Sides by Julie Morris
Parsnip Fries
Ingredients:
2 pounds of parsnips (about 2-3 large roots)
2 Tbsp coconut oil, melted
salt and pepper to taste
Directions:
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.
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.
Ingredients:
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)
Directions:
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.
Good Seed Crackers
The good seeds: Chia, Hemp & Flax combine in this recipe to form these absolutely delicious crackers — turning a simple snack into a nutritious feast.
NOTE: In regards to the Navitas Naturuals Sprouted Omega Powder, this is a product I enjoy and use often – not just in smoothies as it is intended, but in recipes for healthy breads, crackers, and baked goods. Made from sprouted chia, sprouted flax, and sprouted brown rice, the sprouted Omega Powder does not add a tremendous amount of flavor per se, but is nutritionally a great source of natural and plant-based essential fatty acids and fiber. Essential fatty acids (Omega 3,6, and 9) have a wide range of health benefits, including supporting a strong cardiovascular system and enhancing the immune system. Additionally, sprouting these seeds greatly enhances their nutritional profile and bioavailability of vitamins, minerals, protein, beneficial enzymes, and amino acids. You can purchase it in health food stores or via the Navitas link on the right side of the page. Alternately, you can also use ground flax seed powder in its place.
You’ll need to use a dehydrator for this recipe, as the omega oils are rather “sensitive” and don’t like high heat. If you don’t have one, you may also use your oven, setting it on the lowest temperature it will go, and then spreading the cracker dough on wax paper on top of a cookie sheet. Leave the oven door slightly ajar to keep the temperature low, and “bake” until crisp (will take several hours, depending on oven temperature).
INGREDIENTS:
¼ cup chia seeds
2 Tbsp flax seeds
1/3 cup + 1 Tbsp Navitas Naturals Sprouted Omega Powder (or use ground flax powder)
1 cup water
2/3 cup hemp seeds
2 Tbsp coconut oil
¾ tsp sea salt
¼ tsp black pepper
½ tsp garlic powder
DIRECTIONS:
Soak: Place chia, flax and sprouted omega powder in a bowl and stir in water. Allow to stand for 10 minutes to allow seeds to soak up water.
Combine: Add in hemp seeds, coconut oil, salt, pepper and garlic powder.
Dry: Spread the mixture into a thin layer on a nonstick dehydrator sheet. With a knife, score spread into squares for easy separation when dry. Dehydrate at 115 degrees for 12-20 hours or until crispy, flipping once for uniform dehydration.
Store in an airtight container. Makes about 2½ dozen crackers.
Healthy benefits: fiber, Essential Fatty Acids (EFAs), vitamin E, complete protein
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Creamy Hemp Hummus
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This creamy dip goes especially well with crackers and raw vegetables, or used as a spread in sandwiches and wraps. The addition of hemp seeds provides a superb load of protein, essential fatty acids, iron, and chlorophyll.
INGREDIENTS:
1½ cups garbanzo beans (freshly sprouted or canned)
2 Tbsp tahini (sesame seed paste)
4 Tbsp hemp seeds
1 Tbsp hemp or flax oil
1 tsp garlic powder
1/3 cup lemon juice
½ tsp sea salt
DIRECTIONS:
Blend: In a food processer, blend until smooth and creamy. Transfer to a bowl and serve. Will keep for 1 week.
Makes 2 cups
©2008 www.juliemorris.net
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