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Cathy Connally

@flavourwithbenefits

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Here's a great recipe for you. A sweet treat.🍰 🎃
Plant Based Pumpkin Snacking Cake

Flavours: Warm aromatic cinnamon and nutmeg balanced with sweet pumpkin texture and colours will bring you gently into autumn.

Benefits: Low in saturated fat and calories and using pure Monkfruit, the sugar is lower, this will be your new go to for a lower calorie sweet treat.

Yield: 9 Servings

Total Time: 1 hour

Equipment: Mixing bowls, measuring spoons and cups, 8 or 9” square or round pan, parchment paper, spatula

Cake:

210 g (1¾–1⅞ cups) whole grain flour (gluten-free flour varies by blend)

2 tsp ground cinnamon

1½ tsp pumpkin spice blend
1½ tsp baking powder

½ tsp baking soda

⅛ tsp fine sea salt

1 tbsp ground fenugreek (optional)

240 g (1 cup) canned pumpkin puree

¼ tsp pure monk fruit or an additional 2 tbsp maple syrup

2 tbsp maple syrup

120 ml (½ cup) non-dairy milk

1½ tsp vanilla extract

1 tsp apple cider vinegar

Gluten-Free Streusel

50 g (½ cup) almond flour

60 g (¼ cup) light brown sugar

½ tsp cinnamon

1-3 tbsp water

Preheat the oven to 360°F (180°C) and line the bottom of an 8-inch square or round metal baking pan with parchment paper.

Streusel Topping: in a small bowl stir together the almond flour, brown sugar, and cinnamon. Add the tablespoon of water and stir with a fork until the mixture looks clumpy and is uniformly moist. Set aside.

Cake: In a large mixing bowl whisk together the dry cake ingredients (flour, spices, baking powder and soda, salt). In a separate bowl, combine the wet ingredients (pumpkin, sugar, maple syrup, milk, vanilla, and vinegar).

To make the batter, pour wet ingredients into dry, and stir just until there's no visible dry flour. The batter will be thick and fluffy. Transfer to the prepared pan and smooth the surface. Sprinkle the streusel mixture on top and bake for 40 to 45 minutes. The cake is done when a toothpick inserted in the center comes out clean or when the center lightly bounces back when pressed.

#flavourwithbenefits #plantbased #cake #cathyconnally #recipe by @flavourwithbenefits

Back in the saddle again. Thank you to all my sweet friends who left their kind words on my previous post. I really appreciate all of you.
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Been busy with my new series of teaching kitchen sessions. Had the first one last night making Creamy Apple Carrot Ginger soup. Everyone cooked along. They loved this plant based version and rhe best part was they got to eat their handiwork afterwards. Wahoo.
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I will post the recipe. You might find it enjoyable.
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It is Fall here of course. The temperature is warm so a great time with the Fall harvest and many colours around.
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#teachingkitchen #flavourwithbenefits #fallsoups #chef #cathyconnally
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What is your favourite Fall meal? by @flavourwithbenefits

by @flavourwithbenefits

I don't want to admit it but it is Fall. Darn. Oh well, cooler days,trees changing colours and hummingbirds migrating. And 🍎 apples. Lirs and lots of apples. Lori at @myquietkitchen has developed some killer recipes, including apple pie and a non-dairy crust too.
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Then with @suncorefoods they have the coolest coloured food organic powders. I used Red beet powder for the Fall leaves and for those in transition, Emerald Pandan. Pictures of these are in the reel.
Enjoy.
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#flavourwithbenefits #applepie #cathyconnally #autumn #homemade
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Do you like Fall or Autumn 🍂? by @flavourwithbenefits

Happy Labour day to 🇨🇦🍁Canada. Happy Labor day to USA.
I lucky to get some squash blossoms. This is an edit to my recipe in Flavour with Benefits: Sicily & Calabria.
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Zucchini or Squash Blossoms

These beauties only come around once a year. These are baked instead of fried avoiding many fat calories and avoiding damaging trans fats that develop at high heat of frying.

Flavours: Delicate crunchy flowers with rich ricotta cheese and a hint of a parmesan flavour dotted with pungent black cumin seeds.

Benefits: Using no oil and baked instead, they are lower in calories, are dairy-free and have no cholesterol.

Yield: 12 zucchini flowers, 6 servings

Total Time: 20 minutes

Equipment: Mixing bowl, skillet, parchment paper, roasting pan, foil

Zucchini or Squash Blossoms

½ medium onion diced
1-2 garlic cloves, pressed
4-5 kale leaves or Swiss Chard leaves diced fine
1-1½ cups (depends on size of blossoms) almond ricotta or tofu ricotta or plant-based feta
12 zucchini blossoms, washed and stems trimmed
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Garnish and Serving
3 tbsp black sesame seeds (black cumin seeds)
1 tbsp lemon zest
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Preheat oven to 400°F (204°C).
In a skillet, add garlic, onions into a pan over medium high heat. Water sauté the onions and garlic. Add the diced kale and ricotta or feta. Mix thoroughly and cook for 3-5 minutes.
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Fill each zucchini flower with 2-3 tbsp of the mixture using a spoon or by hand, careful not to overfill. They should not be bulging. You can slightly twist the ends to keep the filling from coming out. Place them on the parchment paper roasting pan so that they are not touching.
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Cover the zucchini blossoms with foil for the first 3 minutes of bake time to assure they do not dry out. Remove foil and bake for 7-9 minutes or until crisp.
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Serve and garnish with black sesame seeds, green onions, lemon zest Serve hot immediately.

#squashblossoms #recipe #plantbased #feta #labourdayweekend by @flavourwithbenefits

Our annual trek to Algonquin Park and even though it started off with torrential rain,the sun finally came out for the hike we have done since our first trip together ❤️
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The rain led to the perfect environment for hundreds of thousands of mushrooms 🍄 absolutely gorgeous. The view from on top of Booth's Rock overlooking Rock Lake always a beautiful gift. Serene and different every time.
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#love #cathyconnally #charleybest #algonquinpark #travel by @flavourwithbenefits

Thank you to Sanofi Canada for a beautiful ceremony introducing the new Charles Best Building B200, on their campus in North York, Ontario. It was a humbling day of celebration and honour to the past and a salute an even brighter future.

While the discovery of insulin by Drs Banting Best, Collip and MacLeod was worked on relentlessly to help those with Type 1 Diabetes is world famous, the team of scientists and Dr. Charles Best went on to work on many other important discoveries such as heparin and choline.
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The team of scientists, doctors and philanthropists such as the Gooderams and Fitzgeralds understood the need to make important discoveries to help the entire world healthy, not for profit. The patent for the discovery of insulin was given to the University Toronto for $1 to save millions of lives.
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Dr Best never knew that he was nominated 14 times for Nobel prizes for his life's work.
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Thank you Melinda Best for making the connections possible. Charley Best, Bruce Best, Margaret Best and Charlotte and Freda Best were all there on what could not have been a more beautiful summer day.
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Thank you to Hilary Bain at Sanofi, Christopher Rutty, PhD, the historian from Sanofi who curated all the important information, pictures, laboratory equipment and most important, the stories of all who participated in the discovery of insulin.
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Dr Best also found time to write the definitive textbook of its time on human physiology. But to his grandchildren, he was a generous kind hearted grandfather.
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Important science at work in the past, present and future at Sanofi.
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#insulin #nobelprize #diabetes #history #celebration

Do you anyone who has type 1 diabetes? by @flavourwithbenefits

Burrata is such a dramatic cheese and I have been wanting to do one for awhile, but the dilemma was dairy. Tadja @bloomlightcreative had the answer. Easy and fast and made with cashews.
Funny thing when I was photographing outside on the deck, a large ant came to visit. They are so curious and fast. So look for it along the lower edge of the plate in the last part of the video. There are always guests when there is food. LOL.
So here is my interpretation with beautiful heirloom tomatoes and fresh herbs from the garden drizzled with tamari.
Thanks Tadja!
EQUIPMENT
A high-speed blender or food processor
Plastic wrap cling film
An airtight container
A non-stick pan or pot
A silicone spatula
INGREDIENTS
1 cup (130 g) cashews raw
1 cup (250 ml) almond milk unsweetened - or other vegan milk
2.5 tablespoon arrowroot or tapioca powder
¼ teaspoon citric acid or 1 tbsp lemon juice
½ teaspoon salt
2 teaspoon agar
20 ice cubes
INSTRUCTIONS
Place raw cashews in a bowl and fill with boiling hot water until they are covered completely. Soak until soft - approx. 20 minutes.
Rinse the cashews with cold water and then drain.
Place cashews in a high-speed blender or food processor. Add all the remaining ingredients (except for the ice).
1 cup almond milk,2.5 tbsp tapioca powder,1 tbsp lemon juice ,½ tsp tamari,2 tsp agar
Blend until completely smooth and no bits remain.
Pour the mixture into a non-stick pan or pot. Slowly heat up while stirring continuously with a silicone spatula.
In a few minutes, you will notice the mixture starting to thicken.
Keep stirring on the heat for a further 1-2 minutes until the mixture feels very sticky, elastic & stretchy.
Remove from heat.
Add the minimum 20 ice cubes to a medium-sized bowl and fill it with cold water (don't fill it all the way, leave some room on top).
Grab a large piece of plastic wrap (cling film). Divide the burrata mixture into two balls. Place each ball on a piece of plastic wrap and wrap it tightly
Dunk each wrapped burrata ball into the ice water mixture.
Place the wrapped balls in an airtight container. Let cool in the fridge for 20-30 minutes (or longer).
Do you like Burrata? by @flavourwithbenefits

This summer has been pretty darn amazing. The right blend of sun and rain. The birds have been very happy. The hummingbirds seem to have started migrating from north of us. We have been on the way south for multiple male Ruby Throated Hummingbirds. I suspect they are leaving early because they came early. This may mean an early winter, sigh. But we will enjoy them while we can.
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On that note, I hope you like the lentil watermelon salad. It is delicious and a great combination of protein, tart and natural sweetness. Inspired by @lentils.org. I replaced the oil in the dressing with water and skipped the honey. I posted my version on my website.
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Lentil Watermelon Salad
I stumbled on this amazing recipe from @lentils.org and I could not forget it. Lentils are such an amazing food. They are a great source of protein, and they have so many vitamins and minerals. They have two other secrets too: very inexpensive and fast to prepare. Amazing.
Flavours: Cool sweet watermelon complemented by fresh mint and counterbalanced with fresh lime and finished off with the crunch of nuts or pumpkin seeds.
Benefits: Oil free with no saturated fat, a dose of fiber and protein along with potassium and folate.
Dressing
2 Tbsp (30 mL) fresh lime juice
3 Tbsp (45 mL) rice vinegar or Meyers Lemon vinegar
2 tsp (10 mL) honey or maple syrup
2 Tbsp (30 mL) water
to taste, salt and pepper
Salad
1 cucumber, quartered and sliced on bias
4 cups (1 L) cubed ripe watermelon
1 cup (250 mL) cooked green lentils
1/3 cup (75 mL) chopped fresh mint (reserve some for garnish)
1/4 cup (60 mL) chopped roasted peanuts or pumpkin seeds

1. Whisk dressing ingredients in a small bowl, season with salt and pepper, and set aside.
2. Combine salad ingredients and toss with prepared dressing. Pour into a serving bowl and garnish with toasted peanuts and chopped mint.
Quick tip: Toasted pumpkin or sunflower seeds are great options to make this recipe nut-free.
Nutritional Information
Serving Size: 1 cup (250 mL) kcal: 160

#flavourwithbenefits #lentils #plant-based #recipe #watermelon by @flavourwithbenefits

A sunny days the backdrop for some no bake lemon tarts which feature a custardy center and topped with seasonal fruits and fresh mint. 🍋🥭🥝
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This recipe is inspired by @minimalistbaker.
The gluten free crusts could also be baked, I think for maybe 10 minutes,to give them a little more staying power in the refrigerator overnight.
Bit they are delightful.
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Be prepared for some fiddling with the crusts. I made mine in a silicone burger pan and put a small disk of parchment paper in the bottom to make them easier to handle.
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The secret ingredient is soft tofu. The recipe called for firm silken tofu. The soft set up perfectly with the help of a bit of maple 🍁 syrup.
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Happy Sunday.
#dessert #nobake #lemon #vegan #mango

Question: Do you prefer bake or no bake desserts? by @flavourwithbenefits

Female and Male hummingbirds in three different settings and a wildflower in the yard. Warm days and cool nights this summer. Couldn't be better.
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Thank you to Charley @authorofyourowndestiny for the pictures
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#hummingbirds #birdsofinstagram #backyard #summervibes #wildflower by @flavourwithbenefits

This summer has been so beautiful in spite of some smoky days. The plants are growing fast. All the flowers and birds 🐦 🐦‍⬛ are singing beautiful songs. Last night I heard Broadtail hawk a lovely 🎵.
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I have always loved İçli pide which is sort of aTurkish pizza, but canoe shaped. I find these are easier to make and shape than 🍕
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. These are filled with Butler soy curls seasoned to taste like lamb. Add sautéed zucchini, onions and garlic scapes. Top with tofu ricotta after baking. Yum.
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These are cut for serving in the first picture. There a few more with the uncut versions.
Happy Monday.
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#pide #pizza #plant-based #flavourwithbenefits #baker
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What's your favorite type of pizza or pide? by @flavourwithbenefits