Pumpkin Spice Bread

As much as I hate how anything and everything food related takes on the flavor of pumpkin spice this time of year, I have to admit that I'm a sucker for pumpkin bread.  As the weather gets cooler I definitely want something a little hearty in the morning. I love sitting down to a plate of French toast or pancakes or a bowl of oatmeal on the weekends, but during the workweek I need something that I can eat on the go.

During the summer months, a slice of zucchini bread and an iced coffee is one of my go to breakfasts. Now that winter squash and pumpkins are popping up everywhere, I switch gears and swap out the zucchini for some pureed squash, add some warming spices and a handful of nuts and seeds and am left with a delicious quick bread that goes great with a hot cup of coffee in the morning.

Since I like to eat all healthy and whatnot, I had to find a way to make eating pumpkin spice bread for breakfast a justifiable option. Luckily, a good friend of mine has a knack for making things taste really great while still being super good for you.  Sometimes all it takes is replacing white flour with whole wheat or spelt flour, using maple syrup or coconut sugar instead of white sugar, chia seeds for eggs, and coconut oil for butter or other refined oils. The end result is a super moist, not too sweet breakfast bread packed with whole food ingredients that tastes great and makes you feel great too!


Whole Grain Pumpkin Spice Bread
From Nourish The Roots
1/2 cup virgin coconut oil, plus more for the pan
1 1/2 cups whole spelt flour or whole wheat flour
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1 teaspoon garam masala
1/2 teaspoon fine grain sea salt
3/4 cup  coconut sugar
1/4 cup maple syrup
2 tablespoons chia seeds (or 2 eggs)
6 tablespoons water (omit if using eggs)
1 cup well-pureed roasted winter squash* (pumpkin, kabocha squash, or butternut)
3/4 cup pecans
2 tablespoons pumpkin seeds
1 tablespoon sunflower seeds

Preheat oven to 350F with a rack in the top 1/3 of the oven. Rub 1 tablespoon coconut oil inside a 9x5x3-inch loaf pan.

Melt the 1/2 cup coconut oil in a small pot over low heat. Set aside and allow to cool but not set.

Sift the flour, baking soda, cinnamon, garam masala, and sea salt into a large bowl. Set aside. In a smaller bowl whisk the sugar, maple syrup, chia seeds, water, and squash. Whisk in the still melted coconut oil. Add the wet ingredients to the flour mixture, and stir until just combined. Fold in most of the pecans, reserving 1/4 cup or so for the top of the cake.

Pour the batter into the prepared pan, sprinkle with remaining walnuts, pumpkin seeds, and sunflower seeds and a drizzle of maple syrup, and bake for about 50-60 minutes, or until the edges have browned and the center of the bread is well set.

Let cool 10 minutes, then turn out onto a cooling rack.

 *To make pureed winter squash: Cut squash in half lengthwise and scoop out the seeds. Place cut side down in a rimmed baking pan with about a half inch of water. Bake at 400 degrees for 30-40 minutes, or until it is fork tender. Remove from the oven, let cool, and then scoop out the squash flesh from the skin. Transfer to a food processor and blend until smooth, adding a couple tablespoons of water if needed.

Roasted Butternut Squash with Red Onion, Tahini and Za'atar

As an avid cook, you would think that my shelves are lined with cookbooks left and right, but truth be told, I currently own ten books, nine of which were gifts. I love cookbooks, but whenever I purchase one, I only come across a handful of recipes that I would want to make, and these days cookbooks are ess-pensive!  Also, let's be real.. you can pretty much find anything you want to know about food on the internet, with the millions of blogs out there, so I usually take that route when I'm looking for inspiration.

I DO, however have a particular affinity for pretty books. Books with lots of pictures so I can gauge if a particular recipe I'm making is going to be visually pleasing or look like vomit (curry, anyone?).  I can't count how many times I've made a particular dish with a certain image in my head as to what the finished product will look like, only to found out that it is nothing at all how I had pictured.  Those type of things cause me to have a breakdown in the kitchen.. BREAK-DOWN! 

Two of my favorite visually pleasing books, "Plenty" and "Jerusalem" happen to be from the same author, Yotam Ottolenghi.  Homeboy knows how to make things taste good and look even better.  We eat with our eyes, so this is always a good thing.

I've already featured a couple of recipes of his on my blog: Green Couscous, Leek Fritters, and Chermoula Eggplant with Bulgar and Yogurt. There are so many more recipes of his that I would like to try, but since I only have the energy to make one new recipe a week it may take me awhile before I can get through all of them.  With so many choices, I went with a recipe that featured seasonal ingredients and required the least amount of prep work. Ottolenghi's "Roasted Butternut Squash with Red Onion, Tahini and Za'atar" from his current book "Jerusalem" is hands down one of the best things I've made in a long time.... and easy too. You basically roast up some butternut squash and red onions, top it with a simple lemon tahini sauce, some toasted pine nuts and a scattering of one of my favorite spice blends, za'atar. 

Za'atar is a Middle Eastern spice blend of comprised of sumac, oregano, sesame seeds, thyme and sea salt (although it sometimes varies by region).  I've enjoyed it stirred into yogurt or hummus, spread on flatbread with a bit of olive oil and baked, tossed with popcorn, or sprinkled on anything from eggs to roasted vegetables to brown rice.  You may be able to find it in your local health food store or ethnic market or buy it on-line. I usually make substitutions when I can't find a particular ingredient, or leave it out all together but there really is no substitution in this dish.  I had a couple bites without it and it was still good, but the za'tar really brought it to a different level.  It's a great blend to keep on hand... so go buy some and make this recipe.

Roasted Butternut Squash with Red Onion, Tahini and Za'atar.
From "Jerusalem" by Yotam Ottolenghi and Sami Tamimi

1 large butternut squash (2 1/4 lb. in total), peeled and cut into 3/4 by 2 1/2-inch wedges
2 red onions, cut into 1 1/4-inch wedges
3 1/2 Tbsp. extra virgin olive oil
3 1/2 Tbsp. tahini
1 1/2 Tbsp. lemon juice
2 Tbsp. water
1 small clove garlic, crushed
3 1/2 Tbsp. pine nuts
1 Tbsp. za’atar
1 Tbsp. coarsely chopped flat-leaf parsley
Maldon sea salt and freshly ground black pepper

Preheat the oven to 475 degrees.
Put the squash and onion in a large mixing bowl, add 3 tablespoons of the oil, 1 teaspoon salt, and some black pepper and toss well. Spread on a baking sheet and roast in the oven for 30 to 40 minutes, until the vegetables have taken on some color and are cooked through. Keep an eye on the onions as they might cook faster than the squash and need to be removed earlier. Remove from the oven and leave to cool.
To make the sauce, place the tahini in a small bowl along with the lemon juice, water, garlic, and 1/4 teaspoon salt. Whisk until the sauce is the consistency of honey, adding more water or tahini if necessary.
Pour the remaining 1 1/2 teaspoons oil into a small frying pan and place over medium-low heat. Add the pine nuts along with 1/2 teaspoon salt and cook for 2 minutes, stirring often, until the nuts are golden brown. Remove from the heat and transfer the nuts and oil to a small bowl to stop the cooking.
To serve, spread the vegetables out on a large serving platter and drizzle over the tahini. Sprinkle the pine nuts and their oil on top, followed by the za’atar and parsley.

**** I served this on a bed of quinoa to make it a bit more substantial since I was having it as a main course***

Cauliflower Soup with Aged White Cheddar and Dijon Croutons

Fall is here, yo! 

I always look forward to the change in the seasons and the excitement that comes along with a whole new set of ingredients to work with in the kitchen.  Summertime is probably the most bountiful season in terms of variety, but it's my least favorite time to spend in the kitchen.  I'm one of those people that attempt to soak up as much outdoor time as possible, so meals during the summer months tend to be simple; basically a lot of salads, sandwiches and eggs, or anything that could be thrown together in less than an hour.  If you're a regular reader of this blog, you'll notice I probably posted all of five posts this entire summer.. lame, I know.. but, reading, hiking with my dogs and soaking up the summer sun took precedence over cooking and writing about the same boring things I ate night after night.

Fortunately, as the weather gets cooler and the days get shorter I look forward to getting back into the kitchen again.  Instead of enjoying a glass of wine on my porch, waiting for the sun to go down, I'm making bread or stirring a pot of risotto or chopping potatoes and onions for a rich creamy soup.

Soups, stews and curries tend to be some of my favorite cool weather foods to prepare.  Served with a scoop of rice (or other grain or choice), some sort of bread or a handful of croutons, these dishes can easily become a one pot meal, and they make great leftovers too.

I stumbled upon this soup recipe last year and have made it several times ever since.  It's a rich, creamy soup but contains no milk or cream, just some butter and a handful of aged white cheddar.  My favorite part of the soup, though are the buttery Dijon croutons that go on top.  They're crazy addicting.  I love the flavor of pureed soups, but without some sort of crunchy element I feel like I'm eating baby food.  These croutons give the soup some texture and complement the flavors perfectly.

Cauliflower Soup with Aged White Cheddar and Dijon Croutons
From Super Natural Everyday by Heidi Swanson

Cauliflower soup (serves 2)

6 oz. good quality bread (about 3 cups) torn into small cubes (I used a day old sourdough baguette)
2 T. unsalted butter
2 T. olive oil
2 1/2 T. Dijon mustard
1/4 t. sea salt

2 T. unsalted butter
2 shallots, chopped
1 onion, chopped
1 large yellow flesh potato peeled and cut into small cubes
2 cloves garlic, chopped
3 1/2 c. vegetable broth
2 c. cauliflower, cut into small florets
2/3 c. fresh grated aged cheddar, plus more for topping
2 t. dijon mustard

Extra virgin olive oil, to serve

Preheat oven to 350. Melt the butter, then whisk in olive oil, salt and mustard. Place the torn bread in a medium sized bowl. Pour the butter mixture on top, toss well to combine and transfer to a sheet pan. Bake 10-15 minutes, stirring halfway through, until they are light brown and crunchy.

Heat butter in large saucepan over medium heat. Add the onion and shallot and a big pinch of salt. Sautee until onions soften. Stir in the potato, cover and cook for four minutes, just long enough for the potatoes to soften up a bit. Uncover, stir in garlic then the broth. Bring to a boil, taste to make sure potatoes are tender, then stir in cauliflower. Cook, covered for five minutes, or just until tender throughout.

Blend, (an immersion blender works great!), then stir in the mustard and cheddar. Serve with croutons, extra cheddar and a drizzle of olive oil.

Omega Bars

 

 

 

Whenever I whip up a batch of energy bars, I tend to use the same ingredients... Lots of nuts and seeds (or nut and seed butters), something sweet like dates or raw honey, raw cacao nibs, superfoods like spirulina, goji berries or maca and shredded coconut or coconut oil. 
Energy bars are something that should deliver what the name implies: ENERGY!  Unfortunately a lot of so called energy bars in grocery stores are filled with lots of sugar and unrecognizable ingredients. I used to rely on these bars a lot in college or as a pre- workout snack, but they didn't really give me anymore of a boost that a handful of nuts and a piece of fruit.

These here bars are chocked full of all sorts of goodies that are high in protein (walnuts, hemp, flax and chia seeds, pumpkin seeds) antioxidants (raw cacao) natural sugars (dates and raisins), and healthy fats (coconut oil). A couple of these washed down with a cup of coffee in the morning will give you a serious boost, no doubt.

You're probably wondering about the name: Omega Bars.

O.K. Let's talk about it....

Three Words:

Essential. Fatty. Acids.

You've no doubt heard the term thrown around these days.. Maybe Omega 3 fatty acids rings a bell?

Omega 3 fatty acids are considered essential fatty acids because they are necessary for human health. But.....your body is incapable of producing them on their own, so you have to get them from food. EFA's play a crucial role in brain function as well as normal growth and development. They may help reduce the risk of heart disease and have been known to help fight inflammation and may lower the risk of chronic infections like heart disease, cancer and arthritis. Symptoms of a deficiency (which is quite common in the standard American diet) may include fatigue, poor memory, dry skin, mood swings, and depression and circulatory problems.
Whenever any of those symptoms start to surface in my life, because let's be real, I suffer from mood swings AND fatigue AND circulatory problems, I take a look at my diet and see if I'm getting enough EFA's.
Fortunately, there are lots of foods that are high in omega 3 fatty acids like fish (salmon, sardines, tuna are your best bets). If you follow a vegetarian/vegan diet, walnuts, flax seed, chia seed and hemp seed, cauliflower, sesame seeds and Brussels sprouts are also great sources as well.,

An easy way to incorporate some of these foods into your diet is through these energy bars.  Not only do they make you feel great, they can also make your skin glow and be less likely at lashing out at your husband for leaving an empty jar of peanut butter in the cabinet.

Omega Bars (makes 15 bars)
From This Rawsome Vegan Life

1 c. walnuts
1/3 c. chia seeds
1/3 c. ground flax seeds
1/3 c. hemp seeds
1/4 c. cacao nibs
1/4 c. shredded coconut
3/4 c. raw pumpkin seeds
1/2 c. raisins
1 c. dates
1-2 T. coconut oil, if needed

Throw all of the ingredients (reserve a small bit of each ingredient, about 1/2 c. total) into a food processor. Pulse to break down a bit then add raisins. With the motor running, add dates, one at a time until everything comes together. If it's a little dry, add a bit of coconut oil. Transfer to a bowl and mix in the reserved ingredients with your hands. Press into a 9 by 9 inch pan lined with parchment paper and place in the fridge for 3-4 hours. Lift the parchment out of the pan and cut into squares. Store in an airtight container in the fridge.

Ginger-Plum Fruit Kvass

Kvass is probably a foreign term to you unless you are a fermentation nerd, work in a health food store or live in Russia. 
Traditionally, kvass is a fermented beverage made with beets, rye bread and whey. As much as I love beets and rye bread (especially when toasted and slathered with butter) the thought of drinking this particular beverage kind of made me dry heave a bit.

I'm a huge fan of fermented beverages, be it kombucha, rejuvelac or...you know beer and wine, so when I came across a whey, grain and beet free version of kvass I had to give it a try. 
Adding fermented food and beverages to your diet is a great way to restore the proper balance of bacteria in the gut, which can be thrown off track with a poor diet and certain medications, like antibiotics.

This here fruit kvass is made with some overly ripe sugar plums that were gifted to me and needed to be used ASAP, but you can make kvass with whatever fruit you're currently loving at the moment.  I try to eat seasonally, so I hope to whip up a batch with the last of the peaches and blueberries. I would imagine an apple or pear version would be particularly tasty in the fall.

Many of you out there may be intimidated making your own fermented foods and beverages. I was definitely weary when I first started making my own kombucha and sauerkraut, but fear not, this is probably the easiest and quickest ferment that you will make. 

Ginger-Plum Fruit Kvass
Adapted from Green Kitchen Stories

1/4 large mason jar (I used a 32 oz. jar), organic pitted plums, halved
1 T. raw honey (make sure it's raw!)
1 inch piece, peeled ginger, sliced
filtered or mineral water (enough to almost fill the jar)

Place the plums, ginger and honey in a mason jar.  Add water to fill the jar, leaving an inch of space at the top to allow for pressure to build. Tightly close the jar and leave on the counter for 2-3 days shaking a couple times a day to prevent bacteria from forming on the surface. After 24 hours you should start to see little bubbles form on the surface. Give it a taste after 48 hours; it should be tangy and sweet and the fruit should look "cooked".  When you're happy with the flavor (mine tasted a little like a floral apple juice), strain out the fruit and store in the refrigerator for up to a week.

 

Raw Herbed Almond Crackers

Blogging has been hard these days... Working 8-10 hours in a kitchen only to come home and spend another hour in the kitchen preparing dinner leaves me little time to take pictures, write recipes and then sit down and type it all out.  Plus it's been HOT!!!  I'm not really complaining.  I thrive in the heat. I love walking around in my underware and a tee-shirt. I love swimming and eating popcicles and sweating out all of the alcohol I consumed the night before.. DETOX! What I don't love is cooking in the heat. I do it enough at work so when I come home I crave cold noodle dishes, salads, summer rolls.. basically anything that doesn't require using the oven too much. 

One of my favorite kitchen appliances is my food deydrator.  Much like a crockpot you can put food in, turn it on while you're gone all day and when you come home you have some delicious, nutrient dense raw food waiting for you.  I've been on a serious kale chip kick for the past couple of weeks and I'm now adding these herbed raw crackers to my weekly rotation.

I first discovered these crackers when I worked at the infamous raw food restaurant, Cafe Gratitude.  These crackers served as crostini, topped with bruschetta, olive tapenade or sliced avocado. They were also crumbled up and tossed in a raw ceasar salad taking the place of croutons.

I bought the Cafe Gratitude cookbook when I moved away so I could replicate some of my favorites from the restaurant.  These crackers were at the top of my list but it wasn't until a couple of months ago that I decided to give them a try... and like most crackers, they can be adapted to your liking.  After you create your cracker dough base you can add: sundried tomatoes, rosemary, herbs de Provence, dried dill or whatever else floats your boat!

Raw Herbed Almond Crackers (makes 15 slices)
From: "I am Grateful: Recipes and Lifestyle of Cafe Gratitude"

1/2 c. soaked almonds*
2 c. almond flour
1/3 flax meal (ground flax seeds)
1 c. vegetable pulp
1 t. chopped garlic
1 t. sea salt
1/4 c. extra virgin olive oil
2 T. herbs de Provence
1/2-1 c. carrot juice (the recipe called for this but I didn't end up using any)

Rinse and drain your almonds. Chop coarsely, and mix well with all ingredients except the carrot juice.
Your dough should resemble the consistency of bread dough. You’ll want it dry enough to shape into a log (not soupy or runny at all) but wet enough to stick together. If the dough is not wet enough, add carrot juice 2 tablesponns at a time until you reach the right consistency.
Have 1-2 dehydrator trays ready with the grid sheet.
Now that your dough is ready, shape it into a log. Make your log 3” wide and 2” high. It is best to make your log on a cutting board. Just turn out the dough onto your cutting board to begin to shape using the palms of your hands until you have a log in the shape you desire. Now make slices in the log about a 1/2” wide. Place the slices onto the trays.
Dehydrate at 145 degrees for 1 hour, and then turn down the temp to 115 degrees until crisp and no moisture remains.

*To soak almonds, place almonds in a small bowl and cover with enough water to cover by 2 inches. Let almonds soak for 12 hours, then proceed with recipe.

Superfood Smoothie

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Smoothies are one of my go-to breakfast options in the summer, especially on the weekends when my days are filled with all sorts of outdoor activities and I don't have the time to throw together a proper breakfast. Making a smoothie couldn't be easier.. throw a bunch of stuff in a blender, mix it all up, pour into a lidded glass jar and you've got breakfast on the go in five minutes.
Although I usually prefer a green smoothie first thing in the morning, sometimes I want something a little more high in fat and protein...something that will sustain me through an intense hike or bike ride. One of the easiest ways to boost the nutrient content is through the use of superfoods. Some of my favorites include maca, raw cacao, goji berries, bee pollen, flax oil, hemp seeds, chia seeds, and spirulina.  The great thing about superfoods is that they are quite nutritionally dense so adding as little as a couple teaspoons can provide your body with a whole array of vitamins, minerals and antioxidants.

Here's a little rundown what I use to make one of the most nutrient dense smoothies out there. Drink it down first thing in the morning to sustain you through an intense workout or enjoy it as a "liquid lunch" as I like to call it.. something that will keep hunger pangs at bay until dinner time.

I like to start out by using bananas as the base for my smoothies.  Not only do they make beverages creamy and delicious but they also provide lots of potassium which helps to prevent muscle cramps when you're pushing through an intense workout. 
Next I add some almond milk for a boost of protein. It's also high in fiber, manganese, copper and riboflavin which play an important role in energy production. Adding a scoop of almond butter (or any other nut butter) just boosts the protein and nutritional content even more.
Adding dates sweetens things up a bit providing easily digestible sugars that your body can use instantly. Dates are also high in potassium, calcium, magnesium and iron and fiber.  Not bad for something that tastes like candy.
Chia seeds.... You've probably heard how important it is to get enough essential fatty acids in your diet since our bodies cannot synthesize them on their own.  Chia seeds are one of the best plant based sources of EFA's which helps to support our immune, cardiovascular, nervous and reproductive systems.  Chia comes from the Mayan language, and translates as strength. These seeds are a perfect balance of protein, carbohydrates, fat, and fiber. It is said that one tablespoon of chia seeds can sustain a person for 24 hours.
Maca is a root in the radish family grown in the mountains in Peru. It is sold in powdered form and is known for balancing hormones and increasing stamina (as well as sexual function.. wink, wink). It is rich in vitamin B12, calcium, zinc, iron, magnesium and amino acids.
Raw Cacao.. I've mentioned the health benefits in so many posts.  If you want to know more about it (and taste some delicious edibles) check out this banana cacao ice cream, or oatmeal chia chocolate balls for some info.

..Now you can see why this smoothie will kick your ass into second gear.

Superfood Smoothie
(Makes 1-16 oz. smoothie)

2 medium bananas, frozen*
1-1/2 T. almond butter
3/4 c. almond milk
1 medjool date, pitted
2 t. chia seeds
1 T. maca
2 T. raw cacao nibs, divided

Place all the ingredients except the cacao nibs in a blender. Blend until thick and creamy, then add 1 1/2 T. cacao nibs and blend briefly to combine. Pour into a glass and top with the remaining 1/2 T. cacao nibs.

*To freeze bananas, peel and cut into 2" pieces and portion into freezer bags (I like to place two bananas in each bag to make the smoothie experience easy). Freeze for at least six hours and then go to town!