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.

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.

Simple Gourmet Granola + MNR Healthy Holiday Gift Guide

It has taken me years to convince my family and friends that I actually get more exited about a luxurious bottle of olive oil than a cashmere sweater. Clothes, shoes, jewelry? Um, can I eat those? No. All I really care about at Christmas are the edibles, and I unapologetically accept all the ridiculously expensive items that I would never buy myself.  Oh…you want to give me a kilo of raw wildflower honey? Thanks. Heirloom chia seeds? Organic truffles? My Christmas stocking is now usually full of the most exclusive, decadent food products that keep me motivated to experiment and stay healthy in the kitchen, all year round.

But it’s not all selfish, of course not! My true pleasure during the holidays is giving incredible gifts. I love hearing my friends squeal with delight when they feel the weight of a glass jar, all wrapped in brown craft paper, anticipating the implausible deliciousness inside. I really do make a point of creating all my own gifts, more often than not in my kitchen. I’m not just passing on something delicious, but also planting a little seed of healthy inspiration – that is the best gift that lasts far beyond December.  

Although I have posted a granola recipe before (in fact, one that was specific to the holidays, here), this is usually the one I make huge batches of for Christmas and pass it along to just about anyone hosting a party, my boss, in-laws, the postman. It doesn't look like anything fancy, but trust me, kooky-delicious. Addicting, in fact. You’ve been warned.

The other reason I bake this granola so often is because it’s very customizable. Switch up the basic ingredients or even add to them to make an endless variety of designer cereal. I’ve included some of my favorite combinations. 

If you’ve never made homemade granola before, give this foolproof recipe a shot. You will be blown away at how simple it is and how much more delicious it tastes compared to the store bought brands.
So will your friends. And the in laws. And the postman.

Simple Gourmet Granola

Ingredients:

4 cups rolled oats (not instant)

1 cup raw almonds, chopped

1.5 cups flaked coconut

1/4 tsp. finely ground sea salt (1/2 tsp. coarse, pummeled)

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

4 Tbsp. coconut (or sunflower oil, ghee, or butter)

Directions:

1. Preheat over to 350°F.

2. In a small saucepan over low-medium heat, whisk oil and honey together. 

3. In a large bowl combine oats, almonds, coconut, and sea salt. 

4. Pour oil and honey mixture over dry ingredients and stir very well to coat. Place on a cookie sheet. Bake for 10 minutes; remove from oven and stir. Place back in oven but remove and stir every 5 minutes or so until the oats are golden brown (approx. 25-30 minutes). 

Optional Additions

Flavours: 

vanilla bean

cinnamon

cardamom

orange zest

lemon zest

cocoa powder

Nuts & Seeds:
pecans
cashews
brazil nuts
walnuts
hazelnuts
macadamia nuts
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
poppy seeds

Dried Fruit (add after baking):

dates

figs

cranberries

raisins

cherries

goji berries

mulberries

apricots (unsulphured)

Superfoods (add after baking):

bee pollen

cacao nibs

hemp seeds

flax seeds

chia seeds

Sarah B's Favorite Combinations

Pecan + Date 

Cardamom + Pistachio + Mulberry

Walnut + Fig

Vanilla + Cashew + Cacao Nibs

Pumpkin seed + Cranberry

Hazelnut + Apricot 

Goji + Hemp

 ~ My New Roots Healthy Holiday Gift Guide ~

Here are just a few of my favorite things to give and receive during the holidays. Inspire someone you love and give the gift of healthy inspiration (or cut and paste the lot to your own wish list). I even rounded up the best edible presents from My New Roots, perfect to prepare ahead of time and grab last minute – one can never have too many hostess gifts! 

My New Roots Edible Gifts

Holiday Granola or Simple Gourmet Granola

Orange Cranberry Hazelnut Cantuccini

Zata’ar Spice Blend

Chai Tea Spice Blend

Detox Tea Blend

Keep in the fridge until giving:

Chocolate Fudge

Hazelnut Butter

Raw Salted Caramel Apple Dip

Fig Lavender Walnut Jam

Chlorella Cream

Green Giant Cilantro Pesto

Energy Orbs

Luxury Edibles

Need a gift for the healthy gourmet foodie in your life? Needing ideas on what to wish for yourself this year? Look no further than this indulgent pantry list!

saffron

vanilla beans

raw cacao

spirulina 

chlorella

smoked sea salt

wild rice

dried shiitake mushrooms

raw nut or seed butters (cashew, almond, hemp, pumpkin)

macadamia nuts

raw organic honey

pomegranate molasses

high quality balsamic vinegar

truffle oil

hemp seed oil

high-quality olive oil

organic Medjool dates

goji berries

acai powder

matcha green tea

Kitchen Equipment

Here is a very short list of things I use in my kitchen almost daily. Some are major investments, while others you can find inexpensively. In my opinion, a healthy kitchen functions best with the following items:

Vita-mix blender

food processor

ceramic knife

mortar and pestle

microplane zester / grater

wooden spoons

wooden cutting boards

nut milk bags

glass food containers

glass tea accessories

Best Healthy Cookbooks

1. Earthly and Divine: Whole Recipes for a Healthy World 

Eva Cabaca
2. Enlightened Eating: Nourishment for Body and Soul
Caroline Dupont
3. Nourishing Traditions
Sally Falon
4. Supernatural Cooking
Heidi Swanson
5. Vegetarian Cooking for Everyone
Deborah Madison
6. The Savory Way
Deborah Madison
7. How to Cook Everything Vegetarian
Mark Bittman
8. Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods
Sandor Ellix Katz
9. Preserving Food without Freezing or Canning
The Gardeners and Farmers of Terra Viviante
10. The Sacred Kitchen: Higher Consciousness Cooking for Health and Wholeness
Robin Robertson and Jon Robertson

Lastly, I want to send out a huge thank you for all the recipes that you’ve been submitting! I am blown away with the creativity and enthusiasm you have for healthy holiday foods, and as a result I have a very tough job ahead of me. Wanna come for dinner?

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? 

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.

Happy Birthday to Me! Pumpkin Spice Cake with Coconut Vanilla Icing and Roasted Hazelnuts

I know what you’re thinking, but it’s my birthday. And this year, I just felt like doing something crazy – like making a gigantic, over-the-top, totally indulgent cake…that’s healthy. You know it, I’m wild.

This wouldn’t be My New Roots if I poured a whole whack of sugar in the batter, or iced the cake with margarine. I am happy to report that this spectacular, beauty queen delight is sugar-free, dairy-free, and even made with whole grains. The cake itself is vegan, and the icing could easily follow suit (but I was just gifted with raw honey from a bee-keeping friend and of course had to use it!). Did I mention it’s delicious? I guess that was obvious.

I'll try to make this post short and sweet, unlike this cake, which is anything but vertically challenged, and pleasantly un-saccharine. I don’t know about you, but I am not a fan of those grocery store desserts plastered in thick, white frosting that you can practically feel digging holes into your tooth enamel. This cake is eats more like a guiltless afternoon snack (or breakfast?), despite its indulgent appearance.



A couple notes: Feel free to use canned pumpkin if you are pressed for time, but of course I’m voting for the freshly roasted, homemade variety. Also, searching for canned pumpkin in a country where they don’t even celebrate Thanksgiving, I have discovered, is a very huge waste of time.
I used Hokkaido pumpkins, which seem to be very popular in Denmark (go figure). Hokkaidos are relatively small, very sweet, creamy, and the best part is you can eat the rind, which is where all the good stuff is. If you cannot find this variety, any small pie pumpkin will work. Select one that has a deep colour and is heavy for its size, as the larger they grow the stringier and tough their flesh becomes. And although I am usually up for creative food saving / repurposing, I would not recommend using your post-Halloween jack-o’-lantern pumpkin for the cake, as your neighborhood squirrel potentially used it as a motel room, which is cute but gross.

Roasting a pumpkin is disappointingly easy. Cut it in half, scoop out the seeds and stringy bits, place the halves face down on a lined cookie sheet, and bake until soft (30-60 minutes depending on the size of the pumpkin). I used two small Hokkaidos and had a little leftover for soup. If you can’t find pie pumpkins, sweet potatoes would be amazing, as would most winter squashes.

The icing recipe for this cake was adapted from the one I used on the Best Friends Banana Carrot Cake, here. If you are a vegan, use that recipe instead, but triple the amounts. I prefer this new method and combination, as it is a lot lighter tasting and simpler to make.

Okay, one last thing, I promise. The crowning glory of this cake is by far the roasted hazelnuts. Bake them right after the cake has come out of the oven (or during if you have enough space). They really add a delicious flavour and texture to the cake as a whole, and of course are stunning.



Pumpkin Spice Birthday Cake with Coconut Vanilla Icing and Roasted Hazelnuts
Serves 10-12
Dry Ingredients:
2 cups whole spelt flour
1 cup light spelt
1 Tbsp. cinnamon
1 tsp. cardamom
½ tsp. freshly grated nutmeg
½ tsp. ground cloves
2 tsp. ground ginger
1 tsp. baking powder
1 tsp. baking soda
½ tsp. sea salt
2 Tbsp. chia seeds

Wet Ingredients:
1 ½ cups pumpkin puree (homemade, or canned)
1 cup date syrup (or maple syrup, honey)
6 Tbsp. olive oil
1 large, ripe banana
1 Tbsp. apple cider vinegar

Directions:
1. Roast pumpkin halves in a 400°F oven until soft (30-60 minutes, depending on size). Let cool and scoop out flesh into a food processor. Blend until smooth and measure out 1½ cups. Set the rest aside. Reduce oven heat to 350°F.
2. Put 1½ cups of pumpkin puree back into food processor and add remaining wet ingredients, except for apple cider vinegar. Blend until well combined.
3. Sift dry ingredients together in a large bowl.
4. Add wet ingredients to dry mix and stir to combine. When mixed, add apple cider vinegar and whisk quickly to incorporate.
5. Pour batter into two 8” spring form cake pans. Bake at 350°F for 30 minutes, or until an inserted toothpick comes out clean (keep oven on). Let cool completely before icing.
6. Place 1 cup of shelled hazelnuts on a cookie sheet, place in 350°F oven and bake for 10-20 minutes until the skins are dry and cracking (they will also smell delicious). Let cool slightly and remove skins by rubbing the hazelnuts together.

Coconut Vanilla Icing with Roasted Hazelnuts
Ingredients:
3 cans of coconut milk
1 vanilla bean, scraped
¼ cup creamed honey (not liquid honey)
1 cup roasted hazelnuts

Directions:
1. Place cans of coconut milk in the fridge for at least 4 hours to cool and separate. Open cans and scoop out just the top cream layer, leaving the liquid portion (save for soup or stew!). Place in a bowl and whisk together with the honey.
2. Slice vanilla bean down the center lengthwise and scrape out the seeds. Fold into the coconut cream and honey mixture. Place icing in the fridge to set.
3. Chop roasted hazelnuts.



Cake Assembly
1. When the cake is completely cool, remove from pans. Slice the rounded top edge off of one of the cakes (this will ensure that the subsequent layer will sit flat). Then slice both cakes in half so you have four layers.
2. Place one of the four layers on a cake stand or plate and cover with about ¼ of the icing, followed by a generous helping of the roasted hazelnuts. Add the next layers, repeating the icing and hazelnut procedure until you’ve used all four layers. Top the cake with hazelnuts. Serve. Devour. I love you too.

Meatless Mondays with Martha Stewart - Green Olive Tarragon Tapenade + a Really Good Sandwich

Hey friends! It's Meatless Mondays over at Whole Living again. 

This time I've come up with a very tasty green olive tapenade that makes friends with just about anything it touches. Get a handle on this: plump green olives, roasted hazelnuts, salty capers, tarragon, lemon...divinity! And the best thing I've made with it? This roasted beet and arugula sandwich. Yes, I love a good red beet and goat cheese pairing, but this combo breaks with convention and is unexpectedly delicious. Give it a try. Here's the recipe.

Be well,
Sarah B

Plum Yummy Galette

If you’ve been reading this blog for a while, you will be very familiar with my food-foraging obsession. Free, organic produce I can pick myself? What’s not to love? So it will come as no surprise that at the family reunion this past weekend, my attention was often diverted from meeting another extended-family cousin to more “important” things, like picking plums. Oops.

It was epic, I tell ya. There was not one, but three plum varieties: red Victorias, purple Belle de Louvains and even golden Mirabelles. Talk about hitting the stone fruit jackpot! They were so juicy, ripe, sweet, and literally falling off the trees. I shoved about as many in my mouth as I felt appropriate, and tucked the rest into my bag for later use in the kitchen. I felt a galette coming on.

And what exactly is a galette you ask? That would be a rather intimidating name for a delightfully unintimidating and foolproof tart that requires nothing more than a rolling pin and a baking sheet. No fancy pans or tart tins. Let’s throw the terms “rustic” and “free form” in there to drive the point home. Trust me, anyone can make a galette. You will also appreciate the not-getting-the-hands-dirty food processor method, which makes dough total child’s play.



Plum Dandy
Plums aren’t just a pretty face – they are loaded with good-for-you stuff too. One of the few purple foods (think anthocyanins, friends!), plums are low in calories, but high in vitamins A, C, E, K, B1, B2, B3, and B6. They also contain good doses of minerals such as calcium, iron, magnesium, potassium, and phosphorous.
Plums help lower blood cholesterol levels, relieve constipation due to their fiber content, and eliminate parasites from the body. They contain benzoic acid, which is useful in the treatment of liver disease, blood poisoning, and kidney disorders. [1]
One slightly odd, but perhaps useful thing to note about plums is that the pits contain amygdalin, a compound that is converted into cyanide in the stomach. Crazy. Let’s continue to act like normal people and just eat the plum skin and flesh, okay? Great.



The flavours of this tart are familiar yet surprising. For the crust I used rolled oats, ground into a meal, and rye flour for extra flavour and colour. I like when baked goods have a little substance to them – I find even light spelt can just be too paste-y in the mouth. Know what I mean? Poppy seeds give the crust a nice little crunch and unexpected taste. I also threw some fresh thyme leaves into the plum mix to pair a savory herbal note with the sweet fruit – a favorite move of mine. This of course, is totally optional, but I think you’ll agree, it’s delicious.

If plums are not in season where you are, pick any kind of fruit you can get your hands on. The galette does not discriminate – it loves to curl its crust up around anything from spring berries to winter apples. The only thing I can think of that would be a little weird is a banana galette (but of course upon googling this, Martha Stewart has a recipe for this very thing). The point is, choose what is local and in season and you’ll never go wrong.
Oh yeah, this tart is also vegan and sugar-free – not too many galettes can make that claim considering they are classically made with lots of butter and sugar.  The only thing that kind of challenges the vegan side of things, is the awesome organic sheep milk yogurt I served as an accompaniment, which really makes this dessert a ‘wowee’. Something about the sour-sweet combo with dairy that the Danes just love…I think they’re actually starting to influence me! Good heavens.
Vegans, pass on the yogurt. It will still be amazing.



Plum Yummy Galette
Serves 4 to 6

Plum filling:
2 cups sliced plums (choose a variety!)
2 Tbsp. maple syrup
2 Tbsp. rye flour
1/3 vanilla bean pod, scraped, or 1 tsp. vanilla extract
zest of one organic lemon
½ tsp. cinnamon
1 tsp. fresh thyme leaves, or ½ tsp. dried (optional)

Crust:
1 cup rolled oats
½ cup rye flour
1 Tbsp. poppy seeds
1/3 tsp. sea salt
scant ½ cup coconut oil, very cold
2 Tbsp. maple syrup
¼ cup ice water

Directions:
1. In a food processor pulse the rolled until they are finely ground and resemble flour. Add rye flour, poppy seeds, and sea salt; pulse everything to combine.  Add cold coconut oil and pulse until the mix has a sandy consistency. Add maple syrup, pulse, then slowly dribble in the water one tablespoon at a time just until the dough comes together (you may not need to use all the water – I only used 2 tablespoons). Do not over process.
2. Empty the food processor onto a piece of plastic wrap, knead until it barely comes together. Roughly form a disc. Wrap with plastic film and place in refrigerator to chill for at least 30 minutes.
3. While the dough is chilling, make the filling. Pit and slice the plums, then place in a bowl with flour, maple syrup, vanilla, cinnamon, lemon zest, and thyme. Gently toss to coat. Set aside.
4. Remove the dough from the fridge, unwrap it, and place on a large piece of parchment paper. Roll out the dough as circularly as possible, to about 1/8 inch thickness. (At this point you can use a knife to cut the dough in a circle, but as you can see from mine, I just left the edges ragged 'cause I dig it.) Preheat oven to 375°F.
5. Place plums in a ring formation or in rows, overlapping them slightly. Fold the edges up around the fruit in a shape you like. Place in the oven and bake for 30 to 35 minutes until the crust is golden brown and crispy. Remove from heat and let cool slightly before slicing it up.

Wait – did you just ask if this tart was acceptable to eat for breakfast? Obviously! What do you think I ate Monday morning?
Happy baking everyone!

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

Waste Not, Want Not - Raw Nut Pulp Hummus

I said I would deliver, and so I have.
Allow me to introduce you to a pretty special, however delightfully simple, raw hummus made out of, what else? Leftover pulp from making nut milk. Hoorah!

I can't tell you how thrilled I am about the overwhelming enthusiasm from all of you out there, inspired and making nut milk for the first time. But there was certainly a lot of curiosity about what to do with the leftover pulp, which I think is great - it means you don't want to throw away food! Well, waste not, want not - this recipe is now at the top of my yummy list, even if it is made from leftovers. So creamy, bright and fresh, this confident dip will stand up next to any chickpea version. It’s not a pity hummus; it’s the real deal. In fact, I would even go so far to say the new reason for making nut milk, is Raw Nut Pulp Hummus. Whoa.

There are more things to make with nut pulp than I can count, and there is even an entire website dedicated to this very subject (lucky us! The macaroon balls are next on my to-do food list). Along with many other blogs and recipe sites chock-full of incredible ideas on how to use up something that would otherwise get tossed, we will not be rolling in nut pulp leftovers, but totally new and creative dishes! I chose to give you this particular recipe because it is fast, easy, and does not call for a lot of fancy ingredients.

Raw Nut Pulp Hummus is not only tasty, it is sooo healthy too. Remember back when I talked about soaking your nuts? Tee hee. Well, this recipe absolutely follows those principles, with the addition of calcium-rich tahini, alkalizing lemon, and stimulating spices.
You can use whatever nut pulp you have leftover – almond, brazil, cashew, macadamia, hazelnut, sunflower, sesame, pumpkin seed – because it will all work with the following recipe. Obviously, different nuts and seeds have different tastes, so you may need to adjust the seasonings to suit you, but I would always suggest that anyway. The amount of nut pulp the recipe calls for should be nearly exact to what you have leftover from making my version of nut milk in the video, which yields about 4 cups (1 liter) of nut milk.



Raw Nut Pulp Hummus
Ingredients:
1 ¼ cup nut pulp (leftovers from making nut milk from this recipe)
1 fat clove garlic
4 Tbsp. lemon juice
2 Tbsp. water
4 Tbsp. raw tahini (or other raw nut butter)
1 tsp. ground cumin
¼ tsp. crushed chilies or cayenne pepper
pinch sea salt + pepper

Directions:
1. In a food processor, pulse to mince garlic. Add everything but the nut pulp and blend until creamy.
2. With the motor running, slowly add the nut pulp a few spoonfuls at a time until you have everything well blended. If desired, add more water, one tablespoon at a time, until the desired consistency is reached.
3. Serve. Store leftovers in an airtight container in the fridge. (Remember that the nut pulp will last for up to seven days, so make your hummus quickly after the nut milk!)

If you are not using your pulp right away, put it in the fridge in a sealed container. It will keep for about a week, so if you don’t really plan on using it by that time, you have two options to extend the pulp’s shelf-life:
• Freezing is the easiest and fastest way to carry on with your day and forget about the pulp, but you will have to take the time to defrost it prior to using it in your recipes. Put it in a plastic zipper bag, or any sealed container — of course glass is always better when freezing food.
• Dehydrating the pulp is the basis for making almond flour, which will give a finer texture to your preparations. Just spread the pulp as evenly and thinly as you feel like over a teflex dehydrator sheet or baking tray & let it become completely dry. Then pulverize it in the blender and keep in a sealed container.

I hope that you too can find some solid ideas from the many how-to-use-nut-pulp sites online. Here are a few more that I thought were really helpful and inspiring:
1. http://cafe-janae.blogspot.com/2008/07/what-to-do-with-nut-pulp.html
2. http://thedailydelights.wordpress.com/2009/03/28/discovery-what-to-do-with-almond-pulp-recipes/
3. http://emilylsnelling.hubpages.com/hub/Uses-for-Almond-Pulp
4. http://www.elanaspantry.com/vegan-almond-pulp-crackers/

Love to you all! Thanks for making nut milk and being so conscious of not wasting food. High fives all around.

Grilled Corn Salsa

Before I get into anything having to do with this incredible corn salsa, I want to thank everyone for your support of the Nut Milk video! What a response! I have read all of the wonderful comments and I'm planning a “reply” post that will address all of your questions, plus give you some great ideas for using that leftover nut pulp! No worries, I'm on it.

Okay, onto the main attraction, Grilled Corn Salsa.
I made this on one of my last days in Canada (yes, I’m back in Denmark), and it was a nice farewell-to-summer treat. Grilled anything puts a smile on my face, and because it seems to be such a seasonal cooking method, the novelty of it plays a significant role in my satisfaction. Hence the reason for throwing not just one, but all the ingredients on the barbeque for a grilling extravaganza only rivaled my dad’s chicken n’ ribs night.

Which brings me to my next point: have you ever tried a grilled avocado before? I’m sure you’re looking at me with a twisted expression of combined disgust and curiosity, but let me assure you that this is one fruit (yes, it’s a fruit) that loves to be thrown on the barbeque. Because of its soft, dense flesh, avocado seems to soak up that smoky grilled flavour almost better than any other veg I know. Plus, grilling brings out an unexpected nuttiness that a fresh avocado just doesn’t have. Try it friends, you’ll thank me.

Chew on this
Since corn is the main character in this dish, one thing I have to touch upon is chewing. I don’t think I need to go into too much detail in my explanation why, but let me just say that in the case of the kernel, thorough mastication is certainly in order.

The outer shell of the corn kernel is made of cellulose, an indigestible fiber that harmlessly passes through our digestive system if not properly chewed. If you’re getting some confetti-coloured stool, perhaps you should take the hint that your mouth is not doing its fair share of the work. Munching your food properly is the first step in the process of digestion, which extracts the nutrients from what you eat. The bottom line is: the more you chew your food, the more nutrients will be available for your body to absorb. There’s no point in dropping extra cash on organic food, if you don’t even chew it up!
Chewing also cleans your food before it hits your stomach since saliva is antibacterial. It helps you slow down, which means you are less likely to over-eat. Chewing stimulates the endocrine system, decreases the risk of indigestion and gas, sends much-needed oxygen to the brain, and even improves memory! Amazing how a little lifestyle change can have such a huge impact on your health, isn’t it?



This salsa not only works as a topping for toasted flatbread (or tortilla chips, who am I kidding?), but also as an incredible filling for wraps. I put one together with spicy tempeh, fresh greens, and a healthy serving of the grilled corny goodness. Crazy delish! Add some quinoa or other whole grain and you’ve got yourself one mighty fine summer salad. How about try it as a pizza topping, or fold into a breakfast omelet? Let your imagination run wild with this delicious and versatile delight.

Now, some recipes for grilled corn suggest soaking the cobs for an hour before grilling; some say to leave the husks on, some say leave them off, wrap it in foil, perform a Mexican hat dance…confusing.
In the interest of keeping things as simple as possible, husk the corn, don’t soak it, just grease it up a little and put it on the grill. Keep an eye on the cobs to ensure they don’t burn, and check that the heat is maintained around the ‘medium’ mark.



Grilled Corn Salsa
Ingredients:
3 ears of corn, husks removed
1 red onion, sliced horizontally into rings
1 chili pepper
2 red bell peppers, halved
1 avocado, halved and pitted

Dressing:
4 Tbsp. lime juice (about 1 lime)
1 tsp. liquid honey(or agave / maple syrup)
1 fat clove garlic, minced
1 Tbsp. extra virgin olive oil
½ tsp. ground cumin
½ tsp. sea salt
pinch ground pepper
¼ cup cilantro, chopped

Directions:
1. Prepare the veggies and brush them lightly with melted ghee or high heat cooking oil.
2. Place everything on a preheated, medium-hot grill. Close lid and reduce heat to medium. After 5 minutes check the avocado. If it has grill marks, remove it. Give other vegetables a quick check – if they also have grill marks, turn and/or flip them.
3. Continue to flip veggies until softened. This should take between 10 and 20 minutes (depending on the vegetable). The corn will take the longest to cook, but since you can eat corn raw, don’t worry too much about it – as long as it tastes good!
4. While the grill is on, make dressing by combining everything (except the cilantro) in a jar with a lid. Shake well to combine.
5. Remove all vegetables from grill and let sit until cool enough to touch. Begin by slicing the chili pepper down the center lengthwise, scrape out and discard the seeds, mince, and add to the dressing. Cut the corn off the cobs, and add kernels to a large bowl. Dice the other vegetables and add it to the corn. Pour dressing over vegetables, add cilantro, and fold to combine. Season to taste.

Sultry Summer Peaches & Cream

If there were only one word to describe this summer in Ontario, it would be sultry. Hot, steamy, sticky, sweltering…somehow miss the mark on how deliciously febrile this weather truly is, and how it makes my body, from my blood to my bones, just ooze into a state of total surrender. Luscious relaxation. You know that kind of heat? Yea, it’s what I live for.

Gorgeous weather aside; I am pretty thrilled to be in Ontario right now because the peaches in this province are out-of-this-world delicious. Perhaps a product of such concentrated heat, they are bursting with sweet, ripe juices and all around lusciousness. No wonder then, that when introduced to just a little heat and warming spice, they too surrender into a complete state of succulent slump, not unlike myself. Totally sultry.

The idea for this dessert came from my good friend Elana, who every year makes up a big batch of stewed peaches and spices, with a swirl of coconut milk and a couple shots of rum. Oh yes. We eat our bowls of sultry sweetness giggling through mouthfuls of total indulgence, and always going back for seconds (and often thirds). She calls this dish “sexy peaches” because they really are that good. Even though my version skips the alcohol, it still delivers uncompromising flavour and unadulterated pleasure. Oh my.

Yum, yum Potassium! 
Potassium is that essential mineral that for some reason is always equated with bananas. Although this is not at all incorrect, there are plenty of other good fruit and vegetable sources of potassium, including peaches. Hooray!

Potassium is part of the electrolyte family of minerals, alongside sodium and chloride. Working closely together, these electrolyte minerals actually conduct electricity when dissolved in water! Naturally, potassium plays a key role in maintaining proper heart function, transmission of nerve impulses and muscle contraction – operations that require electrical communication. The frequency and degree to which our muscles contract, and the degree to which our nerves become excitable, both depend heavily on the presence of potassium in the right amount.

Because of the tight balance between potassium and sodium, it is important to consume these minerals in the right amounts. In our often salt-laden diets, we consume nearly twice the amount of sodium than potassium, throwing this balance out of whack and increasing the need for our forgotten mineral friend. Luckily, this is an easy fix. Lighten up on refined and packaged foods, as these almost always carry mother loads of sodium (check the labels!). Instead munch on whole, unprocessed goodies like fruits and veggies, which contain an abundance of potassium that is easily used by the body.



This dessert is a total breeze to make, however very impressive and satisfying. I think the warming spice blend successfully compliments the sweet, peachy goodness without being overwhelming. The blueberries, although optional, add amusing punctuation marks throughout the dish, and when crushed release an exquisite swirl of magenta juice. The coconut ice cream is an absolute must, especially if it’s new to you. It’s totally vegan, free of crazy additives, unpronounceable ingredients, and tastes incredible. My favorite brand is Coconut Bliss. Alternatively, you could use canned coconut milk, but keep it in the fridge before serving to ensure it’s cold – the temperature contrast is key.



Sultry Summer Peaches & Cream
Serves 4 
Ingredients:
4 – 5 ripe peaches
½ cup wild blueberries (optional)
½ cup water
2 Tbsp. pure maple syrup
¼ tsp. ground cardamom
2 whole cloves
½ vanilla bean, seeds scraped (reserve empty bean pod)
pinch sea salt

coconut ice cream to serve

Directions:
1. Wash and pit the peaches, then slice into wedges.
2. Add the peaches and remaining ingredients (including the empty vanilla bean pod) to a saucepan, bring to a boil, reduce to simmer on low for about 20 minutes.
3. Let cool slightly. Ladle peaches into bowls and add a scoop of coconut ice cream. Serve immediately.

Now that you’re all hot and bothered, go grab some peaches and take it to the next level. You heard me.

Drink your Sunblock! Goji Ginger Lemonade

I am SO on holiday and good grief did I need the following: family road trips, reading on the dock, creative cooking, farmers markets, skinny dipping, moonlit strolls, smoothies, wild flower picking, cabin napping, cottage hopping, hysterical laughter, river sailing, and bonfire sing-a-longs...a true Canadian summer. Nothing beats it. Sorry, Denmark.

The one thing missing from that list of favorite-things-to-do-in-summer is sunbathing. Gasp! It’s no secret I am a sun worshiper, and I come by it honestly. I can clearly remember both of my parents laying in the sun at high noon, slathering their bodies with baby oil to achieve a skin colour completely unnatural to our ethnicity. Nice role modeling. Thanks guys.

So how does a health-conscious person like me soak up the rays responsibly? Well, I have a few tricks, however logical they may be.
1. I only lay in the sun during non-peak hours (re: before 11am and after 4pm).
2. If I know that I will be exposed to the sun during peak hours, I wear light clothing that covers as much as I can stand, and a hat.
3. If I have to put on sunscreen to avoid lobster face, I use Beaver brand. It is still my favorite.
4. I make sure to consume plenty of fish oil, as EPA and DHA fats have been shown to effectively reduce to risk of skin cancer [1].
5. I drink Goji Ginger Lemonade to mega-dose on antioxidant power! More on that right now…

Goji Berry Power
Goji berries, or wolfberries are small, red, dried fruits that are super-charged with antioxidants. Scoring high on the ORAC scale (Oxygen Radical Absorbance Capacity) means that Goji berries will more effectively neutralize free radicals, slow the oxidative process and prevent the free radical damage caused by sun exposure [2].
This drink also includes fresh ginger, which is also incredibly high in antioxidants. If you like it spicy, add more!

I remember back in school one of my professors talking about a similar beverage she would enjoy in the summer, saying it was like drink-able sunblock. What a concept! Whipping up this fast and delicious beverage before heading out to the beach is a great way to up your intake of antioxidants (although does not replace sunscreen), while refreshing yourself and your family. Sun protection never tasted so good!



Goji Ginger Lemonade
Serves 1
Ingredients:
2 Tbsp. goji berries
1 ½ cups water
1 tsp. ginger root, freshly grated
½ lemon, juiced
raw honey to taste (optional)

Directions:
1. Soak goji berries in water for at least one hour to soften.
2. Pour goji berries and soak water into a blender with remaining ingredients, blend on high until completely mixed.
3. Pour into a glass with plenty of ice and lemon slices.

Other Super-Antioxidant add-ins:
açaí berry powder
blueberries
vanilla bean
raw cacao powder
fresh peppermint
golden raisins
raw cranberries
blackberries

Miraculously Effective and Natural Sunburn Relief
Getting a sunburn is serious business, not just from a pain perspective, but also from a health standpoint. Yes, it’s been drilled into us to avoid sun overdose, but sometimes it just happens (I didn’t “mean” to fall asleep on the hood of my Corvette again…)

An incredible home remedy for neutralizing painful sunburns is as far away as your kitchen cupboard – the miraculous apple cider vinegar!
Simply soak a cotton ball or small sponge in apple cider vinegar and dab on the burned spot, or make a compress for larger areas. If severely burned, repeat two to three times a day. If you are suffering from head-to-toe char, it’s best to take a bath in the stuff – simply add 2 cups of apple cider vinegar to the tuba and soak for at least 15 minutes.
Apple cider vinegar applied to the skin effectively neutralizes the burn, relieves pain, and prevents blistering and peeling. Seriously amazing!

Note: you may smell like a pickle, indeed, but a little coconut oil will remove most of the odor, plus add much needed moisture to your parched skin.



All this talk of sunshine is making me long for my afternoon spot on the dock again…must. go. now.
I hope you are all having an amazing summer, filled with sunshine and lots of responsible enjoyment!

Love, Sarah B

[1] mercola.com
[2] ORAC 

Totally Baked: Hemp Protein Granola Bars

First off, no. You won’t get high.
I promise that no matter how many Hemp Protein Granola Bars you scarf down, the only thing you’ll be feeling is really, really full (and happy, of course).

Unbeknownst to many people, hemp is one of the oldest and most versatile crops in the world, and has been cultivated for centuries. The question on everyone’s mind is undoubtedly, what is the difference between edible hemp and smoke-able hemp?
Industrial hemp, the kind grown for seeds, oils, fibers, etc, is known as Cannabis Sativa L. Cannabis cultivated for medicinal or recreational use, on the other hand, is known as Cannabis Indica (more commonly referred to as "marijuana"). This variety is bred specifically for its flowers, and THC (Tetrahydrocannabinol - the psychoactive substance that produces the "high").
Hemp grown industrially is heavily regulated (by Health Canada) and is required to have less than a 0.03% THC content. This is different from marijuana, which often has 7 to 20% (or more) THC present. Comparing hemp to marijuana is really like comparing a Brussels sprout to a rutabaga - they may belong to the same family, but they're completely different!



High on Health
Hemp is available in many edible forms these days, all derived from the hulled seeds, and often referred to as “hemp hearts”. You can of course eat them in this state, which I like the best, but dried and pulverized seeds are sold as protein powder. You can even find hemp seed butter (so delicious), and hemp oil. No matter how you gobble it up, hemp is a vegan, gluten-free, sugar-free, trans fat-free, cholesterol free, and THC-free (I promise!) whole food that delivers an incredible amount of nutrition! Hemp is usually very safe even for those unable to tolerate nuts, gluten, lactose, and sugar, so we can all get totally baked!

Protein - Hemp protein is totally remarkable, as it is complete (meaning it contains all 20 amino acids, including the 9 essential ones), something not so easy to find in plant-based protein, making it an ideal choice for vegetarians and vegans. The protein in hemp is also highly digestible and easily absorbed by the body. Especially perfect for post-workout recovery, hemp is a good source of branch-chained amino acids, needed for repair and growth of lean body tissue.

Essential Fatty Acids - Hemp provides the essential fatty acids (EFAs) omega-3 and omega-6 in an ideal 3:1 ratio. Hemp is also one of the few sources of the hard-to-get gamma linolenic acid (GLA), another important source of omega-6 EFAs. All these essential fats are found abundantly in hemp and are great sources of energy. Essential fats found in hemp may reduce food cravings and inflammation and improve circulation.

Fiber - Hemp is a good source of healthy carbohydrates and dietary fiber, both soluble and insoluble. In one serving of hemp protein powder (2 tablespoons or 30 grams) you’ll be receiving 8 g of fiber! That’s almost one-third of the total daily requirement of 30 g (but feel free to get more, of course!). The fiber in hemp stabilizes blood sugar, and ensures regularity, won’t cause bloating, gas or bad breath (unlike other types of protein supplements).

Vitamins and Minerals – Hemp is delivers a solid dose of vitamins A, B1, B3, B5, D, and E. Hemp is also a good source of iron, containing 2 to 3 mg. Hemp protein provides 48 percent of the recommended daily value of magnesium at 100 to 200 mg per serving. It even boasts trace minerals, and chlorophyll (which you will all remember from Green Dream Chlorella Cream, right?)

Earth Lover
In addition to being unbelievably healthy, hemp is also a healthy choice for the planet. Hemp is a sustainable crop, takes a low toll on the soil, can be grown in a variety of environments the world over, and can be replanted time and time again. Hemp fibers are among the strongest and most durable of any plant, making them perfect for clothing and paper products (did you know the US Constitution was written on hemp paper? Totally true.) Look for clothes made from hemp fiber instead of cotton, which requires substantially less (if any) pesticides during cultivation.



Who’s got the munchies?
Hemp has a gourmet nutty flavour that blends easily into smoothies and baked goods. I love putting the hulled seeds into my morning power shake for extra Omega fats and protein. It lends an amazing creaminess and richness and gives me energy for hours and hours. Baking with the protein powder is also a breeze, as you can pretty much substitute it for flour in small amounts (try ¼ cup at a time). This will increase the protein, fiber, and healthy fats in all of your cakes, cookies and bars and no one will even notice! In fact, this recipe started off as just a granola bar, but because I had some hemp protein powder in my pantry…voila! An even better version of this already awesome treat was born.

In lieu of my travels back to Canada for summer holidays (I am actually on the plane as I write this), I actually whipped up these protein bars to get me through the long trip across the Atlantic. Airport and plane food be damned, this tasty little snack is most certainly keeping my fork out of the freaky mini-meal in front of me (how DO they manage to make fruit salad taste like a science experiment every single time?). In fact, I will be so bold as to say that these are the must-have snack for summer - delicious, filling, packed with whole foods. Best of all, Hemp Protein Granola Bars are perfect for road trips, picnics in the park, days at the beach, forest hikes, or lazing in hammock with a frosty glass of lemonade. They even freeze beautifully, so make a double batch, cut them up and pop in the freezer for smart snacking all summer long – just take them out half and hour before munching! So easy.



Hemp Protein Granola Bars
Ingredients:
1 1/2 cups rolled oats
3/4 cup walnuts, chopped (or any other nut)
1 cup dates, chopped (or any other dried fruit)
1 cup coconut flakes
1/2 cup hemp protein powder
1/4 cup sesame seeds
2 Tbsp. poppy seeds
2 tsp. cinnamon
1/2 tsp. salt
3 ripe bananas
1/4 cup sunflower oil (or coconut, olive, walnut…)
2 tsp. vanilla extract
3 Tbsp. maple syrup
2 Tbsp. chia seeds
6 Tbsp. water

1. Preheat oven to 350F.
2. In a small bowl, mix the chia seeds and water together. Set aside.
3. In a large bowl combine the dry ingredients.
4. In a food processor or blender, mix bananas, oil, vanilla, and maple syrup (you can also just mash everything together with a fork). Add chia gel and pulse to mix. Pour wet ingredients over dry ingredients and stir until well combined.
5. Spread the batter evenly into a baking pan (mine was 9" x 11"), and smooth out the top with the back of a spatula. Bake for 20-25 minutes, or until edges are golden brown. Let cool completely, store in airtight container and keep in the refrigerator for longer shelf life. You can also freeze these – take one out half an hour before you want a perfect snack!

I am a huge hemp lover and I am not afraid to admit it! Once you try these granola bars, I know you’ll be just as hooked as I am…c’mon…everybody’s doing it.

Raw Taco Fiesta!

I really, really love Mexican food, but when I tell people this, they look at me like I am a crazy person. You like deep fried-rich-meat-cheesiness? No, obviously not. Mexican food from a Sarah B. perspective is a perfectly ripe avocado, a rainbow of beans, fresh herbs, spicy chilies, tangy citrus, and tropical fruits! That’s a whole lotta goodness goin’ on.

After my juice fast (feeling awesome, thanks for asking), I like to keep things fresh and raw-food based for at least a week. That being said, I also like to treat myself to something that totally rocks to reward myself for completing yet another successful detox. But I cannot tell a lie: the things I fantasize about eating while not eating anything at all can get rather elaborate, so during my week of pure liquids, a crazy Mexican craving completely took over my psyche and wouldn’t let go. I was a total taco prisoner with no key. Help!

Once my digestion was strong enough to handle the taco bomb that was undoubtedly to ensue, I got to work on a spectacular recipe that would finally put my cravings to rest. Combining what I felt were the best elements of Mexican fare, the Raw Taco was born and will surely live on in my kitchen for years to come. A spicy raw walnut mix is the protein base and looks almost too much like ground beef for my liking (seriously, I was doing double-takes all through lunch), topped with fresh, tangy salsa, smooth avocado slices, and a cashew sour cream-inspired sauce for kicks. Wrap it all up in a cabbage, collard, or giant spinach leaf, and you have successfully replaced your Old El Paso taco-in-a-box forever. He never really loved you anyway.

Walnuts look like brains for a reason
The reason being that they are good for your brain. Go figure.
On the tip-top of the healthy nut list, walnuts are loaded with Omega-3 essential fatty acids. In fact, a measly ¼ cup serving is 94% of your daily recommended intake! Grab a handful and you’ve made your quota.

Omega-3 fats are an extremely important nutrient that unfortunately, most of our diets are extremely deficient in. This deficiency has been linked to a whole host of problems including hyperactivity in children and disorders of the nervous system, PMS, difficulty getting pregnant or carrying to full term, low male hormones and prostate problems, endocrine disorders, auto-immune dysfunctions, and inflammation.



But getting back to the whole “brain” thing, Omega-3s are also critical for brain health and regulation of emotions and mood. Here’s how that works:
More than 60% of your brain is fat. That fat comes from the food you eat. If the kinds of fat you eat are solid and highly saturated (think lard, butter etc.) the membranes of the cells in your brain will in turn be solid and sticky, making it very difficult for nutrients to flow in and wastes to flow out. Omega-3 fats (from flax seeds, walnuts, hemp) are especially fluid and flexible, maximizing your brain cells’ ability to usher the good stuff in and eliminate the bad. This is pretty critical when it comes to how you think, how you feel, how you behave, your memory, judgment, problem-solving capabilities and all things cognitive. If that doesn’t make you want to run to the next walnut, I am not sure you will ever be convinced.
Because Omega-3 essential fatty acids are so susceptible to spoilage, it is always best to keep the foods that contain them, like walnuts, in the fridge. Flax seed oil, an even better source of this amazing nutrient must be kept cold to retain its properties (freeze that stuff – it won’t solidify!), and never, EVER cook with it. Deal? Great.

Raw Tacos
Yes, I’ll admit that the ingredient list for this recipe seems rather long, but trust me, it’s worth it. Everything comes together surprisingly fast and if you’re really pressed for time, just make what you can. The important thing to try here is the Walnut Taco Mix, because even if you don’t get around to the other stuff, you will be blown away by how tasty and satisfying it is. Use it in other recipes too – and maybe replace that ground beef for a change?

Walnut Taco Mix
Ingredients:
1 cup raw walnuts
1 Tbsp. nama shoyu (raw, unpasteurized soy sauce)
1/8 tsp. ground chipotle pepper (or more if you like it spicy!)
1 tsp. ground cumin
1 tsp. extra virgin olive oil

Directions:
1. Put all ingredients in a food processor and pulse just to mix. Don’t over-blend, or you will end up with walnut butter!

Cashew “Sour Cream”
Ingredients:
½ cup raw cashews
juice of ½ lemon
1 tsp. apple cider vinegar
5 Tbsp. water (approx.)

Directions:
1. Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more. (You will not achieve a perfectly smooth sauce with a food processor, but it is still delicious!)



Raw Salsa
Ingredients:
1 cup chopped cherry tomatoes
½ red bell pepper, chopped fine
½ orange or yellow bell pepper, chopped fine
½ red onion or 4 green onions, minced
¼ cup chopped cilantro
½ clove garlic, minced
juice of ½ lime
1 tsp. raw honey
1 Tbsp. extra virgin olive oil
pinch of sea salt

Directions:
1. Whisk the garlic, lime juice, honey, olive oil and sea salt in the bottom of a bowl and set aside.
2. Cut up the veggies into rather small pieces, chop the cilantro and add everything to the dressing bowl. Fold to combine and let sit for at least 10 minutes to allow the flavours to meld.

Other Raw Taco elements:
ripe avocados (about ½ per person)
cabbage, collard, kale, romaine, or spinach leaves
limes for squeezing
extra cilantro for sprinkling



I must say I am pretty proud of this one, major pats on the back. This is the kind of recipe that truly blows the unhealthy competition out of the water and convinces me to never look back. Let’s face it, eating healthy can be a challenge, but when it tastes this good, gives you this much energy, feeds your brain in the best way possible, what’s the excuse for reaching for that deep fried taco shell filled with all-kinds-of-crazy again?
I wish someone had been there to see me take my first bites – I was laughing out loud, alone in my kitchen. Loco. Luckily, I convinced my friend Trine there to hit up round II with me. She went cross-eyed and giggled.

ps – hey friends, you know what else is a great source of Omega-3 fats? The Raw Brownie. Just sayin'.

source: Lynne Hinton & Tracy McBurney. Nutritional Symptomatology.

Green Dream Chlorella Cream

Okay, Sarah B. has got another superfood obsession on her hands and she needs you to get on the bandwagon so she doesn’t seem so insane (perhaps not talking in third person would also remedy this).

What is it this time? It’s chlorella. Yup, I’m mowing down on the pond scum. Have I sunk to a new low? Nope, I’ve reached a new high in fact, all thanks to some very green algae and no fear.

I find that most people are pretty freaked out when it comes to green things. Kale, spinach, wheatgrass juice - perhaps it’s because that colour signals “healthy”, and healthy sometimes don’t taste so good. Not that I completely disagree with ya’ll, but I think once you know how to get the green stuff down your gullet without gagging, it really ain’t so bad. How am I possibly going to convince you to eat algae? Well, I would like to think that making green things taste good is one of my fortés, and the crazy fool inside me just needs the challenge. Here we go.

What the deuce is Chlorella?
Chlorella is a single-celled, water-grown green alga that contains the highest chlorophyll level per ounce of any plant. Who cares? Well, you should.
Chlorophyll is that stuff that helps plants convert energy from the sun – think of it like “vegetation blood”, as it acts nearly the same way inside us, (and for those science geeks out there, it is molecularly structured nearly the same way as hemoglobin too! Ooh! The only difference between the chlorophyll and hemoglobin molecules is the central atom – chlorophyll’s is magnesium, while hemoglobin’s is iron. Isn’t that just incredible?! Ahem.) The benefits of consuming chlorophyll-rich foods are numerous, including slowing cellular damage caused by radiation, aiding wound healing by stimulating new cell growth, building blood, reversing the mutagenic activity of some cancer-causing compounds, neutralizing toxins such as pesticides, fighting infection, improving liver function, and it even helps eliminate mouth and body odors. Yum.

Besides being ram-jammed with good, green powers chlorella has the special distinction of containing all of the amino acids, which of course includes all of the 9 essential ones – incredible! We know that this is a very groovy thing for vegans and vegetarians because the proper balance of all the essential amino acids in the diet is required to build complete proteins in our body. FYI - by weight, chlorella is 58-60% highly-digestible protein. And while we’re on the good-for-the-vegetarians-kick, chlorella contains more B12 than liver. Liver. Boo-ya. It has the rest of the B-vitamins covered as well, along with a sizeable amount of beta-carotene, vitamins C and E, and rare trace minerals.

On the whole, chlorella strengthens the immune system, promotes bowel health, helps to detoxify the body, cleanses the blood stream, liver, and kidneys, alleviates peptic ulcers, increases oxygen to your body's cells and brain, promotes proper growth in children, fights infection, helps raise the pH of your body to a more alkaline state, promotes the production of friendly flora in your gastrointestinal tract, and even helps to counteract the fatigue and mood swings associated with PMS and perimenopause. Good news for everyone.

Chlorella is a wonderful whole food supplement to take during fasts and cleanses, as it is incredibly detoxifying. Chlorella acts as a solid support because it is so nutrient-dense without saddling the body with a lot of material to metabolize. Add it to your routine during your next juice feast!



Where can I get Green?
Chlorella is available at health food stores and natural food shops, as well as online. It is sold in tablet form, and as a powder that looks like green cocaine, and well, costs about the same (you’re after the powder if you want to make the Chlorella Cream). Yes, chlorella is relatively expensive, but think of it as extra life insurance. And maybe instead of buying yet another pair of fancy shoes, you splurge on a special treat that actually gives you something in return, besides blisters.
With chlorella, a little goes a long way. Even adding a teaspoon to a big ol’ smoothie will do you worlds of good. Yes, it’s a little pricey, but it lasts a very long time, and in my opinion, it’s worth every penny.

And how does it taste?
Darn, I knew you were going to ask that.
Ever gone down to the bottom of a lake and taken a huge mouthful of sludge? You have? Weirdo.
That’s pretty much what chlorella tastes like. But remember how I said I have a talent for making yucky green things taste good? Trust me on this one. Even your kids will be begging you for the chlorella cream, promise.



Green Dream Chlorella Cream
There really isn’t a “recipe” for this per se, but here is the basic mix that I throw together. I would start with just a teaspoon of chlorella, taste, and work your way up to your flavour tolerance. You will get used to it (gasp! Maybe even like it!) over time, but start slow and build your taste for it. Your body will tell you when you’re ready to up the ante.

Ingredients:
½ cup raw liquid honey (vegans use maple syrup)
1-3 tsp. chlorella
2-4 Tbsp. raw tahini

Directions:
1. Place honey in a bowl and whisk in chlorella until thoroughly combined.
2. Add the tahini, one tablespoon at a time and whisk. You can add as much tahini as you like, but I find the cream tends to become quite solid if I put in too much (plus it will depend on how runny your tahini is). I like to drizzle this stuff after all, not roll it into balls (but that could be another great snack…)
3. Store chlorella cream in the fridge, either in a squeeze bottle for optimal drizzle action, or in a glass jar.

You don’t have to use raw honey and raw tahini in this recipe, but it does make a difference on the health end of things. If cost and/or availability is an issue, just use whatever you have to get the green in ya! No more excuses!

How to use Green Dream Chlorella Cream
Right now my favorite breakfast is a large fruit salad drizzled with chlorella cream, some raw granola for crunch and maybe some nut milk if I have any on hand (speaking of which, the nut milk video is coming soon!!!). Be careful, this combo is crazy-addictive!

Chlorella cream is a wonderful addition to smoothies.

For a totally boss afternoon snack, try spreading chlorella cream on a rice cake, top with banana, some hemp seeds, goji berries…whatever!

How about a delectable dessert drizzled with Green Dream Chlorella Cream? Raw Brownie? Peachy Keen Raw Cobbler? Raw Cashew Dreamcake?

I swear you could pour chlorella cream all over a compost heap and I would probably dive in. Embarrassing? Maybe.
I have no shame.

Please experiment and tell me what YOU love to eat with your Green Dream Chlorella Cream. The possibilities are endless!

Do you get why I am so stoked about this stuff?! Its like a frickin’ miracle food! Wait, it is a miracle food, and I get to stuff my face with it. So let’s get a show of hands from those who have the guts to stand up to green food and say: yes! I will try you out because I love my body and my body definitely loves you! It’s not that scary, just a silly little mental hurdle to throw yourself over. And once you’re over, oh my friends…the grass is greener for a reason.

And the next time someone calls you pond scum, just tell them you take it as a compliment.

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