Boxing Day Delight

For some people, the holidays are a time to relax and unwind, gorge themselves on cakes, cookies, and chocolate, and take long naps on the couch watching re-runs of the 90210 Christmas special. Whatever works for you. Personally, I see it as a time to get down to business and cook some really special food for my family and friends, and sneak in that extra workout (sorry, it’s true).
So that’s just what a I did on boxing day – cooked up some super delicious tempeh and kale with sweet potato rice, after my aerobics DVD was over. Tee hee. I have never used tempeh in any of the recipes on My New Roots yet, mostly because I am pretty much off the soy wagon. But, I was in the mood and thought I would seize the opportunity to use up what’s left in the pantry (and to slather yet another dish with my Green Giant Cilantro Pesto. HELLO!)

What’s the deal with tempeh?
A while back I mentioned that I was trying to cut back on soy products, specifically soymilk and tofu, since they are a very processed bunch of edibles – not what a I would call “whole foods”. Tempeh (pronounced TEM-pay) on the other hand, is quite the ingenious little treat, made from whole soybeans and rice (or another type of grain). It is much higher in fiber than other soy products because it is includes the whole bean. It is also higher in protein than tofu, contains more vitamins and is easier to digest due to its fermentation process, which preserves the nutritional value. Did I say fermentation? I sure did friends and we all know that that means probiotics. Holy cow, could it get any better?!

Why the heck does it look so weird?
Yeah, yeah, it looks like a cake made of brains, but appearances do fool. To make tempeh, whole cooked soybeans are blended with rice or grains, injected with a culture and fermented for 18-24 hours to form a dense, chewy cake. It should have veins, a gray-ish white, thread-like substance resulting from the fermentation that binds the tempeh together. Black patches on the surface of the tempeh do not indicate spoilage, just that the good bacteria are still at work (trim this part off before cooking).
You can find tempeh in the refrigerated section of natural food stores (and often in the freezer). Use it in the recipe below, or as a meat substitute in chili, stews, fillings for potpies, stir-fries – be creative! The only real suggestion I make is that you cook the tempeh a little bit first before adding it to the rest of the dish you’re making. The flavour is not as strong if it is steamed, simmered, or browned before making its grand entrance. And much like tofu, it takes on the flavours that you use in the cooking process. Anyone who says that tempeh is gross is cooking it wrong – it only tastes as bad as the way it is prepared!

Orange Pan-glazed Tempeh with Kale and Sweet Potato Rice
Ingredients:
1 cup freshly squeezed orange juice (3-4 large juicy oranges)
1 tablespoon freshly grated ginger
2 teaspoons tamari (or soy sauce)
1 1/2 tablespoons mirin or brown rice vinegar)
2 teaspoons maple syrup
1/2 teaspoon ground coriander
2 small garlic cloves, crushed
roughly 10 ounces of tempeh (or extra-firm tofu)
1/2 bunch of kale, sliced into very thin strips (dinosaur kale pictured. mmmm...)
2 tablespoons olive oil
1/2 lime
a few spoonfuls of Green Giant Cilantro Pesto or a handful of cilantro (coriander) leaves.

Directions:
1. Put the orange juice in a small bowl. Add the grated ginger, tamari, mirin, and maple syrup, ground coriander, and garlic. Mix together and set aside.
2. Cut the tempeh (or tofu) into thin-ish, bite-sized pieces, and if working with tofu, pat dry with a paper towel.
3. Put the olive oil in a large frying pan over medium-high heat. When the oil is hot but not smoking, add the tempeh and fry for 5 minutes, or until golden underneath. Turn and cook the other side for another 5 minutes, or until golden. Pour the orange juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced to a lovely thick glaze. Turn the tempeh once more during this time and spoon the sauce over the tofu from time to time. Add sliced kale and cook until just wilted.
4. Serve the tempeh drizzled with any remaining sauce and a squeeze of lime, with the coriander scattered on top. Set on top a bed of sweet potato rice (of course, this is optional) or use any other cooked grain you have on hand.

Sweet Potato Rice
Ingredients:
1 cup brown rice
2 cups water
1 small sweet potato
2 cloves garlic
Pinch of sea salt

Directions:
1. Rinse rice very well until water runs clear. Put in pot with 2 cups pure water and salt.
2. Scrub sweet potatoes well (leave skin on for maximum nutrition!) and chop into small cubes. Slice garlic roughly. Add sweet potatoes and garlic to rice pot.
3. Bring pot to a boil, reduce to simmer and cook until tender 45-50 minutes, typically.




Don't be a wuss. Go get some tempeh and try it. Right after your aerobics DVD is over.

Recipe source: 101cookbooks.com

Green Giant Cilantro Pesto

Needing an infusion of brightness as we head into the darkness of winter? Here’s your fix: Green Giant Cilantro Pesto. I call it giant because the flavour of this luscious sauce is so enormous it will knock your wintery woolen socks off. Promise.
And the bonus is that it’s totally versatile: I fold it into quinoa salad, add it to soups (it is especially good on my four corners lentil soup), spread it on top of hummus for an extra zing, pour it over hot whole grain pasta, slather it on beans and rice, use as a dip, or take it by the spoonful if my taste buds are bored. Ha. I might be joking.

Surprise! Cilantro is also very good for you!
Cilantro (sometimes called coriander or Chinese parsley) is the leaf of the herbaceous plant belonging to the carrot family. Corriander is actually the seed of the plant, which is also a popular seasoning in many international dishes.
But as commonly used as it is, cilantro is also a powerful and natural cleanser, shown to effectively help remove heavy metals and other toxic agents from the body.

The chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro's chemical compounds then aid to transport these harmful substances out of the body through elimination.

There is also a large amount of literature suggesting that cilantro could be one of nature's best chelation agents, particularly for individuals who have been exposed to heightened levels of mercury. Mercury excess is a common problem that may be the result of metallic teeth fillings or over-consumption of predatory fish. Many people suffering from excess mercury report that the feeling of disorientation resulting from the poisoning can be greatly reduced through consuming large and regular amounts of cilantro over an extended period.
So, got some silver fillings in your chompers? Run and make this sauce to combat the
mercury!

Green Giant Cilantro Pesto
Ingredients:
4 bunches fresh cilantro
1 peeled medium sweet onion
Juice of 3 lemons
¼ cup toasted pine nuts (optional)
¼ tsp. ground chipotle pepper (or cayenne)
2-3 Tbsp. olive oil
1 Tbsp. agave nectar or honey
Salt to taste

Directions:
1. Trim ends off cilantro bunches and place them in a large bowl of fresh water, dunking them several times. Drain water and repeat once more to be sure that all of the dirt has been removed.
2. In a blender, puree onion in lemon juice.
3. Add cilantro (both leaves and stems), and remaining ingredients to blender and blend until mix is uniformly green.
Salt to taste.

If a thinner sauce is desired, add olive oil. If a thicker sauce is what you're after, add pine nuts (or macadamia or walnuts). Blend until sauce is desired consistency.

This stuff is good with everything! If there was a ever a condiment that really gets my fired up, it's this one. It wakes up just about anything you can throw at it, and breathes new life into those dishes you've made a million times. Invite the green giant over for a bite!

info source: http://www.globalhealingcenter.com/cilantro.html

Twice-baked Cantuccini Heaven

As if one needs another excuse to curl up with a steamy, cup-of-anything-hot this season, I’m giving you another: home made cantuccini. And yes, by that I mean ‘biscotti’, sure. But in Italian, biscotti simply means cookie, whereas cantuccini are the twice-baked biscuits we all know and love from coffee houses and stuffy tea parties. (Hey, if I can’t be a master Italian baker, at least I can be gastronomically accurate.)

This inspiration for these actually began months ago on a trip to Italy (weird, eh?). My husband, the insatiable coffee drinker, mentioned how nice it would be to have these cookies kicking around the pantry from time to time, as he would get one on the side of every espresso order and loved the combination of smooth, rich coffee and sweet, crunchy nibbles. I thought I would indulge him when we returned but I was disappointed to discover a severe lack of vegan recipes, as eggs play a major role in the traditional version. I put the idea on the back burner until recently, when I baked something at work using applesauce instead of eggs. It worked perfectly. The cantuccini spark was reignited and now we do have these kicking around in the pantry, much to our delight.

Applesauce instead of Eggs
Let’s be up front: I got nothin’ against eggs. However, I am forever curious about finding substitutes for certain ingredients as I have to cater to vegan diets, or food allergies, or the weight-conscious, at the restaurants I work.
Substituting eggs is a slightly tricky matter in baking, as eggs take on different roles depending on what you’re making. In a cake, for example, the eggs serve as a leavening agent, helping to make the cake light and fluffy. In baked goods such as cookies and muffins, the eggs add moisture and act as a binder, gluing all the other ingredients together.
In this case of cantuccini, applesauce is a great choice because it’s naturally sweet and it will act as the necessary “glue”. The baking soda is in included to help leaven the dough, as the cookies would be rather flat otherwise.
To replace the eggs in this cookie recipes, simply use ¼ cup applesauce per egg. This type of cantuccini recipe typically calls for 3 eggs, so I have substituted them ¾ cup of applesauce.

Orange Cranberry Hazelnut Cantuccini
Ingredients:
• 3 cups flour (I use spelt)
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 – 1 1/2 cups Sucanat or unbleached cane sugar (depending on how sweet you like your cookies)
• 3/4 cup smooth unsweetened applesauce
• 1-3 tablespoon sunflower or olive oil
• Zest of one organic, un-waxed orange
• 1 teaspoon vanilla extract
• 1 cup hazelnuts, toasted and chopped
• ½ cup dried cranberries


Directions:
1. Preheat oven the 325°F.
2. Line two cookie sheets with baking paper.
3. In a large bowl, whisk together the flours, baking powder, and salt.
4. In a medium bowl, whisk together the sugar, applesauce, oil (1 TBS for a hard biscotti, 2-3 TBS for a softer biscuit), and orange zest.
5. Stir the sugar mixture into the flour mixture, add the nuts; finish mixing with your hands.
6. With floured hands, shape the dough into three, 3-inch wide "logs" about 3/4 inch thick, with the ends squared off.
7. Place these on the cookie sheets.
8. Bake the logs for about 25 minutes.
9. Remove the pans and reduce the oven heat to 300°F.
10. Cool the logs on a rack for 15 minutes.
11. Cut the logs carefully with a sharp knife straight across into 1/2 inch wide slices.
12. Place the slices cut side down on the cookie sheets.
13. Bake 5-10 minutes, or until golden on the bottom.
14. Turn the slices over and cook 5-10 minutes more, or until golden on bottom.
15. Cool on racks, then store airtight for up to two weeks.


I made my cantuccini with cranberries, orange, and hazelnuts because these flavours compliment one another well, and also have a “holiday” feeling to them. If you don’t like these ingredients, try the following, or any combination that suits you:
- almond lemon
- ginger apricot
- pistachio honey
- chocolate orange
- cashew orange
- cinnamon raisin
- double chocolate walnut

If you’re really feeling naughty, dip one side of the cookie in high-quality dark chocolate.
These cantuccini make a really nice gift for the holidays – take a batch to a party and watch them disappear into coffee cups and smiling faces. Or keep them kicking around your pantry – for a very short time.

Roasted Roots

I received an email from a reader recently, asking for my suggestions on a raw food “trial” diet, since her and a few friends thought that they would like to give the lifestyle a whirl.

Here’s my suggestion: don’t do it!
The reason: it’s cold outside!

Raw food diets are a fabulous idea when the weather is hot, sunny, and what you’re eating is local. Coming into December? Not so much.
You see, the foods we choose to eat, send messages to our bodies internally, about the season and the weather, which in turn allows our bodies to be prepared physically for what we are facing externally. Why do we instinctively turn to soups and stews in winter? Because hot, slow-cooked foods prepare our systems for the cold, and keep us healthy and strong. And just as the foods that are in season in the autumn and winter will warm your body, so will the cooking methods that cold-season foods require. Consider the vegetables that are in season now: sweet potatoes, turnip, squash, onions, beets, and carrots – foods that necessitate long cooking times. Compared that to the warm-season foods, such as leafy greens, tomatoes, peas, asparagus, etc. we can see how these foods require very little, if any cooking at all. A lot of the foods harvested in the spring and summer are even best eaten raw, and the body responds well to that type of diet at that particular time of year.

This demonstrates how eating with the seasons not only benefits the environment, but also our bodies. Cooked food in the winter is easier to digest, and helps the body build up and maintain heat. This lessens the work our bodies must do to keep warm and alleviates stress – and we could all benefit from that!

If you want to get the most warming effects from you food, slow down the cooking process. For example, braising, simmering on the stove top, crock pot cooking, and roasting, are suitable methods that impart a great deal of heat into the food, which you receive back through eating and digesting. The longer and slower foods cook, the more warming effect they will have on your body.
Roasting is a wonderful way to bring out the intense flavours in vegetables that typically get lost in the steaming or boiling process. And as a bonus, the vitamins and minerals will remain intact, as they are typically lost in the cooking water we pour down the drain! The roasting process slightly caramelizes the vegetables bringing out their natural sweetness, without a lot of added fat or calories.

Roasted Roots
Ingredients:
2 Tbsp. extra virgin olive oil
8 cloves garlic
3 small beets
4 small sweet potatoes
4 carrots
½ head cauliflower (only if it's local!)
good sea salt

Dierctions:
1. Preheat oven to 400 F.
2. Mince the garlic and add to olive oil. Let sit.
3. Cut the vegetables into similar size pieces (this will ensure that they cook at the same rate). Place on large baking sheet.
4. Pour oil and garlic mixture over vegetables and toss well to coat. Sprinkle with salt.
5. Roast vegetables in the oven for 45 minutes - 1 hour, removing pan from oven every so often to toss. Cook until the vegetables are soft and caramelized.
6. Garnish generously with sea salt and your favorite herb.

Serve the roasted vegetables alone as a side dish, or on top a bed of quinoa or rice with a protein source for a complete meal. You can even cool them down slightly and use them in a salad of rice or cous cous with dried herbs and lemon dressing. No matter how you choose to eat them, you will be doing your body a huge favour by feeding it with heat! It’s one delicious way to keep the cold out this winter, and stay away from those bananas!

Masala Chai Tea Time

Who’s cold and cranky? Who’s damp and dreary? I am!
I know that the autumn weather on the Canadian side of the world is not so bad, but across the pond in Denmark, it is endlessly gross. The sun poked its head out for about 45 minutes on Saturday, but save for that scarce glimpse, it’s been over 10 days now. Help!

To pull myself out of this lousy-weather-induced slump, and warm myself up, I have developed a rather brilliant innovation: Chaice-cubes! Like Chai tea and ice put together…chaice! Allow me to explain:
At one of the restaurants where I work, we make a huge pot of chai tea every single day. It starts with boiling all kinds of delicious and aromatic spices, then adding black tea, milk and honey. The first part is essentially creating a concentrate, which got me to thinking: what if I made this amount of concentrate at home and froze it for chai-on-demand! So that’s precisely what I’ve done. This recipe will allow you to have a chai supply for weeks without the waste of tea bags, with optional caffeine, and you can even custom spice it to suit your taste!

Not just for warming up
Chai is a centuries-old beverage originating from India. In fact, the word chai, is the generic word for “tea” in Hindi, where as in the west we are referring to “masala chai” or spiced tea, when we ask for this beverage at a café.
There is no fixed recipe or preparation method for masala chai, so where ever you drink this beverage in the world, chances are it won’t taste the same way twice!

The health benefits of chai are numerous, considering the many spices it is made of. Below is a list of the spices I have included in my personal version of masala chai, and their medicinal qualities.


Ginger: aids digestion; decreases arthritic swelling; destroys bacteria and viruses; lowers blood pressure; aids circulation.

Cardamom: aids digestion and remedies gas, relieves asthma and bronchitis; stimulates the appetite.

Black pepper: aids digestion, remedies gas; has antioxidant and anti-bacterial qualities.

Fennel: aids digestion, and kidney and bladder function; relieves asthma, bronchitis, coughs, nausea; prevents gas; good for treating food poisoning.

Cloves: aids digestion; kills intestinal parasites; relieves abdominal pain; has anti-inflammatory effect on rheumatic diseases.

Cinnamon: aids digestion, relieves nausea, vomiting, diarrhea; has antiseptic properties; beneficial for the heart, lungs, and kidneys; aids insulin’s ability to metabolize blood sugar.

Star anise: aids digestion; relieves cough, bronchitis, and asthma; good for treating rheumatism.

Licorice root: relieves asthma; has many anti-depressant compounds; relieves cold and flu symptoms, coughs; relieves dandruff and psoriasis; aids gingivitis and tooth decay.

Masala Chai Concentrate
(use spices to your own taste, and use what is available to you)
Ingredients:
5-6 inches fresh, grated ginger root
¼ cup whole cardamom pods
1/8 cup whole, black peppercorns
1/8 whole fennel seeds
scant ¼cup whole cloves
8 cinnamon sticks
2 star anise
2 sticks licorice root
3 ½ liters fresh water

Directions (and how to make Chaice Cubes!):
1. Place all ingredients together in a large pot.
2. Bring to a boil and then simmer with the lid off until the water level is reduced by a few inches (expect this to take 1 ½ - 2 hours)
3. Separate liquid and solids by straining the pot contents through a sieve into a measuring cup or bowl with a spout.
4. Pour strained liquid into ice cube trays to freeze, or into sterilized jars/bottles for refrigeration (concentrate will last for 2 weeks in the fridge)

To make Chai Tea with Masala Chai Concentrate:
1. Warm milk (dairy, soy, rice, oat, nut) in a saucepan on the stove and toss in a few chaice cubes! Or pour in some of the refrigerated concentrate (use an amount that suits your taste).
2. When mixture is very hot, add a black tea leaves, or a bag of your favorite black tea. Steep for indicated amount of time. Alternatively, you can drink the warmed chai concentrate and milk without tea, as I prefer, since it is caffeine-free (it's just as delicious!)
3. Add honey, maple syrup or agave nectar to sweeten (this is an important step as it brings out the flavours of the spices). Sip slowly, warm up and smile.


Even if the weather forecast looks dreary I can be sure that a cup of spicy warmth awaits me at the end of my day. A sachet of the spices, or a bottle of the concentrate would make a beautiful Christmas or hostess gift during the holidays. Spread the warmth and chai!

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

Eating Compassionately

I had a rather upsetting experience a couple weeks ago.

I was driving down the highway somewhere outside of Toronto, overtaking a large freight truck, which from behind looked rather unremarkable. However, as I passed the cargo-loaded back end, I realized that the truck was filled with baby pigs. I could clearly see their little faces through the air holes in the metal wall, and there were even ears and snouts poking out, desperately sniffing the fresh air. I was so furious and upset, witnessing how cruelly restricted they were, and undoubtedly heading towards a slaughterhouse – if they would make it there alive.

Fortunately, three prominent Canadian animal welfare groups, Animal Alliance of Canada, the Canadian Coalition for Farm Animals (CCFA) and the World Society for the Protection of Animals (WSPA) are working to protect farm animals during transport, and they are championing MP Alexandra Mendès’ Private Members’ Bill seeking to improve farm animal transport regulations.
The existing transport regulations, part of the Health of Animals Act, state no limits on how long entire journeys must be, which means that animals are traveling by land, sea and air for days and even weeks. The intervals at which animals being transported must receive food, water and rest are far too long – with devastating consequences for the animals.

“People should be aware of what animals go through from farm to slaughter. It is inhumane to deprive an animal of food, water or rest for 81 hours and to subject them to such unhealthy and stressful conditions. Animals experience terror, pain and suffering. If the Minister of Agriculture can alleviate some of this suffering and make our food safer by reducing farm animal transport times, then this is something he should do. We are grateful to Mrs. Mendes for putting forward a bill that will protect both animals and Canadians.” Karen Levenson, Animal Alliance of Canada

My reasons for being a vegetarian have fluctuated over the past decade or so. I believe I took on the life choice for environmental reasons, then for my health, and I have recently discovered the joys of supporting the welfare of animals through my vegetarian diet, knowing that my choice will help spare the suffering of many lives. But this is not an article about vegetarianism.

My goal for this article was simply to plant a seed of awareness so that you can take action in your own way. I am not asking for you to make a major life change, as becoming a vegetarian is as such. But I am encouraging you to consider where your meat comes from, what it was fed, how it was raised, and brought to you. I realize that there is a great disconnect between the animal itself and the food on your plate, but bear in mind that every time you eat meat you are voting for, and supporting the kinds of conditions that that animal lived, good or bad. Choosing free-range meat that is raised organically is a good start towards standing up for animal rights, but choosing to cutback, or cut out meat consumption is of course, the strongest statement you can make.

After the pig truck experience, I went online to see how I could get involved. I was shocked to discover how many resources, support groups and advocates for animal rights specific to factory farming exist. After hours of research, I have narrowed the field down to what I believe are the most informative and useful links for you to visit!

- Website of The Animal Freedom Foundation: a portal for presenting articles and books about (the basics of) animal rights, healthy food in general and ways to end factory farming in particular.
http://www.animalfreedom.org/english/index.htm

- World Society for the Protection of Animals (WSPA): to build a global animal welfare movement.
http://www.wspa.ca/default.aspx

- Here is a link to the compassionate shopping guide – it’s free! : http://www.ciwf.org.uk/resources/shopping_guide/download.aspx

- World Animal Net: The world's largest database of animal protection societies, with over 16,000 listings and more than 10,000 links to Web Sites
http://worldanimalnet.org/new.asp

Please have a look, sign a petition or two, or better yet, get involved! The last link is the best way to find animal welfare groups in your very own city. Thanks.

sources: Quebec MP's bill to ease suffering on Canada's highways (2009) viewed Nov. 1 2009 http://www.wspa.ca/latestnews/2009/quebec_mps_bill_to_ease_suffering_on_canadas_highways.aspx
image source:uppompeii1.uppompeii.com

Reader Request: My Favorite Recipe - Four Corners Lentil Soup

I have had so many requests for my favorite recipe, that it’s high time I make the big reveal! I have no idea how the idea for this delightful soup even got into my hot little hands, but I have always been a huge fan of Indian Daal (lentil soup) and I suppose I just figured out how to make my own version after devouring it countless times at restaurants.
This soup is always my “back-up” for when I have last-minute company over, since I can keep all of the ingredients on hand, and it is by far the most requested recipe whenever I serve it. And the reason I call it Four Corners Lentil Soup? Because I know for a fact that this recipe has been made on every major continent on planet earth. I have friends living all over the world, and each one of them cooks it on a regular basis! From the busy streets of Singapore, to the remote wilderness of northern Ontario, from the scorched deserts in the American southwest, to the rainy seasides of Denmark, this soup really has traveled the four corners! So simple to make, highly nutritious and packed with flavour, this lentil soup is an economical crowd pleaser that will warm the hearts of anyone you serve it to, most importantly, yourself!

For the Love of Lentils
Lentils are a great legume for impatient people! They cook in a very short amount of time and require no pre-soaking like other pulses do. They have a velvety texture and delicate flavour – perfect for purées and soups. I often add blended lentils to soups or stews to make them creamy without the cream! They are low in calories, virtually fat free, but very filling because of their high fiber content.

In addition to providing the body with slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea – especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories.

Four Corners Lentil Soup
Ingredients
1 cup red lentils, picked over and rinsed very well
1 large onion, or a couple leeks, chopped
5 cloves garlic, minced
1 Tbsp. minced ginger root
1 Tbsp. Ground cumin
¼ tsp. cayenne pepper
1 15 oz. can of tomatoes; or 4 large, fresh tomatoes, chopped
4 cups stock
salt to taste
1 un-waxed, organic lemon

Directions
1. Rinse the lentils very well until the water runs clear.
2. Heat oil in a medium pot and sauté onions, garlic and ginger for 5 minutes until soft. Add a pinch of salt.
3. Add spices and stir for another minute or so, until fragrant.
4. Add tomatoes, 3 slices of lemon and rinsed lentils, then add vegetable stock. Stir well.
5. Cover and bring to a boil. Reduce heat to simmer for about 30 minutes, or until the lentils are soft. Squeeze in the rest of the lemon juice.
6. Serve hot with some cilantro, green onions or parsley on top with a slice of lemon. Delicious!

Serves 4.

Hey...let’s keep this soup traveling! Let me know where you are in the world and maybe I’ll stop by for a bowl someday. It is my favorite, after all.

info source: whfoods.com

Morning Glories

While cruising the aisles of my local grocery store recently, I stumbled across a serious abomination: Quaker Oat Breakfast Cookies. Now, the concept of breakfast cookies have been around for quite some time, as we have all found someway of justifying desserts to jump start our day: danishes, crepes, cupcakes without icing - a.k.a. ‘muffins’. However, these cookies take the cake, ahem, and have absolutely no redeeming value. In fact, I would go so far as to say that they are BAD for you. If you have a sec, go check out that ingredient list… Yowza! What were they thinking?!
High fructose corn syrup? Partially hydrogenated soybean and cottonseed oil? C’mon Quaker, get with times. That garbage is so 2005.

I can do way better than that. My version of the breakfast cookie, Morning Glories, are loaded with fiber, healthy fats, and get this…beans! But I promise, no bean taste. I promise. They are not only great for breakfast on the go, but sooo delicious at tea time, or a nutritious pick-me-up when that 4 p.m. tummy starts to growl.
Morning Glories are also a complete protein, thanks to their grain and bean combo. The perky lemon paired with the mellow, licorice-flavoured anise is totally unexpected and delightful. They are a bit little crunchy on the outside thanks to a healthy coating of calcium-packed sesame seeds, and so soft and chewy on the inside – you won’t believe it’s not cake!

The super fiber in Oats
The star ingredient in Morning Glories is oats, an energy-packed grain that is a familiar guest at the breakfast table. But did you know why oats are such a smart choice for you and your family?
Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan.
Beta-glucan has been shown to have beneficial effects on cholesterol levels by removing it from the digestive system that would otherwise end up in the bloodstream.
In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there.
And Type 2 diabetes patients given foods high in beta-glucan or given oatmeal or oat bran rich foods, experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.
You’ll be doing your busy body a real favour by noshing a couple of these cookies before you run out the door.

Morning Glories
Ingredients:
-2 cups whole, rolled oats (not instant oats)
-1 cup whole grain flour (I used spelt)
-2 tsp. aniseed, crushed in mortar and pestle, spice grinder, or use the bottom of a glass
-1 tsp. baking powder
-1 tsp. baking soda
-Zest of one, non-waxed lemon
-1/2 tsp. fine grain sea salt
-One 15-ounce can white kidney, great northern, or navy beans, rinsed & drained (or 1 1/2 cups cooked beans)
-1/4 cup olive oil
-1 cup evaporated cane juice (or brown sugar)
-1 large organic egg
-1 tsp. vanilla extract
-1/3 cup chopped dates
-2/3 cup sesame seeds

Directions:
1. Preheat your oven to 350F degrees and place a rack in the top third. Line a cookie sheet with parchment paper and set aside.
2. Pulse the oats in a food processor (or blender) until they resemble a very rough flour. Transfer the oats to a large mixing bowl and whisk in the flour, aniseed, baking powder, baking soda, lemon zest and salt.
3. Pulse the beans and olive oil in the food processor until they are creamy. Add the sugar, egg, and vanilla extract and pulse until smooth. Add dates and pulse a few times until chopped and incorporated. Scrap down the sides of the bowl once or twice along the way.
4. Pour the wet ingredients over the dry ingredients and stir until the ingredients start to come together. Stir until everything just comes together.
5. Place the sesames seeds in a bowl. With a tablespoon, scoop out some dough about the size of a golf ball, then roll it into a rough log shape. (Yes, the dough at this point is very wet, but it becomes very easy to handle once coated in sesame seeds.) Roll the log of dough into the sesame seeds, remembering to dip the ends too. Set each log on the prepared baking sheet and with the palm of your hand flatten the dough just a bit, into a bar shape. You want the bar to be the same thickness all the way through – do not make the ends flatter than the middle. Repeat with the remaining dough, leaving at least an inch or so between each bar - they'll spread a bit, but not much. Bake for about 15 minutes or until the sesame seeds around the bottom start to get golden.
Makes about 1 1/2 dozen cookies, give or take a couple.
Store in an airtight container for a week (if they last that long!).


Now, in an ideal world I would omit the sugar entirely and use some alternative sweetener, but for now this version will have to do. I am still unsure about substituting a solid (evaporated can juice) for a liquid (such as maple syrup). If any of you experienced bakers know the answer to this, please let me know!
I have yet to try different flavour combinations in these Morning Glories, so I think my next batch will feature coconut flakes and bananas, or maybe cinnamon, cranberries and orange zest! This batter is the perfect blank canvas to experiment with different tastes, so get creative and get baking! No matter what personal flourishes you decide to employ, you can rest and wake assured that a healthy, whole food breakfast is waiting for you – because you’re one smart cookie yourself and every morning should be glorious.

info source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
recipe inspiration: 101cookbooks.com

Celebrating Two Years

Happy Anniversary! My New Roots is two years old now, thanks to all of you! I have infinite gratitude for your enduring support, curiosity, and enthusiasm for all things healthy.

This year will be filled with exciting new things, such as the launch of My New Roots TV (WOW!), "reader request" articles, and of course more enlightening advice to help you along your path to total well being.
Remember, if you want to stay on top of all the articles published, you can subscribe to My New Roots. Just click on the orange link on the right sidebar and never miss a thing! And if you have questions, comments, or the desire to contact me for any reason, send an email to: sarahlbritton@gmail.com

It has been quite a year for me, lots of changes, up and downs, but my passion for expanding this nutritious network is unwavering. I look forward to many more healthful adventures and discovering how we can be even better, inside and out, every single day.

In love, gratitude, and health,
Sarah B.

(and yes, I do get that excited about raspberries.)

Whole Food Thinking and Whole Plant Eating

Would it sound strange to buy sneakers without the laces, or a sandwich and throw away the bun? Well, it seems to be in this culture of ours, we’ve grown accustomed to eating just part of a whole food, and tossing away the parts that matter most. We peel our apples, we separate eggs into their respective white and yolk parts, we strip our grains of all their exterior nutrients to make pristine, white everything, and we lop the tops off our root vegetables. Stop the insanity!

Foods are whole for a reason – they are all perfect packages of well-balanced nutrition – designed that way for our benefit. Beets are a perfect example of this. Fortunately, this time of year, you can find them in their whole state, with the delicious green tops attached! It’s like getting two vegetables for the price of one! Here are some other vegetables that you can eat (gasp!) whole.

Celery – the root bulb is tasty and surprisingly potato-like; it’s called celeriac.
Cilantro – the roots are super nutritious and contain the most flavour.
Kohlrabi – both greens and roots are delicious!
Garlic – eat the unopened garlic flowers in the spring; they are called scapes.
Leeks – don’t just eat the white parts - the tops are good for you too!
Broccoli – the tree trunks are just as yummy as the tops.

Give Greens a Chance
Poor little beet greens, often tossed away by your grocer and forgotten. A trip to a farmer’s market or good grocery store this time of year will reward you with the leafy beauties that are still in season. They are loaded with carotenes and minerals, such as calcium, iron, magnesium, phosphorous, vitamin C, E, B6, B1, B2, B3, folate…the list goes on forever! They are also amazing when juiced. Beetroots are also a wonderful source of nutrition and have been used for medicinal purposes since ancient times. They have a cleansing effect on the liver, and aid digestion and the lymphatic system. Beets tone the blood and build red blood cells. Together, roots and greens are hard to beet!
Sorry.

Here’s a simple recipe that uses both nutrient-dense parts of the beet plant – the roots and the greens. Select the freshest beets based on the look of their tops: they should be bright green, crisp and perky. Avoid beets greens with brown spots and ones that look limp. The greens should be consumed within two or three days, while you can save the roots for later.


Balsamic Beets and Greens Salad

Ingredients:
1 bunch beets with greens (about 3-4 medium beets)
1 can or 1 cup cooked chickpeas (optional)
2 cloves minced garlic
2 tablespoons fresh lemon juice
1 Tbsp. Balsamic vinegar
2 tablespoons extra virgin olive oil
Sea salt and freshly ground black pepper to taste
Handful of almonds or walnuts, chopped

Directions:
1. Scrub the beetroots and place whole in a steamer to cook until tender – 30-40 minutes.
2. Separate the beet roots from the greens. Wash greens thoroughly by submerging them in water and agitating. Remove from water bath, shake dry, and roughly chop into strips.
3. Peel beet roots simply by running under cold water. Cut beets into bite-size pieces. Toss with lemon juice, balsamic vinegar, 1 tablespoon of olive oil, and salt. Add chickpeas (they will turn pink!)
4. In a large skillet, heat 1 tablespoon of olive oil and sauté garlic for 3 minutes. Add sliced greens and cook uncovered for 5 to 7 minutes, until wilted.
5. Just before serving add beet greens to the beetroot and chickpea mixture. Garnish with chopped walnuts or almonds for crunch.

Exploring farmers markets is a wonderful way to understand how plants are grown. Ask the vendors which parts of the plants are edible and which are not. And find some recipes that include both parts of your favorite fruits and vegetables to get the most for your money – nutrition, taste, and a few pennies pinched!

Black Bean Beauty Burgers

Just because summer is winding down, does not mean that the barbeque will be put to sleep just yet. If you’re a die-hard griller, you know that there are still plenty of late summer nights left to enjoy the smoky taste only a barbeque can deliver.

For years I have been the brunt of too many jokes at family barbeques, as I munch on salad while my family eats cheeseburgers and hot dogs (I am still not interested, Uncle Peter, but thanks for offering every single time for the last decade). This summer I thought that it was finally time I got my act together to create a real, grill-able, vegetarian version of the classic burger good enough for carnivore to eat.

Now, I have absolutely tried my best to make these before, but there are always problems, such as the patties falling apart while cooking, too dry, too moist, too “vegetarian-tasting”. It is not until now that I have the confidence to say I’ve finally mastered it. These black bean burgers are juicy, flavourful, and they retain their shape after flipping on the grill! Incredible.

Bad News for BBQs
If the taste of the black bean burger doesn’t convince you, perhaps some information on the health risks of grilling the “alternatives” will. Many consumers are unaware that barbequing popular meats can produce cancer-causing and mutagenic compounds called heterocyclic amines (HCAs). HCAs, are produced during the cooking of many animal products, including chicken, beef, pork, and fish. In January of 2005, the United States government officially added HCAs to its list of known carcinogens.(1)

Grilled meat yields some of the highest concentrations of heterocyclic amines (HCAs).(2) These compounds form when a combination of creatine (a specific amino acid found in muscle) and sugars, which are both found naturally in meats, are heated during cooking.(3) Grilling is particularly carcinogen-forming because the process involves high heat and long cooking times. Nearly all meats, including chicken and fish, produce significant amounts of HCAs when tossed on the grill.

But there is good news! Since creatine, one of the ingredients for the formation of HCAs, is mostly found in muscle tissue, grilled veggie burgers, such as the recipe below, and other vegetarian foods contain either no HCAs or negligible levels.(2)
Choosing plant-based foods instead of meat also lowers cancer risk in other ways. Not only are vegetables low in fat and high in fiber, they also contain many cancer-fighting substances. Chalk one up for the bean burger beauty!

Black Bean Beauty Burger
Ingredients:
1/2 red onion
1 red bell pepper
4 - 5 garlic cloves, minced
1/4 tsp. ground chipotle pepper
2 tsp. ground cumin
1 tsp. sea salt
1/2 cup chopped fresh cilantro
1/2 cup almonds
1/2 cup sunflower seeds
1 teaspoon extra virgin olive oil
1 15.5 oz. can or 1 cup cooked black beans
2 tablespoons of water
3/4 cup of wheat germ


Directions:
1. Put one half of a medium-sized, peeled onion in a food processor and pulse until minced. Add 1 red bell pepper and pulse just until finely chopped. Set them aside in a medium bowl.
2. Combine the garlic, spices, salt, almonds, sunflower seeds, and oil in the food processor and pulse until texture resembles breadcrumbs. Add cilantro and pulse until the cilantro is well incorporated. Transfer mixture to the bowl with the onion and pepper.
3. Put the black beans and water in the food processor and process until smooth. Add this mixture to the bowl along with the wheat germ. Mix (preferably with your hands) completely, and then taste for seasoning – you may want to add more salt, spices, or herbs at this point.
4. Separate bean mixture into six balls and shape into patties. Make sure the patties are not too thin or they will fall apart.
5. Grill for 8 minutes on each side, or until slightly browned. Alternatively, bake at 350 degrees F for 20-30 minutes until heated through.

Enjoy with your favorite burger fixings: homemade mustard, natural ketchup, avocado, arugula, red pepper, pickles, tomato, shredded carrot, cilantro oil…be creative!

Sources:
1. U.S. Department of Health and Human Services, Public Health Service, National Toxicology Program. 2005. 11th Report on Carcinogens. Available at http://ntp.niehs.nih.gov/ntp/roc/toc11.html.
2. Nagao, M and Sugimura, T. Food Borne Carcinogens: Heterocyclic Amines. John Wiley & Sons, Ltd. New York: 2000.
3. Jagerstad M, Skog K, Grivas S, Olsson K. Formation of heterocyclic amines using model systems. Mutat Res. 1991;259:219-33.

Reader Request: Confetti Quinoa Salad

I’m back in the saddle everyone. After a very nice break and some time to think, I realized that what I really needed to do was call in the troops for some healthy reinforcement to cure my writer’s block. I want to thank all of you who responded to my email – I now have an entire warehouse of ideas, well stocked the next year of blog entries!
Your emails inspired me so much in fact (and I received so many) that I have decided to add a section to the blog called “reader requests”. Once or twice a month I will respond directly to a relevant question or two and indicate this in the post’s title. I will also post the question in the article – so look for yours!

This post will cover several questions:
What can I do with quinoa!?
Do you have any recipes that are good for traveling?
How can I incorporate fresh herbs into my food?
I am single and unmotivated to make huge, one-off meals just for myself. Do you have any ideas for fast, healthy food that can keep for a few days?

Sigh…I just happen to have the perfect answer to all of these questions. Introducing Quinoa Confetti Salad, otherwise know as my “life saver salad”. It is easy to make when I’m short on time (because quinoa only takes 15-20 minutes to cook), and it uses up whatever I have on hand in the fridge. You can also adapt it to the seasons – raw fresh vegetables in the spring and summer, and a blend of fresh and steamed or roasted veg when the weather cools down. I love it with garlic-roasted sweet potato and beets on chilly fall days. Holy delicious! When fresh herbs are no longer in season, just use good quality dried ones. And we all know the goodness of quinoa – high in protein, rich in fiber, loaded with health-promoting minerals – it’s the seed of the gods. Read more about the benefits of quinoa here.

The other bonus about this salad is that it travels very well, which is important for me, as I don’t often find a lot on the menu at drive-through highway Wendy’s, and quite frankly, plane food scares me. In fact, as I write this, I am on a trans-Atlantic flight from Copenhagen to Toronto and you can guess what I ate for lunch. That’s right.


Quinoa Confetti Salad
Ingredients:
1 cup dried quinoa (any colour you like – white, red, black, purple - or mix it!)

An array of seasonal vegetables - be creative!
-rainbow carrots (pictured)
-string beans
-cucumber
-cherry tomatoes
-spinach
-spring onion

A lovely legume - for a complete protein meal!
-chick peas
-lentils
-navy beans
-black beans
-lima beans
-kidney beans

A selection of fresh herbs - don't be scared!
-flat-leaf parsley
-mint
-oregano
-cilantro
-dill
-basil

Sunshine Dressing:
2-4 Tbsp. Cold-pressed, extra virgin olive oil
Zest and juice of 1 un-waxed organic lemon
1 clove garlic
1 Tbsp. Honey
pinch of sea salt

Place ingredients in a jar and shake. If you have extra, you can use this dressing, for up to 4 days, stored in the fridge (but the sooner, the better). You can drizzle this on just about anything - green salad, steamed vegetables, cold rice, or pour it into the center of half an avocado and scoop it out with a spoon - my favorite snack!

Directions:
1. Rinse quinoa very well 2-3 times in the pot you are cooking it in, draining it with a strainer. Add 2 cups fresh water, and about a teaspoon of sea salt. Bring to a boil, reduce heat and simmer for 15-20 minutes until cooked.
2. While the quinoa is simmering, make the dressing by zesting and juicing the lemon, mincing the garlic and combining all ingredients in a jar and shaking. Set aside to allow flavours to blend.
3. Chop the vegetables and herbs you are using. Place in a large bowl. Pour dressing over. (I like to add the dressing before the quinoa, because quinoa will continue to absorb liquid and you risk it becoming a little soggy.)
4. Once the quinoa is cooked you can add it directly to the dressed vegetables. The quinoa will cool down quite quickly as you mix it in.
5. Devour.

This salad is rather large, but like I said before, it can keep for at least a day or so in the fridge. If you really want to plan ahead, mix the vegetables, herbs and quinoa when you have time and dress it when you’re ready to eat. This will help the salad keep for 2 or more days in the fridge. If you’re eating for one, this will undoubtedly save your life - or at least save you from eating those weird microwave-popcorn-and-peanut-butter-cracker dinners.

I hope that this delicious, and simple recipe comes to your tummy's rescue, and feel free to change things up to suit your preferences. If you have a favorite dressing, pour it on. If you don't like chick peas, leave them out! If you love nuts, throw those in too. For me, this recipe is a little different every time, so be creative and have fun with it.

Thanks again for writing in and giving me some great ideas. Over the coming months I will try to answer as many questions as possible. Keep up that healthy curiosity!

Taking a Holiday

Hello everyone!

I am currently on holidays and needing a break from the computer, all in the name of health and balance! I will be back soon.

Happy summer,
Sarah B.

Summer Lovin' Vegetable Tart

With the markets overflowing with summer squash lately – zucchinis, crooknecks, straightnecks and pattypans - I thought that it was time I explored a recipe that highlighted their unique qualities: tender flesh, smooth edible skin and mild creaminess that compliments any summer meal.

Which ever one you choose, summer squashes are excellent sources of manganese and vitamin C and a very good source of magnesium, vitamin A (notably through its concentration of carotenoids, including beta-carotene), fiber, potassium, folate, copper, riboflavin, and phosphorus.
Many of these nutrients have been shown in studies to be helpful for the prevention of atherosclerosis and diabetic heart disease. Summer squash's magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure. The vitamin C and beta-carotene found in summer squash can help to prevent the oxidation of cholesterol. Since oxidized cholesterol is the type that builds up in blood vessel walls, these nutrients may help to reduce the progression of atherosclerosis.

I had never baked a tart before, but this was surprisingly easy with an impressive product to bring to the table. The tart crust boasts a fantastic flavour with help from the sage and lemon zest, but you can also use thyme, rosemary – any woody herb would do, really. The sauce recipe is a slight variation on the pizza / pasta sauce I always use, posted first here. And the vegetable mixture is completely versatile, so use your favorites. I prefer to use seasonal produce in order to receive the most flavour and nutrients. In late summer or early autumn I will try sweet potatoes or butternut squash with mushrooms and cauliflower and kale….mmmm! I’m excited! I love versatile recipes.

Summer Lovin’ Vegetable Tart
Ingredients:
Summer squash (equivalent of 2 medium zucchini), sliced thin
2-3 leeks or 1 red onion, chopped
1 red pepper
1 tsp. fine grain sea salt



Herbed Tart Crust
2 cups spelt flour (or whole wheat pastry flour)
handful of fresh sage, rosemary, chopped (or you can use dried)
1 tsp. fine grain sea salt
zest of one lemon
1/4 cup olive oil
scant 1/2 cup cold water

Tomato Sauce
4 cloves garlic, minced
¼ cup extra-virgin olive oil
scant 1 tsp. red pepper flakes
pinch of salt
1 28-ounce can crushed tomatoes

Directions:
1. Preheat your oven to 375F degrees, and place a rack in the middle. Oil a 10-inch tart pan and set aside.

2. To make the tart shell combine the flour, herbs, salt, and lemon zest in a large mixing bowl. Drizzle the olive oil over the flour and stir that in as well. Drizzle the cold water over the flour and mix with a fork just until it is absorbed. Knead one or twice - just until the dough comes together into a ball. On a lightly floured surface use a rolling pin to roll the dough into a circle roughly 13-inches across. Ease the pastry into your tart pan (I cleverly placed the tart pan upside down on top of the dough and flipped the cutting board I was rolling it on!) and press it into the corners and up the sides without stretching the dough. Trim away any excess dough, and place the pan in the refrigerator for at least thirty minutes. When the dough is done resting, prick the crust with a fork a few times. Now line the pastry with parchment paper and fill the tart with pie weights (alternatively you can use beans or lentils). Bake for 15 minutes. Carefully remove the paper and pie weights, and then toast the tart crust in the oven for another five minutes or so before transferring it to a rack to cool. Leave the oven on, but dial it down to 350F.

3. Sautee and season the spring vegetables on low heat until they soften slightly and taste delicious. Set aside.

4. Make the sauce by stirring the garlic, olive oil, red pepper flakes, and salt together in a small, cold saucepan. Turn the heat to medium-high and cook until the garlic starts to sizzle just a bit. Stir in the crushed tomatoes, bring to a simmer, cook the sauce down a bit, 10 minutes or so, then remove from heat.

5. When you are ready to assemble the tart, spoon about half of the vegetable mixture into the tart shell in a single layer and top with sauce. Repeat layering until you reach the top of the pan, finishing with the sauce. You want the filling to nearly,
but not quite fill the pan.

6. Place the tart on a rimmed baking sheet - in case you end up with an overflow - and bake for roughly 40 minutes or until the tart is cooked through. Remove and let cool for 10 minutes before serving.

Tips: For you dairy lovers out there, I bet that this tart would be delicious with some cheese; parmesan dusted on top, or ricotta in a layer somewhere between the vegetables and sauce. Make sure you buy organic!

info source: whfoods.com

Music Festival Energy Orbs

So this weekend I am off to party with 80,000 other music fans. No big deal.
If you’ve been following this blog for a while, you know that I never go anywhere unprepared, and my healthy tummy, no matter where I am, always comes first. Although I’ve heard that there will be fruit stands and lemonade carts set up at this festival, I can’t take any risks – I must bring reinforcements!

I’ve been pondering the kind of snack that travels well, doesn’t need refrigeration, and is calorie-packed for a quick hit when the never-ending nights of dancing never end. I’ve come up with a raw food snack that fits the bill, and is both tasty and uber-healthy.

The great thing about raw foods is that they contain far more nutrition than their cooked counterparts. Raw foods also contain enzymes, the substances necessary to digest and absorb the nutrients inside them. When we don’t eat raw foods, our bodies must work hard to produce our own digestive enzymes, and after years of doing so, our ability to digest properly declines. You can read more about the benefits of raw foods from my previous post, here..
You probably eat a lot of raw foods already: fruits, salads, smoothies – but here is a recipe for a raw food snack that will hopefully inspire you to include more raw foods in your diet – it’s easy!

The base for this snack comes from dates. I am a huge fan of these delicious, dried fruits because they taste just like brown sugar, but with tons of health benefits! They are power-packed energy nuggets, filled with nourishing carbohydrates, fiber and naturally occurring sugars, which are quickly assimilated in the body. They are also an excellent source of potassium. Potassium is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body’s metabolism as well. In addition, dates are an excellent source of B-complex vitamins for energy, and magnesium to metabolize that energy. So perfect for the amounts of energy I require when I am sacrificing sleep for dancing!

These snacks also contain nuts and seeds, which are excellent sources of healthy fats to satisfy hunger in a hurry, and vegetarian protein for non-meat eaters like me. You can mix and match the nuts and seeds to suit your dietary, nutritional, and flavour preferences. Just make sure you maintain the nut-to-fruit ratio for proper consistency.

Music Festival Energy Orbs
Ingredients:
2 cups dates, chopped (or you can also use some raisins, cranberries, prunes, apricots)
2 cups nuts (I used walnuts, almonds and sunflower seeds, but pecans, Brazil nuts, cashews, macadamias also work well.)
Dash of cinnamon
Sesame seeds for rolling (optional)


Directions:
1. Set out a few sheets of parchment paper and a Tupperware container (you will have very sticky hands when you’ll need this)
2. Place the dates and /or other dried fruits in a food processor. Pulse until processed to a paste. Transfer paste to a medium bowl (don’t clean processor).
3. Add the nuts to the processor and pulse until finely chopped (see photo above). Add the nuts, along with the cinnamon, to the bowl with the fruit paste. Use your fingers to knead the nuts into the paste (this is the fun part – kids love it too!)
4. Taking small amounts at a time, shape the kneaded fruit dough into small balls. You can roll the balls in sesame seeds, which will prevent the balls from sticking together, but this is optional. I like the crunch it gives and the extra boost of calcium never hurts!
5. Store in layers, in parchment-lined containers in the refrigerator until you set off on your next energy-intense adventure!

Hopefully, I wont be stuck eating falafels and other "fake health food" all week, but who knows? Sometimes, you just have to embrace the full experience and make sure you’ve got a little bit of energy tucked into your back pocket. You never know when it will come in handy!

Lemon Heaven

When you weren’t looking, I snuck off to southern Italy. The trip was filled with sun, sea, and of course, food. But being someone with an aversion to white flour, dairy and meat, finding appropriate cuisine for me was, challenging to say the least.
A swathe of gelato may have graced my lips on occasion (when in Rome…), but on account of it making me feel less than perfect, I went in search of something less rich. Lo and behold, the granita stand appeared, a holy, lemony light falling upon it. Related to sorbet and Italian ice, granita has a more crystalline texture. This is largely the result of different freezing techniques: the smoother types of frozen desserts are produced in a gelato machine, while the coarser varieties, like granitas, are frozen with only occasional agitation, then scraped or shaved to produce separated crystals. This is good news for those of us who only have a freezer and a fork!
Granita stands are everywhere in Naples, and each serves delicious slushy-ice in a myriad of fruit flavours. My favorite, and the most traditional, was the lemon. So refreshing and with a sweet, but tangy bite…oooh! It’s amazing how such a simple combination of water, juice and sugar can produce such delicious results – so much more than the sum of its parts.

When I got home, I set off to make my own granita, except a healthier version without using processed sugar. If you recall back to post on sugar alternatives, you may remember a delectable little nectar called agave, with a taste similar to honey, but without the blood sugar rollercoaster effects. Agave is perfect in this recipe because it is so viscous, and easily dissolves into the lemon juice and water mixture. It adds a light sweetness, which balances out the sour lemon, but doesn’t overpower. And if lemon isn’t your thing, try using other flavours like orange, strawberry, blackberry, or even coffee. Light and refreshing, this dessert is my idea of the perfect end to a summer’s meal.




Lemon Granita
Ingredients:
2 cups water
1 cup lemon juice (about 6 medium lemons)
½ cup agave nectar
½ teaspoon sea salt

Directions:
1. Combine water, lemon juice, agave nectar and sea salt in a blender.
2. Pour mixture into a 13 x 9 inch baking dish. Freeze overnight.
3. Scrape the frozen mixture with a fork until all the frozen pieces are broken into small shavings.

You can serve the granita very frozen, which will appear more like ice crystals, or you can let it thaw slightly to create more of a slush. Either way, you will fall in love with its tangy brightness and refreshing finish. Ciao, bella!

Strawberry Sunrise

Good morning, gorgeous!
What better way to start your day than with a glass full of fresh, strawberry beauty? This is what I woke up to this morning and it was so delicious. With strawberries now in season, the time has come to worship their mouth-watering deliciousness with a drink fit to raise to the rising sun!

Strawberries compliment just about everything. Stars in salads, beauties in baked goods, decadent in desserts, but because they love being the center of attention, I tend to eat strawberries on their own or blend them up with just a few mild-tasting friends. This smoothie is a perfect example of that: sweet, yet mellow flavours serve to enhance the juicy, red ripeness that only summer berries bring! This combination of power-house foods and flavours is sure to wake you up and give you the kick-start you need to go play in the park, or jump in the lake, or fly a kite. Hey, it’s summer – and having fun requires lots of healthy energy!
To receive the most nutrition from your nuts, make sure to soak them overnight. Can’t remember why? Make sure to read my previous post on soaking nuts!

Strawberry Sunrise Smoothie
Ingredients:
15 soaked organic almonds - protein to maintain health hair, skin and nails, magnesium to build and strengthen bones, vitamin E to protect your delicate skin form ultraviolet light.

1 cup filtered water (or freshly squeezed orange or apple juice)

2 dates, washed and pitted - with fiber to scrub your whole digestive system clean, relatively low in calories, but high in natural sugars for quick-delivered energy.

1 cup organic strawberries, fresh (if possible!) or frozen, destemmed - vitamin C to protect cells from free-radical damage, cancer-fighting ellagic acid, manganese to keep your bones strong and healthy.

1 ripe banana, peeled, and broken into 2-inch pieces – potassium to help lower your risk of high blood pressure, pectin to help normalize movement through the digestive tract.

splash of fresh lemon juice (optional) – vitamin C to regenerate your vitamin E supplies and improve iron absorption, limonoids to help fight cancers of the mouth, skin, lung, breast, stomach and colon.

Directions:
1. In a blender, place the almonds, and process for 30 seconds to finely chop.
2. Scrape down the sides of the blender container, add the water (or juice) and dates, and process for 1 minute.
3. Add the remaining ingredients and process an additional 1-2 minutes or until smooth and creamy. Serve immediately.

This recipe also makes delicious popsicles! Just double or triple the smoothie recipe depending on the amount and size of your popsicle molds, pour liquid in molds and freeze overnight. Now your covered in strawberry from sunrise to sunset! How sweet is that?

Snappy Spring Salad

I thought that it was time I posted a recipe highlighting and celebrating the beautiful produce that is now in season. We’ve been enjoying plenty of asparagus and sugar snap green peas lately, so combining them in a fresh, vibrantly flavoured salad seems like the best idea.
Green peas and asparagus are nutritional powerhouses. Both vegetables contain very high amounts of folate (a.k.a. folic acid), a b-complex vitamin that supports cell production (especially in your skin! Yay!), allows nerves to function properly, and helps prevent osteoporosis-related bone fractures. Both are also an excellent source of vitamin K, which has recently come into the spotlight for the role it plays in bone health since it is necessary for our bones to properly mineralize. In fact, there is good evidence to show that vitamin K can be helpful in both prevention and treatment of osteoporosis. Talk about a bone-strengthening salad!

I came up with this salad as I was experimenting at work the other day, and it certainly worked. The dressing is so good I could drink it on it’s own, and I know that it would be a fantastic addition to just about any summer salad.
This recipe presents a great opportunity to use up leftover quinoa, but you could also use brown rice, pasta, or other grain if you have it. I like the texture contrast it adds against the crispy vegetables, and it will make the salad more of a meal – great for picnics!



Snappy Spring Salad
Ingredients:
1 cup shelled sugar snap peas
1 bunch asparagus
½ cup pumpkin seeds
1 cup cooked quinoa (I used red quinoa for a change)
Dressing:
juice and zest of one lemon
half cup chopped mint
3 dates
2 Tbsp. Olive oil
Water to thin

Directions:
1. To make the dressing, puree the mint, dates, and lemon juice and zest using a food processor or hand blender. Blend until uniform in texture. Thin it out by adding a tablespoon of oil at a time, and then thin with a little dribble of water until it is a consistency that you can drizzle.
2. When you go to cook the peas, the key is not boiling them into a mash! Fill a big bowl with ice water and set aside. Bring 5 cups of heavily salted water to a boil. Add the peas and boil for 20-40 seconds. You are trying to just take the bitterness away, and still leave them tender so that they pop in your mouth. Quickly drain and dunk the peas in the bowl of ice water.
3. To cook the asparagus, bring water to boil in shallow saucepan. Cook just until tender. Dunk the asparagus in ice water with the peas. Drain both.
4. Toast the pumpkin seeds by placing them in a dry frying pan over high heat. Toss until fragrant. Remove from heat.
5. Just before serving gently toss the peas, asparagus, cooked quinoa and pumpkin seeds with about half of the dressing and a couple pinches of salt. Taste and add more dressing if you like. Finish with a pinch or two of your favorite finishing salt.

To find the best produce, head to your local farmer’s market and meet the growers themselves. Asparagus and sugar snap green peas should be pretty easy to find right now since they are at their peak. Remember that eating locally not only supports local industry (very important right now!), but it is also healthier since the food has traveled less distance and lost less nutrients. So, go meet your local producer and make some salad! Snap to it!


info source: whfoods.com

Sweet Sweet Potato Falafels

Falafels need a makeover. Somehow, this once healthy alternative to the burger and pizza slice has now become the greasy staple of drunken teenagers everywhere. And although it’s probably a better choice than typical fast food (especially for vegetarians) it’s just junky health food not healthy junk food.
This amazing recipe transforms your run-of-the-mill wrap into a tasty treat with an unexpected twist. Sweet potatoes take center stage as the base, in place of the standard chickpeas and fava beans (which, mind you, are excellent healthy food choices until you deep fry them in questionable, oxidized oil). These falafel balls are also baked, keeping the fat content low for those watching their waistlines. Even thought they are super healthy, my taste-testers swore they were just as good (or bad?) as junk food!
The other wonderful thing about this recipe is the chickpea flour content. If you scroll back a few articles, you’ll find the instructions needed to grind your very own flour from any grain or legume, including chickpeas. This is especially helpful since chickpea flour can be both difficult to find and very pricey.

How Sweet it is…
As an excellent source of vitamin A (in the form of beta-carotene) and a very good source of vitamin C, sweet potatoes have healing properties as an antioxidant food. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions.
Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.

Sweet Sweet Potato Falafels
Ingredients:
2 medium sweet potatoes (orange inside), around 700g or 1 1/2 pounds in total
1 1/2 teaspoons ground cumin
2 small cloves of garlic, chopped
1 1/2 teaspoons ground coriander
2 big handfuls of fresh cilantro/coriander, chopped
Juice of half a lemon
a scant cup chickpea flour
a sprinkling of sesame seeds
salt and pepper

Directions:
1. Preheat the oven to 425F degrees (220C) and roast the sweet potatoes whole until just tender - 30 minutes to 1 hour (depending on size). Turn off the oven, leave the potatoes to cool, then peel.
2. Make the chickpea flour by putting about 1 ½ cups of dried chickpeas into your blender and grind on high for a few minutes until the flour stops falling into the middle of the container (you will understand this once you do it). Pour blender contents out into a fine-mesh sieve and sift until the fine gram and coarse legume bits are separated. You should have just less than 1 cup of fine chickpea flour – if not, make more.
3. Put the sweet potatoes, cumin, garlic, ground and fresh coriander, lemon juice and chickpea flour into a large bowl. Season well, and mash until smooth with no large chunks. Stick in the fridge to firm up for an hour, or the freezer for 20-30 minutes. When you take it out, your mix should be sticky rather than really wet. You can add a tablespoon or so more of chickpea flour if necessary (the water content of sweet potatoes varies enormously).
4. Reheat the oven to 400F/200C. Using a couple of soup spoons (put a well-heaped spoonful of mix in one spoon and use the concave side of the other to shape the sides) or a falafel scoop if you have one, make the mixture into falafel-y looking things and put them on a tray lined with parchment paper. Sprinkle sesame seeds on top and bake in the oven for around 15 minutes, until the bases are golden brown.
Tip: next time I make these (which will certainly be very soon) I plan on rolling the falafel balls in the sesame seeds to coat them entirely. This will add extra crunch and flavour.



Wrap it up:
To serve your falafel balls the traditional, meal-on-the-go kind of way, you can wrap them up in a whole grain tortilla or pita. Load it with lettuce, tomato, cucumber, avocado, sprouts and drizzle on some yummy tahini sauce (recipe below). Alternatively, you can plate them on top of salad greens, with brown rice or cous cous on the side. Again, drizzle the whole plate with the tahini dressing – it’s delicious!

Yummy Tahini Sauce
Ingredients:
1 cup Tahini (sesame seed paste)
½ cup lemon juice
3 ­ 4 cloves garlic, finely minced
¼ tsp. ground cumin
1 to 1 ½ tsp. salt (to taste)
¾ to 1 ¼ cup water (depending on how thick/thin you want the sauce)

Directions:
1. Combine all ingredients in a medium-sized bowl. Using a whisk beat briskly into a smooth sauce. This takes about 1 to 2 full minutes of beating (you can also use a hand-blender).
This sauce can be served at room temperature or chilled. Refrigerate leftovers. Keeps well for 5 to 7 days. Makes 1 1/2 cups (360 ml).

The recipe for the falafels makes a lot, so refrigerate them overnight and pack them in a picnic lunch for the next day! They will firm up as they cool down too, making them even more like the traditional falafel balls you get at restaurants. Healthy junk food, here we come!


Info source: whfoods.com
Recipe source: 101cookbooks.com