Babycakes Muffins!
October 30, 2009
I have to admit that I love cookbooks! I even read them in bed, yes that’s right, then I dream of sugar plums (vegan of course) dancing in my head . When I noticed that Babycakes bakery in New York City had a cookbook, I headed to Amazon right away! And voila 2 days later the newest addition to my library arrived.
The cover of the cookbook reads “Vegan, (mostly) gluten-free, and (mostly) sugar-free recipes from New York’s most talked-about bakery.” One thing that has kept me from doing much baking lately is most vegan recipes simply replace milk with soy milk and eggs with flax-eggs, all the while leaving a cup or more of sugar, and white flour. I prefer to ditch the processed sugar when I can and I also try to eat a gluten-free diet as well, makes my tummy feel better – happy tummy, happy me! The two recipes below use agave nectar, a low-glycemic sweetener from the agave plant and spelt flour is used in place of wheat flour. Spelt is not 100% gluten-free, but many people with wheat sensitivities are able to digest it comfortably. Most of the recipes use coconut oil described in the book as “high in omega-3 fatty acids, and packed with lauric acid, stores in your body as energy and not fat, and supports the proper function of the thyroid, thus stimulating the metabolism.” You need to melt the oil before you use it, it’s solid below 67 degrees. For the recipes below used sunflower oil as I didn’t have enough coconut oil on hand. Good news is coconut oil and agave nectar are both available at the local Superstore, and all health food stores.
So… how did the muffins turn out? DELICIOUS! Moist, light-tasting and not too sweet. Double-tested my my hubby and they got the two thumbs up 
Enjoy!
Baby Cakes Bakery – Blueberry Muffins
http://www.babycakesnyc.com/
Ingredients
2 ¼ cups whole spelt flour
2 tsp baking powder
1 tsp baking soda
1 tsp salt
½ cup coconut oil or sunflower oil
2/3 cup agave nectar
2/3 cup rice milk
2 tsp vanilla extract
1tsp pure lemon extract (I used the finely grated rind of 1 organic lemon)
2/3 cup blueberries, fresh or frozen (do not thaw)
1. Preheat the oven to 325. Line a standard 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together the flour, baking powder, baking soda, and salt. Add the oil, agave, rice milk, lemon and vanilla to the dry ingredients and stir until the batter is smooth. Using a plastic spatula, gently fold in the blueberries just until evenly distributed throughout the mixture.
3. Pour 1/3 batter into each prepared cup, almost filling it. Bake the muffins on the center rack for 22 minutes, rotating the tin180 degrees after 15 minutes. The finished product will bounce back when slightly pressed, and a toothpick inserted in the center will come out clean
4. Let the muffins stand in the tin for 15 minutes, then transfer them to a wire rack to cool completely. Store the muffins in an airtight container at room temperature for up to 3 days.
Baby Cakes Bakery – Zucchini Muffins
http://www.babycakesnyc.com/
Ingredients
2 cups whole spelt flour
½ cup flax meal
2 tsp baking powder
2 tsp baking soda
1 tsp salt
2 tsp ground cinnamon
1 tbsp ground ginger
½ cup coconut oil or sunflower oil
¾ cup agave nectar
¾ cup rice milk
1 tbsp vanilla extract
2 cups shredded zucchini
1. Preheat the oven to 325. Line a standard 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together the flour, flax meal, baking powder, baking soda, salt, cinnamon, and ginger. Add the oil, agave, rice milk, and vanilla to the dry ingredients and stir until the batter is smooth. Using a plastic spatula, gently fold in the zucchini just until evenly distributed throughout the mixture.
3. Pour 1/3 batter into each prepared cup, almost filling it. Bake the muffins on the center rack for 22 minutes, rotating the tin180 degrees after 15 minutes. The finished product will bounce back when slightly pressed, and a toothpick inserted in the center will come out clean
4. Let the muffins stand in the tin for 15 minutes, then transfer them to a wire rack to cool completely. Store the muffins in an airtight container at room temperature for up to 3 days.
Fortifying Yoga Food
October 27, 2009
This time of year we hear quite a bit from our yoga students and runners about feeling tired, a bit grumpy, sluggish digestion- yikes what are we to do. Well a good suggestion is to take a mini-break. Hmm can’t take off work and fly to a spa for a few days – how about a 3 day mini Kicharee Cleanse!
Sylvie and I both love Kitcharee – also known as mung beans and rice. It’s a great winter food, it is cleansing and fortifying and can be used as a winter fast, it’s especially recommended for people over forty. Excellent for the kidneys, colon and digestive organs, it is also beneficial in cases of constipation, or when food is not being digested by the intestines. Mung beans are a very easily assimilated form of protein. Combined with rice and cooked until they have a soupy consistency, they are really a “predigested” food.
Elation Centre Mung Beans and Rice (Kitcharee)
Ingredients:
- ½ cup mung beans (soaked overnight covered in water, and 1 tbsp apple cidre vinegar)
- ½ cup brown basmati rice
- 4 cups or more water
- 1 tsp – 2 tbsp grated fresh ginger
- 1 large onion chopped
- 4 cloves garlic minced
- 1 large ‘thumb’ ginger, minced
- 2-3 cups chopped vegeatables (zucchini, carrots, brocolli, celery)
- ¼ tsp cumin seeds or ground cumin
- ½ – 1 tsp coriander seeds, or ground coriander
Directions:
Rinse the beans and rice. Bring water to a boil add the rice boil for 15 minutes, then add the beans, garlic, onion and ginger. Let it boil over a medium heat for another ten minutes. Add vegetables and spices. Continue to cook over a medium to low heat, stirring to prevent scorching. Add more water if necessary. Loosley cover the pot, total cooking time 45-60 minutes.The consistency should be rich and thick, the ingredients barely discernable. The soupier this is the easier it is to digest.
This dish will provide you with protein, carbohydrate, vitamins, minerals, a bit of fat. Excellent and easy to digest. Its often recommended as a mono fast. Either one day or 28 days, from full moon to full moon. Enjoy!
3-day Mini Cleanse
Here are some suggestions for your 3-day break, listen to our body and contact your doctor if you really are coming down with something and not just feeling ‘dull’.
First thing in the morning have a big mug of digestive cleansing tea: to 5 cups boiled water add 1 tbsp fresh ginger root, 1 tbsp turmeric, 1 tbsp dried licorice. Cover and reduce heat for 10- 15 minutes. Optional add in 1 tbsp raw honey or pure maple syrup
For breakfast enjoy fresh homemade Green Juice – my favourite is:
Green Veggie Juice with Apples and Lemon
½ cucumber
1 stalk celery
4 kale leaves
½ head romaine lettuce
1 large green apple
½ lemon – peeled
Optional – add 1 tbsp flax oil or ground flax see – mix well
Process through a vegetable juicer and add ½ cup pure water to dilute.
For more calories try our Post-Run Green Smoothie
For lunch and dinner have a big bowl of Kicharee. If you are hungry have fruit between meals.
Drink lots of water and herbal tea. Go to bed early, take daily walks or yoga and smile:)
One Love
October 22, 2009
This week in our Powerful Woman Yoga Boot Camp classes we have been exploring the Yogic principle of Unity. The definition of Yoga can be descriped as ’yoke’ or ‘union’ -of mind and body and spirit and the Remembering that we are all united with the Divine and in fact each one of is is Divine – ahh so the big idea of Yoga - we are all ONE. Very deep and extremely simple!
Keeping it simple – how in our daily life do we take our Yoga off the mat, reminding ourselves of this unity, this oneness amoung us all? The first step, Yoga teaches us is Ahimsa – Loving Kindess. Through daily small and perhaps unsolicited acts of kindness we slowly come to relize that there is no seperation between living creature – humans, animals, birds, fish etc – We are One.
One thing I know I can do each day to practice Ahimsa is to eat a Vegan diet (see this blog post), I vote for the humane and loving treatment of animals with each bite I take. Ok for me that’s easy – wow what else. Ok I smiled at a grumpy customer in the store today, (yes grumpyness aimed at me) and aha, I did get a smile in the end! Hmm what else? We move through our days at such a rapid pace perhaps it’s beneficial to take the time each day to set an intention to practice, let’s say 4 acts of kindness, and at the end of the day record them, personally I think think this is the only way I will Remember. How about it, shall we start today, tomorrow? You record yours and I’ll record mine, we’ll check back later
Check out this inspirational video http://www.playingforchange.com/episodes/3/One_Love. From the award-winning documentary, “Playing For Change: Peace Through Music”, an incredible rendition of the legendary Bob Marley song “One Love” with Keb’ Mo’ and Manu Chao. This is the third video from the documentary and a follow up to the classic “Stand By Me” and the incredible “Don’t Worry.” Released in celebration of Bob Marley’s birthday on February 6th, this tribute to the legend is performed by musicians around the world adding their part to the song as it traveled the globe.
Supreme Court Route
October 14, 2009
Here is a route that leads you from Elation Centre along the Ottawa River to just under the Supreme Court.
Good Luck Sharon
October 13, 2009
One of our members, Sharon Chisolm, is taking part in the 2009 World Masters Games in Sydney, Australia. Sharon is competing in Race Walking for team Canada in the 5000 and 10000 meter events! It was just a few years ago that Sharon attended a talk by the Bytown Walkers and learned about competing at the Games, and right then said to herself ”I am going to do that!” Hey look at her now!
Sharon we wish you the best of luck – you are an inspiration!
Chocoalate Truffle Mini Tarts
October 8, 2009
This recipe is adapted from The Balanced Plate by Renee Loux. Her books exude the passion and joy of whole foods, in both the recipes and the explanation of how to lovingly prepare the food. Every recipe I have made has turned out 100% delicious!
Ingredients for filling:
- ½ cup hazelnut butter (see note)
- ½ cup Omega Nutrition coconut butter (this will help the filling set, an essential ingredient)
- 2 cups maple syrup
- 2 cups unsweetened cocoa powder such as Green & Blacks or Coco Camino
Ingredients for tart crust
- 2 cups pecans
- 1/2 – 2/3 cup pitted Medjool dates (big soft dates)
- 1/8 – 1/4 tsp sea salt
Directions:
- In a food processor place the hazelnut butter, coconut butter (Omega nutrition does not have a coconut aroma, which will interfere with the balance of flavor in this recipe), maple syrup, and cocoa powder. Blend until smooth as velvet.
- Transfer to a covered bowl and chill in the fridge or freezer for one hour or until firm enough to handle.
- Place the pecans, dates and salt in a food processor and grind just until they form a sticky ball
- Uning a mini cupcake tin (holds 24 cupcakes), fill cupcake with mini cupcake liners and press about 1 tbsp of nut/date mixture in to the liner and use your fingers to form a shell. Scoop in about 1tbsp of chocolate filling.
- Store in the freezer until firm and transfer to a covered container, will keep in the freezer for 2 weeks.
- You may have enough ingredients for another round of tarts, keep going until you use up all the filing and crust.
- Extra filling can be used as a dip for strawberries or other fruit!
Note: hazelnut butter is found at most health food or specialty stores, can substitute raw cashew or almond butter
Cranberry Sauce
October 8, 2009
This recipe is from the New Vegetarian Epicure by Anna Thomas. Anna wrote the best-selling Vegetarian Epicure which became the bible for vegetarian cooks in the 1970’s. This book has 325 recipes for every occasion from Autumn Dinner Parties, Soup Suppers and even a Thanksgiving Feast. Although this book is not vegan (it has many recipes with milk, eggs, butter), the recipes are written with a passion for good food and most can be ‘veganized’. I love that she puts together a whole menu and describes how she went about creating it.
Ingredients
- 12 oz fresh cranberries
- 1 large orange – use organic or wash very well
- ¾ cup sugar
- 1 tsp cinnamon
- Dash of cloves
Directions:
- Wash the cranberries and discard any that are soft or spoiled
- Finely grate the zest of the orange. Cut away and discard all the white pith and cut teh orange into a few pieces. Put the orange pieces and zest into the container of a blender with enough water to make one cup, process until the orange is roughly chopped
- Combine the liquid in a heavy-bottomed saucepan with the sugar, cinnamon, and cloves and bring to a boil, stirring to dissolve the sugar. Add the cranberries and return to a boil and stir over medium heat for 8-10 minutes; use a long-handled wooden spoon, this stuff can really spit.
- When most of the cranberries have popped and the liquid is somewhat thickened, the sauce is done. Pour into a serving dish, allow it to cool and then chill.
Vegan Pumpkin Pie Filling
October 8, 2009
This recipe is from The Balanced Plate by Renee Loux. Her books exude the passion and joy of whole foods, in both the recipes and the explanation of how to lovingly prepare the food. Every recipe I have made has turned out 100% delicious!
Makes enough for one pie
Ingredients:
- 3 pounds sugar pumpkin or butternut squash
- 1 cup filtered water
- 2/3 cup maple syrup
- 1/3 cup nut, soy or coconut milk
- 4 tbsp agar-agar flakes *
- 2 tbsp softened coconut butter, safflower or grape seed oil
- 2 tbsp arrowroot flour **
- 1-2 tsp vanilla extract
- 1 tsp ground cinnamon
- 1 tsp grated fresh ginger or ½ tsp ground ginger
- ¼ tsp ground nutmeg
- ½ tsp sea salt
- 1 9-inch unbaked pie crust (I used a vegan graham cracker crust)
Procedure:
- Cut pumpkin in half and place face-down in a baking dish. Pour the water into the dish, and bake in a preheated 450 degree oven for 45 to 60 minutes until tender and easily pierced with a fork.
- Let cool enough to handle before removing the seeds. Scoop out the flesh with a spoon. (this can be done ahead of time and the flesh refrigerated or frozen). Reduce the oven temperature to 425 degrees.
- In a small sauce pan, bring the maple syrup and milk to a simmer. Add the agar-agar flakes and whisk over the low hear until mostly dissolved, 5-6 minutes
- Place the pumpkin in a food processor fitted with a metal blade. Add the maple syrup mixture, coconut butter arrowroot flour, vanilla, cinnamon, ginger, nutmeg and salt and blend until very smooth
- Pour the filling into the pie crust, bake for 15 minutes, then reduce the heat to 350 degrees and bake for 45 to 50 minutes or until the filling is set and the crust golden brown. Cool on a rack for a few hours to set completely. Serve chilled
* agar = agar-agar = agar agar Pronunciation: AH-gur
Since gelatin is made from animal tissue, many vegetarians rely upon this seaweed derivative as a substitute. Like ordinary gelatin, agar is flavorless and becomes gelatinous when it’s dissolved in water, heated, and then cooled. Agar, though, gels more firmly than gelatin, and it sets and melts at a higher temperature–it can even set at room temperature. Agar, like gelatin, is full of protein (though incomplete), but it also contains the rich array of minerals one would expect from seaweed. To use agar, just soak it in the liquid for about 15 minutes, bring it to a gentle boil, then simmer while stirring until it’s completely dissolved. The liquid will gel as it cools.
** arrowroot starch = arrowroot powder = arrowroot = arrowroot flour
This starch thickener has several advantages over cornstarch. It has a more neutral flavor, so it’s a good thickener for delicately flavored sauces. It also works at a lower temperature, and tolerates acidic ingredients and prolonged cooking better. And while sauces thickened with cornstarch turn into a spongy mess if they’re frozen, those made with arrowroot can be frozen and thawed with impunity. The downside is that arrowroot is pricier than cornstarch, and it’s not a good thickener for dairy-based sauces, since it turns them slimy.
Substitutes:
tapioca starch (very similar) OR cornstarch (Cornstarch doesn’t impart as glossy a finish and can leave a starchy taste if undercooked.)
Maria’s Sweet Potato Scones
October 8, 2009
This is a recipe our amazing Running Coach Maria sent me for her sweet potato scones. I substituted soy milk and vegetable oil to veganize the recipe.
Ingredients:
- 1¼ cups (300 mL) all-purpose flour
- ½ cup (125 mL) whole wheat flour
- 1 tbsp (15 mL) brown sugar or maple syrup
- 1½ tsp (7 mL) baking powder
- 1 tsp (5 mL) baking soda
- ¼ tsp (1 mL) salt
- ¼ tsp (1 mL) cinnamon
- 1/8 tsp (0.5 mL) allspice
- 1 cup (250 mL) mashed cooked sweet potato (about one large) or substitute pumpkin
- 1 cup (250 mL) soy milk soured with 1 tbsp vinegar
- 3 tbsp (45 mL) vegetable oil
Procedure:
- Preheat the oven to 425°F (220°C). Spray two baking sheets with non-stick vegetable oil spray.
- In a large bowl, combine the all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, salt, cinnamon and allspice. Stir until mixed.
- In another bowl, mix together the mashed sweet potato, buttermilk and melted butter. Add the sweet potato mixture to the flour mixture and stir until combined — the dough will be soft and sticky. Scoop dough by ¼ cup (50 mL) spoonfuls onto the prepared baking sheets, leaving room between them for expansion. Bake for about 15 minutes, or until golden.
Makes 12 scones
Roasted Winter Vegetables
October 8, 2009
This recipe is from Chez Panisse Vegetables by Alice Waters, chef, author, and the proprietor of Chez Panisse. She is an American pioneer of a culinary philosophy that maintains that cooking should be based on the finest and freshest seasonal ingredients that are produced sustainably and locally.
Ingredients:
You will need parsnips, turnips, rutabagas, celery root, fennel bulb – in any combination – and about the same quantity of butternut squash. Trimmed and peeled, the vegetables should be cut into ½ inch cubes- except for the baby turnips, which can be left unpeeled and cut in halves or quarters, and fennel which should be trimmed and sliced into thin wedges
Procedure:
Toss the vegetables in enough olive oil to coat them lightly, season with salt and pepper and spread them out on large baking sheets with 1-inch sides. Roast for 30 to 40 minutes in a preheated 400°F. oven until they are thoroughly cooked and beginning to caramelize nicely, stirring them occasionally with a spatula to make sure they don’t stick. (Beware of overroasting; a little browning makes them sweeter, but if you let them get too dark, they will taste bitter.)
Serving:
Serve directly from the oven or set aside and reheat later. Before serving, check the seasoning and sprinkle with your choice of herbs (sage, thyme, and winter savory), chopped fine
Option – add peeled garlic cloves from 2 buds of garlic and sweet potato cubes, roast with the other veggies