A Healthy Hallo-ween Party Mix

Autumn Mix

Today I experimented putting a grown-up spin on the classic Trail Mix. Inspired by Halloween it motivated me to finally carve my pumpkin . Although a little tedious, sifting through the goo it’s gratifying to use fresh pumpkin seeds as opposed to bulk bought ones.

So I’ll get to it. And this is a party sized portion so great for bringing to people house or even little care packages. Something different then cakes and pies anyways!

This was a two-part roasting process. Firstly I roasted the unsalted almonds in some olive oil, ½ tsp chili powder, ½ tsp paprika and sea salt. About 10 mins at 350.

Next I roasted the washed and dried pumpkin seeds at 400 in olive oil, ½ tsp chili powder, ½ tsp paprika, sea salt and I added red pepper flakes for a kick. Help balance this savoury-spicy-sweet snack.

After cooled I mixed in craisins, diced candied ginger and peanut-butter chippits.

Tip: Adding sea salt to nuts and seeds hot out of the oven is key before cooling.

Ingredients:

1 ½ Cups Craisins

½    Cup Candied Ginger

1 ½ Cups Unsalted Almonds

1     Cup Pumpkin Seeds

1     Package of Reece Peanut-Butter Chippits

1     Tsp Chili Powder

1     Tsp Smoked Paprika

½    Tsp Red Pepper Flakes

Sea Salt to taste.

There’s so many healthy things going on in this bowl I won’t even bore you with facts and figures! I hope everyone enjoys this treat tonight at the Halloween party!

Not another benny breakfast at Avenue Bistro

Not another weekend benny...

I know some people may never tire of the classic but I’m not the hugest fan. If I do order it I’ll substitute avocado for the muffin but recently have been introduced to a side of rice. Genius.

This blog has been more of a cookbook and now it’s time for my restaurant review post. Avenue Bistro in Comox, BC. Little sister to the well-known Atlas Cafe in Courtenay this restaurant is delish and those chefs know how to produce the most perfect polenta dishes! I didn’t even know I liked polenta until I had the appy (many times now). What I’m recommending to the adventurous weekend breakfast-outer is the Italian Benny with a side of fresh fruit and the best breakfast potatos you’ve tried, half sweet potato. Anyways these perfectly poached eggs are served on polenta with a small amount a tomato puree, fresh basil and shaved parmesan. Have I inspired your weekend breakfast plans? Awaken your taste buds to this delicious dish. And then have a nap.

I really should have called this post "Plenty of Polenta" because I added the appy photo as well. Oh yeah....

You can check out their full menu @ www.avenuebistro.ca 

Peanut-Butter Oatmeal Raisin Cookies

Peanut-Butter Oatmeal Raisin Cookies

Oh. My. God! These are shut-your-mouth I’m eating right now good! I’m visiting family this weekend and wanted to bring their favourite peanut butter cookies. I also wanted to enjoy tem so I Googled (as I do) gluten free options and made them better!

¼ butter

1 cup peanut butter

¾ sugar

2 eggs

1 ¼ tsp baking soda

1 ½ vanilla

3 cups rolled oats

¾ cup sultana raisins

¼ tsp nutmeg/ cloves

¼ tsp cinnamon

Directions:

Miss together (with a wooden spoon) softened butter, peanut butter, sugar, and 2 eggs. Add baking soda, vanilla, raisins, spices and mix then gradually stir in oats.

Use a tablespoon to measure cookies and place on parchment paper. Gently press down and put in a pre-heated oven for 12-14 minutes.

Health benefits:

In-case you need to justify eating more than one. Raisins are a good source of concentrated energy as well as high in antioxidants. The fats in peanut butter are said to lower bad cholesterol and higher good cholesterol, although it also states that obese people shouldn’t consume large quantities. And among other great things oats are a good source of dietary fibre and protein that is said to be equivalent with soy protein if that means anything to you!

You’re welcome!

My Twists on Shepherd's Pie

Be thankful Thanksgiving is over with these Shepherd's Pie options!

T’is Monday night and most have survived their thanksgiving dinners, some unfortunate few are still fighting through to the unnecessary dessert course.

Tonight I experimented with two fun and flavourful twists on Shepherd’s Pie. One with a sweet-potato and fall-spiced topping the other with an Irish inspired "Champ" topping (mashed potatoes with chopped green onions).

I’m sure there are lots of leftover spuds that can be put to better use these ways! Enjoy and let me know what you think.

Sweet Potato Topping:

2-3 large sweet potatoes

Tbsp butter

¼ tsp cinnamon

¼ tsp nutmeg

¼ tsp cloves

Splash of milk

Salt and pepper to taste (heavier on the pepper)

Champ Topping:

5-7 baking potatoes

Tbsp butter

Splash of milk

A bunch of green onions (scallions) finely chopped

Salt and pepper to taste

Filling:

Small package of lean ground beef

2 small carrots diced

2 sticks of celery diced

1 small onion finely diced

2 garlic cloves minced

1 cup of frozen peas

2 tbsp fresh parsley chopped

1 tsp oregano

A couple healthy splashes of Worcestershire

1 cup chicken stock

Salt and pepper to taste

Directions:

Soften the onions, carrots, celery, and garlic together and add to cooked ground beef. Add frozen peas, herbs, Worcestershire and chicken stock.

In a baking dish add the filling and top with mashed topping. Place in oven heated to 350 for 35-45 minutes.

Happy Fall eating!

Roasted Sweet Potato & Carrot Soup

Fall for my roasted sweet potato and carrot soup.

I love our Canadian Fall weather. It’s crisp, sunny (this year) and the leaves are stunning. It’s also the time of year we start to incorporate soup back into our diets and I think my sweet potato and carrot soup will be a staple. I’ve been walking around with sweet potatoes; carrots roasted with garlic in my head for the past week and finally had to experiment. As Rachel Ray would say, “delish!” It’s creamy, hearty and healthy! Forget that last word and just try it for yourself. Exact measurements are not my strong point but here’s the approximations:

                                                                                   1 large sweet potato

5 medium size carrots

1 head of garlic

3 celery sticks

1 medium white onion

1 can chick peas

1 box low sodium chicken broth (or veg for veggies)

   Equal parts water

½ tsp salt

½ tsp pepper (or more)

1 tsp nutmeg

1 tsp red pepper flakes

Directions:

Cut carrots and sweet potato in similar sized cubes. Toss in some olive oil, salt and pepper and put on a baking sheet in the oven at 400 degrees for 40 minutes. For the last 25 minutes add a head of garlic wrapped in tin foil with the tip cut off and some olive oil inside to the oven.

On the stove dice the onion, celery and 1 carrot in olive oil until softened. Add chicken stock and water with salt and pepper. Bring to boil.

Add the roasted veg and 3 garlic cloves to the pot as well as rinsed chick peas. Add nutmeg and pepper flakes then puree to a thick, smooth consistency. Enjoy!

When bragging to a friend about my untried concept she suggested some goat cheese on top. Sounds good but I don’t have any in-house. Serve with a side of corn chips if desired.

Benefits:

This vitamin rich soup helps skin look younger, strengthen bones, improve vision and is a good source of fibre. The chick peas keep you fuller longer and feel satisfied. There is lots of heart healthy and cancer preventing goodness in this pot!

Let me know how this recipe tastes to you! It does make a lot but freezers are our friend.