Spelt (vegan!) blueberry muffins

These delicious muffins have no animal products and no refined sugar, so eat without guilt!!

Recipe adapted from Babycakes bakery in NYC

2 1/4 cups Whole Spelt Flour (available at Longo's and most major supermarkets)
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
2/3 cup Agave nectar
1/2 cup canola oil
2/3 cup Rice milk
2 teaspoons pure vanilla extract
1 teaspoon pure lemon extract
2/3 cup fresh blueberries (organic if possible)

Preheat oven to 325.  Line a 12-cup muffin tin with paper liners (if you are making the muffins for the kids, purchase some sports-themed, floral or other fun liners).

In a medium bowl, whisk together the flour, baking powder, baking soda and salt.  Add the oil, agave, rice milk, vanilla, lemon extract to the dry ingredients and stir until the batter is smooth.  Using a plastic spatula, gently fold in the blueberries just until they are evenly distributed.  If you stir too much, the berries will turn to mush.

Pour the batter into the liners, nearly to the top (about 3/4 of the way will do fine).  Bake the muffins for 22 minutes total, on the centre rack of the oven.  Rotate the muffins 180 degrees after about 15 minutes to ensure they are evenly baked.  The finished muffins should bounce back slightly when pressed and a toothpick inserted in the center will come out clean.

Let the muffins sit in the pan for 15 minutes to cool, then transfer to a wire rack to complete cooking.  They can be stored in an airtight container for up to 3 days, but they will be gone loooong before then!

Important article regarding toxic acrylamide - baked potato chips are as bad (or worse) than fried

Truth about potato chips revealed: Baked is not better than fried

....from the Toronto StarNovember 8, 2011

.Are you one of those who browse the snack rack at your local convenience store looking for those “healthier” baked potato chips as opposed to the artery-clogging fried variety? If so, you may be wasting your time

Reports from the United States confirms that baked chips — although featuring a lower fat level — have high levels of acrylamide, a cancer-causing and potentially neurotoxic chemical.

It’s not an additive but is formed — as a general rule — when food is heated enough to produce a fairly dry and brown/yellow surface.

The research supports work in Canada and other countries that point to the chemical as being a concern.

According to U.S. Food and Drug Administration data on acrylamide levels in foods, baked chips may contain more than three times the level of acrylamide as regular chips.

Same holds true when you bake French fries in your oven hoping to avoid the issues of deep fat frying. That golden-brown hue contains acrylamide.

A lot of bake goods, such as toasted bread and cereal, contain the chemical but chips are notoriously high.

So high, in fact, that in 2005 the State of California actually sued potato-chip makers for failing to warn California consumers about the health risks of acrylamide in their products.

A settlement was reached when the chip makers agreed to reduce the dangerous level of the drug, thus avoiding a cancer warning label.

Health Canada scientists were among the first to demonstrate how acrylamide forms in certain heat-processed foods and both the Food and Agricultural Organization of the United Nations and the World Health Organization have identified the chemical in food as a potential concern.

However, Health Canada says its currently not possible to determine the precise level of risk for humans.

Although acrylamide is known to cause cancer in experimental animals the agency says more research is needed before total risks can be fully understood.

It also says it’s impossible — at this time — to determine recommended maximum exposure to acrylamide but, like the American research, states French fries and potato chips typically contain the highest levels.

By the way, next time you’re munching on those designer chips that come stacked in cylinders (you know the ones we’re talking about), you just may be swallowing more than potato.

Some manufacturers use rice, wheat, corn with a sprinkling of potato flakes that are pressed into shape and then fried.

Practically perfect polenta!

My kids love polenta!  We have it for breakfast, served with eggs on top of polenta squares.  Or  we have it for lunch with grilled veggies on top and often we  serve it as a side dish for supper. Polenta is a staple food of northern Italy since the 1700s, though it is not as well known as other Italian mainstays such as pasta. Polenta is made from ground yellow or white corn that has had the germ removed. 

Nutrition:  

Each 100 gram serving of polenta contains almost 69 grams of carbohydrates. Polenta is a complex carbohydrate, meaning that it rests low on the glycemic index and takes the body longer to digest, according to Health and Nutrition Tips. In fact, polenta's carbohydrate content is almost entirely complex carbohydrates, with only .6 grams per serving existing as sugars. 

A standard serving of polenta has slightly more protein than a large egg. Each 100 grams of dry polenta cooks up into a serving that contains 8.1 grams of protein  and for those who do not eat eggs or meat, it can be an alternative protein resource.

Polenta is a rich source of vitamins and minerals. Each 100 gram serving offers up 10 percent of the RDA for vitamin C and six percent of the RDA for vitamin A, according to Health and Nutrition Tips. Polenta also contains 152 mg of potassium, 220 mg of phosphorus, and 42 mg of magnesium per serving. Trace amounts, less than 1 milligram per serving, of iron, zinc, thiamin, and niacin can also be found in polenta. (nutritional info: Livestrong)

Polenta does not contain gluten and can be used by those seeking an alternative to pasta as a base for their favorite Italian dishes. Polenta counts as one of the grains and starches that are allowed in a gluten-free diet, according to MayoClinic.com.

How to serve

Polenta is like pasta in that it can be served a thousand different ways but it so simple to make.  To make a basic polenta (as shown) simply boil 1 litre well-salted water.  Once you have achieved a rolling boil, take the polenta off the stove and add in (while stirring) 250 grams of polenta (not instant polenta).  Return to a simmer for a few minutes, stirring the entire time.  Once the polenta starts to thicken, pour it into a pyrex tray that has been lightly greased.  Taste a bit of the polenta to ensure it is salted to your satisfaction, otherwise it can be quite bland. Cook at 375 for about an hour.  If the polenta is still quite runny in the middle, you may need to add 5 or 10 minutes.  During the last ten minutes of cooking, brush a light coating of olive oil on top.  The water has to be quite well salted for the polenta to have flavor.  This is entirely done to taste.  If you find the polenta too bland once it is removed from oven, you can lightly sprinkle a bit of extra salt on top.  

Plain polenta - bake as above and cut into squares.  Eat plain or top with baked beans, eggs, sautéed vegetables, or just about anything else!

Mushroom polenta - add 1/2 - 3/4 cup sauteed shiitake mushrooms to the polenta just before you put it in the oven.

Ratatouille polenta - while the polenta is baking, sauté one diced onion.  Add one can of diced tomatoes, sliced mushrooms, sliced zucchini and simmer until zucchini is soft.  Add salt and pepper to taste.  Pour warm ratatouille on top of cooked polenta and serve.

Butternut squash polenta:  Roast squash in 375 degree oven, having cut it in half.  Rub each side with olive oil and a bit of salt.  When the squash is soft (about 45 minutes), puree.  Measure out about 2 1/2 cups.  Add to polenta just prior to baking in oven.  

Vegan Strawberry Shortcake

This recipe can really be made decadent, depending on the amount of vegan whipped cream you decide to add or by adding warm chocolate (non dairy) sauce overtop.  Either way, it is a delicious and healthy treat. I have amended a recipe by Kim Barnouin (the Skinny Bitch) to make it more nutritious.

8 servings

2 cups whole wheat flour
1/4 cup organic or regular cane sugar plus 1 Tablespoon extra (if you have neither available, plain sugar will do fine)
2 cups sliced fresh (preferably organic) strawberries
1 tablespoon baking powder
1/2 teaspoon salt
2/3 cup Earth Balance, cold and cut into cubes (Earth Balance is an organic, healthy margarine-type product)
3/4 cup almond milk
1 1/2 teaspoon vanilla
Vegan whipped cream (or dairy low-fat if you prefer)

Preheat oven to 400F.  In a large bowl, add the strawberries and 1 Tablespoon of the sugar.  Mix until the strawberries are well coated with sugar and then place in fridge until the biscuits are done.

In a large bowl, mix the flour, baking powder, the remaining 1/4 cup sugar and the salt.  Add the Earth Balance and mix with a pastry cutter (or a fork).  The batter should look crumbly.  In a measuring cup, combine the almond milk and the vanilla.  Add the milk mixture to the flour mixture and stir only until just combined.  Lightly flour a flat surface (like a large cutting board) and knead the dough with your hands adding more flour if necessary.  Don't overknead the dough, just keep going until it is not terribly stick and is a decent texture. (You will likely have to add more flour - no worries - just keep adding bit by bit until the dough becomes manageable)  Roll out the dough, then use a round drinking glass turned upside down to cut out about 8 circles.  Place them on a lightly sprayed cookie sheet.  You will need to remold and the dough and roll it out a few times in order to get all 8 shapes cut out.  Bake for 10 minutes.

All biscuits to cool for a few minutes.  Slice the biscuit in half horizontally (so that you have a bottom and top half).  Add strawberries and whipped cream to the bottom half, place the top biscuit on top and enjoy!  If desired, add another dollop of whipped cream on top of the shortcake.  YUM!!!

Healthy and Delicious Potato Salad - it's not just for BBQ season!

I love potato salad but hate the ones that are saturated with mayo.  This easy and delicious recipe, originally by Jaimie Oliver, offers the goodness of yogurt (lots of probiotics!!) without the fat of mayo.  It's even more delicious while still warm, so consider using it as a side dish to a dinner or serve cold as a side salad.

Bring a pan of salted water to a boil. Peel 1 3/4 pounds of baby potatoes (round, small potatoes)  and chop any larger ones in half, leaving the smaller ones whole. When the water is boiling, add the potatoes to the pan and bring back to a boil for about 10 to 15 minutes, depending on the size of your potatoes. Test them with the point of a knife to make sure they’re cooked through. As soon as they’re ready, drain them well in a colander and put them into a bowl. The trick is to dress the potatoes while they are still hot. Mix 5 tablespoons of extra virgin olive oil and 2 tablespoons of fresh squeezed lemon juice in a bowl. Season with sea salt and freshly ground black pepper and stir well. Toss the hot potatoes in the dressing. Finely chop a small bunch of fresh chives and sprinkle them over the potatoes. Add to the dressed potato salad and chives  the zest of 1 lemon and 1/4 cup of natural yogurt.  Toss well and serve.  

Crispy Baked Quinoa Patties

This delicious baked dish was a big hit at my dinner last week.  Quinoa is a fantastic source of protein (lots of information on quinoa contained in earlier blog postings).  The beauty of these crispy patties is that they do not need to be fried, so enjoy without guilt!!

Makes 6 servings; can easily be doubled to create 12 servings.

1 large egg
2 Tbs whole wheat flour
1 1/2 Tbs tahini
1 1/2 Tbs red or white wine vinegar
1 1/2 cups cooked quinoa
1/2 cup finely grated / shredded sweet potato (raw)
5 oz frozen spinach, thawed and squeezed very dry with paper towel
1/4 cup chopped sun dried tomatoes
2 Tbs finely diced onion
1 Tbs chopped cilantro (parsley can be substituted if you are not a cilantro fan)
1 clove garlic, minced
1/2 tsp salt

Preheat the oven to 400.  Spray the baking sheet with a light coating of cooking spray.  Combine egg, flour, tahini and vinegar in large bowl.  Add in remaining ingredients then blend together until mixture is firm enough to shape into patties.  With your hands, form patties and place on baking sheet.  Bake for 25 minutes turning once, or until cakes are browned.

Recipe adapted from Kirstin Uhrenholdt, Vegetarian Times

Baked French Toast

This is a recipe I developed in order to satisfy my kids' love of French Toast as well as my need for them to eat something healthier than  fried bread!

1 loaf of raisin challah bread (whole wheat raisin if possible) - NOT SLICED
6 (or more) large eggs
1 cup skim milk
2 tsp pure vanilla extract
maple syrup
fresh berries (I prefer blueberries but strawberries, raspberries, etc would also work)
Canola oil spray

Spray a large rectangular Pyrex-type glass baking dish with canola spray.  Slice the raisin challah loaf into slices - thicker than the bakery would normally slice.  Let sit out for about 15 - 20 minutes to allow it to get a bit dried out.  The more dried out the better as it soaks up more liquid.  You can even slice the bread the night prior and leave out overnight.  In the meantime, beat the eggs (you can also use an egg white substitute), milk, vanilla and about 1/2 cup maple syrup together.  Dip each thick slice of bread into the egg wash and ensure that both sides are well soaked but not dripping wet.  Lay in the Pyrex dish, tightly packed beside each other.  Once one layer is finished, sprinkle generously with fresh berries.  Then, do the same thing with the top layer of egg soaked bread (don't worry if you cannot fully cover a top layer).  Sprinkle more berries on top.  Drizzle with a bit more maple syrup (adjust to your particular sweet tooth!) and a bit of cinnamon if you wish.

Bake at 375 degree until nicely browned (about 20 - 25 minutes, but keep an eye on it!)

Enjoy while still warm!