RECIPE: Orange Cardamom Oatmeal Scones

With all due respect to last week's post on embracing these last weeks of winter, the fact that we're being offered up temperatures of -20°C in the final days of February is a little hard to take.

Orange Cardamom Oatmeal Scones to the rescue! These scones came out of the oven so fragrant that it seems tragic that you can't smell them in the photo. A bit denser than an all-flour scone, bursting with flavour from the orange and cardamom, with an extra ray of sunshine (and a bit of chewiness) from the apricots, these are just what you need to hang in there until the weather decides to hand us a warm, sunny day. Even better, these come together in next to no time, so you don't have any excuse not to whip up a batch immediately :)

I've come to the momentous decision that I'm in the "square scone" camp rather than the "pie shaped scone" camp (earth-shattering, I know). I find it easier both to shape and to eat the square ones, and they just look more robust and appealing to me somehow :) I found this method of layering the dough to give a nicely risen, pleasantly plump scone perfect for slicing in half and slathering with butter and jam. Make sure you use *cold* butter for these; you want to create little buttery pockets in the dough for maximum yumminess!

Ingredients:

1¾ cups all-purpose flour

1 cup rolled oats

¼ cup sugar

1 tsp baking soda 

1 tsp cardamom

½ tsp salt

¼ cup butter (cold, not softened)

½ cup finely chopped apricots

½ cup orange juice

¼ cup milk or light cream

1 egg

approximately 1 tbsp light cream for brushing tops

Instructions:

• In a medium mixing bowl, combine the flour, oats, sugar, baking soda, cardamom and salt.

• With a pastry blender, 2 forks, or your fingers, cut in the butter until crumbly (it should be in pea-sized lumps) then add the apricots

• Beat together the orange juice, milk and egg; add to flour mixture and stir gently until a wet dough forms (it should be sticky but hold together well enough for you to pick it up in one big lump)

• Turn dough out onto a lightly floured counter and pat it into a roughly 9" circle. Fold one side of dough in to the centre, then fold the other side completely over the top of the first (so you now have a rough log shape with 3 layers of dough)

• Pat the dough log into a 4" x 12" shape; cut into six 2" x 4" pieces then cut each of those pieces in half to give you twelve 2" x 2" scones.

• Place scones on a parchment-lined baking sheet. Brush tops with cream and bake at 400°F for 15 minutes or until golden brown on top.

Makes 12 scones

For more simple, tasty and family-friendly recipes like this one, check out my book: Cheap Appétit: The Complete Guide to Feeding Your Family for Less Than $400 a Month (While Eating Better Than You Ever Thought Possible)

 

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Weekly Menu Retrospective #127

Welcome to my weekly roundup of the past week's eats. I prefer to report what we ate in the last week, rather than what we're planning to eat in the coming week. Why? The reason is pretty simple: although I usually have a general idea of what we're going to eat in the next week or so, life often unfolds a little differently than planned, and I adjust my menu plan on a near-daily basis to accommodate leftovers and other not-possible-to-plan-ahead circumstances. I find this is the easiest way to ensure that I minimize our family's food waste. I'm also willing to admit that I'm a rather spontaneous cook, given to preparing foods that strike me as the most appealing thing to eat right here and now!

If you'd like a whole book full of inexpensive, quick and kid-approved recipes, check out my book, Cheap Appétit : The Complete Guide to Feeding Your Family for Less Than $400 a Month (While Eating Better Than You Ever Thought Possible) on Amazon (Amazon.com, Amazon.ca and Amazon UK) and Barnes and Noble.  It's gotten multiple 5 star reviews!! I've included page references to recipes that are in the book in my menu plans so you can locate them quickly. For more details about the book, go here. 
 
Breakfasts:
Granola (p. 92) with homemade yogurt, Carrot Raisin Bran Muffins (p. 102), Baked Oatmeal (p. 91) Fluffy Breakfast Puffs
 
Lunches: 
leftovers, sandwiches, Meal-Sized Salads (built with random fruits, veggies, leftover tidbits, cheese, seeds, dried fruits all tossed onto a bed of greens)

Dinners:
Monday: Ham & Cheese Skillet Quinoa

Tuesday: Spicy Peanut & Tomato Soup (p. 163)

Wednesday: Classic Beef Burgers (p. 125) and Easy Oven Fries (p. 194)

Thursday: Pork Souvlaki, Baked Potatoes and Greek Salad

Friday: Omelettes, hash brown potatoes, tossed salad with honey mustard dressing
  
Saturday: Apple & Bacon Baked Beans (p. 177), Cornbread (p. 212) and tossed salad with Thousand Island Dressing

Sunday: Roast chicken, mashed potatoes, gravy, roasted carrots, Raspberry Oatmeal Bars (a variation of my Easy Blueberry Oatmeal Squares)
 
In keeping with my local and organic challenge, I'd also like to note the local and/or organic items on this week's menu:

Organic: coconut (in granola), coconut oil (in granola), raisins, sunflower and pumpkin seeds (in granola), flax seeds, spelt bran, quinoa, green onions, bananas, fresh ginger, garlic, lemons, coffee (locally roasted and delivered by bike!), cornstarch, mustard, tamari, oregano, basil, parsley, Fairytale tea, peppermint tea, lemon balm, oatstraw

Local: potatoes, onions, carrots, apples, salsa (home-canned), honey (unpasteurized), sour cream, whole wheat flour, ground beef (antibiotic and hormone free, pastured)
 
Local AND organic:  oats, milk (used to make yogurt), cornmeal, eggs (not "certified organic", but real free range and fed organic feed), apple cider vinegar

Want to know more about the specific food products I use and where I buy them? Check out my "What's In My Pantry" board on Pinterest.  I will keep this board updated with current information on what products we use, where we're buying them, and how much we're paying. It's a work-in-progress, and you can find it HERE.

For more great meal ideas, check out Menu Plan Monday at orgjunkie.com. 
 

Love what you read here? Click HERE to see the ways you can help support this blog (many of them won't cost you a thing!) 

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An Update on My Morning Routine

Photo courtesy of freedigitalphotos.net

At the beginning of January I shared that my big goal for this year was to get my daily and weekly routines under control. Now that we're a few weeks into the year, I thought it was about time to share an update on what I feel is the key routine of them all: My morning routine.

Why do I think it's the most important? Because the way I start my morning sets the tone for the whole day. The smoother things go in the first couple of hours after I get out of bed, the more likely it is that the rest of the day will be enjoyable and productive. I'm really satisfied overall with my progress in establishing a solid morning routine, especially since I am NOT a morning person by any stretch of the imagination :)

Here's how my morning looks these days:
7 a.m. get up and put on coffee
7:15 - 7: 35 meditate
7:35 - 8:10 shower and dress (oil pulling and energy medicine techniques that I talked about here are also incorporated into shower time!)
8:10 - 8:30 talk to my son while he eats breakfast and finishes getting ready for school
8:30 - 8:45 do "brain training" on Lumosity (this is another new thing for me this year - the whole family is doing it and we really like it!)
8:45 - 9:00 nail down my to-do list for the day and double check sports/extracurricular schedules/appointments
9:00 - 9:30 email/social media (most days, unless I have an early appointment)

I usually eat breakfast somewhere in that 8:45 - 9:30 p.m. time period as well. I don't like to eat right after I get up and I like to graze in the morning so I eat really slowly while I'm getting some of my early morning tasks done :) From thereon in I can go on to a variety of different tasks depending on what commitments I have for the day and what else I need to accomplish.

I've managed to be surprisingly consistent with this routine so far. As I mentioned in my earlier post I've had a tendency to resist formal routines in the past. I was motivated to commit to this new routine as I really wanted to feel like my mornings were under better control.

Getting in the habit of meditating first thing in the day has been a really huge breakthrough for me - it definitely helps me stay more calm and centred throughout the rest of the day. It's well worth the 20 minute time investment!

This routine is starting to feel pretty natural, which is nice - initially I had to stay pretty focused to keep myself on task but it's definitely feeling a lot easier now than it did in the beginning. Once cycling season rolls around, I'll probably need to make further adjustments to incorporate my morning ride into the mix, but I'm hoping that won't be too hard now that I've build a solid foundation.

Hurray for progress!

Some of my other routines are coming along nicely, too, while a few others are still a little (or a lot) rough around the edges. I'll be sharing my progress on more of my routines as we make our way through the year, so stay tuned for further updates.

Do you have a specific morning routine that help your day run more smoothly?

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6 Ways to Embrace the Final Weeks of Winter

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I know, I know - this winter has been SO cold and SO snowy for many of us in North America. And right about now, it feels like it might never end. Even during an average winter, I usually start to feel the "winter blahs" hit right around now. With a brutal winter like we've had this year, those blahs seemed to set in even earlier (probably around the time it hit -40ºC in the first week of January!)

There's no doubt about it, winter can get you down if you let it (even if you're a hardy Canadian). These last few weeks of winter I find it particularly important to focus on making sure I plan lots of uplifting activities in my life to help me get over "the hump" until the warmer weather finally greets us and I can get my hands in the garden once more.

I have found all of the following really valuable in my quest to embrace these last cold, snowy weeks of winter:

1. Get outside: Yes, I know it's cold out there. Maybe REALLY cold. But despite the fact that I'm usually reluctant to leave the warmth of my home at this time of year, it's one of the best things I do for my mental health when I make myself do it. If you're properly dressed, I've found it's quite possible to be comfortable at temperatures as low as -20ºC (and I am one of those people who feels the cold more than average). Yes, that means warm boots, wool socks, hat, gloves, scarf and a heavy coat, but if you take the time to bundle up, you'll be rewarded with an enjoyable outdoor experience. I have been toasty warm hiking through the woods even on very cold days when dressed appropriately. If possible, get your outdoor activity in at midday when the daylight's at its peak. To make the idea of spending time outside more appealing, consider doing an activity you can only do in winter, like cross-country skiing or skating on an outdoor rink.

2. Connect with friends: I spent the afternoon having lunch and chatting away with a good friend yesterday and I felt so refreshed afterwards! While I don't always have time to spend an entire afternoon hanging out, there are lots of ways to fit in a bit of "friend time" even if your schedule is pretty full. Meeting at lunch or after work for a coffee, or going for a walk together on a Saturday morning will give you a major boost in a minimal amount of time. Of course, there's something extra restorative about a longer, more leisurely visit, so inviting a friend or two over for lunch or dinner is a perfect way to while away a winter afternoon or evening.

3. Give yourself a spa night: The cold, dry winter air can wreak havoc on your skin, so this is the perfect time of year to treat yourself to a DIY Spa Night. You can find my suggestions for a frugal yet pampering home spa session here.

4. Cook up some warming foods: As the snow piles up outside, spending hours in the kitchen with a hot oven becomes an appealing prospect. Take some time to make baked goods and nourishing homemade stock, as well as simmering some soups and stews on the stovetop. Including some warming spices like cinnamon, ginger, cardamom, cloves, turmeric, cumin and black and cayenne peppers in your recipes will help warm you up from the inside out.

5. Tackle a project or take a course: Once spring arrives, I know I'll want to be spending as much time outdoors as possible. So, these final weeks of winter are a great time to tackle an indoor household project or two. Whether it's decluttering, reorganizing, refinishing, or a minor renovation or two, having a project to focus on will keep your mind occupied and give you a sense of accomplishment once you complete it! Taking a course to delve more deeply into a subject you're interested in, or try out something completely new, is another fun way to keep your brain engaged for a few weeks. Through online learning sites such as Coursera, you can broaden your horizons without leaving home or spending a penny!

6. Snuggle up! If it's going to be cold out, you might as well embrace it by doing things you can't do in the heat of summer, like snuggle up under piles of blankets with a special someone and a hot beverage. A stack of DVDs and books from the library will help you stay entertained while you keep cozy.

What's your favourite way to enjoy winter?

 

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Weekly Menu Retrospective #126

 
Welcome to my weekly roundup of the past week's eats. I prefer to report what we ate in the last week, rather than what we're planning to eat in the coming week. Why? The reason is pretty simple: although I usually have a general idea of what we're going to eat in the next week or so, life often unfolds a little differently than planned, and I adjust my menu plan on a near-daily basis to accommodate leftovers and other not-possible-to-plan-ahead circumstances. I find this is the easiest way to ensure that I minimize our family's food waste. I'm also willing to admit that I'm a rather spontaneous cook, given to preparing foods that strike me as the most appealing thing to eat right here and now!

If you'd like a whole book full of inexpensive, quick and kid-approved recipes, check out my book, Cheap Appétit : The Complete Guide to Feeding Your Family for Less Than $400 a Month (While Eating Better Than You Ever Thought Possible) on Amazon (Amazon.com, Amazon.ca and Amazon UK) and Barnes and Noble.  It's gotten multiple 5 star reviews!! I've included page references to recipes that are in the book in my menu plans so you can locate them quickly. For more details about the book, go here. 
 
Breakfasts:
Granola (p. 92)  Morning Glory Muffins (p. 98), Fluffy Breakfast Puffs
 
Lunches: 
leftovers, sandwiches, Meal-Sized Salads (built with random fruits, veggies, leftover tidbits, cheese, seeds, dried fruits all tossed onto a bed of greens)

Dinners:
Monday: Everything-But-the-Kitchen-Sink Lentil Soup (p. 162), Cornbread (p. 212)

Tuesday:  Broccoli & Bacon Alfredo, tossed salad

Wednesday: Sweet & Sour Pork (p. 142) served over rice

Thursday: Spinach, Sausage and Mozzarella Egg Puff (p. 181)

Friday: "Chicken Enchilada" Nachos (I made a batch of my Zesty Cheese Sauce and added cumin, chili powder and a couple of cups of shredded poached chicken; poured over good quality tortilla chips - I use Que Pasa - and topped with avocado, green onions, salsa and sour cream).
  
Saturday: Sausage and Apple Sauté (p. 137)

Sunday: Beef Bourguignon over mashed potatoes, Pear Crisp (p. 220)
 
In keeping with my local and organic challenge, I'd also like to note the local and/or organic items on this week's menu:

Organic: coconut (in granola), coconut oil (in granola), raisins, sunflower and pumpkin seeds (in granola), flax seeds, quinoa, lettuce, beef stock, tortilla chips, lemons, coffee (locally roasted and delivered by bike!), cornstarch, mustard, tamari, oregano, basil, parsley, Fairytale tea, peppermint tea, lemon balm, oatstraw

Local: potatoes, onions, carrots, apples, salsa (home-canned), honey (unpasteurized), sour cream, whole wheat flour
 
Local AND organic:  oats, milk (used to make yogurt), eggs (not "certified organic", but real free range and fed organic feed), apple cider vinegar

Want to know more about the specific food products I use and where I buy them? Check out my "What's In My Pantry" board on Pinterest.  I will keep this board updated with current information on what products we use, where we're buying them, and how much we're paying. It's a work-in-progress, and you can find it HERE.

For more great meal ideas, check out Menu Plan Monday at orgjunkie.com. 
 

Love what you read here? Click HERE to see the ways you can help support this blog (many of them won't cost you a thing!) 

Want to stay connected in between blog posts?

Click HERE to sign up for my Cook with Karen newsletter (max 2 emails a month)

Click HERE to follow me on Pinterest 

Click HERE to follow me on Twitter

Click HERE to like Abundance on a Dime on Facebook and get updates and tips on living frugally

Click HERE to like Cheap Appétit on Facebook and get updates and tips on frugal eating and cooking

Frugal Superfoods #2: The Amazing Avocado

Photo courtesy of freedigitalphotos.net

I'm long overdue for another installment in my Frugal Superfoods series. Way back in May, I kicked things off with my post about the wonders of the humble green pea.

This time I'd like to shine the spotlight on one of my favourite foods: the amazing avocado.

I came to this wonderful food rather late in life. Nary an avocado passed through the door of my parents' house when I was growing up, and I had never even tasted guacamole until well into adulthood. To be honest, I can't recall exactly when or where I had my first avocado experience, but after doing the research for writing this post, I'm really glad that I usually eat half an avocado several days per week!

In my area, 5 packs of avocados routinely go on sale for right around $3, sometimes $2.49, and occasionally even closer to $2. That means I'm generally paying about 50-60 cents per avocado. That's less than half the price of a candy bar, while packing in an amazing list of health benefits.

Avocados contain an impressive array of nutrients: Monounsaturated fats, potassium (surprisingly, more than bananas by weight!), Vitamin K, Vitamin C, Vitamin E, folate, copper, plus a whopping 11 grams of fibre per medium avocado.

They have also been shown to have a wide range of health benefits:

Eye health: They are a good source of lutein, a carotenoid which helps protect against eye disease.

Weight loss/maintenance: Some studies have shown that people who eat avocados weigh less than those that don't. One reason for this may be that they're high in oleic acid, a fat that activates the part of your brain that makes you feel full.

Increased nutrient absorption: Some studies have shown that adding 1 cup of avocado to a salad can boost absorption of lycopene and beta-carotene 200-400%!

Decreased risk of diabetes, stroke and heart disease: There is strong support for avocado's role in helping prevent these all-too-common diseases.

Cancer prevention: Avocados contain a wide range of beneficial phytochemicals which are known to prevent cancer. In addition, some interesting research has shown that avocados can actually encourage the death of cancer cells while promoting the health of normal cells - that's pretty cool :)

Anti-inflammatory properties: A number of the nutrients found in avocados are anti-inflammatory, which means they can help prevent or minimize symptoms of diseases like arthritis.

If all that wasn't enough, they're pretty darn tasty, too! In addition to the standard guacamole dip, there are plenty of other ways to incorporate avocados into your meals:

• As a topper for soups and chilis (I love them on my Black Bean Chili)

• Add slices to sandwiches and burgers

• Toss them into almost any kind of salad (green, grain or bean-based)

• Tuck them into an omelette or add them as a garnish for scrambled eggs

If you want tons more ideas for ways to incorporate avocados into your cooking, check out the recipe page at the California Avocado site,

Do you have a favourite way to eat avocados?

 

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