February 25th, 2014
Thanks to Elizabeth and David at the Unrefined Olive for being such graceful hosts! We were able to taste wonderful combinations of olive oils and balsamics, served with an abundance of knowledge. Merci beaucoup!
If recipes inspire you, try your hand at what was on the menu.
CHIA & FRUIT DELIGHT
(BREAKFAST TO GO)
1 GOOD PORTION
Prep time: 5 min
Soak time: 8 hrs (overnight)
1 Tbsp chia seeds (or flax seeds)
4 to 8 Tbsps water to desired texture (flax seeds will only need 2 x the amt in water)
1 Tbsp shredded (unsweetened) coconut
1/2 apple, chopped
Handful of sliced almonds
Handful of raisins
Good pinch of cinnamon
Maca powder (optional)
Soak the seeds in water overnight in a covered bowl. (Remembering this is the hardest part about the recipe) In morning it will have a gelatinous consistency.
Add coconut, apple, raisins and almonds and a dash of cinnamon and maca.
(You can add a little almond or rice milk, to add a little moisture.) Experiment with other fruits and dried fruits, and seeds such as flax and hemp. It multiplies beautifully.
Recipe inspired by “Whole Food Matters”!
BIRCHER MUESLI (as pictured on poster)
SERVES 2 HEARTY PORTIONS
Prep time: 10 min
Soak time: 8 hrs
1 cup large flake rolled oats
juice of ½ lemon
2 tbsp maple syrup
1 cup plain yogurt/or kefir (or less)
2 tbsp pumpkin seeds, toasted if you prefer
2 tbsp sunflower seeds or soaked chia seeds
2 tbsp sliced almonds
1 cup fresh or frozen and thawed berries
The evening before you want to eat it, put oats in a bowl and cover with water by 1 inch. Cover and leave on the counter overnight.
In the morning, peel and grate apples into oats. Add rest of the ingredients. Stir thoroughly and enjoy!
Try different ingredients! Soak in apple juice or nut milk. Use pear or applesauce. Try banana or mango. Use dried fruit and soak overnight with oats. Replace syrup with honey, fruit sweetener or no sweetener at all. Try other nuts…
Enjoy this breakfast that’s fit for an Olympian!
SERVES A GREAT ALTERNATIVE HEALTHY SNACK
Prep time: 10 min
Oven time: 1 ½ to 2 hrs.
1 bunch of kale (best are curly green, red or purple or the Russian variety) use leaves and reserve stalks for soups, smoothies…
1 Tbsp of extra virgin olive oil (Persian lime o. o. for workshop)
1/8 – ¼ tsp of sea salt (or to taste)
Set oven to lowest temperature (pending on oven, 110 degrees Fahrenheit to 150.)
Wash and tear kale leaves to bite size pieces (note: they will shrink considerably). Spin them dry and place them in a bowl.
Drizzle ½ the olive oil and sprinkle ½ the salt before you give them a gentle toss then add the remainder of both oil and salt. Macerate gently with your hands until well all leaves are covered.
Spread them on a few baking sheets in one layer over parchment paper, place in oven until crispy like chips. About 2 hours, but they will not burn at that temperature, can be forgotten for 4 to 5 and still be tasty.
Enjoy these as you would chips on movie night, or as a crunchy topping for dips, soups or stews!
MAKES ABOUT 1 ½ CUPS
Prep time: 6 min
2 small avocados
1 Tbsp. minced red onion
1 small garlic clove, minced
½ small jalapeño chile, minced
2 Tbsp. minced fresh cilantro
1 Tbsp. lime juice
Halve 1 avocado, remove pit, and scoop flesh into medium bowl. Using fork, mash lightly with onion, garlic, jalapeño, cilantro, and 1/8 tsp salt (or to taste) until just combined.
Halve and pit remaining avocado. Using knife, carefully make ½-inch crosshatch incisions in flesh, cutting down to but not through skin. Using soup spoon, gently scoop flesh from skin; transfer to bowl with mashed avocado mixture.
Sprinkle lime juice over and mix lightly with fork until combined but still chunky. Adjust seasoning with salt, if necessary, and serve.
(Guacamole can be covered with plastic wrap, pressed directly onto surface of mixture, and refrigerated for up to a day. Return guacamole to room temperature, removing plastic wrap just before serving.
“The Science of Good Cooking” authored this delicious and fresh tasting guacamole!
CHILI ROASTED PUMPKIN SEEDS
MAKES 1 CUP
Prep time: 2 min
Cook time: 3-5 min
1 cup pumkin seeds
2 tsp olive oil
1 pinch of chili powder, a small pinch of cayenne and some paprika
¼ tsp +/- sea salt
IMPORTANT to spice to taste, start with little, taste and adjust. So taste them before you place in the oven.
Place pumpkin seeds in large cast iron skillet over medium heat.
Stir frequently, for 3-5 min, until seeds make a crackling noise, some will even pop
Remove pan from heat and stir in olive oil, then chili powder and salt
Cool and serve.
KALE AND OLIVE OIL MASHED POTATOES
SERVES 6 PORTIONS
Prep time: 30 to 40 min
3 pounds potatoes, peeled (or not, if organic) and cut into large chunks
4 tablespoons extra virgin olive oil
4 cloves garlic, minced
1 bunch kale, washed well, large stems stripped and discarded, leaves chopped finely
1/2+ cup warm milk, cream or alternative
Freshly ground black pepper
5 scallions, white and tender green parts, chopped
1/4 cup freshly grated Parmesan, for garnish (opt)
Fried shallots, for garnish (optional)
Put the potatoes in a large pot and cover with water. Add a pinch of salt. Bring the water to a boil and continue boiling for 20 minutes, or until the potatoes are tender.
Heat two tablespoons (1/2 amount listed) of olive oil in a large pan or skillet over medium-high heat. Add the garlic, chopped kale, a big pinch of salt, and sauté just until tender – about a minute. Set aside and stir in just before serving.
Mash the potatoes with a potato masher or fork. Slowly stir in the milk a few big splashes at a time. You are after a thick, creamy texture, so if your potatoes are on the dry side, keep adding milk until the texture is right. Season with salt and pepper.
Dump the kale on top of the potatoes and give a quick stir. Transfer to a serving bowl, make a well in the center of the potatoes and pour the remaining olive oil. Sprinkle with the scallions, Parmesan cheese, and shallots.
Recipe from a great vegetarian food blog, 101 cookbooks
FAKES (Greek Lentil Soup/Stew)
SERVES 6 PORTIONS
Prep time: 1h30 min
Soak time: 30 min to 2 hrs (optional)
2 cups small brown lentils
1/2 cup olive oil
2 medium onions diced
1 cinnamon stick
3 cloves garlic sliced
2 small carrots diced
2 sticks of celery (leaves included) diced
2-3 bay dried leaves
1 tsp of dried Greek oregano (or more to taste)
2 large fresh tomatoes grated or 500 ml canned tomatoes
1 Tbsp tomato paste diluted in small amount of water
¼ tsp sea salt
¼ tsp ground pepper
(Optional) 2 Tbsps. of wine vinegar (of choice, lovely with Serrano honey vinegar)
Clean lentils of any stones etc. and soak for about 30 minutes
Drain, fill with water at least 2-3 centimeters above the lentils.
Add the rest of the ingredients and bring to boil.
Turn heat down and simmer for about 1 hour or till lentils are cooked.
More salt, pepper or vinegar can be added to taste.
It should be a thick consistency not quite soup.
Can be served with olives, fresh spring onions, or herb of choice. Also lovely enjoyed with a Greek salad, atop some brown rice, pasta or as a side portion with a poached egg for breakfast.
Recipe taught by my Greek neighbour Katerina Tsarouchas!
CHOCOLATE AVOCADO PUDDING
Prep time: 5 min
Total time: 35 min
2 large avocados, pitted and peeled
1/2 cup unsweetened cocoa powder
4 to 6 Tbsp. honey
¼ cup milk or substitute
1 tsp. vanilla extract
(Optional) 1 tsp. instant coffee or espresso powder, or better yet matcha green powder for extra alertness (best not to have as an evening snack)
For garnish: toasted coconut flakes, orange zest, flaky sea salt, you’re the artist.
Using a food processor fitted with a metal blade, blend avocados, cocoa powder, honey, milk, vanilla, and instant coffee until completely smooth, then chill, covered in the refrigerator at least 30 minutes and up to overnight.
Transfer to 4 bowls and garnish with coconut, zest, and sea salt or whatever topping you choose.
This is a dessert you can start with, guilt free!
Et, Bon appétit!