Category: Raw Food

Sweet Pea & Pearl Onion Pesto Smothered Zucchini Noodles

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I have such a special treat for you today. Since I am in the final stretch of writing my manuscript (!!!), I’ve asked Julie from the Alkaline Sisters to take over this week. She’s created a gorgeous spring recipe for all of you who really need a bite of brightness (I figure that is anyone who has survived the polar vortex, am I right?). I’ve been a fan of Julie’s site for a long time now, but we met in person for the first time last summer and the serendipitous sparks flew! We’ve been online pals ever since. She is an expert on achieving alkalinity, and I’ve asked her to give us the low-down on this very topic. After curing her own health issues with an alkaline diet, she is sharing her inspiring journey and culinary creations on her beautiful blog. She also has a book in the works and I know it is going to be absolutely amazing! Can’t wait.

I will be back very soon, but in the meantime let’s all sit back and learn something from this very wise woman. Thank you Julie, for sharing your knowledge with us! What a blessing.

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I’m so pleased that I could support Sarah by sharing a recipe with you today as she nears completion of her book.  I can only imagine the juggling that is happening as she cares for her wee babe in between wielding her heavy camera and cooking up some tasty business to style and photograph, not to mention the writing required to explain the recipe.  Lord knows I understand the process since I just recently handed my cook book manuscript in to my publisher, phew!

When we had lunch last summer we realized that we were both working with the same publisher, what are the chances of that?  We’ve both been feverishly working away on our cook books but I certainly didn’t give birth to a newborn baby as I worked thru the chapters of my book!  I swear Sarah has somehow acquired super powers as she’s hardly missed a beat here on the blog!  She’s managed to continually inspire you and I with a fabulous new recipe pretty much every week since she started the book, save for popping out a beautiful baby boy!  That’s more than I can attribute to since I took a bit of a hiatus from my blog to work on my book while caring for my family of 4, trying to stay sane and enjoy the journey.

So here I am, happily giving her a bit of relief so she can wrap up the final details of her book. Now she can focus, take good care of her precious family, knowing that you are inspired for yet another week. So lets do this:)

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With Spring making it’s way here I can’t wait to begin tasting the seasonal flavours that I have missed since last year.  Sweet green peas always make me think of brighter sunnier days and the bursting greens of budding trees.  I may be jumping the gun on the spring pea season here, just a little, hehe but you’ll be glad I did if you are a fan of sweet peas!  I’m cheating with frozen peas so please forgive me for my enthusiasm with the lead up to my favourite time of year.  Because my horoscope is Aries, I come by it honestly:)

This tasty dish is a little bit raw and a little bit cooked, keeping as many nutrients in tact as possible. It’s kind of a nice combo for this in between time of year. And guess what? It’s alkalizing too….well of course!   This Alkaline Sister here is happy to inspire you with a recipe that will help you balance your alkalinity.  (If you are keen for a wee bit more information about the alkaline lifestyle read on below the recipe.) This is a quick and easy recipe to pull together, even for lunch.

The pea pesto is made with a generous portion of peas that are action packed with phytonutrients that provide us with key antioxidant and anti-inflammatory benefits. Peas also contain an impressive amount of health promoting omega-3 fats in the form of alpha-linolenic acid or ALA as well as omega-6 fats called linolenic acids.  One cup has about 30 milligrams of omega-3 and 130 milligrams of omega-6.  As for protein and fibre, green peas pack about 8-10 grams per cup.  These two macronutrients keep your blood sugar levels well regulated since they support the break down of the natural sugars and carbohydrates as they pass through your digestive track.

Once thought of as being a starchy vegetable peas are proving to be much more than that. They are effective in lowering our risk of chronic health issues related to inflammation.  And studies show that inflammation is at the root of most health issues, so eat your peas!  While you’re at it, eat your zucchini and some onions too!  All of these alkalizing vegetables in this recipe provide the body with beneficial cancer-preventive nutrients.  You can’t go wrong here so give this recipe a whirl and see how you like it.

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Thank you kindly Sarah, for trusting me to share a nourishing alkaline recipe with your treasured readers that you take such good care of.  It’s been an honour and I am grateful for the opportunity to share my alkaline message with your loyal followers.

Here’s an extra special mini lesson on alkalinity and how it can be of benefit to your healthy lifestyle:

The most alkaline foods are green and of high water content as in cucumber, celery, broccoli, and greens like kale, chard, romaine etc. Lemons & limes are also highly alkaline once metabolized even though they are acidic outside the body before you ingest them.  This chart shows the degree of alkalinity of many foods to give you a better idea.  On this chart you’ll also notice the list of foods that are acidic and their scores that you can pay attention to with regard to the ratio that you include in your daily meals. Pretty much any food that is a concentrated food with low water content, is highly processed or contains sugar–including fruit, is acidic to the body and should be consumed in approximately a 20-30% daily proportion.  If you are seriously ill this ratio will be more like 0-5%.  Please remember to always consult a medical professional when considering a drastic lifestyle change.

Choosing alkaline foods in a 70 to 80% ratio with the balance of acidic foods allows you to still enjoy some of the wholesome foods you are accustomed to. A visual measurement for each meal or over the period of the day is all that is necessary to maintain a balanced intake of alkaline foods.  No weighing or counting of calories is necessary. And guess what?  By following a highly alkaline lifestyle you’ll discover that a bonus side effect is weight loss or a return to your natural body weight.

You may already be very conscientious with your healthy lifestyle but with a bit of tweaking in the alkaline department you might find you have even more energy, fewer colds and any nagging symptoms slowly dissipate.

To increase your alkaline foods intake it’s as easy as 1, 2, 3…a,b,c…
1. add a green smoothie to your morning or a green juice

2. add a big salad to your lunch or make it your lunch

3. add a salad and steamed veggies to your dinner

And we all know that we need to….
a. drink more water— 3-4 litres of filtered, hopefully alkaline water each day- to flush acids and hydrate the body

b. exercise to flush your lymph, blood and tissues of acidic matter

c. stay on top of your stress levels and find ways to deal with negative thoughts- meditation, yoga etc. (stress causes acids to form within the body)

By slowly adapting your lifestyle and following these basics along with doing a seasonal detox you will keep disease at bay and the cold and flu bugs will leave you for good!

Six years ago, with a dramatic shift to this alkaline lifestyle, I resolved the excruciating pain that I was experiencing from a seriously herniated disc that stopped me in my tracks from living my life. This lifestyle shift resulted in a welcome side effect of easily and quickly dropping 40lbs of post baby excess weight that I was struggling with.

Our modern diet is often overly acidic even if we consider it to be healthy thus many of us suffer from a myriad of illnesses that are directly related to an overly acidic body.  But the good news is….. that you can turn your health around by flooding the body with alkalinity.

A green smoothie cheers to your good, alkaline health :)
Julie the Alkaline Sister

Valentine Rawlos

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For a girl who is decidedly not into Valentine’s Day, I bet you’re already confused. Well, me too. Let’s blame my overflowing sentimentality these days – I’ve realized motherhood can do a real number on your sappy side – but one of the few times I’ve been out of the house alone in the last few months I found a heart-shaped chocolate mold at the dollar store and didn’t even think twice about it. Nope.

I knew exactly what I wanted to make. Rolos. No wait, rawlos. A major childhood throwback made over into the healthiest chocolates I could possibly invent. I had done the nut buttercup thing, but hadn’t tackled caramel before, so this seemed as good a time as any. Coincidentally, it’s almost Valentine’s Day. Not that I care.

If you haven’t ventured into raw chocolate making before, you are going to want to marry me (I’m taken). It’s so easy and so versatile, plus actually healthy. Healing fats, nutritious sweeteners and antioxidant-rich cacao are all that these little chocolate-caramel bombs are made of. No schwaggy unpronounceables. No weird waxes or emulsifiers or artificial flavours and colours. If you really care about your valentine, this year make them something that will love them as much as you do!

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Like I said, I was aiming for a Rolo thing and I am very happy with the results. The chocolate of course, is out of this world. Dark and rich and so intense. The caramel inside was the question mark, but it turned out perfectly: creamy and sweet and just runny enough. I added some salt to the caramel to make these a little more to my taste, but you can leave it out if you like. I almost feel embarrassed calling this a recipe because it really is that simple, but you’re into that eh?

If you can’t get your hands on cacao butter, just use coconut oil in its place. They won’t have the exact same melt-in-your-mouth quality, but it will certainly work in a pinch. And please make sure that your coconut oil is flavour-neutral (i.e. that is does not taste like coconut), otherwise you’re going to end up with some very tropical-tasting candies, my friend.

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Whether you’re celebrating Valentine’s Day or not this year,  I hope you give yourself the chance to make these treats for yourself or someone you love.

Chocolatey hugs,
Sarah B

Purple Power Salad for a Picnic

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Another year, another great success! The second annual My New Roots Potluck Picnic in the Park was So. Much. Fun. But no surprise there. Combining several of my favourite pastimes: cooking, eating, picnic-ing and meeting new friends, this little get-together has become a real highlight of my summer. I loved seeing so many familiar faces from last year, as well as all the enthusiastic newcomers, arms full of tasty delights in tow.

This year, everyone really went all out and as a result the food was incredible. So many amazing colours, textures, creative combinations of superfoods and super tastes! I was in heaven. I often joke that the only reason I hold this event in the first place is to get a good meal, but I cannot tell a lie. It’s hard to believe that you can put one dish together to share, and get a plate loaded with so many insanely delicious and healthy delights in return (plus get a few dinner invites out of it too). Some favourites of mine this year included the quinoa and kimchi stew, raw pickles and saurkraut, oven-roasted baba ganoush, the chunky toffee bites, and raw cacao-bee pollen truffles. Gorgeousness!

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Last year I had planned out what I wanted to make for the picnic days in advance, but for some reason this year, I had drawn a complete blank! The only thing I knew for sure was that I had a huge bag of purple heirloom carrots from some generous farming friends, and the urge to use rosewater. Random. After much consideration on how I could possibly combine these two, I decided playing up the purple pigment angle with some red cabbage and dried black mission figs to create a kind of Moroccan-flavoured salad would be yum. Mint, parsley, and some warming spices came to play, as well as crunchy, toasted pumpkin seeds. All together with the tangy-sweet rosewater dressing, it was a surprising and delightful combination that only comes along when I try to hook up two seemingly unrelated foods. Hmm. I should do that more often.

Purple Equals Power
The colour purple is your hot ticket to healthy town! This particular pigment signifies the presence of anthocyanins, a type of antioxidant that combats inflammation, contributes to heart and brain health, while protecting and preventing a number of diseases. For instance, studies show that anthocyanins may aid in the prevention of macular degeneration by protecting the eyes from free radical damage, increasing circulation and stabilizing collagen structures (which hold tissues together).

For more purple pigment power load up on beetroots, eggplant, blueberries, blackberries, black cherries, black raspberries, açaí, black currants, plums, elderberries, bilberries, raisins, and pomegranates.

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Although I found that the flavours and colours in this salad were perfect, if I do say so myself, don’t make an extra trip to the store for purple carrots, black mission figs or rosewater. Orange carrots would be just fine instead, and any dried fruit in place of the figs would be fabulous. Prunes, dried black cherries, currants, and dark raisins would still give you all the benefits of the purple pigments however, so try and stick with one of those if you can. As for the rosewater, it’s a really special addition that lends a unique, floral-kissed flavour to the salad. It can be overpowering, so if it’s your first time working with it, use a light hand – otherwise your salad will taste like grandma’s perfume instead of a rosy whisper. You can find rosewater at Middle Eastern grocery stores and gourmet food shops.


A big thank you to everyone who came out this year to eat, drink and meet a few new like-minded friends. I am so grateful to the whole community of awesome people you are – and that we are able to gather in celebration of healthy, conscious, delicious food. Can’t wait until next year!

All love,
Sarah B.