Nut-free – Sondi Bruner http://www.sondibruner.com freelance writer and holistic nutritionist Tue, 10 Oct 2017 13:00:54 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.11 Poppyseed Cookies (Mun Kichel) http://www.sondibruner.com/2017/10/10/poppyseed-cookies-mun-kichel/ http://www.sondibruner.com/2017/10/10/poppyseed-cookies-mun-kichel/#respond Tue, 10 Oct 2017 13:00:54 +0000 http://www.sondibruner.com/?p=7320 My great Aunt Mollie was a saint. Loving, generous, kind-hearted, with an endless supply of patience that was much-needed on our side of the family. Every time she’d come to visit us, she’d haul along tins of mandelbrot (Jewish biscotti), pinwheel cookies and mun cookies. I always thought they were called ‘moon cookies’ because they […]

The post Poppyseed Cookies (Mun Kichel) appeared first on Sondi Bruner.

]]>
Poppyseed Cookies (Mun Kichel)

My great Aunt Mollie was a saint. Loving, generous, kind-hearted, with an endless supply of patience that was much-needed on our side of the family. Every time she’d come to visit us, she’d haul along tins of mandelbrot (Jewish biscotti), pinwheel cookies and mun cookies.

I always thought they were called ‘moon cookies’ because they were shaped like the moon and the poppyseeds resembled its craters. Turns out, when I googled to find the recipe as an adult, I learned that ‘mun’ or ‘mohn’ or ‘mon’ is Yiddish for poppy seeds. (Jews tend to spell things in a myriad of ways. Ask your nearest Jew how to spell Chanukah or rugelach or tuchus and you’ll see what I mean.)

Kichel are diamond-shaped cookies made from flour, sugar and eggs. Since I don’t eat those three things anymore, I set out to make gluten-free and vegan poppyseed cookies, or gluten-free and vegan mun kichel. I don’t have any of Aunti Mollie’s recipes to adapt, so I began from scratch.

The result? A thin, light and gently sweetened cookie that is perfect with your favourite cup of tea or dairy-free elixir/latte. They kind of have a shortbread vibe, if you rolled your shortbread out to a few milimeteres and added poppy seeds. So maybe not like shortbread at all, I suppose.

I hope you bake these and enjoy them as much as we did!

Poppyseed Cookies (Mun Kichel)
 
Prep time
Cook time
Total time
 
gluten-free, vegan, soy-free, egg-free, nut-free
Author:
Recipe type: Cookies
Serves: 18 cookies
Ingredients
  • ¼ cup coconut oil, room temperature
  • ¼ cup maple syrup, room temperature
  • ¼ tsp vanilla extract
  • ½ cup brown rice flour
  • ½ cup tapioca flour
  • 1.5 tbsp poppy seeds
Instructions
  1. Cream the coconut oil, maple syrup and vanilla with a fork until blended in a medium-sized bowl.
  2. In a separate small bowl, mix the flours and poppyseeds.
  3. Add the dry mix to the wet and blend with a fork until it comes together. Let the dough rest for 10 minutes.
  4. Preheat the oven to 350 degrees.
  5. Roll out the dough between 2 sheets of parchment to about 2-3 mm thick. Use a cookie cutter to cut out the cookies - I used a cutter that was 2.5 inches in diameter.
  6. Carefully transfer the cookies to a parchment-lined baking sheet.
  7. Reroll the scraps and cut again. If the coconut oil has warmed up too much, pop the dough in the freezer for a minute or two.
  8. Bake the cookies for 8-9 minutes, until just barely golden.

 

The post Poppyseed Cookies (Mun Kichel) appeared first on Sondi Bruner.

]]>
http://www.sondibruner.com/2017/10/10/poppyseed-cookies-mun-kichel/feed/ 0
Blueberry Lavender Dairy-Free Ice Cream http://www.sondibruner.com/2017/09/21/blueberry-lavender-dairy-free-ice-cream/ Thu, 21 Sep 2017 13:00:21 +0000 http://www.sondibruner.com/?p=7285 During the summer we vacationed on Salt Spring Island, a small heavenly oasis in British Columbia’s Southern Gulf Islands. There isn’t a single traffic light on the island and the roads are dotted with farm stands where you pay for produce based on the honour system. While we’ve visited twice before, we’ve never been during the […]

The post Blueberry Lavender Dairy-Free Ice Cream appeared first on Sondi Bruner.

]]>
Blueberry Lavender Dairy-free Ice Cream

During the summer we vacationed on Salt Spring Island, a small heavenly oasis in British Columbia’s Southern Gulf Islands. There isn’t a single traffic light on the island and the roads are dotted with farm stands where you pay for produce based on the honour system. While we’ve visited twice before, we’ve never been during the peak of summer and there were three main things we noticed:

  1. Deer jump into the road like gangbusters.
  2. Wild blackberries are everywhere. Everywhere. We plucked them off during hikes and enticed the dog with them as ‘treats’.
  3. A new lavender farm opened since last year.

If you ever need a pick-me-up, visit a lavender farm on a sunny day. We were blessed to receive a full behind-the-scenes tour of how essential oils are made, and a detailed walk-through of how each product was carefully formulated. I walked away with some organic lavender essential oil, a beautiful aromatherapy bracelet and perfume. Perfume! I rarely buy perfume, but I couldn’t help myself.

You’re probably accustomed to seeing lavender (or smelling lavender, I should say) in beauty care and aromatherapy products. Lavender is calming to the nervous system and has anti-inflammatory properties, and of course the scent is so sweet and floral. I love using lavender essential oil in my diffuser of course, but it’s also amazing in a culinary context.

You can use lavender essential oil in:

  • Teas
  • Baked goods – breads, cookies, gluten-free doughnuts, cakes, etc.
  • Infused honey or sea salt
  • Homemade chocolate
  • This amazing dairy-free ice cream

The key is buying food-grade lavender essential oil. Not all lavender is safe for internal use – so be sure to choose carefully. Here is a great guide to buying essential oils.

For this recipe, I drew upon my homemade blueberry compote. If you don’t have any on hand, you can toss in fresh blueberries or your favourite blueberry jam. You may also need to experiment with how much oil you add, as every brand of oil will likely have a different strength. Start off with fewer drops, and add more if you need to.

Blueberry Lavender Dairy-Free Ice Cream
 
Prep time
Total time
 
gluten-free, dairy-free, vegan, soy-free, egg-free, nut-free, five ingredients or less
Author:
Recipe type: Ice Cream
Serves: 2.75 cups
Ingredients
  • 1 14-oz coconut milk, or 2 cups homemade
  • ¼ cup maple syrup
  • 1 tsp vanilla extract
  • 3 drops lavender essential oil
  • ¾ cupblueberry compote
Instructions
  1. Whisk the coconut milk, maple syrup, vanilla and lavender. Taste and add more lavender if desired.
  2. Freeze according to your ice cream maker's instructions. During the last five minutes of churning, add in the compote.
  3. If you don't have an ice cream maker, blend all ingredients together and freeze.

 

The post Blueberry Lavender Dairy-Free Ice Cream appeared first on Sondi Bruner.

]]>
Blueberry Compote + Tips For Stewing Fruit http://www.sondibruner.com/2017/09/07/blueberry-compote-tips-stewing-fruit/ Thu, 07 Sep 2017 13:00:59 +0000 http://www.sondibruner.com/?p=7266 I haven’t posted a new recipe in over two months but I have a good reason: it’s tough to blog about food when you’re not eating very much of it. I’ve mainly been subsisting on broth, green juice, soup, dairy-free elixirs, low-fibre smoothies and stewed fruit like this recipe for blueberry compote. The reason? Another bowel […]

The post Blueberry Compote + Tips For Stewing Fruit appeared first on Sondi Bruner.

]]>
Blueberry Compote + Tips for Stewing Fruit

I haven’t posted a new recipe in over two months but I have a good reason: it’s tough to blog about food when you’re not eating very much of it. I’ve mainly been subsisting on broth, green juice, soup, dairy-free elixirs, low-fibre smoothies and stewed fruit like this recipe for blueberry compote.

The reason? Another bowel obstruction. A severe one. In July, I went to the local emergency room for what I thought was a typical bowel obstruction. I assumed that the ER would give me some pain meds and fluids for a few hours, then send me home.

Instead, I had a CT scan in the middle of the night and in the morning the surgical staff informed me that my small intestine was 100% blocked and I needed surgery ASAP. Every single obstruction I’ve ever had has passed on its own, but the surgeon said this wasn’t an issue of food getting stuck; it was a buildup of scar tissue that had completely blocked my gut. It wasn’t going to go away without surgical intervention.

When I had surgery in 2003, it was planned months in advance and I was terrified. The thought of another surgery – even if it was warranted – sent me into sheer panic mode. I would do anything to avoid going under the knife again. (I am convinced, however irrationally, that if I have surgery I won’t make it off the table.)

The surgeons wanted to review my CT scan in more detail and track down my latest MRI, which was taken this spring. It showed I had multiple spots with scar tissue and strictures (narrowed bowels), but nothing that required surgery. In fact, the MRI showed a great improvement in inflammation compared to the year before. So how had things deteriorated so quickly?

After a closer look at my scan, the surgeons realized that my bowels were mostly blocked, not entirely blocked. They decided to admit me and monitor the situation. I continued to get better, and later in the day the hospital gastroenterologists arrived and gauged that surgery was likely unnecessary, and suggested they take more x-rays the next morning. Sometimes, they said, images during an acute flare look worse than they actually are.

The x-rays showed that the obstruction had totally resolved on its own.

What a glorious relief.

And then I got shingles.

The stress of the obstruction, combined with my latest drug infusion (which I had the morning of the obstruction), likely caused the shingles to emerge while I was in the hospital (I stayed there for four days). I am fortunate because for me, shingles wasn’t the nightmare I’ve heard it can be. The doctors had started me on a couple of antibiotics in preparation for surgery, and these had some anti-inflammatory effects right away. Don’t get me wrong: the shingles was uncomfortable, but not unbearable.

And so I’ve been spending much of my summer on the couch watching Netflix with the dog. Resting, recuperating and healing. These kinds of flares often require more time to heal emotionally than physically, but in this case I truly needed the physical rest.

Eating has been difficult, not only from a lack of appetite but also due to fear that anything can get stuck at anytime. Hence the soft and liquidy diet.

Blueberries for blueberry compote

Summer is the best season for fruit and I definitely didn’t want to miss out! That’s why I’ve been experimenting with stewing fruit and let me tell you, it’s absolutely delicious.

Here is what I’ve learned during my Summer of Stewing Fruit.

Tips for Stewing Fruit

Berries

  • I haven’t stewed a ton of fruit other than blueberries due to the seeds, but the process is basically the same no matter the berry. Throw your berries in the pot on medium heat, then lower and cover. Cook for 8-10 minutes until soft.
  • The berries will release liquid as they cook, so don’t add too much extra. Stewed fruit will thicken as it cools as well – but if it’s too thin then add some arrowroot, chia or flax.
  • Mash up the fruit, or not.

Small Stone Fruits

  • Blanch the fruit in boiling water for a minute or two. Don’t let them go for too long or they will turn into a mealy mush.
  • Drain and allow them to cool.
  • Slip off the skins and mash, dice or slice.

Large Stone Fruits

  • Cut them in half and remove the pits.
  • Boil for 5-8 minutes, until you see the skin begin to pucker and peel.
  • Drain and allow them to cool.
  • Slip off the skins and mash, dice or slice.

Fall Fruits

  • Dice into small pieces and add to a pot (no need to bother peeling them, unless they aren’t organic). You’ll probably need a few tbsp of water.
  • Simmer over low heat for 8-12 minutes, or until soft.
  • Mash or puree into applesauce (or pear-plesauce?)

How to Flavour Stewed Fruit

Depending on the sweetness of the fruit, you may not need to add any extra natural sweeteners. Most of the time, I don’t add anything. If I need to add sugar, I use coconut sugar so I don’t add more liquid to the mix.

For pizazz, add extra flavours such as:

  • citrus zest (lemon, lime, orange, grapefruit)
  • citrus juice
  • ginger slices (remove after cooking)
  • cinnamon
  • nutmeg
  • cloves
  • rosemary
  • sea salt
  • peppermint
  • lavender

How to Serve Stewed Fruit

You can eat stewed fruit:

  • On its own
  • With coconut yogurt or other dairy-free yogurt
  • With cashew cream or coconut whipped cream
  • Spread on toast or crackers, just like jam
  • With granola and nut milk
  • Folded into ice cream or popsicles
  • Incorporate it into baked goods
  • As a topping for ice cream or breakfast porridge

I’ve been making this blueberry compote recipe almost every week and it’s versatile and stupidly easy. My fave is to pair it with coconut yogurt and hemp seeds – amazing.

Blueberry Compote
 
Prep time
Cook time
Total time
 
gluten-free, dairy-free, vegan, soy-free, egg-free, nut-free, sugar-free
Author:
Serves: 1¼ cups
Ingredients
  • 2 cups fresh blueberries
Instructions
  1. Rinse the blueberries and put them in a pot.
  2. Turn the heat to medium and 'saute' the blueberries for a minute. Turn the heat down, cover the pot, and let it simmer for 8-10. Stir occasionally.
  3. Mash the berries gently with a fork or potato masher. Or you can skip this step, depending on your preference.
  4. Taste and add sweetener if necessary.
  5. Let cool and store in the fridge.

 

The post Blueberry Compote + Tips For Stewing Fruit appeared first on Sondi Bruner.

]]>
Salted Dark Chocolate Sunbutter 3-Ingredient Cookies http://www.sondibruner.com/2017/07/04/3-ingredient-salted-dark-chocolate-sunbutter-cookies/ http://www.sondibruner.com/2017/07/04/3-ingredient-salted-dark-chocolate-sunbutter-cookies/#comments Tue, 04 Jul 2017 13:00:58 +0000 http://www.sondibruner.com/?p=7235 You’ve probably seen recipes for 3-ingredient cookies floating around the internet. I even posted one many years ago, back in the days when I ate eggs and white sugar and peanut butter like it was going out of style. It’s a simple recipe: equal parts sugar and nut butter plus one egg. And you know what I […]

The post Salted Dark Chocolate Sunbutter 3-Ingredient Cookies appeared first on Sondi Bruner.

]]>
3 Ingredient Cookies - Salted Dark Chocolate Sunbutter

You’ve probably seen recipes for 3-ingredient cookies floating around the internet. I even posted one many years ago, back in the days when I ate eggs and white sugar and peanut butter like it was going out of style. It’s a simple recipe: equal parts sugar and nut butter plus one egg. And you know what I just realized? It’s possible to make it vegan and nut-free.

When I fell in love with this salted dark chocolate sunflower seed butter, I knew it would provide amazing flavour to any gluten-free baked good I set my sights on. And I was right. (My husband will tell you I usually am. I also tell him I usually am, too.)

These salted dark chocolate sunbutter 3-ingredient cookies have a long title, but they are incredibly simple to make. You can have a craving for cookies and literally be satisfying that craving 20 minutes later. Aside from being ridiculously easy, they are: gluten-free, dairy-free, vegan, refined sugar-free, nut-free, soy-free, egg-free and Paleo. They basically cover most of the allergen-friendly bases (except if you’re allergic to sunflower seeds), so they’re great for lunch boxes and kid-friendly events.

These cookies are thin, chewy and fudgy and you will not regret making them. Double the batch for more cookies, or jazz them up with chocolate chips, cinnamon, shredded coconut, raisins (if you’re not a raisin hater) or other dried fruit.

Go forth and make cookies!

Salted Dark Chocolate 3 Ingredient Cookies

4.0 from 1 reviews
3-Ingredient Salted Dark Chocolate Sunbutter Cookies
 
Prep time
Cook time
Total time
 
Author:
Serves: 8 cookies
Ingredients
  • 1 tbsp ground flax mixed with 4 tbsp warm water
  • ½ cup coconut sugar
  • ½ cup dark chocolate sunflower seed butter
Instructions
  1. Preheat the oven to 350 degrees F.
  2. In a small bowl, whisk the ground flax and water and set aside for a few minutes.
  3. In a medium-sized bowl, mix the coconut sugar and sunbutter. Add in the flax egg. Mix until everything is well incorporated (the batter should be thick and sticky).
  4. Line a baking sheet with parchment.
  5. Scoop a generous tablespoon of batter onto the baking sheet (I used a small scoop). Place the cookies at least 3 inches apart as they will spread quite a bit.
  6. Bake for 12 minutes.

 

Academy of Culinary Nutrition Open House

The post Salted Dark Chocolate Sunbutter 3-Ingredient Cookies appeared first on Sondi Bruner.

]]>
http://www.sondibruner.com/2017/07/04/3-ingredient-salted-dark-chocolate-sunbutter-cookies/feed/ 3
Salted Dark Chocolate Sunflower Seed Butter http://www.sondibruner.com/2017/06/27/salted-dark-chocolate-sunflower-seed-butter/ http://www.sondibruner.com/2017/06/27/salted-dark-chocolate-sunflower-seed-butter/#comments Tue, 27 Jun 2017 14:00:14 +0000 http://www.sondibruner.com/?p=7232 This ain’t nutella. It’s not even close – for a delicious version that is, check out this decadent chocolate spread (and it’s nut-free to boot!). I hope you’re still with me, because if you are you will be rewarded with a luxurious pleasure. I’ve long been a fan of sunflower seed butter (sunbutter), so much […]

The post Salted Dark Chocolate Sunflower Seed Butter appeared first on Sondi Bruner.

]]>
Salted Dark Chocolate Sunflower Seed Butter

This ain’t nutella.

It’s not even close – for a delicious version that is, check out this decadent chocolate spread (and it’s nut-free to boot!).

I hope you’re still with me, because if you are you will be rewarded with a luxurious pleasure. I’ve long been a fan of sunflower seed butter (sunbutter), so much so that I devoted an entire week to it a few years back. When you combine it with dark chocolate, you end up with a grown-up rendition of ‘nutella’; a version that pays its bills on time and drinks robust wine and keeps houseplants alive.

The palate experience of this salted dark chocolate sunflower seed butter goes like this:

  1. The strong, almost peanut-like flavour of sunbutter.
  2. The dark, bitter notes of dark chocolate.
  3. The hit of salt.

Given the order of the flavour adventure, perhaps I should be calling this Sunflower Seed Butter Dark Chocolate Salt, but that doesn’t make much sense or have the same ring, you know?

I used 85% dark chocolate in this recipe, though you could use anywhere from 60% – 100%. Anything above 80% isn’t going to be very sweet, which I am totally OK with. If you’re not, feel free to add some maple syrup, raw honey or your favourite natural sweetener.

This recipe is great for spreading on gluten-free toast or crackers and is absolutely amazing in dairy-free elixirs. Hot water, salted dark chocolate sunflower seed butter, cacao powder, coconut oil, honey and hemp seeds – it’s basically like thick drinking chocolate.

I also used it to make 3-ingredient cookies. But you’ll have to stay tuned for that recipe. :)

Salted Dark Chocolate Sunflower Seed Butter
 
Prep time
Cook time
Total time
 
Author:
Serves: 2 cups
Ingredients
  • 3 cups sunflower seeds, roasted or raw
  • 2 oz dark chocolate, melted (about 2 generous tablespoons, or about half of a 85 g bar)
  • ¼ - ½ tsp salt (I used the full ½ tsp cause that's how I roll now)
Instructions
  1. Add your sunflower seeds to a food processor and blend until smooth and creamy.
  2. Melt the dark chocolate and add it to the food processor, along with the ¼ salt. Blend again to incorporate.
  3. Taste, and add more salt or sweetener if necessary.

Academy of Culinary Nutrition Open House

The post Salted Dark Chocolate Sunflower Seed Butter appeared first on Sondi Bruner.

]]>
http://www.sondibruner.com/2017/06/27/salted-dark-chocolate-sunflower-seed-butter/feed/ 2
Mixed Berry Coconut Ice Cream http://www.sondibruner.com/2017/06/13/mixed-berry-coconut-ice-cream/ Tue, 13 Jun 2017 17:06:19 +0000 http://www.sondibruner.com/?p=7221 Way back in January, when I decided to eliminate sugar for a month, I bought a 2-kilogram bag of mixed berries. I thought, ‘Berries are naturally sweet. I’ll have more smoothies!’ You know what dampens the desire for smoothies? Freezing temperatures, snow and ice, and then rain until the end of May. And so, those berries […]

The post Mixed Berry Coconut Ice Cream appeared first on Sondi Bruner.

]]>
Mixed Berry Coconut Ice Cream

Way back in January, when I decided to eliminate sugar for a month, I bought a 2-kilogram bag of mixed berries. I thought, ‘Berries are naturally sweet. I’ll have more smoothies!’

You know what dampens the desire for smoothies? Freezing temperatures, snow and ice, and then rain until the end of May. And so, those berries sat lonely in the freezer until the weather finally warmed up. I’ve been making my way through that bag of berries like a champ, making smoothies, fruit crumbles (or crisps or buckles or whatever you want to call them) and finally we’re now in ice cream territory.

Two years ago I spent the summer posting dairy-free ice cream recipes on Ice Cream Fridays. Not a single recipe included fruit, as I firmly believe that fruit and ice cream are a ‘never the twain shall meet’ situation. Ice cream is for mint and vegan caramel and chocolate chips and nuts. End of story.

However, when you have a two kilogram bag of berries collecting freezer burn, the story sometimes needs to be rewritten.

This dairy-free mixed berry coconut ice cream is basically a glorified smoothie recipe – depending on the sweetness of your berries, you may not need to add any sweetener at all. I added a little bit just to make it feel like more of a treat and less of a smoothie. You can also amp up the treat vibes by:

Mixed Berry Coconut Ice Cream

Mixed Berry Coconut Ice Cream
 
Prep time
Total time
 
Gluten-free, dairy-free, soy-free, egg-free, nut-free
Author:
Recipe type: Ice Cream
Serves: 8 servings
Ingredients
  • 3 cups mixed berries, frozen or fresh
  • 1 14-oz coconut milk (about 2 cups)
  • ¼ tsp cinnamon
  • 2 tbsp maple syrup, or to taste
Instructions
  1. Blend the berries, coconut milk and cinnamon. Taste the mixture, and decide if you want to add sweetener.
  2. If adding sweetener, add to the mixture and blend again.
  3. Freeze according to your ice cream maker's instructions, or freeze in a container.

P.S. – Want to watch some free cooking classes? Learn how to make some fun new recipes during this free mini-training.

The Culinary Nutrition Expert Program

The post Mixed Berry Coconut Ice Cream appeared first on Sondi Bruner.

]]>
Edamame + Roasted Garlic Spread http://www.sondibruner.com/2017/05/16/edamame-roasted-garlic-spread/ Tue, 16 May 2017 14:00:59 +0000 http://www.sondibruner.com/?p=7185 I’m reluctant to complain about the weather, but I’m going to do it anyway. After the icy winter we had here in Vancouver where the sidewalks and roads were literal skating rinks (but not fun ones – they were dangerous!), I promised I would never gripe about rain. Of course, if you consider weather conversations meaningless […]

The post Edamame + Roasted Garlic Spread appeared first on Sondi Bruner.

]]>
Edamame + Roasted Garlic Dip

I’m reluctant to complain about the weather, but I’m going to do it anyway. After the icy winter we had here in Vancouver where the sidewalks and roads were literal skating rinks (but not fun ones – they were dangerous!), I promised I would never gripe about rain.

Of course, if you consider weather conversations meaningless small talk for people who have nothing else interesting to say, then feel free to skip on down to the recipe (plus, in this case you’re not entirely inaccurate – these days I’m a hermit).

So the weather. It’s mid-May and I’m still wearing my winter jacket and boots, along with hats and gloves during early morning walks with the dog. It’s dark. It’s grey. It’s gloomy. During the last week or two, the rains have been downright torrential. While it rains a lot here, it’s usually a constant light rain or drizzle – not the kind of rain where you feel like you’re in a car wash.

Since I spend two hours a day walking a dog who is happy to be outside no matter the weather, walking in the rain hasn’t been fun. I’m ready for some sunshine!

The one bright spot among the raindrops is everything is incredibly lush and green. I can almost pretend I’m in Scotland or Ireland (er, or how I imagine these places would look and feel from watching shows like Outlander and Vikings).

I thought I’d celebrate Spring with a bright green edamame dip that makes me feel like sunshine inside even when it’s raining. This simple, flavourful dip is easy to blend together and is perfect for spreading on veggies, crackers, chips and gluten-free bread, or you can thin it a bit and use it as a sauce.

I love the flavour of roasted garlic and while many people roast the bulbs whole, I take a different approach. I often find that with a whole bulb, I’m not able to squeeze all of the garlicky goodness out and end up with half the bulb on my hands in a sticky mess. Is that just me? Or can you relate?

Anyway, instead of roasting garlic bulbs, I like to peel the cloves, drizzle them in olive oil and wrap them in foil. I use my toaster oven to roast them instead of heating up the entire oven, and it’s much speedier than roasting the whole bulb – the cloves are nice and soft within 15-20 minutes.

Depending on the consistency you love, you can blend this until it’s super smooth, or leave it a little bit chunky. I opted for the latter, but it’s dealer’s choice.

Edamame + Roasted Garlic Spread
 
Prep time
Cook time
Total time
 
gluten-free, dairy-free, egg-free, nut-free, sugar-free, vegan
Author:
Recipe type: Spread
Serves: 1.5 cups
Ingredients
  • 2 cups frozen shelled edamame (I use organic, non-GMO)
  • 4 cloves of garlic, roasted
  • Half a large lemon, juice
  • 2 tbsp olive oil
  • ¼ tsp salt, or to taste
Instructions
  1. In a vegetable steamer, steam the edamame until tender (about 3-5 minutes). Allow them to cool slightly.
  2. Add all ingredients to a food processor or blender and blend until smooth (or leave it chunky). Taste and adjust seasonings.
  3. If you'd like it smoother, add more water or oil.

The Culinary Nutrition Expert Program

The post Edamame + Roasted Garlic Spread appeared first on Sondi Bruner.

]]>
Quinoa + Lentil Breakfast Hash http://www.sondibruner.com/2017/03/22/quinoa-lentil-breakfast-hash/ Wed, 22 Mar 2017 13:00:34 +0000 http://www.sondibruner.com/?p=7135 Do I have to tell you I’m a fan of savory breakfasts? Cause I’m pretty sure I’ve already mentioned it oh, only a few times – and you’re probably sick of hearing it. Sometimes people tell you stuff over and over and you’ve just got to smile and nod. Like when my Grandma used to tell me every […]

The post Quinoa + Lentil Breakfast Hash appeared first on Sondi Bruner.

]]>
Quinoa + Lentil Breakfast Hash

Do I have to tell you I’m a fan of savory breakfasts? Cause I’m pretty sure I’ve already mentioned it oh, only a few times – and you’re probably sick of hearing it. Sometimes people tell you stuff over and over and you’ve just got to smile and nod. Like when my Grandma used to tell me every time she saw me: “You should get rid of that thing on your lip.” (She meant the mole in the centre of my bottom lip. If you’ve never noticed it, zoom in on my face. As you can see, 37 years later, it’s still there.)

In case you’re on the fence about eating things like quinoa and lentils and veggies for breakfast, consider:

  • They’re super rich in protein and fibre, which is great for digestion, cholesterol and keeping our blood sugar levels balanced
  • They’re high in vitamins and minerals, like the energy-boosting B vitamins and iron
  • If you’ll eat an omelette or an eggy breakfast sandwich, why not a savory porridge?
  • Um, this is delicious!

This recipe is incredibly flexible and you can use any veggies that you’d like. Greens, mushrooms, sweet potatoes, parsnips, carrots, asparagus – collect what you’ve got in the fridge and go for it. To help breakfast come together more quickly, you can roast a pile of veggies ahead of time on the weekend and then warm them up in the pot during the last 5 minutes of cooking. And if you’ve got vegetable broth or bone broth on hand, you can use that instead of water to amp up the flavour.

If you’re looking for a satiating and delicious way to start the day, give this breakfast hash a try. If your morning appetite is more ravenous than mine (my appetite in general tends to run on the lighter side), feel free to double the amounts listed below.

Happy savory breakfasting!

High-Protein Breakfast Hash
 
Prep time
Cook time
Total time
 
gluten-free, dairy-free, vegan, soy-free, nut-free
Author:
Recipe type: Breakfast
Serves: 2 servings
Ingredients
  • 1 delicata squash, halved, de-seeded and cut into half moons
  • 1 bell pepper, de-seeded and chopped into large pieces
  • 1 tbsp olive oil
  • ¼ cup quinoa
  • ¼ cup red lentils
  • 1¼ - 1½ cups water
  • ¼ tsp salt
  • Handful of chopped parsley
Instructions
  1. Preheat the oven to 375 degrees F.
  2. Toss the squash and bell pepper in the olive oil and spread onto a baking sheet lined with a silpat or parchment paper. Stick the pan in the oven to roast for 30-35 minutes.
  3. While the veggies are roasting, make your quinoa and lentils. Rinse them both in a fine mesh sieve and drain.
  4. In a small pot, bring 1¼ cups water to a boil. Add the quinoa and lentils. Lower the heat to a simmer, cover, and let it cook for 20 minutes, stirring occasionally. Add an extra ¼ cup of water if needed - it depends on how broken down you want your porridge to be.
  5. Stir the parlsey and salt into the quinoa-lentil mixture.
  6. When the veggies are done, divide the quinoa and lentils between two bowls and top with veggies.

 

The post Quinoa + Lentil Breakfast Hash appeared first on Sondi Bruner.

]]>
Golden Turmeric Rice with Raisins http://www.sondibruner.com/2017/01/31/golden-turmeric-rice-raisins/ Tue, 31 Jan 2017 14:00:29 +0000 http://www.sondibruner.com/?p=7072 Why is it that everyone loves grapes, but hates raisins? Think about it. I’ve never seen a plump red grape languishing on a fruit platter, and the wine industry is certainly thriving. But if a raisin-hater mistakes a raisin for a chocolate chip in a baked good? This happens: It might not surprise you to learn […]

The post Golden Turmeric Rice with Raisins appeared first on Sondi Bruner.

]]>
Turmeric Rice with Raisins

Why is it that everyone loves grapes, but hates raisins?

Think about it. I’ve never seen a plump red grape languishing on a fruit platter, and the wine industry is certainly thriving. But if a raisin-hater mistakes a raisin for a chocolate chip in a baked good?

This happens:

It might not surprise you to learn that I adore raisins, given my Grandma-like status as a prune lover. I think raisins are akin to prunes – they’re sweet, chewy dried fruit that are delicious to eat on their own but also work well in a variety of recipes (for more about how to use dried fruit in your cooking, check out this post).

I’ve been adding turmeric to everything lately and I just can’t seem to get enough of this potent anti-inflammatory spice. In this recipe, turmeric’s bitterness is countered perfectly with the sweet pop of raisins, and of course the colour is so bright and beautiful.

Making golden turmeric rice is virtually effortless and if you can’t stand raisins, you can easily substitute with cranberries or apricots, or leave the dried fruit out entirely and garnish with your favourite herbs.

So, what do you think – why does everyone despise raisins? Are you a raisin lover or hater?

Golden Turmeric Rice with Raisins
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • 2 cups water
  • 1 cup short grain brown rice
  • 1 tsp turmeric
  • ½ tsp salt
  • ½ cup raisins, chopped into smaller pieces
Instructions
  1. Rinse the brown rice in a fine mesh strainer.
  2. Bring 2 cups of water to a boil. Add the brown rice, turmeric and salt.
  3. Lower the heat, cover and cook until tender, about 30-35 minutes. It may take longer depending on the type of brown rice you use.
  4. Chop up the raisins into smaller pieces.
  5. When the rice is done, stir in the raisins.

 

The post Golden Turmeric Rice with Raisins appeared first on Sondi Bruner.

]]>
Vegan Butternut Squash Crumble http://www.sondibruner.com/2017/01/05/vegan-butternut-squash-crumble/ http://www.sondibruner.com/2017/01/05/vegan-butternut-squash-crumble/#comments Thu, 05 Jan 2017 14:00:39 +0000 http://www.sondibruner.com/?p=7074 I love a good fruit crumble (or crisp) as much as the next gal, but a savory ‘crumble’ with veggies? This is not something I ever would’ve imagined creating when I began this blog seven years ago – but this vegan butternut squash crumble is the tastiest dish I’ve made all year. I know, I know. We’re […]

The post Vegan Butternut Squash Crumble appeared first on Sondi Bruner.

]]>
Vegan Butternut Squash Crumble

I love a good fruit crumble (or crisp) as much as the next gal, but a savory ‘crumble’ with veggies? This is not something I ever would’ve imagined creating when I began this blog seven years ago – but this vegan butternut squash crumble is the tastiest dish I’ve made all year.

I know, I know. We’re only 5 days into 2017. I’ll revise: this vegan butternut squash crumble is one of the tastiest new dishes I’ve made during the last year – 2016 included.

Imagine, if you will, the soft, creamy texture of butternut squash, the aromatic sweetness of onions and the hint of earthy herbs paired with a crunchy oat ‘n seed topping. It’s a simple dish and was so unexpectedly tasty that I returned to the kitchen for a second serving before I’d even finished the first.

This recipe is hearty enough to be a main dish and pairs well with some steamed veg or a side salad (if you’re the type of person who is into salads; if you’re not – like me – this simple salad may change your mind). If you’d like to amp up the protein, you could easily throw some cooked beans into the base too.

A quick note before I leave this dish in your capable hands: I added the herbs at the beginning (in step 2 below) and this gave the base a slightly greenish tinge. The colour didn’t bother me in the slightest, but if you have a hunch your family members will recoil at a vaguely green-yellow cream, add in your herbs at the end of step 3.

Speaking of herbs, please experiment with the ones you love in here. Parsley, basil, cumin, coriander, cayenne, paprika, turmeric, fenugreek – give ’em al a whirl (but not all at once!).

Happy 2017! What’s the best thing you’ve eaten all year?

4.0 from 1 reviews
Vegan Butternut Squash Crumble
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main Dish or Side Dish
Serves: 6 servings
Ingredients
For the base
  • 1 tbsp coconut oil
  • ½ an onion, chopped (about 1 cup)
  • 2 tbsp tapioca starch
  • 1 cup vegetable broth
  • ¾ cup coconut milk
  • 1 tsp salt
  • ½ tsp dried sage
  • ½ tsp dried thyme
  • 1 2lb butternut squash, peeled and chopped into ½ inch cubes (about 4 cups)
For the topping
  • ¾ cup gluten-free rolled oats
  • ¾ cup sunflower seeds
  • 2 tbsp coconut oil
Instructions
To make the base:
  1. Heat the coconut oil in a large pot over medium heat. Add the onion and saute for 5 minutes, until softened.
  2. Sprinkle the tapioca starch over the onions and stir. Add the broth, coconut milk, salt and herbs. Cook for another minute. It should thicken up quickly. Add the butternut squash and ensure it's all coated in the sauce.
  3. Turn the heat to low and cook for 15 minutes, stirring every 5 minutes to make sure nothing is sticking to the bottom of the pan. The squash should be 'al dente', but will finish cooking in the oven.
To make the topping:
  1. Mix the oats and sunflower seeds together.
  2. Remove ½ cup of the mixture and grind in a spice grinder or blender until it becomes a rough meal. Mix it back in with the rest of the oats and seeds. (You can skip this part if you feel like it!).
  3. Add the coconut oil and mix well until the topping is crumbly. You will definitely need to use your hands!
Putting it all together:
  1. Preheat the oven to 400 degrees F.
  2. Put the squash mixture into a large baking dish. You'll need something that is around 9 inches wide. I used an oblong dish.
  3. Spread the topping over the squash.
  4. Bake for 15-20 minutes until golden and bubbly.

 

The post Vegan Butternut Squash Crumble appeared first on Sondi Bruner.

]]>
http://www.sondibruner.com/2017/01/05/vegan-butternut-squash-crumble/feed/ 2