Monthly Archives: January 2018

Caramelized Onion and Mushroom Flatbread

Caramelized Onion and Mushroom Flatbread

This seasoned flatbread is fully loaded with mouth-watering herb and garlic infused olive oil, caramelized onions and sliced sautéed cimini mushrooms followed by grated mozzarella cheese and crumbled feta. A mouth-watering side-dish that nicely accompanies many meals.

Caramelized Onion and Mushroom Flatbread

Ingredients
~Dough Ingredients~
3/4 cup warm water (about 110 degrees F)
1 Tbsp liquid honey
2 1/4 tsp dry active instant yeast (1 packet)
2 Tbsp extra-virgin olive oil
2 cups unbleached all-purpose flour (can sub 1/2 cup with whole wheat or spelt flour)
1 tsp sea salt
1/4 tsp garlic powder
1/8 tsp onion powder
1/2 tsp dried basil, crumbled
1/4 tsp dried oregano
~Topping Ingredients~
3 Tbsp extra-virgin olive oil
3 garlic cloves, minced
1 tsp dried basil, crumbled
1/2 tsp dried oregano
1/2 tsp rosemary leaves
1/5 tsp sea salt, black pepper to taste
20 to 24 crimini mushrooms, cleaned and sliced
2 sweet onions, thinly sliced
1/4 feta cheese, crumbled
1/4 cup mozzarella cheese, grated

Instructions
Ensure the yeast is active. To ensure the yeast is working and active, warm 1 1/2 cups of water to 110 degrees Fahrenheit with help using a meat or candy thermometer.
Stir in 1 tablespoon of honey to give the yeast something to eat, and then stir in the yeast. Gently stir, cover and allow the ingredients to proof for 10 minutes; a foamy top should form up to an equal amount of the liquid. If no or very little foam appears than the yeast is not active. Now that the yeast has been proofed, stir in the olive oil.

Combine dry ingredients. In a large bowl combine the flour, sea salt, and seasonings together which include the garlic powder, basil, oregano and onion powder.

Add the yeast and knead the dough. Slowly add the active yeast and water mixture to the flour mixture, and knead for about 5 minutes. The dough will be slightly sticky.

Let the dough rise. Form the dough into a ball and lightly apply some olive oil to the outside of it. Put the dough in a bowl and cover with a lid which can be a little lose. Empty the oven and then turn the oven on low to bake for just 1 minute only to warm it up then turn the oven off. Turn on the oven light to keep the oven mildly warm. Place the bowl with the dough in the warmed oven, and allow it to rise for about 1 hour, or until it has doubled in size.

Roll out risen dough. Once the dough has risen, punch it down to release the air bubbles. Roll out the dough on a lightly floured surface evenly into an oval or rectangular shape about 1/2 inch thick; or to however thick or thin you prefer your flatbread.

Let the dough rise again. Grease a baking sheet with coconut oil and then transfer over the dough. Rub 1 tablespoon of olive oil over the surface of the dough to keep it from drying out. Cover the dough with a large lid and then allow the dough again to rise for about 30 minutes in a warm oven. The oven light should provide enough warmth. After the dough has risen, cover the top of the dough with fingertip depressions to create a dimpled texture. Keep the dough in the oven with the oven light on until ready to dress with toppings.

Prepare toppings for bread. In a small bowl pour 3 tablespoons of olive oil. Mince the garlic cloves and add to the bowl of olive oil. Add the basil, oregano, rosemary, sea salt and black pepper to the olive oil and combine then set aside. Thinly slice the onions, and then set aside in their own bowl. Clean and slice the mushrooms and also set aside in a bowl. Crumble the feta cheese and grate the mozzarella cheese and then set aside in a bowl.

Caramelize onions. In a large skillet or frying pan on low-medium heat, melt 1 tablespoon of butter along with 1 tablespoon of olive oil. Add the sliced onion to the pan and stir gently to coat with the butter and oil. Reduce the heat to the low (2.5 to 3 on the electric stove) and slowly cook the onions for 25 to 35 minutes, stirring every 4 to 5 minutes to prevent burning. Cook the onions together, evenly distributed, with a few steam holes to release moisture.

When the onions have turned a rich golden colour and are beginning to become sticky in the pan, the onions are ready. Add a tablespoon of purified water to the pan to deglaze the onions. Cook off the water and then scrape out the onions and set aside in a bowl.

Sauté the mushrooms.  In a large skillet, heat 2 tablespoon of avocado oil or coconut oil over medium heat. Add mushrooms and a pinch of sea salt and stir to evenly coat. Cook the mushrooms for 8 to 10 minutes, stirring frequently until they have released their moisture and start to turn golden brown. Remove mushrooms from heat and set aside.

Dress the dough with toppings. With a basting brush, rub the olive oil mixture across the top of the risen dimpled dough. Next evenly spread out the caramelized onions and the sautéed mushrooms. Sprinkle the grated mozzarella followed by the crumbled feta evenly over the dough.

Bake the dough. Bake the dough at 400 degrees F. for about 16 to 18 minutes or until golden brown. Remove from oven and allow to cool on a rack. Cut bread into pieces and serve. Enjoy.

Recipe shared by: J. Marshall

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Slow-Cooker Vegetarian Bean Chilli

Vegetarian Chilli

 

A thick and delicious vegetarian chilli made with slow-cooked mixed beans in a tomato sauce with sautéed mushrooms and select vegetables and seasonings.

 

Slow-Cooker Vegetarian Bean Chilli

Ingredients                              Makes: 8 servings
~Bean Mixture~
1 cup dry white navy beans
1/2 cup dry black beans
1/2 cup dry crimson runner beans ~or~ kidney beans
2 cups vegetable broth    *See our vegetable herb broth recipe link below!
1 to 2 sweet onions ~or ~ 1 1/4 cups onion, finely diced
1 bell pepper, finely diced
3 jalapeño pepper, minced
1 chilli pepper, minced
4 garlic cloves, minced
1/2 tsp sea salt
~Tomato Mixture~
1/4 cup of purified water
7 Tbsp maple syrup
1 Tbsp apple cider vinegar
2 cups stewed tomatoes    **See our stewed tomato recipe link below!
1 tsp dried mustard powder
1 tsp paprika powder
1 tsp cumin powder
1 tsp chilli powder, or to taste
~Vegetable Mixture~
1 1/2 cup mixed mushrooms, cleaned and sliced
3 large carrots, peeled and sliced
3 celery stalks, sliced
1 bell pepper, diced

Instructions
Begin preparing the beans. Soak the beans overnight in a dutch oven or large sauce-pot with enough purified water to cover them by a few inches.

Continue preparing the beans. The following morning drain and rinse the beans using a large colander. Return the beans to the dutch oven and add enough purified water to cover them by a couple inches and then bring them to a boil. When the beans reach a heavy boil, turn off the heat and cover; let rest and cool for 30 to 40 minutes.

While the beans are resting, prepare the Bean Mixture ingredients. Warm the 2 cups of vegetable broth over low heat in a sauce-pot. Finely dice 1 to 2 sweet onions to make 1 1/4 cups of diced onion. Dice a bell pepper and mince 3 jalapeño peppers, a chilli pepper and 4 garlic cloves; then transfer all the prepared seasoning to a bowl with the onions.

When the beans have rested and cooled for 30 to 40 minutes, drain and rinse the beans again, then transfer the beans back into the dutch oven. This time add the vegetable broth, the diced onions, garlic, peppers and sea salt. Bring to a medium boil and then simmer on low (2.5 to 3 on the electric stove) for 1 hour.

Prepare Tomato Mixture Ingredients. After an hour has passed it is time to prepare the tomato mixture. In a medium-sized sauce-pot over medium heat, warm up 1/4 cup of purified water. When the water is hot add the maple syrup and stir to combine. Turn off the heat, and then add the apple cider vinegar and the tomatoes to the sweetened water and stir to mix. Next, add the mustard powder, paprika, cumin and the chilli powder and stir well. Add the combined tomato mixture to the bean mixture and mix well. Cook the tomato-bean mixture on a low simmer for 10 minutes more, covered with a lid.

Transfer tomato-bean mixture to the crock-pot and cook. After the tomato-bean mixture has simmered for 10 minutes, turn off the heat and allow it to cool for 10 minutes more. When the mixture has cooled, using a ladle, transfer the bean mixture to a crock-pot. Slow cook on high for 4 to 5 hours or until the beans start to become tender and covered in a thickened tomato-sauce.

Prepare vegetable mixture ingredients. Clean the mushrooms and cut into 1/4 inch slices and then transfer to a bowl of their own. Peel the carrots and then slice the carrots round or diagonally. Clean the celery and then slice in 1/2 inch pieces straight or diagonally. Clean the bell pepper and dice into 1/2 inch pieces. Transfer the carrots, celery and pepper to a large bowl and set aside.

Sauté the mushrooms.  In a large skillet, heat 1 tablespoon of oil over medium heat. Add the sliced mushrooms and a pinch of sea salt and stir to evenly coat. Continue cooking for 5 to 8 minutes, stirring frequently until the mushrooms release their moisture and start to turn brown.

Transfer vegetable mixture to crock and cook longer. Transfer the sautéed mushrooms and the bowl of sliced and diced vegetables to the crockpot and stir well. Cook for 1 hour longer or when the carrots become tender but still firm. Taste test the chilli and add any final seasonings to suit personal taste. Allow any additional seasonings 10 minutes to cook and blend flavours, then chilli should be ready to serve. Enjoy.

Recipe shared by: J. Marshall

*Try our Vegetable Herb Broth recipe here!

**Try our Plain Stewed Tomatoes recipe here!

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Morning Glory Muffins

Morning Glory Muffins

 

These delicious muffins are loaded with a mix of wholesome goodness; including shredded carrots and apples and a mixture of seeds, nuts, coconut and raisons.

Morning Glory Muffins

Ingredients                             Makes: Approx. 16 to 18 muffins
2 cups all-purpose flour (can substitute up to 1 cup with spelt flour for less gluten)
2 Tbsp ground flax seed (optional for added nutrition)
2 Tbsp chia seed (optional for added nutrition)
1 cup fine ground raw sugar
2 tsp baking soda
2 tsp ground cinnamon
1/5 tsp sea salt
1/2 cup raisins
1/2 cup walnuts, chopped
1/2 cup unsweetened flaked coconut
2 cups carrots, shredded (approx. 6 to 8 medium carrots)
1 apple, peeled, cored and shredded (granny smith works the best)
3 eggs, mixed
1/4 cup extra-virgin olive oil
3/4 cup unsweetened apple sauce
2 tsp vanilla extract

Instructions
Preheat oven and prepare muffin tins. Preheat the oven to 350 degrees F (175 degrees C). Grease 18 muffin cups, or line with paper muffin liners.

Shred carrots and apple. Peel 6 to 8 medium-sized carrots and discard the ends. Shred the carrots using a food processor or a hand grater, then transfer to a bowl; approximately 2 cups of shredded carrot should be produced. Peel, de-core and shred 1 apple and then add to the bowl of shredded carrots.

Prepare dry ingredients. In a large bowl, mix together the flour, flax and/or chia, sugar, baking soda, cinnamon, and sea salt. When flour mixture is well combined, then stir in the raisins, nuts, coconut, shredded carrot and apple; mix together well.

Prepare wet ingredients. In a separate bowl, beat together the eggs, oil, apple sauce and vanilla. Stir egg mixture into the carrot/flour mixture, just until moistened. Scoop batter into prepared muffin cups. Fill cups up to the top for large top muffins and just below the line for small top muffins.

Bake. Bake in preheated oven for about 20 minutes, or when a toothpick inserted into center of a muffin comes out clean. Enjoy.

Recipe shared by: J. Marshall

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Chocolate Nut Macaroons

Chocolate Nut Macaroons

Chocolaty coconut and oatmeal macaroons are combined with almond butter, walnuts and/or pecans, chia seeds and ground flax seed for added protein and nutrition. The best thing about these macaroons is that they do not require baking, and are quick and easy to make.

Chocolate Nut Macaroons

Ingredients                     Makes: approx. 45 walnut-sized macaroons
1/2 cup coconut oil ~or~ unsalted butter
1/2 cup milk
1 1/2 cups fine unprocessed organic sugar
1/4 cup unsweetened cocoa powder
1/4 tsp cinnamon powder
sprinkle of sea salt
1/2 cup almond butter
1 tsp vanilla extract
2 cups quick-cooking oats
3/4 cup unsweetened coconut (if sweetened reduce sugar)
1/4 cup walnuts ~and/or~ pecans, broken
2 Tbsp chia seeds (optional for added health)
2 Tbsp ground flax seeds (optional for added health)

Instructions
Prepare ingredients. In a medium-sized bowl combine the sugar, cocoa powder, cinnamon powder and just a sprinkle of sea salt. In another medium to large sized bowl combine the oats, the coconut, the broken nuts, the chia seed and the ground flax seed.

Combine Ingredients. In a medium to large sized saucepan over medium-low heat, melt down the coconut oil. When the coconut oil is melted down, stir in the milk and then the combined bowl of sugar, cocoa powder, cinnamon and sea salt; stir until you have a smooth chocolaty sauce. Increase the heat to medium-high and bring the pot to a gently boil. Boil gently for 1 full minute only and then turn off the heat source and transfer the pot to a cool element.

Stir the almond butter into the chocolaty mixture until well combined and then stir in the vanilla extract. Now add the combined bowl of oats, coconut, nuts and seeds. Stir until all ingredients are well combined. The mixture should be thick, chunky and chocolaty.

Make the macaroons. Line two baking sheets with wax paper or parchment paper. With a spoon drop walnut sized mounds onto the waxed paper leaving 1/2 an inch space between the macaroons. Transfer the trays to a refrigerator or freezer to cool until hardened. Keep the cooled macaroons in the refrigerator in a sealed container; layer using the wax paper in-between for best storage.

Recipe shared by: J. Marshall

Visit our Article Archive here, to learn more about nutrition, essential nutrients and how to maintain a well-balanced diet.

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