Category: Snack

Beet, Raspberry and Vanilla Smoothie Bowl


Hey buddy, how’s your blood doing these days? Is it healthy and flowing? Full of oxygen and freshly-made red blood cells? Have you ever even thought about this?! The answer is, not likely. And that is nothing to be ashamed about. We are never really taught to think about our blood, how to nourish and take care of it, how to tell if something is missing.

When I studied Traditional Chinese Medicine (TCM) I learned about “blood building”, a term to describe nourishing the body with the nutrients required for ample and healthy blood. For some reason, I took a particular interest in this field, and have been a passionate blood builder of my own ever since. If this sounds dorky (it is) and a little confusing, think of your blood almost like a muscle. We are more familiar with the idea of muscle building, in that our muscles require specific macro and micro nutrients to grow and thrive. Same as blood. Pretty simple, except you can’t do it at the gym – you gotta get in the kitchen. 

The role of blood in our body is to transport nutrients, oxygen, immune cells, and hormones, along with removing toxins and waste, and disperse heat. The components that make up our blood are used and disposed of extremely quickly, so there is a high cell turnover, which also means high nutritional requirements.

Iron, folic acid, vitamin B-12, and protein are the major building blocks of blood. All of these things work synergistically to make your blood as potent and healthy as possible. Besides folic acid, you can see from the list that most of these nutrients are found abundantly in animal foods, but not so abundantly in the wonderful plant kingdom. So how do vegetarians build blood anyway?


First and foremost eating a wide variety of fruits, veggies, legumes, whole grains, nuts, seeds, and superfoods is a good place to start. Hey wait! That sounds like a balanced diet. So if you’re already there, great. If you’re just starting out, your blood is about to get real strong.

More specifically, the best blood building foods are the darkest of dark leafy greens and their powders, such as spinach, kale, beet greens, wheatgrass, barley grass, spirulina and chlorella, and deeply pigmented red foods such as beets, cherries, raspberries, goji berries, raisins, kidney beans, adzuki beans, and blackstrap molasses. I also find that drinking a cup of nettle tea every day, which contains high amounts of iron, is really effective in helping to tone the blood.

This smoothie bowl is a one tasty blood builder. It’s got a solid dose of greens (think iron, folic acid, and protein) from the spinach and wheatgrass, with beet, raspberry and prunes (lots of deep, dark, iron-rich goody goodies!) plus lemon for a vitamin C boost – since we can’t absorb iron from plants unless we have a little help from vitamin C. 

Although you may think that putting raw beetroot in a smoothie is a little odd, I was shocked at how utterly DELICIOUS the combination was with the raspberry. It’s altogether earthy, sweet and tart, with a divine vanilla kiss that makes me swoon. Plus can we talk about the colour?! I can practically feel it feeding my blood with all of those juicy pigments and nutrients. Gosh. Isn’t life grand?

Smoothie bowls are a divine invention because you can eat them with a spoon, and you can top the heck out of them for a real meal situation. Although I’m sure it’s just a psychological thing, I sometimes feel a bit under-fed after a smoothie in a glass. Plus I like chewing a lot, and chewing a beverage can sometimes be boring without some chunks involved. Don’t you agree? I’ve topped mine here with raspberries, pomegranate, sea buckthorn, bee pollen and almond butter, but get creative with this on your own! I’ve listed some other topping ideas in the recipe. And I will also say that taking just one extra minute to decorate your bowl delivers major self-love points and satisfies the creative genius in us all. There are no wrong answers or unattractive smoothie bowls! Go wild, you strong-blooded creature, you!



I hope you guys are fired up to build your blood now. Happily, it involves eating and not donning spandex and running on a treadmill. Although, that is important too. The running part. The spandex I’ll pass on, thank you.

Cheers to your blood,
Sarah B.

Show me your smoothies on Instagram! #MNRbeetsmoothie


Cauliflower Buns & Bagels


You guys.
Cauliflower. Buns.
I am crazy stoked about this.

The idea for these simply brilliant, delicious, and totally surprising rolls came from my good friend Sophie, a vibrant, health-conscious lady that I actually met through my mother’s group. We quickly bonded over a shared love of cooking and raising healthy kids, so it didn’t take long before we were meeting up outside of the group for smoothie dates and trading kitchen secrets. A couple months ago she mentioned making bread out of blended cauliflower and I thought it was just about the neatest idea I’d heard in a while, especially since my son and I love starchy baked anything, and I’m always keen to have a wide range of options. I set out to make my own version and this was the happy result.


Despite being totally flour-free, these buns are surprisingly light and fluffy. They taste of cauliflower (or should I say, cauliflour? HA!), but the garlic powder takes them in a different direction so that you don’t feel like you’re just eating a ball of blended cruciferous. I added nutritional yeast as well, which lends a wonderful cheesiness along with its B-vitamins, and almond meal for protein, fat and flavour. A sprinkling of dried onions or sesame seeds on top also add a great taste and texture. The psyllium husk is not totally necessary, but the buns are a little drier with this addition, plus without it, they are nearly impossible to slice without breaking. I prefer them baked with just eggs – but I also like just scarfing these, no slicing please.


To answer the question many of you will inevitably ask me, yes, I made a vegan version of these, but sadly, they did not work. I replaced the eggs with psyllium husk exclusively and the buns practically melted into weird cauli-puddles (bizarro!). And as psyllium contributes a rather rubbery texture, I also found that using it as a binder instead of eggs yielded an unappetizing consistency – most certainly un-bread like. If any of you are up for the challenge, please experiment and let me know in the comments. I’d love to post a vegan alternative!


One thing I should bring up is that these buns, despite tasting really good even a few days after baking, begin to smell rather sulfuric (a.k.a. fart-y). I can’t even tell you the looks I got after opening my lunchbox stocked with cauliflower buns on an airplane a couple weeks ago. It wasn’t me! It was the buns! This is due to the naturally-occurring and health promoting sulfur in the cauliflower. Nothing to worry about, but I thought it begged mentioning so that you know what to expect, and don’t jump to the conclusion that the buns have spoiled. Or that you keep the buns in a tightly sealed container and open it in a confined public space.

If you can time your baking of these to serve with a meal, I suggest you do so, as they are so delicious fresh from the oven, cooled just slightly, with a slather of good-quality butter. Yes, butter. I’d go so far as to say that it’s important to the recipe because the buns have very little fat in them, so butter really takes the taste experience to the next level of yum.



Give this recipe a shot you guys – especially if you are skeptical!

Love and buns,
Sarah B

Show me your buns! #MNRcauliflowerbuns

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Hey guys! I have a couple new interviews up online if you’d like to check them out…
Remarkable Magazine
Psycle London

Summer Celebration Fruit Tart


Hello summer people! It’s celebration time! I’m here to deliver the party favours …a seriously tasty treat and a whole lotta food porn. Ready?

summertart summertart5

This tart is everything you want from a summer recipe: quick to make, foolproof, delicious, and uses all the delights of the season. Since I am well aware that you would rather be spending your time at the beach or on the dock and not in the kitchen, making this treat will only take up about half an hour of your day, and the rest you can enjoy nibbling and relaxing!

I couldn’t quite settle on which meal this recipe would best be suited for, so I’ll let you decide on that one. It’s a perfectly respectable breakfast (you’re welcome), but would also make a lovely brunch side, afternoon iced tea accompaniment, or after dinner dessert. Because you can make the crust ahead of time, it can also be taken to a picnic or barbeque and assembled before serving.

The crust is vegan and gluten-free, made with toasted sunflower seeds and buckwheat flour, with a touch of lemon for zing. It is a good, all-around pastry base that can also be pressed into a tart form if you’d like a more tidy-looking dessert. I like the un-fussiness and rusticity of just rolling out the dough (and because I’m lazy). With its tattered edges and uneven shape, it looks like we all should in summer: loose, wild, and free!


For a big time saver, I’ve opted to use yogurt for the topping instead of making a cashew cream. If you would prefer a non-dairy option, try the cashew cream recipe from this post.  It would be smashing on this tart!

The fruit is also your call, just use whatever is in season around you. We are finally enjoying the annual berry explosion here in Denmark, the one I wait for the entire year, and this recipe is truly a celebration of the juicy abundance, sumptuous colours, and bright flavours all around. Toss on a combination of favourites, or go for a solo fruit that you really want to highlight. This tart can carry itself well into the autumn as well, using plums, pears and figs as well.


As for garnishes, although they aren’t totally necessary, this tart is really delicious with the addition of a few extras. I tossed on a small handful of fresh herbs; peppermint and lemon balm, because I happened to have them on hand, but what a difference they made! Verbena would be so delicious too, or spearmint, bergamot, or even chocolate mint. And because I am obsessed with bee products, I couldn’t resist sprinkling the tart with pollen and topping each slice with a good chunk of honeycomb. Nothing is bad with honeycomb on top. Ever.

With that, I leave you with the recipe, and sun-drenched love wishes to all of you out there romping around and being wild little bunnies.
Big hugs and fruit tarts, Sarah B