Everybody Loves the Sunshine Citrus Salad

Hello beautiful!
That is what my breakfast said this morning. No, I am not crazy, maybe just a little starved for some fresh-food attention.
I really had trouble coming up with a post this week because we are in such a time of change! Is it winter? Is it spring? The weather is constantly contradicting itself, and my palette is hungry for something new and juicy. Just when I really didn’t think I could make another dish with root vegetables, I got this email from a friend:
Have you given tribute to citrus this winter on your blog? It took me until this year to get how much mother earth loves us, such that she sends us little delicious sweet suns in the darkest hour of winter, filled with vitamin C and all the rest of it to strengthen our bodies, enliven us, zest us through these rainy days. What a world we live in. So blessed. 

Um, totally! That was exactly the high-vibe reminder I needed. And my heart leapt at the thought of a juicy-bright breakfast with a superfluity of sunshine colours. I was so inspired in fact, that my walk to the market to buy every type of citrus fruit in sight, also yielded another bright idea: a sweet sexy syrup to drizzle across the top of all those slices of light. How do you like them apples…err…oranges?

This syrup in fact, a Ginger-Bay-Lime Syrup, must have been a sun-drenched induced daydream because it sounds a little crazy, but tastes like eating the light in a clear summer sky. Bright and bursting with energy, the bay leaf offsets the sweetness of the maple syrup, while the ginger adds a surprise kick at the finish line. The lime leaves of course compliment the citrus flavours in the salad itself, plus add a warm familiar mellowness that I can’t quite describe. Oh I could seriously pour this stuff all over everything for the rest of my winter days and feel quite satisfied, I believe. Sigh.
What was I talking about? Right. Citrus.



Nutritious Citrus
All citrus fruits are veritable goldmines of nutrition goodness. Let me count the ways…
Well, we know about the vitamin C thing. Just one orange, for example, contains about 65 mg – the daily recommended intake for this important nutrient. But there are so many other wonderful benefits of citrus fruits! Did you also know that they are high in potassium and other minerals, as well as being a good source of the soluble fiber pectin?

The other groovy thing about citrus? It fights grease. Have you ever been out to one of those barbeque chicken or rib restaurants where they give you a little bowl of lemon water at the end of your meal to clean your sticky and grease-saturated fingers? (a distant memory, but yes, I recall…) Well, as it turns out citrus acts as a cleanser the very same way inside the body, aiding in the digestion and utilization of fat! How cool is that?!

Here are some more fun little tidbits about individual citrus fruits…
Grapefruits
– consuming them burns as many calories as they contain, therefore an excellent choice for those trying to lose weight.
– helps in digestion and utilization of foods.
– one grapefruit contains about 75 mg vitamin C
– high potassium content
– red grapefruit is a good source of lycopene; a phytonutrient with anti-tumor properties.

Oranges
– delicious enjoyed as juice, one glass contains about 125 mg of vitamin C
– high potassium content
– high calcium content
– out of all the citrus fruits, oranges contain the most vitamin A (as beta-carotene), which may help us fight infections by supporting the immune system.
– oranges contain a flavanoid called herperidin, which has been shown to lower high blood pressure as well as cholesterol in animal studies, and to have strong anti-inflammatory properties.

Lemons
– excellent detoxifier, cleanser, purifier, and rejuvenator; especially in the liver.
– lemon water stimulates gastric juices when drunk 20 – 30 minutes prior to eating.
– good source of calcium, magnesium and phosphorous
– contains a compound called limonoid, which has been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.



Get yourself to the shops quick and pick up some of your fav fruits before they are out of season! And perhaps get into some of the lesser-known citrus that is sure to please. Ever tried a kumquat? How about a minneola, or pummelo? Meyer lemon? All kinds of yum, I tell ya. Especially bathed in this syrup-from-heaven.

Finish the whole salad off with a good couple grinds of cracked black pepper (no, I am not insane, trust me…), and a sprinkling of the nuts or seeds you have on hand. I used some pumpkin seeds, lightly toasted in a dry skillet to bring out their nutty-ness, which added a whole other awesome dimension of flavour to this dish. Almonds would be a nice fit too, or walnuts. Toasted sesame seeds? Sheesh, that’s a good idea. Guess I’ll have to try that tomorrow. Oh darn.
You could even push things further with some chopped fresh herbs. Mint is the obvious choice and would be delish, but since I am not so into obvious, I would go with something like tarragon or flat-leaf parsley. Does it ever stop?!



Everybody Loves the Sunshine Citrus Salad
Ingredients:
- a lovely selection of citrus fruits: navel oranges, blood oranges, tangerines, grapefruit, meyer lemons, mandarins, minneolas, pummelos, kumquats, clementines…
- Ginger-Bay-Lime Syrup (recipe to follow)
- freshly ground black pepper
- nuts or seeds for garnish

Directions:
1. Prepare syrup.
2. While the syrup is cooling down, slice up the citrus fruits – slice off the rind on the top and bottom, then slice down the sides. Slice the fruit horizontally to make “discs”. (This is just one way to slice citrus, of course. Do it however you like!)
3. Arrange sliced fruit on a platter, pour cooled syrup over top. Add freshly cracked black pepper and garnish with nuts or seeds.


Ginger-Bay-Lime Syrup
Ingredients:
¼ cup maple syrup
¼ cup water
a few slices fresh ginger
3 kaffir lime leaves
1 bay leaf

Directions:
Put all ingredients in a saucepan. Bring to a boil and let simmer for 1-2 minutes. Remove from heat and let syrup steep and cool down. Store leftovers in a glass container in the fridge for up to seven days. Makes about 4 servings.

I hope you all enjoy this uncomplicated dish as much as I do. It’s amazing how something so simple can be so breathtakingly tasty. Oh how the succulence goes on and on…

Black Quinoa Corn Muffins

Sometimes it’s so easy. Writing a recipe, that is.
I started meditating on cornbread months ago back in California, where I mowed down on my fair share of the golden goodness. Lucky enough to be in a place where people don’t believe in gluten, the goat milk is raw, the ghee is flowing, and the corn is grown 50 meters from the kitchen, I repeat: I ate a lot of cornbread. Inspiration ensued, especially upon returning to Denmark - land of no cornbread.

We all know that I am always looking for a challenge, a way to (foolishly?) take something that is already delicious and healthy and make it even better. This cornbread has gone through five, count ‘em FIVE incarnations. What kept me going you ask? Stubbornness? Stupidity? The projected moment of total bliss when I nibble that first bite of corny perfection? All of the above. I can’t quite believe how far I went for you cornbread, but now you are so high-vibe it was worth the fight. Gluten-free, sugar-free, dairy-free, egg-free, wheat-free, soy-free – and after all that you are NOT flavour-free! I did it. Fist. Pump.



Corn: Your queries answered.
1. GMOs - Hot Topic! The first thing I gotta address with corn, is of course, GMOs. It is common knowledge and of wide concern that a large percentage of the conventionally grown corn in the United States and Canada come from genetically modified (GM) seeds. Boo. If you are looking your exposure to GM foods, choose organically grown corn, since the current USDA organic regulations prohibit the use of GM seeds for growing foods to be labeled as organically grown. Yay. Some conscious food manufacturers are now using non-GMO corn and labeling their products as such, which is also helpful for those of us who don’t want to be treated like a science project. I still feel that it is better to purchase organically, as this will also support healthier agricultural practices.
If you live in Europe, all GM products are labeled, including imported foodstuffs. Even if the product is not certified organic, it still must indicate if it contains more than 0.5% GM ingredients.

2. Allergies – Yes, corn is very allergenic, and sadly, increasingly difficult to avoid. If you chose to eat a whole-foods diet, you can steer clear of the incredible amount of corn-derived additives in everything from soft drinks to chicken-fried steak, but if you like your TV dinners, you can bet you’re getting a good dose of corn without ever nearing a single kernel. That being said, you can even gain exposure to corn through some envelopes and stamp glue, plastic food wrappers, bath soap, emollient cream, toothpaste, bath powder, mouthwash, liquid medication, and dietary supplements. Yikes!
To prevent developing an allergy or sensitivity to corn, or to manage an existing one, it is imperative to read the labels of everything you expose your body to, both internally and externally to prevent yourself from ingesting corn on a regular basis (i.e. every single day). Once in a while it is totally cool to eat corn – it is so darn tasty after all.
If you suspect you may have food allergies or insensitivities, pay close attention to how you feel after eating corn, or ingesting corn-containing products.
Sorry, was that scary? On to the good news!

3. Nutrition – Corn and milled cornmeal contain a whole host of vital nutrients such as calcium, iron, magnesium, phosphorus, manganese, folate, vitamin C and vitamin B1 (thiamine). It is also a good source of dietary fiber.
New research published in October's issue of the Journal of Agricultural and Food Chemistry reveals significant health benefits in milled yellow corn products, such as corn meal, grits and corn flour. The study, authored by Mario Ferruzzi, Ph.D., associate professor, department of food science, Purdue University, West Lafayette, Ind., demonstrates milled yellow corn products are rich in antioxidants, especially carotenoids, such as lutein. Carotenoids are yellow and orange plant pigments known for their association in the prevention of chronic diseases including cancer, cardiovascular disease and macular degeneration.
Though high in protein, corn itself is not an adequate protein source. It lacks two essential amino acids required to be a complete protein: lysine and tryptophan. But don’t worry about that ya’ll - I actually made up for this amino acid deficiency by including quinoa for lysine and chia for tryptophan. You see? It may just seem like a run-of-the-mill recipe, but I am so behind-the-scenes making sure to cover all the bases. It’s not just about the taste, it’s about the nutrition.
You can also make up for the lysine and tryptophan by eating corn with legumes (hence the classic corn-and-beans combo) or rice.



As I have already mentioned, this recipe did not come together all that easily (understatement of the year), but I am quite pleased with the final result; a moist, rich, savory cake, beautifully golden and studded with black quinoa, green cilantro and red chilies. Soooo pretty. If you cannot find black quinoa, use whatever kind you have on hand – this recipe is actually the perfect way to use up leftover quinoa from last night’s dinner!
Don't forgo the chia seeds – they are a key ingredient here, as they act as the binder in place of eggs. If you don’t have chia seeds on hand and you would like to use eggs instead, 2 would be sufficient. Happy baking…and please let me know how they turn out for you!



Black Quinoa Corn Muffins
Ingredients:
1 cup organic corn meal
¼ cup organic corn flour
1 cup cooked black quinoa (any colour will work)
1 Tbsp. baking powder
1/2 tsp. baking soda
3/4 tsp. sea salt
1 cup almond milk (or any milk)
3 Tbsp. chia seeds + 9 Tbsp. water
1/4 up high oleic sunflower oil (or oil of your choice)
1 Tbsp. honey
1/2 cup cilantro leaves, chopped
1 chili, minced or ½ tsp. ground chipotle (optional)

Directions:
1. Preheat oven to 400F (200C). Put 8 muffin liners in a cupcake pan.
1. Mix chia seeds and water in a small bowl and set aside.
2. In a large bowl, sift dry ingredients together. Add the cooked quinoa.
3. Check the chia gel to make sure it is thick a gloppy (it should take 15 minutes or so to obtain the right consistency). In a separate bowl, whisk wet ingredients together, including the chia gel.
4. Add the wet to the dry and combine in as few strokes as possible. Fold in the cilantro and minced chili.
5. Spoon batter in to muffins cups and bake until the edges are golden brown and they pass the toothpick test (approx. 25 minutes).

Remember last month when I posted that awesome black bean and sweet potato soup recipe? Yeah. I mentioned that it would taste really good alongside some cornbread, and this is the very recipe I was “working the kinks out of”. This means that you need to make black bean soup immediately. They are best friends. Please let them play together.

The My New Roots Library: No Membership Required

I sure love me some books. After many delightful emails from you curious readers asking me about my favorite reads on nutrition, cooking, healthy living and the like, I have finally decided to begin a library catalogue! For now, it’s a relatively small collection of my favorites, which I know will grow with time and your suggestions. Please send me your favorite titles too – I am always hungry for new material. Together we can create a space with the best and most honest health resources out there!
You will find the My New Roots Library link in the sidebar under my profile picture.

The other very exciting piece of news I want to share is that the incredible cookbook, Earthly and Divine, written by my friend and colleague, Eva Cabaca, (and designed by yours truly) is finally in print and available for purchase! It was truly an honor to be a part of such an inspiring project – this book is the lifework of someone so dedicated to holistic health and wellness, it blows my mind! Her recipes and methods are sincerely on another plane of consciousness, in addition to her in-depth nutritional knowledge, thought-provoking insights on health, and pure, vibrant love! Eva has had a profound influence on me and the way I look at food and cooking, inspiring me to always strive for greatness in my own kitchen. I know that Earthly and Divine will do the same for everyone who reads it. Of course, you can find it in the Library. And Eva has generously put a download-able PDF preview on her site - follow this link!

I hope that you all find the books and films in the My New Roots Library both informative and inspiring, as you educate yourself on the path to wellness!

Meatless Mondays with Martha Stewart - Best Lentil Salad, Ever

If you're a new friend of My New Roots, or you just haven't made the Best Lentil Salad, Ever yet...oh, it's time. Check out my post over at Whole Living!

In health, Sarah B.

Wild Mushrooms on Toast

Despite the fact that I spend five days a week cooking in a restaurant, and my thoughts around 8 pm on Friday night certainly turn towards the non-culinary, the most likely place you’ll find me on Saturday morning? At home in my kitchen. And I am almost always surprised at my sprightly enthusiasm for spending the majority of my free waking hours wielding a knife at the cutting board, a spoon at the stove. What is it that keeps me coming back, almost blindly, to cook another meal? I guess I feel like there is just one more thing I need to learn, some mystery to uncover in the next fold of batter, a discovery waiting under the skin of a single lentil.

This past weekend was no exception. Saturday found me curious and hungry, hankering for a hearty brunch dish, and a culinary adventure. My friend Elana got me to thinking about mushrooms lately, so I ventured out early to explore the market, which is all part and parcel of building the anticipation towards that first bite.
I was surprised to find everything I needed at my local shop, including a variety of wild fresh and dried mushrooms. I think they are just those things that I usually glaze past when I am looking for something else, but happily they do exist right down the street! I bet you can find everything you need for this recipe right at your local grocer too.



Mushrooms as Medicine
Mushrooms are an incredible group of edibles, as they are not only delicious and so versatile, but they are crazy-loaded with nutrition and powerful healing properties!
For one, most mushrooms have a fairly high protein content – often referred to as the “meat” of the vegetable kingdom for good reason. And despite their juicy richness, mushrooms are surprisingly low in calories - one cup of raw mushrooms contains approximately 20 calories (that’s it!!) and little to no fat. And because the small amount of fat that they do contain comes in the form of unsaturated fatty acids, they are an ideal food for those trying to lose weight, maintain a healthy heart and cardiovascular system.

All edible mushrooms contain medicinal qualities too, as most of them possess polysaccharides (complex sugar molecules) called beta-glucans that increase RNA and DNA in bone marrow where immune cells are made. The combination of compounds in mushrooms is believed to enhance the functioning of the immune system.
Three mushroom varieties in particular – reishi, shiitake, and maitake – have been studied extensively and are proven to possess strong medicinal properties. If you can get your hands on them (usually in dried form), definitely stash a few in your pantry – they keep forever and can instantly turn any dish into something exotic and health supportive.

A very interesting tidbit: all mushrooms have to be cooked to receive the nutritional value. The cell walls cannot be digested unless they are tenderized by heat, so cook ‘em up!



This recipe is totally flexible, so venture out to find some interesting varieties of mushrooms you’ve never tasted before - I tried a riotous mix of shiitake, beech, oyster, chanterelle, brown button, and crimini. Remember to look for dried mushrooms too, especially if you live in a region where wild mushrooms aren’t in season yet. I used a combination of both fresh and dried, and even threw in the run-of-the-mill brown button mushrooms just because I had some on hand. Happily, all kinds of mushrooms are buddies and play together quite well. Don’t make this more complicated than it is; use what you can get!

Wild Mushrooms on Toast
ghee, olive oil or butter
2 shallots, thinly sliced
11 ounces / 300 grams mixed mushrooms, (try including shiitake, reishi, or maitake) wiped clean
3 cloves of garlic – 2 minced, 1 sliced in half
¼ cup walnuts
a few sprigs of fresh thyme, leaves picked
sea salt
freshly ground black pepper
1 or 2 good pinches dried crushed chilis
1 lemon
2 slices of toasted whole-grain sourdough bread
balsamic vinegar (optional)

Directions:
1. Prepare the mushrooms: if fresh, simply wipe them off with a damp paper towel (do not wash them with water, as they will only absorb the liquid and get mushy when cooked). If dried, soak the mushrooms in lukewarm water for about an hour, until soft. Slice the lager mushrooms, leave the small ones whole.
2. In a large frying pan, heat ghee, butter or oil, then add sliced shallots. Sprinkle with sea salt and let cook on medium heat until the shallots begin to wilt and lose structure.
3. Add the mushrooms, making sure that they are not crowded in the pan (this ensures that the moisture that comes out of them can evaporate easily, and they will not boil in their own juices), toss a couple times to coat them in oil. Cook for a couple minutes, then add the walnuts, garlic, thyme, crushed chilis, some salt and pepper, and shake pan and leave to fry gently for 3 – 4 minutes.
5. When the mushrooms have browned nicely, add a knob of ghee or butter and a squeeze of lemon juice, and toss again.
6. Toast your bread until golden. Remove from toaster, and rub one side of each slice with the cut-side of a half clove of garlic.
7. Place toasts on a large plate and pile the mushrooms on top, sprinkle with extra thyme leaves, and a drizzle of balsamic vinegar, if desired.


This dish totally surprised me in its simplicity and palette-pleasing flavours. I know that I must be a little behind the time never having tried mushrooms on toast before, but I just never thought that something so seemingly basic could be so rich and delectably satisfying! In fact, I loved this meal so much, guess what was for breakfast on Sunday? Yup.
A glorious afterthought? Add a poached egg. Oh next weekend…hurry up and get here!

source: Haas, Elson M. Staying Healthy with Nutrition. Berkley, CA: Wiley, 2006.
Balch, Phyllis A. Prescription for Dietary Wellness. New York, NY: Penguin, 2003.