A Twist on Simple

Super Natural Simple by Heidi Swanson

I generally have an aversion to any food that markets itself as healthy. I would blame it on my upbringing, where we ate chicken liver paté as though it were peanut butter and chose salami over candy more often than not. Really, though, I get into vegan food and whole grains about once a year, in the same way I seem to sit bolt upright every spring and vow to konmari my house. There have been juicing phases and vegetarian phases and ancient grain phases in my life, always part of a promise to reform my habits, lose weight, or invest in my gut flora. Cynically I think the promise of total health makeover is the thing that makes these diets and fads. If you’re looking for “results” from eating whole grains well then you’re likely to be disappointed. What appealed to me about this book was less about starting a new diet or way of life, and more about indulging in flavours and textures I don’t often get to eat. The combination of pearl barley and mushroom, for example, is something I crave often but don’t make for reasons unknown. I love a nutrient dense breakfast but I often opt for, well, black coffee or leftover pizza. So I picked up this book to remind me of some foods I love, and learn how combine them with some flavours I’ve been playing with like garam masala, nori, and sriracha.

 

The recipes

All the recipes in the book are for 2 people except the appetizers, which I combined into a BBQ feast. These are skewers and spring rolls in larger quantities for a crowd. Feel free to cut down the quantities if you like, or have the BBQ on the last day and revel in the leftovers. I had a couple of pals over and they went home with doggie bags.


Prep

Turmeric Coconut Ricotta

Rustic Focaccia

California Masala Cluster Granola

and

Cauliflower Soup

Breakfast

Instant Sriracha Oats

Multigrain Pancakes

Granola with Fruit & Yoghurt


Lunch

Pinkest Party Dip

Five Minute Bean Salad

Summer Tomato & Celery Salad

Green Sesame Chips

Dinners

Any Noodles with Lemon Nori Oil

Cauliflower Soup with Wonton Chips

Buttermilk Farro Risotto

Tangerine & Tahini Ponzu Noodles

 
 

Shopping list

I always assume you have salt, pepper, olive oil, and flour.

 

Vegetables & fruits

Avocado (1)
Red beet (1)
Broccoli
Brown mushrooms
Yellow onion
Carrot
Cauliflower
Celery stalks (2)
Chives
Cilantro leaves
Zucchini (1)
Flat-leaf parsley
Garlic
Fresh ginger
Lemons (4)
Marjoram leaves
New potatoes (3)
Red onion (1)
Shallots (1)
Green onions
Tangerine (1)
Tomatoes (2)


Spices, etc.

Dried rose petals
Nori
Chana masala spice blend
Chile flakes
Fine-grain sea salt
Cayenne pepper
Ground cumin
Ground turmeric
Sesame seeds


Baking

Baking powder
Baking soda
Granulated cane sugar
Chia seeds
Cornstarch
Dragon fruit powder
Active dry yeast (1 packet )
All-purpose flour
Toasted sliced almonds
Rose water
Rye flour
Whole wheat flour


Dairy & Freezer

Buttermilk (280ml)
Dumpling wrappers
Eggs (2)
Parmesan cheese
Full-fat whole milk (o.5 gallon)


Pantry

Coconut
Honey
Oatmeal (instant)
Pure maple syrup
Rolled oats
Whole grain cereal
Full-fat coconut milk (14 ounce can)
White beans (30 ounces)
Farro
Dried soba noodles
Dried noodles
Raw cashews
Toasted peanuts
Walnuts
Tortilla chips


Oils & Vinegars & Sauces

Black olives
Extra-virgin olive oil
Lemon olive oil
Ponzu
Sriracha
Tahini
Tamari
Toasted sesame oil
White wine vinegar


Prep

Mise en place
5 mins

For the cauliflower soup: chop 1 zucchini, chop 1 large yellow onion, cut 3 new potatoes into 1/2-inch cubes, cut 1 head cauliflower into florets.

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Start cooking
3.5 hours

Make the focaccia dough
Pour 1 ½ cups water into a large bowl and sprinkle in 1 packet active dry yeast and 1 tsp granulated cane sugar or honey. Let it sit for 5 minutes or so, until it gets foamy.

Add 2 ¼ cups all-purpose flour, 1 ¼ cups rye flour, 1 tsp fine-grain sea salt, and 1 tbsp olive oil. Using a wooden spoon, mix until the dough comes together, then turn it out onto a work surface. Wash the bowl, rub it with another 1 tbsp olive oil, and set it aside. Knead the dough for 5 minutes or so, until it feels smooth and elastic. Return the dough to the bowl, turning it in the oil. Cover the bowl with a clean dish towel and let it rise in a warm place until doubled, typically 1 hour.

Start your ricotta
Combine the 0.5 gallon full-fat whole milk, a 14 ounce can full-fat coconut milk, 4 slices ginger, 1 tsp turmeric, 1 tsp sea salt, and 4 cloves smashed garlic in a large pot over medium-low heat. Slowly bring to a simmer, stirring regularly. When the milk begins to simmer, stir in ⅔ cup lemon juice and continue to heat. The milk should begin to curdle; if it doesn't, add more lemon juice, a splash at a time.

Drain the ricotta mixture through a fine-mesh strainer or cheesecloth into a clean bowl, pressing out as much moisture (whey) as possible; reserve the whey for another use. The ricotta will continue to thicken and drain as it cools.

Bake your granola
Preheat the oven to 275°F and place a rack in the center.

Combine 2 cups old-fashioned rolled oats, 1 cup cashews, 1 cup unsweetened shredded coconut, 2 cups whole grain cereal, and ½ tbsp chana masala on a rimmed baking sheet. Drizzle ½ cup olive oil across the mixture, followed by ⅓ cup maple syrup and ½ tsp rose water. Use your hands to gently mix until everything is thoroughly coated. Drizzle 1 large egg white, beaten over the mixture and toss again.

Press into an even layer. Bake for 30 minutes, rotate the pan halfway, and bake for 15 to 20 minutes more, or until the granola is deeply golden.

Remove the pan from the oven, sprinkle with 1 cup rose petals, and allow the granola to cool completely without stirring. Use a metal spatula to lift slabs of the granola from the pan and break up enough to store in an airtight container for up to 2 weeks.

Note: Chana masala spice blends often include salt, so it’s omitted it in this recipe. If you use a salt-free blend, add a scant ½ tsp of fine-grain sea salt with the dry ingredients.

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Make your pink dip
Place 1 15oz can of white beans in a blender or food processor and add ½ tbsp dragon fruit powder, ½ raw, peeled beet, ⅛ cup lemon or orange juice, 1 clove of garlic, ⅛ tsp cayenne, ¼ tsp salt, and 1 tbsp tahini. Blend for 2 to 3 minutes, until smooth, stopping to scrape down the sides of the blender once or twice along the way. Taste and add more citrus juice or salt as needed.

And the cauliflower soup
Preheat the oven to 350°F and place a rack in the center. Grease a baking sheet with just a bit of oil and arrange 12 dumpling wrappers in a single layer. Bake for 5 to 7 minutes, until deeply golden, then remove the baking sheet from the oven and transfer the wrappers to a cooling rack to crisp. Store as you would potato chips.

Heat 2 tbsp olive oil in a large pot over medium-high heat. When the oil is hot but not smoking, stir in the onion. Sauté for 2 minutes, then stir in the zucchini, potatoes, cauliflower, and 1 ½ tsp salt and cook for 5 minutes more, until the veggies start getting a bit tender. Add 5 cups water and bring just to a boil. Dial back the heat and simmer for 7 to 10 minutes, until the cauliflower and potatoes are tender throughout. Remove the pot from the heat and transfer the soup to a high- speed blender (in batches, if necessary). Alternately, use a hand blender directly in the pot. Blend the soup until smooth. Cool and store in the fridge.

When you’re ready to bake the focaccia
Preheat the oven to 400°F and place a rack in the center.

Tip the dough into an 8 by 12-inch baking dish or onto a baking sheet to bake it free-form and deflate it across the pan with flat hands. Let it rise, covered, for another 20 to 30 minutes, until the dough is nice and puffy.

Use your fingers to press lots of deep holes into the dough. Drizzle 2 tbsp oil over the dough and sprinkle with a bit more salt. Add toppings as you like. I put lemon slices, olives, and garlic. Bake for 20 minutes, until the focaccia is deeply golden and cooked through. Transfer the bread to a wire rack to cool for a bit before cutting. Taste and sprinkle with a bit more salt as needed.

Wrap the focaccia and store it at room temperature for up to 2 days. Make croutons or bread crumbs after that.

Prepare the pancake (or waffle) mix
Combine ½ cup oats, 1 cup whole wheat and 2 cups all- purpose flours, 1 cup cornstarch, 2 tsp salt, 2 tsp baking powder, and 1 tsp baking soda in a large airtight container and mix well. Stored at room temperature, the mix will keep for a month or so.

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Breakfast

Instant Sriracha Oats

In a small pot, bring ⅔ cup water to a boil over medium-high heat.

Place ⅔ cup unsweetened instant oatmeal in a small bowl, pour the boiling water over the top, and stir well.

Drizzle ¼ tsp tamari over the oats, dot with 1 tsp sriracha, and top with a sprinkling toasted peanuts, ¼ tsp chia seeds, and 1 tbsp thinly sliced green onions.

Serve immediately.

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Multigrain Pancakes

To prepare the mix, combine ⅛ cup old-fashioned rolled oats, ¼ cup whole wheat and ½ cup all- purpose flour, ¼ cup cornstarch, ½ tsp salt, ½ tsp baking powder, and ¼ tsp baking soda in a large airtight container and mix well.

Whisk together 1 cup buttermilk, 1 egg, and ½ tsbp oil in a large bowl.

Add the waffle and pancake mix and carefully fold together into a uniform batter (don't overmix).

Oil a waffle iron or skillet.

Use a scoop to ladle the batter into your heated cooking vessel and cook until golden and crisp.

Transfer the waffles or pancakes to a 225°F oven while you make the rest.

Store any leftover batter in an airtight container in the refrigerator for up to 2 days.

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Granola with Fruit & Yoghurt

Combine granola and your favourite yoghurt. Top with fruit, hemp seeds, or whatever else you want. Enjoy!

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Lunches

Focaccia and Crudités with Ricotta and Pinkest Party Dip

Drizzle the ricotta with olive oil and sprinkle with sesame seeds.

Serve the dip with some lemon zest over top, rose petals and mixed chopped nuts.

Eat the cheese and dip with focaccia and whichever fresh crunchy vegetables you have on hand.

We had a soft boiled egg and used the ricotta as toast soldiers.


Green Sesame Chips

Preheat the oven to 400°F and place a rack in the center.

Spread 100g tortilla-style leafy green chips evenly on a baking sheet and bake for 3 to 5 minutes, until toasted.

Remove the baking sheet from the oven, drizzle the chips with ½ tsp sesame oil and ½ tbsp olive oil, and use tongs to gently toss.

Sprinkle with 1 tbsp sesame seeds, 1 green onion, finely sliced, ⅛ cup chopped cilantro, and half an avocado, diced and gently but thoroughly toss again.

Transfer the chips to a serving bowl and serve hot.


5-Minute Bean Salad

Place 1 can of drained and rinses white beans in a medium serving bowl.

In a blender, combine ⅛ cup marjoram or oregano leaves, ¼ cup flat leaved parsley, 1.5 cloves garlic, ⅛ tsp salt, and ⅙ cup olive oil.

Pulse until smooth.

Toss the dressing with the beans and 1/4 cup toasted sliced almonds. Serve with a dusting of lemon zest.


Summer Tomato & Celery Salad

Combine 2 celery stalks, thinly sliced, 1/3 thinly sliced red onion, 2 small tomatoes cut into bite-sized pieces, 2 tbsp mixed chopped herbs, ⅙ cup toasted walnuts, 1 tbsp olive oil, and a pinch of sea salt in a large bowl.

Toss, drizzle 1 tsp white wine vinegar across everything, then toss again.

Taste and adjust with more oil, salt, and vinegar as needed.

Serve immediately.

I put this on top of some pasta since I had run that morning and wanted something substantial

Dinners

Any Noodles with Lemon Nori Oil

To toast nori, gently wave one third of a sheet over the flame of a gas burner or bake it on a baking sheet in a 350°F oven until crisped. Cool, then crush or cut the toasted nori into the smallest flecks you can manage.

In a small bowl, combine the nori and ⅓ bunch minced chives, reserving a bit of each for topping at the end. Add the ⅙ cup olive oil, a pinch of salt, the zest of 1 lemon, 1 tsp sesame seeds, a pinch of cayenne, and a pinch of cumin to the bowl and set aside.

Bring a large pot of salted water to a boil.

Add ⅓ pound noodles and cook according to the package instructions. Drain well, reserving ⅓ cup of the noodle water. Return the noodles to the pot and place it over low heat. Stir in a little of the reserved noodle water, most of the nori oil, and a couple tbsp parmesan cheese and stir well. Add more noodle water, a splash at a time, to loosen up the noodles as needed.

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Cauliflower Soup with Wonton Chips

Preheat the oven to 350°F and place a rack in the center.

Grease a baking sheet with just a bit of oil and arrange 4 dumpling wrappers, cut into quarters in a single layer.

Bake for 5 to 7 minutes, until deeply golden, then remove the baking sheet from the oven and transfer the wrappers to a cooling rack to crisp.

Gently warm the soup you prepped. Ladle the soup into bowls and serve topped with the wonton chips a sprinkle of sesame seeds and a light drizzle of sesame oil.

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Buttermilk Farro Risotto

In a large saucepan over medium-high heat, combine 1 tbsp olive oil, 1 chopped shallots, and 1 clove minced garlic. Sauté for about 5 minutes, until the shallots have softened, then stir in 80g finely chopped brown mushrooms.

Cook for about 4 minutes, until the mushrooms take on a bit of color. Stir in 150g farro or pearl barley and a pinch of salt and cook for 1 minute more. Add 2/3 cup hot water and simmer for 3 to 4 minutes, until the farro has absorbed some of the liquid. Adjust the heat to maintain an active but gentle simmer.

Add the remaining 2 cups hot water in increments of 1/2 cup, letting the farro absorb most of the liquid before adding more water. This should take between 40 and 45 minutes in total. Stir the risotto regularly so the grains on the bottom of the pan don't scorch.

When the farro is tender, remove the pan from the heat and let it rest for 4 minutes. Stir in ⅙ cup buttermilk and 2 tbsp parmesan cheese.

Scoop the risotto into bowls and serve topped with the remaining 1 tbsp cheese and 1 tbsp chopped black olives.

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Tangerine & Tahini Ponzu Noodles

Bring a large pot of salted water to a boil. Add 4oz soba noodles and cook according to the package directions. In the last minute of cooking, add 1/2 head broccoli florets and cook until bright green and just tender. Drain, rinse with cold water to stop the cooking, shake off any excess water, and transfer to a large bowl.

In the meantime, in a small bowl, whisk together 1 tbsp tahini, ⅙ cup tangerine juice, 1 tbsp ponzu, and ½ tsp honey. Stir the mixture into the cooked soba noodles along with 1/2 carrot, scrubbed and sliced into razor-thin coins. Taste and add a bit of salt as needed.

To serve, scoop the noodles into bowls and top with some tangerine zest, chile flakes, and sesame seeds.

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Lessons and leftovers

Hits and misses really. The ricotta and pink party dip were meh. The nori noodles were outstanding. The summer tomato salad was boring, the pancakes were excellent. I think overall I just found the recipes a little dull. In fairness last week I had just finished Kiin, where each meal is intense with flavour. Going from lemongrass and cilantro roots to tangerine zest on soba noodles was underwhelming. I really enjoyed breakfast this week, though. I would highly recommend making a huge batch of granola.