Aquafaba Lemon Meringue Pie

When my friend and holistic nutritionist Karen called me up and asked me to come over to make some Aquafaba I quickly ran to my computer to GOOGLE aqua what?...Well I must say that I didn't have high hopes of making meringue but to my surprise it worked and it was easy to whip up.  I will be making this recipe again soon and not telling my guest what the meringue is made from until after they have tasted it, so if I offer you a slice of lemon meringue pie....

  I have invited Karen to be my guest blogger so she can explain it all to you. 

Guest Post by Karen Gilman from Nutrilicious.

Egg-allergy sufferers and vegans can now have their cake and eat it too. Aquafaba, the liquid found in canned beans, serves as the unlikely base for a whipped ingredient gaining popularity as a substitute for egg whites. For the first time ever, vegans (or anyone else who does not eat eggs) can indulge their sweet tooth for marshmallows, macarons, ice cream, brownies and of course, lemon meringue pie.

Aquafaba was “discovered” In 2014, when a French chef found that combining the bean liquid with sugar, cornstarch and guar gum produced a foaming agent with a consistency similar to meringue. In March 2015, a U.S.-based vegan-food experimenter started making vegan meringue from the bean liquid alone and called on his 58,000-member vegan Facebook community, ‘Vegan Meringue,’ to experiment with aquafaba.

Fast forward to 2016. Not only does aquafaba have its own Wikipedia entry, but there is a website ‘www.aquafaba.com’ dedicated to its history, uses and nutritional value. The word ‘aquafaba’ comes from the Latin words for “water” and “bean.”  According to the aquafaba website, one tablespoon of chickpea liquid contains 3-5 calories. Using different beans or soaking your own beans may affect the calorie count.

The simplest way to make meringue from aquafaba is to drain a can of chickpeas, strain the liquid through a fine mesh sieve to remove any bean particles and whip as if you were making egg-white meringue. Use three tablespoons of liquid for each egg white.

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Lemon Meringue Pie made with Aquafaba
Karen and I created this Lemon Meringue Pie, based on a recipe by Lazy Cat Kitchen.
We made this pie in an 8-inch glass pie pan.

 For the Crust
2 cups walnuts, finely chopped, (you could do this your food processor)
Pinch of salt
2 tbsp coconut oil, melted and cooled
2 tbsp honey
15 dates, pitted

Combine ingredients and press into a pie plate.

For the Filling
½ cup cashews, soaked overnight or for at least 6 hours
½ cup plus 2 tbsp fresh lemon juice
5 tbsp maple syrup
2 tsp cornstarch dissolved in 1 tbsp water
Turmeric, optional for colour – we used about 1/4 tsp
1 tbsp lemon zest

Rinse soaked cashews and place in a blender with maple syrup and puree until smooth. Pour this mixture into a pot and warm gently, stirring constantly. Mix cornstarch in water and add to pot. Bring mixture to a boil and allow it to thicken.  If using turmeric, add to pot.  Add lemon juice and lemon zest and mix well to combine.  Pour into prepared crust and allow to cool.

For the Meringue
½ cup chickpea water, (will make enough to cover an 8-inch pie)
2 tbsp coconut sugar

In a large glass bowl beat chickpea water until peaks start to form. Add sugar gradually and adjust to taste. Continue beating until the peaks become stiff. Spoon the meringue onto cooled lemon curd and place under the broiler until it turns brown. Let pie stand for a few hours before serving or place in the freezer to firm up.

I served this pie to my family without telling them what the meringue was made from and they absolutely loved it. Honestly, my daughter had 3 pieces!

ROOTS CANADA IS AS GOOD AS APPLE PIE

I recently had the opportunity of spending the day with the fantastic ROOTS creative team styling food for their Spring photo shoot.  The day started early at the Berkley Field House, a perfect backdrop for the beautiful healthy looking models, ROOTS clothing and of course the food.  So all I can say is that... this gig was as easy as apple pie!

Check out ROOTS not for the food but for their great Sweats!

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Apple Cranberry Maple Pie with a Heart Crust
Makes one 9-inch pie
I love this pie not only because it tastes great but for the way it looks - nothing is prettier then using your favourite cookie cutter to make the top crust. 

  For the crust:

• 2 1/2 cups unbleached all-purpose flour
•  1 tsp. salt
• 1 tbsp. sugar
• 1 cup (2 sticks) unsalted butter, cold, cut into cubes
• 2/3 cup ice water

For the filling:

• 6 large apples, cored and cut into 1/2 inch thick slices
• 1 cup fresh or frozen cranberries
• 1/2 cup sugar
• 1/4 cup pure maple syrup
• 1/4 cup flour
• zest of 1 lemon
• zest of 1 orange
• 2 tbsp. fresh squeezed orange juice
• 1 tsp. salt
• 1 tsp. cinnamon
• 1/2 tsp. nutmeg

Topping for the crust:

• 1 egg white, beaten
• 1 tbsp. turbinado sugar for sprinkling on top of pie

 Directions:

1.    In the bowl of your food processor, pulse to combine flour, salt, and sugar. Add butter and pulse 6 -7 times, or until mixture appears crumbly. Drizzle in water and pulse just until dough begins to hold together. Turn out onto a floured surface and roll dough into two equal balls. Wrap and chill for at least 30 minutes.
2.    Preheat oven to 425 degrees F. Butter a 9-inch pie pan and set aside.
3.    On a lightly floured surface, take one of the balls of dough and roll out the bottom crust to about a 14 inch circle. Press into pie pan and trim all but 1 inch of overhanging dough. Place pie pan into the fridge while you prepare the filling.
4.    In a large bowl, mix together all the ingredients for the filling. Place in the fridge while you prepare the cut-outs for the top crust.
5.    Roll out top crust just wide enough to cut your shapes.  For my pie, I used a large heart shaped cookie cutter to make four heart shaped cut outs.
6.    Take out the crust and filling from the fridge and spoon the filling into the bottom crust.
7.    Top with the cut out heart shapes and brush the curst and heart shapes lightly with the egg white and then sprinkle with the turbinado sugar all over the top of the pie.
8.    Place pie on baking sheet and bake in the oven for 20 minutes at 425 degrees F.
9.    Turn heat down to 350 degrees F. Bake for another 25 - 30 minutes, or until pie is golden and filling is hot and bubbly.  If crust seems to be baking too quickly, cover with foil to prevent excessive browning.
10.   Allow pie to cool for at least an hour before serving.

 Cooks Notes:

• I like to use a mix of sweet and tart apples like Granny Smith and Honey Crisp.
•  Use any cookie cutter shapes you like.
• The egg white will give your pie crust a very shiny finish and it helps the sugar stick to the crust and makes the pie sparkle.

Buckwheat Zucchini Muffins

These muffins are made with buckwheat flour which has a very earthy flavour. Yale said these muffins remind her of shopping at Courage My Love in Kensington Market. If you have ever shopped at Courage My Love then you know the smell, incense mixed with vintage clothing = earthy.  

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Buckwheat Zucchini Muffins
Makes 9 to 12 muffins
This muffin is naturally sweetened with maple syrup.

Ingredients:

• 1 2/3 cups buckwheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp ground cinnamon
• 1/2 tsp salt
• 1 egg
• 1/2 cup maple syrup
• 1/2 cup milk (almond milk, 2% milk, or whatever you prefer)
• 1/4 cup melted coconut oil
• 1 tsp vanilla extract
• 2 cups grated zucchini

 

Directions:

1. Heat oven to 350°F.  Prepare a 12-cup muffin pan by either greasing or using paper liners. 
2. In a large mixing bowl, whisk together flour, baking powder, baking soda, cinnamon and salt until combined.  Set aside.
3. In a separate mixing bowl, whisk together egg, maple syrup, milk, coconut oil and vanilla extract until combined.  Pour this mixture into the dry ingredient mixture, and stir with a spoon until just combined. Stir in the zucchini until just combined.
4. Spoon into muffin tin. Bake for 18-20 minutes, or until a toothpick inserted in the centre of the muffin comes out clean.  Let muffins cool before removing from pan.

Cooks Notes:

• These muffins freeze well.
• Add any kind of nuts of chocolate chips if you like.

Ice Cream Sandwiches

WARNING:  Please skip this blog if you don't like chocolate and ice cream.

Every once in a while you need to have a recipe that is not sugar free, gluten free or vegan and this is that recipe. I think these classic ice cream sandwiches are really good for you, well good for you in the sense that they are fun to make, easy to eat and they put me in a good mood because I am thinking that maybe summer will come sooner. These ice cream sandwiches are 100% Gordy approved!

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Ice Cream Sandwiches

This recipe was inspired by Martha Stewart.
Makes 8 ice cream sandwiches.

Ingredients:

• 1/2 cup unsalted butter, melted

• 1/2 cup white granulated sugar

• 1 large egg

• 1 teaspoon pure vanilla extract

• 1/2 cup all purpose flour

• 1/4 cup unsweetened cocoa powder

• 1/4 teaspoon salt

• 4 cups Ice Cream, slightly softened (any flavour, but I like

Directions:

1. Preheat oven to 350 degrees F

2. Line a 10 x 15 inch jelly roll pan (thats just fancy for rimed baking sheet) with parchment paper, leaving a 2-inch overhang on the two shorter sides.

3. Melt butter in small dish in microwave, (or in a small pan on the stove).

4. In a medium bowl, (I used my Kitchen Aid Mix Master but you could mix by hand) - whisk together butter and sugar until combined; whisk in egg, vanilla, and salt until combined.

5. Add flour and cocoa, and mix just until smooth.

6. Spread in prepared baking pan. Bake for about 10 minutes turning the pan around halfway through cooking, so one side doesn't get more brown than the other. Cool completely in pan.

7. Using paper overhang, gently lift the cake onto a cutting board. With a serrated knife, halve crosswise. Place one half of cake, flat side down, on a large piece of plastic wrap. Spread with softened ice cream, then top with remaining half of cake, flat side up. Return ice-cream sandwich to baking pan, and wrap tightly in plastic. Freeze until firm, about 2 hours

8. Unwrap sandwich; using a serrated knife, cut into 8 rectangles, wiping off blade between each cut. Serve ice-cream sandwiches immediately or rewrap individually in wax paper and store in freezer until ready to eat.

Cooks Notes:

• Remember to let ice cream soften a bit before spreading, (about 10 minutes, but will depend on how hard your ice cream is).

• Make sure cakes are cooled before spreading ice cream.

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.

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.

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.

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.

For adults only: Nutty Chocolate Espresso Covered Frozen Bananas

When Zach and Yale were little I made them all kinds of fun foods to eat.  It was not that they were picky eaters, they were the opposite but I just loved making everyday food fun so they dined on egg boats, egg in a hole, pancakes with happy faces, cookie cutter sandwiches and frozen banana treats. But now that they are older and their tastes have changed from sprinkles to hemp and chia (seeds). I think that Zach and Yale will approve.  You are never to old for a chocolate treat.

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Nutty Chocolate Espresso Frozen Bananas

This recipe serves 8

Ingredients:

• 8 ounces of good quality dark chocolate 
• 1 teaspoon instant espresso powder, (optional)
• dash of sea salt
• 1 teaspoon vanilla
• 4 bananas
• 8 wooden craft stick, I bought mine at the Dollar Store
• 3/4 cup chopped nuts, (I like to use pecans or walnuts)
• 2 tablespoons hemp hearts
• 2 tablespoons chia seeds
• 2 tablespoons coconut flakes 
• dried fruit, chopped

Directions:

1. Prepare a baking sheet with parchment paper or wax paper.
2. Cut bananas in half and insert popsicle sticks, put the bananas on the lined baking sheet and freeze for 30 minutes.
3. Melt chocolate in a double boiler over low heat, add salt, vanilla and espresso powder and stir well.
4. Place chopped nuts, hemp, chia seeds, dried fruit and coconut in a shallow dish.
5. Dip the partially frozen bananas in the melted chocolate and then roll them in the crushed nut mixture.
6. Place on the parchment lined baking sheet and place back in the freezer for at least 1 hour or until frozen.
7. When frozen wrap in wax paper until ready to eat.

Have fun with these frozen bananas, you can use whatever nuts or dried fruit you like.  I have tried them with chopped dried cherries, apricots, sunflower seeds and oatmeal flakes.  For a really decadent treat dip the top of the bananas in peanut or almond butter before dipping in chocolate. I like to take them out of the freezer for at least 5 minutes before serving.

 Here is my inspiration from Rachael Ray.

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.

RAW FIG AND OAT BARS (TASTES LIKE A FIG NEWTON)!

Yale loves figs.  I thought I would make these fig bars as a super serious snack, for a super serious girl. I can see her now rolling her eyes,(when she reads this), but I know when she bites into one of these little squares of healthy goodness she will love me forever.  These are for you Yale. xo

This recipe was inspired from the food blog This Rawsome Vegan Life.

Makes 16 small squares.

Ingredients:
For the crust:

• 2 cups oat flour, (see instructions below on how to make your own oat flour)
• 1 1/2 cups raisins
• 6 dates, pitted
• 1/4 teaspoon cinnamon

For the filling:

• 1 1/2 cups dried figs, soaked in water for 2-4 hours ( remember to keep some of the water!)
• 1 tablespoons maple syrup
• 1 teaspoon vanilla
• 1/4 teaspoon salt

For the topping:

• 1 1/2 cups pecans
• 1/4 cup or a bit less of the filling

Directions:

1. To make the crust process the oats in your food processor or blender until you get the consistancy of flour. (see instructions).
2. Add the raisins, dates and cinnamon.  Process again until the mixture starts to gather around the blade.  If this does not happen you may need to add a few more dates or raisins.
3. Press the crust into a 8×8 or 9×9 pyrex lined with parchment paper.
4. For the filling blend the figs, maple syrup, vanilla and salt in the food processor.  While the food processor is running add a bit of the liquid from the soaked figs to make the filling smooth enough to spread on the crust layer.
5. Before spreading on the curst layer take out about a 1/4 cup of the filling and set aside.
6. Spread the remaining filling on the crust.
7. For the topping, add the pecans to the food processor with the rest of the fig mixture and pulse until the pecans are roughly chopped. Sprinkle the topping onto the fig filling and press down.
8. Cut into squares.
9. Store in the fridge. (These freeze really well).

How to Make Your Own Oat Flour

Ingredients:

• rolled oats

Directions:

1. Place rolled oats in a blender or food processor.
2. Pulse on high until the oatmeal becomes the consistency of flour, approximately 30 seconds to 1 minute.
3. Repeat until you have as much flour as you need.

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).

HONEY CAKE – A HEALTHY CAKE FOR A SWEET NEW YEAR

Honey cake is traditionally made with lots of oil, eggs, white flour, sugar and of course honey. I wanted to make a healthy honey cake without using to much oil and refined sugars so last week for Rosh Hashanah I tested this cake on my family. Both Gordy and Zach said it was good but I could tell by how quickly they gulped a glass of water that it must a little dry. Yale told me to make it again and try adding zucchini.  Guess what..?  This cake is now perfectly moist. The spelt flour makes the cake mildly sweet and has a slight nutty flavour that adds real character. The additions of applesauce and zucchini make it light and moist. Happy New Year.

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Ingredients:

• 2 1/2 cups spelt flour
• 1 tablespoon baking powder
• 2 teaspoons baking soda
• 1  teaspoon cinnamon
• 1/4 teaspoon ground ginger or fresh
• 1/4 teaspoon ground cloves or allspice
• 1 cup honey
• 1 cup applesauce
• 1 medium zucchini, shredded
• 1/2 cup safflower  or grapeseed oil
• 2 teaspoons vanilla
• 1/4 cup sliced almonds, optional

Directions:

1. Heat the oven to 325 degrees. Combine the first 6 dry ingredients in a mixing bowl. Make a well in the center of the dry ingredients and pour in the wet ingredients. Stir together until the wet and dry ingredients are thoroughly combined.  Add the zucchini with the wet ingredients.
2. Cut two pieces of baking parchment to fit the bottoms of two 8-inch loaf pans. Lightly oil the pans. Divide the batter between the two lightly oiled loaf pans. Sprinkle the almonds over the tops of the loaves.
3. Bake for 35 to 40 minutes, or until a knife inserted in the center of a loaf tests clean.
4. Allow the cakes to cool completely. Remove the loaves from the pans.
5. Cut each loaf into 10 slices to serve.

If you want to make this cake vegan substitute 1/2 cup of agave and 1/2 cup of maple syrup for the honey.

I like to make this honey cake at least a day or two before serving as the taste gets better.  If not using store in the fridge.

HONEY CAKE WITH PLUMS AND PLUM COMPOTE FOR ROSH HASHANAH OR ANYTIME

A visit to the Leslieville Farmers’ Market inspired me to make this plum cake for Rosh Hashanah. At the market I bought a basket of purple onions, purple potatoes, purple cabbage and purple plums. I just read that purple fruits and veggies are good for you and I think that even applies to using purple fruit in cake.  Well I could be stretching this healthy cake thing but it is gluten-free and sweetened with honey. This recipe makes 2 – 9 inch round or square cakes. When Gordy saw that we had 2 cakes cooling on the counter and I asked him what he wanted for lunch he said…”I think I am in the mood for cake!” Shana Tova.

Makes 2 cakes

Ingredients:

• 8 tablespoons melted coconut oil
• 2/3 cup honey
• 6 eggs
• 1 tsp vanilla extract
• 1 cup almond flour, packed
• 1/2 cup gluten free flour, packed
• 1 teaspoon salt
• 1 teaspoon baking soda
• 6 to 8 plums, cut in half, pits removed

Directions:

1. Preheat oven to 325 degrees.
2. Grease your pans with some coconut oil.
3. Combine wet ingredients.
4. Add dry ingredients, stir until combined. Pour into 2 greased 9 in pie plates or square pans.
5. Top with the sliced plums.
6. Bake for 3o-40 minutes, until golden brown.
7. Let cool before serving.

Plum Compote:

Ingredients:

• plums, sliced and pitted
• honey, the amount of honey you like depends on how sour the plums are. Taste and add more honey if needed.
• vanilla to taste
• dash of salt
• splash of balsamic vinegar
• water

Directions:

1. Combine plums, a little water and honey in a saucepan.
2. Bring to a low boil.
3. Add vanilla, a splash of balsamic vinegar and a dash of kosher salt.
4. Stir over low heat until plums are very tender and compote thickens, stirring often and  tasting to see if more honey is needed.
5. Cook for about 15 to 20 minutes until plums are soft and have started to break apart.
6. Remove from heat.
7. To serve drizzle a small amount of compote on each dessert plate and add a slice of cake on top.
8. Any leftover compote store in an air-tight container for up to one week.