Pumpkin Pie Amaranth Porridge

Few things make you appreciate food more than being personally connected to it. I first tried harvesting amaranth in California, and quickly understood why it is such a precious (and costly) little seed. The grains are so incredibly tiny, and need to be fully separated from the husk, which takes, oh, forever. The patience and attention to detail required to collect a measly few tablespoons took the better part of an afternoon, no exaggeration. However, the divine pleasure of actually consuming the cooked amaranth was unparalleled. Consequently, I don’t absent-mindedly wolf down amaranth, or quinoa, rice, buckwheat, millet - any other grain for that matter. The little seed truly humbled me and for that I am grateful. Sometimes we need a visceral reminder of the abundance we experience on a daily basis, especially when it comes to what we eat.

What is Amaranth?

Amaranth, like quinoa, is often lumped into the “grains” category, but it is in fact the seed of a cereal-like herb. The Aztecs greatly valued amaranth, and used it not only as a dietary staple, but also in their worship rituals. They must have recognized the extremely concentrated nutrition in this special, gluten-free seed, which in recent years has experienced a resurgence in popularity.

Amaranth can be used to fulfill protein and calcium requirements, and is especially helpful for those with consistently elevated needs such as nursing or pregnant women, infants, children, and those who do physically demanding work. For the same reason, it is also a very good food for those transitioning to a vegetarian diet.

Amaranth has an extremely high protein complex, with unusually concentrated amounts of lysine, an amino acid rarely found in plants. A combination of amaranth and other low-lysine grain, such as wheat, creates a very high amino acid profile, even higher than those found in meats and other animal products. [1]

Are you still drinking dairy milk for calcium? Amaranth has got you beat; it contains more calcium, and the supporting calcium cofactors (magnesium and silicon) than milk. The calcium found in amaranth is therefore highly absorbable and easily utilized by the body. [1]

Amaranth is available at most health food stores and natural/gourmet grocery shops. Yes, it is a little expensive, but keep in mind how concentrated the nutrition is – in my opinion, it’s worth every penny. 

How to use Amaranth

Amaranth is delicious when combined with other grains such as millet and quinoa to make a light and fluffy pilaf. Try it in taboule as a replacement for cous cous. Stir it into soups or stews for a protein boost. You may have even seen amaranth sold in puffed form, as a cereal or granola ingredient, but this is very easy to make yourself at home. Simply heat a skillet on the stove, add a couple tablespoons of uncooked amaranth, place a lid on top and swirl the pan until the seeds pop. You can combine puffed amaranth with nut butter and honey to make a delicious and simple energy bar. 

Dessert for Breakfast

The idea for this delectable porridge came from the desire to shake up my own amaranth routine. I used to love making it for breakfast, but I’ve lost interest recycling the same old flavours and toppings. Since my Banana Bread Pancakes were such a hit, I got to thinking about “dessert for breakfast”, and Pumpkin Pie Amaranth Porridge was born.
I also thought about how the flavours of pumpkin pie would work well with amaranth for most peoples’ first experience, as it has a distinct flavour and takes some getting used to. The sweet, creamy, and luscious qualities of the pureed pumpkin and coconut milk will conceal everything but the amazing texture of the seeds themselves, which pop and crunch in your mouth. Consider this porridge the “gateway” dish to amaranth love – and a very sneaky way to eat vegetables for breakfast! 

If you cannot find amaranth, try using quinoa instead. 

A Note on Soaking

All grains (rice, wheat, barley, quinoa, millet, amaranth…) are most nutritious and digestible if soaked prior to cooking. When we purchase grains in the store, they are in a sense, dormant (i.e. not growing), and therefore have all of their nutrients “locked up” waiting to be released when it is time to germinate. If we take the time to soak our grains in pure water 8-12 hours before cooking them, we not only release that dormant energy, but also the grains’ inherent nutrients and greatly increase their digestibility. 

It is not imperative that you soak grains, but to receive the highest amount of nutrition and experience optimal digestion, I highly recommend it. I know it is not always the easiest thing to remember to carry out these steps so far in advance during our busy days, but try to make it a habit and part of a new, healthy routine. 

Pumpkin Pie Amaranth Porridge

Serves 2

Ingredients:

½ cup amaranth, soaked if possible (minimum 8 hours)

1 cup coconut milk, or water (you may need more if using un-soaked grains)

1/3 cup pumpkin puree (preferably fresh, or canned) 

pinch of sea salt

pinch of: cinnamon, ginger, nutmeg, clove (or substitute all with pumpkin pie spice)

1/3 vanilla bean pod 

maple syrup to taste

1/3 cup coconut flakes, toasted

Directions:

1. Soak amaranth for as long as possible, 8 hours minimum, 24 hours is optimal.

2. Drain and rinse amaranth. Combine with coconut milk, pumpkin puree, sea salt, spices, and vanilla bean (seeds scraped, and empty bean pod). Bring to a boil, reduce to simmer, stirring often to prevent scorching on the bottom. Simmer on lowest heat for 15 minutes with the lid on (watch to see if liquid level becomes too low. If so, add a little extra coconut milk or water) Turn heat off, and let sit for 10 minutes with the lid on to thicken. 

3. Sweeten with maple syrup to taste (1-2 tablespoons). Serve. Drizzle with coconut milk, sprinkle with coconut flakes.

*   *   *   *   *

I also have some exciting news to share with you all. I am now teaching cooking classes here in Copenhagen, starting with an Ayurvedic Cooking class for yogis and those that would like to learn to prepare traditional and medicinal Indian-style food for a sattvic life. If you are living in Copenhagen, or traveling in the area, please feel free to contact me for more information. 

Peace and Porridge,

Sarah B

Source: [1] Pitchford, Paul. Healing with Whole Foods. Berkeley, California: North Atlantic Books, 2003.

Meatless Mondays with Martha Stewart - Crusted Jerusalem Artichokes with Beluga Lentils, Kale, and Harissa

Jerusalem artichokes. Quite the mouthful of a name for such a little tuber.
If you're like me and slightly perplexed by this veggie, you'll be happy to know I've found a delicious way to cook them up, combined with beluga lentils, kale and fiery harissa dressing. It's a mid-winter, kick-in-the-pants, party-on-a-plate! What's more, it's a breeze to prepare and loaded with protein, fiber, super-charged minerals, and of course, tastiness.
Get the recipe here.

Peace,
Sarah B

ps - If you live in Denmark, check out my features in the current issues of Mad & Venner Magazine and Copenhagen Food Magazine.

Split Pea Sunshine & Saffron Soup

Ka-pow! The sun came out. Copenhagen is mighty cold, but it’s bright and beautiful. In fact, I was so inspired by the sun yesterday, that I made this soup to reflect my gratitude for the much-needed luminosity. 

But how does one capture the winter sun in a bowl? It has to include a few key elements, all of them bright and warming. Very much like my Butternut Squash Salad that became a quite literal translation of an autumn stroll, this soup began with little, round, golden spheres – sunny split peas. I added more glowing globe goodness with a Hokkaido pumpkin, and took things over the top with a sprinkling of saffron and carrots cut into fun, sun shapes. Smooth, mellow, yellow, and amusing – like the bold, golden brightness poking through the gloom.

Coming from Canada, I am all too familiar with split pea soup – it’s a staple in many households. I can remember those days when my mum was in a pinch to make supper, out came the can of Habitant! That particular style, and the traditional recipe, calls for a ham hock, but after many trials, I have nailed the veggie version. Split Pea Sunshine & Saffron Soup is a very special dish full of surprising flavour that will spread warmth from your heart to your toes.

Split Peas, Pretty Please!

Yes, split peas are a modest bunch, but don’t let their wallflower demeanor fool you – they are small but mighty! 

For starters, split peas are provide a lot of fiber, the soluble kind, which means they help lower cholesterol, prevent digestive disorders, and balance blood sugar. Soluble fiber is the kind that forms a gel-like substance in our digestive tract, binding to cholesterol-containing bile, which is then excreted. Soluble fiber also increases stool bulk, making it a fabulous constipation-combatant! Mmmm…who’s hungry? [1]

One of the other benefits of split peas is their high amount of Molybdenum (pronounced “muh-LIB-duh-nem”). Say what? Chances are you haven’t heard much about this element, but it is in fact essential for optimal health and longevity. Although required in very small amounts, Molybdenum supports bone growth and strengthening of the teeth. A low intake is associated with mouth and gum disorders, and may also cause impotence in men. [2] Those who eat a diet high in refined and processed foods are at risk for molybdenum deficiency. 

Don’t fret! Cover your molybdenum bases with Split Pea Sunshine & Saffron Soup. Just one cup of split peas provides 196% of your recommended daily intake; so gobble up for heaven’s sake!

Split peas are also high in protein, complex carbohydrates, folic acid, and virtually fat free. Put that in your bowl and eat it!

Split Pea Sunshine & Saffron Soup

Serves 6

Ingredients:

1 cup dried yellow split peas, soaked

a pinch of saffron (approx. 20 threads), soaked

knob of coconut oil or ghee

¼ tsp. cayenne (optional)

¼ tsp. ground cumin

½ tsp. paprika

5 bay leaves

pinch of sea salt

2 large leeks, chopped

4 cloves garlic

1 small Hokkaido (or any winter squash/pumpkin), cubed

4 carrots (set aside two), chopped

6 cups vegetable broth

1 lemon

Directions:
1. Pick over split peas to remove any stones or debris. Place them in a bowl and cover with water. If possible, let soak for up to 8 hours – if not, set them aside until you cook with them.
2. In a very small bowl or cup, place a pinch of saffron (approx. 20 threads) and cover with a couple tablespoons of hot water. Let steep for at least 10 minutes (set aside until you cook with it).
3. In a large stock pot heat the oil and add the spices and bay leaves, stirring frequently for a minute or so (watch carefully so they do not burn). Add leeks, garlic, pumpkin, and carrots. Stir to coat with spice mix. If the pot becomes dry, add a little water. Cook for 5-10 minutes until veggies begin to soften.
4. Drain and rinse split peas, add to the pot. Cover with stock, add saffron-water, bring to a boil, and reduce to simmer.
*5. White the soup is simmering, cut out sun shapes with the carrots (this is totally optional, but fun. It also makes the soup very appealing for kids!). Pick out two very straight carrots. Wedge the entire length of your knife blade into the side of a carrot on a slight angle. Just beside that slice, wedge the knife blade in again at the opposite angle to meet the first cut (creating a very long triangular cut-out). Repeat all around the carrot, then slice thinly across the end of the carrot to make sun shapes. You will be able to get enough for the whole soup out of two carrots. Reserve a few for garnish. See photo for clarification.*
6. Once the peas are cooked through and soft, remove bay leaves. Using an immersion blender, blend on high until smooth (you can also use an upright blender). Thin with water if too thick. Add the juice of ½ lemon. Season to taste.
7. Add sun carrot shapes, simmer until softened (5 minutes). Serve immediately with a drizzle of extra virgin olive oil, a couple carrot suns and a wedge of lemon juice.



I was talking to a friend of mine the other day who mentioned how many of my recipes taste better the day after. As someone with a healthy appetite, and who lives with someone of equal vigor, I don’t always get to test this theory out. BUT! Today’s lunch was leftover soup, and yowza – I’d definitely put this dish into the ‘make ahead’ category. Sometimes flavours and spices need some time to hang out together before they bond. In the case of saffron, it’s especially true.
Consider cooking up this soup a day before eating, or make sure there are leftovers. And to those of you who haven’t seen sun in a while, make a double batch of this and keep it in case of emergency!

Sources: [1] whfoods.com
[2] Balch, Phyllis A. Prescription for Nutritional Healing. New York, NY: Penguin, 2006.

Gluten-free Banana Bread Pancakes

Oh, it was a lazy weekend. The kind where you sleep for the better half of the morning, and the major event of the day is boiling the kettle to make tea. Read a paragraph of some book, then pass out again. Stare out the window. Consider going for a walk; have a nap instead.

So far, 2012 has been ram-jammed with all sorts of excitement, and I guess I just need to catch my breath. I seldom slow down enough to let two days pass without doing anything of real "consequence", but boy when I do, I become the queen of Sloth Ville. Luckily for you, the lazy sometimes leads to crazy-yum kitchen creations.

The one thing the sloth queen did accomplish this weekend, was making pancakes. And not just any pancakes, but Banana Bread Pancakes. Hilariously, they started off as a desire to make the Coziest Banana Bread (since it was the coziest of weekends), but I was totally too lazy for that. Having to get out a cutting board and knife? Daunting. I let the food processor do the chopping and mixing. 

My lethargy led me to making walnut flour, instead of chopping the nuts by hand and leaving them chunky – turns out that was the best idea ever. I have never worked with walnut flour before, but it lends the most delectable nutty taste to the final product, like a walnut whisper wrapped in a warm oat-y hug. And as walnuts are best friends with banana, their complimentary flavours give high-fives all the way from your tongue to your tummy. There’s a lot of love going on in one lazy little pancake.

The bonus is, these babies are gluten-free, which can be a nice change from the typical, wheat-centric breakfasts we all gravitate towards. Yes, they contain oats, but if you purchase gluten-free oats you’ll be guaranteed that you are getting a product that is safe even if you are Celiac.

Gluten-free Gospel 

Gluten-free diets have become uber-trendy in the past couple years as celebrities have plugged the lifestyle as a savior for their overall health and wellness. But why would someone go gluten free if they didn’t have to? Good question. Does it seem like cool-kid train has left the station heading towards the Promised Land, while you’re still standing on the platform? It’s okay; I think you’re cool. But here’s the low-down on gluten-free eating in case you want to buy a ticket for later. 

What is Gluten?

Gluten is the natural protein found in many grains, such as wheat, rye, barley, and spelt. Despite recent uproar and confusion, gluten is not bad for you. Some people however, have an autoimmune form of gluten intolerance known as Celiac disease and cannot digest it. Celiac disease affects nearly 3 million Americans, and those affected must avoid all foods and food products that even come into contact with gluten-containing grains. 

Are oats gluten-free?

Short answer, yes. Oats are inherently gluten-free, but are very often grown with or processed in facilities that also handle wheat and/or other gluten-containing grains. Because oats become contaminated with gluten in this way, they are often not safe for Celiacs. However, some companies have developed dedicated processing facilities for oats only, making them safe for those who cannot tolerate any gluten whatsoever. These companies include: Bob's Red Mill, Cream Hill Estates, GF Harvest, Avena Foods, Legacy Valley (Montana Monster Munchies), and Gifts of Nature.

Click here for a discussion on oats in the gluten-free diet or visit Health Canada's website for an extensive technical review on the safety of oats in the GF diet.


Should you go gluten-free?

Many people who are not affected by Celiac disease are making the switch to a gluten-free diet, claiming that it helps them lose weight, gain energy, improve concentration etc. Of course there can be something to that as we are all very different and react to foods in very different ways - some people find that eliminating gluten, or even just wheat makes them feel dramatically better than they did before. Great! But as we all search in vain for the "miracle diet" that will make us feel amazing, look our best, and allow us to take over the world, we must remember that there isn't one right answer. We have to take time to listen to ourselves, and give our own bodies a real chance to tell us what is best for us. Even if your best friend gives up gluten and feels incredible, it may not necessarily be the right choice for you.

Often the reason many people do shed a few pounds and generally ‘feel better’ eating foods without gluten, is not the avoidance of gluten itself, but the fact that they are making healthier food choices. We all know what happens when we polish off the breadbasket at lunch; we feel sluggish, foggy, tired and often bloated. It’s not a coincidence – what do you think will happen when you down a loaf of white flour? 

Conversely, when you choose a gluten-free diet, your horizons are forced to expand just a little, and suddenly quinoa, amaranth, and millet make their way into your dinner. You choose fruits and veggie snacks instead of cookies and crackers. Breakfast becomes smoothies instead of cereal. Variety comes into play, and that is what makes the difference! More freshness! More produce! Less dead, nutrition-less, life-sucking white bread. Just sayin’.  

But let me be clear about another thing: wheat is not the enemy! Whole wheat is good for you. So are rye, and barley, and spelt and kamut. These grains contain gluten, yes, and are also full of protein, fiber, phytochemicals, B vitamins, folate, calcium, selenium, iron, and zinc. When prepared properly and eaten in their whole, unprocessed forms, they have many benefits. 

The problem is many of us eat wheat three times a day, often in its over-processed forms (boxed cereal, sandwich bread, pasta…), which has been stripped of most of its valuable nutrition. It’s not necessarily the wheat, it’s the way we process and consume it.   

If you want to give gluten-free eating a shot, go ahead. Perhaps you do have an insensitivity lurking around, and eliminating gluten will certainly shed some light on it. Or, perhaps you want to cut back on the wheat and introduce new and exciting foods to your diet; experiment with the amazingly diverse seeds, nuts, and grains that are on the market for you to explore. Sometimes imposing a few limitations on oneself forces creativity, which can be a very good thing when it comes to what we eat. PB&J sandwich again? We can do better than that!

Why do I create gluten-free recipes on My New Roots?

For the same reason I try to make as many of the dishes vegan, sugar-free, soy-free etc. - so that everyone can make them. I want to create all-inclusive meals that all people can enjoy, even if they’ve chosen a particular diet or they have some kind of allergy or insensitivity. And I feel it’s important for others to know that eating with ‘restrictions’ is not all that restrictive. 

Besides, you have that raw lacto-vegetarian coming over for dinner next week and you need something yummy to serve them, right? I shall deliver. 

Gluten-free Banana Bread Pancakes

Serves 2

Dry ingredients:

1/3 cup walnuts

2/3 cup rolled oats (certified gluten-free oats if you have a sensitivity)

1 tsp. baking soda

pinch sea salt

Wet ingredients:

1 very ripe banana

1 tsp. vanilla extract

1 tsp. olive oil

2/3 cup nut milk 

2 tsp. maple syrup

For garnish:

maple syrup

1 banana, sliced

a handful of walnuts, chopped

extra-dark chocolate, grated (for a special treat!)

Directions:

1. In a food processor, pulse walnuts until they resemble a sand-textured powder (do not over process – you’ll end up with walnut butter!). Remove walnut ‘flour’, add oats and pulse until you get a shaggy flour. Place walnut and oats flours in a large bowl. Add baking soda, sea salt and stir to combine. 

2. Add all wet ingredients to the food processor and blend to combine. 

3. Add wet ingredients to dry ingredients and mix just until the two come together. Let batter sit for 30 minutes at room temperature. 

4. Heat a little coconut oil (or ghee) in a skillet and drop in 3 large spoonfuls of batter (you are after three, 8 cm / 3 inch sized pancakes). Spread slightly with the back of the spoon to even out the batter. Turn heat down to low. Let cook on the underside until the topside is opaque, which will take more time than a regular pancake. Check to see if the bottom has browned, and if so, flip over to cook the other side. Cook until the underside is crispy and brown (although the middle is a little moist, this is okay).

5. Put pancake on a baking sheet in a warm oven, and cover with some foil while you make more (this will also give them time to firm up a little in the middle). Serve with pure maple syrup, fresh banana slices, chopped walnuts, and grated dark chocolate for a special treat - they are banana bread pancakes after all. 

I really liked these pancakes, and I am not ashamed to admit I ate the whole plate you see in the photo (what? – they’re little!) I will mention however, that these are not your diner-style fluffy white pillow pancakes. They are rich, nutty, and quite moist due to the banana holding everything together. The middle is not going to be a sponge, but almost like a just under-done cookie. Once the syrup goes on, who cares anyway? And, I did discover that these pancakes make really great snacks later on in the day. Once they cool down, they firm up substantially and are kind of nice to eat with your hands (hey, can we please remember how lazy I was? I didn’t want to wash another plate.)

If anyone wants to get lazy next weekend and make up a batch, feel free to experiment and get back to me with results. I love hearing what you do to change up and even improve my recipes!

Sending love from my lazy bones,

Sarah B.

ps - fun stuff in case you've missed it:

The Weekender Magazine - I somehow made it on cover. Nuttiness.

Interview at Hello Giggles.

Yes, I am on Twitter now. You can follow me and stuff. 

Parsley Root Fries with Roasted Tomato Ketchup

Like any kid, I was pretty enamored with McDonalds french fries. For little me and my little hands, they were like golden, salty, magic wands, able to appease even the worst of my temper tantrums and toddler breakdowns.  

Because my mom loved me, and wanted me to eat anything that resembled a vegetable, sometimes she cooked fries at home. Even with her best intentions, the freezer-burnt-flavoured undertones coupled with the unmistakable tinge of plastic bag shone through, and the texture was never right – damp and flaccid. Sickatating. There was just no foolin’ me. This was not Mickey D’s. 

Years later, I still like a good fry. There’s a chip truck on the road to my cottage in Canada that my dad stops at from time to time and truth be told, I stick my eager fingers into that grease-soaked cardboard container for a few golden crispy bits (the ones at the bottom are the best, am I right?). Yes, I always feel sick after, but it’s a healthy reminder of why I don’t eat like that every day…and sometimes it’s good to be bad, am I right?

This weekend, I just had a fry hankering. I remembered an incident at work last winter when I made a huge portion of parsley root fries to actually serve to customers, but they were so good I 'accidentally' ate them. All of them. Before they made it on to anyone’s plate. Oops. Amazing I still have a job. 

But the thing I took from that experience other than being extremely full, was that parsley roots make for some darn fine fries. Who knew?

Woot, Woot, Parsley Root

Everyone knows parsley – it’s the brighten-things-up, light + leafy go-to herb. But did you know that there’s something delicious lurking underneath that bushy bunch of greens? It’s the root, and by golly you can eat that part too.

Although not as common as other root veggies, parsley root is extremely delicious. Its doppelganger is undoubtedly the parsnip and I am often fooled at the market even when they are side by side. If you’re a first-timer with this veggie, make sure to read the label because they seriously look almost identical. 

The flavour of parsley root is kind of like an herb-y potato, which is why it makes such a lovely fry indeed. Somewhat less waxy than a potato however and with a higher water content, it will not get completely crispy in the oven, but certainly good and golden crunchy tips.

In terms of the health benefits, parsley root has been used for centuries to ease digestion, detoxify the body, and tonify the lungs and spleen. It is also helpful for those of you who are dieting (or cleansing!) after the holidays, as it has strong diuretic properties. Parsley is beneficial for urinary tract disorders, stones in the kidneys and bladder, nephritis, as well as for the adrenal and thyroid glands. 

And again, nature provides us with what we need at just the right time of year: parsley root is an excellent blood-building food that is also warming to combat the winter chills – no coincidence there. 

Key nutrients in parsley root include vitamin A, E, C, calcium, iron, potassium, phosphorous, and magnesium. 

Pregnant women should be cautious with parsley (most specifically the leaves) as they contain an essential oil, apiole, which can cause uterine contractions. 

And what’s with the ketchup you ask? I guess I just couldn’t go and make fries to eat with a store-bought sauce – I am a food snob after all. But seeing as tomatoes are anything but at their peak, I thought roasting them would be the perfect solution to bring out the sweetness with a touch smoky. Of course you can skip this whole sauce business, but if you’ve never made ketchup before, you’ll be surprised at how simple it is. I got fancy with some interesting flavours, like star anise and balsamic vinegar, but you can leave these out if you’re a purist.

It’s best to roast the tomatoes while you prepare the parsley roots. If you cook them all at the same time, there is too much moisture in the oven and the fries will get a little soggy.

Roasted Tomato Ketchup
Makes 2 cups

Ingredients:

10 medium-sized tomatoes – about 2.2 lbs/1 kg

high-heat cooking oil

sea salt

freshly ground pepper

1 large onion, chopped

3 cloves garlic, minced

3 star anise

3 bay leaves

1 tsp. ground coriander

pinch of chili flakes

1/8 cup balsamic vinegar

apple cider vinegar to taste

1. Preheat oven to 375°F / 190°C.

2. Wash and cut tomatoes in half. Place on a lined baking sheet. Lightly drizzle with oil and a pinch of sea salt. Place in oven and roast for 30 minutes or so, until tomatoes are caramelized and fragrant.  

3. While the tomatoes are cooking, heat some oil in a large pot and add onions, a pinch of sea salt, black pepper, garlic, chili flakes, star anise, bay leaves, and coriander. Cook until the onions soften slightly, about 5 minutes. When the bottom of the pot gets dry, “deglaze” the pot with balsamic vinegar. 

4. Once slightly cool, place tomatoes and cooked onion mix (remove star anise and bay leaves, but save for later) in a food processor and blend on high to puree. Using the back of a wooden spoon or spatula, press puree through a mesh sieve back into the pot. (You can save the fibrous leftovers for Four Corners Lentil Soup or other tomato-based soup)

5. Add back the star anise and bay leaves, bring a boil, reduce to simmer, and cook until thickened (5-10 minutes). Season to taste. If it is not tangy enough, add a few teaspoons of apple cider vinegar. 

6. Once the ketchup has slightly cooled, pour into a clean glass container and store in the fridge for a week. Freezes well.  

Parsley Root Fries
Serves 2-3

*Note: If you cannot find parsley root, this recipe is delicious with parsnips and celery root (celeriac).*

Ingredients:

3 large parsley roots – about 1.5 lbs / 700 grams

high-heat cooking oil

sea salt

freshly ground black pepper

fresh rosemary (optional)

Directions:

1. Preheat oven to 400°F / 200°C.

2. Peel roots and cut them into french-fry sized sticks. The thinner, the crispier they will be. Toss with some oil, a few pinches of salt, pepper, and fresh rosemary if desired.

3. Roast for 20 minutes, toss, and place back in the oven for another 5-10 minutes until golden on the edges with crispy ends and a tender center. Serve immediately with Roasted Tomato Ketchup. 

If you’re still cleansing (way to go!!!), this recipe would be totally appropriate to make, but I would replace the balsamic vinegar in the ketchup with apple cider vinegar. 

I hope you’re all sticking to the plan and feeling good. I am still loving the feedback from all of you participating so keep it up! I feel like we’re creating an army of healthy people – it’s awesome. 

source: Balch, Phyllis A. Prescription for Dietary Wellness. New York, NY: Penguin, 2003.

Meatless Mondays with Martha Stewart - Root Vegetable Mulligatawny

It’s week 2! I hope this finds all you detox-ers out there feeling like superheroes because, well, you are.  I am totally overwhelmed with the response from the last post to see just how many of you are actually participating in the cleanse right now, and the number who are planning to give it a go in the coming weeks!  It truly warms the cockles of my detoxed heart.

Now that we’re introducing lean proteins back into our meals, we will be able to fully indulge in this scrumptious Root Vegetable Mulligatawny. And if you’re a Seinfeld fan, you will be familiar with this dish from the infamous Soup Nazi – it’s admittedly the first time I heard about Mulligatawny. Who says we can’t learn anything valuable from pop culture? That episode successfully infused me with a deep curiosity for this rich, Anglo-Indian soup, and has inspired many a dinner since.

I love this soup because it is versatile (there really isn’t “one” defined recipe for it, so you can customize it to suit your tastes), it is incredibly filling, easy and inexpensive to make. My version uses seasonal root veggies and the traditional red lentils, all bobbing around in a golden coconut broth. It’s like eating a hug – which I figured you all deserve right about now. 

Good work on the cleanse, my friends! 

Now go make some soup. Recipe here.

Hugs, Sarah B

A New Year, A New You! Sarah B's Whole Living Detox Plan

Happy New Year everyone! It feels good to be back after a glorious holiday spent with family and friends, and of course lots of food. I really whooped it up over break continuing to experiment with the superb dishes that you submitted to the recipe challenge, and I hope that many of you took advantage of the free cookbook I put together with the best of the best. It really is a wonderful collection of delicious and healthy delights – a great way to start off 2012 in fact!

But if that doesn’t get you all revved up, I think I have something that will...

As many of you know, I am a monthly contributor to Whole Living online, where I write a Meatless Mondays column and recipe. Well, the editors at Whole Living Magazine asked me to head up their January Detox Program and I leapt at the chance, obviously. The 21-day plan has over 50 recipes and plenty of lifestyle tips and advice for completing a successful cleanse. If you have never embarked on such a journey before, this is a great opportunity to try a whole body and mind clean out! The plan is not about deprivation, but centers around a plant-based diet loaded with flavour, colour, and vibrant, seasonal foods.

I was in charge of the first week of the cleanse, which is the most challenging, but I promise delicious (does that food look anything but insanely luxurious? Exactly). Week 1's breakfast, lunch, dinner, and snack recipes include fruits, vegetables, and plant-based fats, nuts, seeds, and oils, and asks you to cut out processed food or beverages, added sugar, dairy, gluten, caffeine, and alcohol. Not an easy task, but good grief will you ever feel like a million bucks.
And if you can commit to the 21-day plan, which I highly recommend, you will undoubtedly feel more energized, sleep better, and likely shed some unwanted weight. What better way to enter this new year than with a new you – possibly your best self ever?
 

If you live in a country that does not sell Whole Living Magazine, you’re in luck! The entire plan is up online and comprehensively laid out for you to follow week by week. Start today. You can do this. No more excuses!

Let me know in the comments section if you’re committing to the plan, and feel free to give feedback throughout the month – after all, I made the program for you.

Good luck friends.
In love and support, always!
Sarah B.

p.s. - other fun stuff in case you've missed it:
My New Roots at the Huffington Post
Sarah B. on Sous Style


images courtesy of Whole Living

Holiday Reader Recipe Challenge Winner: Cranberry Pear Tart

Hallelujah! We have a winner! Congratulations to Megan B. and her incredible Cranberry & Pear Tart!

I have to say, this was not an easy decision my friends. And of all things to win this challenge, a dessert?! Yes, I too am shocked. Entries upon entries poured in with sweet potatoes, butternut squash, Hokkaido pumpkins, and I was seduced by a tart? But I was. And I am. And so shall you too, because this pastry totally gives it. 

I think I will start off by saying a few words about this process, which was kind of like a dream come true. I ask for awesome, and everyone steps up to the plate. But I can’t quite believe the culinary prowess so many of you possess, of which you have never had the decency of sharing? C’mon people. I think the majority of you should consider starting your own food blogs because you’ve clearly been holding out on us all. Not fair. 

Anyway, so the teasing went on as the recipes poured in, and I became a very hungry girl indeed. After begrudgingly eliminating the dishes that I wasn’t going to prepare (I wanted to eat everything), I set my focus on a select few that I knew had crazy-delish potential. Therefore, I will take this opportunity to give due shout outs to the following: Solstice Squash, Nut-Crackin’ Apple Salad, Stuffed Pumpkin, Sweet Potato Gnocchi, Kale Pesto, and Quinoa Cabbage Rolls – you know who you are. 

And now I know you are all thinking again: Sarah, seriously. A tart? The answer is still a resounding yes.  

This dessert is amazing. Let’s forget for a moment that it is vegan, gluten-free and sugar-free, and just focus on the delectable elements that combine to create perfection. 

First of all, fresh cranberries – where have you been all my life? I have only ever seen pictures of you on the bottles of fake neon juice, and urinary tract prevention supplements at the health food store. The closest I’ve come to you is craisins, which are a sad, sweetened excuse for a cranberry indeed. Fresh cranberries are oh so tart and vibrant, bursting with bright juices and tangy goodness. You are my new best friend and can't wait to play with you more. 

Then we need to talk about the crust, which I was totally skeptical of. After removing the dough from the food processor, it was wet. Like, really wet. And I could not begin to understand how it would cook under all that filling. Somehow this crazy mélange turns from healthy goop into flaky gorgeousness that it not full of lard and sugar. I would highly recommend you tucking this crust recipe alone into your back pocket for the next time you need a pie base – it is officially my new go-to. 

The filling is a caramel-like mix of brown rice syrup, coconut oil, and chia seeds. The original recipe called for flax, but I find that flax seeds can sometimes give off that classic, Omega-3 'fishy' flavour that I just don’t dig. I made the switch to chia seeds because they really are tasteless. I soaked them in pear juice instead of water for a little extra sweetness, but you could use apple juice or any other unsweetened juice you like. 

On to looks - the tart is undeniably gorgeous. I could not stop photographing it. She worked those angles and made serious love to the camera. Although aesthetics were not a must in this challenge, I have to say that the glistening tops of those bright red berries completely begged me to capture them. And how unhealthy does it look? Very. No one dives into the mysterious bowl of brown mush on the Christmas buffet table. No matter how delicious it may be, we all know the prettiest dish gets eaten first. And this is the prettiest and the healthiest. Consider your meatball-lovin’ uncle fooled.      

Whew. Enough talking. Here is the recipe.
Blessings to you, Megan!

Cranberry & Pear Tart

Serves 10 

Ingredients:

For the crust:

1 cup rolled oats (gluten-free if possible)

1/2 cup pecans, chopped (I used walnuts)

1/4 cup honey

1/4 cup coconut oil, melted

1 tsp. vanilla (I used 1 vanilla bean, scraped)

1/2 tsp. salt

75 g whole grain flour (I used buckwheat flour)

For the filling:

2 pears, sliced thin

2 cups fresh cranberries

1/2 cup brown rice syrup 

2 Tbsp. ground flax (I used whole chia seeds)

6 Tbsp. water or pear juice 

1/4 cup coconut oil, melted

1 tsp. vanilla (I used 1 vanilla bean, scraped)

1/2 tsp. cinnamon

1/4 tsp. cardamom

zest of 1 organic lemon

Directions:

1. Preheat oven to 350°F. 

2. Combine all of the crust ingredients in a food processor and pulse to mix. Grease a 9” tart pan with a little coconut oil and press crust evenly along the bottom of the pan. Place pear slices in a layer on top of the crust. 

3. For the filling, combine the flax or chia with the water or juice and set aside until a gel forms. Mix the cranberries with remaining ingredients and stir until well combined. Add the gel and fold to mix. Pour filling on top of crust and pear layer and spread evenly. Bake for 35-40 minutes. Allow tart cool completely before removing from tart pan (approx.1 hour, or place in the fridge). 

4. Slice and serve with an optional dollop of cashew cream, sheep’s milk yogurt (pictured), crème fraîche, or ice cream. 

Afterthought: a drizzle of melted, dark chocolate. Ugh.

Overall, I’d say this challenge was a great success. A challenge – yes. I really had a hard time deciding between which unbelievably delicious dish to choose. 

As a thank you to everyone who participated, and even those that did not, please check out My New Roots on December 25th for a very special Christmas gift from Sarah B. to all of you! I want to spread some love, but that is all I will say for now. You’ll have to return to see what I’ve hidden for you under the imaginary tree. 

Until then everyone, have a spectacular and delicious holiday. And please make Megan’s tart. And visit her blog: meggsalad.com

Love and cranberries, Sarah B. 

Roasted Sesame Winter Slaw

So we’re in the thick of it. Holiday parties, work celebrations, family gatherings and whole lotta food! Everywhere. You can’t swing your party dress without hitting a tray of canapés. In between social events I can hear you complaining about your extraordinary eggnog intake and uncontrollable cookie consumption, sprawled out on the sofa like an overfed cat. So how about something a little lighter, no? I felt it was time to bring a little sanity – however, delicious sanity – to the table today.  

Roasted Sesame Winter Slaw does seasonal and healthy all at the same time. By using a variety of cabbages, kale, and carrots, you can take advantage of locally grown foods, as most of you will be in the zone for all of these veggies.
This slaw is pretty different from your mayo-drenched picnic classics. Instead, a creamy (yet protein and calcium rich) tahini sauce dresses things up. And with a hint of orange, the kids will totally fall in love with this salad too.
The other boss element of this salad is of course, the roasted sesame. Always warming, nutty and familiar, sesame somehow turns any ho-hum dish into “oh, what did you do to this?” Such a cheap trick, but it works every time.




Savage Cabbage 
Now that I live in a country that somewhat follows seasonal food patterns, I realize how little cabbage we eat in North America – it quickly gets pushed to the back of the produce heap, ‘cause let’s face it: cabbage is not sexy. Cabbage is what your grandmother eats because she doesn’t know any better, right? Wrong! Your grandmother eats cabbage because she does know better. Let’s look at the reasons cabbage is savage, because it's fun.

#1 – bang for your buck. Cabbage is crazy cheap for the amount of food you get. You’ll see when you make this salad for instance, that 2 cups of shredded cabbage is hardly a dent off the head. This means you get to eat cabbage for a week (or perhaps share some with your grandma).
#2 – cabbage helps to prevent cancer. This cruciferous veggie contains a whole host of nutrients to battle tumors. More than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food - antioxidant richness, anti-inflammatory richness, and richness in glucosinolates. [1]
#3 – cabbage battles colds and flu’s. Because cabbage stimulates the immune system, has the ability to kill bacteria and viruses, and has a high vitamin C content, this is one vegetable that should be a guest at your table more often this winter! [2]



Roasted Sesame Winter Slaw
Makes a lot
Ingredients:
2 cups each shredded Savoy cabbage, purple cabbage, kale
2 cups shredded carrots
2 scallions
1 cup chopped flat leaf parsley
½ cup chopped mint (optional)
½ cup sesame seeds

Tahini Cream Dressing with Orange
Dressing:
Makes 1 cup
2 Tbsp. olive oil
3 Tbsp. lemon juice
1 Tbsp. liquid honey (or agave, maple syrup)
1/3 cup tahini
½ cup water
a couple pinches of salt (depending on whether or not your tahini is already salted – season to taste)
zest of 1 organic orange (optional)

Directions:
1. Wash and shred the cabbage and kale as finely as possible (you can use a food processor attachment for this if you like). Place in a large bowl.
2. Shred the carrots either with a food processor or on a box grater. Add to the cabbage.
3. Finely slice the scallions into rings. Wash and chop the parsley.  Add to the bowl.
4. Whisk dressing ingredients together. Add water to thin to desired consistency.
5. Roast sesame seeds in a dry skillet until they begin to pop. Remove from heat immediately.  Pour over salad ingredients.
6. Toss everything in the bowl together and serve. Pour dressing on only after the salad has been plated – this way you get some bites with lots of dressing and some without for the best balance. Garnish with extra parsley and sesame seeds.
Salad (without dressing) will keep in the fridge for at least 2 days. 

I’ve received a few emails from readers asking for my best advice, or tips on maintaining a healthy weight over during the holiday season. If you are someone who finds themselves experiencing mind-altering diet obsessiveness these days, all I can say is this: relax. Try to let go of the calorie counting, or the number latkes you gobbled. Enjoy this time of year and the company you surround yourself. Be in the moment. Taste every bite. Don’t lose the joy of eating and the beauty of food, because now is the time to really soak it all in, with all the people you love.

I hope everyone is enjoying a very happy and healthy holiday season so far. Best wishes to all! And many thanks for the amazing recipes you've sent in too. I am going to have one delicious weekend :)

Love always, Sarah B

Sources: [1] whfoods.com

[2] Balch, Phyllis A. Prescription for Dietary Wellness. New York, NY: Penguin, 2003. 

Black Bean Chocolate Chili Cherry Cookies

So I’ve seen all the black bean brownies making their merry way around the food blogs, but I still haven’t come across a recipe that, despite the use of legumes, is all that virtuous. Yeah, throw some veggies into a batter of processed sugar and white flour! Hows about I deep-fry an apple? Or bacon-wrap some alfalfa sprouts? Um, no. This is precisely why I have not boarded that train.

If you’ve been around the My New Roots block, you’ll see I am a fan of baking with beans, as seen here and here. But never have I trumped myself to such an extent. I mean, these cookies take the cake, for sure.

Chocolate Chili Cherry Cookies are moist, rich, fudgy and filling, with just a tickle of spice that is oh-so unexpected and palette-warming-ly welcomed.  

I added dried cherries to one batch because I had some on hand. This was also incredible. Optional, yet incredible. If you’re a purist, I’d stick with the giant, dark chunks of bitter chocolate heaven. Those who like sweet-sour burst will dig the fruit addition. Walnuts would also be amazing. 

Basically, add whatever the heck you have in that pantry and you can’t lose. Maybe even deep-fried apple. 

Black beans – a superfood? Really?

Although they may appear humble, black beans are holding a major secret – they are loaded with a rare combination of both protein and fiber. Unheard of! 

Did you know that a one-cup serving of black beans contains 14 grams of protein – the same amount as a 2 oz. serving of a meat like chicken or a fish like salmon? And the 15 grams of fiber from that same one-cup serving is the equivalent of eating 3 cups of broccoli, 4 cups of Brussels sprouts, or 15 plums? 

You won't find this magical protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. Not even close. And this explains why black beans are so incredibly good for your digestive tract, the blood sugar regulatory system and the cardiovascular system. 

And if that weren’t enough, the skin of black beans contains a high amount of phytonutrients, called anthocyanins. To refresh your memory, anthocyanins are responsible for the deep reds, blues, purples, and magenta colours also found in blueberries, grapes and açaí, all of which we know to be powerful antioxidant-rich foods. These compounds decrease the risk of heart disease and cancer. They may also aid in the prevention of macular degeneration by protecting the eyes from free radical damage, increasing circulation and stabilizing collagen structures (which hold tissues together).

Talk about your underestimated legume! Protein, fiber, and powerful antioxidants – all wrapped up into a tasty little nugget for you to make dessert with. I mean, does it get any better? I think not. 

You seriously will not believe how tasty these are. I am still in shock. Every time I take a bite I run around my kitchen in tiny circles, like a short-circuiting robot on flavour overdrive. It is a sight. 

The fact that there are black beans in these cookies will completely fade from memory upon the first bite, which literally melts in your mouth. Children will be fooled, friends and relatives baffled. The bottom line is, they taste incredible in their own right. Then you mention they are made with beans and you become a healthy-cookie magician.  

And did I mention how easy they are to make?! You just put everything in the food processor – not even a bowl to clean. 

This recipe only makes about nine large cookies, which judging by their unbelievable richness should be plenty to satisfy your cocoa cravings for a couple days. However, if you’ve got a crowd on your hands, double up the ingredients for a bigger batch. Or be foolish, eat the whole first round in a sitting (Sarah B….) and be forced to make more first thing the next morning because you were too gluttonous to even photograph them. Ahem. 

Moving on.

Black Bean Chocolate Chili Cherry Cookies

Makes nine 3” cookies

Ingredients:

1 ½ cups black beans, very soft (or one 15 oz. can)

2 Tbsp. coconut oil (or ghee)

1/3 cup organic cocoa powder

1/4 tsp. coarse sea salt, plus more for sprinkling

1/4 tsp. cayenne pepper

1/3 cup maple syrup (or honey, agave)

2 Tbsp. chia seeds (or use 2 Tbsp. ground flax seeds OR 2 eggs)

1 tsp. vanilla extract

1/3 cup chopped dark chocolate (80% or higher)

1/4 cup chopped dried cherries (optional, or use dried cranberries)

Directions:

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.

2. Mix chia seeds, maple syrup, and vanilla in a bowl and set aside. If using eggs, skip this step.

3. Place drained and well-rinsed beans, coconut oil, cocoa, salt and cayenne in a food processor and blend until well combined. Add maple syrup and chia mixture (or eggs) and pulse to incorporate. The batter will be quite liquid-y, but still hold together.  Remove blade from the food processor and add chopped chocolate and cherries. Fold to incorporate. 

4. Spoon cookie batter onto lined baking sheet. Using the back of the spoon, flatten top of cookies slightly, as they will not spread when baking. Sprinkle with coarse sea salt (important!). Bake for 15 minutes until the edges are browning. Cool and eat. Store in the fridge.

Update: The armless wonder-husband is doing much better. These cookies definitely boosted morale around the house. Dare I even say motivated him to awkwardly lift a hand to his mouth? 

Poppy Seed-Crusted Butternut Squash with Kale and Pomegranates

 
First of all, I need to send out a huge thank you to everyone for your support these past couple weeks. Your emails and messages have meant so much and really kept me up. Yes, it has been an ‘interesting’ time in our lives, but we’re getting used to a new routine and doing things a bit differently…slower. I can imagine that this is very much the shock new mothers experience when suddenly they have a completely dependent person on their hands (good practice, Mikkel says). However, he is getting better and spirits are high. We are both looking forward to the day when he can feed himself and tie his shoes! See? It is like having a baby, albeit a very big one.

So I’ve been coping by going for walks. Long walks. As the man can now move his fingers and send text messages, I’ve been able to leave the house for periods of time and he calls me back if he needs something. This is progress.
My walks are glorious, and I have been experiencing autumn on an entirely new level this year, since I am normally racing past it on my bicycle. We had a couple weeks straight of bright, low, blinding sun, which has now been replaced with storybook fog. Thick, soupy mist clinging to every golden leaf and moody canal reflection, turning the world into a giant watercolour painting. Guh. Stunning.
 I’ve been so moved by the riot of tones and textures on the forest floor and cobblestone streets, I made a dish to echo them all. Poppy Seed-Crusted Butternut Squash with Kale and Pomegranates, with a Maple Mustard Dressing is indeed autumn on a plate.

This dish combines some serious fall power-players when it comes to nutrition, and not coincidentally, are excellent choices for preparing the body as we head into a long winter. Another good reason for eating seasonally.

Butternut Squash – one of the best plant food sources of beta-carotene, a powerful antioxidant, which is converted to vitamin A in the body. This helps preserve normal eyesight and may help to minimize the risk of cataracts. Butternut squash can help ward off those pesky cold-weather infections, but can also protect against cancer, stroke, and heart disease. [1]

Kale – the richest source of carotenoids in the leafy-green vegetable family, making it a top cancer-fighter. Kale helps to regulate estrogen, protects against heart disease, and regulates blood pressure. The calcium in kale is more absorbable by the body than milk (and ounce for ounce, contains more calcium than milk)! This makes it an excellent choice for both prevention and treatment of osteoporosis, arthritis and bone loss. [1]

Pomegranate – Unless you’ve been living under a rock, you will have heard time and time again how antioxidant-rich this fruit is. But you may not know that the jewel-like seeds also contain iron, calcium, vitamin C, magnesium, and a good dose of fiber. [1]


 
There is something to be said for living in a city that truly embraces eating seasonally. You just can’t get asparagus here in February. No peaches in May. Kale comes and goes in a matter of weeks in Copenhagen, so I am eating it up like a greens-starved maniac. And that goes for the rest of the ingredients: butternut squash and pomegranate are around from now until the New Year and then we bid farewell until next time. But what I discover every year that keeps me intrigued, are all the combinations of those seasonal foods that seem to mingle so effortlessly.

This dish was a great example of that. Even though I was really trying to emulate that fall colours from a more artistic standpoint (‘cause I’m a big food dork), the flavours really complimented one another too. In therapy, I believe they call this the “ah-ha” moment. It’s why tomatoes and basil are best buds, or pumpkin and sage – the seasons blatantly present us with what tastes best together. All we need to do is open our eyes, get in the kitchen and experiment. No fear! I honestly was a bit worried about this mash-up, but happily, it’s delicious. Of course it is. Nature knows best.



Poppy Seed-Crusted Butternut Squash with Kale and Pomegranates
Serves 4
Ingredients:
1 medium butternut squash
4 cloves garlic
1 Tbsp. melted ghee or coconut oil
3 Tbsp. poppy seeds
couple pinches of sea salt

2 cups packed shredded kale
1 shallot
juice of ½ lemon
zest of 1 lemon
pinch of sea salt

Maple Mustard Dressing
2 Tbsp. olive oil
1 tsp. apple cider vinegar
pinch sea salt
1 tsp. pure Maple syrup
1 tsp. Dijon mustard

Directions:
1. Preheat oven to 400°F. Peel the squash, cut it in half lengthwise and scoop out the seeds. Cut into cubes. Toss with oil, minced garlic, poppy seeds, and sprinkle with sea salt. Place on a parchment-lined baking sheet. Roast until fork-tender, not mushy (approx. 30-40 minutes)
2. While the squash is roasting, shred the kale by slicing it in very thin strips. Add the juice of ½ lemon, a pinch of sea salt and massage into kale to wilt. Set aside.
3. Make dressing by whisking all ingredients together. Pour over kale, toss to coat.
4. Remove the pomegranate seeds. Fill a bowl with water, cut the fruit in half, then roughly pry out the seeds with your fingers and let them fall into the water. The seeds with white pith will float to the top – remove the pith as much as possible leaving the seeds, which will then sink.
5. When the butternut squash has finished roasting, remove from oven and let cool for 5 to 10 minutes. Add to kale and mix. Toss with sliced shallot, pomegranate seeds, and garnish with lemon zest. Season to taste. Serve.

So life is a bit slower these days, and I’m actually grateful for that. This experience has forced me to be quieter, gentler, and more observant, leading me to look at being with a fresh perspective. If none of this had happened perhaps I would have biked right past the beauty of autumn, missing the confetti leaves scattered at the foot of the church, the shocking green of damp grass, the semi-bare branch of the tree, shivering just so. The walks are good. And when I come home to feed my husband? Well, that is even better.   

Sources: [1] Balch, Phyllis A. Prescription for Dietary Wellness. New York, NY: Penguin, 2003. 

Heart Beet Rawvioli with Pesto Oil

I don’t often get personal here on the blog, at least when it comes to talking about my private life, but something has happened that I simply can’t avoid mentioning.

My wonderful, thrill-seeking husband had a bad hang gliding accident and broke not one, but both of his arms. Walking into the hospital a week and a half ago and seeing him in casts from wrists to shoulders was a bit of a shock, and then learning of the extremely lengthy rehabilitation process that I will be such a huge part of, was intimidating. The man is literally a baby again. He can’t feed himself or drink on his own, he can’t put on his clothes or tie his shoes, he can’t pick up the phone, write an email, take a shower, or brush his teeth.

Between shifts at the restaurant, I’ve been living at the hospital, feeding, bathing, and dressing him. Despite the emotionally trying week it’s been for him, and myself, we’re just so grateful that he is okay. Nothing is permanent. He will be back to his old motorcycle racing, hang gliding self in a few months’ time (I’m trying to convince him to at least stay out of the air for a while, anyway). We are laughing through the challenges and experiencing our partnership expanding into new territory – nothing like a good sponge bath to bring you closer to your loved one! I am overwhelmed with tenderness and devotion to this man, which is why this week I was compelled to create something just for him. Call it an early valentine, a declaration of love, a just-because-you-mean-the-world-to-me edible gift. My heart beats with so much passion for him, so of course, Heart Beet Rawvioli it is.

Raw beetroot ravioli is not my original idea, and I’m sure many of you have seen it done before. But it’s been on my to-make and to-eat list for months now and I felt that this was my window of opportunity. Lucky you, now it's yours too.

Beet it!
Beetroots have been used for medicinal purposes since ancient times. They have a cleansing effect on the liver and can be used to treat liver maladies, kidney stones, and disorders of the gallbladder, stomach, and intestines. Beets aid digestion and the lymphatic system. They combat anemia, tone the blood and help build red blood cells. [1]

Beets also contain special types of pigments, called betalins. These pigments have been shown to support the body’s detoxification process (specifically, in Phase 2) by stimulating specific enzymes to “hook-up” with unwanted toxic substances to be neutralized and excreted. If you are exposed to toxins in your daily life (pesticides from non-organic food, pollution, body care products etc.), or simply looking for extra detox support, add a couple servings of beets to your diet every week. [2]
I know that with all the pain killers, antiemetics, sleep aids, and general anesthetics my husband is being pumped full of, (let's not even mention the hospital food) he certainly needs all the detox help he can get!



As gimmicky as it may seem, this dish totally won me over. I’ve never tried any version of raw “pasta” and “cheese” before, as I can be slightly cynical when it comes to taking a really delicious food and giving it a raw makeover. But, somehow this just worked for me; I found brilliance in the balance. The earthiness of the beet contrasts extremely well against the sweet pine nut filling. Their respective textures are also complimentary, as the rich, creaminess of the “cheese” absolutely needs to be cut with something light and crispy. The beets manage to do just that. With the drizzle of Pesto Oil to finish things off, the meal as a whole, lacks for nothing.

Since Copenhagen is drowning in beautiful beets at the moment, I chose the candy-striped beet route – who can resist a face like that? If you’ve never sliced into one of these varieties before, be prepared for an epic, aesthetic mind trip. They are the true psychedelics of the vegetable kingdom.
If you cannot find candy-striped beets, use the good ol’ red variety – they work just as well.


Heart Beet Rawvioli
Serves 4

Ingredients:
3 – 4 large beetroots (red, golden, or candy stripe beets)
juice of ½ lemon
1 ½ Tbsp. extra virgin olive oil
sea salt
Pine Nut “Cheese”
Pesto Oil
extra virgin olive oil, smoked sea salt, and chives for garnish

Directions:
1. Begin by cutting the ends of the beets, then peel them. Using a mandolin slicer or a very sharp knife, slice the beets as thinly as possible (this can be fiddly, so take your time.) When you have a bunch of slices, use a cookie cutter to make heart shapes. Alternatively, stack the beet slices and cut the rounded edges off to turn them into squares.
2. In a large bowl, whisk together the juice of half a lemon, one and a half tablespoons of olive oil, and a pinch of sea salt. Add the prepared beet slices and toss to coat. Marinate for 1-2 hours.
3. Place about a teaspoon of Pine Nut “Cheese” on one beet slice, then top with another. Repeat until you have the amount of Rawviolis you desire.
4. Drizzle some Green Pesto Oil and extra virgin olive oil over top. Garnish with chives and smoked sea salt.  Serve immediately.



Pine Nut “Cheese”
Makes about 1 cup

Ingredients:
1 cup pine nuts, soaked
1 Tbsp. minced shallot
2 Tbsp. minced chives
2 tsp.  nutritional yeast
zest of one lemon
2 Tbsp. lemon juice
1 Tbsp. extra virgin olive oil
a couple pinches of smoked salt, to taste (regular sea salt is fine)

Directions:
1. Soak pine nuts in water for at least 1 hour. Drain and rinse well.
2. In a food processor, place all ingredients and blend on high to mix. The consistency should be somewhat grainy and thick – like a heavy paste similar to goat cheese. 

Pesto Oil
Ingredients:
1 large clove garlic, minced
3 Tbsp. minced chives
1/3 cup packed basil leaves
2 Tbsp. lemon juice
3 Tbsp. extra virgin olive oil
2 Tbsp. water
½ tsp. agave or raw liquid honey
pinch of sea salt

Directions:
1. Place all ingredients in a food processor and blend on high to mix. The pesto oil should be quite fluid and runny.

When I brought these to the hospital the other day, even through the morphine-induced brain fog, my darling man coherently praised the Rawviolis. Yes, he thought they were made out of cabbage, but we’ll forgive him for that and blame the drugs.
If you have someone special in your life that needs a fresh, delicious, nourishing meal, put your heart on a plate and serve these up. After all, food is love.

Sources: [1] Balch, Phyllis A. Prescription for Dietary Wellness. New York, NY: Penguin, 2003.
               [2] whfoods.com

Raw Salted Caramel Apple Dip

Is it just me, or is salted caramel the new chipotle mayo? Although I would like to think I stay away from food fads, this Raw Salted Caramel Apple Dip would qualify as trendy. After seeing recipes pop up on so many food blogs, and restaurants featuring salted caramel in all kinds of desserts, I suppose I have been slowly brainwashed into believing this sauce is more than just a condiment, but a totally obsession-worthy miracle food.    

I gave up, or I gave in. But trying to get to the heart of the hooplah did not lead me down the path of refined sugar, butter, and cream. Of course not. In fact, the inherently unhealthy nature of salted caramel sauce inspired me to create something that is in fact, a wholesome indulgence. My Salted Caramel is totally raw, made of little more than fruit and nuts, and tastes so sinfully good you may find your fingers a suitable substitute for apples slices.

Now, don’t let the name fool you: Raw Salted Caramel Apple Dip is so much more than it suggests. For breakfast, this is a delicious spread on toast topped with bananas, it makes an incredible cake frosting, and can even be used to sweeten up a smoothie. However, the very best alternative purpose I’ve found for Raw Salted Caramel is to use it as a raw tart filling. Simply make this crust recipe, fill the tart shells with Raw Salted Caramel and top with thinly sliced apples and a dusting of cinnamon. This was a brain wave at work recently, and the tarts were enormously popular. Such a simple, yet elegant autumn dessert that really takes advantage of the beautiful fruits in season. Pears would also be lovely.

If you have kids, this is a great thing to have on hand in the fridge for snack time. For one, all the ingredients are pronounceable, it isn’t full of processed sugars, and it will actually get them to eat more fruit. Or try veggies – Raw Salted Caramel is even good on celery, seriously!


Raw Salted Caramel Apple Dip
Makes 2 cups

Ingredients:
2 cups pitted Medjool dates
¼ cup raw nut or seed butter (almond, cashew, sesame tahini, sunflower)
4 tsp. fresh lemon juice
½ tsp. sea salt (or more to taste)
1 vanilla bean, seeds scraped
soaking water as needed

Directions:
1. Soak dates for at least 4 hours in water.
2. Drain dates, reserving the soak water.
3. Add dates to a food processor along with all other ingredients, except for soaking water. Blend on high until dates are smooth. Add soaking water, 1 tablespoon at a time until the desired consistency is reached (for a sauce to pour or drizzle, add more water).
4. Store in an airtight glass container in the fridge for up to a week.

Meatless Mondays with Martha Stewart - Lemony Leeks with Chickpeas and Feta

Hey friends,
Guess what happens when you put a bunch of leeks in a pan with some veggie broth? Surprisingly, a totally mind-blowing flavour fest. Then guess what happens when you add lemon zest, dill, garlic, olive oil, goat feta, chickpeas, and lots of cracked black pepper? I'm not even gonna go there - use your imagination.

This was one of those last-minute throw together kind of lunches that honestly, I didn't expect much from. I mean, how awesome can leeks possibly taste?
Apparently, really awesome.
Please give these Lemony Leeks a try and find your bliss too.
Check out the recipe at Whole Living.

Happy Thanksgiving!
Love and Leeks,
Sarah B.

Spicy Roasted Broccoli with Almonds

I just got back from a week in London, and the first thing I need to mention is how rad it is. Besides being one of the most culturally diverse and historically rich places I’ve ever visited, it has one mean food scene. Even as a discerning vegetarian you can get a tasty, non-compromising meal on almost every corner. And their take-out situation is a whole other ballgame with salad bars, healthy sandwich joints, and juice and smoothie stands all over the place. Why can’t the rest of the world get on board with this idea of wholesome “fast food”? It takes longer to stand in line at a burger joint waiting to get your nuggets deep fried, than it does to scoop organic quinoa pilaf into a to-go box. Am I right?

Enter Ottolenghi, my newfound obsession. This past summer I compulsively forked over $40 for the extremely sexy cookbook, Plenty by Yottam Ottolenghi because the pictures were hot. Thank goodness the recipes actually live up to their visuals. Ottolenghi is the creator of four London-based eateries, the majority of which are take-out restaurants (there is only one sit-down place). He wrote the book after his vegetarian column in the Guardian, and because a great deal of enthused customers began requesting the recipes.  Knowing how much this cookbook rocks my world, I couldn’t wait to get into the place to actually experience the food first hand. Thank goodness it actually lives up to the pedestal I’ve put it upon. And the concept is brilliant: fresh, delicious, healthy take-out where the menu changes with the seasons and the items are always adventurous. He’s mixing up tahini with lime juice and chilies, throwing pomegranate and roasted pistachios onto eggplant, grilling sweet potatoes like steaks with earthy spices and bright citrus. Ottolenghi is a culinary poet elevating take-out to a level of luscious sophistication, and my heart is stolen. The book, the cafés, the food, it’s all divine. Now all we have to do is convince him to go global.



This simple broccoli dish was inspired by one of many delights I tried at Ottolenghi, and although it is not in the cookbook, I’ve tried to recreate as best I could for you. Yes, I realize that I posted a roasted carrot recipe just a couple weeks ago, but this was a revelation. Roasted broccoli is a revelation. If you’re like me and in a broccoli rut, not really digging on steaming or eating it raw, get on board and rejoice in the nuttiness, the tender-crisp sensation, the glory of tasting broccoli again for the first time!



Spicy Roasted Broccoli with Almonds
serves 2
Ingredients:
1 large head broccoli (organic if you can get it)
¼ cup whole almonds

Dressing:
6 cloves garlic, sliced
2 Tbsp. minced ginger
1 tsp. fresh, hot chili, sliced (more or less, to suit your taste)
2 Tbsp. olive oil
1 tsp. tamari
Directions:
1. Preheat oven to 400°F. Wash broccoli well, then remove the very end of the stem. Slice the entire head of broccoli and remaining stem in half down the center lengthwise, then cut each half in half again. Repeat until you have relatively small slices of broccoli tops with long stems. Place in a large bowl.
2. Prepare dressing and pour over broccoli. Using your hands, massage the dressing into the broccoli making sure it is well coated. Place broccoli on a baking sheet and set in the oven.
3. On a separate baking sheet, place almonds and set in the oven below the broccoli.
4. Roast broccoli and almonds for 15-20 minutes (the almonds will probably need less time), until the broccoli is just turning golden brown on the edges.
5. Remove everything from oven. Roughly chop almonds on a cutting board. Plate broccoli, season to taste. Sprinkle with chopped almonds. Serve.

This would make a fabulous side dish for any meal, especially Thanksgiving dinner. Even though I am not in Canada, I will be celebrating over here in Denmark this weekend with plenty of Plenty, and of course, Spicy Roasted Broccoli with Almonds.

Ginger-Roasted Carrots with Mellow Miso Dressing

I used to be the girl with candy in her bag. Always. Skittles, Snickers, Nibs, Nerds, Twix, Jube Jubes, you name it. In fact, if sugar wasn’t within arms reach at all times, I would get a bit panicky. Candy kept me awake during art history lectures and it was my reward for finishing my math homework. It kept me company during the bus ride home from school. And you know that sickatating fluoride rinse you get at the dentist? Well I knew I’d hit rock bottom after a bi-annual check-up, literally counting down the thirty minutes you’re supposed to wait to eat again, to open up my trap for a Pixie Stick.

Thankfully, one day I realized that the sugar just wasn’t doing me any favors. And you know what helped me kick the addiction? Carrots. Perhaps my habit was merely an oral fixation, but whatever the problem, carrots were the solution. I kept a small bag of them in my purse, washed and cut into sticks, so whenever that urge to munch came on, I was prepared. Now I regard carrots as more than just a vegetable, but a true savior.

It will come as no surprise then, that I have prepared carrots in just about every way imaginable. Steamed, broiled, baked, juiced, pureed, and of course cut up into all shapes and sizes for raw nibbling. After years of dedication to this humble root vegetable, I think my favorite way to eat ‘em, is roasted. And this way of roasting, with fresh ginger and orange, is a one-way ticket to total carrot ecstasy.

Beta-carotene Ka-pow!
Forget diamonds, carrots are a girls’ best friend (well, make that everyone). First and foremost carrots are one of the best dietary sources of beta-carotene. An antioxidant nutrient, beta-carotene boosts the immune system, protect cells from the damaging effects of free radicals, helps you reproductive system function properly, and provides a source of vitamin A.
Carrots stimulate the production of immune cells that protect the body from all types of infection; guard against cardiovascular disease; reduce inflammation, and slow the aging process. They are especially important in building healthy skin, tissue and even teeth! And the rumors are true: carrots improve eyesight. Research has also established that eating a beta-carotene-rich food at least once a day significantly reduces the risk of macular degeneration.  [1]

Factors the effect Beta-Carotene
Cooking has an effect on beta-carotene, but it’s not always negative! Lightly steaming carrots improves your body's ability to absorb carotenoids, but prolonged cooking can lower its bioavailability. It’s important to just cook them until tender-crisp – not limp. Eew.
It’s also valuable to note that eating beat-carotene-rich foods with a little fat will help your body absorb this antioxidant. Why? Carotenoids are fat-soluble substances, so those who are watching their weight on a low-fat diet, may have impaired carotenoid status. [2] Another reason to pour on the olive oil? Yes, please! 



I was very inspired by the carrots in the market the other day – any veggie with its tops still attached spells F-R-E-S-H! So I bought some, despite their teeny-tiny size and decided the best way to cook them, was of course, my favorite way. Now, I’m a huge lover of garlic-roasting, but in the mood for change, I used fresh ginger and orange – a fabulous combo with carrots. The other cool thing about this technique and recipe is that it combines both roasting and steaming techniques. This cuts the cooking time down, meaning that we won’t destroy all of that precious beta-carotene.

And if those carrots weren’t delicious enough, I whisked up a crazy-yummy Mellow Miso Dressing to drizzle on top. Served over black rice with a side of greens – I do believe the husband’s comment was: “I feel like I’m at a fancy restaurant”.



The carrots I bought were really small and I think the bunch contained about 40 all together. If you can’t find fresh young carrots, try purchasing 10 large ones and cut them into quarters, lengthwise. Buy ones with lively, bushy tops if you can find them, as this means that the carrots are newly pulled-from-the-earth, and full of nutrients.

Ginger-Roasted Carrots with Mellow Miso Dressing

Ginger Orange Marinade
Serves 3-4
zest of 2 oranges
juice of 1 orange
2 Tbsp. fresh ginger, minced
1 tsp. maple syrup
1 Tbsp. coconut oil or ghee, melted
1 Tbsp. sesame seeds
pinch sea salt
Directions:
1. In a large bowl, whisk all marinade ingredients together.

Mellow Miso Dressing
Makes ½ cup dressing
Ingredients:
¼ cup light miso (organic + non-GMO if possible)
1 Tbsp. extra virgin olive oil
½ tsp. toasted sesame oil
1 Tbsp. brown rice vinegar (or apple cider vinegar)
1 tsp. maple syrup
2 Tbsp. water
½ tsp. tamari (or high-quality soy sauce)
Directions:
1. Whisk all ingredients together. Store leftovers in a glass jar in the fridge for up to a week.

Ginger-Roasted CarrotsDirections:
1. Preheat oven to 400°F.
2. Prep carrots by removing the tops (if they have them), and giving them a good scrub to remove any dirt. Do not peel (that’s where the good stuff is!). Cut into quarters lengthwise if the carrots are large.
3. Place carrots in the bowl with the marinade and toss to coat.
4. Pour carrots and marinade out onto a baking sheet, sprinkle with sesame seeds, and place into preheated oven. Roast for 15 minutes or so, just until the raw edge is taken off – they will steam quickly in the orange juice. Keep a close eye on them – do not overcook.
5. While the carrots are roasting, make the Mellow Miso Dressing.
5. Remove carrots from oven, dish them up, and drizzle with dressing.

I’ll admit it: these carrots are so good, they taste like candy. Maybe not Pop-Rocks or Starbursts, but my taste buds are slightly more discerning now, and my body a lot more in tune with what it really needs.
If your kid (or the kid in you) still likes to indulge in the odd gummy bear, try this recipe out because I have a feeling you’ll be hooked too.

[1] Balch, Phyllis A. Prescription for Dietary Wellness. New York, NY: Penguin, 2003.
[2] whfoods.com