Tag Archives: food & nutrition

Two Recipes to Personify the Winter Season

Screen shot 2013-12-09 at 11.19.44 PMThere are so many things to love about winter: soft, fluffy scarves to bundle up in, holidays to celebrate with loved ones, and of course all the many traditional dishes filled with hearty ingredients and warm spices.

The ingredient that personifies this time of year more than any other for me is ginger.  It’s a spicy spice in the best kind of way one that warms you from the inside out.  It works in everything from a Thanksgiving cranberry chutney recipe to a simple herbal tea.  And ginger is not just about flavor and spice, it’s also one of the most well studied herbs in botanical medicine, with an impressive body of research to support its use for a variety of health conditions including improvement in muscle and joint pain, nausea due to pregnancy or chemotherapy and a variety of other conditions where inflammation plays a role (which is almost everything).

Fun fact: Dried ginger is ten times more healing than fresh

Here are a couple recipes with ginger that I love to make this time of year:

Simple Ginger Tea

I make this tea when I’m feeling cold and a bit lazy.  It leaves me feeling instantly warm and healthy.

  • Thoroughly wash a chunk of fresh ginger rhizome (root) and use a carrot grater to remove the outer skin
  • Slice lengthwise into two or three thick pieces and add one to two slices to a cup of very hot water or tea (green or raspberry leaf are some of my favorite choices)
  • Steep for 3-4 minutes and enjoy

Superfood Muesli

I’ve modified this recipe from one I was introduced to while in naturopathic medical school.  I love it because you can make a big batch that will last for weeks and it’s fun to get creative with different spices and ingredients.  Although this dish can be eaten warm or cold, I like to warm it up in the winter for a stick-to-your-ribs breakfast that provides excellent whole-food nutrition and energy.

Ingredients:

  • 4 cups rolled grains (e.g. oats, rye, barley, and/or rolled rice flakes)
  • 2 cups oat bran
  • ½ cup dried, unsulphured fruit (e.g. raisins, dates, blueberries, cranberries)
  • 1 cup sunflower seeds and/or pumpkin seeds (can be ground)
  • 1 cup raw nuts (e.g. walnuts and almonds)
  • 1 cup seeds (e.g. ground flax seed, chia)
  • 1 tsp each of one or more of ground ginger

Combine all ingredients, mix well and store in an airtight container for up to two weeks.  To make a single serving, scoop a ½ cup into a bowl and add 1 cup liquid (e.g. water, nut milk or dairy milk are all good options).  Soak overnight and then heat in microwave in the morning or, to prepare right away, heat in a saucepan until grains are soft and ingredients have absorbed all the liquid.

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Image by Muy Yum

The Perfect Gluten-Free Dessert with a Secret Ingredient

brownies-blue2sm-682x1024Calling all sweet tooths! Brownies are a dessert staple – right after cake, ice cream and pie. There are so many variations of the brownie recipe that it can be difficult to carve out your own, but after many attempts I think I’ve done it.

It took a while to get this recipe right, but I found that spinach, of all things, is the key. Not only does it add a little nutrition to the treat but it also helps keep the brownie moist. I’ve also added Cardomom, which is a bit of an exotic spice. If you don’t have it in your cupboard you can skip it, but I think it rounds out the taste nicely. Oh, and these brownies are also gluten-free! Does it get any better than that?

Perfect Gluten-Free Spinach Brownies

makes @16 brownies

Serve with Almond Milk

Ingredients:

Instructions:

Preheat the oven to 350ºF.

Line an 9×12-inch baking pan with parchment paper.

Steam the spinach until wilted (about 2 minutes).

 In a mixing bowl whisk together the raw cacao, almond meal, sorghum flour, salt, cinnamon, cardamom and baking soda.

 Put the maple syrup and the spinach in a blender and blend until pureed.

 Make a well in the center of the mixing bowl and add the beaten eggs, vanilla extract, sesame oil and maple syrup-spinach mixture. Beat on low-medium for two minutes, until the batter begins to come together. At first it will seem thin but keep beating until it thickens and becomes smooth and glossy. It might seem a little soupy to you but that is ok. It will come together in the oven.

Pour the batter into the prepared baking pan.

 If you are adding nuts, stir in the nuts by hand. Even out the batter with a silicone spatula.

 Stud the top with some dark chocolate chips and press in slightly.

 Bake in the center of a preheated 350ºF oven for 30-35 minutes, or until the brownies are set. The top will crack, like a flourless chocolate cake. You will know it is done when a toothpick inserted into the center comes out clean.

Enjoy!

Originally posted on my website, TappsTips.com 

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