Patricia Chuey

Food and Nutrition Expert | Recipe Developer

Apple Pancake Puff

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Shrove Tuesday, aka Pancake Tuesday, as my motivation today, at LONG LAST I’m FINALLY posting this recipe. It’s a much loved beauty of a breakfast that fills the kitchen with a delicious apple cinnamon aroma. It’s perfect for a fancy occasion but honestly easy enough to make any day. Topped with a little whipped cream, it can do double duty as dessert. Enjoy!

Apple Pancake Puff      Serves 4 (if you’re lucky), maybe just 2, depending what accompanies it

  • 3 cups thinly sliced apples, unpeeled (or fruit of your choice)
  • 1½ Tbsp butter or vegetable oil                l
  • 6 eggs
  • 1 cup milk
  • 2/3 cup all-purpose or gluten-free flour
  • ½ tsp baking powder
  • ¼ tsp salt
  • 1 tsp cinnamon
  • 1 Tbsp granulated sugar                                                          l
  1. Preheat oven to 425°F. Lightly mist an 8-inch casserole dish with cooking oil spray.
  2. Place apples and butter in the baking dish. Set in oven for 5-7 minutes as it heats up. Remove and toss with melted butter.
  3. In mixing bowl, beat eggs well. Add milk and beat a bit more. Add flour, baking powder and salt. Beat to combine well.
  4. Pour egg mixture over warmed fruit in the baking pan. Sprinkle evenly with cinnamon and sugar.
  5. Return to oven and bake for 20 minutes or until pancake puffs up and is lightly browned. Enjoy served warm right away. Like a soufflé, puff will fall shortly after coming out of the oven. Be sure everyone gets a good look at this beauty when first taken out  of the oven. Have those cameras ready! 😉

Cheers!

Multi-tasking Crepes

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Crepes are a wonderful multi-tasking and family-friendly meal idea. Make a bulk batch, layer between waxed paper and freeze. Got a freezer full of berries? Perfect! Fill crepes with warm sautéed fruit and yogurt for a healthy breakfast or use a little whipped cream, fruit and sprinkle of cinnamon for an easy dessert. Wrap crepes around shaved chicken or ham, cheese and veggies as a higher-protein “burrito-type” packed lunch idea for the kids. As a dinner entrée, fill them with sautéed mushrooms and a touch of Parmesan or grilled chicken and asparagus. We’ve even attended a “crepe fest” – a pot luck meal of sorts where the generous hosts supplied a big batch of crepes and guests brought a variety of sweet and savoury fillings. Crepes are also perfect for a sleepover breakfast buffet where kids can add fillings of their choice as pictured below.

Crepes       Makes 8 (Double or triple the recipe for extras to store in the freezer)

  • 2 eggs
  • 2/3 cup milk
  • 1/4 cup + 2 Tbsp all purpose or gluten-free flour
  • 1/2 Tbsp granulated sugar
  • 1/2 tsp salt
  • garnishes: cinnamon, butter, sugar

1. In mixing bowl, beat eggs until frothy. Add milk and beat to combine.
2. In separate bowl, combine flour with sugar and salt.
3. Add dry ingredients to wet and beat to combine well. If needed, add more milk until batter consistency is thin.
4. Batter can be used right away or kept in the fridge overnight for use the next day. If saving until later, extra milk may need to be added to thin slightly.
5. Heat a small (6-8 inch) crepe pan or non-stick frying pan over medium heat. Mist with cooking oil spray. Pour in about ¼ cup (60 mL) of batter and quickly swirl pan to coat thinly. Cook for about 1 minute then flip crepe and continue to cook until just lightly golden, about 1 more minute. Remove to plate and cover to keep warm.
6. Serve crepes warm with the filling of your choice. They can also be served cold.

We like them spread with a touch of butter, a sprinkle of sugar and cinnamon rolled into a log and cut in half for an easy healthier version of a ‘cinnamon bun breakfast’ or after school snack. (pictured above)

Cheers!

Good Borscht

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christmas-eve-borscht

With cooler weather and shorter days the desire for warm and cozy meals increases. From Grandma’s apple pie to mashed potatoes, comfort food takes many forms. To me, no food soothes the soul more than a Ukrainian meal served with family gathered at the table. As a kid growing up on the prairies, perogies, cabbage rolls, sausage and borscht were part of  every special occasion meal.  Of these lovingly homemade delicacies, borscht was most likely to show up outside of special celebrations. It was abundant in September with the beet harvest and also served randomly at other points in the year when Mom would thaw a batch she had tucked away in the freezer.

With a hearty beet harvest from the garden this year, a big batch of borscht was in order today!

Beet Borscht Makes 8 servings

  • 1 Tbsp canola oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 2 cups red or green cabbage, chopped
  • 1 tsp salt
  • 1 large potato, chopped
  • 8 small beets, peeled and chopped or grated
  • ½ cup chopped green beans or snap peas, optional
  • 6 cups reduced-sodium vegetable or chicken stock
  • 1 can (796 mL) diced tomatoes
  • 3 cups water
  • 1 Tbsp white vinegar
  • ½ cup light sour cream, optional
  • 1 Tbsp chopped fresh dill, optional
  • salt and pepper to taste
  1. In a large soup pot, heat oil over medium. Add onions and sauté for about 5 minutes. Add garlic, celery, carrots, cabbage and salt and sauté for an additional 8-10 minutes.
  2. Add potato, beets and green beans or peas, if using. Pour in stock, tomatoes and water.
  3. Add vinegar to give tartness and keep the colour of the beets.
  4. Bring to a boil, reduce heat, cover and simmer for about 30 minutes or until vegetables are tender.
  5. Serve garnished with a little sour cream and fresh dill, if desired. Extra soup freezes well.

Za zdorovie! (Cheers!)

Sesame Lentil Slaw

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Sesame Lentil Salad 002

Not exactly a new food, lentils are one of the world’s first cultivated crops as of about 10,000 years ago. They feed many people. India, Canada, Turkey and Australia are major producers. About a quarter of the world’s lentil supply is grown and consumed in India which has inspired an amazing array of savoury lentil dishes we enjoy in Canada. Canada is the world’s largest exporter of lentils, most of them grown in Saskatchewan.

Lentils are a nutritional superstar yet they keep a pretty low profile. As a great source of fibre, they’re helpful for athletes and anyone looking for more sustained energy or improved blood sugar control. They’re a very affordable plant source of protein and nutrients including folic acid and B vitamins. Every one cup serving of cooked lentils supplies 230 calories, 18 grams of protein, 16 grams of fibre and 37% of daily iron requirements. When included in a meal containing vegetables and grains, the protein in lentils is complete. Everyone should eat lentils. For toddlers, they’re a protein source that can be picked up and eaten by small fingers.

Grown in our country and a nutritional gem, their time has definitely come. Lentils are more than worthy of including at least a couple times each week to replace some or all of the animal protein in a meal. Toss them into stews and pasta sauces. Pureed lentils can be used in hummus-like dips to serve with vegetables or grainy crackers or pita as a snack or to use in place of some of the fat in baked goods like cookies, muffins and loaves.  They can even be stirred in to thicken soups while boosting the protein. Lentils come in various sizes and colours including red, green, brown and black. To cook dry lentils, simple rinse them and then boil 1 cup lentils to 2-3 cups water as for rice. Find more LOTS more delicious lentil recipe ideas at lentils.ca and enjoy them in every season.

Sesame Lentil Slaw    Makes 8 servings

  • 3 Tbsp seasoned rice vinegar
  • 3 Tbsp canola oil
  • 1 T sesame oil
  • 2 garlic cloves, minced
  • 1 tsp freshly grated ginger
  • 2 tsp sodium-reduced soy sauce
  • 1 tsp granulated sugar
  • 2 cups cooked green lentils
  • 3 cups green or Savoy cabbage, thinly sliced or grated
  • 3 cups purple cabbage, thinly sliced or grated
  • 6 green onions, sliced diagonally
  • 2 medium carrots, grated
  • 1 Tbsp toasted sesame seeds
  1. In a glass jar or container with lid, shake together rice vinegar, canola and sesame oil, garlic, ginger, soy sauce and sugar. Drizzle about half the dressing over the lentils and allow to marinate in fridge overnight or while you assemble the remainder of the salad.
  2. In a large bowl, combine both cabbages, onion, carrots and sesame seeds. Drizzle over remaining dressing and toss well. Sprinkle marinated lentils on top to serve.
  3. Optional: top with a grilled skewer of prawns, tofu or chicken satay.

Cheers!

Coconut and Banana Lentil Bites

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Lentil truffles balls

If you’re an experienced cook or are just getting into it but don’t yet know lentils.ca, check them out! Not only a tremendous wealth of information on why you should eat these Canadian-grown red, brown, black or green nutrient-rich gems, their recipe collection is OUTSTANDING…and getting even better all the time. Subscribe to receive their quarterly Lentils for Every Season recipe booklets, always full of gorgeous, delicious and easy recipes to inspire. Sounds like I run their marketing department. I don’t. I can only dream of a job that sweet!

To be the coolest smoothie maker on your block for incorporating lentils into your breakfast, and mostly to eat healthy, delicious food, give their Green Lentil Power Smoothie a try. I recently had a chance to demo it on Saturday Chefs on Global News. I received excellent feedback and many requests for the easy, novel recipe.

These Coconut and Banana Lentil Bites (also from lentils.ca) are also super easy and were a big hit with the kids for an after school snack. They made a nice mid-day snack for Mom and Dad too.

Coconut and Banana Lentil Bites    Makes 25-30

  • 1 cup unsweetened coconut flakes
  • 1/4 cup unroasted, unsalted sunflower seeds
  • 1/2 tsp ground cinnamon
  • 1/2 cup mashed very ripe banana, about 1 large banana
  • 1/2 cup cooked (or from canned) green or red lentils
  • 3 Tbsp honey
  • 1/4 cup chocolate chips
  • 1 Tbsp melted, cooled, coconut oil
  • 1/2 cup coconut or almond flour
  1. Place coconut flakes, sunflower seeds, cinnamon, banana, lentils, and honey into a food processor. Pulse until smooth, scrape down the sides and pulse again. Transfer to a bowl using a spatula.
  2. Stir in chocolate chips and oil until fully incorporated. Stir in the coconut flour until fully combined.
  3. Roll into bite-size balls, about 1 Tbsp in size. Optional garnish: roll some in extra coconut or dip in melted chocolate as pictured. Cover and refrigerate or freeze for 5-10 minutes. The bites will become more solid and ready to eat. Store in an air tight container in the fridge to snack on during the week, or freeze until you are ready to nibble.

Cheers!

 

 

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Eating well is just one spoke in the wheel of health. An active life...

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