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I enjoy a slice of bread with my breakfast of hard boiled egg whites, a half of a smashed avocado, but I like to manage my carbs so often I go without the bread. Our local German bakery recently released a high protein/low carb bread so we bought some for the inconceivable price of $7.99 Canadian; it had about 8 thin slices! I didn’t mind the texture at first but then it really ragged on me, it was a dense, cardboard-like texture that was difficult to cut and chew. I started hating one of my favourite meals of the day! So I searched the net and found that there are several high protein/low carb bread options out there, starting with cloud bread (meh, it’s really just a fluffy egg white pancake) and then I found this recipe and I was intrigued.

Firstly, I had never baked with protein whey powder and the bread had so few ingredients, I really wanted to experiment. Of course, the first round, I stayed fairly true to the original recipe and it was fine but the second time I added herbs and sesame seeds and it was even better. This version has a bit more body to it with the addition of sunflower seeds and flax seeds.

What I like about this “bread” is that it slices like bread, toasts like bread and can be used for sandwiches but I like mine first thing in the morning, lightly toasted with 3 hard boiled egg whites and a tablespoon of salsa.

The bread has enough body to make a sandwich. But if you don’t like the taste of eggs, this bread is not for you.

High Protein “Bread”

Print High Protein Bread Recipe

For the Original Recipe, please click here.

Makes 1 loaf, about 10 slices.

Ingredients:

  • 6 large eggs, separated
  • Pinch of cream of tartar
  • 50 g (1/2 cup) protein whey powder (unflavoured)
  • 3 g (1/2 tsp) salt
  • 20 g (2 tbsp) sunflower seeds
  • 10 g (1 tbsp) flax seeds
  • 10 g (1 heaping tbsp) sesame seeds (I used black and white)
  • non-stick spray

Directions:

  1. Preheat the oven to 200° C (400° F).
  2. Prepare a 4″ x 8″ pan by lining it with parchment paper and spraying with non-stick spray.
  3. Beat the egg whites and cream of tartar until fluffy and stiff but not dry.
  4. Add the egg yolks, whey protein and salt, beat for about 30 seconds or until well combined.
  5. Fold in the sunflower and flax seeds.
  6. Pour into the prepared pan and sprinkle with the sesame seeds on top. Bake for 20-30 minutes or until cake tester comes out clean.
  7. Cool for 5 minutes in the pan, remove from pan and cool completely on rack. Slice into 10 slices. Freeze in a piece of parchment and store in a ziplock Baggy until needed.

Notes:

  • This ‘bread’ reminds me of a Genoise cake, it has body but is light and fluffy.
  • The bread toasts very nicely.
  • JT feels it is a bit eggy tasting to have with poached eggs but I like it.
  • Add a handful of chopped herbs as a flavour option.
  • I freeze this ‘bread’ because storing it in a ziplock bag in the refrigerator makes it a little soggy.
  • It’s important to line the pan with parchment and spray the parchment with non-stick spray because in my experience the batter sticks otherwise.
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In early April, my dear friend from University invited me to spend a few days at her second home in southwestern Florida. I did a lot of the cooking because I enjoy doing so and she just loves my creations. I whipped up a batch of the zucchini wraps that JT and I often have, because I thought she might enjoy this calorie reduced, gluten free deviation and I was right. I knew I had to share the recipe and spread the love. It’s a cross between a crêpe and a wrap but it is sturdy enough to hold in your hand and fill with whatever your heart desires. I’ve tried the cauliflower version and to be honest, I did not find them satisfying nor were they sturdy enough to hold the filling. We have these at least once a week, I hope you will give them a try.

Zucchini Wraps

A KitchenInspirations Original Recipe

Makes 6 wraps 15 cm (6-inch) diametre (they shrink quite a bit)

ZucchiniWraps Recipe

Ingredients:

  • 400 g (4 cups) raw zucchini, grated
  • 30 g (1/4 cup) coconut flour
  • 5 g (1/2 tsp) sea salt
  • 125 mL (1/2 cup) egg whites, lightly whisked
  • Non-stick spray

Directions:

  1. Preheat the oven to 200° C (400° F).
  2. Combine the grated zucchini with the coconut flour and toss until evenly coated. Add the salt.
  3. Pour the egg whites over the zucchini and mix well. Allow to stand for 5 minutes.
  4. Line a baking sheet with parchment (I have only tested this recipe with parchment, not Silpat or any other silicon matt). Spray well with non-stick spray.
  5. Tightly fill an 80 mL (1/3 cup) measuring cup with the zucchini mixture. Turn out onto the prepared parchment and using the back of a fork, spread out the zucchini to make a 20 cm (8-inch) diameter pancake, the same thickness throughout (they will shrink to about 15 cm (6-inch)).
  6. Bake for 30 minutes or until golden along the edges, carefully flipping about halfway through. Spray lightly with non-stick spray before you flip.

 

Notes:

  • You may flavour the zucchini wraps with herbs or spices but I prefer to keep mine relatively simple so that the filling can do all the flavouring. We usually have these as fish tacos or chicken fajitas.
  • The zucchini wraps do shrink quite a bit as they bake so make sure you make them large enough to hold the filling of your choice.
  • Spraying the parchment is necessary because, without it, they really stick to the parchment.

 

Nutrtional Facts for 1 Shell

Weight Watchers Points

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I have seen this beautiful sauce pop up over a couple of blogs I follow, like Karen of Back Road Journal and Maureen of Orgasmic Chef and since I was making a Spanish potato omelet for an appetizer for a recent dinner party, I knew I had to pair it with this luxurious sauce. Spaniards sure know how to make beautiful raw dishes like Gazpacho, this sauce is smooth and perfectly balanced, making it an amazing addition to chicken or fish or even a simple pasta or gnocchi dish. The toasted almonds become the thickener and the olive oil emulsifies everything to a smooth, creamy sauce. I omitted the bread because I wanted to make it gluten free and because our dinner party had two kids, I went light on the smoked paprika and garlic, feel free to ramp it up if you’re in the mood.

Spanish Romesco Sauce

Makes 375 mL  (1 1/2 cups) sauce

Original recipe, please click here

Ingredients:

  • 1 large fire roasted red pepper, skin removed
  • 1 garlic clove, finely chopped
  • 1/2 cup slivered almonds, toasted
  • 3 Campari tomatoes
  • 2 tbsp Red Wine vinegar
  • Pinch of smoked paprika
  • 1/2 cup extra-virgin olive oil
  • Mediterranean Sea Salt*, to taste
  • Freshly ground black pepper, to taste
  • Parsley, finely chopped

Directions:

  1. Add everything but the parsley to your immersion blender container and blend until creamy and smooth.
  2. Stir in the finely chopped parsley.
  3. Serve warm or room temperature over fish, chicken or pasta. You can even use it as a dip for raw veggies or crackers.

*This is the sea salt I used. I purchased it San José, Spain last year.

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When JT and I were first married, we lived in our first home in Stouffville, a bedroom community Northeast of Toronto. JT would drive 30 minutes to an hour to work and I would take the hour long GO Train (Government of Ontario commuter train) downtown. Fortunately, the downtown train station was connected to an intricate underground system called PATH, Toronto’s Downtown Pedestrian Walkway that I would take all the way to work in the Financial District. Of course, these underground paths were always lined with stores, tempting you to buy, buy, buy!! There may have been one or two instances when I may have picked up a new outfit on the way to work, and I would change into it at the fitness club after my workout!

There were also several food courts along the way, so if one became a little famished from the long journey to work, one might pick up a nibble or two along the way! That is when I became addicted to Bran Date Muffins. These overly processed, moist and sticky muffins were sold at a “healthy” eatery along my walk to work. I usually don’t go for the ready made treats but there was something so moreish about these muffins (texture and taste) that I bought one or two every week (that’s when I had a metabolism!). These days, I wouldn’t dare eat that type of muffin, knowing what I know about the ingredients they use to make them so moreish so that is why I decided to try to recreate my obsession using healthy ingredients. I also decided to make them mini so that I could have a small treat without committing to a regular-sized muffin.

They are not the same as the ones I had so many years ago, but they are quite tasty and not nearly as bad for you so I’m pretty happy with the outcome. The bran and nuts provide great texture, the apples and the dates give it some moistness. Next time, I think I will reduce the flour component and increase the apples and fruit juice.

JT was quite surprised that there is no processed sugar in these babies, just dates, apples and fruit juice to sweeten.

Apple, Bran and Date Mini-Muffins revamped

A KitchenInspirations Original Recipe

Makes 30 mini-muffins

Ingredients:

  • 250 mL (1 cup) fruit juice
  • 1 egg
  • 2 egg whites
  • 375 mL (1 1/2 cup) peeled and shredded apple
  • 125 mL (1/2 cup) chopped dates
  • 250 mL (1 cup) bran buds
  • 125 mL (1/2 cup) chopped pecans
  • 2 cups All Purpose Flour
  • 3 tsp baking powder
  • 30 mL (2 tsp) cinnamon
  • Pinch of salt

Directions:

  1. Preheat oven to 375° F (190° C). Spray 24 mini-muffin pan with non-stick spray. Set aside.
  2. Combine the whole egg and the egg white and beat until well mixed, add the milk and stir to combine.
  3. In a large bowl, add the bran buds, shredded apple and dates, stir until combined. Pour the egg mixture over the top, stirring it in. Allow to stand 5 minutes.
  4. Sift the flour with the baking powder, cinnamon and salt.
  5. Fold the flour mixture into the bran mixture until everything is combined. Stir in the chopped pecans.
  6. Divide batter into 30 mini-muffin cups evenly (24 first, then 6). Bake for 20-22 minutes or until cake tester comes clean.

Notes:

  • If you’d rather make regular-sized muffins, this recipe will produce 12.
  • The bran buds I use are rather hard so soaking is important, your bran cereal may be loser and not need as much time to break down. I like a little bran texture so I didn’t soak my bran very long.
  • I used fruit juice instead of milk so that I could eliminate the 1/4 cup sugar from the recipe. I used Mango because I had it on hand, use whatever you wish, apple juice would work equally as well.
  • You may use 3 whole eggs instead of 1 whole egg and 2 egg whites, someone over here used up the whole eggs and forgot to write it on the shopping list. I wonder who that was?
  • These were pretty moist, even without the use of oil. Next time, I will reduce the flour to 1 1/2 cups and increase the fruit juice and shredded apple by 1/4 cup each.

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Swedish Apple Cake

Due to the overwhelming response on social media last Saturday, I am re-posting the recipe for this show stopper apple cake (plus I made a few changes since the first time I made it in 2013). I originally found this cake on my friend Charles’ blog, Five Euro Food (in hiatus right now), I had made it for Easter dinner for the outlaws. It was quite the success the first time, so I’m not really sure why I haven’t made it since. Way back in 2013 I had to alter the original recipe because we had diabetic and hypo-glycemic guests and you know how I hate to make two different things, so I was happy to convert Charles’ recipe to fit the circumstance. Last Saturday did not present such issues, so I revised the recipe again and liked it even better.

The recipe depends on the sweetness and flavour of the apples and I must say that the humble Macintosh really shined. As you read the recipe, you will notice that it has exactly 17 g (1 tbsp) brown sugar so don’t expect a super sweet cake, but those of you who like dessert, but not overwhelmingly sweet, will love this version. Of course, the Skor bits add sweetness and a touch of caramel flavour within the sliced apples, in the topping adds some lovely texture. Of course, you may omit them if you cannot find them (or you could buy them on Amazon).

Swedish Apple cake

This is all about the apples.

Appelkaka Remake, A Swedish Apple Cake

Makes one 16.5 cm (6.5 inch) cake, serves 4-6, depending on the slice size
To make a 23 cm (9 inch) cake, double the recipe

Ingredients:

  • 800 g (1 3/4 lb), about 8 small Macintosh Apples, peeled and thinly sliced
  • lemon juice
  • 17 g (1 tbsp) brown sugar
  • 120 g (1 1/4 cup) oats
  • 50 g (1/2 cup) almond flour or meal
  • 2 g (1 tbsp) cinnamon
  • 35 g (1/4 cup) Skor bits, divided
  • 60 g (2 tbsp) unsalted butter

Directions:

  1. Pre heat the oven to 395° F (200° C).
  2. Line a 16.5 cm (6.5 inch) spring form pan with parchment.
  3. To the small bowl of a food processor add, brown sugar, oats, almond flour, cinnamon, 1 tbsp of the Skor bits and butter; pulse until it resembles a coarse meal.
  4. Take about 1/2 of the oat mix and press firmly into the bottom of the prepared springform pan.
  5. Peel and finely slice the apples, a splash of lemon juice will prevent them from discolouring.
  6. Carefully arrange about half of the apples on the oat mixture, sprinkle with half of the remaining Skor bits, then finish layering the remaining apples and press down firmly.
  7. Sprinkle the remainder of the oat mix with the remainder of the Skor bits on top, just like a crumble.
  8. Bake for about 30-40 minutes or until the apples are luciously soft (test with a toothpick).
  9. Serve warm or at room temperature.

Notes (updated):

  • I used macintosh apples (sold in a bag) from no frills, they are the perfect baking apples.
  • Slice the apples using a mandolin, believe me, it makes it a lot quicker and far less tedious (but watch your fingers!).
  • I used large oats which were not instant, instant would probably work as they are used to absorbed the liquid the apples release.
  • If you don’t use Skor bits, try a squeeze of organic honey!

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I’ve been a little busy since we’ve returned from Arizona, you may have noticed my absence commenting and that I didn’t post last week. I was going to fret about it and try and throw together something but decided against it. Life happens.

One of our dear friends sold their home in the burbs and moved into their condo just before we left for holidays. JT and I helped them paint before the move, with the move, and a little organization. You see, their home was around 2,500 square feet and they moved into a 600 square foot condo. To say they down-sized is an understatement. I have to admit, I was a little jealous that they were able to rid themselves of excess, but I had to be honest with myself, and I’m not there yet. This past weekend, we went to visit and you know me, I never go empty handed, so I made these cheese crisps.

When I made the gluten free version of cheez-itz, I rolled them a bit thinner than usual and loved how crisp they baked up, so this time, I adjusted the gluten recipe and rolled them out in my KitchenAid pasta maker and the results were exceptional. Thinner crackers baked up so crispy, I was hooked. If you like cheese tuiles, then you will love these cheese-flavoured, light, crisp crackers, but be warned, they are quite addictive.

I added a little album of our trip to Arizona at the end of this post, if you are interested. Basically, it was the coldest and rainiest time in Arizona this year. We experienced -15°C (59° F) and snow in The Grand Canyon and although the sun did make an appearance from time to time, it never really warmed up. I wore layered leggings and tops, a winter coat, gloves and scarf and ear muffs, most of the time while we were in The Grand Canyon and Sedona. It rained so much in Sedona; Sedona gets about 38 cm (15 inches) of rain a year, in two days we had 4 cm (1.5 inches)! Oh well, it’s another reason to go back!

Cheese Crisps

A KitchenInspirations Original Recipe

Makes about 350 g crackers (about 6 cups)

Ingredients:

  • 240 g full-flavoured, hard cheese, grated (see notes)
  • 45 g unsalted butter
  • 15 g vegetable shortening
  • ½ tsp salt
  • 1/2 tsp smoked paprika (see notes)
  • 1 cup (125 g) flour, plus more for rolling
  • 2 tbsp ice water

Directions:

  1. Combine everything but the water in the large food processor bowl and pulse until fully combined.
  2. Slowly pour in the ice water and process until the dough comes together. It may not look like it will, but it will.
  3. Sprinkle a generous amount of flour on your surface and roll out small bits of the dough thin enough to get through #1 on the KitchenAid Pasta maker attachment. Run each sheet through three times on #1, two-times on #2 and two-times on #3. Return to your work surface and cut with a variety of cookie cutters. I chose smallish ones because I wanted bite-sized nibbles. They shrink to about 65% of the original size.
  4. Preheat oven to 375° F.
  5. Transfer crackers to a baking sheet (I line mine with parchment).
  6. Bake for 8-10 minutes until golden and crispy! Be careful – there’s a fine line with these between golden brown and overdone – and it only takes seconds to burn!

Notes:

  • Use whatever full-flavoured cheese you have. This batch was made with equal quantities of sharp Cheddar, naturally-smoked Cheddar and Beemster.
  • I prefer to use the pasta maker to roll the dough because it guarantees the dough to be the same thickness throughout the batch. I wouldn’t go thinner than #3 though, really thin crackers will burn very quickly before they crisp up.
  • Change up the flavouring from smoked paprika to granulated garlic, finely ground dehydrated onions, finely ground dehydrated mushrooms, but be careful not to have too large chunks as they will get caught in your pasta maker rollers!

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glutenfreecheezitz_first

There are recipes that convert well into gluten free and this happens to be one of them and they freeze incredibly well too, but be warned, it will be unlikely that you’ll have leftovers to freeze! I rolled this recipe thinner than the glutinated recipe and the result was a crispier, cheese bite. I’ll probably do the same for the glutinated version, as I preferred the crisp texture. Plus, a thinner roll gives you more crackers and who doesn’t love more cheese crackers?

Gluten-free Cheez-itz

A KitchenInspirations Original Recipe

Ingredients:

  • 227 g (about 2 cups) sharp cheddar, grated
  • 45 g (3 tbsp) unsalted butter, room temperature
  • 14 g (1 tbsp) vegetable shortening
  • 1 tsp salt
  • 67 g (1/2 cup) brown rice flour and 67 g (1/2 cup)  white corn flour (not corn starch) or 134 g (1 cup) gluten-free flour
  • 30 mL (2 tbsp) ice water

Directions:

  1. Combine all of the ingredients except the ice water in a bowl of a food processor. Pulse for 2 minutes to cream the mixture together.
  2. Slowly add the ice-water while pulsing. At first, it looks like you might need more water, patience grasshopper, patience, the dough will come together in a moment, continue pulsing until it does.
  3. Preheat oven to 375° F.
  4. Using plastic wrap, roll the dough into two logs about 1.5 inches or 4 cm in diameter. Refrigerate for at least 30 minutes or freeze for 15.
  5. Cut log into 1/2 cm or 1/4 inch thick slices and place on a parchment-lined baking sheet leaving about 2.5 cm or 1 inch between each cracker.
  6. Bake for 10-15 minutes until golden brown and crispy! Be careful – there’s a fine line with these between golden brown and overdone – and it only takes seconds to burn!

Alternative instructions:

  1. Cut dough in half and pat the dough down into a disk, cover with plastic wrap. Refrigerate for at least 30 minutes.
  2. Place disk on parchment paper and put the plastic wrap on top and roll each disc to 2mm or 1/8 inch thickness (this is the perfect thickness).
  3. Using a cookie cutter of your choice, cut into shapes. I found that my 2.5cm square cut the perfect size.
  4. Transfer to a baking sheet (I line mine with parchment).
  5. Bake for 10-15 minutes until golden brown and crispy! Be careful – there’s a fine line with these between golden brown and over done – and it only takes seconds to burn!
  6. Remove to cooling rack to cool.

Notes:

  • If the crackers become a bit soggy after you defrost them, toss them in the oven in a single layer on a baking sheet on low heat for 5-10 minutes to crisp them up.

glutenfreecheezitz

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