Category: Breakfast

Revolutionary Pancakes

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Revolutionary Pancakes // My New Roots

When I was pregnant, you wouldn’t believe how many people told me how much fun it would be cooking for a little person someday. Although this seemed like an obvious thing, I kind of shrugged it off, thinking that it wouldn’t be that awesome. I think part of me feared the pressure, or the possibility of cooking becoming more of a chore than a pleasure.

Although I’ve had my fair share of noggin scratchin’, I have to say that cooking is now more than a pleasure. It’s moved into a greater creative place, I feel freer, and I’ve discovered so many cool things through the challenges.

Take this recipe for example. Seeing as happy accidents seem to be at the core of what I do, it’s no surprise that the recipe for Revolutionary Pancakes evolved from something other than what it was originally intended for. In July of last year I blogged about Raspberry Ripple Buckwheat Porridge. Around this time, I was beginning to give my little babe whole grains, but because we chose to let him feed himself, it was hard to actually get enough in him – the floor had all it could handle, thank you. One day after blending the porridge up, I looked at the still-hot skillet on the stove from my husband’s eggs, and mused about pouring my own breakfast into the pan. So I did. And it made a pancake. A pretty perfect, tasty, sprouted pancake that my baby could actually pick up and eat himself without supplying the hardwood with yet another coat of whole grain goodness. For the win.

This got me pretty excited. Not only did I have a new and very popular meal for my wee one, but a new a very popular meal for myself. I’ve been experimenting a lot for the last 9 months with this one and I’m thrilled to say we have a rather fool-proof recipe on our hands, dear friends. Pancakes for everyone!

And what is so revolutionary about them? These pancakes contain two ingredients. They are flour-free, sugar-free, gluten-free, and vegan.  They use soaked whole buckwheat and any other grain you have in your pantry; brown rice, quinoa, millet and amaranth are my favourites. Add-ins are welcome and sneaking some fruits, veg or superfoods into these is totally possible. Lastly, and my favourite aspect, is that you don’t even get a bowl or spoon dirty in the process since you can soak the grains right in your blender, then pour the batter straight into the pan.

Revolutionary Pancakes // My New Roots

Flour Power?
I am trying my best to live a flour-free life. Why? Because even if I buy “whole grain” flour at the store, I don’t really know how whole grain it actually is, how long it’s been since it was processed, and just how that went.

If you consider foods’ three mortal enemies: heat, light and oxygen, flour seems like it may be on the losing end of this battle. Grinding grain inevitably exposes its insides to the three foes, so keeping grains whole right up until you’re going to consume them is no doubt the best practice to avoid losing vitamins, minerals, and gaining serious un-desirables, such as oxidized fats.

To remedy all of this, we can grind our own grain and use them right away. Soaking the whole grains first, then using them in a recipe such as this one, is the easiest method for most of us. We can also make our own flour, either in a dedicated grain mill (which can be expensive) or with something as simple as a coffee grinder. I also really love buying rolled oats (not quick-cooking or instant) and grinding them in my food processor to make flour. This is a really easy and inexpensive way to ensure I’m getting a whole product, ground fresh and full of nutrients.

If you are going to buy flour, make sure it has an expiry date (as all food should go bad at some point, eh?) and surprise! Keep it in the fridge. That’s right, all sealed up tight in a cool, dark place. If you are someone who does a lot of baking and goes through flour very quickly, no need to worry about this too much, but if you’re a sporadic baker like me, keep the enemies at bay.


Revolutionary Pancakes // My New Roots

I must be upfront and inform you that these are not like the familiar, light-n-fluffy American-style pancakes, or whisper-thin European crêpes. Because they are not made with white flour, or flour at all for that matter, they are substantial in taste and texture. On the grounds of their potential density, I like to make mine on the thin side, and relatively small. You can thin the batter out quite a lot if you do like crêpes, but they will inevitably be chewier – a quality I quite like.

I’ve always been an enthusiastic pancake eater because they are the prefect blank canvas for all manner of healthy, tasty toppings. I like to crown these particular ones with homemade nut butter, fresh seasonal fruit, hemp seeds, coconut, and of course maple syrup, honey, or jam.

As a bonus, I’ve included a quick recipe for luscious Ginger-Vanilla Cashew Cream. Since I posted a picture of it on Instagram, it would be almost cruel not to provide you with the ingredients and method, however simple it all is to make. What’s groovy about pairing this with the pancakes is that you’re already soaking grains for breakfast, so giving the nuts a bath before bed seems like no extra effort at all.

Revolutionary Pancakes // My New Roots

 

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One more exciting thing to mention is The Guardian’s magazine, Observer Food Monthly has published a story about the wave of healthy eating washing over the globe and the women who are at the forefront of this movement. The cover features The Hemsley Sisters, Ella Woodward, Anna Jones, and yours truly (a very dolled-up version, I might add). Read the article and get one of the spring recipes from my cookbook, here.

OFM cover

Seriously Super Cereal

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Seriously Super Cereal // My New Roots

If you were to nominate one meal a day for a facelift, would it be breakfast? I thought so. Breakfast can be a challenge for many people, including myself. I get into super groovin’ streaks with morning meals for weeks on end at times, feeling like I’m sooo on top of everything in my life. Then something happens, breakfast becomes less of a priority and I end up making the same smoothie or sourdough smeared with almond butter over and over again. Okay, now that I am writing this down, it really doesn’t sound all that dreadful, but for me, starting the day in not only a conscious, but enthusiastic way sets me up for the rest of my waking hours. It fuels me in ways that go beyond calories: it’s self-love, ceremony, and celebration.

Ironically, I make a very complete and healthy breakfast for my 14-month old every single day without even thinking about it. Before I go to bed at night, I soak whole grains, nuts and seeds, rinse them in the morning and cook them with fresh fruit, spices and superfoods. So, um, what about mum? Funny how it wasn’t until recently that I thought about myself and how I would like the break the fast. I guess that’s just “being a parent” sometimes, but I am now committed to making a change. It is a New Year after all.

Seriously Super Cereal // My New Roots

Serious Cereal and a Plea for Carbohydrates
When someone says that they eat “cereal” for breakfast, what do you picture? A bowl of steaming hot whole grains, or sugary flakes in milk? I tend to imagine the latter, and I suppose it’s because that was my breakfast growing up. We had a few kinds of packaged cereal, and not total junk food, but I do recall the odd time we could convince my mom to buy some rainbow-hued concoction in a moment of weakness. I get it: boxed cereal is mindlessly easy, requires no cooking, soaking, stirring or waiting.

But this. This is serious cereal. Real cereal. The kind that stands behind its name, and not the kind that has led us so far astray from what cereal actually is that we’ve mostly forgotten it’s meaning. It’s unprocessed, unrefined, completely whole and natural, and the real way we are meant to eat grains.

And while we’re on the subject, I would like to make a case for carbs. When yet another friend of mine felt the need to accuse all carbohydrates of being evil, I wonder how we’ve become prejudice against macronutrients?! It’s like the diet dark ages.

Carbohydrates are not the devil. Many modern eating plans out there vilify them for various reasons, but we need to remember that the majority of grains and grain-related products that people in developed counties consume are highly processed, refined, and stripped of nearly all their nutrients. This was originally done to prolong shelf life, but continues as we’ve developed a taste for them! It turns out we prefer sweeter food that is faster to cook and easier to chew (go figure). From a biological standpoint, this makes perfect sense, so it’s rather difficult trying to convince people to spend more money on food that spoils faster, takes longer to cook and eat! Argh. I can only promise you it is worth it. And once you start replacing refined grains with whole grains you will feel why. Eating them in balance with both fats and proteins is a much healthier and quite simply, a more sustainable way of living.

My point here is this: let’s stop looking at food in its respective parts (carbs, fats, proteins), and get back to the whole picture, the whole food. Choosing a balanced way of eating, as close to nature as possible is the most realistic plan for eating long term. Going to extremes (low-carb! no-carb! fat-free! high-protein!) is not a sustainable way of eating or living. What I propose instead is a sensible, flexible dietary strategy that we can incorporate successfully, and joyfully, over a lifetime.

McKel Hill wrote a couple stellar articles about carbohydrates over on her site, Nutrition Stripped. Check them out – very clear and thorough reads for those of you who want to know more!

Seriously Super Cereal // My New RootsI made this cereal blend with a few things in mind. For one, I wanted the mix to be gluten-free so that we can all enjoy it. I wanted something that could keep outside of the fridge, as rolled grains spoil relatively quickly if left at room temperature (how long have those quick oats been sittin’ in your cupboard, ya’ll?) so I chose only whole grains that are relatively shelf stable. And of course, I also wanted the cereal to actually taste good, which it does. The texture is also very pleasing, not mushy or glue-y like some of the other porridges I’ve tried. The sunflower seeds add a wonderful tooth and the grain size differences make for a satisfying mouthfeel (yes, I just used that word).

Although I highly recommend soaking the cereal overnight, you can of course cook it from raw the morning you are eating it. In both cases however, rinse the cereal under cool running water before cooking. I use a very fine mesh sieve for this, as the chia and amaranth seeds will fall through large holes.

Seriously Super Cereal // My New Roots

Once cooked, add whatever you like to the porridge. I love a little nut milk poured over the top for creaminess, plus a drizzle of maple syrup or honey, which makes everything delish. I made up a couple seasonal bowls in hopes of inspiring you: one with pear, roasted hazelnuts, and pomegranate seeds; the other with persimmon, toasted coconut flakes and bee pollen. Warming spices like cinnamon and cardamom are tasty stirred in, as are dried fruit, like apricots, raisins, goji berries, mulberries, or figs. Basically, this breakfast is infinitely customizable for every palate and season. Find your groove and just enjoy filling yourself with nourishing goodness from morning’s first light.

Seriously Super Cereal // My New Roots

The below batch recipe is a good starting amount, and will make 18-19 portions if you go with ¼ cup / 50g servings. I find this amount is perfect for me once I add in fruit, some nuts or seeds and superfoods, but if your calories needs are higher, go for 1/3 or 1/2 cup servings. If you want to double, triple or quadruple the batch amount, feel free to do so. I just recommend making this amount first and testing it to make sure you really like it, then you can make it your go-to cereal.

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My New Roots: Inspired Plant-Based Recipes for Every Season

For those of you that follow me on Instagram will know that I received the first hard copy of my cookbook this week! Eek! I just wanted to take this opportunity to thank you all SO MUCH for the incredible love and enthusiasm. I couldn’t write this post and not tell you how much I appreciate your words. Sheesh! I am bursting with gratitude.

I have to mention again that the book is only available for preorder at this time, here. The book drops in North America March 31, UK and Australia April 9, Denmark May 21, Netherlands in June and Germany this summer. Thanks everyone!!

with a full heart,
Sarah B

Show me your Seriously Super Cereal on Instagram: #seriouslysupercereal

A Winter Weekend Cleanse

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Simple 3-Day Cleanse // My New Roots

Happy 2015, dear friends!

I wasn’t sure about doing a detox post this year simply because it seemed predictable, but over the past couple weeks, my body told my brain to stop thinking so much and just do what I feel. Smart body.

There are many reasons people feel the need to press the reset button this time of year. Overindulgence, chronic stress, feelings of fatigue or sluggishness are the usual suspects, but there are also positive grounds for clearing out the cobwebs such as wanting to gain more energy and increase vitality, achieve higher levels of clarity, and realign with our internal guidance systems. I know the telltale signs for myself, and they usually involve a slight disinterest in eating (sounds crazy, I know), along with the desire to examine my food-body-mind relationship. Since I am often cooking everyday for a living, I can sometimes lose sight of the total magic that food is. If I slice open a head of red cabbage and fail to swoon, or that pomegranate doesn’t bring me to my knees in awe, I know it’s time to take a break, simplify, and make space for those feelings again.

But how can we make this really easy? I’ve gotten so much positive feedback from my past cleanses and detox programs for Oprah magazine and Whole Living magazine, (all of which are still online here, here and here), but one thing that people mention is how much food there is! Taking that into consideration, I thought I would design a super-simple plan this year with only two recipes and you can make the decision how long you want to go for.

One smoothie. One soup. Both are alkalizing, filling yet detoxifying, mega green but super tasty. In fact, I’ll wager that you’ll love both of these recipes so much that you’ll be enjoying them long after the cleanse is over! The Ginger-Mint Pear Smoothie is luscious, sweet-and-spicy with cooling mint and creamy avocado. The Cilantro Spinach Sweet Potato Soup is like eating a crazy-delicious hug.

Simple 3-Day Cleanse // My New Roots

Detoxifying Habits

It’s true that certain foods and herbs can aid in the detoxification process, but what else can we do to boost our cleansing process on a daily basis?

Exercise: Moving our bodies is essential for balance and overall health because it creates the conditions to breathe deeply, stretch, circulate the blood and lymph, and sweat. The more we move, the more efficient our body becomes at circulating and flushing out toxins. Gentle, low-intensity exercise such as yoga, stretching, or walking is best during a juice fast or reduced-calorie diet (such as this weekend cleanse), while high-impact exercise is recommended at least 3 times a week once you are back to eating a regular, healthy diet.

Dry skin brushing: Dry skin brushing helps stimulate your lymphatic system, which is responsible for ridding the body of toxins. Skin brushing improves the surface circulation on the skin and keeps the pores of the skin open, encouraging your body’s discharge of metabolic wastes, and resulting in an improved ability to combat bacteria, plus helping your skin to look and feel healthier and more resilient! Skin brushing also strengthens the immune system and helps aid the digestion system, both of which are greatly involved in the detoxification process.

Take a sauna: Although it is a major eliminative organ, most people’s skin is very inactive. Sweat is a most important elimination route for toxins. Repeated use of the sauna can help slowly restore skin elimination. Viruses, toxin-burdened cells, and tumours are weaker than normal cells and tolerate heat poorly. The heating of the tissues, which takes place in a sauna helps the body heal from infections and disease more quickly. I make it a habit to go to the sauna once a week for a deep, cleansing sweat. It feels amazing and does a body good!

Simple 3-Day Cleanse // My New Roots

Below is a sample plan for the Winter Weekend Cleanse. You can do the program for just one day, but I would recommend at least two to really feel the benefits. You can also go longer if you like, and include one or more of the recipes from my previous programs to compliment the new one, just so those taste buds of yours stay excited! Drink as much water as you feel like / need, but consume at least 1½ liters throughout the day. Always begin the day with warm water with lemon, as this will assist in flushing your digestive system, preparing your tummy for food by increasing stomach acid, and alkalizing your entire system. Herbal teas are acceptable, but choose ones that are particularly detoxifying. Burdock, cleavers, chickweed, yarrow, nettle and plantain are some of my favourites. I also have a wonderful Detox Tea Blend recipe here.

You can eat your smoothie for breakfast and afternoon snack, but it also fills in for a lunch if that is all you feel like. You can make up the entire batch for a day (the recipe makes about 3 cups / 700ml) if you know you’ll be on the go and sip on it when you need a pick-me-up. Or you can divide the ingredients in half and make it fresh if you’ll be near a blender.

Since we are in the colder months of the year here, I’d encourage you not to use frozen fruit, as it’s important to keep warm when the weather is not! I like to enjoy this smoothie at room temperature, and I promise it’s just as delicious as its cold counterpart.

The soup can be eaten for lunch and dinner or as a snack too. I really like it blended, but feel free to keep it chunky too!

Simple 3-Day Cleanse // My New Roots

Winter Weekend Cleanse Plan

Upon rising: warm water with lemon

Breakfast: Ginger-Mint Pear Smoothie

Throughout the day: water! Aim for 1½ – 2½ liters a day (about 6-10 cups), depending on your activity level

Lunch: Cilantro Spinach Sweet Potato Soup

Snack: Ginger-Mint Pear Smoothie

Dinner: Cilantro Spinach Sweet Potato Soup

Repeat on the following day, for as many days as you like.

Things to Avoid: caffeine, sugar, alcohol, tobacco, computer time, television, stressful situations.

Things to Embrace: sleep and rest, time outdoors, yoga, meditation, deep breathing, sauna, dry skin brushing.

 

I hope you all find your own reasons for trying out this simple cleanse, and that it proves to be as helpful as it is delicious! Remember to take things slow, set realistic goals for yourself and be celebrate each small victory! I truly wish you all the best for 2015 – this year is going to be the cleanest, greenest yet.

Love and light,
Sarah B

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Check out my interview with the gorgeous McKel over at Nutrition Stripped!