Well Fed Man

Vanilla Applesauce

2010-02-19T17:30:00.003-05:00

Crafting your own applesauce is a bazillion times more flavorful than what you’ll find at the megamart and a really simple process.

I posted an applesauce recipe in the past, but thought I would pass along another tasty one I came across in the pages of Vegetarian Times magazine.

4 apples, peeled, cored and chopped
1 vanilla bean, split lengthwise
1 tablespoon fresh lemon juice
2 tablespoons brown sugar
1/2 teaspoon vanilla extract

Combine apples, 1 cup water, vanilla bean and lemon juice in saucepan, and bring to a boil. Reduce heat to medium-low, cover and cook, stirring occasionally, about 15 minutes, or until apples are tender. Stir in brown sugar. Remove pan from heat. Let cool, remove vanilla bean and mash with a fork until a chunky sauce forms. Stir in vanilla. The applesauce will keep in the fridge for at least one week.

Tame Inflammation

2010-02-14T07:56:00.002-05:00

When I busted my ankle last summer my toes swelled up like mini sausages. Not great to look at but it's the body's way of healing itself. But there is another type of inflammation which is much more insidious and deadly. Here’s an article I wrote for Delicious Living magazine about steps you can take to tame internal, heart-hampering inflammation.
http://deliciouslivingmag.com/health/conditions/inflammation/1-14-tame-inflammation/index.html

Flourless Chocolate Cake

2010-02-10T18:33:00.005-05:00

I always associated flourless chocolate cake with an indulgent dessert you’d order at a tony restaurant. But it’s really easy to make at home and may just end up being your go to dessert when company is coming.

This sumptuous cake comes courtesy of Gluten-Free Quick & Easy (Avery Trade, 2007) by Carol Fenster, Ph.D. I have interviewed Carol several times for my articles and with numerous gluten-free cookbooks under her belt, she is a definite authority on the matter.

Flourless Chocolate Almond Cake

Gluten-free, packed with heart-healthy almonds and almost impossibly rich. What’s not to love? A chocolate sauce or fresh raspberries would be fitting toppings for this cake. If you like your chocolate with a little kick (I definitely do!) add some cayenne or chili powder.

2 cups whole almonds (measure before grinding)
1 cup packed light brown sugar
5 large eggs, room temperature
½ cup canola or grapeseed oil
½ cup unsweetened cocoa powder
1 tablespoon pure vanilla extract
1 teaspoon almond extract
½ teaspoon salt
½ teaspoon cayenne or chili powder (optional)

Preheat the oven to 350˚F. Grease an 8 or 9-inch nonstick gray springform pan. Line the bottom with wax paper or parchment paper and grease again; set aside. Grind almonds in a food processor or high powered blender like the Vita-mix to a fine, mealy texture. Add the brown sugar, eggs, oil, cocoa, vanilla extract, almond extract, salt, cayenne or chili and process for about 1 minute. Scrape down the side halfway if needed. Transfer the batter to the prepared pan. Bake 40 to 45 minutes or until a tester inserted into center comes out clean. Let cool 15 minutes in the pan. Cut around the edge to loosen the cake from pan edges. Release the pan side and remove the paper liner. Slice and serve.

Mini Flourless Chocolate Almond Cake

No springform pan. No problem. You can make the exact same luscious recipe in muffin cups. A good way to control portions. Plus, it cuts down on cooking time. Non-stick silicon muffin cup trays are recommended. You’ll find these to be a little lighter than the cake version.

2 cups whole almonds (measure before grinding)
1 cup packed light brown sugar
5 large eggs, room temperature
½ cup canola or grapeseed oil
½ cup unsweetened cocoa powder
1 tablespoon pure vanilla extract
1 teaspoon almond extract
½ teaspoon salt
½ teaspoon cayenne or chili powder (optional)

Preheat the oven to 350˚F. Grease 12 medium sized muffin cups. Grind almonds in a food processor or high powered blender like the Vita-mix to a fine, mealy texture. Add the brown sugar, eggs, oil, cocoa, vanilla extract, almond extract, salt, chili or cayenne and process for about 1 minute. Scrape down the side of bowl halfway through if needed. Transfer the batter to the muffin cups and bake 20 minutes or until a tester inserted into center comes out clean. Let cool 15 minutes before unmolding.

Chia Power

2010-02-06T20:30:00.015-05:00

I’ve written before about why I am such a big fan of chia. Here’s a synopsis:

A single ounce of chia seed contains a whopping 11 grams of dietary fiber. In fact, almost all of the carbs in this pipsqueak seed is fiber. A 2010 American Journal of Clinical Nutrition study involving more than 89,000 subjects found that those who consumed the most fiber were least likely to pack on weight over a period of 6.5 years. One reason why fiber is such a fat-fighter is that it fills you up, which prevents overeating. Chia is very satiating because its fiber forms a type of gel in your gut to slow digestion. Men should aim for 38 grams of fiber per day and women need to shoot for 25 grams. Data indicates processed food loving North Americans are not coming close to these numbers.

Chia is well-endowed with omega-3 fats (almost 5grams per ounce). These omega-3s have anti-inflammatory powers to help fend off heart disease, cancer and other chronic diseases.

Chia is also packed with a wide assortment of vitamins and minerals including calcium (more than milk on a per weight basis), magnesium, iron, zinc and phosphorus.

Unlike flax, chia seeds do not have to be ground prior to consumption for proper absorption.

In the kitchen, you can now take advantage of several different forms of chia.

Chia seeds: Sprinkle these gems into oatmeal, yogurt, cottage cheese, baked goods, and salads. Chia seeds unique hydrophilic integrity lets them absorb several times their weight in water to form a gel. A couple of the recipes below show why this is such a wonderful perk.

Chia oil: Light tasting omega loaded chia oil is now starting to hit store shelves. It’s too delicate for the frying pan but excellent in dressings, dips, spreads or drizzled on hearty bread. It tastes much better than flax oil, which in my opinion if kind off raunchy.

Chia powder: 100% gluten-free super nutritious chia powder can replace a quarter of the flour a recipe calls for. Try it in pancakes, brownies, cookies, muffins, breads and cakes.

Get your chia fix

Here in Canada, one of my favorite chia sources is Prana (www.pranana.com). They have chia seeds, chia oil and chia powder along with some great recipes on their website. Look for them in natural food stores.

South of the border (and here in Canada as well) Navitas (www.navitasnaturals.com) is always a reliable chia source. They actually sprout their chia powder for an added nutrition boost.

Asheville, North Carolina based eco-savvy UliMana (www.ulimana.com) has some very toothsome Chia Moon Drops as well as many other raw chocolate inspired no-so-guilty indulgences. If you are looking for healthier snack options, give their product line a look over.

Want to give chia a try? Here’s a wack load of recipes to get you started.

Chia Fruit Spread

A wonderful, no sugar added fruit spread for bread, crackers or mixed into yogurt.The recipe takes advantage of chia's ability to absorb several times its weight in water to form a gel. You can pretty much use any berry you like. I had a bunch of red currants in the freezer so I used those.

1.5 cups water
4 tablespoons chia
¾ cup berry of choice

In a bowl, mix together chia and water and let sit for at least 30 minutes to form a gel. Stir with a whisk occasionally to prevent clumping. Put the fruit and chia seed gel in a blender and process till desired consistency. Store in the fridge.

Chia Bars

This no-cook bar recipe comes from the January 2010 issue of Vegetarian Times that was a side-kick to my chia article in the magazine. You could also toss some dried fruit or shredded coconut into the mix. For a little extra zing, incorporate some lemon or orange zest.

Makes 8 bars

1.5 pitted dates
1/3 cup unsweetened cocoa powder
1/3 cup chia seeds
½ teaspoon vanilla extract
¼ teaspoon almond extract
1 cup slivered almonds or shelled pistachios

Place dates in bowl of food processor; puree until a thick paste forms. Add cocoa powder, chia, vanilla extract, and almond extract. Process until all the ingredients are combined and sticky. Add nuts and pulse until finely chopped and distributed through the date mixture. Spread mixture onto a lightly greased baking sheet and form into a square about ½-inch thick. A rolling pin is helpful with this. Chill in the freezer for about 1 hour and then cut into squares.

Chia lentil burgers with chia quinoa tabouleh

This incredibly nutritious dinner uses chia in all its marvelous guises.

Makes 4 servings

Burgers:

1 cup green lentils
1 medium onion, finely chopped
3 cloves garlic, minced
2 teaspoon cumin
½ teaspoon paprika
1/3 cup chia seed powder
1/3 cup vegetable oil
1/3 cup chopped cilantro
Salt and pepper to taste
1/3 cup sunflower seeds

Add lentils to a pot and cover with 4 cups of water. Bring to a boil and simmer until lentils are very soft. Meanwhile, cook onion in a skillet over medium heat until translucent and softened, about 4 minutes. Add garlic, cumin and paprika and cook for an additional 2-3 minutes. In a bowl of a food processor, combine cooked lentils, onion mixture, chia poweder, vegetable oil, cilantro and salt and pepper. Process until everything is well mixed but still slightly grainy. Add in sunflower seeds and pulse a few times to mix in seeds. From into eight patties and cook in a non-stick skillet over medium heat until well browned, about 3-4 minutes per side. Serve with desired condiments.

Tabouleh:
1 cup quinoa
1 cup chopped parsley
¼ cup fresh mint
2 garlic cloves
1 cup diced tomato (about 2 tomatoes)
1 medium red pepper, diced
Juice from 1 lemon
¼ cup chia oil (or extra virgin olive oil)
¼ cup chia seeds
Salt and pepper to taste

Place quinoa in a small pot with 2 cups of water, bring to a boil, cover and simmer until all the water is gone, about 15 minutes. In a large bowl combine quinoa and the rest of the ingredients and mix well. Serve warm or chilled.

Coconut Chia Pudding

Another recipe that makes use of chia's tendency to glob up. This has a different consitency than traditional pudding but is very tasty (and nutritious!).

Makes 2-3 servings

¾ cup coconut milk
1 banana
4 tablespoons chia seed
1 teaspoon cinnamon
1 tablespoon cocoa powder
Dash of sea salt
2 tablespoons maple syrup or agave syrup
Cocoa nibs (optional)
Unsweetened coconut flakes (optional)

Combine coconut milk, banana, chia seed, cinnmaon, cocoa powder and salt in a food processor or blender and whirl until mixed. Let the mixture sit for several minutes until it has thickened. Top with cocoa nibs and coconut flakes before serving if desired.

Hemp Chia Oat Cookies

These are crazy moist. Hemp flour is available in some health stores or online at www.manitobaharvest.com. Like chia, it contains omega fats and gives baked goods a nice earthy, nutty flavor. If you don't have hemp flour, you can try other types of flour as well.

Makes 12 cookies

1.5 cup rolled oats
1 cup hemp flour
1 tsp. baking powder
1 tsp. baking soda
2/3 cup applesauce
¼ cup vegetable oil
¼ cup white sugar
½ cup brown sugar
2 Tbsp. molasses
1 egg, beaten
1 tsp. vanilla extract
2 Tbsp. chia seeds
½ cup unsweetened flaked coconut

Preheat oven to 375 degrees. Line a baking sheet with parchment paper or lightly greased foil. In a large bowl, combine oats, hemp flour, baking powder and baking soda. In a separate bowl, combine applesauce, oil, white sugar, brown sugar, and molasses. Mix in egg and then stir in vanilla, coconut and chia seeds. Add wet ingredients to dry and mix until moist throughout. Wet hands and form into 1-1.5 inch balls and gently press down. Bake for about 12 minutes or until darkened. They should still be moist.

Chia Crusted Tofu

The chia seeds lend tofu a wonderful crunchy crust. This would also work for chicken breast.

Serves 4

12 ounce package of firm tofu, drained
2 teaspoons vegetable oil
3 tablespoons chia seeds
1/8 teaspoon cayenne pepper
Salt and pepper to taste
Zest of 1 lime
1 tablespoon toasted sesame oil

Rinse tofu under cold water and slice in half lengthwise. Wrap it in a double layer of paper towel and place on a plate. Place a second plate on top of the tofu, and let sit at least 15 minutes to drain out any excess water. On a plate, mix together chia seeds, salt, pepper, cayenne, lime zest. Slice tofu pieces into halves crosswise so you have four pieces of tofu and brush each side with sesame oil. Press each side of the tofu into the chia mixture to coat thoroughly. Heat the oil in a skillet over medium heat. Sear the tofu blocks until crisp and golden brown, about 5 minutes on each side.

Hemp Orange Vinaigrette

Try this dressing on almost any type of salad. You can use honey instead of maple syrup and red wine vinegar is an adequate stand-in for balsamic.

1 orange
2 garlic cloves, chopped
Juice from ½ lime
1/3 cup chia oil
1/4 cup balsamic vinegar
Salt and pepper to taste
2 tablespoons maple syrup

Add all the ingredients to a blender and whirl until smooth. Add more oil if needed in order to reach desired consistency. Can be stored in the fridge for about 1 week.

Butternut Squash

2010-02-03T09:50:00.002-05:00

This succulent hourglass-like gourd is blessed with a deep orange flesh that has a silky texture and taste reminiscent of sweet potato bathed in butter. Among its many nutrition merits including fiber and blood-pressure lowering potassium, butternut squash is well-endowed with the antioxidant beta-carotene, which reduces heart disease risk and potentially decreases the incidence of certain types of cancer. In the body, beta-carotene is converted to vitamin A – a vitamin that helps support a healthy immune system. Darker fleshed squash like butternut and acorn are a bigger storehouse of beta-carotene.

Incredibly delicious when roasted and drizzled with maple syrup or folded into risotto, butternut squash, technically a fruit because it contains seeds, is also a standout in soups.

Squash and Banana Soup

Every spoonful of this sumptuous soup will warm your bones. Add a pinch of cayenne if you like it hot. Here’s a breakdown on how to peel and chop butternut squash.

1 ripe banana, unpeeled
1 butternut squash, peeled, cut in cubes (about 4-5 cups)
¼ cup butter
2 Tbsp each brown sugar and honey
1 medium onion, chopped
2 garlic cloves, chopped
1 tsp curry powder
½ tsp cinnamon
¼ tsp nutmeg
1 cup coconut milk
3 cups vegetable broth or water
Juice of 1 lime
1/3 cup chopped cilantro
¼ tsp salt and pepper or to taste

Preheat oven to 350 F. Line a baking sheet with foil or parchment paper. Place banana on one end of baking sheet and squash on rest of sheet. Cut 2 tablespoons of butter into tiny bits. Sprinkle on squash, along with brown sugar and honey. Cook for 20 minutes; remove banana and set aside. Stir squash and roast 10 minutes more. Melt remaining butter in a large pan on medium heat. Add onion and cook, stirring frequently, for 5 minutes, or until translucent. Add garlic, curry powder, nutmeg and cinnamon. Cook for 1 minute, stirring frequently. Peel banana and add it and any juices to pan. Add squash, coconut milk and 2 cups stock. Bring to boil on high heat. Reduce heat, cover and simmer for 10 minutes. In batches, puree in blender until smooth. Return to pot and stir in remaining stock until desired consistency along with lime juice, cilantro, salt and pepper.

Splurge or Save

2010-01-29T20:09:00.002-05:00

Free-range eggs or normal eggs?
Virgin olive oil or pure olive oil?
Chunk light tuna or the solid white stuff?

Even if cash is tight in these tough economic times, there are certain food splurges worth making for the sake of your health and the environment. But don’t fret, because you can save big time elsewhere in the supermarket by opting for bargain foods that are just as healthy (sometimes more so) than versions saddled with a heftier price tag. Here’s an article I wrote that appears in the Febrauary issue of Runner's World that will help you get the most bang for your stretched buck at the supermarket.
http://www.runnersworld.com/article/0,7120,s6-242-300--13391-1-1-2,00.html

Hemp Milk

2010-01-25T20:59:00.005-05:00

Whether lactose bugs your tummy, you’re fretting over the carbon footprint of big agriculture dairy farming or just desire something different for your palate than moo juice, you’re in luck. These days, you can sport a white mustache that comes from an increasing number of different beans, grains, nuts and seeds. Made from crushed hemp seeds, hemp milk is a serious contender for the best non-dairy milk alternative.

More than any other alternative dairy drink, delighting in a cold glass of hemp milk will give your diet a boost of essential omega-3 and omega-6 fatty acids that are critical for overall wellbeing. In fact, hemp milk contains roughly twice the amount of the nutritional powerhouse omega-3 fat which offers protection against heart disease than its nearest non-dairy beverage competitor.

Hemp milk is also the only non-dairy beverage that contains an omega-6 fat called gamma-linolenic acid (GLA). Some scientists believe that GLA can help us dodge inflammatory diseases such as Alzheimer’s, arthritis and heart disease.

With 4 to 5 grams of protein per cup, only soy milk has more among faux milks. This protein is particularly easy to digest due to an absence of trypsin inhibitors (trypsin is an enzyme that aids in protein absorption) found in legumes such as soy.

Hemp milk also supplies many other must-have nutrients such as magnesium, potassium, manganese, iron (not found in cows’ milk) and zinc.

Like other dairy alternatives, hemp milk is free of lactose so it’s a godsend for lactose intolerant individuals. It also comes sans oligosaccharides – an irritant found in soy milk that can cause stomach unrest in some people.

What’s more, no pesticides or herbicides are used in the growing or processing of sturdy hemp for food production. And unlike much of the non-organic soy grown in North America, hemp seeds used for hemp milk production are never genetically modified.

Rich and creamy, hemp milk has a distinctive taste that resembles that of sunflower seeds. It is sure to be a hit even among the most ardent milk lovers. It can be enjoyed on its own, blended into smoothies, steamed into lattes, or the float for your cereal. But make sure to give it a good shake before pouring. If you’re concerned over sugar intake, opt for unsweetened brands.

My favorite brand is Manitoba Harvest (www.manitobaharvest.com) which can be found in many health foods shops and larger supermarkets.

Banana Hemp Pancakes with Blueberry Maple Sauce

A perfect way to start your Sunday.

Makes 6 pancakes

1 cup spelt or whole-wheat flour
1 teaspoon baking powder
1 ripe banana, mashed
½ teaspoon cinnamon
½ cup plain hemp milk
1 egg, beaten
1/3 cup walnuts
½ cup blueberries
¼ cup pure maple syrup

In a blender, mix together blueberries and maple syrup. Set aside. In a bowl, mix together flour and baking powder. Mix in banana, cinnamon, hemp milk, walnuts and then egg. Mix until smooth. Add in more hemp milk if necessary until you get desired consistency (not to clumpy). Drop batter onto skillet with a 1/3 cup measuring cup and cook for about 2-3 minutes per side. Serve topped with blueberry sauce.

Hot Chocolate Hemp Milk

This drink is almost impossibly rich.

Makes 1 serving

1 cup plain or chocolate hemp milk
1 ounce dark chocolate bar
Dash of cayenne

In a small pot, bring hemp milk to a simmer over medium heat. Stir in dark chocolate and cayenne and mix until the chocolate is melted and the drink is smooth.

Tart Cherries

2010-01-21T23:05:00.003-05:00

I was recently asked to write an article about tart cherries for an upcoming issue of Vegetarian Times magazine. I have to admit that didn’t know much about these flushed gems going into the project. Residing in Canada, my palate is really only exposed to sweet cherries such as Bing. Tart cherries, also called sour or pie cherries, include the Montmorency and Balaton varieties and are produced primarily in Michigan. Hard to come by fresh (impossible at this time of year), you can usually find tart cherries in their dried, frozen, canned, or juiced format.

Among the many health perks I learned that tart cherries posses is a higher concentration of antioxidant anthocyanins than their sweet brethren. It is these anthocyanins that give tart cherries their rosy hue and are thought to act as a deterrent against heart disease and certain cancers. There is also emerging research that the antioxidants in tart cherries can help reduce muscle damage associated with exercise. Each serving is also a good source of beta-carotene, vitamin C and melatonin, a compound thought to improve sleep and reduce symptoms associated with jet lag.

Thankfully, it’s becoming easier to find dried tart cherries in health and bulk food stories which can be used like other dried fruits such as raisins and cranberries in recipes. The friendly people over at Cherry Republic (www.cherryrepublic.com) were kind enough to send me over a few bags of dried cherries to play with in the kitchen. Below are a couple of the recipes that make good use of these tasty superfruits. Of course you can enjoy them out of hand for a nutritious snack or an interesting addition to trail mix.

Quinoa Cherry Porridge

Makes 2 servings

½ cup uncooked quinoa
1 cup water
½ tsp cinnamon
Pinch of coarse salt
¼ cup chopped walnuts, chopped
½ cup low-fat milk or unsweetened soy milk
1 small apple, diced
¼ cup dried tart cherries
1 tablespoon honey

Add quinoa, water, cinnamon and salt to a small pot and bring to a boil, reduce heat, cover and simmer for 15 minutes or until most of the water has been absorbed. Meanwhile, toast walnuts in a dry skillet over a medium-high heat, stirring frequently, until they are fragrant and darkened, about 2 minutes. Add milk, apple, cherries and honey to quinoa and simmer uncovered for an additional 10 minutes. Top with walnuts before serving.

Chocolate Cherry Bark

Adapted from the LCBO Holiday 2009 Food & Drink

12 ounces dark chocolate, chopped or 2 cups dark chocolate chips
½ teaspoon cinnamon
1/8 teaspoon cayenne
½ cup dried apricots, chopped
½ cup dried tart cherries
1 cup cashews, coarsely chopped
¼ cup candy ginger, chopped

Line a rimmed baking sheet with aluminum foil and lightly grease. In a metal bowl, over a saucepan of simmering water, melt chocolate until very smooth. Stir in cinnamon, cayenne, and half the apricots, cherries, cashews and ginger. Spread onto the baking sheet. Sprinkle with remaining apricots, cherries, cashes and ginger; pressing gently to adhere. Chill in the fridge until firm, about 30 minutes. Break into pieces of desired size.

Tomato Soup

2010-01-18T08:40:00.003-05:00

Tis the season for soups and homemade tomato soup is infinitely more flavorful than the canned stuff from the megamart. Besides, it’s so simple that even a culinary newbie can pull it off with tasty results.

As a health perk, cooking tomatoes brings out more of the potent antioxidant lycopene which has been reported to help safeguard against certain cancers – prostate cancer is the most researched.

Tomato Roasted Red Pepper Soup

Makes 4 servings

1 tbsp vegetable oil
1 medium onion, diced
3 cloves garlic, minced
1 tablespoon dried oregano
1 teaspoon cumin powder
½ teaspoon coriander
Dash of cayenne
Salt and pepper to taste
1 28 oz can crushed tomatoes (see recipe note)
1 cup roasted red pepper, chopped
3 cups vegetable stock or water
Parmesan cheese, optional

In a large saucepan, heat oil over medium heat. Cook onion until translucent and soft, about 4 minutes. Add garlic, oregano, cumin, coriander, cayenne, salt and pepper. Cook for an additional 2-3 minutes, stirring frequently. Add tomatoes, red pepper and vegetable stock. Bring to a boil and simmer for 10-15 minutes. Puree soup in a blender. Garnish with Parmesan cheese if desired.

Recipe note: You can also use 4-5 fresh tomatoes that are crushed in blender or food processor.

Parchment Paper

2010-01-12T11:00:00.003-05:00

Sure, it sounds and looks chi-chi, but using parchment paper to make dinner en papillote (French parlance for “in a paper packet”) is painless. Just drop the endless ingredient possibilities onto the no-stick paper, fold and cook.

Beyond ease, here are just some of the many benefits of cooking in parchment paper packets:

Because almost everything cooks in one location – the no-scrub necessary packet – you can cut down on the number of pans that accumulate in the sink.

Flavor freaks like myself appreciate that fish and chicken steams quickly yet tenderly in their own juices keeping meat almost impossibly moist.

Without the need to line a skillet with oil, you cut down on extra fat calories.

Chicken, turkey, pasta, veggies, fruit, and even tempeh can all be wrapped – often with lip-smackin’ results.

The link below will take you to an article I wrote for Eating Well magazine about cooking in packets. Click on the tabs on the right for an array of delicious recipes I developed for the story.
http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/food_features/cooking_in_packets

Here is a link on how to properly prepare and fold parchment paper packets.
http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_techniques/basics_of_cooking_techniques/folding_packets

To show just how ultra-versatile this cooking method is, here is an additional dessert recipe.

Apple Raspberry Crisp

Makes 2 Servings

If desired, serve warm with a dollop of cool vanilla ice-cream or frozen yogurt.

2 medium apples, sliced thinly (you can leave the skin on)
1 cup raspberries, whole
1/3 cup brown sugar
1 teaspoon vanilla extract
1 1/4 cups quick-cooking oats
1/4 cup pecans or almonds, chopped
2 tablespoons butter, melted
Zest of 1/2 orange
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg

Preheat oven to 375°F.
In a large bowl combine apples, raspberries, sugar and vanilla. In a separate large bowl, mix together oats, nuts, butter, orange zest, cinnamon and nutmeg. Spread fruit mixture evenly onto two pieces of parchment paper. Top the fruit with the oat mixture and seal the paper or foil. Cook packets in the oven for 20 minutes. The oats should have turned golden brown and the apples softened.

Game Meats

2010-01-07T22:10:00.006-05:00

If I had to classify my way of eating it would be flexatarian – meat a couple times per week with other protein sources like beans and lentils filling in the rest of the time. Hands down, one of the best ways you can slash your carbon footprint is by consuming less meat. But when you need a red meat fix, consider game meats like elk, bison, venison and emu.

Some of the many benefits of these wonderful meats over the conventional, factory farm stuff include:

• Superior flavor
• Less heart-hampering saturated fat and more heart-chummy omega fats
• Much lower risk of food poisoning
• Lower impact on the environment
• Support for small-scale livestock farmers

If you want to learn more about the perks of game meats, here is a link to an article I wrote on the subject:
http://www.alive.com/4346a12a2.php?subject_bread_cramb=450

One of the most common responses when I tell people to try game meats is something along the lines of: “No way man, that’s too weird for me.”

Which is crazy. If most people had any clue about how their steaks are being raised these days (i.e. cows living in a pile of manure and stuffed with genetically modified corn and soy that their digestive systems were never meant for) there would be an unprecedented run on tofu.

Here’s an excellent article from the New York Times about the ridiculous way in which ground beef is being produced: http://www.nytimes.com/2009/12/31/us/31meat.html?_r=2&pagewanted=1&hp

Here in Waterloo, Ontario we are blessed to have a local emu farmer. His excellent ground dinosaur meat is the star of the show in this flavor-packed chili. Of course, you can use other ground meats, but I implore you to avoid the bland shrink-wrapped Franken-meat at the megamart.

Emu Chocolate Chili

1 tablespoon vegetable oil
1 medium onion, finely chopped
1 pound emu or other ground meat
1 carrot, sliced
1 red pepper, chopped
3 cloves garlic, minced
1 tablespoon chili powder
1 tablespoon dried oregano
1 teaspoon cumin powder
Salt and pepper to taste
1 cup dark beer
1 15 oz can crushed tomatoes
1 5.5 oz can tomato paste
2 tablespoons cocoa powder
1 19 oz can kidney beans, drained and rinsed
1 19 oz can black beans, drained and rinsed

Heat oil in a large skillet over medium. Cook onions until soft and translucent, about 3-4 minutes. Add meat and cook until browned throughout. Add carrot, red pepper and garlic and cook for 2 minutes. Add chili, oregano, cumin, salt and pepper; cook 2 minutes. Add dark beer and simmer for 3 minutes. Add tomatoes plus juices, tomato paste, cocoa powder, kidney beans and black beans; bring to a boil, reduce heat, and simmer for 20 minutes.

Pumpkin Loaf

2010-01-01T20:41:00.002-05:00

Whenever pumpkins are in season, I like to steam up a few pie varieties, mash up the pulp and freeze for future recipes. Beyond ubiquitous pumpkin pie, the puree is excellent in pancakes, morning oatmeal and muffins. Another great idea: Pumpkin loaf.

Pumpkin puree helps keep this loaf marvelously moist and gives it a healthy dose of vitamin A to keep the immune system running strong during the winter chill. Most pumpkin loaf recipes call for 1 cup of sugar per loaf, but I find that much sugar is totally unnecessary. The recipe below is deliciously sweet with only half a cup of sugar and a whisper of molasses. Plus, I swapped out half the white flour for the more nutrient dense whole-wheat guise. Canned pumpkin can be used here as can almost any dried fruit or nut.

Molasses Pumpkin Loaf

¾ cup all-purpose flour
¾ cup whole-wheat flour
1/2 teaspoon of salt
½ cup sugar
1 teaspoon baking soda
1 cup pumpkin purée
1/2 cup vegetable oil
2 eggs, beaten
1/4 cup water
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon allspice or ground cloves
2 tablespoons molasses
1/2 cup chopped walnuts
½ cup dried cranberries

Preheat oven to 350°F. Sift together the flours, salt, sugar, and baking soda. Mix the pumpkin, oil, eggs, water, spices and molasses together. Combine wet ingredients with the dry ingredients, but do not overmix. Stir in the nuts and cranberries. Pour into a greased 9x5x3 inch loaf pan. Bake for 55-60 minutes or until a tester inserted into the center of the loaf comes out clean. Turn out of the pan and let cool on a rack.

Edamame

2009-12-28T22:28:00.004-05:00

Green is cool so pick up a bag of edamame for one of the healthiest snacks around.

Edamame (loose translation is “beans on branches”) are green soybeans picked prior to fully ripening and before they reach the “hardening” time. The outcome is a marvelous crisp texture and nutty flavor.

This staple of the Japanese diet is one of the biggest nutritional goldmines around.

1 cup of this green giant has a whopping 17 grams of protein, 8 grams of dietary fiber, half the daily requirement for bone-strengthening vitamin K and more than a days worth of folate. Besides its well advertised impact on birth defects, several studies suggest the B vitamin folate protects against heart disease and depression. There’s also plenty of iron, blood-pressure lowering potassium, magnesium, vitamin C, zinc and even some much lauded omega-3 fats to boot.

Edamame is also the richest dietary source of phytoestrogens, which act as weak estrogens to offer some protection against osteoporosis and certain cancers.

It’s also nice to consume a form of soy that is not processed to within an inch of its useful existence. Edamame is widely considered the least processed form of soy you can nosh on.

You can find edamame – in or out of the pod – in the freezer section of most supermarkets.

For an addictive snack, boil edamame, sprinkle with coarse salt and add a squirt of lemon juice. A dash of cayenne can add a pleasant kick. Or try the hummus below on sandwiches or as a dip for whole-grain crackers and veggies.

Edamame Hummus

1 cup shelled edamame
¼ cup tahini
¼ cup plain yogurt
2 garlic cloves
Juice of ½ lemon
½ tsp cumin
¼ tsp cayenne or chili powder
Salt and pepper to taste.

Cook edamame according to package directions. Add cooked edamame and the rest of the ingredients to a blender or food processor. Mix until smooth but still slightly grainy.

Butternut Squash Muffins

2009-12-22T22:18:00.001-05:00

If you’re still on the hunt for a Christmas day treat, here’s a “may-I-please-have-another” muffin recipe that show’s just how versatile winter squash can be. Thanks to a local farmer and his $3 elephantine butternut squash, I’ve got a freezer full of cubes ready for recipe experimentation.

With better curves than J.Lo, this hourglass-like gourd is blessed with a deep orange flesh that has a silky texture and taste reminiscent of sweet potato bathed in butter. From a nutrition standpoint, butternut squash is well endowed with fiber, vitamin C, potassium and beta-carotene, an antioxidant which is converted to vitamin A in the body to support a healthy immune system. So as winter steamrolls forward, don’t forget that winter squash such as butternut should be your go-to veggie.

Butternut Squash Muffins

Makes 12 muffins

3 cups butternut squash cubes (about 1.5 cups mashed)
2/3 cup unsweetened applesauce
3 eggs
1/3 cup sugar
1-inch fresh ginger, grated
6 Tbsp vegetable oil
1 cup all-purpose flour
1 cup whole-wheat flour
1 tsp baking soda
2 tsp baking powder
1 tsp cinnamon
½ tsp nutmeg
½ tsp salt
1/3 chopped walnuts (optional)

Preheat oven to 350 degrees. In a microwave or on the stovetop, steam peeled butternut squash until very tender. Let cool slightly and mash with a fork or potato masher. Mix with applesauce, eggs, sugar, ginger and vegetable oil. In a separate bowl, mix together flours, baking soda, baking powder, cinnamon, nutmeg, salt and walnuts if using. Add dry ingredients to wet ingredients and mix well. Spoon mixture into 12 medium-sized lightly greased muffin cups. Bake for 20-25 minutes, or until an inserted knife comes out clean. Let cool for 5 minutes before unmolding.

Note: If you don’t have any applesauce on hand make your own by dicing 2 medium, peeled apples and simmering them over low heat until softened. Mash with a fork or potato masher.

Homemade Yogurt

2009-12-20T17:25:00.004-05:00

Yogurt is one of my everyday foods. Brimming with protein, calcium and many other vital nutrients, I turn to this great white to help meet my daily nutritional needs. Besides, I adore the rich, creamy taste – I don’t waste my money on the fat-free, sickenly sweet weapons of mass production. But with dairy costs seemingly always creeping upwards (especially for organic), I made the decision recently to have a go at crafting my own. After some trial and error, I’m almost down to a 100% success rate, which is saving a bunch of cash and, as a bonus, is cutting down on the amount of containers ending up in the recycling bin.

What you need
Food thermometer
1 1/3 cup non-instant skim milk powder
¼ cup plain yogurt
1 liter glass jar

How to make it

Scrupulously clean all your equipment and your hands with hot, soapy water to kill off any unwanted bacteria which could ruin your yogurt. Fill jar with water to about 2 inches from the top. Pour the water into a saucepan and heat until 100-110°F. Pour 1 cup of the warm water into a blender and the remainder back into the jar. With the blender on its lowest setting, add the milk powder and yogurt. The instant the mixture is smooth, turn off the blender. Add the milk mixture to the jar and close the lid tightly. Set the jar in the warm oven and let set for 3 or more hours. When the surface of the yogurt resists a slight touch, place the jar in the refrigerator to cool completely and thicken further. Occasionally, you’ll get a batch that does not set. But failures are still great in smoothies.

Note: If using an electric oven, pre-heat it to its lowest heat setting for 2 minutes, turn off, and put in a pot of boiling water along with the yogurt jar. If you have an oven with a gas pilot light, turning it on for a few minutes and then turning it off before adding the yogurt jar should provide enough warmth. You want the temperature of the environment during yogurt setting to stay between 90°F and 120°F. As an alternative to the oven, pour some hot water (115°F) into a cooler, add the jar, and shut the lid, checking every now and then to make sure the internal temperature is in the correct range. Replace water as necessary to maintain warmth.

Fruition Bars

2009-12-12T17:18:00.002-05:00

ProBar Fruition
www.theprobar.com

My apologies for the radio silence of late. I’ve been crazy busy writing magazine articles about the wonderful world of nutrition (and rehabbing a bum ankle). Being a harried writer, I’m thankful to have come across Fruition bars - that latest addition to the tasty ProBar family - to give me a quick nutrition boost.

Why these bars rock

With truly healthy bars scarcer than Bigfoot sightings, it’s great that a company has put one together that has few faults.

Within each package of the four flavors (peach, strawberry, blueberry and cran-raspberry) is a mélange of whole foods including whole grains (oats), real fruit, cashews and chia.

The Aztec superfood chia gives these bars a wealth of antioxidants, fiber and essential fats. Each bar has 4 grams of fiber which makes them much more satiating than the many bars out there devoid of grit.

The sweetener used in this vegan bar is brown rice syrup which doesn’t spike your blood sugar to the same degree as overly processed sugars do.

At 160 calories, the bars are a perfect snack size portion. Plus, each are made with mostly organic ingredients.

But most importantly, I promise these will rouse your tastebuds. Too many fruit bars have a pronounced fake fruit flavor that makes you want to heave. Real fruit flavors bring an instant brightness to each chewy and moist Fruition bar. What’s more, the package artwork is almost as tasty as the bars themselves.

Wanna bite? Find these bars at natural food stores, some outdoor shops or online at www.theprobar.com

Applesauce

2009-11-09T16:52:00.002-05:00

Long before ‘superfruits’ became part of our lexicon there was the humble apple. Well, apples stand up very well nutritionally to any of the new chic fruits on the market (yes, I’m talking to you Mr. Goji).

As the old saw goes: “An apple a day keeps the doctor away.” There are a lot of reasons why this could be true. Apples contain a healthy dose of fiber (particularly in the skin), vitamin C, potassium and polyphenol antioxidants including quercetin which appear to protect against a variety of cancers. One recent study suggests that quercetin could boost the immune system and protect us against the flu.

Come this time of year, nature explodes with a huge variety of apples for recession-friendly prices. And what better way to take advantage of the bounty than homemade applesauce like the one below which is much more flavorful than anything you’ll find in the megamart. McIntosh, Northern Spy, Macoun, Crispin and Cortland are among the best apples for applesauce because of their soft texture and sweetness.

Oven Baked Applesauce

If you want to make a bigger batch just double the recipe.

5 apples, peeled, sliced thinly and cored.
2 tablespoon pure maple syrup
3 tablespoon brown sugar
2 tablespoon white sugar
1 teaspoon cinnamon
¼ teaspoon allspice
1 teaspoon vanilla

Arrange apple slices in a baking dish. Drizzle maple syrup on top. Combine rest of the ingredients in a small bowl and sprinkle evenly on top of apples. Cover pan with foil and bake at 350 for about 40 minutes or until apples have softened considerably. With a potato masher, mash to desired consistency.

2009-11-05T10:27:00.003-05:00

Amazing Grass
www.amazinggrass.com

Eating grass has never tasted so good.

Wheat grass has been hailed as a superfood for years, due to its rich array of vitamins, minerals and antioxidants. Finally, a company has delivered a product that does not taste like compost.

Amazing Grass superfood powders are cholk-full of crazy healthy greens, probiotics, berries and fiber. But here’s the kicker: it does not make you gag! The chocolate and berry flavors are particularly delicious. I admit that I was very skeptical at first but now I find myself thoroughly enjoying a planet-friendly scoop daily.

Best of all is that they mix almost effortlessly into water without any clumping. To up the health ante even more, try out my homemade Amazing Grass almond milk recipe that’s not just for granola types.

Chocolate Almond Milk

Makes about 4 servings

2 scoops chocolate Amazing Grass powder
1 cup almonds
4 cups water
4-6 dry dates, pitted and chopped

Place almonds in a bowl, cover with water and soak for several hours. Drain almonds and place in a blender along with water. Whirl for a minute or two. Strain the almond mixture into a bowl using a fine mesh sieve or a milk bag. You can keep the almond pulp in the fridge and add it to oatmeal. Place the almond liquid back into the blender along with dates and Amazing Grass powder. Mix until everything is combined well.

New Produce

2009-11-01T20:17:00.002-05:00

Bored stiff of carrots and lettuce? Here's some new fruit and veggie ideas from an article I wrote in the November issue of Women's Health magazine.

New Produce Article

Almond Flour

2009-10-26T15:27:00.005-04:00

Good news for the gluten-free crowd or anyone like me who is bored stiff of wheat flour: The availability of specialty flours such as almond is growing all the time.

Almond flour – made by grinding up blanched almonds - gives baked goods a great nutty flavor. Try it in tea cakes, pie crusts, sweet breads, muffins, brownies, cookies, crackers, fruit crisps, and even fish breading.

Nutrition perks include tremendous amounts of fiber, heart-chummy monounsaturated fats and the antioxidant vitamin E.

Because there is no gluten in almond flour, don’t try using it on its own in recipes that require a good rise. You can’t knead almond flour, so it’s also not good on its own for recipes requiring a dough formation.

If you can’t find almond flour in stores, you can try grinding your own from blanched almonds in a coffee grinder or, like I do, in the powerful Vita-Mix. Almond meal which often comes from grinding up whole almonds with the skin intact will lend baked goods a darker color and makes them more hearty because of the extra fiber. Some people like this, some don’t.

Bob’s Red Mill (www.bobsredmill.com) is probably one of the best sources for a wide range of alternative flours such as quinoa, brown rice, almond, amaranth and gluten-free baking mixes.

If you find yourself all gaga over wonderful almond flour, you may want to check out the Gluten-free Almond Flour Cookbook by Elana Amsterdam over at www.elanaspantry.com

To get you started with this newfangled flour hear are a couple no-fuss recipes.

Almond Flour Pear Crisp

Topping
1 1/2 cups old-fashioned rolled oats
1/2 cup walnuts, chopped
1/3 cup brown sugar
1/3 cup almond flour
1/2 teaspoon cinnamon
1/4 teaspoon cardamom (optional)
5 tablespoons oil

Filling
6 pears, sliced into thin strips (I usually leave the skin on for added nutrition and because I’m lazy)
1/3 cup pure maple syrup
1/2 cup raisins or currants
2 tablespoons almond flour
Juice from 1/2 lemon
1 tablespoon minced fresh ginger

Preheat oven to 350°F. Combine oats, walnuts, brown sugar, flour, cinnamon and cardamom in a medium bowl. Drizzle with oil and stir until evenly moist. In a separate bowl, combine pears, maple syrup, raisins, flour, lemon juice and ginger and mix well. Transfer the pear mixture to a 9-by-13-inch baking dish. Sprinkle the oat topping over the pears. Bake until the pears are tender and the topping is golden, 45 to 50 minutes. Let cool for at least 10 minutes before cutting into it.

Berry Almond Tea Cakes

When I made this recipe I used red currants because they were in season but blueberries or raspberries can be used as well.

Makes 6 cakes

3/4 cup almond flour
1/4 cup whole-wheat flour, spelt flour or a gluten-free baking mix
1/4 cup sugar
1/2 teaspoon baking powder
1/4 cup applesauce
2 tablespoons butter, melted
2 large egg whites
1/2 cup fresh or frozen berries

Preheat oven to 350°F. Lightly grease a muffin pan, set aside. Mix together almond flour, other flour, sugar and baking powder in a bowl. Stir in applesauce and butter. In a separate bowl, beat egg whites with an electric mixer for 4 minutes, or until a soft peak forms. Gently fold egg whites into almond mixture and combine. Fill each muffin cup half full with batter and top with an even number of berries. Bake 15 to 20 minutes, or until edges are slightly browned. Cool 10 minutes before unmolding.

Yerba Mate

2009-10-19T21:04:00.007-04:00

I’m really not one to imbibe in coffee but sometimes I need a little early morning or pre mountain bike race jolt, which is when I turn to steeping yerba mate tea.

Gleaned from leaves of a South American shrub, this national drink of Argentina contains three peppy stimulants: caffeine, theobromine (the ‘happy’ chemical in chocolate) and theophylline, without coffee’s jitters. Each cup of brewed loose leaf mate has roughly 85 milligrams of caffeine compared to 135 in coffee.

Traditionally used as a digestive aid, mate is awash in vitamins, minerals and active antioxidant phytochemicals, such as chlorogenic acid, not found in other teas. A new study in the Journal of Agriculture and Food Chemistry found that subjects with high cholesterol numbers who consumed mate 3 times daily for 20 days significantly improved their cholesterol levels. Saponin compounds in this uber-drink are thought to help reduce LDL (“bad”) cholesterol and inflammation. Moreover, a 2009 animal study in the British Journal of Nutrition suggests that mate’s phytochemicals may squelch oxidative damage to organs, such as the liver.

The flavor of yerba mate may remind you of green tea but even more grassy. Admittedly, it took me a little while to get used to it but once I did I was hooked on its vegetal flavor.

Though mate is now widely available in tea bags, I find that loose-leaf yerba mate outside the bag is the best way to enjoy it. It’s easy to prepare with a tea leaf strainer available at most kitchen gadget stores. A French press also works marvelously. Or you can go the traditional route and prepare it in a gourd with a metal straw. A mate latte can be had by adding milk and a sweetener of choice.

When brewing up mate, it’s best to use a water temperature around 190 degrees (steam with large, lazy bubbles) and steep the leaves for 3 to 5 minutes. Unlike most teas, it does not become bitter when steeped for extended periods, and the leaves may be infused several times.

Consistently one of the best mate brands is green savvy Guayaki (www.guayaki.com). They have a wide selection of fair trade, rainforest grown loose leaf, bagged and bottled mate products.

Sweet Potatoes

2009-10-13T16:11:00.003-04:00

Sweet potatoes are one of nature’s many rock stars. Their orange hue is a dead giveaway for their high beta-carotene levels. A potent antioxidant that is converted in the body to vitamin A, which boosts immune system functioning to help stifle impending winter sniffles. These bright spuds also harbor potassium, fiber, and vitamin B6. Now is the best time to get your sweet potato fix when they are abundantly available locally at rock-bottom prices.

Sliced and roasted with a bit of salt, pepper and rosemary is always a delicious way to enjoy sweet potatoes but if you’re looking for a new way to use them up try spreading this hummus on crackers or toasted pitas.

Sweet Potato Hummus

1 large or 2 medium sweet potatoes
¼ cup tahini
2 tablespoons oil
2 cloves garlic, chopped
½ teaspoon cumin powder
Salt and pepper to taste
1/8 teaspoon paprika
Juice from ½ lemon
1 teaspoon orange zest
1 tablespoon brown sugar

In a microwave or steamer, cook sweet potato until very tender. (I usually leave the skin on for added nutrition). Place all the ingredients in a blender or food processor and mix until creamy. You may have to stop halfway to whip down sides.

Gobble, Gobble

2009-10-12T11:03:00.003-04:00

Here in Canada it's Thanksgiving Monday. So I thought this is an appropriate article about how it is getting harder to cook up an organic turkey for the holidays.
Organic Turkey: A Dying Breed
Though this piece is directed towards an Ontario readership, it is a good example of how big agriculture throughout North America is trying its best to degrade the quality of our food and put small farmer's out of business.

Hemp Oil

2009-10-09T10:15:00.006-04:00

Hemp Oil

A pantry should contain at least three different dietary oils: a good quality extra-virgin olive oil, coconut oil for cooking and one other type for dressings, dips and other purposes where cooking is not involved. Consider making that choice hemp oil.

Hemp oil is pressed from the seeds of the hemp plant. Industrial hemp used to make this verdant oil is a varietal of the Cannabis plant that has virtually none of the psychoactive substance tetrahydrocannabinol (THC).

Why hemp oil rocks:

Hemp oil has a wonderful earthy flavor with nutty overtones and a brilliant green hue.

The oil is loaded with the essential omega-6 and omega-3 fats. Because our bodies are unable to make them from other compounds, they must be consumed from food. What’s more, these fats are present in a 3:1 ratio in hemp oil; exactly what many health experts say is the best ratio for well-being.

Hemp is also one of the very few food sources of the omega-6 fat gamma-linolenic acid (GLA). A 2008 study conducted at the University of Manitoba, Canada suggests that GLA reduces blood platelet clumping which may help prevent dangerous blood clotting. Other studies hint that GLA is capable of halting the growth of cancerous cells.

Being, um, a hardy weed naturally resistant to most pests, hemp grown for food production does not need to be bathed in chemical pesticides and herbicides to thrive.

Hemp oil is not suitable for cooking because of its low smoking point and does not have an overly long shelf life. Therefore, use regularly and store it in the fridge. Try hemp oil raw in the recipes below or in smoothies, hummus and for accenting soups, baked potatoes and steamed or roasted veggies.

You can find hemp oil at most health food stores and some larger grocers. Also, find it online from Manitoba Harvest: www.manitobaharvest.com

Spaghetti Squash with Hemp Pesto

If you’re not familiar with spaghetti squash it’s a watermelon shaped winter squash with golden-yellow rind. Once cooked, the flesh pulls apart into slightly nutty, spaghetti-like strands.

1 medium spaghetti squash
1/3 cup hemp oil
1 bunch fresh basil
3 garlic cloves, chopped
2 tablespoons hemp seeds
¼ cup walnuts
Juice from ½ lemon
¼ teaspoon cayenne (optional)
Freshly grated Parmesan cheese

Preheat oven to 375 degrees F. With a heavy duty sharp knife, cut of both ends of the squash and slice in half lengthwise. Scoop out the seeds and pulp. Lightly coat the flesh with oil and salt. Place squash, flesh side down, on a baking sheet covered with foil or parchment paper. Bake for about 45 minutes or until tender. Meanwhile, combine hemp oil, basil, garlic, hemp seeds, walnuts, lemon and cayenne in a blender or food processor. Blend until just slightly grainy. (Fellow Vita-mix users make sure to use the plunger).
With a fork, scrape squash flesh to make noodle strands. Combine squash noodles with a desired amount of pesto and top with cheese. Keep extra pesto in the fridge and use on toast and crackers.

Hemp Orange Vinaigrette

1 orange
2 garlic cloves, chopped
Juice from ½ lime
1/3 cup hemp oil
Salt and pepper, to taste
2 tablespoons maple syrup

Add all ingredients to a blender or food processor and whirl until smooth. Drizzle onto salads.

Good Gourd!

2009-10-05T14:34:00.002-04:00

When fall strikes, I find myself drawn to winter squash like freshman to free beer. What’s not to adore: Winter squash, be it pumpkin or whimsical turban, are packed with nutrients, easy to keep and store, ultra-versatile in the kitchen and crazy cheap when in-season.

To celebrate autumn’s heavy bounty, Well Fed Man will be brining you a bunch of different winter squash recipes that even culinary virgins can pull off.

Steal This Recipe: Pumpkin Swirl Brownies

These gems are adapted from Food & Drink magazine.

Makes about 16 brownies

1 ounce (30 grams) cream cheese, room temperature
¼ cup sugar
½ cup pumpkin puree (see note at bottom)
1 large egg
2 tablespoons pastry flour, sifted
½ teaspoon vanilla extract
½ teaspoon cinnamon
Brownie:
6 ounces (175 grams) bittersweet baking chocolate or chocolate chips
3 tablespoons butter
½ cup sugar
2 teaspoons vanilla extract
2 large eggs, room temperature
½ cup pastry flour
½ teaspoon baking powder
¼ teaspoon salt

Preheat oven to 350 degrees. Grease an 8-inch square baking pan. For the pumpkin swirl, stir cream cheese with the sugar. Add pumpkin puree and mix well. Blend in egg, pastry flour, vanilla and cinnamon. Set aside. Place chocolate and butter in a metal bowl over a pot of simmering water and stir until melted. Remove from heat and stir in sugar. Mix in vanilla then eggs 1 at a time. Sift in flour, baking powder and salt and stir gently. Scrape half the batter into the baking pan and spread evenly. Spread the pumpkin mixture on top. Top the pumpkin mixture with the rest of the chocolate mixture and spread evenly. Bake for about 30 minutes, or until an inserted knife comes out clean. Cool at room temp before slicing.

Note: At this time a year you can get a whole pumpkin for cheaper than canned. Look for smaller pumpkins for better flavor and easier handling. You can steam pumpkin slices/cubes and then cut away the tender flesh from the skin and use this for the puree. 100 percent canned pumpkin also works for this recipe.