Thanksgiving Day 2010

My entire life, I have always looked forward to the holidays. As a child, it was a frantic anticipation of special treats to be eaten and gifts to be opened. As an adult, the frantic anticipation of things to be received has been (mostly) replaced by a nostalgic anticipation of familiar sparkling lights, spicy and sweet smells, warm flavours, and family traditions. For me, and I think for many Americans, the holiday season begins with the gastronomic delight that is Thanksgiving Day.

Norman Rockwell

Incorrect history aside, this day is about gathering together with loved ones to pause and feel gratitude for all the simple abundances we have, which we symbolically represent with the impressive amount of rich, tasty food. This year, being full of obstacles and challenges overcome, I had a lot to be thankful for, and I strove to show this gratitude (and achievement) by preparing a classic, rich American Thanksgiving Dinner for us and five of our friends. (Note: Being that this is a rare occasion, I chose not to modify any of the recipes by limiting/changing fats and/or sugars.)

My Traditional American Thanksgiving Menu was:

First Course:

Chunky Applesauce (Martha Stewart)

Main Course:

Main Dish:

Classic Roast Turkey (Epicurious)

Side Dishes

Farmhouse Herbed Stuffing (Epicurious) Gourmet Green bean Casserole (Martha Stewart)

Mom’s Mashed Potatoes (family recipe) Fresh Table Grapes and Pears

Roast Vegetables (my friend, Lily) Simple Vegetable Salad (my friend, Lily)

Bread:

Braided Foster Rolls (Martha Stewart)

Sauces:

Cherry-orange Relish (my recipe) Old-Fashioned Turkey Gravy (Epicurious)

Beverages:

Ginger Beer (Martha Stewart) Grape Juice

Wines:

Cabernet Chardonnay

Rest:

Teas:

Earl Grey Flying Dragon Green Green Soursop Festive Grape

Coffee:

Alta Rica

Dessert:

Pies and Cakes:

Antique Apple Pie A’la Mode (Martha Stewart

Rich Pumpkin Pie with Shortbread Crust (Martha Stewart)

Aside from being my first real meal prepared for guests, this dinner also involved preparing a number of familiar dishes completely from scratch. Why? Because in the US we have gotten spoiled with all the ready-made ingredients and dishes that the season affords. Canned pumpkin, cream of mushroom soup, cranberry sauce, Stove Top -- these things don't exist here. As a result, I spent a lot of time pre-preparing for this meal, which required more planning and time than I remember my mom spending on a normal Turkey Dinner back home. Don't get me wrong, I don't resent the effort and time I had to put into this dinner. Not only because, true to the spirit of Thanksgiving, I had help from my friend Lily and from my husband, Rick, but because I felt an enormous sense of pride serving a natural, preservative-free, meal to my family and to my friends. Nonetheless, I did learn a lot. . . like not to forget the rolls in the oven!

My window decorations.

My table setting.

A small centerpiece I put together.

After a few days, when the leftovers had been thoroughly picked over, I asked Rick and some of my guests what they would like to eat again next year. The most popular choices were: the mashed potatoes, the stuffing, the applesauce, the relish and the pies. My personal favourites were: the applesauce, the mashed potatoes, the gravy, the relish, and the apple pie. Disappointingly, the Green bean Casserole was bland and a bit tough. If I were to do it again, I would modify the recipe a lot, including baking it twice (when we reheated the leftovers the result was more like the familiar and loved casserole my mom makes). All the guests loved the turkey, and I would not object to making it again, but I also want to try other variations of roast gobbler!

Cherry-orange Relish

Quality control for Cherry Sauce. . .

Getting ready to eat!

"The Turkey."

Rick performing the traditional duty of carving the turkey, which he did superbly.

We were too busy savouring the food to remember to photograph it all. . .here's the apple pie.

Overall, the dinner was a stunning success (save the too-crispy rolls) and, despite not being with family this year, it felt a lot like home.

A post-Thanksgiving Recipe: Vegan Pumpkin Spice Brownies

Despite not having posted about my Ukrainian attempt at Turkey Day, I don't want to wait too long before posting some of my new recipes. I will post about preparing an American Thanksgiving in Ukraine, but in the next post, which I'll put up this weekend.

One thing I'll share now, however, is that I had a lot of extra roasted squash-yam puree. Not wanting to over-satiate Rick and my hunger for the seasonal classic, Pumpkin Pie, I decided to use the extra puree for a vegan dessert, one without any animal-derived products. Now many different fruits and vegetables can substitute eggs and animal fats for vegan baking. Bananas and prune juice are some very popular choices, but can leave a particular flavour. My mother first suggested pumpkin for baking, and now I use it in almost everything because, as it cooks, it becomes relatively flavourless, but retains its creamy texture.

So, if your looking for something rich and tasty, but low in animal fats, try baking with pumpkin. By leaving out the pumpkin pie spices, you can make a rich, universal chocolate cake batter. So, have your cake (and cartenoids) and eat them, too!

Vegan Pumpkin Spice Brownies

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from the kitchen of Kimberly Joki-DeLong

Makes about 12 brownies

Nutrition: 124 calories ◦ 20g carbohydrates

◦ 5g sugar ◦ 4g fiber ◦ 3g protein ◦ 5g fat

Ingredients:

◦ 2 cups pumpkin puree

◦ 1 tsp cinnamon

◦ 1 tsp ground ginger

◦ ¼ tsp allspice

◦ 2-3 T sugar or honey

◦ 2 T olive oil, divided

◦ ¼ cup cocoa powder

◦ 1.5 cups whole grain flour

◦ 1 t baking powder

◦ Pinch of salt

◦ Half bar of dark chocolate, 70% or higher broken into pieces

◦ powdered sugar, for garnish if desired

Instructions:

1. Preheat oven to 350° F. Oil 9x9 baking dish, with 1 T oil.

2. In a medium bowl, mix pumpkin puree, spices, sweetener and remaining oil together. Stir thoroughly.

3. Add in flour, cocoa, and baking powder, mixing thoroughly. Stir until all is incorporated. The batter should be thick and smooth. Mix in chocolate pieces.

4. Pour the batter into the oiled baking dish and place in warm oven. Bake for about 20 minutes or until the edges of the brownies harden and it begins to smell fantastic. The edges of the brownies, when hardening, should separate from the sides of the baking dish.

5. Remove brownies and check the center with a toothpick or clean knife. You may need to test one or two spots as the chocolate can make the bread seem undercooked when it is in fact ready. The brownies should be soft and somewhat dense.

6. Let cool briefly. Sprinkle with powdered sugar and serve warm with cold milk.

Notes:

◦ These brownies are rich and smooth. Don't make this recipe as written if you want a chewy dense brownie.

◦ The first time I made this I used my extra pumpkin pie puree, which had cream and eggs. It was still delicious.

◦ You can make these brownies lighter or more chocolaty by adding or reducing the amount of cocoa used.

Seasonal Pasta -- Autumn

This pasta was inspired solely from a pleasant, unhurried stroll through the market. The seasonal vegetables and fruits looked so bright and delicious that I decided create a local, Autumnal pasta dish. The ingredients in this pasta are specific to my area. I encourage you to play a little with the fresh, seasonal produce in your area.

Rick loved this recipe. The sweetness of the banana squash was fabulously complemented by the roasting garlic and lightly salted seeds. Also, the bitterness of the broccoli was tempered well by the other flavours.

Seasonal Pasta – Autumn

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from the kitchen of Kimberly Joki-DeLong

Serves 6

Nutrition: 180 cal ◦ 4g fibre ◦ 7g protein ◦ 4g fat ◦ 5g sugar

Ingredients:

◦ 3 cups banana squash, seeded and cubed (seeds reserved, half inch cubes)

◦ 1 head broccoli, florets halved

◦ ½ large clove garlic, sliced and divided

◦ 2 T olive oil, more if desired

◦ 1 ½ T dried basil

◦ 1/3 cup fresh mozzarella cheese, cubed

◦ 3 dry cups, spiral, macaroni, penne, or other whole grain pasta

◦ Salt and pepper to taste

Instructions:

1. Preheat oven to 375-400°F.

2. Clean and dry squash seeds. Using 1tsp olive oil, coat seeds and sprinkle with salt. Set aside.

3. In a medium bowl, mix squash with remaining oil, basil, and approximately 2/3 of garlic. Coat squash in oil and seasoning. Mix in seeds and transfer to a rimmed baking sheet. Be sure that the mix is evenly spaced. Bake in oven about 25-30 minutes.

3. Meanwhile, set a large pot of water to boil on the range. Also, set a medium pot with steam basket and some water to begin warming over the stove. While the pots are warming, prepare broccoli. Place cut broccoli in steamer pot with remaining garlic. Steam until al dente – watch carefully to avoid over-cooking. When the broccoli finishes cooking, remove from heat.

4. In the large pot, bring the water to a rolling boil, then add the pasta. Stir often so that the pasta doesn't clump together. Cook until al dente. Drain, cover and keep off heat. You may wish to add a bit of oil to prevent clumping.

5. At about the same time, the squash should be ready. Check that the larger chunks are soft throughout. When ready, remove from the oven and stir squash into large pot with pasta. Mix broccoli and mozzarella cheese with the pasta as well. Mix well. Salt and pepper to taste. Serve warm.

Notes:

◦ This pasta is the main course. If you want to add more protein to the mix, try adding a sprinkling of lean bacon, lean ham, or turkey bacon. If you add meat, you probably will not need to salt the dish.

◦ As a dish, this meal provides complex carbohydrates, loads of micronutrients (cartenoids, vitamin A, and iron, in particular), a healthy ratio of saturated and unsaturated fats, as well as some calcium and protein.

◦ To complement this hearty dish, pair it with a side salad, like a light cucumber-red cabbage slaw dressed with black pepper, olive oil and fresh dill weed.

◦ Experiment with what is local and seasonal in your area. Try different kinds of squash and roots crops like sweet potatoes or beets.

◦ Leftovers from this dish are delicious, warm or cold. Letting the roasted flavour of the garlic and squash mingle with the pasta and broccoli overnight yields a killer pasta salad.

Guest Recipe: Rick's Easiest Banana Bread

Hello again everyone. After a couple of busy weeks finally finishing the visa process for Ukraine, falling ill and healing, as well as taking a business trip for my school, I am back with some tasty --- and healthy -- recipes for Fall. This recipe I have been promising the ladies at work for over a month and guess I should follow through.

My husband, Rick, is a man of few recipes. But, everything he makes, he has perfected over years. This simple and delicious banana bread is no exception. One of our absolute favourites, Rick or I prepare this at least once a week and -- though made to serve 6-8 -- Rick makes it a full meal and generally devours most of the loaf in one sitting (which is why we have almost no idea how long it takes to cool. . . :-)

Taking only 30 minutes and one bowl to whip together, this no-fuss dish will probably become a favourite in your kitchen too!

Easiest Banana Bread

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from the kitchen of Rick DeLong

Serves 6-8

Nutrition: 258 cal ◦ 9g protein ◦ 7g fiber ◦ 7g fat ◦ 8g sugar

Ingredients:

◦ 3-4 medium ripe or over-ripe bananas, peeled

◦ 1 large egg

◦ 1.5 cups whole grain flour

◦ 1 cup rolled oats or wheat bran

◦ 1 T baking powder

◦ Pinch of salt

◦ ¼ cup unsalted almonds, hazelnuts, or walnuts, roughly chopped

◦ 1 T olive oil for pan

Instructions:

1. Preheat oven to 350° F. Oil baking dish.

2. In a medium bowl, mash bananas until they becomes a chunky sauce. Gently mix in the egg.

3. Add in flour and oats, mixing thoroughly. When blended, mix in salt, baking powder, and nuts. Stir until all is incorporated. The batter should be rather runny.

4. Pour the batter into the oiled baking dish and place in warm oven. Bake for about 20 minutes or until the edges of the bread harden and brown and it begins to smell fantastic. The edges of the bread, when hardening, should separate from the sides of the baking dish.

5. Remove bread and check the center with a toothpick or clean knife. You may need to test one or two spots as the banana can make the bread seem undercooked when it is in fact ready. The bread should be soft and somewhat dense.

Notes:

◦ This bread is delicious on its own or with a small spread of real butter.

◦ We bake this in our favourite cast iron pan, which resembles a cake pan. You can bake it in a lighter dish, even a loaf pan, but cooking times may need to be adjusted.

◦ This is a staple and can be a meal in itself, which is how we often eat it, or it may be served as a side for breakfast with scrambled eggs and grapefruit or for lunch with a small chef salad and some apple or carrots.

◦ To make this bread more complex and nutritious, consider mixing in flax seeds. They'll give the bread a more nutty, round flavour and will boost your omega-3 intake. Just be sure you run the seeds in a food processor beforehand to make the nutrients digestible . . . or just chew your food well!

This bread is low in fat (especially saturated fat), high in fiber and complex carbohydrates, and has no added sugar, which will satisfy your craving for comfort foods without overwhelming your body with fats and simple carbohydrates. Also, because one serving packs 9 grams of protein this bread will keep you full longer. How can it possibly taste fabulous? It's real food, made well.

Easy Ukrainian Borscht

So far, this is my favourite borscht. It's a bit thicker and has a nicer color than many versions I've tried. Many restaurants serve borsht that is thinned and over cooked, giving it an orange color. It still tastes alright, but I like mine better. Also, every Russian, Ukrainian, or Polish woman has her own, absolutely correct, borscht recipe. Although I am American, living here in Kiev, I thought it fitting that I have mine, too!

**** Higher quality pictures will come. . .Rick had the camera in Crimea with him!

Ukrainian Borscht
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from the kitchen of Kimberly Joki-DeLong
Serves 12-15
Nutrition (not including cream): 133 calories ◦ 4g fat (1g Sat) ◦

23g carbohydrates (6g sugar) ◦ 5g fibre ◦ 4g protein

Ingredients:
◦ 2 large beets, boiled with skins, cooled
◦ 1 large onion, roughly chopped
◦ 4 large cloves garlic, chopped
◦ 4-5 medium carrots, julienne
◦ 4 medium potatoes, cubed
◦ ¼ large head cabbage, roughly sliced
◦ 1 medium can navy beans, rinsed
◦ ¼ cup olive oil
◦ Salt and pepper to taste
◦ Fresh parsley and dill weed, chopped
◦ Favorite sour cream, for serving

Instructions:
1. Peel boiled beets and set aside.
2. In a large soup pot, on medium-high heat, brown garlic and onion with oil. When caramelized, add 2 cups water. Bring to a slow boil.
3. Add carrots and potatoes, let stew for 10-15 minutes, adding more water if necessary. After the carrots and potatoes have cooked a bit, fill the pot with water, about 8 cups more. Bring to a slow boil, then reduce heat to simmering.
4. Add the cabbage and beans and cover for 10 minutes. Meanwhile, roughly chop half the beets. Add to the pot. Salt and pepper to taste. Stir well.
5. While the soup continues stewing, chop the remaining beets. After about 5 minutes, add the remaining beets and cover.
6. If serving immediately, cook until potatoes are done and cabbage is limp. Alternatively, you can turn off the heat and let the soup sit. Store it in the refrigerator overnight. This helps the flavors blend. Heat before serving.
7. Serve with a dollop of sour cream, fresh dill, fresh parsley, and a shake of pepper.

Notes:
◦ Borsht is normally served with dark rye bread.
◦ Peas could be added to this soup, just be sure they cook thoroughly.
◦ For a lower glycemic index, try replacing white potatoes with sweet ones.
◦ Many borsht recipes use pork or chicken in addition to the beans. I opt for beans only because they're cheaper and easier to work with.

◦ If the calories in sour cream scare you, you can replace it with a dollop of cottage cheese, which has less fat and more protein.

◦ If you like a heartier soup, add more beans!

Why is this great for you?

Beets are full of unique phytonutrients, betalains, which have anti-inflammatory and anti-oxidant benefits. In studies, the strong anti-inflammatory capacity of betalains from beets has also been shown to inhibit growth of some cancers. Betalains can also be found in red cabbage and in red char, but when cooked can lose their benefit. So don't overcook your borscht! (and reheat in small batches).

Also, beets have been shown to contain significant quantities of carotenoids, like lutein, which improve eye-health and age-related eye problems, particularly related to macula and retina.

PLUS, it tastes soooo good.

Five Autumn Foods that Bellies (and Bodies) Love

Now that Fall is setting in, I am reminded why I love this season so much. (And it's not only because my husband and I celebrate our wedding anniversary!) The weather is cooler, the colours of the turning leaves can be breath-taking, and the food is hearty and comforting. It seems like every new trip to the Bazaar is full of new, wonderful smells and colors. For many people, however, this season marks the beginning of a six-month battle against over-indulgence. Part of our impulse to over-eat can be cultural (think: abundant holiday meals and frequent holiday parties). My personal opinion is that it is also physiological, somewhere in our genetic memory, the turning of the season and the cooling weather triggers cravings for rich foods that can help sustain us through the winter. For whatever reason, the coming seasons is a healthy diet nightmare. Or is it? The truth is that Fall provides an abundance of hearty, healthy and satisfying alternatives to the fattening and over-rich fare traditionally associated with the season.

Below, I have included a short list of some of Rick's and my favourite dishes or ingredients for Autumn and why they make such healthy, seasonal diet staples, which SHOULDN'T be avoided! (All recipes are in the line-up for ¡Viva! Kitchen’s Fall posts.)

1. Soups, soups, and more soups.

For your belly:

Soups are, for me, the epitome of Autumnal cuisine. When I sit down to a bowl of soup, I can almost hear the leaves rustling as they blow along the ground. Soups are a real comfort after a cool afternoon walk or a raining Fall day. They can be thick and smooth or chunky and thin. A well made soup can be a complete meal or be paired well with a complementary dish, like grilled cheese sandwiches. Now we can't buy soups at the Bazaar, but we get all our farm-fresh ingredients there. And, with the cooler weather, it's bearable to have the stove on, stewing a soup for part of the day. Some of our favourite soups are (and I will post the recipes later!): Ukrainian Borsht, Hearty American Chili, and Healthiest Broccoli Soup.

For your body:

Soups are great, filling foods that are easy for your body to digest. This means that you get nutrients and vitamins without strain or stress on your digestive system. This may be one of the reasons that soups are often recommended for detox diets and when people are feeling ill. They allow your body to use energy for other processes, namely, healing. Also, because they are predominantly water, you can generally get your fill with fewer calories than with other meals.

2. Apples and Pears.

For your belly:

Whether your bobbing for them or just taking your "apple a day", these Autumn staples are a delicious way to feed your body. Both apples and pears come in a wide variety of shapes, sizes, flovours, and textures. The type of apple or pear you have will determine what you can do with it, but a trip to your local orchard or farmer's market should prepare you well for baking, grilling, stewing, or poaching these versatile fruits. Using organic apples and pears from our Bazaar, I'll be flavouring morning oatmeal with my Cinnamon-Apple (Pear) Reduction Sauce, making Pear Pancakes, and slicing some onto a sandwich in place of cheese or tomato.

For your body:

What makes these fruits seasonal stars? Apples are a great source of flavonoids, antioxidants which have been shown to lower risk of heart disease and many cancers. And, if you are looking for fibre, look no further than pears. They are loaded with soluble fibre, which helps control blood sugar and lowers cholesterol. A medium-sized pear has 4 grams of fibre, equivalent to about 1.5 cups of brown rice!

3. Sweet potatoes, parsnips, and other root crops.

For your belly:

Root crops , like potatoes, take centre stage in Fall and winter meals. These tasty tubers are also filling and satisfying. Sweet potatoes can be baked, grilled, and steamed and can substitute regular potatoes in many recipes. Parsnips, what look like little white carrots, can be prepared in the same ways carrots can, but the sweet flavour of parsnips means that they complement saltier foods better than carrots. We like to use sweet potatoes, parsnips, rutabaga, and other roots as hearty fillers in Heart Healthy Cornish Pasties.

For your body:

Not all root crops are created equal. White potatoes are a high-glycaemic food, which means they break down quickly and cause blood-sugar spikes. Sweet pototoes, in contrast, are low-glycaemic foods, which break down slowly and maintain more steady blood-sugar levels. Additionally, the bright colour of sweet potatoes indicates high levels of beta-carotene. In fact, one serving contains 4 times the recommended daily amount. You’d have to eat 23 servings of broccoli to match it! Carotenoids, like beta-carotene, are shown to reduce risk of heart disease as well as prevent some cancers. Parsnips, while not as rich in beta-carotene as their cousins, carrots, they are rich in fibre, iron, calcium and vitamin C.

4. Squash and Pumpkin.

For your belly:

Fall is the season for all kinds of delicious squash, including Acorn and Winter squash and the iconic, Pumpkin. Baked squash often has a delicate sweet flavour with a creamy texture, but different squash have been cultivated for different textures and flavours. Most squash are great as a side-dish, mixed with pasta or other carbohydrates, or made into rich soups. Sugar Pumpkin is one of the most versatile crops this season. It can be baked in bread, stirred into porridge, pureed into soups, or made into pie. The seeds can also be eaten. Roasted pumpkin seeds are a simple, crunchy, and healthy snack. I use pumpkin in place of eggs and oil in my guilt-free (and delicious) Vegan Chocolate Cake.

For your body:

The bright yellows and oranges associated with squash are a sign that they are rich in carotenoids, which are good for your heart and can prevent cancers. In fact, the amount of vitamin A in Winter Squash increases after being picked. Squash and pumpkin are also rich in folate, fibre, and vitamin C. Pumpkin seeds are, themselves, impressively healthful. They are comparable to peanuts in protein content, and they are a good source of zinc and omega-3 fatty acids.

5. Warming spices.

For your belly:

Have you ever wondered why cinnamon and cloves taste so good in hot cider or baked apples? Or why, on a cold winter day, hot soup with a little kick can reinvigorate you? Well, it’s all in the warming spices! (ok, not all, but warming spices take this season’s food from good to great). Many of the common spices used in Fall in Winter cooking have a “heating” affect and are so-called “warming” spices. Common spices include: Cinnamon, Cloves, Cardamom, Tumeric, Cumin, and Ginger. Each of these spices have a distinct flavour that complements this season’s staples. Cinnamon, Cloves and Cardamom can be combined in warm milk or tea for a warming treat. They can also be added to fruit dishes to bring out certain flavours, like in applesauce or pear/apple oatmeal. Tumeric, Cumin and Ginger are tasty when blended in a sauce served over roasted squash. Also, adding some of these to your chicken soup will enhance the flavour of the meat and give the popular dish a slightly exotic spin. I use warming spices in Apple Bread, Homemade Chai, and Curried Squash.

For your body:

Many of these spices fight inflammation. Cinnamon is a known blood-sugar regulator and, as such, is recommended for Diabetics. It can also be used to relieve aching muscles and improve cold symptoms. Cloves have often been used to aid digestion and , because of their antiseptic qualities, for caring for toothaches. Ginger is a powerful anti-inflammatory substance. It is used to treat arthritis, migraines, and digestive problems. Tumeric’s high amount of flavonoids called curcuminoids has been scientifically shown to reduce inflammation and prevent cancers. Cumin has been shown to improve digestion and relieve flatulence and bloating.

Other seasonal suggestions:

In general, it is a good idea to get a variety of bright colors in your diet at any one time. The bright, natural colouring of many fruits and vegetables means that they are rich in a particular type of antioxidant or vitamin. Most of the suggestions in this post are rich in carotenoids, like beta-carotene, which give many fruits and veg their characteristics yellow and orange colours. For nutritional variety, try incorporating figs, cranberries, clementines and turnips in your Fall menu. These are relatively new foods for me --- I ate my first fig yesterday! --- so I didn’t want to include much on them. I plan on experimenting with these foods and letting you know how everything turns out.

Until next time, happy Autumn and best wishes.

For more information on the foods mentioned in this post please visit one of my favourite sites: nutritiondata.com

Homemade Citrus-Poppyseed Bread

Though we didn't bake it this morning, this is one of Rick's and my favourite breakfasts. It is adapted from a traditional soda bread recipe. This is a dense, filling bread is low in saturated fat and provides a good source of elements: phosphorus (bone health), selenium (thyroid health), and manganese (bone health). Aside from being good for you, this bread is delicious, too. The sweetness of the bread is tempered perfectly by the tanginess of citrus.

Enjoy!

Homemade Citrus-Poppyseed Bread

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from the kitchen of Kimberly Joki-DeLong

Serves 10

Makes 1 loaf or 10 thick slices

Nutrition: 162 calories ◦ 6g protein ◦ 4g fat

29g carbohydrates ◦ 5g fiber

Ingredients:

◦ 2 cups whole-wheat flour

◦ 1 ½ cups all-purpose flour, plus some for dusting

◦ 3 T poppy seeds

◦ 1 t baking soda

◦ 1 t baking powder

◦ ¼ t salt

◦ 1 T pure honey, more for topping

◦ 1 large egg, preferably organic

◦ 1 T olive oil

◦ Zest & juice of 1 large organic orange, some for garnish if desired

◦ Purified water as needed

◦ Zest of half an organic lemon

Instructions:

1. Preheat oven to 375°F. Meanwhile dust baking sheet with flour and set aside.

2. In a medium to large mixing bowl, mix all the dry ingredients together. In another bowl, whisk all wet ingredients together well, do no add the water.

3. Add wet mix to dry mix by cutting it in using a rubber spatula. Mix well until dough just comes together and there is little or no dry mix which has not been folded into the dough. You may need to add water at this point to make sure all the dry mix gets included in the dough. Your dough should be sticky, don't try handling it with your hands as it is very messy.

4. When everything is well-mixed, use the spatula to turn the dough out onto the baking sheet. Use spatula to shape the dough and press in orange slices for garnish if using. Use a knife to score the bread down the middle between the garnish.

5. Put pan in warm oven, bake for about 20 minutes or until the exterior is golden and “crusty.” Test the middle of the bread with a clean toothpick, if it comes out clean the bread is done. Using a metal spatula, transfer cooked bread to serving dish. Let cool briefly before serving.

Serving suggestions:

◦ Serve with honey and canola oil if you want some extra flavour

◦ To round out this meal, which focuses on the bread, try adding fresh fruit in a complementary colour. Try kiwi, blueberries, red grapes, or plums.

◦ You should always have good proteins in the morning to sustain you throughout the day, nuts like almonds and walnuts are tasty with this meal.