Category: Recipe

Blackberry Hazelnut Crumble Bars

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Blackberry Hazelnut Crumble Bars | My New Roots
 
I am writing this on the very first day of autumn. Copenhagen has welcomed this season with classically crisp air and blindingly bright sun. People are stretched out along the banks of the harbour in the afternoon light, soaking in what will be the last blows of summer’s fight. Ugh. Can you feel it?

Last week my family and I were out at our garden. On the cycle back home we stopped by the blackberry bramble that has overtaken a major section of the vacant land nearby. It towers over me, and extends along the bike path for half a block or more, an impenetrable wall of thorns and fruit. Happily there were a few berries left, just enough to pick for a dessert and a handful to snack on with my boys. Languishing in the last morsels of hot sun we felt the seasons shifting ever-so-slightly and celebrated with the ripest and blackest of berries, like summer captured in edible jewels.

Blackberry Hazelnut Crumble Bars | My New Roots
 
But I got the berries home and suddenly I felt a lot of pressure. Kind of like when you impulse-buy those crazy-looking mushrooms at the farmer’s market and worry that whatever you’re going to be making isn’t “special enough” so you let them sit in your fridge too long until they go bad. Forehead slap. That was not going to happen to my berries. No way. Here was my thought process:
Sarah B, relax.
You like blackberries.
You like crumble.
You make too many crumbles.
You don’t make too many bars.
Crumble bars.
What’s a crumble bar?
Stop asking questions. Let’s do this.

Blackberry Hazelnut Crumble Bars | My New Roots
 
I proceeded in the best way I knew how, by browsing the internet for ideas. It turns out crumble bars do exist, but I couldn’t find any versions that were all that virtuous. Subbing this for that while keeping things as simple as possible, I came up with an edition that is made with whole foods, totally vegan, and easily made gluten-free. The crust is light and flaky, the filling is rich and bursting with juicy flavours and the crumble topping is crunchy and satisfying. Although I use hazelnuts in mine, you could substitute those with almonds – just leave a few of them really big because biting into a large toasted nut is delicious, especially combined with the oozy and sweet fruit center. Heavenly.
Next year I am definitely going to try these bars with black currants in the early summer months, and maybe raspberries later on.

Blackberry Hazelnut Crumble Bars | My New Roots
 
Freezing and Cooking: How do they affect nutrients?

Pssst. I have a secret. Sometimes in the off-season, I do something totally crazy. I buy frozen berries.

What is a nutritionist such as myself doing purchasing and even recommending frozen foods to people? For one, I live in Denmark where the availability of fresh food is pretty sad in the winter, obviously. And second I’m a person that does things like everyone else, such as relying on conveniences when need be. I’m okay with that.

But what kind of affect does freezing have on foods, say blackberries for instance? You’d be surprised, and likely thrilled to learn, that freezing does not completely spoil the vitamins and minerals in food. In fact, you’re looking at a mere 10-15% nutrient loss across the board. Vitamin C is the one vitamin that is most likely to dissipate, as once the fruit or veggie has been plucked from its source, vitamin C levels start to decline almost immediately. Luckily, vitamin C is the single more common and easily obtained vitamin in nature, and you can make up for that loss somewhere else in your day.

Blackberry Hazelnut Crumble Bars | My New Roots
 
And what about cooking? This is a little more complicated, as it varies according to the specific nutrient in question and the type of cooking method. Fat soluble vitamins (D, E, K) are not destroyed by heat alone, and vitamin A is relatively stable. The B-vitamins are also heat stable, except for panthotenic acid (B5). Folate breaks down at very high temperatures. Vitamin C is the nutrient that takes the biggest hit by far, as it is one of the most delicate vitamins in nature. It is not only destroyed by heat, but also exposure to air and light. It is also water-soluble, meaning that steaming something containing vitamin C will be surely destroy it.

As a general rule, minerals are very heat stable, especially when using cooking methods that do not employ water, like roasting or baking – there is almost no loss whatsoever.

If you are steaming, boiling, braising, or blanching foods, both vitamins and minerals will leach out into the water. To preserve these precious nutrients, save the broth to drink, or freeze it for later use in a soup or stew. I use it to puree my baby’s food. He’ll never know his millet porridge was cooked with broccoli water!

Since this blog is read the world over, there will of course be a few of you out there who can’t get themselves to a blackberry bramble, simply because it isn’t the right season. No worries. Find a grocer with organic frozen blackberries and go to town. You should not wait to make these. Seriously.

Blackberry Hazelnut Crumble Bars | My New Roots
 

Late Summer Abundance Bowl

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Late Summer Abundance Bowl / My New Roots

 

I have a serious shopping addiction. But it’s not for clothes, or house wares, or even kitchen tools.
No.
It’s for health food.

Although I am incredibly excited to go back to Canada every summer to see my family and friends, the other thing I unapologetically look forward to the most, is browsing the aisles of the natural foods co-op. Oh, I could spend hours upon hours wandering around, checking out what’s new and exciting in the world of loose leaf teas, gluten-free bread, vegan ice cream, and sampling the latest nut butters. Did you know they now sell dehydrated kombucha scobies in bulk? Omigod, reeeally? So yea. I have a problem and I’m not afraid to admit it.

This year I found something very thrilling, and that was sorghum. I had heard of it before, but only in relation to the syrup that is made from the plant. I didn’t know that the plant also produced a cereal! Omigod, reeeally? The silliest things light my fire. I guess you know this by now.

sorghum

Anyway. Sorghum. It’s gluten-free, high in fiber and rich in iron and the B-vitamins. Sorghum is also very high in protein (more than quinoa!), yet it lacks lysine, an essential amino acid, so combining it with something that contains this amino acid is important. I chose chickpeas in this case so that we can cover our bases, and indeed make a perfect protein.

Sorghum originates from Africa, then traveled through the Middle East and Asia along ancient trade routes and the Silk Road. Today sorghum is a staple food in India and Africa, but did you know it is the third most important cereal crop grown in America? Insanity!

Late Summer Abundance Bowl / My New Roots

 

Sorghum is very similar to millet in its nuttiness and dry quality. For this reason, it is perfect for cold salads and pilafs as the grains don’t stick together. Like millet, this grain requires a lot of water for cooking too, at a 3:1 ratio. Although there was no mention of soaking the sorghum prior to cooking, I found that cooking it straight from dried took a very long time (more than one hour) and even required more water than suggested. When I cooked it again after soaking it overnight, the sorghum cooked a little faster (about 45 minutes) but still took almost 3 cups of water to reach the desired tenderness.

You can find sorghum (obviously) at health food stores and gourmet grocers. I suspect that it will get more attention in the coming years as words of its awesomeness spreads, so be on the lookout. You heard it here first.

tomatoes

 

As summer wanes, we begin to see the gorgeous produce burst forth from all the warm temperatures and soft rains. It’s a beautiful time of year because it’s the season when almost everything is in season! Tomatoes and cucumbers are at their best, fully ripe and juicy and sweet. My late summer abundance bowl celebrates all of this, with an Indian twist honoring the traditional Indian grain, sorghum. I played around with it quite a lot and eventually settled on using curry and coconut as base flavours, then combined with a kachumber salad and chickpeas. The cilantro, cumin seeds and citrus are bright and playful against the rich coconut-y vibes. You will love it.

Late Summer Abundance Bowl / My New Roots

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Great news everyone!
Registration is now open for the cooking classes, lectures, and other events taking place next month in Amsterdam. I am so pumped to finally be teaching breakfast classes! Hoorah! My fav meal of the day plus tasty snacks – what could be better? Nothin’.
I will also be presenting 2 different lectures, giving a (free!) Q&A session at the America Book Center, and hosting a collaborative dinner at the world-renowned restaurant, De Kas.

I am over the moon to be touring, teaching, and above all, connecting with you in person once again.

Please visit Healthy Happy to learn more about all the events and book your space today. Looking forward to seeing you there!

brekfastflyer

 

 

Sarah B’s Bubble Tea

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Sarah B's Bubble Tea // My New Roots

I get some pretty interesting recipe requests from you, my readers, and although I receive far more than I could ever fulfill, I do like to rise to the occasion. I am especially inclined to answer the call if more than one person asks for the same thing: gluten-free vegan lasagna, healthy cookies, and easy breakfasts are just a few of the cravings I’ve tried to satisfy.

It seems that over the past year, bubble tea has become a popular item for health-ifying, and I’ve gotten several emails about this very thing. How can we take a pretty sugar-laden, artificially-coloured-and-flavoured beverage and turn it into something beneficial, light, and refreshing? Here I am to the rescue!

But can I make a confession? I’ve never actually tried it before. Most of the time I do my research in order to gear up before making something out of my wheelhouse, but this time it was just too much to swallow. I actually did go to a teashop though, with my best intentions to sample a bevy of bubbles. I walked in, saw all the crazy colours, dubious “juices” and syrups, pulled a 180 and headed straight to the health food store instead. I did leave with bubble tea straws, of course. That much I know is essential.

So, that all said, if I get this totally wrong, I do apologize. This is my version and I quite like it. Sarah B’s bubble tea is not pretending to by anything other than what it is – a bubble tea all its own.

Bubble Tea

Tapioca Pearls of Wisdom
What makes those darn bubbles anyway? It’s tapioca, in fact. Tapioca is the dried starch from the root of the cassava plant, a tuber native to South America. It has a naturally sweet taste, which is why it is so often used in candies and desserts, most familiar of them being tapioca pudding. Tapioca also the amazing ability to absorb and thicken liquid. Being naturally gluten-free, it is has become a popular gelling agent to use in foods, as opposed to fillers containing wheat. You can use tapioca flour / starch / powder in place of arrowroot or cornstarch in most recipes.

Tapioca is a staple food in many countries throughout the world due to its high concentration of carbohydrates, low levels of fat and dietary cholesterol, and its vitamin and mineral balance. Key nutrients in tapioca include calcium to support bone health, magnesium to help control inflammation, phosphorus for protein synthesis, and vitamin A for glowing skin.

You can find tapioca at most health food stores where it is often sold in powder, flaked, or pearled form. For bubble tea, look for large pearls instead of the small ones that are typically used to make tapioca pudding. Make sure that the only ingredient in the pearls is tapioca starch, and organic if possible. Many “novelty” pearls contain food coulouring and flavouring agents, and it’s best to avoid those for obvious reasons. Natural peals are pure white and are almost completely flavourless, except for a hint of sweetness.

Sarah B's Bubble Tea // My New Roots

Peaches and plums have just come into season, so I’ve decided to use those as the fruit base for my teas. You can use whatever is available where you are of course, and match the brewed tea flavours accordingly. I chose chamomile to pair up with the peach and green tea to go with the plum. These were really delicious combinations, but are by no means the only options. Rooibos would be tasty with peaches too, and maybe jasmine with plums? I’m just guessing here – get creative!

Sarah B's Bubble Tea // My New Roots

So what else do you want to know about? What other kooky experiments will you have me diving into? Bring ‘em on! If you are so inclined to send me an email, type “recipe request” as the subject line and I’ll squirrel it away for a time when I’m a bit stumped for what to make next. And you never know, I may just answer your call.

Hope you are all having a gorgeous summer! Sorry for the radio silence on my end – I’ve been giving the cookbook so much attention, it’s hard to keep the blog up to speed. I promise it will be worth the wait though. Good golly am I excited!!!

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Show me your bubble tea on Instagram: #MNRbubbletea