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APRIL 2013


IN THIS ISSUE

FOREWORD | 4

a letter from elizabeth

HEALTH TIPS | 5

5 spring health tips + two cardio

STRAWBERRY ORANGE MIMOSA | 17 CREAMY ASPARAGUS SOUP | 18

workouts

SPRING SKINCARE | 7

skin’s transition to spring + a DIY body

scrub

PURELY LOVE FOR SPRING | 9

what the purely team is purely loving

this spring

INDOOR HERB + VEGETABLE GROWING | 11

herb + vegetable growing tips

SPRING PRODUCE GUIDE | 13

a guide to spring seasonal fruits,

vegetables + herbs

HOST A SPRING BRUNCH | 15

a spring brunch menu, recipes +

entertaining tips

STRAWBERRY ORANGE SMOOTHIE | 16

BANANA NUT CRUSTED FRENCH TOAST KABOBS | 19 + an entertaining idea OVEN ROASTED BLUE POTATOES | 21 SPRING VEGETABLE FRITTATA | 22 STRAWBERRY CHIA JAM | 23 RAW KEY LIME TART | 24 SEASONAL RECIPES FROM OUR FRIENDS | 25

ASPARAGUS AND SNAP PEA SALAD | 26 with lime mint dressing


BLUEBERRY CHIA PUDDING | 27 CHIA PUDDING | 29

SPRING BOUNTY PASTA | 45

RAW CASHEW HUMMUS WRAP | 39

THANK YOU | 55

MIXED GREENS SALAD WITH GRANOLA CARROT CAKE FLOURLESS CROUTONS | 47 PANCAKES | 31 yogurt dressing with “cream cheese” frosting from our recipe contest winner VANILLA CHOCOLATE CHUNK CHEESECAKE | 49 QUINOA SPRING SUSHI | 33 with peanut butter and coconut + sushi rolling tips CARROT CAKE WITH SPRING SPIRIT CASHEW CREAM CHEESE POLENTA | 36 FROSTING | 51 + a spring ingredient digest pistachios and walnut

SWEET N’ CLEANSING SPRING TEA | 40

CASHEW FRUIT TART | 53 with coconut ginger and mint

thank you to our amazing contributors

+ see you again in july

COWBOY QUINOA SALAD | 41 CHOCOLATE COCONUT PUDDING | 43

Copyright © 2013 by purely elizabeth publishing, inc.


Well Spring has definitely arrived and I don’t know about you, but I couldn’t be happier. There’s nothing like the first few weeks of Spring. The birds are chirping, flowers blooming and there is an overall feeling in the air of happiness, possibilities, growth and renewal. Speaking of growth, as I’m writing this I’m 30,000 feet in the sky on a whirlwind trip around the country bringing Purely Elizabeth to more retail locations. Soon you’ll be able to find us in Southern California stores like Jimbo’s + Erewhon, Wegmans, Dean and Deluca and maybe even Kroger (we’ll keep our fingers crossed for that one!) We are at an exciting growth phase and it seems to coincide quite perfectly with the start of Spring. In addition to growth, Spring is the perfect time to reevaluate goals, try something new and give your mind, body and lifestyle a transition. Inside, you will find some great ideas on transitioning to a spring skincare and diet routine, plus ideas on starting an indoor garden, creating a healthy brunch and more. So go ahead, get rid of the winter blues and jump on in! purely yours, elizabeth

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hello spring.

PURELY SPRING | FOREWORD


5 spring health tips .............................................................................

1.

SPRING CLEAN.

Taking a day to clean out your closet, store those winter sweaters and coats, and thoroughly tidy your apartment or home will leave you not only with a clean living space, but with a clearer mind and positive perspective as you move into spring. If you find clothes or objects that no longer serve you, donate them to a local charity or center. Our living environment is strongly linked with our mood, so a clean and healthy home means a cleaner and healthier mind and body!

2.

GET OUTDOORS.

As the weather gets warmer, opt out of going to the gym and try to incorporate more outdoor activities into your routine. Whether it be walking to work, jogging with a friend, signing up for an outdoor yoga class, or taking a few hours to relax and read in a local park, make an effort to get in touch with nature and soak up the fresh air and sunshine that spring brings. The sun creates and activates vitamin D in our bodies, which has been proven to aid in disease prevention, increase happiness levels, and even improve concentration.

3.

PREVENT + TREAT SPRING ALLERGIES.

Many people suffer from seasonal allergies that cause sneezing, itching, watery eyes and breathing problems. Allergies can take the fun out of spending time outdoors, and it’s all too common for those dealing with seasonal allergies to look for a quick fix by buying pharmaceutical drugs that promise reduced symptoms. However, while these drugs may offer temporary relief, they also come with undesired side effects and aren’t getting to the root of the problem. Before seeking out medication, we recommend first trying some of the natural methods we’ve outlined below that can reduce as well as prevent allergies from developing in the first place.

4.

BREAK DOWN YOUR DIET.

What we eat has a huge impact on how we feel, and food is often the driving force behind seasonal allergies. Remove all mucous and congestion-causing foods such as dairy, processed wheat and refined sugar. A healthy, whole foods, plant-based diet is high in disease-fighting vitamins and minerals that will boost your overall immunity, including your immunity to allergies. Also, studies have found that essential fatty acids (such as those found in hemp and flax seed oils) can help reduce seasonal allergies.

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5.

INVEST IN CHEMICAL FREE CLEANING PRODUCTS.

This includes everything from kitchen and bathroom cleaners to your laundry detergent. Standard cleaning products are full of chemicals, toxins and artificial scents that have been proven to trigger allergic reactions and negatively impact health. These chemicals are transferred to our kitchen counters, bedding, clothes – taking firm root in our daily activities and lives. Organic cleaning products, such as those created by Martha Stewart and Seventh Generation, are safe alternatives that clean effectively without the use of harsh chemicals.

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workout outdoors ROUTINE 1:

35 minute interval run workout • Jog easy for 10 minutes to warm up (4-5 on a scale of 1 to 10). • Then include 5x 2 minute pickups at a challenging effort (7- 8 out of 10 - or slightly faster than your 5k race pace). You should be breathless at the end of each interval, and it should be challenging to maintain a conversation at this pace. • Jog or walk for 1 minute easy between each interval (2-3 out of 10). During your recovery, bring your heart rate down and your breathing back under control. • Finish with 10 minutes of easy jogging to cool down • Workout can be made longer or shorter by increasing or decreasing the number of intervals.

MEET ALISON. I grew up in NJ and currently live in NYC with my husband Sascha. I am one of the co-founders and head coaches of the Empire Tri Club with my cousin Jessica who lives in Boston. I’ve been doing triathlons for more than 12 years, and have been teaching and coaching athletes for more than 6. In addition to running the Empire Tri Club, I coach for the New York Road Runners Charity Program (Team for Kids) and teach at Equinox Clubs around the city. I love traveling and have been around the world twice. My husband and I recently spent our honeymoon exploring Argentina & Brazil!

PURELY SPRING | SPRING HEALTH TIPS + WORKOUT


ROUTINE 2:

40 minute Out & Back Tempo Run • Run for 20 minutes in 1 direction. Slowly increase your pace to a moderate effort level (5 or 6 on a scale of 1 to 10). • After 20 minutes, turn around and run back along the same route. Increase your pace for the 2nd half of your run, and try to return in 18 or 19 minutes (About 1-2 minutes faster than the way out. This is called a negative split). (Your effort increases to a 7 or 8 on a scale of 1 to 10). • Cool down and stretch after your run. • You can also do this workout on a 2 loop run course. Aim to run the 2nd loop 1-2 minutes faster than your first loop.

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spring skincare The key to transitioning your skin from winter to spring is just that, actually transitioning!! You can stop using those heavy creams, the eighteen different layers of product, and maybe, just maybe, even a little less makeup? No no, it’s okay. But here are some tips for an easy switch to spring skincare.

1. DITCH USELESS PRODUCTS. Take a good look at your product list, just like you would at your closet. What really seems to be working? What are you using mindlessly? Do you have a hunch that one of those products might actually be making things worse? Ditch them! Ditch all of them. You’ll feel lighter, cleaner, and... richer.

2. CUT BACK ON CHEMICALS. Take a good look at your ingredient list. No one is perfect but it’s a really good time to start cutting back on the gross chemicals. There are plenty of healthy skincare alternatives. Avoid the top five nasties: sulfates, parabens, mineral oil, fragrance, and phthalates.

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3. BE PATIENT. Be patient with flare ups. Your skin will go through a sort of detox as the seasons transition, so don’t freak out. It’s okay! Just be gentle and kind to your skin and your insides, and it’ll get better really soon. Think of it like you’re shedding your winter layer and letting your glowy summer look start to get ready come out.

4. MAKE ONE DIY PRODUCT. They’re so easy and the recipes are everywhere. The possibilities are endless. Try your own bath salt by adding 30 drops of essential oil (like lavender) to a cup of sea salt. Or a simple makeup remover combining olive oil and grape seed oil. Or a moisturizer from cocoa butter and coconut oil. If you’re feeling extra fancy, make the full body scrub below!

DIY BODY SCRUB

1/2 cup organic cane sugar 1/4 cup sea salt 1/2 cup sweet almond oil 30-50 drops essential oil of your choice

Mix salt and sugar first, pour in oils. Stir well and use as a soothing and invigorating scrub! Store in sealed jar somewhere dry for up to six months.

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MEET ADINA.

Adina Grigore is the founder and CEO of the truly all-natural, sustainable skincare line S.W. Basics. A graduate of Fordham University and the Institute for Integrative Nutrition, Adina is a certified Holistic Health Counselor and personal trainer... with really sensitive skin.

PURELY SPRING | PURELY SPRING SKINCARE


PURELY SPRING | 9


PURELY SPRING | PURELY LOVE


PURELY SPRING | 11


indoor herb + vegetable growing ............................................................................. Growing herbs and vegetables indoors is easy, fun and absolutely delicious! With a few simple steps and careful preparation you can have mouth-wateringly fresh culinary staples such as parsley, basil, mint and tomatoes growing inside your home in no time.

GROWING TIPS 1. Make sure you have a sunny spot in your home. Five hours of sunlight is optimal for healthy and thriving herbs, and up to twelve hours for tomatoes, so a south or southeast facing window is best. 2. Research your herbs and vegetables. You have two options with indoor growing – starting from scratch with seeds or purchasing pre-sprouted potted plants. Stores such as Williams Sonoma offer heirloom seed kits to get you started that have hand picked easy-to-grow seeds such as basil, mint and thyme. 3. Buy the right pots. The most important thing when selecting pots is to take into consideration size and drainage capabilities. Make sure your pots are at least 6 inches deep for optimal growing. And while most herbs like to be well watered, its important that they’re not over-watered and that excess has a way to escape. Choose pots with holes in the bottom and consider mounting them on raised plates. 4. Get started with potting mix. Use a potting mix to plant your herbs and vegetables, and then create your own compost to use as fertilizer every month. Compost is rich in nutrients, and a much better use of your food scraps than the garbage can! 5. Label, label, label. It’s easy to forget what’s what, especially in the early phases of sprouting, and labeling provides a cute and easy way to remember. 6. Water, nurture and love. Make sure to water daily, rotate plants to evenly distribute sunlight, and be patient. Wait for your plant to reach 6-8 inches before harvesting any leaves, then enjoy your home-grown herbs and vegetables!

PURELY SPRING | INDOOR HERB + VEGETABLE GROWING


spring produce guide .............................................................................

SPRING IS FINALLY HERE, SYMBOLIZING A TIME OF RENEWAL + REGROWTH as we emerge out of the cold winter months into a period of longer days and warmer weather dominated by sunshine. It’s a time to put away our winter coats and sweaters, dig out our spring dresses, and spend more time in the great outdoors. It’s considered the time of year for rebirth and new beginnings, as flowers bloom, trees “wake-up,” and a new life of produce begins to sprout and grow from the warm burst of life and sunshine that

This past winter we’ve enjoyed a variety of warming recipes, made with the seasonal earthy contractive root vegetables that keep us satiated during the coldest months of the year. But one of the greatest things about spring is the variety of fruits and vegetables that come to life during these months. Fresh herbs are abundant, and we are greeted with a slew of new produce full of flavor and life force that come from local purveyors and farms. Cooked soups and stews can be swapped for more raw, light and refreshing salads bursting with color and nutrients. These new ingredients, paired with the nut, ancient-grain and seed staples in our diet, result in delicious recipes and fill us with energy to fuel our springtime bike-rides, hikes, walks and runs.

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FRESH FOR SPRING

HERE IS A LIST OF SOME OF OUR FAVORITE FRUITS, VEGETABLES AND HERBS that take the stage this season. Some will be available right away, but others you probably won’t see until mid to end of spring. You’ll see many of the ingredients we highlight in the recipe section of this e-book, so keep an eye out for them at your local farmers market and use them in your own delicious creations this spring!

VEGETABLES Arugula Asparagus Broccoli Artichokes Onions Ramps Radishes Fava Beans Celery Peas Tomatoes Zucchini

FRUITS Lemons Cherries Strawberries Blueberries Plums

HERBS Chives Chervil Dill Mint Parsley

PURELY SPRING | SPRING PRODUCE GUIDE


HOST A SPRING BRUNCH

Purely Brunch strawberry orange smoothie strawberry + orange puree

strawberry orange mimosa strawberry + orange puree, champagne

creamy asparagus soup asparagus, sweet onion, vegetable broth, coconut milk

banana nut crusted french toast kabobs gluten-free bread, almond milk, pecans, cinnamon

oven roasted blue potatoes garlic, fresh basil, truffle salt

spring vegetable frittata organic eggs, grape tomatoes, peas, goat cheese

raw key lime tart avocado, lime, coconut sugar, pecans, dates

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strawberry orange

smoothie

1 1/2 lbs 1 orange

strawberries

PurĂŠe fruit in high speed blender.

PURELY SPRING | PURELY BRUNCH


strawberry orange

mimosa

Pour champagne in glass and top with strawberry orange purĂŠe.

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creamy

asparagus soup 1 bunch asparagus, ends trimmed 1 onion 1 tbsp coconut oil 3 cups vegetable broth 1 cup coconut milk Salt In a medium sized pot, heat oil over low to medium heat. Add onion and asparagus and sautĂŠ for 5-7 minutes. Add broth and coconut milk and simmer on low for 10-15 minutes. Using an immersion blender or high speed blender, puree until smooth. Add salt to taste. Serve warm or cold.

PURELY SPRING | PURELY BRUNCH


banana nut crusted

french toast kabobs

4 organic eggs 1/2 cup almond milk 2 tsp vanilla 2 tsp cinnamon 6-8 slices of gluten free bread, cut into 1-2� cubes 1/2 cup pecans, finely chopped 1/2 almond meal 1 banana Maple syrup Wooden kabob skewers In a big mixing bowl, combine eggs, milk, vanilla and cinnamon. Whisk mixture until well combined. Add bread cubes and evenly coat egg mixture. If possible, allow bread to soak in mixture for an hour. meanwhile in a small bowl, combine almond meal and pecans. Take each soaked bread cube and dip into the pecan crumbs, covering evenly. Heat olive oil in a large skillet over medium heat. Place the nut crusted bread onto the pan and cook for 2-3 minutes a side. Assemble kabobs on skewers, alternating with bread and banana slices. Serve immediately with maple syrup.

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ENTERTAINING IDEA: SKEWERS When it comes to entertaining, there’s nothing better than welcoming guests with mouth-watering finger food. However, as delicious as these little bites of heaven are, they are often times equally as difficult to eat, leading to a mess of sticky fingers and double dipping. Here at Purely Elizabeth, we love using skewers (or toothpicks for smaller ingredients) to make finger-food eating just a little easier. Using skewers in your hors d’oeuvres not only makes your food look pretty, they reduce mess, shrink waste in the form of plates and napkins, and are so much easier to eat and hold while simultaneously carrying on a conversation. They are the perfect solution for food that needs to be dipped into a tasty sauce or spread and can be used in a multitude of delightful recipes. One of our favorites is the French Toast Kabobs recipe featured here, but there are so many variations you can play around with —pancake pops, fruit skewers, vegetarian meatballs, tofu kabobs, mushroom sliders, olive branches – just to name a few. Happy entertaining!

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PURELY SPRING | PURELY BRUNCH


oven roasted

blue potatoes 1 1/2 lbs blue potatoes 2 cloves garlic Handful basil Truffle salt Optional: Parmesan cheese Preheat the oven to 400 degrees. Meanwhile thinly slice potatoes and place on parchment lined baking sheet. Drizzle some olive oil to coat. Bake in oven for 35-40 minutes or until desired crispness. Meanwhile in large bowl add minced garlic, chopped basil, a pinch of truffle salt and Parmesan cheese. When potatoes are done, add to bowl and toss to combine. Serve immediately.

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spring vegetable

frittata

10 organic eggs

1/4 cup almond milk 1 pint grape tomatoes, halved 1 cup fresh or frozen peas Goat cheese (Vermont butter and cheese is my favorite)

Preheat oven to 400 degrees. In a bowl, whisk together eggs, milk and vegetables. Pour the mixture into a pie dish. Bake until golden and puffy about 20 minutes. Take frittata out of the oven and sprinkle goat cheese on top. return to oven for another 5-10 minutes. Serve in wedges with a dab of Siracha sauce on top.

PURELY SPRING | PURELY BRUNCH


strawberry chia jam 2 1/2 pounds strawberries 2 cups coconut sugar 1 lemon, juiced 3 tbsp chia seeds In a 4-quart pan over low-medium heat, combine strawberries, coconut sugar, lemon juice and chia seeds. Bring to a boil and cook, stirring often, about 20 minutes. Reduce heat to low and simmer for 1 hour until all juices are released and thickened. Store in the fridge or canning jars.

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raw key

lime tart

2 avocados 1/2 cup lime juice 1/2 cup coconut sugar tart crust: 2 cup of pecans 1 cup of pitted dates 1 tsp cinnamon In a food processor, blend crust ingredients until crumbly. With your hand press the mixture into pie pan. In a food processor, blend filling ingredients. Pour filling into crust. Refrigerate for 1 hour to allow the crust to firm and hold. Serve with a dollop of coconut ice cream on top.

PURELY SPRING | PURELY BRUNCH


SEASONAL RECIPES FROM OUR FRIENDS

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asparagus + snap pea salad with lime mint dressing .............................................................................

Serves 4

1 bunch asparagus, tough ends removed and chopped into small pieces 1⁄2 pound sugar snap peas, ends & strings removed and chopped into small pieces Zest and juice of one lime Juice of ½ lemon ¼ cup mint leaves 1 tablespoon chives ½ ripe avocado ¼ cup olive oil

1. Add 3-4 cups of cold water with ice to a medium-sized bowl. Have it ready for your asparagus and snap peas. 2. Start with blanching your asparagus in a large pot of salted water. Once the pot is boiling, reduce the heat a bit, add the asparagus and cook until they become bright green, about 2-3 minutes. Quickly remove the asparagus from the water using a slotted spoon, placing them in the ice bath to keep them from cooking further. 3. Using the same salted water, add the snap peas, cook until they become bright green, about 2-3 minutes, and add them to the ice bath as well. You may want to add a few ice cubes to help keep the water cold. 4. Drain the veggies and move them to a large mixing bowl. 5. Meanwhile, prepare your dressing. Place the lime juice & zest, lemon juice, mint, chives, avocado and olive oil in a blender. Continue mixing until the mint & chives are completely pureed. Carefully add the dressing to your veggies. Toss well and enjoy.

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PURELY SPRING | SEASONAL RECIPES


CHIA PUDDING TWO WAYS

blueberry chia pudding .............................................................................

Serves 4

8 tablespoons chia seeds 2 cups blueberries 2 large bananas Toasted walnuts for topping

1. In a large bowl, soak the chia seeds in 2½ cups of water. Set aside for 10-15 minutes until the seeds begin to thicken. 2. Blend the chia seeds, blueberries, and 1¼ of the bananas in a blender. 3. Thinly slice the remaining banana. Divide the pudding between 4 bowls and top with the sliced bananas and toasted walnuts.

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MEET EAT LIFE WHOLE.

A warm hello from Springer Huseby & Stephanie Wong of Eat Life Whole. We are certified holistic health coaches, homegrown natural food cooks and bootstrapping entrepreneurs, committed to sharing all that we know about living a healthy, energized life. Doing what it takes to be healthy shouldn’t feel overwhelming and out of reach. Through our blog, e Books and healthy living workshops, we offer valuable nuggets of information to encourage even the busiest folks to stay true to their commitment to good health. We share our favorite recipes, provide tips on how to feel fit & strong, make suggestions for healing naturally and introduce the people and places that inspire us everyday. We talk straight about the obstacles that keep each of us from feeling our best AND provide actionable, can-do solutions. We take the HARD out of getting healthy. Learn more about Eat Life Whole at www.eatlifewhole.com, on Facebook at https://www.facebook.com/eatlifewhole or follow us on Twitter @eatlifewhole

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PURELY SPRING | SEASONAL RECIPES


chia pudding .............................................................................

¼ cup chia seeds 1 ½ cups non-dairy milk (I prefer homemade almond milk, but store-bought is fine too).

1. Combine chia seeds and milk in a glass jar, like a mason jar. If you’re using unsweetened, store-bought almond milk you can add a touch of natural sweetener like maple syrup or coconut nectar. 2. Cover the mixture tightly with a lid and shake well. 3. Put it in the refrigerator and let it sit overnight. Shake it one or two more times before you go to sleep.

BLUEBERRY SAUCE

1/4 c frozen blueberries Coconut sugar

Add a small amount of water and a small amount of sweetener (coconut sugar) in a pot, bring to a boil then reduced to a simmer.

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COCONUT CREAM Freeze a small portion (1/2 cup or less) of a can of full fat coconut milk for about an hour 1/2 Banana, Sliced Pineapple, diced Shredded Coconut Purely Elizabeth Granola Layer all ingredients in any order in a mason jar.

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MEET MARISSA. Marissa received her nutrition training from the Institute for Integrative Nutrition and is certified by the American Association of Drugless Practitioners (AADP). Marissa Vicario is a NYC-based Wellness Coach, Healthy Living Expert, creator of the Total Reset Plan and Author of How To Be Holistically Hot: A 30 Day Guide to Making Men Swoon and Your Friends Want What You Have. She shares her own health secrets, get-fit tips and the cooking expertise that has inspired countless women to end their love/hate relationship with food and turbocharge their health to become holistically hot in way that’s fun and fearless. No crazy diets or all-juice cleanses required. Visit her web site at www. mwahonline.com and blog at www.whereineedtobe.com.

PURELY SPRING | SEASONAL RECIPES


RECIPE CONTEST WINNER

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MEET ASHLEY. Ashley Spivak is a Research Nutritional Consultant for Clean Plates and the creator of Re-Color the Palate. She works with clients one-on-one and in corporate and group settings using color as a key prism through which to view nutrients and food choices. She curates the nutritional landscape by highlighting the importance of informed product choices at the grocery store and by incorporating ideas from a variety of dietary theories and current research. Check out www.recolorthepalate.com for more info and please feel free to contact ashley at recolorthepalate@gmail.com.

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carrot cake flour-less pancakes with “cream cheese” frosting ............................................................................. Raw Materials (per person dining):

PANCAKES

1/2 banana 2 eggs 1 2.5 oz jar of organic carrot baby food 1/8 cup shredded carrot 1 tbsp coconut oil (for pan) Handful of walnuts (optional) Cinnamon, to taste

1. In a small bowl, scramble the eggs mash the banana and add to egg mixture. 2. Stir in carrot puree, cinnamon, carrots and walnuts if using. 3. Heat coconut oil on pan and make pancakes as you normally would, waiting for first side to bubble a bit before flipping.

FROSTING

2 tbsp of labne A squirt of coconut nectar or agave nectar

While pancakes are cooking, mix all ingredients for frosting together.

TOPPING IDEAS

Purely elizabeth’s fig and pumpkin granola Shredded carrots Grade b maple syrup Blackstrap molasses

Once pancakes are done cooking, top with frosting and decorate with the toppings of your choice.

PURELY SPRING | SEASONAL RECIPES


quinoa spring sushi .............................................................................

TEZU

Makes enough for 6-8 rolls

4 Tbsp. (60 ml) brown rice vinegar 2 Tbsp. water 2 tsp. liquid honey (or light agave) 2 tsp. sea salt Whisk together. Set half aside to dress the quinoa. 60 grams/2 oz fresh ginger root, organic if possible

1. Peel the ginger and slice it thinly on a mandolin, grater or exploit your awesome knife skills. 2. Sprinkle the ginger with salt, toss to coat, and let it sit for 30 minutes. 3. Using your hands, squeeze the whole lot of ginger out over a sink, rinse well with cold running water and squeeze out again until it is as dry as possible. 4. Soak the ginger in a glass jar with half of the tezu (it should be submerged; if not add a little more). Let marinate for 15 minutes. Serve. Cover and store leftovers in the fridge for up to 2 weeks.

TIPS & TRICKS FOR MAKING SUCCESSFUL SUSHI 1. Cut all the vegetables into a similar width, so that you don’t create a “bulge” in the roll – this can encourage the nori to split. 2. Be careful not to over stuff the roll. This is not a burrito. 3. Moisten your hands as you assemble the rolls, especially when spreading quinoa over the nori. Keep a small bowl of lukewarm water next to where you are working so that you can continually dip your hands as needed. You can also use this water to moisten the bare end of the nori sheet to create a seal so the roll stays closed. 4. Use a very sharp knife. This is where ceramic knives really come in handy! Of course a sharp metal knife is totally fine, just make sure it has a razor edge, otherwise you’ll end up with a big, smashed-up mess. 5. It is important to wipe the blade of the knife clean with a damp cloth after every single slice of the roll.

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PURELY SPRING | SEASONAL RECIPES


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SUSHI QUINOA

1 ½ cups quinoa (white, black, red, or a combo) 3 cups water Spring Vegetables – use anything you like and that is in season. Sesame seeds – roast them in a dry pan until they smell fragrant.

1. If time allows, soak your quinoa for up to 8 hours. Drain and rinse well. 2. Put quinoa in a pot with water. Bring to the boil, reduce to simmer, cover with a lid and cook for 15-20 minutes until the water has been absorbed (do NOT stir!). If you need some guidance making quinoa, check out my video, here. 3. When the quinoa has cooked, transfer it to a large bowl to cool it and halt the cooking process. When it is no longer piping hot, you may add just under half (only half!) of your tezu, the vinegar preparation. Fold to incorporate and taste for seasoning. Add more salt if necessary. The quinoa should have a distinct sweet acidity, but not be overpowering. Now cover with a towel and let the quinoa cool completely. 4. While the quinoa is cooking, prepare all the filling ingredients. Blanch the vegetables you want cooked and cut everything into long strips for ease of rolling.

TO ROLL THE SUSHI Step 1: Place a sushi mat (or piece of plastic film) down on a clean cutting board with the slats running horizontally. Place a nori sheet, shiny-side down, on the mat, 2cm from the edge closest to you. Use wet hands to spread a thin layer of quinoa evenly over the nori sheet, leaving a 3cm-wide border along the edge furthest from you. Arrange the fillings across the center of the quinoa. Grate fresh horseradish root over top, then sprinkle with sesame seeds. Step 2: Use your thumbs and forefingers to pick up the edge of the mat closest to you. Use your other fingers to hold the filling while rolling the mat over to enclose. Gently pull the mat as you go to create a firm roll. Step 3: Continue rolling until all the quinoa is covered with the nori and you have a neat roll. Shape your hands around the mat to gently tighten the roll. Use a wet sharp knife to cut into pieces. Arrange sushi on a serving platter and serve with pickled ginger and shoyu.

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spring spirit polenta .............................................................................

PURELY SPRING | SEASONAL RECIPES


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Serves 4

1 cup polenta (not instant) 4 – 6 cups light vegetable broth or water 2 small onions 250 g. asparagus 50 g. wild leeks 1 cup shelled green peas Knob of ghee or coconut oil ½ cup grated Pecorino Romano (hard sheep’s milk cheese), plus more for garnishing (optional) Olive oil for garnishing 1 lemon Sea salt

1. Heat the vegetable broth (water is fine) and a good pinch of sea salt in a large saucepan until simmering. Slowly pour in the polenta in a steady stream, whisking all the while to prevent clumping. Stir constantly for a couple minutes, reduce heat and simmer. Stir every five minutes or so. If the polenta becomes too thick, add hot water and whisk in. 2. While the polenta is cooking, prepare the vegetables. Finely dice the onions. Wash, trim and cut the asparagus on the diagonal into 1” (2.5 cm) pieces. Wash and pick over wild leek leaves, and save any flowers for garnish. Shell peas. 3. When you are about 15 minutes away from serving, heat a little ghee or coconut oil in a large skillet add the onions, and a pinch of salt. Fry over medium heat until golden (about 10 minutes). Next add the peas and asparagus. Cook for 2-3 minutes, just until their raw edge has disappeared (add a little water if the pan is very dry, which will help to steam the veggies). Then add the wild leeks and wilt. Squeeze half a lemon over the top. Season to taste. 4. You can tell the polenta is cooked when you rub a small amount of it between your fingers and it is no longer gritty, approximately 30-45 minutes (read the label on your own box for cooking time approximations). The final consistency should be creamy and smooth. Add the grated cheese to the polenta if desired, and give it a final stir. Add a little milk or water to thin if necessary. Season to taste. 5. To serve, scoop a portion of polenta onto a plate then add the cooked vegetables. Add shaved Pecorino Romano if desired, a drizzle of quality olive oil, and a wedge of lemon on the side. Rejoice.

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MEET SARAH. Holistic nutritionist and chef, Sarah Britton (CNP) is the founder of New Roots Holistic Nutrition, where she educates others to be active participants in their own health and healing. Sarah is the author of My New Roots, an award-winning food blog that inspires people to make healthy choices every day.

SPRING INGREDIENT DIGEST ASPARAGUS: an excellent source of vitamin K, B folate, C and A. Asparagus is also high in dietary fiber.

PEAS: a good source of protein and dietary fiber. Peas are also rich in B-complex vitamins and minerals, such as potassium, phosphorous, magnesium, iron, calcium and zinc.

TOMATOES: high in vitamins A and C. Tomatoes also may lower your risks of heart disease, osteoporosis and skin damage.

ARTICHOKES: high in potassium, which helps maintain a healthy blood pressure and good heart health. Artichokes are also rich in phytonutrients and antioxidants, which boost immunity.

LEMONS: antiseptic, antibacterial and antioxidant rich. Lemons are also high in Vitamin C and potassium.

STRAWBERRIES: an excellent source of vitamins and fiber. Strawberries also contain particularly high levels of antioxidants known as polyphenols and are packed with vitamin C.

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PURELY SPRING | SEASONAL RECIPES


raw cashew hummus wrap .............................................................................

1 1/2 cups raw cashews (soaked for at least 5 hrs) 2 tbs tahini 1/4 water 3 tbs lemon juice 2 garlic cloves 1/4 tsp sea salt 1 large collard green (or a brown rice wrap)

1. Soak and drain cashews. 2. In blender, blend the garlic, then add the soaked cashews, garlic, lemon, tahini and sea salt and blend! 3. Spread cashew hummus onto a collard green wrap, add in some radish sprouts, dandelion greens, seasonal carrots and avocado. Roll it up and viola!

OPTIONAL ADD-INS: RADISHES OR RADISH SPROUTS- spice up the dish + stimulates digestion

CARROTS- adds crunch + color + natural sweetness BEETS- adds crunch + color + natural sweetness + cleanses liver DANDELION GREENS- bitter + aids in cleansing AVOCADO- adds creaminess + good fat UEMBOSHI/APPLE CIDER VINEGAR- stimulates liver cleansing CAYENNE- adds a spicy kick + boosts metabolism for cleansing

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sweet n’ cleansing spring tea .............................................................................

1 wedge lemon, juice 1 inch fresh ginger, sliced 1 tsp raw local, seasonal honey ¼ tsp turmeric

Boil water. Add lemon, ginger, honey and turmeric, mix and sip. Drink cold or warm is preferred(to stimulate digestion and cleansing of the liver).

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MEET ARIELLE. Arielle J Fierman, Board Certified Health Coach, JeWELLry Designer and Founder of Bewellwitharielle.com, is an expert on healthifying recipes and promoting wellness as a lifestyle. She leads nutrition lectures, cooking classes and supermarket tours around New York City, full of kale and quinoa, and free of diets and deprivation. She was most recently featured on NBC – Today in New York. Her recipes are creative, her food is delicious, and her tips will leave you shouting, “I love me!” Connect with Arielle at www.Bewellwitharielle.com.

PURELY SPRING | SEASONAL RECIPES


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cowboy quinoa salad .............................................................................

2 cups dry quinoa 1 cup white corn (from fresh or canned) 2 limes 2 small english cucumbers 2 small jalape単os 2 Roma Tomatoes 1/2 cup diced green onion 2 tbs olive oil 1/4 tsp garlic powder 1/4 Ts. chili powder 1 1/2 tsp sea salt 1 1/2 tsp pepper

1. Cook and cool quinoa by following directions on the package and then refrigerating the cooked quinoa for about 20 minutes. 2. Meanwhile, finely chop cucumbers, tomatoes, green onion, and jalape単os. I like to de-seed the cucumbers and jalape単os. 3. Take cooled quinoa out of the fridge and begin mixing in the olive oil and lime juice. Coat quinoa evenly. 4. Then, mix in all chopped veggies as well as seasoning. Make sure to stir well and place in the fridge for another 10 minutes. Serve cold and enjoy!

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PURELY SPRING | SEASONAL RECIPES


chocolate coconut pudding .............................................................................

1-2 servings

1 ripe avocado 1/4 cup unsweetened cocoa powder 1 tsp vanilla 3 tablespoons raw honey 1/4 cup coconut milk

1. Blend together all ingredients in a food processor and refrigerate for 30 minutes. 2. Add shredded coconut and crushed walnuts for the topping.

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MEET LINDSAY. I’m a former So-Cal gal turned Pacific Northwest, plaid-embracing, food-loving, outdoor enthusiast. I am the owner of Nourish Nutrition + Wellness, which is a health/nutrition counseling business practicing a balanced approach when it comes to health and nutrition. I went to school and studied Integrative Nutrition, where I was taught both Eastern and Western philosophies on health and eating. In my free time you can find me blogging away at www.kaleandcoriander.com. My blog is a pacific northwest inspired blog, where I capture my life adventures and create recipes that are gluten free. You will also find that most of the food I make is low glycemic and dairy free as well.

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PURELY SPRING | SEASONAL RECIPES


PURELY SPRING | 45


spring bounty pasta .............................................................................

½ package of pasta, preferably brown rice or whole wheat 1 bunch of garlic scapes, chopped 1 bunch of ramps, chopped 1 cup of morels, well cleaned and chopped 3-5 tablespoons olive oil Juice and zest of 1 lemon Salt and pepper to taste ½ cup fresh basil, torn into small pieces Freshly grated parmesan cheese (optional)

1. Cook pasta according to package directions in an ample amount of salted water (water should taste like the ocean). After cooking drain pasta and reserve 1 cup of pasta water. 3. In a pan sauté garlic scapes and ramps in olive oil until golden brown. Season with salt and pepper. 4. Add chopped morels and continue to cook another 3-4 minutes until mushrooms are soft and cooked through. 5. Add cooked pasta to vegetable sauté. Add a drizzle of olive oil, lemon juice and lemon zest and combine well. 6. Add additional pasta water as needed to form a sauce and add parmesan cheese now if using. Season with additional salt and pepper and serve!

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MEET ROBYN. Robyn Youkilis, a board certified Health Coach and Healthy Cooking Expert and founder of Your Healthiest You and co-founder of {Healthy} Cooking Camp, was coined by Pure Wow as “the busy ladies health coach”, supporting busy guys and gals on their journey to becoming the healthiest that they can be. At Your Healthiest You, Robyn offers boutique style one-on-one coaching, runs a seasonal “members only” cooking club, and co-launched a cutting edge online cooking show, {Healthy} Cooking Camp.

PURELY SPRING | SEASONAL RECIPES


mixed greens with granola croutons + yogurt dressing ............................................................................. Serves 2

2 handfuls of mixed greens (we love kale, romaine or a spring mix) 5-7 mint leaves, finely chopped 1 small handful of sprouts (optional) 1 heaping handful of granola.

LEMON YOGURT DRESSING

1/2 cup plain soy or coconut based yogurt Zest and juice of 1/2 a lemon Sea salt and black pepper, to taste

1. In a bowl, combine the yogurt, lemon zest, juice and salt and pepper. Mix well to combine. 2. In a medium salad bowl toss together your greens, mint and sprouts. 3. Top the salad with a heaping handful of granola and drizzle the dressing over top.

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MEET HEALTHY COOKING CAMP.

Robyn Youkilis + Quinn Asteak, fashion-stylist turned board certified Health Coach and Healthy Cooking Expert, are the founders of Healthy Cooking Camp, an online, interactive cooking show and program that takes people from totally confused to total connoisseur in their own kitchen. Through {Healthy} Cooking Camp, Robyn and Quinn have used their signature sass and general coolness to inspire thousands of people from around the world to learn to cook and nourish themselves with real, whole foods.

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PURELY SPRING | SEASONAL RECIPES


PURELY SPRING | 49


vanilla chocolate chunk cheesecake with peanut butter + coconut .............................................................................

CRUST

1 cup buckwheat groats 1 cup dates

1. Process the oats (or buckwheat) and dates until they stick together. 2. Press into the bottom of a spring form pan and put in the fridge.

CHEESECAKE

2 or more bananas 1/4 cup melted coconut oil 2 cups cashews 1 1/2 cups dates 1/4 cup liquid sweetener, like maple syrup, if desired Beans from one vanilla pod (or 1 teaspoon vanilla extract) Water, as needed 1/4 cup cacao or carob powder

1. Blend all ingredients - EXCEPT cacao or carob - until very smooth. Add as little water as possible to keep your cheesecake creamy. If you don’t want to add any water, use some liquid sweetener or another banana. 2. Now take out half the batter and put in a bowl. 3. Add the cacao or carob in the remaining batter that is still in your blender and blend until it’s incorporated. 4. Now spread the vanilla layer and the chocolate layers on your crust, alternating a few times. 5. Set in the freezer overnight and then drizzle with peanut butter and chocolate the next day.

TOPPING

3 tablespoons raw chocolate 3 tablespoons raw peanut butter (or you can use regular - it’s up to you)

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PURELY SPRING | SEASONAL RECIPES


carrot cake with cashew cream cheese frosting, pistachios & walnuts .............................................................................

CASHEW FROSTING

2 cups cashews, preferably soaked for a couple hours 1-2 tablespoon lemon juice 2 tablespoons liquid coconut oil 1/3 cup maple syrup Water, as needed

1. Blend all ingredients in your high speed blender until smooth, adding as little water as possible. Taste it mmm. Put in a bowl and set aside.

CAKE

2 large carrots, peeled 1 1/2 cups buckwheat flour (just grind buckwheat groats into flour in your blender) 1 cup dates 1 cup dried pineapple (or more dates) 1/2 cup dried coconut 1/2 teaspoon cinnamon

1. Cut the carrots into small chunks. 2. Throw all the ingredients (including the carrots) in your food processor and pulse until it’s all in really small pieces and sticks together.

ASSEMBLY Press half the cake mix into the bottom of an adjustable spring-form pan, mine was about 6 inches. Spread on about 1/3 of the frosting and put it in the freezer until the layer of frosting is hard. Press on the rest of the cake mix. I let it set in the fridge overnight, then frosted the whole thing, but you can do it right away if you want. Take it out of the pan and use the remaining frosting, cover with whatever garnishes you like. Enjoy!

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PURELY SPRING | SEASONAL RECIPES


PURELY SPRING | 53


cashew fruit tart with coconut, ginger + mint .............................................................................

CRUST

1 cup walnuts 1 cup buckwheat groats 2 cups raisins or dates

Process the walnuts and oats/groats in your food processor until they are a rough flour. Add the raisins and process until it starts sticking together. Press in the bottom of a lined tart tin and set aside.

FILLING

1 cup cashews Handful mint leaves 1 tablespoon peeled ginger root 2 tablespoons liquid coconut oil 1 cup dates 1/4 cup maple syrup (optional) Water or other liquid, as needed

Blend all ingredients until smooth, adding as little water or other liquid as possible, but enough to make it creamy and smooth. Taste it and add more stuff according to your preferences. Or not.

ASSEMBLE THE BEAUTY: spread the filling onto your crust evenly and set in the fridge overnight or for a few hours. Decorate with sliced fruit, coconut shavings and mint leaves. Enjoy!

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MEET EMILY. Hey, gorgeous! I’m Emily, you can call me Em. I am 19 years old, living in Vancouver, British Columbia and going to university. Oh yeah - I also spend a huge chunk of my time managing and developing my website, This Rawsome Vegan Life, where I make and share raw vegan food porn recipes with the world. Why? Because being vegan rocks, and I want everyone to know. In my spare time, I love being outdoors, exercising, laughing, hiking, dancing like a gypsy to weird music, taking baths, licking salt rock candles, petting my cats, hugging trees, kissing strangers, and other activities. As far as my future goes, I’d like to eventually be a professional blogger (don’t laugh) and hopefully coach people on their diets, teach raw food classes, and cater for those who want raw food in their lives. For now though, just enjoy my recipes!

PURELY SPRING | SEASONAL RECIPES


Thank you to our incredible contributors. Your work never ceases to amaze us! EDITORIAL: Caroline Caligari Megan Tysoe Elizabeth Stein

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Purely Spring  

a quarterly magazine by purely elizabeth.

Purely Spring  

a quarterly magazine by purely elizabeth.