A Simple Bowl of Vegetables

I have a love affair with vegetables. Call me obsessed, but these edible members of the plant kingdom just get me so excited. And inspired. I adore so many things about them. Their colors, textures, flavors, and their ability to heal the body are just some of them. I like them prepared in all sorts of ways, whether they're dressed in a salad, steamed on a bed of brown rice, thoughtfully prepared into an elaborate entree, or slowly simmered in a soup. The possibilities are literally endless and I wonder why so many people find it difficult to eat more of them. Perhaps it just seems too complicated or intimidating to prepare vegetables for some? Or maybe those who have an aversion to them only know of the ways they don't like to eat their vegetables? I can only hope inspire people to not only eat their vegetables because they should. I want people to enjoy the process of trying new ones and preparing them in new ways (I said new ways, not complicated ways). I want people to truly savor their flavors, be blown away by their colors and varieties, and appreciate their powerful health-promoting benefits. I can only hope that this blog will inspire people to love vegetables.

Here's a super simple bowl of vegetables that came together in literally ten minutes. I put them over some brown rice and sprinkled them with sesame seeds. They're simple, nourishing, beautiful, and most of all, delicious.

Ginger-Garlic Bok Choy, Shiitake Mushrooms, and Zucchini

2 tablespoons finely chopped fresh fresh ginger
2 tablespoons chopped garlic
oil of your choice (I used sesame)
10 shiitake mushrooms, stems removed and sliced
2 to 3 heads of baby bok choy, roughly chopped
1 zucchini, very thinly sliced (as thin as you can slice, or use a mandolin)
sea salt
tamari, to taste
toasted sesame oil, to taste
sesame seeds for garnish
cooked brown rice (optional)

1. In a large pan over medium heat, saute 1 tablespoon of oil with a tablespoon each of the chopped ginger and garlic for 10 seconds. Add the mushrooms to the pan with a pinch of salt. Stir constantly to avoid sticking, until the mushrooms begin to soften, only about 4-5 minutes. Remove the mushrooms from the pan and set aside in a large bowl.

2. Add 1 more tablespoon of oil with the remaining ginger and garlic to the pan. Saute another 10 seconds and then add the zucchini and bok choy with another pinch of salt. Stir constantly for another 3 or 4 minutes until the vegetables wilt a little, but still retain their bright green color and crunchy texture. Remove from the pan and add them to the bowl of mushrooms. Toss with tamari and toasted sesame oil. Garnish with sesame seeds. Serve over brown rice, if desired.

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Wild Leek and Carrot Greens Pesto

I am loving spring right now. I love how the earth is awakening from the winter and just bursting with green. Luckily, all that green is being used in my kitchen and I just couldn't be happier. And I got to try a new-to-me vegetable in this here pesto: the wild leek, also known as the mighty ramp! I have to admit, I'm a little late on the ramp bandwagon, so it seems. These little green onions are all over the food blogs I read and the Instagram pages I follow and they're popping up at farmers markets everywhere!  I guess they can be classified as one of those "fad foods", but hey, you know what? If they taste good, I don't care if they're "trending" or not. After all, they're only around for a few short weeks out of the year, so I'd better try them while I can! I've seen them roasted, grilled, sauteed, topped on pizza, tempura battered, and fried. And all of those ideas sound fantastic. But I decided to make a pesto with them because at the time, I figured it was one of the healthiest ways to use them.  And boy was it delicious.

 

Of course I couldn't stop at ramps alone when to came to this pesto. I wanted to put to use the carrot tops from my lovely baby spring carrots. Sure enough, they helped mellow out the sharp onion-y kick that this ramp pesto had in the most perfect way possible. I love that this pesto (and any other pesto for that matter) really lets the ingredients at hand shine. I mean, there's no hiding the flavor of the ramps or the carrot tops here. And I must mention how amazingly nutritious this pesto is. It's packed with chlorophyll, antioxidants, omega 3's from the walnuts, and cancer-fighting and cancer-preventing compounds that are present in the onion family. I served the pesto on top of some equally nutritious 100% whole grain Einkorn wheat pasta. The meal was a winner, for sure.

Wild Leek and Carrot Greens Pesto (makes about 1 1/2 cups of pesto)

2 small bunches wild leeks (ramps)

greens of 1 bunch of carrots

large bunch of basil, parsley, or any other herb

3/4 cup walnuts

juice of half a lemon, or more to taste

one clove garlic

1/3 cup olive oil

sea salt

1. Trim about an inch or so of the white parts of the ramps. Soak them in a large bowl of water to rid them of dirt. Rinse the carrot greens and herbs.

2. Put the ramps, carrot greens, herbs, walnuts, lemon juice, and garlic in a food processor. Process until the greens have broken down, then slowly drizzle in the olive oil while the food processor is running. Add 1/4 to 1/2 teaspoon of sea salt and pulse to combine. Serve the pesto over whole grain pasta or any other type of grain you'd like. You can even use it as a dip for veggies.

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Whole Barley "Risotto" with Mushrooms, Asparagus, and Peas

I've been trying to figure a lot of things out lately. Things that have to do with my future, my career, my dreams. There are a lot of ideas swirling around in this head of mine and I have to admit, it's been a bit overwhelming. Uprooting my life and moving to a city where the possibilities are literally endless has been really great, but at the same time, really intimidating for someone like me. I feel like I'm fighting a battle with myself sometimes. A battle of self-doubt mixed with a feeling of invincibility. One minute I feel like I can do anything and the next, I feel that there's just no possible way. It's really something.

You see, I desperately want to feel fulfilled in the work I do. Doesn't everyone? Simply put, I want to make a difference in people's lives through teaching about food's ability to heal. I'm so passionate about creating beautiful, delicious, and healing food and all I want to do is share it with others who are eager to learn. I honestly feel that it is my calling to do so. And that's why I write this blog. That's why I'm so utterly committed to this space, even though those feelings of inadequacy creep up and cause me to wonder why I bother. There are so many people out there doing what I dream of doing and they're doing it so damn well that I just can't help but compare myself to their greatness. And you know what happens when you compare yourself to others, don't you? Well, you're just setting yourself up to be crippled by your own thoughts of self-doubt.

I guess it seems like I've treated this post like a venting session, and I thank you for reading these jumbled up thoughts of mine. Truly. There are still so many things swirling around in my head, but it helps to write it down. Put it out there. Maybe see if something will become of it. At the very least, it's an attempt motivate myself to get out there, take risks, and conquer these dreams of mine no matter how scary it is. I don't want to settle anymore just because it's safer and easier. I don't want to be that person.

Really, all this rambling has nothing to do with barley risotto. But I will say that this dish is quite delicious given the fact that it has very few ingredients. Using whole, unpearled barley kept this dish from becoming creamy and "risotto-like", so I suggest using pearled barley or regular Arborio rice if that's what you're after. I wrote a recipe for a traditional springtime risotto this time last year if you want to check it out here. But in this, I really wanted the grains to be toothsome, hearty, and healthy. It's want I'm craving this time of year. Mixed with some of my favorite spring vegetables, it was a real treat. A much needed bowl of comfort when I needed it most.

Whole Barley "Risotto" with Mushrooms, Asparagus, and Peas 
(serves 2 hungry people generously)

1 1/2 cups whole (unpearled) barley, preferably soaked overnight to aid digestibility
3 tbs organic grass-fed butter (or olive oil to make it vegan)
1 large onion, finely diced
sea salt
3 sprigs of fresh thyme
2 bay leaves
4 cloves of garlic, minced
12 large crimini mushrooms (or other mushrooms of your choice), sliced
1 bunch of asparagus, tough part of stems removed and cut into 2" pieces
1 cup of shelled fresh English peas
more butter for finishing

1. In a large pot over medium heat, saute diced onion in 1 tablespoon butter with a generous pinch of salt for about 5-7 minutes or until onion becomes soft and translucent.

2.Add the whole sprigs of thyme, the bay leaves, minced garlic, and sliced crimini mushrooms. Stir well and cook another 7-10 minutes until the mushrooms start to release their juices.

3. Add the barley along with 3 cups of water to the pot. Bring to a boil then reduce to a simmer. Watch the pot and occasionally give it a stir as the liquid starts getting absorbed and evaporated. If too much water evaporates before the barley is cooked all the way, just add more water a little at a time and continue to simmer until the barley is cooked through. It took about 45-50 minutes for my barley to get soft enough (and I soaked mine overnight), but yours may take a bit longer. Keep in mind, if you decide to use pearled barley for this (barley with the outer bran layer removed) it will cook a lot faster.

4. When the barley is cooked to your liking and there is hardly any liquid remaining in the pot, remove the sprigs of thyme and bay leaves. Add the asparagus and peas and stir well until they turn a bright green and retain some crunch. Finish it off by stirring in the remaining 2 tablespoons of butter for a beautiful rich taste and seasoning with salt to your liking. Remember salt brings out flavor and don't be afraid of the butter! It makes it delicious. Enjoy.



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Carrot Ginger Miso Soup

I have a whole new appreciation for sunshine after moving here to Seattle. When those rainy skies clear and those gray clouds lift, I am literally dancing with happiness. I'm practically sunbathing on the sidewalk (I don't have the luxery of a backyard). I'm taking advantage of every waking moment to enjoy the rays. Because sure enough, when we get three days in a row of completely clear skies this time of year, it's bound to be followed by ten gloomy ones.

This soup was made on one of those gloomy ones. I wanted to use the bunch of pretty carrots from the farmers market in a way that would warm my soul. I realized that I hadn't made carrot ginger soup nearly as much as I should have this winter. And so, I got to work putting this sunny soup together,

 

This carrot soup has some serious nutrition going on. It's brightened with the potent anti-inflammatory ginger and turmeric and is packed with beta carotene for glowing skin. The addition of traditional fermented miso paste boosts it up even further with an added detoxification benefit. As if that wasn't all enough, I topped it with some gorgeous green pea shoots and radish sprouts (because who am I kidding...I need something green on everything I eat).

Luckily, we've had some sunshine this week and I'm trying to do my best to soak up as much of it as possible. I've got a few more recipes up my sleeve this week as well, so stay tuned for some tasty goodness coming out of this kitchen of mine and into yours. Be well, everyone. And enjoy the sunshine.

Carrot Ginger Miso Soup (makes a lot of soup...you'll have leftovers)

2 onions, diced
2 pounds of carrots, or 2 bunches, cut into 1"chunks
5 cloves garlic, chopped
1 tsp turmeric
2" piece of fresh ginger, thinly sliced
4-5 cups of water or vegetable stock
salt, to taste
2 tbs miso paste
1-2 tablespoons maple syrup(depending on the sweetness of your carrots)
sprouts, pea shoots, cilantro, or avocado (optional toppings)

1. In a large soup pot over medium heat, saute the diced onion in some ghee, olive oil, or coconut oil with a pinch of salt for 5 minutes or so. Add the chopped carrots, garlic, sliced ginger, turmeric, and water. Bring to a boil and then reduce to a simmer and cover. Let simmer 20-25 minutes or until carrots are very tender.

2. Turn off the heat. Add the miso paste to the pot of soup. Puree the soup with an immersion blender until it's smooth. If the soup is too thick, you may add more water. Add maple syrup and sea salt to taste.  At this time, you may add some freshly grated ginger to the soup if you want it to have a spicier ginger kick. Serve with toppings of your choice.

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Raw Kale and Fennel Salad with Fava Bean Greens

This week in my kitchen, the theme has been green. I'm craving all sorts of green. It's amazing how in-tuned our bodies are to the changing of the seasons. As plenty of new green plants are shooting out of the ground, our bodies literally crave what is abundant from the earth. At least mine does. And I'm sure yours does, too, if you take a moment to listen to it.

The other day, I came across a new-to-me leafy green at the market. They were the lovely fava bean greens and I snatched up a giant bunch of them. They have a tender texture like spinach, but have a flavor that resembles pea shoots. I love how versatile they are and they've been making their way into my salads all week. As with any leafy green, they're full of alkalizing and cleansing properties and are perfect during this time of year when the body needs green nourishment. Combined with my favorite varieties of kale and some thinly sliced fennel, they made a perfect green-packed salad that made my body sing.

This is such a simple salad that can be made with literally any type of greens you have. You can even add some more thinly sliced crunchy vegetables, like young carrots or raw beets. And go crazy on the fresh herbs, like basil, dill, cilantro, or parsley. The dressing is simple, just lemon, olive oil, and salt. Really, there's no reason not to make this salad. It's that easy. Do your body a world of good and whip it up today for lunch.

Raw Kale and Fennel Salad with Fava Beans Greens (makes a very big salad)

1 bunch curly purple kale, rinsed, de-stemmed, and chopped
1 bunch Tuscan kale, rinsed, de-stemmed, and chopped
1 small bulb of fennel, thinly sliced
juice of one lemon
4 tablespoons olive oil
a few pinches of sea salt
1 small bunch fava bean greens (or baby spinach or chopped Swiss chard)
big handfuls of fresh herbs of your choice, chopped (cilantro, basil, dill, or all three!)

1. Combine the chopped kale, sliced fennel, lemon juice, olive oil, and salt in a very large bowl. Massage this mixture with your hands until the kale starts to wilt (about 3 minutes of massaging)

2. Add the fava bean greens (or spinach or Swiss Chard) and fresh herbs. Season with more salt if needed.

Remember, this salad is very versatile. Add any other vegetable to the salad to bulk it up, serve it with some cooked quinoa and a lentil salad, or top it with a poached egg. The sky is the limit! The key here is just getting these beautiful greens into your body and enjoying every minute of it.


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Easy Homemade Kombucha

If you told me two years ago that I'd be brewing my own kombucha regularly, I would have laughed in your face. Sure, at that time I loved to drink kombucha and knew about its health benefits, but the thought of making it in my own kitchen scared me. It seemed too complicated. And what if something went wrong? And where on earth would I find myself a starter culture, also known as a "mother", mushroom (because of the way it looks), or SCOBY (symbiotic culture of bacteria and yeast). Yeah, at that time, I was perfectly content with buying bottled kombucha in the health food store and had no desire to make it myself.

Let me back-track a little. Many of you know what kombucha is. You may be avid drinkers of this probiotic tonic. Maybe you, too, make it at home. But I know there are many of you out there who haven't the slightest idea what I'm talking about here. What the heck is kombucha? Why on earth would you drink fermented tea? And why does that mother-scoby-starter culture thingy look like a placenta?! Fear not, my friends, I'm here to explain what this whacky tea is and why I'm obsessed with it.

Now, I don't claim to be an expert on the subject of kombucha. There's something really awesome called Google that can show you the many people in the world who are and they can answer questions about it far better than I ever could (and I link to them at the bottom of this post). So I'll keep it simple here. Basically, kombucha is tea sweetened with sugar, which then gets a starter culture (aka mother, scoby, or mushroom) added to it. This mixture of tea, sugar, and culture then ferments. As it ferments, the culture basically digests the sugar (making the beverage practically sugar-free if feremtned long enough) in the tea. Over time (about 7-10 days) you are left with a probiotic-rich, crazy healthy, and bubbly drink, which tastes a bit like fizzy vinegar. Yup.

Kombucha has been around for over two thousand years. The Chinese called it "the immortal health elixer", and for good reason. Kombucha has crazy amazing health benefits, including the ability to detox the body. It actually contains beneficial enzymes that aid the body through its natural detoxification mechanisms! And because kombucha is teaming with beneficial bacteria and yeast (it's a probiotic beverage), it dramtically aids digestion, which in turn benefits every single part of your body. After all, true nutrition can only be obtained when we have impeccable digestion and healthy gut flora. Because of these properties of kombucha, plus its high antioxidant content, this beverage is most definitely immune-boosting, as well, and can help fight off a wide variety of illnesses and ailments.

I think the best tip I can give you to successfully brew your own kombucha at home is to get yourself a quality symbiotic colony of bacteria and yeast (SCOBY) from a reliable source. I bought mine here in Seattle from a local kombucha-brewing company called CommuniTea and it is healthy, thriving, and producing some awesome kombucha. Another important tip is to use organic tea and organic cane sugar. Your kombucha SCOBY will be using both of these as food, and you want your culture to thrive without any toxic chemicals found in conventional tea and sugar. I use organic gunpowder green tea and organic cane sugar to make my kombucha and the results have been amazing.

Since I don't consider myself an expert on kombucha making, I'm not going to provide my own recipe here. Instead, I'm providing you with links to the most reliable sources for all things kombucha. These resources helped me tremendously when I started my kombucha-brewing journey, and they also provide answers to any and all possible questions relating to the subject of kombucha. You can even buy your own SCOBY online from this well-respected company if you don't have a nearby source for one.

Kombucha Resources:
Kombucha Kamp- This website provides all the information you need to start making your own kombucha. You can even buy your SCOBY from here and a starter kit to help you get started.
CommuniTea-This is the company I bought my kombucha SCOBY from and here is the recipe that they use to make their amazing, traditional, kombucha. A must-read!
Nourished Kitchen- Excellent read about kombucha, plus it provides more links for further reading.
YouTube-Watching videos about kombucha-making finally motivated me to make my own. Just watching videos is enough to greatly boost your knowledge and get you on your way.


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Double Broccoli Quinoa

I want to admit something to you all. Food blogging is work. It's time consuming. It's messy. It's not as glamorous as it may seem. I mean, have you seen some of the gorgeous blogs out there? They're incredible and I strive to do work that's even half as good as them. But the truth is, I'm still learning. And I'm not even close to perfect. The last thing I want you all to think is that my kitchen is spotless all the time and that every meal I make is picture worthy. Because it's not. At all.

First, there's the hilarious sight of me balancing on a kitchen stool trying to get that perfect shot while almost falling face first into the plate of food. Seriously, one day I will come crashing down and break my nose. Typically, when I photograph a recipe, I take about fifty to sixty photos. I go through each one, and delete those that just don't do it for me. I don't even know how to use Photoshop. I should really get on that. All in all,  I probably choose four or five photos for any particular blog post. Yeah, I'm a perfectionsist. And those photos you see here on the blog are what I think are the best.

But that's just the photographing part. If only you could see the mayhem that is my kitchen when I'm putting together a recipe to blog about. There are bowls balancing in dangerous places, plates piled high, and pots on the stove almost burning. There is always a crazy amount of spoons and forks strewn everywhere. Did I mention the amount of dishes I need to wash when all is said and done? Yeah.

The beautiful thing about all of this is that it's all worth it. There's nothing that makes me happier or gets me more excited than taking some really great photos of delicious and healthy food and sharing them with the world. Even if only a teeny tiny percentage of the world ever actually sees them. What gets me motivated for each and every post is the fact that these pictures and recipes are sort of moments in time that get to be preserved and someday perhaps shared at family dinner tables. Or breakfast tables. Or at a desk in an office somewhere. And the food is making people happier and healthier. Or just more inspired to be healthier. The truth is, I love doing this. It makes me feel fulfilled. And it's worth washing all the dirty dishes. It really is.

This post goes out to every single food blogger out there who's balancing on their kitchen stools trying to get great pictures. Okay, maybe only I do that, but whatever. I admire your work more than you'll ever know. And keep doing what you do.

Today, I'm sharing  a recipe from the first food blogger I ever discovered. Her name is Heidi Swanson and she writes 101 Cookbooks, plus she's written two of my favorite cookbooks. She's been an inspiration to me since I first became a blogger and if I could have a fraction of the impact she's had on people's lives in the kitchen, then I'd be happy.  This recipe is really tasty. Plain and simple. And it just screams spring to me with it's vibrant green color. Broccoli pesto is genius, people. I could eat it by the spoonful. I changed Heidi's recipe a bit to fit my needs and tastes and that's reflected here. But the link above the recipe goes straight to the original on her blog.

Double Broccoli Quinoa (adapted from this recipe on 101Cookbooks)
3 cups cooked quinoa*
5 cups raw broccoli, cut into small florets and stems
2 cups loosely packed basil
3 medium garlic cloves
2/3 cup walnuts
1/3 cup freshly grated Asiago cheese (Pecorino or Parmesan would work)
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
Optional (but HIGHLY recommended) toppings: slivered basil, sliced avocado, crumbled feta or goat cheese


1. Barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

2. To make the broccoli pesto, puree two to three cups of the cooked broccoli, the garlic, 1/2 cup of the walnuts, basil, cheese, salt, and lemon juice in a food processor. Drizzle in the olive oil and proccess until smooth.

3. Just before serving, toss the quinoa and remaining broccoli florets with about the broccoli pesto. Taste and adjust if needed, you might want to add a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining walnuts, some sliced avocado, and basil.
Serves 4 - 6.

*To cook quinoa: rinse one cup of quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa, two cups of water (or broth if you like), and a few big pinches of salt until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.
aside and let cool, then store in refrigerator. Bring to room temp again before using.

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Homemade Lacto-Fermented Sourkraut

I'm back with another fermented vegetable! This time, it's a simple sourkraut. I wrote recently about my kimchi experiment, plus all the health benefits associated with fermentation. This time, I'm keeping it simple with a classic kraut. I've been on a fermenting kick lately, even making my own kombucha regularly, which is totally awesome (and will be a whole other blog post soon).

I've been so interested in making all things fermented that I actually took a class last week from an expert, the founder of Firefly Kitchens, Richard Climenhage. Firefly Kitchens is a small company based in Seattle that specializes in making authentic, traditionally fermented vegetables. Their products are sold at farmers markets and local co-ops both in Seattle and Portland.  Everything they make is made with local  produce and is incredibly delicious and super good for you. Right up my alley!

I've said it before and I'll say it again (and I'll probably say it again at some point...) that fermented foods, especially fermented vegetables, are one of the most important things that you can put in your body. The probiotics in these foods are better than any pill you can take and they will boost your health and digestion tremendously. Eating a bit of sourkraut, kimchi, or other fermented vegetable with every meal will drastically improve digestion and assimilation of nutrients in the body. And if you don't want to make your own sourkraut or kimchi just yet, luckily there are plenty of great local companies like Firefly Kitchens to make some for you. Just be sure you're getting these fermented foods in a health food store in the refrigerated section and that they are unpasteurized and raw.

Making sourkraut is possibly one of the easiest fermenting projects to undertake, besides pickles. The following recipe is the one that I've used in the past with a little adjustment based on what I learned from the class. Feel free to adapt the recipe by using purple cabbage, shredded carrots, beets, or any other vegetable. You can even add some caraway seeds to this classic kraut to give it that extra authentic flavor. Have fun with it!

Classic Sourkraut (from Firefly Kitchens)
Ingredients:
1 head of cabbage (3 quarts shredded)
1 1/2 tsp unrefined sea salt (Celtic sea salt, Pink Himalayan, etc...)

Equipment:
1 quart mason jar
large bowl

1. Peel off any old, discolored cabbage leaves.  Cut cabbage into quarters and thinly slice into long strips.

2. Place half of the sliced cabbage into a large bowl and add half of the salt. With your clean hands, massage the cabbage until it starts to release water. Add the rest of the sliced cabbage to the bowl with the rest of the salt and massage some more until the cabbage has collapsed a bit and when you squeeze it, water is released.

3. Put the cabbage into the mason jar and push down hard until the cabbage liquid (brine) rises above the compressed mixture. If there is not enough liquid to do this, make a salt water brine of 1 teaspoon salt dissolved into 1 pint of water. Add this brine to the jar until the cabbage is fully submerged.

4. Close lid tightly and allow to sit at room temperature for a least one week and up to six weeks for maximum flavor.

Notes:
-Keep the jar on a plate, as some brine may leak out if it gets high.
-If the brine level goes below the cabbage, add more salt water brine solution.
-Give at least one inch of space at the top of the jar to allow for expansion of gassing from the fermentation.

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Roasted Root Vegetable and Quinoa Salad

It's beginning to feel like spring here in the Pacific Northwest. It's the first time in my life that I'm not experiencing a Northeast spring, and I can say it's a little different here. There are daffodils and crocuses and blossoming fruit trees in people's yards already! I just know that my peeps in New York are still waiting for the temperature to climb and the last of the snow to melt. To them, spring is still a ways away. So I guess I'm still feeling winter with all of you Northeasterners, and I'm still into the root vegetables. For now, at least.

This salad was put together on a whim after I picked up some pretty little beets at the farmers market on Sunday. Their vibrant colors reeled me in and I just couldn't resist. I roasted them along with some parsnips, carrots, and onions and tossed the whole mix with quinoa, walnuts, and greens. I wisked up a honey dijon vinaigrette and voila! A grounding, hearty salad to welcome the chilly misty air of early spring. I can imagine this salad being super delicious with some crumbled goat cheese over top, as well. Just a thought.

Root vegetables are incredibly delicious when they're slowly roasted, as the sugars within them caramelize and concentrate. I like roasting a bunch of root vegetables in the beginning of the week and then add them to salads throughout the week. They're a great way to bulk up any meal. And what's even better is that they're packed with nutrition at a very affordable price!

Roasted Root Vegetable and Quinoa Salad

For the Salad:
7 small beets, peeled and cut into cubes
2 large carrots, peeled and cut into cubes
2 large parsnips, peeled and cut into cubes
1 large onion, peeled and thinly sliced
3 cloves garlic, minced
olive oil for roasting
sea salt
1 cup walnuts, lightly toasted in a dry skillet
2 cups cooked quinoa (1 cup dry quinoa yields 2 cups cooked)
1 cup cooked chickpeas
1 large handful cilantro or parsley, roughly chopped
3 handfuls of mixed salad greens

1. Preheat oven to 350. Toss the carrots and parsnips with a few tablespoons of olive oil and a few pinches of salt. Spread them on half of a parchment-lined baking sheet. Toss the beets with olive oil and salt and put them on the other half of the lined baking sheet. (Keeping the beets separate from the carrots and parsnips helps to prevent all of your vegetables from turning red from the beets).

2. Combine the onion and garlic with some olive oil and salt and put them on a separate parchment-lined baking sheet. Put both pans in the oven and roast for about 45 minutes to an hour, or until the root vegetables are tender and the onions are soft. Remove from the oven and let cool slightly.

2.  In the meantime, combine the cooked quinoa, cooked chickpeas, salad greens, cilantro (or parsley), and walnuts in a large bowl. Add the roasted vegetables to the bowl and toss lightly just to combine. Serve on plates or bowls with lots of the delicious honey dijon dressing poured over top.

For the Dressing:
3 tablespoons dijon mustard
2-3 tablespoons white balsamic vinegar or lemon juice
2 tablespoons honey or pure maple syrup
4 tablespoons extra virgin olive oil
a few pinches of salt, to taste

1. While the vegetables are roasting, combine all of the dressing indredients in a bowl. Wisk until the dressing is emulsified. Alternativeley, add all the dressing ingredients to a small mason jar, screw the lid on tightly, and shake well. Taste the dressing and adjust to your liking (add more mustard, more honey, more olive oil, etc...) Pour the dressing over the finished salad and enjoy!

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Raw Superfood and Seed Energy Bars

I have a treat for you today, dear readers. These raw superfood energy bars are sure to make your body sing with happiness. They are packed with some pretty darn healthy ingredients and I'm here to highlight some of those right now. Ready for it?

Pumpkin Seeds- Pumpkin seeds are an incredible source of iron and are an excellent source of  essential fatty acids that promote good prostaglandin production. They are also super high in zinc and are used as a popular nutritional treatment for prostate problems.

Sesame Seeds- Sesame seeds are one of the highest plant-based sources of calcium and iron. They contain both essential and non-essential amino acids.

Chia Seeds- Chia seeds were once used by Aztec warriors as an energy booster and are an incredible source of plant-based omega 3 fatty acids and protein. The are also a great source of soluble fiber, which makes them promote a clean digestive tract and regular bowel movements. Awesome!

Bee Pollen- A true superfood, bee pollen contains all of the essential components of life and is a complete protein. It is considered an energy and nutritive tonic in Chinese medicine. Cultures throughout the world use it in a number of applications, including extending longevity, improving endurance and vitality, aiding recovery from chronic illness, and antibiotic treatments.

Raw Cacao Powder-Unlike processed dark chocolate, the antioxidants in raw chocolate are completely preserved. Out of all the foods that contain antioxidants, raw cacao is the highest in the world. It dwarfs the popular foods and beverages commonly touted as being antioxidant-rich, such as red wine, green tea, and blueberries by a factor of 10x or more! It is also the highest food source of magnesium.

Unrefined Coconut Oil- Unrefined raw coconut oil is one of the best fats you can consume. It's a saturated fat that is so nourishing to every cell in your body and even has powerful anti-bacterial, anti-viral, and anti-fungal properties.

Medjool Dates- These delicious fruits are beyond perfect in every way. They're an incredible source of potassium and are loaded with dietary fiber. Dates are natural energy boosters and they can be used in many treats to replace refined sugar. Might I add that they taste like caramel. I love dates!

Isn't it amazing that food can be so powerful and healing? It's like medicine with superpowers! Next time I make these, I'm going to add even more superfoods to the mix...maybe some goji berries, hemp seeds, and maca powder to make these bars out of this world.

Raw Superfood and Seed Energy Bars (adapted from this great recipe at Green Kitchen Stories)
Makes around 16 bars 

Dry ingredients
1 cup  pumpkin seeds
1 cup dried shredded coconut
1/2 cup  sesame seeds
1/2 cup sunflower seeds
4 tbs chia seeds
2 tbsp bee pollen (optional)

Wet ingredients
20 fresh medjool dates, pitted
6 tbsp coconut oil, room temperature
4 tbsp raw cacao powder
1 whole vanilla bean, cut into pieces (including the pod) or 1 teaspoon vanilla extract

Add after blending
6 tbsp rolled oats
2 tbsp poppy seeds

1. In a food processor or high speed blender, pulse the dry ingredients quickly. Do not over-process, you want it a little crunchy. Place the mixture in a bowl and set aside. Add half of the dates and the rest of the wet ingredients to the food processor. Run the processor for 30 seconds, then add the rest of the dates one at a time while the machine is running until the mixture is smooth. You might have to help out by stirring around a few times with a fork or add a dash of water.

2. Pour the wet ingredients over the dry ingredients, add oats and poppy seeds and stir until well combined (I used my hands to really get the mixture well combined!). Press the mixture evenly into a 11 x 7-inch  baking dish, make sure it becomes quite compact. Place in the fridge for about 30 minutes. Cut into bars. Wrap them in paper and store in an air-tight container. Will keep around a week in the fridge.


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Vegetarian French Onion Soup with Dijon Gruyere Croutons

Sometimes, you just need some comfort food. Anyone with me on this one? It has been one of those weeks. Remember that strange feeling of "not belonging" that I wrote about not too long ago? Yeah, I'm still feeling it. So I realized that I needed something that would warm my insides and make me happier. And there's nothing happier than some French onion soup with some cheesy goodness on top.

I decided to spend my precious day off from work today in the kitchen making this here soup. So surprising, right? Let's just say I spent the afternoon crying. Ok, I'm not that depressed people, it's just that when you have to peel and slice practically a whole bag of onions to make this soup, you just can't avoid shedding some tears. But all that crying was worth it.

You'll notice in the recipe below that I use a homemade vegetable stock. I haven't bought a box of packaged vegetable broth in years. I have practically eliminated all packaged items from my kitchen, and that includes those boxes of vegetable broth. I've been playing around recently with making different variations of vegetable stocks using everything from mushrooms to winter squash and the results have been great. The all-purpose stock recipe that I used in this soup is extremely simple and straightforward. I bet you probably have all of the ingredients in your kitchen right now. If you are going to use packaged broth, be sure it's organic and doesn't have any questionable ingredients in it.

I understand that a bowl of soup of the French Onion variety typically has lots of ooey gooey melted cheese bubbling over the sides of the bowl. And when times are tough, there's nothing wrong with that. But these croutons I tell ya, they're good. You see, my husband is not a fan of ooey gooey cheesy things, so I had to compromise on this one and skimp on the cheese. And honestly, the croutons were awesome, so I wasn't disappointed in the slightest.

Vegetarian French Onion Soup with Dijon Gruyere Croutons (serves two generously)

For the Soup:
8 yellow onions, thinly sliced
5 cloves garlic, chopped
2 tablespoons butter (or olive oil if you want the soup to be vegan)
3 bay leaves
5 sprigs of fresh thyme
1/2 tsp sea salt
3/4 cup dry sherry wine
2 tablespoons dijon mustard
3 cups vegetable broth (preferably homemade, see recipe below)

1. In a large pot over medium heat, add butter (or olive oil), onions, garlic, bay leaves, thyme, and sea salt. Stir to combine and when onions start to soften, lower the heat. Let the onions slowly cook, stirring occasionally, about one hour until they are caramelized and brown and melt-in-your-mouth delicious. Remove the thyme sprigs and the bay leaves.

2. Add the sherry to the pot and cook another 10 minutes. Then add the dijon mustard and vegetable broth. Stir and let simmer another 10 minutes. Taste and add salt if you think it needs it. Ladle into bowls and top with croutons.

For the Croutons:
2-3 large slices rustic whole grain bread, cut into 1" cubes
2 tablespoons olive oil
2-3 tablespoons dijon mustard
pinch of sea salt
1/4 cup finely grated Gruyere or Swiss cheese (optional if you want to keep the soup vegan)

1. Preheat oven to 350. In a bowl, combine all of the ingredients and toss to coat the bread cubes. Lay the bread cubes on a parchment-lined baking sheet and bake for 10-12 minutes until the croutons are golden brown and sizzling. Remove from the oven and top the bowls of soup with croutons and an extra sprinkling of cheese.

Quick and Easy Homemade Vegetable Stock (makes 4-5 cups of stock)
3 large carrots, cut into 1" pieces
1 large onion, cubed
3 stalks celery, cut into 1" pieces
6 cloves garlic, each peeled and cut in half
2 bay leaves
fresh or dried herbs of your choice (I like parsley, rosemary, and thyme)

In a pot, add all of the ingredients and cover with 6 cups water. Bring to a boil and reduce to a simmer. Let simmer uncovered for one hour or more. Strain through a fine mesh strainer before using.


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