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Anja Schwartz Rothe

December 15 2019 Golubka Kitchen 

Anja Schwartz Rothe Anja Schwartz Rothe is an herbalist, gardener, medicine maker, and writer, based in New Yorks Hudson Valley. Anja is the alchemist behind Fat of the Land, a small batch herbal apothecary with a focus on cultivating connection to self, environment, and the cycles by which we live. We interviewed Anja about her daily routines and practices, approach to food, exercise, skincare, her work and much more. Routine -- Is routine important to you or do you like things to be more open and free? A nice balance of both! I need to exist inside a structured, but flexible container. A little bit of routine allows me to make the most of my time, while feeling free and inspired. -- Do your routines change with the seasons? Definitely, it is one of the biggest factors that informs the way I live – acknowledging the seasonal shifts within and without and using that information to alter how I show up to take care of myself. -- What do your mornings look like? I dont like alarms, so I usually wake up naturally, somewhere between 6:30 and 8, depending on the time of year. Then I drink a bunch of water, sometimes with lemon and sometimes not. I try to get out in nature almost immediately. I live right next to a bird sanctuary on the Hudson River, so I bring a hot bevvie and do a long walk there. I always leave my phone at the house so I have a chance to really check in with myself, do some breathing, and connect before the day starts. After that, its breakfast and usually emails. -- Do you have any bedtime rituals that help you sleep well? I usually wash my face and do some facial gua sha. Its so relaxing and helps me unwind. Then, I have little ritual of turning down the house, where I close the curtains, turn off the lights, and say goodnight to everything. It sounds like a small detail, but its a gesture I really like, acknowledging the animacy of the home energies, thanking them, and setting it all to rest for the day. In my bedroom, I try to keep good sleep hygiene, which for me means low technology and minimal artificial lighting. -- Do you have any kind of mindfulness practice? Honestly, I think my whole life is a mindfulness practice. Isnt that what mindfulness is all about, practicing showing up in the mundane of the day-to-day in the fullest capacity? Sustenance -- Describe your typical or favorite meal for each of these: Breakfast – Usually some combination of eggs and ferments. In the summer, hard-boiled with smoked salmon and sauerkraut. Right now, Im on a scallion and ginger congee kick – a simple Chinese rice porridge served with a soft boiled egg and miso. Its so good. Lunch – Sometimes an open-face sandwich or leftovers from the night before. Lately, Ive been working through lunch and having an early dinner. Snack – Fruit and chocolate. Its apples, pears, and citrus right now. Dinner – Currently: soup and sourdough bread with lots of ghee. -- Do you do caffeine and in what form? If not, what is your drink of choice in the morning? I make myself a matcha latte with oat milk and a couple droppers of our brain tincture almost every day. On weekends, I might have a cup of coffee and I sometimes do a mushroom tea/­­dandy blend/­­cacao mixture as an afternoon pick me up. I really try not to have too much caffeine though, it makes me a bit of a mess and dehydrates me way too much, always trying to find that balance. -- What is your grocery shopping routine like? Are there things that always make it in your basket? Its pretty broken up between farmers markets, the local food shop, and the co-op in the next city over. In the summer, primarily farmers markets for that good good fruit and veg. Right now, my staples are eggs, potatoes, citrus, oatly, broccoli, and cauliflower. -- Do you have a sweet tooth? Definitely. I like to keep my kitchen stocked with what I call hippie treats and lots of fruit. I dont buy a lot of packaged food, which means if I want to have sweets in the house I have to prepare them myself. I love baking, and will usually make a treat at least once a week – recently, its been sticky apple ginger date cake and berry crisps from a stocked freezer of gleaned summer berries. Exercise -- Do you exercise and do you have a particular exercise routine that you repeat weekly? I do, but with much variability. In the past, I’ve been really into running, yoga, and rock climbing — and these things come back in waves. In the summer, I’m cycling a lot, and right now I’m getting back into my ephemeral winter gym flow. Sometimes, my exercise is just doing squats in the kitchen while waiting for the kettle to boil. Thats actually my favorite kind. Beauty -- What is your skincare approach – face and body? I definitely subscribe to the less is more skincare model. I wash with just warm water, am very liberal with hydrosols, and then use a serum and/­­or balm. I make all my own hydrosols in my garden during the summer and offer some of them in the apothecary. Im currently really loving Dragon Balm by Apis Apotheca, a farm and skincare line run by my friend Aviva, who really knows her shit. Most days I also do a quick little gua sha facial massage afterwards – I always see instant results and it feels too good. -- Do you have any beauty tricks that you’ve found to be especially useful? Drinking lots of water and herbal infusions. My present go-to is nettle, raspberry leaf, goji berry, and fresh ginger root. Stress, etc. -- Do you practice any consistent routines for managing stress? Big Calm tincture in every pocket, purse, and drawer. I lean heavily on nervines and deep breathing. Getting outside is also really important — and socializing! -- What measures do you take when you sense a cold/­­general feeling of being under the weather coming on? To be honest, I havent gotten so much as a cold in more than ten years! I owe this mostly to a naturally strong constitution, but also a pretty large emphasis on tonic, preventative medicine and lifestyle. Cooking with medicines, like infused vinegars, dank broths, and elderberry syrup, are big, but getting enough rest is the biggest. Im constantly doing micro check-ins throughout the day to see how I can best give myself what I need to prevent burnout, fatigue, and illness. -- How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate? Theyre so fluid in my life. I enjoy the hell out of the work I do, and I’d probably be doing most of it even if it wasnt my job, but Im also pretty good at allowing myself to turn off when I’m tired and not place undue expectations on myself all the time. I find allowing myself to take frequent mini vacations is the most helpful — getting out of my environment is the only thing that really turns off my work brain, plus it brings in a fresh influx of new inspiration and perspective. Knowledge -- What was your path to becoming an herbalist? My first job in high school was at the local health food store. There were a couple older women who worked there and would walk me through the vitamin and bulk aisles, teaching me all about the different herbs and supplements. This was a sort of epiphany for me, viewing plants in this way. I then studied anthropology in university, focusing mostly on traditional sustenance and healing practices. After finishing school, I knew I needed to immerse myself in plant medicine, so I enrolled in an herbal medicine program in Appalachia. -- How do you approach foraging the ingredients for your apothecary and seasonal wellness boxes? Do you have a plan in mind for each season or is it more about going with the flow? I definitely have a plan in mind, but I usually have to surrender it while remaining open to new inspiration. It can be a challenge to have expectations for a season, nature doesnt really work that way, and thats been both a constant source of inspiration for me, as well as a lesson in boundaries and respect. I could be inspired to make one thing, but if its not a particularly fecund year for a certain plant, I have to cede to that. Making things from intuition and by listening to the seasons and cycles is probably not the best business model, but its the only way I want to work with plant medicine. -- What are some offerings youre working on currently? Im getting ready to re-release a little book I wrote last year, Always Coming Home: a guide to seasonal wellness, with some edits and new content. Im also refining the 2020 Seasonal Wellness Box subscription that will soon be available. -- How were you able to grow a business with your interests and loves in mind? Its been a very slow chipping away for me to remain really clear on the things that matter and the things that dont in growing my business. It turns out, remaining true to creating medicine that is intimate, small batch, and well cared for is much more important than being able to mass produce things or being on every shelf in the country. I want my values to be foremost and my business to be second. Fun and Inspiration -- What is something you are particularly excited about at the moment? Going full hibernation this January. -- What do you do to unwind or treat yourself? Put my legs up the wall, get a massage, go hiking with a friend, sweat, travel, in the summer I go swimming multiple times of day in various bodies of running water, thats my favorite. -- We love the Catskills so much. What are some of your favorite places to visit in the area? Montgomery Place farm stand for all your fruit and veg needs, there are so many great trails in the mountains, Colgate Lake for a swim, Talbott and Arding picnic at the Saugerties lighthouse for lunch and Lil Debs Oasis for dinner. -- A book/­­song/­­movie/­­piece of art to feed the soul: Book – Im reading The Overstory by Richard Powers right now, and it is SO GOOD. A vignette of short stories written about trees and so much more. Song/­­Album – Hildegard von Bingen forever. Movie – Fantastic Fungi! Just saw and highly recommend, mushrooms will save the world. Piece of Art – All things Andrew Wyeth. Photos by Jenn Morse, Gabrielle Greenberg and Anja herself. The post Anja Schwartz Rothe appeared first on Golubka Kitchen.

Healthier You Series: Go Meatless Monday for Kidney Health

January 14 2019 Meatless Monday 

Healthier You Series: Go Meatless Monday for Kidney HealthStart smart eating habits on Mondays for a happier and healthier you! We hear a lot about how not eating meat just one day a week is good for the planet, but what about how good it is for our health? It turns out, Meatless Monday is also an easy way to take steps towards a healthier lifestyle and better health. Cutting out meat just one day a week and choosing plant-based foods instead can help promote kidney health . In fact, eating less red and processed meat and more plant-based foods, such as fruits, vegetables, whole grains, nuts, and legumes, can help lead to: o Better kidney health o Better management of kidney disease o Lower blood pressure and cholesterol o Lower risk of diabetes o Healthy weight management Your hard-working and multi-tasking kidneys work round the clock to remove wastes from your body, balance your bodys fluids and minerals, make hormones that control blood pressure and form red blood cells, and much more. You cant live without your kidneys! Were very pleased to say that Meatless Monday has partnered with the National Kidney Foundation  to encourage people to make healthier changes to their diets in support of kidney health. Gail Torres, RN, MS, RD, Senior Clinical Communications Director at the National Kidney Foundation explains, “Studies show that eating less meat may play a key role in keeping your kidneys healthy and in improving your health overall. This doesnt mean you need to cut meat out completely from your diet, but rather, to replace some meat with plant-based foods, such as soy and nuts. She continues, This change in diet helps your body make less acid, which puts less stress on your kidneys. It also lowers your intake of saturated fat, which can harm blood vessels and lead to heart and kidney disease. Less meat in the diet is also linked to preventing and controlling diabetes and high blood pressure, the two main causes of kidney disease.” 1 in 3 American adults is at risk for kidney disease. According to the National Kidney Foundation , in the United States, about 30 million adults have chronic kidney disease - and most arent aware of it. Risk factors for kidney disease include diabetes, high blood pressure, heart disease, obesity, and family history. But heres the good news! You can kickstart your Mondays by swapping out meat for plant-based foods to help promote kidney health. See this weeks Meatless Monday recipe for Corn-Stuffed Zucchini, courtesy of National Kidney Foundation. Use Mondays to make positive change in your life that will do you a world of good. Meatless Monday is a global movement followed by millions who choose not to eat meat one day a week for their health and the health of the planet. To spread the word about Meatless Monday and kidney health, download our fun and shareable free graphics, here. Find us on Facebook, Twitter, Pinterest, or Instagram! The post Healthier You Series: Go Meatless Monday for Kidney Health appeared first on Meatless Monday.

Our Favorite Gua Sha Routine – Video

November 11 2018 Golubka Kitchen 

Our Favorite Gua Sha Routine – Video Today, we thought it would be fun to share a video on our favorite, slow and gentle way to do gua sha, the facial massage that has its roots in Chinese medicine. Facial gua sha is a beauty treatment, but I try to give it more credit than that. The practice has the potential to be meditative, is incredibly relaxing, and yes, a direct route to some simple self-love. To me, it’s all about the meaning we assign to our actions throughout the day – you can gua sha in front of your laptop while immersed in youtube videos, or you can do it while aiming to be totally present in whatever space you are in, aware of the sounds and smells around, noticing to the sensations in your skin. Although practicing the same action, you’ll end up with two totally different experiences. While I do both, I like to remind myself that I’ll get twice the benefits from gua sha as an active meditation, way beyond just toning my skin, de-puffing my face, etc. What Facial gua sha is a massage practice thats deeply rooted in the ancient traditions of Chinese medicine. A special (and affordable) jade or rose quartz tool is used to perform various, sweeping motions on the face and neck, which increases circulation, helps move lymphatic fluid, sculpts the features, and relaxes facial muscles. Benefits of gua sha include better overall complexion, reduced blemishes, and toned skin. It can help relieve neck pain, jaw tension, puffiness, and even headaches. Its a direct route to more glowy skin and its the most relaxing, anti-aging facial treatment that you can give yourself in the comfort of your own home. Its also a great practice for showing some love to yourself. Carving out some quiet time to slow down and direct your attention towards yourself and your well-being by practicing any small ritual is already the ultimate act of self-care. * Gua sha massage is also practiced on the body, with more pressure on the tool, and you will usually need to see an acupuncturist for that. We are only focusing on facial gua sha in this post. The Tool Gua sha tools come in different shapes, most commonly in jade and rose quartz. For this routine, we use a heart-shaped jade tool, but you can use a rose quartz tool with the same results (just choose the kind of stone that you are more drawn to). The shape can vary a bit too. If you have a gua sha tool, chances are you already have one that will work for this routine. Just make sure that the tool has a notch and a flat (or slightly curved) edge. It can be square like this one or heart-shaped like this one. Our Favorite Routine The gua sha routine we practice is a little different from some of the ones weve seen out there. It was introduced to us by our acupuncturist, and has you work your way from the bottom of your neck and face up to the forehead, since lymph drains down into the terminus, which is the area right above your collarbones. This way, you awaken the tissues and stimulate circulation at the base of your neck, so that theres an opening for excess fluids from the middle and top of the face to drain into. Its sort of like a faucet that needs to be opened at the bottom in order to let out the water. This routine is also quite slow, relaxing, and based in light touch. Also, if you don’t vibe with this particular gua sha routine for any reason, there are many more gua sha videos on Youtube that you might like! When and How There’s no right or wrong way to practice this gua sha routine. Do it as often as you like/­­can and whenever it feels best for you. It’s great in the morning, because it helps move stagnant lymph and de-puff, plus it can seamlessly incorporate into a morning mindfulness routine. It’s also amazing before bed, because the light and slow massage is incredibly relaxing. My Experience I had been hearing about facial gua sha for a while and finally decided that this year would be the year Ill try it out. I ended up falling in love with the practice, and my gua sha tool is now a permanent fixture on my bedside table (Ive also tried using a jade roller and although it feels nice, to me theres no question that gua sha is much more effective). The positive effects of gua sha are not necessarily immediate and tend to build over time, but your face will be visibly more sculpted after one self-massage session, which is always encouraging. To test this out, do all the steps on one side of your face first, and then observe how your features are more sculpted, your eyes are more open, and your eyebrows are more lifted on that side. For me, this is especially noticeable in the eye and eyebrow area. The number one positive physical change that Ive noticed from having a regular gua sha practice (I do it about 2-3 days a week) is less puffiness in the morning, which is a big one for me. My favorite time of day to practice facial gua sha is in bed right before I go to sleep. I find it to be incredibly relaxing, and the neck sweeping helps me work out tension in my neck, which I regularly experience after a typical day of work on the computer. Since my skin tends towards puffiness in the mornings, I notice that I dont wake up looking as puffy if I do gua sha the night before. Sometimes, if I eat a late, salty dinner or simply dont get enough sleep and wake up extra puffy, I do the routine in the morning. In this case, I love running my gua sha tool under cold water and wiping it dry, so that I have a cool stone to work with. This feels so good and does away with the puffiness in no time. I truly look forward to the routine and all of its relaxing, beautifying benefits and try to squeeze it in as many times a week as I can. I think youll really love it.   You might also like... Self-Care Interview Series: Lucy Vincent Self-Care Interview Series: Jessica Murnane Self-Care Interview Series: Satsuki Shibuya Self-Care Interview Series: Sarah Britton .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Our Favorite Gua Sha Routine – Video appeared first on Golubka Kitchen.

Tempeh Tacos with Raw Cashew Queso

September 6 2017 My New Roots 

Tempeh Tacos with Raw Cashew Queso I have to start by saying how incredibly moved I was by the comments on the last post, and the emails I received from you guys - a deep, heartfelt thank you. I knew that opening myself up would spark a lot of conversation, but I never imagined the impact it would have, not only in regards to the incredible outpouring of support, but for sharing your own stories and struggles. Time and time again I am reminded of the power in vulnerability and open communication. I feel truly blessed to have a community of conscious and loving readers, and that we can all share our journey with one another. That is what makes us stronger, and certainly healthier human beings in every sense of the word. Before I dig deeper into what Ive been doing to eat for balancing my hormones, Id like to just follow-up with the topic of orthorexia. Many of you expressed surprise at my struggles, thinking that because I do what I do, I must have had it all together. The truth is I thought that I did have it all together for a very long time, and creating My New Roots has been the most powerful catalyst in my healing. For the last decade, Ive felt very grounded in my choices and excited to celebrate them with you. But like I mentioned in the last post, the experience of changing my diet has brought back many of the challenges, dark thoughts and feelings that I had convinced myself were gone forever. Putting new restrictions on myself made me to put food into good and bad categories. This probably doesnt sound so terrible, but like I said before, this is a slippery slope into full-blown disordered eating for me. I see now that there is an incredibly fine line between caring about what I eat and caring too much. I believe that my relationship to food is something that I may have to keep in check for the rest of my life, or at least as long as I choose to use it as a tool to become a healthier person (so, like, forever). In the last four months of tuning into what I need right now, and eating more consciously, Ive really experienced a positive difference in how I feel, which is the biggest reward anyone could ask for! But Ive also had bad days where I wasnt prepared, and suddenly being at a wedding or a birthday party, or out for dinner with friends without much to eat in the good category, wasnt so rad. My blood sugar would crash, Id feel desperate, totally out of control and the voices would come back. What Ive learned from these experiences is that I need to be as prepared as possible in these situations, but if I can’t, I simply have to let go. I cannot control everything and I cannot always be prepared, but that in order to move forward, I have to maintain flexibility, and stop being so darn hard on myself! I firmly believe that there is more strength in being fluid and forgiving, than rigid and judgmental. I am just a person, after all. Since many of you were curious about the connection between food and hormone balance, Id like to discuss it in more detail, and share what Ive been doing to keep these miraculous chemicals in check, and keep them working for me, not against me! Upping my fat and protein intake – but especially fat Fats are an essential part of a healthy, well-balanced diet, and they are especially important for hormone balance. Fats actually create the structural components of hormones, and cholesterol specifically is responsible for our reproductive hormones; estrogen, progesterone and testosterone. The type of fat you choose however, is critical to achieving a positive effect, as the ones you consume become the building blocks for your hormones. Saturated fats like coconut oil, butter and ghee, and monounsaturated fats like olive oil, nuts, eggs, and avocados are excellent choices and should be consumed responsibly every day. Cut back on or eliminate corn, canola, sunflower, safflower and soybean oils, and replace them with the aforementioned instead. Ive also increased my protein intake, and consciously replacing more high-carbohydrate foods with more protein-rich foods such as tempeh, hemp, sprouts, activated nuts, eggs, and quality protein powder has really made a difference in stabilizing my energy levels and appetite. Getting enough protein on a vegetarian diet is totally possible, but I find that if Im not really paying attention, I can dip below the ideal 45 grams a day. Loosely (not obsessively) keeping track of my daily intake of protein has helped me feel my best. Keeping my blood sugar stable It may seem totally unrelated, but blood sugar and hormones are in fact inextricably linked. One of the main functions of the endocrine system (the system that creates and transports hormones in your body) is delivering glucose to your brain, muscles, and heart. So if anything in that process isnt working properly, than mismanaged blood sugar is the inevitable result. But whats worse is that it creates a cascade effect whereby none of the other parts of your endocrine system will work either. Sheesh! Walking the line between high and low blood sugar is something that Ive really been focusing on lately, and its working well, but it is an ongoing process that takes some getting used to. Including more fat and protein in my diet has been a game-changer for me, since those macronutrients digest slower than carbohydrates - even the complex ones from things like sweet potatoes, quinoa, and chickpeas. I try to eat a large and protein-rich breakfast within an hour of waking up (after the lemon water, of course!). Lunch is where I get the majority of my calories since that is when I need the most energy. I like eating roasted vegetables, avocado, eggs, and sprouted pseudo-grains like quinoa and buckwheat. I snack in between meals when Im hungry, but instead of reaching for a slice of rye bread or a rice cake, Ill have veggies with a high-fat dip, or a handful of my Maple Cinnamon Grain-free Granola. Dinner is mostly grain-free these days and I stick to salads, soups and stews. I go to bed no longer than four hours after dinner so that Im not hungry right before I hit the pillow. Then I like to have a break of about 14 hours between dinner and breakfast the next day, as my digestion does well on the rhythm of intermittent fasting. Eating more vegetables (and less bread a.k.a. DUH) I almost always had a couple slices of rye bread at lunch. Not that there is anything wrong with doing so, but Ill admit to feeling pretty foggy-headed afterwards. And because it filled me up so much, I had less room for veggies. Now Im prepping raw and cooked vegetables ahead of time and keeping them on hand specifically for my big lunches. Some favourites to roast in the oven are cauliflower, sweet potato, pumpkin, red onion, zucchini, tomatoes, and broccoli. Ive also started cutting up a big plate of veggie sticks in the early afternoon, before I even get hungry, so that it is there and waiting for me - no excuses. Right before diving in I douse it in freshly squeezed lemon juice, Maldon salt and Aleppo pepper. Its honestly delicious. I dont have to tell you that vegetables are full of filling fiber, replenishing phytonutrients, and yes, protein. Especially dem green ones. Eat more plants. Habits + meal prep I think this was the other big hurdle for me when it came to changing things up with my eating habits. I knew that if I was going to start eating food differently, Id have to start preparing food differently too - and a lot more often. I already spend a lot of time in the kitchen (obvi) and I love it, but I am also a person who likes to spend her non-work hours away from the cutting board. Eating this way admittedly does take more time, and makes it more challenging to eat out, or just grab something on the go. Coming to terms with this was challenging, but Ive realized that I have to dedicate more time to my diet if I want to be successful. No matter how you slice it, meal preparation is a very big part of sticking to your goals, whatever they may be. Of course there are times when its just not possible to do, and divergent days are fine, but the majority of your food youre should fall into the category that helps you feel your best, however you define that. Instead of prepping one day a week, which I know a lot of people like to do, I actually prefer to pepper it throughout the week in a way that is a little more fluid for me. If the Life-Changing Loaf of Bread is in the oven for instance, Ill chop up a bunch of veggies, and put them in too. If Im washing greens for a salad, Ill do all of them so that theyre ready to chuck into a smoothie on a whim. Lee from Americas Fat Balls have also been a super snack these days. And like I mentioned before, having fresh veggies washed and sliced up for afternoon cravings is very helpful. I can prepare two or three days worth at a time and keep them in the fridge. Mindset Instead of looking at food in terms of good and bad which I think is a dangerously judgemental way to categorize what were eating, I like to say yes to certain things, and the others fall into the not-right-now basket. For instance, I love brown rice to the ends of the earth and back, but Im not eating it right now since it doesnt make me feel all that great. And just because Im not eating brown rice these days doesnt mean I’ll never eat it again! This leaves room for flexibility and creates a far more sustainable way to look at ones diet. Isn’t it relieving to know that if you are out for dinner and there’s only rice for example, that you could potentially eat it and not beat yourself up? Ahhhh…did you feel that?! What a relief, eh? Tomorrow you’ll get back on the horse, no big deal at all. Making changes should be fun, and keep those labels for tin cans! You’re a fluid being, ever-changing, so make space for that in your meal planning too. Self-care routine, stress-reduction, exercise, and sleep I used to see self-care as something that only people with time have. Well, after totally hitting the wall a while ago, I realized that it just has to be a priority, respected as a part of a holistic approach to health, and something to actually schedule in the calendar. Staying active, sleeping, and treating myself to some yummy stress-reducing activities like spending time in nature, bodywork, and cooking (go figure) keeps me feeling happy and relaxed. Squelching stress doesnt happen by accident: it is truly a daily practice and something to be mindful of. Listen to yourself. How can this moment be juicier and more relaxing? Its fun to love yourself! Keeping stress levels low means that your body will be relaxed and not producing hormones that should only be reserved for emergency situations. Cortisol is a stress hormone released by the adrenal glands. Every time we experience a stressful situation we secrete this hormone into the blood stream so that our bodies can deal with the stressor at hand. Although cortisol is our friend in acute situations, our systems arent designed to be pumping it out round the clock as we juggle and struggle with backlogged emails, fussy kids, and traffic jams. This is why chronic stress is so detrimental to our bodies: prolonged, elevated cortisol levels wreak all kinds of wrong inside of us, raising our blood pressure, causing unwanted weight gain, exhaustion, anxiety, impaired brain function, and weakening the immune response. All the more reason to take self-care seriously, and do the things you love more often. Its actually healthy. Sleeping 7-9 hours a night is another non-negotiable. Getting enough sleep helps us to control our cortisol production, balance our blood sugar, and put us back in line with our natural circadian rhythm. Turning screens off an hour before bedtime will help signal to your body that it is in fact, night time. Create a relaxed, cozy environment and spend the last hour before bed reading, stretching, or meditating. I still struggle with this one, as I love looking at Instagram right before turning out the light, but Im becoming more mindful and doing my best. Required Reading There are a few really amazing books out there that I recommend every woman reads, whether or not you’re seeking advice on a particular health issue. Understanding our bodies and cycles is the first step in helping ourselves become healthier, stronger, more connected women. Woman Code by Alisa Vitti has been hugely educational and supportive for me. Her book is a guide to figuring out what the heck is going on inside you, and how to correct it through diet and lifestyle. I appreciate her easy-to-understand language and humour in this book, because let’s face it: nothing is very funny when you’re hormones are raging! The Complete Natural Medicine Guide to Women’s Health by Dr. Sat Dharam Kaur has been and continues to be another excellent resource for me. This book is more of an all-round toolkit for lifelong health and healing, than specifically about hormone balance. I love the holistic approach to all conditions, and inspiring programs to get us back in touch with our natural cycles in connection to the earth. The third book I recommend is Hormone Balance by Carolyn Dean. Dean is a naturopathic doctor that utilizes both traditional and alternative solutions to help readers rebalance their hormone levels. Her writing is engaging and inspiring, and this book is full of ways for women to achieve greater overall health. Oh man, I havent even talked about the tacos yet! So. I got the idea for these this past summer when I was chopping up tempeh to replace ground beef with in a tomato sauce for pasta. It turned out so meaty, satisfying, and delish that I thought I could perhaps take that same idea, spice it up a little differently, and serve them in a taco. Woot! I knew that grilled veggies and red cabbage would help cut the richness, but that I would also need a boss sauce to put them over the top. During one of my retreats I made a raw queso in our cooking class and everyone went wild for it. It seemed like a natural fit! Topped with some lime, avo, pickled red onions, and cilantro these were the best tacos Ive ever had. Ever. Ever. And Ive had a lot of tacos. I know some of you are going to ask about the corn tortillas and probably remind me that corn is a “grain”. Yes, I am aware of that, and I’ll remind you that I am not grain-free, just cutting way back. I stick mostly to pseudo-grains and make sure they are soaked prior to cooking, and enjoy a treat like this once in a while. I only purchase tortillas made with sprouted corn, or from corn that has been nixtalmized (that topic is a whole other blog post!). I buy my corn tortillas from Hija de Sanchez here in Copenhagen. Their tortillas are made fresh daily using nixtamalized corn imported from Mexico, so they taste unbelievably good. Of course taco fillings are important to a good taco, but the tortilla quality should not be overlooked! It makes the dish. Go find the good ones.     Print recipe     Tempeh Tacos with Raw Cashew Queso Serves 3-4 Tempeh Taco Meat 250g /­­ 8.8oz organic, non-GMO tempeh 1 medium red onion 4 cloves garlic 1 Tbsp. coconut oil or ghee 1 tsp. ground cumin 1/­­2 – 1 tsp. chipotle or smoked hot paprika, to taste 2 Tbsp. tamari 2-5 Tbsp. water, as needed Grilled vegetables 1 medium zucchini 1 medium red onion 1 red bell pepper 1/­­2 tsp. fine sea salt 1 tsp. ground cumin a couple pinches of cayenne, if desired 12 small corn tortillas (try to find organic, non-GMO if possible) 1 batch Raw Cashew Queso, recipe below Optional add-ins: 1 ripe avocado 1 small bunch cilantro pickled red onion or thinly sliced red onion shredded red cabbage tossed with a little salt and lime juice limes for serving hot sauce Cooking and assembly: 1. Start by making the Raw Cashew Queso (see recipe below). 2. Heat your grill or barbecue to medium-high. If not using a grill, simply cook everything in a skillet on the stove. 3. Finely chop or crumble tempeh into whatever size appeals to you (mine were rather small to mimic ground beef). Set aside. Mince red onion and garlic. Set aside. 4. Soak wooden skewers in water while you prepare the vegetables, or longer if you remember. If using metal skewers, skip this step. 5. Wash and cut the zucchini and onion into rings, the peppers into chunks. Place in a large bowl and toss with the salt and spices. 6. Skewer the vegetables so that their largest surface will lay flat on the grill (see photo). Alternate veggies until youve used them all. Place on the grill and cook until stating to char on the underside, anywhere from 5-10 minutes, depending on your cooking method. Flip and cook on the other side. 7. While the vegetables are grilling, cook the tempeh. H eat your cooking oil in a large skillet over medium heat. Add the onion and a few pinches of salt. Cook until starting to brown, about 7-10 minutes. Add garlic and cook for another minute until fragrant. Add crumbled tempeh, cumin, chipotle, and stir well to incorporate. Pour in the tamari, followed by a couple tablespoons of water. Stir well and add water as needed - youre after a moist mixture. Taste and adjust seasoning as desired. Cook for a total of 10 minutes. The mixture should be golden brown, hot and delicious! 8. Warm the tortilla shells on the grill or in a pan over medium-high heat. 9. Spoon the desired amount of tempeh into each tortilla shell. Followed by the roasted veggies, avocado, cabbage, cilantro and pour on the Raw Cashew Queso. Enjoy! Raw Cashew Queso Makes about 2 cups /­­ 500ml Ingredients: 1 cup /­­ 150g cashews, soaked for 4-8 hours or overnight 1 red bell pepper 1/­­2 tsp. salt 2 Tbsp. nutritional yeast 2-3 tsp. freshly squeezed lemon juice, to taste 1/­­2 clove garlic 1 small piece fresh turmeric ground cayenne, to taste 1/­­2 cup /­­ 125ml water Directions: 1. Drain and rinse the cashews. 2. Put all ingredients, except water, in a high-speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more. (You will not achieve a perfectly smooth sauce with a food processor, but it is still delicious!). Before I go I just want to reiterate how wonderful it felt to be met with such open arms after the last post. I wish I could write back to every single one of you who shared their story with me, and everyone else here, but I simply couldnt get to them all. I am moved beyond words that so many of you felt open and supported in this space too, and I will urge you to seek out help if you need it. And if you know someone who you think may struggle with disordered eating, reach out and help them in a loving, and non-judgmental way. We are all in this together. In love and light, Sarah B *   *   *   *   *   *   * http:/­­/­­www.goldencircleretreats.com/­­portugal/­­index.html Dear friends! I am thrilled to share the location for my next wellness retreat in magical Comporta, Portugal, November 5-11, 2017. Join Mikkala Marilyn Kissi and I at Sublime Comporta for seven days of luxurious living, divinely delicious meals, inspiring cooking classes and nutrition seminars, yoga, Pilates, meditation, and breath work. Come press the reset button with me! Ride horses on the beach, dance under the stars, and cozy up by the fire. This will be a week to remember. I cant wait to see you there! Click here for more info and tickets. The post Tempeh Tacos with Raw Cashew Queso appeared first on My New Roots.

Self-Care Interview Series: Laura Wright

June 14 2017 Golubka Kitchen 

Self-Care Interview Series: Laura Wright We’re so excited to introduce this new interview series today! It’s something that we’ve had in the works for a while, and we’re really happy to be kicking it off with such a special guest. Self-care has been a very prevalent topic in the wellness sphere lately, and it’s something that we’re both very passionate about, as evidenced by our love for nourishing foods :) We do, however, find that many articles on the subject can be quite generalized and anxiety-inducing, often leaving us with a feeling of not doing it right, or not doing enough. We became interested in digging a little deeper, in order to see what self-care looks like applied to real life, by real people we admire. We are fascinated by the quiet elegance of everyday routine and always searching for day-to-day inspiration, which we’ll strive to discover plenty of in the series. We hope you enjoy these in-depth conversations, and feel free to reach out with suggestions for future interview guests! Today’s dialogue is with Laura Wright, blogger and author of The First Mess Cookbook. Laura is a magician when it comes to approachable, plant-based cooking, and we look to her blog and cookbook almost every day for reliable, delicious recipes, as well as beautiful photography and an overall feeling of warmth and lightness. In this interview, Laura talks about her approach to self-nourishment, exercise, beauty, stress, fun, and much more. As expected, her self-care routine is full of wisdom and inspiration. Routine -- Is routine important to you or do you like things to be more open and free? I get in moods where both are equally important. I stick to a certain rhythm with my early mornings and evenings though because I find it makes for better sleep and more productive days. -- What do your mornings look like? If they differ from day to day, describe your ideal morning. I wake up with the sun and take our dog out. Then, I drink a huge glass of water and make coffee, tea, matcha, or some sort of elixir. It’s usually coffee though. I read for a bit while I have my first morning beverage, or I’ll do a bit of journaling. After my partner leaves for work, I head out for a walk/­­run or do some form of exercise. Then, I fix up breakfast (usually a smoothie) and plan out what I’d like to accomplish that day. -- Do you have any bedtime rituals that help you sleep well? This time of year, I do most of my gardening after dinner, and I find that really helps me wind down. Just being out there as the sun’s going down seems to send a good message to my brain that it’s time to relax. Also, limited screen exposure after dinner is key. I use the Saje Natural Wellness Sleep Well roller on the soles of my feet, too. Sustenance -- Describe your typical or ideal meal for each of these: Breakfast – Either a smoothie with greens and healthy fats (avocado, almond butter, coconut etc) or steel-cut oatmeal with tons of toppings in the winter. Lunch – Usually whatever I’m working on suffices as lunch, but ideally a salad with a little bit of grains tossed in and some legumes/­­nuts/­­seeds for protein. Stuff on toast is a go-to lunch for me as well. Snack – Right now I’m really into plantain chips with guacamole. Dinner – This time of year, we grill almost all of our vegetables and serve them with a big salad or slaw, whatever protein we’ve got, and a little heap of fermented vegetables or sauerkraut. I’ve been making these amazing grilled veggie tacos with cassava flour tortillas lately too. -- Do you partake in caffeine and in what form? If not, what is your drink of choice in the morning? Yes! Coffee, matcha, black tea, green tea–I love it all in moderation. I can be sensitive to caffeine sometimes, so I try to limit myself to 2 caffeinated beverages a day, and always before 2 pm . -- Do you have a sweet tooth? If so, how do you keep it in check? I try to never skip breakfast because when I do, I need something sweet by the time 3 o’clock  hits. I find that consuming a good amount of healthy fat in the mornings helps me curb those cravings. Sometimes you just need a treat though. -- Are there any particular supplements, herbs, or tinctures/­­tonics that you take regularly and find to be helpful with your energy level and general wellness? So many! I have this tray on my counter with all of these powders and tinctures that I sprinkle into my coffee/­­tea or other elixirs. For supplements, I take a probiotic, Vitamin D3, B12, and Omega 3 daily. With superfoods/­­powders etc: I like all of the mushroom powders these days (reishi, chaga, lion’s mane and cordyceps) because they help soothe my nerves as well as provide a focused mental energy of sorts. I put spirulina in every smoothie I make because it has so much going on nutritionally. I take ashwagandha and mucuna pruriens to help with stress management. I love all the Moon Juice Dusts, too (Spirit Dust is my go-to). -- A book/­­movie/­­class that influenced your view of self-nourishment or self-care. I could count a hundred personal influences in the realm of self-care, but I think Jason Wachob’s Wellth is a good place to start for a lot of people thinking about the subject. Exercise -- Do you exercise and do you have a particular exercise routine that you repeat weekly? I do! I’m always changing it up because I like variety. I like to run, hike, do weight and resistance routines, swim in the summertime, and yoga here and there too. -- Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it? I really like it, but I find I need some convincing to get started. Getting to it early in the morning is the safest bet for me personally, just to have it ticked off the list before the day really starts. And thinking about the delicious smoothie I’m going to drink after always helps :) -- What do you consider to be the single most important change youve made to your routine or lifestyle in terms of wellness? Getting a step tracker! I know that sounds weird. I work from home and sometimes I spend way too much time puttering on the computer or standing still in my kitchen. Now I head out for at least 13,000 steps a day in addition to my workouts. I sleep deeper and have so much more energy during the day. Plus our dog loves all the extra walks :) Beauty -- What is your idea of beauty – external, internal or both? Feeling clear-minded, open, and confident in any situation. -- What is your skincare approach – face and body? My skin is so sensitive so I have my routine down to a science. I love to dry brush before I hop in the shower. From there, I use this special oil-based soap from France, and then while my skin is still damp, I moisturize with coconut oil. For my face, I use a similar oil-based cleanser, rosewater and witch hazel toner, the Cell Serum from Living Libations and Tata Harper’s Clarifying Moisturizer. I’ve also been using Cocokind’s Chia Facial Oil at night along with their Full Brow Balm. -- Are there any foods, herbs or supplements you find to be helpful to your skin/­­hair/­­general glow? Tocotrienols! They make smoothies/­­hot drinks super creamy and my skin loves all that Vitamin E. Plus all the usuals like greens, proper hydration, and omega-rich foods like flax seeds. -- Do you have any beauty tips/­­tricks you’ve found to be especially useful throughout the years? The only tip I have is to pay attention to what you’re eating and drinking! Your skin/­­hair/­­overall appearance is a direct reflection of what’s happening on the inside. Stress, etc. -- Do you practice any consistent routines in order to avoid stress? I’m a lot better at knowing my limits these days. I can sense when I’m bordering on overcommitment, and I just shut it down and start saying no to stuff. I try to nourish my body well and carve out frequent pockets of time for quiet and stillness. -- If stress cannot be avoided, what are your ways of dealing with it? Going outside, meditating, reading a good book, cooking a beautiful meal with no intention of posting it to Instagram :) -- What measures do you take when you sense a cold/­­general feeling of being under the weather coming on? I’ll eat lots of citrus and ginger and make a pot of vegetable broth with thyme, garlic, and shiitake mushrooms. I do immune tonics with mushroom powders too, drink lots of fluids, and take extra care to get a good night’s sleep and think positive. -- Do you strive to maintain a healthy work/­­life balance or do those things overlap for you? What is your approach? Like I mentioned before, I’m a lot better at sensing when a project may not serve me/­­my career than I used to be. I think the work/­­life balance comes a lot more naturally now. When I was making my cookbook, it felt like I lived in that world, and I was eating a lot of takeout and just not looking after myself because I put that work first. When I start turning to certain shortcuts or I’m habitually depending on caffeine or working on the computer past my bedtime, I know it’s time to reset my outward glance. A reset usually means a day off with some gardening, intentionally simple meal prep, and creative pursuits that aren’t food related. Knowledge -- Your way of coming up with healthful, plant-based recipes that are unique and modern, but also doable and approachable is unprecedented in the food blog world. What is your process when it comes to developing recipes? That is very generous of you to say! I have a professional cooking background, but I also appreciate the comfort of ease and efficiency. Ultimately I want my recipes to bring some kind of enjoyment or sense of ease/­­relief in someone’s life. Those two goals are front of mind when I get to work on a certain recipe concept. The recipe will usually start out slightly chef-y (lots of ingredients, multiple cooking methods, longer prep time), and then slowly I edit it down to streamline and make it do-able for most lightly experienced cooks. I also read every food magazine/­­food media website I can to stay up to date on new cooking methods and ingredients. Fun & Inspiration -- What do you do to unwind or treat yourself? I work on my house! I like tinkering with the layout and picking up new pieces, plants, rugs etc. My favourite/­­ultimate “treat yourself” strategy though is booking a weekend (or longer) away somewhere with my partner. -- A book/­­song/­­movie to feed the soul: Book – Invincible Living by Guru Jagat Song/­­Album – The Master of None Season 2 soundtrack on Spotify. Italian disco, classic New Edition etc.! Movie – Win It All on Netflix (such a feel good movie, seriously) -- We are captivated by Joan Didion’s compact travel packing list. What are some essential objects that would be in yours? –  A rosewater sprayer in TSA-approved size for a fresh/­­hydrating face mist –  Snacks (raw nuts, bars etc) –  Amazing Grass packets for when I need greens fast. –  Moisturizer –  Large scarf that doubles as a blanket –  A smoky quartz that I don’t leave home without. –  A hemp cloth and tiny container of oil-based soap because I always want to wash my face immediately after a flight, even a short one. –  Minimal clothing–usually neutral coloured basics that work well for a variety of situations. I tend to always buy clothing at my destination so I go light on it when I’m packing. –  Saje Peppermint Halo: I get back pain here and there and use this as a pain killer of sorts, both at home and away. It’s like rolling ice right onto the problem area! –  Bamboo utensils and metal straw for minimizing waste on the go. -- Is there anyone you would like to hear from next in this interview series? Renee Bird! Based on this amazing post, I think she may be just the person for this series ;) All photos courtesy of Laura Wright The post Self-Care Interview Series: Laura Wright appeared first on Golubka Kitchen.

Men’s Health Month Hero: Kimatni D. Rawlins of Fit Fathers

June 13 2016 Meatless Monday 

Men’s Health Month Hero: Kimatni D. Rawlins of Fit FathersThis week Kimatni D. Rawlins takes our hero challenge to a new level--helping fathers become fit for their families. A former college athlete, Kimatni lost sight of his health goals in the early years of raising a young family, but later experienced a personal epiphany that inspired him to shed 50 pounds through a plant-based diet and daily workouts. The founder of the fitness and wellness website Fit Fathers, Kimatni today uses his knowledge as a certified fitness instructor and nutritionist to create programs that speak to men at all fitness levels. Learn more about his work and his enthusiasm for Meatless Monday in our recent interview below. You were a 250-pound running back in college. What stressors happened in those post-college years that turned you into a self-acclaimed couch potato? Work, partying, traveling, and entrepreneurship. After years of football at Georgia Tech I was a bit worn and didnt exert that same effort as I did on the field. Basically, I chose to let excuses run my life. Did you experience a specific wakeup call to get healthier? Was going meatless part of this change? At age 45 I actually wanted to relive my playing days at Tech, yet I lacked the energy and stamina needed to obtain the goal. I finally said, Enough is enough, and signed up for the Mens Health Urbanathlon in Chicago. I finished in the middle of the pack but was very exhausted after the 9-mile, 7-obstacle course. That moment I decided to study the body and how it metabolizes energy. It all led back to the foods we eat and those we choose to discard. Slowly I began eliminating chicken, fish, and dairy. Red meat and pork was never an option. Then, the icing on the cake was after my wife (also a vegan) and I watched the movies Forks Over Knives and Food, Inc. What are the positive changes youve experienced from being on a vegan diet? I have energy for days, my doctor says that my health numbers are that of an 18-year-old athlete, and I feel fluid and light on my feet after meals. I have since run a marathon and a few Urbanathlons, and every year I complete at least three half-marathons. I also train a few clients and lead group workout sessions for schools, non-profits, and work groups. Did getting into shape make you a better father? How? Yes, of course. Together my wife and I prepare well-balanced meals for the kids instead of relying on processed school lunches and fast foods. The girls (now 12 and 9) are little vegan chefs and also prepare plant-based meals for the family, especially when we have guests over. Additionally, I have the energy to expend with them after my workday is over. No longer do I let an excuse supersede our values, which are staying active, eating clean, and energizing our lives. What are the challenges men face that cause them to lose sight of their health? Do fathers in particular face special challenges in balancing home and work life? Far too often men continue to rely on the female of the household for shopping, cooking, and meal preparation. If she eats poorly, then most likely so will he. If she eats healthily but is often away, then dad is at a disadvantage if he doesnt know how to grocery shop or cook. Fit Fathers helps offset these behavioral patterns by providing recipes, nutrition tips, meal plans, etc. Today you are a physical trainer, active marathoner, and athlete. Can hard-core athletes really be successful without eating meat? Yes, thats me. Its amazing because I could barely run a mile when I was a meat-eating footballer. Keep in mind fruits, veggies, and grains are complex carbohydrates, which are humans main source of fuel, converted into glucose to be transported into every cell for energy. What repairs and accelerates the growth of cellular tissue is the macronutrient protein and its found in all foods. Beans, for example, provide needed protein, dietary fiber (which the majority of Americans lack), and various vitamins and minerals. Thus, veggies are also comprised of protein so a plant-based diet will never be devoid of any major food group. Moreover, we only need 5 to 10 per cent of our daily caloric intake to stem from proteins. Heard of Scott Jurek? He follows a pure vegan diet and is virtually unbeatable in 100-mile-plus ultra runs. Can you capsulize your health program in a few words? Yep! We have two key mantras. Lead by example so your child becomes the example and Eat Clean, Stay Active, and Energize Your Life. Why does Meatless Monday appeal to you? How do you incorporate it into your programs? We love Meatless Monday. It helps people let go of animal protein one step at a time while nourishing their bodies, reducing their carbon footprint, and ultimately giving animals another reason to breathe. Many of my close friends and followers have gone plant-based after starting their lifestyle change with a Meatless Monday. It works! Readers can follow the Fit Fathers movement at www.FitFathers.com and @FitFathers.    The post Men’s Health Month Hero: Kimatni D. Rawlins of Fit Fathers appeared first on Meatless Monday.

Soda Battered Eggplant w/ Carrot Chips, Sprout Salad + Fresh Pickle

February 22 2016 Veggie num num 

Welcome to the new and updated veggienumnum.com!! I’m crazy happy to finally have this little space all fresh and shinny, with improved content and functionality. It’s just taken me forever!!! I hope you’re all enjoying the new look and have found things easy to navigate. Please be sure to drop me an email if you’ve come across any dramas or missing recipes. Veggie num num is here for you guys, so please feel free to let me know what you think To kick off the new site I am sharing a favourite recipe from my book Going Veggie. This recipe for soda battered eggplant has to be one of my favourite recipe creations, yep I love it!! Crispy battered eggplant, fresh pickle and sweet little roasted carrots, seriously, if you’re serious about the deliciousness of veggies, there is so much to love!! Kind of a take on tempura and kind of a take on battered fish and chips, this vegan recipe is crispy, fresh and packed with veggie power. Soda Battered Eggplant w/­­ Carrot Chips, Sprout Salad + Fresh Pickle Preparation time: 55 minutes /­­/­­ Serves 4 || Tips: The pickle, batter, and sprout salad can all be made ahead of time. The carrot chips and soda battered aubergine are best served immediately while still hot and crunchy. Make sure to get your oil nice and hot before adding the strips of battered eggplant and fry only one or two pieces at a time for the best results. || Fresh Cucumber Pickle - 1 Lebanese cucumber - 1 lemon - 1 tbs olive oil -  1/­­2 tsp dill seeds First, prepare the pickle, by slicing the cucumber in half lengthways and then very thinly slicing. Also, slice the lemon in half lengthways, before deseeding and finely dicing one half (reserving the other half for use later). Heat the olive oil in a small saucepan over a medium/­­low heat. Add the dill seeds and continue to heat until they begin to pop and crackle. Add the prepared cucumber and lemon and toss over a medium heat for just one minute. Remove from the heat and squeeze over the juice of the remaining half a lemon. Set aside to cool before placing in the refrigerator to chill. Just before serving pour any excess liquid off the pickles and place in a serving dish. Soda Battered Aubergine - 1 cup plain flour - 1 1/­­2 tsp baking powder - 2 tsp nutritional yeast -  1/­­2 tsp turmeric - 1 cup chilled soda water (sparkling water) - 3-4 Japanese eggplant (aubergine) - peanut or sunflower oil for deep frying Prepare the soda batter by shifting the flour and baking powder into a big mixing bowl. Add the turmeric and nutritional yeast and stir to combine. Pour over the soda water and whisk until smooth. Pop in the fridge and chill while you prepare the sprout salad and carrot chips. Slice the aubergines lengthways into strip around 1/­­2 inch (1.5cm) thick. Place the aubergine strips onto absorbent paper and sprinkle over a few pinches of salt flakes. Leave for a few minutes until the aubergines begin to sweat. Turn over and repeat on the other side, patting the aubergine strips dry after a few more minutes and pricking the skins with a fork. To deep-fry the aubergine, pour your oil into a god-sized deep pot up to a depth of around 6 inches (15cm) and heat over a high heat until the surface begins to shimmer. Remove the batter from the refrigerator and whisk again, quickly, until smooth. Working with one piece at a time, dip a strip of prepared aubergine into the batter. Allow the excess to drip off, before carefully sliding into the hot oil. The batter should quickly begin to sizzle and golden. Fry for one minute before turning to fry on the other side for just one more minute. Remove with a slotted ladle and place on absorbent paper. Keep warm while you deep-fry the remaining pieces. Serve the warm soda battered aubergine and hot carrot chips accompanied by the sprout salad and fresh pickle. Carrot Chips  - 4 large carrots, diced into 1/­­2 cm rounds (approx. 4 cups) - small bunch fresh thyme - 2 tbs olive oil Preheat the oven to 200C/­­390F Place two good-sized baking trays in the oven to pre-heat for 3-4 minutes. Carefully remove the pre-heated trays from the oven and line with baking paper. Arrange the rounds of carrot in a single layer over the two baking trays. Drizzle with olive oil and sprinkle over fresh thyme, with salt flakes and cracked pepper to taste. Place in the hot oven, roasting for 30 minuets until carrots are golden and crisp. Sprout Salad  - 2 cups beans sprouts - 2 cups snow pea sprouts - 1 cup legume sprouts (mung, chickpea, lentil) - 1 1/­­2 tbs lemon juice - 3 tbs olive oil - tiny drizzle of honey or agave nectar Prepare the sprout salad by roughly dicing the tops of the snow pea sprouts and finely dicing the stalks. Add these along with the bean and legume spouts to a large serving bowl. Toss with you hands to combine. Make the sprout salad dressing by adding all the lemon juice, olive oil and honey, with salt flakes and cracked pepper to taste, to a screw top jar and shaking until well combined. Place both the salad and dressing into the refrigerator until ready to serve. Before serving shake the sprout salad dressing again and then pour over the sprouts, tossing roughly to combine. The post Soda Battered Eggplant w/­­ Carrot Chips, Sprout Salad + Fresh Pickle appeared first on Veggie num num.

4 Easy Back-to-School Nutrition Tips for Children

September 28 2015 VegKitchen 

4 Easy Back-to-School Nutrition Tips for ChildrenAs you prepare your kids for the school year ahead, what to pack for lunch and snacks for your little darlings is a top priority. If your child is a fussy eater, deciding on good food options can be more difficult. You know your little one needs his or her daily nutrition, but how do you ensure that they dont turn up their noses at healthy choices? Preparing or at least planning nourishing meals for the morning and lunchtime meals in advance cuts down on last-minute hassles and poor choices. Here are are a few ways to ensure that your children are happy with the meals that start their day, as well as the foods you send with them. Add Color to Their Breakfast: Kids eat better if they find their food visually appealing. Theyll be less likely to kick up a fuss over good-for-them foods and more likely to eat enthusiastically if theres some color on the plate. If you serve cereals, embellish them with fresh fruits. Strawberries, blueberries, blackberries and raspberries are great additions to a healthy breakfast. When berries are no longer in season, choose from are apples, pears, oranges and bananas, thinly sliced and served attractively. Theses fruits are rich in antioxidants that will strengthen your childs immunity, and contain fiber thats so valuable to the digestive system. Add a tiny amount of maple syrup or brown rice syrup to hot cereals if need be; you can also add some sliced or chopped nuts such as almonds, or seeds (such as sunflower or pumpkin seeds) to boost protein content of hot or cold cereals. Make lunch look fun: Lunch can be a little tricky since you wont be around to see that your child actually eats it! However, you can still make sure that he does. First, get your child a new lunchbox of her or his choice. With a lunchbox that they choose themselves, theyre less likely to reject the food inside. Or try the newer kind of bento lunchboxes, which make food look really fun and appealing. With regard to his lunch, kids are more likely eat their veggies and fruits theyve been cut into bite sized pieces and served with a dip. As with the lunchbox, giving your child a few choices when it comes to lunch gives them some of the power of decision. If your child tends to eat a lighter breakfast, pack a heartier lunch filled with foods that are wholesome and high in nutrient-dense calories. Here are VegKitchens favorite Healthy School Lunch Recipes and Tips for great ways to actually fill that lunchbox. Grab-And-Go Snack: In the few hours between the end of the school day and dinnertime, your child is likely to become hungry. Pack a light and nutritious snack; fruits or simple fruity snacks are a great choice. Dried fruit is a great option, too. You can pack an apple or a banana in a separate bag or container that her or she he can munch on while on the bus home. Or if you pick your child up from school, you can pack a quick fruit salad that he or she can have on the way home. For more ideas, see Fruitful Flavors for the Lunch Box. You can also explore snack ideas for school and after in Healthy Snacks for Kids and Teens. Dont Forget the Beverage: While planning your childs lunch and breakfast, dont forget to consider their beverage. Water is a natural detoxifier; and there are a number of other clever ways to keep your child hydrated. The main thing to avoid are sugary drinks that do no one any good. Its better to supply a bottle of water and fresh fruit than beverages filled with high fructose corn syrup. Aradhana Pandey is a veteran writer on topics concerning parenting, child nutrition, wellness, health and lifestyle. As a regular contributor to popular sites like Huffington Post, Natural news, Elephant journal, Thehealthsite, Naturally Savvy, Curejoy and MomJunction.com, Aradhana writes to inspire and motivate people to adopt healthy habits and live a stress-free lifestyle. Living in India with two lovely kids, I bring a unique blend of experiences on parenting. I write to inspire people to adopt healthy habits and live a stress-free lifestyle.

Revolutionary Pancakes

May 17 2015 My New Roots 

Revolutionary Pancakes When I was pregnant, you wouldnt believe how many people told me how much fun it would be cooking for a little person someday. Although this seemed like an obvious thing, I kind of shrugged it off, thinking that it wouldnt be that awesome. I think part of me feared the pressure, or the possibility of cooking becoming more of a chore than a pleasure. Although Ive had my fair share of noggin scratchin, I have to say that cooking is now more than a pleasure. Its moved into a greater creative place, I feel freer, and Ive discovered so many cool things through the challenges. Take this recipe for example. Seeing as happy accidents seem to be at the core of what I do, its no surprise that the recipe for Revolutionary Pancakes evolved from something other than what it was originally intended for. In July of last year I blogged about Raspberry Ripple Buckwheat Porridge. Around this time, I was beginning to give my little babe whole grains, but because we chose to let him feed himself, it was hard to actually get enough in him - the floor had all it could handle, thank you. One day after blending the porridge up, I looked at the still-hot skillet on the stove from my husbands eggs, and mused about pouring my own breakfast into the pan. So I did. And it made a pancake. A pretty perfect, tasty, sprouted pancake that my baby could actually pick up and eat himself without supplying the hardwood with yet another coat of whole grain goodness. For the win. This got me pretty excited. Not only did I have a new and very popular meal for my wee one, but a new a very popular meal for myself. Ive been experimenting a lot for the last 9 months with this one and Im thrilled to say we have a rather fool-proof recipe on our hands, dear friends. Pancakes for everyone! And what is so revolutionary about them? These pancakes contain two ingredients. They are flour-free, sugar-free, gluten-free, and vegan.  They use soaked whole buckwheat and any other grain you have in your pantry; brown rice, quinoa, millet and amaranth are my favourites. Add-ins are welcome and sneaking some fruits, veg or superfoods into these is totally possible. Lastly, and my favourite aspect, is that you dont even get a bowl or spoon dirty in the process since you can soak the grains right in your blender, then pour the batter straight into the pan. Flour Power? I am trying my best to live a flour-free life. Why? Because even if I buy whole grain flour at the store, I dont really know how whole grain it actually is, how long its been since it was processed, and just how that went. If you consider foods three mortal enemies: heat, light and oxygen, flour seems like it may be on the losing end of this battle. Grinding grain inevitably exposes its insides to the three foes, so keeping grains whole right up until youre going to consume them is no doubt the best practice to avoid losing vitamins, minerals, and gaining serious un-desirables, such as oxidized fats. To remedy all of this, we can grind our own grain and use them right away. Soaking the whole grains first, then using them in a recipe such as this one, is the easiest method for most of us. We can also make our own flour, either in a dedicated grain mill (which can be expensive) or with something as simple as a coffee grinder. I also really love buying rolled oats (not quick-cooking or instant) and grinding them in my food processor to make flour. This is a really easy and inexpensive way to ensure Im getting a whole product, ground fresh and full of nutrients. If you are going to buy flour, make sure it has an expiry date (as all food should go bad at some point, eh?) and surprise! Keep it in the fridge. Thats right, all sealed up tight in a cool, dark place. If you are someone who does a lot of baking and goes through flour very quickly, no need to worry about this too much, but if youre a sporadic baker like me, keep the enemies at bay. I must be upfront and inform you that these are not like the familiar, light-n-fluffy American-style pancakes, or whisper-thin Eurpoean cr?pes. Because they are not made with white flour, or flour at all for that matter, they are substantial in taste and texture. On the grounds of their potential density, I like to make mine on the thin side, and relatively small. You can thin the batter out quite a lot if you do like cr?pes, but they will inevitably be chewier - a quality I quite like. Ive always been an enthusiastic pancake eater because they are the prefect blank canvas for all manner of healthy, tasty toppings. I like to crown these particular ones with homemade nut butter, fresh seasonal fruit, hemp seeds, coconut, and of course maple syrup, honey, or jam. As a bonus, I’ve included a quick recipe for luscious Ginger-Vanilla Cashew Cream. Since I posted a picture of it on Instagram, it would be almost cruel not to provide you with the ingredients and method, however simple it all is to make. What’s groovy about pairing this with the pancakes is that you’re already soaking grains for breakfast, so giving the nuts a bath before bed seems like no extra effort at all.     Print recipe     Revolutionary Pancakes Ingredients: 1 part buckwheat groats 1 part other gluten-free grain (quinoa, millet and amaranth all work well) about 2 parts water, as needed Optional additions: citrus zest, such as lemon or orange vanilla coconut sugar or maple syrup spices, such as cinnamon, cardamom, ginger, nutmeg, etc. fresh or frozen fruit (bananas are delicious) unsweetened desiccated coconut organic eggs tender greens, such as spinach protein powder Directions: 1. Soak buckwheat and other grain overnight in pure water with an acidic medium (such as apple cider vinegar or lemon juice, read more about that here). In the morning, drain and rinse well. 2. Place grains in a blender with water equal to the volume of grains used (if you used 1/­­2 cup buckwheat and 1/­­2 cup quinoa, use 1 cup water). Blend on highest setting until smooth, and add more water if needed. The consistency should be like pancake batter: fluid and pour-able but not thin and watery. Add any other elements youd like, but try to maintain the consistency - add more water if necessary. 3. Heat a large skillet or griddle with just a little bit of coconut oil or ghee. When hot, pour desired amount of batter onto the skillet, wait until bubbles form on the top and the batter becomes almost opaque, then flip. I recommend starting the first batch off in a really hot pan, then lowering the heat slightly to cook the rest. No need to add fat to the pan after the first round – once the pan is hot enough the pancakes should cook without the need for any additional oil. 4. Serve hot with desired toppings. Store leftovers in the fridge for up to three days. Freeze extras and reheat in a toaster oven before enjoying. Ginger Cashew Cream Makes about 1 cup /­­ 250ml Ingredients: 1 cup /­­ 140g raw, unsalted cashews 1 1/­­2 Tbsp. pure maple syrup 1 Tbsp. minced ginger 1/­­2 Tbsp. lemon juice 6 Tbsp. water seeds from 1/­­2 vanilla bean (optional, but delish!) Directions: 1. Place cashews in water and soak for at least 4 hours, up to 12. Drain and rinse. 2. Combine cashews with all other ingredients in a blender and blend on high until completely smooth. Taste and adjust sweetness to your liking. Store leftovers in tightly sealed container in the fridge for up to five days.   *   *    *    *    *    * One more exciting thing to mention is The Guardian’s magazine, Observer Food Monthly has published a story about the wave of healthy eating washing over the globe and the women who are at the forefront of this movement. The cover features The Hemsley Sisters, Ella Woodward, Anna Jones, and yours truly (a very dolled-up version, I might add). Read the article and get one of the spring recipes from my cookbook, here.

Rye Peanut Butter + Cacao Nib Banana Bread

April 20 2015 Veggie num num 

Rye Peanut Butter + Cacao Nib Banana Bread Banana bread comes in many forms and is one of those things thats easy to cook with basic ingredients and you can pretty much bet it will taste amazing. Ive shared a favourite vegan banana bread before and now I have another one for you! This Peanut Butter Banana Bread is moist, subtlety sweet and full of the goodness and deliciousness of rye and cacao. Ive made it three times already in the past month!! I adapted the recipe from one found in a Donna Hay magazine and thats the great thing about banana bread, its so easy to change up the different ingredients and a synch to make vegan. Using chia gel instead of an egg and nut butters instead of the usual yoghurt you get a seriously delicious and completely egg and dairy free result! Replace the peanut butter with almond butter if you wish and if you like your banana bread nice and sweet you can always add a little more sugar, although I truly think its sweet enough. Great as a family snack, lunch box filler or to serve up with a hot cup of tea with family and friends, I love this recipe and hope you will too. Rye Peanut Butter + Cacao Nib Banana Bread ~ Preparation time: 10 mins + around 1 hour to bake /­­/­­ makes 1 loaf ~ - 1 tsp chia seeds -  1/­­4 cup water - 1 1/­­2 cups rye flour - 1 tsp baking powder -  1/­­2 tsp bicarbonate of soda - 2 tsp ground cinnamon - 1/­­3 cup cacao nibs -  1/­­2 cup coconut sugar (or dark brown sugar) - 1 cup mashed ripe banana (around 2 large bananas) -  1/­­2 cup raw peanut butter (or raw almond butter) -  1/­­2 cup coconut oil (softened) -  1/­­2 cup maple syrup - 2 tsp vanilla bean paste - 1 banana extra for decoration Preheat the oven to 160°C/­­320°F Grease and line a 21cmx10cm (8 inch x 4 inch) loaf tin with baking paper. Combine the chia seeds with the water in a small bowl and set aside for around 5-10 minutes until a gel forms. Sift the flour into a large bowl and mix to combine with the baking powder, bicarbonate soda, cinnamon, cacao nibs and sugar. In a separate bowl mix to combine well the mashed banana, peanut butter, softened coconut oil, maple syrup, vanilla bean paste and prepared chia gel. Fold the banana mixture through the dry ingredients until combined. Transfer to the prepared loaf tin and top with slices of banana if desired. Place in the preheated oven and bake for around 1 hour - 1 hour 10 minutes. Check by testing with a skewer, poking it into the middle, if it comes out clean, your banana bread is ready. Cool in the tin for 10 minutes before transferring to a wire rack to cool completely or serve warm with extra maple syrup or jam. Will keep in a sealed container for a few days in your pantry or fridge. {this recipe was adapted from the Basic Banana Loaf found in Donna Hay Fresh + Light Magazine Issue 1} The post Rye Peanut Butter + Cacao Nib Banana Bread appeared first on Veggie num num.

Winter Rainbow Panzanella

March 16 2015 My New Roots 

Winter Rainbow Panzanella Dear colour. I miss you. Please come back soon. Your pal, Sarah B Ive joked before about the oh-so dark, single-toned, and super grey city Copenhagen becomes in the winter. After months upon months of this, I feel as if my eyes have turned into little slits, and only capable of seeing in black and white. Needing some kind of sign that I wasnt turning into a subterranean mammal, I cycled down to the central market of Copenhagen last week to find some inspiration in the form of light and colour. I was pretty shocked when I arrived to see a plethora of vibrant veggies, all lined up and waiting for me take them home. I guess Id gotten into such a routine with my shopping that I had failed to remember that winter does in fact offer a lot of brightly hued food, and that I am, undoubtedly, a human. Excited and hungry, I hurried home with a whack-load of produce and a plan brewing in my brain. Oh the colours! Oh the possibilities! Oh what a nerd I am! With some stale sourdough rye sitting on the counter and a knob of ginger in the fridge, a hearty, satisfying salad began to take shape in my mind, a rainbow swathe of vegetables stretched out before me like a beacon in an stubborn steel grey sky. Super Cool Kohlrabi Kohlrabi is a mysterious and intimidating vegetable, dont you agree? Ive gotten a lot of questions about this prehistoric looking creature, as many of you out there seem to be quite scared of even taking it home! Well fear not. Kohlrabi is not going to take off a finger or worse if you approach it with a knife. It is a rather gentle and yielding brassica, a cross between a cabbage and a turnip that can be enjoyed cooked or raw. Its pleasantly crisp texture is perfect julienned in salads, but its also a tender treat roasted in the oven in slices or batons. The flavour is somewhere near to broccoli but a tad milder and sweeter. I really like it in soups as well, blended up with white beans or chickpeas. The leaves are also edible and very delicious in salad or stir-fried with garlic like collards or Swiss chard. Key nutrients in kohlrabi include vitamin C, for fighting infection, vitamin E for preventing arterial plaque build-up, and a range of B-vitamins for combating stress. The potassium in kohlrabi helps the body maintain proper fluid balance, while the calcium manages the acid/­­alkaline balance of our blood. Other minerals in kohlrabi include iron, magnesium and zinc. When buying kohlrabi, look for bulbs that are firm, smooth and free of holes or cracks. Typically this part of the vegetable is pale green, but you can also find purple varieties like the one pictured above. The younger ones can be eaten with the skin on, but as their season (late fall to early spring) stretches, youll find peeling the more mature bulbs is a tastier choice. The leaves should be taut and unblemished. To prolong the kohlrabis shelf life, remove the leaves and wrap them in a damp towel, place them in a plastic bag in the fridge for up four days. The root bulb can be stored separately in the crisper as well, and will keep well for couple weeks. To the panzanella! Traditionally, this is a salad made with stale white bread and tomatoes, a popular dish in Tuscany. My version is a far, Nordic cry from the classic, but its a meal in itself and a very satisfying one at that, since there is just so. much. going. on. The key to building this dish, or any dish for that matter is layers and balance; flavours, textures and of course, colours. Taking into consideration that the base of this dish would be hearty winter greens I knew that I needed something creamy and yielding, like roast veggies, and something dense and crusty, like the Garlic Sourdough Rye Bread Croutons to contrast and compliment. From a flavour perspective, especially in salads, balancing tastes is very important for success. Because the roast vegetables are so sweet, its important to have an acidic hit to add brightness. I made some very tasty Ginger-Pickled Carrots in advance, but capers would also be a nice touch if you are pressed for time. The point is to step back and look at your dish as a whole, then adjust all the levels of salt, sugar, and acid as needed tipping the scales until everything is just right. And just a special note about these croutons, because they are so darn delish. I first came up with these in the good ol days when I was cooking at a very small café here in Copenhagen, inventing new dishes every day and being creative with what I had available. The odd time we had any leftover rye bread, I would make these garlic croutons, few of which actually made it onto any finished dishes because I would typically eat them all up before service with my kitchen mates. They are addictive. The kind of thing you wouldnt necessarily think of as a terrific little snack, but wow, are they ever hard to stop eating! There is a high amount of garlic-to-bread ratio, but because Danish rye is so rich and flavourful, youll need that amount of garlic to be heard. If youre using a lighter bread, a spelt loaf for instance, you can scale back just a touch unless you really love your garlic and/­­or not planning on making out with anyone for a couple days. This dish may seem component-heavy, but most of these elements can be made in advance so the whole thing comes together when youre ready. The only thing you need to do before serving in fact, is massaging the kale and kohlrabi leaves. Now excuse me as I dive face first into this bowl of rainbow ecstasy! Okay, good-byyyyyyeeee!     Print recipe     Winter Rainbow Panzanella Serves 4 Ingredients: 4 cups /­­ 100g shredded kale and kohlrabi leaves (or any hearty winter green) 1 Tbsp. cold-pressed olive oil 1 Tbsp. freshly squeezed lemon juice a couple pinches sea salt A variety of winter vegetables suitable for roasting. I chose: – sweet potato – golden & red beets – kohlrabi – parsnip – Brussels sprouts Other suggestions: – celeriac – butternut squash – purple potatoes – Jerusalem artichoke – cauliflower – broccoli – leeks Directions: 1. Preheat oven to 400°F/­­200°C. 2. Scrub veggies well, chop into similar sized pieces (no need to peel!) and place on a baking sheet with a few knobs of coconut oil or ghee. Place in the oven and when the oil has melted, remove pan from oven, toss to coat veggies and return to the middle rack. Bake for 25-35 minutes, depending on the size of your veggies. Remove from oven, season with salt and pepper, and a drizzle of olive oil. 3. While the veggies are roasting, prepare the kale and /­­or other greens. Wash and dry then well and chop into small pieces. Place in a large bowl and dress with olive oil, lemon juice and sea salt. Vigorously massage the oil and juice into the greens for two whole minutes until they are tender and dark green. Season to taste. 4. To assemble salad, Top the greens with the roasted veggies, add as many pickled carrots as you like, drizzle the dressing over and toss. Top with garlic croutons and serve. Overnight Ginger-Pickled Carrots Ingredients: 300g carrots 1 cup /­­ 250ml apple cider vinegar 1 cup /­­ 250ml water (or more if needed) 1 Tbsp. pure maple syrup 1/­­2 Tbsp. fine grain sea salt small knob of ginger (about 10g), peeled and sliced Directions: 1. Scrub carrots well. Using a vegetable peeler, slice the carrots lengthwise into long, thing ribbons. Place into a 1-quart /­­ 1 liter glass container. 2. In a measuring cup combine the vinegar, water, maple syrup, salt and ginger, and stir to dissolve the salt. Pour over the carrots and top up with more water as needed to cover them completely. Place in the fridge for 24 hours and enjoy the next day. Grainy Mustard Dressing Ingredients: 3 Tbsp. cold-pressed olive oil 1 Tbsp. apple cider vinegar 1 Tbsp. whole grain mustard 1 tsp. maple syrup generous pinch of sea salt Directions: 1. Whisk all ingredients together. Season to taste. Garlic Sourdough Rye Bread Croutons Ingredients: 2 cups /­­ 200g stale dark sourdough, cut into generous cubes (any bread here would work, but make a healthy choice) 1 Tbsp. coconut oil or ghee (ghee is definitely the tastiest) 2 fat cloves garlic, finely minced or grated on a microplane a couple pinches flaky sea salt Directions: 1. Melt oil in a small saucepan over low heat. When it is melted, grate in the garlic and stir to combine. Cook just until the garlic starts to simmer, immediately remove from heat and let cool slightly. Preheat oven to 400°F/­­200°C. 2. Cut bread into generous cubes and place in a medium sized bowl. Pour the garlic oil over the top and toss to coat, using your hands to squish the oil into the bread. Spread out bread cubes on a cookie sheet, sprinkle with salt and place in the oven. Toast for 10-15 minutes, tossing a couple times during cooking. Croutons are ready when they are crisp and golden around the edges. Once cool, store leftovers in an airtight container for up to three days. *   *   *   *   *   * Hey guys! I have some very exciting news...Im going on tour with my cookbook! Although we are still working out some of the hard details, I wanted to let you know when and where Ill be so you can make a note of it. It would be so rad to meet you, and I hope that you can come out and celebrate! I will update this page and post the events on my Events page and Facebook as they are finalized. Looking forward to it, more than you know! TORONTO April 9-14 VANCOUVER April 15-17 LOS ANGELES April 18 + 19 NEW YORK April 22 + 23 I hope that everyone who has pre-ordered the book is enjoying the Bonus Pack of recipes! Thanks for all of your very positive feedback so far. There is still time to get yours if you’re interested…click here!

Curried Carrot Cream + 100 Best Juices, Smoothies and Healthy Snacks Giveaway

January 11 2015 Veggie num num 

We love smoothies and fresh juices round here. There’s hardly a day goes by when the blender isn’t out to whip up a breakfast shake or afternoon smoothie. I find it’s a great way to get a good variety of different fresh ingredients and nutritious foods into the family diet. Plus it’s fun to experiment with our 3 year old and come up with new favourite combinations. For us it’s been a great way to get her trying new and unfamiliar ingredients while having lots of fun with food at the same time. Ive been a fan of Emily Von Euw and her blog This Rawsome Vegan Life for some time, so when a copy of Emilys new book arrived on our doorstep, we jumped for joy! With so many clever, nourishing, delicious and completely vegan recipes to choose from – we’re in some kind of juice and smoothie heaven!! 100 Best Juices, Smoothies and Healthy Snacks is one of those cookbooks that no matter where you open the page, you want to eat (or drink) straight away, what’s staring back at you. The photos are gorgeous and pop off the page with their vibrant colour. The recipes are truly inspiring with so many delicious and beautiful ways of enjoying a huge variety of healthy and invigorating ingredients. This book could change your life or at the very least make it a whole lot tastier!! Not just all fruit smoothies and juice combinations, the book covers a whole range of healthy ideas. It has a beautiful chapter on mylks (non-dairy milk) and mylkshakes. A yummy chapter on Energy Bars & Healthy Snacks packed with easy, healthy and inspiring recipes and the one that caught my eye the most, a chapter on Savoury Smoothies! Being a soup addict and smoothie lover, I couldn’t resist the look of all the fresh, nourishing and inventive recipes and am lucky enough to be able to share one with you today! Below is a beautiful recipe adapted from Emilys book for Curried Carrot Cream. A simple, nourishing and tasty savoury smoothie thats really just like a simple soup. I added fresh turmeric and lots of lime juice to give it an extra kick of fresh flavour and served it cold because, well, its Summer! If that ideas doesn’t sit well with you, serve it as Emily does at room temperature. Delicious, either way. You can find the real thing along with so many other super recipes in her book 100 Best Juices, Smoothies and Healthy Snacks available where all good books are sold or enter the giveaway below!! And be sure to check out her super inspiring blog for loads of healthy vegan goodness. CURRIED CARROT CREAM adapted from 100 Best Juices, Smoothies and Healthy Snacks by Emily von Euw /­­/­­ printed with permission of Page St. Publishing - 5 large carrots - 1 onion - 3 garlic cloves - 4 cups vegetable broth - around 1 tsp curry powder - around 1-2 tsp fresh turmeric, grated - 1-2 limes, juice - Salt flakes & cracked pepper - 1 cup ice (optional) - Parsley leaves for garnish Wash, peel and chop the carrots, onion and garlic and put them in a pot with the vegetable broth. Bring to the boil and then reduce to simmer for around 5-10 minutes until carrots are soft. Remove from the heat and allow to cool before adding to the blender. Blend the carrots and broth adding curry powder, turmeric, lime juice and salt and pepper to taste. If serving cold throw in the ice. Process everything until smooth and creamy. Serve topped with extra cracked pepper, sprigs of parsley and extra lime. GIVEAWAY DETAILS Ive got one copy of Emilys Book 100 Best Juices, Smoothie and Healthy Snacks up for grabs. Simply leave a comment below telling me what your favourite smoothie or juice combination is and youll go in the drawn to win yourself a copy of this gorgeous book. Unfortunately the giveaway is only open to US and Canada residence, SORRY! Entrys close midnight AEST 18th January 2015, the winner will be drawn at random and announced on January 19th 2015. GIVEAWAY NOW CLOSED {I received a copy of the book to review, all opinions and views are absolutely my own.} The post Curried Carrot Cream + 100 Best Juices, Smoothies and Healthy Snacks Giveaway appeared first on Veggie num num.

Orange, Pumpkin Quinoa w/ Pomegranate & Candied Walnuts + the first Going Veggie Giveaway

December 8 2014 Veggie num num 

Its the festive season so here on Veggie num num Im celebrating with this beautiful vegan Christmas inspired recipe plus offering a chance for you and someone you love to win a copy of my new book Going Veggie! This time of year is always filled with a little sense of magic, anticipation and joy for me and I cant wait to travel home this year to celebrate a big family Christmas. With my side of the family all in the one place for the first time in forever!! Weve been excitedly discussing the food for our Christmas day lunch and pouring over recipes for different vegetarian dishes, crunchy salads and I cant wait for the decadent desserts whipped up by my talented sister. Did I mention I seriously cannot wait!! This vegetarian Christmas recipe is a recreation of a tasty pumpkin quinoa recipe I shared way back in 2010 and Ive wanted to update for a long time. With the sweet flavours of orange and cinnamon it makes a lovely fragrant pumpkin quinoa dish full of the tang of pomegranate. The candied walnuts take this vegetarian dish to something extra special and the flavours are really perfect to serve alongside traditional Christmas fare. Hearty enough to serve as a main dish it also works beautifully as a side. Christmas is a little more special this year with the release of my first cookbook just around the corner. Going Veggie is available from December the 30th - just in time for all your New Year healthy veggie inspiration! Check here for pre-order details. If youd like the chance to win yourself and someone you love a copy, head over to vegggienumnums instagram profile follow @veggienumnum repost the competition image, tag with #veggienumnum #goingveggiegiveaway and dont forget to tag a friend for their chance to win too. Entry’s close midnight AEST 23 December 2014 and winners drawn at random, will be announced on December the 24th. Giveaway Now Closed! For those of you without Instagram Ill be running a competition here on the blog next week for your chance to win also. Orange, Pumpkin, Quinoa w/­­ Pomegranate & Candied Walnuts + the first Going Veggie Giveaway Preparation time: 40mins /­­/­­ Serves 8 as a side - 1 cup quinoa - 1 1/­­2 cups water - 2 oranges - 1 kg (2 pound) piece of pumpkin, diced into 1cm cubes - 1 cup chickpeas (cooked or tinned) -  1/­­2 red onion, cut into wedges - 1 bulb garlic, sliced in half lengthways - 1 tsp paprika - 1 tsp ground cumin -  1/­­2 tsp ground cinnamon - 3 tbs olive oil - 2 cups salad rocket or baby kale - 1 pomegranate, seeds - small handful of fresh mint Candied Walnuts -  3/­­4 cup raw walnuts, roughly chopped - 1 1/­­2 olive oil - 1 tbs pomegranate molasses - 1 tbs maple syrup - pinch of salt flakes Pomegranate + Orange Dressing - 6 tbs olive oil - 1 tbs pomegranate molasses - 2 wedges of the roasted orange Preheat the oven to 200°C/­­392°F Place the quinoa, water and juice of 1 orange (approx. 1/­­2 cup) in a medium sized pot and bring to the boil. Turn down the heat to low and gently simmer with the lid on for 10 minutes. Remove from the heat and set-aside for a further 8 minutes. Keep warm. Cut the second orange into 8 wedges. Reserving two wedges slice the remaining 6 into 1cm (1/­­4 inch) thick triangles. Throw the chopped pumpkin, chickpeas, pieces and two wedges of orange into the oven tray with the onion wedges and the two halves of the garlic bulb. Sprinkle over the spices and drizzle over the olive oil. Use your hands to toss and coat everything well with the oil and spices. Place in the oven and cook for 20-25 minutes until pumpkin is tender. Remove from oven and set aside to cool slightly. Meanwhile candy the walnuts by adding all the ingredients to a good heavy-based saucepan. Bring to a gentle simmer over a low heat and stir frequently for around five minutes until the mixture becomes sticky and toffee like. Spoon out the walnuts and arrange in a single layer on baking paper. Allow to cool. Once the vegetables are cool enough to just handle. Take out the onion wedges and garlic bulb and discard. Remove the two wedges of orange and squeeze the juice from these into a screw top jar with the remaining dressing ingredients. Season with salt and pepper and shake to combine. In a large bowl combine the warm prepared quinoa with the roasted ingredients and the rocket (or kale) leaves. Toss quickly to combine and then transfer to a large warm serving platter. Scatter over the candied walnuts, pomegranate seeds and fresh mint leaves. Just before serving pour over the prepared dressing. The post Orange, Pumpkin Quinoa w/­­ Pomegranate & Candied Walnuts + the first Going Veggie Giveaway appeared first on Veggie num num.

Spring Vegetable Stir Fry w/ Chilli Ginger Chia Jam

October 24 2014 Veggie num num 

This is a recipe thats been sitting in the back of my head and on my to do list for ages! With a trip to the local markets over the weekend I was spurred into action and armed with a basket of crunchy and colourful goodies, I knew it was time to throw a vegetable stir fry together. Its basically a super simple vegetable stir fry recipe thats made a little more awesome by the addition of a homemade chilli, ginger chia jam. I used chia seeds to make a jam with far less sugar than your typical store brought sweet chilli sauce and Im so happy with how it all came together! I could seriously eat bowl after bowl of this healthy, invigorating vegetable stir fry. Packed with a rainbow of vegetables and lots of fresh ginger this simple stir fry is a truly nourishing dinner. Use your favourite in season veg and if you like your chilli sauce hot, add a few birds-eye chillies to give it an extra kick. I served this healthy vegetarian recipe with soba noodles because basically, I love any excuse to eat soba. You could serve it with brown rice, ramen noodles or really any rice or noodle variety you prefer. The Chilli, Ginger Chia Jam should keep well in a jar in your fridge for a few weeks or more. The recipe makes enough for three or four stir-fries or try serving it as you would sweet chilli sauce in any of your favourite dishes. CHILLI GINGER CHIA JAM Preparation time: 35minutes /­­/­­ Makes around 2 cups || note: add 2 or 3 birds -eye chillies if you like it hot! || - 200g (7 oz) long red chillies - good thumb sized piece of fresh ginger - 2 garlic cloves, peeled - 1/­­3 cup coconut sugar (or raw brown sugar) - 2 cups apple cider vinegar (or rice wine vinegar) - 3 tbs chia seeds - 1 1/­­2 tbs miso paste Top and roughly slice the chillies. Roughly chop the ginger. Thrown the chillies, ginger and peeled garlic cloves into a food processor and pulse until finely diced. Set aside. In a medium sized heavy based saucepan heat the sugar and vinegar over a low heat for a few minutes until the sugar is completely dissolved. Add the chilli, ginger and garlic mixture, plus the chia seeds and increase the heat to around medium, bringing everything to a gentle simmer. Simmer, gently, uncover for around 20 minutes until the jam is thick. Add the miso paste and stir through until dissolved. Simmer for around 3 more minutes and then transfer while still hot to a sterilized jar. The Chilli, Ginger Chia Jam should keep well for a few weeks or more in your fridge. {adapted from a recipe found on SBS Food} SPRING VEGETABLE STIR FRY w CHILLI GINGER CHIA JAM + SOBA Preparation time: 25minutes (+ preparation time for the chilli jam) /­­/­­ Serves 4 || note: you can omit the fresh ginger here if you dont love it like crazy like I do. Use any seasonal veg you like and switch out the sweet basil for Thai basil if you prefer. Peanuts or cashew would be good too, instead of the almonds and you could use your favourite rice or noodles in place of the soba. || - small thumb sized piece of ginger - 150g (5oz) spring carrots - 150g (5 oz) yellow string beans - 4 small radishes (approx. 50g/­­2oz) - 1 small red capsicum/­­bell pepper (approx.150g/­­5 oz) - 70g (2 1/­­2 oz) snow peas - 3 spring onions - 1 tbs cold pressed coconut oil -  3/­­4 cup of Chilli, Ginger Chia Jam (as prepared above) - 1 tbs miso paste - 1 tbs tamari (more or less to taste) - good handful of sweet basil + extra to serve -  1/­­4 cup flaked almonds - 180g (6 oz) soba noodles, prepared to packet instructions Slice the piece of ginger into thin strips. Set aside. Scrub the carrots and slice them in half lengthways. Top and tail the yellow beans, thinly slice the radishes and slice the capsicum into strips. Set aside in a separate bowl. Top the snow peas and slice in half, diagonally. Using the white part only, slice the spring onions diagonally also. Set aside in a separate bowl. In a small saucepan or frying pan dry roast the flaked almonds until lightly brown and crisp, set aside. Heat the coconut oil in a wok or good-sized frying pan. When hot add the ginger and toss over a medium/­­high heat for a minute before adding the prepared carrots, yellow beans, radishes and capsicum. Toss vigorously for around 3-4 minutes. Add the chilli, ginger jam, miso and tamari to taste, toss to combine well before adding the prepared snow peas and spring onions. Toss for just a minute then remove from the heat and toss through the torn basil leaves. Check seasoning and adjust with tamari if needed. Pile the stir-fried veg onto a serving platter, scatter over the toasted flaked almonds and extra torn basil leaves before serving immediately accompanied with the prepared soba noodles. Alternatively you can toss your noodles through the stir fry before serving. The post Spring Vegetable Stir Fry w/­­ Chilli Ginger Chia Jam appeared first on Veggie num num.

Cinnamon Crunch Cereal and Hemp Milk

August 14 2017 My New Roots 

Cinnamon Crunch Cereal and Hemp Milk It is easier to change a man’s religion than to change his diet. – Margaret Mead Yup. Pretty much. This entire shift began when I had a particularly gnarly couple of months with manic mood swings that rivaled my adolescence, acne flare-ups, bloating, low energy, night sweats, and all-round malaise. Knowing what I know, I looked at my diet first to see what could be adjusted. Everything was organic, whole, plant-based and totally healthy by most peoples standards. But it just wasnt working anymore. I knew something had to give. Delving in deeper, a typical day for me was a whole-grain porridge in the morning, topped with all kinds of seasonal fruit, homemade granola etc. Lunch was a couple slices of organic sourdough rye bread from the local bakery, with homemade hummus, avocado, sprouts etc. Dinner was often a mixed bowl, the base of which was brown rice, quinoa, millet or buckwheat covered in a rainbow of vegetables, homemade pickles, superfood-loaded sauce, and fresh herbs. I wasnt eating sugar, drinking coffee, I was keeping up with my exercise and sleeping well. So what was the problem? In this case, I had a feeling it was a big ol grain overload. The idea of cutting back on my morning oats, bread, and grain bowls was literally devastating to me. I cried. On multiple occasions, just talking about giving up muffins made me weep, and I felt like there was just no way I could make even more changes, or think about my diet even more than I already did. I have had two serious experiences with orthorexia in my life. For those of you who dont know what orthorexia is, it is defined as an obsession with healthy eating. It is considered an eating disorder, and one that is becoming more prevalent in Western culture as healthy eating becomes increasingly trendy. The first bout happened the year I moved out of the house to study at university. While many of my friends were bingeing on junk food and beer, I swung in the opposite direction entirely and took advantage of the incredible meal program that was offered at school, and fueled myself with enormous salads, delicious sandwiches and wraps, veggie-heavy soups and stews, and protein-rich smoothies. I also signed up for the free fitness classes at the university gym, got hooked on kickboxing, step aerobics, boot camp drills, and the weight literally fell off me. I lost about 25 pounds that year, and for the first time in my life I felt like I was in control of the way I looked. The sudden attention from guys – which I had never had before – further stoked the fires for my desire to be even thinner, even though my initial motivation to eat this way stemmed from a desire to be healthy. As my attitude towards food morphed from friend to enemy, I flirted with a full-on eating disorder at this point, playing games with myself to see how long I could go without eating, how many exercise classes I could fit in between classes and study groups, how long I could make my bean salad from lunch last (too long!). Eventually my energy levels dropped to the point where I had a very hard time getting out of bed in the morning and I couldnt concentrate well in school. I realized that I had taken things too far and started eating in a more balanced way again. I put the experience behind me without giving it too much thought. The second time this resurfaced was, ironically, while studying holistic nutrition. While I was learning all about foods and how my body worked, I became almost afraid to eat, toxifying my body, or poisoning it with sugar, gluten, dairy and the rest. I became obsessed with detoxing and subsisted only on clean foods; mostly vegetables. I was stressed, my hair started falling out, my acne came back and my energy hit an all-time low. Despite my obvious physical misery, I somehow felt validated since I wasnt putting anything bad in my body. Eating as healthy as possible became obsessive for me and my classmates, and wed all proudly bring our lunches to school, subtly scrutinizing each others Tupperware contents. Again, food had lost its pleasure, its joy, and had become something that I saw as more of an enemy than a friend. And that really scared me. After graduating, I finally got a grip, and once again slowly re-established a healthy relationship to what I was eating. It is for these reasons that food is such a tender subject for me, and changing my diet dangerous territory. I spent so many years struggling to achieve a positive connection with food, and when I finally got there and it felt like such a relief. The prospect of having to go back to that place of thinking about food more than I already did felt unsafe for me, and slipping back into an obsessive place felt like an inevitability. Meanwhile, the negative self-talk voices were loud and overpowering, telling me how I was fat, flabby, weak, old - things that I KNEW werent true. But thats the sad thing about internal monologues, they dont need to make sense to play like broken records in our minds all day every day. Its enough to drive a person insane. The cruel voices coupled with my extreme fear of reverting back to my old thought patterns and eating habits absolutely terrified me. I felt like I had hit a wall of hopelessness. And all I wanted to do to feel better was to eat a piece of eff-ing bread. The reason I suspected the grain thing was because of the unique relationship that blood sugar has to our hormones. If were consuming carbohydrates at a faster rate than our bodies are utilizing them for energy, that extra glucose gets stored in the fat cells of the liver, which decreases its ability to breakdown excess estrogen, and allowing it to hang around in our systems longer than it should. This excess circulating estrogen causes a whole host of symptoms, including, you guessed it: mood swings, bloating, sluggish metabolism, tender breasts, fatigue, foggy thinking, PMS, and many more less-than-desirable issues. Now, these things can be exacerbated by stress (shocker), inadequate fat and protein intake, and environmental factors, all of which I was likely suffering from. I set out by making a plan, since I know how hard it is to make positive changes without preparation. Instead of focusing on the all the things I wanted to reduce or eliminate, I focused on the foods I could have, foods higher in fat and protein, since I knew that those things would naturally elbow out the things I would normally fall back on (Im looking at you, banana bread). I made a list that I could refer to when I was grocery shopping for ingredients. I cooked and froze things. I stocked the fridge and pantry. I was ready. Within the first few days I already noticed a difference: my energy was incredibly stable, my emotions were in check, the bloating in my stomach dissipated, and I just felt good. As the days rolled on my compulsive urges to down half a dozen muffins subsided, and it was like I could clearly see that what I had actually been battling was blood sugar issues - not just too many grains or carbohydrates. It became clear that I had been taking my bod on a wild rollercoaster of high and low blood sugar for years, which had in turn been tossing my hormones around like a pair of sneakers in a washing machine. Stabilizing blood sugar is the first step in managing your endocrines system ability to do its job properly. I realized that if I was going to eat grains (or any carbohydrate-heavy food), I had to eat them in smaller amounts, balance them out thoughtfully with enough fat and protein, and make sure that I was actually using that energy instead of letting it sit around in my body. So far, things have been going incredibly well, and I am so darn proud of myself for not only identifying the issue, but actually doing something about it. We are fluid beings with needs that evolve and change over time. Our diets need to reflect that, which is why its imperative to listen to our bodies and be advocates for our own health. No one knows your body better than you, and once you quiet all the noise out there telling you how to eat in black-and-white terms, youll be able to hear yourself, without judgement, and choose the way of eating that is just right for you, right now. It may be different tomorrow, and that is okay too. In sharing this all with you, I am trying to set an example, because you too have this intuition that is telling you just what you need to eat and do right now. Its actually fun to be connected to yourself, your unique rhythms and needs. Learning about how you operate and designing a plan that caters to your exceptional self means that you can celebrate, instead of berate your body the whole month through, and experience pleasure in every stage of our cycle. I promise. This is undoubtedly a huge topic, and one that I plan on chipping away at over the next few blog posts. Some things I want to reiterate here are, that I do not believe that grains or carbohydrates are bad. No natural food group should be vilified, just as no macronutrient should be either. If youre thinking about giving up carbs, Id advise you not to. Glucose, the sugar found in carbohydrates is your brains primary fuel source, and when consumed responsibly, carbs will help you on your wellness journey, not hinder you. I still stand behind each and every one of the recipes that I have created for this blog, the app, and both of my cookbooks, and I believe that they are appropriate for many people to enjoy. However at this stage of my life, some of the recipes do not serve my needs any longer, and Ive had to make small changes to them, or put them on the shelf for another time. Im okay with that. Whew! Now for some notes on the recipe. The base recipe for my Cinnamon Toast Crunch-inspired cereal is grain-free, but it does rely on almond flour, which can be expensive. If you can tolerate pseudo-grains, feel free to top up the base with buckwheat flour. This will bulk up the cereal considerably so youll have more for less money. This cereal is r-i-c-h. You really only need a small amount to fuel you in the morning - not like the bottomless bowls of that were used to consuming in the morning without every really feeling satisfied, ya know what I mean? And paired with a luscious liquid like my Super Creamy Hemp Milk will keep you full for even longer, help stabilize your blood sugar, not to mention flood your bod with the delicate nutrients and powerful enzymes that store-bought, plant-based milk is missing. This recipe is dead simple and pretty much like cream – I shouldnt even call it milk, since its so rich and thick. And since were thinking outside the cereal box here, dont stop at breakfast...this milk is amazing in coffee and tea, in raw treats and baked goods, soup, smoothies, ice cream and popsicles. Youre gonna love it! I made the cereal the first time with just almond flour and a full half-cup of applesauce. It was definitely delicious, but I loved it just as much when I cut this amount in half. If you dont want all the sweetness, use just 1/­­4 cup /­­ 60ml of applesauce instead of the full amount. If youre using buckwheat flour, you will need the full amount of the applesauces moisture to bind it all together. I havent tried a version without the coconut sugar, so if youre not into that stuff feel free to play with the recipe on your own.     Print recipe     Grain-free /­­ Gluten-free Cinnamon Crunch Cereal Makes 5-7 servings Ingredients: 1/­­2 cup ground flax seeds /­­ 50g 1 1/­­2 cups /­­ 150g blanched almond flour 1 1/­­2 Tbsp. cinnamon 1/­­4 tsp. fine sea salt 1/­­4 cup /­­ 35g coconut sugar 1/­­4 cup /­­ 60ml - 1/­­2 cup /­­ 125ml applesauce ( 1/­­2 cup /­­ 125ml if using buckwheat flour) 1 Tbsp. coconut oil, melted optional: 1/­­2 cup /­­ 85g buckwheat flour Directions: 1. Preheat oven to 325°F/­­160°C. 2. Combine the ground flax seeds, almond flour, cinnamon, salt, and sugar in a large mixing bowl. Stir well. Then add the desired amount of applesauce and coconut oil, and stir to fully incorporate (you made need to use your hands if it gets too dry). Gather dough into a rough ball. 3. Place dough ball on a sheet of baking paper with another sheet on top. Using a rolling pin, roll the dough as evenly as possible, about 2mm thickness (not quite paper thin). If youre using buckwheat flour, youll need to separate the dough into two batches to achieve this. Remove top sheet of baking paper, and using a paring knife, score the dough into small squares of your desired size (mine were about 1.5cm /­­ .5 square). 4. Place in the oven to bake for about approximately 25 minutes until turning golden around the edges, then turn the oven off and let the cereal sit in there until cool (this will help dry it out and make them extra crisp). 5. Once the cereal is completely cool, break up the pieces into squares and place in an airtight glass container. Store for up to one month at room temperature. Super Creamy Hemp Milk Makes 1 liter /­­ 1 quart Ingredients: scant 4 cups /­­ 1 liter water 3/­­4 cup hulled hemp seeds /­­ hemp hearts Totally optional add-ins: sweetener (stevia, dates, honey, maple syrup...) vanilla sea salt raw cacao powder Directions: 1. Place all ingredients in the blender and blend on high until smooth (this make take a couple minutes). 2. Pour directly into a sterilized bottle and store in the fridge for up to 5 days. Initially, I was really afraid to come out about any of this stuff - the changes my diet is undergoing, the orthorexia, the internal voices! But I know in my gut that if Im going through it, someone else out there is too. And the reason I wanted to start My New Roots in the first place was to create a safe space for everyone to share and support each other on our health journeys, so I have to be as transparent and honest as I feel I can be to set that example. I want to say a huge heartfelt thank-you to all of you who have stood by me all of these years and continue to do so. It feels pretty amazing to have you, and to be getting better all together. In light and gratitude, Sarah B.   ***** Also… There’s one spot left for the upcoming retreat in Ibiza, click here to join me for a week of total inspiration and rejuvenation! The post Cinnamon Crunch Cereal and Hemp Milk appeared first on My New Roots.

A Summer of Ice Cream

September 3 2016 Golubka Kitchen 

A Summer of Ice Cream Somehow, we’ve reached the weekend that is considered by many to be the last hurrah of summer. It always goes by in a blink, and every year, the blink seems like the fastest one yet. Though very sentimental, I also can’t help but feel some excitement toward the cooler temperatures, fall produce and general coziness to come. At the beginning of this summer, we gave ourselves a challenge to come up with a new ice cream to post here every Sunday. We are happy to have fulfilled the plan, and the result consists of twelve original ice cream recipes that we are very proud of (+1 recipe from an author we love). Sometimes, I really love setting difficult-but-realistic goals for myself that I know will make me grow, whether personally or professionally – this one made me grow in both ways. Some weeks, it was definitely challenging to think up yet another frozen treat, but mostly, it was very rewarding and quite fun. I generally find myself having a more lighthearted approach, when it comes to ice cream recipe development, as opposed to the more serious savory recipes. The abundance of summer produce made the process of coming up with new flavors quite fluid, and I worked with what was available. Below, a round up of our summer of ice cream. It’s neat to see it all lined up chronologically, starting with rhubarb in the early summer, followed by strawberries, peaches, very light sorbets for the hottest of days, tropical milkshakes, and my youngest daughter’s birthday cake. We are currently brainstorming ideas for a similar weekend series to run during the colder months of the year, and would love to hear from you on what kind of recipes you’d like to see (snacks? sandwiches? soups? It doesn’t have to start with an S!). Have a lovely weekend :) Rose and Rhubarb Frozen Yogurt – Frozen yogurt is one of the easiest frozen treats to make, especially if you have an ice cream maker. All it takes is some good yogurt, whatever secondary ingredients you choose for flavor, and a quick whirl in the machine. Ive always found rose flavor to be very invigorating, and combined with the subtle tartness of the rhubarb and creamy tanginess of the yogurt, this is dessert and aromatherapy all in one bowl. Emma’s Strawberry Thai Basil Sorbet – Aside from eating them just as they are, nothing showcases seasonal fresh berries more than homemade sorbet. This one is from Emmas beautiful cookbook, My Darling Lemon Thyme - Recipes from My Real Food Kitchen. One of the things I adore about Emmas cooking style is her love of fresh herbs. Just like her, I often include herbs in sweet dishes, its a little trick to turn many ordinary desserts into a completely unique and memorable treat. The inclusion of Thai basil in this recipe is genius and makes this creamy sorbet even more refreshing, aromatic and summery. Its also hard to believe that this intense crimson colour comes just from strawberries - a real show stopper. Lavender Ice Cream with Chocolate Tahini Bits – My go-to vegan lavender ice cream recipe with the addition of rich and decadent chocolate-tahini bits. It has a creamy, luxurious texture, which combines so well with the refreshing flavors of lavender and chewy, bittersweet pieces of chocolate. Chamomile Honey-Lemon Ice Cream – Chamomile, honey and lemon are flavors that seem to have been made for one another. In this ice cream, they unite into a subtle taste that I can only describe as soothing, steadying and balancing. Theres that unmistakably floral quality from the chamomile, sweetness from the honey, a sour citrus note from the lemon, all combined in a cooling and smooth ice cream. Green Smoothie Pops – A green smoothie on a stick that can be easily eaten for breakfast on a very hot day, or as an extra nutritious dessert, on any day. Papaya Lime Sundae – Papaya always pairs amazingly well with lime - both are tropical in flavor, and lime gives creamy and mild papaya just the right hint of brightness and zing. Presented here as a very refreshing version of a sundae, with delicious and healthful add-ins - desiccated coconut, cacao nibs (which we sprinkle on everything sweet in this house), and a drizzle of Lady Date pure date syrup. Pi?a Colada Milkshake – A recreation of my favorite beachside cocktail in non-alcoholic, vegan milkshake form. Peach, Honey and Thyme Lemonade Popsicles – These lemonade popsicles, with a bit of zing from ginger, have been in my beat-the-heat arsenal for many summers now - a dessert for the toastiest of days, requiring minimal effort. The lemonade can also be had in its original, un-frozen state, and is an incredibly refreshing, summery drink. Tahini Ice Cream Bars with Miso and Caramel and Chocolate – These vegan tahini ice cream bars, covered with a generous drizzle of miso caramel and chocolate, very distantly remind me of Snickers ice cream bars, which I used to love, but these particular ones are much more healthful and interesting in flavor. Superfood ‘Cherry Garcia’ Pops with a Chocolate Core –  A recreation of my favorite Ben & Jerrys ice cream flavor, made vegan and nutritious with the addition of a few energizing superfoods, and complete with a decadent chocolate core. Mint and Chocolate Milkshake with Aquafaba Whipped Cream – A classic ice cream flavor in milkshake form. Its creamy, with little hard specs of cacao nibs, invigorating with the addition of fresh mint, and topped with a chickpea-based vegan whipped cream. Pistachio and Raspberry Fields Ice Cream Cake – Paloma’s birthday cake, named for her obsession with the Beatles. Pistachio and raspberry complement each other perfectly here, the pistachio flavor being nutty and earthy, while the raspberry becomes its perfect, juicy and fruity pair. The cacao buckwheat crust adds just the right hint of chocolate and crunch to the mix. Berry Creamsicles with White Chocolate Drizzle – These beauties are a breeze to make, requiring no ice cream maker, and are colored lilac with all of summers sweetest, sun-ripened berries. The white chocolate drizzle, made with cacao butter and cashews, adds a nice, extra bit of texture to the creamy berry base, but the creamsicles are great on their own as well, in case you dont want to bother with the drizzle. The post A Summer of Ice Cream appeared first on Golubka Kitchen.

Roasted Carrot Falafel Pita Pockets w/ Creamy Harissa Sauce

June 1 2016 Veggie num num 

So, its been a loooong time with very few new recipes here on Veggie num num and I apologies for that! Still, with the site update, its been great to hear from so many of you who still use this little space regularly and keep coming back for your favourite veg food recipes. Big veggie hugs to all of you for your continued support and love!! As our little man approaches one Im finding more freedom and space to get stuck into a few projects and Veggie num num is somewhere near the top of that list. New vegetarian recipes here we come!! To kick it off Ive got another favourite healthy vegan recipe from my vegetarian cook book. These roasted carrot falafel pockets are everything I love about healthy vegan food. Plus they are great to serve up to little kids (just use a mild curry powder and replace the harrisa with tomato paste). Carrots are the star of this healthy vegan recipe and for good reason. Theyre cheap, typically available all year round and packed with a great nutritional profile (think anti-oxidant and nutrient rich). In our house we go through a bag nearly every week. Great in a pita pocket, these tasty carrot falafel, are also great in a turkish bun or if you prefer, serve them up in a lettuce wrap for a super veggie powered meal. Roasted Carrot Falafel Pita Pockets w/­­ Creamy Harissa Sauce Preparation time: 45mins /­­/­­ Serves 4 Carrot Falafels - 2 large carrots, sliced into thick rounds (approx. 1 1/­­2 cups) -  1/­­2 red onion, peeled and cut into two wedges - 1 tbs olive oil - 1 tsp cumin seeds -  1/­­2 tsp smoked paprika -  1/­­2 tsp good quality curry powder (use a mild one if you’re making these for kids) - 1 1/­­2 tbs rolled rye (or oats) - 1 tbs sunflower seeds - 1 cup fresh coriander  (cilantro), roughly chopped - 1 cup flat leaf parsley, roughly chopped - 1 1/­­2 cups cooked or tinned chickpeas, rinsed well -  1/­­2 cup  sultanas (raisins) - sunflower or rice bran oil for frying Creamy Harissa Sauce -  3/­­4 cup silken tofu - 1 lemon, juice - 1 tbs olive oil - 1-2 tsp harissa (to taste) (or use tomato paste for a mild, kid friendly version) -  1/­­4 tsp maple syrup for the pita pockets - 1-2 tbs sunflower oil - 4 wholemeal pocket or pita breads, warmed in a low oven - sliced cucumber - grated carrot - snow pea sprouts Preheat the oven to 390F (200C). Throw the chopped carrot and wedges of onion into a baking tray. Drizzle with the olive oil, sprinkle over the spices along with salt flakes and cracked pepper to taste and then toss to coat well. Place in the hot oven for 25-30 minutes until carrot is golden and tender. Remove from the oven and allow to cool. Meanwhile, in a food processor, process the rolled rye and sunflower seeds to form a coarse flour. Add the fresh herbs and process for a few seconds until finely chopped. Add the chickpeas, sultanas, roasted carrot and onions, along with all the oil and spices in the bottom of the roasting pan, to the other ingredients in the food processor. Using the pulse setting, pulse the ingredients until they just start to come together. Be sure not to over process the ingredients - you want to keep some texture and not end up with a mixture that resembles hummus. Using clean hands form a large tablespoon of falafel mixture into a ball and then flatten slightly into a small round patty. Repeat with the remaining mixture (the falafels can be made ahead of time and stored, covered in the refrigerator). Prepare the creamy harissa sauce by blending all the ingredients together, either using a stick blender or in a small food processor, until smooth. Set aside. To fry the falafel, heat a small amount of sunflower or rice bran oil in a heavy-based frying or grill pan. Alternatively you can fry the patties on a barbeque grill. Working in small batches, fry the falafels over a medium/­­high heat, turning once golden on one side to cook on the other. Remove from the pan, place on absorbent paper and keep warm while you cook the remainder. Serve the falafel immediately, piled into the warm pita pockets with lots of sprouts, cucumber, grated carrot and a good drizzle of the creamy harissa sauce. The post Roasted Carrot Falafel Pita Pockets w/­­ Creamy Harissa Sauce appeared first on Veggie num num.

5 Ways to Avoid Weight Gain While Traveling

January 25 2016 Vegetarian Times 

5 Ways to Avoid Weight Gain While TravelingTraveling can take a toll on your weight-loss goals: you’re often eating on the run, indulging in local cuisine, and struggling to maintain your normal routine. To help keep those pounds off during travel, we asked the instructor of our online course, 6 Weeks to Plant Powered Weight Loss, to share some tips for keeping on the weight-loss path during travel. Plant-Based Nutrition Expert Sara Sullivan designed more than 80 recipes for the course that are specifically designed to help you lose weight. As a bonus, if you sign up before January 25th, you’ll also get our FREE low-calorie e-book (pictured below) which features 53 recipes that are all under 400 calories and can be made in 30 minutes or less!   Whether you are traveling for work or fun, staying on track on the road can be challenging. Your schedule is different, youre sleeping in a strange place, and food is either everywhere you look or nowhere to be found. Because travel is stressful enough without worrying about maintaining your healthy eating and exercise habits, here are 5 easy ways to enjoy your trip and stay on the right path! 1: Prepare Ahead of Time As cliché as it may sound, failing to prepare is preparing to fail. You probably know where youre headed at least a week or two in advance (and where your hotel will be located), so look around for grocery stores with good produce sections, and screen local restaurant menus for healthy options. It’ll be much easier to not eat fast food for every meal when you know there’s a juice bar or grocery store a few blocks away. 2: Make Smart Swaps Communicate your nutritional needs with your waiter or waitress when dining out. Asking for salad dressing on the side or substituting steamed vegetables for the usual sides like mashed potatoes are great ways to slash calories. Substitute marinara for creamy sauces. Always order grilled dishes (such as grilled vegetable fajitas) rather than fried dishes (onion rings). If every dish on the menu is fried, ask your waiter whether you can get get the same dish grilled. And don’t feel bad about requesting modifications! Most restaurants want to make their customers happy, and if enough patrons request lighter fare, the restaurant might make menu changes that benefit health-conscious diners in the future. 3: Don’t Skip Meals Whether you’re in meetings all day or kicking back on the beach for a full afternoon, it’s easy to lose track of time and skip a meal while traveling. This might seem harmless, but skipping a meal can easily lead to consuming too many calories at your next meal. Keeping your hunger in check is key, so pack a few of your favorite snacks whenever you head out. 4: Stay Hydrated Traveling can dehydrate you. It can be tempting, especially when youre taking long road trips or long flights to skip out on that extra sip of water to save yourself a trip to the bathroom. Dont do it! Its worth it to drink more water and stop more often (or use the airplane restroom) because it will help you curb your cravings for those unhealthy foods offered so frequently in airports and gas stations. When you don’t take in enough fluids, it’s easy to mistake dehydration for hunger. 5: Stay Active Find a way to get in a workout. Most hotels have gyms or swimming pools, making it easy to squeeze in a workout before you head to a meeting or park it on your beach towel. If you prefer to get outside, explore a new park or beach during a walk or run. You can also bring workout DVDs or stream workouts to your mobile device to keep up with your exercise routine right in your hotel room. Sticking to your healthy eating and exercise plan isn’t easy when you’re traveling. But with planning and determination, you can hold the line on weight gain even away from home.

Mustard-Spiked Vegan Cheez-y Sauce

September 8 2015 VegKitchen 

Mustard-Spiked Vegan Cheez-y SauceThis luscious vegan cheez-y sauce makes vegetables (broccoli, cauliflower, green beans, brussels sprouts) more appealing to the finicky, but even veggie lovers will enjoy this cheesy treat. This makes about 2 cups. Photos by Evan Atlas. Save Print Mustard-Spiked Vegan Cheez-y Sauce Author: Nava Recipe type: Sauces Cuisine: Vegan /­­ healthy Prep time:  5 mins Cook time:  10 mins Total time:  15 mins Serves: 8   This luscious vegan cheez-y sauce makes vegetables (broccoli, cauliflower, green beans, brussels sprouts) more appealing to the finicky. Ingredients ¾ cup crumbled soft or silken tofu, drained ¼ cup unsweetened nondairy, plus more, as needed 1 tablespoon vegan buttery spread 1½ cups firmly packed Cheddar-style nondairy cheese 2 teaspoons prepared mustard (yellow or Dijon-style, as you prefer), or more, to taste ½ teaspoon dry mustard, optional ½ teaspoon paprika Pinch of salt, or to taste Instructions Puree the tofu with the nondairy milk in a food processor or the container of an immersion blender, until velvety smooth. Transfer to a small saucepan, then add the remaining ingredients except the salt. Bring to a gentle simmer over medium heat, then cook, stirring frequently, until the cheese has melted, about 5 minutes. Add a small amount of additional nondairy milk if desired, to make the sauce more fluid. If youd like, use the immersion blender in the pot to make the sauce even more velvety. Season with salt (you may not need much, if any), then serve hot over steamed vegetables. 3.3.3077   Nutrition information Per 1/­­4 cup: Calories: 97;  Total fat: 9g;  Protein: 2g;  Carbs: 3g;  Fiber: 2g; Sodium: 185 mg - Here are more Simple Sauces and Such. - Enjoy other Vegan Cheese-y Delights.

4 Reasons Why You Should Start Juicing

April 24 2015 VegKitchen 

4 Reasons Why You Should Start JuicingContributed by Garrick Dee Tan. When it comes to staying healthy and fit, a lot of health experts like dieticians and doctors would say that you should eat a lot of fruit and vegetables. How much? It varies. For instance if youre a 35 year old male who does not exercise a lot, you should eat at least 2 cups of fruit and 3 cups of vegetables. This handy tool from the Centers for Disease Control and Prevention (CDC) will calculate how much you should eat depending on your age, sex and physical activity level. What counts as a cup? According to the CDC a whole small apple can be considered as a cup, a large banana is considered a cup, half a cup of sweet potato + half a cup of green beans is considered a cup. Heres the full chart. Eating all that vegetables and fruit really fills up your stomach which is great because itll leave less room for junk food but the digestive system gets overwhelmed. One option that will help health conscious folks like you and I consume more fruits and vegetables is juicing, and Ill share with you 4 reasons why you should consider incorporating this practice into your diet. - Allows you to consume more fruits and vegetables Like what I said earlier in this article depending on your age, sex and physical activity level you need to consumer 5 to 6 cups fruits and vegetables. Juicing helps you consume more because the process separates liquid from pulp. Whats left is a liquid brimming with live enzymes and nutrients get absorbed by the body without having to be digested by the gut. This in a way helps rest the digestive system. - Helps treat certain types of ailments like diabetes Diabetes is an epidemic that affects over 30 million Americans with over 1.5 million new cases per year. One of the best natural remedies used with success by a number of people to control diabetes is bitter melon. This (you guessed it) bitter fruit contains four ingredients that is known to help the bodys capability to absorb and process sugar. These four ingredients are vicine, polypeptide-P, charantin and lectin. It is so potent that doctors and health practitioners have warned against combining this with diabetic medication because it could cause hypoglycemia or a condition where the blood sugar falls to dangerously low levels. Dosages vary but the maximum you can safety take is around 2 bitter melons per day. If youve tasted bitter melon, it is very bitter and I doubt no matter how good the chef is you wont be able to eat a whole piece. An alternative is to juice bitter melon. This removes all the pulp and what you get is a concentrated drink that has helped thousands of people reverse type-2 diabetes. If pure bitter gourd is too bitter for your taste you can try adding these ingredients. Important note: If youre under medication, consult with a physician first before incorporating this into your diet because like what Ive said combining this with diabetic medication can cause hypoglycemia. And when you do take this regularly monitor blood glucose levels - if it falls within normal levels ask your doctor if you can discontinue medication. - Helps you lose weight No, Im not talking about a juice fast where youll eat nothing but juice. Im talking utilizing juicing into your diet in order to reduce hunger pangs. While a juice fast can work for the short term and Ive read a lot of success stories, the truth is it isnt sustainable for an extended period and can be dangerous if you do it the wrong way. What Im suggesting here is a solution where you dont need to starve yourself. The solution involves drinking fresh juice before a meal or in-between meals in order to curb the hunger pangs that normally would occur if we dont eat snacks in between meals. Health experts agree that eating smaller portions is the key in losing weight and keeping it off but if what you are eating in between meals is rich in fructose then this method can also work against you, which is why drinking juice or a smoothie /­­ juice combo is a better option. Not only will your body get the nutrients it craves for thus reducing appetite, it also lessens the carb and sugar intake. This will result in weight loss minus the nutrient deprivation. If you dont believe me, try some of these recipes before any meal and see if it helps in reducing hunger pangs. Some of these recipes have ingredients that help in weight loss like Avocado and Grapefruit. - Improves digestion A health digestive system is important to our overall health, in fact a third of our immune system is found in the digestive tract and research confirms this. Juicing helps indirectly by providing you with a healthier alternative to store bought juices. Fruits like lemon also help with the digestive system by lubricating the digestive system and softening the stool. Drinking a cup of warm lemon water in the morning will help improve in fact will help digestive health by stimulating the liver to produce bile which is a fluid needed to flush out waste from the gut. Another ingredient you can add to your juices to improve digestion is ginger. Eating a thumb of ginger is just plain impossible but juicing it is not and adding it adds a nice spicy contrast. Next week, Ill cover the most common mistakes a lot of people make when juicing. One of them is a key contributor in people gaining weight so please stand by for that. - For more juicing tips, visit Juicing with G.

Ramen Revisited + How to make Dashi

March 31 2015 My New Roots 

Ramen Revisited + How to make Dashi My parents made my lunch every day that I was in school from the time I was barely old enough to hold a brown paper bag, right up until my last days of high school. It was always exactly the same format, with slight variations: sandwich, juice box, granola bar, piece of fruit. Pretty standard fare for most of my peer group if I remember correctly, and I never complained about it. That is until the day I peered over my bologna-on-a-bun to see Alexis at the popular kids table in the junior high cafeteria slurping over what looked like a rather foreign and intriguing styrofoam cup of something hot and tasty. Oh, thats Mr. Noodles, my best friend Julie said, and went on to explain that all you had to do was pour boiling water into the cup and wait a few minutes before eating the noodle soup-like meal. I looked down at my cold, relatively flavourless, pedestrian food and felt left out. Not only was I totally un-cool, but suddenly my lunch was too. Could life get any worse?! I ran home and told my mom about the cup noodles and begged her to buy some at the store, promising her that this could not only save her time, but most importantly, my lunchroom reputation. Dont you want me to be popular?!, I wailed. Convinced this was my ticket to the promised land of spin-the-bottle and weekend shopping mall hang-outs, I persuaded her to invest the fifty cents on a couple trials and see what all the fuss was about. When she came home I had the kettle boiled and ready to get down to business. Folding back the paper lid, I spotted a magical little package of flavoured powder inside, which I read was meant to be emptied into the cup before adding the water. A couple shriveled, token peas fell out amongst the dust and my mom looked pleased to see green. The boiling water was added, I closed the lid again and waited - the longest four minutes of my life thus far. But oh, what ceremony! What rapture! The timer on my ironman wristwatch beeped, I stirred the cup, and dug in. It was salty. Very salty. Thats about all I can recall. The noodles, semi-cooked and crispy in parts were underwhelming and bland, while the broth, if I can all it that, was shockingly saline. But none of that mattered. I would have eaten cow dung if it meant sitting next to Alexis. I finally had the answer to the question of cafeteria coolness. Needless to say, eating ramen did not initiate me into the popular crowd, nor did it inspire a great love of this ubiquitous, cheap eat canonized by hung-over college kids everywhere. Until very recently this had been my only experience with ramen. But when yet another ramen recipe request landed in my inbox, I knew it was time to revisit this famous dish. It needs to be said that instant ramen is a far cry from its traditional roots of noodles in broth, which when prepared properly with care and intention, can be utterly delicious. I suppose its like most things that go from revered, regional dish to the freezer section of the gas stations grocery aisle, or worse. Shouldnt these things receive a different name or label in respect to the original recipe? Its somewhat maddening, but I surrender to the fact that there is only so much I can change in this world. The backbone of all ramen is the broth, or dashi. Dashi is a clear stock that is traditionally made using kombu, Japanese sea kelp, and katsoubushi or bonito, dried fish. Other dashi bases can include shiitake mushrooms, and because my recipes are plant based, Ill be showing you how to make this variety and the kombu one today. Once you have this base, you can spike your dashi with shallots, garlic, ginger, miso, etc. but today were keeping things simple and I leave the fun and improvisation to your ramen-hungry minds. Toppings vary widely, but vegetarian ingredients can include noodles (obviously), mushrooms, strips of nori or other tasty sea veggies, greens, spring onions, shredded cabbage, kimchi, garlic, and the ever-so-popular soft-boiled egg. If you are vegan, simply leave this ingredient out – it’s the only animal product in the recipe and still delicious without it. The one thing I love about ramen is its versatility and infinitely customizable combinations to suit every season, taste, and budget. On Salt, Sodium and Finding a Balance The big bad deal with packaged ramen and its accompanying powdered broth or flavour packet is the incredibly high sodium content, some brands containing an entire days worth in just one serving! On the flip side, making your own dashi allows you to control the sodium level and provide you with balanced saltiness for overall wellbeing. Sodium is not only important to us, our survival depends on it. Its role in the human body is to work in conjunction with potassium to maintain cellular fluid levels, acid/­­alkaline balance, and keep the nerves and muscles functioning properly. Sodium plays a role in hydrochloric acid production in the stomach, and is used during the transport of amino acids from the gut to the blood. Because sodium is needed to maintain blood fluid volume, excessive sodium can result in increased blood volume and elevated blood pressure, especially if the kidneys are compromised in any way and unable to clear it efficiently. Hypertension and premenstrual problems are more frequent in people who have a high salt intake, especially when there is a relatively low level of potassium in the diet to counteract it. Virtually all whole unprocessed plant foods contain more potassium than sodium. Grains, legumes, fruits and vegetables, especially leafy greens, offer ten to several hundred times more potassium, and yet the average American is said to be deficient in potassium. Although there is no standard ratio of sodium to potassium to recommend, eating a balanced, whole foods diet (surprise!) is the best way to achieve equilibrium. So how much sodium should be eating in a day? First it needs to be established that sodium and salt are two different things. The salt we consume is in fact a combination of two ions, sodium and chloride, in percentages of roughly 40% and 60%. Most nutrition experts agree that sodium intake on a daily basis should not exceed 2 grams per day. This amount is equal to 5 grams of salt, or 1 teaspoon. Yup. Thats it. Put into those terms, its easy to see how one could overdo it...by lunch hour. To avoid excess sodium intake, limit processed foods. As I mentioned above, a little recon revealed that some instant ramen brands cover the daily sodium base in just one serving. Yikes! Sodium lurks in some very unexpected places, so be savvy and read labels. To be extra cautious avoid high-salt foods such as commercially-prepared pickles, olives, and saurkraut, canned and instant soups, processed cheese, condiments like ketchup, barbeque sauce, gravy, alfredo sauce, salad dressings, mayonnaise, soy sauce, snacks foods like chips, salted peanuts and pretzels, crackers, and boxed breakfast cereal. Remember, cooking for yourself is the only way to know exactly what you are getting in your food. There are a few things that need to be mentioned about this recipe. First, you need to start the process the night before (or the morning of) by simply soaking the dashi ingredients in water and set in the fridge. This is how you make the broth. You can hurry the process by cooking the ingredients in hot water if youre in a rush, but the results are better if you follow this slower method (plus, your fridge does all the work). I will also say that traditional dashi is delicate and mild-flavoured, unlike the instant dashi that is saltier and stronger due to the addition of artificial, chemical flavour enhancers. When you try the dashi for the first time, try not to compare it to the ramen broth youve had in the past - this is the real deal. Appreciate its clean, pure taste and it subtlety, and add tamari or miso only as needed to enhance the natural flavour. Second, you can make and enjoy the dashi bases separately if you like, or combine the two for a more complex flavour. I really like the combination of the kombu and shiitake dashi together. They both contain good amounts of umami, so united they deliver a deep, multifaceted taste experience without the meat. Third, get organic ingredients if you can. Sea vegetables and mushrooms are both like little sponges in their respective environments so finding the cleanest and highest quality you can is a good idea. Finally, purchase the most high-vibe ramen noodles you can find. The other reason I was inspired to write this recipe and post was because of all the incredibly awesome ramen Ive seen at the health food store. Made with whole grains, some of them even gluten-free, I couldnt say no! Now, you could make your own noodles if you like (this is an art I greatly admire) but in the interest of saving a smidgen of time, buy yourself some noodles and get to the ramen even faster.     Print recipe     Ramen Revisited + How to make Dashi Serves 4 (each dashi recipe below serves 2) Dashi 4 cups /­­ 1 liter water : 60g dried shiitake mushrooms (do not use fresh) 4 cups /­­ 1 liter water : 20g kombu Directions: For the kombu dashi, place .7oz /­­ 20g of kombu in 4 cups /­­ 1 liter of water overnight in the fridge. In the morning, discard the kombu, strain the remaining liquid and warm it in a pot on the stove until just barely simmering. Serve. For the shiitake dashi, remove any dirt or debris from the dried mushrooms and place in 4 cups /­­ 1 liter of water. It is important to submerge the mushrooms, so place something on top of them, such as a smaller glass lid, and set them in the fridge overnight. In the morning, remove the mushrooms, squeezing out as much liquid from them as you can. Set the mushrooms aside, strain the remaining liquid and warm it in a pot on the stove until just barely simmering. Serve. Ramen 3-4 bunches baby bok choy, quickly stir-fried in a little shallot and garlic 2 carrots, julienned 2 spring onions, sliced 2 soft-boiled or medium eggs (to suit your taste) (optional) 1 pack whole grain ramen noodles (gluten-free, if desired) To serve dried or fresh chilies tamari or miso, to taste (use discretion!) Directions: 1. Prepare all the ingredients: stir-fry the bok choy or other greens, julienne the carrots, slice the spring onions, slice the rehydrated shiitake mushrooms, soft boil the eggs. 2. Bring a pot of water to the boil. Add the noodles and cook according to the package instructions. 3. While the noodles are cooking, ladle the broth into the bowls. Add the hot noodles and all other ingredients. Take a moment to arrange the food in a pleasing way, sit, and enjoy.   *   *   *   *   *   * Hey everyone! Mybook comes out today!!! I am so ridiculously excited to see this day arrive and the book arrive in your homes and kitchens. The reviews have been so positive so far and for that, I thank you. Please note that although most stores in North America that are carrying the book should have it in stock today, some may take a few days to longer. If you want to purchase the book online, there are many retailers listed here. I would like to take this time to acknowledge the couple of misprints in the book. During the editing process the following mistakes were made: on page 21, the ghee recipe is labeled vegan. On page 241-242 buckwheat and spelt switched places so that buckwheat is in the gluten-containing section of the grains chapter, while spelt is in the gluten-free section. In other news, my Vancouver tour dates and events have been confirmed! Here is where and when you can find me in Van city (this will be my first time there, can you believe it?!). Click the links for more details and ticket information. April 15: Burdock and Co. Collaborative Dinner + Book Signing April 16: Whole Foods Cambie Cooking Demo + Book Signing April 17: Interview + Afternoon Tea with CBCs Sheryl MacKay Barbara Jos Books to Cooks Dinner Event + Book Signing Looking forward to seeing you all there! Also, check out my most recent interview over at the gorgeous site, The Coveteur.

Moroccan Lentil Pizza w Pickled Baby Beets, Fennel, Tahini + Mint

March 16 2015 Veggie num num 

Moroccan Lentil Pizza w Pickled Baby Beets, Fennel, Tahini + Mint Over the past few months Ive been working hard on taking Veggie num num to the next level. Creating a new, beautiful space to share recipes and filling it with lots of useful resources on becoming vegetarian and enjoying healthy plant-based food. Things go far slower than I would like, still thats how life is at the moment and thats okay. Work and family life are a balance and I feel ever so grateful simply to have the opportunity to devote so much time to this! I look forward to bringing all my ideas to you soon but until then, at least theres pizza and a dang good one at that! This vegan pizza recipe has been sitting on my to-do list for far too long and Im glad to finally be sharing it. Its a combination of so many flavours I love and ones you see often here on Veggie num num. Harissa sauce, spiced lentils, syrupy pickled beets, crunchy fennel, sweet mint, all drizzled with creamy tahini; it sure made my belly happy!! I used the simple option of a store-brought flat bread for the base, if youd like to make your own, you could use this simple pizza dough recipe. The lentil mince is incredibly tasty and versatile. Serve it over toast, in a wrap or with salad or vegetables for a warming and tasty protein packed lunch or dinner. Following my Dads homemade pickled beet recipe, I added caraway, lemon and fennel to make it a little fancy and complement the other ingredients. The recipe below only makes a small amount. You could always double it (or more), if youre lucky enough to have a glut of beetroots lying around. Warm spicy flavours, topped with fresh green goodness and as much tahini as you can muster; I sure hope youll enjoy this one!! PICKLED BABY BEETS w CARAWAY + LEMON || note: you can use large beetroot for this recipe and simple double or quadruple if you have lots lying around. The pickled beets will keep in your fridge or unopened in a sterilized jar in the pantry. || Preparation time: 50mins /­­/­­ makes one small jar - 250g (9oz) baby beetroot, scrubbed + whiskers and leafy tops trimmed -  1/­­2 -1 cup apple cider vinegar - 1-2 tbs maple syrup - 1 1/­­2 tsp caraway seeds - 1 organic lemon, zest - 1 tbs leafy fennel tops Place the whole beetroot in a saucepan with enough water to generously cover. Bring to the boil and continue to gently boil for around 15-25 minutes or until the skins start to wrinkle. Remove the beets from the saucepan, reserving the cooking water and set aside to cool. Once cool enough to handle peel away the skins and then dice into cubes. Return the diced beets to the saucepan with around 1/­­2 cup of the reserved cooking water and 1/­­2 cup apple cider vinegar. Adding more water and vinegar if needed to cover the diced beetroot completely. Add the maple syrup to taste and caraway seeds. Bring to the boil and gently simmer for around 20-25 minutes until beetroot is tender. You can bottle the beetroot at this stage in a sterilized jar if you plan to store it in the pantry, simply top up with extra vinegar and water to fill the jar, if needed. If using straight away, allow to cool and then toss through the lemon zest and fennel tops. MOROCCAN SPICED LENTIL MINCE Preparation time 35 mins /­­/­­ Serves 4 - 1 cup brown lentils, rinsed - 3 cups water - 1 cinnamon stick - 1 tsp cumin seeds - 1 tsp coriander seeds - 1 tsp grated nutmeg -  1/­­2 tsp ground ginger -  1/­­2 tsp all spice -  1/­­4 tsp cayenne pepper - 1 tbs rice bran or sunflower oil -  1/­­2 tbs olive oil - 1 brown onion, diced - 3 garlic cloves, minced Place the rinsed lentils in a saucepan with the three cups of water and cinnamon stick. Bring to the boil. Reduce heat and allow the lentils to simmer gently, covered, for around 25 minutes until tender and liquid is absorbed. Once the lentils are cooked remove the cinnamon stick. Meanwhile add the cumin and coriander seeds to a mortar and pestle with the nutmeg, ginger, all spice and cayenne pepper. Grind to form a spice powder. Heat a heavy-based frying pan over a low heat and dry roast the spice mix until fragrant. Being careful to keep the heat low and not burn the spices. Remove from the pan. Return the pan to the heat, add the oils and fry the onion over a medium heat for 4 minutes, or so, until soft. Add the roasted spice powder and garlic. Toss to form a spice paste in the pan. Add the cooked lentils with salt flakes and cracked pepper to taste. Fry over a medium heat for another 4-5 minutes. Remove from the heat. This savoury lentil mince is super versatile and can also be frozen for a quick protein packed addition to meals when time is short. MOROCCAN LENTIL PIZZA w PICKLED BABY BEETS, FENNEL, TAHINI + MINT Preparation time: 20 minutes (+ around 50 minutes to prepare the above) /­­/­­ makes two medium pizzas - Prepared pickled baby beets - Prepared lentil mince - 2 Lebanese flat bread or pizza base of your choice -  3/­­4 cup tomato paste - 2-3 tbs harissa paste (to taste) - 3 tbs pine nuts - 1 tbs olive oil - 1 baby fennel bulb, thinly sliced - good handful of fresh mint leaves - extra fennel top greens - 3 tbs (or more) tahini Pre-heat the oven to 200°C/­­390°F and line two baking trays with baking paper. In a small bowl mix the tomato paste with the harissa until well combined. Spread the tomato paste mixture over the flat bread or pizza bases, top in a single layer with a good amount of the spicy lentil mince, scatter over the pickled beets and then the pine nuts. Drizzle over a little olive oil and place in the hot oven for around 15 minutes until base is crisp and edges brown. Remove from the oven and scatter with the sliced fennel, roughly tear and scatter over the mint and fennel greens and then drizzled with tahini before cutting into wedges to serve. The post Moroccan Lentil Pizza w Pickled Baby Beets, Fennel, Tahini + Mint appeared first on Veggie num num.

Orange & Ginger Peach Marmalade + A Going Veggie Giveaway

December 17 2014 Veggie num num 

Christmas is fast approaching – the weathers turned hot and humid, my little girl is singing Christmas Carols everyday and Ive been in the kitchen preparing a few bits and pieces for homemade gifts for family, friends and teachers. I love this time of year, when so many of us get to enjoy some time off and gather together with the ones we love - its the best!! This beautifully sweet peach marmalade makes good use of our summer peaches, which are available everywhere at the moment. I love preserving and batches of Jam or Marmalade often make their way onto our Christmas giving list. This peach marmalade recipe is easy to make and only takes around an hour from start to finish, a good way to spend a little quite time in the kitchen, with the sweet smell of peaches wafting around. The orange and ginger balance beautifully with the sweetness of the peaches, making a truly delicious peach marmalade best served on hot toast with a cup of your favourite tea. In honor of Christmas Giving Ive also got another copy of Going Veggie up for grabs. Open to all readers - simply leave a comment below telling me what your favourite Veggie num num recipe is and why! Id love to get some feedback from you all and in return you score yourself a chance to win a copy of my new book Going Veggie!! Entrys close midnight AEST 23 December 2014, the winner will be drawn at random and announced on December the 24th. Giveaway Now Closed! Good Luck Everyone and Whishing You All the Very Happiest Festive Season!! P.S. Dont forget theres still time to enter the Going Veggie Instagram giveaway to win a copy for you and a friend. Details here. Giveaway Now Closed! Orange + Ginger Peach Marmalade Preparation time 1 hour /­­/­­ makes around 6 cups || note: You can sterilizer jars either by boiling for 10 minutes or, as I do, on a hot dishwasher cycle. Just be sure to bottle the marmalade while the jars and marmalade are still piping hot. If you dont have proper preserving jars (I hardly every use them) simply pop a pieces of plastic wrap under your lid and make sure you fill the bottles all the way to the top so there is no room for air. This will ensure you can store your marmalade in the pantry for the coming months. || - 1 kg (2lb) peaches (choose preferable organic peaches that are ripe but still a little firm to the touch) - 6 organic oranges, peel - 70g (2 1/­­2 oz) piece of raw ginger - 1 kg (2lb) raw sugar - 1 organic lemon - youll also need 4 or 5 jars (see tip above for sterilizing and preserving information) Peel and stone the peaches and add the flesh to a food processor. Pulse for a few seconds until the fruit is chopped but not a smooth pulp. Transfer to a large, deep heavy-based saucepan. Next using a vegetable peeler, peel the oranges and peel and roughly chop the ginger. Add the orange peel and chopped ginger to the same food processor and pules until finely diced. Transfer to the pot with the peaches. Add the sugar. Chop the lemon in half, squeeze in the juice and then throw in the two whole halves of lemon. Over a medium heat bring the contents of the pot to a boil and stir. Allow to simmer for around 40-45 minutes, stirring occasionally, until the marmalade is thick. Keep a close eye on it and stir often, in the last ten minuets, to ensure it doesnt stick. While the marmalade bubbles get your jars sterilizing so theyll still be hot when the marmalade is ready to bottle (see tip above). A good trick to tell if your marmalade is ready is to pop a plate in the freezer for a few minutes until cold, spoon a little of the marmalade onto the cold dish and let it sit for a minute. Push your finger through the marmalade and youll be able to tell if its thick and setting. If the marmalade is still too runny, simply simmer for a little longer and try again. Once the marmalade is ready, remove the two halves of lemon and very carefully pour spoonfuls into the prepared hot jars (I usually use a soup ladle), being sure to fill them all the way to the top. If you are using jars with metal lids, simply pop a piece of plastic wrap on top before sealing. Your marmalade should store unopened in the pantry for months. Once opened keep it in the fridge. Makes a beautiful gift for Christmas and a great way to preserve sweet summer peaches. The post Orange & Ginger Peach Marmalade + A Going Veggie Giveaway appeared first on Veggie num num.

Seeded Spiced Pumpkin Rye Bread

October 31 2014 Veggie num num 

I recently had the opportunity to take a peek at a wonderful new book thats all about helping families get back to real food - its called The 52 New Foods Challenge by Jennifer Tyler Lee. Packed with more than 150 great recipes, featuring lots of different fresh and wholesome ingredients, the book also offers a wealth of information on healthy eating as a family and engaging your kids with eating and cooking fresh and wholesome foods. This is the kind of stuff that gets me excited – new ways to help people discover the joys and lifelong gains of adopting nourishing eating habits and raising your kids to understand the benefits of enjoying healthy whole foods. The 52 new foods challenge is a fun and practical way for families to try new foods, together. Each week you try something new – kale, artichokes, quinoa – follow the recipes and engage with the fun activities designed to inspire kids in the kitchen and get them excited about real food. So today I am sharing a Veggie num num version of Jennifers Pumpkin Bread recipe and hopefully uncovering a new way to get my little one eating pumpkin too. This pumpkin rye bread recipe is sugar free, dairy free and egg free, packed with nourishing seeds, and delivers a soft, dense, indulgent bread with a lovely subtle flavour from the rye. It would make a nice breakfast treat, morning snack or even dessert. For something a little special I served this vegan pumpkin rye bread topped with coconut yoghurt, pecans and a drizzle of maple syrup - it was amazing!! The 52 New Foods Challenge is a fantastic book packed with practical information, delicious recipes and lots of fun inspiration to get you and your kids into the kitchen and enjoying creative, delicious meals! You can PRE-ORDER a copy today! SEEDED SPICED PUMPKIN RYE BREAD Adapted from The 52 New Foods Challenge by Jennifer Tyler Lee Preparation time: 40 minutes (+35 mins to roast the pumpkin) /­­/­­ makes 1 loaf - 1 kg (2lb) piece of organic pumpkin -  1/­­2 cup dates, pitted - 2 tsp chia seeds -  1/­­4 cup raw cold-pressed coconut oil -  1/­­4 cup coconut yoghurt - 1 cup rye flour -  1/­­2 cup plain all-purpose flour - 1 tsp ground cinnamon -  1/­­2 tsp ground ginger -  1/­­2 tsp ground cardamom - 1 tsp baking powder - 1 tsp baking soda - 1 tbs pumpkin seeds - 1 tbs sunflower seeds - 1 tbs linseeds (flax seeds) for the topping - 2 tbs pumpkin seeds - 1 tsp maple syrup -  1/­­2 tsp raw cold-pressed coconut oil to serve - coconut yoghurt - raw pecans - maple syrup or honey Preheat the oven to 180°C/­­355°F and grease and line a 22cm x15cm (9inch x 6inch) loaf tin. Peel, seed and chop the pumpkin and throw the pieces in a roasting tray. Drizzle over a little neutral flavoured oil like sunflower or rapeseed, toss well to coat, and then pop in the oven for around 30-35 minutes until soft. Remove from the oven and set aside to cool before transferring to a blender or food processor to blend until smooth. Set aside. Meanwhile combine the chia seeds with 1/­­2 a cup of water and set aside for around 10 minutes, until it forms a gel. Make the topping by tossing the pumpkin seeds with the coconut oil and maple syrup and set aside. Throw your pitted dates into a blender or food processor with 1-2 teaspoons of water and blend until finely diced and they form a paste. Transfer the blended dates to the bowl of a stand mixer (or using a hand beater) whisk the dates with the prepared chia gel and the 1/­­4 cup of coconut oil until well combined. Add the coconut yoghurt and 1 cup of your prepared pumpkin puree. Whisk again until well combined. Into a separate bowl sift the flours with the ground spices, baking powder and baking soda. Add the seeds and stir until well combined. Add a third of the flour mixture to the pumpkin mixture and fold until combined. Add the remaining flour in two more batches, folding gently between each, until combined. Pour the pumpkin bread mixture into the prepared loaf tin and sprinkle over the prepared pumpkin seeds. Place in the pre-heated oven for around 20-25 minutes - until golden on top and a skewer inserted into the middle comes out clean. Allow the pumpkin bread to cool in the tin for 10 minutes before turning out on a wire rack to cool completely. To serve, slice the bread into thick pieces and top with a dollop of coconut yoghurt, a scatter of pecans, and a drizzle of maple syrup or honey for something a little special. The post Seeded Spiced Pumpkin Rye Bread appeared first on Veggie num num.

Red Lentil & Roasted Tomato Soup + An Exciting Announcement!

October 12 2014 Veggie num num 

Red Lentil & Roasted Tomato Soup + An Exciting Announcement! Over the past year Ive been working hard on something a little special to share with you all and its nearly ready to go! Due out in December is Going Veggie a book full of new delicious vegetarian recipes, a few of your old favourites plus lots of information on being a healthy and happy vegetarian. Its a book for everyone – vegetarians, new and old, flexi-vegetarians and meat eaters who enjoy the odd veggie meal. A guide full of everything I know about enjoying a simple, wholesome and satisfying vegetarian diet. Im incredibly grateful to have had the opportunity to create something like this to share with you all and I hope youll join me in my excitement! Becoming vegetarian is not about giving up meat it’s about adopting a cruetly-free lifestyle that makes you both happy and healthy. With Going Veggie you’ll uncover more about what it means to be vegetarian and the abundant world of delicious vegetarian food; discovering wholesome ingredients and learning just how simple it is to enjoy a nutritious and satisfying vegetarian diet. Its been a crazy busy and super fun experience putting everything together and I cant wait to hold a copy in my happy hands!! Now on an occasion like this it might be more appropriate to share a cake recipe but instead Im sharing this nourishing, tasty vegan tomato soup. Why? Well soup, for my family and I is one of those dishes we all love, and this soup especially. Feeding a feisty toddler has been a huge learning curve. Making sure she gets the nutrition she needs while keeping the whole experience of food, taste and texture discovery fun and stress-free – its challenging but also incredibly rewarding! This wholesome, tasty roasted tomato soup is something to celebrate as it boasts a combination of nourishing ingredients, is simple to make and our little girl loves it! Shell happily eat a bowl for lunch and dinner days in a row, if I let her. The fact I serve it up over her favourite pasta and top it with vegetarian cheese goes a good way to making this delicious vegetarian roasted tomato soup kid friendly. Noticing cheap tomatoes at our fruit and veg shop over the weekend I knew it was time to make a big batch. It freezes well so its always handy to throw half the batch in the freezer for a quick nutritious meal when time is short. I hope youll enjoy this roasted tomato soup recipe and Ill have more information on the book coming up here on the blog next week, so stay tuned xo ROASTED TOMATO & RED LENTIL SOUP w SPICY PEPITAS + AVOCADO CREAM preparation time: 1hr /­­/­­ serves 6 - 1kg (2lb) ripe tomatoes (I used Roma but any nice ripe tomato will do) - 200g (7oz) sweet cherry tomatoes - 1 red capsicum (bell pepper) - 1 red onion - 4 garlic cloves - 1-2 tbs olive oil - 2 cups vegetable stock - 2 cups water -  3/­­4 cup red lentils - 4 tbs balsamic vinegar SPICY PEPITAS - 1/­­3 cup pepitas (pumpkin seeds) - 1 tsp chilli flakes - 1 tsp paprika -  1/­­4 tsp fennel seeds - 1 tbs olive oil AVOCADO CREAM - 1 large ripe avocado - 1-2 tbs lemon juice (to taste) - 1-2 tsp olive oil to serve - olive oil - fresh basil Pre-heat the oven to 200°C/­­390°F Slice the tomatoes in half, peel and quarter the onion and quarter and deseed the capsicum. Throw the tomatoes, onions, and capsicum in a large baking dish along with the cherry tomatoes and whole unpeeled garlic cloves. Drizzle over a tablespoon or two of olive oil and season with salt flakes and pepper. Place in the pre-heated oven for 20 minutes until tomatoes are soft and juices running. Meanwhile you can prepare the spicy pepitas by combining all the ingredients in a small bowl. Heat a small frying pan over a medium/­­low heat. Add the pepita mixture and roast, tossing in the pan until the seeds begin to pop and the spices are fragrant. Remove from the pan and transfer to absorbent paper until you are ready to serve. Tip: these spicy pumpkin seeds are also great in salads or served over roasted vegetables. Make the avocado cream by adding the avocado to a small food processor or blender and pulse until smooth with lemon juice to taste and a little drizzle or two of olive oil. Season with salt flakes and pepper and set aside in the fridge until youre ready to serve. Once the tomatoes, onions and capsicum are roasted remove from the oven. Pick out the whole garlic cloves and allow these to cool enough to handle. Transfer everything else from the baking dish, including all the juices into a large soup pot. Once the garlic is cool enough to handle, squeeze the soft roasted garlic from their skins straight into the same pot. Add the stock, water and red lentils and bring to a simmer over a medium heat. Simmer, covered, for 25 minutes until lentils are nice and tender. Using a stick blender or in batches in your blender or food processor, blend the soup until smooth. It should be a lovely thick and creamy soup consistency. Return to the heat and warm through. Serve in warm bowls sprinkled with the spicy pepitas, a good dollop of the avocado cream, a drizzle of olive oil and scatter of basil leaves. For a kid friendly version serve the soup over their favourite pasta shapes (I used a spelt pasta) and top with vegetarian cheddar cheese and/­­or the avocado cream. The post Red Lentil & Roasted Tomato Soup + An Exciting Announcement! appeared first on Veggie num num.

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