Sweet Potato Sandwiches

February 9, 2018 48 Comments

Necessity is the mother of invention, and when you’re missing all of your kitchen equipment, you get creative. We’ve been living out of a single suitcase for some months now, and although I have found a couple of major necessities in the mountain of unpacked moving boxes, I haven’t been able to locate my silicon loaf pan. As someone who makes the Life Changing Loaf of Bread on the reg, it’s been a challenge living without, but a stellar opportunity to come up with bread alternatives that don’t involve a lot of ingredients or special equipment. As I was chopping up some sweet potato for a soup a couple of weeks ago, it dawned on me: what if I cut the sweet potato the other way and turned it into a slice of bread?! It was just crazy enough to work. And it did.

Ever since then, I’ve been roasting sweet potato slices once a week, keeping them in my fridge and having a sandwich-like-thing when the mood strikes. It’s delicious! Not to mention wildly satisfying and so easy to make. I’ve experimented with different herbs and spices on the sweet potatoes, using special salts, and even drizzling with flavoured oils once they’re out of the oven. So far, I’m digging smoked salt and garlic powder, but the cinnamon, ginger, and cardamom combo was a close second at breakfast, smeared with chunky hazelnut butter.

The spread I’ve come up with as a pairing to this sandwich sitch, is a horseradish and beetroot “schmear”. Partly because I like saying the word schmear, but mostly because it’s incredible in combination with the sweet potatoes. It’s earthy, spicy, and complex – a great counterpoint to the sweetness of the spuds. I also like the texture difference: the sweet potatoes are so smooth and creamy, while the beet schmear is chunky and toothsome. If you’ve never had fresh horseradish before, be prepared to be blown away! This stuff is so, so special and delicious, I have no idea why it’s such an under-utilized root veggie.

A part of the Brassicaceae family, horseradish shares ties with mustard, broccoli, cabbage, and wasabi. In fact, most commercially-available wasabi is made of horseradish (along with mustard, starch, and green food dye) since wasabi is challenging to grow and therefore much more expensive. But that familiar and addictive rush of sinus-clearing pleasure-pain? That’s the action of isothiocyanate, the compound found in wasabi, horseradish, and strong mustard that gives off heat when crushed, grated, or chewed. This stuff tends to mellow out once it hits the air, which is why horseradish snobs (they exist!) insist on grating it fresh. In the case of my schmear here, it will still taste delish a day or two after you’ve made it, but you may want to grate a little fresh over the top for a boost. It’s the best way to clear out those nasal cavities this side of a neti pot!

Horseradish has been used as powerful winter medicine for hundreds of years. Widely recognized for its expectorant capabilities, it is incredibly effective at removing mucus, and aiding with bronchial and lung disorders. Horseradish is a good source of vitamin C and zinc, two key players in immune system support, so consuming it in the colder months will help ward off the seasonal bugs flying around. For sore throats and coughs, combine one tablespoon of freshly grated horseradish with one teaspoon of raw honey, and one teaspoon of ground clove to some warm water. Sip the brew slowly, or use it as a gargle.

This is more of a concept than a recipe, and a chance to try out sweet potatoes in a new way. Cut them as thick or as thin as you like. Mine are around 1cm, but that is just my personal preference. Remember that the slices will definitely shrink a bit during cooking, so slice them a tad thicker than you would want the finished roasted slice to be. You can even make shapes with a cookie cutter – great for kids lunches! Let your imagine run with this one, and keep me posted on which spreads and seasonings you’re vibing on.

Sweet Potato Sandwiches
Makes 6-8 sandwiches

2-3 fat, stubby sweet potatoes (organic if possible)
coconut oil for rubbing (optional)
salt and pepper + other spices or herbs
1 batch Horseradish Beet Schmear (recipe below)
sliced fresh veggies: bell peppers, cucumber, avocado, sprouts, grated carrot etc.

Directions:
1. Preheat oven to 375°F / 190°C.

2. Wash and scrub sweet potatoes well, then slice lengthwise into 1 cm-thick slabs (approximately .4 inches). Place on a baking sheet and rub with coconut oil if using, and sprinkle with salt and pepper, plus any other spices or herbs you’d like.

3. Place in the oven and bake until tender, about 20-25 minutes. Remove from oven and use immediately or store leftovers in an airtight container in the fridge for up to five days.

4. To assemble, spread one slice of sweet potato with the Horseradish Beet Schmear. Top with your favourite sliced veggies, sprouts, salt and pepper and another slice of sweet potato. You can also add mustard, vegan mayo, or any other condiment that you like. Enjoy!

Horseradish Beet Schmear
Makes 2 cups / 500ml

Ingredients:
1 lb. / 500g beets (about 4-5 small)
coconut oil for rubbing
1 small clove garlic
3 Tbsp. freshly grated horseradish, or more to taste
3 Tbsp. tahini
3 Tbsp. freshly squeezed lemon juice
1 Tbsp. cold-pressed olive oil
½ tsp. fine sea salt, to taste
¼ tsp. freshly cracked black pepper

Directions:
1. Preheat oven to 400°F / 200°C. Rub beets with a little coconut oil, set on a baking try, and place in the oven. Roast for 20-30 minutes until you can easily pierce the beets with a sharp knife tip.

2. Remove baking tray and let cool until you can handle them. Slide off the skins, or use a vegetable peeler. Roughly chop the beets and set aside.

3. In a food processor, pulse garlic until minced. Add horseradish, tahini, lemon juice, olive oil, salt and pepper, then blend on high to combine. Add the chopped beets and pulse to chop. Blend as much or as little as you like – I like my spread a bit chunky. Taste and adjust seasoning as necessary. Some may like more horseradish – go for it! Remember that the bite will mellow out when it’s mixed with everything in the sandwich.

4. Use immediately, and store any leftovers in a tightly sealed container in the fridge for up to five days.

Although the past few months of life limbo have been pretty frustrating, there are so many exciting things on the horizon that I cannot wait to share with you! First, my family and I are getting closer and closer to our new move-in date (you can watch house renovation updates on my Instagram Stories). Second, I’m heading to Palm Springs for an EPIC bloggers’ retreat organized by my friend Sasha Swerdloff at the end of this month. And I’m finishing up details on a sweet collaboration with one of my favourite juice bars in Toronto, that we will launch with a free public event! Stay tuned for more details on all the things.

Love you guys. Now go have a sandwich,
Sarah B

Kichadi: The Realistic Reset

January 16, 2018 133 Comments

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.

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.

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 ; )

Simple and Cleansing Kichadi
Serves 6-8

Ingredients:
1 Tbsp. coconut oil or ghee
½ Tbsp. cumin seeds
½ Tbsp. mustard seeds
½ Tbsp. coriander seeds
½ tsp. ground turmeric
1 cinnamon stick
1-2 Tbsp. minced ginger (to taste)
1 large tomato, chopped (optional)
2 medium yellow onion, diced
2 medium carrots, chopped
1 small / 250g sweet potato (or other seasonal root veggie), chopped
1 cup / 200g brown rice
½ cup / 110g mung beans or brown lentils
1 tsp. fine grain sea salt
1 cup / 140g green peas, frozen or fresh
4 cups / 1L water (or more, as needed)
a couple handfuls finely chopped cilantro
lemon to garnish

Directions:
1. If possible, soak the rice and pulses together overnight, or for 8-12 hours. Drain and rinse very well.

2. Melt the oil in a large stockpot. Add the cumin and mustard seed and fry just until the mustard seeds start to pop. Add the remaining spices, stir and then add the tomato and ginger (if you’re opting out of the tomato, simply use a few splashes of water). Fry for a couple minutes until fragrant.

3. Add the onion, carrots, sweet potato, brown rice, mung beans, salt, and water. Bring to a boil, reduce to simmer and cook for about 45 minutes, until the rice and beans are soft. About five minutes before serving, add the peas whether fresh or frozen, and cook until they are warm. Add more water for a stew-y consistency, or if the pot becomes dry while cooking.

4. Serve kichadi hot, garnished with cilantro and a squeeze of fresh lemon juice. Give thanks and enjoy.

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

Big Batch Golden Milk

December 19, 2017 96 Comments

So we moved. Across the ocean. It’s been a wild ride so far with plenty of excitement and relief coupled with awkward transitioning, and astronomical culture shock (small town Ontario is preeeeeetty different from Copenhagen). We’re also renovating a very old home by Canadian standards, and the hidden surprises lurking under every lifted floorboard are creating a project slightly larger and lengthier than predicted. But wouldn’t it all be so boring and predictable without those fun discoveries?! Right! Who needs a kitchen anyway? Oh wait.

Amongst the self-inflicted chaotic state of affairs, I’ve actually found some peace in the simple living we’ve got going on. Since we don’t really have any friends in our little village yet, there’s been plenty of time to actually take care of myself and our family. Afternoons are spent building toy train sets, cooking big batch meals, and making snacks for the days ahead. I’ve started taking aerial yoga and NIA, going for nature walks every day, and having candlelit baths on the regular. Funny what removing one’s social life will make room for!

An important part of my self-care routine these past weeks is my simple ritual of making golden milk. Warm, comforting, and satisfying, this drink has everything needed to combat winter blues and mover’s remorse (I kid, I kid). Usually I make golden milk on the fly, one cup at a time, but recently I realized how handy it would be to just make a huge batch and have it ready to spoon into some hot milk when the mood strikes. Genius.

For those of you that aren’t yet familiar with this wonder drink, I’m excited for the vibrant, spicy world that is about to open up to you. Golden milk, or haldi ka doodh, actually dates back thousands of years in Ayurvedic tradition where it has been used to aid digestion and respiration, prevent colds and flu, decongest the liver, ease sprained muscles and joint pain, purify the blood, clear the skin, and aid sleep. The main ingredient in golden milk responsible for all of this awesomeness is the curcumin in turmeric, a compound that is responsible for its vibrant hue. Curcumin has been widely studied for its powerful anti-inflammatory properties, but it is also supports detoxification, helps balance blood sugar, and lowers the overall risk of cancer.

How do we get the most out of this powerful phytonutrient? Simply by combining it with black pepper and fat – two important ingredients in golden milk! A compound in black pepper called piperine actually helps the body absorb curcumin, and shows to increase the bioavailability of it by up to 2,000 percent. And the good news is, you only need a very small amount to reap the synergistic benefits. Then melt a little coconut oil in, and the curcumin can be directly absorbed into the bloodstream through the lymphatic system. That’s a cooperative one-two punch of absorption and deliciousness.

Once mixed, your Big Batch Golden Milk spice blend will last for up to six months. Keep it in a cool, dry place out of direct light – a closed cupboard is perfect. Do not store it right next to the stove or on top of the fridge, where the warm environment will speed spoilage. We wanna keep our medicine fresh!

The Big Batch Golden Milk recipe below makes about 120 servings, so there is plenty to divvy out to your most beloved, and even save some for yourself. Make sure to include the directions so that your lucky recipients can make golden milk themselves. I’ve divided them below so that you can print out just the single serving instructions for your friends and family. I’ve also included a recipe if you want to sample just one cup for yourself before committing to an entire jar.

My version of golden milk has a few more spices than some blends that I’ve tried, but this unique combination just tastes that much better. If you’re on a tight budget, or you simply cannot find some of the spices listed, leave them out. The main ingredients you need are the turmeric, ginger, cinnamon and black pepper. The others are there for added health benefits and of course flavour, but the recipe will still be delicious without them.

The milk for this recipe is totally flexible. Coconut is classic, but almond, cashew, or hemp are tasty options. You can also do half milk, half water if you like. It will be less creamy, but it’s great if you’re trying to make your milk stretch a little farther!

The most important thing to remember when making golden milk is to not overheat the spices, as they will become bitter-tasting and therefore not all that enjoyable. If you choose to use milk in your recipe, warm it gently on the stove, then remove from heat and gently whisk in the golden milk spice blend. If you’re going with water, do NOT pour boiling water over the spice blend, but instead pour the recently-boiled water into a cup, let it cool for 30 seconds or so, then whisk in the golden milk spice blend. I also advise you not to add the honey or coconut oil until the spices have been stirred into the liquid you’re using, as they’ll incorporate easier if the spices have dissolved.

If you want to use a vegan sweetener, maple syrup is my favourite choice, but brown rice syrup, coconut palm sugar, and stevia are also good options. I also love adding a sprinkling of vanilla powder right at the end for some extra va-va-voom.

I recommend enjoying your golden milk first thing in the morning (right after your lemon water, of course!), or right before bed. If it’s a particularly cold day outside, this intelligent spice combo will warm your cells up from the inside out. Or, if you’re looking for a luxurious way to unwind down after a long day, I find that golden milk is also a very effective sleep tonic. Whatever the time you choose to enjoy this drink, you will absolutely love its warm, and satisfying vibes. Make it a ritual yourself: spoon lovingly, stir consciously and sip gratefully.

One more thing I should mention, is that the Big Batch Golden Milk spice blend is not only delicious as a drink, but that it can also be incorporated into a number of your favourite recipes. Toss a teaspoon into a smoothie, stir some into your morning porridge or pancake batter, fold it into a basic cookie dough or cake batter, and even try it in curries, soups and stews. The flavour is warming and pungent, so use it anywhere you’d like a burst of sunshiny spice that is as good as gold.

Big Batch Golden Milk Spice Blend
Makes approx. 120 servings

Ingredients:
1 ½ cup / 200g ground turmeric
2/3 cup / 70g ground ginger
1/3 cup / 35g ground cinnamon
2 ½ Tbsp. / 20g ground black pepper
2 Tbsp. / 20g ground cardamom
scant 3 Tbsp. / 20g ground cloves
2 ½ Tbsp. / 20g ground nutmeg
3 Tbsp. 20g ground star anise
¼ cup 20g ground coriander

Directions:
1. Combine all spices in a large bowl. Stir well, then transfer to a large jar or several smaller ones, and seal with an airtight lid. Keeps for up to 6 months.

Golden Milk
Ingredients:
½ Tbsp. golden milk spice blend
1 cup milk of your choice (coconut milk is classic, but I also like cashew milk or hemp milk)
½ – 1 tsp. virgin coconut oil
½ – 1 tsp. sweetener of choice (I like raw honey)

Directions:
1. In a small saucepan over medium heat, warm milk until just before it simmers. Whisk in golden milk spice blend until smooth. Remove from heat and stir in coconut oil and sweetener, if desired. Enjoy!

If you want to make just one batch of my golden milk, here’s the single-serve recipe.

Single-serving Golden Milk
Ingredients:
1 ½ tsp. turmeric
½ tsp. ginger
¼ tsp. cinnamon
pinch black pepper
pinch cardamom
pinch cloves
pinch nutmeg
pinch star anise
pinch coriander

I wish you all a super sweet holiday with tons of delicious food shared amongst family and friends, and that your 2018 is bursting with health and happiness. Much love to all out there, from my chilly, but cozy, little corner of the world to yours.

xo, Sarah B

* * * * * *

In wrapping up 2017, I cannot help but look on the Wild Heart High Spirit retreats with deep gratitude and pure joy. I had a strong vision for the endeavor from the beginning: gather women in a beautiful and serene space, teach them how to reconnect to their bodies through food and movement. But I never imagined just how deep these lessons would go, how profound the changes would be, and how much fun we would have! After three this year, I can confidently say these experiences are incredibly special, and I feel very lucky to work with such a talented partner to create them. Thank you to all of the women who have traveled from all corners of the earth to join us. We love you!

Here are some highlights from our trips to Bali, Ibiza, and Portugal. Click on the images below to see photos from each of our magical locations.

We also have some very special community partners who have generously made our experiences even more abundant!
Big thanks to:
Naturgligolie
Coconut Bowls
Jukserei
Pachamama
Raw Bite
Four Sigmatic
Gourmet Print Shop

We are now weaving plans for future retreats. If you are interested in learning more or joining us one day, please sign up to our mailing list to be kept up to date. We hope to see you one day soon!