Roasted White Asparagus and Caper Berries

When you weren’t looking, I jaunted off to the south of France last week. Every cell of my body is now officially made of baguette and chèvre.

There seem to be many stereotypes attached to the French people, but so many of them are true. They carry bread around. They drink wine at lunch. And they are fiercely passionate about their food. Although breakfast consisted of little else than bread and butter, which I was forced to rediscover, is impossible for me to function on, there were epic lunches followed by dinner feasts that basically lasted until someone would pass out from overconsumption. Not a sustainable way to live for this girl – and we all know my sanity is greatly compromised on a diet of white flour. 

But of course there were vegetables eaten. In fact, the markets were a busting at the seams with the freshest and most beautiful produce I’ve ever seen. And the amazing thing about the Provence region is that there is literally a market every single day of the week. So after eating air for breakfast (baguette), we took a trip to some perfect little village nestled in the hills and I was able to replenish my vitamin stores. Thank goodness.

There are a few great sins in my culinary world and one of them is over-cooking vegetables. Oh my broken heart! Limp asparagus makes me seriously sad. If you ever invite me over for a meal, please don’t serve me a plate of mushy, gray peas and flaccid carrots. I will politely excuse myself and run away. No pressure. 

So there are two ways I like cooking asparagus: grilling and roasting. With boiling or steaming you not only run the risk of overcooking, but also many of the minerals are pulled out into the water during in the cooking process, which you end up pouring down the drain.  One thing I found a little funny about the people we were staying with in France is that despite their unbelievable passion for food, they seemed to love over-cooked asparagus. Huh? I took control one afternoon and grilled it up. Everyone was delighted at the difference it made. Roasting and grilling keep more of the nutrients in while maintaining the crispy crunch of al dente perfection. Because the veggies are not submerged in water, they cook slower and you’ll have a lot more control.

White Asparagus – The Edible Ivory
I remember seeing white asparagus in Canada, but for some reason I never gave it a try until moving to Europe. People go absolutely crazy for the stuff over here! I read in a paper a couple weeks ago that the typical German will eat it every day while it is in season. Now that’s love. And while in Provence, there were walls of it at every market – it was an incredible site. White asparagus is often referred to as “edible ivory” or “the royal vegetable” and regarded as far superior to green asparagus.
I admit I’ve fallen in love too. White asparagus really is something special. The flavour is of course very similar to the green variety, but milder and less bitter. It is nutty, succulent and satisfying, which is why three of four thick spears make a substantial side dish. White asparagus also tends to be thicker, often double the thickness of a green stalk.

White asparagus is grown completely underground, a process called etiolation. The spears are deprived of light by continually mounding the soil on top of them as they grow. This prevents the plant from producing chlorophyll, thus there is no green colour to the stalks. In some cases, if the stalks do break through the earth they will turn green where they are exposed to light, resulting in a white-and-green stalk that is of less value (but still delish!).

When buying white asparagus, take a careful look at the cut ends to make sure they are not dried out. You should also choose the thickest stalks, as once they are peeled, you still want a good portion of the vegetable left over. Peeling white asparagus is necessary because the outside is fibrous and quite woody. Use a very sharp peeler, or paring knife if you having nothing else. Be very careful when handling and peeling, as white asparagus is far more delicate than green, and can snap easily.
White asparagus does not keep well so eat it within two days of purchasing. Store the unpeeled stalks in the fridge, loosely wrapped in a damp towel in the crisper.



White Asparagus and Vitamin K
Asparagus is a great source of many nutrients, including fiber, folic acid, calcium and iron. But one thing that may surprise you is that asparagus is loaded with the lesser-known vitamin K. To be clear, vitamin K is not a single chemical substance, but rather a family of chemically related substances that go by the general name of “vitamin K”. Some vitamin K in our bodies is actually produced by the friendly bacteria in out gut (hence the importance of probiotics!), but the majority we get from the plants that we eat. [1]

Vitamin K plays a vital role in many bodily functions. It allows your blood to clot normally, protects your bones from fracture and postmenopausal bone loss, helps prevent calcification of the arteries, and provides possible protection against liver and prostate cancer. Research continues to evaluate the possibilities of vitamin K’s role in protecting against oxidative damage, regulating the body’s inflammatory response, and how it supports the brain and nervous system.
The body is constantly giving us signs and signals about what we need more and less of in our diet. Some of the indicators that you could use more vitamin K include heavy menstrual bleeding, gum bleeding, easy bruising, problems with calcification of the blood vessels or heart valves, and bone fractures/bone weakening. [1]

Just 130 grams / 4.5 oz of asparagus provide nearly 70% of your RDI for vitamin K. Even better sources of vitamin K include kale, spinach, collard greens, Swiss chard, and Brussels sprouts.



White asparagus it is typically served drowning in Hollandaise sauce or mayonnaise, but you know that doesn’t really fly with Sarah B. I chose to dress this veggie with a creamy, yet vegan, Mustard Dill sauce that compliments the asparagus’ delicate flavour, without overwhelming it. I also craved a briny accompaniment and decided to toss some caper berries in the roasting pan for kicks. Hel-lo! Guh. These were so delicious I almost can’t believe it. I had never even heard of roasting caper berries before so this was a revelation, and something I will add to many roast vegetable dishes from now on. If you cannot find caper berries, use the fattest capers you can find and leave them whole.


Roasted White Asparagus and Caper Berries
Serves 2
Ingredients:
6-8 spears white asparagus
a handful of caper berries
melted ghee or coconut oil
flaky sea salt

Mustard Dill Dressing
2 Tbsp. olive oil
2 tsp. apple cider vinegar
2 tsp. Dijon mustard
1 tsp. honey or maple syrup
pinch sea salt
1 Tbsp. finely chopped fresh dill, more for garnishing

Directions:
1. Preheat oven to 400°F/200°C.
2. Wash and trim asparagus (snap off the ends instead of cutting them – this ensures that you remove the woody bottom parts which differ from spear to spear). Peel the spears from top to bottom to remove their stingy outer portion. Drain the caper berries and slice in half lengthwise.
3. Place asparagus and caper berries on a baking sheet and drizzle with ghee or oil. Sprinkle lightly with salt and place in the oven. Bake for 10-20 minutes (this will vary depending on the thickness of the asparagus) until slightly golden at the tips and al dente - tender, but with some tooth.
4. While the asparagus is roasting, whisk all the dressing ingredients together.
5. Place cooked asparagus a serving tray and drizzle with the Mustard Dill Dressing while still hot, sprinkle with more salt if desired. Garnish with springs of dill. Serve immediately.

I have plenty more to say about my unbelievable trip, but for now I'll leave you with delicious recipe and the promise of more gorgeous, Provençal-inspired recipes to come! 

Gros bisous!

Sarah B

Source: whfoods.com

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And seeing as we're headed into strawberry season, check out my full article and recipe for Strawberry Tarts with Ginger-Nut Crust (and a high-vibe chocolate truffle) in this month's issue of Bon Appetit magazine. You can also find the recipe online here. Enjoy!

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Happy Crackers

You’d think that for someone who moves around so much my biggest struggle would be with missing people, but mostly, I just miss food. When I am in Denmark I always long for year-round kale; when I am in Canada, I miss Danish rye bread. I settle in a place, get used to what’s available, and then have to leave it all behind. I suppose this is a luxury problem. I’m not feeling much sympathy from you right now.

One thing I surely long for in Denmark is an over-the-top health food Mecca, such as Whole Foods. We got nothin’ of the sort here. Nope, only really cute cottage-like mini shops carrying pretty much the same stuff as the equally adorable place in the neighborhood over. I am still not feeling anything sympathy from you, but it is tough! There are things you just can’t find over here. We’re definitely missing out on the superfoods, a long list of supplements, exotic nuts, powdered stuff, …and brown rice crackers, specifically, Mary’s Gone Crackers brand. Even though I am anything but a packaged-food kind of girl, when I get back to Canada it’s one of the few indulgences I buy. They are so crunchy, flaky, toasty, and nutty, all organic and gluten-free without any crazy ingredients, and they are an insanely addictive.

I think there is some expression out there about necessity? You get where this is going. I made my own crackers.

I began by visiting the Mary’s Gone Crackers site and re-familiarizing myself with their virtuous ingredient list. Of course I have no idea what ratios they use in their recipe, but I combined the same foods they use, and in one try, I nailed it. Bam.

Why are these crackers, happy crackers? Because they are made exclusively with whole foods. They are gluten-free and vegan. They are loaded with protein, fiber, minerals, and healthy fats. In fact, how about I break down the awesome nutritional power of these little guys, because they are certainly more than stupifyingly delicious.

Brown rice Brown rice is the least processed and therefore most nutritious type of rice - the only kind that contains precious vitamin E. Just one cup of brown rice will provide you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Rawr.

Quinoa Quinoa is an energy-rich food that delivers heaps of fibre and protein with very little fat and no gluten. The protein quinoa supplies is complete protein, meaning that it includes all nine essential amino acids in a balanced ratio, making it a good choice for vegetarian and vegans concerned about adequate protein intake. And because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, this grain may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Flax Flax seeds are a miracle food for your digestive tract. Flax seeds have a very high fiber content, including the unique “mucilaginous” fiber which we take advantage of in this recipe. When flax is soaked in water the seeds create a magical goopy gel that acts a binder, but also helps to delay gastric emptying and can improve intestinal absorption of nutrients. Flaxseed fibers help to steady the passage of food through our intestines. Finally, the lignans in flaxseed have been shown to reduce risk of colon cancer.

Sesame The sesame seed is a mineral-rich powerhouse. Copper for thyroid support, maintaining bone health, iron utilization, and free radical elimination. Magnesium for relaxing your nerves and muscles, build and strengthening bones, and keep blood circulating smoothly. And lastly, sesame seeds provide us with high amounts of calcium for building a strong bone matrix, helping clot the blood and supporting muscle function.  

The most brilliant part about this recipe is the customizability. You like black olives? Throw ‘em in there! Garlic? Delicious. Smoked paprika? Excellent idea! Once you make the dough up, there are endless flavour possibilities and combinations to explore. Within one batch of dough you can make as many flavours as you like too – one round of crackers could yield 10 different types if you fancy. Imagine! And because there aren’t any funky ingredients, you can taste the dough before baking to make sure it is seasoned just right. You can even refrigerate or freeze the dough for later use if you don’t want to make it all up in one day. How sweet is that?

Happy Crackers

Cracker Dough
2 cups cooked brown rice
2 cups cooked quinoa
2/3 cup unhulled sesame seeds
½ cup flax seeds
2 Tbsp. tamari
1 tsp. sea salt
3 Tbsp. olive oil

Directions:
1. Place flax seeds in a bowl and cover with ½ cup water. Let soak for at least 20 minutes. At this time you can prepare everything else.
2. In a dry skillet over medium heat, toast sesame seeds until fragrant. Remove from heat and set aside.
3. Blend cooled rice, quinoa, soaked flax, salt, tamari and olive oil in a food processor until a dough is created – it should form a ball in the food processor (add water if too dry, one tablespoon at a time). Then add the toasted sesame seeds and pusle to incorporate. The dough will be very sticky.
4. Preheat oven to 350°F/175°C.
5. Take out the amount of dough you want to work with and place it on top of parchment paper. Add the desired nuts/spices/herbs/vegetables and knead to incorporate. Season to taste. Place another piece of parchment paper on top of the dough and use a rolling pin to flatten it into a very thin, even slab. Remove the top layer of parchment and using a knife or biscuit cutter, score the top of the dough into desired shapes. Slide the parchment on to a cookie sheet and place in the oven. Bake for 25-35 minutes until crispy and golden (cooking time will depend on thickness of dough).
6. When the crackers are done, remove from oven and let cool for 5 minutes. Break crackers along score lines, let cool completely and store in an airtight container. If the crackers have baked unevenly (some are crispy and others are not) place the uncooked ones back on the baking sheet and in the oven until entirely dry. Crackers keep for one week.

Things to Add:

Nuts & Seeds
Caraway seeds
Poppy seeds
Pumpkin seeds
Chia seeds
Walnuts
Almonds
Macadamia nuts

Spices & Herbs
Garlic powder (incorporates easier than fresh)
Paprika
Curry
Chipotle
Cinnamon
Rosemary
Thyme
Smoked salt
Cracked black pepper
Coconut palm sugar

Vegetables
Olives
Sundried tomatoes
Capers
Grated carrots
Onion flakes

Well friends, if you haven’t tried a My New Roots recipe before, I’d say this would be a great place to begin. In fact these little crackers may even turn you into a whole food fanatic! Who knew you could blend a bunch of cooked grains and seeds up to make the tastiest snacks ever? I am still in blissful shock and delight. Join me! Eat a happy cracker. 

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Meatless Mondays with Martha Stewart - Triple Radish Noodle Salad

Warm spring sun means raw food is back! What a relief. 

And I bet from the title you're wondering how noodles could be raw? Well, here's my secret: I made them out of radishes! Daikon to be exact. So filling and fresh without the pasta bloat, you'll be jumping for joy instead of wanting to take a nap.

This recipe is seriously simple: three types of radishes and their leafy green tops (yes, you can eat those too), fresh herbs, a little arame and a light dressing. This is a perfect seasonal dish to cleanse your palette and your body, because a little spring cleaning never hurt anyone.

Recipe over at Whole Living.

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In other news, I am teaching a series of classes in Amsterdam this June. If you're in the area please join us - it's going to be a blast (as usual). Check out the Facebook page for more information.
Hope to see you there!

Love and belly laughs,
Sarah B

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Orange Blossom Sesame Cake

Isn’t it incredible how a smell can transport you back to a place and time far easier than a photograph can? How the whiff of someone’s perfume, or browning garlic, or freshly cut grass causes often causes a flood of memories and emotions? I know now that for the rest of my days, the intoxicating scent of orange blossoms will always take me back to the Mediterranean coast of Turkey.

I believe I mentioned before how enchanting Turkey was, and surprising on so many levels. One thing that really struck me was the abundance of fresh produce from the obviously fertile landscape that surrounded the area we were traveling through. Banana plantations stretched from the turquoise sea up through the rolling hills of Antalya. The orange groves took over from there, topping blankets of chamomile draped across the fresh, spring earth. Herbs and grasses pulsed with fragrance under the persistent sun and the air was full of life.



This cake was actually the recipe I started writing about even before returning home to Denmark. All amazing aubergines aside, Orange Blossom Sesame Cake is the one dessert that truly captured the essence of my experience in Turkey. The reason it appears before you now is because it took three rounds of experiments to get the thing right! I am not a baker whatsoever, but I’d like to think that I possess enough instinct to hit the nail on the head it most of the time. Ha. My pride and presumptuouness got the better of me this time. I eventually looked to the internet for guidance. Thank you, fellow food bloggers.

Sesame and Tahini – These are a few of my favorite things
My husband and I have a little joke going that if I ever left him, it would be for a jar of tahini. Sad, but (nearly) true. Luckily my marriage allows me to enjoy the best of both worlds – my main man and my tahini boyfriend on the side.  I am sure I’ve canonized the stuff quite enough here on the blog, but since I’ve never delved into details about tahini, I think this opportunity is a perfect one.

Tahini is simply a paste made from ground sesame seeds. There are several types out there however, ranging in colour, texture, flavour and of course processing techniques. The traditional Middle Eastern versions tend to be on the lighter and more liquid side of the scale, where I’ve noticed that “western” versions are darker, thicker and taste richer. The reason for this is usually because traditional tahini is made from hulled sesame seeds, meaning that the outer bran has been removed. Certain types of tahini then, cannot be considered a whole food because part of the original food is missing. When the bran is removed from the sesame seed much like when the bran is removed from a wholegrain, a great deal of the nutrition, and the cofactors needed for complete digestion, are lost. In the case of sesame seeds, we’re talking fiber, calcium, zinc, iron, and phosphorus taking a serious hit, and don’t we want those things? Indeed we do.



Next time you’re at the shop, make sure to read the label of the tahini and purchase the type that is made from unhulled sesame seeds. Sometimes this sort of tahini will be sold under the name “sesame butter” indicating that is in fact different from regular tahini. But again, check the label to be certain – some sesame butters may also use hulled sesame seeds.
Of course the same rule applies for buying sesame seeds. Always purchase the unhulled type to make sure you are getting a whole food and the most nutrition. Unhulled sesame seeds are darker and vary in colour more than their hulled counterparts, which tend to be a uniform creamy white.

And since we’re on the subject, you might be asking yourself whether raw tahini is better than roasted. It may surprise you to discover that the roasted sesame version is easier to digest than the raw type. If you are purchasing raw sesame butter or tahini, check to see if the processing included soaking and dehydrating the seeds before grinding. This crucial soaking step unlocks the enzyme inhibitors, which would otherwise make it difficult for us to digest all the good stuff inside the seeds. And the dehydrating step is essential to preserving the sprouted goodness, otherwise the tahini wouldn’t even make it on to the store shelves before turning rancid. Raw sesame butter that is just ground sesame seeds can cost a lot more money, but fail to deliver the nutrition, and give you a really bad case of indigestion to boot! If you read back to my post about soaking nuts, you’ll get the full story.



The creation process for all of my recipes starts with a spark of inspiration that can come from anywhere – a brightly coloured tomato on the vine, a story from a friend, a photograph in a magazine, or a day walking in the forest. What I always try to do however, is encapsulate some kind of experience and push it as far as it will go. The Orange Blossom Sesame Cake is a perfect example of that, as I tried to weave in as many elements from my Turkish travels as possible. The amazing thing is, all the elements come together beautifully almost as if a greater force was at work through the inspiration process, and all I have to do is trust.

The highlights of my trip have now turned into the most recent highlight from my oven. The cake’s orange blossom water and oranges were inspired of course, by the miles and miles of citrus groves we passed (and one I actually got to indulge in); the sesame seeds that I bought from a little granny selling produce from her garden; the honey from the countless hives we saw; and the pistachios that I enjoyed in many pieces of baklava. So really, this is an orange-blossom-sesame-tahini-honey-pistachio cake, but that title wouldn’t fit on the header.

Because we’re using tahini in this cake, it doesn’t need any eggs, dairy or added oil. It is happily vegan and a great dessert to try out if you’re skeptical about baking without animal products because it is rich and moist and deeply nutty. The gorgeous “ribbon” of sesame seeds in the middle was a last minute thought, but made all the difference – a great alternative to icing that would certainly overwhelm the delicate flavours.

You can find orange blossom water at many grocery stores, and most certainly specialty shops and Middle Eastern grocers. This ingredient is what makes this cake special from other desserts because of its pungent scent that imparts a floral kiss to the crumb. I should advise you to use only modest amounts of this potent liquid however, otherwise whatever you add it to can end up tasting like some kind of bizarre-o cleaning product. Its luscious scent will undoubtedly encourage you to pouring it onto and into all your favorite dishes, but I warn you, moderation is definitely the key. You’re after a whisper here, not a wail.

Orange Blossom Sesame Cake (adapted from this recipe)
Serves 8-10
2 ¼ cups (320g) light spelt flour
1 Tbsp. baking powder
1 tsp. baking soda
½ tsp. sea salt
¾ cup (180 ml) tahini (from unhulled sesame seeds/sesame butter)
1 ¼ cup (300ml) freshly squeezed orange juice
1-2 tsp. orange blossom water (optional)
½ cup coconut palm sugar
1 tsp. apple cider vinegar
1/3 cup (50g) unhulled sesame seeds
2/3 cup (100g) raw, unsalted, un-dyed pistachios

Syrup:
¼ cup good quality honey
1 Tbsp. water
1/2 tsp. orange blossom water

Directions:
1. Begin by toasting the sesame seeds in a dry skillet over medium-high until they are fragrant. Remove from skillet to cool. Follow the same procedure with the pistachio nuts. Set aside.
2. Prepare a 9” (22cm) spring form baking pan with a little coconut oil. Preheat oven to 350°F (175°C).
3. Sift together the dry ingredients in a medium bowl.
4. Zest one of the oranges, and juice the rest (4-6 oranges).
5. Place the tahini in a large mixing bowl, add the zest and pour in the orange juice while whisking. Add the orange blossom water and sugar, and whisk until smooth (at least one minute). Add in the dry ingredients in thirds, and fold to incorporate. Then add the apple cider vinegar and stir quickly to incorporate (this reacts with the baking soda and puts air into the cake).
6. Pour half of the batter into the prepared pan, smooth out, then sprinkle with the sesame seeds completely covering the batter. Add the remaining batter on top. Place in the oven for 30-40 minutes until golden on top and a toothpick inserted into the middle comes out clean. Let cool for 10-15 minutes before removing from pan.
7. While the cake is baking, put all the syrup ingredients together in a small saucepan on the stove. Warm up on very low heat and stir often (do not let it boil). Once the syrup is well combined, remove from heat until ready to use.
8. Roughly chop pistachio nuts.
9. Once you have removed the cake from the pan, slice off the uneven top of the cake so that when you invert it, you’ll have an even bottom.
10. With the bottom of the cake now facing up, poke several holes in the top with a skewer. Cover the cake top with the pistachio nuts and pour the warm syrup over top. Slice and serve.


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I've just been featured on the fun website So How Was Your Day?. If you'd care to get a glimpse of a day in the life of Sarah B, check it out here.

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Spring Spirit Polenta

Dear polenta,
Where have you been all my life?
Love, Sarah B

So it happened again, twice in one month. I’ve fallen in head over heels with an entirely new-to-me food. This time, it’s polenta.

I am a little embarrassed to admit that I have absolutely no memory of ever eating polenta. I suppose when it appears on restaurant menus it’s something that I don’t give any consideration, and seeing it on the grocery store shelves fails to inspire in me in any way. How could this happen? Or rather, fail to happen? Why haven’t I given this delightful food a fair chance to woo me? I am almost ashamed to be singing its praises now as if it’s some new-fangled product that has just hit the shelves. I picture you sitting there, reading all this rolling your eyes: “Thanks for comin’ out Sarah B, but you’re a little late to the party”.

And can we please talk about the versatility of this fabulous food? You can cook it down to a velvety consistency as I’ve done here, creating a creamy, yellow polenta pillow for bright spring veggies to lie on. It’s also delicious with saucier dishes, like tomato-based stews, and of course the traditional meat-centric mains. Or you can cook it with less liquid, spread on to a large tray, slice it and bake or fry it. What?! Consider my mind blown. I am looking forward to experimenting with spreading it ultra-thin and using it as a wrap, or flatbread. And making cookies and cakes. And crackers. Is this old news? Probably. Thanks for continuing to indulge me, even if I am a bit slow on the uptake.

Thank goodness I still have plenty of polenta years left in this life because if the last week is any indication of my future, I will be eating this stuff a lot.



Yellow Corn Carotenioids: A reason to eat more Polenta!
Polenta is typically made from yellow corn, which is delightfully loaded with carotenoids – the special compounds that are responsible for the red, orange, and yellow pigments in fruits and vegetables. Carotenoids are powerful antioxidants that protect the cells of the body from damage caused by free radicals. Carotenoids, and specifically beta-carotene, are also believed to enhance the function of the immune system. [1]

Studies are currently being conducted to examine the potential anti-cancer properties of carotenoids, as they have shown the ability to stimulate cell-to-cell communication. Researchers now believe that poor communication between cells may be one of the causes of the overgrowth of cells, a condition which eventually leads to cancer. By promoting proper communication between cells, carotenoids may play a role in cancer prevention. [1]

Keep in mind that carotenoids are fat-soluble compounds, meaning that they must be eaten with fat to be absorbed by the body. Your intake of carotenoids may be compromised by a low-fat diet, or if you have a condition that inhibits fat absorption. To ensure that you are absorbing carotenoids it is a good idea to include healthy sources of fat in your meal, such as a drizzle of olive oil or other plant-based fat. Luckily with this dish, I've got you covered.

I always recommend purchasing certified organic foods whenever possible, but I think it is especially important in the case of corn. Organic corn is non-GMO and does not contain any harmful pesticide residues. Better yet, look for heirloom varieties that have not been hybridized.



The inspiration for this dish came from one of my favorite food blogs, Coocnut & Quinoa, written by the amazing Amy Chaplin. Like Amy, I chose a blend of seasonal green vegetables to lie atop the polenta for a spirited combination that sings of spring. Asparagus and sweet green peas are a favorite combination of mine. If you can find wild leeks (sometimes called ramps) in your backyard or your grocery store, snatch them up quickly – their edible season is short. Wild leeks are delicious and add a real allium snap to this dish. You can read more about them in this post where I made a wild leek pesto. And as I am major flower-eating enthusiast, I suggest picking a few of the blossoms too for a garnish. They taste like chives and add such a special touch to the finished dish (pictured below).

If you want to make this dish vegan, simply use flavour-neutral coconut oil in place of the ghee and leave out the cheese – it is still utterly delicious without it.

A warning about cooking polenta: this stuff literally bubbles like lava when simmering, spewing crazy-hot corn grits everywhere. Keep a lid on it between stirrings, and watch those forearms!



Spring Spirit Polenta
Serves 4
1 cup polenta (not instant)
4 – 6 cups light vegetable broth or water
2 small onions
250 g. asparagus
50 g. wild leeks
1 cup shelled green peas
knob of ghee or coconut oil
½ cup grated Pecorino Romano (hard sheep’s milk cheese), plus more for garnishing (optional)
olive oil for garnishing
1 lemon
sea salt

Directions:
1. Heat the vegetable broth (water is fine) and a good pinch of sea salt in a large saucepan until simmering. Slowly pour in the polenta in a steady stream, whisking all the while to prevent clumping. Stir constantly for a couple minutes, reduce heat and simmer. Stir every five minutes or so. If the polenta becomes too thick, add hot water and whisk in.
2. While the polenta is cooking, prepare the vegetables. Finely dice the onions. Wash, trim and cut the asparagus on the diagonal into 1” (2.5 cm) pieces. Wash and pick over wild leek leaves, and save any flowers for garnish. Shell peas.
3. When you are about 15 minutes away from serving, heat a little ghee or coconut oil in a large skillet add the onions, and a pinch of salt. Fry over medium heat until golden (about 10 minutes). Next add the peas and asparagus. Cook for 2-3 minutes, just until their raw edge has disappeared (add a little water if the pan is very dry, which will help to steam the veggies). Then add the wild leeks and wilt. Squeeze half a lemon over the top. Season to taste.
4. You can tell the polenta is cooked when you rub a small amount of it between your fingers and it is no longer gritty, approximately 30-45 minutes (read the label on your own box for cooking time approximations). The final consistency should be creamy and smooth. Add the grated cheese to the polenta if desired, and give it a final stir. Add a little milk or water to thin if necessary. Season to taste.
5. To serve, scoop a portion of polenta onto a plate then add the cooked vegetables. Add shaved Pecorino Romano if desired, a drizzle of quality olive oil, and a wedge of lemon on the side. Rejoice.


So now I am really on fire. Two new foods in two weeks must be some sort of record! What are you discovering these days? What delicious whole foods are getting you all hot and bothered? Please do tell. I am bursting at the seams with inspiration and I'm still hungry for more.
...but what else is new?

Source: [1] whfoods.com

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Getting Fresh in Turkey with Aubergines n’ Greens

I fell in love in Turkey. With aubergine.
I know it sounds a little surprising, but believe it or not, before this trip I wasn’t so smitten with this oddball veggie. Part of the reason for my former uncertainty was simply the name: eggplant. Of all the unappealing things to call such a delightful vegetable, eggplant has got to be the worst. It sounds totally gross. I think we could all stand to get a tad pretentious and call them aubergines from now on. Same vegetable, now far more appealing.

Okay, that’s the first hurdle. The next question mark for me was undoubtedly the texture. So mushy, so slippery…what is one to do? Unless you are going to deep fry the health out of aubergine and turn it into crispy bliss, there is only one thing to do about its inherent consistency, and that is to embrace it. Aubergine is pillowy when cooked, soft and velvety. Instead of trying to make it something it is not, I have learned to love its unique creaminess. It works wonders pureed into a dip, such as babaganoush, as a sandwich spread, or as a bed for a saucy topping.

And lastly, the taste; aubergine is not majorly captivating in the flavour department. The flesh somehow manages to be slightly bitter and bland at the same time, so the trick is to use it as a base for building taste upon. Think of aubergine like a sponge that can soak up all the bold and exciting flavours you can pair it with. From this perspective, aubergine really is a versatile veggie with boatloads of potential only limited by your imagination.

Aubergine, What A Dream 
Now that we’ve discovered that aubergine is not a complete dud in the culinary department, we can move on to celebrating its surprising nutritional value.
Aubergine is crazy-low in calories (only 19 calories per cup! what?), but high in fiber, making it a delight for anyone watching their weight. This veggie will fill you up, but not out. It should be noted however, that aubergine’s sponge-like texture soaks up oil extremely quickly and it’s easy to add a lot of fat and calories without realizing it.

As mentioned above, aubergine is an excellent source of digestion-supportive dietary fiber. This fiber can bind to cholesterol in the digestive tract so that fat is not absorbed into the bloodstream. Aubergine also contains bone-building manganese and vitamin K. This vegetable can enhance immunity, boost tumor-fighting activity and inhibit the production of cancer-causing nitrosamines. [1]

Aubergines are part of the nightshade family of vegetables, which include tomatoes, potatoes, and peppers. For this reason, anyone with arthritis (like me) and inflammatory conditions should limit nightshades in their diet. Pregnant women should also keep aubergine consumption to a minimum as it can cause miscarriage. You can read more about the effects of nightshade vegetables here.


The thing that really inspired me about Turkey was the freshness. The landscape was bursting with life, purity, and abundance. As a result, Turkey seems to be a produce-centric culture focused on seasonal and local foods. A typical breakfast included lots of veggies; cucumber, tomato and piles of greens – my kind of party! I was very inspired by that, and by then end of the week I was mowing down watercress at sunrise like a little lamb.

From the crisp mountain rivers that ran into the clearest turquoise sea, to the verdant mountain ranges radiating the scent of orange blossoms, to the markets overflowing with rainbow colours and vibrant people, Turkey completely captured my heart and my appetite.
This recipe was inspired by the amazing flavours I savoured in Turkey, all of them with a back-story. It was fun to create a dish where every single element reminds me of a time or place on the trip, right down to the teeny sesame seeds we bought from a woman on the side of the road, harvested from her own garden. Of course, when you take inspiration from a harmonious experience, you end up with harmonious flavours. That’s just how it works!

 

Aubergine n' Greens
Serves 4
Ingredients:
4 large aubergines
plenty of fresh greens  (arugula, watercress, spinach, purse lane)
olive oil
good finishing salt, such as Maldon
fresh mint
goat’s feta (cow feta also works)
liquid honey
3 Tbsp. sesame seeds
pinch crushed chili flakes
1 lemon
Spicy Tahini Sauce (see recipe below)

Directions:
1. Preheat oven to 400 °F/200°C.
2. Toast sesame seeds in a dry skillet over medium-high heat until fragrant. Remove from pan to cool.
2. Cut each aubergine in half lengthwise. Score across the flesh on a 45° angle and then repeat in the other direction to achieve a diamond pattern (this allows the steam to escape). Drizzle lightly with olive oil, sprinkle with sea salt and roast in the oven for 35-40 minutes until the flesh is very soft and golden.
3. While the aubergines are roasting, make the Spicy Tahini Sauce.
4. Remove aubergines from the oven, crumble a bit of feta on each half and turn on the broiler. Broil just until the cheese softens and takes on some colour (watch the aubergines carefully so they don’t get too dark). Remove from oven and let cool slightly.
5. Serve aubergines on a bed of greens doused with lemon juice. Sprinkle with roasted sesame, crushed chili flakes, flaky salt, lots of mint, a generous drizzle of honey and the Spicy Tahini Sauce.


Spicy Tahini Sauce
Makes about 1 cup/225ml
Ingredients:
1/3 cup/80ml tahini
1 large clove garlic
1 ½ Tbsp. freshly-squeezed lemon juice
1 Tbsp. extra virgin olive oil
¼ tsp. crushed chili flakes (or to taste)
pinch of salt
1 tsp. honey (or agave)
water to thin

Directions:
In a food processor or blender, add all ingredients and blend on high until smooth. Add water to thin to desired consistency (I added almost 2/3 cup water). Remember that this sauce is meant to drizzle, so it shouldn’t be thick and gloppy. Store leftovers in the fridge for up to 5 days.

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

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Guest Post from Green Kitchen Stories: Raw Sprouted Granola with Yoghurt, Blueberry Sauce and Fresh Fruit

Hello friends! I am back from Turkey - what a fantastic trip. I have lots of stories, photos, and inspiration to share, but I was lucky enough to have my friends over at Green Kitchen Stories write the post this week while I get back into the groove. 

For those of you who aren't familiar with Green Kitchen Stories, you are in for a real treat. Created by the über-talented couple David and Luise, GKS is a veritable gold mine of recipes, cooking techniques, and healthy advice for anyone in of need of culinary inspiration. The enormous success and popularity of their blog has allowed them to branch off into other avenues, such as their fantastic Green Kitchen app, and most recently, a cookbook deal! I can't tell you how excited I am to hold a copy in my hungry little hands, along with the many other GKS groupies. 

I have been blog buddies with David and Luise for some time now (as you may recall the White Velvet Soup guest post I wrote for them back in the day), but it wasn't until just a couple weeks ago I had the pleasure of meeting them in person. Over green juices in the sunshine we finally got to sit face-to-face, connect, and discuss all the things we are so passionate about (you can guess that it was a long talk). They are a totally down-to-earth, humble, and immensely inspiring pair that I feel honored to know. I want to extend a huge thanks to both of them (and their adorable taste-testing toddler), for creating this gorgeous breakfast that will take us all out the morning meal rut! 

Are you caught in The Bad Breakfast ritual? Are you sick of toast, coffee and orange juice? Are you always tired, stressed and grumpy in the morning? Fear not, pick up your phone and call the Green Kitchen Stories Breakfast Hotline – We Promise You a Better Morning! 

Ok, just a little bit of hubris there. But seriously, we know how it is. You want to get those few minutes of extra sleep and make a quick decision to have a to-go coffee instead of eating a proper breakfast at home. We were totally like that before we had our daughter. We are both late sleepers. So much, that David often even skipped breakfasts completely and Luise more than once has been seen running out the door with her morning smoothie spilled over half her t-shirt, just to get a few minutes extra sleep. Well, that was then. Now Elsa pulls us up from our bed early every morning. And all of a sudden we have at least a full hour to spend in the kitchen before heading to work. So nowadays our breakfast rituals are constantly evolving. Porridge, baked oatmeal, pancakes, fruit salad, omelet, frittata, yogurt, rye bread, granola, smoothie. Been there done that. When you got a lot of time you realize that there is a whole world of breakfasts to explore. So if you don’t have kids yet, make sure to set that alarm clock half an hour earlier (no snoozing!), and you will find that breakfasts actually can be pretty darn delicious.

Our latest breakfast love affair is this raw sprouted granola. It is less sweet and more crunchy than a normal granola, and if you serve it with a blueberry sauce, yogurt and some fresh fruit, you have yourself a perfect breakfast (and if you add some honey on the top it could also become the perfect dessert). We are not going to loose ourselves in nutritional values, or explain the advantages with sprouting, nobody does that like Sarah B! We can however tell you that both buckwheat and quinoa are gluten free seeds, so hooray for that!

How to sprout Buckwheat & Quinoa Seeds

You will need:

2 glass jars
2 screen lids (if you don’t have a screw on sprouting lid you can make your own with a cheesecloth, a hardware cloth OR a nylon stocking and a rubber band)
1 cup buckwheat seeds (hulled groats)
½ cup quinoa

Directions:

1. Start by rinsing your seeds in a strainer under running water, then pick out any dark seeds, stones or any imperfect seeds. Transfer your seeds into the sprouting jar. 

2. Add 2-3 times as much, fresh water. Soak for at least 30 minutes (buckwheat take up all the water they need quickly), then drain off the soak water. Rinse the seeds until the water runs clear and drain very thoroughly.
3. Set your sprouting jar in a bright place (out of direct sunlight) at room temperature. Rinse and drain well about every 4 hours (no, you don’t have to go up at night). The sprouts will be done in 36-48 hours or when the sprouting tail is as long as the seed. (Quinoa sprouts quicker than buckwheat).
Store in a sealed container and put them in your refrigerator. Use within 1-2 weeks.

Raw Sprouted Granola with Yoghurt, Blueberry Sauce and Fresh Fruit

Serves 4

Granola
½ cup golden linseeds
½ cup pumpkin seeds

½ cup dried apricots & prunes
2 cups buckwheat sprouts (see above)
1 cup quinoa (see above)
1 tsp. vanilla extract OR ½ tsp ground vanilla powder
4 Tbsp. sweetener of your choice (liquid honey, agave, apple syrup etc)

Directions:

1. Put linseeds, pumpkin seeds, apricots and prunes in a large bowl and cover with water. Let them soak for at least 1 hour. Drain the excess water. 

2. Add the rest of the ingredients and stir around. Evenly spread the batter onto two baking sheets or dehydrator sheets. Place in the oven on the lowest temperature possible OR in a dehydrator for about 6-8 hours or until golden and crispy.

Blueberry & Apple Sauce

Ingredients:
1 cup blueberries (frozen are fine)
1 medium size apple, diced
2 TBSP unsweetened apple juice (or sweetener of your choice)

Directions:

Place all ingredients in a small pot on the stove over medium heat. Bring to a boil and lower the heat, let simmer for 20 minutes. Turn off the heat and puree with an emersion blender or fork if you like it chunky.

How to Assemble:
- Blueberry & Apple Sauce
- Buckwheat & Quinoa Granola
- A full-fat organic yoghurt (Greek/Turkish)
- Fruit salad

Place 2 spoonful of blueberry sauce in the bottom of the glass, then 2-3 spoonfuls of granola, 2-3 spoonfuls of yoghurt and finally some fruit salad on top. Good morning!

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