Category: Breakfast

Kichadi: The Realistic Reset

   121 Comments

IMG_0767
Happy 2018 dear friends! I hope that you all had a restful and relaxing holiday, and that you’re ready to take on the new year.

As most of you know, the past few months have been all-over-the-place (literally) for my family and I, so I’ve been giving myself plenty of freedom when it comes to what I’m eating and how often I’m exercising. With my regular routines out the window, I’ve felt an immense sense of liberation – it’s great to let go once in a while! – but now it’s gotten to the point where my body is really craving some stability and grounding, especially after the holidays. Sometimes I like to go drastic and embark on a 10-day juice fast or something like it, but my body and my mind aren’t feeling a hard-core anything at the moment, so I’m turning to kichadi to gently ease my way back into eating with more balance.

Kichadi, sometimes called and spelled khichdi, kitchari, kitcheree or khichri, is the famous one-pot wonder Indian dish that combines rice and lentils or quick-cooking pulses or legumes, such as mung beans. Its best known in Ayurvedic tradition as a cleansing and complete protein meal, very easy to digest, and a cinch to make! It is delicious, super comfort food, and even if you’re not down with eating the exact same thing for every meal for several days in a row, you’ll be thrilled to learn it’s also the perfect thing to tuck into on a cold winter night.

Because of its simplicity and ease, many people find that doing a kichadi “mono-diet” is very pleasant and far less of an ordeal than a juice fast for example (although I need to be clear that a juice fast is far deeper and more effective). Taking three to seven days to eat this dish exclusively gives the digestive organs a serious break since kichadi is very easy to break down and assimilate. And because digestion is at the core of human health, putting a practice in place that supports this essential process makes room for the miracle of self-healing: something the body is constantly striving for, but often distracted from by poor dietary and lifestyle choices. When we forgo processed foods, alcohol, caffeine, and common allergens for a few days, we give our bodies the space it needs to do what it naturally does anyway: clean itself up!

I like to eat a kichadi diet in the colder months when the weather is unfriendly and I need some reassuring, grounding, warm food – and juicing sounds about as fun as a hole in the head. It’s also a wonderful way to glide yourself into the process of cleansing if you’ve never tried it before. Since it doesn’t involve abstaining from food, most first-timers find it totally do-able, and dare I say it, enjoyable! I’ve just completed three days of eating kichadi for breakfast, lunch, and dinner, and I’m feeling sooo much more balanced, clear-headed, and energized – the ways I would like to feel at the beginning of a brand new year! I hope that this simple and realistic reset is up your alley, and that you give it a go.

IMG_0724

First things first, you’re going to need to do a bit of planning for the kichadi diet. Set a realistic goal for yourself – ideally you’ll be eating this dish for at least three days, up to seven, but if one is all you can handle, that is okay too. Since you’re eating throughout this practice, going about your regular life is usually fine, but if you want to go the extra mile and give yourself a real treat, do the kichadi diet over a long weekend or break from work so that you can focus on some other cleanse-enriching experiences, such as a massage, a sauna visit, daytime napping, reading an actual book, and maybe even going offline completely. Gasp! I started my kichadi diet on a Monday and carried out my normal routine with work and family life, and just made sure to give myself lots of juicy personal time in the evenings (essential oil bath, yin yoga sesh, early lights out etc.). Aside from a cleanse-classic mood swing on the last day, no one around me even noticed what I was doing. Since they were too busy eating pizza.   

Before you begin you’ll want to start by cutting back on alcohol, caffeine, sugar, meat, dairy, processed foods, and anything else you know is throwing you off balance. If you abstain from these things for at least a couple of days before you begin, your experience will be much smoother, as you won’t be distracted by gnarly withdrawal symptoms while you’re trying to chill. You can also add any bad habits you have to your hit list, and reduce or eliminate the daily practices that aren’t making your life extra groovy.

Whatever day you are starting the kichadi on, soak the rice and pulses / legumes together the night before. This step is important for improving the digestive qualities of kichadi, but if you are really pressed for time or you forgot, get them in water as soon as you can. Remember that even soaking for an hour is better than nothing! Cook the kichadi daily if possible, since the fresher the food is, the more energy, or “prana” it contains. My recipe makes about six servings for my appetite (eight for people who eat less) and I can easily stretch one batch over two days if no one else in my family wants it. Regardless, you’ll have to make at least two batches if you’re going for three days, and I would not recommend keeping kichadi around for longer than that. Freezing is an option, but freeze it in the portion size you’d want to eat so that you’re not heating more than you need at one sitting.

IMG_0717      

Daily routine
The night before: soak the rice and pulses together in plenty of filtered water overnight.

Morning: upon rising, drink a large glass of warm water with freshly squeezed lemon juice, followed by another glass of pure water. Make your first batch of kichadi, and enjoy it for breakfast. Store leftovers in the fridge.

Midday: Drink a couple large glasses of water at least 30 minutes before eating. Heat your desired amount of kichadi and enjoy it for lunch.

Evening: Drink a couple large glasses of water at least 30 minutes before eating. Heat your desired amount of kichadi and enjoy it for dinner.

Night time: Drink a cup of herbal detox tea if desired, enjoy something that nourishes you (bath, meditation, stretching) and go to bed early.

Repeat for three to seven days.

Kichadi Reset tips
1. Eat when you’re hungry. This may seem like an obvious one, but many people eat according to the clock, instead of listening to their bodies. Take these days to really tune in and see when your body actually desires food, and how much you need to eat to feel satisfied. When you feel real hunger, your body is giving you the signal that it is actually ready to receive.

2. Cook mindfully. Remember that cooking is something to be grateful for. If you normally approach cooking from a “let’s get this over with” standpoint, use this opportunity to make your meal prep a ceremony, and see it as a gift to yourself. Take your time washing and cutting vegetables, delight in the sound of the spices popping, the scent that wafts up while you’re peeling ginger. The attention and intention you put into your food will come back to you, and nourish you in ways that you never thought possible.

3. Keep things interesting, by adding a squeeze of lime instead of lemon to your kichadi. You can use parsley instead of cilantro, and adjust the spices to suit your personal taste. If you really need some variety, top the kichadi with some of your favourite sprouts, grated raw carrot, or fold in some spinach while it’s still hot.

4. Cravings are normal, especially when you’re knowingly depriving yourself! If you feel a craving coming on, first identify what the craving is. Be curious…maybe it has nothing to do with the food, but more your emotional or mental state. If you really can’t shake the feeling, drink water first, then try a piece of fruit, or some raw veggie sticks.

5. Drink a lot of water. The body functions optimally when properly hydrated. It is especially important when we’re resetting, since we’re letting go of things that need to be flushed out. Water is essential to this process, but it will also prevent cravings, combat fatigue and brain fog, and keep the bowels moving. Remember to drink water away from mealtimes for optimal digestion (30 minutes before eating, 2-3 hours after unless you’re very thirsty). Other beverages, even if they are “mostly water” like coffee and tea, are not water. Only water is water.

After the Kichadi diet
Although it is extremely tempting to celebrate and indulge after denying oneself certain things, this is not the best time to do so. Even though this process keeps your digestive system humming along, your body is still in a sensitive place. Introduce new foods slowly, and keep combinations small and uncomplicated (i.e. don’t have a meal with 20 different foods together). Limit meat, dairy, sugar, and processed foods for as long as possible. That congratulatory slice of cake should wait until you’re pretty much back to “normal”, or maybe even find an alternative ; )

IMG_0814

I hope that many of you try the kichadi diet out, and rejoice in the fact that there is no need to do something radical and overly deprivational during the winter. This is a time for closing in, for being quiet and gentle, and nourishing oneself in a tender way. And remember, you can enjoy this delicious kichadi even for a day, and any season of the year when you need to find your equilibrium once again. It’s a tasty way to come back to center, every time, anytime.

In health, vibrancy, and abundance for the year ahead,
Sarah B.

Show me your kichadi on Instagram: #mnrkichadi

Cinnamon Crunch Cereal and Hemp Milk

   214 Comments

IMG_0211

“It is easier to change a man’s religion than to change his diet.”
– Margaret Mead

Yup. Pretty much.
This entire shift began when I had a particularly gnarly couple of months with manic mood swings that rivaled my adolescence, acne flare-ups, bloating, low energy, night sweats, and all-round malaise. Knowing what I know, I looked at my diet first to see what could be adjusted. Everything was organic, whole, plant-based and totally “healthy” by most peoples’ standards. But it just wasn’t working anymore. I knew something had to give.

Delving in deeper, a typical day for me was a whole-grain porridge in the morning, topped with all kinds of seasonal fruit, homemade granola etc. Lunch was a couple slices of organic sourdough rye bread from the local bakery, with homemade hummus, avocado, sprouts etc. Dinner was often a mixed bowl, the base of which was brown rice, quinoa, millet or buckwheat covered in a rainbow of vegetables, homemade pickles, superfood-loaded sauce, and fresh herbs. I wasn’t eating sugar, drinking coffee, I was keeping up with my exercise and sleeping well. So what was the problem? In this case, I had a feeling it was a big ol’ grain overload.

The idea of cutting back on my morning oats, bread, and grain bowls was literally devastating to me. I cried. On multiple occasions, just talking about giving up muffins made me weep, and I felt like there was just no way I could make even more changes, or think about my diet even more than I already did.

IMG_0108

I have had two serious experiences with orthorexia in my life. For those of you who don’t know what orthorexia is, it is defined as an obsession with healthy eating. It is considered an eating disorder, and one that is becoming more prevalent in Western culture as healthy eating becomes increasingly “trendy”. The first bout happened the year I moved out of the house to study at university. While many of my friends were bingeing on junk food and beer, I swung in the opposite direction entirely and took advantage of the incredible meal program that was offered at school, and fueled myself with enormous salads, delicious sandwiches and wraps, veggie-heavy soups and stews, and protein-rich smoothies. I also signed up for the free fitness classes at the university gym, got hooked on kickboxing, step aerobics, boot camp drills, and the weight literally fell off me. I lost about 25 pounds that year, and for the first time in my life I felt like I was in control of the way I looked. The sudden attention from guys – which I had never had before – further stoked the fires for my desire to be even thinner, even though my initial motivation to eat this way stemmed from a desire to be healthy. As my attitude towards food morphed from friend to enemy, I flirted with a full-on eating disorder at this point, playing games with myself to see how long I could go without eating, how many exercise classes I could fit in between classes and study groups, how long I could make my bean salad from lunch last (too long!). Eventually my energy levels dropped to the point where I had a very hard time getting out of bed in the morning and I couldn’t concentrate well in school. I realized that I had taken things too far and started eating in a more balanced way again. I put the experience behind me without giving it too much thought.

The second time this resurfaced was, ironically, while studying holistic nutrition. While I was learning all about foods and how my body worked, I became almost afraid to eat, toxifying my body, or “poisoning” it with sugar, gluten, dairy and the rest. I became obsessed with detoxing and subsisted only on “clean foods”; mostly vegetables. I was stressed, my hair started falling out, my acne came back and my energy hit an all-time low. Despite my obvious physical misery, I somehow felt validated since I wasn’t putting anything “bad” in my body. Eating as healthy as possible became obsessive for me and my classmates, and we’d all proudly bring our lunches to school, subtly scrutinizing each other’s Tupperware contents. Again, food had lost its pleasure, its joy, and had become something that I saw as more of an enemy than a friend. And that really scared me.

IMG_0118b

After graduating, I finally got a grip, and once again slowly re-established a healthy relationship to what I was eating. It is for these reasons that food is such a tender subject for me, and changing my diet dangerous territory. I spent so many years struggling to achieve a positive connection with food, and when I finally got there and it felt like such a relief. The prospect of having to go “back to that place” of thinking about food more than I already did felt unsafe for me, and slipping back into an obsessive place felt like an inevitability. Meanwhile, the negative self-talk voices were loud and overpowering, telling me how I was fat, flabby, weak, old – things that I KNEW weren’t true. But that’s the sad thing about internal monologues, they don’t need to make sense to play like broken records in our minds all day every day. It’s enough to drive a person insane. The cruel voices coupled with my extreme fear of reverting back to my old thought patterns and eating habits absolutely terrified me. I felt like I had hit a wall of hopelessness. And all I wanted to do to feel better was to eat a piece of eff-ing bread.

IMG_0145

The reason I suspected the grain thing was because of the unique relationship that blood sugar has to our hormones. If we’re consuming carbohydrates at a faster rate than our bodies are utilizing them for energy, that extra glucose gets stored in the fat cells of the liver, which decreases its ability to breakdown excess estrogen, and allowing it to hang around in our systems longer than it should. This excess circulating estrogen causes a whole host of symptoms, including, you guessed it: mood swings, bloating, sluggish metabolism, tender breasts, fatigue, foggy thinking, PMS, and many more less-than-desirable issues. Now, these things can be exacerbated by stress (shocker), inadequate fat and protein intake, and environmental factors, all of which I was likely suffering from.

I set out by making a plan, since I know how hard it is to make positive changes without preparation. Instead of focusing on the all the things I wanted to reduce or eliminate, I focused on the foods I could have, foods higher in fat and protein, since I knew that those things would naturally elbow out the things I would normally fall back on (I’m looking at you, banana bread). I made a list that I could refer to when I was grocery shopping for ingredients. I cooked and froze things. I stocked the fridge and pantry. I was ready.

IMG_0158

Within the first few days I already noticed a difference: my energy was incredibly stable, my emotions were in check, the bloating in my stomach dissipated, and I just felt good. As the days rolled on my compulsive urges to down half a dozen muffins subsided, and it was like I could clearly see that what I had actually been battling was blood sugar issues – not just “too many” grains or carbohydrates. It became clear that I had been taking my bod on a wild rollercoaster of high and low blood sugar for years, which had in turn been tossing my hormones around like a pair of sneakers in a washing machine. Stabilizing blood sugar is the first step in managing your endocrine’s system ability to do its job properly. I realized that if I was going to eat grains (or any carbohydrate-heavy food), I had to eat them in smaller amounts, balance them out thoughtfully with enough fat and protein, and make sure that I was actually using that energy instead of letting it sit around in my body. So far, things have been going incredibly well, and I am so darn proud of myself for not only identifying the issue, but actually doing something about it.

We are fluid beings with needs that evolve and change over time. Our diets need to reflect that, which is why it’s imperative to listen to our bodies and be advocates for our own health. No one knows your body better than you, and once you quiet all the noise out there telling you “how” to eat in black-and-white terms, you’ll be able to hear yourself, without judgement, and choose the way of eating that is just right for you, right now. It may be different tomorrow, and that is okay too. In sharing this all with you, I am trying to set an example, because you too have this intuition that is telling you just what you need to eat and do right now. It’s actually fun to be connected to yourself, your unique rhythms and needs. Learning about how you operate and designing a plan that caters to your exceptional self means that you can celebrate, instead of berate your body the whole month through, and experience pleasure in every stage of our cycle. I promise.

IMG_0187

This is undoubtedly a huge topic, and one that I plan on chipping away at over the next few blog posts. Some things I want to reiterate here are, that I do not believe that grains or carbohydrates are bad. No natural food group should be vilified, just as no macronutrient should be either. If you’re thinking about giving up carbs, I’d advise you not to. Glucose, the sugar found in carbohydrates is your brain’s primary fuel source, and when consumed responsibly, carbs will help you on your wellness journey, not hinder you. I still stand behind each and every one of the recipes that I have created for this blog, the app, and both of my cookbooks, and I believe that they are appropriate for many people to enjoy. However at this stage of my life, some of the recipes do not serve my needs any longer, and I’ve had to make small changes to them, or put them on the shelf for another time. I’m okay with that.

IMG_0230

Whew! Now for some notes on the recipe.

The base recipe for my Cinnamon Toast Crunch-inspired cereal is grain-free, but it does rely on almond flour, which can be expensive. If you can tolerate pseudo-grains, feel free to top up the base with buckwheat flour. This will bulk up the cereal considerably so you’ll have more for less money.

This cereal is r-i-c-h. You really only need a small amount to fuel you in the morning – not like the bottomless bowls of that we’re used to consuming in the morning without every really feeling satisfied, ya know what I mean? And paired with a luscious liquid like my Super Creamy Hemp Milk will keep you full for even longer, help stabilize your blood sugar, not to mention flood your bod with the delicate nutrients and powerful enzymes that store-bought, plant-based milk is missing. This recipe is dead simple and pretty much like cream – I shouldn’t even call it milk, since it’s so rich and thick. And since we’re thinking outside the cereal box here, don’t stop at breakfast…this milk is amazing in coffee and tea, in raw treats and baked goods, soup, smoothies, ice cream and popsicles. You’re gonna love it!

I made the cereal the first time with just almond flour and a full half-cup of applesauce. It was definitely delicious, but I loved it just as much when I cut this amount in half. If you don’t want all the sweetness, use just ¼ cup / 60ml of applesauce instead of the full amount. If you’re using buckwheat flour, you will need the full amount of the applesauce’s moisture to bind it all together. I haven’t tried a version without the coconut sugar, so if you’re not into that stuff feel free to play with the recipe on your own.

Initially, I was really afraid to come out about any of this stuff – the changes my diet is undergoing, the orthorexia, the internal voices! But I know in my gut that if I’m going through it, someone else out there is too. And the reason I wanted to start My New Roots in the first place was to create a safe space for everyone to share and support each other on our health journeys, so I have to be as transparent and honest as I feel I can be to set that example. I want to say a huge heartfelt thank-you to all of you who have stood by me all of these years and continue to do so. It feels pretty amazing to have you, and to be getting better all together.

In light and gratitude,
Sarah B.

 

*****

Also… There’s one spot left for the upcoming retreat in Ibiza, click here to join me for a week of total inspiration and rejuvenation!

ibiza_collage2

Secret Ingredient Frozen Hot Chocolate

   92 Comments

IMG_9758

When I was in high school, the cool thing to do at lunch was eschew the basement cafeteria (obvi), leave the grounds altogether, and go to the local coffee shop. This made us feel like “adults” or something, sitting on plush velvet sofas, gossiping about so-and-so’s new haircut, and whose older brother we’d make out with while sipping a beverage that cost at least an hour’s worth of babysitting. Of course none of us really liked coffee, so we would blow our money on Italian sodas, fruity teas, and smoothies. When the warmer months rolled around, sandwich boards everywhere would announce that our very favourite, coffee-free drink was back in town: the Frozen Hot Chocolate.

Now, if you have never lived in North America, the name and entire concept of this beverage I’m sure eludes you. Isn’t it an oxymoron, frozen hot chocolate? Yes, I suppose it is, but then I also suppose that is the point – to confuse you enough that you want to buy one. There is a famous restaurant in New York City that first came up with this drink, and although I’ve never had the original, plenty of franchised cafes have made their own versions of what it essentially, a frothy chocolate milkshake.

In the past few weeks the weather here in Copenhagen has warmed up and I’ve finally been in the mood for cool, blended drinks again. But instead of using frozen bananas and other blood sugar-spiking fruits, I’ve been experimenting more and more with frozen veggies instead. The results are surprisingly delicious and I’m thrilled to have a few new veg-centric smoothies on lock. This is just one of them.

frozenhotchocolate

The surprise ingredient in my frozen hot chocolate is…wait for it…cauliflower. Now this may sound totally weird, but please trust me, it’s delicious. Not even in a compromising way. The first sips are pure chocolate paradise, followed by a slight cruciferous waft, which then disappears again, conveniently, for those of us who perhaps don’t like vegetables at all (I’m looking specifically at my three-year-old son right now). All in all, this is one frosty, chocolate-y miracle of a drink for summer and I’m making it every morning to celebrate liquid vegetables tasting like candy.

Cauliflower Power
Did you know that a cauliflower is actually a little head of thousands of compact flowers? Call me a hippie, but I like the idea of mowing down on a meadow. It makes me smile. Cauliflowers are white because they do not contain any carotene, the pigment found in things like carrots and broccoli, but what it lacks in vitamin A, it makes up for in potassium, folic acid, and vitamin C. And it may surprise you to learn that cauliflower is 25% protein and among the cancer-fighting cruciferous family that includes Brussels sprouts, cabbage and kale.

Since this recipe calls for frozen cauliflower, I know some of you will be wondering if that changes the nutritional content in any way. I’m happy to report that a recent study done on the freezing of cauliflower has shown its nutrients to be fairly stable after one-year freezer storage. Cauliflower in the study was blanched in near-boiling water for three minutes prior to freezing for one year. Numerous phytonutrients were evaluated in the study, including cauliflower’s sulfur-containing compounds. While nutrients levels were typically reduced after this year of freezer storage, loss of nutrients averaged about 15-35%. Although I always recommend eating fresh vegetables, there are some (fun!) applications that benefit from using the freezer. And it’s great to know that it doesn’t pose too much a treat to those precious nutrients. Plus, frozen veggies (and fruits) can be lower cost, especially when the fresh version is out of season. If you’re on a budget, frozen produce is a respectable way to get your plants in!

IMG_9800

The important part of this recipe is that you use frozen cauliflower, either purchased that way, or a head of cauliflower prepared ahead of time – washed, chopped into florets and frozen overnight. Similarly to how a frozen banana behaves in a blender, cauliflower too takes on a creamy-frothy consistency that works extremely well in this context. I also like to freeze the milk into cubes since this helps to keep the drink very cold and light. Dates sweeten the mixture, and you can scale these up or down depending on how hardcore you are. The cacao powder I’ve used is raw, but you can also use regular cocoa powder in a pinch, or if you’re on a budget.

This recipe is a mere 4 ingredients, but if you feel like gettin’ fancy, by all means top that frozen hot chocolate with coconut cream (from a can of coconut milk, chilled in the fridge overnight) and some cacao nibs. You can also add some ingredients to the blend itself, like a handful of soaked cashews for extra richness, a scoop of protein powder (I like sprouted pea, sprouted brown rice or hemp), vanilla, or even fresh greens (spinach is very good at hiding in this too).
The point of all this is to have fun and enjoy something that tastes like it’s pretty indulgent, but secretly good for you.

IMG_9770

Secret Ingredient Frozen Hot Chocolate
Serves 2-3

Ingredients:
2 cups / 250g frozen cauliflower florets
1/3 cup / 100g pitted dates
6 Tbsp. raw cacao powder
approx. 1 ½ cups / 350ml plant-based milk (I used oat milk)
handful of ice cubes (made from either plant-milk ice or water)

Optional ingredients:
Pinch of vanilla powder
coconut cream (from the top of a can of coconut milk)
cacao nibs
handful soaked cashews
protein powder

Directions:
1. Place all ingredients in a blender and blend on high until smooth. Add more liquid if necessary (mixture should be relatively thick).

2. Top with coconut cream and cacao nibs, if desired. Enjoy immediately.

IMG_9776

*   *   *   *   *

M+Sportrait1smalllogo2

You guys!!! I am so pumped to finally announce my upcoming wellness retreats this fall. We are going to two spectacular European locations: Ibiza, Spain and Comporta, Portugal. Both simple and luxurious, we have found the perfect settings to unwind, and press the reset button. Our Wild Heart High Spirit program combines inspiring cooking classes and nutrition workshops (lead by yours truly) with delicious movement classes, yoga, pilates and dance by Living Yolates that will both strengthen your body and open your heart. These seven days will nurture you on all levels of your being, help you realign with your internal guidance system, and ignite you on your journey towards greater health! Join us for this incredibly special, once-in-a-lifetime opportunity, with Golden Circle Retreats.