Health and Isolation.COVID-19 has kept many of us in isolation. This can wreak havoc on your overall health, from rising stress levels, to inactivity, to unhealthy eating and drinking habits. It's easy to let yourself go when no one else is looking, but your body is always paying attention. If you don't have the tools to succeed, now is the time to reach out to your local dietitians - like me, for example - to ask what you can do to stay healthy during this time. What to choose?While many were hoarding toilet paper and hand sanitizer, my mind went immediately to fresh produce. My selection of dried grains and beans, vinegars, spices, oils, and other canned and jarred items are all well-stocked - mostly because they usually are: You never know when you'll want to get creative with an oddball ingredient like, say, tamarind paste or flaked green rice. Luckily, I also had plenty of homemade preserved foods, like orange marmalade, kimchi by the gallon, preserved lemons, dozens of canned stewed tomatoes, hot pepper tomato jelly, and an assortment of canned pickled vegetables. As the crowds began to lessen, I made my way to East Side Coop in NE Minneapolis, which is nearby one of my work locations, where the veggies and fruits were pouring from their bins. The aisles of dried goods, on the other hand, were bare and empty, with only a few canned goods remaining. I filled my basket with hearty greens, starchy vegetables (like squash and potatoes), onions, Brussels sprouts, fennel, carrots, and other luscious, plump produce just waiting to be devoured. Afterwards, I went home to further assess my pantry. A few days later, I thought to go to a nearby Asian market, Little Saigon (signage still has the former name, Ha Tien, just fyi), to add a few more items to my kitchen. The shelves there were lush with beans, grains, and shelf-stable foodstuffs - perhaps no one else had thought to look at this local gem? The refrigerators too were flowing with tofu, several varieties of mushrooms (yes, I bought pounds of these to later dehydrate), herbs, and eggplant. I also couldn't resist purchasing a couple packages of rice noodles, and a Bahn mi from the deli (with all the necessary social distancing, of course). Cooking in Isolation.Governor Tim Walz, earlier today (3/25/2020), told the citizens of St.Paul that we will be "sheltering in place" beginning this Friday (3/29) 11:59 PM. For more information on isolation and sheltering in place, watch the video here. Before making one last big run to the grocery store to stock up on what you need, make sure to plan ahead; I'd suggest a bit of meal planning first to understand exactly what you'll need to not only ensure proper nutrition, but also to avoid food waste. Feel free to reference a few of the items I mentioned previously - these things are always good to keep on hand. On that note, one obvious tip is to choose foods that don't spoil quickly. However, this isn't always avoidable. If fresh produce begins to go bad, think of strategies to use them in unique ways, like incorporating your fruits and greens into smoothies, for example, or freezing/preserving for another use at a later date, or in a soup! Another good way to eat well throughout this quarantine is to make it a game. Something I do with my partner Adrian is a game we like to call 'Home Chopped' when we're running low on certain ingredients. If you have ever seen the Food Network show Chopped, you probably understand the concept, but while this is certainly similar, it's also slightly different: In 'Home Chopped' we pool together 8 ingredients that are about to expire, or those we want to incorporate, then, one-by-one, we take turns to select one of the 8 ingredients for the other person. We have 30 minutes to make a dish and then we sit down to eat. Judging is not allowed. In fact, we discourage it. We simply eat, and enjoy the process instead. One more suggestion: Take advice from professionals on YouTube and other social media platforms. They are blowing up with cooking videos. Take a look at how to cook something new, or learn how to perfect a specific technique. You probably have a bit of extra time on your hands as social activities, and many places of work, have been shut down. Learning is important in this time of isolation - knowledge is the only thing that cannot be taken away from you. Take this time to expand your cooking knowledge. And, as aways, reach out to me for recipe ideas, or with any questions you might have. Eating in Isolation.Hopefully you are not completely self-isolated and can be with friends or family at least some of the time. There must be attention on this topic, as, for better or for worse, habits are going to change the more time we spend alone. This includes the things you eat. It's not an easy subject to approach, so I'll expand in a future post, but to be concise, it's ultimately going to affect your relationship with food. Decisions about what you eat can be influenced by your day, mood, budget, access to food, stress, and, simply, how much time you have to sit around. If you don't have someone to enjoy your meals with, I would suggest a virtual dinner date with a friend or loved one to make it more social and a bit less lonely - it's worked for me so far, as I had to do for my birthday last Sunday. Here is a simple recipe to get you started on your quarantine cooking adventure. Leave a comment below and share a few ideas of your own. Recipe: Simple Tahini Kale SaladThis is a sneak peak from my new Easy Prediabetic cookbook, expected to be released August 2020.
Tahini Dressing Makes 1 cup Prep 5 min 1/3 cup tahini 1/4 cup freshly squeezed lemon juice (about 2 each) 1 tablespoons olive oil 2 teaspoons maple syrup 2/3 cup filtered water Kosher salt Pepper In a small mixing bowl, whisk together tahini, lemon juice, olive oil, maple syrup, water, and salt and pepper to taste. Adjust consistency by adding more water or olive oil. Simple Tahini Kale Salad Serves 2 to 4 Prep 5 to 10 minutes 1 bunch kale, shredded 1 cup cooked squash, cubed or forked (i.e. spaghetti) Tahini Dressing (above) 2 ounces feta cheese, crumbled 1/4 cup raw pumpkin seeds 1/8 cup pickled onions (optional) In a bowl, combine all ingredients: kale, cooked squash, tahini, feta, seeds, and onions. Mix well and serve. If you don't want to eat immediately, this dressed salad will keep for 8 hours. Store the dressing separately if you do not plan to eat the salad that day. Want additional protein? Add shredded chicken, cubed tofu, or cooked beans/lentils as well. Like what you see? Be sure to cook other tasty meals like the Brazilian Fish Stew or the Kofte Be sure to check back for new posts on other Isolation recipes.
0 Comments
Skin NutritionWhat you apply to your skin is just as important as what you put in your body - if you are concerned with what you put in your body, you should also be concerned with what you put on it. Your skin is the largest organ in the body (in terms of surface area), after all, and plays an incredibly important role in immunity, among other functions like insulation, temperature regulation, sensation, synthesis of vitamin D, and the protection of vitamin B folate. When we think of skin nutrition, however, we typically give it very little attention. We should be treating our skin with nourishing foods and treatments to nourish the body - just as we should be careful of what we are eating and drinking. Coconut oil is great not only for consumption. One can also apply it to the skin and hair as a topical agent - perhaps you've seen it among the plethora of skin care lines available at the store. But do you know why it's good for the skin? Read on to learn how to make DIY coconut-based body care products for a fraction of the price. Coconut for the SkinCoconut oil is obtained from the from the dried nut (fruit) of the coconut palm made up of 52 - 85% medium-chain fatty acids commonly used as a moisturizer or conditioner for skin or hair. Topically, coconut oil is used for psoriasis, eczema, dry skin, and preventing hair damage, and current research suggests it might possibly be effective for eczema treatment as well. Application of virgin coconut oil 5 mL twice daily for 8 weeks results in two-fold more patients and reduces symptom severity by about 30% more than mineral oil in children (1). Preliminary clinical research shows applying coconut oil twice daily improves skin moisture and skin lipid levels in patients with mild to moderate dry skin. They also found coconut oil to be comparable to mineral oil. The results for psoriasis are mixed, suggesting more evidence is needed (1). What about "virgin" coconut oil? Unlike olive oil, there is no industry standard for the meaning of "virgin" or "extra virgin" coconut oil. It is, however, meant colloquially as unprocessed, that which has not been bleached, undergone refinement, or deodorization. And "cold pressed"? This generally means the process of extracting the oil is done without any external heat source. Instead, look for brands that are "unrefined", which means the oil is from fresh coconut meat, not dried. When oil is extracted from fresh and is unrefined, the process is quick and simple without requiring high heat, bleaching/deodorizing, or additives. There are many to choose from, but if you're looking for an ethical, fair trade brand with all the bells and whistle's, then choose Nutiva. There are few other notable brands, but this is the easiest to find. Other Skin Care IngredientsMatcha is a high-grade green tea ground into a powdered form. Originally, it was consumed in China and later brought to Japan in the early 12th century by Chinese Buddhist monks. Unlike in China, it quickly gained popularity as ceremonial drinking tea in Japan, developed as a spiritual practice of the practice of harmony, respect, purity, and tranquility. Topically, green tea is used to soothe sunburn, as a compression for headaches or tired eyes, used as a poultice for bags under the eyes, and to prevent skin damage from the sun and other environmental causes (3). Additionally, it's shown to have anti-inflammatory and antioxidant effects in human skin with anti-aging effects by decreasing inflammation and scavenging free radicals (4). When green tea is combined with traditional sunscreens, there may be an additive or synergistic protective effect. Also, found to improve wound healing (3, 4). Lavender belongs to the family of Lamiaceae and contains linalool and linalyl acetate, which are responsible for sedative and narcotic actions. Together, they can promote anti-anxiety effects, help with sleep disturbance, improve the feeling of well being, support mental alertness, suppress aggression, and promotes wound healing (5). Body Care RecipesBefore we move into all the fantastic ways to use coconut oil for skin care, I highly recommend testing coconut oil on a small area of your skin before moving forward with any new skin care regimens. It’s best to apply coconut oil to your face and body in the same spot for 3-4 days in a row, which will allow you to know if you have any abnormal reactions to coconut oil. If all is well, then you may proceed to use for further treatments. Lavender Coconut Body Scrub 1 cup coconut oil at room temperature 2 cups sugar 10-20 drops lavender essential oil In a food processor, add the sugar and process until sugar breaks down into a fine powder. You can omit this step, but your skin would prefer for you follow this suggestion. Then, in a stand mixer, whip the coconut oil with the sugar. While the machine is running, add the lavender essential oil. Pack in jar - optional - top with dried lavender flowers and fit with a lid. Use: This can be used every 1-2 weeks on your face, neck, hand, legs, arms... everywhere! Allow to sit on the skin after scrubbing for up to 5 minutes, then rinse. Storage: Keep away from moisture and have a spoon handy to scoop out the body scrub to avoid contact with water. Matcha Moisturizer 1 cup coconut oil at room temperature 2 tablespoons matcha powder In a bowl, mix coconut oil with matcha until uniform. Pack in a jar with a fitted lid. Use: This can be used daily on your entire body. It will not turn your skin green, despite it's dark green color. Coconut Hair Mask (makes 1) 2-4 tablespoons coconut oil at room temperature 5-8 drops essential oil* Mix ingredients thoroughly and apply to hair (not scalp). Leave in for 30-60 minutes, then rinse. It may take several days for the oil to come out, and it entirely depends on your hair. Some say warm water while others use an egg wash OR a combination of shampoo and conditioner. *Essential oils for the scalp will depend on the condition of your hair. Here's a list to help navigate: Tea Tree Oil - for flakiness and dandruff Peppermint Oil - for greasy and dry hair with cooling effect, promotes hair growth Lemon Oil - for oily hair Lavender Oil - for all types Rosemary Oil - for all types Precautions: Test a patch of skin for direct oil applications. Use a carrier oil if your skin is sensitive. For children, pregnant or nursing women, and the elderly, exercise extreme caution when using essential oils and work with a qualified practitioner. Like what you see? Check out more body care by exploring citrus for the skin as well. 1. Evangelista MT, Abad-Casintahan F, Lopez-Villafuerte L. The effect of topical virgin coconut oil on SCORAD index, transepidermal water loss, and skin capacitance in mild to moderate pediatric atopic dermatitis: a randomized, double-blind, clinical trial. Int J Dermatol. 2014 Jan;53(1):100-8.
2. George SA, Bilsland DJ, Wainwright NJ, Ferguson J. Failure of coconut oil to accelerate psoriasis clearance in narrow-band UVB phototherapy or photochemotherapy. Br J Dermatol 1993;128:301-5. 3. Natural Medicines Database. Green Tea. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=960. Retrieved on 12/2019. 4. Stallings AF, Lupo AP. Practical uses of botanicals in skin care. J Clin Aesthet Dermatol. 2009 Jan; 2(1): 36-40. 5. Koulivand PH, Ghadiri MK, Gorji A. Lavender and the nervous system. Evid Based Complement Altern Med (2013), 10.1155/2013/681304. 6. Kim S, Kim HK, Yeo JS, Hong SJ, Lee JM, Jeon Y. The effect of lavender oil on stress, bispectral index values, an dneedle insertion pain in volunteers. J Altern Complement Med, 17 (2011), pp. 823-826. Giving thanks and giving squashThanksgiving is less than a week away. Maybe you're one to keep with tradition and use the same recipes over and over -OR- maybe you're looking to put a spin on a classic. If you fall into the later category, and would like to try something so simple and delicious, then look no further: Squash is the theme, and your family will certainly give thanks if you bring one of my favorite dishes, squash agrodolce (scroll down for recipe). This sweet-savory autumn specialty is one of my go-to recipes - requiring very little effort to make, and a short list of ingredients. First things firstBefore we get to the recipe, some things to say about winter squash: Evidence shows humans have been eating squash for over 12,000 years. Buttercup, butternut, delicata, hubbard, kabocha, pumpkin, and acorn (to name just a few) are the most notable winter squash varieties. But, here in the Midwest, we are especially blessed: We have a large selection of unique varieties like sweet dumpling, blue hokkaido, "Cinderella pumpkins" like rouge vif d'etampes and long island cheese, red kuri, turban, sugar pie, and white pumpkins. Whew, that's a lot. Rather than go into each flavor profile and use, I'll recommend you visit the Spruce Eats, as they do a lovely job explaining the differences and history. More squash facts Season: autumn - winter Taste: starchy to sweet once cooked, nutty Nutrition: mostly carbs (the healthier ones), some protein, and very little fat Volume: quiet to moderate Technique: bake, boil, braise, grill, pickle, puree roast, sauté, steam, stew, stuff Favorite Flavor combos: winter squash + ginger + pear + cinnamon winter squash + cashews + cilantro + coconut + curry winter squash + garlic + leeks + olive winter squash + thyme + garlic + olive + shallots winter squash + kale + red onion + apples Build your own recipes by using complimentary flavors from these foods: fruit: APPLES, including JUICE & CIDER, dates, fig, pear, quince, raisins beans (navy, black beans, garbanzo, butter, adzuki) butter spices: cardamom, cayenne, CINNAMON, cloves, coriander, CURRY, CUMIN, nutmeg, turmeric, GINGER nuts: cashews, chestnuts, walnut, pistachio, pecan veggies: cauliflower, celery, carrot, bell peppers, corn, fennel, kale, leeks, mushrooms mustard, greens, ONIONS, parsnip, radicchio, potatoes CHEESE, e.g. blue, cheddar, feta, fontina, Gruyère, mozzarella, Parmesan, pecorino, ricotta, Romano chiles herbs: cilantro, mint, parsley, tarragon, thyme, sage, rosemary COCONUT eggs GARLIC honey citrus: lemon, lime, orange maple syrup mirin miso olive seeds: flax, pumpkin, sesame soy sauce tofu |
Blood orange
Buddha's hand Calamondin Cara cara orange Citron Clementines Finger lime Grapefruit Kinnow Kumquat |
Lemon (sweet & sour)
Lime (Key lime, Persian, Kaffir) Mandarin Navel orange Pomelo Rangpur Tangelo Tangerine Ugli Yuzu |
How to add citrus to your diet
- Add to a salad: fresh sliced citrus with greens and cheese drizzled in olive oil
- Make a fresh fruit smoothie, juice, or mixed melange of cut fruit
- Use any citrus juice (fresh is best) to make a vinaigrette
- Roasted beets with wedges of fresh citrus in a yogurt dressing
- Citrus-scented desserts like olive oil cakes or tart
- Roasted with chicken (lemon, olive is a great combo)
- Broiled (grapefruit is common, but try a different citrus fruit for variety and to try something new)
- Use in a ceviche
- Use in a salsa
- Pairs nicely with fish, serve as a garnish or side salad to accompany
- Preserved lemons is a wonderful addition to many dishes. It's easy to prepare them at home and enjoy for many months to follow
Citrus provides an amazing burst of flavor and color to break through these gray winter days. Now that you have the knowledge and ideas to get you started, get out there and get cooking!
If you're looking for help to achieve your food and nutrition goals, please reach out to me for a free 15-minute consultation. We can discuss how I can help you with goals, meal planning, and more.
Explore my page to learn more.
Still hungry? Check out my recipes page to get inspired, or to try something new. One of my favorites this time of year is the Brazilian fish stew.
If you're looking for help to achieve your food and nutrition goals, please reach out to me for a free 15-minute consultation. We can discuss how I can help you with goals, meal planning, and more.
Explore my page to learn more.
Still hungry? Check out my recipes page to get inspired, or to try something new. One of my favorites this time of year is the Brazilian fish stew.
DIY food gifts
Looking for last minute gifts that are extra special and unique? Try making one of the following food gifts that won't break the bank, and yet show you care.
DIY gifts are always a hit!
DIY gifts are always a hit!
Make each recipe your own. Choose from a variety of vanilla beans and/or alcohol for the extract recipe & different herbs and syrups for the elixir recipe.
Homemade vanilla extract
It's as easy as pie...
except not, because it's actually easier!
Follow these simple steps to make your own extract and gift to loved ones.
You can use any vanilla bean, but know that each variety will have a different flavor and quality with unique characteristics. Bourbon and Madagascar are common and full bodied while the Tahitian is fruity with floral and Mexican is spicy. Blend different varieties for complexity. And while we're at it, a note about the alcohol. Keep it neutral using vodka OR bourbon, brandy, and rum for a sweeter, caramel flavor. Don't use top-shelf either; inexpensive alcohol works well.
Ingredients:
4-6 vanilla beans*
8 ounces alcohol*
Directions:
Split vanilla beans half lengthwise. You may need to cut into smaller pieces to fit your jar, so cut according to the size of your jar or bottle.
Place vanilla beans in a clean jar or bottle, submerge with alcohol. Cover, shake, and infuse for at least one month. Store in a cool, dry place and shake from time to time.
(option to strain).
Tie a bow around the neck of the bottle and gift away? If you decide to give as a gift, be sure to write the 'use' date.
Mint-honey elixir
Makes 1 cup
1/2 cup mint syrup*
1/2 cup honey
2 inch piece fresh ginger, peeled
Directions:
Put all ingredients into a saucepan over low heat until all ingredients are well-combined. Pour into clean jars or bottles, and store.
*Mint can be substituted for other syrups as well. Explore your pantry or ethnic stores for other syrup ideas. Mint syrup can be purchased at Middle Eastern grocery store.
When gifting, consider pairing the elixir with gin or another spirit, club soda, citrus, and/or ice molds.
Still hungry? Try gifting a baked good likesourdough muffins or honey cake.
Dorayaki, simple and sweet, best enjoyed with a cup of green tea
Lately, I've been exploring various Japanese foods. Looking for breakfast, one recipe in particular one stood out: Dorayaki. It's appeared in cooking shows, and recently featured in Tasting Table, so I began to grow curious: What was all the hype about? It is just a pancake, after all. Right?
Wrong.
Dorayaki is not just any pancake. It's one of the most popular Japanese confections, filled with anko, a sweet adzuki red bean paste, sandwiched between two pancakes.
You heard me. Two pancakes! But they're small.
Typically, the pancakes are quite sweet, so I cut out a lot of the sugar; I don't do well with things that are overly-sweet, especially at breakfast. But if you're looking for the full-on, sweeter pancake made as intended, add the full amount (using 1/2 cup sugar instead) from the recipe below.
To make things interesting, I chose to make three different fillings. It was too difficult to choose just one: I was initially interested in trying the traditional bean paste version, but couldn't say no to a matcha green tea variation as well. It was around this time that I also noticed the abundance of ripe squash sitting on my kitchen counter, and decided to make a butternut squash filling for a third option.
Before you get off your seat to make some tasty sweet cakes, check out this clip from the popular manga-turned-anime-series Doraemon to get the full sense of what it's like to love dorayaki, below.
Wrong.
Dorayaki is not just any pancake. It's one of the most popular Japanese confections, filled with anko, a sweet adzuki red bean paste, sandwiched between two pancakes.
You heard me. Two pancakes! But they're small.
Typically, the pancakes are quite sweet, so I cut out a lot of the sugar; I don't do well with things that are overly-sweet, especially at breakfast. But if you're looking for the full-on, sweeter pancake made as intended, add the full amount (using 1/2 cup sugar instead) from the recipe below.
To make things interesting, I chose to make three different fillings. It was too difficult to choose just one: I was initially interested in trying the traditional bean paste version, but couldn't say no to a matcha green tea variation as well. It was around this time that I also noticed the abundance of ripe squash sitting on my kitchen counter, and decided to make a butternut squash filling for a third option.
Before you get off your seat to make some tasty sweet cakes, check out this clip from the popular manga-turned-anime-series Doraemon to get the full sense of what it's like to love dorayaki, below.
... and now the recipe: Dorayaki
Pancake ingredients:
1 1/2 cup all-purpose flour
1/4 tsp baking soda
2 eggs
1/4 cup sugar
1 tbsp honey
3/4 cup milk*
1-2 tablespoons butter
8 oz filling
*Can use animal or plant-based milk
Directions:
1. Mix dry all-purpose flour and baking soda in one bowl with a whisk. In a second bowl, whisk together eggs, honey, and milk.
2. Gradually whisk the wet ingredients into the dry.
3. In a nonstick pan, apply a small amount of butter. Ladle in a some of the batter into a circle and repeat. Flip after 2 minutes, or until golden brown, and cook the remaining side for 1-2 minutes. The idea is to make them snack worthy and be consistent in shape and size.
4. Work in batches until the batter is finished.
5. In the middle of one pancake place a dollop of filling in the center. Place another pancake on top and press along the edges to create a seal, enclosing the filling. It's OK if some of the filling seeps out, messy can be good sometimes.
1 1/2 cup all-purpose flour
1/4 tsp baking soda
2 eggs
1/4 cup sugar
1 tbsp honey
3/4 cup milk*
1-2 tablespoons butter
8 oz filling
*Can use animal or plant-based milk
Directions:
1. Mix dry all-purpose flour and baking soda in one bowl with a whisk. In a second bowl, whisk together eggs, honey, and milk.
2. Gradually whisk the wet ingredients into the dry.
3. In a nonstick pan, apply a small amount of butter. Ladle in a some of the batter into a circle and repeat. Flip after 2 minutes, or until golden brown, and cook the remaining side for 1-2 minutes. The idea is to make them snack worthy and be consistent in shape and size.
4. Work in batches until the batter is finished.
5. In the middle of one pancake place a dollop of filling in the center. Place another pancake on top and press along the edges to create a seal, enclosing the filling. It's OK if some of the filling seeps out, messy can be good sometimes.
Dorayaki filling recipes
Adzuki bean paste filling:
1 cup adzuki beans
1/8 cup sugar
Directions:
1. Soak beans overnight or for 8 hours.
2. Drain, rinse, and cover with water. Cook for about 45 minutes or until softened.
3. Puree beans in a food processor.
4. Heat a frying pan and add bean puree with sugar. Cook until all it's dry and there's very little to no moisture.
1 cup adzuki beans
1/8 cup sugar
Directions:
1. Soak beans overnight or for 8 hours.
2. Drain, rinse, and cover with water. Cook for about 45 minutes or until softened.
3. Puree beans in a food processor.
4. Heat a frying pan and add bean puree with sugar. Cook until all it's dry and there's very little to no moisture.
Matcha cream cheese filling:
1/8 cup honey
2 tbsp matcha green tea
8 oz softened cream cheese
Directions:
1. In a food processor, combine all ingredients until well-mixed.
1/8 cup honey
2 tbsp matcha green tea
8 oz softened cream cheese
Directions:
1. In a food processor, combine all ingredients until well-mixed.
Miso pumpkin filling:
2 cups squash, skinned, seeds and guts removed, roughly chopped
1 tbsp yellow miso
Directions:
1. In a pot, combine squash with enough water to cover. Cook for about 10-15 minutes until soft.
2. Puree squash and add miso.
2 cups squash, skinned, seeds and guts removed, roughly chopped
1 tbsp yellow miso
Directions:
1. In a pot, combine squash with enough water to cover. Cook for about 10-15 minutes until soft.
2. Puree squash and add miso.
Still hungry? Check out the miso carrot spread (within the napa cabbage wrap recipe) for another alternative filling.
Saturday.
Three days after Thanksgiving.
There wasn’t a morning farmers market like most Saturdays, so we gradually, naturally awoke to the peppermint-infused air from the humidifier. I moved slowly, much like a sloth, without worry from bed. In the kitchen, I turned on the kettle for French pressed coffee on the stovetop. As I waited for the water to boil, I ground Sumatra beans to a coarse grind and prepared the press. Within minutes I had a fresh cup of coffee steaming in hand. I moved to the living room to relax on the dark velvet couch, wrapped in a blanket, yellow light from the lamp in the corner, cozy and warm.
As I softened into my space, sipping coffee and stretching out my arms and legs, I heard noise from the back door of the kitchen. It sounded like Adi was searching for root vegetables: I caught the faintest sound of rustling plastic bags that contained them in our back door “pantry.” Breakfast, I suspected. What will it be? Potatoes? Parsnips? Beets, I hoped…
Soon enough, I was called to the dining table, beckoned by the smell of garlic and butter. There sat mini Greek yogurt parfaits garnished with walnut and Haarlson apple slivers, and a dish of cow’s-milk cheese and a dollop of Dijon on the side. I eagerly took my seat, placed the pink floral print napkin across my lap, and waited for the main course.
“Bon Appetit,” Adi said as he placed my breakfast in front of me. It was a plate of pink and red-shaded vegetables with a poached egg draped over the hash. The eggs were a nice touch, with silky soft yolks seeping through the beets, turnips, carrots, and apple. But wait – an unexpected sweetness? Adi looked at me, puzzled, and said, “It almost tastes like chocolate. What do you think?”
I took a bite, then another, and another. I said, “I don’t get a strong cocoa flavor, but there is something familiar and sweet.” I took another bite and suddenly discovered what the mystery sweetness was: “You’re right,” I said, “It is chocolate. You’re tasting M&M’s!” That’s when I realized he must have used the raisin/M&M mix from Halloween still sitting on our octagon-shaped shelves by the sink.
Adi admitted to using the mix - thinking there were all raisins, with no candy leftover. We had quite the laugh and continued to enjoy our (chocolate) breakfast hash with a different sort of appreciation..
In honor of our somewhat unconventional morning feast, I present to you: My version of a simple, delicious root vegetable hash:
There wasn’t a morning farmers market like most Saturdays, so we gradually, naturally awoke to the peppermint-infused air from the humidifier. I moved slowly, much like a sloth, without worry from bed. In the kitchen, I turned on the kettle for French pressed coffee on the stovetop. As I waited for the water to boil, I ground Sumatra beans to a coarse grind and prepared the press. Within minutes I had a fresh cup of coffee steaming in hand. I moved to the living room to relax on the dark velvet couch, wrapped in a blanket, yellow light from the lamp in the corner, cozy and warm.
As I softened into my space, sipping coffee and stretching out my arms and legs, I heard noise from the back door of the kitchen. It sounded like Adi was searching for root vegetables: I caught the faintest sound of rustling plastic bags that contained them in our back door “pantry.” Breakfast, I suspected. What will it be? Potatoes? Parsnips? Beets, I hoped…
Soon enough, I was called to the dining table, beckoned by the smell of garlic and butter. There sat mini Greek yogurt parfaits garnished with walnut and Haarlson apple slivers, and a dish of cow’s-milk cheese and a dollop of Dijon on the side. I eagerly took my seat, placed the pink floral print napkin across my lap, and waited for the main course.
“Bon Appetit,” Adi said as he placed my breakfast in front of me. It was a plate of pink and red-shaded vegetables with a poached egg draped over the hash. The eggs were a nice touch, with silky soft yolks seeping through the beets, turnips, carrots, and apple. But wait – an unexpected sweetness? Adi looked at me, puzzled, and said, “It almost tastes like chocolate. What do you think?”
I took a bite, then another, and another. I said, “I don’t get a strong cocoa flavor, but there is something familiar and sweet.” I took another bite and suddenly discovered what the mystery sweetness was: “You’re right,” I said, “It is chocolate. You’re tasting M&M’s!” That’s when I realized he must have used the raisin/M&M mix from Halloween still sitting on our octagon-shaped shelves by the sink.
Adi admitted to using the mix - thinking there were all raisins, with no candy leftover. We had quite the laugh and continued to enjoy our (chocolate) breakfast hash with a different sort of appreciation..
In honor of our somewhat unconventional morning feast, I present to you: My version of a simple, delicious root vegetable hash:
root hash
Serves 2
Ingredients:
1 large turnip
1 large beet
2 carrots
1/2 apple
2 scallions, minced
2 cloves garlic, minced
6 raisins
4 brown m&m's (optional) ?
2 tbsp. butter
Salt and pepper
2 eggs
Directions
Use a food processor to shred the turnip, beet, carrots, and apple. Or, use a cheese grater to shred the vegetables. Combine scallions, garlic, and raisins (m&m's too, if you dare) with shredded produce and season with pinch of salt and pepper.
Heat a frying pan and add butter. When hot, add shredded vegetables into the frying pan and fry 10-12 minutes.
Meanwhile, fill a large pot with enough water to reach depth of 3 inches. Add coarse salt and a tablespoon of 1 tsp vinegar; bring to a simmer. Gently create a vortex with a fork in the water and crack eggs into the pot gently. Cook just until whites are set, about 3 minutes depending on desired runniness of the yolk. Remove with a slotted spoon onto a paper towel and proceed with the remaining eggs. You can do both eggs at once or do them one by one.
On each plate, assemble hash with poached egg over top.
Ingredients:
1 large turnip
1 large beet
2 carrots
1/2 apple
2 scallions, minced
2 cloves garlic, minced
6 raisins
4 brown m&m's (optional) ?
2 tbsp. butter
Salt and pepper
2 eggs
Directions
Use a food processor to shred the turnip, beet, carrots, and apple. Or, use a cheese grater to shred the vegetables. Combine scallions, garlic, and raisins (m&m's too, if you dare) with shredded produce and season with pinch of salt and pepper.
Heat a frying pan and add butter. When hot, add shredded vegetables into the frying pan and fry 10-12 minutes.
Meanwhile, fill a large pot with enough water to reach depth of 3 inches. Add coarse salt and a tablespoon of 1 tsp vinegar; bring to a simmer. Gently create a vortex with a fork in the water and crack eggs into the pot gently. Cook just until whites are set, about 3 minutes depending on desired runniness of the yolk. Remove with a slotted spoon onto a paper towel and proceed with the remaining eggs. You can do both eggs at once or do them one by one.
On each plate, assemble hash with poached egg over top.
Still hungry? For more unique breakfast ideas, try Tuesday morning toast or trumpet crumpets.
fermented foods
Kimchi. Sauerkraut. Kefir. Tempeh. Yogurt.
What do these foods all have in common? They are fermented foods that may promote good gut health and weight loss, improve immunity and even allergies. In it's most basic sense, As Sandor Katz explains, "Fermentation is the transformation of food by various bacteria, fungi, and the enzymes they produce." Katz is the expert if you didn't know - He's the author of The Art of Fermentation, and should be on every food enthusiasts bookshelves. It's more informative than recipe-based, designed to introduce and educate one on the variety of fermented foods and beverages.
Coupling Katz with Rene Redzepi and David Zilber's new book, The Noma Guide to Fermentation, will set you up to make a plethora of delicious, nutritious, fermented foods. In Redzepi's book, there's even a how-to guide on building an incubation chamber. I'm still putting together the supplies so that I can make koji. How nerdy is that? Ha! Watch the video below to learn more about koji:
What do these foods all have in common? They are fermented foods that may promote good gut health and weight loss, improve immunity and even allergies. In it's most basic sense, As Sandor Katz explains, "Fermentation is the transformation of food by various bacteria, fungi, and the enzymes they produce." Katz is the expert if you didn't know - He's the author of The Art of Fermentation, and should be on every food enthusiasts bookshelves. It's more informative than recipe-based, designed to introduce and educate one on the variety of fermented foods and beverages.
Coupling Katz with Rene Redzepi and David Zilber's new book, The Noma Guide to Fermentation, will set you up to make a plethora of delicious, nutritious, fermented foods. In Redzepi's book, there's even a how-to guide on building an incubation chamber. I'm still putting together the supplies so that I can make koji. How nerdy is that? Ha! Watch the video below to learn more about koji:
Koji aside, many fermentations do not require you to create or purchase your very own chamber to ferment at home. In fact, you can make the most basic recipes with just about any vegetable -some fruits too- without any special equipment: All you need is a vessel, scale, salt, and the produce of your choice. Simple.
And there's no need to be afraid of getting started for fear of the wrong bacteria growing: Any microbiologist will tell you that "risky" is not a word used to describe the process of a simple vegetable fermentation. The lactic acid bacteria that is found on all plants develops quite quickly when fermenting, and can out-compete the incidental pathogenic bacteria.
Fear not: When you preserve in brine, things like botulism need not be of concern.
Here's how it works: When a plant is harvested, it contains many microorganisms that continue to multiply and diversify. Aerobic bacteria get replaced by anaerobes, which includes many different types of lactic acid bacteria. After the plant becomes submerged, fermentation then begins. Carbon dioxide, alcohol, and acetic acid are also produced.
Enough with the science, let's get to the kitchen and ferment something.
And there's no need to be afraid of getting started for fear of the wrong bacteria growing: Any microbiologist will tell you that "risky" is not a word used to describe the process of a simple vegetable fermentation. The lactic acid bacteria that is found on all plants develops quite quickly when fermenting, and can out-compete the incidental pathogenic bacteria.
Fear not: When you preserve in brine, things like botulism need not be of concern.
Here's how it works: When a plant is harvested, it contains many microorganisms that continue to multiply and diversify. Aerobic bacteria get replaced by anaerobes, which includes many different types of lactic acid bacteria. After the plant becomes submerged, fermentation then begins. Carbon dioxide, alcohol, and acetic acid are also produced.
Enough with the science, let's get to the kitchen and ferment something.
fermentation: getting started
Fermenting foods and beverages is not something new. It's been around for centuries, playing an instrumental role in human evolution.
Fermentation can be summed up with four words: "chop, salt, pack, wait." (Katz).
*salt* means the amount salt = 2% of the total weight of vegetable and liquid.
As you can see from my pictures above, I chose the brine method. Next time, I'll try grating my vegetables. The objective is to expose as much surface area as possible to pull out the juice from within the vegetable. Clearly, if you take a look at the picture, I couldn't help but ferment the carrot in it's original shape, so I kept it whole. Yes, it will take longer to ferment, but the shape was too gnarly to mess with... The beets were sliced into small quarters, and the remaining carrots were cut into large matchsticks.
My advice? Keep it simple the first go around. Taste what happens to the food every few days, and when you think it has reached its ideal taste, refrigerate. You can always make another batch and play with spice and aromatics to add to the flavor.
The point is to get you in your kitchen cooking and experimenting.
The verdict is still out on all the positive health benefits of fermented foods, but it's certainly a hot topic in the nutrition world, and it continues to be studied. If you live in Minneapolis/St. Paul, MN, you too could participate in a gut study involving fermented vegetables. Simply contact Ky from GYST Fermentation Bar to learn more about how to join.
Looking for more inspiration? Check out my Mac 'n' Chi post for more a different way to play with home fermentations.
Fermentation can be summed up with four words: "chop, salt, pack, wait." (Katz).
- Chop your vegetable
- Salt* chopped vegetables and do one of two things, pound or squeeze until moist or soak in a brine solution for a few hours.
- Pack vegetables into a sterilized vessel and weigh them down below the brine/liquid. I used a plastic zip lock bag and filled with water.
- Wait, taste often, and refrigerate when you're satisfied.
*salt* means the amount salt = 2% of the total weight of vegetable and liquid.
As you can see from my pictures above, I chose the brine method. Next time, I'll try grating my vegetables. The objective is to expose as much surface area as possible to pull out the juice from within the vegetable. Clearly, if you take a look at the picture, I couldn't help but ferment the carrot in it's original shape, so I kept it whole. Yes, it will take longer to ferment, but the shape was too gnarly to mess with... The beets were sliced into small quarters, and the remaining carrots were cut into large matchsticks.
My advice? Keep it simple the first go around. Taste what happens to the food every few days, and when you think it has reached its ideal taste, refrigerate. You can always make another batch and play with spice and aromatics to add to the flavor.
The point is to get you in your kitchen cooking and experimenting.
The verdict is still out on all the positive health benefits of fermented foods, but it's certainly a hot topic in the nutrition world, and it continues to be studied. If you live in Minneapolis/St. Paul, MN, you too could participate in a gut study involving fermented vegetables. Simply contact Ky from GYST Fermentation Bar to learn more about how to join.
Looking for more inspiration? Check out my Mac 'n' Chi post for more a different way to play with home fermentations.
banana meets sourdough
A coworker recently gave me a sourdough starter, so every week for the past month I've been experimenting with new foods. Every Tuesday, the day we work together, she comes into my office first thing and asks me, "What did you make this week? You should try..."
But these banana muffins have been by far my favorite.
The soft pretzels and cookies I tried turned out Okay: I would have liked to boil the pretzels before baking, but wasn't sure how the sourdough would react. Something to try for the next batch of pretzels, I suppose. And the cookies? Well, they had a softer texture and resembled something more like a scone. Still good, but tasted too, well, healthy. There are times when I want a hearty, grainy cookie, but other times, I want a classic, buttery, sweet cookie that melts in my mouth. This was not that cookie.
This ultimately led to the muffin recipe you'll find below. It is a healthier version of a muffin - one that doesn't weigh you down or add to the 'muffin top' (pun intended). Its soft center and banana goodness are just what your body needs to provide you with proper fuel. Plus, it's loaded with fiber to satiate your hunger, and isn't sweet or oily like many muffins. While it's a healthy version, however, I didn't run into the same problem as with the cookies: This was, in a word, delicious.
Don't take my word for it. Bake them yourself and try one or all. You won't want to share these banana beauties.
But these banana muffins have been by far my favorite.
The soft pretzels and cookies I tried turned out Okay: I would have liked to boil the pretzels before baking, but wasn't sure how the sourdough would react. Something to try for the next batch of pretzels, I suppose. And the cookies? Well, they had a softer texture and resembled something more like a scone. Still good, but tasted too, well, healthy. There are times when I want a hearty, grainy cookie, but other times, I want a classic, buttery, sweet cookie that melts in my mouth. This was not that cookie.
This ultimately led to the muffin recipe you'll find below. It is a healthier version of a muffin - one that doesn't weigh you down or add to the 'muffin top' (pun intended). Its soft center and banana goodness are just what your body needs to provide you with proper fuel. Plus, it's loaded with fiber to satiate your hunger, and isn't sweet or oily like many muffins. While it's a healthy version, however, I didn't run into the same problem as with the cookies: This was, in a word, delicious.
Don't take my word for it. Bake them yourself and try one or all. You won't want to share these banana beauties.
the recipe
Serves 12 medium sized muffins
Ingredients:
1 1/4 cup sourdough starter
1 cup whole-wheat flour
1/2 cup quick cooking oats, 2 tablespoons reserved for garnish
1/2 tsp. salt
1/2 tsp. baking soda
1 tsp. baking powder
2 tsp. five spice powder
1/4 cup raw sugar*
1 cup mashed bananas (about 3 if frozen, then thawed)
1 egg
1/4 cup safflower oil
*it doesn't have to be raw; use your favorite sugar here
Directions:
1. At least 12 hours before you with to bake, mix the starter with the flour and allow to rest covered in a warm spot.
2. Preheat oven to 375F. Combine starter blend with oats (except 2 tablespoons), salt, baking soda, baking powder, and five spice.
Set aside.
3. In another small bowl, combine the sugar, bananas, egg, and safflower oil.
4. Gradually add the liquid ingredients into the dry (plus starter) stirring just until combined.
5. Spoon batter into prepared muffin pans (I like to spray oil into the paper cups to allow for easy muffin removal) about 3/4 full. Top with remaining oats and a light sprinkle of salt. Bake for 20-25 minutes, or until a toothpick comes out clean.
Find more inspiration for baked goodies here or try making the Tuesday morning toast. It's another easy and healthy breakfast idea.
for the love of tomatoes
Conditions are finally perfect. Not only because the tomatoes are abundantly in season, but also because the weather has turned cool and comfortable - ideal for canning/preserving. Long hours spent over a hot stove in the kitchen is a much more enticing, and bearable, proposition after the sweltering heat of summer has been tamed by the first days of September.
Another pro? This time of year is also when you'll find the the best deals, Your local farmers market should be the first place you visit to purchase tomatoes in bulk. Quarter and half bushels ($15 on average for a quarter) are going to be most affordable and freshest, with a higher nutrient content than what you'll find at the average grocery store.
Each year, I make around a half bushel of tomato preserves in various forms: whole tomatoes, quartered tomatoes, peeled tomatoes. Hot pepper tomato jelly, and tomapple (tomato, apple) jam. And, of course, a few eaten fresh. It can take several hours to process tomatoes, but more than worth your time. Something new I tried this year: dehydrate the tomato skins and, then grind them into a powder. A dash of flaked lycopene (aka tomato skin) is a great addition to garnish soups, stews, grain bowls, even popcorn, or anything else that could use that little extra something.
And, while time-consuming, peeling tomatoes is super easy. It can be somewhat dangerous, however, if you're impatient like myself. The heat from the tomatoes after blanching is boiling hot. Wear gloves, tough it out, or wait until they cool down (can put in an ice bath)
Another pro? This time of year is also when you'll find the the best deals, Your local farmers market should be the first place you visit to purchase tomatoes in bulk. Quarter and half bushels ($15 on average for a quarter) are going to be most affordable and freshest, with a higher nutrient content than what you'll find at the average grocery store.
Each year, I make around a half bushel of tomato preserves in various forms: whole tomatoes, quartered tomatoes, peeled tomatoes. Hot pepper tomato jelly, and tomapple (tomato, apple) jam. And, of course, a few eaten fresh. It can take several hours to process tomatoes, but more than worth your time. Something new I tried this year: dehydrate the tomato skins and, then grind them into a powder. A dash of flaked lycopene (aka tomato skin) is a great addition to garnish soups, stews, grain bowls, even popcorn, or anything else that could use that little extra something.
And, while time-consuming, peeling tomatoes is super easy. It can be somewhat dangerous, however, if you're impatient like myself. The heat from the tomatoes after blanching is boiling hot. Wear gloves, tough it out, or wait until they cool down (can put in an ice bath)
How to peel tomatoes
1. Score the tomatoes by marking an 'x' using a knife on the butt of the tomato.
2. Bring a large pot of water to a boil and blanche the tomatoes for 30-60 seconds.
3. Remove tomatoes from water, allow to rest and cool (optional).
4. Peel tomatoes from scored end towards the crown.
5. Dehydrate skins or toss
6. Process tomatoes
2. Bring a large pot of water to a boil and blanche the tomatoes for 30-60 seconds.
3. Remove tomatoes from water, allow to rest and cool (optional).
4. Peel tomatoes from scored end towards the crown.
5. Dehydrate skins or toss
6. Process tomatoes
processing tomatoes
Once you've got those tomatoes peeled, you're ready for canning. It's super easy, but, as I mentioned before, is time consuming. The more often you do it, the quicker and more efficient you will become. There are two methods you can follow: One uses a boiling water method, and the second utilizes pressure canning.
Prepares 2 each 3/4 lb glass jars. Double, triple, multiply accordingly
- The boiling water bath method is safe for tomatoes, fruits, jams, jellies, pickles and other preserves.
- Pressure canning is the only safe method of preserving vegetables, meats, poultry and seafood.
Prepares 2 each 3/4 lb glass jars. Double, triple, multiply accordingly
what you need
- 2 lbs tomatoes
- ½ tsp citric acid or 2 Tbsp bottled lemon juice to each hot quart jar (I prefer citric acid)
- Salt, 1 tsp salt to each quart jar or 1/2 tsp salt to each pint jar (if desired)
- 2 quart glass preserving jars with lids and bands
directions
- PREPARE boiling water canner. Heat jars in simmering water until ready for use. Do not boil. Wash lids in warm soapy water and set bands aside. -I like to keep my jars warm by placing them in a 200F oven until ready for use.
- WASH tomatoes. Dip in boiling water 30 to 60 seconds. Immediately dip in cold water. Slip off skins. Trim away any green areas and cut out core. Leave tomatoes whole or cut into halves or quarters.
- CUT tomatoes into quarters to measure about 2 cups. Transfer to a large stainless steel saucepan and bring to a boil over medium-high heat. Using a potato masher, crush tomatoes to release juices. While maintaining a gentle boil and stirring to prevent scorching, quarter additional tomatoes and add to the saucepan as you work. The remaining tomatoes do not need to be crushed, as they will soften with heating and stirring. Continue until all tomatoes are added, then boil gently for 5 minutes.
- ADD ½ tsp citric acid or 2 Tbsp bottled lemon juice to each hot quart jar or ¼ tsp citric acid or 1 Tbsp bottled lemon juice to each hot pint jar.
- PACK hot tomatoes into hot jars to within a generous 1/2 inch of top of jar. Press tomatoes into the jar until the spaces between them fill with juice, leaving 1/2 inch headspace. Add 1 teaspoon salt to each quart jar, 1/2 teaspoon to each pint jar, if desired. Remove air bubbles and adjust headspace, if necessary, by adding hot tomatoes. Wipe rim. Center hot lid on jar. Apply band and adjust until fit is fingertip tight.Place jar in boiling water canner. Repeat until all jars are filled.
- PROCESS filled jars in a boiling water canner for 35 minutes for pints and 45 minutes for quarts, adjusting for altitude. Remove jars and cool. Check lids for seal after 24 hours. Lid should not flex up and down when center is pressed.
This recipe is a modification of an original Ball® Fresh Preserving recipe.
Give it a try, and let me know what you think! Share pictures and all your stories here. Or have your own favorite way to use tomatoes during this perfect time of year? I'd love to hear about it as well.
And, if you're looking for ideas, check out my pickled watermelon rinds for another unique preservation recipe.
And, if you're looking for ideas, check out my pickled watermelon rinds for another unique preservation recipe.
Juicing was all the rage last year. I still have clients who ask about juicing.
What are the benefits? Should I juice? Is it healthy?
My response? When in moderation, it can be part of a healthy diet, especially when you juice at home. It's not as nutritious as eating whole fruits or vegetables, though, as you don't benefit from consuming the pulp (fiber, vitamins, minerals) of the fruit and/or vegetable your turning into liquid. However, you can use the pulp, or produce scraps that separate from the juice. You can bake with them by incorporating into crackers (e.g. as I did in the recipe below), breads (e.g. in a banana or zucchini loaf), or pancakes. Making soup stock from your produce scraps is another great idea, and especially useful come cold weather.
One of my favorite homemade juicing recipes is made with carrot, turmeric root, orange, and ginger. It's not something I prepare often, but when I have the craving (and a refrigerator full of carrots), I dust off my juicer to quench my carrot juice thirst.
Note: You can swap out the carrots for just about any vegetable. Beets, zucchini, and squash are some of my favorite substitutes.
What are the benefits? Should I juice? Is it healthy?
My response? When in moderation, it can be part of a healthy diet, especially when you juice at home. It's not as nutritious as eating whole fruits or vegetables, though, as you don't benefit from consuming the pulp (fiber, vitamins, minerals) of the fruit and/or vegetable your turning into liquid. However, you can use the pulp, or produce scraps that separate from the juice. You can bake with them by incorporating into crackers (e.g. as I did in the recipe below), breads (e.g. in a banana or zucchini loaf), or pancakes. Making soup stock from your produce scraps is another great idea, and especially useful come cold weather.
One of my favorite homemade juicing recipes is made with carrot, turmeric root, orange, and ginger. It's not something I prepare often, but when I have the craving (and a refrigerator full of carrots), I dust off my juicer to quench my carrot juice thirst.
Note: You can swap out the carrots for just about any vegetable. Beets, zucchini, and squash are some of my favorite substitutes.
recipe: carrot pulp crackers
Makes about 50 thin crackers
Ingredients:
2 cups carrot pulp
1/4 cup ground chia seed
1/4 cup buckwheat flour
2 teaspoon black peppercorn
2 teaspoon fennel seed
2 teaspoon sesame seed
maldon salt
coconut oil
Directions: Preheat oven to 325F
In a pan, toast black peppercorn, fennel and sesame until it begins to brown and becomes fragrant, about 3 minutes.
Grind in a mortar and pestle or spice grinder (I use a dedicated coffee grinder) until it becomes a powder consistency. Mix with carrot pulp, chia, and buckwheat.
Using parchment or two silpats, brush one side of a sheet with coconut oil using a pastry brush. Working in batches, about 3, roll between parchment (or silpat) using a wine bottle or rolling pin. Roll as thin as possible so that it still holds together, brush with more coconut oil, sprinkle lightly with maldon salt, and bake until golden brown and cooked thoroughly, about 20 minutes.
When it's cooled to room temperature, break into pieces and serve with meats and cheese, jam, mustard, pickles, or anything else your heart desires.
Ingredients:
2 cups carrot pulp
1/4 cup ground chia seed
1/4 cup buckwheat flour
2 teaspoon black peppercorn
2 teaspoon fennel seed
2 teaspoon sesame seed
maldon salt
coconut oil
Directions: Preheat oven to 325F
In a pan, toast black peppercorn, fennel and sesame until it begins to brown and becomes fragrant, about 3 minutes.
Grind in a mortar and pestle or spice grinder (I use a dedicated coffee grinder) until it becomes a powder consistency. Mix with carrot pulp, chia, and buckwheat.
Using parchment or two silpats, brush one side of a sheet with coconut oil using a pastry brush. Working in batches, about 3, roll between parchment (or silpat) using a wine bottle or rolling pin. Roll as thin as possible so that it still holds together, brush with more coconut oil, sprinkle lightly with maldon salt, and bake until golden brown and cooked thoroughly, about 20 minutes.
When it's cooled to room temperature, break into pieces and serve with meats and cheese, jam, mustard, pickles, or anything else your heart desires.
Love carrots? Then you MUST try the carrot, parsnip cake. It's absolutely delicious.
Next up
Most Popular
Categories
All
Backpacking
Dough & Noodle
Main
Nosh
Sauce Or Spread
Skin
Soups & Stews
Spices
Sweets
Follow
Copyright © 2015 Ranelle Kirchner - All Rights Reserved - Designed by papers.media