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This Is How You Pack A Healthy Picnic

5 recipes from Sarah Britton, the holistic nutritionist behind My New Roots.

Nutrition
This Is How You Pack A Healthy Picnic

As we make our way into our late 20s, there are certain proclivities we‚Äôve become more inclined to. Take for example the need to get up before noon on a weekend (okay, we‚Äôre still working on that one), or washing off our makeup before bed, or packing more than PBRs and limp sliced bread slathered with mustard and cold cuts for full day at the park or beach. It‚Äôs all a work in progress, friends. But it‚Äôs thanks to saving graces like Sarah Britton, the holistic nutritionist behind our favorite foodie blog (and now book) My New Roots, who‚Äôs taught us that making nutrient-packed, whole foods is just as easy and satisfying as 7/11 grub (but, like, way better for us)‚ÄĒas evidenced by this wickedly delicious holistic breakfast she whipped up for us just a short time ago. But thus, some recipes are relegated for other occasions (uh, as in they aren‚Äôt as mobile), so we asked Britton to share her favorite summery make-ahead recipes for easy transport from kitchen to basket to picnic blanket.



 


HEIRLOOM TOMATOES



With Oil-Cured Olives and Crusty Bread


‚ÄúThis¬†tomato¬†salad is simple summer food¬†at¬†its best. It‚Äôs¬†incredibly quick¬†to throw together¬†and takes absolutely¬†no¬†culinary skill whatsoever,¬†even though¬†the flavors¬†are rich and complex. With¬†any dish containing¬†so few ingredients,¬†seek out the best¬†quality you can find. Look for tomatoes in an array¬†of colors, not only for aesthetics but also¬†for taste. Farmers‚Äô¬†markets are¬†a¬†great place¬†to¬†find heirloom¬†varieties. Oil-cured¬†olives are¬†a¬†revelation for their mesmeric, meaty depth of flavor.¬†Unlike plump brine-cured olives, oil-cured olives are wrinkly and rich‚ÄĒso¬†much so that¬†you need only¬†a¬†few of them¬†to¬†feel satisfied.¬†The¬†simple garlicky¬†dressing just loves¬†to be soaked up with some crusty whole-grain bread¬†to¬†make this¬†a¬†complete¬†lunch.‚ÄĚ

INGREDIENTS:

 

2 tbsp. cold-pressed olive oil


2 tsp. apple cider vinegar


1¬†¬Ĺ tsp.¬†pure maple¬†syrup‚Ä®

2 garlic cloves, minced


Flaky sea salt and  freshly cracked black pepper, plus more as desired

1 ¬Ĺ pounds¬†heirloom tomatoes


1 cup sun-dried oil-cured olives


Small handful fresh green basil leaves


Small handful fresh purple basil leaves


1 loaf crusty gluten-free whole-grain sourdough bread

 

DIRECTIONS:

 

1. Whisk the olive oil, vinegar, maple syrup, and garlic together in a small bowl, and season with flaky salt and cracked pepper. Let sit for 5 minutes for the flavors to meld.

2.  Slice the tomatoes in halves or quarters, depending on their size. Combine with the olives and both types of basil in a large bowl. Pour the dressing over, and toss to combine. Season with flaky salt and pepper, and serve with slices of the crusty bread.

 

BONUS:



OLIVES: Aside from being totally delicious, olives boast an astounding number of phytonutrients. Few high-fat foods offer such a diverse range of antioxidant and anti- inflammatory benefits, some of which are unique to olives themselves. And although they are a high-fat food, keep in mind that almost 75% of their fat comes from oleic acid, a monounsaturated, heart-healthy lipid. Key nutrients in olives include vitamin E, vitamin A, and many of the B vitamins.

 

 

SORREL

Hummus

 

‚ÄúThe¬†first time¬†I¬†tasted sorrel,¬†I¬†was working¬†on¬†an organic farm in Northern¬†California. The¬†owner, giving me¬†a tour¬†of the property¬†on¬†my first day,¬†bent¬†down¬†to¬†pick¬†a leaf and asked me¬†to¬†taste¬†it.¬†Upon trying¬†it, I¬†exclaimed,¬†‚ÄúIt‚Äôs¬†like biting into¬†a¬†lemon!‚Ä̬†That was the beginning¬†of my love affair with this delectable little¬†leaf. Seeing as¬†I¬†love an extra-lemony¬†flavor in my hummus,¬†I¬†knew that the acidic¬†hit of sorrel would be an unexpectedly delicious addition¬†to¬†my favorite dip.¬†The¬†flavor is so bright,¬†clean, and fresh, and just gazing¬†at¬†its vibrant¬†green visage makes me¬†feel healthier.‚ÄĚ

INGREDIENTS:

 

2 garlic cloves

1 ¬Ĺ ounces¬†sorrel leaves, roughly chopped

1 ¬Ĺ cups cooked chickpeas¬†(about one 250g¬†can)

‚Ä®¬ľ cup tahini‚Ä®

Grated zest of 1 organic lemon

1 ¬Ĺ tbsp. freshly¬†squeezed lemon¬†juice‚Ä®

¬Ĺ teaspoon¬†Ô¨Āne¬†sea¬†salt,¬†plus more if¬†desired

1 1‚ĀĄ2¬†tsp.¬†pure maple¬†syrup or raw¬†honey


Cold-pressed olive oil, for serving

 

DIRECTIONS:

 

1.¬†Put¬†the¬†garlic¬†in a¬†food processor¬†and pulse¬†to¬†mince. Add the¬†sorrel, chickpeas,¬†tahini,¬†lemon zest¬†and¬†juice, salt,¬†maple syrup, and¬†¬ľ cup¬†water,¬†and¬†blend¬†on the¬†highest¬†setting¬†until¬†smooth.¬†Season¬†with¬†more¬†salt
if needed.

2.  Transfer the hummus to a serving bowl, drizzle olive
oil over the top, and serve. Store any leftovers in an
airtight container in the fridge for 3 to 4 days.

 

BONUS:

 

SORREL:¬†"Did you know that sorrel has the same powerful antioxidants and healing properties as kale? It also contains good amounts of vitamin C, Ô¨Āber, iron, magnesium, and zinc. Sorrel is wonderful mixed with other salad greens and used as a seasoning in soups, casseroles, and omelets. Growing sorrel is very easy at home, even in containers. If you don‚Äôt have any outdoor space for it, look for sorrel at farmers‚Äô markets and gourmet grocery stores from early spring through early summer. It resembles spinach, but one taste and you will know it‚Äôs something entirely different! Choose sorrel with small leaves, as the young ones are tender and have the best Ô¨āavor."

 


 

ROASTED RED PEPPER

Walnut Dip

 

‚ÄúDips are an entire food group¬†to¬†me.¬†I¬†always have¬†at¬†least one¬†on¬†hand¬†to¬†spread¬†on toast for¬†a¬†quick meal,¬†to¬†snack¬†on¬†with carrot sticks,¬†or to¬†use as¬†a¬†dressing in¬†a grain salad. As much as¬†I¬†love hummus,¬†I¬†enjoy exploring the world of dips that¬†use vegetables, nuts, and seeds as¬†a¬†base.¬†This dip is¬†particularly delicious¬†in¬†late¬†summer, when the peppers are¬†at¬†their peak, but you can also make¬†a¬†decent version in the¬†cooler months,¬†as roasted¬†bell peppers take¬†on¬†an incredible sweetness and depth of¬†flavor. Complex and full of spices¬†and tangy notes, the dip is delicious¬†on¬†everything¬†. . .including¬†a¬†spoon¬†if you¬†can‚Äôt¬†find anything¬†else!¬†(If¬†you want¬†to¬†increase the protein¬†in this dip, add¬†a¬†handful of chickpeas, kidney beans,¬†or lentils.)‚ÄĚ

 

INGREDIENTS:

 

3¬†large¬†red¬†bell peppers¬†(about 1 ¬Ĺ pounds)‚Ä®

1 tsp. coconut oil
1 cup raw walnuts
1 large garlic clove


3 tbsp. cold-pressed olive oil

Grated zest of 1 organic lemon

Freshly squeezed juice¬†of 1‚ĀĄ2¬†lemon


1 tsp. ground cumin

‚Ä®1‚ĀĄ2¬†tsp.¬†smoked¬†paprika


Pinch of cayenne pepper


1‚ĀĄ2¬†tsp.¬†fine¬†sea¬†salt


Fresh parsley (optional)

 

DIRECTIONS:

 

1.¬†Preheat¬†the¬†oven¬†to 400¬įF¬†/¬†200¬įC.¬†Line¬†a¬†baking sheet¬†with parchment¬†paper.

2.  Rub the peppers with the coconut oil and put them on the prepared baking sheet. Roast for 35 to 40 minutes, until blistered and blackened in a few places. Transfer the peppers to a bowl, quickly cover it with plastic wrap, and set the bowl aside for 10 minutes (this will steam the peppers, making the skin very easy to remove).

3.¬† Reduce the¬†oven temperature¬†to¬†325¬įF¬†/¬†170¬įC.

4.  Spread the walnuts on a separate baking sheet and
toast for 7 to 10 minutes, watching carefully so that
they do not burn. Remove from the oven and set aside to cool.

5.  When they have cooled, slip the skins off the peppers
and discard them.

6.¬† In a¬†food processor,¬†pulse¬†the¬†garlic until¬†minced.¬†Add the¬†walnuts,¬†peppers,¬†olive¬†oil,¬†lemon zest¬†and¬†juice, cumin, paprika,¬†cayenne, and¬†sea¬†salt¬†and¬†blend¬†on¬†high until¬†the¬†desired consistency¬†is¬†reached‚ÄĒsmooth¬†or slightly¬†chunky,¬†whatever¬†you¬†prefer.¬†Season¬†to¬†taste and¬†garnish¬†with¬†the¬†parsley before¬†enjoying¬†in¬†your favorite¬†manner.

 

BONUS:

 

BELL PEPPERS:¬† "Did you know that green peppers are just immature red peppers? It‚Äôs true! The first time I realized this was when ¬†I was working on an organic farm in Arizona. I picked a bunch of green ¬†peppers, thinking they were ¬†ripe, and the farm manager had a total bird. ¬†‚ÄúThose needed another few weeks to ripen!‚ÄĚ he said. And ¬†then he explained that the green ¬†ones were ¬†just immature red ones. I felt terrible, but I learned an important lesson, and why ¬†you shouldn‚Äôt eat green ¬†peppers at all. It‚Äôs difficult for your body to digest them because ¬†they aren‚Äôt ripe yet. (This also explains why ¬†they are so much ¬†less expensive than their red older brothers.) Pass on green ¬†peppers from now on, in favor of red, yellow, and orange ones."

 


 

MINTY

Black Bean Salad

 

‚ÄúI created a Minty Black Bean Salad full of fresh herbs and crispy veggies to energize and revitalize. The herbs in this salad are not garnish, but a major ingredient in the dish and should be added with abandon. If you don‚Äôt have enough black beans, combine them with another legume, like navy or lima beans. The quinoa can be substituted for brown rice, millet, or even spelt or wheat berries. Pick any summer veg you‚Äôve got hanging around too ‚Äď green peas would be amazing and so would summer squash. The point here is to be flexible and plentiful! Feeding a crowd can be easy and tons of fun if you can harness the bold, flavor seeker inside yourself, and have the confidence to toss a salad in a mammoth roasting pan with your bare hands, ‚Äėcause that‚Äôs how it‚Äôs done.‚ÄĚ

 

INGREDIENTS:

 

9 cups dried black beans, soaked overnight (or 8 hours)

‚Ä®1 ¬Ĺ cups quinoa, soaked overnight (or 8 hours)


2 large fennel bulbs


1 head radicchio


1 bunch radishes


2 bunches green onions


3 bunches mint


1 bunch flat-leaf parsley


A few handfuls sprouts (I used sunflower)

 

DRESSING:‚Ä®

Juice of 2 lemons


Juice of 3 limes


1 clove garlic, minced


¬Ĺ tsp. fine grain sea salt>/big>

‚Ä®¬Ĺ cup cold-pressed olive oil


2 tbsp. maple syrup (or liquid honey)


A couple pinches cayenne pepper

 

DIRECTIONS:

 

1. Place the black beans and quinoa is separate bowls and cover with plenty of water. Let soak for at least 8 hours, or overnight.

2. Drain and rinse both beans and quinoa well. Place beans in a large pot, cover with water, bring to a boil and reduce to simmer with the lid on for about 40 minutes. Add three tablespoons of salt and continue to cook until soft (but not mushy!) ‚Äď another 10 minutes or so. Drain and rinse well. Let cool.

3. Place quinoa in a pot, add 2 ¬Ĺ cups water and a teaspoons of salt. With the lid on, bring to the boil and reduce to simmer. Cook until tender, 15 minutes or so. Set aside with the lid off to let cool.

4. Make the dressing by placing all ingredients in a jar with a tight fitting lid. Shake to combine.

5. Prepare the vegetables. Begin by slicing the fennel bulb into very thin strips (a mandolin may help). Place fennel in a large serving vessel, pour a little of the dressing over, and toss to marinate (this also prevents browning). Add thinly sliced radish and green onions, toss to coat. Next add the cooled black beans and quinoa and pour the remaining dressing on top. Fold to combine. Let sit for 20-30 minutes to marinate.

6. Chop the herbs and radicchio, and add to the salad. Fold to incorporate. Season to taste. Sprinkle sprouts on top if desired, and serve to a hungry crowd.

 


 

TROPICAL CHEWY

Granola Bars

 

‚ÄúThese Tropical Chewy Granola Bars are a very versatile recipe and you can make several substitutions if you are missing some ingredients or aren‚Äôt into them. I used ripe bananas as the liquid binding agent, but if you don‚Äôt like bananas, replace them with ¬Ĺ 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 flavor 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 ‚Äď almonds, pecans, or cashews would be really good in these.‚ÄĚ

 

INGREDIENTS:

(Makes 12-16 bars)

 

2 Tbsp. chia seeds + 6 Tbsp. water


2 cups rolled oats (certified gluten-free if possible)

‚Ä®¬Ĺ cup raw buckwheat groats‚Ä®1 cup coconut flakes‚Ä®

¬ĺ cup macadamia nuts, chopped‚Ä®

60g dried banana, chopped (or Medjool dates)‚Ä®

60g dried mango, chopped

‚Ä®¬ľ cup coconut oil‚Ä®

1/3 cup honey (or maple syrup)


1 vanilla bean, seeds scraped (or 1 tsp. extract)


2 very ripe bananas


¬Ĺ tsp. coarse sea salt

 

DIRECTIONS:

 

1. In a small bowl, combine chia seeds and water to make a gel. Set aside.

‚Ä®2. Spread the oats, buckwheat, coconut and macadamia nuts out on a baking sheet and place in a 300¬įF / 150¬įC oven. Stir every 5 minutes or so, until lightly toasted, about 15 minutes. Remove from oven and let cool.

3. While the oat mixture is toasting, make the liquid. In a small saucepan combine coconut oil, honey, and vanilla. Whisk over low-medium heat until melted and thoroughly combined.

4. In a food processor or blender, blend peeled bananas with the honey and oil mixture. Blend until smooth. Pulse in chia gel gently, just to combine.


5. In a large mixing bowl combine toasted oat mixture, sea salt, and chopped dried fruit. Pour in the liquid and stir well to combine.

6. Turn the oven up to 350¬įF / 175¬įC. Spread a large piece of parchment paper in an 8‚ÄĚ x 8‚ÄĚ (20 x 20 cm) baking pan, overlapping the sides. Pour the granola bar mixture into the pan and press down firmly with a spatula, especially in the corners. Bake for 25-30 minutes until golden on top and around the edges.

7. Remove from oven and let cool for at least 30 minutes. To take the granola slab out of the pan, simply lift up the sides of the parchment. Place on a flat surface and cut into rectangles or squares (12-16, depending on the size). Store in an airtight container in the fridge for up to two weeks. Best if kept cold, as this prevents the bars from crumbling.

Read more about these recipes on My New Roots. Heirloom Tomatoes, Sorrel Hummus, and Roasted Red Pepper recipes are from¬†Britton's new cookbook, My New Roots‚ÄĒand there's plenty more where they came from. Photography courtesy Sarah Britton.

 

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