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Foodie Friday: Simple Blueberry and Strawberry Crumble

Foodie Friday

The other night it hit me, a strong craving for something sweet. While I usually keep a stash of chocolate in the cupboard, it was all gone, and I definitely wasn’t leaving the house. I checked the pantry and found all of the ingredients necessary for an awesome crumble! After a quick search on Pinterest, I found a recipe on Pinch of Yum and tweaked it a little. I used what I had on hand and it turned out great!

So if you’re craving something sweet, and have a little time to kill, try this recipe for Blueberry and Strawberry Crumble! It’s simple, pretty healthy (for dessert) and tastes even better for breakfast the next morning 😉 Plus, chances are you have all the ingredients already, and if you don’t making a sub is easy!

Simple Blueberry and Strawberry Crumble

Ingredients

  • 1 cup of rolled oats
  • 1 cup of pecan halves
  • 1/2 cup of almond meal
  • 1/2 cup of unsweetened, flaked coconut
  • a pinch of salt
  • a dash of cinnamon
  • 1/4  cup of coconut oil (melted if not already in liquid form)
  • 1/3 cup of pure maple syrup
  • 4 cups of fresh or frozen fruit (I used 2 cups of frozen blueberries and 2 cups of frozen strawberries)

Instructions

  1. Preheat the oven to 350 degrees. If your pecans aren’t already in pieces, chop them up. Throw them in a mixing bowl along with the oats, almond meal, coconut, salt and cinnamon.
  2. Add the coconut oil and maple syrup and mix well! *HINT* Try not to taste any of this mixture, because I promise you, that when you do you won’t want to stop. Yup, it’s that good.
  3. Grease a baking dish (again I used coconut oil) and throw your frozen  or fresh fruit into the dish.
  4. Top your fruit with the oat mixture (if there’s any left).
  5. Throw it in the oven for 25-35 minutes, or until the crumble on top is a golden brown
  6. *OPTIONAL* I topped mine with some more coconut and threw it in for another 5 minutes. The toasted coconut on top was delicious.
  7. Let it cool, and then enjoy! If there’s any left over, stick it in the fridge and save it for the next day. It tastes just as good, if not better!
  8. *OPTIONAL* Add a scoop of icecream or a dollop of greek yogurt

 

So, will you give this recipe a try? What fruit combination is your favourite? We think that blueberry and peach would taste great!

Tuesday’s Ten: Ten Gluten-Free Flours and Starches

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In recent years gluten-free diets have become very popular. Our shelves are full of great gluten-free products, and if you haven’t tried them you should, but don’t be afraid to bake your own gluten-free foods at home! If you’ve ever wanted to bake something but wasn’t sure what to use as a substitute for traditional wheat flours, then this post is for you. Even if you know what you’re doing when it comes to gluten-free baking, keep reading to find out more about your favourite flours.

Think that gluten-free flours are only for those with celiac disease or other gluten sensitivities? Think again. Even if you’re not gluten-free, this post is worth a read. These flours are not only high in fibre, protein and other nutrients but can give the taste of your baked goods a new twist.

1) Sorghum Flour: Sorghum is one of the most widely produced grains, and is a major food source in Africa and India. It’s higher in protein, lower in fat and is similar in nutrient-content when compared to corn. Sorghum is also high in insoluble fibre, allowing it to be digested slower keeping you full longer. The flavour is bland.

2) White or Brown Rice Flour: Although they can be used interchangeably, brown rice flour has a higher nutritional value than white rice flour. The brown rice flour is higher in fibre as well. Both flours have a grainy texture and a slightly nutty taste.

3) Tapioca Starch/Flour: Made from the root of the cassava plant, tapioca starch or flour (yes they’re the same thing!) is a light, fine, soft white flour. It is a good thickening agent in gluten-free baking and may add a chewy texture.

4) Potato Starch: Not to be confused with potato flour, potato starch is made by extracting just the starch from the potato. It is a fine white powder that has a light potato taste, undetectable when used in recipes. It is often used as a thickener.

5) Arrowroot Starch: The root of the arrowroot plant, a perennial herb, is ground into a powder to make this starch. Arrowroot starch is a tasteless, fine powder. It is high in fiber and easily digested. Typically it is used in thickening recipes. It is a useful substitute for cornstarch, if you have a corn allergy.

6) Buckwheat Flour: Despite its name, buckwheat is not actually wheat, or a grain. The flour is made by grinding the seeds that are found on the plant. This flour is a great source of fiber and other nutrients, and has a strong nutty taste.

7) Quinoa Flour: Quinoa flour is an amazing source of protein, fiber, calcium and iron. The grain is ground to make flour, which will add a nutty taste to baked goods.

8) Oat Flour: It’s important to make sure that if you’re baking with oat flour, that it’s certified gluten-free. Although oats alone do not contain gluten, cross-contamination is common. High in nutrients similar to oats, it adds a light, slightly sweet taste to your cooking.

9) Coconut Flour: This flour is made from dried, ground coconut meat. It’s high in fibre, protein and healthy fats. This flour is heavy compared to other flours and adds a light coconut flavour to your baking. It tastes great in any recipe that includes chocolate.

10) Almond Flour: Commonly called almond meal, this is simply ground almonds. You can look forward to all the benefits that you would normally get from almonds in this flour, including the high-levels of protein. It has a nutty taste and may add moisture to your baked goods.

If you’re wondering what flour to substitute in your recipes, try a blend! You can refer to these Gluten Free Flour Formulas for a bunch of recipes.

So, are you new to gluten-free flours, or are you a seasoned professional? Which flours are your favourite? Do you buy your own flour or make your own?

Warm Beet & Kale Bowl

I was looking for recipes to post this week and although it is spring, the weather still needs to catch up to the calendar! Here is a fresh, colourful but warming dish to keep you looking ahead to fresh garden produce and the sunshine of spring. This is also a great salad to detox with.  Beets and Kale are both great detoxifiers that are full of antioxidants and nutrients.  It is gluten free and (if you omit the goat cheese) dairy free too.   It is from one of my favourite cookbooks – Joyous Health.  Joy McCarthy has some great tips, recipes and lifestyle tricks to get you eating and living well.

3 medium beets, washed, (peeled if not organic), chopped into bite size chunks
Half sweet onion, chopped
2 tbsp organic coconut oil or grapeseed oil
6 large kale leaves, washed, remove from stems, ripped into chunks
1/2 cup hemp seeds or cooked quinoa
1 tbsp balsamic vinegar
1 tbsp extra-virgin olive oil
Sea salt & ground black pepper to taste
Optional: Sprinkle goat cheese on top just before serving

 

Instructions
Preheat oven to 350F. Place beets and onion in a baking dish with oil and season with sea salt and pepper. Bake for 45 minutes to an hour, until fork tender. Check it at 45 minutes to make sure you don’t overcook it.
When the beets are almost done, place the kale onto a baking sheet and drizzle with olive oil and balsamic. Bake for approximately 10-12 minutes at 350F.
Once all your ingredients are cooked, place them into a large bowl and mix together. Sprinkle with cooked quinoa (great to use leftovers) or hemp seeds.