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cardamom teff muffins on green plate

These Cardamom Teff Apple Muffins Will Be Your New Go-To Breakfast Recipe

These cardamom-spiced teff muffins make for a delicious fall breakfast or midday snack. Baking with teff flour, a nutrient-rich, gluten-free Ethiopian grain can be tricky as gluten-free grains can be drying. However, the addition of fresh apples and applesauce make for a delicious and moist muffin. Teff should be combined with other flours when baking — and for this recipe, I’ve added oat and all-purpose flour. The oat teff crumble on top adds a tasty crunch and touch of sweetness. The addition of cardamom, cinnamon and pecans pair perfectly with teff’s nutty flavour. Serve this up with sliced apples and a spicy Ethiopian chai tea for a delicious start to your day.

Cardamom teff apple muffins on plate

Cardamom Teff Apple Muffins

Prep Time: 15 minutes
Bake Time: 20 to 25 minutes
Total Time: 35 to 40 minutes
Servings: 12 muffins

Ingredients:

Muffins
1 cup flour
½ cup teff flour (teff grains are incredibly small and can easily be mistaken for teff flour when shopping — be sure to buy teff flour and not the whole grains for this recipe)
½ cup oat flour
½ tsp salt
1 Tbsp baking powder
1 tsp cardamom
½ tsp cinnamon
2 large eggs
½ cup brown sugar
1 cup milk
¼ cup vegetable oil
1 Tbsp vanilla extract
2 Tbsp applesauce
1 Granny Smith apple diced

Crumble
¼ cup butter softened
¼ cup pecans
¼ cup oats
⅓ cup brown sugar
¼ cup flour
2 Tbsp teff flour
Dash of cinnamon
Dash of cardamom

Ingredients for Cardamom teff apple muffins

Directions:

1. Preheat oven to 375°F. In a large bowl, whisk together flour, teff flour, oat flour, salt, baking powder, cardamom and cinnamon.

2. In a separate bowl, whisk together eggs, brown sugar, milk, oil, vanilla and applesauce.

Related:  Our Best Healthy Muffin Recipes for Busy On-The-Go Mornings

3. Dice the apple into small pieces and set aside.

4. Combine the wet ingredients with the dry ingredients without over mixing. Then fold in the apple pieces.

Cardamom teff apple muffins batter

5. In a separate bowl, combine the ingredients for the crumble topping with your hands until you achieve several small clumps.

Cardamom teff apple muffins crumble topping

6. Fill a muffin tin with muffin liners or grease the muffin tin. Fill with batter and top each with crumble topping. Bake for 20-25 minutes.

Cardamom teff apple muffins in tray

Love Eden’s muffins? Try your hand at her hearty teff breakfast bowl or comforting sweet potato blondies.

This Simple Miso Chicken With Glazed Carrots Recipe Comes Together in Just 45 Minutes

This is a favourite meal of ours because it’s quick to pull together and has big flavour thanks to the magical marinade that’s sticky, sweet and salty. Whenever you mix miso, sesame oil and honey, you get pure deliciousness. Here, we slather it all over chicken breasts, but thighs would be just as perfect and much juicier. The glazed carrots are also divine. This is a quick one-pan meal with little mess.

Simple Miso Chicken With Glazed Carrots

Prep Time: 10 minutes
Cook Time: 33 minutes
Total Time: 43 minutes
Servings: 2-4

Ingredients:

¼ cup white miso
1 tsp toasted sesame oil
1 Tbsp honey
1 tsp rice vinegar
2 Tbsp avocado oil
1 tsp minced ginger
2 carrots, peeled and sliced in half lengthwise
4 cloves garlic
2 chicken breasts or 4 chicken thighs (about 1 lb), skinless and boneless
¼ cup fresh cilantro or parsley, roughly chopped (optional)
Sesame seeds (optional)

Directions:

1. Preheat your oven to 375°F.

2. In a bowl, whisk together the marinade ingredients (miso, sesame oil, honey, rice vinegar, avocado oil and ginger).

3. In a wide, oven safe dish, add a splash of extra-virgin olive oil or avocado oil to coat the bottom.

Related: Here’s How to Organize Your Tupperware Drawer Once and for All

4. Place the carrots and whole garlic on the bottom of the dish and then the chicken on top.

5. Pour the marinade over the chicken and carrots, ensuring the chicken gets the majority of marinade.

6. If the carrots seem too dry, add a splash of avocado oil and make sure they’re coated so they cook well.

7. Cook in the oven for 30 minutes and broil for 2-3 minutes at the end, so the marinade gets bubbly and caramel in colour. Make sure you watch the chicken as it broils because the miso can burn easily.

8. Top with fresh herbs and sesame seeds and serve with brown rice, if you like.

Want more delicious chicken recipes? This slow cooker chicken shawarma and Middle Eastern sumac chicken are must-makes.

5 Fast, Healthy and Yummy Breakfasts in 15 Minutes

Breakfast is the most important meal of the day, or so that’s what we are told. As a nutritionist, I believe every meal has its merit and is incredibly beneficial for nourishing cells, tissues, organs and balancing blood sugar. Breakfast, however, sets the tone for the entire day. It wakes up your digestive system, sends glucose to your cells and your brain and fuels you.

Most people are in a hurry in the morning, rushing to work and out the door. They grab a quick sugary muffin, a cup of coffee and after two hours they crash, feel tired, fatigued, unfocused and hungry. That’s when people tend to go for another coffee, another sugary and carb-filled treat and the cycle continues. The key is to eat a breakfast that will give you clarity for the day. A perfect breakfast consists of good protein, complex carbs and healthy fats. You don’t need to spend a lot of time in the morning making a healthy breakfast, instead experiment with the five fast and easy breakfasts below.

1. Chia Pudding
This breakfast pudding has chia seeds, which are rich in omega 3 fatty acids and fiber. The fiber in chia seeds will expand in your stomach and signal your brain that you are full. It will keep you nicely satiated for hours. It also has walnuts to help improve memory and wake up the cognitive process — very important for the morning!

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Ingredients:
*make this breakfast the night before
3 Tbsp chia seeds
1 cup milk alternative (rice, oat, almond, coconut or hemp)
¼ tsp vanilla
2 tsp coconut sugar
¼ cup walnuts, chopped
¼ cup blueberries

Directions:
1. Place chia seeds, milk alternative, coconut sugar and vanilla in a jar or a bowl (a mason jar works well). Cover and refrigerate overnight. It will look like tapioca pudding when taken out of the fridge
2. In the morning, take out of the fridge and top with walnuts and blueberries.

2. Socca Bread (chickpea pancake) with Steamed Greens & Avocado
Socca bread is made from chickpeas, which are full of fiber and have a lot of protein. The greens are incredibly alkalizing, and the avocado is full of fiber and healthy fats, keeping you full and energized.

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Ingredients:
*prepare the socca batter the night before
1 cup chickpea (garbanzo) flour
1 cup water
3 Tbsp extra virgin olive oil
½ tsp sea salt
½ tsp thyme
2 cups baby kale, baby spinach or kale
½ avocado

Directions:
1. In a bowl, combine the chickpea flour, water, extra virgin olive oil, sea salt and thyme. Leave in the fridge overnight.
2. In the morning, pour the batter into an oven stable skillet, like a cast iron skillet. Turn on the oven broiler and place the racks lower in the oven, further away from the broiler.
3. Let batter cook for 5 minutes, watch so it doesn’t burn.
4. While the socca bread is cooking, lightly steam the baby kale, baby spinach or kale.
5. Eat the socca with sliced avocado and steamed greens.

 3. Protein Smoothie
Smoothies are the perfect snack and breakfast because liquids are really easy for the body to digest. Try opting for a vegan protein powder rather than soy or whey as they are more digestible and less inflammatory.

©Moretto_GeorgeBrown_Culinary_Recipes_SM-Smoothie

Ingredients:
½ cup kale
¼ cup pineapple
1 banana
1 cup coconut water
1 scoop of protein powder of choice

Directions:
1. Place all ingredients in a blender and blend until there’s a smooth, liquid consistency.
2. If you want to take this smoothie with you throughout the day, double the recipe, store in a jar and take the smoothie to work.

4. Raw Superfood Granola & Kefir
Superfoods are filled with antioxidants, vitamins and minerals. Adding nuts to this superfood granola adds good fat and protein. Kefir is fermented milk and houses plenty of good bacteria, which is fabulous for your gut. If you are sensitive to dairy, opt for a coconut kefir instead—you can find that at your local health food store.

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Ingredients:
1 cup unsweetened shredded coconut
½ cup goji berries
½ cup raw walnuts
½ cup raw almonds
¼ cup pumpkin seeds
¼ cup hemp seeds
½ cup cacao nibs
1 cup puffed quinoa (optional)
1/2 cup kefir
½ cup strawberries

Directions:
1. Place the coconut, goji berries, hemp, walnuts, almonds, pumpkin seeds, puffed quinoa and cacao nibs in a bowl.
2. Pour ½ cup kefir in a cereal bowl and top with ½ cup raw superfood granola. Top with strawberries.

5. Savoury Quinoa Cereal
Quinoa is one of the few vegetarian sources of a complete protein. Quinoa is also full of fiber, making this a perfect breakfast. As we approach the colder months making savoury breakfasts can be very warming for the body and satisfying.

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Ingredients:
½ cup quinoa
1 ½ cups water
¼ cup sunflower seeds
3 Tbsp  fresh parsley, chopped
¼ cup raw almonds
3 Tbsp extra virgin olive oil
½ lemon squeezed
Pinch sea salt

Directions:
1. Place quinoa and water in a pot, bring to a boil then simmer for 15 minutes.
2. While quinoa is cooking, chop the parsley.
3. Once the quinoa is cooked, place all ingredients in the pot. Pour ½ cup in a bowl and enjoy for a savoury breakfast.

tamara-green-living-kitchen Tamara Green is co-founder of The Living Kitchen, and a Holistic Nutritionist and Natural Cook. She combines her knowledge of nutrition and passion for cooking good food to work with clients to create lasting changes in their lives.

10 Quick & Easy Ketchup Variations

We all know ketchup is one of the most popular condiments, but its primary uses typically involve a big juicy burger and plate of fries. It has a very sweet, salty and savoury taste that pleases taste buds and makes numerous foods more palatable. The classic ketchup we all know and love uses tons of sugar to make it sweet and appetizing. The ‘healthified’ classic ketchup uses coconut sugar, a sweetener derived from the flowers of palm trees to bring about that sugary taste without all of the caloric damage.

While classic ketchup is the most common, variations on ketchup bring out its other delicious and unique qualities. Mixing balsamic vinegar, kimchi or BBQ sauce with ketchup are all great ways to take the flavour profile up a notch.

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Here are 10 creatively delicious ketchup recipes that are sure to blow your mind and your taste buds!

1. Classic Ketchup
2. Indian-Spiced Ketchup
3. Nice n’ Smoky Ketchup
4. Roasted Red Pepper Ketchup
5. Sriracha Cha-Cha Ketchup
6. Kimchi Ketchup
7. BBQ Ketchup
8. Balsamic Ketchup
9. Roasted Garlic Ketchup
10. Tabasco Ketchup

Click here for more healthy condiment recipes.

tamara-green-living-kitchen Tamara Green is co-founder of The Living Kitchen, and a Holistic Nutritionist and Natural Cook. She combines her knowledge of nutrition and passion for cooking good food to work with clients to create lasting changes in their lives.

Healthy and Easy Chickpea Coconut Curry

The perfect balance between spicy and savoury, this dish is packed with hearty goodness, thanks to the chickpeas, fresh herbs and coconut milk. Considering you can make it basically out of canned food (which is great if you’re crunched for time), it’s surprisingly easy too.

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Ingredients:
3 tbsp olive oil
3 cloves garlic, finely chopped
2-3 tsp of fresh grated ginger
2 1/2 tsp medium curry powder
1/2-1 tsp turmeric powder
3 Tbsp chopped fresh cilantro
1/2 tsp paprika
3 small tomatoes (I used canned tomatoes)
3/4 cup vegetable stock (I used the juice from my canned tomatoes)
1 large white onion, peeled and finely chopped
8 oz white mushrooms, sliced (I used one small can of canned mushrooms)
1 large can of chickpeas (450ml), drained
4-6 oz creamed coconut (depending on how much you want to tame the heat of the curry)
3 Tbsp chopped fresh cilantro plus extra unchopped for garnish

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Directions:
1. In a large frying pan over medium heat, combine your olive oil, garlic, ginger, curry powder, turmeric, cilantro (just the first 3 tsp), and paprika. Lightly fry and be careful not to burn. Add your vegetable stock and tomatoes and continue to fry for another 2-3 minutes.
2. Take your frying pan ingredients and transfer into a food processor and blend into a liquid until completely smooth.
3. In the meantime, fry up your onion for 3 minutes, add your mushrooms and fry for another 3 minutes, then add back your now pureed frying pan ingredients and sauté for another 4 minutes. Add your chickpeas and over a medium-low heat, simmer for another 15-20 minutes. If you find you need more sauce, add a bit more vegetable stock (or in my case, tomato stock).
4. Turn off your heat, and add your creamed coconut. Feel free to add more or less, just add about 2 oz at a time, taste and add more until you get the taste you desire.
5. Top with the last 3 Tbsp of fresh cilantro, dish up & eat! This dish would be great served with naan bread as well.

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100x100_BS Carlene and Bob Deutscher are the dynamic sibling duo behind BS’ in the Kitchen. While Carlene leans towards the sweeter side of things, baking up delicious desserts, you can count on Bob to cook up something savoury! Aside from blogging on BS’ in the Kitchen, Carlene works in marketing & communications, and sidelines as a lifestyle & wedding photographer, while Bob operates his own media company, with a focus on food photography, and videography!

Carlene and Bob Deutscher are part of the Lifestyle Blog Network family.

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1 Dish, 2 Ways: Skillet-Fried Buttermilk Chicken

It’s all about that crunch. Didn’t grow up down south? Don’t let that stop you from making old fashioned buttermilk fried chicken that’s so good, your northern postal code won’t matter one bit. Submerging it first in a bath of buttermilk is the key to getting a bird that’s moist, tender and slightly tangy on the inside, with a hot, shatteringly crispy golden crust on the outside.

While this fried chicken is fantastic naked, switch things up with a Sriracha-honey coating that’s sticky, sweet and a little spicy. Disclaimer: eat this among people you love, because it’s going to get messy.

Old-Fashion-Fried-Chicken

Skillet-Fried Buttermilk Chicken

Serves: 4

Ingredients:
2 Tablespoons kosher salt, divided
2 teaspoons plus 1 Tablespoon freshly ground black pepper
3 Tablespoons hot sauce
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
10-12 chicken pieces (legs, thighs or wings)
1 cup buttermilk
1 large egg
3 cups all-purpose flour
1 1/2 Tablespoons cornstarch
Peanut oil (for frying)

Fried-Chicken

Directions:

  • Whisk 1 Tablespoon salt, 2 teaspoons black pepper, garlic powder and onion powder in a small bowl. Rub and season chicken with spices. Cover and set aside for 30 minutes.
  • In a medium bowl, whisk buttermilk, egg and hot sauce. In a separate large dish, whisk flour, cornstarch, salt and pepper. Set a wire rack inside a large rimmed baking sheet.
  • Dip one piece of chicken at a time in buttermilk mixture, allowing the excess to drip back into bowl. Then dredge in flour mixture and let rest on a large plate or wire rack to dry out a little.
  • In a cast-iron skillet or another heavy straight-sided skillet, heat oil to 350°F using a thermometer.
  • Fry 3-5 pieces of chicken at a time, turning every 1–2 minutes until skin is deep golden brown and an instant-read thermometer inserted into thickest part of chicken registers *165°F.
  • Remove chicken and place on a wire rack.
  • Repeat with remaining chicken pieces. Let cool for at least 10 minutes before serving.

*10 minutes for wings and 12 minutes for thighs, legs, and breasts.

Skillet-Fried-Buttermilk-Chicken

Sriracha-Honey Coating

Ingredients:
4 Tablespoons butter
2 Tablespoons Sriracha
2 Tablespoons honey

Directions:

  1. In a medium non-stick sauce pan, melt butter over medium heat. Add Sriracha and honey and whisk together.
  2. Transfer one piece of fried chicken to sauce pan and dredge in sauce with tongs. Continue with rest of the chicken.

Sriracha-Honey-Chicken

BonnieMo Bonnie Mo is a Toronto-based editor and the face behind Food Network Canada’s 1 Dish, 2 Ways column. She’s also a contributing editor over at slice.ca. For more recipe ideas, visit bonniemo.ca, or catch her on Instagram @bonniemo