The
SPRING ISSUE 2019
‘FOR-MORE’ FOODS WHY WE LOVE SPROUTING
KATLIN’S GUIDE TO
GROWING YOUR OWN HERBS
DIETITIAN SPOTLIGHT MEET OUR HOLISTIC RDs
SIMPLE, ‘FOR-MORE’ RECIPES
SPRING FOR MORE Spring has sprung. With the plants sprouting up and sun shining, it’s a perfect time to focus on real food from that comes from the Earth. This Spring, make — and maybe even grow — food that is for-more: more purpose, more nutrition, more taste. From plantpowered crackers to almond-based treats, our ingredients and recipes will help you thrive.
- The Simple Mills Team
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Smoked sea salt
Basil
Cucumber
Cherry tomato halves
Beet hummus
Sunflower seed pesto
EVERYTHING SPROUTED SEED CRACKER
ORIGINAL SPROUTED SEED CRACKER
Why SPROUT?
OUR FOODS AREN’T JUST ‘FREE-FROM,’ THEY’RE ALSO FOR-MORE. Our team picks every ingredient with a purpose, and in the
The sprouting process removes this layer, making the seed’s
case of our Sprouted Seed Crackers, we sprout them too.
vitamins and minerals more accessible to your body.
Did you know that seeds have protective barriers that keep
Plus, these sprouted seeds have higher protein and fiber than
the good stuff (like nutrients) inside?
their non-sprouted buddies. So sprout up! And snack on.
Balsamic drizzle
Cayenne
Peach slice
Cucumber
Kalamata spread
Mango cubes
GARLIC & HERB SPROUTED SEED CRACKER
Black bean hummus JALAPENO SPROUTED SEED CRACKER
Credit: Olivia Wagner, MS, RDN, LDN @livnourished
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10 MIN
50 MIN
PREP TIME
COOK TIME
GOLDEN BEET & CARROT GAZPACHO YIELD: 2-3 SERVINGS
INGREDIENTS
INSTRUCTIONS
4 small golden beets
PREHEAT oven to 400°F and
1 cup chopped carrots (about 2
line baking sheet with parchment
medium carrots)
paper.
1 medium shallot, cut in half
WRAP golden beets in aluminum
2 garlic cloves 2 mini cucumbers, chopped 1 1/4 cup water 1 Tbsp. rice vinegar 1/4 tsp. salt Coconut milk (for garnish)
foil and place on the baking sheet along with carrots and shallots. BAKE until all veggies are fork tender (40-50 minutes). TRANSFER the vegetables to the fridge and let cool completely.
Microgreens (for garnish)
ADD cooked beets, carrots and
Green onions (for garnish)
shallot along with the garlic
Black cumin (for garnish)
cloves, cucumbers, water, rice
1 box Simple Mills Sprouted Seed
vinegar and salt to a high speed
Crackers
blender and blend until perfectly smooth. TOP with coconut milk, microgreens, green onions and black cumin. ENJOY with your favorite Simple Mills Sprouted Seed Crackers.
Dietitian’s Tip Golden beets deliver vitamin C, fiber, and potassium along with vitamin A (which is also found in carrots). Double nutritional whammy. Credit: Maggie Michalczyk, RDN @onceuponapumpkin
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SPROUTED CHICKPEAS & SPRING VEGGIE PIZZA YIELD: 12 SERVINGS
INGREDIENTS
INSTRUCTIONS
SPICED SPROUTED CHICKPEAS
PREHEAT oven to 400°F and
1 1/2 cup sprouted chickpeas
line baking sheet with parchment
1/2 tsp. smoked paprika
10 MIN
50 MIN
PREP TIME
COOK TIME
paper. ADD all spiced sprouted
1/2 tsp. chili
chickpeas ingredients to a small
1/2 tsp. salt 2 tsp. dried minced onion
bowl and toss to combine. Arrange on the prepared baking sheet.
ROASTED ASPARAGUS
BAKE for 15 minutes.
1 small bundle asparagus
TAKE out of the oven, move the
1/2 tsp. extra virgin olive oil
chickpeas around and arrange
Salt and pepper, to taste
the asparagus next to them.
1 Tbsp. lemon juice
Drizzle asparagus with a bit of olive oil and season with salt and pepper.
PIZZA 1 box Simple Mills Pizza Dough Mix
RETURN the baking sheet to the oven and bake for an additional 10 minutes.
2 Tbsp. apple cider vinegar 2 Tbsp. vegetable oil
REMOVE from the oven and drizzle asparagus with lemon
6 Tbsp. water
juice. Set aside.
1/4 cup sprouted sunflower seed
WHISK apple cider vinegar, oil
& kale pesto (recipe on page 6)
and water in a large bowl. Add
Arugula
Simple Mills Pizza Dough Mix.
Radishes, sliced
Stir until a dough forms. PLACE on the parchment-lined baking sheet. Flatten out the dough and form a circle. Bake for
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15 minutes. TOP pizza with pesto, a bit of arugula, asparagus and spiced sprouted chickpeas. Bake for 10 minutes. REMOVE from the oven, garnish
Dietitian’s Tip With 3 grams of fiber per 12 spears, asparagus is an especially gut-friendly veggie.
with sliced radishes and a crack of pepper.
Credit: Alexis Joseph, MS, RD, LDN @hummusapien
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5 MIN
0 MIN
PREP TIME
COOK TIME
SPROUTED SUNFLOWER SEED & KALE VEGAN PESTO YIELD: 1 cup pesto
INGREDIENTS
INSTRUCTIONS
2 cups kale, packed
ADD kale, basil, sunflower seeds,
1 cup basil
nutritional yeast, olive oil, garlic
1/3 cup + 2 Tbsp. sprouted sunflower seeds 1/4 cup nutritional yeast 2 Tbsp. extra virgin olive oil 3 garlic cloves 1/2 tsp. salt 1/2 tsp. pepper 1 box Simple Mills Sprouted Seed Crackers & Almond Flour Crackers
Dietitian’s Tip Kale delivers vitamin A, C, K and fiber. Matched with sprouted sunflower seeds, this vegan pesto delivers ‘more’ with every bite. Credit: Maggie Michalczyk, RDN @onceuponapumpkin
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cloves, salt and pepper to a food processor and process until a chunky pesto is formed. TASTE and adjust seasonings to your liking. ENJOY with your favorite Simple Mills Sprouted Seed Crackers & Almond Flour Crackers.
CARROT CUPCAKES YIELD: 12 SERVINGS
INGREDIENTS
INSTRUCTIONS
3 eggs
PREHEAT oven to 300°F and
1/3 cup oil
grease or paper line a 12 muffin
1/3 cup water 1 Tbsp. vanilla extract 1 box Simple Mills Vanilla Cake Mix 1 tsp. cinnamon 1/2 tsp. nutmeg 1 1/4 cups shredded carrots 1/2 cup sprouted pumpkin seeds 2 tubs Simple Mills Vanilla Frosting
15 MIN
30 MIN
PREP TIME
COOK TIME
cup tray. FOLLOW instructions on back of box, then mix cinnamon and nutmeg into cake batter. FOLD in sprouted pumpkin seeds and chopped walnuts with a spatula. SPOON batter into muffin cups, filling each 2/3 full. BAKE cupcakes for 15-20 minutes or until toothpick inserted in the
12 carrot tops (wash and cut
center comes out clean.
away excess greenery)
COOL cupcakes completely in pan or rack. REMOVE cupcakes from pan and set aside. TRANSFER two tubs of vanilla frosting into bowl of stand mixer. WHIP frosting on medium with whisk attachment for one minute or until smooth. SPOON frosting into your piping bag with desired tip or cut the tip of the bag. PIPE frosting into tops of each cupcake.
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PLACE a carrot top onto the center of each cupcake.
Dietitian’s Tip Adding vegetables to treats like cupcakes is an especially great way to sneak more veggies into your diet (and the little ones won’t even notice)! Carrots add vitamin A, fiber, potassium, and B6 vitamins to these treats that are almost too cute to eat. Credit: Maggie Michalczyk, RDN @onceuponapumpkin
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ALMOND LEMON OMBRÉ CAKE YIELD: 1 3-layered 8-inch cake
INGREDIENTS
INSTRUCTIONS
9 eggs
PREHEAT oven to 350°F and prepare three 8-inch cake pans with oil and parchment paper.
1 cup oil
FOLLOW instructions on back of box and prepare each cake batter separately, adding one tablespoon of
1 cup water
lemon juice to each.
3 Tbsp. lemon juice
BAKE cakes 30-35 minutes, then cool completely in pan.
3 boxes Simple Mills Vanilla Cake
REMOVE cakes from pans and set aside.
Mix
WHIP two tubs of vanilla frosting and 2 Tbsp. of lemon juice in a medium-sized bowl until smooth.
4 tubs Simple Mills Vanilla Frosting
PLACE cakes on cake dish or stand, putting a silver dollar sized circle of frosting in between each layer to
4 Tbsp. lemon juice
hold them together.
Natural yellow food coloring or
PIPE or SPREAD a thin layer of white frosting around the entire cake.
turmeric
SET cake in the fridge to firm while you make yellow frostings.
Roasted sprouted almonds (for
SCOOP one of each of the remaining frosting tubs into 2 separate bowls. Add 1 Tbsp. lemon juice to each.
topping)
ADD enough natural yellow dye or turmeric to obtain a dark yellow color to one of the bowls. Add a lesser
Frosting piping bags (optional)
amount to the other bowl, ensuring a lighter yellow color. SPOON each bowl of frosting into individual piping bags (if using). REMOVE cake from fridge. PIPE or SPREAD the darker yellow frosting around the cake, starting at the bottom and going 1/3 up the sides. Then do the same with the lighter yellow frosting around the middle third of the cake. Finally, pipe
NOTE: Remove cake layers from pans and peel off parchment paper from bottoms.
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or spread a second layer of white frosting around the top third of the cake. SMOOTH the frosting with a bench scraper or the top side of a butter knife at a soft angle. DECORATE with a sprinkling of chopped roasted almond, lemon slices, and shaved lemon peel.
20 MIN
35 MIN
PREP TIME
COOK TIME
Dietitian’s Tip Adding nuts to any dessert ensures protein, Omega 3, 6 & 9 fats, and fiber in your sweet treat. Opting for sprouted nuts helps to ensure your body can get to those nutrients even easier. Credit: Maggie Michalczyk, RDN @onceuponapumpkin
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20 MIN
20 MIN
PREP TIME
COOK TIME
Dietitian’s Tip Sesame seeds contain an array of minerals including copper, manganese, calcium, phosphorus, magnesium, iron, and zinc which help to support many body functions. Credit: Alexis Joseph, MS, RD, LDN @hummusapien
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BUILD YOUR OWN BAGEL BAR YIELD: 24 servings
INGREDIENTS
INSTRUCTIONS
2 boxes Simple Mills Artisan
PREHEAT oven to 350°F and
Bread
lightly grease 4 donut pans. Set
4 eggs
aside.
1 cup water
ADD eggs, water, olive oil and
1/2 cup apple cider vinegar 4 Tbsp. olive oil
apple cider vinegar to a large bowl. Whisk until combined. Add Simple Mills Artisan Bread mixes. Mix.
OPTIONAL Dried garlic, dried onion, poppy seeds, black and white sesame seeds, sprouted pumpkin seeds, sprouted sunflower seeds
FILL each donut mold 3/4 full with the dough. TOP with dried garlic, dried onion, poppy seeds, black and white sesame seeds, pumpkin seeds, or sunflower seeds.
SWEET BAGEL TOPPINGS Sprouted seed or nut butter, fresh berries, sliced banana, fresh figs, homemade jam, coconut yogurt, hemp hearts, walnuts, honey
BAKE for 20 minutes or until golden brown. PREPARE your bagel bar by beautifully arranging your bagel toppings on a table. REMOVE bagels from the oven, let cool completely and serve
SAVORY BAGEL TOPPINGS
with your prepared toppings.
Sliced avocados, sprouts,
SUGGEST the following
heirloom tomatoes, cream cheese, smoked salmon, fresh dill, cucumbers, fresh basil, black pepper
combinations: Coconut yogurt + sliced banana + honey + walnuts + hemp hearts Sprouted nut butter + homemade jam + fresh berries
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Cream cheese + smoked salmon + fresh dill Sliced avocado + heirloom tomato + fresh basil Sprouted nut butter + Coconut yogurt + fresh figs Cream cheese + cucumber slices + sprouts
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5 TIPS FOR
Organic Gardening WITHOUT A GARDEN By Katlin Smith, Simple Mills Founder & CEO
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I’ve always loved the idea of
Rainforest Blend or Happy Frog Potting Soil.
starter soil blend on top. Water the plants &
gardening. At the first sight of
A seed starter blend might also help. In
watch them grow.
spring, I start planning. Organic
my garden, I use Espoma Seed Starter Blend.
arugula, cherry tomatoes, basil,
You’ll need 20 quarts of soil per cubic foot
cilantro, squash, jalapeños… the list
(12”x12”x12”) of space.
goes on. I have such great hopes for my tiny
At least once a season, most gardens will face some form of challenge whether it is disease
3. Go Non-GMO or Organic
or pest. Watch for signs and look do a web
Unless you’re buying your plants at a natural
search for the natural solution. For example,
food store, pre-sprouted plants are often
caterpillars are often a pest eating the leaves
planted in soil filled with synthetics and fillers.
of greens. My favorite solution for caterpillars
I opt for starting from seed. It’s always fun to
is trichogramma wasps. Yes, wasps! They’re so
1. Identify where you’ll grow your plants.
watch a plant grow from a tiny sprout to a
small you’ll never see them or know they exist,
You can grow all kinds of plants in planters
beautiful strong plant. It’s actually quite easy
but they get to work destroying moth eggs
and pots: tomatoes, lettuce, cucumbers. They
to source non-GMO, heirloom, and organic
before they ever become caterpillars. Super
don’t require vast amounts of space, just
seeds. (Amazon has a lot of good options!)
cheap & pesticide-free. Another common
patio often to end up with a wilting garden by mid-summer. Here are the tricks I’ve learned over the years to growing delicious, organic veggies on my patio.
some sunlight and a planter box or pot. Most vegetables require at least 6 hours of sun per day. For patios with roofs, this means that you need to have planters hanging over the balcony. For patios exposed to the sun, you can opt for standing planters, pots, or even waist-high elevated garden beds (these are great for ergonomics!).
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5. Stay on the defense.
4. Don’t overcrowd. After purchasing your soil and planters, it’s time to plant. Begin by loosening the soil and planting it gently. You don’t want the soil too compact or it will be difficult for the
issue is rot, which is caused by a calcium deficiency. This can be fixed by supplementing the soil with milk or egg shells. Whatever the issue, the goal is to catch it early so you can fix it before it becomes a problem.
roots of plants to grow. Once the soil is set,
Keep with it.
place the seeds on the bed. Remember: less
A green thumb doesn’t always come naturally
is more! Overcrowding your plants depletes
(it definitely didn’t for me). But with some
2. Start with good soil.
the minerals from your soil, and facilitates
practice and working in these 5 helpful tips,
Soil is what defines the quality of your
the spread of disease and pests. Read the
you’ll get the hang of it in no time. Not only
produce and its mineral content. It’s often
instructions on each seed package or plant
will you have a beautiful garden just in time
difficult to find soil that is organic and without
you’ve purchased and spread accordingly.
for summer, but it may even save you a few
additives. I would recommend Sunshine
Then finally, spread a 1” layer of your seed
trips to the grocery store.
RDs WE Simple Mills: How would you describe yourself & your business?
OLIVIA
Olivia: I am a functionally-focused Integrative RDN living in Chicago. My goal is to help others uncover the needs of their specific body, establish trust with food, and learn to live a life that is truly nourishing. Maggie: I am a Chicago-based registered dietitian; I run a private practice and the blog Once Upon a Pumpkin. I focus on healthy seasonal eating for busy millennials all year round. Jenna: I’m a registered dietitian nutritionist working in nutrition communications and consulting. I serve as a nutrition expert backing products I believe in. SM: What is your favorite Simple Mills product? O: The Everything Sprouted Seed Crackers…I love using them as a scoop for salmon salad or crunching them up into my favorite cabbage slaw.
MAGG IE
M: Pumpkin Muffin & Bread mix! J: It’s hard to pick just one! I LOVE the Rosemary Almond Flour Crackers and would have to choose the Chocolate Cake and Vanilla Frosting as a close second.
love
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J: Good health and nutrition are something to value and prioritize but nothing to stress or obsess over. Be mindful of the choices you make, don’t overthink it, and enjoy your food. SM: What is your daily mantra? O: I make short “I am” lists. I take inventory at the start of each week and create a list at the with “I am” phrases to help manifest what I need to dive into the week. (Ex: I am strong, I am creative, I am enough). M: “Dream, Believe, Achieve” J: ‘You do you.’ It is easy to get caught up in what everyone else is doing or what they have, but it really is best not to compare yourself to others. SM: What kitchen accessory or wellness item could you not live without? O: It’s a 3-way tie. My OXO Handheld Spiralizer, my micro plane (for garlic, ginger, turmeric, and zesting citrus), and my food processor (for everything from energy balls to pesto). M: Jade roller & Vitamix. J: I rarely leave the house without my water bottle. I just get so thirsty without it! SM: Where can everyone find you?
SM: What is your go-to nutrition tip? O: Be a nutrient seeker, focusing on what you can INCLUDE in your diet vs. exclude!
JENNA
M: Get to know your body. There will always be always be fad diets, quick fixes, and calorie trackers, but the best tool is realizing how certain foods make you feel and what’s best for you. Eating more fruits and vegetables will always be in style!
O: Website: livnourishednutrition.com, Instagram: @livnourished M: Website: onceuponapumpkinrd.com, Instagram: @onceuponapumpkin J: Website: jennagorhamrd. com, Facebook: facebook.com/ jennagorhamrd
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