Moisture Removal {Recipe ReDux}

It's been a busy week here with presentations, renovations, and travel. Unfortunately, being out of my kitchen for renovationss means that I don't have a new recipe to share for this month's theme. I still wanted to share the links so you can see what my fellow dietitians are up to and figured I would mention some of my favourite ways to use dehydrated or dried foods. I must admit, because I often work with athletes, I think about fluid needs when I hear the word 'dehydration'.

This month's theme is:
Get Your Dehydrator On
Whether it’s extra garden bounty or a sale at the supermarket – dehydrating food is a budget-friendly way to stock up for later. You can use a food dehydrator, a low slow oven, or natural sunshine to preserve natural healthfulness. Show us how you like to dehydrate, or a healthy recipe for how you enjoy using dehydrated fruits, veggies or other bounty.

A food dehydrator is a kitchen appliance that I don't have, but I have used a low slow oven (for my dried ginger and orange slices) for past ReDux posts and often have dried fruit around for use in energy bites, muffins, bars, granola, etc. Food preservation (ie. canning) is something I haven't really ventured into (yet); so perhaps that will be a goal for next year! Summer is also coming to an end here in Saskatchewan, so I will have to get myself organized and try using sunshine to preserve veggies and fruit next July/August. I do like the idea of being able to enjoy summer's bounty all year round though!

I haven't fully explored the world of dehydrated food, or spent a lot of time in nature requiring compact, long lasting food. However, I have purchased sundried tomatoes a few times for use in egg dishes, pasta, etc. and the flavour is great. Last summer, our foodie group had a night themed "Everything Rolled" and one member made veggie roll ups/jerky - it was very tasty and packed with flavour. My husband also likes to occasionally treat himself to some beef jerky and I have athletes that need shelf stable items to leave in their gym bag or locker. Thus, whether it's a taste or texture you're looking for, an alternative to store-bought fruit snacks, or an emergency stash, there are many times when dehydrated foods can help you out. Since the water is removed, the sugar and calories are concentrated, so remember to practice portion control with dehydrated/dried food. You can read more about the nutritional value, storing, and uses for dried fruit on EatRight Ontario.

One kitchen tool I've been waiting for cool weather to use is the tagine I received for my birthday. Many of the recipes call for dried fruit, so this will be a new way for me to try using these sweet ingredients - I'll keep you posted on my tagine experiments!

Have you dehydrated fruit or veggies? What do you like to do with them?

Check out the great ideas below.
Cheers,
Steph

An InLinkz Link-up

Q's Day: Snacking

Snacking can fit into a healthy meal plan, but be wise with what you choose to snack on.  You still need to practice portion control and watch out for extra calories, high fat, high sugar, and high salt.  Snacks can however help you meet your recommended daily servings.

Today for Q's Day I want to know:

What is your favourite snack right now?

I recently shared a homemade fruit and nut bar recipe from joy of baking with a group of Red Hat ladies, so I thought I would share it with you too.

Fruit and Nut Bars 1/3 cup (45 grams) all purpose flour 1/8 teaspoon baking soda 1/8 teaspoon baking powder 1/4 teaspoon salt 1/3 cup (70 grams) light brown sugar 1 1/2 cups (145 grams) walnuts (can also use pecans, hazelnuts or almonds), chopped 1/2 cup (65 grams) dried cherries or cranberries 1 1/2 cup dates, figs, and/or prunes (pits removed and cut into quarters) 1 cup (165 grams) dried apricots, cut into bite size pieces 1 large egg 1/2 teaspoon pure vanilla extract

Preheat oven to 325 degrees F (160 degrees C) and place the rack in the center of the oven. Have ready an 8 x 8 inch (20 x 20 cm) square baking pan that has been lined across the bottom and up the two opposite sides with aluminum foil. 

In a large bowl, whisk together the flour, baking soda, baking powder and salt. Stir in the brown sugar, walnuts, and dried fruit. Use your fingers to make sure that all the fruit and nuts have been coated with the flour mixture.

In a separate bowl, beat (with a wire whisk or hand mixer) the egg and vanilla until light colored and thick (this will take several minutes). Add the egg mixture to the fruit and nut mixture and mix until all the fruit and nut pieces are coated with the batter. Spread into the prepared pan, pressing to even it out.

Bake for about 35 to 40 minutes, or until the batter is golden brown and has pulled away from the sides of the pan. Remove from oven and place on a wire rack to cool. When cooled, lift the bars from the pan by the edges of the aluminum foil. Use a sharp knife to cut into 16 squares.

Can be stored for about 10 days at room temperature or longer if refrigerated.

Makes 16 - 2 inch (5 cm) squares.

Happy snacking,

Steph Wheler, RD

something nutrishus counselling & coaching

www.nutrishus.com

Quinoa Breakfast

I searched old blog posts for this recipe yesterday, but it seems that I haven't shared it with you yet!  I enjoy it every once in a while to mix up my morning routine.  I cook the quinoa according to the directions, but I tend to add whatever fruit and nuts I have around.  This morning I added about 1/2 cup of pomegranate seeds and 5 or 6 pecan halves.  Feel free to get creative with it!

 

Cold Quinoa Salad

4 Servings

Ingredients

1/2 cup

water

1/2 cup

apple juice

1/4 tsp

cinnamon

1/2 cup

quinoa, (dry measure), well rinsed and drained

1 large

apple, diced

60 ml

cranberry, dried, sweetened, optional

4 tbsp chopped

walnuts

2 cups

yogurt, fruit or vanilla, fat-free or low-fat

Directions
Place water, apple juice, cinnamon and rinsed quinoa in a saucepan and bring to a boil over high heat. Reduce heat, cover and simmer until all of the liquid is absorbed, approximately 15 minutes.

Cool, transfer quinoa to a large mixing bowl and refrigerate, covered, at least 1 hour.

Add apples, dried cranberries and walnuts to quinoa. Mix well. Fold in yogurt. Serve immediately.

Enjoy!
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Buckwheat Breakfast

I tried this recipe, Buckwheat Sunrise, from Company's Coming Whole Grain Recipes a little ago, but I guess I forgot to share it with you! It is designed to be an alternative to your morning oatmeal.

With a whole grain, dried fruit, and nuts, this breakfast option has you hitting three food groups. It's also a breakfast you can make the night before and have ready for you in the morning, which is great especially if you're often rushed in the morning.



Ingredients
1 1/2 c water
1 c whole buckwheat (I found it at the Bulk Barn)
1 tsp orange zest
1/4 tsp salt

1 c orange juice
1/3 c chopped dried apricot
1/3 c dried cranberries
3 Tbsp liquid honey

1/4 c slivered almonds, toasted

Combine first 4 ingredients in medium saucepan. Bring to a boil. Reduce heat to medium-low. Simmer, covered, for about 15 minutes, without stirring, until buckwheat is tender.

Add orange juice. Stir. Add next 3 ingredients. Stir. Transfer to medium bowl. Cool at room temperature before covering. Chill for at least 6 hours or overnight until apricot and cranberries are softened and liquid is absorbed.

Add almonds. Stir. Makes about 3 cups.

1 cup = 367 Calories, 6.1g fat (3.3g Mono, 1.6g Poly), 0mg cholesterol, 76g carbohydrate, 6g fibre, 8g protein.

Steph Wheler
www.nutrishus.com