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sweet potato carrot corn poblano coconut soup

It has gotten quite cold in Calgary over the past couple of weeks; surprising you might think for August.  Sadly, cold weather is never surprising in Calgary.  Most people were grilling corn on the cob to go alongside their other BBQ favorites this past Labor Day, however, I had to treat my corn a bit differently this weekend. With all the fresh produce at the markets and in our garden, like corn, zucchini, and carrots, I felt like I needed to load up and do as much as possible with this beautiful bounty before Fall sets in.  Cold weather always makes me crave comforting, warm soups, which is exactly what I dove head-first into this week.  I had to squeeze every last drop of summer out of these garden vegetables while keeping warm.  

 homegrown carrots

With all the yellow and orange vegetables in this soup, it is a superior source of vitamin A, which is not only one of the top antioxidants and immune boosting vitamins, but also helps build healthy skin and reduces the risk of many cancers.  Vitamin A is very beneficial for women who are cooking a little “bun in the oven” as well.  Its quite amazing actually: vitamin A is needed to distinguish different stem cells in the growing fetus and turn them into the appropriate organs!  There is much controversy over an abundance of vitamin A during pregnancy, however, it is pretty much impossible to overdose on vitamin A through diet alone because fruits and vegetables provide vitamin A in the form of beta carotene.  The body only converts beta carotene into “retinol” vitamin A as needed.  Carrots and sweet potatoes, for example, are an excellent source of beta carotene.  Eat all the carrots you want, but don’t start upping your supplement dose of vitamin A while pregnant.  

corn and zucchini fritters carrot corn sweet potato poblano pepper coconut soup

The beauty about food straight from nature, aka “whole foods”, is that the vitamins and minerals are always paired with what they need to aid in the absorption and proper assimilation of all the other nutrients.  The synergy of all the nutrients in real food is what makes whole-foods so magical and critical for optimal health. For example, sweet potatoes and carrots are high in beta carotene and zinc.  After the liver converts beta carotene to vitamin A, zinc is required for the release of vitamin A into the blood. Hence, zinc and beta carotene are paired together in nature with carrots and sweet potatoes!  The sweet potatoes in this recipe also contain complex carbohydrates in the form of fiber to keep you fuller, long without a spike in blood sugar. The spices in this soup, such as cayenne and turmeric, are warming and help boost metabolism (who doesn’t love that?!).  Turmeric is also anti-inflammatory and has been used for centuries in Eastern medicine for its healing properties.  If you haven’t had the time to build up your spice cabinet yet and are short on some of these spice, don’t throw this recipe out yet!   Just compensate with a bit more lime juice, cilantro and cayenne. 

carrot corn sweet potato poblano pepper coconut soup

 I hope your all enjoying nature’s gifts of summer as we have been! 

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Endless Summer Soup: sweet corn, carrot and poblano peppers
Serves 6
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Prep Time
15 min
Cook Time
45 min
Total Time
1 min
Prep Time
15 min
Cook Time
45 min
Total Time
1 min
GROCERY LIST
  1. 2 ½ cups chopped sweet potato (approximately 2 sweet potatoes)
  2. 1 onion, chopped
  3. 2 ½ cups chopped carrots (approximately 6 small-medium carrots)
  4. 3-4 Tablespoons chopped poblano chile (depending how spicy you like it)
  5. 2 corn on the cobs, whole
  6. 1 cup of corn kernels (approximately 2 cobs of corn)
  7. 3 cloves garlic
  8. ½ teaspoon turmeric
  9. ¼ teaspoon all spice
  10. ½ teaspoon chilli powder
  11. ½ teaspoon cumin
  12. ¼ teaspoon coriander
  13. 2 large pinches cayenne
  14. 3 cups water
  15. 1 teaspoon salt
  16. few cracks of pepper
  17. juice from 2 limes
  18. 1 can of coconut milk
  19. chopped fresh cilantro
Optional garnish
  1. extra corn, sautéed
  2. chopped scallions
  3. diced avocado
  4. pumpkin seeds
  5. chopped chives
Instructions
  1. Preheat oven to 475.
  2. Arrange chopped sweet potatoes, onion, carrot and poblano pepper on lined baking sheets in a single layer. Roast the veggies at 475 for 15 minutes, stirring halfway through.
  3. While the veggies are roasting, grate the whole corn cobs on a box grater over a large bowl. Be sure to reserve all the "corn juice" that accumulates from the grating. Set aside.
  4. Transfer vegetables to a large soup pot or dutch oven. Add corn kernels, garlic, turmeric, all spice, chilli powder, cumin, coriander, and cayenne. Saute over medium heat until spices become fragrant, about 2 minutes. Add grated corn "juice" and water. Simmer over medium heat for 30 minutes. Add salt, pepper, lime juice, and coconut milk then stir thoroughly. Blend with a hand blender or transfer to a high speed blender and blend until thick and creamy. Top with fresh chopped cilantro and any additional toppings you like.
Notes
  1. *If your spice cabinet doesn't have turmeric, all spice, chilli powder, cumin or coriander, just do without and add more lime juice, cayenne and fresh cilantro.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Sweet Corn and Zucchini Fritters
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
GROCERY LIST
  1. ½ a beaten egg or 1/2 Tablespoon chia seeds
  2. 1 whole cob of corn
  3. ½ cup corn kernels (from approximately 1 corn cob)
  4. ½ cup grated zucchini
  5. 1/8 teaspoon cayenne
  6. ¼ teaspoon salt
  7. 1 cup almond flour
  8. 1 Tablespoon cornmeal
  9. 1-2 Tablespoons of coconut oil
  10. 1/8 cup of almond milk, or milk of your choice
Instructions
  1. If using chia seeds, soak them in 1 1/2 Tablespoon pure water for 20 minutes.
  2. Over a large bowl, grate the whole corn cob on a box grater. Be sure to reserve all the "corn juice" that accumulates from the grating. Add chia seeds or egg, corn kernels, grated zucchini, cayenne, salt, almond flour and cornmeal to the bowl and stir to incorporate.
  3. In an iron skillet, heat 1 Tablespoon of coconut oil over medium-low heat. Spoon small amounts of the mixture into the pan and cook for 1-2 minutes on each side, until golden brown. As you cook more fritters, you may need to wipe out the pan and add more coconut oil. Lay on a plate with paper towels to cool.
  4. Enjoy with your sweet and spicy "Endless Summer Soup"!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/

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veggie burger beet mushroom tofu

Meet your new favourite veggie burger, just in time for Labor Day! A while back a classmate asked me if I had any good recipes for veggies burgers.  “Why no, no I don’t! But I WILL!” I have been working to perfect the ultimate veggie burger over the past couple of weeks and I think I finally nailed it: protein-packed, veggies and herbs that give a blast of flavor, and a consistency that every veggie-burger experimenter strives for.  I must say, I’m pretty happy with how this turned out.  The tofu and mushrooms offer a wonderful smoky flavor and the tempeh gives a lovely chewy texture while the beets provides a hint of sweetness.  Topped with my spicy cherry tomato jam, these are heaven in your mouth and a sweet ode to summer vegetables!

 veggie burgers shiitake mushrooms smoked tofu beets with a chipotle tomato jam

If you have never tried tempeh, its an interesting protein that deserves a chance in your kitchen.  Tempeh originated in Indonesia and is made from the whole soybean, normally with blended grains.  This means tempeh is much higher in fibre than other soy products but is also high in protein.  This mixture is then fermented, giving it a nutty flavor with a hint of mushroom essence.  If there are grey or dark spots on the tempeh, don’t fear: this isn’t spoilage, but the healthy bacteria hard at work for your gut health.  The beauty of soy products like tofu and tempeh is that they take on whatever flavor you cook them in, so season liberally and don’t be afraid to cook with adventurous spices.  

I’ve served these veggie burgers over fresh pumpkin seed buns I found at the local market but feel free to use whatever bread you find or make; you can even try them with a collard green or butter lettuce wrap.  The chipotle tomato jam was actually a last minute addition.  As I tried my second….ok, third, veggie burger, I realized it needed something saucy with a bite.  Thanks to all my fresh cherry tomatoes, this tomato chipotle jam rocked the burger to a new level! The topping ideas are endless so jazz these babies up whichever way you like: fresh cucumber slices, cashew cheese, sprouts, arugula or muenster cheese.  Your only problem will be how to stop eating these things!

perfect veggie burger tomato chipotle jam

 

If you haven’t tried any of Love and Garnish’s recipes yet…this is the one to try.  I promise you won’t regret it! Make a huge batch, because they won’t last long, especially if you are taking them to a Labor Day BBQ!

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The Divine Veggie Burger: beets, shiitake and a chipotle tomato jam
Serves 4
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Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
GROCERY LIST
VEGGIE BURGERS
  1. 3 cups shiitake mushrooms
  2. 2 cups shredded beets (approximately 3 medium beets)
  3. 1 egg, beaten OR 1 Tablespoon chia seeds
  4. ½ package of smoked tofu (approximately 110 grams)
  5. ½ cup crumbled tempeh
  6. 3 Tablespoons sunflower seeds
  7. 1 teaspoon Braggs liquid aminos or Tamari (if you can't find either of these, soy sauce will work)
  8. 1 ½ teaspoons fresh lemon juice
  9. ½ teaspoon cumin
  10. ¼ teaspoon toasted and ground fennel seeds*
  11. 1/8 teaspoon smoked paprika
  12. 2 pinches of salt + few cracks of pepper
  13. 3 Tablespoons chopped fresh oregano
  14. 1 sundried tomato, chopped
  15. 4 cloves of garlic, chopped
  16. 4-5 buns or lettuce for lettuce wraps
Optional toppings
  1. arugula
  2. cashew cheese
  3. cucumbers
  4. pea shoots
  5. avocado
  6. shredded carrots
  7. pickled red onion
  8. sprouts
  9. cheese
CHIPOTLE TOMATO JAM
  1. 2 Tablespoons coconut oil
  2. 3 Tablespoons minced red onion
  3. 1 pint cherry tomatoes, some cut in half, some quartered
  4. pinch of red pepper flakes
  5. *small amount of sauce from "Chipotle Peppers in Adobe Sauce"
  6. ½ Tablespoon maple syrup
  7. 1 Tablespoon red wine vinegar
  8. 1 Tablespoon fresh chopped chives
  9. pinch of salt + few cracks of pepper
DIRECTIONS FOR THE VEGGIE BURGERS
  1. Preheat oven to 350.
  2. Arrange the shredded beets and shiitake mushrooms on a baking sheet in a single layer. Bake at 350 for 15 minutes then remove the beets. Continue baking the mushrooms for another 20 minutes. Remove from the oven and let cool.
  3. While the veggies are roasting, if you are not using an egg, prepare the chia seeds. In a small bowl, combine the chia seeds and 3 Tablespoons of pure water. Let the chia seeds rest for 20 minutes.
  4. Place the smoked tofu in a food processor. Pulse until crumbled well with no large chunks, but not mushy. Remove and place in a large bowl. Add the crumbled tempeh, sunflower seeds, Braggs liquid aminos, lemon juice, cumin, fennel seeds, smoked paprika, salt and pepper to the bowl.
  5. In the food processor, add the shiitake mushrooms, beets, fresh oregano, sundried tomato and garlic and pulse until well combined and crumbled but not mushy. Add this mixture to the bowl with the other ingredients. Mix well with your hands until well combined. Add the beaten egg or chia seeds and mix one more time with your hands.
  6. Form into patties, place on the baking sheet you used for the vegetables and bake at 350 for 15-20 minutes (depending on how thick you make the patties).
  7. While the veggie burgers are baking, prepare the chipotle tomato jam.
  8. Check the burgers after 15 minutes; if they are hot throughout, remove from the oven and assemble your burgers.
DIRECTIONS FOR THE CHIPOTLE TOMATO JAM
  1. In a non-stick pan over medium heat, sauté the red onion and coconut oil for 3-4 minutes until the onions are soft. Add the cherry tomatoes, red pepper flakes, adobe sauce and maple syrup. Cook for 15 minutes, stirring occasionally, or until the tomatoes have cooked down and the sauce has thickened. (Taste while cooking and add more red pepper flakes or chipotle sauce based on your liking). Remove from the heat, add red wine vinegar, chives, salt and pepper. Stir, taste and season if necessary. Keep in a air-tight jar up to 7 days.
Notes
  1. *To toast and grind your fennel seeds: add the fennel seeds to a skillet and toast over low-medium heat for a few minutes until fragrant (be careful not to burn). Place in a mortar and pestle and crush until very fine.
  2. *"Chipotle Peppers in Adobe Sauce" are extremely spicy. I used a very small amount of the sauce from the can (no seeds, no pepper, only sauce) in this recipe. I basically dipped my spoon in twice and only used what was on the spoon. If you can't find "Chipotle Peppers in Adobe Sauce" then extra red pepper flakes will work, however, they do give a wonderful smoky flavour! They are normally found near the mexican/ethnic section or by the tomatoes.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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chocolate cherry smoothie

While making breakfast for myself this week, I pondered over the many ideas I had for my next blog post: the perfect veggie burger, another go-to salad, savory oatmeal with a poached egg, my favorite fermented carrots….the ideas are endless and I always struggle to choose one.  Then, I looked down at my smoothie and thought “Why don’t I post this?!”.  Its my favorite meal of the week so why not share it?! I have been keeping my blender quite busy lately with fresh fruit smoothies to cool me down in this hot weather while supplying my body with all the nourishment it could possibly need. 

Smoothies might be one of the quickest and most wholesome meals we can feed ourselves.  Its easy to get so many different nutrients into one cup, along with wonder foods you may not normally eat on their own (for example: who is going to down a spoonful of bee pollen or sprinkle lecithin granules on their salad?!).  It also gives our digestive system a much-needed break because the food has already been broken down.  Digestion starts in the mouth and often times we eat far too fast, expecting our stomach, pancreas and small intestine to do all the work.  

Since this is my first post on smoothies, I’m going to give you a bit of a 411 on smoothie making.  Below, I have listed the different categories to choose from when making a smoothie.  By combining fiber, protein and fat in the smoothie, your blood sugar will remain steady throughout the morning and you will stay full and satisfied right through lunch.  Play around and see what you can come up with!   

chocolate cherry smoothie with hemp cream

 START WITH A BASE:

  • almond milk 
  • organic soy milk 
  • organic cows milk 
  • coconut milk 
  • fresh fruit and vegetable juice

FRUIT

  • berries
  • pear or apple: the skin contains fiber so don’t peel it!
  • orange 
  • banana
  • melon
  • kiwi
  • stone fruits like peaches or plums
  • whatever is fresh at your market

*high sugar fruits like pineapple, mango, papaya, and banana should be used with caution.  Their glycemic index is high so they release sugar quickly into the blood stream and can cause blood sugar spikes if not combined properly.  Diabetics are encouraged to stay away from these.

 VEGGIES/GREENS

  • spinach 
  • cucumber (so delicious with pear!)
  • celery
  • kale
  • parsley, basil, mint
  • whatever is fresh at your market!

 HEALTHY FATS

  • nut butter 
  • seed butter
  • avocado
  • flaxseed oil
  • pumpkin seed oil
  • hemp seed oil

PROTEIN

  • hemp seeds (don’t use if you used hemp seed oil above; switch it up!)
  • organic plain yogurt
  • vega protein powder or your favourite protein powder
  • spirulina
  • nut butter

FIBER

*by adding fiber, this will slow down the digestion of the smoothie, and keep you fuller longer

  • chia seeds
  • flax seeds
  • whole grains such as oats or millet
  • apple or pear with the skin
  • many vegetables contain fiber as well, so get wild!

SWEETENERS *if needed

  • dates
  • honey
  • maple syrup

I hate categorizing certain whole foods as “superfoods” because I believe every food has super powers in some way for each of us.  So I’ll use the words “smoothie boosters” for my wonder-food smoothie additions.  I always choose 2-3 for each smoothie and rotate my smoothie boosters to ensure I’m getting a variety of benefits.  I could dedicate a blog post to each of these, but to give you a quick run down of each for your smoothie experimenting purposes, I have listed a few key benefits below.  

 SMOOTHIE BOOSTERS:

  • Chia seeds – a perfect balance of soluble and insoluble fiber.  Soluble fiber is needed to remove excess hormones and cholesterol while helping to keep the  bowels moving properly in order to avoid constipation and autointoxication.  Soluble fiber also aids in weight loss by slowing down the digestion of food and giving a full feeling. Insoluble fiber, on the other hand, cleans the bowels and improves bowel disorders.
  • Maca –  an adaptogenic plant that helps balance hormones.  Adaptogens are magical foods that help balance each body’s imbalances based on individual needs. I just discovered them this past year and they intrigue me so! Adaptogens help balance your body systems by bringing you back to homeostasis.  Maca, specifically, nourishes and balances the body’s endocrine system, which is in charge of your hormones and many other functions related to stress, digestion, cellular metabolism, reproduction and mineral homeostasis to name a few.  Maca also helps energize naturally and enhances fertility.
  • Bee pollen – a concentrated source of energy that improves endurance.  Many use bee pollen to combat stress, enhance immunity and lose weight, however, none of these claims are well supported by scientific studies yet.
  • Lecithin granules – my favorite smoothie booster! Our body makes acetylcholine from lecithin which is needed for memory and proper brain function.  
  • Kefir – a fermented drink that has a bit of a sour taste so start small and increase your amount .  Fermented foods enhance the balance of good gut microbes to bad microbes.  These microbes perform many functions like helping to break down food, produce certain vitamins and produce their own antibiotics. Gut flora compromises 80% of our immune system so by supporting our beneficial gut flora, we are improving immunity!
  • Acai berries – a natural energy booster and helps enhance nerve and brain function.  They promote a healthy cardiovascular system and immune system.
  • Shizandra – said to be “the herb that does it all”! Another adaptogen with many benefits for women such as supporting vitality and beauty.  Schizandra is said to help purify the blood, support the mind, help maintain a strong memory, and help maintain sexual energy and sexual functions in both men and women.
  • Chlorella – a green algae that contains the highest amount of chlorophyll, the life force of plants.  It also contains more B vitamins than liver! Chlorella strengthens the immune system, helps detoxify the body and promotes bowel health.  For the ladies: chlorella is also said to improve premenstrual symptoms as well as perimenopause fatigue and mood swings.  
  • Spirulina – a blue-green algae that contains chlorophyll, essential fatty acids and is the only vegetarian source of B12.  Spirulina is beneficial during a cleanse as it supplies nutrients needed for cleansing and healing while curbing the appetite.
  • Cacao – high in magnesium which stimulates relaxation.  Also provides alertness, attention, concentration, bliss, joy and sexual arousal.
  • Ginger – anti-inflammatory, used to improve weak digestion, stimulates bile flow to help eliminate cholesterol and emulsify fats, and aids in circulation.

For this smoothie, I chose oats for soluble fiber to slow down digestion and keep you full longer.  Cherries help remove toxins from bodily tissues; something that can accumulate from stress, smoking, gut toxins and environmental toxins. The almond butter provides healthy fats as well as protein and is a high source of calcium – no cows milk needed!  The hemp seeds offer protein and by soaking them beforehand and blending them with a bit of water and almond milk, it turns the hemp seeds into a cream for a rich and decadent smoothie.  You should soak all raw grains, beans and nuts to get rid of anti-nutrients such as phytic acid, which blocks mineral absorption and enzyme inhibitors, which block digestion.  Nuts also contain oxalic acid which can block calcium assimilation and lead to kidney stones.  This can be easily remedied by soaking them overnight in pure water and straining the water the next morning before eating or cooking.  The benefits of maca are listed above and do I even need to explain why I used cacao?! Because its awesome! 

chocolate hemp smoothie with cherries

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Creamy Hemp and Chocolate Smoothie with Crushed Cherries
Serves 2
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Total Time
10 min
Total Time
10 min
GROCERY LIST
  1. 1 cup of cherries
  2. 1 cup soaked hemp seeds
  3. ½ cup pure water
  4. ½ cup almond milk
  5. ¼ cup gluten free rolled oats
  6. 4 dates
  7. ½ banana
  8. 1 navel orange
  9. 1 Tablespoon almond butter
  10. 1 Tablespoon cacao powder
  11. 1/2 Tablespoon maca powder
  12. ½ Tablespoon flaxseed oil
  13. 1/2 teaspoon vanilla powder
  14. 1/2 teaspoon orange zest
  15. handful of spinach (more or less depending on your taste)
Instructions
  1. Remove the pit and stem from the cherries and quickly pulse the cherries in a blender so they still have a chunky consistency. Pour the crushed cherries into 2 glasses. Blend all remaining ingredients in a high-powered blender and pour the smoothie over the cherries. Enjoy immediately!
Notes
  1. I don't like using ice as I find it waters down smoothies. However, if you put all these ingredients in a blender the night before and blend in the morning, its just as cold and will save you time in the am!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Kristen M - I did not know that I should be soaking my hemp seeds and oats (staple smoothie ingredients for me) before I put them in my smoothies – thanks for the tip!!ReplyCancel

    • Love & Garnish - I should have specified! You only soak raw nuts, seeds, grains and beans overnight before cooking or eating 🙂 Hope you enjoy the smoothie!!ReplyCancel

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za

After my Holistic Nutrition certification was over, I began traveling a bit to see all the friends and family I had put on the back burner over the past year.  Right after my test (I mean, right after! As in 2 hours!) I took a trip to Cabo with two of my dearest friends from back home in Alabama.  It was one of their 30th birthdays, so not only was this a celebration of her hitting the big 3-0, but also a perfect excuse to relax after my crazy test.  Next, I headed to Chicago to meet up with my dad, step-mom, brother and his girlfriend.  I couldn’t believe it, but I hadn’t seen them in over a year! We definitely made up for lost time and went to Lollapalooza, a White Sox game, the Field Museum and ate tons of delicious food.  With traveling, comes eating out…for every meal! While its fun at the time, my stomach and heart start to miss home cooking.  So needless to say, when I returned home last week, the first thing I did was start cooking up various dishes to fill my fridge for the week: a lentil and swiss chard mulligatawny soup, roasted beets, root vegetable mash and my favorite Mediterranean salad.  I make this particular salad often and once I make it, I can’t stop eating it – breakfast, lunch, dinner, snacks…it seriously hits the spot every time and doesn’t last long.  I say this as I’m nibbling away…. 

I firmly believe that you don’t need much to make the plethora of summer produce stand out: a little good quality oil, lemon, fresh herbs, nuts or seeds and it’s done.   Good food doesn’t have to be complicated, especially when its fresh.  My husband is obsessed with his garden.  I’m not complaining, just saying!  He came in the other day with handfuls of cherry tomatoes and parsley.  Since I prefer to enjoy fresh garden veg raw, I knew just what to do with it!

DSC_3797-1

This wheat berry salad has  been adapted over the years, but I just started adding this za’atar-spiced tahini dressing. Substituting quinoa for the wheat berries is a great gluten-free option and adding green onions and hearts of palm is also a great touch.  If you don’t have time to make the full dressing, using a bit of extra virgin olive oil, lemon juice and za’atar spice should do the trick.  

DSC_3956-1-8

The processing of wheat has changed drastically in the past few hundred years.  These changes have caused a large number of people to develop allergies to wheat, known as celiac disease.  Some people who are sensitive to wheat can tolerate the ancient varieties such as faro, spelt and Kamut.  Whole grain wheat, like wheat berries, is high in protein, fiber, B-vitamins, vitamin E, iron, folate, magnesium and manganese.  The germ in wheat is actually one of the highest sources of vitamin E, an antioxidant that is very beneficial for the immune system and cardiovascular system.  

DSC_3840-1

I can’t believe I just recently discovered Za’atar spice, but now that I have, its going to be at the front of the spice cabinet. It’s such a great all-around spice and can be used so many ways.  Whats your favourite way to use Za’atar?!

 

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Za'atar tossed Wheat Berry Salad: tomato, artichokes, feta
Serves 4
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Prep Time
15 min
Cook Time
1 min
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 min
Total Time
1 hr 15 min
GROCERY LIST
Salad
  1. 1/2 cup hard wheat berries
  2. 1, 14-oz can of chickpeas
  3. 2, 6-oz jars of marinated artichokes, liquid drained and reserved
  4. 8-oz cherry tomatoes, halfed
  5. 2 small heirloom tomatoes, cut into chunks
  6. 100-120 grams feta cheese
  7. 1/3 cup mint, chopped
  8. 1/3 cup parsley, chopped (I used flat leaf, but curly works as well)
Za'atar Tahini dressing
  1. 3 Tablespoons tahini
  2. 3 1/2 Tablespoons fresh lemon juice
  3. 3 1/2 Tablespoons pure water
  4. 1 large garlic clove, minced
  5. 1 Tablespoon of Za'atar spice
  6. 1/8 teaspoon salt
  7. pinch of cayenne
  8. 3 Tablespoons flax oil
For the salad
  1. Bring 1 1/2 cups water to a boil and cook wheat berries for 50-60 minutes. Drain and set aside.
For the dressing
  1. While the wheat berries are cooking, blend tahini, lemon juice, water, garlic, Za'atar, salt and cayenne in a food processor or blender. Once blended, keep blender running and add flax oil gradually. Season with salt and pepper if needed.
Assemble the salad
  1. Toss together the wheat berries, chickpeas, artichokes, tomatoes, feta cheese, mint and parsley. Drizzle with the Za'atar tahini dressing and a bit of the reserved artichoke liquid. Sprinkle a bit more Za'atar spice straight onto the salad if you like.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/

 

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  • Kristen M - Snacked on this this weekend – soooooo friggin’ yummy! I love anything with artichokes but I’m not very creative with them so this is a great one for me! Thanks Anise!ReplyCancel

  • Thalia @ butter and brioche - loving the look of this salad.. i dont ever cook with enough wheat berries, definitely need to recreate the recipe!ReplyCancel

    • Love & Garnish - I don’t use wheat berries enough either so this was a great way to incorporate them into an everyday salad. I hope you enjoy!ReplyCancel

  • Avocado and Chickpea Salad with Pomegranates - Give Recipe - […] salads with chickpeas I’d love to try: Buckwheat Salad on Farm on Plate Za’atar Tossed Wheat Berry Salad on Love and Garnish Marinated Chickpeas with Quinoa and Greens on The Food Click Chicken Caesar […]ReplyCancel

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raspberry ice cream cake

I’m baaaaaack!!!! It was a long couple of months, but my final certification for Holistic Nutritionist, R.H.N., is finally over and that means “Love and Garnish” is back up and running! Its a bit bittersweet: completing this wild journey through school again.  I love being in school and learning new things, especially when they are of such interest to me.  And even though I had plenty of moments when the house chores were piling up and I didn’t think I could squeeze one more ounce of information into my brain or find the time to read another book, I wouldn’t have changed anything in the past year.  Ok, maybe spending more time with my hubby and puppy, but thats about it!  Even though this era of school is over, the learning aspect is never over.  I can’t wait to continue this journey on my own and see where this education takes me and “Love and Garnish”.  I have some exciting plans and can’t wait to see them come to life!

Now, the end of an era calls for a celebration…and every celebration deserves cake! Since I’ve been craving ice cream in the scorching heat we’re experiencing in Calgary, a raspberry-basil frozen yogurt cake seems right up my alley. And I think you’ll love how easy it is to make!

raspberry ice cream cakeOne of the most mind-opening things I learned in school is the importance of whole-foods…even butter and eggs.  I used to buy vegan butter and eat only egg-whites – until I took this course.  Real organic, grass-fed butter is very different than chemically processed margarine or any kind of fake butter.  Real food, like butter and eggs, has synergistic nutrients made by nature that work together in your body for a purpose.  As soon as its chemically processed (like margarine, for example), the molecules change into chemicals and damage is done to our body when we consume these fake foods. I don’t use butter often, because everything in moderation, especially saturated fats, but when I bake, I often use butter or ghee.  Butter is a saturated fat and withholds the high heat of the oven without going rancid; something olive oil and other polyunsaturated fats can’t do.  Eggs on the other hand, are a powerhouse of nutrients! They contain all the essential amino acids, making them a complete protein.  They also have all the fat-soluble vitamins A, D, E and K, as well as a very special nutrient “choline”.  Choline, found in the yolk, is imperative for the proper functioning of our nervous system and also helps rid the body of cholesterol.  Yep, you heard me! Eggs are beneficial for lowering cholesterol!  So don’t be scared of butter and eggs because they are whole-foods that aren’t chemically modified.  I’m not saying eat butter everyday, but organic, grass-fed butter, especially local and fresh butter, won’t hurt from time to time. You never want a diet high in saturated fats, but when you do cook with them, choose organic, grass-fed if possible.  In this recipe I used “ghee” which is clarified butter: pure fat with the milk solids removed.  This  is a great option for people who are lactose intolerant.  The East Indians actually believe this is the high-quality form of butter.  

raspberry ice cream cake 3

ice cream cake slice

I’m telling you, this recipe is so easy, you have to give it a try! Even if your a horrible baker like me, with the tips I provided below (thanks to my sister-in-law the baker!!), you’ll knock this out in a pinch! 

So happy to be back! xoxo

SIGNOFF-A

 

 

 

Raspberry Ice Dream Cake: basil, rose water & lemon
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Prep Time
20 min
Cook Time
40 min
Total Time
2 hr 10 min
Prep Time
20 min
Cook Time
40 min
Total Time
2 hr 10 min
GROCERY LIST
  1. *You will need 2 8-inch spring-form pans
Raspberry Basil Ice Dream
  1. 2 ¼ cups raspberries (approximately 2 small containers of raspberries)
  2. 975 g thick Greek yogurt (approximately 1 ½ large containers of yogurt)
  3. 1/3 cup honey
  4. 40 medium or large fresh basil leaves
  5. extra raspberries for garnish
  6. edible flowers for garnish (optional)
Rose water, lemon poppyseed cake
  1. 4 1/4 cups almond flour/meal
  2. 2 1/2 Tablespoons poppy seeds (optional)
  3. 1 teaspoon baking powder
  4. 1/2 teaspoon salt
  5. 1/2 teaspoon baking soda
  6. 3 large eggs
  7. 1/2 cup softened ghee
*
  8. 1/2 cup softened honey*
  9. juice from 2 lemons
  10. zest from 1 lemon
  11. ¼ teaspoon rose water (optional, but recommended if you can find it!)
Instructions
  1. Preheat oven to 350.
Ice Dream
  1. Blanch 40 basil leaves in boiling water for 2 minutes. Immediately transfer to a bowl of ice water for one minute. Remove basil and squeeze out excess water. Transfer to a food processor or blender. Add raspberries and honey and blend until pureed and blended well. Transfer to a bowl and gently fold in yogurt. Pour the yogurt mixture into a pre-greased 8-inch spring-form pan (grease with ghee/butter or coconut oil) and place in the freezer for 2 hours.
Cake
  1. In a large bowl, mix together the wet ingredients: eggs, ghee, honey, lemon juice, lemon zest and rose water. In a separate bowl, mix together dry ingredients: almond flour, poppy seeds, baking powder, salt and baking soda. Sift dry ingredients in a sieve and then gently mix into the wet ingredients. Be careful not to stir too much. Oil an 8-inch spring-form pan with ghee and pour cake mixture into the spring form pan. Bake at 350 for 35-40 minutes. Do not open the oven during the cooking process. Check at 35-40 minutes to ensure it bounces back when you poke it. If so, it is done.
  2. After the cake has cooled and the ice dream has set, remove both from the spring-form pans. Set the ice dream portion on top of the cake portion and top with the extra berries and edible flowers. Cut as soon as possible or you’ll have a runny middle!
Notes
  1. *You may have to gently heat the ghee and honey over low-heat to soften so as not to create clumps in the mixture.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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Leave a Comment

  • Brooke - Absolutely gorgeous photos, Anise! Love this whole post. And I’m a terrible baker too, so I’ll def have to give this one a try 🙂 Congrats on being done with school!ReplyCancel

    • Love & Garnish - Thanks Brooke! This cake is actually super easy…even for you and I! Thanks again for the Chicago recommendations! We ate our way through Chicago and it was amazing, however, I’m so glad to have home cooked food again!ReplyCancel

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