She’s also a mom of two, and from the looks of things, her kidlets are sprouting into little superheroes of their own. In fact, her five year old son, Bryce (see picture above), has taken a particular interest in his nutrition. After babbling about “antioxidants” since he was a toddler, Bryce has recently crowned himself with the honorable title of “The Grand Chia Master.” (I believe this position of power is a “forever” kind of deal, in case you were wondering.) GC Master looks forward to the event of making homemade superfood smoothies (aka a “science experiment”), adding in colorful powders, vivid fruits, leafy greens, and chia seeds (of course!) before creating the most awesomely delicious kid-friendly sludge.

Did I mention he’s five?

Kids may be picky, but it’s not the nutrients in food they’re picky about; many times it’s the way nutritious food is offered in the first place. When presented with tasty healthy options — and given the opportunity to make their own choices — the beneficial foods children gravitate toward is often genuinely inspiring.

A while back, I read about a fascinating study done on sugary cereal. The goal was to test how much sugar made a child happy enough to eat his or her breakfast. In the study, two separate groups of young children were allowed to help themselves to cereal, fruit, sugar packets, milk and juice for breakfast. The only difference between the two groups was that while one group was offered sugary cereal like Fruit Loops and Frosted Flakes, the other group was given low-sugar cereal like Rice Krispies. The children were instructed to simply prepare breakfast for themselves.

Although both groups ate almost the same amount of calories, the calories derived from sugar in the sugar-cereal group were almost double compared to the low sugar cereal group — even though many children in the low-sugar group added sugar packets to their bowl. Additionally, “more than half of kids given low-sugar options added fruit to their bowls, versus 8 percent of those eating sugary cereal.” Can you imagine the results if they included a third group, with a make-your-own smoothie option?

Children eat profoundly instinctively — very much on a “want” basis — and although taste (and presentation) is a defining factor too, sometimes it’s just about presenting a child with a choice (such as the choice to include sugar in cereal as opposed to a pre-sweetened variety). Including abundant nutrient-dense superfoods like yum-worthy seeds, berries, and even hidden greens, can be excellent ways to keep children happy, stocked with healthy nutrition, and inevitably too full/satisfied to crave refined or sugary foods. This method is known as the “crowding out” theory.

In fact, the crowding out theory works with adults too. Which, if I’m not mistaken, means the Grand Chia Master indeed has a lesson to share with us all.

Bryce’s Grand Chia Master Superfood Smoothie Recipe

frozen mango chunks, to taste

frozen mixed berries, to taste

1 frozen acai smoothie pack

1 banana

18 drops Chloroxygen (liquid chlorophyll drops)

2 tablespoons chia seeds

2 tablespoons ground flax powder

2 tablespoons hemp seeds

2 tablespoons cacao nibs

2 cups arugula

1 scoop Macro Greens powder

2 cups coconut water

Blend until awesome, and serve.

YAY!!!!!!!!!

That’s all, just yay. (Actually there was a little dance that went along with the yay, but luckily it doesn’t translate through writing).

I have good (great!) news and some mildly-bad-but-not-really-so-bad news.

Good news: I am unbelievably proud and thrilled to announce that my first book, Superfood Cuisine: Cooking with Nature’s Most Amazing Foods is now available. I just got my first small shipment of books today and holy WOW, what a feeling that is. Good news indeed. YAY.

Mildly-bad-but-not-really-so-bad news: Due to the amazing response from the pre-orders (thank you!), this first shipment is already (!) SOLD OUT. The next book shipment will get in next week (it will be much larger). If you already had your order in prior to today, it will ship out asap. If you haven’t ordered a signed copy from here on my site yet but do it now, it will be shipped next week. Amazon orders (that have been already been placed, or that you place now) will ship to the Amazon warehouse next week, where they will then go out to all of you who ordered (thank you again!). And even more thanks, overall, for your patience, for your support, for your readership, and for your interest in cooking with superfoods! ENJOY!

-Signed copies will be available for a limited time on this website through the link on the right.
-Feel free to be in touch with any questions about ordering: info[at]juliemorris[dot]net
-Watch the Superfood Cuisine book trailer

Coming super soon…

Superfood Cuisine: Cooking With Nature’s Most Amazing Foods

I’m so, so excited to share the news with you that I have a cookbook coming out. (!!!) This has been such a fun, rewarding project to work on. In case you’re wondering, the book cover above features a shot of one of my favorite recipes: a silky-smooth Carrot & Yacon Root Soup, topped with plumped goji berries and microgreens (insanely good, fantastically easy, and majorly glow-inducing).

I’m sure you’re aware of the exciting culinary revolution that’s taking place – the beneficial mantra of natural, organic, whole foods and plant-based diets is hotter than ever before! And now, superfoods are coming to the forefront as a fabulous (healthy!) way to even further fast-track our energy levels and longevity. This book explains the philosophy behind a superfood-strong lifestyle, and demystifies how to use them through delicious new dishes.

Superfood Cuisine includes:

- Over 100 plant-based, superfood recipes
- Full-color photography
- A guide to over 30 top superfoods and healthy pantry staples
- A convenient “pantry list” of what you need and where to find these special foods
- Natural cooking techniques and product sources

The book will be available late spring of this year (launch date and ordering details announced soon)! In the meantime, please join me at Superfood Cuisine on facebook for the latest updates, inside information, and bonus material. I’d love to see you there, and I cannot WAIT to share this special book with you!

From time to time, I get this NEED to bake. It’s like a primal urge – and there’s really no stopping me. Deep down, there’s just something so satisfying about mushing things around in a bowl, putting them in an oven, then magically pulling out a tray of fragrant warm delicious comfort in less than an hour. Especially with the cool turn of fall nipping at our heels, I’ve got to admit: I’m looking at you, oven.

One thing I’m not so into, however, is comprising excellent energy, health, and the fit of my favorite jeans simply for the sake of being compliant to my flavor-fueled urges. So I cheat. I use a medley of tricks and sneaky substitutions to make my baked recipes something that are… dare I say… beneficial. One of my favorite baking facelifts is to replace eggs with “superseeds” like flax or chia, which are full of omega fats, fiber, protein and minerals. I swear: your muffins don’t know the difference.

The egg replacement formula:

2 Eggs = 1/3 cup water + 2 Tbsp ground flax seed powder or chia seed powder
Simply combine the water and the seeds, and wait for 15 minutes to form a thick gel.

Wanna see how it works? I made this little video with Navitas Naturals, my superfood company crush, who offers an organic sprouted flaxseed powder and sprouted chia seed powder.  Of course, using a coffee grinder to mill whole flaxseed or chia into a fine powder will work just as well.

Barbecues are always a hot thing to do, but with the increasing amounts of celebration surrounding a vegetarian diet, the grill game’s a-changin’. Whether you’re a proud member of the plant-based parade or just have some veg-inclined people on the guest list, chances are your veggie burger skills will be tested at some point during the warm season.

The good news is the rules are few in the “science” of making veggie patties. Pick delicious ingredients, mash ‘em up, form into patties, and throw on the grill (or skillet). The best part? Veggie patties are profoundly forgiving when it comes to perfecting a recipe. Sneak a taste before cooking and if you’re not quite in love, just mash more goodness into the mixture to cover any mistakes. While we’re at it, here’s some pointers to help make your whole food-minded mission a success, and help you build a better veggie burger.

How to construct a winning veggie patty:

The base: Choose protein-rich or savory whole foods to provide the main “meat” of the burger. Different types of beans, seeds, nuts, tofu, and mushrooms work well. Grains and pseudograins like rice or quinoa may also be added, but if you’re eventually putting burger inside a bun, don’t turn your burger into a “second bun” by packing it too heavily with grains.

The chew: Sneak a few extra minced veggies into the mix and add extra textural interest, flavor, and sneaky nutrition. Onions, carrots, celery, corn, peas, and even sun-dried tomatoes can all add tasty complexity.

The seasoning: Any from-scratch burger wouldn’t dare be complete without some seasoning and spice. Try a combination of fresh herbs, like oregano, parsley, and thyme, and don’t be afraid of raiding the spice cabinet too for some grill-worthy spices like cumin or chili powder. A little sea salt is usually friendly too.

The binder: All your choices may taste great, but they won’t be doing anyone good if they’re sitting in broken pieces on the bottom of the grill. A binder is the all important ingredient that sticks all your choice yumminess together. Two favorites in this category: flax seeds and chia seeds (ground up is preferred). Also useful are algae and seaweed — like kelp or Irish moss — which are mineral-rich natural foods whose high concentration of mucilage takes the place of less desirable ingredients like corn starch.

Here’s one of my go-to burger recipes that seems to always meet with approval and cheers:

Chia Bean Burgers

These patties can also be pre-cooked, then gently warmed as needed.

INGREDIENTS:
15 oz cooked black beans (unsalted)
1¼ cup cooked brown rice
4 oz extra firm tofu, minced or crumbled fine
¼ cup Navitas Naturals Sprouted Chia Powder (or ground chia seeds)
¼ cup nutritional yeast
1½ tsp fresh oregano, minced (or ½ tsp dried)
1 tsp palm sugar
1 stalk celery, minced
1 carrot, minced
½ cup minced yellow onion
3 Tbsp organic soy sauce or Nama Shoyu

DIRECTIONS:
With a potato masher or the back of a fork, mash the black beans in a large bowl into a chunky puree. Mix in the remaining ingredients, one at a time. (Alternately, pulse ingredients together in a food processor). Form into 8-10 patties and refrigerate for about an hour.

Patties may be brushed with oil (coconut oil works well) and placed on a grill, or place into a well greased frying pan and cooked over low heat for several minutes on each side. Makes 8-10.

Variation: Soak 2 Tbsp dried wakame flakes for 20 minutes. Drain and mash into the mixture before cooking. Wakame adds an extra strong punch of trace minerals and a light savory flavor.

Oh, and my Portobello Burger Patty is another drool-worthy favorite – and can even be made using a dehydrator. Whoa!

My mission is to share the delicious enjoyment of nutritious natural food and an eco-friendly lifestyle with everyone I can, so yup – the book’s totally free (it’s a great introduction to this fantastic lifestyle!). Head over to the right side of my blog page to the sign up box and get access to your instant download of:

A Day of Superfoods: 5 easy natural recipes for feeling fabulous, morning to night.

When you sign up, you’ll learn how to make a whole day’s worth of amazingly delicious and energy-packed food, including:

• breakfast: strawberry banana hempseed parfait
• lunch: mediterranean collard wraps
• dinner part I: simple spring salad with creamy house dressing
• dinner part II: fiesta pizza
• dessert: dark chocolate orange truffles

YUM, right? And these aren’t just any regular recipes, by the way. From an in-the-know superfood ingredient list, to mouth-watering photos, to easy to follow instructions, these recipes are designed to make a healthy energy-filled lifestyle delicious, fun, and accessible. I’ve written each recipe so that everyone – not just professional chefs or health gurus – can make flavorful natural food, and appreciate the benefits of healthy food immediately.

When you sign up, you’ll also become part of my special email group – which is awesome because you’ll get my friendly natural foodie newsletter that includes recipes, tips and news on how to eat excellently for both ourselves and the world around us. (And in no way do I share your email with anyone – I loathe when people do that!)

I seriously can’t wait for you to try the recipes, and would love to hear what you think too. If you like the message, then be a good buddy and pass this offer onto your friends, family, or anyone you think can benefit from a natural energy-filled lifestyle, so they can get a copy of the book for themselves.
Sign on up!