Sweet Potato Soul

Sweet Potato Soul Cupcakes {IT'S OUR BIRTHDAY}

2012-02-02T13:27:00.001-05:00

I know it's a little strange to call it "our" birthday; my blog and I turn a year older today. The blog isn't a living being, yet I feel very connected to it. It's an extension of me. I always wanted to have a twin sister, and I'm not saying that this blog has fulfilled that yearning, but sharing my birthday with Sweet Potato Soul feels really special and intimate.

I made cupcakes to celebrate the occasion, and took off from work so I can spend the day appreciating the woman that I've become. The only thing that's missing are the candles (opps...!) I am so blessed, yet so often I forget and take the little things for granted. Today as I bite down on a cupcake (or two), I meditate on the pure goodness and magic of the moment; giving thanks that I am alive and thriving!

These little cupcakes are healthy, delicious and moist with a little bit of decadence. The icing is cooling, which makes for a nice contrast. I'd like to try this same recipe for a cake next time : )

Thanks for coming along on my Sweet Potato Soul journey.
Here's to another year full of laughter, delicious food, health and success!

Sweet Potato Soul Cupcakes

(The recipe for the cupcakes was adapted from this Sweet Potato cupcake recipe on the awesome blog Love & Olive Oil. The frosting recipe is adapted from My New Root's birthday cake recipe. Sucanat is a great brown sugar substitute. It's essentially evaporated cane juice, and due to minimal processing it retains it's vitamins, minerals and delicious molasses taste. Feel free to use another oil, like canola for a milder flavor. Also, any non-dairy milk will do. )

1 cup sweet potato puree

1/2 almond milk

1 Tbsp apple cider vinegar

1/3 cup coconut oil, melted

1 cup sucanat (or raw cane sugar)

1 tsp vanilla extract

1 tsp ginger, grated

1 1/4 cup whole wheat pastry flour

1/2 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp sea salt

Preheat oven to 350°F and line pan with cupcake liners.

In a large bowl mix sweet potato, milk, vinegar, oil, sucanat, vanilla and ginger.

In another bowl sift together the flour, baking powder, baking soda, cinnamon and salt.

Slowly stir the wet ingredients into the dry, careful not to over mix.

Scoop a few tablespoons of the batter into the cupcake liners, about two-thirds full. Bake for 20 minutes, and check with a toothpick to make sure they're done. Place on wire rack to cool for 30 minutes, or longer.

Coconut Vanilla Frosting

1 can coconut milk

1 vanilla bean scraped

2 Tbsp sucanat

Open the can of coconut milk and scoop out the thick cream layer, leaving the liquid in the can. Place the coconut cream into a bowl. Scrape 1 vanilla bean into the coconut cream, and add the sucanat. Whisk to combine, and place in the refrigerator to thicken while the cupcakes are cooling.
Ice the cupcakes once they're very cool, and enjoy!

Tamales with Molé

2012-01-30T23:31:00.000-05:00

Starting my own business has been quite the experience. I've learned so much in the last 6 months, and taken so many big steps toward making my dream a reality. Returning to New York after 2 months spent in Southeast Asia, I knew suddenly how crucial it was for my life's journey to share my passion for delicious and healing foods with people who are searching for just that. With that realization the idea for The Nourishing Vegan was born.
I would never have dreamt that I would one day have aspirations to become a personal chef or holistic health coach! Ten years ago I could not have cared less about cooking. Back then my goal was to become a movie star. Yet somehow I rediscovered the passion that I hidden for so long; my love of food.

Perhaps this post about the birth of a vegan foodie, and the creation of this blog and business should be saved for later in the week when Sweet Potato Soul turns 2 and I hit the big 25.
Either way, this will be a week of reflection; of letting go of old clutter (in my mind and apartment) and making space for new joys and adventures.

Working on this business hasn't been easy. Still, in the moments when I reflect on the greatness that has come and the promise that is ahead I vibrate with hope. My education at the Institute for Integrative Nutrition and my new internship with personal chef Danielle, have been invaluable for my growth.

As Booker T. Washington said, "Nothing ever comes to one, that is worth having, except as a result of hard work."

I feel that way about these tamales too. Like my business, they started out as a delicious dream. I learned the methods and watched them being made (at Peacefood Cafe & Pure Food and Wine); then I attempted them on my own. At first, they seemed easy; the corn husks cooperating and folding together beautifully. Yet halfway through, difficulties presented themselves--torn husks called for ingenuity- and it seemed as though these tamales would never get done. Then once they were all packed into the steam basket, the waiting began. Patience is a virtue when waiting 60-90 minutes for tamales to cook. When at last the packets are steamed and ready, enjoying their goodness is a gift, even when enjoyed with critical tongue.
That's the way it goes. We work hard doing what we love to reap the benefits and gain experience, and we become more skilled daily. It's an incredibly rewarding process! Who knew tamales could be likened to starting a business?

One of these days I suggest you put aside a few hours to make tamales. Experiment with different fillings and sauces for an exciting and impressive treat. Hey, the Superbowl is Sunday. How about a Superbowl tamale making party?
Enjoy : )

Tamales with Molé

(Masa Harina is a traditional Mexican cornmeal. Unlike the cornmeal most Americans are familiar with, Masa Harina is made with corn (hominy) that has been treated with lime and water then dried and ground into a fine flour. Look for Masa Harina at your normal grocery store. I used the Bob's Redmill masa, but the brand Maseca is the main commercial brand that you'll find. Next time I'd like to try them with a mix of masa harina and cornmeal; as the two have distinctly different flavors. Look for corn husks in the "Latin" section of your grocery store, or visit an ethnic grocer. The molé is far from traditional, but tasty anyway. You'll find the recipe for the molé below the tamale instructions.)

1 package of dried corn husks, soaked in warm water while preparing the other ingredients. Tear one whole corn husk lengthwise into 1/2 inch strips, to be used to tie the tamales.

masa dough:

2 cups Masa Harina

2 cups water

2 tsp coconut or olive oil

2 tsp sea salt

handful of chopped cilantro, chopped

In a sauce pan, bring 2 cups of water, oil and salt to a boil. Turn off heat and slowly stir in the masa harina and cilantro. You will have a thick dry dough. Allow to cool.

filling:

3 cups mushrooms, baby bella, sliced

1 cup corn kernels

1 red bell pepper, diced

1/2 onion, diced

1 clove garlic, minced

1 handful cilantro, chopped

1 tsp sea salt

1/2 tsp cayenne pepper

1 tsp cumin

1 tsp black pepper

In a large pan heat 2 tbsp coconut or olive oil on medium heat. Add onions and garlic; saute until translucent. Add red bell pepper, mushrooms, corn, cilantro and spices; cook until the vegetables have softened.

assemble the tamales:

Assuming that the masa has cooled off, scoop about 1/3 cup out and roll into a ball. Do this with the remaining masa. You will have about 14 balls.

Remove one large corn husk from its soaking bowl and place on a clean work surface. Near the bottom center of the husk place one masa ball and flatten with your palm. In the center, place a couple of tablespoons of the filling. Fold the bottom end of the husk up and over the filling, now fold the right side over, then the left, creating a little packet. Fold as tightly as possible, and tie the top of the tamale with a strip of corn husk. Do this with the remaining masa and filling. If the husk rips, or is too small to fold, use two husks, one overlapping the other to create a larger base.

Once the tamales are assembled, prepare a steam basket. Make sure to use enough water, as these will steam for a minimum of one hour. Place tamales in basket, as many as will fit snug, and cover to steam for an hour. To test if tamales are done, they should be slightly firm to the touch. I find that 60 minutes is a good amount of time to cook, though a few minutes more or less is probably fine.

While the tamales are steaming make the molé!

molé:

1/2 onion, diced

1 clove garlic, minced

1 red bell pepper, diced

1/4 cup pecans

2 tbsp cocoa powder

1 tsp sea salt

1/2 tsp cayenne pepper

1/2 tsp cumin

1/2 tsp cinnamon

1/2 tsp black pepper

1/4 cup water

In a small pot heat 1 tablespoon of coconut or olive oil on medium heat. Add onions, red bell pepper and garlic; cook until the onions are translucent. Add pecans, and stir to coat and lightly toast. Stir in spices, then cocoa powder and water. Bring to a simmer, then remove from heat. Allow to cool, then add the mixture to a food processor. Blend until it becomes a thick sauce.

To serve, cut open the tamale and spoon a generous amount of molé on top. Garnish with chopped cilantro. Buen provecho!

Raw Apple Pie VIDEO!

2012-01-24T16:30:00.000-05:00

I've been a little lazy the last few days. I haven't been making anything special for dinner...well, unless you count the fantastic soup I made last night with turnips, red lentils, delicata squash and fresh rosemary and drizzled with white truffle oil. Mmmm. There's a little picture of it below, but it's not very pretty: sorry.

Oh, but even though I haven't been fancy in the kitchen, I have been eating very well. One of my favorite meals is simple steamed kabocha squash or sweet potato with sea salt, fresh black pepper and a drizzle of pumpkin seed oil. That's my comfort food of choice! I'm also in the process of perfecting a recipe for raw carrot crackers.

Last week I sent out the second issue of The Nourishing News (my tasty newsletter). I've gotten lovely responses, and I'm already thinking about what to include in February's newsletter.
If you received the newsletter you probably noticed the link to episode 10 of Sweet Potato Soul: Raw Apple Pie! If you didn't, here you go. Make this pie, I bet you'll love it!

p.s. come back later this week for a very special treat : )

Raw Apple Pie

(This recipe was inspired by Susan of Rawmazing. I hope to try her version of the pie also, but I wanted to create my own version that doesn't require a dehydrator, making it more accessible. I saved the skin from my apples and dehydrated it after marinating it in the left over marinade from the sliced apples. I highly recommend this! In the photos the pie is garnished with mint, dry cranberries and the dehydrated apple skins.)

Filling:

3 apples, peeled & cored

2 tbsp freshly squeezed lemon juice

2 tbsp sprouted oat flour (or old fashioned oats ground into a flour)

2 tsp pumpkin pie spice

dash sea salt

1/4 cup maple syrup

Thinly slice 2 of the apples lengthwise creating very thin strips. Place the strips in a large bowl and toss with 1 1/2 tbsp of the lemon juice, oat flour, pumpkin pie spice, salt and maple syrup. Toss well to coat; careful to not break the apple strips. Pour the remaining lemon juice onto the third apple, to keep it from oxidizing and turning brown. You will be pureeing this apple after you've made the crust.

To puree, dice apple and place in food processor with a dash of pumpkin pie spice. Blend until a chunky apple sauce consistency is reached.

Crust:

2 cups walnuts, soaked & dehydrated if possible

10 pitted dates, chopped

dash sea salt

2 tbsp oat flour

In a food processor add walnuts and blend until they're all crumbled, about 10 seconds. Add chopped dates and pulse to combine. Remove the lid and scoop out about two tablespoons of the mixture. With your hand form it into a ball, if it sticks together without crumbling apart then the crust is ready. If it crumbles, place it back into the processor, add a teaspoon of maple syrup or another date, and pulse again.

Lightly cover the bottom of your pie plate with oat flour to prevent the crust from sticking too much. Remove the crust mixture from the food processor, form it into a large ball and place the ball in the center of the pie plate. Flatten the ball in the plate, covering the bottom as well as the edges to create the pie crust.

Pie assembly:

Now that your crust is ready, spread the pureed apple onto the bottom of the crust. Layer the sliced apples on top of the puree creating a spiral of apples. Start near the edge of the crust and work your way around and into the center so that all of the apples have been laid into the crust.

Enjoy immediately or allow the pie to sit for a couple of hours. The latter is recommended because the filling will have a chance to soften and take on the flavors of the spices even more; that is, if you can wait. If you have a dehydrator, place the pie in the dehydrator at 105° for 2 hours then enjoy!

Turbo power your energy!

2012-01-17T23:43:00.000-05:00

Is there a soul out there who does not want to live life to the fullest with plenty of energy and zest for life? Well, maybe a few people, but I’m not reaching out to them, I’m talking to you! So often I hear clients, friends and family talk about their lack of energy. When coffee and energy drinks aren’t doing the job, it’s time for a change in the way we fuel our bodies. I’ve created a list of my favorite energy boosters. From drinking more water to experimenting with raw chocolate, you’ll find yourself energized just reading my tips!

1. Drink more water
When you’re feeling tired have a tall glass of water. Sometimes when dehydrated, the body will send out feelings of fatigue. We often misinterpret the feeling as exhaustion and reach for a cup of coffee for a quick zap of energy. However, coffee is very dehydrating, and before you know it that tired feeling has washed over you once again.
Drink a lot of water first thing in the morning when your body is especially dehydrated. Giving your body the hydration that it is seeking will energize you without stimulants.
Don’t forget to drink plenty of water during the day. Try water with lemon.
Eating juicy fruit is another way to stay hydrated and energized throughout the day. Seasonal fruits like apples, pears and oranges not only provide the body with a little water, but also with sugar. Sugar found in fruit does not spike the blood sugar as quickly as refined sugar does. You’ll have energy for a longer period of time, and forgo a sugar crash.

2. Enjoy a healthy balanced breakfast
Eating breakfast will provide your body with the fuel it needs to power through the day. A healthy breakfast is one that is high in carbohydrates and fiber. Examples of this would be whole grains like oatmeal and quinoa or green smoothies. Studies show that people who eat a healthy breakfast are more alert in the hours between breakfast and lunch than those who do not.
Try a green smoothie or quinoa porridge.

3. Never skip meals
Breakfast is very important, but so is every other meal of the day. Skipping meals will leave you feeling worn out by the end of the day. Remember, food provides the energy our bodies need to perform well.
Try keeping portable snacks with you. I love packing a baked sweet potato for a snack.

4. Eat foods high in magnesium and folate
Magnesium is a mineral needed by our bodies to break down glucose (sugar) into energy. It is needed for over 300 other biochemical reactions in the body. Despite the fact that it plays a huge role in the functioning of our bodies, magnesium deficiency is one of the highest mineral deficiencies in the United States. Magnesium rich foods include pumpkin seeds, swiss chard, spinach, almonds and sea vegetables.
Folate is the natural form of vitamin B-6 which appears in food. It helps produce red blood cells which carry oxygen throughout the body. When levels are low a feeling of fatigue will result. Foods rich in folate include lentils, leafy greens and beans.
Drink green smoothies in the morning and serve sauteed greens with lentils or beans and whole grains for lunch/dinner.

5. Eat more fiber

Simply put, fiber slows down the digestion process and helps to supply the body with steady energy throughout the day. Fiber is also crucial for healthy digestion and elimination. We all know how sluggish we feel when our elimination is not on track. For these reasons it is important to include fiber in every meal. It’s quite easy to incorporate more fiber into your diet by eating more fruits, vegetables, nuts and whole grains. Try these Quinoa Cauliflower Cakes

6. Choose raw chocolate
In addition to containing caffeine, chocolate also contains a stimulate called theobromine. I suggest eating only raw chocolate--also known as raw cacao. Raw cacao is extremely high in antioxidants, magnesium and even Omega-3 fatty acid. Many of the cacao's benefits are destroyed when roasted to make chocolate bars. Fortunately there are many raw chocolate bars on the market. Unlike traditional chocolate bars, raw chocolate bars are free of dairy, refined sugar and additives; all of which can zap your energy and health in the long run. An alternative to raw chocolate bars are raw cacao powder and cacao nibs. Available at health food stores and online, these power packed foods make fantastic additions to smoothies and raw desserts.
Try this decadent Goji Cacao Blueberry Smoothie

7. Wake up and smell the peppermint

When I’m sleepy I reach for a jar of dry peppermint leaves and sniff. The aroma of peppermint stimulates the brain’s trigeminal nerve which is responsible for the feeling of alertness. A cup of peppermint tea will also do the trick.

8. Get moving

Increasing physical activity will improve your energy. Humans aren’t meant to sit still for too long. Engaging in physical activity can be as easy as taking a brisk walk around the neighborhood or giving yourself jumping jack breaks after sitting for long periods of time. Which reminds me, it’s time for my jumping jacks!

I'd love to hear some of your tips for supercharging your energy!

If you enjoyed this article be sure to sign up for my monthly newsletter, "The Nourishing News".

Goji Cacao Berry Bliss Smoothie

2012-01-17T11:42:00.000-05:00

"Oh my gosh this is AMAZING!"
That's exactly what I screamed to Maxx when I tasted this smoothie. Talk about luxurious; this smoothie is a whole lot of that! I must say, the ingredients are pretty expensive. Instead of buying a bottle of wine, I treated myself to a $5 bag of goji berries. At Whole Foods they cost $18 a pound in the bulk section, and that's the cheapest I've seen! Wild or organic blueberries are quite expensive but we're talking $5 for a bag that will last a week... Not so bad, right?

Well, despite the pricetag this smoothie is so worth making. Not only will your taste buds thank you, but your health will too.
Goji berries -like blueberries and raw cacao- are full of powerful antioxidants that help boost your immune system, fight cancer and slow the aging process. Both goji berries and cacao contain substances that help to improve your mood, and you'll get an energy kick from the raw cacao.

Goji berries are my new favorite berry. I love their unique tart and malty taste. Do you have any suggestions more awesome goji berry creations? I'd love to hear them!

p.s. My next Nourishing Newsletter will be released tomorrow. If you haven't already, sign up here!

Goji Cacao Berry Bliss Smoothie

1/4 cup dried goji berries

3/4 cup frozen blueberries

2 tbsp raw cacao powder

1 frozen banana (not frozen is okay too)

1/2 to 1 cup coconut water

Blend all ingredients in blender until smooth. Garnish with cacao nibs and goji berries.

Raw Cauliflower Cous Cous

2012-01-13T10:50:00.000-05:00

I'm bringing the cauliflower back today. The Quinoa Cauliflower Cakes from earlier this week were a hit. They even made the Foodbuzz Top 9!
As you can see in that recipe, I only use half a head of cauliflower for the cakes. In case you were wondering what to do with the other half, I've got the answer for you. Raw Cauliflower Cous Cous!

Being at Pure Food & Wine is a constant source of inspiration. The food is prepared with the utmost respect, and the creative process seems to be a non-stop collaboration. This week they introduced a new dish to the menu: Cauliflower Cous Cous with pinenuts and pistachios served with ras al hanout spiced tomato sauce. It sounded so good to me that I decided to use that other half of cauliflower to make it myself. My version of the cauliflower cous cous is nut free because I'm doing a nut cleanse (no nuts for 14 days!). If I were eating nuts right now, the only thing I'd add would be sliced almonds. If you're looking for a delicious, filling and inexpensive raw dish, then look no further.

Want to know a thing or two (or a few more) about cauliflower?

High in vitamin C and manganese, the antioxidant power in cauliflower is impressive. In addition to lowering oxidative stress on the body, the antioxidants present in the vegetable support the body's natural detoxification process. This means that cauliflower, and other cruciferous vegetables, give the body the support it needs to squeeze out the bad stuff that makes its way into our bodies.
Also, cauliflower is very high in fiber. Even more interesting, there is a compound present in cauliflower called sulforaphane that protects the lining of your stomach by preventing bacterial overgrowth. As you'll see below, my recipe calls for turmeric, a very potent anti-inflammatory food. I was surprised to discover that cauliflower is an anti-inflammatory too. Gotta love cauliflower!

Cauliflower Cous Cous

(This recipe calls for half a head of cauliflower, enough for 2 servings or 1 if you're really hungry. If you've got a whole head of cauliflower go ahead and use it, just double the recipe. If you're into nuts, try sliced almonds and/or pistachios. )

1/2 head cauliflower, chopped

2 or 3 small carrots, peeled and sliced (about 3/4 cup)

1 clove garlic

1 tsp turmeric powder

1/4 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp sea salt

3 tbsp raisins

1/4 cup mint leaves, chopped

1/4 cup parsley, chopped

1 1/2 tbsp light miso

1 1/2 tbsp tahini

3 tbsp lemon

drizzle of olive oil

1/4 cup cherry tomatoes, halved

Place chopped cauliflower, carrots and garlic into the food processor and process until the vegetables are minced, and resemble cous cous. Place the vegetables into a large bowl and add turmeric, cayenne, pepper and salt. Also stir in raisins, mint and parsley. In another bowl mix together the miso, tahini and lemon. If the sauce is too thick add a tiny bit of water to thin. Pour the miso tahini sauce into the cous cous and stir well to combine. Garnish with a bit of olive oil and tomatoes to serve.

Quinoa Cauliflower Cakes with Honey Mustard

2012-01-10T00:27:00.000-05:00

Progress is brewing for my new personal chef service, The Nourishing Vegan. I've got an awesome internship with another chef, I'm developing exciting cooking classes and my studies at the Institute for Integrative Nutrition are going well.
Next week I'm cooking a week of meals for my friend. I've developed the menu, which is half cooked and half raw vegan; and she approved. My friend isn't a vegan, but she's interested in loosing 20 pounds in 90 days; and what better way is there to release weight and feel fantastic and satisfied than going vegan?
One of the meals I've planned for the week are these Quinoa Cauliflower cakes with Honey Mustard.

Cauliflower & carrots sauteing in the wok

Whenever I eat mustard I feel as though I'm indulging in something unhealthy. I'm pretty sure it stems back to when I was a kid eating turkey hot dogs with Heinz ketchup and mustard. I don't eat hotdogs anymore. As a matter of fact, I don't eat any processed food nowadays; but when I eat mustard I find my self neurotically checking the label to make sure there's nothing naughty in the jar. I read: organic mustard seeds, organic apple cider vinegar, water and sea salt... nothing else; then I relax and continue to savor the magnificent pungency of stone ground mustard on quinoa cakes.

I was delighted to learn about the health benefits of mustard. Belonging to the Brassica family--along with such nutritional stars as kale, cabbage and broccoli-- the mustard plant and it's piquant seeds are full of phytonutrients that help fight and prevent cancer. Mustard seeds are a fantastic source of selenium, an important mineral known for it's ability to protect cells from free radical damage and reduce inflammation. The seeds are also a great source of magnesium. Foods high in magnesium help to relax muscles and nerves while supporting healthy blood circulation. Together in those tiny seeds, selenium and magnesium form a cancer fighting team. Mustard seeds are also high in omega-3 fatty acids, making them powerful warriors against heart disease too.

Clearly there is no reason to "go easy" with the mustard ever again. Served with these quinoa cakes mustard shines as the true nutritional powerhouse that it's meant to be.
This is a great dish to make at the beginning of the week and eat later. The quinoa cake mixture will keep for a few days; just form patties and pan fry when you're hungry. The cakes are pictured with a small kale and parsley salad dressed with red wine vinegar and olive oil.

Quinoa Cauliflower Cakes with Honey Mustard
(Makes about 10 small cakes. I use the stone ground brown mustard from Eden foods. I suggest using an organic mustard that has not been irradiated. Irradiation is used in agriculture to prevent seeds from sprouting and to destroy bacteria that may cause the food to spoil. Irradiation destroys some of the seed's nutritional value.)

1 1/2 cup quinoa, cooked

1 cup carrots, diced

1/2 head of cauliflower, broken apart

1 small onion, diced

2 garlic cloves, minced

2 tbsp flax seed, ground

2 tbsp cornmeal

1/2 cup parsley, chopped

1 tsp sea salt

1 tsp black pepper

1/2 tsp cayenne pepper

olive oil

1/2 cup brown mustard

1/2 tbsp honey

sprinkle of cayenne pepper

To a food processor add the cauliflower and carrots. Pulse until well combined. The mixture should look grainy and resemble couscous.

On medium heat, warm one tablespoon of olive oil in a pan. Add onions and garlic and cook until the onions are translucent. Stir in the cauliflower and carrot mixture. Now add the quinoa and cook for a few minutes. Meanwhile, in a small bowl mix the ground flax seed with 6 tablespoons of water. Stir and let sit; it will thicken up in a few minutes.

Remove the quinoa mixture from the stove and pour into a large bowl. Stir in parsley, sea salt, pepper and cayenne; followed by the flax "egg" and cornmeal. Stir well, and place in the refrigerator to cool for at least one hour.

To make the cakes:

Remove the quinoa mix from the refrigerator. Heat a couple tablespoons of olive oil in a large frying pan. Scoop a small amount of the quinoa mix into your hands and form a small patty, about 2 inches wide 1/2 an inch thick. Make sure you make a tight patty, so that it doesn't fall apart. Place in the pan and repeat until you can fit no more patties. Cook on each side for 3-5 minutes.

In a small bowl mix together the mustard, honey and cayenne pepper.

Serve quinoa cakes with honey mustard and kale/parsley salad.

Sweet Potato & Squash Miso Soup

2012-01-05T10:42:00.002-05:00

I'm in love with miso!
Have you ever been completely smitten by an ingredient? A certain spice that you must use in every dish, an oil that you swear by, or that vegetable that makes its way into both your savory dishes and desserts?
Sure, you may be thinking that I have quite a few food obsessions, namely sweet potatoes. If you've ever felt this way about something (and I'm sure you have), then you'll understand how I feel about my beloved miso (and sweet potatoes too).

From the time I first tasted miso I was hooked. What is it about that salty, and sometimes sweet, seasoning that delights me so? It's got to be that much talked about fifth primary taste, umami. Umami is that incredibly savory taste that you experience when eating certain foods like miso, some mushrooms and meats. I've never even eaten red meat (or pork), but being a huge fan of umami I can slightly fathom what it must taste like. Thankfully meat is not the only source of this comforting taste; and I get more than my share of it from miso.

The great thing about miso is that it's amazingly versatile. Use it on a salad and you'll lick the plate and beg for more. Replace the Parmesan in an Italian pesto with miso and you'll never trust cheese again. A sandwich with miso tahini spread is a sandwich from heaven. And a warm bowl of miso soup is your welcome to the good life.

Not only is miso one of the tastiest foods on the planet, it's also one of the healthiest. Most often made from fermented soybeans--though some are made with rice, barley, buckwheat and more-- miso is a great source of trace minerals. To make miso, soybeans are mixed with a fungus (koji) and salt, then allowed to ferment. During the fermentation process good bacteria is allowed to flourish. When we consume miso the healthy bacteria in our guts is restored, resulting in greater absorption of nutrients, improved digestion and a strengthened immune system. Miso is also a great source of protein. Just one tablespoon contains 2 grams of a complete protein. Another great benefit is its ability to protect against breast cancer. With this many benefits, uses and varieties how can you not love miso?

I made this soup for lunch yesterday, and had I not been full after one bowl I could have easily devoured the entire pot (I tried, but failed). After 20 minutes of cooking the sweet potato becomes luxuriously tender and falls apart, creating a soup that's as smooth as a puree; and with the addition of tofu, the soup takes on a satisfying chunky texture. I used two different types of sweet potato, Garnet yam and White Cream, because they have different textures. I recommend making this soup with winter squash in addition to the potatoes; tomorrow I'm trying it again with kabocha squash. I used a chickpea miso, but any white miso will do. White miso has a milder flavor than red miso, and adds balanced depth to soups. If you live in New York City, you can find great bulk miso at Integral Yoga on west 13th street. If you have a hard time finding wakame you can substitute it with any seaweed or leafy green vegetable.

This soup is comfort in a bowl.

Sweet Potato & Squash Miso Soup

(Serves 4-6. Again, I originally made this soup with only sweet potatoes. The addition of squash is not necessary. If you're going for a soup with more broth, use only potatoes, or substitute one potato for squash. I find this soup very satisfying and hearty, but if you want a little more bulk add soba noodles in the last 10 minutes of cooking or serve with brown rice.)

2 tbsp coconut oil or olive oil

2 cloves Garlic, minced

1 red onion, diced

2 sweet potatoes, cubed

or 1 sweet potato & 1 cup any winter squash, cubed

2 inches of fresh ginger, peeled and diced

5 cups water (more if needed)

2 cups extra firm tofu, cubed (about 1/2 package)

1/2 cup dry wakame, soaked (after soaking the wakame will swell to 1 cup)

5 tbsp white miso

2 tbsp nama shoyu (sub with regular soy sauce or tamari)
1 tbsp mirin (optional)

1 tsp cayenne pepper

In a large pot heat oil, then add garlic and onions; saute for a few minutes. Add sweet potatoes, squash, ginger and water. Stir and bring to a boil. Reduce to a soft simmer on very low heat and cook for about 15 minutes. Add tofu and cook for 5 more minutes. When the potatoes are tender, remove the pot from the heat and stir in wakame, miso, nama shoyu, mirin and cayenne pepper. Stir well to make sure that the miso dissolves. Add more seasoning to taste.

Serve immediately.

Sweet Potato Pudding with Pecan Crumble

2012-01-02T10:05:00.000-05:00

While writing down my new year's resolutions I delighted in Sweet Potato Pudding with pecan crumble. It wasn't the most effective way to write down goals; I couldn't stop focusing on this rich and creamy pudding I was putting in my mouth. It's like sweet potato pie in a glass--or bowl, if you choose to eat it that way-- but not the same as that sweet potato pie smoothie I made in the fall; no! Sweet potato pudding is it's own special creation.

There's something so comforting about eating pudding. It conjures up feelings of when I was a child eating Jello pudding, Chocolate Vanilla Swirl . mmMmmmm! I'd eat the top chocolate layer quickly then savor half of the vanilla layer before mixing it up with the bottom chocolate. I was a methodical kid : )
Sweet creamy foods have the power to transport us to our childhood. When I'm feeling down or lonely, chocolate pudding is my indulgence of choice to make me feel like everything is going to be alright.

I was doing some research on why we crave creamy and sweet foods. The common belief is that we're craving comfort or not feeling so good about ourselves. Sugar has the ability to give us a quick boost of energy; but can leave us feeling even worse when our the sugar high becomes a sudden low, thus causing us to reach for another bowl of sweetness to lift us back up. It's a dangerous cycle. This is why I became so interested in using "alternative" sweeteners that raise the blood sugar more slowly, and keep it steady for longer. In this sweet potato pudding maple syrup acts as the sweetener. The natural sugars in the sweet potato do their part as well. Also, the fiber in the sweet potato helps to slow the absorption of the sugars into your bloodstream. Thanks to coconut milk this decadent pudding is just as creamy as a "traditional" non-vegan pudding. The pecan crumble is simply pecans, dates and a generous grating of nutmeg. When eating sweet potato pudding I make sure to have a good amount of pecan crumble on each spoonful because it takes this dessert to the next level. It's pure deliciousness!

Now, let me give you the recipe and get back to writing my resolutions.

Happy New Year!

p.s. If you haven't already signed up for my new newsletter, do so HERE. January's newsletter will be out soon : )

Sweet Potato Pudding with Pecan Crumble

(The recipe for the pecan crumble follows the pudding recipe. Serve this dessert in a bowl, martini glass, whatever. I like to place the pecan crumbles at the bottom of the glass/bowl, then spoon the pudding over it. An additional sprinkle of crumbles on top is nice too. The crumble is sticky enough to be used as a pie crust, or to make cookies. For pie simply press the crumbles onto the bottom of a pie dish and pour the cooled pudding on top. To make cookies, roll out the dough and cut into shapes.)

1 can coconut milk

1/4 cup maple syrup

pinch sea salt

1/4 cup arrowroot powder or cornstarch

1 medium sweet potato, peeled, steamed & pureed

1/2 tsp nutmeg

Shake the can of coconut milk before opening. In a heavy saucepan bring 1 1/4 cups of the coconut milk, maple syrup, and the salt to a simmer on low heat.

While that is heating, in a separate bowl whisk together the remaining coconut milk and arrowroot powder.

When the coconut milk on the stove has started simmering stir in the sweet potato puree. Bring to a simmer once more. Now turn down the heat to low and pour the milk and arrowroot mixture into the pot. Stir with a whisk until the pudding begins the thicken. Remove from heat, add nutmeg and continue to stir and thicken for another minute. It will thicken more in the refrigerator, but make sure the pudding is smooth. Pour the pudding into a bowl and place in the refrigerator for about 2 hours to chill thoroughly. To prevent a skin from forming on the surface cover with plastic wrap, pressing it directly onto the pudding.

Pecan Crumble:

1 cup pecans

3/4 cup dates, chopped

1 tsp nutmeg

pinch sea salt

1/2 tsp cinnamon

1/4 tsp cayenne pepper

Place all ingredients in a food processor. Blend until incorporated.

Best of 2011

2011-12-30T17:46:00.000-05:00

Fond memories of 2011 dance in my head. So much happened in so little time. This time last year I hadn't dreamed of spending my summer in Thailand and Bali. Starting my own business wasn't on my mind; let alone enrolling in The Institute for Integrative Nutrition to become a certified health coach! I knew I wanted to start filming my own cooking show, but could not have imagined how much fun it would be. Also, in 2011 I became a vegan and discovered raw food. Never before have I felt so energetic and healthy! Never before have I felt so comfortable in my own skin and confident in my abilities.

I thought it would be nice to put together my favorite recipes of 2011. I narrowed down my top 5, in no particular order. I chose the recipes that make me feel best when I'm eating them. These recipes tantalize my tastebuds and ignite my endorphins, all while satisfying me to the core.

If you've created or discovered any awesome recipes in 2011 I'd love to hear about them too.
I wish you a happy New Year. I can't wait to see you in 2012. There's a lot in the works for Sweet Potato Soul!

Sweet Potato Soul's Top 5 Recipes:

1. Walnut Macaroons
     This past spring my church held a bake-off to raise money for the youth program; and these babies won!   They were also the dessert featured in my very first cooking video. This recipe comes from one of my favorite cookbooks, The Artful Vegan.
2. Banana Brownies
   If you like chocolate and bananas then I guarantee you're going to love these decadent brownies. Coconut cream replaces butter in this recipe. Don't miss the video!

3. Bali Inspired Brussels Sprouts
Because Bali will always hold a special place in my heart : )
4. Quinoa Pilaf with Spiced Miso Tahini Sauce
   One of my newest recipes, this quinoa pilaf is easy to make and even easier to devour.
5. Collard Green Miso Soup
     My mom has never been a fan of cooking, but she'll get in the kitchen to make this soup. Funny, I had forgotten about this recipe until my mom called me a few months ago to tell me she made it for dinner. Since that day she makes this soup multiple times a week!
6. BONUS: Raw Apple Pie
   I could not compile a list of my favorite recipes without adding a raw dessert. I LOVE LOVE LOVE this; and the video will be here soon!

THANKS FOR READING SWEET POTATO SOUL.

HAPPY NEW YEAR!

Raw Ginger Bread Cookies

2011-12-24T10:38:00.000-05:00

Merry Christmas!

I'm now home with my family in Atlanta. I picked up a Christmas tree yesterday (December 23rd) and spent the evening decorating it. Meanwhile my Nana relaxed on the couch and my mom played with her many dogs. It's definitely Christmas.
My last day in Denver was Thursday. A blizzard swept over the state, so I spent the morning playing in the snow (my early Christmas present). Our lunch plans were cancelled due to the weather, so Maxx and I looked at his childhood photos for hours (another gift). That evening I cooked for the family. I served Quinoa Cauliflower Cakes, roasted sweet potatoes and a pumpkin seed and herb salad reminiscent of Pure Food & Wine's. For dessert I made raw gingerbread cookies. The meal was a delicious success. I'm proud of myself for not becoming overwhelmed or freaked out by preparing so many dishes at once; I stayed cool.

I miss Colorado already.

If you read my post about maintaining your weight during the holidays, you'll recall that in tip number one I suggest bringing a healthy dish or dessert to a party. Raw treats are a pleasure to make, and unlike many traditional Christmas baked goods they don't contain refined ingredients that can contribute to overeating and weight gain. These raw Gingerbread cookies have become my cookie of the holiday season. Using almond pulp, molasses, ginger and dates you can create a delicious cookie more decadent than any old-fashioned gingerbread I've ever had.
There are three ways to make these cookies using almonds. I make them using the almond pulp left over from making almond milk. After making the milk, I dry the left over pulp in the dehydrator and store it in the refrigerator. If you don't have a dehydrator, simply use the pulp but reduce the amount of dates to 3/4 cup and add a bit more oat flour. Alternatively you can use almond flour. Grind 1 1/2 cups of almonds in a spice grinder to create a light flour. This method will result in a stickier, more doughy cookie. I prefer the drier consistency of using almond pulp. If I were to use the almond flour method again, I'd roll the dough into balls and roll them in raw cacao flour and/or cacao nibs : )

I hope you enjoy this gingerbread recipe as much as I have. I've made them three times in one week, and they're always a treat!

Merry Christmas and Happy Holidays!

Raw Gingerbread Cookies

1 1/2 cups dried almond pulp or almond flour

2 tbsp oat flour

2 tbsp molasses

1 cup dates, chopped

pinch sea salt

1 1/2 inch ginger, minced

1 tsp cinnamon

1/2 tsp cayenne pepper

1 tbsp coconut oil

In a food processor, blend almond pulp until it becomes a powder. Add all other ingredients and process until combined. Taste and add more ginger or molasses if necessary.

Remove the dough from the food processor and place onto a sheet of wax paper. Cover with another sheet of wax paper and flatten with a rolling pin (or bottle of wine). You'll need your dough to be about 1/4-1/2 inch thick. Using a cookie cutter, cut out shapes. Place the cut out cookies onto a baking pan covered with a sheet of wax paper. Keep rolling out dough and cutting out the shapes until all of the dough has been used. Decorate the cookies any way you'd like; I used cacao nibs and a coconut oil frosting (recipe below). Place the cookies into the refrigerator for at least one hour to firm.

Coconut frosting:

2 tbsp coconut oil

1 tbsp coconut flour (shredded coconut ground in a spice grinder)

1 tsp agave or maple syrup

Place ingredients in a bowl and stir. Place in refrigerator if the oil is too liquid. Pipe the icing to decorate the cookies. I piped the frosting through the corner of a zip-lock bag : )

Split Pea Soup with Sunchokes

2011-12-20T14:13:00.001-05:00

I'm in the Mile High city with my boyfriend visiting his parents. It's lovely here. I haven't been to Colorado in 10 years; not since my mom and I stopped traveling to Breckenridge for our annual ski trip. Despite having been to Colorado a few times, I've never spent time in Denver.
The day we arrived it was sunny and a warm 60°! I was shocked, I had been preparing myself for snow and frost. Yesterday, however, that snow made an appearance; and today it's once again sunny with a lingering frost.
I'm having a great time in Denver meeting all of his family and seeing the place where he grew up. On Thursday I'm going to cook for the family : ) What should I make?!?!?! Well I've got a few ideas in mind, and Maxx's mom requested the Banana Brownies for dessert. Done!


Sunchoke photo from Getty Images

Perhaps I'll even make this Split Pea Soup with sunchokes. Yummy!
If you haven't heard of, or tasted sunchokes (aka Jeruselum Artichokes) they're delicious! A sunchoke is a knobby tuber with an earthy flavor reminiscent of artichokes and water chestnuts, though they're not related to either one. Sunchokes are actually a member of the sunflower family. Where health is concerned, sunchokes are loaded with potassium and inulin. Inulin is a carbohydrate know for promoting healthy bacterial growth in the intestines.

The earthy flavor of the tuber and the fragrant essence of the thyme really stand out in this split pea soup. It's a grounding and comforting soup perfect for a cold winter day.

Split Pea Soup with Sunchokes

(Makes 4-6 servings)

2 cups dry split peas, rinsed

1 onion, diced

2 cloves of garlic, minced

1/2 vegetable bouillon cube or 1 tsp Spike seasoning + 1 tsp sea salt

3 carrots, peeled and diced

1 small delicata squash, sliced or cubed (any winter squash or sweet potatoes will work)

3 sunchokes, peeled and quartered

3 sprigs fresh thyme

1/2 tsp cayenne pepper

1/2 tsp black pepper

1 tbsp coconut oil or olive oil

In a large pot heat 1 tablespoon of olive oil. When warm add onions and garlic and cook until onions are translucent. Add split peas and stir to toast for about one minute. Add vegetable bouillon or Spike seasoning with salt; stir to coat, then add 6 cups of water. Bring to a boil, then turn heat down to simmer for 30 minutes. Add carrots, squash, sunchokes and thyme leaves, also more water if necessary. Cook until the split peas and vegetables are tender, another 30 minutes. Add cayenne and black pepper, and more thyme and salt to taste.

Holiday Tips aka Avoiding Weight Gain

2011-12-16T11:03:00.000-05:00

Happy Holidays! Its officially starting to feel like Christmas is just a week away. This being because Christmas is the time of year when I experience the most stress. There are gifts to buy, resolutions to make and parties to attend. This year I've added a few more items to my holiday to-do list. Number One: Start a monthly newsletter to marry the Sweet Potato Soul blog and my new work as a personal chef and health counselor, The Nourishing Vegan.

The stress has been heightened, but it's worth it to be able to share Sweet Potato Soul tips with my family and friends. In the newsletter (The Nourishing News) I'll be sharing healthy tips, original recipes and cooking videos. This month's video for Raw Apple Pie is still not edited, but it'll be posted sometime next week, I PROMISE!

I've created a list of tried & true ways to avoid weight gain during the holiday season. I hope you find it as helpful as I have : )

Avoid Holiday Weight Gain in 5 steps!

1. Bring a healthy dish when you attend a holiday party AND eat before you go.
    You don't have to make anything elaborate, but make something that you can share and will enjoy for the duration of the party if all that is served is fattening and guilt causing. Don't worry, you won't insult the host by bringing something fresh and healthy to their party. They'll be honored that you took the time to contribute.   For example, as a vegan I would bring a vegan dessert with me. It shows the host that I appreciate their hospitality, and it keeps me from binging on bread when all I really want is a cookie. Who knows, you might have people begging you for the recipe.
2. Drink water.
    Often times we eat when we're thirsty, feeling bored or nervous; of course we don't realize this is happening; and when we don't understand the cause of our overeating it can control us. This holiday season I encourage you to have a glass of water when you get a craving for the 3rd slice of pie. After drinking the water wait 15 minutes, and if you still want the pie...
3. Eat more consciously
   ...if you still want that 3rd slice of pie GET IT, but make it worth the extra calories. Place it beautifully on a plate, slice through it with your fork, take a deep breath, smell it's aroma, put it in your mouth and chew slowly. Engage all of your senses when eating and take your time. I recommend savoring everything you put into your mouth; you'll be shocked by how much less you eat. This goes with drinking as well. Enjoy that first glass of wine, and you probably won't drink the whole bottle : )
4. Get your sleep.
    We now know that the amount of hours we sleep each night affects our weight and our overall health. Sure, there is a lot to stress out over this time of year but nothing should be as important as your well being. If it means paying someone else to clean the house or cook for a week while you're busy with holiday plans and projects, then so be it.
5. Move your body.
    Different physical activities work better for different people. Find your ideal physical activity this season. One of my favorite things to do is walk; I turn Christmas shopping into a fun exercise by walking all around NYC hunting for gifts. If you drive, then park and walk to each store. Dancing is another great way to burn calories, get your heart rate up and lessen stress. Blast your favorite music while in the kitchen and dance while the food cooks. Before or after dinner grab your family for a dance party. If these options don't work for you, I guarantee that there is something out there that will.

If you're the one throwing the party, then I recommend these fantastic "10 Tips for Throwing a Healthier Holiday Party" by Clean Plates.

photos on this post are from Getty : )

Quinoa Pilaf with Spiced Miso Tahini Sauce

2011-12-14T11:33:00.000-05:00

There are few things as satisfying as miso tahini sauce drizzled over warm spiced quinoa, black beans and winter squash. This is officially my new favorite dish, and this miso tahini is my new favorite sauce. It's delicious on anything from sweet potato fries to celery sticks.

Here's how I see it:

mint + tahini miso+ pumpkin+ quinoa pilaf= Food Heaven!

I'm also working on a newsletter to be released by the end of this week!!! It'll be full of vegan recipes and healthy living tips. To avoid too many words in the email I will be linking articles back to this blog (until I can figure out a better option). If you would like to be on the mailing list please send an email to jneclaiborne@gmail.com and look out for The Nourishing News!

Quinoa Pilaf with Spiced Miso Tahini Sauce

3 cups quinoa, cooked
1/2 onion, diced
1 garlic clove, minced
2 cups black beans
1/2 head cauliflower
1/2 cup golden raisins
1 tsp cumin
1 tsp sea salt
1/2-1 tsp cayenne pepper

winter squash (kabocha, sugar pumpkin, delicata, butternut, etc...) or sweet potato

1 cup fresh mint leaves, chopped

Miso Tahini Sauce:
1 tbsp light or yellow miso
3 tbsp tahini
juice from 1/2 a lemon
2 tbsp water
dash of cayenne pepper

Preheat oven to 350°. Cube or slice squash; toss with coconut or olive oil, place on a baking sheet and roast about 20 minutes, until soft.

In a pan heat 1 tablespoon of coconut or olive oil. When hot, add onions and garlic and cook until the onion is translucent.
Add cauliflower and stir . Cook on medium until the cauliflower is tender; cover to speed cooking time.
Meanwhile make the miso tahini sauce: In a bowl mix together the miso and tahini. A thick paste will be formed. Pour in the lemon juice and water, and stir well to turn the paste into a sauce. Add a dash of cayenne pepper.

To the cauliflower, add black beans, quinoa and raisins. Stir in cumin, salt and cayenne pepper (if you're using it). Also stir in the fresh mint leaves, saving some for garnish. Serve over pumpkin with a generous helping of the miso tahini sauce and mint.

Raw Apple Pie

2011-12-06T17:49:00.000-05:00

I want to shout it from the rooftop. I want everyone to know how delicious and easy to make this decadent vegan apple pie is. Not only does this apple pie not have an ounce of cholesterol or cruelty, it's also raw. Yes, a raw vegan Apple Pie!

I'm writing this with the memory of the lovely pie still on my taste buds. Maxx and I just finished the last slice. I'm surprised that it lasted so long; a whole 4 days! While this pie, being so healthy, is guilt-free, I still prefer to enjoy my desserts slowly, savoring every morsel.

I shot a video of myself making the pie...but it didn't turn out as well as I would have liked (I shot it by myself with 2 cameras...). Basically that's unfortunate news because I don't have time to reshoot until the weekend. It's good news because I've got a fantastic excuse to pick up more apples from the Green Market and make this pie again! Why not make raw apple pie a staple of my diet? Apples are at their peak; and their nutritional value is preserved when eaten raw as opposed to baked in a pie. When made with love, this pie is not only delicious, but it makes you feel really good too.

Raw Apple Pie

Filling:

3 apples, peeled & cored

2 tbsp freshly squeezed lemon juice

2 tbsp sprouted oat flour (or old fashioned oats ground into a flour)

2 tsp pumpkin pie spice

dash sea salt

1/4 cup maple syrup

To puree, dice apple and place in food processor with a dash of pumpkin pie spice. Blend until a chunky apple sauce consistency is reached.

Crust:

2 cups walnuts, soaked & dehydrated if possible

10 pitted dates, chopped

dash sea salt

2 tbsp oat flour

Pie assembly:

Black Bean Coconut Soup with Butternut Squash

2011-12-01T16:54:00.002-05:00

Loaded with fiber, protein, phytonutrients and deliciousness, black beans are awesome!
I also love butternut squash. I mean, who doesn't? Smooth and tender, filling and sweet; hello vitamin A and C!
And coconut...well, if you know anything about me you know how much I adore coconut.

This recipe was inspired by a soup of the same name at Peacefood Cafe; one of the best vegan restaurants in NYC, and the place that inspired me to become a vegan. I worked there for a while, and whenever Chef Rafael would make the Coconut Black bean soup, mmMmmm, I'd get so excited! If you've ever been to Peacefood Cafe, and ordered this soup then you'll understand my enthusiasm.

This is my rendition of the Black Bean Coconut soup. Like Peacefood's it's rich, hearty and subtly sweet. I think this soup is improved by the addition of other vegetables. The varying textures of butternut squash, carrots and red bell pepper complement each other nicely. While the heat of the soup is balanced by the red onion and fresh mint sprinkled on top. Surprisingly the mint, used as a substitution for cilantro, is delightful. I made this soup a few weeks ago for dinner, and upon first bite I knew it had to be shared on Sweet Potato Soul. I hope you find it as enjoyable as I did.

Black Bean Coconut Soup

(Makes one big pot aka, 6 servings. I prepared my black beans fresh, but if you're crunched for time use canned beans. You'll notice that the butternut squash is steamed prior to adding it to the soup, I do this to shorten the total cooking time, and also to insure that the other vegetables do not become overcooked while the squash is cooking. When steamed, the squash should take about 10 minutes to become tender, but still a little firm. I like it spicy, but I suggest starting with 1/4-1/2 teaspoon of cayenne pepper, and add more if necessary).

4 cups black beans, cooked OR 2 cans black beans, drained and rinsed
1 cup onion, diced
2 garlic cloves, minced

1 cup butternut squash, cubed & steamed
1 red bell pepper, diced (save some for garnish)
2 carrots, diced

1 can coconut milk
2 tsp cumin powder

2 tsp coriander powder
1/2 tsp cayenne pepper powder
1 tsp sea salt

1/4 of a vegetable bouillon cube

1 tbsp coconut oil OR olive oil

red onion, minced for garnish

fresh mint or cilantro for garnish

In a large pot heat 1 tablespoon of coconut oil (or olive oil) on medium heat. When warm, add onions and garlic and saute until translucent. While the onions are sauteing, steam butternut squash in a separate pot.

To the onions and garlic, add carrots and red bell pepper. Cook for a couple of minutes then add coconut milk plus 2 more cups of water and 1/4 of the bouillon cube. Bring soup to a boil, then reduce heat and simmer to cook until the vegetables have reached your desired texture, about 10 minutes. Add butternut squash then season with cumin, coriander, cayenne and salt. Stir well and cook for another few minutes. Add more spices to taste.

Garnish with minced red onion, red bell pepper and mint or cilantro.

Thai Green Curry + Episode #9

2011-11-26T22:37:00.000-05:00

I hope you enjoy the new episode of Sweet Potato Soul.
Thai Green Curry, like Thai Red Curry, is simple to make and super scrumptious; not to mention it's healthy for you. The recipe is posted below the video : )

Thai Green Curry

(Serves 4. In this recipe I use Thai eggplant, look for it in Asian markets or at your local farmer's market. Tofu is also great in this dish. Make sure to purchase chili paste that does not include MSG or preservatives, the same goes for coconut milk. Serve over brown rice.)

5 Thai eggplant, quartered

2 carrots, diced

1 cup green bean, sliced in half

1 sweet potato, cubed and steamed

1 cup mushrooms, sliced

1 tomato, diced

1 onion, diced

1 cloves garlic, minced

2 tbsp green chili paste

1 can coconut milk

1 tbsp soy sauce

a handful of basil leaves, chopped

In a large wok heat 1 tablespoon of olive oil on medium-high. When hot turn down heat and add chili paste. Now add onions and garlic, cook until tender. Add the harder vegetables like eggplant and carrots, cook for a few minutes. Now add the tomato and stir. Add remaining vegetables and stir well. Add coconut milk. Bring to a slight boil, then reduce to a simmer. Cook until the vegetables have reached your desired tenderness. Taste to see if the curry needs anymore chili paste and season with soy sauce. Also stir in chopped basil.

Serve over brown rice.

Mint Pesto Sweet Potato Pomegranate Salad

2011-11-23T09:33:00.000-05:00

I've been thinking a lot about what I have to be thankful for; and my list is long, it's expansive, it's awesome!

Too often I forget how blessed I am, and take for granted life's simple gifts; they include this blog that gives me so much fulfillment, a job that inspires me everyday, my friends and family, New York city.
I'm grateful to be the woman that I am. Despite my ups and downs, confusions, insecurities and fears, above all I am proud to be me: compassionate, passionate, creative, ambitious and so much more.

My favorite thing to do in the world is to eat! Firstly, it is imperative that I give thanks for the gift of having the food I love, that nourishes and excites me, whenever I please to indulge. Having shifted my life's focus from performance to cooking and health, I have become even more obsessed with food. From reading Sweet Potato Soul you're well aware that the Standard American Diet does not appeal to me. I'm a girl who fantasizes about the vibrant colors, tantalizing textures and euphoric qualities of plant foods (another thing I am very grateful for). My relationship with food has gone from love hate, when I used to eat boxes of Wheat Thins, Fig Newtons and milk chocolate and wonder why I felt so crappy, to passionate love!

This mint pesto sweet potato and pomegranate salad is one example of how food can make my soul dance. When ingredients are at their freshest the brilliant qualities of each has a way of harmonizing with the rest to create edible bliss. The basic ingredients for this salad are as follows:

Fresh Mint

Freshly Squeezed Orange Juice

Shallots

Pomegranate Seeds

Roasted Sweet Potato

Red Kale

Not much in there, but so delicious!

I've been seeing a lot of salads on blogs these days that feature pomegranate seeds, and as a lover of the little nutrient dense gems I was eager to use them in my own way. At my job the other night there was a special featuring Brussels sprouts and lemon sage pesto. Yes, Lemon Sage Pesto! I guess that's where I got my idea for an unorthodox take on pesto, though mine is technically too liquidy (in a good way) to be called pesto.

Thanksgiving is tomorrow, and if I had to recommend a side dish that is as beautiful as it tastes, I'd recommend this. And aside from taking the seeds out of the pomegranate, it's super easy to make. As a salad tossed with kale (or any other leafy green), simply by itself or with fluffy quinoa, I love this autumn dish.

Thank You for reading my blog. I hope you have a beautiful Thanksgiving!

Mint Pesto Sweet Potato and Pomegranate Salad

2 sweet potatoes, cubed and roasted at 350° for 30 minutes

1 cup pomegranate seeds

3 cups kale, chopped and massaged with olive oil

3 cups red quinoa, cooked **optional**

Mint Pesto:

2 cup fresh mint leaves

2 tbsp shallot, minced

1 cup orange juice, freshly squeezed

1 tbsp lemon juice, freshly squeezed

1 tsp chili flakes or 1/4 tsp cayenne pepper

1/4 tsp sea salt

In a food processor blend pesto ingredients. The pesto will be liquidy, so you may think of it as pesto plus dressing.

Assembly:

Toss sweet potatoes with kale and quinoa (if you're using it). Top with pomegranate seeds and pour on mint pesto. Top with fresh mint, enjoy!

Mashed Lima Beans with Red Pepper Sauce and Roasted Vegetables

2011-11-18T15:55:00.000-05:00

The holiday season is here! Thanksgiving is less than a week away and Christmas is right around the corner. The trees are shedding their leaves and the air is cooling; meanwhile many of us are developing recipes for this year's Thanksgiving feast.
I was asked by Cathy, a fellow blogger (What Would Cathy Eat?), to create a healthy Thanksgiving recipe, and I ended up with a fantastic substitute for mashed potatoes. These mashed lima beans are almost as rich and creamy as traditional mashed white potatoes, and much healthier. Lima beans are naturally starchy, and unlike potatoes they achieve their buttery texture without the use of animal fat or butter substitutes. Lima beans are high in fiber, protein, iron, folate and magnesium. In just one cup of lima beans, or one serving of these mashed limas, you will be attaining 29% of your daily value for protein and more than half of the daily value for fiber. The fiber and protein present in beans will make you feel full quicker; but that's not it, your body will absorb the nutrients more slowly, preventing a spike in blood sugar. When the body absorbs nutrients from complex carbohydrates, like lima beans, more slowly, the body is energized for longer.

Once cooked you'll notice how tender and mushy the beans become, making it easy to mash them to your desired buttery consistency. To fancy the lima beans up a bit I added some White Truffle Oil. This pairs beautifully with the roasted garlic, fresh thyme and black pepper. This is a simple dish, but I recommend cooking your own beans as opposed to using canned; this way you'll have the creamiest texture possible, and left over bean liquid, which I used to make the red pepper sauce.
I roasted my three favorite fall vegetables to complete the dish: sweet potatoes, beets and Brussels sprouts. Any roasted veggie will pair well with these mashed limas.

Eating a healthy Thanksgiving meal full of fiber, fresh vegetables and whole grains won't cause an uncomfortable rise in blood sugar and the whole family won't be stuck in a food coma after dinner. Instead, you will leave the table full of energy, joy and hopefully abounding gratitude.

Speaking of gratitude, I'd like to thank Easy Canvas Prints for gifting me with a lovely canvas print of the prettiest beet. I wanted a professional print of one of my food photographs, and I'm so happy to have this photo hanging on the wall of my new kitchen, it's fabulous!

If you're looking for more healthy Thanksgiving recipes please do visit the What Would Cathy Eat blog. On the blog Trudy of Veggie Num Num shared her recipe for vegan style Green Bean Casserole, and if you're anything like me you'll be drooling at the photos : )

Mashed Lima Beans with Red Pepper Sauce

and Roasted Vegetables

( I recommend using white truffle oil in this recipe; though it is expensive, a little goes a long way. Alternatively, pumpkin seed or walnut oil will both lend interesting flavors. Any combination of roasted vegetables will complement this dish. When roasting vegetables, chop them all about the same size, coat in olive oil, sprinkle with sea salt and roast in the oven for 20-40 minutes at 350°. To roast garlic, cut the top off of an entire bulb, coat with a bit of olive oil and roast with the other vegetables on the same baking sheet. Keep in mind that the veggies may cook at different times, ie. Brussels sprouts cook much quicker than sweet potatoes. I baked the beets whole separately, then cut them smaller and roasted them along with the other veggies. )

1 lb uncooked lima beans. Soaked overnight (at least 8 hours) and drained.

2 cloves garlic, roasted (recipe follows)

2 tbsp white truffle oil

1/2 tbsp fresh thyme, minced

1 tbsp Aleppo pepper, or 1/2 tbsp red pepper flakes

2 tsp black pepper, freshly ground

2 tsp sea salt, season to taste

Red Pepper Sauce:

1 1/2 cup liquid from cooked beans

1 red bell pepper, chopped

1 clove garlic, roasted

1 tbsp olive oil

1/2 tbsp red pepper flakes

1 tsp black pepper

1 tsp sea salt

To cook lima beans:

In a large pot bring 8 cups of water to a boil. Add presoaked beans. Bring the beans to a boil, then reduce to a simmer. Beans will take 45-60 minutes to cook. In the meantime prepare and roast the vegetables and garlic.

Once beans are cooked remove them from the pot with a slotted spoon, making sure to shake or press out as much liquid as possible. Place beans in a large bowl. Add roasted garlic, truffle oil, minced thyme, pepper and salt; stir well and add more seasonings to taste.

The red pepper sauce will be made in a food processor. Blend bean liquid from the pot and all other ingredients until incorporated.

Serve mashed lima beans this Thanksgiving with red pepper sauce and roasted vegetables as delicious accompaniments.

Happy Holidays!

Easy Red Thai Curry

2011-11-08T08:00:00.004-05:00

In my Thai cooking classes this summer I learned that Thai food, despite the complex flavors and ingredients, is actually quite easy to make. Honestly, prepping ingredients can be time consuming. Making a curry paste entails prepping your spices then grinding them by hand in a mortar and pestle, but of course there's always the food processor to take the manual labor out of the process. I don't mind cutting vegetables, but prepping to make a curry with an array of veggies can take more than 20 minutes. However, once the ingredients are all prepped and at your fingertips, the wok is heated and the cooking happens quickly.

I haven't made a Thai curry paste since returning to New York. Instead I went to a Thai grocer in Chinatown and picked up a batch of vegan green chili paste. I also bought a jar of red chili paste at Whole Foods, and it makes having fresh Thai food so easy.

Traditionally red Thai chili paste is a combination of super spicy red Thai chili peppers, shallots, garlic, lemon grass, kaffir lime, galangal, and coriander root. There are other spices added like cumin and peppercorns. Talk about a recipe for health! Each of the spices listed boasts it's own health promoting attributes; and with cold and flu season right around the corner, we can all benefit from some spicy curry!

Thai chili peppers, like all spicy chili peppers, contain a substance called capsaicin. Capsaicin is the stuff that gives peppers its heat and spice, and it is known to be an anti-inflammatory in the body; protecting against diseases like arthritis. Spicy peppers are also known to be great for the cardiovascular system, reducing blood cholesterol and protecting fat in the blood from free radical damage. They're great for reducing mucus when you've got a cold (try a spicy cayenne pepper & ginger tea). Spicy peppers even aid in weight loss because your body uses more energy aka calories to produce that hot feeling you get when you eat them.

Another stellar health promoter found in Thai chili paste is galangal. A relative of ginger and turmeric, galangal shares many of its cousin's health benefits. In Thailand galangal is everywhere and in everything. The root resembles ginger and is similarly health promoting. Galangal aids in digestion and is great for upset stomach and gas. It also has impressive antioxidant abilities, protecting our cells against free radical damage and toxins; and keeping us healthy during cold and flu season.

I've highlighted these spices to show you how worth it it is to make your own Thai curry, or just incorporate these ingredients into your diet.
Again, making Thai curry is super easy. Pick up a jar of premade Thai chili (sans the MSG and preservatives), a can of coconut milk, some fresh veggies (or frozen if you're going for the easiest route) and get cooking!

Easy Red Thai Curry

(serves 4. Chose your favorite veggies for this curry. I like to include whatever is in season hence the butternut squash. Cauliflower, broccoli, sweet potatoes, eggplant (...etc) all are great additions. Make sure to purchase chili paste that does not include MSG or preservatives, the same goes for coconut milk. Serve over brown rice)

1 red bell pepper, diced

2 carrots, diced

2 cups butternut squash, chopped and steamed

1 cup frozen lima beans (sugar snap peas are even tastier)

2 cups swiss chard, chopped

1 onion, diced

2 cloves garlic, minced

1-2 tbsp chili paste

1 can coconut milk

1 tbsp soy sauce

1 tsp palm sugar, or raw sugar

a handful of basil leaves, chopped

In a large wok heat 1 tablespoon of olive oil on medium-high. When hot, add onions and garlic. Cook until tender, then stir in 1 tablespoon chili paste. Add the harder vegetables like carrots and frozen lima beans, cook for a few minutes. Now add the remaining vegetables and stir well. Add coconut milk. Bring to a slight boil, then reduce to a simmer. Cook until the vegetables have reached your desired tenderness. Taste to see if the curry needs anymore chili paste and season with soy sauce and sugar if necessary. Also stir in chopped basil.

Serve over brown rice.

Raw Buckwheat Granola, the 101st post!

2011-10-28T11:19:00.002-04:00

Tis' the season to eat pumpkin, apples and cranberries. Halloween is days away, and that means too much candy for the kids, and too much partying for the big boys and girls, no?
I can't say that I'm the partying type, those wonderful days are over, but I have yet to shed my love of sweets. The best thing about Halloween as a child was the trick or treating. I didn't care what I dressed up as; I'd be content wearing a trash bag over my normal clothes as long as I could go door to door with my pillowcase, and fill it until it overflowed with candy.

At the end of the evening I'd go home and carefully separate all of the candy into categories, then further separate them by brand and flavor. Chocolates went together, hard candy in another pile, and lollipops in another; then Hershey's, Twix and Milky Ways in their own piles. My mom forbade me to eat the candy so late at night, but I'm sure I snuck a piece or two. The candy I didn't like, aka anything with nuts or peanuts went in the reject pile to be taken to school and traded for the good stuff.

When I was too old, too tall, to go door to door I mourned the loss of my yearly ritual. My Halloweens became mundane nights stuck at home studying and overdosing on Hershey's milk chocolate and candy corn that my Nana bought for those still going door to door.
If anyone ever told me that there would one day come a time when I had no interest at all in Halloween candy, I would have gawked in disbelief.
Who knew that I'd one day find as much pleasure and comfort in satisfying my sweet tooth with a bowl of healthy sprouted buckwheat granola sweetened with maple syrup and agave, and cranberries sweetened with apple juice? What a laugh!

Let's face it, that Halloween candy I adored so much is pretty scary. Junk food as a whole is scary. All of the artificial additives; colors, flavors, sweeteners OH MY!
If trick or treaters show up at my door on Monday night, what can I give them? Granola?... Mini Clif Bars?... Macaroons?... TWIX!

Buckwheat Granola
with Apple, Pumpkin and Cranberries (raw)

(sprouting the buckwheat is not necessary, but you should soak it 8-10 hours, rinse, and dry in the dehydrator before making this recipe. No dehydrator? Turn your oven to the lowest temperature setting and prop the door open. Keep an oven thermometer in there to check the temperature. Ideally you want it at 115°F. I've never used this method, but have read about in various raw cookbooks. )

3 cups buckwheat, soaked & dehydrated (instructions below)

1 small granny smith apple, cored and chopped

1 tbsp ginger, diced

1/2 cup pumpkin, chopped (any sweet variety will do, I used butternut squash)

2 tsp vanilla extract

2 tsp pumpkin pie spice

3 1/2 tbsp maple syrup, agave, or raw honey

1/2 cup pumpkin seeds, sprouted and dried (sprout same method as buckwheat)

1/2 cup dried cranberries (apple juice sweetened)

agave, maple syrup or honey to taste

Soaking & Dehydrating Buckwheat

Soak buckwheat overnight in room temperature filtered water, make sure to cover the buckwheat enough so that when it expands, there will still be water. After soaking, at least 8 hours, drain off water. You can go ahead and sprout the rinsed buckwheat by placing it in a colander, jar with mesh lid, or a nut milk bag. Set it aside to sprout, but be sure to rinse and drain the sprouts about 3 times a day. Buckwheat will sprout in about 2 days.

Granola

Place dry buckwheat in a large mixing bowl. In a food processor blend the apple and ginger with 1/2 tablespoon of agave until it's the consistency of apple sauce, a little chunky. Place this mixture into the bowl with the buckwheat and stir. Now, blend pumpkin until minced; add this to bowl and stir.

Stir in vanilla extract, pumpkin pie spice and 3 tablespoons of sweetener. Stir to incorporate all of the ingredients, then scoop onto the dehydrator teflex sheets and spread evenly. You'll be using 2 trays. Dehydrate for 12 hours, or until crispy, on 115°.

In a large bowl, mix the granola with pumpkin seeds and cranberries. Serve with maple syrup.

Sweet Potato Pie Smoothie + Video!

2011-10-24T11:59:00.000-04:00

Do you remember when I shared my Nana's sweet potato pie, the square one? I didn't post a recipe, she doesn't have one, but somehow perfect is an understatement to describe the incredible goodness in that pie. This holiday season I'm not going to eat that particular sweet potato pie, it isn't vegan. The buttery crust will have to be replaced with soy butter, or perhaps coconut cream will do; and coconut milk will take the place of the can of evaporated milk she uses.

This isn't to say that I'm okay with saying goodbye to the world's greatest pie. When I was little I would worry about what I would do if Nana wasn't around to make it some Thanksgiving or Christmas, how sad that would be. This year my Nana will be with me during the holidays, she and I can veganize her golden standard pie and all will be well. Hey, it might be better than the original!

Until Thanksgiving rolls around, I'll be experimenting to create a vegan sweet potato pie recipe that Nana will be proud of. I started my sweet potato pie journey the other day when I made a Sweet Potato Pie smoothie (!!!!!) Rich, creamy and full of vitamins and minerals this smoothie would be perfect served at a dinner party in tower shot glasses sprinkled with cinnamon. It's also great for breakfast, snack, lunch and dinner : )

I made fresh brazil nut milk for this smoothie, but I prefer almond milk's more subtle flavor. Making nut milk is extremely simple. Blend about a cup of nuts (soaked the night before) with 3 cups of water, then strain the liquid through a cheese cloth. You'll end up with a lot of dry pulp from the nuts; save it for later use in cookies or crackers. The nut milk will stay fresh for a few days when kept in the refrigerator, and it's great to use in smoothies, cereal and granola, or to drink by itself.

The pecans on top of the smoothie are candied and they're 100% raw. I soaked them overnight, dried them a bit in the dehydrator, coated them in maple syrup ginger and chipotle, and put them back in the dehydrator for at least 10 more hours.

Now, for the video. I shot and edited this one all by myself. My goal is release a new video every week, and I can't rely on Maxx to shoot and edit everything, he's got his own passion projects going on. Let me know what you think.

Also, if you've got any tips for a fabulous sweet potato pie I'd love to hear them!

Sweet Potato Pie Smoothie

(serves 1 or 2. It's pretty rich and filling, especially if you add the coconut milk which I highly recommend.)

1 1/2 cups Brazil or Almond Milk (any non-dairy milk will do)

1 baked sweet potato, flesh only

1/2 tsp vanilla extract

1 tsp pumpkin pie spice (or mix of cinnamon and nutmeg)

1 1/2 tbsp maple syrup

2 tbsp coconut milk (optional)
1/2 cup pecans (optional)

In a blender mix all ingredients (save coconut milk and pecans) until smooth. Taste and make any necessary additions. Serve in a glass, and top with a dollop of coconut milk or cream, and pecans.

Mango Ginger Granola

2011-10-16T23:28:00.002-04:00

The cooking show is back! I'm so happy to be sharing this video and recipe with you today. Maxx and I took forever to get back into the swing of things in NYC after our summer travels. We moved into a new apartment, found new jobs, I've been working on my new business, and while we did shoot a few new episodes of Sweet Potato Soul weeks ago, it's taken us until this weekend to finally find the time for editing. Whew!
Shooting this episode (#7) of the show was incredibly fun; I could do it every day!
Soon you'll be able to watch a new episode of the cooking show weekly (yes,yes,yes!), and of course they'll be getting better and yummier each time.

About the granola: I must say that crystallized ginger never fails to take sweet treats like granola to another level of goodness. During my last trip to Atlanta in August my mother and I bought a bag of Maple Ginger Granola from the farmer's market, unfortunately this granola contained cashews (I'm allergic), and picking around them still upset my stomach and took the fun out of snacking on handfuls of the stuff. I resolved to make my own rendition, which I'm now sharing with you.
To excite me a granola must have the perfect balance of sweetness, saltiness, crunch and spice. I eat mine dry, so texture is very important.
Dry mango, ginger and pumpkin pie spice is added once the granola is out of the oven. I love how the pecans and pumpkin seeds add their own signature flavor to the mix; but feel free to experiment with different nuts. Experiment with various dry fruit also. If you've never made your own granola, it's time to give it a go. You may be shocked by how easy it is, and you'll be addicted to how lovely it makes your home smell.

Mango Ginger Granola

(As you'll see in the video I expected the granola to take 45 minutes total to bake, but it was done in 30. In the past it's taken longer, but circumstances change... I guess. Be sure to check your granola after 25-30 minutes, to make sure it's baking evenly and not burning. Stir and re-spread oats as necessary. Recipe adapted from this one.)

3 cups Dry Old Fashioned Oats

1/2 cup Shredded Coconut

1/2 cup Raw Pumpkin Seeds

3/4 cup Raw Pecans

5 Tbsp Canola or Olive Oil

1/4 cup Honey (agave or maple syrup)

1/2 cup Crystallized Ginger

1/2 cup Dry Mango, chopped small

1 tsp Pumpkin Pie spice, or a mix of cinnamon and nutmeg

1 tsp Vanilla Extract

1/2 tsp sea salt

Preheat oven to 300 degrees F, and line a large baking sheet with parchment paper.

In a large bowl combine oats, coconut, pumpkin seeds and pecans, and stir. In a separate smaller bowl whisk together the canola oil and honey. Once the oil mixture is blended, pour it into the dry oat mixture and stir to coat. The mixture will not be visibly moist, so stir it well.

Pour the coated oat mixture onto the baking sheet, and spread thinly over the entire sheet (about 1 centimeter thick). Bake for 15 minutes then rotate the pan and bake for another 15 minutes.

After the first 30 minutes of baking, remove the baking sheet from the oven and carefully stir the oats then spread them over the sheet again; bake for 10-15 minutes. By now your kitchen should smell fantastic. Remove the oats, and allow to cool for a few minutes. Pour the mixture back into the large bowl and stir in the crystallized ginger, mango, spice, vanilla extract and sea salt. Pour and spread this back onto the baking sheet. Allow to cool for another 15 minutes.

Serve when cool, or store in glass or plastic containers. It should certainly stay fresh for a couple of weeks.

Raw Sweet Potato Pumpkin Seed Crackers

2011-10-06T22:54:00.002-04:00

Okay, get those dehydrators out, it's time to make crackers! Not just crackers, also cookies, pizza crust, granola, nut clusters, raw burgers, the list goes on. My friend is out of town until February, and I'm babysitting her dehydrator. I cannot believe I've been missing out on so much fun (& healthy snacks). Since the day I picked it up from her house, I knew this dehydrator and I were going to have a blast!

I've been experimenting with crackers and cookies for the last few days. My favorite treat being sweet potato pumpkin seed clusters sweetened with raw honey and spiced with freshly ground chipotle pepper. Sweet with a little kick, those clusters were divine; they didn't even stick around long enough for a photo shoot. That's okay because they weren't too attractive. I promise to make them again very soon; I'll pretty them up, and share the recipe.
My second favorite dehydrator creation are these super tasty sweet potato and pumpkin seed crackers. How do they differ from the clusters? Well, they're made with buckwheat and flax seed. Flax does a fantastic job at holding the crackers together, as does the buckwheat. I love how crunchy they get after a mere 8 hours in the dehydrator... can you detect my sarcasm? The only thing about using a dehydrator is that it's way too easy for me the open it up and eat the un-dehydrated batter of whatever I'm making. Before the crackers were done, I had devoured a third of a tray; and the same thing happened when I made crackers over the weekend.

So why use a dehydrator that takes at least 8 hours to make a batch of crackers, when you can just as easily toss them into the oven and have them in 15 minutes? It's all about health! "Baking" crackers in a dehydrator at a temperature of 115°F or below preserves the food's nutrients and enzymes. As you'll notice in the recipe I soaked the buckwheat and seeds overnight. Buckwheat is technically a seed not a grain. It's always a good idea to soak your seeds and grains before consuming them. Firstly, soaking helps to deactivate enzyme inhibitors present in seeds and grains. An overnight soak will start the seed's germination process, thus activating enzymes that will help your body to digest the seed. Read more about soaking nuts, seeds and grains here.

Health over speed in the long run is much more desirable.

Where did I get the raw sweet potato pulp? I chopped up and blended one organic sweet potato with about 4 cups of water, then I strained the liquid from the pulp through a cheesecloth (exactly like making nut milk). I saved the liquid to make raw sweet potato miso soup AND a sweet potato smoothie, and the pulp went into the crackers and seed clusters.

Just one more thing before the recipe. I will be attending the Institute of Integrative Nutrition! It's a year long program that starts October 31st, and I'll be studying to become a certified health coach. As you know, my plan is to start a vegan personal chef service, and I know that my studies at IIN will be beneficial in helping my future clients. Not only will I learn helpful information to share with them, but I'll also learn loads of nutritional information to share with the readers of Sweet Potato Soul! I'm most excited about becoming a channel for positive (and delicious) change in our world.

Also, be on the lookout for new episodes of Sweet Potato Soul. Maxx and I shot 3 new videos last week, and we're nearly finished editing one. Expect funny, exciting and delectable videos. First up, Mango Ginger Granola : )

Raw Sweet Potato Pumpkin Seed Crackers

(This recipe makes 3 trays of crackers. I spread mine very thin, but have fun experimenting with different thickness, which will also constitute different dehydration times so keep an eye on them after the first 8 hours. If you have a small food processor, like me, you may need to blend in 2 batches. I blended one batch thoroughly, but left the second a little chunky for texture. The pumpkin seeds are stirred in after the buckwheat and sweet potato has been blended. Why do I dehydrate at such a high temperature at first?According to many raw foodies, dehydrating at 140°-145° for a short amount of time does not heat the food to such temperatures, but does speed the process and more importantly, it helps to prevent fermentation and bacteria growth. Read this "dehydrator primer" from Rawmazing.)

1 1/2 cups buckwheat, soaked overnight & drained

1 cup sweet potato pulp

1/4 cup flax seeds, freshly ground

1/2 cup raw honey or agave

1 tbsp pumpkin pie spice, or cinnamon

1 tsp sea salt

1/2 cup pumpkin seeds, soaked overnight & drained

In a food processor blend buckwheat, sweet potato pulp, ground flax seeds, honey or agave, spices and salt until smooth. Stir in pumpkin seeds, and add more salt, honey (or agave) to taste. Spoon about 3/4 cup of the batter onto a non-stick dehydrator sheet and spread thinly with a spatula or knife. Score crackers with a knife. Repeat on the other dehydrator sheets until batter is used up. Dehydrate for 45 minutes at 145°F, then turn heat down to 115° and "bake" until dry and crispy, about 8 hours. Halfway through flip the crackers off of the non-stick sheet onto the mesh sheet and rotate, this will accelerate the drying.

Bali Inspired Brussels Sprouts

2011-09-30T00:08:00.000-04:00

Brussels Sprouts remind me of the colder months. The image of long stalks being sold at the Copley Square Farmer's market when I was an undergraduate at Boston University will forever remain one of my fondest memories of fall.

I bought Brussels Sprouts at the market the other day. While it is officially autumn in New York, the warm weather tricks me into thinking that it is too early for Brussels Sprouts, and that winter squash should not be piled up at my grocery store. Still, I had a craving for Brussels Sprouts. That day the weather was warm, I broke a sweat walking home; the heavy grocery bags weighing me down. The bags were filled with summer's bounty as well as a little bit of fall's. Fresh Brussels Sprouts squeezed between a juicy pineapple and peaches, and a Butternut Squash lay heavily at the bottom of the bag. Caught between summer and fall, I don't want to let go; yet I reach ahead for something new and of the season.

The door to my apartment opened to reveal a stunningly lit living room and kitchen. The strong light reminded me of Bali. I opened the cupboard and found shredded coconut, which evoked a memory of freshly toasted coconut being grated by my own hands, and savored between my own lips. I asked myself, "Is it the time to recreate that fantastic Wild Fern Salad I made with Karen Waddell a couple of months ago?" The answer, somewhere between a yes and a no, pushed deeper that feeling of not wanting to let go while gazing forward. This is how stir fried Brussels sprouts ended up on my plate with toasted coconut and roasted sweet potatoes.

Really the only thing Balinese about this dish is the toasted coconut. If I were to recreate the fern dish, I would fry shallots and make a ginger and garlic paste. However, this Bali inspired simple creation is infused with my memories, and the feeling of not needing much and being grateful for what's right here in front of me.

Bali Brussels Sprouts

Brussels Sprouts, thinly sliced

Sweet Potatoes, Roasted or Steamed

Onion, diced

Garlic, minced

Chili Pepper (I used a Chocolate Habanero, very spicy!)

Mirin

Soy Sauce

Toasted Coconut

Sea Salt

Brown Rice mixed with toasted coconut

In a large wok, saute onions and garlic. Toss in Brussels sprouts. When partially cooked, add sweet potatoes and chili pepper. When Brussels sprouts are cooked, season to taste with Mirin and soy sauce. Stir to coat. Serve with coconut brown rice, and a healthy serving of toasted coconut sprinkled on top.

Red Cabbage Salad with Sweet Miso Dressing

2011-09-20T23:58:00.000-04:00

Red cabbage has graced my plate, and will grace this blog once again.
This dish represents how I feel right now, my world today; colorful, fresh, exciting, adventurous, healthy and balanced. It tastes good, and it feels good.

This is my first recipe post from our beautiful new apartment. The move was a headache (to put it lightly), but Maxx and I made it through. We slept in the living room of my old apartment for a few days before moving on to a blow-up mattress in my boss' extra apartment for a few more days. How lucky we were to have a place to stay when our apartment's application stretched out for two weeks after my previous lease ended. I shed a few tears of frustration, and wished we had returned earlier from our respective summer travels in order to find an apartment… but all's well now. As I sit writing this, my peripheral vision is graced by views of a dynamic Harlem below our 17th floor windows.

I also started a new job. I am working as a server at a well known raw vegan restaurant here in NYC. Yesterday was my first day not training; and though I only had a couple of tables, and a fraction of the responsibility we take on at Peacefood Cafe, I was a little nervous. The best thing about working here is the food; which of course is the reason I applied. Every dish is a work of art, and in these last 4 days I've been thoroughly inspired. I find myself thinking of creative ways to adopt elements of the dishes for my use at home. Even the family meal at the beginning of our shift is notable; which brings me to the salad I made this afternoon for lunch. For family meal a couple of days ago I used the "sweet miso" dressing on my gigantic salad, and was blown away by the incredible flavor, so much so that I've been thinking about ways I can use that same dressing at home, everyday! There's something so comforting about miso; perhaps it's the connection I've developed with cozy miso soup, or the fact that it has become a staple of my diet and kitchen over the years. Somehow the idea for this salad that represents my life right now was born out of my simple desire to have sweet miso dressing for lunch.

The recipe is in three parts; the mushroom marinade, the dressing and the actual salad. I suggest you double the recipe to make a large amount of dressing to use throughout the week on other things (ex. roasted sweet potato wedges or grilled corn). I prefer to marinate my mushrooms for at least 30 minutes, especially the firmer Cremini. This dish can be made 100% raw by using unpasteurized miso and soy sauce (Nama Shoyu), though any soy sauce will suffice. Wakame is a type of seaweed. I love its delicate texture and the mild sea flavor it adds to the salad. You can definitely find it at a health food store or at Whole Foods. I like food spicy so I used an entire hot pepper (a local variety, but jalepeño, habanero, or Thai chili will work); adjust spiciness as you see fit. This recipe will make a huge salad, enough to generously serve four.

Red Cabbage Salad
with Wakame Mushrooms and Sweet Miso Dressing

1 head Red Cabbage, shredded

1 cup Wakame, soaked in water to rehydrate then drained

3 Carrots, shredded

1/2 - 1 medium jalepeño or habanero pepper, or one Thai chili, minced

2 cups Mushrooms, Shitake and Cremini, sliced thinly and marinated (recipe below)

Mushroom Marinade:

1/2 cup Olive Oil

1/3 cup soy sauce, Nama Shoyu, Tamari, etc...

1 tbsp Mirin

Mix ingredients together in a bowl, then add mushrooms. Stir to coat and let marinate for at least 30 minutes.

Sweet Miso Dressing:

1/3 cup Yellow (or Light) Miso

1/2 cup Orange Juice, freshly squeezed

1 tbsp Mirin

1 tbsp Raw Honey, or Agave

2 tbsp Sesame oil

1 small clove Garlic

2 tsp Ginger, minced or grated

2 tbsp soy sauce, Nama Shoyu or Tamari

To assemble salad:

In a large bowl combine the red cabbage, wakame, carrot and minced hot pepper. Toss with 1/2 cup of the miso dressing, and allow to rest for a few minutes before serving. Top with marinated mushrooms and a bit more dressing before serving.

Beet Black Bean Dip

2011-09-05T11:24:00.000-04:00

Since returning to New York three weeks ago I've been spending a lot of time looking for a new apartment, working at the restaurant, and developing plans for my next big venture, the Sweet Potato Soul private vegan chef service. I haven't been cooking a lot and I blame it on a lack of time. Not to mention, I've been trying my hardest to save money. Despite these small challenges I have made it my goal to make food that is quick, tasty, delicious and cheap; and with great success.

Allow me to introduce this fantastic beet and black bean dip.
I love bean dips, and this colorful dip is no exception. Healthy, colorful, delicious, and easy to make, this dip is great with chips, crackers, on pita, slathered on sandwich with other fillings, with carrots, apples, celery, etc......

Once I start my private chef service, this dip/spread will definitely become a stand by : )

Beet Black Bean Dip

1 can Black Beans, drained and rinsed

1 large Red Beet, peeled and diced (raw or cooked)

1 clove Garlic

1 tbsp Balsamic Vinegar

1 tbsp Light Miso paste

2 tbsp Olive Oil

1 tsp Cumin Powder

1 tsp Jalepeño pepper, finely diced or 1 dry Bird's Eye Chili, crushed

1/2 tsp Black Pepper, freshly ground

1/4 cup Parsley, chopped

Sea Salt to taste

Place all ingredients into a food processor and blend until smooth, stopping to scrape down the side of the processor during the process. Add a small amount of water or olive oil if the dip is too dry. Season with salt, or more miso, to taste. Garnish with fresh parsley.
Serve room temperature, or chilled.

P.S. I was recently featured on the website Be @ Home, in their "Best of the Web" feature. It's a lovely little website, that offers a lot of culinary and design inspiration. I expect to see it grow a lot in the coming months. Find the write up here, and check out the other featured bloggers.

Balinese Fern Salad Video in Bali

2011-08-30T12:28:00.001-04:00

When I was in beautiful Bali, Karen Waddell and I made this awesome cooking video at her organic farm. We left Ubud at 6:30 am just before the sun came up over the island and drove north into the volcanic terrain. Galungan's penjors lined the streets as we drove through small villages, rice paddies became illuminated by the rising sun, and the majestic volcanoes jutted from the earth seemingly from every direction.

The journey to the farm was exciting as was the time we spent foraging for ferns, tromping around the farm, and my learning the ins and outs of a Balinese kitchen.

I'll let the video speak for itself, and a recipe will follow very very soon! Find the previous story about my trip to the farm here.

Watermelon Pineapple Agua Fresca with Thai Basil

2011-08-16T12:31:00.001-04:00

It is morning in New York city; in Thailand it's evening. The sun came up a few hours ago here, while in Thailand it has been dark for hours. The sun goes down so early in Southeast Asia. That surprised me most. I assumed day light would last longer than it does even in Georgia, as the heat lingers year round in that part of the world. I managed to get used to early sunsets, dinner in the moonlight became a welcome gift.

I said goodbye to Thailand exactly 2 weeks ago today. My plane took off at 5:40am from a rainy Bangkok, as I cursed my middle row seat in the giant Boeing 777 feeling sorry that I could not watch Bangkok shrink and disappear as we made our ascent and pierced the gray clouds. Hours later I was in Tokyo, a forgotten layover, drowsy and excited for my arrival in the States. I decided to forgo sleeping aids, and the 9.5 hour flight from Tokyo to Los Angeles became nearly unbearable after hour 6. No sleep, not enough light to read, movies all watched or uninteresting, an insatiable thirst, drowsiness mixed with an insomniac's alertness that would not surrender me to sleep; I was ready to get off of that plane when we reached American soil.

Still, I cried when we landed. I thought I was ready to leave Thailand, but my heart sank when the wheels hit the tar mat, and I was aware that I had left something very special behind in the Land of Smiles. I quickly assured myself that I was bringing something equally precious back with me. The monsoon-like rains began two days before my departure, Thailand's goodbye to a lonely traveler.

Since I last wrote, I took a private cooking class at my favorite restaurant in Pai Charlie & Lek. My favorite dish from the class was the Papaya Pad Thai, however mine was not nearly as delicious as Lek's. I revisited Tacomepai organic farm, recovered from my motorbike accident and I spent my final days shopping and eating in Northern Thailand's beautiful Chiang Mai. My favorite restaurant in Chiang Mai is called Cha Tea House. It's 100% vegetarian and the most unique Thai food I've tasted. My favorites were the Massaman curry with pineapple, apple and fat cloves of cardamom, magical Tom Yum Soup and black sticky rice with mango. The cook, Mau, is a small woman with an infectious smile. The menu only has 8 or so dishes (all for 40 baht, about $1.35), which makes the food all the more comforting and delicious. Eating at Cha Tea House is like having an incredible meal in the home of a friend.

Back in America I spent 6 days in Atlanta recovering from near debilitating jetlag. I didn't allow my sleepiness to prevent me from impressing my family with my new found Thai cooking skills. I made Pineapple Basil Fried Rice, Black sticky rice with coconut milk and Papaya Pad Thai. Atlanta is hotter than Thailand, and I had the family blender at my finger tips, so everyday I'd experiment with cooling smoothie creations. It wasn't until I had lunch at Rosa Mexicano with my mother, that I got the idea to make Agua Fresca. At Rosa Mexicano I ordered the Honeydew Agua Fresca; just honeydew melon blended with water and a bit of simple syrup added, this simple concoction was terrific. The next day, after a 3 mile hike with my mom and dogs in the north Atlanta woods, I made my version of Agua Fresca using my favorite summer flavors, watermelon, pineapple and Thai basil; no added sugar necessary.

What I've learned from this summer spent on the other side of the world is that I am capable of fulfilling my wildest dreams. I am the creator of my universe. Life is good, life is delicious; if you know how to make it that way.

Summer isn't over yet, but what has been the highlight of yours so far?

Watermelon Pineapple Agua Fresca with Thai Basil

(serves 2)

2 cups watermelon, diced
1 1/2 cups pineapple, diced
1/2 cup Thai basil, torn into to tiny pieces

In a blender mix all of the ingredients until combined and liquefied. Pour into a cheesecloth over a large pitcher and strain Serve strained agua fresca immediately with ice and basil garnish, or chill in refrigerator.

Peanut/Sesame Dipping Sauce and Becoming a Farmer in Thailand

2011-07-26T12:10:00.000-04:00

Today I did nothing but indulge on fresh fruits, take short walks, and relax. This morning on my way to the local pharmacy here in Pai, Thailand I sipped on a young Thai coconut then picked up fresh mango and dragon fruit to complete my morning meal. I'm usually not one for naps, but found myself taking two this afternoon. In between naps I took a few strolls through this small hippy-ish town. I picked up a small watermelon and custard apple for lunch, and a papaya for tomorrow's breakfast. Dinner consisted of fresh spring rolls from a local one woman run cafe. Thai herbs wrapped in thin rice paper rolls with rice noodles and a tamarind honey dipping sauce were all that was needed to settle the fact that I could indeed eat fresh spring rolls everyday of my life. Dessert, another custard apple; I've fallen in love with that ugly but delicious fruit.

the perfect breakfast and snack, Dragon Fruit with Mango

One of my new favorite fruits, the Custard Apple

So why all the lounging around and fruit eating here in Northern Thailand? Yesterday morning on my way to volunteer at TacomePai Organic farm I had a motorbike accident. I never thought it would happen to me. I'm not severely hurt, thank God; but I do have a nasty scrape on my knee that became a tad bit infected while spending time on the farm yesterday. The accident happened on the narrow road in between my hotel and the Pai river. I simply gave the bike too much gas and skidded, the motorbike's wheels in the mud, my body trapped underneath the fallen bike scraping across the gravel. Gross; and quite embarrassing None of this would have happened if I had just taken my time, and taken it easy. Well, now the crash has forced me to take it easy, and I've actually enjoyed doing so.

I had planned on spending two nights at TacomePai farm, but after dinner I realized I should head back into town where I could sleep in a real bed, shower in-doors, and apply all of the necessary treatments to my oozing wound. I did, however, learn quite a bit in my short stay. There's currently a permaculture course taking place, and I was invited to follow the group on a lecture through the farm.
First off we learned that the sweet potato will be the crop of the future, the nutritious plant that will save us if and when global warming occurs because of it's ability to grow in almost any climate and location, and for the fact that a plant will grow just by planting the leaves; no seed necessary! I felt an ironic tint of pride, and whispered to a girl in the group that the sweet potato is my favorite food and my blog is named for the tuber.

sweet potato leaves. plant this and grow a sweet potato!

Next Sandot, the owner of TacomePai, took us to observe some good soil that has been nourished by compost and dying leaves. Honestly, I didn't understand a lot of what they were discussing, but it felt exciting to be among a group of individuals dedicated to learning about sustainable practices of farming and living, so I just smiled and nodded like everyone else.
Before lunch the group even planted a mango tree in an unlikely location, and built a little house over it to simulate the environment of the forest in which this type of tree thrives.

Sandot and the group at TacomePai

lunch at TacomePai. The plates and utensils are all made from bamboo!

If I had stuck around spent today on the farm I'm sure I would have been able to get my hands dirty. That wasn't my first taste of farm life (aside from Karen Waddell's Bali farm). Late last week I volunteered for two days at Pun Pun Organic farm outside of Chiang Mai; a tremendous accomplishment for a city girl like myself.

spreading rice husks over the newly planted cucumber seeds

At Pun Pun farm I had my first experience of sleeping under a mosquito net, and in northern Thailand a mosquito net is highly appreciated. I got past my fear of bugs, especially creepy crawling centipedes and worms. I even took cold showers and used a squat toilet like a pro!
The work was difficult, and if it weren't for the morning group yoga I'm sure I would have been very sore the following day. We began the task of planting cucumbers at 9am. Later we spread bat manure on another plot of land and hoed it. Then we cleared the weeds around slightly neglected eggplant bushes by hoeing and raking; I was sweating profusely throughout this, and by noon I was ready for a break.

The food at Pun Pun farm was so delicious. The cook, Pedang, prepared Thai specialties like fried noodles using freshly harvested ingredients. The first night I was at the farm Pedang made an avocado dressing that had everyone begging for the recipe (I got the ingredients, and hope to replicate it when I get back home). The food at TacomePai was also very tasty. Last night, before I left, I helped make a stellar banana flower papaya curry!

Pedang in her kitchen. Banana leaf wilting over the fire.

Mushrooms steamed in banana leaves, Delicious!

Spending time on these two farms has been a rewarding experience. In just a few days spent so close to nature I learned quite a lot about myself. I am proud to have discovered that I am willing to step outside of my comfort zone. In me a new curiosity for sustainable living and farming has been sparked.

View at Pun Pun Farm from the meeting house

I've got to go back to TacomePai later this week once my wound has healed a bit, as I have forgotten my sneakers and diary. It's pitch black there as soon as the sun goes down, so there's no telling what you're leaving behind. On my next visit I hope to work with the volunteers, and bring some more knowledge back home to New York with me. Maybe I'll start a firescape garden, and check out the city's rooftop gardens.

I have helped out in the kitchen at these two farms, but haven't cooked anything or come up with any new recipes myself. Chiang Mai and Pai have the best vegetarian restaurants in Thailand, and I'm constantly ordering the fresh spring rolls when I'm out. Every restaurant does them differently, and here's a recipe for May Kaidee's peanut dipping sauce for spring rolls. As far as making spring rolls goes, I love it when they're made from fresh rice paper rolls which are available in the States at many Asian grocery and specialty stores. I'm also very into the idea of using leafy greens as the wrapper and filling them with shredded green papaya, carrot, bean sprouts, cabbage; you can get very creative with these rolls.

Tomorrow morning I am taking another cooking class here in Pai. The restaurant where the class is held is called Charlie & Lek, and serves some of the tastiest food I've ever had. I'll learn to make their Papaya Pad Thai, using green papaya instead of the classic noodles!

Until then...

May Kaidee's Peanut or Sesame Dipping Sauce

(this recipe is taken directly from May Kaidee's class cookbook. I opted to use sesame seeds instead of peanuts; if you choose to do the same, use equal parts. The recipe will serve one or two, feel free to double ingredients to make a larger batch. It can also be used to make Pad Thai. The sauce will keep in the refrigerator a few days.)

1 tablespoon oil
1/2 tomato, coarsly chopped
1 tsp red chili paste
6 tablespoons, coconut milk
1 tablespoon peanuts or sesame seeds, roasted and crushed
2 teaspoons sugar
1 tsp lime juice
1/2 tablespoon mixed light and dark soy sauce (one of the two should be fine)

In a wok, or saucepan, heat oil and add chopped tomato. Crush the tomato with a spatula. Reduce heat a little, then add red chili paste. Fry until fragrant.
Add coconut milk, peanuts or sesame seeds and stir. Add more coconut milk if sauce becomes too thick. Add sugar, lime juice, and soy sauce. Stir, and season more to taste. Serve at room temperature.

P.S. I wanted to say THANK YOU to everyone who has been following Sweet Potato Soul. I appreciate your lovely comments!

Selamat datang di Bali

2011-07-15T08:27:00.001-04:00

Bali is unlike any place I've ever been. As I sit on my bungalow's patio in Ubud I'm struck by the strange juxtaposition that is Bali. It's a place where new and old, ancient and modern coexist. Pop music thumps loudly from bar on Monkey Forest Road, and behind it I hear traditional Balinese ceremonial music; there is a dance performance taking place.

Ducks quack loudly in the rice paddies that create my scenic view, and an old farmer walks barefoot through the wet paddies spreading hay over his crops with a rake.

It's cloudy today. Yesterday it was cloudy in the morning, but cleared up by noon, and by 3pm I was two shades darker. Today, the clouds will surely linger longer, and their presence is welcomed by those who would otherwise sweat all day and long for a cool breeze.

There are kites flying overhead; from where I sit I can see 5 floating high in the sky. I thought they were birds, then realized they aren't circling anything and one appears to be bright red.

Saturday is the last day of the Galungan holiday, it's called Kuningan. On this day the Balinese ancestral spirits who have been visiting the earth for the last 10 days will leave. It is the day of my departure from Bali as well.

My trip has been wonderful. I spent a day up at the volcano Mt.Batur and relaxed in the hot springs below. In my time visiting the beaches I had a much appreciated dose of white sand and sunshine. The fields of rice paddies and farm land graced with stunning mountain vistas have become ingrained in my memory along with the smell of incense and stench of cloves.

The highlight of my trip, however, was filming a cooking video with Karen Waddell at her organic farm and country house.

I'm very much a suburban and city girl, and as much as I love nature, I haven't spent much time immersed in it. The only thing I've grown was a tiny watermelon when I was a child, and the closest I had been to a farm was my mother's flower plot back in Atlanta.

I was overwhelmed with excitement when Karen invited me to film this video with her. You see, Karen is a bit of a rockstar to me. She and her husband own four restaurants in Bali and a catering company, and she still finds time to write an awesome blog, Kitchen In Surgency, and film a cooking show. She and I met one day when I was working at Peacefood Cafe. Karen was in town for her son's highschool graduation, and I told her of my upcoming travels to Southeast Asia. She urged me to visit Bali, and promised it's a great place for vegetarians; and well, I've always loved Indonesian food. So without Karen I wouldn't even be in Bali now; Thank you Karen!

We met at her restaurant Cinta Grill at 6am, had some granola, picked up Soma and Mila (the talented filmmakers), and headed into the Bali country side. The hour long ride took us through beautiful old villages, a forest, rice paddies, and citrus farms, and finally we arrived at Karen's house where we were greeted by her husband Gusky and three little puppies.

We were offered Bali Kopi (Balinese coffee). I hadn't drank coffee in almost a year, but I couldn't miss out on this special cup! The beans were from the next plot of land over, and roasted to perfection in a traditional roasting bowl on a traditional stove. It was the best coffee I've ever had. It was rich and "strong enough to grow hair on your chest", as my Nana would say, yet balanced and not bitter like the cheap coffee I've had since.

Once we finished our morning brew, we headed to the farm in Gusky's beautifully restored 1980-something cream colored Toyota jeep. The road to the farm isn't paved, so we cautiously bumped along, and then we arrived! Greenery everywhere I looked, it was spectacular! The farmers worked silently tending to the many varieties of vegetables, and I stood in awe. Soma and Mila filmed us as Karen took me on a tour of the farm. They grow everything from fresh mint and ginger to mustard and micro greens. They're even lucky enough to have cacao trees, vanilla and cinnamon.

a bit of the farm

micro greens, a farm within a farm

cacao pods

We, however, were looking for ferns which we would have to forage for in the forest. It turns out that the Fiddle Headed ferns we wanted could only be found in a sacred forest in which law forbids women before the menopausal stage to enter. Yes, you read that right, no pre-menopausal women allowed!

So we foraged the land surrounding the farm for baby ferns. It was so much fun and you'll have a chance to see us in action when the video is complete!

Back at the house we snacked on steamed rice, with fried shallots, chilis, garlic and fish before getting to work on our fern salad. I had a lesson in Indonesian cooking. Apparently this salad is common in Balinese cuisine, and combines a few of their staple ingredients; garlic, ginger, chilis, shallots, and toasted coconut. Normally this dish calls for shrimp paste, but we made it without for a vegan version. We blanched the ferns, and chopped them afterwards to reserve the flavor. We mixed the spices in with the shredded coconut before adding it to the chopped ferns, thus avoiding over mixing, and topped it off with fried shallots. The dish was served with red rice, fried tempeh, more fish and an assortment of condiments including lime leaf, a ginger-garlic mash, chili and the optional shrimp past. We sat on the low table eating with our hands and chatting, and I was the happiest girl in the world.

their old school wood fired stove

sea salt

the ferns

toasted coconut, lime leaves (not kaffir), limes, garlic, shallots

Indonesian mortar and pestle. I want one!

the delicious fern salad

Recipe and video coming soon!

I'll see you next week in Thailand

p.s. I take back what I said about the coconuts not being good here. I think the first one I had was filled with drinking water and sold to me, haha; but every coconut since has been immensely satisfying.

Extra photos of Bali

view from my bungalow, ladies harvesting rice!

Ubud Market, a bit run down and junky : (

the Padang Bai white sand beach

a view from Candidasa

Thai Pineapple Almond Balls & Bali

2011-07-06T07:00:00.002-04:00

Koh Samui, Thailand was gorgeous. The food was great, the company even better, and the weather was lovely almost every day of my stay. I could have stayed longer, but Bali called.

This six, or is it seven, week vacation isn't necessarily going by quickly, but there's so much to see and do, I can only spend a week an a half per place. I'm certainly not complaining. Lounging on the bed in my cheap Balinese bungalow in Ubud, I feel like the luckiest girl in the world.

Want to know about Bali?

Firstly the views from the flight into the island are breathtaking. You cannot miss the peaks of volcanoes poking through the clouds every where you look. Flying over a volcano I was able to see inside; water, dazzling aqua blue lay calm within the crater. I dare not look away to snap a photo.

We landed as the sun made it's way beyond the horizon and night fell.

Smoking is not banned indoors here. I don't think you can smoke just anywhere, I doubt if someone could light up in a clothing store for example; but around the airport it seemed like every Balinese man had a clove cigarette in his mouth. I felt dizzy and nauseas waiting in line to buy my return ticket from Bali to Bangkok, and accepted that I would have to get used to the overwhelming smell of smoke. My smoking taxi driver put out his cigarette, drove me to Ubud, for a hefty price, and I walked around the town a little until retiring to bed.

Ubud, the day before Galungan. Look at the penjors lining the streets!

Ubud is the artistic and cultural (at least for westerners) center in Bali. As I've come to see it over the last couple of days, Bali as a whole is an artistic mecca. The island is rich in culture, and spirituality is a part of the Balinese daily life.
I am lucky to be here during one of the most important religious ceremonies in Bali, Galungan, which took place yesterday. Galungan marks start of a 10 day celebration that takes place every 210 days. From what I understand, during this time the ancestors visit their former homes, and the Balinese give offerings, entertainment and dress to the nines to appease them. The day before Galungan, I could barely walk down sidewalks as residents of each household worked outside building their penjor, a long curved pole made from bamboo and decorated with coconut leaves and other things like corn husks and rice cakes. Penjors line the streets of Bali, a gorgeous display of creativity. According to an article I found, "The arched top of the bamboo pole represents Mount Agung, the body of the pole is a river that flows from the mountains to the sea, and along its route are the products of the harvest, tied to the pole."

Procession I witnessed from my friend's car

All night processions passed us. We had to wait behind one for 30 minutes!

Witnessing this day long celebration made it clear that artistic self and cultural expression play an important part in the Balinese life. You should have seen the way they were dressed. Men and women, young and old were adorned in their best sarongs and blouses. Men covered their heads with a destar and many wore Ray-ban sunglasses as they carried friends or family on the back of their motorbikes.
Temples everywhere, the scent of incense covering the whole island, decorative offerings, brightly colored sarongs, penjors lining the streets, against the back drop of Bali's rice paddies and bountiful greenery became the ultimate display of living art.

In traditional Balinese clothing (on loan from Ketut, a friend's Balinese friend). Behind me are two volcanoes, Batur and Agung ( I think, haha)

the view from my bungalow

The food in Bali is also very good. I'm staying in a touristy town, so many restaurants offer food to suit western tastes, but traditional Indonesian and Balinese food can also be found. Being a vegetarian is incredibly easy. Tempeh comes from Indonesia, and though it's considered the "poor man's food", restaurants serve it up in delicious preparations. Tofu , another poor man's food, can also be found on any menu. More important than the soy products that provide the meal's protein, the spice combinations are key to delicious Indonesian cooking. Spicy sambals, curries, coconut milk, sugar, lemongrass, and galangal all play an important roll in Indonesian and Balinese cooking. I've only been here for 3 days, and haven't really dove into the islands cuisine as of yet, but as soon as I do you'll receive a full report.

Until then, I must say that I am excited to sample more of Bali's culinary offerings and take some cooking classes.
The fruit here is different than in Thailand, though a lot of it is the same. There's a tasty fruit called a sawo (or sapodillo) that I really enjoy; it looks like a kiwi, and it's cinnamony and sweet with a soft texture. It's reminiscent of pumpkin pie : ) I want to take boxes of it home with me.
The coconuts here are different. The water is not sweet, and the meat isn't tender like my beloved young Thai coconuts.
I hope to find a local produce market to explore. Unlike Bangkok you won't find a vendor selling food or fresh fruit at every square foot of town, but this place has it's own charms I'm sure.

Pineapple Almond Balls

(I created this recipe in Koh Samui for Ta's Thai Organic Life shop. The first batch was better than the second, so play around with the ingredients until you find a proportion and consistency that suits your taste.

If possible, find a high quality dried pineapple. The pineapple we used at Ta's shop was local from Koh Samui, and the best dried fruit I've ever tasted. The fresh pineapple I ate with Ta, which was from her friend's mother-in-laws garden happened to be the best pineapple I've ever tasted as well.)

makes about 12 balls

1 cup almonds
1 cup dried Pineapple, diced
1/2 cup dates, diced
4 dried apricots, diced
1/2 teaspoon cinnamon, ground
pinch of sea salt
1 tablespoon coconut oil
1/4 tsp vanilla extract
1/2 cup shredded coconut

In a food processor grind the almonds until they become a fine meal. Add pineapple, dates and apricots along with cinnamon and salt to the processor and mix until combined well. Pour in the coconut oil and vanilla and process a few seconds. Taste mixture and add more fruit, spice or oil if necessary. The consistency should be a bit chunky and hold together when formed. Form dough into small or large balls and roll in shredded coconut to coat. Place onto a plate and into the refrigerator to chill at least 30 minutes.

p.s. I ate Durian yesterday, and I liked it!

Raw Banana Brownies in Koh Samui

2011-06-27T12:36:00.000-04:00

I don't even know where to begin to tell you about my journey here in Thailand. Since I last posted, I've arrived in Koh Samui, a gorgeous island in the Gulf of Thailand. I'm staying in a cute little bungalow, half the size of my New York city bedroom and for less than half the price. I wake up to the sound of ocean waves lapping outside of my bungalow, and I have a little hammock on which to relax and observe the incredible view. It's the slow season, so the beach isn't crowded. Friendly dogs, some stray and some belonging to the resorts and bungalows that line the beach, roam the sand and waves. Coconut trees are everywhere; and it's calm nights like this one that make me feel like I'm truly in paradise.

Before I arrived in Thailand I did a Google search for raw and vegan restaurants and establishments; among the first of the search results was Thai Organic Life, a store in Koh Samui that sells organic, raw and detox products. The shop is filled with everything from clothing to Coconut Probiotic drinks to energy balls, and now a few of my raw snacks.

When I arrived on the island I was delighted to find that my bungalow is only a 5 minute walk from Thai Organic Life. I made my way to the shop, and introduced myself to Ta, the co-owner. I had emailed the store before arriving and "LIKED" their Facebook page, but she didn't remember me; which is alright because we immediately became friends. Ta invited me to return to the shop the following day, she wanted to teach me how to make raw chocolates using the very best cocoa beans from Big Tree Farms in Bali! She also invited me to an Afro-Caribbean dance class being held at a luxurious resort in the hills with her friends. I learned to make the chocolate, I attended the Afro-Caribbean dance class, and now I've got loads of new friends to show for it!

Me, Winda and Ta drinking Green Smoothies

Making the raw chocolates

raw chocolate with cashews in a pandan leaf

Ta has really taken me in under her wing. Since the first day when she taught me how to make raw chocolates she's shown me how to make her signature green smoothie, coconut cream, a rich coconut papaya smoothie, "Jungle Salad", and has introduced me to a world of Thai vegetables and fruits. She's also very interested in my own creativity, and has invited me to play in her shop and create raw sweets! I feel like a little girl, when my Nana would give me full reign of the kitchen and cupboards to play, only now I'm making things that are actually edible : )

For a long time I have wanted to make raw brownies. Ta had a lot of walnuts, and didn't know what to do with them. She's also got loads of raw cacao and coconut oil made right here in Koh Samui, so yesterday morning we made these chocolaty treats.

I urge you to give them a try, they're decadent, but completely healthy. Another name for them could be Superfood Brownies. Walnuts are chock full of Omega-3 fatty acids, raw cacao boasts antioxidants and magnesium (great for blood pressure health, etc...), and coconut oil is a lovely source of Medium Chain Triglycerides, which is saturated fat that our body can digest and use immediately, so you don't have to fear the flab when chowing down on these brownies!

Raw Banana Brownies

(This is a marriage between my Banana Brownie recipe and Sarah @ My New Root's recipe for raw brownies. My measurements are loose, so feel free to add more of any ingredient if you feel it needs tweeking. The brownies, before they're refrigerated, should be moist and softer than you think they should be; they will harden a bit when chilled, and become easier to cut. I think the Goji berries on top are very cute, and add a nice flavor and texture.)

2 cups whole walnuts (finely chop 1/2 cup)

2 cups Medjool dates, pitted

1 cup raw cacao

1/2 banana, mashed

1 Tbsp coconut oil

¼ tsp sea salt

In a food processor grind 1 1/2 cups of the walnuts until fine, then add the dates and pulse until blended. Add the raw cacao, banana, coconut oil and salt. Once smooth stir in the 1/2 cup of chopped walnuts.
Spoon brownie batter onto a square cake pan lined with parchment paper or plastic wrap, or form the batter into small squares and set onto a large plate. Decorate the top of the brownies with Goji berries, cocoa powder or shredded coconut and place into the refrigerator for an hour to chill and harden a bit.
Brownies will keep in refrigerator for a few days, I doubt if they'll stick around that long though : )

Massaman Curry in Thailand

2011-06-19T05:52:00.001-04:00

Yesterday I took my first Thai cooking class. INCREDIBLE!

I never dreamed that I'd be able to replicate authentic Thai food at home, but maybe I can. As long as I have the authentic ingredients, I should be good. Try this recipe out, and let me know and let me know if you like it; and if it tastes Thai. When I made this delicious Massaman Curry in May Kaidee's Thai vegetarian cooking class, all I could do was tap my feet and smile as I devoured every last bit. Creamy, spicy, sweet, and boasting the perfect balance of texture, this curry was my favorite of the 12 dishes we made yesterday. Sap sap sap sap sap! That means delicious, as sung in the May Kaidee cooking class song. "Aroi" also means delicious in Thai : )

We started off by making green curry paste, another Thai staple that's always intimidated me. Using a mortar and pestle was never my strong point, but in Thailand with fresh chilies, Kaffir lime, galangal and lemon grass all begging to be smashed into the perfect spice blend, I somehow gained my confidence, and helped crush up some stellar curry paste.

Next, we left May Kaidee's restaurant and school, and headed around the block, fancy umbrellas in tow, to buy some wheat spring roll wraps. An older woman sat in the middle of what looked like a storefront mixed with an apartment, on the bottom floor of a 2 story building, and with enviable skill made circular wraps that resembled paper thin tortillas (I'll post a video soon). We also bought fresh veggies from a man with a cart full of greens and herbs, some of which I had never seen before.

Back at the school, our first dish was Tom Yam Soup, add a little extra coconut milk and you have Tom Kha Soup (one of my favorites!). Issan, a tasty stir fry of veggies and tofu, came next, followed by fried vegetables with ginger. Of course we learned how to make Pad Thai, but it wasn't my favorite. The Massaman curry was next, then we made Green Thai Curry, which was also fantastic. We put those fresh wheat wrappers to use for our Spring Rolls with fresh coconut meat served with freshly made peanut and/or sesame sauce. That's not it! We then made pumpkin hummus with sesame seeds instead of chickpeas; and I cannot forget the lovely Green Papaya Salad. Aroi!

On my first day in Thailand I had Green Papaya salad for breakfast. I walked out of my guesthouse, hungry and in awe of the city, and to my delight found a vegetarian restaurant within 5 minutes! Jenny's Vegetarian restaurant has become my go to spot, and May Kaidee's is only 2 minutes further down Samsen Road.

We finished the class off with Mango and Banana with Black Sticky Rice. I could have licked the bowl! Imagine, after 5 hours of cooking and eating, I could still fit more into my tummy.

My classmates were 4 young women from Finland and Switzerland, all of whom lived and worked in Thailand. They gave me advice on things to do in Bangkok, and right after class I found myself checking one of their suggestions off of my list. I took a long tail boat down the city's canals with two Australians. We visited a floating market (!!!!), and for 20 baht ($0.67) I drank the water from a young Thai coconut.

I'm in heaven : )

Massaman Curry

(This is May Kaidee's wonderful recipe, verbatim. She calls for tablespoons of the vegetables, which ends up being about 1/4 cup. If you find your way to Bangkok EAT HERE! She also has a location in Chiang Mai, and is planning a location in New York City soon. Let's keep our fingers crossed!
Buy her cookbook here.

Try your hardest to find fresh red chili paste and curry powder)

Serves 1, but double for 2

In the wok put:
1 tablespoon oil
1 tablespoon shredded carrot
1 tablespoon coarsley chopped onion
1 tablespoon chopped tomato
1/2 teaspoon red chili paste
1 teaspoon curry powder

Fry until fragrant. If necessary, add little water to stop the paste from burning.

Add:
3 tablespoons water
6 tablespoons coconut milk

Cook until mixture is thick.

Add:
1 tablespoon mixed light and dark soy sauce
2 teaspoons sugar
1 small handful of vegetables (ie: steamed sweet potato or pumpkin) **(also, chinese cabbage, kale, broccoli, and mushrooms)**
1 tablespoon prepared tofu

Mix well

Add:
2 tablespoons coconut milk
Stir until texture is thick, then add:
1 teaspoon lime juice

Before serving, top with full roasted peanuts and 1 tablespoon coconut milk or coconut cream.

Peach Guacamole

2011-06-15T00:52:00.000-04:00

The new chapter of my life, and of Sweet Potato Soul begins tomorrow.

Riding the subway home after a beautiful dinner celebration at Pure Food and Wine with my co-workers felt surreal. Saying goodbye, however temporary, brought me to a sense of presence I only experience in genuine human interactions and deep deep meditation. I am moving on with my life, I am leaving the comfort of New York City to spice things up a bit. Big things are in the works for me, I have faith in this.

So tomorrow the journey begins. It will be my very first 20 hour plane trip and my first time to Asia.
I am excited beyond words.

Beyond words.
I relish this feeling.

See you in Thailand : )

Peach Guacamole

2 large ripe avocados, diced
1 large ripe peach, diced
1 Tbsp jalapeño pepper, minced
1/2 tsp habanero pepper, minced *(optional for extra spice)
2 Tbsp red onion, finely diced
1 Tbsp lime juice, fresh
1/2 cup cilantro, chopped
1/2 tsp sea salt
1/4 tsp black pepper, freshly ground

In a large mixing bowl combine avocado, jalapeño, onion, lime juice, cilantro, salt and pepper. Mash with the back of a fork, and stir to incorporate the ingredients. Mash until the guacamole is creamy but still has a few chunks of avocado. Add the diced peaches and stir well. Enjoy.

Grilled Watermelon and Pineapple Salad with Lemon Basil Vinaigrette

2011-06-11T08:00:00.002-04:00

A week from today I will be in Bangkok. Perhaps I'll wake up in the middle of the night, jet-lagged but ready for exploration, I'll listen to the noises of the southeast Asian capital as I will myself to go back to sleep. Will my little private room in the guesthouse I booked be hot and sticky? Will the fan keep me cool like it does on a hot New York city night? Maybe I'll confuse my excitement with fear; a few tears may run down my face as I think of how nice it would be to talk to my mom or Nana or Maxx, or to have them all there with me.

I dare not predict how I will wake up, but I look forward to the new day bringing sunshine, adventure and fresh Thai coconuts and a plethora of fruits.

In the New York Time's book review from June 5th, there's a review for the book "Lost in Shangri-La" by Mitchell Zuckoff. Within the first paragraph the reviewer states, "true adventure requires something that defies an itinerary: failure. Failure is the engine of adventure."

In some cases this is true, but failure can also be the end of adventure, no?
My solo trip to Thailand is my example of true adventure. Not knowing what to expect, being led by my gut, opening up to Life, not judging appearances. To me, that's an adventure.

What's your idea of adventure?

Grilled Watermelon and Pineapple Salad

with Lemon Basil Vinaigrette

(Grilling the fruit caramelizes the sugars and seals in all of the juicy goodness. Lemon basil vinaigrette adds an exciting kick to an already stellar salad.)

Serves 6

Lemon Basil Vinaigrette
1/4 cup lemon juice, fresh squeezed
1/4 cup fresh basil, chopped
1 tsp agave
1/2 tsp vanilla extract
1 tsp Mirin rice wine *(optional)
2 Tbsp extra virgin olive oil

1/4 seedless watermelon (about 3lbs), red flesh cut into 1/2 inch thick triangles
1/2 pineapple, peeled, core removed and cut into 1/2 inch thick wedges
2 large tomatoes, sliced into 1/2 inch thick rounds
5 cups watercress or arugula

To a blender add lemon juice, basil, agave, mirin and olive oil. Blend until combined. Pour the mixture into a large shallow bowl, big enough to dip the fruit before placing on the grill.

Once the grill is hot, dip watermelon, pineapple and tomatoes into the vinaigrette and coat both sides, then place the fruit on the grill. Grill each side 3-4 minutes.

Spread watercress or arugula on a large serving plate, Place grilled fruit onto greens and drizzle the remaining vinaigrette. Garnish with more chopped basil and fresh black pepper. Serve warm.

Episode #6 Peachy Massaged Kale Salad

2011-06-02T08:00:00.000-04:00

Episode #6 is done!!!

Remember that kale salad I made last week, with the peaches, garam masala, creamy avocado, and tamarind?

It was so delicious that I chose to make it for my last Sweet Potato Soul episode before I head to Thailand.

If you haven't made it, watch the video, and then get to cookin'...or un-cookin'!
Here's the recipe.

Enjoy : )

Peachy Massaged Kale Salad with Tamarind Dressing

2011-05-26T08:00:00.009-04:00

Every year as soon as the weather breaks I am in constant anticipation for the arrival of my favorite summer fruits, most of which grow abundantly in the south. Being that I'm a "Georgia Peach", every year starting in May, I look forward to biting into a freshly picked and perfectly ripe fruit; the juices trickling down my chin and the sweet flesh inciting a huge smile on my face as I savor it's succulence.

I love plenty of summer fruits, but right now I'm focused on peaches because yesterday at Fairway I bought a few. I wasn't expecting the perfect peach; it's early in the season, and my standards are high. So I crossed my fingers that these particular peaches would at least be juicy and sweet enough to add a special touch to a special salad.

On Monday evening I attended my first ever raw food preparation class at Rawstar in Brooklyn. I was so inspired and had such a nice time. I certainly plan on taking more "uncooking" classes in the future. "Vegan and raw food Chef Jenné" would be a lovely title!

At Rawstar Chef Mawule whipped up 6 spectacular raw dishes and gave us the secret recipes for a couple more. First it was Paradise soup followed by red velvet cake (it was more like pie, which we ate at the end), then coconutty creamed corn, seaweed salad, spring salad and the dish that inspired this salad I'm sharing with you, Spinach Papaya Salad with mock Tamarind Dressing. Every dish was lick the plate good!

The peaches I saw in that bin at Fairway, along with the fresh bunches of organic red kale poking out of my basket, inspired me to create my own version of Chef Mawule's salad. For the original, he used dates and lemon to create a mock tamarind sauce, and used black masala to add depth and an unexpected flavor contrast. My version combines a southern staple with tart tamarind, and a pungent indian spice blend, garam masala, to create a delicious exotic dish.

Make this salad a few hours before serving to allow the flavors to meld, and add more cayenne pepper if you like it hot like I do.

Peachy Massaged Kale Salad with Tamarind Dressing

(Serves 4. If you don't have tamarind paste make a mock tamarind paste using dates and lemon, the instructions can be found below. Purchase garam masala at most grocery stores, or in an Indian or middle eastern market. )

1 bunch red kale (or swiss chard, spinach, collards, etc...), washed and torn into bite size pieces

2 ripe peaches, diced

1 avocado, diced

1 yellow or red bell pepper, diced

1 cup grape tomatoes, halved

1/4 cup red onion, diced

dressing:

1 1/2 cup freshly squeezed orange juice (about 2 oranges)
1cup avocado, diced
2 cloves garlic, minced
2 tsp tamarind paste (or 5 dates soaked and blended with the juice of one lemon)
1/4 cup olive oil
1 tbsp Garam Masala
1/2 tsp cayenne pepper
1/4 tsp salt
black pepper to taste

Place kale in a large salad bowl.
In a blender combine all of the dressing ingredients and process until smooth. Pour over the kale and massage until greens have become tender, about 3 minutes. *If using spinach, do not massage*

Toss diced peaches, avocado, tomatoes and bell pepper into the bowl with the kale and stir to coat evenly with dressing.

Season with more spice or salt and pepper to taste.

Parsley Banana Smoothie

2011-05-17T08:00:00.013-04:00

Yes, this post is indeed titled Parsley Banana Smoothie. Sounds interesting (or weird) right?
Honestly, before running out of greens the other day and having to toss some fresh parsley into my breakfast smoothie, I had never considered the combination. For those of you who have witnessed my food excitement firsthand, you can imagine how delighted I was to taste something so surprisingly delicious!

The parsley combined with the simplest smoothie staples (banana, orange and blueberries) stands out, lending it's signature taste without overpowering the fruit. Since replacing my morning oatmeal with a green smoothie, I've become very strict about having greens for breakfast. Obviously not a traditional leafy green, parsley is most often used as an herb prized for its decorative appeal in dishes, as well as it's unique taste and aroma.
Parsley is incredibly healthy just like the big leafy greens we usually throw into green smoothies. In the raw food world I've noticed that parsley isn't just used as the garnish to a meal, but whole salads are built around it, and for good reason. Like kale, collard greens, and spinach, parsley boasts incredible anti-oxidant strength. It is high in vitamin C, beta-carotene (vitamin A), and is a good source of folate (an essential B vitamin). I love it's strong sharp flavor in everything from juices to salads to smoothies.

Give this parsley smoothie a chance. I assure you, you will not be disappointed; unless, of course you hate parsley, but don't do that : )

Parsley Banana Smoothie

(makes one large smoothie, about 24 oz. I use curly parsley, but the Italian flat leaf variety will work too. I save the stems and juice them with other greens and fruits. I add chia gel to all of my breakfast smoothies. To make add 1/3 cup of chia seeds to 2 cups water. Allow at least 15 minutes to thicken. Stays fresh in the refrigerator for weeks) Don't just limit this to breakfast, it's delicious any time of the day!)

2 cups organic parsley, cleaned and stems removed

1 large banana

1 orange, peeled and chopped

1/2 to 1 cup frozen blueberries

1/4 cup chia gel *optional

1/4 cup filtered or spring water

note: add kiwi for a nice zing, and an extra kick of Vitamin C!

Blend all ingredients until super smooth. Enjoy!

Avocado Fennel Soup with Sweet Mango

2011-05-03T14:32:00.005-04:00

I'm ready for summer. Guess where I'll be for six weeks... Thailand!
Yes, I'm traveling halfway across the world to immerse myself in another culture, climate and time zone. I'm going to consume massive amounts of young Thai coconuts, ride elephants, lounge on the beach and walk through torrential downpours only to be dried off by the hot sun moments later.

Thai food has always been my favorite. When I was a child, my family and I would always eat at a local Thai restaurant humbly called, Thai Restaurant of Norcross. Despite the uncreative name, that restaurant served the best food my young taste buds had ever experienced. Each table in the restaurant was nestled in it's own private booth, separated from the other tables by thin walls made from something akin to bamboo. Throughout the restaurant photos of traditional life in Thailand hung on the walls. I'd stare at framed pictures of the floating markets that surround Bangkok, with fresh fruits stacked high on boats, and dream of one day traveling there.

Thai floating market. Photo from Getty Images.

Very soon my dream will become reality; for 6 weeks I'll travel throughout the gorgeous country. I've already been in contact with raw and vegan meetup groups in Bangkok, Chiang Mai and on Ko Samui. This trip will have a strong emphasis on food, as I hope to soak up as much inspiration and experience as possible to bring back home to share with my family, friends and the readers of Sweet Potato Soul.

The fruit in Thailand is no joke. Throughout the year fruits like papaya, watermelon and coconut are in season; and lucky me, when I'm there a host of other tropical fruits I've never even heard of will be in season. There's the sweet and sour langsat and the custardy sugar apple, I'm willing to try them all; which includes giving the "king fruit" durian yet another chance.

Until I make my way to Thailand I'm stocking up on all the tropical fruit I can get my hands on, especially mango which will be out of season there.
This recipe was inspired by a delicious salad made by the new raw food chef at Peacefood Cafe, Chef Ital Kai. He's awesome, such an inspiration to an aspiring vegan and raw foods chef like myself. He threw together a spinach salad with creamy avocado, mango, tomatoes and citrus vinaigrette with a generous amount of fennel seeds sprinkled in. Heaven, pure goodness!
I told him I would be sharing his salad on Sweet Potato Soul, but last night decided to turn it into a soup.

This is one of the best soups I've made. It's creamy and bursting with the flavors of fresh and mostly organic produce. Fennel seeds shine on their own, but highlight the sweetness of the mango incredibly well. I pureed only half of the mango, tomato and chard, then added the rest at the end to give the soup more texture. It's especially nice to bite into a chunk of sweet mango when enjoying this soup.

Avocado Fennel Soup with Sweet Mango

(makes 2 servings. Adapted from Chef Ital Kai's salad at Peacefood Cafe)

3 cups Green Chard, leaves and stalks chopped (feel free to use Swiss or rainbow chard, or spinach)

juice of one large Orange

1 cup purified or spring water

1 ripe Avocado

1 Champagne Mango, diced

1/2 large Tomato (or one small Tomato), diced

1 tbsp Lime juice, freshly squeezed

1 tsp Fennel seeds

1/2 tsp red chili flakes

1/4 tsp freshly ground black pepper

dash sea salt

Blend chard leaves and stalks with orange juice and 1/2 cup water until completely liquefied.

Open the avocado and scoop the flesh into the blender. Add 1/2 of the diced mango, followed by the tomato (save a little bit for the garnish), lime juice, and half a teaspoon of the fennel seeds. Puree, add the rest of the water to thin it out.

Transfer to a serving bowl, and stir in the remaining fennel seeds, chili flakes, pepper and sea salt to taste. Serve immediately, or chill first. When serving, top with diced mango and tomato, and if you like it spicy, a little more chili pepper.

Pecan Crusted Sweet Potato Fries

2011-04-29T10:48:00.001-04:00

This recipe is very important to me. While visiting my family in Atlanta last month I had a sudden, though familiar urge for sweet potatoes and pecans. With plenty of free time, I decided to experiment in my mother's underused kitchen.
These Pecan Crusted Sweet Potato Fries were the result of my trials. I struggled with creating a batter that wouldn't get ruined and soggy after dipping a couple of wet fries into it. After a few attempts back in New York, I found the best way to avoid this problem is to coat the fries once they're already laid out on the baking sheet. Voila!
What's also great about these fries is that they're wonderfully crispy, which is rare in a baked sweet potato fry. I love the buttery flavor of the pecans along with the sweetness of the potato. I knew I had to make a video to showcase their goodness with the world!
One of the first things I'm eating once I've completed my month of being a raw vegan are these Pecan Crusted Fries : )

Pecan Crusted Sweet Potato Fries

(makes 2-3 side servings. Use parchment paper when baking the fries, this will prevent the pecan crust from sticking)

2 medium sweet potatoes, sliced into french fry shapes, peeled or unpeeled

1 cup pecans, finely ground

1/4 tsp cinnamon

1/4 tsp cayenne pepper

1/4 tsp paprika

1/4 tsp sea salt

a dash of black pepper

1/4 cup non dairy milk (almond, soy, coconut)

1 tsp cornstarch

Prepare a baking sheet by covering it with a sheet of parchment paper. Heat oven to 425° F.

Bring water to a boil in a pot large enough to fit the potatoes, parboil for 5 minutes. Drain the water from the pot, and dump the sweet potatoes into a large colander, and submerge it into a bowl filled with freezing cold water. Set aside, or leave in the sink while working on the next ingredients.

Grind 1 cup of pecans in a food processor or blender. Transfer the fine pecan meal to a bowl and stir in cinnamon, cayenne pepper, paprika, salt and pepper.

In another bowl, large enough to fit the potato slices, mix 1/4 cup of non dairy milk and cornstarch. Mix it well to make sure that all the cornstarch has dissolved.

Remove the sweet potatoes from the cold water, and shake the colander to remove excess water.

Remove one slice of potato from the colander and dip into the milk & cornstarch dredge, then place it on the baking sheet. Continue this, placing each slice very close together, until all of the slices are on the sheet. Don't pack the whole baking sheet with fries, only cover half the sheet; you'll need to spread them out later. If you run out of room, save the other half for another batch, or line an additional baking sheet.

Sprinkle a generous amount of pecan meal on top of the sweet potatoes. Once they are coated, flip them and coat the other side. When both sides are coated evenly, spread the fries away from each other, giving them room to bake and crisp in the oven.

Bake for 10 minutes, then rotate the baking sheet and bake for another 10-15 minutes. Make sure the pecans do not start to burn.

Once baked, allow to cool for 5 minutes before removing them from the parchment paper and serving.

Sprouted Sunflower Seed Truffles

2011-04-26T10:29:00.001-04:00

Hello all, I'm Jenné and I have a serious food, make that raw vegan food, obsession. Is this healthy? I guarantee you that it is. So what special treat did I recently make? Raw Sunflower Truffles. Using sprouted sunflower seeds, dried apricots, shredded coconut, and a couple of other ingredients, I created my new favorite sweet snack.

Growing up, my dad always ate sunflower seeds in the car. He'd pick up a bag at the gas station, salted shelled seeds, and snack on them throughout the day, spitting the seeds into empty red plastic cups, or dropping them out of the window as he drove. I always loved munching on sunflower seeds with my dad, he seemed so cool breaking the shells open and devouring the small but mighty center.
When I was a little girl the health benefits of certain foods, let alone sunflower seeds, never occurred to me. However, nowadays, when I find out that a familiar and delicious food is good for me I'm ecstatic!
You can only imagine my delight when I discovered the wonderful health benefits of this little seed.
Sunflower seeds are a great source of the antioxidant vitamin E which is touted for it's ability to lower cholesterol and protect against heart disease. They're also packed with vitamin B and selenium. Selenium is particularly important because it lowers the amount of oxidative stress on the body. Working with a group of other nutrients, including vitamin E, selenium basically helps prevent horrible diseases like arthritis, heart disease and cancer, and who doesn't want to prevent that? Just a quarter of a cup of sunflower seeds provides us the 90% of the daily recommended value of vitamin E. Sprouting the seeds initiates the germination process--they start growing to become a plant; and when this happens the nutrients, including vitamins, minerals and enzymes multiply. If you're greedy for nutrients like I am, you'll want to sprout them ahead of time. It will take about 24 hours.

My dad was here visiting me last week. He wasn't snacking on sunflower seeds, though I'm pretty sure he still does when he's in the car. His daughter, excited by his arrival and the brand new food processor he bought her, decided to sprout some sunflower seeds. I came up with this recipe a couple of weeks ago, and took them to work so my co-workers could give me feedback. To my delight they were a hit!
The texture is heavenly. Biting into one of these truffle balls is like biting into a really fresh donut hole, only 100 times healthier. They're moist and have a lovely crumb that I would not expect from such a simple raw treat.
I used Kelapo Coconut Oil. They sent me a sample in the mail, and I really enjoyed the quality of the oil. I love rolling half of the batch in shredded coconut and the other in ground pumpkin seeds, as each gives the truffles a subtle uniqueness of taste and texture.

Aside from the sprouting, expect to spend no more than 20 minutes making these. They will need to harden a bit in the fridge, but after 45 minutes they'll be ready to devour!

Spouted Sunflower Seed Truffles

(makes about 20 small balls. Again, the seeds take about 24 hours to sprout. Soaking the seeds overnight will also initiate the germination process. Make sure the seeds are dry before making the

truffles. You'll need a small baking sheet/pan.)

1 cup dried apricots, unsulfured

3 pitted dates, soaked at least an hour

1 cup sprouted sunflower seeds

1/2 cup shredded coconut

1/4 cup coconut oil, melted

a pinch of sea salt

coating:

1/4 cup pumpkin seeds, ground

1/4 cup shredded coconut

Grind pumpkin seeds in the food processor and set aside in a small bowl. Place coconut in a small bowl, you'll use them later as the coating.

In a food processor, add the apricots, dates, sunflower seeds, coconut, coconut oil and salt. Process until the ingredients have blended and become a medium coarse meal. Using a spoon, scoop a bit of the mixture into the palm of your hand and form small balls about 1 1/2 round tablespoons in size. Roll each ball in the pumpkin or coconut coating, then place them onto your baking sheet. Continue until you've used all of the seed mixture, and place the baking sheet into the refrigerator for 45 minutes, to allow the coconut oil to harden. If you place them in the freezer, I assume they'll be ready in about 20-25 minutes.

Spouted Quinoa Maki Rolls & How to sprout Quinoa

2011-04-19T22:14:00.000-04:00

I'm in the third week of my raw vegan diet, aka my Love Diet, and still going strong. Only one more week to go, and the only thing I see myself eating is a twice baked sweet potato topped with curried succotash (recipe coming soon).

I often find myself making these simple nori rolls, just put veggies and some sort of spread on a sheet of nori, roll up and voila a lovely raw meal. I've also noticed the prevalence of these rolls in restaurants specializing in raw food. Two weeks ago I went to Raw Star in Brooklyn and was blown away by their chipotle hand roll. Thin slices of fresh vegetables rolled in nori and drizzled with the tastiest chipotle sauce ever. Last Saturday Maxx and I celebrated our 3 year anniversary at Pure Food and Wine, and of course I had to try the maki rolls. They were delicious and so light. The nori wasn't at all chewy and it gave way to crunchy asparagus, avocado, mung bean sprouts and a black garlic sauce. We nearly licked the plate it was so good!

This particular maki roll wasn't influenced by our trip to Pure Food and Wine, rather it was birthed out of my craving for guacamole, my love of red bell peppers and my interest in sprouted quinoa. I usually make 2 rolls to fill myself up. It is possible to eat a balanced meal on a raw vegan diet. I'm sharing this recipe in the hopes that it inspires you to have some fun with raw food. The weather is warming up and with the abundance of fresh vegetables and fruit, for many of us, eating raw naturally becomes a way of life whether we acknowledge it or not. Be creative and add your favorite vegetables and make a tasty spread (like this raw red lentil hummus). Sprouting quinoa doesn't take long, and as you'll see in my instructions, its incredibly easy.

Sprouted Quinoa Maki Rolls

(makes one roll, about 6 peices of maki. You'll need a bamboo mat for this recipe. You can find them at most grocery stores where you'll find the nori and other seaweed products. It should cost about $2 or $3. Find the instructions for sprouting quinoa below this recipe.)

1 sheet Nori Seaweed (make sure it's untoasted if you're eating only raw)

1/2 avocado

1/2 clove of garlic, minced

1/4 tsp red chili flakes, or 1/4 tsp Jalepeño pepper minced

sea salt

1/4 cup red lentils, sprouted or soaked overnight

1/2 red bell pepper, thinly sliced or julienne

1/4 cup red cabbage shredded

1/4 cup sprouted quinoa

pickled ginger and it's liquid

In a bowl mash the avocado with the garlic, chili or jalepeño, and sea salt until the desired consistency is reached. Stir the lentils into this mixture.

Lay one sheet of nori onto the bamboo mat. Spread avocado lentil mixture onto the bottom third of the nori. Place red pepper and red cabbage onto spread, allowing about 1/2 an inch to stick out over the edges of the nori. Spread the sprouted quinoa over, then add your desired amount of pickled ginger. Roll the sushi by turning bottom corners up and tucking the contents into the nori. Roll until only 1 centimeter is left. Moisten the last centimeter of nori with liquid from the pickled ginger jar, then roll to close tightly.
Place roll onto a cutting board and cut into about 6 equal pieces.

Click here to watch me roll nori

How to sprout quinoa

(I follow this method for all of my spouts with continued success.

I prefer to use red quinoa. The only "special equipment" you will need is a wide mouthed mason jar and a cheesecloth. If you have sprouting jars with mesh lids, even better!)

1/2 cup red quinoa

2 cups water, for first soak

To thoroughly rinse and drain red quinoa, rinse in a bowl (the water will become cloudy) and drain into a strainer; put back in the bowl to rinse and drain again, about 3 times total. After the final rinse, place quinoa into the bowl and cover with 3 cups of water. Soak overnight.

Now that you've soaked the quinoa overnight you're a step closer to seeing sprouts. Rinse quinoa and place into a glass mason jar. Fill the jar with water, and swish the quinoa around. Tightly secure a piece of cheesecloth over the top of the jar with a rubber band. Flip the jar over and drain all of the water out.

Place a folded piece of paper towel at the bottom of a shallow bowl. Prop the jar upside down at a 45° angle against the side of the bowl. For then next 12 hours the quinoa sprouts will be growing. You've revived the life in the seeds!

Rinse and drain the quinoa in the jar every 12 hours for about 36 hours. Be sure to taste the quinoa after every rinse; that way you'll know when your desired taste and texture is reached. You'll also be tasting to make sure they are still fresh. Depending on the temperature of your house the seeds may sprout quicker or need more time. After the first 12 hours expect to see the little white sprouts emerging. They will grow quickly after the first 24 hours or so. For me, sprouts that are 4x the length of the seed are best.

When you want to stop the sprouting, give the quinoa a final rinse and dry by laying the quinoa out on a large plate or sheet pan covered with paper towel or very clean linen dish towel. Mine are usually dry in about 4-5 hours. Store in a clean and dry glass jar in the refrigerator. I've read that sprouts will stay fresh for a couple of weeks, or even longer if the sprout is shorter. I haven't kept mine longer than a week, they're too tasty!

Miso and Mango Red Cabbage Salad

2011-04-13T15:27:00.002-04:00

Diving into the world of raw food and adopting this diet, or cleanse, or whatever you want to call it, has been one of the best decisions I've made in 2011. I aspire to become a vegan/vegetarian chef, cookbook writer, and host of my own cooking and travel shows on television and online, so it's crucial for me to experience the many aspects of veganism. Right?!

I want to inspire people to live healthier and more conscious lives, to love themselves and to live passionately. My passion for food, spirituality, health, and simply Life, is what fuels me through the day.

Right now I'm crazy obsessed with raw food. I don't think I can call it a passion, this fixation is too new, but I can see it developing in the future. Today is Day 10, and I still feel incredible. I have more energy than ever, I am not experiencing any blood sugar drops that leave me weak and reaching for food, and I even have more confidence in myself. Literally what is happening is that the raw "living" food is sharing its life energy (enzymes that are destroyed when heated) with me.

I've also noticed that I am not thirsty all the time like I was before starting on a raw diet. This is because the raw plants, both fruits and vegetables, are full of water that is zapped away when we eat them cooked. So here I am, full of energy, minerals, water, and love!

In my journey into the world of raw I've been listening to an awesome podcast called We Like it Raw and reading incredible blogs. If you're interested, check out the mind-blowing recipes and photography at Golubka, as well as G Living (they have raw as well as cooked vegan recipes from contributors around the country).

So, what have I been eating you ask?

Not as much as I thought I would. I thought I'd be eating sprouts and nuts non-stop to fill me up, but it turns out I'm getting such a fantastic balance of nutrients from my leafy greens, fruits, nuts and sprouts, that I'm eating less than I did before. Weird, huh?

Yesterday I threw together this quick and easy Red Cabbage salad to share with Maxx. I made it early in the afternoon, and by dinnertime it had had plenty of time to marinate and become extra yummy. He liked it : )

Perfect for a sunny day, this will definitly be in my picnic basket as soon as it warms up and I have a chance to go to Central Park.
Remember to chew chew chew your veggies, this salad is super crunchy!

Miso Mango Red Cabbage Salad

(makes 4 small servings. If you only have dark miso, use a bit less)

1/2 head of a small Red Cabbage, thinly sliced into long ribbons

1 large carrot, peeled into ribbons that resemble fettuccine

1/4 cucumber, diced

1 tbsp light miso

1 tbsp ginger, peeled and diced

1 tsp habanero or jalepeño, diced

1 tbsp extra virgin olive oil

1/4 cup water

1 mango, diced

In a large bowl toss red cabbage and carrot ribbons.

In blender add cucumber, miso, ginger, habanero or jalepeño, oil and water and blend until all of the ingredients are incorporated into a thin dressing.

Pour the dressing over the cabbage and carrots and toss, then add the mango and continue to toss. Season with salt if necessary. Cover and allow it to marinate for a minimum of 20 minutes.

Beet Power Smoothie

2011-04-07T13:22:00.001-04:00

Not too long ago, well a couple of weeks to be exact, I became a vegan. Most people were under the impression that I was already vegan, but I'd occasionally delight in a late night snack of Greek Yogurt with honey, and giving up pizza for good seemed like more than I could handle. However, for months my heart had been urging me to give up all animal products and go for vegan.

I did it! I'm vegan now, and it's so nice to be clear about my lifestyle and ethics : )

I also recently became very interested in the raw vegan lifestyle. Two of my friends, Cesar and Yulia, have been raw vegan since December, and they love it. Sure, eating ONLY raw foods can sound a bit extreme to the typical American accustomed to cooking the life out of everything to acheive a certain taste or texture, or whatever. I for one LOVE to cook, and do see myself continuing to cook and bake; because even though we kill the food's enzymes, I've got to admit, it's fun : )

You see, this past Monday I started a 2 week Raw Vegan "Cleanse". Today is day 4 and I feel incredible! I haven't really been hungry because I'm eating fresh fruits, vegetables, nuts and sprouted seeds and legumes throughout the day. I like to think I slowly inched myself into this "diet". Over two weeks ago I started having a gigantic green smoothie for breakfast everyday, which eventually lead to my body craving more raw vegetables, which lead to me starting this cleanse.

I feel radiant! I'm following what I like to call a Love Diet. If you love the planet and you love yourself, give yourself the gift of a raw vegan cleanse.

I'm vegan for the planet and because I love animals and care about their welfare. I'm raw right now because my body deserves a break from having to break down and process cooked foods and baked goods. Raw foods contain enzymes that aid the body's digestive process. My body deserves the highest level of nutrients available, so I'm eating mostly organic raw foods; and it's not overly expensive if you know how to shop.

I totally recommend incorporating more raw fruits, veggies and nuts, or going completely raw to anyone who wants to achieve optimum health. Of course, there is more to it than just eating raw veggies and drinking fresh juices. Being raw has proved pretty time consuming for me. I'm not looking to lose weight, so I'm making sure to fill up on healthy fats like avocado, coconut, nuts and seeds. They'll help me maintain my weight, and keep my insides functioning properly. I've also begun sprouting seeds and legumes: black eyed peas, red lentils, green lentils, sunflower seeds, the list goes on. Sprouting makes me feel like a kid doing a really cool science project that I'll surely get an A+ on; and the little sprouts are so cute!

Oh, but it's awfully time consuming; and I'm aware that most people don't want to devote their free time to rinsing lentils and making nut milks.

Which brings me to the Beet Power Smoothie.
As I mentioned, I've been drinking a green smoothie everyday for over two weeks now, and I certainly notice the difference in my energy.
Giving your body a mega-boost with raw fruits and veggies is the best way to start the day, especially if you're as busy and active as I am.

My awesome Beet Power Smoothie combines two types of leafy greens--full of essential vitamins and minerals--with iron packed beet, vitamin C boasting cantaloupe and kiwi, antioxidant rich wild blueberries, mango, and chia seeds. Chia seeds are nutritional powerhouses. They are the richest plant source of Omega-3 fatty acids, and are bursting with antioxidants; not to mention a fantastic source of fiber.

I always loved oatmeal for breakfast, but nothing compares to a thick and fruity green smoothie to start my day!
This Beet Power Smoothie is delicious, and thick enough to eat with a spoon--like I do : )

If the flavor of the greens is too strong, add more cantaloupe or pour in some freshly squeezed orange juice. Spinach, swiss chard, and beets greens will have a lighter flavor than kale and collards; of course any leafy green will work!

Get your blender out, and ease some raw into your world!

Beet Power Smoothie

(makes 16-20 ounces, which in my book is one serving. I used collards and Swiss chard for this smoothie. Make sure to remove and discard the ribs of the collard greens, but I like to keep the ribs of the Swiss chard in the smoothie, or save them for an earthy and crunchy snack. Buy organic greens and beets if possible!)

1 small beet, peeled and diced into 1/2 inch cubes

4 -5 cups of leafy greens (I used collards and Swiss chard) chopped and washed thoroughly

1 cup cantaloupe, seeded and diced

1 kiwi, peeled and quartered

1/2 or 1 whole mango, peeled and diced

3/4 cup of organic or wild blueberries

1/4 cup chia seed gel
1 date, soaked for 30 minutes, optional*

Put all of your ingredients into the blender, starting with the juiciest fruits at the bottom--cantaloupe, kiwi, beet, etc...

Blend and push fruits and veggies down with a wooden spoon through the hole in the lid of the blender. BE CAREFUL not to stick the spoon down too far, or else it'll hit the blades!

Keep pushing down around the sides, and after a few seconds the blender will have incorporated all of the ingredients. If the smoothie is too thick, add more cantaloupe or even orange juice.

Blend until thick and smooth. Add more fruit if you'd like it sweeter.

Sit back, relax and enjoy right away! Soon you'll be glowing with energy and health!

Banana Brownie Video

2011-04-04T16:19:00.000-04:00

Remember those vegan banana brownies I made a couple of weeks ago?

The ones with the thin slices of banana placed on top to caramelize into the chocolaty goodness. Yes, you know, the fabulous treats made with coconut cream instead of butter, or soy products.
Well, I made a little something for all of you who like brownies, be they banana brownies, or vegan, or not.

I made a video (episode #4) to show you how to make the best banana brownies ever!

Find the recipe here
I hope it inspires you to get baking!

Next up on Jenné's Sweet Potato Soul show: Pecan Crusted Sweet Potato Fries!

Magic Cookies

2011-03-28T18:15:00.003-04:00

Who doesn't love a delicious sweet, soft, chewy, crispy, warm cookie? I LOVE many types of cookies, but there's one cookie I continually make for myself at home, the cookie I once deemed "The World's Healthiest Cookie" on this blog. It's the perfect blend of everything I want in a cookie!

If you've ever been to Peacefood Cafe in New York City, I hope you've tried the Magic cookie. A delightful combination of oats, coconut, pecan, chocolate chips and carrots, it's our most popular cookie, of course the name helps to sell it. Working at Peacefood Cafe, I've tried all of the desserts, and cookies, but as scrumptious as it is, the Magic cookie isn't my favorite.

A cookie really becomes magical for me, when I can enjoy 4 of them guilt-free. Yes, a guilt-free cookie! Being vegan, the Magic cookie is already free of much of the "bad" stuff in traditional cookies like butter, refined sugar and eggs; but the Peacefood Cafe Magic cookie does have unbleached all purpose flour.
After much success over the years with "The World's Healthiest Cookie" I am convinced that a cookie can boast a terrific texture even without flour, and my sweet tooth can be satisfied without refined sugar.

Which brings us to my rendition of the Magic cookie. Like it's Peacefood Cafe predecessor, my Magic cookie contains healthful coconut, pecans and oats. Because I'm the Sweet Potato Girl, instead of carrot I used shredded sweet potato, and chocolate chips are tossed in the batter too. I avoid using flour by using bananas to hold the ingredients together, and 1/2 cup of maple syrup replaces the raw cane sugar used at Peacefood (I do prefer the optional 1 tbsp of cane sugar to sweeten them even more!).

From start to finish, these cookies take about 30 minutes to make (including bake time). The cookie dough is so good you won't want to bake them! They're a cinch, and you'll be so glad you made them; so bake some Magic cookies, and enjoy them knowing that they'll make you smile from the inside out!

Magic Cookies

(inspired by my World's Healthiest Cookie recipe, and the Peacefood Cafe Magic cookie. For gluten free cookies, buy GF oats. Makes 2 dozen small cookies)

2 ripe bananas, mashed

1 tsp vanilla extract

1/4 cup coconut oil, melted

1/2 cup maple syrup

1 tbsp cane sugar (optional)

1 1/2 cups old-fashioned oats

2/3 cup shredded coconut, unsweetened

1/2 cup pecans, chopped

1/2 tsp cinnamon

1 tsp baking powder

1/2 tsp salt

1/4 cup sweet potato packed tightly, peeled and shredded

1/4 cup chocolate chips (add up to 1/2 cup if you like)

Preheat oven to 350° and line 2 large baking sheets with parchment paper.

In a large mixing bowl mash 2 ripe bananas. Add vanilla, coconut oil, maple syrup and sugar; mix well.

In a separate bowl, combine and mix oats, coconut, pecans, cinnamon, baking powder and salt. Slowly stir the sweet potato into the oat mixture making sure to break up all of the clumps.

Stir this mixture into the wet mixture, then fold the chocolate chips into the batter.

Dampen your hands a little, and spoon about 2 tablespoons of the batter into your palm. Shape them into balls then press them flatter onto the parchment. Bake one dozen on each baking sheet, or set the dough aside, and bake one batch at a time. Bake for 15 minutes, then remove from oven and allow them to cool for about 15 minutes.

Voila, Magic!

Mirin Brussels Sprouts

2011-03-23T00:15:00.004-04:00

I love Atlanta!

I'm actually here visiting my family now-- I surprised my mother for her birthday, and have spent 4 days relaxing; taking long walks with my dogs and eating copious amounts of oranges, kiwi and Nature's Path granola--my mom doesn't grocery shop.
I have cooked a couple of times: Brussels Sprouts with Mirin, Perfectly Crispy Sweet Potato Fries (coming soon), and green smoothies.

I've also gone out to eat a few times, and I have to say, I think I prefer the food in Atlanta over New York. Sure, New York City offers a broad range of cuisine from all around the world to suit any budget. Many restaurants pride themselves for their use of fresh and local ingredients. Not to mention, the number of restaurants in New York is mind blowing.

But honestly, I'm of the opinion that food tastes better in Atlanta. Am I biased? If anyone reading this has dined in both cities, I'd love to hear your opinions.

See, immediately upon my arrival to the 81°F HOTlanta, my dad and I headed to Pure Taqueria in Inman Park for lunch. At first glance I was shocked, and a bit appalled by the menu which offered not a single vegetarian option. I told the waiter that I was a vegetarian, he brought me a tiny "Vegetarian Menu" the size of a Post-it note and I ordered the vegetarian burrito.
Fast forward 15 minutes and it's love at first bite of this awesomely delicious vegetarian burrito topped with guacamole and sour cream and a side of black beans AND an iceberg lettuce salad dressed with lime juice and God knows what other yummyness. Even though I dislike sour cream and scraped it all off, this meal was awesome!

Why didn't I take a picture? I wanted to remember it by taste : )

Second reason why Atlanta is my favorite city to have a great meal, Nan Thai. Nan is another restaurant with terribly limited vegetarian options, there are only 2 choices on the menu. However, before making the reservation I checked to see if any substitutions could be made to accommodate "picky eaters" like myself. The hostess assured me that tofu and vegetables could be substituted for meat in all curry dishes; and with 4 different types of curry, I knew I'd be happy.
The Panang curry I ordered was everything the menu promised; slightly sweet with fresh green beans and broccoli. The tofu was tender, not too soft, and tasted homemade. My vegetarian aunt ordered the Green Thai Curry which was equally as delicious. It was certainly spicier than my dish, and crunchy bamboo shoots added a delightful texture.
I've now resolved to visit Nan every time I come to Atlanta, despite my suspicions that fish sauce and maybe even shrimp paste are added to the curry... oh well : (

Reason three, Mellow Mushroom. I've been eating the pizza here since I was 5! Located all over metro Atlanta (and now in other states), they serve food "that comforts your soul". The pizza dough has cornmeal sprinkled in, the crust is buttered and dusted with Parmesan cheese, and the sauce is lick the plate good! I was pleasantly surprised to find that Mellow Mushroom is now offering both Gluten Free and vegan pizza options! They serve Daiya cheese, BBQ tofu and mustard glazed tempeh (which I highly recommend added to one of the salads); not to mention, an impressive selection of vegan and vegetarian hoagies and appetizers. I've fallen in love with Mellow Mushroom again, and along with Nan Thai, I'll be eating here everytime I'm in town.

Reason four, great company and so much love. My family showers me with their love, and with that kind of energy around the table, the food tastes even better. I'm leaving tomorrow morning, but I couldn't be happier to be home.

The food in Atlanta seems to have a delicious guarantee. My boyfriend says I've got restaurant radar, I intuit whether or not a restaurant will be good just walking by. Still, too often I eat out in New York and go home thinking my meal was simply good, when I was really after exceptional.

What's your favorite dining destination, and why? I want to eat my way around the world some day!

Until then, I'll be making these Brussels sprouts before they're 100% out of season. Mirin rice vinegar adds a dash of sweetness to this recipe that qualifies as a super easy, inexpensive, healthy and tasty vegan side dish. I munched on these along with my sweet potato fries, but I bet they'd make a lovely side to Mellow mushroom pizza, or their honey mustard tempeh; mmmMmmmm!

Mirin Brussels Sprouts

(recipe for 4 servings as a side dish)

3 cups Brussels Sprouts, cleaned and sliced in half (or quarters)

1/2 cup Mirin Rice Vinegar

2 cloves Garlic, minced

2 tsp red chili pepper flakes

1 tbsp Olive Oil

sea salt and pepper to taste

In a large pan heat 1 tbsp of olive oil on medium heat. Sauteed garlic for a few minutes, careful it does not burn. Add Brussels sprouts, then Mirin, chili flakes and about half a teaspoon of sea salt, stir and cover. Cook for 5 minutes covered. Remove lid and saute for another 5-8 minutes on medium-low heat, stirring occasionally until the Brussel sprouts have begun to brown and the desired tenderness is achieved. Season with more salt and pepper to taste, perhaps a bit more Mirin if necessary. Serve hot, but they're also fantastic luke warm.

Banana Brownies

2011-03-15T01:35:00.001-04:00

What are you grateful for?

Life's gifts are so often taken for granted; like the feel of clean warm water as I wash my hands, the taste and texture of my morning oatmeal, a safe place to call home, laughter. The list goes on, and each night before I go to bed I write down just 5 things I'm grateful for that day. Tonight, Life is number one on my list.

Life, Love, Spirit, whatever you want to call it, or not call it; that presence that permeates all, and is the connecting energy between everything. In the constant feeling and awareness of that is where I seek to reside.

Boy, I'm getting deep!

I am grateful to not only acknowledge that I am alive and blessed, but to feel that thing called Life within me always...well feeling it always is what I strive for : )
I believe that everything is Life, it's all Love, it's all God, it's all Good.

Number 2 on tonight's gratitude list are these Banana Brownies, and my newly discovered joy of vegan baking.
How can I go from talking about something so deep to brownies? Aren't brownies one of life's simple pleasures? They're so simple and easy to make, and so quintessentially American. For a lot of people brownies represent a childhood comfort food served warm from the oven with icecream or whipped cream, sometimes with walnuts or chocolate chips baked into the already chocolaty amazingness.

As a chocolate lover, rich and fudgy brownies are my favorite. I like them complex like a fine chocolate bar, with hints of espresso, and perhaps fruity undertones. When I bite into a brownie it is important to cherish it, and give thanks for such a simple treat.

The other night I discovered that you can use coconut cream from a can of coconut milk to replace butter and lard in some recipes, making soy free vegan baking easy. When I heard that I was like, "WHAT!? GIRL, STOP!", and immediately my mind started racing with possibilities! I thought of vegan double chocolate coconut cookies, brownies, empanadas, samosas, and pie crusts!

So what better way to test the legitimacy of this glorious claim than by making vegan brownies? The idea for banana crept in when I was considering egg replacers for my sweets. I did my research by analyzing over 10 brownie recipes, and finally came up with this Sweet Potato Soul original.

The coconut cream described can be attained easily. Just purchase a can of higher quality coconut milk--I like to use Native Forest Organic Coconut Milk, or even the Whole Foods store brand--place it in a cool place, perhaps the refrigerator. When cool, the contents of the can will separate, and when you open it up you'll have thick white cream separated from the watery component; and that thick cream is the good good that you want.

The coconut cream and chocolate are melted together over steam and cooled slightly before adding to the banana/wet ingredients. I only use one cup of flour to make a 9x9 inch pan of brownies, and only one cup of sugar. The mashed over ripe banana lends a natural sweetness that cane sugar cannot compete with, and instant coffee gives them a surprising kick. The thinly sliced banana strips that I placed on top sink slightly and begin to caramelize. The coconut flavor is subtle, perhaps because of the banana.

These banana bread brownie hybrids are guilt free. What's the point of feeling guilty about what we eat anyway? It's time to be grateful for all that we have, especially the delicious pleasures that put a smile on our faces. Right?!

The second time (in 2 days) I made these Maxx and I filmed episode 4 of Sweet Potato Soul; be on the lookout for that within the next couple of weeks!

So without further ado, I introduce my fluffy and moist Banana Brownies.

Banana Brownies

(makes one 9x9 pan. When making these, have 3 bowls out and ready to use. Cut the banana into strips right before placing them on top of the brownies.)

1 cup cold coconut cream
8 oz, 1 cup vegan dark chocolate chunks

1 cup unbleached all purpose flour
1/2 tsp salt
1 tsp baking powder

2 tsp egg replacer (Ener-G brand) + 3 tbsp water
1 over ripe banana, mashed
2 tsp vanilla extract
1 tsp instant espresso/coffee powder
1 cup sugar

1 ripe banana, sliced thinly, lengthwise

Preheat oven to 350 degrees, and oil (coconut oil) and flour a 9x9 or round 9-10 inch baking pan.

In a small sauce pan bring about 3 cups of water to a boil. Place coconut cream and chocolate chunks into a heat proof metal bowl, over the boiling water in a steam basket or metal colander. Do not allow the bowl containing the coconut cream and chocolate to touch the water. Stir frequently with a spoon spatula, and after about 5 minutes, the steam will have melted the mixture. Remove from heat, stir, and set aside to cool.

In a large bowl combine 2 teaspoon of Ener-G egg replacer with 3 tablespoons of water; stir to to dissolve powder. Now add the mashed banana, vanilla extract, coffee powder and sugar, mix well.

In a medium bowl mix flour, salt and baking powder.

Pour the cooled coconut chocolate fudge into the banana/wet ingredient mixture and stir. Slowly stir the flour into the wet ingredients and mix well.

Pour the batter--it should be fairly wet--into the prepared pan. Carefully set the banana strips on top and bake at 350 degrees for 40 minutes.

With a paring knife or toothpick check to make sure the brownies are done. Allow them to cool for 30-40 minutes before cutting.

Serve alone or with icecream (why didn't I have icecream?)...

Enjoy!

Curry, Chutney and Chickpea Flour Crepes and EPISODE #3!

2011-03-07T15:46:00.003-05:00

Hello hello hello!
Last week went by so quickly, and I didn't even have time to share any new recipes. I am so grateful for all of the lovely responses I got regarding the Raw Red Lentil Hummus. I finally had a photo accepted by Foodgawker; you can only imagine my excitement! I'm glad the hummus was a hit, and if any one makes it, please let me know how you like it!

Today I brought home The Flavor Bible by Karen Page and Andrew Dornenburg and was immediately struck by the preface, especially the last paragraph. The authors tell the story of 2008 U. S. Poet Laureate Charles Simic, who was asked by Deborah Solomon of the New York Times Magazine, "What advice would you give to people who are looking to be happy?"
Simic's response: " For starters, learn how to cook."

Amen to that!

Like Page and Dornenburg, I hope the food content that I share on this blog inspires you to create, and find a world of happiness that permeates your life beyond the kitchen. I hope to share my love of vegetarian and vegan food with those already living this lifestyle as well as meat eaters searching for a healthier, happier, and more conscious way to eat.

It's time to share a new episode of Jenné's Sweet Potato Soul. For episode #3 I made Curried Parsnips and Carrots with Chickpea Flour Crepes and Beet Tamarind Chutney. That sounds like a lot, but I'll show you how easy it is the put together a 3 part meal that's not only delicious and unique, but also healthy and beautiful. It was my first time making chutney and crepes (aside from the crepe practice I did before we started shooting), and it was so much fun. I'm looking forward to making crepes using other non-traditional ingredients, like Buckwheat, oat flour, rice flour, etc...!

So, you want to learn to be happy? Cook this!

Curry is easily one of my most happy-inducing flavor combination/type of meal. What food makes you happiest to eat, and cook or bake?

Carrot Parsnip Curry with Chickpea Flour Crepes

and Beet Tamarind Chutney

(the recipe for the crepes and chutney were inspired and adapted from many sources, the largest being The Artful Vegan by Eric Tucker)

Carrot Parsnip Curry:

3 parsips, peeled and cut into 1/2 inch rounds

3 carrots, peeled and cut into 1/2 inch rounds

1/2 yellow onion, diced

1 clove garlic, minced

1/4 tsp mustard seeds

1/8 tsp fenugreek seeds

2 tbsp curry powder ( I used Sambar Masala)

2 dried chili peppers, crushed

1/4 vegetable bouillon cube

1 cup coconut milk

In a large deep pot heat 1 tablespoon of olive oil on medium heat. To the oil add mustard seeds, fenugreek, 1 tbsp curry powder, and crushed chili pepper and fry for 30 seconds. Add onions and garlic, stir to coat, and cook about 3 minutes. Add parsnips and carrots along with the vegetable bouillon cube, stir well and cook, covered, 5 minutes. Add coconut milk and a the 2nd tbsp of curry powder. Cover and bring to a boil, remove lid and simmer until vegetables are cooked, though not too mushy, and the coconut milk has thickened up, leaving a creamy sauce.

Beet Tamarind Chutney:

4 small beets, cooked, peeled, and diced

1/2 red onion, diced

3 tbsp tamarind paste

1/2 cup water

2 tsp jaggery, or raw cane sugar

1 tsp ginger, freshly grated

1/4 tsp cumin

1/4 tsp mustard seeds

1 dry chili pepper, crushed

In a medium sized sauce pan, heat 1 tbsp olive oil on medium heat. Add onion and cook until translucent. Add beets, tamarind and water, and stir. Cook for about 7 minutes, until the water begins to evaporate, and mixture thickens.

Stir in sugar, ginger, cumin, mustard seeds, and crushed chili. Cook for 5 minutes, stirring to make sure it does not burn. Remove from heat and set aside to cool.

Chickpea Flour Crepes

1 cup chickpea flour

1/4 tsp pepper

1/2 tsp egg replacer

1/4 tsp salt

1 tsp olive oil

1 cup water

Heat oven to 200 degrees. Dampen a clean dish towel and place on a baking sheet --to keep crepes warm.

In a large mixing bowl combine dry ingredients and stir.

Pour olive oil and water into dry ingredients, and whisk well to remove any clumps. Let the mixture sit for a few minutes. Meanwhile, heat a drop of oil on a skillet or non-stick pan on medium-high heat. Ladle the liquidy chickpea batter into the center of the pan, immediately pick the pan up by the handle and tilt so that the batter may spread out and coat the bottom of the pan. Cook for 2 minutes, using a fork scrape up the sides of the crepe then flip it over with your fingers. Cook the second side for a minute.

Transfer crepe onto the prepared baking sheet, and cover with the dish towel. Place in the oven to stay warm as you make the rest of the crepes. Keep adding them to the oven as you complete them.

TO SERVE:

Now that all of the ingredients are done, on a large plate place one crepe. Fill with a few spoonfuls of the curry, and roll the crepe around the curry like a burrito. Spoon some chutney on top of the crepe, and serve warm along with freshly sauteed greens. For this dish, I sauteed Swiss Chard in coconut oil :-)

Bon Appetit!