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Category Archives: Nutritarian

Totally Tropical Smoothie Bowl with a Capitol Tea

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While I frequently enjoy smoothies, sometimes I want something more than just sucking back my fruit and veg through a straw… Enter the Smoothie Bowl!
Dish your favourite smoothie blend into a bowl (or in this case, an oversize teacup) then add fresh and/or dried fruit, nuts, seeds, bee pollen, granola or whatever grabs your fancy to add some taste and texture. Bonus points are awarded for creating an eye pleasing arrangement!  Lately, I’ve been brewing up extra tea in the morning, cooling it in the fridge, and then using it for smoothies. It’s a great liquid because you get a touch of caffeine and antioxidants, plus it doesn’t add any sugar! One of my favourites is Citron Sencha Green Tea from Epicure, which is based just outside Victoria, the Capitol of our fair province.

Recipe for Totally Tropical Smoothie Bowl with a Capitol Tea

Makes 1 healthy serving

Smoothie Ingredients

1 Tablespoon Chia seeds

1 cup cold Citron Sencha Green Tea (add more as needed for blending)

1 banana, in pieces

1 cup frozen baby spinach

1 cup frozen tropical fruit (pineapple, mango, kiwi, etc)

Topping Ingredients

Dried Tropical Fruit (pineapple, mango, papaya, etc)

Dried Coconut

Sesame Seeds

Bee Pollen

Method

  1. Soak chia seeds in tea for 15 minutes, mixing or swirling occasionally
  2. add remaining Smoothie Ingredients
  3. Blend (either in a blender or in a 1 litre Mason Jar with an immersion blender)
  4. Pour in a bowl or other suitable vessel
  5. Decorate with toppings

What’s your favourite smoothie bowl topping? I always add Bee Pollen for the floral flavour AND B Vitamins!

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Gorgeous Gluten Free Gingerbread Granola

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I love ginger. Fresh, pickled, crystallized, preserved and every way in between. But I love it best in gingerbread form: cookies, houses, lattes and now granola!

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Gingerbread Granola

I have been playing around with making granola in my slow cooker, rather than in the oven, and it makes it so much easier and gives a more consistently crunchy and evenly toasted cereal.

The best part about making your own granola is that you know exactly what is in it. The other bonus is that you can get all creative and come up with customized flavours. Inspired by my Epicure Gingerbread Spices, and the recent dessert for breakfast trend, I decided to make a healthy and delectable granola.

Gingerbread Granola Detail

Gingerbread Granola Detail

Granola is pretty easy to make and the measurements don’t need to be precise and by using a slow cooker, you don’t have to watch it to make sure it doesn’t burn. The pain of dumping most or all of a burnt batch of granola in the garbage is not something I wish on anyone.

Gingerbread Granola Overhead

Gingerbread Granola Overhead

Recipe for Gingerbread Granola

Makes approximately 6 cups of granola

Ingredients

One of the joys of granola is that is ridiculously adaptable, feel free to increase, reduce or switch up anything!

1 Tablespoon Coconut Oil

1 Tablespoon Molasses

1 Tablespoon Maple Syrup

1 Tablespoon Epicure Gingerbread Spices (or a teaspoon each of cinnamon, cloves and ginger)

1 teaspoon of Kosher Salt

1 cup Buckwheat

2 cups Quick Cook Steel Cut Oats (or Rolled Oats)

1/4 cup Flax Seeds

1/4 cup Sesame Seeds

1 cup Pecans, roughly chopped

1 cup Crystallized Ginger, roughly chopped

Method

1. Turn slow cooker on to Low setting and melt coconut oil with molasses, maple syrup, spices and salt

2. Add remaining ingredients, except Crystallized Ginger

3. Stir until thoroughly mixed

4. Cover with lid, but leave a slight gap for moisture to escape

5. Stir every 30 minutes until crunchy (about 2 hours)

6. Turn off slow cooker. Add in Crystallized Ginger and spread on baking sheet to cool

7. Once cool, store in a mason jar in the fridge for up to 2 weeks

Try it on cottage cheese, Greek yogurt or fruit salad!

I’ve also made Aloha Granola (pineapple, papaya & coconut) and Maple Walnut Granola in my slow cooker. What’s your favourite Granola flavour?

See my list of available samples of Epicure product by clicking here.

Jewel Tonic: Glowing Garnet

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Jewel Tonic: Glowing Garnet

Jewel Tonic: Glowing Garnet

I love making smoothies and experimenting with different fruit and vegetable combinations and adding things like chia and oatmeal. I even like to combine kale, mint and chocolate in my Shamrock Smoothie (see blog post and recipe here), so it shouldn’t be much of a surprise how much I’d enjoy playing around with a juicer. But after my lovely mother lent (and then gave) me her Omega Juicer, at the insistence of my son who had liked helping his Nana juice things up, we’ve been going through bags and bags of carrots and whatever produce we can get our hands on! We started cataloguing our juices on Instagram (Check out @juliaaustine on Instagram here), but then I began blending more veggie filled concoctions on my own and thought I should share some on Kitchenette Finds.

Jewel Tonic: Glowing Garnet ingredients

Jewel Tonic: Glowing Garnet ingredients

I love the colours that come out of the juicer and watching them change as you add different items. It’s a fascinating process where you truly get to enjoy the fruits of your labours! Freshly made juice give you all the vitamins and nutrients of these luscious plants in a super-dose, by taking out all the fibre that fills you up and breaking down the cells of the produce so that your body can better absorb their phytonutrients. If you are new to juicing or looking for a new mix to try, I’d like to share one of my first attempts which was pretty tasty and such a gorgeous colour!

 

Jewel Tonic: Glowing Garnet

Jewel Tonic: Glowing Garnet

 

Recipe for Glowing Garnet Jewel Tonic

makes 1 serving

Ingredients:

1 beet

1/4 small purple cabbage

2 red pears

2 medium parsnips

1 small red bell pepper

1 pink grapefruit

Method:

1. Juice all ingredients

2. Enjoy!

Now, I just need to figure out what to do with all the pulp… If you have any suggestions, please share them in the comments below.

Shamrock Smoothie

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Shamrock Smoothie - Kitchenette Finds

There is a certain fast food chain that celebrates St. Patrick’s Day with a suspicious green sludge dubbed the “Shamrock Shake”, while I admit to having consumed one or two in my reckless youth, I’m no longer foolish enough to put the 54 ingredients that add up to 820 calories of no-goodness into my body. Especially not when I’ve created a delicous and very healthy drink I’m calling the Shamrock Smoothie.

Shamrock Smoothie - Kitchenette Finds

I came up with this smoothie when my 10 year old, Young Fresh Chef, was getting bored with all my fruity smoothie combinations. I was looking through my baking cupboard trying to come up with something fresh when I spied raw cacao powder and mint extract. I am a big fan of mint and chocolate together so I knew I could make something wonderful.

Shamrock Smoothie - Kitchenette FindsI’ve been adding frozen baby spinach (the kind you buy fresh in the plastic tub) for over a year with my son’s knowledge and approval and when I recently tried frozen kale it got a thumbs up as well. I used frozen bananas as the only source of sweetness and almond milk to help it blend better, but the chocolate and mint are the real stars!

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When I tested this on the Young Fresh Chef he finished it down to the last drop and declared it his favourite smoothie ever. So it’s definitely a winner. He couldn’t taste the kale at all, when it’s frozen it pretty much disintegrates when blended. By using bananas that were left to ripen until they were super sweet and then broken into chunks and frozen it could satisfy any sugary craving. I use raw cacao powder to get all the antioxidants and minerals that are usually lost when cocoa beans are roasted. Cocoa powder would still work in a pinch for the flavour.

Shamrock Smoothie

After sucking back this smoothie I always have a smile on my face and a spring in my step. It’s a much better feeling than what you would get after a visit to your local heart attack shack and your body will thank you for years to come.

Recipe for Shamrock Smoothie

makes 1 serving

Ingredients:

1 frozen banana (very ripe)

1/2 cup almond milk (or milk of your preference)

2 handfuls of frozen kale (or frozen baby spinach or a combo)

2 drops of pure peppermint extract (or to taste, it’s powerful stuff!)

2 TBS chia gel (optional, I use 1 part chia to 6 parts water and keep the extra in the fridge for up to a week)

Method:

1. Blend all ingredients in a glass or mason jar with an immersion blender (or in a blender)

2. Enjoy!

Shamrock Smoothie  - Kitchenette FindsWhat are some other sweet ways you get your greens?

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