curried devilled eggs

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vij's curried devilled eggs

Have I told you before that I hate Easter egg hunting? Like, for real hate it. Am traumatized by it. Why? Because I can’t find the dang eggs. Can. Not. Find. Them.

In my house Easter egg hunting was a colour coded thing. My Dad would hide eggs in the living room, then each child would be assigned a specific colour. I could find all the other colours, but not mine. One year the dog got into the living room and got a few eggs without anyone realizing. That really messed us up. The worst, though, was the year I told a coworker about my Easter egg hunting disability, which he thought was hilarious, so he made up a series of cardboard eggs with numbers on the backs (1/25, 2/25, etc) and hid them all around the gigantic facility we worked in. Except that he didn’t hide them all. That jerk! It is not lost on me that this year Easter Monday is also April Fool’s Day.

In Sweden, children dress up as witches and go door to door looking for treats at Easter time. For real. According to Swedish folklore, Easter was a time when witches stole household brooms and flew to Blåkulla or “Blue Mountain” (a fictional mountain said to be in Germany) to consort with the devil. Modern tradition is like a mini-Halloween where children dress up as Easter witches with headscarves and painted red cheeks and go door to door with a copper kettle looking for treats. This is a tradition I can totally get on board with.

These curried devilled eggs are anything but traditional, but they’re so good they have become a bit of a tradition in our home. I make them whenever we have a social gathering, and there are never any leftovers. They are an excellent appetizer, particularly with a glass of champagne. And you don’t have to hunt for them, which is the best thing of all.

Happy Easter (och Glad Påsk)!

vij's curried devilled eggs

One year ago: Orange Earl Grey Muffins

Curried Devilled Eggs Recipe:

These eggs take a bit of effort, but are well worth it. It may seem like there is a lot of oil in the masala, and there is, but these devilled eggs use yoghurt in place of the traditional mayo, so it balances out. I’ve tried reducing the oil and they don’t turn out nearly as well, so I strongly advise against it.

Recipe from Vij’s At Home

Serves 4-6

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1/4 cup canola oil
1/2 tsp cumin seeds
1 cup finely chopped red onion
1 Tbsp finely chopped garlic (3 medium cloves)
1/2 cup finely chopped tomato
1 tsp salt
1 tsp cayenne pepper
1/2 tsp ground cumin
1/2 tsp ground fenugreek seeds (optional)
dash of black pepper
1/4 cup plain yoghurt (at least 2%)
5 hardboiled eggs
cilantro, finely diced green onion, or finely diced jalapeño for garnish

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Heat the oil in a medium skillet over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds, or until the seeds begin to turn dark brown (but not black!). Add the onion and sauté for 4-5 minutes, until it is lightly golden brown. Add the garlic and sauté for another 2-3 minutes. Add the tomatoes, salt, cayenne, cumin, fenugreek seeds, and black pepper. Sauté for 4-5 minutes, until the oil glistens on top. Stir the yoghurt into the masala, and cook for 2-3 minutes, stirring continuously. Remove from the heat.

Peel the eggs and slice them in half. Remove the yolks and place them in a medium bowl, then use a fork to finely mash the yolks until they are smooth. Add the warm masala to the yolks and mix well. Spoon the filling into the egg white halves, and place on a serving plate. You may end up with more filling than will fit in the egg whites – I like to mound it up generously, but still usually end up with leftover filling – the leftovers are excellent as a spread on crackers or bread.

Garnish with cilantro, green onion, or jalapeño. Serve immediately, or cover the eggs and refrigerate until you are ready to serve.

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Eggs are an amazing source of high quality protein, vitamin B12, choline (important for your brain), carbohydrates, and healthy fats. Eggs are satiating; a study found that those eating  a low fat diet which included 2 eggs a day for breakfast lost nearly *twice* as much weight as those eating a bagel breakfast with the same calories and mass, with no increase in blood cholesterol levels.

There is quite a lot of oil in this recipe, so it is definitely a moderation situation. But, as I said, we’re using yoghurt in place of the tradition mayo, and a serving is a couple of devilled eggs, which is totally moderation. Enjoy!

All text and photos © The Muffin Myth 2013

Moroccan carrot and chickpea salad

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Moroccan carrot and chickpea salad

A little while ago, Paul went on a holiday to Morocco. He went by himself, on a solo holiday, a ‘Pauliday’ if you will. We’re very different vacationers, he and I. I’m more of a lie-on-beach-with-book kind of a vacationer, and he’s a very activity driven vacationer. When you’ve lived with someone for nearly 10 years you occasionally want a little time to yourself. And so, because it was a good week for him to go away, and a good week for me to stay home, go to school, load the dishwasher haphazardly, and watch as many episodes of Grey’s Anatomy as possible, off he went and home I stayed.

Moroccan carrot and chickpea salad

He arrived back home pumped right up about Moroccan food, and brought with him a suitcase full of all kinds of exotic spice blends, oils (olive and argan), dates, nuts, and several miniature tagines. And a bongo drum, which, I don’t really know what to say about.

His first weekend back, which seemed like it was the first weekend our schedules had lined up in forever, we made a date to do a much overdue inventory of our spice collection (it’s pretty bonkers), and, I made us this salad.

Moroccan carrot and chickpea salad

This recipe first caught my attention when Heidi posted it over on 101 Cookbooks, and then again when the cookbook it comes from, Roots, did quite well in Food 52′s cookbook battle. The original recipe is for a carrot and chickpea salad, dotted with prunes, lots of mint, toasted almonds, and a fragrant cumin-honey-lemon dressing. Yum. I made it first using dates and almonds and oils direct from Morocco, which was amazing. And I made it first with the carrots sliced into pretty little paper thin coins (using my mandoline), which were nice to look at, but I thought they didn’t distribute all that well in the salad.

Moroccan carrot and chickpea salad

Since then, I’ve made riffs on that salad several times. I’ve moved to shredding the carrots, which is not only easier, but takes care of the distribution issue. I’ve added chewy and nutty farro, which bulks up the situation into a grain salad and makes it a complete meal. I’ve used prunes, which I think are better than the dates (Paul, however, strongly disagrees with me on this).

This salad looks like a lot of work, but honestly it comes together really fast. Making the dressing is probably the toughest part (not tough at all) and once that’s done it’s just tossing everything together in a bowl.

Moroccan carrot and chickpea salad

One year ago: Chocolate Raspberry Torte and Date Almond Smoothie
Two years ago: A little link list

Moroccan Carrot and Chickpea Salad Recipe:

If you have it, a teensy splash of argan oil is nice in this recipe. A little goes a long way, since it’s very expensive, and the flavour is strong. If you don’t have farro (also known as emmer wheat) you can use wheat berries, barley, or short grain brown rice in it’s place. Or, leave the grains out altogether (don’t use all of the dressing in that case). If you’re going to make this ahead of time, leave the toasted almonds off until you’re just about to serve.

Adapted from Roots via 101 Cookbooks

Serves 6

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1 Tbsp cumin seeds
1/3 cup extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
1 Tbsp honey (or other liquid sweetener for vegan)
1/2 teaspoon finely ground sea salt
1/4 tsp cayenne pepper

300g carrots, peeled then grated on the large holes of a box grater
2 cups cooked chickpeas
1 cup cooked farro, or other intact grain (see headnotes)
2/3 cup (about 100g) prunes or dates, cut into chickpea sized chunks
1/3 cup fresh mint leaves, torn
1/2 cup chopped toasted almonds

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Heat cumin seeds in a small dry skillet over medium heat until they become fragrant. Remove from heat and use a motar and pestle or spice grinder to grind the cumin seeds into a powder. Place the powder in a small jar, and whisk together with honey, lemon juice, olive oil, salt, and cayenne.

In a large bowl toss together everything but the almonds with the dressing. Give it a good mix so the dressing gets a chance to run over everything. Serve immediately, or refrigerate, covered, until you’re ready to serve. Scatter almonds over the top.

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Carrots are an excellent source of beta-carotene, a precursor to vitamin A, as well as vitamin C, and dietary fiber.

Chickpeas are a super food! They’re a very good source of folate, protein, dietary fiber, phosphorus and iron. The fiber in chickpeas is mostly insoluble, which is really good for our digestive tracts.

Farro is a heirloom wheat, originating from Egypt, which is also known as emmer wheat. It is a rich source of fiber, B vitamins, vitamin E and carbohydrates. Recent studies suggest farro is also higher in antioxidants than common wheat varieties.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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Swedish flag, windy day.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

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1. Aspartame freaks me out. This is a good article explaining the aspartame pathway.

2. While we’re on the subject of aspartame, did you know the dairy industry is petitioning the FDA to allow aspartame in milk? Yuck!

3. I kind of file this information in the ‘no duh’ category, but apparently the research is groundbreaking. Dietary sugar has a direct effect on diabetes risk.

4. When a calorie isn’t a calorie. Very interesting read.

5. Strong language warning! Some genius combined two of my favourite things: food, and swearing. Don’t click if you find cussing offensive! I’m sorry (and you’re welcome!).

All text and photos © The Muffin Myth 2013

Live Well – first running clinic

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Today’s Live Well post is another in the series by my good friend Lindsay Goodridge.

It’s my first running clinic and I’m feeling a little bit nervous. I’ve never been a participant before, I’ve only every coached them. Is this what my participants go through?! I’m thinking of reasons not to go… it’s raining… I have a lot of work to get done… there’s a treadmill in the gym… maybe my knee isn’t ready… my neck has been really sore…

Then I remembered what I told you to ask yourself… “Why would you want to go?” …because the hot tub after will feel amazing… it’s the first step to recovering and running this ½ marathon… I will feel accomplished afterwards…

So I throw on a cheesy, energizing song and here I am, I’m getting into my run gear! My gloves! my toque! my hat! (for the rain), my new running pants! (I could probably convince myself that I would look pretty cool sitting on the couch in these… but I wont!) My snazzy new jacket! I’m looking like a running all-star! Let’s do this run club!

In Vancouver it’s super important to give some thought to how you dress for outdoor running. It’s warm here, but not that warm. It’s definitely wet. You want to layer and wear some wicking clothing – particularly against your skin. Even your shoes matter here because they can get so full of water that dragging them along can be hard on your ankles and knees.

I’m wearing a wicking tank, wicking short sleeve, and a rain-resistant top with a microfleece layer on the inside for a little extra warmth (My body runs a little cold). I have some wicking pants on with a little wool blend to help with warmth, some socks that are quick-dry, and mesh running shoes. This is all so that my legs stay warm, and my feet don’t absorb lakes of water to drag with me. I wear some fleece gloves, a hat to keep the rain off and some ear warmers.

Some days I get it right. Other times I’m peeling them off or wishing for more. In general I try to wear a layer that if I had to take it off, I could store it somewhere and wouldn’t be upset to find it missing. It’s all about figuring out what works for you. Remember though, if you’re warm at the start line of a run, you’re going to overheat, so plan accordingly.

Right… I was going to the running clinic… I’ll let you know how it goes.

what’s good around the web!

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I love how the setting sun funnels down our street like this. I stepped out last night to grab a few groceries, and it was beautiful and blinding.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

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1. Has the advice to avoid giving children foods with known allergen risk (like peanut butter, eggs, shellfish) in the first year of their life lead to an increase in food allergies? 

2. Are you eating gluten-free because you think it’s a healthier diet? You may want to pay attention to the important nutrients you might be missing out on.

3. Why do you eat? When do you eat? How do you eat? Is mindful eating a practice you’re familiar with?

4. Did you know that water is America’s favourite drink? I only wish that didn’t mean so many plastic bottles.

5. And, of course you’ve probably heard that the New York ban on super sized sugary beverages was overturned in the 11th hour.

What do you think about this soda ban business? Some people think that the judge’s decision to overturn the ban at the last minute is a tragic loss for public health. Others think of it as a victory for personal rights and freedom. I can see both perspectives. While I do find the existence of such large sizes of sugary drinks disturbing from a health point of view, the reality is that we live in a world where cigarettes are readily available in spite of clear and concrete evidence about the harmful effects of smoking.

But, unlike gigantic sugary drinks, tobacco is heavily taxed, as is alcohol. In Sweden alcohol is taxed by percentage. A 4.5% beer is taxed at a much lower rate than a bottle of 40% vodka, the justification being that you’re much less likely to drink yourself to death on beer than vodka. Hard alcohol is so expensive here that I really can’t afford to drink it. A martini or a high ball ordered from a bar would end up costing around $25 – $30, and it’s much cheaper for us to buy Swedish vodka overseas and bring it back than to buy it here.

I can still choose to drink high percentage alcohol if I want to, but I’m going to pay for it. Perhaps rather than an out right ban on gigantic sugary drinks, the ridiculously large sizes should be the most expensive option, rather than the cheapest. If you want to drink a bucket of soda that’s your right, but perhaps the price should reflect the potential damage that amount of sugar can do.

Thoughts?

All text and photos © The Muffin Myth 2013

cauliflower pea soup with mint and lemon

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cauliflower and pea soup with lemon and mint

I’ve mentioned before that we always make soup for our Sunday supper, and as such last Sunday saw me flipping through a newly acquired cookbook looking for inspiration. I bought the cookbook, Anna’s Mat, after a conversation with my Swedish teacher, who frankly scares the crap out of me, and is also probably the most awesome teacher I could have hoped for. In a moment of crippling self-doubt I went to her and told her I knew I was pretty much the worst student in the class and I wasn’t sure I should be continuing with the group.

cauliflower and pea soup with lemon and mint

My teacher told me I have a lot of things to work on, like pronunciation (I stink at Swedish vowels – I can’t say or hear the difference between e, i, and y, and don’t even get me started on ä, ö and å)  but that I’m not bad and I definitely fit with the group. I told her that we’re planning to stay here a while, and it’s important to me to go from functional to fluent as quickly as possible. When I told her what field I’m in, she suggested I buy this cookbook. She said the food writing is tremendous, and the recipes are great. And then she smacked me and asked why I never speak in class as well as I was with her then. I dunno. Nerves, I guess.

Because my Swedish teacher scares me, and because I hardly need convincing to buy a new cookbook, and because every bookstore in Stockholm seemed to be having a sale a few weeks back, I picked up the book. And oh, am I ever glad I did. The book is gorgeous, filled with thick glossy pages – over 500 of them – with amazing recipes, and short articles about particular ingredients, like peas or artichokes or beets.

cup of peas

If you speak Swedish, you probably already have this book. If you’re learning Swedish, I suggest you pick it up. For the rest of you, well, I checked and there doesn’t seem to be an English translation, which is a shame, because it’s an amazing book. But let me help make that up to you with this soup.

It’s a simple soup – a little bit wintery with it’s cauliflower base, and a little bit springy with the addition of peas - just like what’s happening with the weather right now (It’s been bright and sunny here, but the temperatures have been hovering around -10 C. What the heck, March?!). We’re using frozen peas because the fresh ones aren’t ready yet, but you could use fresh instead if they are ready where you are. This gets blended up into a nice smooth soup, and then a good amount of thick yoghurt gets swirled through, proving body, tang, and creaminess. But wait, it’s the finish – finely chopped fresh mint and lemon zest – that really makes it.

I hope you like it.

cauliflower and pea soup with lemon and mint

One year ago: Green Pea Pesto Ravioli and Cottage Cheese Muffins
Two years ago: Brown Rice Broccoli Tart and No Sugar Chocolate Coconut Granola

Cauliflower Pea Soup with Mint and Lemon Recipe:

I’ve translated this recipe from Swedish to English, and the measurements from deciliters to millilitres and cups. The recipe calls for a bit of creme fraiche or Greek yoghurt to be stirred into the soup – it’s only a little bit of dairy in a lot of soup, so I don’t suggest using a low fat version. If you want to veganize this soup try using an equivalent amount of cashew creme, or even coconut milk. I haven’t tried either of those though, so if you do, let us know how it turns out. Also, our cauliflower ended up being a little more than twice as large as the recipe called for, so we doubled the soup. It was a good decision, and I suggest you do the same.

Serves 4

Recipe adapted and translated from Anna’s Mat

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1 yellow onion, chopped
2 green onions, chopped
2 cloves garlic, minced
2 Tbsp extra virgin olive oil
1 head of cauliflower (about 350 – 400g), broken into bite size florets
4 cups vegetable broth
125g frozen green peas (about 1 cup)
salt and fresh ground pepper to taste
1/2 cup (125ml) creme fraiche or Greek yoghurt (full fat)
2 Tbsp finely minced fresh mint
2-3 tsp fresh lemon zest (about 1 lemon)
extra yoghurt, mint, or lemon zest for garnish

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Set a large pot over medium heat. Heat the olive oil for a minute, then add the yellow onion, green onion, and garlic to the pot, and sauté until they soften and just begin to take on a bit of colour. Add the cauliflower and sauté for a couple of minutes, then add the vegetable broth. Bring to a boil, then reduce the heat to medium low and simmer, covered, until the cauliflower is tender. Now add the peas, wait a minute for them to soften and then blend the soup (I used an immersion blender, but if you don’t have one you could transfer to a blender in batches).

Once the soup is well blended, taste, and season with salt and pepper. Return to the heat, and stir in the creme fraiche or Greek yoghurt. Let it simmer for a few minutes, but do not boil. Add the mint and the lemon zest, stir well, and taste again. Serve immediately, with a drizzle of yoghurt, or a bit of lemon zest for garnish.

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Cauliflower is a cruciferous vegetable, in the same family as broccoli, kale, and cabbage, with antioxidant and anti-inflammatory health benefits. Cauliflower is an excellent source of vitamin C, vitamin K, and folate. It is a great source of vitamin B5, potassium, dietary fiber, and a good source of protein, phosphorus, magnesium, vitamins B1-3, and iron.

Frozen peas are low in fat, high in dietary fiber, and are a good source of protein , manganese, folate, vitamin B1, potassium, and phosphorous. The high fiber content in dried peas is thought to be helpful in lowering cholesterol and stabilizing blood sugar levels.

All text and photos © The Muffin Myth 2013

what’s good around the web!

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It’s so awesome to be getting sunsets again. This one was particularly spectacular. If only all of the dang ice would melt already! I’m so ready for spring to arrive.

This weekend’s roundup marks the one year anniversary of what’s good around the web! I get a lot of positive feedback on this series, and I’m thrilled that so many of you enjoy it so much. Here’s to another year of great food, nutrition, and health articles!

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

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1. What does it really mean to be gluten sensitive? This is a great, well written, easy to understand article that breaks it down. Worth reading.

2. My friend Kellie wrote a great post on eating meat, in response to the *shocking* news (sarcastic font needed!) that eating processed meats may be bad for us. And there is an awesome recipe at the end of the post. Check it out!

3. On that note, if you’re striving for a few more meatless meals in your week, Kiersten wrote a great post on how to make any recipe meatless.

4. Well done Whole Foods. This is major.

5. Guerilla gardening in central LA. Awesome TED talk.

All text and photos © The Muffin Myth 2013

live well – finding balance

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Many people, usually people who don’t know me all that well, assume because of my chosen field that I eat a 100% healthy diet all the time. Folks! No, definitely not. I do, however, try my best to find balance.

Balance means different things to different people. I eat a lot of vegetables. Like, a LOT of vegetables. It’s not unusual for me to make a meal of an entire head of broccoli – which is super healthy, full of amazing vitamins, minerals, antioxidants and the like, but it isn’t a particularly balanced meal. Where’s the protein? Where’s the nourishing whole grains? I don’t sweat it.

To me, balance doesn’t necessarily mean having a perfect plate of vegetables, whole grains, and proteins at every meal. Nor does it always mean having those things in balance every day, but I do try my best to balance my week out.

I’ve always been a firm believer in treat days. Even back in my Weight Watchers days I would take at least one day a week (usually a weekend day) and eat anything I wanted. I think that planned indulgences help to keep me on track the rest of the time, and I think that treat days are a part of a balanced week. Although I have become a much more disciplined eater over the years, I didn’t use to be the kind of person who could have just a taste of something. If a box of cookies (tub of ice cream, box of chocolates, bag of liquorice, whatever) got opened, I was going to eat the whole thing.

Here are three things that I know to be true: First, our food system has evolved a lot faster than our brains are capable of. From our hunter gatherer times, we’re literally programmed to consume as much fat and sugar as we can. Our brains don’t yet understand the limitless quantities of the stuff at our fingertips. Second, if you stop eating junk food you’ll eventually stop craving it. Truth. And third, eating all the treats you want for a day or a weekend, or even a holiday week, is not going to deeply mess up the balance in your diet. I promise. Some weekends my diet is more cake than not cake, but I always happily go back to a big ol’ plate of broccoli on Monday. And honestly, treat days are good for my mental health – probably they are for yours too.

I think that balancing your week is more manageable (and more attainable) than balancing your day. And balancing your day is more manageable (and attainable) than balancing your plate. If one meal is more broccoli and less protein and the next is more protein and less broccoli, and yet another is all grains? Your body knows how to handle that. If you eat a healthy plant based diet during the week and then go bonkers on cake on the weekend? Probably your overall energy intake is still in balance for the week. *Probably* – we can all go a bit too far from time to time.

I think a lot about what I eat, and, after having spent eight years of my life studying nutrition, I’d like to think I make pretty informed decisions about my diet. It’s taken some time to settle into a routine I know really works for me, and what works for me won’t work for everyone. This is how I find balance. What works for you?

All text and photos © The Muffin Myth 2013

what’s good around the web!

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I caught this photo out our living room window last night. Beautiful pink and blue sky to the west, big scary black cloud over top.

What’s good around the web is a weekly series where I share some of what I’ve been reading around the web. Each week I’ll be posting links to five nutrition related articles, good recipes, and just general good reads. I hope you enjoy it! If you’ve got at article or recipe you’d like to see featured,please email me.

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1. This is an interesting comprehensive Q&A on the European horse meat scandal. What are your thoughts on the situation?

2. Nuts! Candy or nutritional powerhouse? They should definitely be consumed in moderation due to their high fat content, but studies show that nut consumption is linked to lower incidence of obesity.

3. Are you a fan of Game of Thrones? If you’ve been reading the books (I’m almost finished the 5th one… write faster, George!) you’re familiar with the gratuitous food descriptions. Well, if you want to eat like a Westerosi, you can.

4. The extraordinary science of addictive junk food. Interesting. And scary.

5. Should vegetarians take supplements of EPA and DHA Omega-3′s? If you are vegetarian, are you taking these kinds of supplements?

All text and photos © The Muffin Myth 2013

almond butter with vanilla and sea salt

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almond butter with vanilla and sea salt

One of the silly things about this land I live in is the nut butter situation. I remember one time being at the supermarket and trying to decide between the ridiculously tiny and expensive jar of creamy peanut butter, or the ridiculously tiny and expensive jar of crunchy peanut butter (it was the only time I’ve seen both types in one store at the same time). A lady approached me and asked, in Swedish, what the heck I was going to do with that stuff?! I told her that I was, for starters, going to eat it with a spoon. Then probably put some on toast or on knäckebröd (crackers). Maybe put some in a smoothie? Bake peanut butter cookies?

almond butter with vanilla and sea salt

The thing is, and yes, this is a sweeping generalization, they don’t *get* nut butters here. Last year I brought a peanut butter and banana sandwich – on whole grain bread – as a snack for an eight year old child I was working with. She thought it was disgusting and refused to eat more than a bite, and her mother looked at me with disappointed eyes and said, “uh, we don’t eat that kind of food in this house”.

There is this perception in Sweden, and presumably in other parts of Europe, that nut butters are a nasty, unhealthy food, and they can’t understand why we eat it. And let me tell you, the things I have seen people eat since I’ve lived here; squeeze-tube caviar, fish balls in creamy sauce, blood pudding, fermented fish on crackers… all of which children love, and yet nut butters seem gross? To each their own.

almond butter with vanilla and sea salt

In this same house I’ve watched children, under the supervision of health conscious parents, slather a peanut-butter-thick layer of *butter* onto a cracker, top it with a slice of ham, and call that breakfast. No concerns whatsoever that half a cm of butter spread on a cracker might be excessive, but peanut butter? So I did a nutritional comparison. Per 100g of (Swedish) butter you get 720 calories, 0.5g of protein, and 82g of fat. Per 100g of peanut butter you get 625 calories, 31.25g of protein, and 50g of fat. (Please don’t consume either in 100g portions) So, the calories are reasonably similar, butter, unsurprisingly, has a lot more fat. But the protein?! 0.5g vs 31.25g?

They’re still not convinced.

almond butter with vanilla and sea salt

These same people, who, by the way, are super awesome in every other way, gifted me with a 1kg bag of almonds. Almond butter was the obvious thing to do. Nut butters do seem to be increasing here, in both availability and variety, but they are still very expensive. Wherever you are, not all nut butters are created equal. Often, especially in the case of peanut and almond butters, the natural oils are removed and replaced with cheaper oils such as corn or soy. Look for nut butters with only one or two ingredients. Nuts, and maybe a bit of salt.

Making your own is easy, and you know what you’re eating. Win! Here I’ve gone bonkers and added a third ingredient: vanilla. Although liquid vanilla extract is next to impossible to find here, vanilla beans and little jars of dried vanilla seeds are everywhere. I’ve used a bit of the latter in this recipe – not very much – but enough that it rounds out the flavour and nudges almond butter into something a little bit fancy.

almond butter with vanilla and sea salt

One year ago: Lemony Roasted Broccoli and Tempeh with Quinoa and Pea Soup with Smoked Porter and Egg Quesadilla and Maple Oat Scones 
Two years ago: Carrot Ginger Muffins and How to Cook Dried Beans  All text and

Almond Butter with Vanilla and Sea Salt Recipe:

I’ve used blanched almonds only because I was given a bag of them. You don’t need to blanch your almonds or seek out blanched almonds. Roasting them in the oven toasts the nuts and brings out the flavour, but if you’d prefer to skip that step and make raw almond butter, go for it. The vanilla and sea salt are of course optional.

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3 cups raw almonds
1 – 2 tsp of coarse sea salt
1/2 tsp dried vanilla seeds, vanilla paste, or 1/2 a vanilla bean scraped out

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Preheat your oven to 350. Spread almonds out on a baking sheet, and roast, keeping a careful eye on them for 10-15 minutes. Nuts can go from perfect to burnt in the blink of an eye, so don’t get distracted! When they’re fragrant and brown, remove from the oven and let them cool for a few minutes.

Place cooled almonds in a food processor and run it for a couple of minutes. The nuts should start to break down and clump up. You may need to stop and scrape the sides and bottom a couple of times. When the almond butter has started to smooth out, add about 1/2 the salt you think you want, and 1/2 the vanilla. Blend, taste, and decide if you want to add more. Let the food processor run for another couple of minutes, until the almond butter just starts to liquefy.

Scrape the contents into a clean jar and store in the fridge. Enjoy it on toast, in smoothies, or just out of the jar with a spoon.

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Almonds are high in monounsaturated fats – this is a healthy fat when consumed in moderation, the same type as is found in olive oil. Almonds are also a good source of manganese, vitamin E (which has antioxidant properties) and magnesium. They’re a good source of protein as well. As with all nuts and nut butters, almond butter should be consumed in moderation.

All text and photos © The Muffin Myth 2013

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