CONTENTS INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi PART ONE: THE SUPERFOOD TREATMENT . . . . . . . . . . . . . . . . viii
SPREADS & DIPS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
SNACKS: A HEALTHY WAY TO SATISFY . . . . . . . . . . . . . . . . . . . . 2
ENERGY BARS & BITES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
HONORING OUR CRAVINGS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
CANDIES & CHOCOLATE
SUPERFOOD SNACK PRINCIPLES . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
COOKIES & PASTRIES
THE SUPERFOOD SNACK PANTRY . . . . . . . . . . . . . . . . . . . . . . . . . . 6
FROZEN TREATS
GOOD FATS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
KID SNACKS
SMART SWEETENERS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 SNACK-MAKING EQUIPMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 HEALTHY REWARDS OF SUPERFOOD SNACKS . . . . . . . . .36
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136
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154
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174 192
PART THREE: EXTRAS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 206 SUPERFOOD SUBSTITUTION CHEAT SHEET
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207
CONVERSION CHARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 208
PART TWO: THE RECIPES
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38
RESOURCES GUIDE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 209
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
ACKNOWLEDGMENTS
HANDFULS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
ABOUT THE AUTHOR [AND AUTHOR PHOTO] . . . . . . . . . . xx
SPOONABLES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
[ABOUT OLIVER BARTH—PULL FROM JUICES][O.B. PHOTO?] . . . . . . . . . . . . xx
CRACKERS & CRISPS
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72
INDEX
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EVERY BERRY SMOOTHIE BOWL Well, almost “every berry” is in this smoothie bowl. In essence, it’s a low-sugar cross between a smoothie and an acai bowl, with tons of berry varieties (including, yes, acai) mixed in, to offer a broader spectrum of antioxidants. You can make this wonderfully creamy, refreshing, and exceptionally energizing smoothie bowl in about the same amount of time it takes to prepare a bowl of cereal. If you really want to go to town, sprinkle the top with more fruit, cacao nibs, nuts, seeds, or even chopped herbs like mint or basil. M AKES 1 BOWL / 1 SERVING 1 cup frozen mixed berries (raspberries, blackberries, etc.) ⁄3 cup vanilla coconut yogurt or yogurt of your choice
1
1
⁄3 cup unsweetened almond milk
1 tablespoon acai berry powder 2 tablespoons dried white mulberries 1 teaspoon vanilla extract ½ cup of toppings (such as granola, fresh chopped fruit, dried berries, nuts and seeds, cacao nibs, mint or basil, etc.)
Superfood Snacks | 66
Blend the frozen berries, yogurt, almond milk, acai berry powder, dried mulberries, and vanilla extract until smooth. Pour the mixture into a serving bowl, and decorate with desired toppings. Serve immediately. SUPERFOOD BOOST: Blend 1/4 teaspoon of camu berry powder into
the smoothie base for extra vitamin C, or use 1 teaspoon maqui berry powder in place of the acai berry powder. You can also incorporate some greens by blending in a handful of spinach leaves or 1/2 teaspoon wheatgrass powder, without ever tasting (or seeing) the difference.
AVOCADO NORI CROSTINI There is only one thing that is better than creamy avocado on toast, and that’s creamy avocado on toast with just a teeny touch of buttery coconut oil. And there’s only one thing better than THAT . . . which, my friend, is this recipe. While it is pretty epic fare for entertaining, you can also prepare it family-style if you slather the whole piece of toast with avocado goodness (transforming it into the best-ever half-sandwich), instead of quartering it into bite-size pieces. M A K E S 16 C R O S T I N I / 4 S E R V I N G S 2 nori sheets ½ cup mashed avocado (about 1 large) ½ teaspoon fresh lemon juice ¼ teaspoon sea salt 4 slices sprouted-grain bread* 1 tablespoon coconut oil 1 tablespoon chia seeds ¼ cup chopped raw walnuts *Note: Sprouted-grain bread, which is now available at many natural food stores, has a pleasant, lightly nutty flavor and is particularly beneficial, thanks to its naturally higher protein content. Of course, you can also use any bread you like, or for more traditional crostini, use thick slices of a toasted baguette instead.
Superfood Snacks | 98
Over a wide bowl, crumple one sheet of nori into the smallest flakes possible. Repeat with remaining nori sheet. In a small mixing bowl, combine the avocado, lemon juice, and sea salt. Mix well. Add half of the crushed nori flakes and fold them gently into the mixture to combine. Toast the bread in a toaster or oven broiler for 1 to 2 minutes on each side, until golden. Lightly brush one side of each piece of toast with coconut oil and cut it into quarters. Spread each quarter with a spoonful of avocado mixture, then sprinkle with chia seeds, remaining nori flakes, and walnuts. Plate and serve.
CHOCOLATE CHERRY GOJI BARS Cherries and goji berries are soulmates in the dried-fruit world—I often make trail mixes that pair these two red beauties. Here, they’re friends again in these wholesome, cacao-nib-accented raw bars. Packed with all kinds of antioxidants, these bars appear to be “only” sweet treats, while undercover they are anti-aging workhorses. M AKES 8 BARS / 8 SERVINGS ½ cups raw walnuts ¾ cup raw almonds ¼ cup Medjool dates, pitted ½ cup dried goji berries 1 teaspoon vanilla extract 1
⁄8 teaspoon ground cinnamon
1 cup dried cherries 2 tablespoons cacao nibs
In a food processor, combine the walnuts and the almonds, and process the nuts into the size of small gravel. Add the dates, goji berries, vanilla extract, and cinnamon powder, and process until the mixture forms clumps and begins to stick together. Add the cherries and cacao nibs and process briefly to incorporate the ingredients, but leave some small chunks for texture. Stop the machine and check the consistency: Depending on the natural moisture of the dates, you may need to add a touch of water—1 teaspoon at a time—to get the crumbs to stick together when pinched. If the dough is too wet, blend in a few extra almonds. Place the dough on a large sheet of plastic wrap on a cutting board. Press the dough into a compact rectangle, then wrap it tightly in the plastic, compacting it even more. Use a rolling pin to roll the dough into a ½-inch-thick layer. Unwrap the dough and cut it into bars or bites as desired. Energy bars will last several weeks unrefrigerated and covered, or keep them in the freezer for long-term storage. SUPERFOOD BOOST: Add 1/2 teaspoon spirulina powder while
blending the ingredients for a mineral-rich green upgrade.
Superfood Snacks | 120
SECRET MINT CHIP ICE CREAM In my book Superfood Smoothies, one of the most popular recipes is a mint chip smoothie that tastes so good it’s almost like ice cream. Here, we have a superfood ice cream that is so nutritious it could almost be mistaken for a superfood smoothie! And . . . since you won’t taste the spinach and spirulina in this recipe—I like to keep their healthy green goodness a secret—no one will know. For the best results, use regular canned coconut milk, not the reduced fat variety. M A K E S 1 Q U A R T / 16 S E R V I N G S 1 ⁄3 cup cacao nibs, or finely chopped dark chocolate 11 ⁄3 cups canned full-fat coconut milk 1 cup coconut water 2 packed cups baby spinach ¾ packed cup fresh mint leaves, minced 2 cups frozen bananas, chopped (page 177) 2 teaspoons vanilla extract ¼ teaspoon mint extract ½ teaspoon spirulina powder 2 tablespoons agave nectar 20 drops liquid stevia, or to taste
In a spice mill or mini blender, briefly blend the cacao nibs into smaller sandy bits. Set aside. In a blender, puree coconut milk, coconut water, spinach, and mint leaves until very smooth. Add the frozen bananas, vanilla extract, mint extract, spirulina powder, agave nectar, and stevia, then blend to incorporate. For best results, pour the mixture into an ice cream maker and follow the manufacturer’s instructions. Add the ground cacao nibs to the machine a couple minutes before the ice cream is frozen through. (Alternatively, simply transfer the mixture to a container and freeze, covered, until fully frozen through, churning the mixture by hand, every 30 minutes or so, for 3 hours to help create a fluffier ice cream. The cacao nibs can be mixed in 30 minutes after freezing, once the mixture has begun to thicken.) Store the ice cream in the freezer, and let it soften at room temperature for 5 to 10 minutes before serving. SUPERFOOD BOOST: Add 1/2 teaspoon camu berry powder for extra
vitamin C.
Frozen Treats | 187
PUB DATE may 2015 Cookies packed with protein. Savory crackers that help balance blood sugar. Crave-worthy treats CAN be abundantly healthy! From superfood standbys like the Every Berry Smoothie Bowl to adventurous must-tries like the Maqui Mint Truffles or Brussels Sprout Crisps, these wholesome snacks and sweets will nourish, delight, and energize the whole family. With benefits like these, you’ll never look at snacks the same way again! • R eviews in trade publications •C overage in food, diet/nutrition, lifestyle, and women’s magazines •O utreach to newspaper food editors xclusive book giveaways in women’s interest, lifestyle, •E and health-food blogs and websites • P itch to national and local TV producers •D igital support on author’s platforms •C ross-promotions with Navitas Naturals and their digital platforms, including their monthy e-newsletter
•A dvertising: April 1 Whole Foods Magazine April Booklist April Library Journal •5 + city tour: Los Angeles, Seattle, Portland, Chicago, NYC, and Canada •2 0-city satellite media tour • I nclusion in the digital culinary catalog •A uthor is available for additional events
Julie Morris is a Los Angeles-based natural food chef and advocate of whole, plant-based foods and superfoods. She has worked in the natural food industry for close to a decade as a recipe developer, writer, cooking show host, and spokesperson and executive chef for Navitas Naturals, a fair-trade company that specializes in 100% organic superfoods. Her mission is simple: to share recipes and nutrition tips that make a vibrantly healthy lifestyle both easy to achieve and delicious to follow. To learn more about Julie and superfoods visit juliemorris.net. For more information, contact Blanca Oliviery at (646) 688-2548 or boliviery@sterlingpublishing.com DISCLAIMER Reviewers are reminded that changes may be made in this uncorrected proof before books are printed. If any material from the book is to be quoted in a review, the quotation should be checked against the final bound book. Dates, prices, and manufacturing details are subject to change or cancellation without notice.
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May 2015 Culinary/Healthy Cooking $16.95 ($19.95 Can) Hardcover with Jacket 7 ½ × 8 ½ 160 pages (all in color) 978-1-4549-0558-5 Superfood Kitchen
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Superfood Juices
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Superfood Smoothies
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