Category: Baked Goods

Tropical Chewy Granola Bars

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Returning home from such an epic holiday, sitting here at my desk in my apartment feeling a million miles away from anything tropical, there is a part of me that wants to say I’m getting “back to reality”.  But that would be inaccurate, as I believe that the island of Kauai was absolutely the realest place I’ve ever been. What do I mean by this? Well, I have never in my life been faced with more awe-inspiring nature, powerful energies, provocative weather, and life-challenging situations. It was the biggest dose of reality I could have gotten, anywhere.

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I think the thing that struck me as soon as we left the airport was how low-key the island seemed. No huge high-rise hotels, no chain restaurants, no four-lane highways. Everything was pretty quiet and chilled out. And since the single, main road that winds its way along the coast of the island never actually connects to itself, this has kept things rather simple and undeveloped. Over 90% of Kauai is inaccessible by car, so Kauai tends to attract nature lovers who appreciate a raw, untamed, untouched environment and a good hike.

The first week of our trip, we were staying on the north side of the island, which during the winter and spring seasons receives a lot of rain. So much in fact, that our plans and high hopes of hiking the Kalalau trail were dashed by flash floods and washed out footpaths. We eventually did the first section of the trek, but the river crossing was so dangerous that we strongly warned from Mother Nature to turn back. Rains were rather relentless and some days were safest spent on high ground and indoors. I have never experienced such powerful weather – it was clearly to be respected!

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We eventually found ourselves on the western side of the island trying to find some dry land and sunshine. Camping out on the beach was heavenly, until one night a sandstorm drove us out of our bliss and back in our cars for shelter.

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But this is beginning to sound a bit complain-y, while I was actually having a total blast. Whether I was being pummeled by life-threatening waves, unrelenting rain, sand storms, or burning sun, my time on Kauai made me feel very connected to the environment, and so very alive. I loved feeling so small, so vulnerable, and at the mercy of nature (except when it got a tad scary). It was a reality check in the best way. Life was put back into perspective again, and I remembered that I am a part of a world so much bigger and more powerful than I can even fathom. Every second of that 38-hour trip was worth every second of that life-affirming, life-connecting feeling.

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So, how do these granola bars tie into anything? You can imagine with the trekking and camping we did that there were a few energy bars consumed as they were the most convenient way of getting calories into us on the trail. We did find some rather high-vibe varieties, but I knew that as soon as I got back home I would make my own full of the delicious, tropical flavours. Mango, banana, coconut and macadamias were daily fare, and these form the base for my recipe. Finding the more unusual treats like noni, ice cream bean, soursop, Surinam cherry, breadfruit, and rambutan here in Copenhagen is slightly more challenging, so I stuck to relatively common dried foods you can all get your hands on, in paradise or otherwise.

These Tropical Chewy Granola Bars are a very versatile recipe and you can make several substitutions if you are missing some ingredients or aren’t into them. I used ripe bananas as the liquid binding agent, but if you don’t like bananas, replace them with ½ cup of applesauce. You could also use 2 eggs. Instead of the dried fruit I used, feel free to change it up: dried pineapple would be great, as would dates, cranberries, cherries, or raisins. Of course this will change the flavour a great deal, but if you want to adapt the recipe to the seasons and what is available, you most certainly can do that. Replace the buckwheat with oats if desired, the honey with maple syrup, the coconut oil with butter or ghee. And if macadamia nuts are unavailable, any nut will do – almonds, pecans, or cashews would be really good in these.

Even if you won’t be hitting a trail anytime soon, these granola bars will just as well on a spring picnic, biking around the city, or just an afternoon tea computer break. Because let’s face it: that’s about the only way I’ll be enjoying them for now. No complaints.

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As much it was nice to have a break from technology, I really did miss blogging and it feels good to be back in the swing of things. I have lots of good stuff up my sleeves for this season and I’m excited to share it with you all.

Lots of love from the un-tropics of Copenhagen,
Sarah B.

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The Life-Changing Loaf of Bread

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It took me a long time to settle on the title for this post. Why? Because it’s quite a statement to suggest that a humble loaf of bread will change your life.
I am willing to be so bold.

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When I began eating healthier, bread was definitely on my hit list. Not because bread is inherently “bad” (in my books nothing is that black and white), but that I knew when I was basing three meals a day around a loaf of crusty, white French loaf, something had to give. I realized that if I replaced a few slices of bread a day, I could make room for things like greens, fresh fruits, legumes, and that I would be getting more nutrients from the same amount of calories. Light bulb moment.

Now, that isn’t to say that my love affair with bread ended there. Oh no. When I moved to Denmark four years ago I fell head-over-heels for bread all over again, except this time, it wasn’t light and fluffy – it was kind of like the weather – dark, deep, and intense. The Danes are excellent bread makers, especially when it comes to sourdoughs and of course, rye. Bread here is hearty, filling, and a single slice is almost like a meal in itself. I love going to the bakery on Saturday morning and getting a loaf of rye that has naturally risen for days, been baked for 24 hours, and looks and feels like a brick.

People often ask me why I don’t bake my own bread, and the answer is simple: the Danes just do it better. And I like the ritual of walking down the canal to the bakery (rye bread is one of the few things I actually purchase “ready-made”). This way I appreciate bread on a whole other level and it becomes special. I savour every slice instead of making it every meal.

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It wasn’t until I went for lunch at a friend’s place a couple weeks ago that my life changed. When I walked into her apartment I could smell it. Something malty and definitely baked, toasty, nutty…when I rounded the corner to her kitchen, there it was. A very beautiful loaf of bread, pretty as a picture, studded with sunflower seeds, chia and almonds, golden around the corners and begging me to slice into it.
She served it with a number of spreads; pesto, lentil hummus, some veggie pate. It magically seemed to compliment everything I slathered across its speckled flesh. Moist, dense, chewy. Hints of sea salt here and there, nestled between the oats, around the corner from a golden flax seed. So beautiful and more than tasty, this was a revelation. “Please tell me this is good for me!” I begged her.
She smiled.

Friendly Fiber: Psyllium Seed Husks
You’re probably asking yourself how the heck this bread holds itself together without any flour. Nice observation, and the answer is psyllium seed husks.

Psyllium seed husks are one of nature’s most absorbent fibers, able to suck up over ten times their weight in water. For this reason, you’ll often find psyllium in over-the-counter laxatives, stool-bulking agents and colon cleansing kits; basically anything having to do with poo. I just came back from running a detox course in Lisbon where I got all the participants in-the-know about this amazing little supplement that also helps to reduce cholesterol levels, aid digestion and weight loss, and alleviate diarrhea and constipation.

Psyllium seed husks contain both soluble and insoluble fiber. The soluble fiber dissolves in water and soothes the digestive tract with its mucilaginous properties, while the insoluble fiber acts like a broom to sweep the colon free of toxins. Taken during a detox, juice cleanse, or fast, psyllium can greatly improve the body’s ability to eliminate impurities. But the good news is, you can take it anytime – many people find that a daily dose of a teaspoon or two in a glass of water really helps them get their bowels moving, (or slow them down if necessary).*

But what does this have to do with bread? Well, the idea here is to use psyllium to bind all these lovely ingredients together without resorting to flour. There have been some low-carb bread recipes floating around the ‘net as of late that take advantage of psyllium and I think it’s a great idea. Eat delicious bread, have good poops. I’m in!

Psyllium is available at health food stores and most pharmacies. It comes in two forms, the raw husks themselves, and powdered, which are just the husks that have been pulverized. It is easier to take the powdered form as it dissolves easier in water, but that is not important in the case of this bread – either type work just fine. 

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Now, allow me to explain the title. I know you’re just burning for me to back this up with a few good reasons, so here we go.

First of all, when I make bread, there are bowls, spoons, measuring cups and flour everywhere. There is always a mess to clean up, and my biggest pet peeve is trying to get the very last bit of dough unstuck from the mixing bowl. Serenity now.
The only thing this bread leaves you with is a used spoon and a measuring cup. Everything that you mix, you do so right in the loaf pan. Genius.

Secondly, bread almost always requires some kneading, then some waiting, and then perhaps more kneading. Maybe more waiting? I’m confused already.
This bread, on the other hand, is kind of brainless. Dump all the ingredients into the loaf pan, stir, and let it sit for a couple hours. Or overnight. Or all day. Or however long or short you find convenient. Whatevs. You rule the bread, not the other way around.

Third. Bread recipes are specific. Use this kind of flour, and that kind of yeast…
What if I told you that if you don’t have hazelnut, you could use almonds? If you don’t like oats, you could use rolled spelt. Out of maple syrup? Use honey! See where I am going with this? The only thing I will emphasize is to replace the ingredients in the same proportion and with a similar ingredient for the best results. The rest if your call.

Fourth, breads require a rising agent, whether that is a sourdough starter (this takes days to make) or commercial yeast (which should really be avoided if possible). This bread doesn’t. Great.

Fifth reason, your typical loaf of bread is not really that healthy. It uses flour, which has often been stripped of much of its fiber, bran, essential fats, and unless milled mere hours before baking has lost most of its nutrients through oxidation. It is high in carbohydrates (often refined ones at that) and low in protein and healthy fats. It is high in gluten, something many of us are trying to eat less of. And sometimes bread has kooky ingredients like corn syrup and food colouring. Seriously. Read those labels.

The Life-Changing Loaf uses whole grains, nuts, and seeds. It is high in protein. It is incredibly high in fiber. It is gluten-free and vegan. Everything gets soaked for optimal nutrition and digestion. I will go so far as to say that this bread is good for you.

Sixth, this bread makes the best toast. Ever.

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I realize that few pleasures in life will ever be able to compete with tearing open a fresh baguette, or slicing into a thick-crusted country levain, and I am not suggesting that those pleasures be forgotten. On the contrary, let’s let those things be what they are and enjoy them from time to time. And for now, and hopefully the better part of your bread-munching days, I offer my latest and greatest pleasure to you; a loaf with no down-side, a bread with personality, a triumphant flag raised high exclaiming that deliciousness and health are not exclusive.

This bread changed my life. Will it change yours too?

Q & A:
To answer the number of questions about substitutions coming into the comments section, I will answer some here. Please be advised that I cannot guarantee any results beyond the recipe above. To help out, if you do make a successful substitution, let me know in the comments! Thanks!

1. There is no substitute for the psyllium husks. Whenever I write an entire article about a specific ingredient, it is because THAT is the point of the recipe, as it highlights one way you can use it. For those of you who can’t find psyllium, buy it online. It’s cheap.
2. For nut substitutions, the bulk of this bread is nuts and seeds so you’ll have to skip the recipe. If it is JUST a nut allergy and seeds are okay, replace the nuts with seeds.
3. You can use ground flax seeds instead of whole, but you’re going to need a lot more water as the ground flax seed is highly absorbent.
4. Substituting the oats with quinoa flakes may work, but again, they absorb a lot more water than oats do. Add more water accordingly.
5. Oats are inherently gluten-free, but if you have a sensitivity to gluten, make sure to purchase certified gluten-free oats.
6. For sugar-free or low-sugar diets, use a pinch stevia to replace the maple syrup.
7. A flexible, silicon loaf pan is best because you can test to see if the dough is holding together, and it’s easy to remove the loaf from the pan, BUT, a regular pan should be fine.
8. This bread is not raw. I haven’t tried drying it out. If you want to make it raw I suggest *trying* to slice it before you bake it and dehydrating the slices individually.

 

* if you are interested in taking a dietary psyllium supplement, please read the instructions carefully. Do not give psyllium to young children, as it can be a choking hazard.

Spiced & Salted Pumpkin Pie Minis

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I’ve been staring at the blinking cursor for a couple days now. Why is this? Well, I think life lately has been rather overwhelming, even if it is in the best way possible. I am traveling more than I am home, speaking more often than being silent, and seeing more new faces than old, familiar ones. At the end of the day my blissfully tangled mind cannot unravel enough sense to put a complete sentence together! All this newness, all of this expansion is entirely because of this little blog, My New Roots, and that means it is all because of you.
I started My New Roots five years ago. Five years. Even if someone told me last spring that I would now be staring at a calendar full of sold-out cooking classes in exciting cities, interviews, lectures, and amazing collaborations with so many talented people…whew. My heart. Bursting.
This is thanks giving.

To celebrate my gifts and blessings, I decided to get ultra-traditional, with my own little twist of course.
You see, I’ve never made pumpkin pie before. Ever. I was the kid that turned her nose up at every Thanksgiving dessert hour because who in their right mind would eat vegetables in a pie? Sickatating. But can millions of people be out of their minds together? Let’s not answer that. And after growing up a little, and sneaking beets, avocados and squash into more sweets than I could count, I thought it was high time I tackle the oh-so “bizarre”, pumpkin pie.

Turns out, I rather like this little number.
The tart shell, made of oats and roasted hazelnuts, is rich and buttery and has almost shortbread-like crumbliness. I used barley malt as a sweetener, but brown rice syrup would work well too, making the entire dessert gluten-free.
The filling is creamy and spicy and pumpkin-y without it feeling like you’re diggin’ into a casserole, which was my greatest fear. The sweetener here was coconut palm sugar; a fairly new-to-me white sugar replacement. So far I am pretty sold on the stuff because it’s the “no-brainer” of white sugar substitutes, as you use it 1:1 in any baked recipe. This is often difficult with alternatives because so many of them are liquid; honey, maple syrup etc. Coconut palm sugar is a dry sweetener and crystallized so there is no guesswork around changing up all the other ingredients, which often leads me to total baking flops. Coconut palm sugar has a round, caramel flavour and a sweetness that is mellow. Said to be low on the glycemic index, it is a great sub for anyone looking to keep blood sugars a little more stable. You can read a rather thorough article about coconut palm sugar here.

The icing on the cake is the salt on the pie. Bahaha. No, but seriously. The salt here is key – they are like little crystals of flavour-enhancing magic garnishing this dessert, so try to get one that is flaky (such as Maldon) and pretty to look at. If this is not possible, just use a good sea or rock salt with a clean taste that you feel compliments sweets. I trust you. Just promise not to sprinkle table salt all over the top. That is all.


The pumpkin I chose for the filling was a Hokkaido pumpkin, which is grown locally here in Denmark. If you cannot find this variety, any sweet, flavourful pie pumpkin will do. Ask your grocer if you are not sure.

Spiced & Salted Pumpkin Pie Minis
Makes 12 mini pies

Pumpkin Pie Filling:
2 cups pumpkin puree (not pumpkin pie filling)
2 tsp. cinnamon
½ tsp. ground nutmeg
¼ tsp. ground cloves
1 tsp. ground ginger
½ tsp. ground cardamom
2 Tbsp. coconut oil
¾ cup coconut sugar
½ vanilla bean, scraped
3 Tbsp. arrowroot powder
¼ tsp. sea salt

Directions:
1. Preheat oven to 400°F/200°C. Slice pumpkin in half, remove seeds and rub with a little coconut oil and roast in the oven for 30-45 minutes until soft. Remove from oven and let cool. Scoop out flesh and set aside.
2. In a food processor or blender, puree all ingredients until smooth. Season to taste.

Hazelnut Crust:
2 cups / 175g rolled oats (gluten-free, if possible)
1 ½ cups / 200g toasted hazelnuts
1 tsp. ground cinnamon
1/2 tsp. sea salt
1/4 cup barley malt (or brown rice syrup)
2 Tbsp. coconut oil, melted

Directions:
1. Roast hazelnuts in the oven with the pumpkin. Remove when toasted and fragrant, about 15-20 minutes. Remove from oven, set aside to let cool. Remove skin by rubbing nuts together. Reserve 6 or 7 hazelnuts for garnish.
2. In a food processor, pulse hazelnuts until they resemble sand (do not over-blend, or you will get hazelnut butter!). Remove from food processor and set aside.
3. Place oats in food processor and blend on high until you have a rough flour.
 Add all other ingredients and pulse to mix. Dough should resemble a sticky, rough sand and hold together when pressed (see photo).

Baking Instructions:
1. In a greased muffin pan, press a golf ball-sized amount of dough very firmly into each form. Fill each crust with pumpkin pie filling to the rim. Bake for 30-40 minutes until the filling is dark brown and set.
2. Let cool completely before attempting to remove from muffin forms. To remove, run a sharp knife around the outside of each crust and pop out mold. Garnish with flaky sea salt and a sprinkling of chopped roasted hazelnuts.

This Thanksgiving I am just grateful. So, so grateful for everything that has happened in the last five years, and thankful to each and every one of you who continue to make that possible. Your unwavering enthusiasm for My New Roots, love for all things tasty and healthy, and your sharing of personal stories toward health and balance, have changed my life. As overwhelming as it all may seem I keep reminding myself that the universe does not deliver more than I can handle. Deep breaths. Challenges are opportunities for growth, whether that challenge presents itself in an empty kitchen or a room of hundreds of people. And I wouldn’t be here if it wasn’t meant to be. For that, and all of these lessons, I thank you again.

Giving thanks. Thanks giving.
Peace and blessings to everyone!

Love always,
Sarah B.



Copyright 2012 My New Roots at mynewroots.blogspot.com

Vanilla-Rooibos Fig Newtons

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I believe there are a few foods adults eat that confuse the dickens out of each and every child: olives, oysters and Fig Newtons. I mean, c’mon. Dessert is supposed to be sweet, loaded with chocolate and sprinkles, and icing all over, right? For me, Fig Newtons were the loser cookie – the one I would only eat out of pure desperation if there was nothing else resembling dessert in sight. But oh, how I loathed them! What could be worse than mysterious, brown fruit goo wrapped up in flavourless, dry “cake”? Yea, right. That’s not a treat, it’s a healthy breakfast disguised as a cookie, and for that I resented them.

But funny how things change. If you were to put me in front of a dessert buffet full of overly sweet, cheesecakes, ice cream, and brownies nowadays, I might actually reach for the Newton. I mean, have you tasted these things?! They are delicious. Deep, dark, figgy jam filling and soft pastry. Not-too-sweet and so complimentary to afternoon tea. Kids, you are really missing out, but that is fine. More for us old people.

Inspired by the fabulous fig jam I made a couple years ago, I thought I would revisit the awesomeness and try to use it in a cookie form.
I realize that fresh figs are currently in season, but because I wanted to create a recipe that one could make all year round, I decided to use dried ones. I also made this choice because I wanted to add some liquid to the jam mix in the form of tea. Yes, you read that correctly. I am not so familiar with cooking or baking with tea and tea flavours, but I am on a rooibos kick these days and I thought that it would be a gorgeous compliment to the figs themselves. I was spot-on! With a little vanilla tossed in for added depth and lusciousness, this fruity filling makes an outstanding jam in its own right, so make extra if you want some to spread on your toast.

Rooibos (pronounced ROY-bos) tea hails from South Africa, where it is has been cultivated and consumed for generations, while it is gaining in popularity in North America and Europe for its unique taste and numerous health benefits. Sometimes referred to as red ted, bush tea, or redbush tea, rooibos’s dried leaves are needle-like and vary in colour from deep red to caramel to a paler brown. The flavour of its tea infusion is warm, somewhat fruity and tabacco-y. It is decaffeinated and a wonderful alternative for anyone seeking to lower their caffeine intake. For this reason, rooibos is a perfect tea for children to enjoy as well. If you cannot find it at your local grocery store, look for it sold loose at health food stores and teashops.


Figgin’ Good for You
Figs, whether fresh or dried, are an incredibly healthy treat.
It may surprise you to learn that eating just 3-4 dried figs per day, supplies the body with over 100mg of calcium. Calcium as we know is a necessary component in building and maintaining healthy bones, but it is also essential for supporting the functioning of muscles and nerves, and clotting the blood.

Figs are also high in fiber, both soluble and insoluble. Soluble fiber is the kind that slows down our digestion, keeping us feeling full for longer. It also helps control blood sugar, and lower cholesterol. Insoluble fiber keeps things running smoothly in the bowel department.

Figs also contain good levels of iron, potassium, manganese and vitamin B6.

When buying dried figs, look for organically grown varieties, and make sure that they are sulfite-free. Sulfites are often added to dried fruits to prolong their shelf life and appearance, but many people experience adverse effects form these chemicals, especially those with asthma.

Vanilla-Rooibos Fig Newtons
Makes 10-12 cookies

Ingredients:
Filling
1 cup / 150g dried figs (any variety will work)
1/2 cup strong-brewed rooisbos tea
1/2 vanilla bean, scraped
2 tsp. lemon juice
pinch sea salt

Dough
1 cup / 100 g rolled oats (gluten-free oats if you are gluten sensitive)
1/4 cup / 35 g coconut sugar
1/4 tsp. baking soda
1/8 tsp. salt
1 tsp. of cinnamon
1 Tbsp. maple syrup
1 Tbsp. chia seeds
3 Tbsp. strong-brewed rooibos tea
5 tbsp. coconut oil
1 tsp. vanilla extract

Directions:
1. Brew the tea. If using bags, use two to make the tea very strong. If using loose rooibos, use at least 1 tablespoon. Boil ¾ cup (175ml) and pour over the tea. Let steep for 15-20 minutes, then remove the bags or strain. Take out three tablespoons and stir in 1 tablespoon of chia seeds, set aside to gel.
2. To make the dough, blend 1 cup of rolled oats in a food processor to make a rough flour. Add coconut sugar, baking soda, salt, and cinnamon, and pulse to mix. Next add the coconut oil, chia-rooibos gel, maple syrup, and vanilla extract. Pulse to mix until the mixture forms a ball. Turn out onto a sheet of plastic wrap, cover tightly and place in the fridge to chill for at least one hour (this can be done a day ahead if desired).
3. To make filling, roughly chop figs and place them in a small saucepan with ½ cup brewed tea, lemon juice, salt and scraped vanilla seeds, including the pod.  Cook over low-medium heat until the figs start to break down and the mixture thickens (about 10-15 minutes). Add more tea or water if necessary. Let cool slightly, remove vanilla pod, then blend in a food processor. You can make the filling as smooth or chunky as you like. The filling can also be made in advance, if desired.
4. Remove dough from fridge, place on a piece of parchment paper and lay another sheet on top. Using a rolling pin, roll dough out until the dough is a little larger than 4.5” x 11” (12 x 28 cm) To make a rectangle trim off any excess dough around the sides. Spoon fig filling along the center, then fold in both sides and press lightly to seal. Cut 10-12 pieces out and place each one, seam-side down on a parchment-lined baking sheet.
5. Bake cookies in a 350°F/175°C oven for about 20 minutes. Remove and let cool completely. Enjoy.


Copyright 2012 My New Roots at mynewroots.blogspot.com