Raspberry-Banana Oat and Chia Seed Smoothie

I haven't entirely jumped aboard the chia seed bandwagon, but even if they're not the universal panacea as has been suggested, I don't mind taking advantage of the omega-3 acids, fiber, iron, calcium, protein, vitamin C, potassium and antioxidants that chia seeds provide. Apart from delightful chia seed puddings, chia seeds are easy to incorporate in smoothies, which I frequently enjoy for a healthy, easy-to-digest and quick and easy no-cook breakfast pick-me-up. And since chia seeds benefit from the same soaking and fermentation method that make the proteins in rolled oats digestible, they're a simple addition to the oat and yogurt mixture that I prepare the night before my smoothie in a variation of the traditional muesli technique — simply stir oats and chia seeds into plain whole-fat yogurt and leave overnight at room temperature, and the next morning you've got a nourishing, tangy and delicious base for adding any variation of fruits and natural sweeteners to make a smoothie.

This combination of yogurt, oats, chia seeds, raspberries and bananas makes for a particularly refreshing and substantial breakfast smoothie — so tasty, in fact, that it felt like I was drinking a fresh dessert!

Raspberry-Banana Oat and Chia Seed Smoothie

Recipe by Lisa Turner Published on May 5, 2013 Wholesome, refreshing and delicious breakfast or snack smoothie made with oats, yogurt, raspberries and bananas with a dose of nourishing chia seeds Print this recipe Ingredients: 1/2 cup rolled or steel-cut oats 1 tablespoon chia seeds 1 cup whole-fat yogurt 1 1/2 cups fresh or frozen red raspberries 1/2 banana, chopped 1/2 cup whole milk 1 tablespoon honey 4 ice cubes Instructions: Stir the yogurt into the oats and chia seeds. Let soak overnight at room temperature in a covered non-plastic bowl. In the morning, blend the soaked oats together with all the other ingredients in a blender until smooth and frothy. Add more honey if desired. Makes 6 cups or 3 to 4 servings

Other smoothies you will enjoy:
Oat-Mango Smoothie with Blackberries
Blueberry and Maple Syrup Oat Smoothie
Pomegranate & Blueberry Oat Smoothie
Pink Mango Smoothie - Tinned Tomatoes

Pineapple Upside-Down Pancakes

I love making pancakes for a special weekend breakfast, so I'm always looking for new and creative ideas to liven up the treat. One of these ideas occurred to me when I was looking at my recipe for a pineapple upside-down cake in which butter, brown sugar and rings of fresh sweet pineapple are baked at the bottom of a simple white cake, after which the cake is inverted so that the cooked pineapple sits on top. Well, what could be simpler than pineapple upside-down pancakes, since the pancakes have to be flipped anyways? So this recipe was born, with the fresh rings of pineapple fried in butter and brown sugar until golden-brown and then placed on top of pancakes right before they're flipped. These turned out to be a delicious weekend treat.

Any pancake batter can be used, but I would suggest a thicker batter such as the one I used here to support the pineapple rings. A little almond extract is a wonderful addition to the batter as well.

Pineapple Upside-Down Pancakes

Recipe by Lisa Turner Published on May 3, 2013 "Upside-down" pancakes cooked with a ring of fresh, sweet and tangy pineapple browned in butter and sugar Print this recipe Pancakes: 2/3 cup rolled or steel-cut oats 1/3 cup plain whole fat yogurt 2/3 cup whole milk 4 eggs 1/4 teaspoon almond extract 1 1/3 cups unbleached white flour 2 teaspoons baking powder 1/2 teaspoon sea salt Pineapple: 1 tablespoon unsalted butter 1/4 cup packed brown sugar 1/2 stick cinnamon (1/4 teaspoon ground cinnamon) 8 fresh pineapple rings Instructions: Stir together the oats and yogurt in a medium glass or ceramic mixing bowl. Cover with a clean tea towel and let rest overnight at room temperature. The next morning, beat the milk, eggs and almond extract into the oats. In another bowl, mix together the flour, baking powder and salt. Pour the oat mixture into the flour mixture and stir until just combined. Let stand while you prepare the pineapple. Combine the butter, brown sugar and cinnamon in a large cast-iron or heavy-bottomed non-stick skillet and melt the butter over medium heat. Layer the pineapple rings and cook gently for 4 to 5 minutes a side or until a light golden brown. Remove from heat and transfer the pineapple rings to a plate. Wipe the skillet clean and return to the stove. Heat a few teaspoons of oil in the skillet over medium heat. When hot, drop 1/4 cup portions of the batter into the pan. Cook each pancake for 4 to 5 minutes or until bubbles appear on the surface and the edges are separated from the pan. Top each pancake with a pineapple ring, then flip and cook for another few minutes or until both sides are golden brown. Add more oil to the pan as needed. Serve hot or warm, dressed with whipped cream, maple syrup, fresh sliced cherries, or any combination of the above. Makes 8 pancakes

More recipes you will enjoy:
Pineapple Upside-Down Cake
Oatmeal Apple Pancakes
Strawberry-Rhubarb Cottage Cheese Pancakes

On the top of the reading stack: Chekhov

Audio Accompaniment: silence

No Croutons Required - The Winner for April and the Challenge for May

The theme for April's No Crouton Required Challenge was to come up with a soup or salad featuring Indian spices. Thanks to everyone who contributed their spicy dish. Do check out all of the tempting entries. We do have a winning dish to announce, though as usual, all of the submissions are winners. Congratulations to Preety from Preety's Kitchen, who entered her tempting and nourishing Red Kidney Beans and Corn Salad with Rice.

I am hosting the May 2013 edition of No Croutons Required. This month I am asking for little bites. The theme is appetizer soups or salads. Come up with a soup or salad that would make for a perfect starter to begin a meal. There are no restrictions when it comes to ingredients or cuisine but please ensure your submission is suitable for vegetarians.

All you need to do to participate is come up with your soup or salad, post about it on your blog, mentioning I am the host this month with a link to this announcement, and submit your recipe via the linky tool at the end of this post by the 20th of the month. Note that only one entry per blogger will be accepted. I look forward to your little bites of goodness.

Black Bean Chili With Mushrooms and Toasted Spices

Spring is finally here, though in a rather cool manner, but warmer weather is coming soon and that means lighter meals for most of us. Usually more salads appear on the table, along with a greater selection of raw creations. Still, no matter the season, there is always a place on the table for a thick, steamy and spicy chili, unless of course it is blazing hot outside, but even then, you won't be slaving over a hot stove for this pot of comfort — besides, spicy foods do have a cooling effect for some relief from the heat as they raise your body temperature and induce sweating.

I've shared this recipe before, shortly after starting up Lisa's Kitchen, but revised it to include mushrooms, changed the spicing somewhat and updated the photos. Dry-toasted spices, along with the perhaps surprising addition of fennel, give this dish a unique and delicious smoky pungency. Best of all, one large bowl is a meal unto itself though it does goes well with a fresh lightly dressed green salad.

Black Bean Chili with Mushrooms and Toasted Spices

Recipe by Lisa Turner Originally published on December 9, 2007 Black bean and brown rice chili with mushrooms, dry toasted spices and fennel for a unique and delicious smoky pungency — a warming, filling and nourishing one-pot meal Print this recipe Ingredients: 1 cup dried black beans (3 cups cooked or 2 14 oz cans) 1/2 cup brown rice or millet 1-inch piece fresh ginger, minced or grated 2 jalapeños, seeded and minced 2 tablespoons fresh cilantro, chopped 1 bay leaf 1/2 teaspoon turmeric   4 to 6 sun-dried tomatoes 1 teaspoon cumin seeds 2 teaspoons chili powder 1/2 teaspoon ground coriander 1/4 to 1/2 teaspoon asafetida pinch of cayenne 1 teaspoon dried oregano 1 large tomato, chopped finely 1 1/2 teaspoons sea salt, or to taste 8 oz (225 g) large white mushrooms, sliced generous handful of dried curry leaves 1 teaspoon yellow mustard seeds 1/2 teaspoon fennel seeds fresh ground black pepper to taste 2 to 3 tablespoons fresh cilantro, chopped, for garnish Instructions: Rinse the beans and soak for 8 hours or overnight in several inches of water. Rinse the brown rice or millet and soak in a separate small pan or bowl in 1 cup of water. Drain and rinse the beans, then transfer to a medium saucepan and cover with several inches of fresh water. Bring to a boil, then reduce the heat to low and add the ginger, jalapeños, 2 tablespoons fresh cilantro and the bay leaf. Cover and simmer for 1 1/2 hours or until the beans are soft but not falling apart. Meanwhile, bring the rice or millet to a boil in a small saucepan, reduce heat to low, cover, and cook for 30 to 40 minutes or until the water is absorbed. Fluff with a fork and set aside. While the rice and beans are cooking, soak the sun-dried tomatoes in hot water for 20 to 30 minutes. Drain, reserving the soaking liquid, and chop. In a small saucepan or frying pan, toast the cumin seeds for 2 to 3 minutes over medium-low heat until the seeds darken. Add the chili powder, ground coriander, asafetida, cayenne and oregano, and stir for 1 minute. Now stir in the tomatoes, sun-dried tomatoes and salt. Turn the heat up slightly to bring the sauce to a gentle boil, then reduce the heat to low and let simmer for 10 to 15 minutes or until the sauce is thickened, stirring occasionally. When the beans are cooked, remove from the heat and drain, reserving the cooking liquid. Return the beans to the stove and add 1/2 cup of the reserved cooking liquid. Stir in the tomato sauce, rice or millet, mushrooms and salt, and simmer for another 10 to 15 minutes. Add more of the reserved cooking liquid or sun-dried tomato soaking liquid or water as necessary. Put the mustard seeds in a small saucepan over medium heat, cover with a lid, and toast, shaking the pan, until the seeds begin to pop. Quickly toss in the fennel seeds, cover again, and continue to toast until the mustard seeds stop popping. Pour into the beans, cover, and let sit for about 5 minutes to allow the flavors to blend. Season the chili with black pepper and more salt as desired. Serve hot, garnishing each serving with chopped cilantro. Makes 6 to 8 servings

Other vegetarian chili recipes you are sure to enjoy from Lisa's Kitchen:
Black Bean and Quinoa Mexican-Style Chipotle Vegetarian Chili
Vegetarian Chili with Kidney Beans, Black Beans and Rye Berries
Vegetarian Three Bean Chili with a Cashew-Pistachio Sauce

On the top of the reading stack: Lord Krishna's Cuisine: The Art of Indian Vegetarian Cooking by Yamuna Devi

Audio Accompaniment: Marko Furstenberg

Gigantes Bean Tomato Casserole

I never used to like lima beans, which is rather odd I suppose as I have quite a supply of different dried beans on hand at all times as they occupy such a central place in my diet. My first experience was less than pleasant, as I used beans from a can that had a slimy texture that just didn't work with a mixed bean salad, and another time I made a huge pot of "lucky bean" soup that lacked any real flair and seemed as if it could have fed five thousand men.

That was during my early days of exploring vegetarian food and cooking. Since then, my cooking skills have strengthened and my knowledge and palate are more refined, and this recipe certainly proved to me that often when we think we don't like certain foods, it is because of how they have been prepared and served. Lima beans or giant lima beans — gigantes — have joined the ranks with the other dried legumes in my kitchen.

I've shared this dish before on this space but made a few minor changes to the recipe and it's worth sharing again. It's a comforting casserole that you will want to serve on a regular basis. Easy to make, you can prepare the rest of your meal while it bakes in the oven. If this recipe doesn't convert lima bean skeptics, I don't know what will.

Gigantes Bean Tomato Casserole

Recipe by Lisa Turner Cuisine: Greek Published on April 28, 2013 Simple, rich, tangy and flavorful Greek baked bean casserole with dried herbs Print this recipe Ingredients: 1 1/2 cups dried gigantes (giant lima) beans 1 bay leaf 2 to 3 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced or crushed 1 celery stalk, diced 1 medium carrot, diced 2 jalapeños or green chilies, seeded and minced 1 heaping teaspoon hot paprika 1 tablespoon dried oregano 1 teaspoon dried thyme 1 teaspoon dried dill 1/2 teaspoon dried basil 4 medium tomatoes, finely chopped 3 tablespoons tomato paste 1/2 cup fresh parsley, chopped 1 1/2 teaspoons sea salt, or to taste fresh cracked black pepper to taste Instructions: Rinse the gigantes beans and soak overnight covered in several inches of water. Drain and rinse, and transfer to a medium saucepan. Cover with several inches of fresh water, bring to a boil, then reduce the heat to low, cover, and simmer for 30 to 40 minutes or until the beans are tender. Drain, reserving 2/3 cup of the cooking liquid, and set aside. Lightly grease a large casserole dish. In a large saucepan, heat the oil over medium heat until hot. Add the onion and fry until it begins to brown. Next add the garlic, celery, carrot and jalapeños or chilies and stir for a 2 to 3 minutes. Next add the paprika and dried herbs, stir for another minute, and then add the tomatoes, tomato paste, parsley, the reserved cooking liquid from the beans, and salt and pepper to taste. Cook until the sauce begins to thicken, about 15 minutes, stirring occasionally. Gently stir in the beans and transfer to the casserole dish. In a preheated 350° oven, bake the beans, uncovered, until the top of the casserole is browned and most of the liquid has evaporated, about 50 to 60 minutes. Makes 6 servings

More Greek recipes you are sure to enjoy from Lisa's Vegetarian Kitchen:
Quinoa Dolmadakia (Stuffed Grape Leaves)
Fried Saganaki with Halloumi on a Greek Tomato Salad with Kalamata Olives
Greek Lentil Soup - Fakes
Skewered Greek Salad

Indian-Spiced Chayote (Chow Chow) Rice

An enormous array of fresh exotic vegetables and fruits is something I've become accustomed to seeing in the big city supermarkets and ethnic grocery stores, but it's something that would have astonished me as a girl growing up in a small northern Ontario town where dinner produce consisted mostly of potatoes, onions, carrots, corn and peas with brussels sprouts, cabbage and cauliflower occasionally making their appearance on the supper plate.

I like to take advantage of the abundance to be found in my urban centre and test produce that is completely new to me. I've discovered the delights of bottle gourds, bitter melons, mustard greens and plantains this way, and the exercise adds adventure to the kitchen and the dining experience.

This time around I've added a chayote to the basket and come up with a lightly spiced white rice dish to serve as a backdrop for it. Pronounced "chi-YOH-tee", the chayote or custard marrow is the fruit of a squash plant native to central America that looks like a green apple with a large wrinkled pleat tucked in at one end, with a firm white crispy and juicy flesh like an apple and a mild and slightly sweet flavor that resembles the tastes of apples, cucumber and summer squash. The chayote is widely used in Latin America and in the American South, where it is known as a mirliton or merleton. It's also used occasionally in India where it goes under the charming name of "chow chow" and where it's mild flavor makes it a perfect vehicle for the characteristic assertive spicing of Indian food.

Although paired here with cumin, coriander, cloves and cayenne, this chayote rice is really quite mild and serves as a delicious and palate-soothing accompaniment to a hot and zesty curry. Tender pieces of lightly cooked chayote add wonderful bursts of crisp, juicy and refreshing light sweetness that make a wonderful contrast in flavor and texture to the soft buttery rice and astringent spices. This is really a lovely dish to add to any Indian meal, and I quite plan to use chayote again soon … possibly just simmered in a little milk or cream with cinnamon and nutmeg for a simple palate-cleansing dessert.

The recipe below includes instructions for opening a chayote and removing its single seed. I must note that it's considered by some people desirable to peel a chayote with kitchen gloves or under running water to avoid an irritating stickiness from the raw vegetable (a stickiness that disappears when cooked), but I was not bothered myself. When buying a chayote, look for one that is firm but not too hard and with an unblemished skin.

Indian-Spiced Chayote (Chow Chow) Rice

Recipe by Lisa Turner Cuisine: Indian Published on April 26, 2013 Simple and lightly spiced basmati rice with tender pieces of crisp and juicy chayote — a great side for a spicy curry Print this recipe Ingredients: 1 chayote 1 cup basmati rice 1 teaspoon sea salt, or to taste 2 tablespoons dried grated coconut 1/2 teaspoon tamarind paste (optional) 1 tablespoon ghee or olive oil 1 tablespoon urad dal 1 tablespoon chana dal 1/2 teaspoon brown mustard seeds 1/4 teaspoon cumin seeds 1/4 teaspoon fenugreek seeds 3 whole cloves 1/4 teaspoon ground coriander 1/4 teaspoon cayenne pinch of asafetida fresh ground black pepper Instructions: Peel the chayote and run a knife gently through the fruit lengthwise until you can pry the two halves apart. Use a knife to gently pry the seed out of the center. Chop the fruit into small pieces and set aside. Rinse the rice and add to a medium saucepan. Add 1 3/4 cups of water and bring to a boil. Immediately reduce the heat to low, cover, and simmer undisturbed for 15 minutes or until the liquid is absorbed. Fluff with a fork and stir in the salt. Set aside. Meanwhile, toast the coconut in a dry skillet or small saucepan over medium-low heat, tossing frequently, for 10 minutes or until the coconut is lightly browned. Remove and set aside. If using, dissolve the tamarind paste in 1/2 cup of hot water. Heat the ghee or olive oil in a medium saucepan over medium heat. When hot, toss in the urad dal, chana dal, brown mustard seeds, cumin seeds, fenugreek seeds and cloves, and stir for 30 seconds or until the mustard seeds turn grey and begin to splutter and pop. Add the ground coriander, cayenne and asafetida, stir once, then add the chopped chayote and the tamarind water. Turn the heat down to medium-low and cook partially covered for 10 to 15 minutes, stirring occasionally, or until the chayote is just tender but still crisp. Add more water if the pan becomes too dry. Remove the chayote from the heat and discard the cloves. Gently fold the chayote and toasted coconut into the rice and season with black pepper. Serve at room temperature. Makes 4 to 6 servings

Other Indian side rice dishes you will enjoy:
Yellow Lemon Rice with Fried Cashews
Tamarind and Coconut Pulao Rice
Sweet and Spicy Rice
Green Tea & Curry Rice

Mini Vanilla Cupcakes with Cream Cheese Molasses Icing

I'm a savory gal, but sometimes I like a wee treat and I do like to bake. Most cakes are loaded with way more sugar than I can handle and the culprit is often the icing, so I came up with a mini cupcake recipe with reduced sugar content and one of the most mellow but pleasing toppings that I have enjoyed on a baked good. Cream cheese with a few dashes of molasses and powdered sugar really take the cake to the next level without overpowering the taste buds or spiking blood sugar to near lethal levels.

My husband and best friend Basil were most pleased with the result and I indulged in a few of these cute bites myself.

Notes: Eggs are easier to beat if left to sit for a while so they reach room temperature. You can choose to line your muffin tray with parchment liners though they will come out just as well if you grease your non-stick pan. I prefer them that way to avoid the paper mess that results in more crumbs than I care for. Another tip if you want a fancier presentation is to pipe the icing onto the tops of the cakes. I don't have a "proper" piping bag, but a cheap, disposable and less messy solution is to cut a small hole in a corner of a ziplop bag, scoop in the icing, and there you go.

Mini Vanilla Cupcakes with Cream Cheese Molasses Icing

Recipe by Lisa Turner Published on April 23, 2013 Moist, cakey and not-too-sweet vanilla cupcakes with a delicious cream cheese and molasses icing Print this recipe Cupcakes: 1 cup spelt or unbleached white flour 1/3 cup cake flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon sea salt 2/3 cup sugar 1/4 cup unsalted butter 2/3 cup whole milk 1 1/2 teaspoons lemon zest 2 eggs 1 1/2 teaspoons vanilla Icing: 1/2 cup unsalted butter, room temperature 8 oz (225 g) cream cheese, room temperature 2 to 3 teaspoons molasses, to taste 2 tablespoons powdered sugar Instructions: Grease 24 mini muffin cups or line with mini parchment paper cups. Preheat the oven to 350°. In a large bowl, sift together the flour, baking powder, baking soda and salt. Stir in the sugar. In a small heavy-bottomed saucepan, combine the butter, milk and lemon zest and heat over medium-low heat until the butter is melted. Make a well in the center of the dry ingredients and stir in the butter and milk mixture until well combined. Now beat in the eggs and vanilla until well blended. Divide the batter evenly into the prepared muffin cups and bake for 12 to 14 minutes or until the cupcakes begin to lightly brown on top and a cake tester inserted into a cupcake comes out clean. Remove from the pan and transfer to a wire rack and let cool completely before adding the icing. For the icing, beat together the butter and cream cheese in a mixing bowl until well combined and creamy. Add the molasses and powdered sugar and stir well to combine. Spread the icing over the cupcakes or, if you want a fancier presentation, pipe the icing onto the tops. Makes 24 mini cupcakes

More cakes you may wish to try from Lisa's Kitchen:
Guinness Gingerbread Cake
Gluten-Free Honey, Lemon & Poppy Seed Cake
Ricotta Cheesecake with Mixed Berries and Balsamic Vinegar
Blueberry Ricotta Cheesecake

On the top of the reading stack: Everyday Raw Express: Recipes in 30 Minutes or Less by Matthew Kenney

Audio Accompaniment: Robert Rich