glorious garden gazpacho

Tags

cooking, food, recipe, soups and stews, vegan, vegetables, vegetarian

Is summer still summery where you are? If so, lucky you.

The seasons always change so quickly here, and it catches me off guard every time. Although summer still technically has another month to go, there is a bit of a nip in the air already.

The good news, though, is that the summer was mostly glorious hot. We missed a (by Swedish standards) bonkers heat wave, while we were back in BC, but we arrived back just in time for the Farmer’s market to get into swing, and boy oh boy, those tomatoes. 

If you’re a gardner, late August may have you seeing red. The little red and orange cherry tomatoes in the lead shot are from our tiny balcony garden, carefully tended by a friend while we were away.

Our farmer’s market had all kinds of tomatoes on offer, and we greedily brought home at least two of every kind; a Noah’s Ark of heirloom tomatoes. Gazpacho was the obvious thing to do.

Chop, blend, chill, serve. Gazpacho is the simplest thing. It’s quick, it’s easy, and it’s jammed full of straight up unadulterated raw food nutrition.

Because it isn’t cooked, I implore you to use the very best ingredients you can get your hands on. Ripe, in-season tomatoes are a must. If you’ve got a special olive you reserved for special occasions, call it in to action. We also had fresh garlic, cucumber, and peppers from the market, all of which went in.

Many of the gazpacho recipes I referred to when I was coming up with this one called for the cucumber to be peeled. Although I’m sure you’d get a more vibrant tomato colour if you did, I chose to leave the peel on my cucumber as so many valuable nutrients are in that layer.

If the colour is important to you, chose the ripest, reddest tomatoes you can find, peel your cucumber, and use a red pepper instead of green or yellow.

To strain or not to strain also seemed to be an issue of frequent debate. Again, I chose not to because it would mean straining out valuable fiber and with it important nutrients. But the texture is up to you as well. If you want a velvety smooth gazpacho, by all means run it through a strainer before serving. If chunky is more your style, roughly pulse instead of blending your soup.

Two years ago: White Bean Purée 

Glorious Garden Gazpacho Recipe:

Giving this soup a good chill in the fridge before serving is key to developing the flavours. An hour is good, overnight is fine too. You may first taste it and think it not garlicky enough. I recommend you wait a bit and taste again as the garlic flavour needs a bit of time to bloom.

Serves 4 as a main, more as an appetizer

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6-7 very ripe medium-sized tomatoes
1/2 a long English cucumber, peeled if you like
1 red, yellow, or green pepper
2-3 cloves of garlic, peeled and smashed
1/4 cup good quality extra virgin olive oil, plus more for serving
1 cup cold water
2 Tbsp red wine vinegar or sherry vinegar
salt and pepper to taste

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Rinse all of the produce and cut into chunks. Place in the jar of a blender with the smashed garlic, olive oil, water, and vinegar. Pulse a few times to combine, then run for about 2 minutes until very smooth. Season with salt and pepper to taste.

Transfer the soup to a bowl or glass jar, and refrigerate for at least one hour. When you’re ready to serve, pour into bowls or small glasses. Drizzle a bit of good olive oil over the top, and serve.

Tomato toe-mah-toe. However you like to say it, there’s no doubt that the sweet summer fruits are juicy little bombs of nutrition. Tomatoes are known for their antioxidant content, notably lycopene – good for your prostates, fellas! Eating tomatoes can reduce the risk of prostate cancer. Other antioxidants include vitamin C, and beta carotene. As far as phytonutrients go, tomatoes are top of the charts. They contain flavonoids, carotenoids, and glycosides to name just a few. Eating tomatoes has been shown to be beneficial for the profile of fats in our bloodstream. Specifically, tomato intake has been linked to reduced total cholesterol, reduced LDL cholesterol, and reduced triglyceride levels. This makes our hearts happy! Tomatoes are also an excellent source of vitamin K, copper, potassium, manganese, dietary fiber, vitamin A, vitamin B6, folate, niacin, vitamin E, and phosphorus.

All text and photos © The Muffin Myth 2014

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simple summer pasta

Tags

cooking, food, pasta, recipe, vegan, vegetables, vegetarian

The theme of my summer has been all about keeping things simple. Not overcommitting myself, taking pleasure in the little things, and maximizing my relaxing. Though I told my office that I was happy to work remotely should the need arise, it didn’t, and I am thankful for that. And though I brought my camera along with me to the Pacific Northwest with a list of ideas for the blog, I didn’t pick it up once.

I slept, I read, I cooked, I swam, I hiked, I boated, I waterskied, and I married off my baby sister. It was a very, very good three weeks.

The meals are definitely one of my favourite parts of being at my family home. My mother has a great ocean-side garden and the meals often revolve around whatever is ripe. There is a revolving door of friends and family stopping through for dinner, and the house has been built to accommodate big crowds. I think we feasted 20-40 people on multiple occasions this summer.

Simplicity is key when you’re feeding a crowd, but I think also a key component of any summer meal. This pasta fits the bill perfectly.

The produce is uncooked, which means this is a one-pot meal. In-season cherry tomatoes and spinach are tossed with torn leaves of basil, salty black olives, and slivers of punchy garlic. Hot whole-wheat rotini is poured over the top, wilting the greens just so.

Served warm, preferably eaten outside, it is a perfect summer evening meal. The leftovers pack well for picnicking, or for packed lunches if you, like me, are heading back to work this week. Enjoy.

Two years ago: Peach Salsa
Four years ago: Muslimix Spice Muffins

Simple Summer Pasta Recipe:

This simple summer pasta comes together quickly. You can put the water on for the pasta and start chopping your veg, and by the time the pasta is cooked you’ll be ready to go.

Serves 4-6. Adapted from Jamie Oliver. 

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400g whole wheat rotini
250g baby spinach leaves (about 4 cups packed)
500g (one pint) cherry tomatoes, halved or quartered
150g (1/2 cup) pitted Kalamata olives, halved
1 clove garlic, thinly sliced or crushed
1 bunch (1/2 cup packed leaves) fresh basil leaves, torn
2 Tbsp fresh oregano, de-stemmed and roughly chopped
1 Tbsp red wine vinegar
6 Tbsp good quality extra virgin olive oil
salt and freshly ground pepper

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Put a large pot of water on high heat. When it has come to a rolling boil, salt generously and place the pasta in to cook until al dente – about 10-15 minutes depending on your pasta.

While the pasta is cooking, prep everything else. Wash the spinach leaves and place into a large bowl. Add halved cherry tomatoes, then scrunch with your hands to break down a bit. Now add torn basil, oregano, crushed garlic, and red wine vinegar, and olive oil.

When the pasta has finished cooking, drain, and immediately add the hot pasta to the waiting vegetables. Toss well to combine, season with salt and pepper to taste, and serve.

Tomato toe-mah-toe. However you like to say it, there’s no doubt that the sweet summer fruits are juicy little bombs of nutrition. Tomatoes are known for their antioxidant content, notably lycopene – good for your prostates, fellas! Eating tomatoes can reduce the risk of prostate cancer. Other antioxidants include vitamin C, and beta carotene. As far as phytonutrients go, tomatoes are top of the charts. They contain flavonoids, carotenoids, and glycosides to name just a few. Eating tomatoes has been shown to be beneficial for the profile of fats in our bloodstream. Specifically, tomato intake has been linked to reduced total cholesterol, reduced LDL cholesterol, and reduced triglyceride levels. This makes our hearts happy! Tomatoes are also an excellent source of vitamin K, copper, potassium, manganese, dietary fiber, vitamin A, vitamin B6, folate, niacin, vitamin E, and phosphorus.

All text and photos © The Muffin Myth 2014

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

vegan BLAT

Tags

avocado, coconut bacon, cooking, food, recipe, vegan

I get a lot of questions about my vegetarianism from people that can’t seem to wrap their heads around it.

“But isn’t it hard?” 

“Don’t you miss meat?”

“Not even bacon?”

The answers are no, no, and no.

There are many different reasons for vegetarianism, personal, political, ethical, religious, ecological, and so on. Mine is pretty simple – I plain old just don’t like meat. I don’t like the taste, the texture, or the concept.

I don’t do much in the fake meat department, but this coconut bacon is a total game changer. When I posted the recipe back in July someone mentioned doing a BLT with coconut bacon and I knew it had to happen. And since everything is better with avocado, I decided to go for a vegan BLAT.

If you’ve got the coconut bacon already made, this is one of the easiest meals you could throw together. Lightly toasted whole grain bread (I used a delicious beer bread with cracked rye) is smeared with avocado, sprinkled with coconut bacon, and topped with fresh sliced tomatoes and lettuce.

Folks, this sandwich is good. Really, really good.

I’m not sure how well it would pack as the coconut bacon tends to lose it’s crispness, so I’d recommend either making these to order or packing the coconut bacon in a separate container to be added to your sandwich at the last minute. But I must warn you, last time I took a container of coconut bacon to the office I had all kinds of people dipping their fingers in for a taste.

Made to order or packed in components, this vegan BLAT would make a great breakfast, lunch, dinner, picnic, or late night snack. Enjoy it while the late summer tomatoes are starting to make their appearance – you won’t regret it.

Four years ago: Trant Road Blackberries, Two Ways

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Vegan BLAT Recipe:

When a recipe is as simple as this one, I always try to strive for the best possible ingredients. There are only four, plus the bread, so quality matters here.

Makes one sandwich

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2 slices whole grain bread, lightly toasted
1/2 a ripe avocado
1/4 cup coconut bacon, or more as desired
4 thick slices of tomato
2 large leaves of lettuce

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To assemble your BLAT, spread one slice of lightly toasted bread with the avocado. Sprinkle coconut bacon over top, then layer the tomatoes and lettuce on top. Finish with the second slice of bread. Enjoy!

Coconut is contains saturated fats, which, for ages were demonized as being ‘bad fat’s. Current research indicates there are actually different types of saturated fats, and some types of saturated fats, including those found in coconut, are good for you. Everything in moderation.

Around 80% of the calories in an avocado come from fat, which is about 20 x higher than most fruit. However, about 65% of this fat is healthy monounsaturated fat, in particular oleic acid. Avocados also contain an incredible range of phytonutrients, and many vitamins and minerals. Avocados are a good source of vitamin K, fiber, vitamin B6, vitamin C, folate, and potassium – more potassium than a banana even!

All text and photos © The Muffin Myth 2014

chocolate black bean brownie smoothie

Tags

beans and legumes, cooking, food, protein, recipe, smoothie, vegan

I’ve been thinking lately about how my food philosophy has changed over the last decade. I used to eat pretty much any old thing so long as it was vegetarian without much consideration about what it actually was. Over the years the way I eat has shifted to a much more whole foods focused approach.

As I’ve mentioned before, I don’t particularly worry about getting protein into my diet because there is protein, at least in small amounts, in practically everything. I do sometimes like a blast of protein, though, so I’m always looking for ways to incorporate it into my diet. Although I know there are some good ones out there, protein powders are a bit out of my comfort zone. So, I’ve been experimenting with ways to get extra protein into my smoothies without using any protein powder.

What’s the answer? Beans!

Beans in a smoothie?! Yup! We’ve made brownies from beans, so why not a smoothie? Trust me, you won’t taste them. Plus, in addition to adding a boost of protein and healthy fiber to your smoothie, the beans also contribute to an amazing creamy texture. Hemp seeds add another boost of protein, and sweetened with just a frozen banana and a couple of medjool dates, this smoothie is vegan, naturally sweetened, naturally protein-rich, and gluten free. It’s great for practically everyone!

I’ve used almond milk to keep this smoothie vegan, but you could boost the protein even more by adding Greek yoghurt. The cocoa nibs are an optional topping; if you have them on hand sprinkle a few over top for a fun crunch. Try this smoothie out and let me know what you think. And tell me, what else do you like to sneak beans into?

Smoothies, previously:
Chocolate Banana Bread Smoothie
Strawberry Coconut Super Smoothie
Date Almond Smoothie
Chocolate Blueberry Oat Smoothie

Chocolate Black Bean Brownie Smoothie Recipe:

Chocolate and black beans are a logical pairing, but you could use other beans as well. Adzuki beans would be great, and a neutral tasting white bean like cannellini would be good too.

Serves 1

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1 banana, preferably frozen
1/2 cup black beans
2 medjool dates, pitted
1 cup almond milk
1 Tbsp hemp seeds
1 Tbsp cocoa powder
1 tsp ground cinnamon
cocoa nibs for garnish (optional)

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Place all ingredients into a blender. Blend until smooth. Pour into a glass and sprinkle cocoa nibs over the top if desired. Serve immediately.

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.

All text and photos © The Muffin Myth 2014

tempeh tacos with white cabbage and fresh salsa

Tags

cooking, food, mexican, recipe, vegan, vegetarian

How do you say the world taco? I say it like taaaco and my friend Alison, who, along with apparently the rest of the world, says it like tah-co, loves to make fun of me for it. Her impression of me doing it is as if I’m in Fargo (the movie, not the series). I wondered if my pronunciation is a Canadianism, but after surveying a number of Canadians it appears it is not. I also wondered if I had somehow picked up a Haligonian accent since my mom is from the east coast, but none of my east coast cousins pronounce taco in this way. I can’t explain it. Other than that I’m saying it how it’s spelled!

Regardless of how you say it, you’re gonna want to get into these tempeh tacos!

I love taco night because it’s always a choose your own adventure situation. If you, like me, live in a household where some members are vegetarian and some are not, you probably already know how awesome taco night is for accommodating everyone. Vegetarian? Choose tempeh or beans over whatever meat is on offer. Vegan? Skip the cheese. Gluten free? Use a gluten free tortilla, or, skip the tortilla altogether and make a taco bowl!

These tempeh tacos are sort of like a vegetarian incarnation of fish tacos. Soft corn tortillas are filled with shredded cabbage, seasoned, pan-fried tempeh, fresh salsa, and avocado slices. When I warmed the tortillas I melted a bit of cheese on them, but this is easily skipped if cheese isn’t your thing.

Fresh salsa is delicious and only takes a couple of minutes to come together, but is by no means mandatory. If you’re crunched for time you can replace it with a jar of your favourite salsa, or seek out fresh salsa from your local deli. Also, I found a bag of pre-washed* shredded cabbage at the grocery store and the second I saw it I just knew there was no way I’d be spending precious minutes shredding cabbage. Less time shredding = more time eating tacos!

*real talk: I always do a quick wash of my pre-washed salads. I’m paranoid about food born illnesses and there have been enough cases of people getting sick from pre-washed bagged salads that I do it every time. Even with a quick wash they’re still a time saver, so use them if you will!

One year ago: A Recipe For Disaster 
Two years ago: Salad Rolls with Miso Glazed Tempeh
Three years ago: Baked Eggplant Parmesan Caprese Sandwiches
Four years ago: Cold Rice Noodles with Cashews

Tempeh Tacos with White Cabbage and Fresh Salsa Recipe:

Pile all of the taco fixings into little bowls and arrange them into a taco building station on your kitchen table. That way, everyone can make custom tacos however they like them best.

Serves 4

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For the salsa:
1 large tomato, diced
1 clove garlic, crushed or finely minced
3 scallions, finely sliced
2 Tbsp fresh cilantro, finely chopped
1 Tbsp red wine vinegar
salt and pepper to taste

For the tempeh:
250g package of tempeh, cut into cubes or slices
2 Tbsp extra virgin olive oil
1 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp chile powder
1 Tbsp extra virgin olive oil (for frying)

For the taco fixings:
soft corn or flour tortillas
2 cups shredded cabbage
1-2 avocados, sliced
1/2 cup grated cheese (optional)
hot sauce and lime wedges for serving

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Start with the salsa so that the flavours have time to develop as you prep the other ingredients. In a small bowl combine the diced tomato, crushed garlic, scallions, cilantro, and red wine vinegar. Season with salt and pepper to taste, and set aside.

Heat a large skillet over medium-high heat. Place the diced tempeh in a small bowl and drizzle with two tablespoons of olive oil. Toss to coat well, then sprinkle the cumin, oregano, and chile powder over top, and toss with the tempeh. Heat the remaining tablespoon of olive oil in the skillet, and add the seasoned tempeh. Cook, stirring every couple of minutes, until the tempeh is golden brown on all sides. Remove the tempeh from the skillet and into a bowl.

Now you can use the still warm skillet to warm your tortillas (you can also do this in the oven) if you like. If you want to add cheese, place a tortilla in to the warm skillet, flip after about 1 minute, then sprinkle with a bit of cheese. Let it melt slightly, then remove onto a waiting plate. Repeat with as many tortillas as you wish.

To assemble the tacos, sprinkle a bit of shredded cabbage onto a warmed tortilla. Top with tempeh, avocado slices, and fresh salsa. Serve with hot sauce and a wedge of lime. Enjoy!

Tempeh is fermented soy food originally from Indonesia. It is fermented with the mold Rhizopus oligosporus in a process similar to cheese making. The fermentation process makes digestion easier and nutrients like zinc, calcium, and iron are more bio available than in non-fermented soy products like tofu. Tempeh is a great source of plant-based protein. Also, because the soy beans in tempeh are still in their whole form, all of the dietary fiber is still intact. Think of tofu as the white bread of the soy world and tempeh as it’s healthier whole grain cousin. Tempeh is usually purchased in a cake-like form and can be sliced or crumbled, and is often steamed, seared, or stir-fried. Look for tempeh that is covered with a thin whitish bloom. Sometimes it has a few black or grayish spots, which is totally fine, but it should have no evidence of pink, yellow, or blue coloration – a sign that it has become overly fermented.

All text and photos © The Muffin Myth 2014

cucumber mint summer slushie

Tags

cooking, food, gluten free, recipe, smoothies and drinks, vegan, vegetables

I used to be straight up addicted to slushies. I mean, what’s not to love about an icy cold slushie on a hot day? Root beer was my flavour of choice, and brain freeze was frequent.

I still treat myself to a proper slushie once in a while because what fun is life if you can’t have the occasional rootbeer slushie on a hot day? But in general, sweet sugary drinks aren’t my thing (and artificially sweetened drinks *definitely* aren’t my thing).

Want a slushie that’s deliciously refreshing, naturally sweetened, and actually good for you? Hello, Cucumber Mint Summer Slushie!

Cucumbers are sooooo nourishing, and they’re totally in season at this time of year. They’ve got a range of anti-inflammatory and antioxidant benefits, and their phytonutrients are linked to anti-cancer benefits. Did you know that cucumbers are technically a fruit? They’re in the same family as melons, summer squash, and winter squash.

Cucumber blended up with a handful of fresh mint, a squeeze of lime, and just a touch of honey makes for an incredibly refreshing, and nutritious, summer drink. Feel free to switch up the herbs depending on your tastes or what you have on hand. I’ve also made this with cilantro or Thai basil in place of the mint, both of which are delicious.

Pro tip: for a grown-up drink, a bit of gin blended in is just right.

One year ago: Brown Rice Sushi Bowl
Two years ago: Yoghurt Fruit Popsicles 

Cucumber Mint Summer Slushie Recipe:

This is pretty much as easy as it gets. Just toss everything in your blender and let it do the hard work! I don’t bother peeling my cucumbers because there are a lot of valuable nutrients in the peel. I give ’em a good scrub to get the waxy coating off, and cut into manageable chunks for the blender. You can, of course, peel your cucumbers first if you prefer.

Makes about 4 cups of slushie. Share as you see fit.

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1 medium long English cucumber (300g)
Juice from one lime (about 4 Tbsp)
1/4 cup fresh mint leaves
2 Tbsp honey
pinch of sea salt
3-4 cups of ice cubes
1/2 cup cold water

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Place everything in the jug of a blender. Pulse a few times to get things going, then blend until smooth. Add a bit more water to loosen it up if necessary. Pour into glasses and serve immediately.

The phytonutrients found in cucumbers (cucurbitacins, lignans, and flavonoids) provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. Cucumbers are an excellent source of vitamin K. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, and vitamin B1. Cucumbers also contain the mineral silica, which is important for nail and hair health.

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