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. 

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? 

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.

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.

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.