When we made our commitment to go out into the ocean, I immediately felt the thrilling sensation that comes over me as I stand at the intersection of land and water. I smelled the brine and the humidity. I saw some patterns and colors; light sand on dark water, wet stones, seaweed, driftwood and feathers.
This was the second recipe I created for the dream onsite photo shoot with Christiann Koepke in October (you can see the first here). The inspiration for this dish came first, in fact, quickly and with fury. Just thinking of the seaside brought me this recipe in a wave of total inspiration. I wanted the ingredients to reflect the elements of this environment, and the end result to be a visual encounter between land and sea.
Now, I'm not a big fan of “fake meat,” but there is something undeniably satisfying about fooling someone into believing a vegetable is flesh. Tee hee. Plus, René Redzepi does it all the time, so maybe that puts me in the cool cooking club too? Yes? In short, I knew Something on the plate must have looked like seafood, and I was aiming for the scallops. In my first cookbook I made "scallops" out of leeks, and wanted to try something different, so going through the tube-shaped white veggie rolodex in my head, I came across stems of oyster mushrooms. Naturally. Browned in ghee and well seasoned, I knew these pieces would look exactly like shellfish and taste deceptively meaty.
A vibrant herbaceous green pesto basin would be the land and the perfect resting place for my mushroom medallions. I combined flat-leaf parsley and spinach to create a bright but balanced sauce that complimented - rather than overwhelmed - the rest of the dish. But with all that creaminess, I knew I had to include something for the texture contrast as well, so the toasted hazelnuts became the beach stones, along with the fried capers, which added a bite of seaside brine.
This dish is surprisingly easy to make, and it's the main dish to serve for family and friends that you want to spoil a bit. Sounds awesome, but it's a cinch to get on the table without you sticking to the stove. The pesto can be made a week in advance (although the fresher the better), so the only thing to do before serving is to cook the mushroom and capers, and heat it up a bit. the pesto. I love cooking capers and mushrooms with ghee (recipe here) because it's really delicious, but the pesto is vegan and if you want the whole meal to be so, just replace the ghee with expeller-pressed coconut oil, which is refined for cooking at high temperature and has no tropical aroma.
Goodness of beta-glucan
Edible mushrooms are both medical and nutritional dynamos. Collectively, they provide us with not only plant protein, vitamin D, and a host of minerals, but most importantly a group of polysaccharides called beta-glucans. These complex hemicellulosic sugar molecules improve the functioning of the immune system by activating the response of immune cells and stimulating the production of white blood cells. These compounds also efficiently mobilize immune stem cells in your bone marrow and exhibit anti-tumor properties, so they are often used as an adjunct in cancer treatment protocols.
Beta-glucans help lower cholesterol because this type of fiber forms a viscous gel during digestion, which grabs excess dietary cholesterol, prevents its absorption by moving it through your digestive tract, and eliminates it. Thanks for your shit! This same gel also slows down your digestion, which in turn stabilizes blood sugar levels and minimizes the release of insulin.
King oyster mushrooms are of course a good source of beta-glucans, but you can get them elsewhere as well: barley, oats, sorghum, mushrooms like shiitake, reishi and maitake, as well as seaweed, seaweed and dates.
I wouldn't put the king oyster mushrooms in the 'specialty' mushroom category, but I also know they aren't available in all grocery stores, so if you can't find them, substitute them with any other type of mushroom. that you love and give up the whole “scallop” masquerade. The dish will always be delicious, I promise.
If you want to change the herb in pesto, try basil instead of flat leaf parsley. Cilantro could also be delicious, but potentially overwhelming, so use more spinach in this case. And instead of the hazelnuts in the pesto and garnish, try almonds, pecans, or walnuts. Yum.
I like to serve this with a big piece of crusty bread on the side to wipe up any leftover pesto in the bowl. It also helps to have good olive oil and fluffy salt for this situation, suffice it to say. If you prefer the grain route, steamed brown rice, quinoa, or millet could also be a decent side dish. And if you want to be completely grain free, roasted sweet potato, winter squash, or pumpkin would be totally adorable.
King Oyster Mushroom Scallops in a Hot Pesto Pool
1 lb / 500 g king oyster mushrooms (choose those with fatty stems)
a generous amount of ghee (or expeller-pressed coconut oil)
fine salt + puff pastry
1 jar of pickled capers (about 1/3 cup / 55g)
a handful of toasted hazelnuts, coarsely chopped, for garnish
1 batch of parsley and spinach pesto (recipe follows)
cold-pressed olive oil, for garnish
a few parsley leaves, for garnish
1. Remove any dirt or debris from the mushrooms with your hands or a small, soft brush. (do not use water!). Cut the stems in enough turns so that each person has 5 or 6. Save the caps for another dish.
2. Drain the capers and dry them with a clean tea towel or paper towel. Heat about a tablespoon of ghee (or coconut oil) in a large skillet over medium-high heat. Add capers and fry until split and crisp - about 2-3 minutes. Remove from the pan and set aside.
3. Add more ghee (or coconut oil) to the same skillet over medium-high heat. When hot, add the sliced mushroom stems, a pinch of flaky salt and cook on one side until golden, about 5-7 minutes. Then flip and cook on the other side until golden brown. Work in batches or use separate pans - if you stack the mushrooms they will steam and become soggy. This is not what we are looking for!
4. While cooking the mushrooms, place the pesto in a small saucepan, add a little water to dilute, if desired, and reheat over low-medium heat. Don't boil!
5. To serve, place about ¼ cup / 60 mL of hot pesto in the bottom of a dish, spreading it out to form a notch in the center. Place 5 or 6 mushroom stems in the pesto, then garnish with fried capers and toasted hazelnuts. Drizzle with olive oil and a few black peppercorns. Garnish with parsley and serve immediately.
Parsley and spinach pesto
Makes about 2¼ cups
1 cup / 150 g hazelnuts
1 clove of fatty garlic
2 cups / 35 g flat-leaf parsley, lightly packed (tender stems only)
2 cups / 65 g baby spinach, lightly wrapped
the zest of an organic lemon
⅓ cup / 80 ml freshly squeezed lemon juice (about 2 lemons)
¼ cup / 60 ml cold pressed olive oil
½ cup / 35 g nutritional yeast
½ teaspoon fine sea salt
½ cup / 125 ml of water, more if needed
1. Preheat the oven to 350 degrees. Place the hazelnuts on a baking sheet. Broil for 12 to 15 minutes or until fragrant and lightly toasted. Remove and reserve. Once cooled, remove the skins by rubbing the hazelnuts between your hands. Put aside.
2. Remove the tough stems from the parsley. Roughly chop the tender leaves and stems (this prevents the parsley from bruising in the food processor).
3. Place garlic in food processor and pulse to chop. Add the hazelnuts, parsley, spinach, lemon zest and juice, olive oil, nutritional yeast and salt. Stir for 30 seconds, then add the water and stir again until thick, but spreadable. Remove the cover and scrape. Repeat until you reach the desired consistency (I like mine a little big, but it's up to you!). Store leftovers in an airtight glass container in the refrigerator for up to a week.
We are now home to Bali, to come back to life in the cold Canadian winter. It feels good to be here, especially after a satisfying few weeks in the sun, hosting two glorious retreats. Now is the time to focus and focus on the year ahead. I am very excited for 2019 - so many exciting things to share with you just on the horizon.
I hope you are all well outside and enjoying a dynamic start to the year. Sending love and gratitude to all of you, always.
xo, Sarah B
tera set yourself up for success, think about planning a saine diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make saine choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious
Start slow and make changes to your eating habits over time. Trying to make your diet saine overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more saine choices to your diet.
Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a saine diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every saine food choice you make counts.
Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
People often think of healthy eating as an all or nothing proposition, but a key foundation for any saine diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in auberges. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad is about the size of a matchbook and your slice of bread should be the size of a CD case.
Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating vêtements can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model saine eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every biroute. We tend to rush though our meals, forgetting to actually taste the flavors and feel the compositions of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A saine breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day ( rather than the standard three grande meals ) keeps your energy up and your metabolism going.
Fruits and vegetables are the foundation of a saine diet. They are low in calories and nutrient abondant, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add saine sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
The antioxidants and other nutrients in fruits and vegetables help protect against certain variétés of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.
Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.
Healthy carbs ( sometimes known as good carbs ) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels durable.
Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different céréales to find your favorites.
Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing céréales as a first step to switching to whole céréales. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.
Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Good sources of saine fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.
Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new alternatives for healthy mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good options. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.
Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Calcium is one of the key nutrients that your body needs in order to stay strong and saine. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its emploi. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole céréales, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.
Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and encas we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.