The judges had their work cut out for them this year. With over 92 entries in Spar for the Spurtle, narrowing it down to just three finalists meant watching a lot of videos! There was a lot of discussion about whether the dish could really be done in 30 minutes and whether the ingredients chosen would be something that could be procured in Scotland. After all, the winner of Spar for the Spurtle will have to take their dish to an international arena for the Golden Spurtle World Porridge Making Championship and, as we learned in 2010, some ingredients are not available in Scotland.

I think the judges chose well with these three winners. If it were up to me, I’d fly everyone out and have a big spurtle party. There were so many creative videos and so many delicious dishes! We’ll be working to get recipes for each video and put them up on our site soon. Without further ado, here are our finalists. Congratulations to the three finalists and our most sincere thanks to everyone who entered and voted!

Paradise Porridge Potstickers from Lanie Smith, The Vintage Cook

Raspberry Oatmeal Dumplings from Kerri Willoughby

Italian Pinhead Torta from Laurie Figone

Learning to Bake Allergen-Free by Colette Martin is a crash course in baking without gluten, dairy, eggs, soy or nuts. This book is a packed with tips and tricks for making delicious baked goods without allergens and without compromising taste and texture. What I love about this book is the educational piece- this isn’t just a recipe book. You learn why eggs are important to recipes, then you learn how to substitute them and why you might choose one substitute over another in different applications. As anyone with food allergies or dietary restrictions can attest, one substitution solution rarely works for all recipes. Martin teaches you about the different gluten free flours available and how to mix your own flour blends or choose a premade mix that will work for your needs.

No cookbook would be complete without mouth-watering recipes and gorgeous photography, however. Martin delivers on both fronts with recipes for a variety of baked goods from flat breads and yeast-risen breads to cookie and tarts. Mixed throughout each recipe section are additional crash courses in things that pertain to those particular recipes- different sweetening options, how to proof yeast, the simple way to decorate a cake, etc.

This book is a great resource for those who want to know more about allergen-free baking. It’s not a simple cookbook, but more akin to a text book with wonderful explanations for why you should chose one ingredient over another and how to perfect (or simply fix) a certain type of dough.

{Giveaway}

The kind folks over at The Experiment Publishing sent us a copy of this book to giveaway to one lucky reader. To sweeten the deal, we’re adding in some essential ingredients for getting started with this book. In addition to this lovely book, we’re adding a package of our Gluten Free Quick Cooking Rolled Oats, a package of our Gluten Free All Purpose Flour and a package of our Gluten Free Xanthan Gum.  This would be a great thing to win if you like baking and make for a wonderful gift for someone just getting started.

To enter: Leave a comment here on the blog and tell me what your biggest challenge has been living with food allergies or diet restrictions (if you don’t have a food allergy yourself, tell me about someone you know and a challenge you’ve faced with cooking for or eating with them). We’ll pick a winner from all those who comment by 11:59 pm on 8/1/12.

Congratulations to Donna Barney!!

Mixed Berry Crumble

During the summer, fresh berries are plentiful in the Northeast; if you live near a pick-your-own farm, this is the time to stock up on berries. I freeze what I can’t use in the summer for winter pies. It really doesn’t matter which berries you choose to mix in this crumble—any combination of soft berries (e.g., blueberries, raspberries, blackberries, strawberries), or even a single berry, will do. Serve this with your favorite dairy-free ice cream.

The beauty of a crumble is that is can be served in a bowl—no need to worry about a pie crust breaking before it reaches the plate. It’s just easy and suitable for kids of all ages.

{ Makes 8 to 12 servings }

• 5 cups Mixed Berries (see tip)
• 2 Tbsp Fresh Lime Juice
• ¼ cup Granulated Sugar
• ¼ cup Corn Starch
• ¾ cup Light Brown Sugar
• ¾ cup Gluten-Free Quick-Cooking Oats
• 4 Tbsp (½ stick) Earth Balance Natural
• Shortening, cold

1. Preheat the oven to 350°F. Spray a 9-inch square baking dish with cooking oil.
2. In a large bowl, mix together the fruit and lime juice, by hand.
3. In a small bowl, mix together the sugar and corn starch. Sprinkle it over the fruit mixture and toss to coat the fruit. Set it aside.
4. In a large bowl, combine the brown sugar and oats. Break up any lumps of brown sugar.
5. Cut the shortening into tablespoon-sized pieces. Use a pastry cutter or pastry fork to cut the shortening into the oat mixture.
6. Spread the fruit mixture evenly in the baking dish.
7. Sprinkle the oat mixture on top of the fruit. Use the flat side of a spoon to lightly pack the topping.
8. Bake at 350°F for 30 to 35 minutes, until the fruit is bubbling around the edges.

Tips

• If you are using strawberries, be sure to remove the stems and chop them (in half or thirds) so they are about the same size as the rest of your berries.
• If fresh berries are not available you may use frozen (unsweetened) berries. Thaw and drain them before using.
• This is best warm. Keep leftovers in the refrigerator and reheat for 30 seconds in a microwave.

Recipe from Learning to Bake Allergen-Free: A Crash Course for Busy Parents on Baking without Wheat, Gluten, Dairy, Eggs, Soy or Nuts, copyright © Colette Martin, 2012. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Teff is the smallest grain (technically a seed) in the world with origins in Ethiopia. Teff packs a nutritional punch with a high proportion of dietary fiber and iron and has an earthy flavor that can be savory or sweet. We have several delicious recipes for teff that include porridge, cookies and breads. Teff is the main ingredient in the traditional Ethiopian flat bread, Injera.

Jalapeño Teff [Fillets] are a fun way to try teff in your kitchen. They’re simple, take relatively little time to prepare and are a perfect Meatless Mondays solution. The recipe suggests topping with provolone and tomato sauce, but I think these would be great served with sharp cheddar or queso fresco, fresh cilantro, avocado, salsa and crema. Add a few fried eggs for a really decadent meal. I guess it’s the use of jalapeño that makes me veer towards the Mexican flavors, but you could probably dress this up with almost anything and you’d have a delicious meal. Enjoy!

Jalapeño Teff

•     3 Tbsp Unsalted Butter
•     1 clove Garlic, minced or pressed
•     3 Shallots diced
•     1 Small Onion, diced
•     1 Jalapeño Chili broiled, steamed, peeled, seeded and diced
•     1 tsp Red Pepper Flakes
•     1/4 tsp Cumin, ground
•     1/4 tsp Salt
•     1/8 tsp Pepper
•     3 cups Vegetable Broth
•     1 cup Whole Grain Teff

Directions

1. Heat 1 Tbsp Butter in a 2-quart pot. Reserve remaining butter. Briefly saute garlic, shallots, onion and jalapeño. Add pepper flakes, cumin, salt and pepper and saute an additional minute.

2. Add broth and bring to a boil. Add teff, return to boil, reduce heat, cover and simmer for 15 minutes or until the liquid is absorbed. Stir one or two times the last 5 minutes of cooking.

3. Rinse an 8″ x 8″ pan in cold water. Spoon teff mixture into pan and set aside for an hour or until cool.

4. Slice teff into fillets 3/4″ thick and 4″ long. Heat remaining 2 Tbsp butter in skillet. Over medium heat, pan fry teff fillets until golden on each side. Makes 6 servings.

Variations: Fry fillets on one side, turn and top with slices of provolone or dunlop cheese. Serve with tomato sauce.

The almost two months that we’ve had this competition running have flown by and the doors close on Spar for the Spurtle this Sunday night (7/22). That means you still have time to think of an idea and film your 3 minute-or-less video this weekend. I’ve been asking folks around the mill what they would enter if they could and many of us truly don’t know. It’s no easy task to come up with one of these ideas, so we’ve made a great little inspiration board on Pinterest to spark your creativity. In the meantime, entries are rolling in and here are some of my favorites from the last couple of days. As another reminder, I have no say in who gets to come to Portland.

Summer Savory Porridge from Anne of Apron Strings- this one has cheddar, chives, tomatoes AND bacon!

Creamy Eggnog Oatmeal from Jonathan (I love his enthusiasm!)

Finally, this video deserves some serious props. I don’t know who entered it, but they really went above and beyond on the video portion (plus, I happen to fancy rum balls).

Last week, Elana from Elana’s Pantry published a blog post entitled “Gluten Free Is Not Healthy” which sparked a pretty good conversation on Twitter and her blog. Before you jump to conclusions, we recommend reading the article. While some of her statements might appear misleading when taken out of context (and some she freely admits were a bit factually off), her overall message is spot on in our opinion. When we asked our Facebook fans what they thought about the article, the majority agreed with her sentiment, which was, essentially that eating a gluten free diet does not necessarily mean you are eating a healthy diet. Gluten free processed foods are still processed foods and are as nutritionally deplete as their conventional counterparts- a gluten free frozen pizza is still a frozen pizza. Eating a gluten free diet can be unhealthy if not done correctly.

That is NOT to say that eating a gluten free diet is not going to benefit you when you have celiac disease, gluten intolerance or just need to avoid gluten. Cutting out gluten most definitely will be more beneficial to your health in those instances. What this article really points out is the need for a nutritionally balanced gluten free diet. Eating a diet rich in whole foods is far superior to one that relies heavily on foods like white rice flour, potato starch and prepared gluten free junk food.

Like a balanced conventional diet, a healthy gluten free diet should be rich in whole grains like sorghum, millet, quinoa, brown rice and buckwheat, to name just a few of the many gluten free whole grains available. Fresh fruit and vegetables are naturally gluten free and should be eaten with every meal. Protein, when chosen carefully, is a gluten free nutritional powerhouse. Meats that have not been processed with fillers, fresh fish, tofu, tempeh and legumes are all great sources of protein and the overwhelming majority of these foods are naturally gluten free. A good rule to follow is the rule of thirds- a third of your plate should be protein, a third vegetables and a third carbohydrate (preferably a complex carbohydrate).

For your optimal health, leave those processed gluten free foods for special occasions- we all want to enjoy a piece of pizza once in a while- and focus on eating a variety of whole foods. If you need some inspiration, here are some bloggers who really do gluten free right. Also, be sure to browse our extensive recipe collection on our website and here on the blog- we have loads of good choices for a gluten free diet.

• Gluten Free Girl
• Simply Sugar and Gluten Free
• Gluten Free Goddess
• Simply Gluten Free
• The Gluten Free Doctor
• The Gluten Free Homemaker
• The Non Diary Queen

Have some more suggestions that people should consider for a healthy, gluten free diet? We’d love to hear from you in the comments!

The Spar for the Spurtle arbiters have graciously extended the deadline for entry into the contest to Sunday, July 22nd. That gives you a full extra weekend to whip up your entry. We’ve been getting some great entries, but it’s still anyone’s game. As a reminder, there are a lot of great prizes floating around for this competition. We’ll select three winners from all of the videos and fly them to Portland where they’ll compete in a live cook-off for our celebrity judges. Not only is that a trip to Portland, but three nights’ accommodations in beautiful downtown Portland (where you can visit iconic places like Powell’s City of Books and enjoy the plethora of food carts), a gift bag from Bob’s Red Mill that will contain a slew of goodies plus some lovely olive oils from our friends at California Olive Ranch, $100 Bob’s Red Mill Gift Card and $100 towards cooking supplies. Not to mention that you’ll get a behind-the-scenes tour of Bob’s Red Mill from Bob himself!

On top of all of this, the grand prize winner will be flown to Scotland with a guest for an all-expenses paid trip to Carrbridge to compete at the Golden Spurtle World Porridge Championship. This trip includes round-trip airfare for two, two nights’ accommodations in Edinburgh, three nights’ accommodations in Carrbridge at the lovely Fairwinds Hotel, rail transportation to the Scottish Highlands and $2500 cash.

To inspire you, here are some of our recent entries. There are so many great videos, it was hard to pick just three to feature here.

Cherry Almond Porridge from Rachel Kimbrow, one of the 2011 Spar for the Spurtle finalists.

Tuscan Oats with Basil and Prosciutto from Jamie Brown Miller

Poppy Seed Raisin Oatcakes with Ginger Spiced Pears from Darlene

I am frequently asked about what I eat on a daily basis to attain the nutritional values needed to sustain not only a healthy but very active lifestyle. Nutritional considerations for a vegan athlete include getting enough of they key nutrients of omega 3′s, iron, zinc, calcium, vitamin D and B12. Foods high in these nutritional values include fruits, vegetables, whole grains, seeds, nuts and beans. Some nutrients such as B12 must be supplemented or eaten in fortified foods. (try Bob’s Red Mill Nutritional Yeast!)

Many people have continued to ask me about getting enough protein which has lead me to do some research on the subject. Each scientific journal article and report I have read suggests that that athletes in general do not require more protein than non active persons whether vegan or not. The recommendation for athletes and the general public is to have 12-15% of your daily calories be from protein-adjusting calories (and therefore protein) based on physical activity.

Based on my personal stats, a 50kg athlete (110lbs) eating 12% of my calories (kcal/d) as protein would look like this, (using calculating methods based on the Food and Nutrition Board) Based on 2500 calories per day (.12 x 2500kcal/4kcal per gram of protein=75g of protein) The RDA recommends 40-50g/d as a general guideline for the average sedentary-normally active person of my size.

Here is a sample of what I might eat in an average work/training day. I have estimated protein content for each meal based on the brands that I use. My diet varies slightly on race days or longer or harder training days when I add extra calories before racing and often have a recovery smoothie with protein right after a race.

You can see how easy it is to actually get plenty and possibly too much protein in your diet if you are not mindful of your calorie intake and expenditure.

BREAKFAST: 18-25g protein

• 1/4-1/2 cup cooked Bob’s Red Mill Rolled or Steel Cut Oats (7-14g protein)
• 1/4 cup Dried Fruit and Seeds (6g protein) optional
• 1/2 cup Soy or Rice Milk (4.5g protein) optional
• 1 Banana (1g protein)

OR

A smoothie with:

• 1 cup Rice or Soy Milk (4-9g protein)
• 1 cup Water or Coconut Water
• 2 cups (or 3-4) stalks of Kale or Spinach (5g protein)
• 1 Banana (1g protein)
• 1 cup of frozen Fruit (2g protein)
• 1-2 Tbsp Bob’s Red Mill Flaxseed Meal and/or Hemp Protein (3-6g protein)

MID MORNING SNACK:

I have a juicer now and I love that I can make a nutrient packed mid morning snack in a liquid. Here are my 2 favorites:

• 1 large Cucumber (peeled if not organic-always wash your veggies regardless!)
• Large fistful of Kale or Spinach
• 4 stalks Celery
• 1 to 2 big Broccoli Stems
• 1 Pear or Green Apple
• 1 inch of Ginger (or less), peeled

OR

• 2 Apples
• 4-6 Carrots
• 1 inch of Ginger, peeled

LUNCH: (27-45g protein)

• 2-3 cups mixed Greens or Spinach salad with: (2-4g protein)
• 1/2 Avocado (1.5g protein)
• 1/2 cup chopped Carrots (1g protein)
• 1/4-1/2 block of sauteed Tofu (pan seared with a little olive oil and spices) or 1/2 package of Seitan (13-22g protein)
• 1/4-1/2 cup Quinoa (6-12g protein)
• 2-3 Tbsp of Seeds or Nuts (3-4g protein) optional

SNACK: 8-12g protein this is usually a post workout snack for me!

• 1 slice whole grain or sprouted Bread (or toast) (6-8g protein)
• 2 Tbsp Hummus (2-4g protein)
• Tomato or Apple slices
• Salt and Pepper to taste

DINNER: 26-50g protein

• 1 cup steamed Broccoli, Kale, Chard, Brussels Sprouts or Collard Greens (generally something bright green) (4g protein)
• 1/2 cup Bob’s Red Mill Short or Long Grain Brown Rice or Buckwheat Groats, Wild Rice or another grain mixed with: (6-12g protein)
• 1/2 cup crispy Chickpeas (7g protein)
• 1/2 chopped Onion
• 1/2 chopped Apple
• 1/4 cup Seeds or Nuts (4-6g protein) optional
• 1/2 of a roasted Delicata or Acorn Squash (2g protein)
• 2-3 Tbsp Bob’s Red Mill Nutritional yeast (3-4g protein) LOTS of B12!

DESSERT:

• Apple slices with Cinnamon

OR

• 2 homemade Raw Oat Balls (recipe makes at least 12):
• 1/4 cup chopped Dates
• 1/4 cup dried Coconut
• 1-2 cups Rolled Oats
• 1/4 cup Brown Rice Syrup
• 1/4-1/2 cup Sunbutter or Peanut Butter (or other favorite nut butter)
• 2 Tbsp Chia Seeds
• 1/4 dried Cranberries

Mix together and roll into small golf ball sized balls.

As you can see, my daily totals of protein would vary from about 79-126g protein/d. The most important part of fueling a vegan athletic lifestyle is to make sure you are eating a micro-nutrient rich diet including whole plant foods such as fruits, vegetables, whole grains, seeds, nuts, beans and avoid processed foods.

Merriam Webster defines endurance as the ability to withstand hardship or adversity; especially : the ability to sustain a prolonged stressful effort or activity.

Joe Friel, author of The Triathlete’s Training Bible, defines endurance as: The Ability to Resist Fatigue.

In most athletic pursuits, endurance can be the determining factor of who is crowned the winner, and who must settle for second place. Endurance can be developed for an event lasting a matter of seconds, or one that lasts for days. Think of the sprinter versus the eco-racer. One common denominator in improving endurance is the fact that it happens in relatively small chunks, over a lengthy period of time. You can typically improve your endurance in three specific areas. Those are the Cardiovascular and Muscular systems, as well as the psychological system, or what would be considered Mental endurance. The cardio system includes both aerobic and anaerobic pathways.

Cardiovascular and muscular endurance are improved with the same type of overload principles used in resistance training. We’ll overload or stress the systems (go longer than previous sessions), then recover the systems in preparation for the next overload. Each subsequent session builds on the previous, and the systems adapt to increase the amount of time necessary to overload or fatigue. In turn, mental endurance is gained as the previous barriers or limitations are exceeded. One can be said to have Mental Toughness. I don’t consider this the same as Mental Endurance. An individual can be mentally tough, but to have the mental endurance to persevere through the training at longer and longer efforts, and be able to take that endurance out on the course with you, takes an amount of endurance that is only found by pushing through the fatigue.

Improving your endurance through consistent training will be stair-stepped effect, in that each session or “step” will take you that much further toward improvement. It’s a good idea to utilize the services of a qualified coach, someone who can look at your progress objectively, and determine when, where and how much additional stress can be applied to the next workout session. They can also test your endurance and determine when it might be time to back off so as not to risk overtraining. Think of it as a natural addition or infusion to your workouts. Just like gaining overall fitness, it’s a process that takes consistency, applied moderation and perseverance.

Train With Grain!!­

We’ve been having a little love affair around here with Amaranth lately. Maybe it’s because, while we love our quinoa, we’ve been wanting to break out of the box and get creative with some of our other unique grains. Of the grains we offer, amaranth is one that we don’t highlight very often. It’s a wonderful, highly nutritious grain with origins in South America and a very earthy flavor. It makes a great addition to soups and works really well when used to make polenta, as this dish demonstrates. This recipe uses corn grits in addition to amaranth, but we have another variation from Lorna Sass using amaranth on its own. See her recipe for Amaranth Polenta with Wild Mushrooms here.

I’m sorry that I don’t have a photo for this recipe to tempt your visual sense, but trust us, it’s wonderful. This recipe is a stand alone meal, although I would add in a green salad to balance the whole meal. Enjoy!

If you don’t have amaranth handy, look for it at your local natural foods store. They may even have it in the bulk section so you can try just a little to see if you enjoy it as much as we do.

Aztec Amaranth Polenta with Red Bean, Corn and Chile Ragout

This recipe is vegan (without the addition of queso fresco and crema) and easily made gluten free by using our Gluten Free Corn Grits.

Polenta

•     1/2 cup Organic Amaranth Grain
•     1/2 cup Corn Grits/Polenta
•     3 cups Vegetable Stock
•     1/2 tsp Sea Salt

Ragout

•     1 cup Onion, sliced in strips
•     1 large Red Bell Pepper, sliced in strips
•     1 large Poblano Pepper, chopped
•     1 cup Sweet Corn
•     2 Tbsp Canola Oil
•     2 cloves Garlic, chopped
•     1-1/2 cups cooked Kidney Beans
•     14 oz Tomato Puree (preferably fire-roasted)
•     1 tsp Oregano, dried
•     1/2 tsp Sea Salt
•     1/2 cup fresh Cilantro

Directions

Prepare an 8-inch square baking pan by lightly rubbing it with olive oil. In a 2-quart saucepan, bring the vegetable stock, polenta, amaranth and salt to a simmer. Reduce heat to low and stir the mixture often until thick, about 20 minutes. Scrape the cooked grain into the prepared pan and smooth the top. Chill.

Prepare the vegetables and reserve. Heat a large sauté pan over medium-high heat and add oil, then add onions, peppers and corn and cook, stirring. When onions are tender, add garlic and stir for 1 minute. Add tomato puree, kidney beans and oregano and simmer until thick. Stir in salt and cilantro. Take off heat and keep warm; adjust seasonings.

Preheat broiler. Oil a baking sheet. Run a paring knife around the polenta in the pan and loosen it, then flip out onto the baking sheet. Slice the polenta into four squares, and then cut each into two triangles. Move the pieces so they are not touching. Lightly oil the tops of the polenta pieces and broil them 6 inches from the heat. Watch them carefully, and turn when the tops are golden and crisp. When the polenta is hot and crispy on the edges, serve with ragout. Top each serving with crumbled queso fresco or a dollop of crema if desired.  Makes 8 servings.

We’ve had quite a slew of entries in Spar for the Spurtle come in since last week and I wanted to highlight some that are really fun. We’re not playing favorites and just because I pick these to feature does not mean they will win, in fact, I have no say in who will get flown to Portland. I just thought they were unique and the recipes sound delicious. We’ve received more savory dishes this year than sweet and I love that. I think it’s great that folks are thinking outside of the box with Steel Cut Oats.

Before we get to videos, I want to list off the winners from our giveaway. These folks were selected at random and will each receive a set of Bob’s Red Mill Steel Cut Oats and a spurtle. Thanks for voting and helping the judges see who you think should win. You still have 7 days to enter Spar for the Spurtle and throw your hat in the ring to win a trip to Scotland for two and $2500.

Our winners are: Athena, Mardell, Tanya, Ray and Renata. I’ll get in touch today to get your shipping info. Congratulations and thanks for playing!

I really liked this recipe from Maiah for Espresso Chip Pancakes. It’s creative and sounds delicious.

This recipe from Shawn Christopher of The Gluten Free Spouse uses steel cut oats to make hors d’oeuvres. I had to giggle at his creative solution when his video started running long.

Finally, this one just strikes my fancy with its savory flavors and use of salmon. This is Oat-kayu Porridge with Mirin Glazed Salmon from Bob (not THAT Bob).

Check out the rest of the innovative creations at www.sparforthespurtle.com and help us pick round one winners by voting.