Paleo Bread made with almond flour and coconut flour

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Paleo breads have been showing up on lots of food blogs and I thought I would give it a try.  I am hearing more and more about the Paleo way of eating and I like the idea of eating less refined carbs.  So what did I think of the 'bread'  -- well it has a bit of an eggy taste, 5 eggs so no wonder!  I also thought it was more like eating a slice of cake then a slice of bread.  My next piece I toasted and voila, the perfect vehicle for almond butter.  So I just think this may be my new staple. Let me know what you think.

Paleo Bread

This recipe is adapted from: Elana's Pantry

Ingredients:

• 2 cups almond flour
• 2 Tbs coconut flour
• ¼ cup ground flax seed
• ¼ tsp salt
• ½ tsp baking soda
• 5 eggs
• 1 Tbs coconut oil
• 1 Tbs honey
• 1 Tbs apple cider vinegar

Directions:

1. Place almond flour, coconut flour, flax, salt and baking soda in a food processor
2. Pulse ingredients together
3. Pulse in eggs, oil, honey and vinegar
4. Transfer batter to a greased bread pan, (I used a 7.5 x 3.5 inch loaf pan and greased with coconut oil)
5. Bake at 350 for 30 to 35 minutes (check with a cake tester)
6. Cool in the pan for 2 hours

Cooks Notes:

• This bread will make a great base for lots of add-ins.
• Make sure you test with a cake tester or toothpick.
• Check the size of your loaf pan as the one I used is a bit smaller then the standard loaf pan you may have in your cupboard.
• The first two times I made this I used coconut oil to grease the loaf tin and I had trouble getting the bread out of the pan, the third time I used parchment paper and coconut oil and the bread came out with ease.

Oatmeal Breakfast Muffins with Pecans

I grew up when muffins were very popular.  It was a treat that self-conscious teenage girls could eat without feeling guilty, we were just eating a muffin after all.  Well what we were really eating was a lot of white flour, sugar and oil baked into an oversized ginormous muffin. I might as well had been eating cake.

I still love muffins, but now I like to bake my own. These muffins are filled with oats, flax, dates, pecans, some very aromatic spices and sweetened with a bit of maple syrup. 

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Oatmeal Breakfast Muffins

This recipe will make 8 - 9 muffin or if you want them ginormous over-fill the muffin tin.

Ingredients:

• 2 1/2 cups oat flour, (make your own oat flour by grinding oat flakes in the processor until finely ground)

• 1 tablespoon baking powder

• 1/2 teaspoon salt

• 1 cup almond milk

• 1 tablespoon ground flax seeds mixed with 3 tablespoons water

• 1/4 cup unsweetened applesauce

• 1/4 cup maple syrup

• 1 tablespoon coconut oil 

• 1 teaspoon cinnamon

• 1/4 teaspoon turmeric

• 1/4 teaspoon cardamom

• 1/2 cup dates chopped

• 1/2 cup pecans chopped

Instructions:

1. Line a muffin tin with paper liners

2. Start by mixing the ground flaxseeds with the water, set aside for 10 minutes

3. Whisk together the dry ingredients

4. Stir in the liquid ingredients and mix well with a big spoon

5. Evenly divide the mix, I usually get between 8 and 9 muffins

6. Bake for 25 minutes at 350F

Apple Pumpkin Muffins

What I like about fall…

macintosh apples

pumpkins

hiking

fall colours

sweaters

and these muffins.

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Apple Pumpkin Muffins

Makes 12 muffins

Ingredients:

• 1 cup spelt flour
• 1/2 cup buckwheat flour
• 1/3 cup oats 
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 tsp cinnamon and a bit more to sprinkle on the apples
• 3/4 cup pumpkin puree
• 1 cup almond milk
• 1/3 to 1/2 maple syrup (I used 1/3 cup but if you like sweeter muffins then go for 1/2 cup)
• 2 Tbsp coconut oil plus 1 Tbsp for sautéing the apples
• 1 Tbsp ground flax seed mixed with 3 Tbsp water
• 1 tsp vanilla extract
• 2 medium apples, diced ( I leave the skin on)

Directions:

1. Preheat oven to 375 degrees.
2. Line muffin tin with paper liners.
3. In a small bowl make the flax egg by adding 3 tablespoons of water to 1 tablespoon of ground flax seeds, let sit for about 10 minutes or until it thickens.
4. Sauté apples in a medium pan with coconut oil and a sprinkle of cinnamon until apples are soft, this should take about 10 minutes, set aside.
5. In a large bowl add the pumpkin puree, almond milk, maple syrup, coconut oil, vanilla and the flax egg. Then add the flour, oats, baking powder, baking soda, salt and cinnamon to the wet ingredients and mix until just until blended.
6. Fold in the apples.
7. Spoon the mixture into the muffin tin.
8. Sprinkle a handful of oats on top. 
9. Bake for 18-22 minutes or until a toothpick comes out clean. 

Strawberry Almond Cake

Cake for breakfast, well I am loving every bite and I feel like I am cheating - that would be cheating on my green smoothie. I think Gordy will be happy that no green smoothie will be waiting for him on his desk this morning, just cake made with almonds, coconut oil, honey and lots of local strawberries. 

 Sending some strawberry love your way…

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Strawberry Almond Cake

This cake is gluten free and sweetened with honey.

Serves 8

Ingredients:

• 2 cups almond flour
• 1 teaspoon baking powder
• 3 eggs
• 1/3 cup coconut oil, melted and at room temperature
• 4 tablespoons honey and 1 tablespoon reserved 
• 1 teaspoon vanilla extract
• Pinch of salt
• 1 cup of fresh strawberries, sliced
• big handful of sliced or chopped almonds

Directions:

1. Preheat oven to 350 degrees and grease a 8 inch cake pan with coconut oil.
2. In a mixing bowl, add almond meal, baking powder, eggs, butter, honey, vanilla and salt and mix until well combined, (I used my Kitchen Aid Mix Master), but you could do it by hand or with a hand-held mixer.
3. Spread the batter evenly over the bottom of the cake pan, then arrange the sliced strawberry slices on top.
4. Garnish with the almonds and then drizzle over remaining tablespoon of honey.
5. Bake for 25 - 30 minutes or until cake tester comes out clean.
6.  Cool before serving.  

Cooks Notes:

• This is not an overly sweet cake, it is just sweet enough.
• Serve with ice cream or frozen yogourt and more sliced strawberries on top.

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Nutritional information can be found at Meal Garden.

The “I can’t believe this chocolate chip cookie is delicious and good for you too” Recipe

Guest Post by:  Yale Hertzman
Here is Yale's article as it appears in the The independent student newspaper of the University of Toronto Faculty of Law, Ultravires.

Do you like chocolate? Do you like cookies? If so, then these chocolate chip cookies are for you. They aren’t your average chocolate chip cookies though. While they are as easy as making Pillsbury’s, they won’t leave you feeling bloated like the Pillsbury Doughboy. That’s because they are made without flour, sugar, butter or eggs. Instead, they come together through a combination of walnuts, dates, seeds, and dark chocolate. The dates are a natural sweetener, and the nuts and seeds are a good source of protein that will keep you full throughout the day. After baking for about 12 minutes, the result is a soft, chewy cookie that you won’t believe is actually good for you. Don’t believe me? Try them for yourself.

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The “I can’t believe this chocolate chip cookie is delicious and good for you too” Recipe

Thank you to Karen Gilman from Nutrilicious for sharing this delicious recipe with us.

This recipe makes about 14 cookies.

Ingredients:

• 1 1/2 cups raw walnut halves
• 1 cup Medjool dates, pitted (about 12)
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1 flax egg (1 tablespoon ground flax or chia seeds + 3 tablespoons water)
• 1/2 cup dark chocolate, chopped (or chocolate chips)

Directions:

1. Preheat the oven to 350F and line a baking sheet with parchment paper.

2. In the bowl of a food processor fitted, process the dates and walnuts together until a crumbly texture is formed. Add in the salt, baking soda, vanilla, flax egg and process again until the batter is relatively smooth, a little stickier than traditional cookie dough.

3. Add in the chocolate chips and briefly pulse, just to combine.

4. Spoon the batter onto the baking sheet and use your hands to gently flatten the dough. Bake for 12 minutes or until the edges are slightly golden. Allow to cool on the pan for 10 minutes. 

Apple Cranberry Crisp made sugar and dairy free!

I love to make a crisp. It is fool-proof and always pleases.  Berries in summer, pears in the fall and apples all year. But what happens when you leave out the stick of butter, the cup of brown sugar and the white flour?  Is it still a crisp?  I think so and so did my taste-testers who ate the leftovers for breakfast. This may not be your Mom's Apple Crisp, but it’s pretty close!

For my classic version of a crisp try this recipe….Apple Pear Cranberry Pecan Crisp.

Disclosure - Gordy ate his with ice cream.

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Apple Cranberry Crisp 

Serves: 6

Ingredients for the Filling:

• 5 large apples, peeled, cored, sliced into thin pieces
• 2 cups cranberries
• zest from half an orange
• 1/4 cup orange juice, fresh if you can
• 2 tbsp  honey 
• 2 tbsp pure maple syrup
• 2 tsp cinnamon
•  1/4 tsp nutmeg

Directions for the Filling:

1. In a large bowl, mix together apples, cranberries, zest, orange juice, honey, maple syrup, cinnamon and nutmeg.
2. Pour into a pie dish and bake at 350 degrees for 20 minutes.
3. Remove from the oven to sprinkle crumble on top.

Ingredients for Topping:

• 1 cup almond flour
• 2 tbsp finely ground walnuts, or any nut you like
• 1 cup large flake oats
• 4 tbsp honey 
• 2 tbsp maple syrup
• 2 tbsp coconut oil, melted

Directions for Topping:

1. Mix together almond flour, oats, walnuts, honey and coconut oil in a small bowl until well combined.
2.  Sprinkle onto the fruit mixture.
3. Bake at 350 degrees for 20 minutes or until done.

Cooks Notes:

• Feel free to use any combination of fruit you like.
• Go ahead and double the topping if you like lots. 
• If the topping starts to brown to quickly, cover loosely with foil.
• Do not be shocked by the price of Almond Flour, once you open the bag, store in the fridge.
• I like to serve this crisp warm.

Hamantaschen for Purim from Flo's Kitchen

The bakers, my mother-in-law Florence and her sous chef Simon, with sticky hands and rolling pin.

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I love to look at well-used cookbooks, it is where you find a cook's secrets. This is my mother-in-law Florence Hertzman's tried and true Naomi Cookbook, and the reading is riveting … Page 35 for Sweet and Sour Meatballs has a few ketchup stains and recipe adjustments, Brisket on page 32 has the initials 'LS' which I think is code for Linda Sue (her daughter), must be her favourite brisket.  Page 107, Apple Sauce Cake with Topping is 'very good' and Almond Macaroons on page 141 has a note, 'watch out, we added 1 cup of flour!'…dated from 1976.  

The Jewish holiday of Purim is just a few days away and part of the tradition is a triangular filled cookie called a hamantaschen (literally, Haman's hat) which brings me to page 180, Purim Recipes.  It is on this page that more notes are added and floury finger prints live on.

 It is fun to watch Flo with her apron around her neck, sticky dough and rolling pin, bring this recipe to life.

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Grandma Flo's Hamantaschen Recipe

Inspired from the Naomi Cookbook by Hadassah WIZO Organization of Canada HADASSAH: Naomi Chapter of Toronto.

 Makes about 24 hamantaschen, depending on size. Traditionally filled with prunes or mohn, (poppy seeds) but go ahead and add whatever filling you like, dates, apricots, apples and cherries are all delicious.

Ingredients:

For the Dough:

• 3 cups flour

• 3 eggs, (medium)

• 1/2 cup sugar

• 3/4 cup butter or margarine

• 1/4 tsp salt

• 3 tsp baking powder

Directions:

1. Stir together baking powder, flour, sugar and salt; cut in shortening.

2. Add well beaten eggs and mix well to a soft dough.

3. Allow dough to sit for 10 minutes before rolling.

4. Roll out on floured board to a quarter inch thickness.

5. Cut with large, round cookie cutter.

6. Put a spoonful of desired filling in centre and pinch together to form triangular pocket.

7. Brush with egg, put on well greased pan and bake 12 to 15 minutes in 400 degree oven.

 Ingredients for  the Poppy Seed Filling:

• 1/2 lb of poppy seeds

• 1/2 cup honey

• lemon zest of half a lemon or 1 tsp vanilla

• 1/2 cup sugar

Directions for the Poppy Seed Filling:

1. Scald poppy seeds with boiling water two or three times.

2. Put in food processor and blend for a few seconds.

3. Add sugar, honey and lemon zest or vanilla and blend well.

Ingredients for the Prune Filling:

• 1 lb large prunes, pitted

• 1 tbsp lemon juice

• zest from one lemon

• 1/2 cup sugar

Directions for the Prune Filling:

1. Stew prunes until soft.

2. Put in food processor with sugar and lemon and lemon zest.

3. Blend until just combined.

4. If too mussy add 2 tbsp of chopped nuts.

Quinoa Oat Quick Bread

This little loaf of bread has become a weekly staple for me.  I just have to have it in the fridge ready for any meal.  My favourite way to eat this bread is toasted with almond butter, sliced bananas and currants for sweetness or with mashed avocado and tomatoes, (Yale's fav) or sliced eggs, mayo and sprouts, my lunch. I am not sure Gordy will give up his ACE Granary bread for my mine but maybe one day.

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Quinoa Oat Quick Bread

This recipe makes one loaf. Best eaten toasted!

Ingredients:

Wet Ingredients:

• 1 cup of quinoa, soaked in 2 cups of water soaked overnight or for at least 6 hours
• 3/4 cup of almond milk and 1 teaspoon of vinegar to sour the milk
• 2 large eggs
• 1 Tbsp honey

Dry Ingredients:

• 1/2 tsp salt
• 2 cups rolled oats, I like to use large flakes
• 1/2 cup ground flax seeds
• 1/2 tsp baking soda
• 1 1/4 tsp baking powder

Directions:

1. Preheat oven to 350 degrees F.
2. Wash quinoa well and place in a large glass measuring cup with 2 cups of water.  Cover and refrigerate overnight or for at least 6 hours.
3. Combine the almond milk and vinegar in a small bowl and let stand for 5 minutes.
4. Drain quinoa well, I like too drain in a small mesh strainer for at least 15 minutes.
5. Place all the wet ingredients in a small mixing bowl.
6. Place all the dry ingredients in a medium mixing bowl.
7. Add the wet ingredients to the dry and mix well.
8. Bake in a well oiled 8x3 or 8x4 loaf pan for about 40-50 minutes.

Cooks Notes:

• This loaf is best stored in the fridge.
• I love to eat this loaf toasted.
• Can be frozen, I like to cut into slices first, and then warp individually.

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 Some nutritional facts about quinoa from Karen Gilman at Nutrilicious.

While quinoa is considered a whole grain, it is actually a seed, but can be prepared like a grain. It is very easy and fast to cook. Quinoa is gluten free, cholesterol free and is usually organic. Some of the nutrients in quinoa include:

• All 9 essential amino acids that are required by the body as building blocks for muscles making it a complete protein.
• Magnesium which helps relax your muscles and blood vessels and effects blood pressure. 
• Fiber which eases elimination.
• Compared to other grains, quinoa is higher in calcium, phosphorus,magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.

Maple Pecan Zucchini Loaf (Vegan and Sugar-Free)

Growing up in Toronto most cakes and cookies in our house came from the bakery, Health Bread, Woman's Bakery or Open Window.  My mother would bring home chocolate cupcakes, yeast donuts with chocolate glaze, blueberry buns in summer, rye bread with kimmel and challah on Friday's.  When I was lucky enough to accompany my mother I never had to wait till I came home for a treat - the ladies behind the counter always had a cookie for me and it was a thrill watching how they tied up the cake boxes so quickly from string hanging in multiple rolls from the ceiling.  I can assure you that nothing in those bakeries were baked with zucchini, spelt flour or maple syrup.  Well times have changed and those bakeries are sadly gone.

 I am trying really hard to cut back on sugar; this loaf may just hit that sweet spot.

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Maple Pecan Zucchini Loaf

Grated zucchini bring moisture and texture to this loaf.

Makes one loaf in a 9x5 or 8x4 glass loaf pan

Ingredients:

• 2 Tbsp flax seeds, ground soaked in 1/4 cup of water
• ½ cup coconut oil, melted and cooled slightly
• 1 ½ Tbsp apple cider vinegar
• ½ cup maple syrup
• 1 ½ cup zucchini, grated, patted dry with a paper towel and well packed when measured. 
• 1 tsp vanilla
• 1 ½ cup spelt flour
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1/2 tsp ground ginger
• ½ tsp baking soda
• ½ tsp baking powder
• 1 tsp salt
• ½ cup pecans, toasted and chopped and a few extra for the top

Directions:

1. Preheat your oven to 350° F. Grease a loaf pan with coconut oil and set aside.
2. Mix flax seeds and water in a small bowl, let sit or 10 minutes until the mixture  become thick and gel-like.
3. Combine the coconut oil, vinegar, maple syrup, zucchini and vanilla in a bowl.
4. In a medium size mixing bowl, combine the flour, spices, baking soda and powder, salt and pecans.
5. Mix the flax seed mixture in with the wet ingredients, and then mix your wet ingredients into your dry ingredients and mix well.
6. Pour into the greased loaf pan and top with some pecans.
7. Bake for 35 to 40 minutes, or until a cake tester comes out clean.
8. Cool before slicing.

Cooks Notes:

• The coconut oil and maple syrup should be at room temperature.
• Let zucchini
• This loaf is great with some almond or peanut butter.
• I have made this recipe using parsnip in place of the zucchini and it was delicious.
• Zach and Yale gave this loaf a happy face.

Chia Seed Corn Bread and my hula hoop

It is freezing outside. I am wearing my fuzzy slippers and Gordy's sweater. Time to take some vitamin D and turn on the TV.  Well that does sound nice and cozy but its time to change into workout clothes and get to my hooping class.  Perfect fun to chase away the winter blues because no matter what kind of mood you are in once that hoop is around your waist and the music is turned up I can't help but smile.

This chia seed corn bread goes perfect with chili or soup which I will be eating this when I get home from hooping.  In case you want to join me at hooping check out Sugar Hoops and get happy.

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Sweet Chia Cornbread

Ingredients

• 1 cup organic corn meal (I used a course grind)
• 1 cup spelt flour, or gluten-free flour
• 5 tablespoons coconut sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 3 tablespoons chia seeds
• 1/2 cup water
• 1 cup almond milk 
• juice of 1/2 lemon or 1 tsp apple cider vinegar
• 1/4 cup coconut oil (melted) or any light tasting oil
• 1 cup fresh or frozen corn, (no need to defrost if using frozen)
• 1 small jalapeño or red chill pepper, diced very small, seeds removed, (use as much or as little as you like depending of the heat of the pepper)

Directions:

1. Preheat oven to 425 degrees.
2. Mix the chia seeds with the 1/2 cup water, set aside. Let these set for 10 minutes.  It will be a gel like consistency.
3. In a small measuring cup mix the almond milk with the lemon or vinegar and set aside.
4. Combine all dry ingredients in medium size bowl. Add almond milk, oil, chia seed mixture and combine well.
5. Add the corn and peppers.
6. Pour batter into an 8x8 greased baking pan.
7. Bake for 25 minutes or until done.
8. Let cool slightly before cutting into squares.

My two hoops. 

Cooks Notes:

• This chia bread is just slightly sweet.
•  You can also make these in muffin tins. Test for doneness at 15 to 18 minutes.
• If you do not want to use a hot pepper you could use a bit of chopped green or red pepper for colour.
• I have not tried it yet but a handful of chopped cilantro would be a nice addition.
• Try my chili recipe: http://www.lovethycarrot.com/home/2014/5/13/black-bean-chili-with-butternut-squash. 

Parsnip Carrot Muffins

I tend to crave carbs this time of year, sleep more and miss the sunshine. I just discovered that I like sleeping in, the days are getting longer and baking muffins make me happy. These muffins are made with amaranth flour, warming spices and veggies. Parsnip may not be a vegetable you think about adding to muffins, but they do add moisture and a subtle sweet earthy flavour.  I have passed these off as carrot muffins to my taste tester who is always suspicious of what I am up to in the kitchen and… they passed.  So get happy, bake muffins and add more veggies to your life.

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Parsnip Carrot Muffins

While carrots are a familiar ingredient in baking, parsnips are not. 

This recipe makes 10 muffins 

Ingredients:

• 1 cup amaranth flour, (or spelt flour)
• ⅓ cup coconut flour
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp ginger
• 1 tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• ½ cup coconut oil, melted and brought back to room temperature
• ⅓ cup maple syrup, room temperature
• 1 tsp vanilla
• 1/3 cup unsweetened apple sauce
• 1 tbsp chia seeds soaked in 3 tbsp water for about 10 minutes
• 1/2 cup almond milk
• 1 cup grated carrot, tightly packed
• ½ cup grated parsnip, tightly packed
• ¾ cup grated apple, tightly packed
• handful of unsweetened shredded coconut for topping (optional)

Directions:

1. Preheat the oven to 350 degrees F.
2. In a large bowl, mix the flours, cinnamon, nutmeg, ginger, baking powder, baking soda and salt.
3. Add the coconut oil and maple syrup, then stir in the vanilla.
4. Grate the carrot, parsnip and apple.
5. Pour the coconut-honey mixture into the dry ingredients, then stir in the chia and the grated vegetables and apple. If mixture seems dry add a bit more almond milk.
6.  Spoon the batter into the muffin cups.
7. Sprinkle with unsweetened shredded coconut, (optional)
8. Bake for 35 to 40 minutes.
9. Cool on a wire rack.

These muffins are made using amaranth flour and coconut flour. Amarath flour adds moisture and coconut flour needs lots of moisture so this combination of flours work well together. The flours are from Cuisine Soleil.  I like that all their products are gluten free, certified 100% organic and Kosher.

Chocolate Chip Espresso Cookies, vegan and gluten free

If you are expecting a chocolate chip cookie from your childhood then go out and buy a bag of Chips Ahoy, eat half a bag and save yourself the mess.

If you want to feel good eating chocolate chip cookies, then bake these…but don't eat the whole batch, save some for someone special or at least save some until tomorrow. I didn't.  Well I did have some help from my in-house taste tester, he proclaimed theses cookies as good as a cookie could be when you leave out the butter!

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Chocolate Chip Espresso Cookies

This recipe makes about 12 to 14 cookies

• 1 cup oats (after processing)
• ¼ cup buckwheat flour
• ½ tsp salt
• ½ tsp baking soda
• ¼ tsp cinnamon
• 1 tsp espresso powder, (instant)
• ¼ cup coconut sugar
• ¼ cup maple syrup
• 3 tbsp coconut oil, melted
• 1 tsp vanilla
• 1 tsp almond milk or water, (or more if needed)
• 1/4 cup dark chocolate chips or chopped chocolate if you like big pieces.

Instructions:

1. Process oat flakes in processor until fine.
2. Mix all the dry ingredients in a medium size bowl, the ground oats, buckwheat flour, espresso powder, salt, baking soda, cinnamon, and coconut sugar.  Stir well.
3. Add and mix in all the wet ingredients and chocolate chips until well combined. If the mixture seems a bit dry add in a bit of almond milk, about a teaspoon at a time.
4. Preheat oven to 350 degrees.
5. Chill the dough for about 20 to 30 minutes.  Do not skip this step!
6. Roll the dough into about 12 balls and place them on a parchment lined cookie sheet.
7. Bake the cookies for 10 to 12 minutes.
8. Cool on wire rack.

Cooks Notes:

• Only one bowl required!
• The espresso powder is optional.
• These cookies are crisp, not chewy.
• Try undercooking for a chewier cookie.
•  My friend Shelly tried making these without the 1/4 of coconut sugar and she said they were so good that she had to put them in her friends freezer so she would not eat them all.  

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These are made with ground oats and buckwheat flour.  I ground the oats in the food processor and the stone-ground buckwheat flour is from Cuisine Soleil, I like that it is made exclusively from Buckwehat grown in Canada.

What is Buckwheat Flour? Some nutritional facts from Karen Gilman at Nutrilicious.

While many people think that buckwheat is a cereal grain, it is actually a fruit seed. Buckwheat is a moderate source of energy and the calorie content is similar to wheat and rice and that of pulses like chickpeas and black-eyed peas. The protein level in buckwheat  is in the range of 11-14 g of protein per 100 g;  slightly less than quinoa and pulses but it is a complete protein, containing all the necessary amino acids your body needs to make protein.  Buckwheat is a very rich source of both soluble and insoluble dietary fiber. Buckwheat also contains calcium, iron, vitamin E, and B vitamins, magnesium, manganese, zinc and copper. Buckwheat is gluten-free and contains health-promoting flavonoids. It is believed to help to lower bad cholesterol levels as well as blood pressure.

Chia Lemon and Blueberry Loaf & a very simple recipe for Blueberry Jam

My taste tester (Gordy) is always suspicious of me and my cooking. I know he is wondering what I am hiding in his food and often asks...Why do the brownies have to be 'raw' and whats wrong with white sugar and where is the icing? So when I asked him to taste this blueberry loaf there were no expectations of deliciousness, just something healthy and what fun is that?  Well, we will be having fun next week at the CNE eating a pickle-on-a-stick, ice cream sandwiches, (my fav) and deep fried anything, so until then it is tofu on the menu, really there is no tofu in this loaf, just blueberries and love.  See you at the EX.

 BTW, this Chia Lemon and Blueberry Loaf was a big hit.

Guess who made the jam this time? I used coconut sugar in place of white sugar and no one noticed.

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For the Loaf

Ingredients:

• 2 tbsp chia seeds soaked in 6 tablespoons of water
• 1/4 cup coconut oil, melted and slightly cooled
• 1/2 cup coconut sugar
• 2 tbsp lemon juice
• zest of 1/2 lemon
• 1 tsp vanilla extract
• 1/4 cup unsweetened applesauce
• 1 cup spelt flour
• 1 tsp baking powder
• 3/4 cup fresh or frozen blueberries, (I used fresh)

Directions:

1. Preheat oven to 325F.
2. Line a loaf pan with parchment paper, so that the paper overhangs on either side - this makes it easy to lift the cake out of the pan.
3. In a small bowl, mix the chia seeds with water. Let sit for 10 to 15 minutes until it becomes thick and gel-like.
4. Melt the coconut oil and let cool for about 10 minutes.
5. Combine the chia seeds with the oil, sugar, lemon zest, lemon juice, vanilla extract and applesauce and mix well.
6. Add the flour and baking powder and fold together until just combined.
7. Pour the batter into the lined loaf pan. Top with blueberries.
8. Bake 55 to 60 minutes, or until a toothpick inserted into the centre of the cake comes out clean. Let stand 10 minutes then pull out and place on a cooling rack. 

This loaf is super moist and a bit dense. I am thinking of calling it a cake.  The next time I make this I will try it in a cake pan.  If you do make sure to adjust the cooking time.

Simple Blueberry Jam

This recipe makes about 3 cups of jam.

Ingredients:

• 5 cups fresh blueberries
• zest of 1 lemon
• 5 tablespoons freshly squeezed lemon juice
• 1 1/2 cups granulated coconut sugar (you could use white sugar)

Directions:

1. In a medium saucepan, combine the blueberries, sugar, lemon juice and zest.  Mash with a potato masher or wooden spoon until the berries have released their juices.
2. Cook over medium-high heat, stirring occasionally, until the mixture has thickened, 18 to 25 minutes. Transfer to containers and refrigerate.

These blueberries are from Bizjak Farms.

Summer Strawberry Muffins with hemp seeds & strawberry jam. Guest post by Gordy.

My mother in law Flo brought me some local strawberries from a farm near the cottage. I feel a bit guilty about doing anything with these local strawberries but eat them raw. They are  perfect as is but as you may know (or not) I love my muffins so strawberry muffins I will bake.  We ate handfuls, blended some for a smoothie and the rest went into these muffins and some home-made jam by Gordy. 

 Gordy made the jam, (did I mention that Gordy has never made jam before and he is thinking... " could I make it on the bbq)."

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Guest post from Gordy...

Strawberry Jam brings back memories of summers beside Lake Simcoe with my mother singing over the sweet aromas of fresh strawberries boiling in her old pot on the stove.

That homemade jam was the perfect complement to all that  Kraft Peanut butter (crunchy) smeared over the challah that the baker truck used to deliver up from the city.  (We call came running to the cries of “Baker, Baker!”). 

But good things don’t last forever and one day I realized that there was no jam to be had.   

Just  moments later the doorbell rang and there was my mother with a large container of fresh berries picked that very day.  Marla convinced me to try and make jam myself, so with a lot of encouragement I cleaned and sliced and diced and boiled and stirred with a little help from Marla of course.  Stirring those sweet berries swimming in sugar and lemon gave aromatherapy new meaning. 

To this day I can’t believe I was able to pull off making my own strawberry jam.  Goes perfect with Organic Raw Almond butter and  baguette from  Blackbird Backing Co. in Kensington.

Muffin Recipe:

This recipe makes 8 Muffins

Ingredients:

• 1 cup spelt flour of choice
• 1/3 cup hulled hemp seeds
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 ripe banana, mashed,
• 1/4 cup maple syrup 
• 1/4 cup organic unrefined cold-pressed extra virgin coconut oil
• 1 tsp vanilla extract
• 1/2 tsp apple cider vinegar, or lemon juice
• zest from ½ a lemon
• 1 cup strawberries, chopped

Directions:

• Preheat oven to 350°.
• In a medium bowl mix together the dry ingredients.
• In a large bowl mix together the wet ingredients.
• Add the dry ingredients to wet, folding strawberries in last and mix until just combined 
• Spoon batter into a lined muffin pan filling cups 3/4 of the way.
• Bake for 20 to 25 minutes, or until toothpick comes out clean.
• Allow to cool.

Very Simple Strawberry Jam Recipe:

Ingredients:

• 2 pounds fresh strawberries, hulled
• 4 cups white sugar
• 1/4 fresh lemon juice

Directions:

1. In a heavy bottomed saucepan, mix together the strawberries, sugar, and lemon juice.
2. Stir over low heat until the sugar is dissolved. Increase the heat to high, and bring the mixture to a full rolling boil. Boil, stirring often, until the mixture reaches 220 degrees F (105 degrees C).
3. Transfer to hot sterile jars, leaving 1/4 to 1/2 inch space and seal. Process in a water bath. If the jam is going to be eaten right away, don't bother with processing, and just refrigerate.

RAW ENERGY BARS (MY NEW BEST AFTERNOON SNACK)

If you are like me, you try to always make snacks as healthy as possible, I know that some of that thinking has become Yale’s thinking too. Yale is studying for exams and she came up with this super energy snack. These little snacks are jammed with oats, almond butter, honey and chia.  Today’s post is by Yale.

Guest Post by:  Yale Hertzman
Here is her article as it appears in the The independent student newspaper of the University of Toronto Faculty of Law, Ultravires.

Step aside, Nature Valley. There’s a new bar in town. Chocolate Dipped Chewy Bars, Nutrigrains, and Lara Bars pale in comparison to these home-made energy bars. While store-bought bars are undoubtedly convenient and delicious, they have their downsides:

1. Expensive. $2.99 for an energy bar, really? Unless you have direct access to Costco or an account in the Cayman Islands, buying energy bars daily are likely to suck the energy out of your wallet.
2. That KIND bar may not so kind after all. Purportedly healthy energy bars can be riddled with processed and unnatural ingredients. Soy isolate protein, what are you? If you need to chemical engineering degree to understand the ingredients in your food, you probably should not be eating it.
3. Deceiving. The package will say something like “chocolate-flavored” but inside is something that looks like and tastes like an actual brick.

Treat yourself right with one of these home-made, no-bake energy bars. You read it correctly: there is no baking required. Even if you are the worst cook alive – you burn toast, you use your oven as a storage space, and you don’t know how to make a pate en croute – you will be able to make these energy bars. Is time an issue? Of course it is – you’re a law student! From start to finish, these bars take 20 minutes to make. Meaning your precious Tort readings will not have to wait for long.

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Raw Energy Bars

Ingredients:

• 2 cups of quick-cook oats, uncooked
• 2/3 cups of dates (can also substitute for dried cherries or raisins)
• 1 cup all-natural peanut or almond butter
• ¼ cup of maple syrup or honey
• 1 tbsp of chia seeds
• 1 tsp of cinnamon
• 2 tsp vanilla
• Pinch of salt

Directions:

1. Mix all of the ingredients together in a large bowl.
2. Spread the mixture into a pan and freeze for at least 2 hours.
3. Slice into bars and enjoy!
4. Store in fridge or freezer.

I had to make these too. This is my version.  I added a 1/4 cup of cacao nibs and 1/4 cup of coconut flakes.

GOOD MORNING MUFFINS (VEGAN)

My Good Morning Muffins are vegan and made with a little bit of everything – spelt flour, coconut flour, zucchini, carrots, applesauce, dates and maple syrup. True to their name, they are worthy of breakfast after I spent the weekend enjoying too much TV, red wine, dim sum, and french fries (my weakness). The good thing about overindulging is that you know you can always start over and put aside the fries, and yes my jeans are a bit tight. Yale told me it is lame to wear leggings all the time, but it is winter and I must keep warm.  I admit to watching too much TV and I am hooked on Episodes and True Detective. I may never give up TV, french fries or wine, but I can make some healthy choices, bake muffins and start a new day, good morning.

This recipe makes 10 large muffins.  I used applesauce, maple syrup and dates to naturally sweeten these muffins.

Ingredients:

Dry

• 2 cups spelt flour
• 1 tablespoon of coconut flour
• ½ teaspoon of baking soda
• 1 ½ teaspoon of cinnamon
• ½ teaspoon of sea salt

Wet

• 1/2 cup applesauce
• ¼ cup maple syrup
• ¼ cup melted organic coconut oil
• 1 teaspoon of vanilla extract
• 1 1/2 tbsp water
• 1 tsp baking soda
• 1/2 tsp apple cider vinegar

Add-ins

• ½ cup of grated carrots
• ¾ cup of grated zucchini (unpeeled)
• 4 dates, chopped

Directions:

1. Preheat oven to 350.
2. Line a 12-cup muffin tin with liners.
3. Mix all the dry ingredients in a large bowl.
4. In a smaller bowl combine all the wet ingredients.
5. Add the wet ingredients to the dry ingredients and mix well.
6.  Finally, mix in the carrot, zucchini and dates and mix again.
7. Spoon the batter evenly into your muffin tin.
8. Bake for 35 minutes, or until tops are browned and a knife inserted comes out clean.
9. Remove from oven and allow to cool completely or a cooling rack before removing from muffin tin.

CAULIFLOWER PIZZA CRUST

When you think of cauliflower, pizza is probably the last thing to come to mind.  I should tell you up front that this is not going to be anything like the Dr. Otker pizza in your freezer.  BUT I can tell you that you will be pleasantly surprised at how delicious it tastes while also packing a big punch of veggies. This crust is low carb and gluten free. That being said all this goodness did not persuade my in-house taster to join in the pizza party. Tonight Dr. Otker came through for Gordy.

This recipe makes 6 large slices of pizza.

Ingredients:

• 3 cups of processed cauliflower, (packed)
• 2 garlic cloves, minced
• 1 cup almond flour
• 2 large eggs
• 1 1/2 teaspoons baking powder
• 1/4 cup garbanzo bean flour
• 2 tablespoons corn meal
• 1/3 teaspoon salt
• 1 – 2 teaspoons dried oregano
• 1/2 teaspoon onion powder
• 1/4 teaspoon red pepper flakes

Directions:

1. Preheat your oven to 400 degrees F.
2. Line a pizza pan with parchment paper and brush very lightly with oil.
3. Place the cauliflower florets into a food processor and process until completely broken down into the consistency of rice. You will need enough for 3 cups.
4. Now wrap the cauliflower ‘rice’ in a clean dishtowel, twist it up then squeeze all the excess moisture out.  The less moist, the crispier the crust will be.
5. In a large bowl, combine the cauliflower mixture, almond flour, eggs, baking powder, garbanzo bean flour, corn meal and spices. Using your hands, form the mixture into a ball and then flatten out directly on to a pizza pan.
6. Bake the crust for 25 minutes or until it starts to become crisp on the outside. Remove from the oven and let cool for 5 minutes.
7. Carefully slide the parchment paper out from under the crust. The crust will now be directly on the pizza pan.  (This will help crisp the crust).
8. Add your toppings. (Your choice)
9. Bake again with the toppings at 400 degrees for 15 minutes or until hot.

Toppings:
Whatever pizza toppings you like.  Just a note about ‘cheese’. I try to stay away from eating dairy and am not a big fan of ‘fake’ cheese but I thought I would give it a try.  I mixed a 1/2 cup of Daiya dairy-free style cheese with 1/4 cup of grated goat milk mozzarella, my pizza had the cheesiness I was looking for.

Cooks Notes:  You can bake the crusts earlier in the day and refrigerate until ready to top and bake.  The secret to a crispy curst is to squeeze out as much moisture from the grated cauliflower.

CARROT MUFFINS MADE WITH SPELT AND COCONUT FLOUR (VEGAN)

I have been testing muffin recipes this week and my in-house taster Gordy has very busy eating them.

My plan: To come up with a healthy muffin recipe using coconut flour, coconut sugar and coconut oil.

The method: Having never baked with coconut flour, I wasn’t sure what to expect. The first few batches I baked used just the coconut flour, I found the muffins too dense and heavy. I wanted a muffin with texture, so I added spelt flour, nuts for crunch and currents for sweetness.

What the experts are saying:  Marla: ‘I think this is a really good muffin, moist and not too sweet. You could add a handful of chocolate chips or some shredded coconut to the mix.’ My taste tester is happy and I am he has no idea that this is a certified healthy muffin he is snacking on. He said ‘the muffins are delicious’ and asked me ‘what are we testing next week’…‘cauliflower pizza crust,’ I answered.

Coconut flour is high in fiber and protein and is gluten-free.  Since coconut flour contains natural sugar from the coconut meat, the good news is baked goods need less added sugar.

RECIPE WILL RETURN SHORTLY

MAGIC VEGAN CHOCOLATE CUPCAKES

Yale calls these cupcakes magic.  Magic because they taste good, magic because they make you smile, and magic beccause cupcakes make you happy.  I call them magic because they are made without white sugar and white flour.  Gordy calls them magic because he can make them disappear real quick.

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This recipes makes 12 cupcakes.

This recipe was developed by my friend Karen from Nutrilicious and myself. We spend many afternoons baking, testing and eating these cupcakes. Thanks to our personal testers Mark, Marcy, Haley, Gordy and Yale, you worked hard eating the dozens we made!

Ingredients:

• 1 tsp apple cider vinegar
• 2/3 cup unsweetened almond milk
• 1 cup gluten-free flour
• 1/3 cup cocoa powder
• 1 tsp espresso powder (optional)
• ½ tsp baking powder
• ¾ tsp baking soda
• ¼ tsp sea salt
• ¼ cup agave
• ¼ cup maple syrup
• 3/4 cup safflower, canola or melted coconut oil
• 1 ½ tsp vanilla

Directions:

1. Preheat oven to 350.
2.  In a small bowl, mix apple cider vinegar and soy milk. Let it sit for a few minutes.
3. In a separate bowl, combine the flour, cocoa, espresso powder, baking powder, baking soda and salt.  Mix well with a whisk.
4. Beat the milk mixture again.  Add the agave, maple syrup, oil and vanilla to the milk mixture, whisking until well combined.
5. Add the wet ingredients to the dry ingredients and mix well until only a few lumps remain.  Do not overmix.
6.   Spoon into greased or lined muffin cups.
7. Bake for 12-14 minutes.
8. Cool completely before frosting.

Frosting:

Ingredients:

• ½ cup cocoa powder
• ¼ cup plus 2 tbsp Earth Balance or vegan margarine, softened
• ½ tsp vanilla
• ½ cup maple syrup

Directions:

1. Process all ingredients in a food processor or blender until smooth and creamy.
2. Spoon onto cooled cupcakes.
3. Shave or grate some dark chocolate to top your cupcakes, (optional).

APPLE, PEAR, CRANBERRY AND PECAN CRISP

Gordy and I are in training, our motivation is to get in shape for our 10k hike in Algonquin Park.  Gordy’s idea is to run up and down the Baldwin Steps at Spadina and Davenport, located just between Casa Loma and The Spadina House.  Not sure if this put us in shape for the hike but it sure was a good workout.  After climbing the stairs (five times), we wandered through the gardens at the historic Spadina House, did you know we have an apple orchard right here in Toronto?  Just when you think you know your city you can be surprised.  Time to make an apple crisp.

Whichever type of apples and pears you use, make sure to choose the best local varieties.

This recipe is a classic and is adapted from Ina Garten, The Barefoot Contessa. I added pecans for some extra crunch.

This recipe serves 8 to 10.

Ingredients:

2 pounds ripe Bosc pears (4 pears)
2 pounds firm apples (6 apples), I use whatever I have in my fridge.
3/4 cup fresh cranberries
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed orange juice
2 tablespoons freshly squeezed lemon juice
1/2 cup granulated sugar
1/4 cup all-purpose flour
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

For the topping:
1 1/2 cups all-purpose flour
3/4 cup granulated sugar
3/4 cup light brown sugar, lightly packed
1/2 teaspoon kosher salt
1 cup old-fashioned oatmeal
1/2 cup peacans
1/2 pound (2 sticks) cold unsalted butter, diced

Directions:

1. Preheat the oven to 350 degrees F.
2. Peel and core the pears and apples and cut them into large chunks. Place the fruit in a large bowl and toss with the cranberries, zests, juices, granulated sugar, flour, cinnamon, and nutmeg. Pour into a 9 by 12 by 2-inch baking dish.
3. For the topping:
4. Combine the flour, sugars, salt, oatmeal, pecans and cold butter in the bowl of an electric mixer fitted with a paddle attachment. Mix on low speed for 1 to 2 minutes, or until the mixture is in large crumbles. Sprinkle evenly over the fruit, covering the fruit completely.
5. Place the baking dish on a parchment-lined sheet pan and bake for 50 minutes to 1 hour, until the top is brown and the fruit is bubbly. Serve warm with ice cream or whipped cream.