The creation of Swiss physician and raw food proponent Maximilian Bircher-Benner, Bircher muesli (a.k.a. overnight porridge) is the perfect option for hectic mornings when you don’t have time to prepare a pot of cooked porridge. Soaking steel-cut oats overnight results in a satiating bowl of chewy goodness. The banana-pecan mixture, which can be prepared ahead of time, is a delicious topping for any porridge, but a simple garnish of berries, pomegranate seeds or chopped apples will also work wonderfully. You can keep the oat mixture in the fridge for a couple of days.
1 cup (250 ml) steel-cut oats
1 cup (250 ml) unsweetened almond milk or other milk of choice
1 ½ Tbsp (30 ml) chia seeds
¼ tsp (1 ml) ground cardamom
¼ tsp (1 ml) ground ginger
¼ tsp (1 ml) ground cinnamon
1/8 tsp (0.5 ml) nutmeg
1/8 tsp (0.5 ml) black pepper
1 tsp (5 ml) vanilla extract
3 tsp (15 ml) pure maple syrup or honey
3 tsp (15 ml) unsalted butter
3 tsp (15 ml) coconut palm sugar or other raw sugar
1 large banana, sliced
1/3 cup (80 ml) sliced pecans
Add oats, milk, chia seeds, spices, vanilla and maple syrup or honey to glass jar and stir contents together. Secure lid and refrigerate overnight.
The following morning, melt butter and sugar together in saucepan over medium-low heat. Stir in banana slices and pecans; cook, stirring regularly, for 1 minute.
Place oat mixture into serving bowls and top with additional milk or yoghurt, as well as banana-pecan mixture.
Each serving contains: 1503 kilojoules; 10 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 48 g total carbohydrates (11 g sugars, 10 g fibre); 54 mg sodium
source: "Organic Oats", alive Australia #17, Spring 2013
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.