Recipes – Sondi Bruner http://www.sondibruner.com freelance writer and holistic nutritionist Thu, 21 Sep 2017 13:00:21 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.11 Blueberry Lavender Dairy-Free Ice Cream http://www.sondibruner.com/2017/09/21/blueberry-lavender-dairy-free-ice-cream/ http://www.sondibruner.com/2017/09/21/blueberry-lavender-dairy-free-ice-cream/#respond 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 […]

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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.

 

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Blueberry Compote + Tips For Stewing Fruit http://www.sondibruner.com/2017/09/07/blueberry-compote-tips-stewing-fruit/ http://www.sondibruner.com/2017/09/07/blueberry-compote-tips-stewing-fruit/#respond 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 […]

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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
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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.

 

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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 […]

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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
 
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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

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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 […]

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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
 
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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

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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 […]

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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
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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

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Savory Baked Breakfast Oatmeal Cups http://www.sondibruner.com/2017/05/31/savory-baked-breakfast-oatmeal-cups/ Wed, 31 May 2017 14:00:58 +0000 http://www.sondibruner.com/?p=7189 This is a sponsored post by Bob’s Red Mill, which means I was compensated for my time to develop this recipe. I vet products carefully to ensure they align with my nutritional values, and only feature brands I genuinely use and enjoy. I was thrilled when Bob’s Red Mill approached me, as my gluten-free pantry was […]

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Savory Baked Oatmeal CupsThis is a sponsored post by Bob’s Red Mill, which means I was compensated for my time to develop this recipe. I vet products carefully to ensure they align with my nutritional values, and only feature brands I genuinely use and enjoy. I was thrilled when Bob’s Red Mill approached me, as my gluten-free pantry was already filled with their flours and grains. As always, any opinions expressed here are my own.

By now, you guys know I’m an enormous fan of savory breakfasts. It’s something I’ve written about numerous times on this blog, and mentioned in a few of my monthly columns for Food Bloggers of Canada. If I was forced to pick a favourite savory breakfast, gluten-free savory oats would definitely be in the top three. But you know what makes savory oatmeal even better? When you can take it to go in convenient palm-sized muffin cups.

This is next-level savory oats, friends. I promise you these savory baked breakfast oatmeal cups are a morning game-changer. In the world of food blogging and recipe development, it can be challenging to create something that is brand-new and unique. As I scoured the internet, I found a glut of sweet breakfast oatmeal cups – banana, apple cinnamon, chocolate chip, raisin nut, carrot cake, berry – but nothing savory. If I’ve missed a cyber pocket of savory breakfast oatmeal cup lovers, then let me know. And please let me join you.

I love this recipe because it’s gluten-free, dairy-free, vegan and most special of all: perfectly portable. I’ve taken the best elements of savory oats (oats, veggies, spices, saltiness) and transformed them into a compact, nutrient-dense package you can eat with your hands. If you’re in morning rush, grab one or two on your way out the door, or if you have a little more time then slather away with tahini, hummus, almond butter, or cashew cream cheese. These would be wonderful as a side ‘biscuit’ to dairy-free soups, chilis and stews, or could be served alongside scrambled tofu or eggs.

What’s the Deal With Gluten-Free and Wheat-Free Oats?

Oats don’t contain gluten proteins, but they are typically grown alongside wheat crops and processed in glutenous facilities, leading to cross-contamination. That’s why it’s important for people with celiac disease or severe gluten intolerance to forgo regular oats and opt for certified gluten-free oats.

While I wouldn’t describe my gluten intolerance as severe, I am sensitive to it. Since I love oats and use them quite a bit, I always purchase certified wheat-free or gluten-free oats. For awhile here in Canada, oats couldn’t legally be labelled ‘gluten-free’ because a small portion of patients with celiac disease still suffered a reaction from eating them, possibly due to another oat protein called avenin. Instead, I bought ‘wheat-free oats’ – which were essentially gluten-free, but couldn’t be described that way.

In 2015, Health Canada revised its guidelines to declare that oats with less than 20 parts per million of gluten can now be labelled gluten-free. I still see products with oats labelled both ways, though I imagine most companies will get on board with the new terminology if they are truly gluten-free. Just double check the labels to ensure there isn’t some other source of gluten in the oat-based product you’re considering, or call the company to check if you don’t see a certified gluten-free icon.

If you live in the United States, this wasn’t an issue so you can keep on keeping’ on with your gluten-free oats!

As with most of my recipes, these savory baked breakfast oatmeal cups are flexible. Instead of Mediterranean spices, try:

  • Chili powder, cayenne or smoked paprika
  • Garlic and onion powder
  • Dried fennel and fenugreek
  • Dried parsley, oregano and basil
  • Dried rosemary and thyme
  • Garlic powder and dill
  • Lemon pepper or dried lemon zest

Feel free to swap out the spinach for another dark leafy green like kale, collard greens, Swiss chard, arugula or mizuna. You can even play around with other veggies like grated carrot, sweet potato, asparagus, or whatever else is hanging out in your fridge. Just remember if you use a wetter vegetable – zucchini, for example – you may need to bake them for longer, or use less of it.

Depending on how you like your oatmeal, you can bake these anywhere from 22-30 minutes; in case it isn’t obvious, the lower range will yield a softer savory breakfast oatmeal cup but not to worry as it will still hold together. I personally found 25 minutes to be my oatmeal cup sweet spot. These freeze amazingly well – just reheat in your toaster oven or let them defrost overnight. And call me crazy, but I enjoyed eating these cold too.

I really hope you give these a try!

Savory Breakfast Baked Oatmeal Cups
 
Prep time
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Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 3 cups gluten-free oats
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 flax eggs or 2 chia eggs (2 tbsp ground flax or chia mixed with 6 tbsp water)
  • 1 cup almond milk
  • ¼ cup tahini
  • 2 tbsp gluten-free tamari
  • 1 medium-sized bell pepper, finely diced (about 1¼ cup)
  • 1 large handful spinach, fine diced (about 1 cup)
  • ½ tsp za'atar, for sprinkling (optional)
Instructions
  1. Mix the oats and spices in a large bowl.
  2. In a separate, medium-sized bowl, mix the flax with the water and let it sit for a few minutes to thicken.
  3. Add the almond milk, tahini and tamari and mix well.
  4. Pour the wet ingredients in the large bowl with the oats and mix.
  5. Fold in the vegetables, ensuring everything is incorporated.
  6. Line a 12-cup muffin tin with liners, or grease them well.
  7. Pack the mixture into the cups, pressing down to pack everything in.
  8. Sprinkle with za'atar, if using.
  9. Baked for 22-25 minutes, until the tops of the muffins are dry and slightly golden. For a drier oatmeal cup, let them go for 30 minutes.

 

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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 […]

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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
 
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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

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Savory Pumpkin, Kale and Almond Scones (Gluten-Free + Vegan) http://www.sondibruner.com/2017/04/25/savory-pumpkin-kale-almond-scones-gluten-free-vegan/ http://www.sondibruner.com/2017/04/25/savory-pumpkin-kale-almond-scones-gluten-free-vegan/#comments Tue, 25 Apr 2017 13:00:55 +0000 http://www.sondibruner.com/?p=7091 It could be said that I have unusual tastes when it comes to food. In fact, it has been said. I don’t mean I’m the type of person who eats adventurously, like the people who will eat intestines and fried grasshoppers. I’m way too much of a scaredy-cat for that. But I am the gal […]

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Pumpkin Kale Scones

It could be said that I have unusual tastes when it comes to food.

In fact, it has been said.

I don’t mean I’m the type of person who eats adventurously, like the people who will eat intestines and fried grasshoppers. I’m way too much of a scaredy-cat for that. But I am the gal who makes curried granola and kale brownies and I would totally put sauerkraut in chia pudding. So if that makes me weird, then so be it.

Isn’t it the oddballs who end up being trendsetters anyway? When I was a kid, I began to spread peanut butter on apples and the whole family thought it was disgusting. But wouldn’t you know that soon enough, everyone started doing it and admitted it was delicious. (To be fair, I didn’t come up with the idea on my own. I read it in a Sweet Valley High book – it was Elizabeth’s midnight snack as she mulled over the tragedy of her stolen diary.)

Anyway, you might want to chalk this recipe up as one of my weird creations – and that’s your right. I’ll tell you though, these savory pumpkin, kale and almond scones are like having kale chips fused into your baked goods. Why not eat kale chips and scones at the same time? Especially when they’re gluten-free, vegan, fibre-rich and antioxidant-powered scones.

You can call it weird. I’ll just call it genius. You’re welcome.

Savory Pumpkin, Kale and Almond Scones (Gluten-Free + Vegan)
 
Prep time
Cook time
Total time
 
gluten-free, dairy-free, vegan, soy-free, egg-free
Author:
Recipe type: Snack
Serves: 8
Ingredients
  • 1¼ cups lightly packed, finely chopped kale (I used 5 stems of lacinato kale)
  • 1 cup brown rice flour, plus 1-2 tbsp more as needed
  • ½ cup sorghum flour
  • ¼ cup millet flour
  • ¼ cup tapioca flour
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 cup pumpkin puree
  • ⅓ cup olive oil
  • ¼ cup applesauce
  • ¼ cup almonds, roughly chopped
Instructions
  1. Preheat the oven to 400 degrees F.
  2. Finely slice and chop your kale and put it in a vegetable steamer. Cook for 1-2 minutes until bright green. Set aside.
  3. Mix the flours, baking soda and salt in a large bowl.
  4. In a small bowl, mix the pumpkin puree, olive oil and applesauce.
  5. Pour the wet ingredients into the dry and mix until it's all incorporated into a smooth dough. Fold in the kale and almonds.
  6. If the dough is too sticky to handle, add another tbsp of flour - but don't add too much. Form the dough into a large ball.
  7. Line a baking sheet with parchment paper and sprinkle with brown rice flour.
  8. Pat the scone dough into a disk about 1 generous inch thick. Cut into 8 pieces, then separate them on the baking sheet.
  9. Bake for 18-20 minutes, until slightly firm and the edges begin to brown.

 

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From Scratch 2017: An E-Cookbook for Charity http://www.sondibruner.com/2017/04/11/scratch-2017-e-cookbook-charity/ Tue, 11 Apr 2017 13:00:04 +0000 http://www.sondibruner.com/?p=7158 From Scratch 2017, a gluten-free, dairy-free + plant-based e-cookbook for charity, is on sale starting today! This cookbook, compiled by the alumni of the Academy of Culinary Nutrition, is the 4th annual edition and I’m so jazzed that you can now get your hands on a copy. I’ve got one of my recipes in there and I […]

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ACN_17-0018_FromScratch2017_640x640

From Scratch 2017, a gluten-free, dairy-free + plant-based e-cookbook for charity, is on sale starting today!

This cookbook, compiled by the alumni of the Academy of Culinary Nutrition, is the 4th annual edition and I’m so jazzed that you can now get your hands on a copy. I’ve got one of my recipes in there and I couldn’t be in better company. There are 47 recipes in the cookbook all designed to support your health.

And the best part?

100% of the proceeds go to charity. 

Not a single cent is diverted to administrative costs, editing or graphic design. All of the money will be donated to Community Food Centres Canada, a non-profit that creates welcoming spaces where people can come together to grow, cook, share and advocate for good food. They offer:

  • Food Access Programs that provide emergency access to healthy food to those in need
  • Food Skills Programs to help participants develop healthy food behaviours and skills
  • Education and Engagement Programs that work to give individuals and communities voice and agency on food and hunger issues

Food security is an issue that is near and dear to my heart. I’ve volunteered for a number of local food organizations that help people improve their access to food and have taught workshops that encourage people to build their culinary skills. I’m honoured to be a part of From Scratch 2017 and I hope you’ll help us meet our fundraising goal of $10,000.

From Scratch 2017 includes:

  • 47 incredible gluten-free and dairy-free recipes
  • Vegan and Paleo options
  • Culinary nutrition tips
  • Instant download upon purchase
  • Pay-what-you-can pricing, starting at $15

———-> Get Your Copy Here! <———-

I love that this cookbook has a pay-what-you-can option, so you can donate whatever amount feels right to you. If you can’t donate, please share this post as you may know someone who is able to.

From Scratch 2017

 

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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 […]

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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.

 

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