Parsnip Fries

Parsnip Fries

2 pounds of parsnips (about 2-3 large roots)
2 Tbsp coconut oil, melted
salt and pepper to taste

Preheat oven to 425 degrees.
Peel the parsnips and trim the ends. Cut in half lengthwise, then slice into sticks – about 1/2 inch thick. Spread out onto a large baking pan and toss with oil, salt and pepper. Bake for 30-35 minutes or until golden brown, tossing parsnips once or twice during baking to ensure even cooking.

Serves 2.

Green Mango Dessert Smoothie


Green Mango Dessert Smoothie

Is it a smoothie or is it a dessert? The Vega Sport Protein Powder with its 20 grams of protein, high quality ingredients, and a smooth viscosity pretty much rocks in this recipe, but another vanilla hemp or rice protein will work too. You can increase protein powder to two servings and add a little extra water for a more traditional smoothie result and less of a dessert.

2 heaping cups frozen mango chunks
1/2 cup hemp milk
1/2 cup water
1 scoop vanilla flavored Vega Sport Protein Powder
touch of white stevia, to taste (optional)
2 Tbsp shredded coconut (optional)

Blend mangos, hemp milk, water, and protein powder together in a blender until completely smooth. If desired, boost sweetness with a touch of stevia, to taste, and blend again. Serve in a bowl and top with shredded coconut. Serves 2.

Healthy benefits: High protein, low sugar, gluten-free, fiber, chlorophyll

Lemon Coconut Breakfast Bars


Lemon Coconut Breakfast Bars

Not too sweet, these one-layer moist lemon bars are an excellent grab-and-go energy snack at any time of the day.

1½ Tbsp chia seeds
3 Tbsp fresh lemon juice
1 cup oat flour
½ tsp baking powder
pinch sea salt
¾ cup + 2 Tbsp shredded dried coconut, divided
2 Tbsp lemon zest
2 Tbsp coconut oil, melted
2 Tbsp applesauce
¼ cup maple syrup or agave nectar
½ cup packed soft medjool or honey dates, pitted (about 8-9)

Preheat the oven to 300 degrees. Grease a 8×8” baking pan.

In a small bowl, combine the lemon juice and chia seeds. Set aside for 20 minutes.

Meanwhile, in a medium bowl mix together the oat flour, baking powder, salt, and ¾ cup coconut flakes. Sprinkle in the lemon zest and mix again until distributed.

In a separate bowl, combine the coconut oil, apple sauce, and agave nectar. Mix in the soaked chia seeds. Chop the pitted medjool dates finely, and mix in with the other wet ingredients.

Pour the wet ingredients into the dry, and stir until blended. Spread the mixture into the prepared baking pan, and use a spatula to flatten out the surface. Sprinkle remaining 2 Tbsp coconut on top, patting them down lightly into the mixture.
Bake for 25-28 minutes, until edges begin to turn golden brown. Cut while warm into squares. Makes 16 2”x2” squares.

Candy Cane White Hot Chocolate

Candy Cane White Hot Chocolate

An instant new holiday tradition! If store-bought hemp milk is used as opposed to homemade, I recommend Living Harvest brand – it has a white, smooth viscosity that is ideal for this recipe. Rice milk works as well, but consider leaving out some of the water as rice milk it is naturally a thinner type of milk.

¼ cup water
1 cup unflavored hemp milk
1½ Tbsp shaved cacao butter
1½ tsp agave nectar, or to taste (stevia also makes a good substitute)
3-4 drops mint extract
¼ tsp vanilla extract

In a small saucepan, heat all the ingredients over low for about 5 minutes (cacao butter should be entirely melted at the surface). Transport to a blender and blend for 30 seconds to emulsify cacao butter into the beverage. Or, keep liquid in pan and use a hand-held blender to whisk directly in the saucepan. Serves one.

Natural benefits: low sugar, omega fats

Sweet Seed Candies

Sweet Seed Candies

Similar to the traditional Greek sesame candy “Pasteli,” which is made with honey and sesame seeds, these superfood candies take advantage of yacon syrup’s more complex flavor and healthy benefits. Crunchy and chewy at the same time, these all-natural candies are addictingly delicious. If you cannot find pre-roasted/toasted sesame seeds, use raw ones — just pop them in the oven for 5 minutes at 350 degrees ahead of time.


½ cup  yacon syrup
¼ cup hemp seeds
½ cup toasted sesame seeds

Oil a baking tray.

Over medium-low heat, warm the yacon syrup for a minute until it gets bubbly. Reduce the heat to low, add the seeds, and simmer for 3-4 minutes longer, stirring constantly.

Spread the mixture onto the pre-oiled tray into about a ¼ inch layer. Let cool completely (about 15-20 minutes). Use kitchen scissors to cut into squares or desired shape. Makes about 2 dozen candies.

healthy benefits: gluten-free, calcium, protein, essential fatty acids, low(er) sugar, prebiotics (healthy digestion)

© 2009

Puree of Turnip Soup

Puree of Turnip Soup

A comforting holistic soup made from the delicious yet often forgotten turnip.

2 Tbsp coconut oil
1 medium yellow onion, chopped
2 large cloves garlic, minced
3-4 turnips (about 1 pound), chopped into 1” pieces
1 medium sweet potato (about ½ pound), peeled and chopped into 1” pieces
2½ cup vegetable broth
1 cup unsweetened almond milk
¼ teaspoon salt, or to taste
½ teaspoon black pepper

Heat a large saucepan over medium heat. Melt the coconut oil, and add the onions and garlic. Sauté for 3-5 minutes or until onions begin to turn translucent.

Add the turnips and the sweet potato and sauté for 2 minutes longer. Pour in the vegetable broth and almond milk. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until turnips and potatoes are tender.

Transfer soup contents to a blender, and puree until completely smooth (blend in a couple small batches, if necessary). Pour soup back into pot and reduce at a low simmer for 5 minutes longer. Add salt to taste and black pepper.

Sign up for Julie's Superfood Newsletter

* = required field

Stay Connected

Follow Julie Morris TwitterFollow me on Twitter

Follow Me on Pinterest

Bookmark and Share

Shop my pantry!

Featuring Recent Posts Wordpress Widget development by YD