Pumpkin Pie Amaranth Porridge

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

What is Amaranth?

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

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

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

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

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

How to use Amaranth

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

Dessert for Breakfast

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

If you cannot find amaranth, try using quinoa instead. 

A Note on Soaking

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

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

Pumpkin Pie Amaranth Porridge

Serves 2

Ingredients:

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

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

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

pinch of sea salt

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

1/3 vanilla bean pod 

maple syrup to taste

1/3 cup coconut flakes, toasted

Directions:

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

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

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

*   *   *   *   *

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

Peace and Porridge,

Sarah B

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

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

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

Peace,
Sarah B

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

Split Pea Sunshine & Saffron Soup

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

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

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

Split Peas, Pretty Please!

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

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

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

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

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

Split Pea Sunshine & Saffron Soup

Serves 6

Ingredients:

1 cup dried yellow split peas, soaked

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

knob of coconut oil or ghee

¼ tsp. cayenne (optional)

¼ tsp. ground cumin

½ tsp. paprika

5 bay leaves

pinch of sea salt

2 large leeks, chopped

4 cloves garlic

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

4 carrots (set aside two), chopped

6 cups vegetable broth

1 lemon

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



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

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

Gluten-free Banana Bread Pancakes

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

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

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

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

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

Gluten-free Gospel 

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

What is Gluten?

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

Are oats gluten-free?

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

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


Should you go gluten-free?

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

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

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

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

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

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

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

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

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

Gluten-free Banana Bread Pancakes

Serves 2

Dry ingredients:

1/3 cup walnuts

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

1 tsp. baking soda

pinch sea salt

Wet ingredients:

1 very ripe banana

1 tsp. vanilla extract

1 tsp. olive oil

2/3 cup nut milk 

2 tsp. maple syrup

For garnish:

maple syrup

1 banana, sliced

a handful of walnuts, chopped

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

Directions:

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

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

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

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

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

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

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

Sending love from my lazy bones,

Sarah B.

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

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

Interview at Hello Giggles.

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

Parsley Root Fries with Roasted Tomato Ketchup

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

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

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

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

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

Woot, Woot, Parsley Root

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

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

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

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

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

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

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

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

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

Roasted Tomato Ketchup
Makes 2 cups

Ingredients:

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

high-heat cooking oil

sea salt

freshly ground pepper

1 large onion, chopped

3 cloves garlic, minced

3 star anise

3 bay leaves

1 tsp. ground coriander

pinch of chili flakes

1/8 cup balsamic vinegar

apple cider vinegar to taste

1. Preheat oven to 375°F / 190°C.

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

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

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

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

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

Parsley Root Fries
Serves 2-3

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

Ingredients:

3 large parsley roots – about 1.5 lbs / 700 grams

high-heat cooking oil

sea salt

freshly ground black pepper

fresh rosemary (optional)

Directions:

1. Preheat oven to 400°F / 200°C.

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

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

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

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

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

Meatless Mondays with Martha Stewart - Root Vegetable Mulligatawny

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

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

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

Good work on the cleanse, my friends! 

Now go make some soup. Recipe here.

Hugs, Sarah B

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

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

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

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

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

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

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

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

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


images courtesy of Whole Living

Merry Christmas! Holiday Recipe Collection for you

Hello dear friends! Merry Christmas!

I was so inspired by the creativity and care you all put into the recipes you submitted to the Holiday Reader Recipe Challenge, that I decided to put together a fine selection for everyone to enjoy. It's your gift to me, back to you.
Please click here to download a PDF and get cookin'.

Thank you again for participating - your recipes were high vibe and totally astounding.

I hope you are all having a healthy and happy holiday.
Peace and love,
Sarah B

Holiday Reader Recipe Challenge Winner: Cranberry Pear Tart

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

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

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

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

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

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

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

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

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

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

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

Cranberry & Pear Tart

Serves 10 

Ingredients:

For the crust:

1 cup rolled oats (gluten-free if possible)

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

1/4 cup honey

1/4 cup coconut oil, melted

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

1/2 tsp. salt

75 g whole grain flour (I used buckwheat flour)

For the filling:

2 pears, sliced thin

2 cups fresh cranberries

1/2 cup brown rice syrup 

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

6 Tbsp. water or pear juice 

1/4 cup coconut oil, melted

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

1/2 tsp. cinnamon

1/4 tsp. cardamom

zest of 1 organic lemon

Directions:

1. Preheat oven to 350°F. 

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

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

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

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

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

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

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

Love and cranberries, Sarah B. 

Roasted Sesame Winter Slaw

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

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




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

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



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

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

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

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

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

Love always, Sarah B

Sources: [1] whfoods.com

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

Kinfolk Magazine

I have been keeping such a juicy secret that I finally get to reveal! Kinfolk magazine’s latest issue is out, and there’s a little bit of Sarah B. inside.

For those of you who are unfamiliar with Kinfolk, it is a truly unique publication, dedicated to the beautiful subtleties of life, mainly around a table. Their subtitle, a guide for small gatherings, speaks to both the pleasure and importance of sharing food and strengthening family and community through the ways in which we choose to eat. With stunning photography and sensitive words, the winter volume unfolds to inspire even the most hesitant cook to make friends again with their stove. Clearly, this is my brain in print form.

When I was approached to contribute, it was with great honor that I accepted, and wrote an article entitled “Why I Cook”. It was a wonderful experience for me in fact, to deliver something other than a recipe. Instead I share my feelings and reflections upon what it is I do every day in the kitchen, both at work and at home.

I do encourage you all to indulge yourselves, or a loved one, in this gorgeous gift. You will undoubtedly fall in love with the simple, uncomplicated ways in which each contributor shares their approach to the art of entertaining.

Thank you, Kinfolk. It has been a pleasure.
xo, Sarah B.

Kinfolk is available in both print and as an application for the iPad.

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?

Holiday Reader Recipe Challenge

Hello December! It’s that time again…the holidays.

This year I thought I would shake things up a bit and turn the spotlight on you, dear readers.  

I want to know what your favorite recipes are. What ingredients inspire you? How do you prepare foods to enhance their flavour, texture and nutrition? What are you actually cooking up this winter?

So here’s the challenge: I want you to send me your favorite healthy seasonal or holiday recipe. The winning one will be made (maybe tweaked a little, if necessary), styled, photographed and posted by yours truly. If you’re a food blogger I will absolutely post your link and you may use my images on your site. If you don’t have a blog, you will at least have bragging rights among your friends. 

No, I am not going to make the hundreds of recipes that will surely pile up. I am going to pick around five that intrigue me enough and go from there. How will your recipe make the cut? Well, here’s what I’m looking for: seasonal ingredients, interesting flavour combinations and profiles, mixed textures, and beautiful colours (remember I am photographing this). And it goes without saying that the dish has to be healthy and made with whole foods. Please no margarine, powdered sugar, or food colouring. Thanks.

Bonus points, and the likelihood of me actually making the dish go to those recipes that are sugar-free, gluten-free, and vegan (ghee is acceptable). 

To enter, please send your recipe(s) and a snapshot or two (nothing fancy, don’t obsess) to sayhello@mynewroots.org, with the subject line Holiday Reader Recipe Challenge. All submissions are due by December 14th, as the winner will be announced and published here on My New Roots December 20th. 

Best of luck to you all! I can’t wait to see what’s on your table…and what is soon to be on mine. 

With winter love,

Sarah B.