It’s pretty exciting seeing the evolution of your favorite bloggers go from nearly-secret to explosive, world-wide superstars. Green Kitchen Stories is one of those blogs, written by my friends David and Luise (and their sweet daughter Elsa!). Together they have created one of the freshest and most exciting vegetarian food blogs online, and theirs has become one of my biggest sources of inspiration. Everything they create is fresh and creative – dishes that dazzle with their originality and deliciousness.

You can therefore imagine my absolute glee when I found out that David and Luise were going to publish a cookbook. Many months later, here I sit in the sunshine-dappled grass pouring over their genius pages, thoughts and recipes. Like their blog, the cookbook is bright and brilliant! With stunning photographs, and mouth-watering dishes I cannot wait to give this book a solid workout, covering it in loving food stains and stories. On my must-make list are Sprout Ceviche, Chocolate and Blackberry Milkshake, and the show-stopping Quinoa & Vegetable Chorizo Salad, in which they’ve managed to create rather convincing-looking sausage from sundried tomatoes, cashews and apricots! I had never even heard of such a thing before, so as usual guys, hats off to your enviable creativity.

Although it was so hard to decide, I chose this particular recipe, the Maple-tossed Beluga Lentil Salad, because it features all of the very special and fleeting foods that are now in season. Plus, who doesn’t love a maple-marinated anything? I was also curious about  eating raw rhubarb since I had never tried it before, in a dessert or otherwise. What a great idea! Thinly sliced, the rhubarb becomes a surprising tart note against the sweet maple syrup and berries, working harmoniously with the other ingredients. I’ll definitely be experimenting with raw rhubarb more often now.

The salad is perfect for an early summer picnic, as they suggest, because the lentils hold up well after cooking and a hike to your final dining destination. If you know you’ll have leftovers leave the berries out until just before serving and add them to the number of servings you’ll be enjoying at that particular sitting.

Much love and gratitude, always,
Sarah B

The Green Kitchen Stories cookbook is available in stores and online. The UK/Australian edition is called The Green Kitchen, and the US edition is called Vegetarian Everyday. Learn more here.

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If you’re hungering for more My New Roots, check out these publications this month for all-new recipes and interviews. Bon Appetit features my article all about seeds, and Vegetarian Times ran my summer detox program that is super simple and delicious! Happy June and enjoy!

AND! I wanted to send out a huge, heartfelt thank-you to everyone who posted a comment on the last post and on Facebook. I am so touched by your unbridled enthusiasm and support. It brings tears to my eyes!
Let me assure you that the book will be in both print and electronic (e-book) format, and you will be able to order it online as well. As for release dates I am afraid I cannot say at this point but I want it out as soon as possible, trust me! It looks like we’ll all have to hold our breath just a tad longer, but it will be worth the wait, I promise.

Boundless gratitude to you all. Always.
Sarah B.

Dear readers,

Whoa! I have such exciting news. Due to the immense response of Stocking the Pantry, the book has just been bought by a major publishing house and will be turned into a hard copy book! I am so sorry to put it online and take it down so quickly, but that is the deal. You’ll be able to hold the real version in your hot little hands just as soon as we can get it out there! Thank you so much for your enthusiasm – you really made this whole thing possible for me.

Thanks for your understanding.

Your friend,
Sarah B.

Most people would consider laziness an undesirable trait. People like parents. Teachers. Bosses.

But you know what? Sometimes great things are born out of laziness. Remember that batch of banana bread that turned into Banana Bread Pancakes? Genius!

When I decided that I wanted to make samosas this week, the one thing stopping me was the dough. Just thinking about out how to make it thin, flaky and crispy without deep-frying it, and hopefully gluten-free without any weird ingredients was enough to make me throw in the towel before even hitting the cutting board. I knew that I was entering into a multi-attempt recipe project, and that made me want to lay down and take a big ol’ nap, when all I wanted was to bite into a hot and spicy, crispy samosa. Oh, life is hard.
That’s when I remembered that laziness breeds wonderful ideas and before I knew it, I was rooting around in my cupboard, hunting for a solution, when it dawned on me: rice paper wraps.

Using rice paper to wrap a deliciously spiced Indian-style filling not only eliminates gluten, but also the need to deep fry. The rice paper becomes crisp in the oven with the smallest brush of melted oil (ghee is delicious and appropriate with the Indian flavours, but coconut oil works great for a vegan version).  The other bonus is that they are beautiful! The rice paper is transparent, revealing the gorgeous colours and textures of the filling inside. Although these are a far cry from traditional samosas, I am super pleased with the results.

Deep-frying: deeply troubling
I did a fun little experiment today and looked up “the healthiest oils for deep frying” online. I went on a few forums and was sad to see how many people are still deep-frying with olive oil thinking that they are doing themselves a favor. Yikes! Didn’t they read my post about ghee?

But why is deep-frying so not-good-for-you? It’s because heating fats above their respective burning temperature (also known as the “smoke point”) causes fats to decompose. Fat decomposition causes chemical changes that not only reduce flavour and nutrient content, but more detrimentally create harmful cancer-causing compounds, called free radicals. You can easily tell when a fat has reached it smoke point simply by placing a bit of it in an empty pot, cranking up the heat and waiting for it to turn to a gaseous vapour. Sadly, this is they way most people start the cooking process! Even just inhaling those vapours is harmful, so avoid heating delicate fats like olive oil in all cases.

If you are going to be doing any deep-frying or sautéing at high heat, remember to use a high-temperature stable cooking fat, such as coconut oil or ghee (clarified butter). These are the two oils that I cook with exclusively. Ghee has more flavour, but if I want to make a vegan version of a recipe, I’ll use an aroma-free coconut oil.

These little treats would make a delicious appetizer at an Indian-themed meal, but they are also a great snack all on their own. I urge you to make the Sweet n’ Spicy Mint Chutney that accompanies the recipe, as this with the samosas is a match made in heaven! The samosa filling is rather salty, so the sweetness and heat from the chutney is a fabulous balancer. The chutney is also delicious folded into a rice or quinoa salad, which is what I made the next day for my lunch. I threw in some chickpeas, freshly grated carrots, spring onion and lots of fresh lime juice. Delish! And so easy to make.

The samosas are most delicious right out of the oven, but hey will keep for a day. The wrappers lost their crispiness after a while, but they are still delicious. Try taking some to work the day after with a little dollop of chutney on the side. Your co-workers will be sooo jealous (which is the whole point of bringing your lunch, right?).

Knowing in my heart that I couldn’t be the only lazy mastermind to come up with this idea, I searched online to find that there were a few folks indeed, who had experienced a similar brainwave. This was also convenient for me, to see that the samosas would actually turn out in the end.

If you want very clear instructions on how to assemble the samosas, I found a video of a woman making these with rice paper too. Thanks Kittee! She is one groovy lady with wonderful instructions. Although our filling and chutney are different, our processes are almost identical and you’ll be able to see how she folds the wrappers, which may be helpful.

I hope you all get lazy and make these too!

Happy Spring Samosa Sunday,
Sarah B.

What does it mean to be truly Canadian? Buying milk in plastic bags? Designing your Halloween costume to fit over your snowsuit? Celebrating Thanksgiving in October?

Well, what about butter tarts? You know up until last week I actually thought that the rest of the world knew what these were, until my mother promptly corrected me. “No! Butter tarts are a truly Canadian thing. Like peacekeeping! And Tim Hortons!”

And she would know. My mother loves butter tarts. Never put yourself between her and one of these pastries, as you’d be putting your life at risk.

Last summer she found a classic butter tart recipe in our national newspaper, and as it was a lazy day at the cottage, she decided to give them a try. “They were sinfully delicious”, she said, when I asked about the success of the dessert. “But the ingredients were pretty sinful too. Maybe you should give them a makeover! Then I can eat more.” Good thinkin’ mum. That is what I am here for.

You see butter tarts are not healthy. Not in the slightest. Not even if you used your imagination. For those of you who aren’t Canadian, a butter tart is a white-flour-and butter (or lard!) pastry shell filled with butter, sugar, eggs, and a token handful of raisins (but more often than not, corn syrup as well). That’s about it. They are undoubtedly delicious – I would liken them to edible crack. Ooey, gooey, caramel-ly filling that ceremoniously oozes out when sliced, surrounded by a flaky pastry crust – what’s not to love about that?  And although I am all in for a celebratory dessert now and again, I hope I have proven to most of you by now that there are better alternatives to the über-processed ingredients ever-present in common desserts, Canadian or otherwise.

Grain-based Sweeteners: A pretty sweet deal!
In this recipe I am using two different sweeteners: barley malt and brown rice syrup.  These are both grain malt syrups and are the least concentrated, least sweet and most nearly whole-food sweeteners.

Barley malt and brown rice syrup are naturally processed sweeteners made from fermented grains, and are made of 50% maltose: a sugar that is only one-third as sweet as white sugar. At least half the composition of these grain-based sweeteners are nutrients found in the original whole grains from which they are made. They also contain good percentages of complex sugars, which take much longer to digest than the simple variety of sugars we find in processed sweeteners, like white sugar for example. Because complex sugars take longer to break down, this smoothes out the blood-sugar highs and lows associated with the consumption of highly processed sweeteners.

Although sugar is a major life force and our bodies need it as fuel, we can lose sight of the fact that there are huge differences is quality when it comes to the sugar we choose to eat. Sugars are plentiful in many whole foods like fruits, vegetables, even grains and dairy products, yet these sugars are balanced because whole food contains the proper minerals. Because refined sugars have been stripped of everything except the sweet, they have lost their mineral content, which creates a deficit of sorts, or an imbalance. The digestion of refined sugars forces our bodies to draw minerals out of our bones, tissues, and blood just regain the delicate equilibrium necessary for us to function. It’s a scary thought! You can imagine after years and years of eating refined sweeteners what a deficit of minerals one could be left with. That is why sugar consumption is linked to so many diseases, including immune deficiency, tooth decay, bone loss, heart disease, hypoglycemia, diabetes, high blood pressure, obesity, PMS, and yeast overgrowth (just to name a few).

But I don’t want this to be all doom and gloom! Part of the motivation behind making healthier choices is being informed. And when you know the difference between sweeteners that actually take precious minerals from your hard working body, versus sweeteners that maintain the balance, you can make healthier choices from an educated place because you want to do what is best for you.

Some other examples of naturally processed sweeteners are unrefined cane juice powder (Sucanat), unrefined coconut sap powder (coconut sugar), maple syrup, blackstrap molasses, raw honey, fruit juices, fruit syrups and date sugar, amasake (fermented rice). Look for these at health food stores, natural grocers and increasingly good supermarkets. Be on the lookout for products that label themselves “natural” sweeteners such as fructose, brown sugar and turbinado sugar. They are nearly as refined and concentrated as white sugar and have similar effects on the body. And keep in mind that even though naturally processed sweeteners are better than their refined counterparts, you should still treat naturally processed sweeteners as something special (especially theses butter tarts!).

These new-and-improved butter tarts are pretty darn delicious. Slightly different than your traditional version, they have a more caramel-y center and crunchier crust, almost like a shortbread cookie. I used ghee as the fat in the filling for this recipe because heck, this is a butter tart. If you choose to use butter, make sure that it is unsalted, or omit the salt in the filling. If you don’t want to use any animal products stick to the coconut oil. I haven’t tried it this way, but I am very confident it will be just as delicious.

See you this summer my dearest Canada! I’m counting the days…

I had no sooner returned to Denmark from Kauai, than had to turn right around, head to the airport and get on a plane to the Netherlands. Last weekend I was teaching my Green Goodness cooking classes in Amsterdam to celebrate spring and all verdant edibles. The icing on the cake was being invited by chef Schilo van Coevorden at the Conservatorium Hotel to collaborate on a tasting menu for his restaurant, Tunes. After working together in his spectacular kitchen, we came up with three dishes that would comprise the backbone for the tasting menu, as well as the meal served at the official launch and press event.

My favorite dish of all was a rice-less risotto. Chef Schilo is very much into taking seasonal vegetables and making “rice” out of them, simply by cutting them into grain-sized pieces. I had done this before at my raw food restaurant, but I had never tried cooking it before. Intrigued, we set out to make rice from white asparagus with a green sauce from blanched green asparagus and nettle. Combined with caramelized shallots, olive oil and some sheep’s milk cheese, it was a creative, light take on one of my favorite comfort foods.

Since I have an undying passion for wild leeks, also known as ramps, I chose to use those instead of the nettles in my version of the sauce. Ramps are popping up all throughout the forest floor here in Denmark, so they are an in-season treat that I love to forage for. Because they are from the leek family, ramps have an unmistakable allium flavour – stronger than cultivated leeks, but milder than garlic. You can use the whole part of the plant, but I like using just the leaves (easier to harvest!) in pesto, chopped up into salads, or folded into eggs. In this recipe, use just the leaves and save the little white bulbs for grilling, or use in place of onions or shallots in cooked dishes.

The Power of Spring Foods
This time of year we are entering new nutrient territory! That means fresh, seasonal foods with a whole host of vitamins, minerals and phytonutrients that we haven’t been exposed to over the long winter months.

Ramps contain quercetin, a plant pigment (flavanoid) that not-so-coincidentally helps combat seasonal allergies. It also acts as a powerful anti-oxidant, combating damaging free radicals that cause disease. Quercetin is anti-inflammatory, so it particularly helpful for arthritis and asthma sufferers. For anyone wishing to improve heart health and prevent atherosclerosis, high cholesterol, and circulation problems, include quercetin-containing foods in your diet (including onions, cruciferous vegetables, berries, and many nuts and seeds).

Asparagus, both white and green varieties, contain vitamin K. This family of chemically related substances collectively allows your blood to clot normally, protects your bones from fracture and postmenopausal bone loss, helps prevent calcification of the arteries, and provides possible protection against liver and prostate cancer. Research continues to evaluate the possibilities of vitamin K’s role in protecting against oxidative damage, regulating the body’s inflammatory response, and how it supports the brain and nervous system.

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

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

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

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

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

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

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

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

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

What. A. Holiday. I have so much to share with all of you, and many food inspirations, but for now, recuperating from that major haul home and adjusting to time zones, I’ll give you this very quick and simple recipe that has welcomed me to Copenhagen.

If you can get your hands on fresh shiitake mushrooms, definitely use them. I was lucky enough to find these itty bitty organic ones at the market right next to the baby bok choy, so the dish invented itself.

One tip I will offer is: do not to wash the mushrooms! Mushrooms of any sort are like sponges, and rinsing will cause them to absorb water and taste extremely bland. Boo. If the mushrooms have dirt on them, simply brush them lightly with a kitchen towel or a mushroom brush. If you are using dried shiitake, soak them for at least 30 minutes until soft enough to slice.

If bok choy isn’t your thing, you can substitute any green here: Swiss chard, spinach, kale etc.

Looking forward to sharing my adventures with you in the next post! Much love and happy stir-frying.

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I got a very lovely surprise in my inbox when I arrived home – My New Roots has been selected as a finalist for Saveur’s Best Food Blogs 2013! The category I am in is “Special Diets” and I am honoured to be in the company of five other incredible nominees. But here is where I shamelessly ask you to vote for me. You can do that here. Voting closes next Friday, April 19. Thank you SO MUCH for your support.

Hello friends,

One thing I love about being in America are the amazing sandwiches you can get just about anywhere. On our California honeymoon I ate my fair share, and although Kauai seems rather far away from the mainland, there are health food stores selling amazing things between two slices of bread all over this island. Hoorah!

The other thing I love about America is the accessibility to foods like tempeh. Very hard to come by in Denmark, tempeh is a staple of my diet when I spend summers back home in Canada. Tempeh is a fermented soy “cake” that is super high in protein, phytonutrients, and minerals such as manganese, phosphorus, and copper. Although it may sound a little strange, I assure you that tempeh is delicious, and a fabulous food to supplement any diet whether you are vegetarian or not. I will also emphasize that I do not eat any non-fermented soy foods, such as tofu, but tempeh is high on my love list because it is highly digestible. If you have never tried tempeh before, this amazing sandwich would be a great way to give it a shot.

I should mention that this sandwich was a last-minute addition to my travel food picnic basket. It kept really well for a few hours until the combination of temptation and sheer airplane boredom took hold. The sandwich is incredibly delicious. Spicy, smoky, tangy, juicy and crunchy – it really has it all going on. The pesto is a wonderful thing to make and have on hand in the fridge to perk up other kinds of sandwiches, or pastas, eggs, grain salads or roasted veggies. And the tempeh can be saved for more than just a sandwich. Try it crumbled up in a salad, or even served on the side of a savory breakfast.

Hello friends,
While I am away on holiday over the next few weeks, I will continue to post recipes just not full articles. Enjoy!

I made it. My bean dip and everything else has officially passed through security on all three legs of my journey to Kauai. I am writing this 30,000 feet above the blue ocean, about two hours (out of the thirty eight!) from our final destination. I have never been so excited to get off a plane in. my. life.

As promised, here is the recipe for Mango Cashew Sunshine Bites that I made for my trip. When we left Denmark there was an impending snowstorm with no signs of spring whatsoever. My body was beginning to crave new flavours and my excitement for the tropics took hold. I wanted to pack in as many fresh and exotic tastes as I could, and these little beauties are the result. I absolutely love the tang of lime and mango combined with the warm, mellow vanilla vibes and crunchy coconut. The cashews lend a creaminess and the salt acts as the perfect balancer. I also added turmeric to the treats for a nutritional boost, but this is totally optional. Keep in mind that turmeric has a very mild flavour so you will not taste it at all. Plus, it really makes the golden colour pop!

Although these are raw and more of a warm-weather treat, they are still a great snack to have around all year. And because they use almost completely dried foods, you don’t need to wait for summer to make them.

The only tip I will offer for this recipe is choosing the right kind of dried mango. Most dried mango has been sweetened to high heaven and preserved with sulfites of some kind. Look for organic mango if possible, but always read the label – even organic dried mango can contain organic sugar.

I hope you all enjoy these as much as I have and that you don’t wait for a long trip to try them out!

Love and sunshine,
Sarah B.

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Hello friends!

I am excited to announce the next My New Roots class in Amsterdam. See the flyer for reservations and information. Hope you can join us!

Yes, I love traveling, but I am not a huge fan of the in-transit time. Hauling luggage around. Layovers. Crowded airports. Until I actually arrive at my destination, I have my blinders on and my head down in total survival mode. You’d think for someone that travels as much as I do I would be used to all the schlepping by now, but I don’t think I’ll ever be in love with the line up at customs. It’s just not happening.

One thing I have happily mastered in all of my travel experience is the business of food. Just because I am in survival mode doesn’t mean I am eating questionably edible, pre-packaged sandwiches from the vending machine. No way. When this foodie is on the road (or in the sky), she comes fully prepared from door to door!

I take great pleasure in preparing my food for trips, and although it takes a little planning, am I ever chuffed cracking open my Tupperware of thoughtfully made salad, crackers, dip, and dessert, while other passengers are munching on mystery meat. More often that not, I end up sharing my meal with my seatmates, as they always ask about what I have with me. This leads to many great conversations – sometimes new friends – and I bet I’ve convinced more than one person that raw chocolate is better than their mini candy bar.

I posted a picture of my in-flight meal on Instagram during my last trip to Lisbon and the response was surprising: you want to know what to eat on the go! I am very happy to share my easy-to-make recipes that travel well if it means you’ll avoid schwaggy snacks eaten out of desperation too.

Now, I know that the list seems really long, but keep in mind I’ll be in transit for over an entire day and a half! And I eat a lot. And the last time I checked there were no restrictions on how much food you can take on a plane, just what you take.

Here’s what I am bringing with me on the epic trek across planet Earth:

Rice and Beet Salad (recipe below)
Happy Crackers
sprouts
Roasted Garlic and White Bean Dip (recipe below)
carrot and cucumber sticks
dried fruit
banana and pears
Simple Gourmet Granola
Mango-Cashew Sunshine Bites (next post!)

Here is what I’ve learned about traveling with food.

1. Pack foods that don’t need to be refrigerated. This one is obvious. All of the above items are fine out of the fridge for at least 24 hours. Soft cheeses, meat, and melty things are not the best choices.

2. Pack foods that will maintain good texture. I chose to make this rice and beet salad because the veggies will maintain their freshness and crispness throughout my journey. I find that all plane food is pretty one-note when it comes to consistency: mushy! I like to crunch on my food, so packing carrot sticks, cucumber, bell peppers, apples, sprouts, rice cakes, and crispy granola are always a safe bet. If you are going to eat greens, stick to romaine. Spinach, butter lettuces, and mixed greens wilt and get soggy. Also, pack foods in a specific order in your containers. With the rice and beet salad, you’ll notice that the rice and beets are on the bottom, while the romaine and cilantro are on top. Mix them all together just before eating and they will maintain their crispness for sure.

3. Pack foods that are easy to eat. I find sandwiches do not always fit in this category. If you do make a sandwich, keep the fillings small and non-liquid-y so that they are not oozing all over you when you take a bite. Sometimes I like to take a wrap with me because I can roll it up in a piece of parchment, which prevents dripping. Oranges and grapefruits are a bad call because they often require a hand washing. Also, don’t take foods that require knives as you can’t bring anything sharp in your carry-on, and you may have to wait for the food cart to come around before you can get your hands on utensils.

4. Be considerate. No one wants to sit beside Mrs. Garlic n’ Onions. Smelly cheeses, curry, and cooked cruciferous vegetables can stink up an entire plane with the flip of a Tupperware lid. The bean dip I made uses roasted garlic, which is far mellower and less offensive than raw garlic. The beet salad is rather inoffensive as well – the main smell is mustard, but it’s very mild. If you know that you’re about to drop a stinky food bomb, be thoughtful and eat when everyone else is so at least your smells are covered up by everyone else’s meal.

5. Avoid liquids. This is a no-brainer these days, but if you are going to take any kind of dip through security, make sure it can be turned upside down and not budge – think mashed potato consistency. It also really depends on who your security team is and what city you are in. Sometimes I get my hummus through one airport but I’ll be forced to toss it at the next one. It helps if the dip is not in a container with a weight or volume measure on the side and if it’s accompanied with veggie sticks, as pictured. If all else fails, playing dumb, smiling ever-so-sweetly and begging are seriously effective tactics. Remember, this is survival.

The following two recipes are very simple yet have been thoughtfully created for traveling.

The Rice and Beet Salad supplies you with whole grains for fiber, beets for cleansing your liver if you do choose to have a mini bottle o’ wine with your meal, walnuts for omega-3, cilantro for pulling heavy metals out of your blood, and romaine lettuce for vitamin C to ward off the flu from the dude sitting next to you. This salad has a high water content to keep you hydrated, and feeling like a human being when you land, instead of a zombie. The  Roasted Garlic White Bean and Tarragon Dip is flavourful, high in protein and fiber. The roasted garlic won’t be as offensive as raw garlic like in regular hummus. It is also much thicker than regular hummus so that you can get it through security!

Prepare the salad and bean dip well in advance of leaving for your trip – the day before is ideal. You need to make sure all the ingredients are cool before you make both dishes, so that they will keep for many hours outside of the fridge. If they are warm when you leave, they may spoil en route.

Help with Jetlag
Jetlag is a serious bummer. When you finally get to where you are going and all you want to do is sleep is incredibly frustrating.

The secret to combating this very common affliction is staying hydrated and avoiding those things that cause dehydration. I’ll share with you my own little tips that get me through every time. In fact, I rarely suffer from jetlag at all.

1. Drink tons of water. The circulated air on planes is incredibly dehydrating. Drink as much as you can the day you are traveling before you get to the airport. Take a bottle with you on the plane and have the flight attendants refill it often, or ask if you can have their 2-liter bottle for long-haul flights. They usually give me one, as they find coming to my seat every hour to fill my bottle annoying.
For every hour you are flying, drink at least 500ml / 17oz. of water (I aim for double this). This sounds like a lot, but it helps more than anything else. Yes, you may have to pee a lot, but it’s good to get out of your seat anyway.

2. No alcohol, coffee or tea. Yea, yea, I’m a big party pooper, but I say this in your best interest. Alcohol and caffeine are also dehydrating, which will exacerbate any feelings of jetlag you may have. Save the celebrations for when you actually get to your destination instead of suffering through a jetlag fueled hangover. The worst!

3. Limit or avoid the plane food. Meals on planes are heavily salted and/or sugared
because food tastes blander at high altitudes. To dilute both salt and sugar, your cells excrete water and send a thirst message to your brain saying they need more fluids. Wine does not help the situation. Nor does a cold beer, an iced tea, or coffee. Drink water on the plane only, and stick to high water content fruits and veggies. If you are going to be eating on the plane, order a vegetarian non-diary meal in advance – it’s your best bet!

Preparation for Coming Home
As a final detail, if you can plan ahead to your home coming, it will make the end of your trip a lot more pleasant. For my last meal at home I make a large pot of soup or stew and cook extra to freeze so that when I arrive back I have a meal waiting for me to heat and eat. It seems like a small thing, but when I get off the plane tired and needing a hot, nourishing meal, I know that there is one waiting for me when I get home without any fuss.

I hope that these recipes and lists of travel tips will help you on your next trip. Bon voyage! And I’ll see you when I am back from paradise…Peace out winter!