Fun with Filo

I recently embarked on making homemade apple turnovers. I was having a pretty specific craving and my little Oskar was up for the challenge. Now before you start to think that I actually made the filo from scratch I must tell you that I bought the filo pastry from Choices Market (and I must specify that it was spelt filo). It basically looks like filo but a bit darker. The directions are much the same as far as I know and pretty straight forward.

I am including a recipe I developed for spanikopitas recently for a client here on Bowen Island who loves pastry but doesn't love the side-affects of the white flour. So we made homemade ones with goat feta, onion, organic spinach and butter and, of course, spelt filo.

They were magnificent. Yes, they worked out beautifully despite our inexperience and trepidation while watching the filo flake and break at every move we made as we tried to fill it. I kept reassuring my client that it didn't matter. The butter will make it all better by glueing it together and once you bake it the many repair jobs you made to the multiple layers of dough are hidden...and who waits to analyze it anyways!? It's filo for crying out loud. You eat it as soon as it's cool enough that you don't scorch your tongue.

My son Oskar loved it. He promptly exclaimed, "hot-apple-pie, Momma!" for the first time as I recovered it from the oven after a lengthy bake. I'm not sure where he got that from as I've never made apple pie, but it was pretty darn cute!

My husband didn't know I was making it and came from working in the cottage to see what we had been creating. His look of delight was enough to know I had to stash some away or this wasn't going to last until tomorrow.

Here's the recipe. Follow the method on the box of filo and stuff it with either sweet or savoury or whatever you fancy, and prepare for tastebud enlightenment.

Lisa Marie’s Spelt Spanikopita w/ Spinach & Goat Feta

½ box Spelt filo pastry (from the healthfood store)
I head of fresh *organic spinach (or equivalent frozen or pre-washed)
1 cup crumbled feta cheese (goat, sheep or organic cow feta)
Large onion, sautéed (optional)
Approx. 1/3 cup organic butter, melted (1/4 cup if you don’t choose to sauté onion.)

Method

1.) Follow instruction on box for preparing spelt filo for stuffing.
*Note that you should remove from freezer the day before you make it and let sit in fridge for several hours. It can be re-frozen if you have a change of plans.
2.) Cut large onion very finely (use food processor for quick, tearless option) and start frying it on low heat in butter until well-cooked, and somewhat browned.
3.)Meanwhile, put spinach and feta into food processor and blend until well-chopped.
4.) Melt butter on stovetop in a small pot or stainless steel measuring cup.
5.) Spread out sheets of filo and as per direction spread butter with a brush all over in between layers.
6.) Spread feta and spinach and onion mixture over filo and roll or cover, as desired (see directions for options).
7.) Bake according to direction until lightly browned on the edges (browning is crucial for best flavour)
8.) Let cool slightly, serve and enjoy!

Sweet version with apples: To prepare the apples, simply sautee them ahead of time, covered, in a bit of butter and a splash of water until they are soft. Add some unrefined sugar, especially if the apples are tart, and some cinnamon and/or cardamom to flavour, let it cool and stuff!

Comments? We'd love to hear them...as well as any creative ideas for filo.

Your WeeMunch hosts,

Lisa Marie & Karen

Clean Springtime Eating

My appetite changes with this light and airy springtime season. I crave less dense, starchy and protein-rich foods and want more light, easy-to-digest, clean foods. This is a very natural shift that often happens at this time of year. In the fall and winter seasons our bodies build and store nutrients. In the spring and summer seasons our bodies move their focus to the liver/gallbladder, cleansing and renewal.

Even though kids may not seem to follow to this pattern (for example, children often crave protein rich foods during growth spurts) as much as adults, their appetites do change with the seasons.

The other night I went with my instincts and made a simple lentil spring (no bake) casserole, which I hope you will enjoy too.

Lentil Spring Casserole

First I rinsed some red lentils and boiled them until soft. Then I added a touch of tumeric, unrefined salt and a dollop of homemade organic ghee or butter to taste.

Meanwhile I cut up some of my favourite spring veggies; asparagus, pea shoots and baby bok choy and sauteed them (actually I left the pea shoots raw).

Then I cut some medium firm tofu (Soyganic brand is best quality tofu/soy milk by the way!) and sauteed them for a few minutes until lightly browned. I then opened up a yummy jar of some apricot chutney and added it as the perfect 'marinade' for my tofu. I simply added it to the warm pan for a minute or so to warm up.

Next, I grabbed 3 plates put a warm layer of red lentils as a base, then a bed of sauteed spring
greens + a sprinkling of raw pea shoots. Then I
topped it off with the glazed tofu.

Yum! It was a hit and we all felt really good after eating it too. A very clean-burning meal.

For those who do not like tofu (hint: I never used to until I learned to make yummy glazes for it) you can use tempeh or, for a soy-free option, use nuts/seeds instead (sprinkled on top) for added crunch and protein.

May you be well nourished.

Potato Gratin Is Funny At Our House

I have to confess that I am one of those people that can open an empty fridge and still make a healthy meal. That was the context the first time that I made my son a simple version of potato gratin from an empty fridge. All you need is some white cheddar, potatoes, buttermilk and fresh herbs…and you’re ready to roll. Here’s a more deluxe version for when you have some groceries at home.

Gratin is a French word that literally means “browned,” cheese or breadcrumbs on the top of a casserole. Potatoes have a bad reputation because they are often served deep-fried as fries or chips. When baked or steamed, potatoes are loaded with fibre, vitamin C, protein, vitamin B1, and potassium.

Potato Gratin Recipe

Raw cheddar cheese (Always buy white cheddar. Believe it or not, milk doesn’t come in any shade of orange. That’s a food dye.)
1.5 cups of Buttermilk
Fresh thyme, unrefined salt and pepper, garlic
8 unpeeled Yukon Gold potatoes
Your choice of thinly sliced carrots, organic spinach or any other veggie

1. Thinly slice 6 to 8 medium sized potatoes, Yukon Gold potatoes are an inexpensive favorite. Steam for about 20 minutes or until you can easily poke a fork through them. While your veggies are steaming, preheat your oven to 365 degrees. Steaming first not only cooks your potatoes quicker than if you only bake them, but also seems to make them fluffier. Note: I add thinly sliced carrots to my steamer…for some extra flavour and nutrition. Go wild and use what veggies you have in the crisper.

2. Then spread your steamed veggies flat in casserole dish. I do mine in layers and put shredded cheese, buttermilk, thyme, salt and pepper in the middle. Let cook for about 30 minutes.

3. Remove your potatoes from the oven, add the rest of your cheddar cheese to the top and broil on low for 5 to 10 minutes until crispy and brown. Let cool and enjoy. As you can see, our little guy does!

Indian Fast Food

My husband’s family is Indian from Fiji. And, Tin Fish Tarcurry or Tarkari, the Bengali term for curry, is an old family standby when a quick, healthy meal is desired in an instant.

I was recently cruising the aisles of a local market and discovered some fresh, organic turmeric, which looks identical to ginger except for the lovely orange yellow colour on the inside. I decided to learn how to make my husband’s family recipe, and to include my newfound fresh turmeric.

My son Ilan just gobbles this dish up and once it’s finished, he then tries to lick the bowl. I’m dead serious.

Tin Fish Tarkari Recipe

Ingredients

A tin of wild unsalted salmon (empty the water and rinse)
Note: We’re not wild about tinned food at Weemunch…the lining, aluminum, high sodium and preservatives aren’t the best, but, once a week isn’t anything to worry about. You could also use fresh fish if it’s readily available, as it’s still quick and easy to cook.
An onion
Spices: Cumin, Turmeric, Unrefined Salt, Pepper, Chili Flakes, garlic
Organic, Spinach (optional)
Fresh Tomatoes (optional)
Butter and olive oil

1. On medium heat, in a large frying pan or saucepan, melt a pat of organic butter with a couple of tablespoons of olive oil
2. Then add your chopped onion and cover, letting it simmer until translucent and curled.
3. Then add some chopped garlic, a teaspoon of cumin, turmeric, and a dash of salt and pepper (to taste) and a small sprinkling of dried chili flakes. Stir and let simmer for a few moments to infuse the oils, onions and spices.
4. Then add your tinned salmon. Stir in and blend with the spices. Then add some spinach until wilted. Serve on its own or with brown rice, couscous, or roti. Enjoy!

Edible Art

Increasingly children’s art supplies are being made from food grade materials. And it seems they’re good enough to eat. Well almost. Beeswax, olive oil, natural pigments, food grade essential oils are just some of the ingredients you can now find in your crayons, pencil crayons, paints, and play dough.

From about twelve months onwards you can gently introduce your little one to art making…earlier if you think your child is just that daring. Don’t expect extended play…maybe just a few moments of curious exploration of the materials that will lead to a lifetime of enjoyment and more importantly focused relaxation.

It’s often costly and expensive to purchase truly non-toxic art supplies and the quest for these little gems can be time consuming. But for me, it’s an important investment. I’ve seen Ilan’s generous teeth marks on one too many a crayon. Food grade art supplies also offer more sensory exploration, as they just look, smell, and feel more refined than conventional products.

WeeMunch (Almost) Edible Art Supplies

Crayons by Stockmar

Made in Germany with pure beeswax, these high quality non-toxic crayons come in standard and block forms. Stockmar crayons can be used in many interesting painting techniques, ranging from simple layering to sgraffito with a scraping tool, or even challenging encaustic and melting techniques for when your children are older.

Play dough, Pencil Crayons and Paints by Eco Kids USA

Eco Dough is no ordinary play dough. It is a molding dough handmade with flour, salt, cream of tartar, organic rosemary oil, vitamin E oil, soybean oil, coconut oil, potassium sorbate, citric acid, natural and organic fruit, plant and vegetable extracts from beets, spinach, paprika, carrots, purple sweet potato, red cabbage, blueberries and tomatoes.

Eco-colored pencils are made from recycled newspaper, wax, natural mineral pigments and glue derived from corn and potatoes.

Eco-paint is a powder paint handmade with flour, cornstarch, seaweed, natural and organic fruit, plant and vegetable extracts from beets, spinach, paprika, carrots, purple sweet potato, red cabbage, blueberries and tomatoes.

Believe it or not, Eco Kids USA have also created gluten-free formulations. All play with art must be supervised by an adult at each and every stage.