Quinoa Breakfast Bites

This recipe was inspired by a number of different recipes. I had a 'moment' Tuesday morning - these moments usually result in magickal concoctions, which is why this blog exists. 

So Tuesday morning, I decided to make breakfast bites. To me, Breakfast bites double as late evening snack when I've had supper far to early and I need protein to see me through to a peaceful sleep in the evening. I also have been wanting to have a more portable breakfast, as I usually have to eat my breakfast in three stages - first thing in the morning, so I can keep my morning supplements down, then in the bathroom while I drink my coffee and put my make-up on, and then when I finally get to my desk to start my office work.

Three of these breakfast bites equals about 225 calories and a whopping 24 grams of protien - a good start to the day. It helps if you have leftover quinoa on hand. Otherwise make the quinoa the day before to make this recipe quicker to put together.

12 slices 98% fat free deli sliced ham (or smoked turkey - I've used both)
1/2 c. cooked red quinoa (you can use white if that's what you've got)
1/2 white onion
1 c. chopped swiss chard
1 c. egg whites
4 whole eggs
3T. nutritional yeast
1 t. cumin
1/4 t. chipotle (alternately, you can substitue chili powder and then add a dash of cayenne)
s+p (I use Herbamare and Trader Joe's African Smoke seasoning, but use what you like)

1) Preheat oven to 400. Lightly grease 12 muffin cups - I dip my finger in olive oil and swirl in each cup.
2) Chop the onion. Prep the chard by cutting the main rib out and then chop like celery. Then roll up the chard leaves and thinly slice into ribbons. Set ribbons aside. Saute onion and chard ribs on medium until they start to brown. Add the chard ribbons and the quinoa. Turn off burner, stir to combine and add s+p to taste.
3) Blend or thoroughly beat the egg whites, eggs, yeast, cumin and chipotle. I like to use my stick blender in the cup it came in so I have a pour spout to use.

4) Line each muffin tin with one slice of meat. Be gentle, as you don't want to tear the meat.
5) Add a heaping spoonful of the quinoa and veg mix to each muffin tin.
6) fill each muffin cup with the egg mix.
7) bake for 18-22 min, depending on your oven's reliability.

Each breakfast bite is 75 calories, contains 3 g fat and 8 g protein.

Optional add-ons: Add a small dollop of chevre to each cup and top with a thin slice of plum tomato. finish with a couple diagonally sliced pieces of green onion. Now it's a gourmet dish!

Pumpkin Muffins

As the seasons turn, I'm finding my tastes are adjusting as well. I'm craving things like yogurt and squash a lot more, and I'm making stews and kale salad as fast as I can, because we keep eating it all up!

Earlier this week, I had researched pumpkin muffins and found 4 or 5 recipes that were in line with what I was looking for (gluten free, sugar free). This morning, I'm ready to create! I am looking at all five recipes and coming up with my own amalgam. Here's what we came up with:

Dry Ingredients:
1/2 coconut flour (generously full)
1/2 t. baking powder
1 t. baking soda
1 t. salt
1 1/2 t. pumpkin spice
2 T. PB2
1/4 c. mini chocolate chips

Wet Ingredients:
1 c. canned pumpkin
3 eggs
1 banana, smushed
1 t. vanilla
2 T. maple syrup
1/4 c. butter (you could use coconut oil, too, but I like butter flavour for this kind of recipe)

Preheat 350 and line and/or grease a dozen muffin cups.
Mix dry ingredients
Mix wet ingredients
Mix dry with wet.
Bake 20 minutes.

Next time, I might add chopped pecans and perhaps some finely shredded carrot.

Egg Nog Experiment

I just came back from a fun-filled night at the casino with the girls. My first drink of the night, I had a bailey's and coffee, and it got me thinking about warm drinks of the autumn season. My favourite of which is.... EGG NOG!

When I first did an elimination diet about 8 years ago, I found dairy to be one of the 'gateway' foods for me that I needed to cut way back on in my everyday diet. This was never more evident than my inexplicable craving for velvety, spicy and not-too sweet eggnog that inevitably adds 5-10 lbs all by its self. As I continued to clean up my diet, I started experimenting with egg nog recipes myself. Every year at the beginning of the season I think I've finally perfected it and then by the end of the season,I think I can do better next year.

The xanthan gum in this recipe supposedly makes the velvety feel of real creamy egg nog, but I didn't try it without first, so I don't know if it's really necessary - let me know!

And without further ado, here's the 2012-2013 version of Roxanne's Egg Nog:

2 eggs, separated
2 c. coconut beverage (I use Trader Joe's vanilla)
1 c. light coconut milk (Again,I use Trader Joe's, but if you don't, i'd recommend full fat coconut milk)
2 cinnamon sticks
2 balls allspice
6 cloves

20 drops stevia ( I use vanilla cream)
1/2-1 t. vanilla extract
1 T. maple syrup
2-3 threads saffron, if desired

pinch xanthan gum (scant 1/8 t.)
pinch salt
nutmeg for sprinkling



They say, leave your eggs out to get them to room temperature, but I don't know if I did that since I was busy doing 5 other things at once.

Heat coconut beverage & milk on low. Add the spices (cinnamon, allspice, cloves and saffron, if using) and  heat until it's simmering (don't let it boil). If you have a spice bag, I'd recommend using it, just because it's so much easier to get the spices out easily.

While the coconut is heating, separate the egg whites and yolks into two bowls you can get your egg beaters into and put the egg yolks into one you can get about 2 c liquid into. Start beating the yolks until they lighten up in color a bit. While whipping, sprinkle xanthan gum over the beating yolks. Do the same with the salt. Slowly add 1/4 heated milk into the yolks as you whip. once about half of the hot liquid is added to the yolks, switch the egg beaters to the pot and slowly add in the hot yolk mixture. Add the stevia and remove the spices and remove from the oven to cool a bit.

Clean egg beaters well and start beating egg whites until they are foamy and thickened but not curdling. Slowly drizzle maple syrup into the egg whites to blend. Fold in the sweetened egg whites to the warm coconut mixture. Ladle into cups and sprinkle nutmeg over top.

Risotto Turnip Stew

I discovered a new radio show on NPR today: The Splendid Table. As I swept and mopped, I listened with interest, but not terrific attention. Many wonderful cooking ideas and recipes blended in my brain so that when I came home to cook up a pork loin, I almost unconsciously started to make a soup that was an amalgam of all the ideas and flavours I'd been dreaming of all week-end. I remembered various recipes calling for wine and not wanting to tempt myself with a whole bottle leftover after cooking, so I came up with the idea to use my abundant stash of kombucha with a splash of cider vinegar instead. Here's what ended up being made. I'd recommend adding the garlic, but didn't actually use it this time around.

2 T. Olive oil
2 medium onions, finely chopped
1 t. salt
2-3 cloves garlic, finely minced or pressed
1 turnip, chopped
1 parsnip, chopped
1/2 c. white wine,or 1/3 c. kombucha plus 2 T. apple cider vinegar
4 c chicken stock (I used homemade, but just because I had some leftover from last week's crockpot
      chicken)
1/2 c. arborio rice
2 -3 c. roasted pork or chicken
2 T. Rosemary
fresh pepper
1/2 c. shredded parmesan

1) Heat olive oil on low until it begins to release fragrance. Add finely chopped onions and salt and stir to coat. As the onion sweats and carmelizes, chop turnip and parsnips, leaving skins on. Set aside
2) Once the onion is translucent and wilted, add garlic until it begins to get sticky, about 2 minutes.
3) Whir the arborio rice in a food processor or spice grinder until it's about 1/3 of its size. Add to the pot.
4) Once everything seems hot and fragrant, add wine or kombucha/vinegar, chicken stock, turnips, parsnips and pork. Cover and bring to a bubble and then simmer 20 minutes.
5) Ladle into bowls and rub 1 t. rosemary between your fingers/palms to crack pines open and distribute. Add generous shreds of pepper. Shred about 2 t. parmesan on top. Add add'l salt at the table.

Raw Tacos

So, after mentioning it 3 times in the last week, my husband finally wore me down! I made raw tacos tonight.   This recipe can be prepared with a blender, but it goes so much easeir with a food processor.

There are two recipes and then a list of ingredients to make the tacos

Taco 'Meat'

1/2 c. sundried tomatoes
1 c. walnuts
1/4 t. cayenne

1 t. chipotle powder (can use plain chili powder if you can't find chipotle, but you should really try to find    chipotle)

1 t. cumin

1/4-1/2 t. salt

1) Let sundried tomatoes soak for 30 minutes in hot water. Drain well.

2) Put everything in the food processor and pulse until the consistency of ground beef, or something you like. If you do it too long, it starts to get pasty, so go easy on the pulsing.

- - - - -

Cashew Sauce (raw version of Sour Cream) 

I'm still perfecting this one, so check back for updates

1/2 c RAW cashews

juice of 1/2 a  lemon

1/4-1/2 c water

1/2 t. dill

1/2 t. onion powder

1/2 t. salt

1/2 t. apple cider vinegar

1) soak raw cashew in water for 30 minutes to an hour. Drain well

2) Put soaked cashews in the processor and pulse a few times to get the pieces uniform. Then turn on and start drizzling water through the emulsification hole and watch until it's the consistency you want. Add the remaining ingredients and pulse to combine.

Putting it All Together

Taco boats are made using romaine leaves. I like to use the following as toppings:

• Tomatoes and avocadoes, in small chunks and mixed together
• red onion
• finely shredded carrot
• sliced olives (not 'raw' so if you are trying to go strictly raw, leave these off)
• sprouts for filler

In search of the perfect energy bar

As many of you know, I've been working on perfecting the Perfect Energy Bar recipe for the better part of the summer. It's autumn now, and I think I'm getting closer. A big thank you to Matt at www.nomeatathlete.com for the matrix that is the basis for most of my experiments.

Of course 'perfect' all depends on your own personal tastes and moods, but this is what I came up with today:

• ½ cup red lentils, cooked in 1 c. water
• ½ cup, packed pitted dates
• ½ cup PB2
• ½ t. stevia sweetener (or equivalent - I used 40 drops of Sweet Leaf Vanilla Creme)
• 1 t. of almond extract
• ¼ t. allspice
• ¼ t. ginger
• ½ t. cinnamon
• ¼ teaspoon sea salt
• 1 ½ cups of rolled spelt
• 1-1¼ cup hemp protein powder
• ½-1 cup water
• ¼ cup brewer's yeast
• ½ cup stir-in currants
• ½  cup mini-chocolate chips

1. In a food processor, process the dates until they're small and mushy.
2. Add each of the following one at a time: beans, then binder, stevia, extract, spice, and salt until smooth.
3. Add the oats and dry base ingredients and pulse just to combine.   If the consistency seems spreadable, you’re good.  If it’s too dry, add 1/4 cup of water; if it’s too runny, add an 1/4 cup of the protein powder.
4. Add stir-ins and pulse again just to combine. 
5. You can either form 12-15 mini bars or you can spread mixture into a greased 13×9 pan.
6. Bake at 350 degrees for 15-18 minutes, less if you cook in the bar form, more if you're using the pan method

Baingan Bharta

This is a great side dish, or can be used as omelette filling or, as my personal trainer likes to do, added to butternut squash soup. Try it over rice if you want.

Ingredients

• 1 large eggplant
• 2 T. vegetable oil
• 1 t. cumin seeds
• 1 t. mustard seeds
• 1 medium onion, chopped
• 1 c. peeled, chopped yams
• 1 c. chopped zucchini (optional)
• 1 1/2 t. grated ginger
• 1 1/2 t. crushed garlic
• 1 T. spicy curry powder
• 1 can fire-roasted, diced tomatoes
• 1/2 cup plain yogurt
• 1 t. fresh minced jalapeno chile pepper
• 1 t. salt (optional)
• 1/4 bunch cilantro, finely chopped

Instructions: 

1. Preheat oven to 350 degrees F.
2. Place eggplant on a medium baking sheet. Bake 45 to 50 minutes in the preheated oven, until tender. Remove from heat, cool, peel, and chop.
3. Prep all your vegetables while the eggplant is cooking. When Eggplant is done, remove from heat, cool, peel, and chop.
4. Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir until onion is tender.
5. Mix ginger garlic paste, curry powder, and tomatoes into the saucepan, and cook about 1 minute. Mix in eggplant and jalapeno pepper, and season with salt  (optional). Cover, and cook 10 minutes over high heat. Remove cover, reduce heat to low, and continue cooking about 5 minutes. Stir in yogurt.  Garnish with cilantro to serve.

Calories: 124

Carbs: 24g

Fat: 2g

Protein: 5g

Sugar: 8g