hazelnuts – Page 4 – GUTSy Performance Nutrition

Tart Cherry + Fig Granola

June 13, 2015October 12, 2015by Rebecca3 Comments

A few weeks ago, I volunteered at a fun run organized by a student association on campus. It was the lowest-key race I’ve helped or taken part in and there were only a handful of runners participating. On the course, I stood amidst a bunch of trees in the park, pointing the way for runners and offering my cheers.

I am the lamest of cheerleaders. I feel inadequate at motivating and lifting up. The words that come easily in print are the hardest to voice.

The course was three laps so I watched the runners progress through each mile. Because there were so few participants I got to know each of their fun-running styles, and consequently felt the need to up my cheering game each time they came around, from the first confident runner to the last couple walk/jogging together.

At the end of the evening, one of the runners thanked me for being encouraging. You were really helpful; you motivated me to keep going, she said.

I swiveled around dramatically, making sure there was no one else she could be talking to before answering, Really!?!?

I was astonished.

I spent the better part of winter reading Matthew Kelly’s book. In it he shares about figuring out how best to reach people. At the end of the day, it really is quite simple: People need to be encouraged, he says.

I had underlined, ear-marked, and post-it noted that section, thinking how I wanted to practice encouragement in the ensuing months.

The funny thing about that runner thanking me for my invisible pompoms is that her words were equally encouraging.

Lifting each other up is a little gift that simply keeps on giving.

Tart Cherry + Fig Granola

This granola is a little gift too. I don’t make granola often because I find the sweet flavors and crunchy textures mildly addicting and if I don’t practice some restraint, the whole batch will be eaten in one go. Numerous studies have shown that tart cherries are good for runners because they aid in reducing inflammation and increasing muscle recovery. While the amount of tart cherries in this granola are no where near the amount necessary to show real results, I am firm believer in the “every bit helps” philosophy, plus they taste good. We have a local business just up the road, Oregon Cherry Country, that grows and processes their own cherries and I usually purchase from them. Realistically, all the nuts, seeds, fruit, and even spices can be interchanged here. I really like the balance of the puffed cereal (like arrowhead mills or nature’s path brands, not rice krispies) with the oats, and the seeds, nuts, and fruits showcased here are among my favorites–change them up based on what you like or have!

2 cups thick-rolled oats, gluten-free if necessary

2 cups puffed rice cereal

1/2 cup toasted hazelnuts, chopped

1/2 cup raw almonds, chopped

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

3/4 tsp. salt

1/2 tsp. cinnamon

1/4 tsp. ground ginger

1/16 tsp. (a large pinch) cardamom

1/16 tsp. (a large pinch) cloves

1/16 tsp. (a large pinch) nutmeg

1/3 cup dried tart cherries

1/3 cup dried figs, chopped

1/4 cup coconut oil, melted

1/4 cup maple syrup

Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
Combine the dry ingredients, save the fruit, in a large bowl. Pour the liquids over the dry and use your hands to coat them all evenly. Spread the granola mixture on the baking sheet, press down gently, and roast in the oven for 25-30 minutes, rotating pan halfway through.
Remove from the oven and leave to cool before adding the dried fruit.

Winter

Chocolate Hazelnut Cake with Strawberry Chia Sauce and Hazelnut Ganache

February 22, 2015February 20, 2022by Rebecca12 Comments

Closer to ‘Walden Pond’ than the ‘Joy of Cooking’, I read off the back of the book to Will as we drove from the library.

You do know ‘Walden’, yes? I asked.

No idea, he said.

It’s a great American classic! I astonished, the former English major in me kicking in. You should have read it in 11th grade along with Nathaniel Hawthorne’s ‘The Scarlet Letter’, and Jonathan Swift’s satire about eating Irish babies. Yes?

No idea. I hated English. I almost failed that year.

Whoompf. Deflated, I let the conversation sink in.

No wonder I don’t get any poetry.

And then recalling all the frustrated exchanges about technology, the wireless button this, the computer gidget that, the tiny intricate parts on his truck I really should stop asking about, the movies I’ve never seen nor heard of, and his daily exasperated, why-don’t-you-stop-clicking-random-things-for-god’s-sake!?!

That year he lived and worked with my parents, they were incredulous he didn’t know a halter or a hoof-pick. Walter good-naturedly gave him a hard time for all the daily first time learnings. We don’t all grow up on a ranch, dad, I wanted to say when I learned of it.

And then, the last we were home, Will gave the ribbing right back when he taught Walter about an iPhone, and we could all see the dawn of realization come across dad in knowing all those second nature morsels of truth in the ranching life were his and there he was being the one who didn’t know.

We each have our knowings, interests, and talents. The divine interweaving of their chaos into our social network is a special kind of art; you like this and I like that, and we still love each other and are friends and can relate; the somehow perfectly messy order of it is beautiful and awe-inducing, don’t you think?

(and if you don’t and it’s just me then point in case!)

Chocolate Hazelnut Cake with Strawberry Chia Sauce + Hazelnut Ganache
makes two 6-inch layers or one 9-inch layer, gluten + dairy-free
Recipe Updated: 2/20/22

– This cake is intensely dark, and about the best chocolate cake I’ve had. William tends to like fluffy white cake-mix type cakes and is real particular about sweets. He gobbled this up day after day. Considering recipe testing, this is a stamp of approval in the truest sense!
– The cake can be made with and without eggs. The egg-free version is denser and more brownie-like than the version with eggs. We didn’t think it lived up to the egg version on the first day, but it won out as the days went on, and tends to be my go-to when making this regularly. Give the flax egg version a try by mixing 2 tablespoons ground flax with 6 Tbs. warm water to form a flax slurry in lieu of the eggs.
– The chocolate is paired with locally grown hazelnuts and strawberries picked fresh from the farm. They are the most insanely delicious strawberries. Mixed with chia seed to thicken up into a sauce, they require no additional sweetener. Add them between the layers with the ganache and serve them on the side. Depending on your berry availability, sweeten them up as necessary.
– For an everyday, less decadent version, I switch out the hazelnut for almond flour by weight, make one larger layer, and make a simple dairy-free buttercream mixed with about 1 Tbs. of your favorite fruit jam to lightly frost. It’s simpler, but still quite special.

for the cake

3/4 cup / 115 gr brown rice flour
1/4 cup / 28 gr hazelnut meal (ground from toasted and shelled hazelnuts)
1/2 cup /40 gr raw cacoa powder*
2 tablespoons / 16 gr arrowroot powder
1/4 teaspoon salt
1 1/2 teaspoons baking powder
3/4 cup /225 gr maple syrup
1/4 cup /55 gr coconut oil (soft, not melted)
2 eggs, at room temperature (or 2 Tbs. flax with water, see above)
1 teaspoon pure vanilla extract
1/2 cup / 120 ml unsweetened hemp milk

for the strawberry chia sauce

4 cups / 620 gr frozen strawberries
4 Tbs. / 40 gr chia seeds

for the hazelnut ganache

3/4-1 cup / 180-240 gr unsweetened hemp milk (or other non-dairy milk)
275 grams (10 oz.) high quality dark chocolate
1/4 cup / 28 gr hazelnut meal
chopped hazelnuts for garnish

for the cake

Preheat oven to 350° F and line the bottoms of each cake pan with parchment paper. Then rub a little coconut oil up the sides of the pans and set aside.
In a large bowl, whisk together the first 6 ingredients, set aside. In another large bowl, combine the maple syrup and coconut oil with a whisk and a strong arm until it’s light and fluffy. Add the eggs or flax eggs one at a time until incorporated; then add the vanilla and milk; mix again until it is combined. Next, a bit at a time, stir in the dry ingredients to the wet.
Divide the batter evenly between the cake pans and bake for 25-30 minutes. Check after out 20 minutes so as not to over bake.
Transfer the layers to a cooling rack and allow to cool for about 20 minutes; then remove layers and rest them until completely cool.

for the strawberry chia sauce

Place the strawberries and seeds in a food processor and puree until smooth or still slightly chunky (your choice). Then turn into a container and place in the fridge for firm up for an hour or more (this might depend on the water content of your berries).

for the hazelnut ganache

In a food processor, puree the hazelnut meal and chocolate together until finely ground. In either a small bowl in the microwave or a small pan over the stovetop, heat the milk to frothy and boiling. Next, with the food processor running, slowly pour in the hot milk to form a thin sauce. Pour into a bowl and leave to sit out at room temperature or if you’re impatient, put in the fridge for an hour or two. It should become quite thick, like buttercream frosting.

assemble

Level the cake layers, if necessary, with a long serrated bread knife. Place one layer on the cake stand or plate, and using a cake spatula or thick knife, put about 2-3 tablespoons of ganache on one cake layer and spread evenly. Spread roughly 2-3 tablespoons of the strawberry sauce over the frosting, leaving about 1/2 inch of space from the edge. place the other cake layer on top and frost the rest of the cake. Garnish with extra chopped hazelnuts, if desired.

If keeping the cake around for longer than a day or two, store in the fridge.

*for reasons to start using a little more raw cacoa instead of cocoa powder, Sara gives a great explanation.

Autumn, Winter

Beets, Tahini, Flatbread + Lentils

December 15, 2014January 9, 2017by Rebecca4 Comments

Shannon and Anneke walked in to the kitchen and immediately curled their noses. Bec! You’re stinking up the house. After lifting the lid on the pot, they were even more disgusted. Beets! Gross!

An hour later, Shannon at least, was singing a different tune: I love beets! Beets, beets, beets. Let’s eat beets. For months afterwards, the subject of beets made their way into many a conversation, joke, and non-sensical late night roommate Facebook exchange. They even made their way into our school life as Shannon and I sat in our farming class plotting how to make more money than all the other students on our hypothetical farm. Our proposed course of action was growing and selling beets, of course.

I have long since forgotten what sort of meal became of the beets that day when Shannon and Anneke walked in, but I’ve no doubt vegetables took center stage. Anneke, Shannon, and Kaci embraced my fondness for all things vegetable as whole heartedly as any semi-normal 20-something college person could, with only the expected amount of jabbing. My fondness for the full spectrum of produce even made it into Anneke and Kaci’s toast for my wedding.

I’m going ‘home’ in a few days to celebrate family and Christmas and to perform my semi-annual reset in the farmhouse sunroom, where I will take in the dazzling morning light, open spaces, and cows over morning porridge. I’m super excited about a few things, and one of them is having a dinner party with Shannon and our fams. Last time we held a party, I was on a Middle-Eastern-themed-beet-tangent as well, so I made beet hummus and rose-flavored everything. I have come full circle as far as flavor combinations go so these beet flatbreads just might make an appearance. Luckily for me, I will be welcomed in to perfume Shannon’s home with the aroma of roasting beets.

Clearly, stinking up our house that winter afternoon was the right thing to do.

Beets, Flatbread, Tahini + Lentils, serves 4-6
There are many components to this recipe, making it somewhat labor-intensive. All the separate components save the flatbread can be made ahead and then reheated to eat with freshly made flatbread. On a rushed day, use purchased pita-type bread to serve instead.

Lentils
1 cup lentils
3 cups water
Juice from 1/2 a lemon
1 clove garlic, crushed
1/2 tsp. cumin
salt to taste

Roasted Beets
10 medium-size beets, tops and bottoms removed

Lemon-Tahini Cream
2 Tbs. tahini
1 1/2 Tbs. lemon juice
2-4 Tbs. water (as needed)
1 small garlic clove
Salt and pepper, to taste

Flatbread, adapted from Gluten-Free & Vegan Bread
1 Tbs. chia seeds
1/2 cup hot water
1/2 cup brown rice flour
1/2 cup garbanzo & fava flour
3/4 cup millet flour
1/4 cup amaranth flour
1/2 cup arrowroot starch
1/2 cup ground flax seed
1 tsp. salt
2 Tbs. extra virgin olive oil
1/2 Tbs. honey
3/4-1 cup warm water

Hazelnuts + Toppings
1 Tbs. extra virgin olive oil
dash of ground allspice
2 bay leaves
1/8 tsp. ground cinnamon
1/4 cup toasted hazelnuts, coarsely chopped
1/8 tsp. salt
Dried dill, for sprinkling
Dried rose petals, for sprinkling

Bring lentils and water to boil in a medium saucepan. Turn down to a simmer and cook for 20-30 minutes, until soft. Remove from the heat and stir in the remaining ingredients. Set aside.
Halve or quarter beets. In a large piece of foil, wrap all of the beets and roast in an oven, preheated to 400 degrees F, for 45-60 minutes. Check part way through for doneness, by opening up the foil bundle and stabbing with a fork. The beets should be tender all the way through. When done, remove from the oven and let cool slightly. Then, slice them into smaller pieces.
For the Lemon-Tahini Cream, puree all the ingredients in a food processor. Add additional water or lemon juice, to reach the desired taste and consistency.
In a small sauté pan, heat oil over medium heat. Add spices and bay leaves and cook until the spices start to smell warm and toasted, about 4-5 minutes. Remove from the heat and stir in the hazelnuts and salt. Set aside.
To make the flatbread, soak the chia seeds in the ½ cup water for at least 15 minutes. In a large bowl, combine the flours, flax seeds, and salt. In a separate bowl, combine the oil, honey, ¾ cup warm water and chia-mixture. Stir together and then add this liquid mix to the dry ingredients. Stir until it comes together with a wooden spoon. The dough should be fairly wet, so add more water if needed. Heat a cast iron skillet over medium heat. While the skillet is heating, divide the dough into 8 pieces and roll out each one on a counter, using brown rice flour to keep it from sticking. Each piece should be roughly 6 to 8 inches in diameter. Don’t worry about getting them perfectly symmetrical. As each piece of dough is rolled out, transfer to the skillet and cook on each side for about 4 minutes. Some of the edges will brown and crisp up; this is normal. As each flatbread is done, transfer to a warm oven until they are all cooked.
To serve, spread tahini cream onto the flatbread, top with lentils, sliced beets, and hazelnuts. Garnish with rose petals and dill.