Tag Archives: omega3

Savoury Flax Muffins {grain-free}

I am really enjoying experimenting with grain free recipes, and when they turn out delicious, I love to share!
These savoury muffins are perfect to add to breakfast, to enjoy on their own as a snack with ghee or to serve with your favourite soup or stew as a biscuit. You can also create a sweet version too, by switching up some of the ingredients, which I have also included below.

Flax seeds, which have been around for 6,000 years, are an easy way to include healthy omega-3 fats into the diet. They are also an incredible source of fibre which help to improve digestion due to its mucilingenic properties which aid in cleaning out the intestinal tract. Plus, only 3 Tbsp of flaxseeds contain 6 grams of protein and a variety of important minerals like manganese, magnesium, phosphorus and selenium.

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Savoury {or sweet} flax muffins
Makes 24 muffins
Ingredients

4 cups ground flax seed

2 tablespoon baking powder

2 tablespoon green onions or chives (2 tbsp dried cranberries or dates for sweet variation)

1 tbsp fresh parsley or basil (1 tbsp maple syrup for sweet variation)

1 teaspoon sea salt

10 large eggs

1 cup water

2/3 cup olive oil

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Method

  1. Preheat oven to 350F. Lightly grease two 12 cup muffin tins with coconut oil.
  2. Combine flax seed with baking powder, herb mix and sea salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water and oil to the jug of your blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Drop mixture into prepared muffin tins and transfer the pan to the preheated oven.
  6. Bake muffins for 20 minutes, until top is golden. Remove from the oven and place on a cooling rack for 1 hour.
  7. Keeps in the fridge for 3-4 days and in the freezer for up to 3 months.

 

Thank you to Leanna Vogel at Healthful Pursuit for inspiring me to create this recipe based on her flaxseed focaccia.

Baked Maple Pecan Granola

Simple and classic. Enjoy with banana oat milk, or your favourite non dairy beverage. Top with additional fixings like coconut flakes, ground flax, chia or fresh fruit.

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Ingredients

2 cups rolled oats

1⁄2 cup pecans or almonds

1/2 cup mixed dried fruit such as cranberries, raisins, figs, prunes, apricots, peaches, cherries

1/3 cup sunflower or pumpkin seeds

2 tsp cinnamon

1⁄2 tsp nutmeg

1/4  tsp salt

1⁄2 cup maple syrup, or liquid sweetener like agave. It’s best not to bake with honey

1/4 cup coconut oil

1 tbsp fresh ginger, grated

1 tsp vanilla extract

Instructions

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PREHEAT oven to 275° F. Line Baking sheet with parchment paper. IN A LARGE BOWL, combine oats, pecans, cranberries, raisins, sunflower seeds, cinnamon, nutmeg and sea salt. IN A SEPARATE BOWL, combine maple syrup, ginger, coconut oil and vanilla. ADD maple syrup mixture to oat mixture and combine well. SPREAD granola in a thin layer on baking sheet. Bake for 1 hour, stirring every 20 minutes to prevent burning. Cool completely and store for up to a week in an airtight container.

Arugula, Walnut and Garlic Scape Pesto

 

 

Garlic What ???

Down Memory Lane…

I still remember the first time I saw these beautiful wispy spirals that began to grow out from my garlic plants, planted the previous fall. I immediately did some research to learn more and was amazed (and excited!) about what I could do with them in the kitchen. I will also never forget the moment I harvested it and ate it raw…weooo…hello garlic!

“Garlic scapes are the “flower stalks” of hardneck garlic plants, although they do not produce flowers. These stalks start to appear a month or so after the first leaves. They are usually cut off of the plant, since leaving them on only diverts the plant’s strength away from forming a plump bulb.” (source: gardening.about.com)”

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Three years ago, I found a recipe that I loved and stuck to it. I was making garlic scape pesto as often as I could. I also preserved some in the freezer by using a food processor for making pestos later on in the summer or fall. Scapes are typically available in the early parts of the season.

 

Although I do love the pungency of garlic cloves, it is a nice change to enjoy a more mild, almost sweet, flavor. This can be ideal for anyone looking for a more subtle flavor or who doesn’t enjoy (or cannot digest) raw garlic.

 

This year, I had so many scapes that it was time to get creative! My favorite recipes is still a scape and walnut and with veggies, crackers or a nice homemade bread. But I am also enjoying grilling the scapes on the BBQ, adding them to a bottle of extra virgin olive oil for a homemade infused garlic oil, as well as cooking with them; adding to hummus, soups or stir frys, instead of garlic cloves.

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If you really love garlic, or feel your immune system getting low, you may even just bite directly into the scape!

 

For your Health….scapes can

  • oxygenate blood
  • Reduce inflammation
  • Boosts immunity; high in antioxidant glutathione
  • lower blood pressure and cholesterol levels
  • garlic scapes, like cloves, and other alliums are known for their anti cancer qualities
  • rich in sulfur; important for health and strength of hair, nails, skin and important for synthesis of amino acids.

 

Recipe

Easy as 1,2, 3!

Once you learn the proportions for pesto, no need to use a recipe. The nuts, herbs and greens are always interchangeable. Walnuts, almonds  and pistachios make a really creamy and rich pesto. For something lighter, try sunflower or pumpkin seeds. For the greens play with kale, spinach or arugula and try herbs like parsley, basil or cilantro.

Arugula, Walnut & Garlic Scape Pesto

2 c garlic scapes, cut into bits & the flower head discarded

1 – 2 cups arugula (spinach, kale, chard OR fresh herb of choice)

1/2 c walnuts, or nuts/seeds of choice

1/4 c grated parmesan cheese (optional, try adding nutritional yeast for a dairy free option)

1/3 c extra virgin olive oil

juice of 1/2 lemon (or more)

1/2 t sea salt

1/2 t cayenne (optional)

Combine the garlic scapes, arugula, walnuts, cheese in the bowl of a food processor. Pulse a few times. Let the machine run and slowly pour in half the amount of oil along with the lemon juice, salt and cayenne. Slowly add the remaining oil until you’ve reached a good consistency. Store in a lidded jar in the fridge for a week or freeze in small jars.

Enjoy!

The only thing I can take credit for is eating this. I love this recipe exactly the way it is in The Power of Food by Adam Hart. This a fantastic cookbook for anyone looking to add nutrient dense, high prana, foods to their diet. There are chapters dedicated to hemp seeds, chia,cashews, garlic, ginger, avocados… I think you get the point!!!

I like to refer to this “dessert” as a power snack which justifies  me eating it for breakfast, lunch, snack or dinner..which happens!

The ingredients are superior to most granola bar or protein bar recipes, and with the hemp seeds and almond butter, this packs a punch! This recipe is not only rich in protein, but also in omega 3 thanks to the walnuts  and calcium from the sesame seeds and tahini. Lastly, it’s raw and has all the enzymes for optimal digestion and assimilation!

This is a must try!

Ingredients

1/2 cup walnuts, ground

1/4 cup sesame seeds, ground

1/4 cup hemp seeds

3 Tbsp tahini

3 Tbsp honey

2 Tbs[, almond butter

1/2 tsp Himalayan crystal salt

Extra hemp seeds for sprinkling on top

Instructions

In a large mixing bowl, combine all the ingredients except the topping. Line an 8 inch square baking sheet with parchment paper. Place the mixture into the prepared baking dish. Sprinkle some hempseed overtop and place the halvah in the refrigerator for 1 hour. Cut into small squares and serve. Store your halvah in an airtight glass container in the refrigerator for up to 7 days.

Want chocolate halvah??? Add 2 Tbsp of Cacao!