Minerals are essential. They may only comprise 4% of our body weight, but they are necessary elements for all the functions in the body, in one way or another. I’ve heard medical practitioners claim that every single disease we experience can be linked back to a mineral or vitamin deficiency – that’s pretty powerful! That’s why minerals are one of the core components that we look for when determining the nutrient density of a food.

In the process of doing research for Superfood Cuisine, I came across reference after reference that sited vast mineral depletion in farm soil (a concept that I delve into more detail in the book … and also a large reason why I’m such a strong proponent of the superfood philosophy in the first place). Each study I read summarized the same thing: our produce has only a fraction of the minerals it once had. This concept is easy to understand once you look at modern farming practices, but it’s also one of those nebulous ideas that is hard to make tangible, unless you’re a scientist. That is, for me at least, until just a couple days ago.

No, I didn’t become a scientist, but this week I did have the pleasure of visiting a nearby biodynamic farm (if you’re not familiar with the practices of biodynamic farming, you can read more about them here). Biodynamic farming is pretty admirable, for although it takes some extra work, a give-take natural relationship with the soil and the environment is of the highest importance in this form of agriculture. As for the resulting biodynamic produce, my experience was that at first sight, it was clearly different. Colors seemed more vibrant. The leaves felt physically stronger. Most of the vegetables were a little smaller than store-bought, but this is usually just a sign of less empty-calorie fiber/mass (in other words, smaller/younger healthy produce is often a sign of greater nutrient density). I was astounded by the variety and abundance of edibles, coming from about just ten acres – truly incredible. But the biggest shock of all came from the greens.

“Here – have a bite of this kale,” the farm owner said to me, handing me a leaf. It’s safe to say I’ve had my fair share of kale in my life, but one bite of this kale and I knew something was different. My eyes got big as I experienced the flavor. “It’s… salty,” I said. The owner nodded as he helped himself to another leaf. He chewed slowly, and replied, simply, “Minerals.” Minerals. The salt I was tasting was minerals! Of course!

Sweat is salty because of minerals. Blood is salty because of minerals. And I was tasting kale that tasted salty because this kale was an example of what kale should taste like (and likely, what produce did taste like before we muckied up the soil environment … which is reversible to some degree, so don’t get too sad.) Ever had a salt craving? That’s your body’s red flag that it’s yearning for more minerals. Sodium chloride being one mineral of course, but also potassium, calcium, magnesium, iron, trace minerals, etc. Although adding salt undoubtedly brings out the flavor in food and makes it more delicious, it’s the salt = minerals idea that also is one of the key reasons why we instinctively love the taste of salt so much. It’s an interesting idea to think that the foods we add the most salt to, often are the ones with the least amount of minerals.

My favorite dish that I made out of this special produce was also the simplest -  a delicious lightly cooked greens dish. So basic, and yet so beautiful in flavor! I could serve this dish to Wolfgang Puck and he’d ask me what my secret was. My answer? Minerals. Of course.

Simple Steamed Greens with Roasted Garlic & Hemp Seeds

Depending on the size of the produce you are using, you may want to adjust the oil/vinegar quantities accordingly. You can roast the garlic ahead of time — it’s so delicious to have on hand, I like to make several extras at a time to enjoy for future endeavors.

INGREDIENTS:

1 whole head garlic

1/2 teaspoon coconut oil

1 large bunch kale, stems discarded and leaves chopped into large pieces

1 small bunch baby beet greens, soaked in ice water for 10 minutes to remove any grit, and chopped into strips

2 tablespoons hemp oil

1 tablespoon ume plum vinegar

2 tablespoons hemp seeds

a little unsalted vegetable broth or water, if needed

DIRECTIONS

First, roast the garlic. Preheat the oven to 375 degrees F. Chop of the head (point) of the garlic – about 1/4-inch down to expose the top of the cloves. Place on a piece of aluminum foil, and spread the coconut oil on the top. Wrap up loosely with the foil, place on a small pan, and roast for 30-35 minutes, or until garlic is soft inside. Remove from the oven and let cool. Squeeze the roasted garlic out of its husks onto a small plate (discard the husks). With a small immersion blender or small food processor, blend the hemp oil, ume vinegar and roasted garlic together. If you need a little liquid to blend properly, add a bit of broth or water — a couple spoonfuls at a time — to get a smooth and creamy consistency.

Steam the kale lightly, until it turns bright green (about 5-7 minutes) – do not overcook. When the kale is ready, transfer to a bowl, and toss with the fresh beet greens immediately. Mix in the blended garlic mixture to taste, and sprinkle with hemp seeds.

Serves 2-4

Here’s a list of some biodynamic farms across the US. They’re worth seeking out.

It’s high-time we feature a delicious recipe from Superfood Cuisine here, don’t you agree? Doing so, on my end at least, has not been a particularly easy process. Indeed, like picking a favorite child, I’ve been utterly at loss while deciding which of the 100+ superfood recipes to share. Seriously! I love them all (obviously), and each is worthy of the extremely fancy spotlight of a blog post. Which oh which recipe to choose?

Attempting to summon my recipe decision-making mojo earlier today, I took a walk outside. Ironically, it was there I found my answer staring me in the face, right inside my little herb garden. If you have a garden or have visited the produce section at the market lately, you’re likely aware that this time of year has a way of making some herbs, like basil, a little, well, “overly ambitious.” My homegrown basil is certainly no different, and though I love its flavor, I couldn’t help but pass a little judgment upon the plant today as I observed it unabashedly hogging up almost the entire pot it’s supposed to share with other green savories. Calm down there, basil; clearly it’s time we put you to use. And by “use,” I of course mean it’s an ideal time to make my “Secret Pesto” recipe from the cookbook.

I call this recipe a secret not because I’m not going to tell you how to make it (I’ve never understood recipe secrets – I mean, it’s FOOD, not the blueprints to a rocketship). Rather, this pesto is “secret” because it includes a profoundly nutrient-rich superfood within the sauce that you would NEVER guess was there: wheatgrass. Wheatgrass? You bet I’m serious. While most people easily embrace “everyday” superfoods like spinach or quinoa, if you have family or friends who are skeptical of including more niche superfoods like wheatgrass, this is the perfect way to show them just how easy it is to boost a meal’s nutrition with superfoods without compromising flavor. I like to sneak in the “secret,” serve this awesome meal up, and then share the extra good news after the bowls have been licked clean.

Like all the recipes in Superfood Cuisine, the food is designed not only to be aesthetically attractive and full of fabulous flavor, but also packed with health-giving purpose. From this recipe, here are just a few of the things you can look forward to…per each fabulous serving:

• 8 grams of protein from grain-like quinoa
• 5 grams protein + iron and minerals from hemp seeds
• Anti-inflammatory Omega 3 fats from EFA Oil
• Around 50% RDA Vitamin A from basil and spinach leaves
• Over 70 vitamins & minerals from wheatgrass powder

Amazing, yeah? I think so too. Some secrets are too good not to share.

Quinoa with Secret Pesto & Sun-Dried Tomatoes

Makes 4-6 hearty servings

INGREDIENTS:

1/2 cup (packed) sun-dried tomatoes
2 cups (packed) chopped fresh basil
1/2 cup hemp seeds
1/3 cup EFA oil
1/3 cup olive oil
1 teaspoon freeze-dried wheatgrass powder
1 teaspoon nutritional yeast
3/4 teaspoon sea salt
1 tablespoon minced garlic
4 cups cooked quinoa
2 cups (packed) baby spinach, cut into chiffonade (aka extra thin)

DIRECTIONS:

Soak the sun-dried tomatoes in some hot water for 30 minutes or until soft. Slice thinly.

Use a food processor to blend the basil, hemp seeds, both oils, wheatgrass powder, nutritional yeast, sea salt and garlic into a pesto sauce. In a large bowl, toss some of the pesto (use as much as desired) with the quinoa, sun-dried tomatoes and spinach. Serve cold or gently heat.

- Recipe and photo from Superfood Cuisine: Cooking with Nature’s Most Amazing Foods

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

Life is too short for blandness and blahness (which is, indeed, a philosophy I live by for food and beyond). But flavor aside, a food’s function is also a top priority … what benefits can it offer? It’s always my mantra to marry the taste/function combo in any recipe I make.

Currently, with the warmer weather getting started, I’m SO ready to rev up my running schedule, which has been on a lighter “maintenance” mode while I was finishing up my new book. I have all the running motivation I need: a new pair of *amazing* athletic crop pants (I may never take them off), the nag of a new yellow bikini (no polka dots, sorry), and a brand new post-workout smoothie recipe that’s 100% bland/blah-free while FULL of function.

Post-workout nutrition is of premium importance: not just because you’re hungry after being active, but because any kind of activity essentially breaks down the body, so that it can rebuild itself even stronger. It makes sense that if we eat properly after a workout, we’re giving the body the tools it needs to construct the strongest and healthiest machine possible. While a slice of pizza may not make this “eat properly” cut, a delicious superfood smoothie certainly does. Hydrating, filling, and easily assimilated, these smoothies are among the most efficient ways to stockpile nutrients after a workout – be it a bike ride, a hike, a yoga session, or in my case, a run. I’ll admit, I often rely upon a “lazy” smoothie, using premade formulas like Vega Sport which provides everything I need in one trustworthy fell swoop. But sometimes I like to make my own blends too, as I enjoy being conscious of each and every good ingredient I’m putting into my body.

So while sharing my newest post-workout superfood smoothie recipe below, in addition to the “how” of the recipe, I also wanted to shed some light on the “why” – aka the function. There’s no scientific proof that being keyed into the nutrition of food actually makes it any more beneficial, but I like to think that self-satisfaction is a virtuous nutrient in its own right.

Strawberry-Banana Post-Workout Smoothie

This smoothie refuels the body with over 20 grams of protein, immune-boosting vitamins, lubricating healthy fats, and stress-reducing superfoods.

INGREDIENTS:

1 Tbsp hemp protein powder (A concentrated and easily-digestible protein – essential for building/repairing muscle tissue.)
2 Tbsp hemp seeds (Packed with essential fatty acids – lubricates joints and decreases inflammation; another protein source as well.)
2 Tbsp cashews (Full  of minerals like copper and magnesium – supports collagen production and muscle relaxation.)
1 tsp maca powder (A potent adaptogenic herb – supports the adrenal glands [which get heavily taxed during exercise], responsible for regulating stress and hormones.)
1 banana (Easily digestible carbohydrates – needed for re-energizing.)
2 cups frozen strawberries (Concentrated source of antioxidants and vitamin C – essential for supporting the immune system.)
1½ cups coconut water or regular water (To rehydrate and replace electrolytes.)
stevia, to taste (To sweeten without adding unnecessary post-workout refined sugar.)

DIRECTIONS:

Use a blender to mix all the ingredients together (except for the stevia) until smooth. Stir in stevia to taste to adjust sweetness, if desired. Serves one-ish.

Note: Length of activity, exertion level, and body size will dictate the amount of smoothie/calories/nutrients needed after a workout; this smoothie is intended as a guideline.

via HempHistoryWeek.com

Personally, I don’t need a “national chocolate day” to find an excuse to celebrate my love for the sweet stuff; nor do I need an “earth day” to remind me that I should turn off the lights when leaving a room. But Hemp History Week – which is this week – is different. Here’s why…

At one time, not so terribly long ago, hemp was essential to the very fabric of our society. Literally. With over 25,000 uses, the tremendous versatility of industrial hemp includes the production of cloth, paper, building materials and fuel; as well as a plethora of food items made from the hemp seeds themselves. Hemp was so fundamentally useful that in the 1700′s, it was a mandatory, subsidized crop in some of the first American colonies before the United States was even a country. In 1942, the US government issued a short film, Hemp For Victory, to encourage farmers to grow more hemp during World War II to stimulate the economy (hemp is a very profitable crop).

George Washington grew hemp, the American Constitution was first drafted on hemp, and the first Ford prototype ran on hemp fuel, and the amazing list of hemp history goes on.

Today however, hemp is illegal, by federal law, to grow in the United States. We can buy it, but we can’t grow it. Due to a series of strategic moves by competing industries, hemp was marketed and eventually classified as a restricted drug (hemp is not the same thing as marijuana and will not show up on a drug test). I’ll leave the conspiracies around this unfortunate de-legalization at the door, and focus on what’s really important: getting this crop back.

Canada (where the US gets most of its hemp from) grows hemp. Much of Europe grows hemp. In fact, countries all around the world grow this cash crop for food and resources. Except … the US. As a result, Americans have to pay more for imported hemp products, while instead expending homeland agricultural resources on B-rate crops like corn, canola, wheat, and soy.

From a food standpoint, hemp is a real-deal superfood with exceptional benefits. It’s an excellent source of easily digested complete protein, and also one of the richest vegetable sources of the Omega 3 & 6 Essential Fatty Acids (in an ideal ratio to support human health). Hemp seed is also a plentiful source of fiber, as well as vitamins and minerals such as magnesium, iron, zinc, and potassium. Unlike many other nuts and seeds, the hemp seed is not known to be a food allergen. I love its versatility in products: it can be made into premium protein powders, beautifying culinary oils, blended into creamy milks, and the shelled whole hemp seeds are deliciously versatile in recipes and just by the handful. This Hemp Hummus recipe is a staple in my house … it comes with a magic trick of quickly disappearing.

Which brings us back to Hemp History Week. Hemp is not a crop to be forgotten, and until it’s legal to grow again in the US, we do need the reminder of its history and value. As you see health food stores across the nation celebrating this healthy and sustainable message, I hope you’ll consider treating yourself to a hemp product – try something new that’s made with hemp, or just pick up some classic hemp seeds to jazz up everything from cereal to salads to ice cream. Hemp is healthy, sustainable, and the larger the demand becomes for industrial hemp products, the stronger the US re-legalization cause.

Please join me in signing this legalization petition and take action at Vote Hemp. Here’s to home-grown hemp!

But!  Onward and upward. And by upward, I of course mean chocolate. February is the season of romance so the stores tell us, which if you’re like me, implies that it’s time to rack your brains for some kind of non-commercial, heart-felt, homemade gift that shows you didn’t seccumb to blind consumerism (. . . but also didn’t take up too much time). This year, my gift answer is an extra easy one – making little valentine chocolates from scratch and putting them in clever candy molds. Since I’m making quite a few batches, I’m using this amazingly easy kit from Navitas Naturals. The kit produces an exceptional chocolate that contains no sugar, no dairy, no gluten — just pure and natural (delicious) superfood awesomeness.  Trust me, there’s no better feeling than giving something that’s truly caring . . . well, that and getting the credit for being a magically creative chocolate maker person.

Here’s the video I made with Navitas. Check out the chocolate 101:

Love it? Get the superfood chocolate kit here.