.

A friend asked me the other day how I define real food, and after some consideration my answer is that real food is either a whole food or food that is or that can be made by human hands. I could make my own tofu, I could make my own seitan, but making my own soy bacon would be tricky. Coconut bacon, then, is a game changer.

Since coconut is naturally fatty it crisps up nicely in the oven. The smoky flavour comes from a mix of liquid smoke and smoked paprika, which balances the saltiness of liquid aminos (or soy sauce) and the sweetness of good quality maple syrup.

Best of all, making your own coconut bacon is so dang easy. It’s a matter of mixing just five ingredients together, and then baking those ingredients in the oven. Be warned that coconut bacon is a bit of an attention seeker, so you’ll need to be available to stir the tray every five minutes and to watch it very carefully towards the end. Your efforts will be worth it though, as you’ll end up with a big old tray of salty, smoky bacon. The real maple kind, eh?

I’ll be back later this week for a recipe that uses some of this coconut bacon. Yum!

But wait! Don’t forget you have until Sunday July 6th to enter my giveaway for a bottle of six-month vanilla extract.

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Coconut Maple Bacon Recipe:

There are a lot of coconut bacon recipes floating around and they all look very good. It’s important to note that not all liquid smoke is created equal, so you may want more or less depending on how smokey it is. Mine was made from hickory smoke and a tablespoon was sufficient for a nice and smoky flavour. You can also dial back the maple syrup if you’d prefer your coconut bacon a little less mapley.

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3 cups large coconut flakes
2 Tbsp liquid aminos (I use Bragg’s) or soy sauce
1 – 1.5 Tbsp good quality maple syrup
1 Tbsp liquid smoke
1/2 tsp smoked paprika
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Start by preheating your oven to 325°F / 160°C. Line one large or two standard baking sheets with parchment paper.

In a small bowl, whisk together the liquid aminos, maple syrup, liquid smoke, and smoked paprika. Place the coconut flakes into a large bowl and drizzle the liquid mixture over the top. Stir for about one minute to ensure the coconut is well coated and the liquid is evenly distributed.

Spread the coconut onto the prepared baking sheet and place in the oven. Set a timer for 5 minutes. Stir the coconut and redistribute on the tray (you can lift the edges of the parchment to tip all of the coconut towards the centre, then stir, then smooth back out). Repeat two more times, so you’re stirring at the 10 and 15 minute marks. At this point you’ll want to start checking the coconut every 1-2 minutes as it can go from browned to burnt very quickly. The coconut should be dark brown in colour but not burnt. Remove it from the oven and let the coconut bacon cool on the tray. It will become crispy as it cools.

Store in an airtight container, and use to add bacony deliciousness to all kinds of dishes. Coconut bacon not kept in an airtight container will become soft and will need to be carefully re-crisped in the oven.

So what’s the deal with liquid smoke? Chips or sawdust from hardwoods such as hickory or mesquite are burned at high temperatures, and particles of the smoke are collected in condensers. The resulting liquid is concentrated down for a stronger smoky flavour. Not all liquid smoke is created equal, so read your labels! It shouldn’t contain anything other than natural smoke and water, so be wary of those that add additional flavour, colour, or other ingredients.

All text and photos © The Muffin Myth 2014

black bean and quinoa freezer burritos

Tags

cooking, food, gluten free, recipe, vegan, vegetarian

Hi, my name is Katie and I’m a lunch packer.

If you’ve been hanging around here for any length of time you’ve probably already figured this out. I plan meals. I pack meals. I prep in advance. One might even say I’m a bit compulsive about it, but I don’t care. I like having all of my ducks in a row, and I dislike having to think about what to eat. I also dislike feeling frenzied in the morning before work, so I really like when everything is done in advance.

Please know that this is essentially the only aspect of my life in which I’m this organized. In every other way I’m pretty much a complete disaster. I’m chronically late, my hair is a mess because I attempt to cut the back myself between appointments, I don’t know much about makeup or shoes, and although I exercise often it is somewhat begrudgingly. We’re all just people, right?

Anyways, I’m a lunch packer. So I’m sure you can imagine that when I go traveling and I’m not home during my normal lunch packing /organizing time AND our return flight gets us home in the wee hours of Monday morning when I’ve got to be at the office by 9, I’ve got a problem. What the heck am I going to do about lunch?

Ladies and gentlemen, I’d like you to meet my BFF, my main squeeze, and the apple of my manic meal-planning eye, THE FREEZER!

I can’t tell you how many times individual portions of healthy meals stashed in the freezer has saved my butt. Remember last summer when I came back from my vacation with a broken ankle? That sucked. But luckily I had made a batch of freezer burritos before I went away, so I had lunches sorted for the first week I was back at work.

Those times I was working bonkers long hours AND getting up in the wee hours of the morning to work on my thesis? Coming back from Istanbul in the wee hours of Monday morning? Thank you freezer! And thank you ME for having the foresight to make freezer burritos in the first place.

Who doesn’t need a handy batch of burritos in their freezer? No one, that’s who! These black bean and quinoa burritos whip up pretty quickly, and they freeze and reheat like a charm.

Why quinoa? Well, the rice that is so often the filler turns burritos into a carb on carb situation (read the nutrition info on your tortillas, they’re often equivalent to 2 or 3 slices of bread) so I’ve replaced it with the protein-rich super-seed. Black beans, corn, and a whole mess of veggies round the situation out into a tasty and nutritious meal.

I used a bit of jalapeño cheese in my burritos because hello, cheese + burrito = delicious, but it’s totally not necessary and can easily be left out for a 100% vegan burrito. Also, you totally don’t have to freeze these. You could whip them up and have a big old burrito bonanza on the spot if you’d prefer. But if you *do* want to freeze them I fully encourage individually wrapping  those cute little burrito butts in foil or parchment and tossing them in the freezer for another day.

To enjoy your freezer burrito you can a) bake it in the oven from frozen, b) microwave it (take off the foil first!) or c) let it defrost and enjoy at room temp. It’s the easiest packed lunch ever because you’ve done the work way in advance. I promise you, you won’t regret it one bit.

Two years ago: Goat Cheese, Arugula, and Honey Baguette 

Black Bean and Quinoa Freezer Burritos Recipe:

There is a good amount of chopping to make these burritos, but if you do it all at once the filling comes together quickly. I use a garlic crusher basically 100% of the time when a recipe calls for minced garlic (it’s waaaaaay faster than mincing), and I totally encourage you to do the same. To make it vegan: leave out the cheese. To make it gluten-free: use gluten-free tortillas.

Makes 6 large burritos

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2 Tbsp canola or grape seed oil
1 large yellow onion, diced
4 cloves garlic, crushed
1/2 – 1 jalapeño, seeded and finely minced
1 large red bell pepper, diced
1 medium zucchini, diced
1 cup corn kernels (fresh, frozen, or canned are all fine)
1 large tomato, dice
1 cup cooked quinoa (from about 1/2 cup uncooked
3 cups cooked black beans (2 cans)
1 Tbsp ground cumin
1 tsp hot smoked paprika
1 tsp chile powder
1 tsp salt
1/2 a bunch of cilantro, chopped
1 cup shredded jalapeño cheese (optional)
6 large whole wheat tortillas

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Start by getting all of your chopping out of the way, it’ll help everything come together faster once you start cooking. Chop the onion, crush the garlic, mince the jalapeño, dice the zucchini and red pepper, and set everything into little bowls or on plates. Now you’re ready to go!

Heat the oil in a large skillet over medium-high heat. Add the onions and sauté for about 6-8 minutes, stirring frequently, until the onions are soft and beginning to take on a bit of colour. Add the garlic and jalapeños and sauté for about 2 minutes more.

Now add the zucchini and red pepper and sauté for 8-10 minutes. The vegetables should be softened but not mushy, and just starting to brown. At this point add the corn, and tomato and sauté for 2-3 minutes, until the mixture is well heated. Add the quinoa, black beans, cumin, smoked paprika, chile, and salt. Stir to combine well. Taste, and adjust seasonings if necessary. Stir in the cilantro, and remove from the heat.

Now you’re ready to roll! Divide the burrito filling between the six tortillas (or more if you want smaller burritos), sprinkle with cheese if desired, and roll! This is my burrito rolling technique. If you’re freezing the burritos, wrap individually in foil or parchment paper, and place in a single layer in the freezer. You can totally stack ’em, the worst case is that they may be a bit misshapen, but I assure you your stomach will never know.

To enjoy your freezer burrito you can plan ahead and pull one out of the freezer the night before, or just grab one straight from the freezer in the morning. I let mine thaw beside me on my desk, then heat it up in the office microwave at lunch time. Enjoy!

Black beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. The protein-plus-fiber combination in black beans is one of the things that makes them special. A one cup serving contains 15g of fiber (over half of the daily recommended intake), and 15g of protein. Much of the fiber is indigestible, which supports digestive health, particularly in the lower part of our digestive tract. The protein-fiber combination is also key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. Black beans are also rich in soluble fiber, which is helpful for lowering blood cholesterol levels and supporting cardiovascular health. You know what they say, beans beans good for the heart… but if the second part of that rhyme concerns you, be sure to discard the soaking water when cooking dried beans. You’ll be tossing out a good amount of flatulence causing compounds, as well as some of the phytates and tannins that lower nutrient availability.

Quinoa not only has a very high protein content (about 18%), but this super seed also contains a complete set of essential amino acids, making it a complete protein. It’s a great source of dietary fiber, phosphorous, and is high in magnesium and iron.

All text and photos © The Muffin Myth 2014

strawberry coconut super smoothie

Tags

cooking, food, gluten free, nutrition, recipe, smoothie, vegan

The little university pool that I normally swim in on my lunch hour closed for the season about a month ago, so I’ve had to switch to morning swimming before work at a much bigger facility closer to home. Although this change in routine has its inconveniences (I’m totally not a morning person) I’m really enjoying swimming in the glorious 50 meter outdoor pool, my back becoming crisscrossed with bathing suit tan lines (which makes me happy – is that weird?) for the first time since I stopped working in aquatics five years ago.

This has also changed up my eating routine a fair bit. Previously I’d have a feathery light green smoothie early on, a snack later in the morning to fuel me through my swim, and then lunch at my desk when I got back to the office at around 2pm.

Now I need to have something a bit more substantial in my system before I hit the water, but not something that will weigh me down. Smoothies are a great pre-workout meal. Because the food has been broken down in a blender it’s easy to digest and clears the stomach about 4 times faster than a solid meal, which means I’m not tossing my cookies with my tumble turns.

A smoothie is a blank canvas – their composition can shift with our energy requirements. These days, I’m looking for something that’ll stick to my ribs just the right amount. This strawberry coconut super smoothie is a marriage of two of my favourite breakfasts – smoothies and overnight oats. The oats bring a good amount of energy to the table, adding fiber and bulk and making this smoothie into a proper meal. We’ve got magnesium coming from nut-milk, potassium from banana, healthy fats from coconut milk, protein from hemp seeds, and antioxidants from strawberries. Soaking the oats overnight means they are easy to digest and this smoothie becomes the perfect pre-swim meal… and post swim meal too. I tend to drink about a third before hand and guzzle the rest as a breakfast / recovery drink after.

In the autumn I’ll go back to swimming on my lunch hour and my needs will shift again, but for now I’m enjoying morning swims, bathing suit tan lines, and substantial meal-replacing smoothies.

One year ago: Okonomiyaki Japanese Cabbage Pancake

Strawberry Coconut Super Smoothie Recipe:

If you don’t have the time (or the foresight) to soak the oats the night before, you can grind the oats into a fine powder before blending them into the smoothie. Use gluten free oats if necessary for a totally gluten free smoothie. This recipe calls for lite coconut milk, but feel free to use full fat for a more decadent smoothie.

Makes 1 large smoothie

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1/2 cup rolled oats
3/4 cup almond milk
1/4 cup lite coconut milk
1 banana, preferably frozen
4-6 strawberries, fresh or frozen (about 1/2 cup chopped)
1 Tbsp hemp seeds
1/4 – 1/2 cup water

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Place oats, almond milk, and coconut milk in a jar with a lid and give it a stir or a shake to mix up. Place in the fridge overnight or at least for a couple of hours.

When you’re ready to make the smoothie place the soaked oats into the jar of a blender along with the frozen banana, strawberries, and hemp seeds. Add 1/4 cup of cold water, place the lid on the blender, and blend. You may need to add up to another 1/4 cup of water if the smoothie is very thick. Blend until smooth, and enjoy!

I like drink about a third of this smoothie immediately and pour the rest back into the 500ml jar the oats were soaking in and save that portion for after my workout.

Oats are rich in indigestible carbohydrates called beta-glutens which help to lower blood cholesterol levels. Oats are also host to a number of phenolic compounds which have antioxidant properties, are helpful in stabilizing blood sugar, and are a good source of dietary fiber and protein.

Bananas are a great source of concentrated energy and potassium. They are also a very good source of vitamin B6 and a good source of vitamin C, dietary fiber, and manganese.

All text and photos © The Muffin Myth 2014

how to make your own almond milk

Tags

almonds, cooking, dairy free, food, gluten free, milk, nuts, recipe, vegan

When I first moved to Sweden I had a list of foodstuffs I needed to source out in order to ensure my happiness. Among other things, tofu, nutritional yeast, and soy milk were must haves. I’ve always been a soy milk girl when it comes to non-dairy milks, though I know that these days it isn’t particularly in vogue and people are slurping back almond milk like nobody’s business. I still treat myself to soy milk from time to time, but I don’t often buy it. My gripes with most store-bought nut milks are threefold. First, I find the protein : fat ratio is usually not what I’m looking for, second, there is usually a lot of added sugar, and third, most are loaded with all kinds of thickeners, stabilizers, and preservatives.

I’ve come around to almond milk lately, especially when it’s home made. Soak, blend, strain, and boom! You’ve milked those almonds like a boss! The best part is how much better the almond milk is than the store bought stuff. Unless you water it down, home made almond milk is much creamier – in a good way – and it has a natural sweetness to it that the commercial version can’t rival. No preservatives, no thickeners, no added junk. It’s amazing!

You don’t need a lot of fancy equipment to make your own almond milk; just a blender, and something to strain the almond pulp with. If you have a nut-milk bag a) you’re my hero, and b) you already know what you’re doing so pay no attention to this. My straining set-up is pretty basic: I put a mesh strainer in a large glass bowl, and line the strainer with an old triangular bandage leftover from my days as a first aid instructor (I also use it for making ricotta and paneer). Cheese cloth probably isn’t fine enough to strain out the almond meal, so if you’re thinking of using that, I’d double it up.

Bonus! You get leftover almond pulp! There are all kinds of things you can do with this stuff – I biffed mine into the freezer to save for baking, but you can also dry it out into almond meal, toss it in smoothies, or fertilize your garden. I’ve got an almond meal muffin coming at you asap, so hang onto it!

Want it on the sweet side? Try tossing a couple of dates into the blender with the soaked almonds. A touch of honey or maple syrup would also work nicely. You could also add vanilla extract (hey, we’ve made that too!) to round out the flavour a bit. I often make savoury cottage cheese muffins with lefotver almond meal, so I left mine unsweetened and unflavoured. However you like it, I hope you give this a go. It’s easy, nutritious, and delicious. Home made almond milk for the win!

But listen, I don’t always buy my own almond milk, and making your own almond milk doesn’t make you a better person. The quality is definitely better when you make it yourself, but life happens and we don’t always have the foresight to soak almonds overnight or the time or motivation to deal with straining nut milk and dealing with the leftover pulp. Give yourself a break, and save tasks like making your own nut milk for a weekend affair if it doesn’t fit into your life during the week – it sure as heck doesn’t fit into mine. If you’re buying commercial nut milks, try to find one without added sugars and with as few ingredients as possible. I’ve found a brand that works for me in a pinch (and my local grocery store has also started carrying unsweetened cashew milk, hello!) and I’m sure you can too.

One year ago: Hello!
Two years ago: Soba Noodle Salad with Spinach and Cucumber Gin Mojitos and Quinoa Crusted Mini Quiches
Three years ago: Springtime Fried Wild Rice

Homemade Almond Milk Recipe:

Homemade almond milk has a shorter shelf life than the store bought stuff. I’ve read that it will last anywhere from 3-7 days, but in my experience 7 is pushing it (I had to dump out a foul tasting almond milk matcha latte at the 7 day mark – boo!) so I’d err on the side of caution and use it up within 3-5 days. Blanched almonds are totally not necessary, I just happened to have some on hand. There is a lot of valuable nutrition in almond skins, so I would have preferred them with their skins on.

Makes 3-4 cups of almond milk

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1 cup whole almonds
3-4 cups cold water

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Place the almonds in a jar or glass bowl and cover with water. Place in the fridge to soak overnight, or for at least 8 hours.

When you’re ready to milk your almonds, drain and rinse well. Prepare your straining setup by setting a mesh strainer into a large jug or bowl, and then lining with a double layer of cheese cloth, or with a nut milk bag if you’re fancy like that. Place into the jar of a blender with 3-4 cups of cold water. How much water you use depends on how creamy you want your almond milk, and the capacity of your blender (you can always add more water to the milk after straining if your blender is small). I prefer 4 cups of water.

Blend on high speed for 2 minutes, then carefully pour the mixture into the prepared strainer. Wait a minute for the liquid to pass through, then get down to business squeezing as much liquid as you can from the almond meal. Pour the liquid into a clean glass jar and store in the fridge. Reserve the almond pulp for later. Now you’ve made your own almond milk. Yay!

Almonds are high in monounsaturated fats – this is a healthy fat when consumed in moderation, the same type as is found in olive oil. Almonds are also a good source of manganese, vitamin E (which has antioxidant properties) and magnesium. Note! When we strain the pulp out of the almond milk, we’re straining away a lot of valuable nutrition. The milk won’t contain any fiber, and not much in the way of protein. It still has a good amount of vitamin E and calcium, however. Whole nuts are the way to go if you’re looking for a source of nutrients, but almond milk is a good alternative to dairy for those who can’t tolerate it or those who just like to mix it up.

All text and photos © The Muffin Myth 2014

 

nouveau niçoise

Tags

cooking, food, gluten free, potato, recipe, salad, vegetarian

Every morning for the last 9 months my iPhone alarm clock has gone off before 6am with THESIS!!! in big bold letters across the screen. I tried out a few other variations, like GET UP AND WORK ON YOUR THESIS!!! or GET OUT OF BED YOU’VE GOT WORK TO DO!!! but THESIS!!! seemed simple and effective, so it stayed.

On Wednesday I submitted my thesis. On Thursday I woke up without an alarm and, after a cup of tea, went for a leisurely swim with my husband. And when Paul got out of the pool I decided to stay behind and swim a while longer, because the sun was shining, and because the 50m outdoor pool was gloriously quiet, and just because I could.

What a feeling.

It’s not quite over – I still have a defense to get through next week – but it almost is. Yesterday I met with some of my classmates for an informal ‘we’re almost there’ celebration after the thesis deadline had rolled by. It was mostly rosé and pretzels, cause we’re all pretty much running on empty right now, but a lovely time was had even if the offerings were sparse.

Had I been a little more organized I would have brought something like this Nouveau Niçoise salad. Hopefully this fish-free version won’t offend the good people of Nice too deeply – my sincerest apologies if it does. I know that two decades of vegetarianism has probably biased me in this direction, but I think that the Nouveau Niçoise is a fine offering. It’s substantial yet light, fresh, and a lovely way to enjoy the season’s new potatoes.

The beauty of this simple salad is that each of the components, from the steamed potatoes and green beans to the not-quite-hard-boiled eggs and the punchy vinaigrette, can be prepared ahead of time. If you had everything washed, steamed, chopped, and whisked in advance, you could walk in the door on a weeknight and have your Nouveau Niçoise assembled in a matter of minutes.

I’d even go as far as to say that if you wanted to pack this for lunch a few days in a row as opposed to a one-stop chop kind of deal, you could divide the prepared ingredients between a few containers, tucking an un-shelled egg and a tiny container of vinaigrette alongside each one. However you enjoy it, I hope that you do, and let me know how it goes.

One year ago: Nope.
Two years ago: Stewed Rhubarb with Vanilla Bean
Three years ago: Nothing!

Nouveau Niçoise Recipe:

If you’re serving a crowd, double the recipe and arrange this salad on a big platter that people can serve themselves from. As I mentioned in the body of this post, it also packs well for lunches.

Recipe adapted from River Cottage Veg. Serves 4.

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500g new potatoes
200g green beans, cut into bite sized pieces
4 large eggs, just shy of hard boiled
3 little gem lettuces, or about 4 cups of similar lettuce, washed and dried
1/2 cup mixed green and black olives (or whatever your favourite is)
12 large basil leaves, torn
salt and pepper

1 small clove garlic, crushed
3 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar
1 tsp dijon mustard
1/4 tsp sugar
2 Tbsp water (optional)

Wash the potatoes and chop them into bite sized pieces of roughly the same size. Place them into a medium pot, cover with cold water, and a pinch of salt, and bring to the boil. Reduce the heat to medium-low, and simmer for about 8-10 minutes, until the potatoes are just barely tender.

When the potatoes are just about done, toss the beans into the pot so they get a quick cook. Drain the potatoes and beans in a colander and rinse with cold water. Set aside to drain and cool.

While the potatoes are cooking you can hard boil your eggs. I like to use this technique. For this recipe I like the eggs just slightly under done, so I’d stop at the 8 minute mark rather than 10. Run the eggs under cold water to stop cooking, then peel and quarter them.

To make the vinaigrette, combine the crushed garlic, olive oil, cider vinegar, mustard, and sugar in a small jar and shake, shake, shake it up. If you find it to be on the thick side (I do) add 1-2 Tbsp of water to thin it out.

Arrange the lettuce, potatoes, beans, and eggs on a platter or on individual plates. Scatter some olives and torn basil leaves over the top. Drizzle the dressing over the top, sprinkle with salt and pepper, and serve.

Potato, poh-tah-toe! However you say it, potatoes are a great source of vitamin B6, which does all kinds of important things, like building new cells in your body. B6 is also needed for the creation of amines, like serotonin, melatonin, epinephrine, and norepinephrine that help to regulate mood, sleep, and stress, respectively. Diets rich in vitamin B6 are attributed to lower rates of heart disease. Also, B6 is vital for the breakdown of gylcogen – the form in which sugar is stored in our body – into usable energy.

Potatoes are also a good source of potassium, copper, vitamin C, manganese, phosphorous, niacin, and dietary fiber. But! Most of the fiber content is in the skin of the potato, so leave the skin on for all of the important benefits of ingesting fiber. Good to know – potatoes are a member of the nightshade family (along with tomatoes, bell peppers, and eggplants), which some people have adverse reactions to. It’s also worth noting that potatoes are on the ‘dirty dozen’ list of foods to buy organic whenever possible.

All text and photos © The Muffin Myth 2014

bodacious burger bowl

Tags

bean, burger, cooking, food, gluten free, quick and easy, recipe, salad, vegan, vegetarian

I’m quite fond of a good salad meal. The kind of meal where the salad is the star of of the show, not a sad little side vying for attention. You know what I’m talking about – it usually comes in a bowl the size of your head, and is filled to the brim with all kinds of goodness.

In my house we eat big salads for dinner a few nights a week, usually with a little bit of everything we have in the vegetable drawer plus olives, nuts, and some cottage cheese for protein.

Sometimes I’ll crumble a veggie burger patty into a salad to make it a more substantial meal. Recently I was doing just that when it dawned on me: what if that was the big idea? Not that a veggie burger patty was an addition to a salad, but what if the veggie burger was the salad?

So I went ahead and filled a bowl with all the usual burger fixings; lettuce, tomatoes, pickles, and onions, with a veggie burger patty crumbled over the top. In place of the usual burger condiments I made a tomato vinaigrette – because ketchup on a salad would just be gross.

If your biggest complaint about veggie burger patties is that they’re often a bit too starchy to sandwich between a bun, this bowl is for you. If you dig funky salads that make for a satisfying meal, this bowl is for you. If you just plain old like tasty food, this bowl is for you. Did I mention that it comes together in about 15 minutes?

Yeah it does. Go make yourself a Bodacious Burger Bowl!

One year ago: I appear to have been busy finishing up my MSc courses. Can’t believe it’s nearly done now – two weeks till thesis deadline!
Two years ago: Broccoli Kamut Slaw 
Three years ago: Sweet Potato Lentil Quinoa Baby Cakes

Veggie Burger Salad Recipe:

This zippy tomato vinaigrette comes together in a flash. Just shake the ingredients together in a small jar and you’re ready to go. Beyond that, build your own burger salad with whatever fixings you like.

Makes enough vinaigrette for 4-6 salads, depending on how heavy handed you are with your dressing.

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For the tomato vinaigrette:

3 Tbsp tomato paste*
2 Tbsp water
3 Tbsp extra virgin olive oil
3 Tbsp red wine vinegar
1 – 1.5 Tbsp honey or other liquid sweetener
1 tsp dried oregano
Salt and pepper to taste

Add the tomato paste, water, olive oil, red wine vinegar, oregano, and 1 Tbsp of honey into a small jar. Screw the lid on, then shake, shake, shake it up. Taste, add a bit of salt and pepper, and taste again. You may decide you want another half Tbsp of honey to balance the acidity. If so, add, shake, and taste again. This dressing should last 1-2 weeks in the fridge.

To make Bodacious Burger Bowls, layer the following (or go crazy with whatever your favourite burger fixings are) into individual salad bowls:

Lettuce (I used a blend of gem and iceberg lettuces here – about 2 cups per bowl)
Halved cherry tomatoes (about 8-10 halves per bowl)
Chopped red onion (about 1/8 cup per bowl)
A handful of cornichons** (about 1/3 cup, chopped if you like)
1 veggie burger patty***, diced up or crumbled
A good drizzle of tomato vinaigrette, to taste

Enjoy your veggie burger salad! If you’re packing these for lunch or bulk-packing meals for the week, just leave the vinaigrette off. Pack it along side in a small container and dress the salad right before you eat.

*I like to buy the Italian tomato paste that comes in a squeeze tube. They last forever in the fridge, and when do you ever have a recipe that uses up exactly one can of tomato paste?
**Or diced up dill pickle, but tiny pickles are just so cute! (insert inappropriate pickle jokes here)
***Use whatever your favourite veggie burger patty is. May I recommend this one? But store-bought is totally fine too.

There is so much to love about this Bodacious Burger Bowl! Depending on what kind of burger patty you use, it can be vegan, gluten free, and pack a good punch of protein. Combined with the salad fixings, it makes a satisfying and healthy meal. Still, go easy on the dressing. I like to dip the tines of my fork into a side of dressing before each bite of salad – I find that way a little goes a long way.

All text and photos © The Muffin Myth 2014