I’ve had an ongoing love affair with Australia since I was a child. (I wrote a bit more about it in this post). From the charming accent of the locals, to the stellar weather, to some of my favorite actors, to the amazing food, that country resonates with me on a deep level, and I know I’ll make it there some day.
While Australians have become well known in recent years, it’s not been because of their gluten-free desserts (though I think that the famous Pavlova happens to be sans gluten!). Nevertheless, there is one Australian dessert that has intrigued me more than all the others, ever since I first read about it: the “slice”–the Aussie version of the North American “bar” or “square.”
I devised this Chocolate Caramel Slice as my own tribute to the classic from Down Under. It’s easy to make, great for an outdoor gathering like a picnic or BBQ–or any gathering, really. Head over to the Attune Foods blog to see the recipe, and get a taste of this Aussie sweet treat.
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[Sometimes, you just want a dish that's quick and easy--no fuss. I've decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so simple to make that no recipe is required. Here's today's "Flash in the Pan." (For other FitP recipes, see "Categories" at right).]
Some people love surprises. Me, I’m not a big fan of the unexpected. Well, let me rephrase that: I’m not a big fan of the unexpected when I’m the one being surprised. If someone else, on the other hand, is treated to an unforeseen birthday party, or engagement ring, or earwig, well, then, I just lurve surprises!
Case in point: some of you will recall my snowbound trail-walk with the Girls a couple of weeks ago, which I reported on Facebook. It was the afternoon following (yet another) snowstorm**, and I’d spent the requisite 27 minutes bundling myself in layers as protection from the cold: two pairs of socks; long underwear topped with thick corduroy pants; cotton undershirt under cotton turtleneck, under fleece-lined sweater. On top of that, I added a pair of thick rubber galoshes, a padded ski jacket, a pair of thin gloves underneath a pair of thick gloves, a fleece hat topped with earmuffs for good measure, and my hood. Oh, and let’s not forget my sunglasses, huge contraptions that I wear over my regular glasses (really).
Looking like some bizarre Alaskan zombie, I somehow managed to ease myself out of the car and waddle my way along the trail, which was still blanketed in pristine snow that had clearly not been trod by anyone else that day.
The Girls always love these walks, so I’m happy to provide them. Besides, it’s kind of fun to watch Chaser scampering and leaping, bunny-like, through the snow whenever she’s off-leash. On that day, however, she was doing something different: not just leaping and prancing, but diving face-first into the snow, burying her entire head in it, over and over, at 2-foot (3/4-meter) intervals. Then she’d surface, nose covered in powder, sniffing the air as if a steak were sizzling nearby. What was up with that? I couldn’t help but laugh as I recalled a documentary the HH had been watching a few nights earlier about foxes, who thrust their snouts into the snow in order to seize their prey. How funny, I thought. Tee hee hee. . .
And then, it happened. Chaser dove head-first into the snow and came up with. . . a mouse! A LIVE MOUSE.
IN. HER. MOUTH!!
What followed could have come straight out of a National Lampoon vacation movie. I started shrieking like a banshee: “Drop it! Drop it! DROP ITTTTTT!!!!” as I sprinted (well, more like shuffled, zombie-like) through the snow toward her, arms flailing like a flag in a hurricane. And, to her credit, she did drop it.
The mouse stumbled across the path (by this time a bit wobbly), aiming to scoot back into its burrow. By now Elsie had figured out something was afoot, and came charging; she too, grabbed the tiny rodent in her muzzle and held it aloft for me to admire, the mouse’s feet and tail flapping uncontrollably. And again, my horrified shrieking, “DROP IT!!!” as I leapt to grab The Girls’ collars and prevent any further nose-poking of the mouse across the snow. By now my voice was pretty hoarse and my face was pretty darned red.
But as I threw myself forward, I lost my footing and crashed down–thwack!–rather ungracefully onto the snow (luckily, the depth of the snow, combined with my natural padding “back there,” saved me from injury). Before I could regain my composure, the mouse went berserk, zig-zagging across my legs. All I can say is that I’m glad there was no one else around to see what ensued as I struggled to get up, legs jerking like loose wires in an electrical storm, still shrieking (shrieking even more!), still clinging for dear life to the Girls’ collars so they couldn’t dive in for Round Two.
Finally, with all three of us panting and our hearts racing, I steadied myself, once again upright and watched as the mouse ambled back to safety under the blanket of snow. Frankly, I am still not sure which one of us was more traumatized by the experience.
So as you can see, I don’t react too well to unexpected, er, “visitors.” Needless to say, we won’t be back to that particular trail as long as the snow remains on the ground.
Now, when I receive an unexpected surprise from food, well, that’s a whole ‘nother story. This spread (or dip) came about, for instance, as a serendiptious discovery because we had run out of fresh produce. What with all the book edits, I’ve had not time for grocery shopping. (I know, boo hoo for me. Okay, cue violins). The only green ingredients left in the fridge were a few limp stems of fresh cilantro, half a cucumber from our CSA, half a lime and that neglected chunk of the HH’s brie cheese, cowering way at the back. I decided I’d create something based on all the nonperishable ingredients in the cupboard that I’ve been hoarding saving for a day just such as that one. I rooted around to find a can of black beans and some almond butter. I could work with that!
A quick whir in the food processor and my slightly unconventional black bean dip was made. We ate it with leftover corn chips from our previous nacho night along with the remnants of the cucumber. The following day (after a trip to the grocery store), I smeared it on a raw collard leaf, added grated carrot and sprouts, and had a fabulous raw collard wrap. If you’re looking for a high-protein snack or light meal, this is a great recipe.
And–don’t let it surprise you–you may just discover that you love it.
** I’ve officially dubbed this season “The Winter that Refused To Leave.” I mean, really, Mother Nature? This isn’t funny any more.
DDD READERS: It May Be Time To Update Your Subscription!
I know that many of you, like me, read your favorite blogs via Google Reader. Well, if that’s how you keep up with DDD, be warned that Reader is closing down as of July 1, 2013! (I know–boo hoo).
I am always so grateful for your visits and your comments on the blog and I don’t want you to lose touch! To ensure that you continue to receive notices whenever I add a new blog post–or to get updates on the new cookbook or other happenings here at DDD–you can easily subscribe via email. That way, you won’t miss a thing! Just click here to receive every new DDD post right in your Inbox.
Thanks so much for reading. (And if any of you know of other good readers to use instead, please share in the comments!).
Oil-free Black Bean Spread or Dip
This is a super-quick twist on classic black bean dip, with more protein than the original. If you like a spicy dip, add about 1/2 tsp (2.5 ml) minced jalapeno.
1 can (15 ounces or 400 ml) black beans, well rinsed and drained
juice of 1/2 lime
2 cloves garlic, chopped
1/4 cup (60 ml) natural smooth almond butter
1/2 tsp (2.5 ml) cumin
1/4 cup (60 ml) cilantro leaves
1/4 tsp (1 ml) fine sea salt
2 Tbsp (30 ml) water, or more, to taste
Place all ingredients in the bowl of a food processor and process until smooth. Add more water until desired consistency is reached (you’ll need more for a dip vs. a spread). Makes about 1-1/2 cups/360 ml. Store, covered, in the refrigerator up to 5 days.
Never miss a recipe–or a comment from The Girls! Click here to subscribe to Diet, Dessert and Dogs via email. (“We love subscribers, Mum. . . almost as much as we love treats!”)
Last Year at this Time: (gluten free; ACD All Stages Stage 2 3 and beyond Maintenance)
[Sometimes, you just want a dish that's quick and easy--no fuss. I've decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so simple to make that no recipe is required. Here's today's "Flash in the Pan." (For other FitP recipes, see "Categories" at right).]
Have you noticed that there are more Flash in the Pan (ie, quick or simple-to-make), recipes on the blog lately? Aside from the fact that many of you have requested faster and easier fare, I must admit that lately I turn to whatever thing it is I can conjure up in the kitchen with either (a) 30 minutes or less total time from prep to table; or (b) almost-instant prep time with a more protracted cooking time that allows me to go off and to my own thing for, oh, a few hours (finally, I get why so many of you love your slow cookers). These divine onion crisps fall into the latter category.
The other night, I was frying up some onions as the first step to some other recipe (which now eludes me). It was close to dinnertime, and The HH happened to walk through the door from work just as the onions reached their peak of bronzed, pliable, caramelized glory.
“Oh, wow, those smell good,” he remarked as The Girls stampeded toward the door to greet him. “There’s nothing quite like fried onions, is there.” It was more a statement than a question, to be sure. And I couldn’t agree more. When I catch a whiff of onions being sautéed up for a stir-fry, or a pilaf, or the beginnings of a soup, I often want to stop right there and just pile a bunch of the tangled golden mess on top of a cracker and enjoy.
Well, I decided to follow that urge with these crisps. I’ve feasted on kale chips and zucchini chips, and I’m always trying to find other kind of veg chips I can bake up at home. They’re a great way to consume more veggies without too much starch, fat or salt, but it’s the prep that always stops me, since I don’t own a mandoline and cutting slice after slice of zucchini or sweet potato or parsnip or whatever feels like too onerous a task.
Enter. . . onions! Onions come ready made with their own, built-in, slices! Just cut into quarters and peel apart. It’s almost instant! I took an onion, peeled it and tossed with olive oil, and popped it in the oven on a cookie sheet for 20 minutes.
[Raw onions on their way into the oven.]
. . . . And burned most of it. (It was at that moment I wished I hadn’t sold my dehydrator four years ago). Regular heat was just too intense for the delicate edges of the onion layers.
But I was not deterred! I knew that onions offered a good amount of flavonoids (a kind of antioxidant), especially quercetin, useful to reduce allergies–exactly what I need during the winter months (though it can’t actually get rid of my “allergy” to winter itself, sadly.). Onions are also rich in sulfur compounds that can help prevent cardiovascular disease; they can improve the quality of bone and connective tissue (as someone with osteopenia, I love that one); they are anti-inflammatory; and they help prevent cancer. And, of course, there’s the heavenly flavor of a well-caramelized onion. For 46 calories in an entire medium bulb, you really can’t go wrong.
In the end, I found a way to make these so that they are evenly browned and perfectly light and crisp. If you like onion rings or caramelized onion, you will love these crisps. I also realized that a dehydrator might not work quite as well, since the onions won’t actually brown if the temperature is too low. But if you’re okay with that, go for it.
So go ahead and try these out. They practically make themselves while you head out to focus on the rest of your life.
Like a feather-light crispy onion chip, these crisps make it very easy to eat an entire onion in one sitting (but no onion breath). I suspect they’d be great made with a touch of hot sauce or curry added to the oil as well, or from large, sweet Vidalia onions; feel free to experiment. Be sure to make this snack on a day you plan to be at home most of the day, though–you will need 5 hours.
2 large yellow onions
1 Tbsp (15 ml) extra virgin olive oil, preferably organic
sprinkling of fine sea salt
Preheat oven to 200F ( 95C). Line two cookie sheets with parchment paper.
Cut off the root end and top end of each onion. Stand each onion up on one of the cut ends, and slice vertically from top to root end to create four quarters. Each quarter should naturally be divided into layers that can be peeled apart from the outside. Separate all the layers and place them in a bowl; drizzle with the olive oil and salt. Toss with clean hands until the slices all seem well coated with oil.
Place the onion slices in a single layer on the cookie sheets. If an of pieces is really curved, fold it lengthwise until it cracks (see photo of raw onions, above), to help it lie a little more flatly on the sheet.
Bake the onions for 2 hours (you can check at the 1-hour mark to see if they are getting too brown on the edges, but this is not likely). Go away and do your own thing. After two hours, remove the cookie sheets and flip over each slice of onion one at a time. Return to the oven for another 2-1/2 to 3-1/2 hours, until the crisps are very deeply browned and crisp. When they begin to brown but aren’t ready yet, they’ll appear golden but will still be pliable; you want to bake longer if this is the case. When you think they’re ready, turn off the oven and leave the crisps inside to cool to room temperture. Remove the trays and store the crisps in an airtight container.
“Mum, I’m sorry to say that those crisps don’t look at all appealing to me. . . I guess because they’re onion, which you know is poison for dogs. But then again, poo looks appetizing to me and Chaser, so what do we know?”
Never miss a recipe–or a comment from The Girls! Click here to subscribe to Diet, Dessert and Dogs via email. (“We love subscribers, Mum. . . almost as much as we love treats!”)
[No, you're not in a time warp or losing your mind. . . this is, indeed, a repeat of an earlier post from January of this year, that was lost when my blog was hacked. Luckily for me, two intrepid readers, Jayme and Cristina, printed it out and were able to send it to me (thank you so much to both of you!). So here it is, re-transcribed in full, for your reading pleasure. Sadly, they weren't able to save all your wonderful comments from the original. So please do comment again--or if you missed it the first time!]
While I’m not big on “year in review” posts on the blog and I don’t believe in new year’s resolutions (though I do set goals every year), I thought it was time for another anti-candida diet update for those of you who’ve been following along this journey with me since March, 2009–and for those of you who are newer to the blog, here’s why I eat the way I do. (Oh, and if you’re here just for the recipe, feel free to skip on down to the bottom of the post and enjoy some anti-candida friendly Nachos Supreme).
FIRST, AN ANTI-CANDIDA UPDATE:
I haven’t shared much about the ACD lately. For many of us, just embarking on the diet is a Herculean task, the first three or so months so challenging that you want to vent and share and question and gain some sort of catharsis just by putting all your frustrations, fears and fury out there. For me, the beginning of the diet was like hearing from an old nemesis who’d moved away for a while and then suddenly thunders back into town, harassing you with phone calls every day and asking for all kinds of favors. You dread hearing from that “friend” again. No wonder I’ve avoided the topic.
Still, now that I’m heading into four years on the diet, I feel as if I’ve established a certain level of stability and imagine that this is the way I will live for the rest of my life. This kind of balance is, in most ways, reassuring and allows me to go about my daily business without having to pay attention to every morsel that passes my lips, and without having to worry too much that I’ll have a reaction to something I eat (though that still does happen, too–see below).
I’ve developed a strategy to deal with outbreaks and, for the most part, can anticipate them. But there are still ongoing challenges for me, in any case, that continue to this day. For those of you who’ve just started and feel as if there’s no end in sight, for those of you who may also be maintaining, or for those of you who are just curious, here’s an update, and what I’ve learned after almost 13 total years of experience with this diet.
[Faux Chocolate for when you can't have the real thing. . . or even when you can.]
1. Hold Steady on NO sugar, fungus, vinegar (except ACV), active yeast.
Over time, it gets easier to allow some formerly taboo ingredients back into your diet. I will never (NEVER) eat refined sugar again; however, my repertoire of natural sweeteners has grown from stevia and yacon syrup in Stage 1 to stevia, yacon, coconut sugar, coconut nectar, lucuma, and the (very occasional) agave. I still don’t consume maple syrup (sob) or any kind of cane sugar (take note, those of you on “sugar-free” diets: evaporated cane juice is just a fancy name for “sugar.”)
Also still prohibited from my culinary repertoire are mushrooms of all kinds (though I did take a tincture for sinus issues that contained some mushroom extracts, with no ill effects); any alcohol (double sob, especially at this time of year–Oh, Segura, how I missed thee on New Year’s Eve! Dear Glenlivet, how I wish you could warm my heart this winter; and take note, G&Ts, summers will never be the same without you), or regular vinegar (I do use apple cider vinegar, often referred to as ACV, since it’s known to have anti-fungal properties, among other myriad health benefits.)
I did re-introduce some previously banned foods once I entered Stage 3 and maintenance, a couple of years ago. These include whole-grain gluten-free flours (though I’ve come to realize that too much flour or too many flour-based foods don’t work for me), plus some lower glycemic fruits that I missed terribly and eat only on occasion (to wit, pomegranate, or goji berries in place of raisins and prunes in place of dates, plus a few others).
2. Address Slip-Ups as Quickly as Possible.
Just because I don’t eat sugar doesn’t mean I’ve beaten my sugar addiction. When I make desserts and consume them too often (which for me means once a day), I find that I crave them, begin to eat more, and eventually succumb to a “binge” (my definition of a binge these days is 3 or 4 cookies, say, nothing like the entire tubs of Betty Crocker Cream Cheese Frosting I used to eat, straight from the can, with a butter knife).
I still subscribe to Stacy Halprin’s philosophy, mentioned earlier on this blog: if you do slip up, do not berate yourself. Simply move to the next meal, or next snack, and start over as if it never happened. Repeat until the behavior sticks. Apparently it takes 6-8 tries for a smokers to permanently quit smoking; when I learned to drive (at the ripe old age of 33!), it took me more than a year–driving every day–before that habit became natural to me and I no longer had to think actively about it. I don’t see why overriding poor eating habits and conquering sweets cravings should be any different. In other words, I’m willing to keep trying 50 times, or 500 times, to prevail with healthy eating that sticks permanently. Nine-five percent of the time, I’m successful.
Right now, my weight is “up” again. I tend to fluctuate up to 20 pounds in one direction or another (kids, do not try this at home). If I am consistent in my healthy eating and exercise, it eventually balances out again (though my naturopath is now suspecting adrenal fatigue–for which I’m currently being treated–and hidden, uncovered allergies in this case, for which I’ll follow an elimination diet eventually).
For me personally, certain carbs (mostly grains) seem to be the culprit. However, my diet also relies on fat-laden foods like nuts and seeds for much of my protein (and sweet cravings), so I am sure that my weight is connected to how much of those I consume as well; not to mention that I’m not heading into the stage of “mature woman” (though not getting those senior discounts just yet–darn!), which can cause weight gain. And, as many of you have helpfully pointed out in the comments, addressing long-standing emotional issues is essential to permanently banish excess weight. Despite many years of therapy (and continued visits), those emotional issues still hang on. But I’m working on it! If I go up a few pounds (or ten), I try not to freak out too much, which only causes stress (and then stress eating. . . a vicious cycle).
4. Pick Your Battles, in Food as in Life.
Even though I know that some foods might trigger cravings, I am not willing to forfeit all aspects of a “normal” life at this point being on the diet. My hubby and I still eat in restaurants on occasion (and that “occasion” has decreased dramatically from 3-4 times a week in our first year together, down to maybe once a month at present).
Similarly, when we’re on vacation, I do my best to ensure that the meals are ACD-compliant, but if I have some vinegar in a salad dressing, or even (gasp!) dates in a raw dessert, I do not worry about it. I find those aren’t he events that trigger overeating in any case; when I’m on holiday, I don’t have access to my own kitchen, so I won’t go bake up a brownie and scarf down three pieces of it one afternoon. For me, the triggers are much more here at home.
[Still a favorite snack and an absolute must for me when I want a "safe" sweet.]
5. When Necessary, Return to Square One.
Unlike weight-loss diets, the ACD is kind of a diet for life, and you don’t get to reincorporate most of the foods you gave up once you’ve attained your “goal.” It does afford the opportunity, on maintenance, to enjoy so many of the delicious, even decadent, desserts that I love so much; but with the ACD, I find that (for me, at least), it’s a good idea to return occasionally to the first stage of the diet, sort of like a detox or the way you can “revert to default settings” on your computer. I revisit Stage One when I feel I’ve veered too far from the strictures of anti-candida living (say, like when I’ve been baking 4 or 5 times a day over several months when testing for a new cookbook). At those times, I try to par down the diet and consume only the foods that helped to reverse the symptoms in the first place: clean veggies; fresh fruits, sparingly; nuts and seeds; less starchy legumes and beans; some grains.
When I’m attempting to reset my metabolism this way, I forfeit any baked goods and most flours as well, going grain-free as much as possible (I don’t worry about the occasional bowl of steel-cut oats or rice with Indian food, for instance, but I don’t’ mix up muffins or cakes or pancakes for breakfast during those times). After a couple of weeks on this regimen, I usually feel recharged and revitalized, ready to resume my regular ACD activities.
My goal this winter is to incorporate more fresh juices and raw foods into my winter diet. I love fresh juice–even 100% vegetable varieties–and raw foods have always been a favorite. The challenge, I think, will be to steer clear of sweeter desserts, even as I bake them up daily for the next month to complete a manuscript. [Edit, February 2013: manuscript completed--baking done for a while!]
So how will that affect what I post here on the blog? Expect to see more savory dishes and more grain-free fare (including desserts). I was delighted with your response to my detox juice post a while back and hope to post more juice recipes as well. And, of course, I want to hear from you and what you’d like to see more of: Stage One foods? Later foods? Stevia-based desserts? More main dishes? Let me know and I’ll go for it–I am always up for a recipe challenge!
If you’re on an anti-candida diet, or, like me, have been on it for a while, I’d love to hear how this compares to your experience. What are the greatest challenges for you on the diet? What has helped you to stay the course? Please share your experiences, tips and tricks, or anything else candida-related that you’d like in the comments! (Even if you’re not following an anti-candida diet, feel free to share your experiences around consuming sugar and how it has affected you as well).
And now–today’s recipe (congratulations if you’ve made it this far!). This is a dish The HH and I have whenever I’m stumped for what to make for dinner, or if we simply feel like eating something that tastes a little bit “naughty.” These are nachos fully loaded with all the toppers that we love and that make for totally indulgent “junk food.” This dish hits all the key spots for gustatory variety and satisfaction: crunchy (corn chips), salty (ditto), smooth and creamy (cheese sauce), briney (olives), hot and fiery (jalapenos), saucy (salsa), meaty (meat crumbles). Feel free to substitute your own favorite cheese sauce or even grated Daiya if it means speeding up the prep time.
Nacho Supreme
This is the anti-candida diet equivalent of fast food. If you can tolerate corn, this makes a spectacular quick dinner–or plate to share with friends on a casual Saturday evening.
About 2 cups (480 ml) organic corn chips (I use Garden of Eatin‘)
1 cup (240 ml) rinsed and drained cooked black beans (canned are fine; rinse well).
1 recipe Cheesy Sauce (below) or about 1 cup shredded Daiya
About 1 cup (240 ml) organic, sugar-free salsa (or use homemade)–we use medium-hot
Toppings of choice: sliced olives, sliced onion, sliced jalapenos, chopped sweet bell peppers
Preheat oven to 400F (200 C). Line a pie plate or pan with corn chips. Prepare the cheesy sauce and set aside.
Top the chips with a layer of beans, a layer of meaty crumbles, and a layer of cheese sauce. Sprinkle with toppings of choice and bake for 25-35 minutes, until sauce is bubbly and everything is heated through. Dig in and enjoy. Makes 4 dinner servings or 8 snack servings.
Blend all ingredients in a blender until smooth. Transfer to a small pot and cook over medium heat, stirring constantly, until the sauce begins to bubble and thicken; stir for another 30 seconds. Remove from heat and use on nachos. May also be used on pasta or as a dip for raw veggies.
Never miss a recipe–or a comment from The Girls! Click here to subscribe to Diet, Dessert and Dogs via email. (“We love subscribers, Mum. . . almost as much as we love treats!”)
When you think of Valentine’s Day, what’s the first thing that comes to mind? Is it:
A) Flowers? Or perhaps
B) Chocolate? No? Then maybe
C) A sugar-free recipe? Or how about
D) A healthy dessert recipe? If not, is it
E) A cookie dough recipe?
Well, if you guessed “All of the above,” you’d be correct about these Black Forest Cookie Dough Truffles I’m sharing with you all today over at Attune foods (except for the “flowers” part, that is). And, true to form, they’re refined sugar-free and have a lower glycemic index than “regular” desserts, too.
When it comes to Valentine’s Day, I’m a chocolate gal, all the way. And if you serve up chocolate in the form of raw cookie dough—ideally, dipped in even more chocolate—well, then I’m truly in heaven.
To share in the chocolate love, just head over to the Attune Foods blog to see today’s recipe. Happy Valentine’s Day!
[This post is part of an ongoing series of interviews with cookbook authors, bloggers, women entrepreneurs and home chefs whose work I enjoy and admire. If you've got someone in mind you'd like me to approach for an interview, please shoot me an email at dietdessertdogsATgmailDOTcom, or leave a comment here and let me know! And now, enjoy today's installment!]
It was almost 3 years ago that I first came across The Blissful Chef, aka Christy Morgan. I remember hearing quite a bit of buzz about this classically trained, macrobiotic-leaning vegan chef (who had received glowing reviews from her client, Alicia Silverstone!). Shortly thereafter, Christy and I somehow became friends on Facebook, and a dialogue began. I admired what she was doing and agreed to review one of her ebooks,Cooking with the Seasons: Summer. I recall being pleasantly surprised at how much the recipes focused on real, whole foods, unprocessed and without a lot of added oils or salt. I loved the dishes I tried and was happy to move on to a glowing review of Christy’s first cookbook, Blissful Bites,half a year later. That book remains one of my favorites to this day.
Today, I’m happy to share with you Christy’s latest venture: Wellness Reboot, a healthful, all-in-one online culinary and exercise program that will help you reboot your wellness goals. But Christy says it much better than I can, so take a gander at her answers to my questions, below! And don’t forget to check out the giveaway after the interview!
Q. Can you explain what Wellness Reboot is all about?
Wellness Reboot is a 28-day online wellness program. It’s an accumulation of all that I’ve learned both in culinary arts and in over 10 years in the health and wellness field. The program includes more than 15 videos on cooking techniques (stocking you kitchen and pantry, etc), a 28-day meal plan of delicious whole food plant-based recipes (no oil, no processed foods, no refined sugar, mostly gluten-free), a Getting Started Guide that explains everything one would need to know about eating healthfully and living a plant-based lifestyle, continual support from me through a private Facebook group, and bi-weekly conference calls. Not only does it have all of this, but I’ve partnered with an amazing vegan personal trainer, Chad Byers of Beyond Fit, to include a fitness element to the program, so you’ll get a workout that’s easy to do at home, along with workout videos. It’s unlike any other online program!
Q. Sounds very comprehensive, Christy! Who can benefit from taking this program?
This program is great for those who are ready to transition to a healthier way of eating and living. Whether you’ve made a New Year’s resolution to lose weight, or maybe you have a health condition you would like to treat naturally, or maybe you recently switched to a plant-based diet but need guidance, this program is for you. I have a lot of people email me who have watched Forks Over Knives or another documentary and they are ready to change their diet to plant-based. This program will hold your hand and show you the healthy way to transition. Wellness Reboot is endorsed by Forks Over Knives, Dr. Neal Barnard (of PCRM.org) and many more people in the health and wellness community.
It’s also for those who have already made the switch to a vegan diet but need help in the kitchen. Wellness Reboot is being dubbed as a “cooking boot camp” from participants. If you aren’t good in the kitchen you will be after this program. So be prepared to cook your butt off (literally and figuratively). Even after one week, our Rebooters are losing weight, no longer having sugar cravings, and controlling health issues like IBS. The power of plant-based food combined with a fitness program are unbelievable!
Q.What prompted you to include the fitness element? And who inspires you to be more fit?
I’m a strong believer that we need to eat healthfully AND move our bodies on a regular basis for optimal health. Studies show that those who exercise have better physical and mental health, have stronger bones, a better sex life, less instances of disease or common illness, and live longer. But you can’t out exercise a bad diet. You need both. My boyfriend is a good example. He is a bodybuilder and ultramarathon runner. He looks about 10 years younger than he is and continues to excel post-40. He and my trainer (and fitness coach for Wellness Reboot), Chad Byers, inspire me to become more every day. I’ve signed up for a triathlon in September and I’m ready to take my training to the next level! [Congrats!]
[Carrot Hummus--oil-free and flavor-packed!]
Q. Can you tell us which are your three favorite recipes from the program?
[Indian Chickpea Wraps from the program]
Honestly I’m kind of in love with all the recipes. I feel like it’s some of my best work because they are all very easy recipes packed full of flavor using whole food ingredients. If I had to choose just a few it would be: 1. Breakfast: Maple Pumpkin Seed Cereal Parfait, 2. Lunch: Indian Chickpea Wraps, 3. Snack: Edamame Guacamole Dip, 4. Dinner: Polenta Pesto Pizza and 5. Dessert: Chocolate Coconut Pecan Bites.
Q. You mentioned that the recipes are oil-free. For those who don’t follow an oil-free diet, can they include healthy oils and still benefit from the program?
The program is kind of like a cleanse so it’s nice to eliminate oil so you start to enjoy the taste of whole foods. We have become addicted to fat, and while some fat is better than others, we leave out oil for this program. There is plenty of whole food fat like coconut, avocado, and some nut butters. It’s not about deprivation but retraining our palates and creating new healthy habits in the kitchen.
Q. If someone has time for just one form of exercise, what would you recommend as the best thing that can be done daily?
I think High Intensity Interval Training (HIIT) is the way to go. I’ve been doing it for years and that is what the fitness program is based on. It’s exactly what it sounds like, a series of moves that use body weight (or other equipment) in fast, short bursts where you push yourself as hard as you can and take a small rest in-between each move. All the exercises in our program are shown in video and pdf form and we also have a LIVE workout class with our fitness coach, Chad Byers of Beyond Fit.
Thanks so much, Christy! I’ve really enjoyed learning more about this latest venture of yours.
And now. . . GIVEAWAY TIME!
This giveaway is now closed. Thanks to everyone who entered! We have a winner:
JESSICA BARRINGER!
Congratulations, Jessica! Christy or I will contact you via email for more information.
Christy has also generously offered to give away a FREE spot in the next Wellness Reboot($350 value!) to one lucky winner! In addition, she’s offering FIVE spots in the program at a huge discount ($100 off) for the first 5 DDD readers to claim their places. All you need to do is contact Christy here if you’re interested in one of the five discounted spots–but remember, it’s first come, first served for the $100 discount!
(Note: This is NOT an affiliate product; I am receiving no monetary or other compensation for this review. I was, however, given access to the program materials and recipes so that I could review it for you all, and I thought it was a great program.).
Wellness Reboot is a comprehensive program that not only provides healthful recipes, but teaches you how to make them; and the video workout component is something I’ve not seen anywhere else.
To enter the giveaway, simply leave a comment below telling me which aspect of the program you’re most interested in: cooking classes, recipes, or workout videos, or something else! You can also gain extra entries by doing any of the following (then come back and leave an additional comment telling me that you did):
THIS GIVEAWAY IS NOW CLOSED. THANKS TO EVERYONE WHO ENTERED!
This giveaway is open worldwide. You can enter until midnight EST on Wednesday, January 30th, after which I’ll choose a winner at random. Good luck, all!
Christy also shared this recipe for Carrot Hummus from the program, as well as one participant’s comment about it: “I took the Carrot Hummus to work and shared with a coworker. She *loved* it and the wrap I made with it today was awesome! It was the perfect portable lunch for work. I can’t believe how much my meat-eating husband is loving all the recipes too.” I have to say, the HH also enjoyed this hummus, and I gobbled up my serving. No need for oil in this one–totally delicious!
No-Fat Carrot Hummus
Reprinted with Permission from Christy Morgan.
Who says you have to use chickpeas to make a hummus dip?! You are going to flip for this white bean version that has added carrots for extra vitamins.
2 cups (480 ml) carrots, large dice
2 cups (480 ml or one 15 ounce can) cooked white beans
2 tablespoons nutritional yeast [I'm still avoiding nooch so used 1 Tbsp/15 ml light miso and it worked beautifully]
2 Tbsp (30 ml) fresh lemon juice
1 Tbsp (15 ml) tamari soy sauce [I used Braggs]
1 tsp (5 ml) apple cider vinegar
1/2 tsp (2.5 ml) garlic powder
1/2 tsp (2.5 ml) cumin
1/2 tsp (2.5 ml) corianderBoil carrots until tender. Drain and place in blender or food processor with remaining ingredients. Blend until well combined and no chunks remain. Add more seasoning to taste. Makes 3-5 servings.
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You asked for it, you got it! A couple of days ago, I couldn’t decide which recipe to post here on the blog, so I polled readers on my Facebook page, and the votes were about two to one in favor of these savory veggie-lentil loaves! I must admit I was a bit surprised given my own love of sweets. For those new to an anti-candida diet or anyone who follows a dairy-free, egg-free and gluten-free diet, this recipe will meet your dietary needs perfectly–and it’s here just under the wire for the holidays! In fact, it may just make an appearance on our own holiday table this year, we enjoyed it so much. And not to worry–the sweet option will show up next time. Thanks to everyone who voted!
As a rule, I must admit I’m not a huge fan of the concept of “mini” (unless you count mini skirts, which I adored in my 20s and 30s and wore fairly frequently). One of my friends in childhood collected those Wade figurines that used to come for free in boxes of Red Rose tea–tiny birds, rabbits, puppies, frogs, even flowers and plants, all painstakingly painted and glazed. They were cute, I supposed, but I would have been worried I’d lose them too easily; and really, I wondered what the heck one would do with them except perhaps count them and then place them back on the shelf (and these days, I’d wonder how the heck one would dust them all). When I was first introduced to a platter of petits fours at a party years ago, my initial impulse was to eat four or five of them to equal the same mass as one “full” piece of cake. (Miniature chocolates never interested me, either–obviously).
The HH does keep telling me that he thinks my car is far too “mini,” but I love it even if there isn’t quite enough room to house both my groceries andThe Girls in the back seat at the same time. (“We love it, too, Mum. And I don’t mind having to drive with my head resting on Elsie’s bum because of how crowded it is. . . it’s worth it if it means we get a drive to the trail!”).
Besides, my little vroom-vroom is a Bugatti Type 41 compared to the car I once rode in on a blind date. My friend Sterlin had fixed me up with her classmate’s brother. Mr. Bro drove up in a red Alfa Romea Spider, shook my hand, then rounded back to his side of the car without so much as a glance in my direction (despite the fact that I was wearing one of those aforementioned mini skirts). Had I not rushed to grab the handle and slide into the tiny seat, I daresay he would likely have driven off without me. We proceeded to have the shortest date on record (less than 45 minutes, including dinner, as I recall), and that was the last I ever heard from him. Despite the enormity of his ego, his car remains the smallest one I’ve ever seen.
But back to the loaves. An exception to my miniature-aversion, they won my heart (and stomach). While I will always adore my full-sizednut roasts, I wanted something a little more elegant for this recipe, something you could feel proud to serve to friends–or at a holiday dinner. They provide a rather impressive presentation with their verdant cloak of rich avocado-tahini sauce, inspired by a sauce made with an avocado-tahini combo in Nava Atlas’s latest cookbook. And since the serving size is already pre-determined, there are no awkward moments after starting to cut slices too thick and ending up with only a few paltry dregs left by the time you get to Aunt Agnes if she’s the last one served.
The loaves themselves are not another attempt at mock-meat, but rather a full-on, veggie-centric offering, moist and colorful with carrot, zucchini and fennel (if you’re not a fennel fan, you can use another veggie such as celery or even broccoli in its place; but do give the fennel a try. 2012 was my Year of Learning to Love Fennel, and I highly recommend it in this dish). The mild flavor of the loaves is perfectly complemented by the creamy, savory sauce.
And it may be a cliché to say, but the loaves are big on flavor despite their diminutive size. And clearly, they won the maximum number of votes among all of you, too.
Individual Veggie-Lentil Loaves with Warm Avocado-Tahini Sauce
Delicious, nourishing and comforting, these mini loaves are chock full of vegetables and high in protein. And they make a lovely presentation if you’re serving to guests at a holiday dinner. For a weeknight meal, you can bake in a regular loaf pan. This recipe can be easily doubled.
For the loaves:
1/2 cup (120 ml) dry brown or green lentils, rinsed and picked over to remove any small stones
1-1/2 cups (360 ml) vegetable broth or stock, plus up to 1/2 cup (120 ml) more, if necessary
1 Tbsp (15 ml) extra virgin olive oil, preferably organic
1 small or 1/2 large zucchini (4.5 oz or 125 g), coarsely chopped (you can leave the skin on)
1/2 medium fennel bulb, coarsely chopped
1/2 large white onion, coarsely chopped
1 clove garlic, sliced
1/2 large carrot, grated
1/4 cup (60 ml) quinoa flakes
1/3 cup (80 ml) garfava flour (or use chickpea flour)
Prepare the loaves: Preheat oven to 350F (180C). Spray 6 miniature loaf pans with nonstick spray, or grease with coconut oil. Set aside.
Place the lentils and broth in a medium saucepan over medium-high heat. Bring to a boil, then lower heat to a simmer; cover the pot and allow the lentils to cook for 25 minutes, checking for doneness after 15 minutes or so. Once the lentils are soft and the liquid has been absorbed, turn off heat (if the liquid is absorbed before the lentils are cooked, add another 1/2 cup/120 ml broth and keep cooking).
In a large nonstick frypan, heat the oil over medium heat. Add the zucchini, fennel, onion and garlic and sauté until the onion is translucent, about 10 minutes. Add the carrot and quinoa flakes and continue to cook, stirring frequently, until the onion is golden. Transfer the mixture to the bowl of a food processor along with the remaining ingredients. Add the lentils to the processor and blend until well mixed but there is still a bit of texture from the vegetables (I made mine almost smooth, but a few flecks of carrot and zucchini were still visible). Transfer to the pans and smooth the tops of each.
Bake the loaves in the preheated oven for 40-50 minutes, until the tops are well browned. Allow cool for 15 minutes before inverting onto serving plates. Top with a spoonful of Avocado-Tahini Sauce and serve. Makes 5-6 mini loaves.
During the final 15 minutes while the loaves bake, make the Avocado-Tahini Sauce (you can make it before hand, but note that the color will darken as the sauce sits): In a small food processor, blender or Magic Bullet, blend together all ingredients. Transfer to a small saucepan and heat over medium-low heat, stirring constantly, until just warmed through. Spoon over lentil loaves and serve. This sauce is also terrific over pasta. Makes about one cup (240 ml).
Thanks to everyone who entered to win my trio of ebooks last week–and congratulations to Constance, who won! Whoo hoo! And don’t forget that the giveaway to win a series of 24 online cooking classes from Heather Nauta continues until tomorrow!
Never miss a recipe–or a comment from The Girls! Click here to subscribe to Diet, Dessert and Dogs via email. (“We love subscribers, Mum. . . almost as much as we love treats!”)
And don’t forget about today’s giveaway–see bottom of post for details and to enter!
I wanted to create something really spectacular that would “wow” your guests while still providing healthy, whole-foods ingredients in a gluten-free, sugar-free and vegan (of course) recipe. I’ve always been a fan of tiramisu, but on the anti-candida diet, I can’t have coffee, alcohol or sugar, all of which figure prominently in the classic recipe.
After searching high and low for frozen cherries a few months ago, I went a little wild and bought two 2-kilo (4.4 pound) bags. With lots of leftover cherries screaming out for use, I knew I wanted to somehow incorporate them in this recipe. But how? Then I remembered a frequent interaction I have with the HH. Whenever I offer him a brownie or cookies for dessert, his response is always an indignant, “That’s not a real dessert. A real dessert is light and creamy.”
Bingo!!
Thank you, HH, for hitting on the “light and creamy” motif. To me, a classic light, creamy dessert is tiramisu.
Obviously, this dish isn’t “authentic” in that there is no such thing as fruit flavored tiramisu according to classic pastry chefs. However, just like the traditional dessert, this one features liquid-soaked, golden cake with a layer of rich, silky smooth “mascarpone” between the layers. I’ve also added soft, juicy black cherries as part of the decadence, and pomegranate arils for garnish (I’m on a pomegranate kick lately, obviously, but you can use cranberries, cherries, or more cream–whatever strikes your fancy).
This really does taste over-the-top good, the kind of dessert that anyone, gluten-free, vegan, sugar-free or not–will love. In this case, the HH happily accepted a big slice after dinner the other night. . . and then another. I guess this one passes the “real dessert” test with flying colors!
Dark Cherry Tiramisu
This is a true make-ahead dessert, leaving you lots of time to interact with guests at your party. In fact, this tiramisu must be made no sooner than the morning before you want to serve it (24 hours in advance is ideal). You can then cut it into squares and leave plated in the fridge, ready to pull out at a moment’s notice and serve your guests (or cut just before serving). The mascarpone will soften somewhat at room temperature, though, so serve the tiramisu chilled.
1-3/4 cups (230 g) Ricki’s All Purpose Gluten-Free flour mix (or 1-3/4 cups/420 ml another AP-GF flour; use volume measure, not weight, if using another type of flour)
cherries, cranberries or pomegranate arils for garnish
Make the mascarpone: Chill the can of coconut milk in the refrigerator for at least 24 hours (no cheating on this one!). This will allow the natural “cream” in the milk to rise to the top and solidify at the top of the can, leaving the thin coconut “water” at the bottom.
Flip the can upside down and open it from the bottom using a can opener. Carefully pour the water into a glass measuring cup (you should have about 1/4 cup/60 ml coconut water; if not, add water or milk to make 1/4 cup) and reserve the water for your cake batter! Set aside. Using a spoon or firm spatula, scoop out the solid cream and place in a blender. Add to the blender bowl the cashew butter, lemon juice, vanilla, lemon zest and stevia. Blend until perfectly smooth and creamy. Sprinkle with the xanthan and blend until combined. Set aside.
Make the cake: Preheat oven to 350F (180C). Line a 9-inch (22.5 cm) square pan with parchment, or spray with nonstick spray. Also line an 8- or 9-inch (20.5 cm or 22.5 cm) loaf pan with plastic wrap and set aside.
In a medium bowl, combine the coconut sugar, orange juice and soy milk and stir to dissolve the sugar. Add the flax seeds, reserved coconut water, stevia, oil, vanilla, orange extract and vinegar and stir well. Set aside.
In a large bowl, sift together the all-purpose flour, sweet rice flour, xanthan gum, baking powder, baking soda and salt. Pour the wet mixture over the dry and whisk to combine; do not overmix. Pour the batter into the prepared pan and smooth the top.
Bake in preheated oven for 22-27 minutes, rotating the pan once about halfway through, until the top is deep golden brown and a tester inserted in the center comes out clean. Allow to cool completely; to hasten the process, place the slightly warm cake in the refrigerator or freezer. (May be prepared ahead and frozen, wrapped in plastic wrap, until ready to use. Defrost before using in this recipe.).
Make the Cherry Topping: Place the cherries, juice and sugar in a small, heavy-bottomed pot and heat over medium-low heat until the cherries are all soft and have released their juices, 10-15 minutes, stirring occasionally. Drain the cherries and save the liquid (you should have about 1/2 cup or more juice). Allow the cherries to cool before assembling the tiramisu.
Assemble the tiramisu: Turn the cake out onto a large piece of plastic wrap or parchment paper; cut in half lengthwise to make two rectangles (do not cut horizontally as for a layer cake). Place one half in the loaf pan (trim the end if necessary for it to fit). Prick the top all over with a fork to create little holes in the cake.
Measure out 3 Tbsp (45 ml) of the cherry juice and drizzle it over the cake in the pan. Scatter the cherry halves evenly over the top, then spread the mascarpone evenly over the cherries and smooth the top.
Next, keeping the plastic wrap pulled up against the long sides of the second half of the cake (almost like a sling), drizzle the remaining 5 tablespoons of cherry juice over that half, allowing it soak in thoroughly before you try to move the cake. Use the plastic to carry the second half of cake to the loaf pan, then gently flip it over into the loaf pan so that the moistened side is touching the cream (the bottom, dryer side of the cake will now face up in the pan). Cover the cake with more plastic wrap and allow to chill in the refrigerator overnight, or at least 8 hours.
To serve, use a small sieve to dust the top of the tiramisu with cocoa powder. Using the plastic wrap liner in the loaf pan to pull the cake out of the pan, gently lift the tiramisu and set on a cutting board. Carefully cut into squares and place on serving plates. Garnish with cherries, cranberries, pomegranate arils or a combination. Refrigerate until ready to serve. Makes 6-8 servings.
You can win a package of ALL THREE of my ebooks (suitable for low glycemic, vegan, dairy-free, gluten-free, egg-free, and anti-candida diets) by entering here! For more details about the ebooks (Desserts without Compromise, pictured above, plus two others) see this page.
This contest is open worldwide. There are several ways to enter:
Leave a comment on this post telling me which recipe you’d love to see made over as vegan, gluten-free and sugar-free.
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It’s holiday season–and what works better at the holidays than a holiday PARTY? My friend Cara is hosting a full month of festivities in the form of a Clean Eating Cocktail Party on her blog, with a new recipe for party food (you know–appetizers, finger foods, snacky stuff and yummy sweet treats) every day this month!
Well, today is my day to contribute to the buffet table! I decided to make something I’ve been dreaming up for a long while–these Coconut-Crusted Tofu Bites with Creamy Green Curry Dipping Sauce. I was served little appetizers on Chinese spoons a couple of years ago at a wedding, and I just couldn’t forget them. I combined my idea for this bite-sized fusion dish of crispy cubes of tofu and a creamy hot dipping sauce with the one-bite-per-spoon presentation and came up with one of my favorite appetizers of all time.
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It was my first visit to this holistic practitioner, and I knew from the outset it was the place for me. Shutting out the mid-day hubbub of Toronto’s Yonge Street behind me, I swung open the heavy oak door; inside, there was a comfortable hush in the air, like padding through a field of snow. The receptionist smiled and led me to the plush waiting room where I was offered a cup of freshly brewed ginger tea (Why yes, I’d love some, thanks.). With its deep, cushy sofas, fireplace and infusion of natural light, the room felt like the kind in which I’d be comfortable meditating, or napping, or sinking into a juicy novel.
When it was my turn, I followed the assistant upstairs to the examination room, where she offered me a parrafin wax treatment: one at a time, my hands were immersed into a basin of liquid, lavender-scented wax, caressing my fingers in soothing warmth before the assistant blanketed them in thick terrycloth mitts. Throughout the actual appointment, the doctor explained each procedure and the rationale behind it; at each step of the way, she asked if it was all right to proceed (it was). After about an hour in the chair, I was sad to learn I’d miss the usual final step in the procedure–a complimentary reflexology treatment–as the reflexologist was on vacation that week (Darn!Well, next time.).
I left the office feeling relaxed and pampered, yet impressed by the knowledge, compassion and professional care of the staff. You know, it almost makes me want to head back to the dentist again as soon as I—
What?! Did I just say, “THE DENTIST”?
That’s right, folks. That was a dental appointment. Yep, I’m pretty sure I can get behind this whole “holistic dentistry” thing.
After all of your advice, commiseration and feedback during my Ordeal Number One (the Ordeal of the Root Canal) over the past couple of weeks, I decided to pursue the holistic route. For that, I thank you. And thanks, too, for all the links and information you imparted that led me to this new dentist. At this point, since my pain has subsided substantially and the root is apparently still alive, her best advice is to wait and see, and re-visit in a month or so–so that’s what I’m going to do.
I’m sorry to say that our little Chaser did not have an equally positive experience during her recent appointment at the Vee Eee Tee last week (note to non-dog owners: certain words, like W-A-L-K, or T-R-E-A-T, or the aforementioned V-E-T, must always be spelled out to avoid evoking a canine reaction that can instantly escalate from “happy and alert” to “your sofa has just been ripped into forty-seven pieces.”).
Although our Vee Eee Tee is, herself, extremely warm, knowledgeable and accomplished in her field, none of that means anything to our wee one, who has suffered dread fear ever since her first N-A-I-L trim. At her annual appointment last week, I fairly had to drag her into the examining room, after which she cowered under the table until the Vee Eee Tee and her assistant coaxedencouragedbribed hauled her out for her shots. It pained me to cradle Chaser’s little head, pupils large as stormclouds, as the Vee Eee Tee administered the rabies vaccine (at which, ironically, Chaser didn’t even flinch; she didn’t feel a thing).
Oddly enough, as I remarked to the Vee Eee Tee, her office is the only place where our Girls literally swap personalities for a time: Elsie, normally as laid back as a hung over surfer snoozing on the beach, transforms into a prancing, whining, leaping spitfire even as we approach the building; while Chaser, normally the epitome of “In Your Face,” trembles uncontrollably, her ears plastered against her head, tail curled so far under her belly that it almost peeks out from her collar, in an effort to evade the N-A-I-L trimmer.
["Mum, you exaggerate. I wasn't cowering under that examining table. . . I was, er, um. . .trying to hide this geeky pink bandage. Yeah, that's right. . . I mean, you should have known that all the cool kids at the doggie daycare wear yellow, Mum. ]
Once we finally returned home from the ordeal, I found myself craving comfort food (preferably something easy to cook and not too hard on the teeth). For the HH, pizza is the quintessential convenience food; but for me, pizza means a homemade crust that is almost never quick to make. Then I remembered a recipe I’d seen almost a year ago on Oh She Glows, for these Quinoa Pizza Balls (unfortunately, I could no longer find the recipe on Angela’s site). Not only quick and easy, they’re also bite-sized so you don’t have to worry about eating half a pizza at one sitting (totally hypothetical example, you understand).
I was enjoying a plate of pizza balls and salad within about half an hour, and let me tell you, they were good. Crispy exterior with a soft, moist center, and a definite flavor of a traditional Margherita pizza (minus the mozzarella, of course), they were just what I needed that afternoon, as The Girls and I recovered from Ordeal Number Two (the Ordeal of the Vee Eee Tee).
“Mum, the pizza balls were okay and everything, but I think I would have preferred that reflexology treament.”
The simplicity of these balls belies their complex flavors. The pairing of fresh basil and tomato paste here is truly evocative of pizza. These make a great party appetizer or main course alongside a crisp salad.
2/3 cup (160 ml) quinoa, dry
2 cups (480 ml) vegetable broth or stock
2 cups (480 ml–one 19-ounce/400 ml can) cooked white or red kidney beans
10-15 fresh basil leaves, chopped
1/2 tsp (2.5 ml) dried oregano
1/2 cup (120 ml) fresh parsley, chopped
2/3 cup (160 ml) tomato paste
3-5 drops plain stevia liquid, to your taste
garlic salt, to your taste
If your quinoa is not pre-rinsed, rinse well and drain. Bring the broth to a boil in a medium pot over high heat. Add quinoa, lower heat to simmer, cover and cook for 20 minutes. Check the quinoa; if the liquid is not yet absorbed, cover and cook for 5-10 minutes longer, until the liquid is absorbed and quinoa is softened. Set aside.
Preheat oven to 350F (180C). Line two cookie sheets with parchment, or spray with nonstick spray.
Meanwhile, in a large bowl, mash the beans with a potato masher or large fork until almost smooth (but leave a little texture). Add remaining ingredients, including quinoa, and, with clean hands, knead the “dough” to combine well.
Using a small ice cream scoop or tablespoon, scoop the mixture and roll into balls. Place on cookie sheets and bake in preheated oven 25-35 minutes, rotating the pans about halfway through, until the balls are dry and well browned on the outside. Serve immediately, or store in a covered container in the refrigerator up to 5 days. Makes about two dozen. May be frozen.
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