Tapas and Mezes...create a cultural experience in one meal!

Tapas is the name of a wide variety of appetizers predominately in Spanish cuisine. They may be cold or warm. In North America and the UK, tapas have evolved into an entire cuisine - and can be the beginning stages of any cuisine or made into a full meal.

Mezes or mezze is the term used in the Eastern Mediterranean (Persian, Greek, Arabic and Turkish influence) They are a selection of appetizers or small dishes often served with a beverage, like anise-flavored liqueurs or different wines.

In essence both are similar in nature, however, they originate from two different places. They have also been called: small plates, mini salads or even side plates. But there is an associated authenticity and cultural flare when you call them Tapas or Mezes...

So in my Moroccan Flavours cooking class, the participants created a sampling a three little salads that were the "appetizers" of the well rounded Moroccan meal. Actually, the true appetizer or starter recipe was a smokey eggplant dip with wilted spinach and spelt lavash, but let's not complicate things.

The whole point of what I am getting at, is that it can be extremely simple to prepare a few different small little salads, which together can create the beginning of delicious meal.

It may seem like a lot of work to prepare three different salads, but if you think of it this way, now you have three different salads to choose from and if you really don't like one at least you've got two more to munch on!

At the very least the goal is to have a small sampling of different flavours that compliment each other and taste great together!

Since the theme of the night was Moroccan...the flavours of cumin, cinnamon, turmeric, coriander, fennel, lemon and mint were the inspiration of most of the recipes.

But you can do this with any combination of flavours with any variety of spices and ingredients of choice. Whether your palate is Indian, Asian, Spanish, French - you can really have a lot of fun with Tapas!

So here is some insight to what you see above and you will see that it is fairly simple and quite fun to create a cultural experience in just three little recipes!

Zesty Citrus Mint Salad

Ingredients:

4 oranges, supreme and cut in half
4 grapefruits, supremed and cut in half
½ bunch of mint, chopped finely

For the Dressing
½ cup olive oil
¼ teaspoon salt
2 tablespoons orange zest
1 orange, juiced
5 mint leaves


1. Supreme the oranges and grapefruits and then cut each slice in half.
2. Strain the chopped slices over a mesh colander and place in a large bowl.
3. Finely chop the mint and combine with orange and grapefruit slices.
4. In a separate jar or bowl mix together the olive oil, salt, orange zest, a few mint leaves and orange juice.
5. Allow dressing to infuse overnight or for 2-3 hours.
6. Pour the marinade over the oranges and grapefruit, discarding the mint leaves.

Speckled Lemon and Fennel Salad

Ingredients

2 heads of fennel, thinly sliced
1 preserved lemon, finely minced and diced or zest of one lemon
½ cup olive oil
¼ cup apple cider vinegar
2 tbsp agave nectar
1 tablespoon black sesame seeds
¼ teaspoon sea salt


1. Using a mandolin, slice fennel into fine slices
2. Dice the preserved lemon and combine with fennel
3. In a separate bowl mix together, olive oil, apple cider vinegar, agave nectar, sea salt and black sesame seeds
1. Pour dressing over fennel and allow to sit for 2-3 hours in refrigerator

Beet Cumin Salad

Ingredients:

2medium beets
1/4 cup apple cider vinegar
1/4 cup agave nectar
2 cloves of garlic
1 teaspoon cloves
2 cinnamon sticks
2 teaspoon fennel seeds
1 tablespoon sea salt
¼ cup parsley, finely chopped
2 tbsp ground cumin
½ cup olive oil


1. Boil beets a medium saucepan for 30 minutes.
2. Remove beets from boiling water (reserve beet juice), allow cooling and gently removing the skins.
3. Using a mandolin, slice beets into long strips (about ½ inch thick).
4. In the pot with reserved beet juice, heat and combine apple cider vinegar, agave nectar, garlic, cloves, cinnamon sticks, fennel seeds and sea salt allow to come to a boil and reduce heat and simmer for 10 minutes. Remove from heat.
5. Allow beet juice mixture to cool and then pour mixture over beets and let it sit absorbing the liquid for a few hours or overnight.
6. Place cumin powder into a jar with olive oil, shake a few times with lid sealed and allow oil to infuse for a few hours.
7. Remove beets from juice and place into a large bowl and stir in cumin oil and chopped parsley.
8. Serve and enjoy.

This recipe can also be done with Raw Beets and the dressing can be amended by infusing the other herbs in the oil with the cumin for several hours and then combining it with apple cider and agave nectar.

Pump your Heart Full of Nutrition!

As we all know February is Heart Healthy month and of course Valentines Day! It is also an opportunity for you to support the Heart and Stroke Foundation. In honour of my boyfriend and his challenge to support the Heart and Stroke Foundation, I am hosting a special "Heart Healthy Cooking Class" on Thursday February 19th. If you are interested please email me for details! (This class will also offer you a tax deductible receipt from the Heart and Stroke Foundation.)

Because of the importance of this month it is especially important for you to learn about which foods and nutrients are supportive to your heart and your overall health! You can even have a little fun with your food and make Valentine's a little extra special this year. You don't even need to go out to a fancy restaurant for dinner. Maybe this year you want to opt to stay home and make your honey a sexy, balanced and heart healthy V-Day dinner!

Here are some tips of which foods will provide your heart with maximum nutrition and aren't bad for your sex drive either! These foods are all from whole sources! A diet rich in these foods will promote and overall state of optimal health and well being!

Salmon or other Fresh White fish
Omega-3 fatty acids.

Grill, steam or bake fish with a yummy rub, marinade or fresh herbs and lemon juice. Save a chunk to chop for a pasta or salad later on.

Flaxseed (ground)

Omega-3 fatty acids; fiber, phytoestrogens.

Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

Oatmeal

Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

Black or Kidney Beans

B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

Give soup or salad a nutrient boost -- stir in some beans.

Beets

Calcium, iron, magnesium and phosphorous, vitamin A, B complex and C

Shred raw into salad, or steam and cut into slices (or hearts!)

Pumpkin Seeds

Protein, omega 3 fatty acids, iron, zinc, phosphorus, vitamin A, calcium, b vitamins

Eat them raw in trail mixes, salads and granola or toast them lightly for a fragrant extra boost of flavour!

Almonds

Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Mix a few raw organic almonds (and berries) into sheep's milk yogurt, trail mix, or fruit salads.

Walnuts

Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes

Red wine

Catechins and reservatrol (flavonoids).

Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

Tofu and Tempeh

Niacin; folate; calcium; magnesium; potassium.

These soy options are easy to use and taste delicious in any recipe: Thinly slice "firm" tofu, or tempeh and marinate for several hours and bake, grill or stir-fry.

Brown rice or Quinoa

B-complex vitamins; fiber; niacin; magnesium, fiber.

Organic varieties are wonderful! Cook up a pot and make pilafs, soups or top it with a colourful vegetable stir fry!

Soy milk

Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

Make sure it is Organic! But soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

Blueberries

Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

Carrots

Alpha-carotene (a carotenoid); fiber.

Cut up into snack sized pieces for a great snack. Use in recipes such as stir fries, salads and soups or sneak shredded carrots into spaghetti sauce or muffin batter.

Spinach

Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

Pick spinach (not lettuce) for nutrient-packed salads and sandwiches. Tastes great when steamed and added to cooked dishes!

Broccoli

Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

Sweet potatoor butternut Squash

Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

Steam in steamer basket, bake or roast in oven or boil in a pot of soup!

Red bell peppers

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

Asparagus

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

Oranges

Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

Make your own orange juice with freshly squeezed organic oranges. Use the zest in marinades chutneys and salad dressing. You can even use it in baking!

Tomatoes

Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

Acorn squash

Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

Cantaloupe

Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

Papaya

Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

Dark chocolate

Reservatrol and cocoa phenols (flavonoids).

A square of dark cocoa is great for blood pressure, but choose 70% or higher cocoa content.

Tea

Catechins and flavonols (flavonoids).

Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.

Source: various resources including Webmd, Phyllis A. Balch and Rebecca Wood's Whole Foods Encyclopedia

Heart-Beet Salad with Sweet Pumpkin Seeds

Dressing:
4 whole meyer lemons
2 tablespoons honey
1/3 cup extra virgin olive oil
¼ teaspoon sea salt
freshly ground black pepper


Salad:
1 pound or bunch of wild arugula
1 beet, steamed and peeled and chilled, shaved on the mandolin or cut into heart shape slices
1 pear, cut into shavings with a peeler
½ cup candied pumpkin seeds
½ cup dried black mission figs, sliced


*candied pumpkin seeds
2 cups pumpkin seeds
1 tablespoon ground ginger
¼ cup maple syrup
½ teaspoon fine sea salt

Mix all the ingredients together, place on a baking tray and lightly roast at 200F for 10-15 minutes.

Procedure:

1. With a sharp paring knife, cut away the ends and the outer peel of the lemons along with the seeds, leaving some of the white pith. Cut the lemons in halves or quarters and add to blender with honey. Blend on high speed for about a minute to break up.
2. With the blender running on medium speed, slowly pour in the olive oil. Season with salt and pepper to taste.
3. In a large mixing bowl, gently toss the green and pear with enough dressing to generously coat. Divide among serving plates and sprinkle with pumpkin seeds and dried figs.

Warming and Wonderful One Pot Meals

There is something to be said about having a dish that is nourishing, warming, easy to digest and tastes wonderful all in one. You can easily accomplish this with ONE POT MEALS - such as soups and stews!
It is so great to cozy up to a warm bowl of goodness during these long and cold winter days.
If you haven't experienced this, then let me tell you how extremely simple it is. In fact -it is easier then preparing your average dinner at home (which usually involves more than one recipe to get a balanced meal).
In order for your one pot meal to cover all the basis your are going to need a few things. Start with some vegetables, (or at least onions, carrots and celery as a base) otherwise play with vegetables in season such as sweet potatoes, rutabaga, turnips, parsnips, brussel sprouts, fennel, broccoli, cauliflower, kale (you can really get crazy here!), a legume (such as chickpeas, black beans, white beans, lentils, yellow split peas), some herbs and spices (cumin, parsley, sage, oregano, garlic, ginger, rosemary, thyme), a grain if you wish (barley, quinoa, brown rice, millet) and there you have it - a well rounded one pot meal! These meals make for a convenient and easy way to approach dinnertime in the winter months. You can make a batch of it early in the week or on the weekend and take portions out as you need them throughout the week. You can even warm some up and put it into a stainless steel thermos for you or your kids on the go! You can freeze portions in glass containers and store them for snowy day when you don't feel like cooking or going anywhere.
Why not benefit from cooking some of your own meals at home- you get to be creative, you know what going in it, you know it's going to be delicious! So have fun and get creative with some warming and wonderful one pot meals!

Vegetable Medley Stew with White Beans

Ingredients:

1 medium onion, chopped
1 leek sliced and washed carefully to remove sand
10 medium mushrooms, quartered
2 rutabagas, cut in small dice
½ cup water as needed
2 bay leaves
1 tablespoon dried parsley
½ teaspoon ground sage
1-teaspoon herb de Provence
2 fennel bulbs cut into medium chunks
4 medium sweet potatoes, diced
2 turnips cut in medium cubes
1 cup cooked or canned organic garbanzo beans
10 brussel sprouts, cut in ½ pieces
1 head of kale, chopped into bite sized pieces
1 ½ tablespoon Bragg’s amino
Salt and pepper to taste

Procedure:

1. In a small stockpot, sauté onions in oil until translucent (5-10 minutes).
2. Add rutabaga and mushrooms with 1 teaspoon of salt. Sauté until liquid is released.
3. Add water, bay leaf, sage, oregano, parsley and herb de Provence and bring to a boil, covered.
4. Add sweet potatoes, turnips and fennel. DO NOT STIR
5. Cover and simmer 45 minutes or until vegetables are tender.
6. Blend 1 cup of vegetables and add back to stew with ¼ teaspoon salt and water as needed.
7. Raise heat until briskly bubbling and add kale and Brussels sprouts to stew, right before serving.

Nothing like warming up to some Hot Apple Pie!

Choosing the right warming foods to eat during these below freezing cold days is key nourishing you body and soul. It's not enough to just take a hot shower and have a bowl of soup. There are in fact some particular foods and spices that warm up your body up from the inside out. The body naturally craves, starchy, heavy and sweet foods during the winter season. So instead of going for the processed stuff like donuts, Alfredo sauces, cakes and pies or other rich and dense foods which leave you feeling lethargic and draggy - not to mention the calories they pack in. Why not try making your own satisfying creations in the kitchen! You can still fulfill your cravings by choosing the right ingredients. Not only will you be satisfied with just one serving but you can also feel great knowing that you made it from scratch!

Choosing warming foods like cooked grains such as oatmeal, brown rice, whole grain pasta's or baked yams and even a variety of soups and stews are sure to keep you warm during these frigidly cold days. You can even satisfy those sweet cravings with some home baked goodies like muffins and pies made with whole grain flours and natural sweeteners. If you are on the go, get yourself a reusable stainless steel mug and fill them up with warm herbal teas to sip throughout the day. When you are at home, brew yourself your own loose leaf teas or try making your own chai latte's or dark pure cocoa hot chocolate!
I encourage you to use a variety of warming spices in different ways. Try using cinnamon, ginger, cayenne, cumin, turmeric and cloves. Your body and your taste buds will thank you for their warmth and delicious essence.

Since apples are so widely available during the winter months and there is nothing better then a little cinnamon and nutmeg to warm you up, I decided to make apple pie for my family dinner last night. I have to admit, I love to bake - but pie making isn't my specialty. So I promise that this recipe is simple enough that anyone can do it... I promise!
I even went the length of making my own ice cream...I know what you are thinking. Ice cream is cold and it's not healthy! Well not true if you make your own with the right ingredients and warming spices. I now have this amazing ice cream maker which means that I can use anything as the base! So I chose organic pure coconut milk (to read more on the health benefits of coconut milk check out my posting CooCoo for Coconut). I blended that up with some maple syrup, cinnamon and agar for a creamy consistency. Then the whole thing churns and makes delicious "ice cream" that I can put on top of my warm apple pie!

Hot Apple-Cinnamon Pie..."A La Mode"!

Ingredients:

Pie Crust:

1 1/4 cups light spelt flour
1 cup spelt flour
½ teaspoon ground cinnamon
2 1/2 tablespoons maple sugar
Pinch of sea salt
2/3 cup cold coconut butter
1/3 cup ice water

Filling:

4 cups tart apples, such as granny smiths, jonathan or spy, peeled, cored and sliced
3 tablespoons maple syrup
1 teaspoon fresh lemon juice
1 tablespoon arrowroot flour
1 teaspoon cinnamon
¼ teaspoon grated nutmeg

Procedure:

1. Sift the flours, cinnamon and salt into a medium bowl. Add the oil and mix well.
2. Add the ice water gradually to the mixture while continuing to mix the dough. Continue to mix until dough is firm but not flaky. Roll up the dough, put into a bowl, and let it rest in the refrigerator for 30 minutes.
3. Form the dough into 2 balls. Roll one out into a circle with ½ inch thickness. Press into an 8-inch pie pan and trim, leaving ½ in all around.
4. Preheat oven to 350 F
5. In a large bowl, combine the apples, maple syrup and lemon juice. In a small bowl, mix together the arrowroot, cinnamon and nutmeg, then toss with the apple mixture. Add the filling into the pie shell.
6. Roll out the second ball of dough into a circle large enough to cover the pie. Top the pie with the dough, then trim any excess dough and crimp the edges. Cut 3 slits in the top crust.
7. Bake for 1 ½ hours, or until the piecrust is golden.

Serve with vanilla rice or soy ice cream or make your own!

Nourish yourself this year!

Start off the year right. You owe it to yourself to nourish your body with fresh delicious food and your mind with the satisfaction that you can make the choice to be the best YOU this year. Make the right choices now, or else January will pass by to quickly. Then in February... well no one feels like starting anything new in February. Then March comes and you tell yourself you may as well wait until the spring or summer to start eating right or getting in shape or going on a cleanse. Well I am telling you that if you start right now, by the summertime you will already be looking and feeling great!

So the key is to get yourself motivated today. Start up a new exercise program and fill your kitchen full of healthy choices. You may even want to take a COOKING CLASS (see side column for details) or two, get yourself loaded with health supportive and tasty recipes to get you on your way - just email me if that is your plan!
I am also offering a WHOLE FOOD MAKEOVER WORKSHOP series starting next week that should definitely get you on your path to good health and well being. Sometimes you just need a little push in the right direction to get you on your way.
But if you are the type that just wants to do it yourself, then let me at least give you a few tips to get 2009 to YOUR best and most nourishing year ever!

1. Choose fresh and whole foods everyday
2. Choose organic and bio-dynamic foods as often as possible
3. Choose food that is fresh, local and seasonal
4. Choose foods that are colourful, vibrant and that vary in texture, flavour and shapes (this is great for kids too!)
5. Experiment cooking with different grains, legumes, vegetables and spices for variety
6. Limit your consumption of fried, processed, packaged and sugar laden foods
7. Limit your consumption of commercial meat and dairy (instead select naturally raised or organic whenever possible)
8. Start up a new exercise program, even if that means taking a walk around your block!
9. Find alternative methods for relaxation, healing and rejuvenation (massage therapy, aroma therapy, acupuncture, tai chi, yoga and pilates).
10. Have Fun!

Quinoa with Porcini Mushrooms and Dried Cranberries


Ingredients:

1-cup quinoa
2 cups water or vegetable broth
Salt
1 ounce (3/4 cup) dried porcini mushrooms
2 tablespoons extra virgin olive oil
½ cup minced red onion
1 garlic clove
1 stalk celery
1 cup chopped fresh spinach
1 cup dried cranberries or currents
½ toasted pinenuts or pecans
Freshly ground pepper
2 tablespoons of chopped fresh parsley or thyme

Procedure:

1. Rinse quinoa and place in large pot and dry toast on a low heat for a few minutes. Add 2 cups of water and bring to a boil with salt. Reduce heat and simmer for 15 minutes.
2. Combine 1 cup of water with porcini mushrooms in a small saucepan and bring to a boil. Remove the pan from the heat and let the mushrooms soak for 20 minutes. Then drain the mushrooms, reserving the mushrooms and the liquid separately. Roughly chop the mushrooms.
3. Warm the olive oil in a medium skillet over medium-low heat. Add the onions and celery and cook until the vegetables are soft, about 7 minutes. At the last minute add the spinach.
4. Add the reserved mushrooms, the garlic, and the cranberries and sauté until the cranberries are heated through about 2 minutes.
5. Add the pinenuts, quinoa, salt and black pepper to taste, and the mushroom soaking liquid. Cook until the liquid has been absorbed, about 2 minutes. Stir in the chopped parsley and serve hot.

Yams or Sweet Potatoes... what's the difference?

There is so much confusion between yams and sweet potatoes. They look the same, they taste the same and you never really know which you are eating at any given time.
So I am going to do my best and give you some information on why these two roots are different from each other and not to be mistaken. However you can still choose to interchange them in recipes-I always do!

Yams were first cultivated in Africa and are part of the tuber family. They are very popular in tropical regions of the world. They are round and elongated with a thick, scaly or rough skin and it's flesh can be either white, ivory, cream, pink or purple. Yams are typically mores starchy and dry. However the most common variety has a deep orange flesh, which is why they are often mistaken for sweet potatoes. Most of the time they are also mislabeled in stores and are actually sweet potatoes!

Sweet Potatoes on the other hand, are native to South America and is part of the morning glory family. Sweet potatoes are actually not at all related to Yams or Potatoes. They are very sweet and dark and sometimes mislabeled as Yams. Sweet potatoes have a wide center and taper at both ends. They also have a thin and smooth skin. Sweet potatoes are also sometimes mislabeled when actually they are yams.

I know it can be confusing...but when it comes to their nutritional content and health benefits they are pretty much the same with a few unique qualities between the two.
They are both amazing sources of beta carotene, an antioxidant found in most orange fleshed foods such as mangoes and carrots. They are both high in vitamin A and C with a good amount of thiamine. They are nourishing to the spleen, pancreas and stomach. Yams are particularly known for it's properties to help regulate menses and prevent miscarriages. Yams also help to treat fatigue, inflammation, spasms and stress.

For more information on the differences between Yams and Sweet potatoes you can read upon the loads of articles and resources on the net with sometimes confusing but insightful information these roots. Or you can always check out Rebecca Wood's Whole Foods Encyclopedia for a small description on the description, health benefits and uses for each.

So in conclusion, both roots are amazing for their own unique properties. Now you can be just a bit more aware of which varieties you are eating (if it is labelled correctly). Either way both are sure to please your palate and make wonderful ingredients for side dishes, soups, dips, pancakes or pies!

Yummy Yam Pecan Pie

Crust:

1 cup almonds, ground
1 cup brown rice flour
2 tablespoon maple crystals
1/4 teaspoon baking powder
pinch of sea salt
3 tablespoons melted coconut oil
1/4 cup maple syrup

Filling:

2 cups mashed or cooked yams or sweet potatoes (you can always buy canned organic sweet potatoes or yams if necessary)
1 cup vanilla soymilk
3/4 cup maple sugar or sucanat
1/4 cup arrowroot powder
1 tablespoon blackstrap molasses
1 teaspoon ground cinnamon
1 teaspoon fair trade vanilla
1/2 teaspoon nutmeg
1/2 teaspoon sea salt
1/2 teaspoon ginger
1/4 teaspoon ground allspice
1/2 cup chopped pecans, mixed with 1 tablespoon maple syrup and 1 tablespoon coconut oil and roasted for 5-10 minutes at 200F

1. Preheat oven to 350 F. Oil a 9 in tart pan or a few mini tart pans.
For the Crust:
2. In food processor, grind nuts to meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
3. In separate small bowl, whish together oil and maple syrup
4. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
5. Press crust mixture into tart pan.
For the Filling:
1. Blend all the ingredients in a vita mix or a blender until well combined.
2. Pour the filling into the pie crust and bake for 45-60 minutes.
3. Cool on rack and then refrigerate over night before serving.

CooCoo For Coconut

Coconut oil has to be among one of the most controversial topics these days. I am constantly being asked about it's relation to health. How can a saturated fat be healthy?
Coconut oil has been perpetuated by both the media and medical practitioners as unhealthy, fattening and damaging to the arteries. Well let me tell you something- this is a wrong approach as those who are against coconut oil have not really looked at the whole picture. It is the hydrogenated coconut oil that is use in most processed products that are deemed unhealthy, as hydrogenation changes the delicate nature of virgin coconut oil into a trans fat. By the way this goes for most cold pressed vegetables oils (such as olive, sunflower, safflower and sesame) that when heated at high temperatures they too become denatured and altered into a trans fat!

There have been studies upon studies done on the health benefits of virgin coconut oil (in it's original state), from its antibacterial, antiviral, energizing and healing properties all the way to being used daily as a moisturizer!
Bruce Fife, among many others such as Conrado S. Dayrit have proven that coconut oil is actually a cure to so many health ailments and diseases.
For example, the saturated fat component of coconut oil is made up of certain fatty acid chains called medium chain triglycerides or MCT's. These are different from animal sourced fatty acid chains made up from long chain triglycerides. This may not sound like a big deal, but in your body it is! The long chain fatty acids found in animal and dairy fats are the ones that clog arteries, contribute to increased cholesterol, heart disease and weight gain. Also the consumption of processed and packaged foods made up of trans fats (or altered vegetable oils) such as margerine and shortening are also the main culprits that lead to high cholesterol and other heart damaging conditions such as atherosclerosis. Whereas the medium chain triglycerides found in coconut oil actually help people who suffer from digestive problems to protecting against infections to boosting energy and metabolism and it even protects against serious health problems such as cancer and diabetes. (Source: The Truth about Coconut Oil : Conrado S. Dayrit, 2005)
So don't be afraid of this wonderful and tasteful fruit, use it whole, use it's water, use it's butter, use it's shell. There are endless possibilities!
I make wonderful recipes with Coconut Oil - it is one of my favourite ingredients. It is dairy free, gluten free and full of delicious flavour. It can also be heated to high temperatures in baking and stir frying without any fret or used raw in smoothies and desserts. You can even drink the water straight from the coconut and use it as an energy drink before, after or during exercise!

I could really get into a whole long discussion about how wonderful coconut oil really is, but I am going to leave it at that.
So get yourself educated about the benefits of coconut by reading some books or going to:

http://www.coconut-info.com/coconut_oil_why_it_is_good_for_you.htm http://www.coconutresearchcenter.com/

I will also leave you with a recipe for shortbread...yes coconut oil is the perfect replacement for butter in this decadent and rich shortbread cookie created by Jae Steele.

Enjoy!

Spicy & Sweet Shortbread Cookies
(Slightly Adapted from Jae Steele's recipe for Shortbread Cookies in her book "Get it Ripe")

1/2 cup maple sugar or organic sugar
1/2 teaspoon sea salt
2 1/4 cups brown rice flour
1 teaspoon baking powder
1 cup virgin coconut oil, diced
1/4 cup room temperature applesauce
1/4 teaspoon cinnamon, cocoa powder or maple crystals

Preheat oven to 275 F
1.Place sugar and salt in food processor and blend for 30 seconds to give a finer texture.
2. Add the flour and baking powder and blend to combine. Add the oil and applesauce and process until well combined, but do not allow to form a ball.
3. Scrape dough onto a clean surface with spatula and knead gently with your hands and form a ball. Divide dough in half and roll out each half to 1/2 inch thick.
4. Cut dough into rounds using a cookie cutter (I chose a heart!)
5. Place cookies on to parchment paper lined baking sheets and dust with cinnamon, cocoa powder or powder maple sugar.
6. Bake for 25-35 minutes, until they turn a light colour. The shortbread will be be firm at first, but it will harden as it cools.
7. Remove from oven and allow to cool on baking sheets before storing in an air tight container for up to a month.