Sesame Beet Salad

One of my favorite things in this world is enjoying a perfectly cooked beet. (Can I get a show of hands for all you beet lovers out there?) Over the years of cooking beets, I have come to love the messy endeavor of processing them, from staining my hands magenta to turning the bottom of my sink into a kind of Pollock painting.

If I were to ever create a manifesto, I think it would probably have to include a clause about the importance of avoiding overcooking one’s beets. (If this has ever happened to you, you have probably realized what a tragedy this is.)

Beets are humming with vitality, from their color to their natural sugars and minerals. They can be both refreshing and comforting, placed in both sweet and savory contexts. While I love each and every vegetable I’ve ever put into my mouth (except maybe turnips, which I am still learning to love), I have to say that I think beets may be my favorite.

In an effort to welcome in the cold weather and simultaneously give a nod to the last wave of summer, I dreamed up this recipe one morning over a warm cup of coffee. Simple, fresh ingredients, variety of texture and flavor, maximum nutrients. I’m pretty happy with this side dish–and, it paired wonderfully with the ginger miso glazed halibut I had for dinner.

i didn’t end up using the ginger, but if you’re looking for a little bit of spice, i recommend grating it very fine and tossing it raw into the warm beets

The beets were trimmed, wrapped individually in foil, and placed in a shallow water bath, otherwise known as a “bain marie.”

i like to bake my beets so that they are still slightly firm; they taste more “alive” this way. for these medium-sized beets, this took just over an hour.

While the beets were baking, I cut my carrots into matchsticks and soaked them in vinegar for a “quick pickle,” sliced my scallions, and toasted my sesame seeds.

once cooked to my liking, i ran the beets under cold water, peeled the skins off, and cut them into strips

The drained carrots were tossed into the beets crumbled feta cheese and the other add ins, and the whole thing was finished with a drizzle of sesame oil and a squeeze of lime.

earthy and fresh, this dish felt light, comforting, and nutritious.

Sesame Beet Salad (GF)

  • 3 medium sized beets
  • 2 medium carrots, cut into matchsticks
  • ¼ c white wine vinegar
  • ¼ c rice wine vinegar
  • 2 tsp white sesame seeds, toasted
  • 1 tsp black sesame seeds
  • 1 oz feta cheese
  • 3 scallions, sliced 
  • 2 Tbs sesame oil
  • Juice of ½ lime

Preheat oven to 450°F. Wash beets and trim both ends with a knife. Wrap each beet individually in foil and place in a baking dish with roughly two inches of water in it. Bake beets for an hour and 15 minutes or so, or until a fork can be inserted with minimal resistance the full length of the prong.

While beets are baking, place carrot matchsticks and both vinegars into a small bowl until the carrots are submerged. Leave them at least 30 minutes, but closer to an hour is ideal. 

In a small pan over medium low heat, heat white sesame seeds until they just start to take on color and emit a pleasant odor, about 5 minutes. Mix warm toasted sesame seeds with black sesame seeds in another small bowl and set aside.

When beets have finished cooking, carefully unwrap them in the sink and run cold water over them until they are cool enough to handle. The skin should easily come off in your hands, but some will be more difficult to peel than others. Don’t be afraid to use a knife to cut off any stubborn bits. 

Once cool, cut beets into strips about 1/4” thick and place in a medium bowl. Drain carrot strips and add to the bowl along with sesame seeds, sliced scallions, and crumbled feta cheese. Finish with sesame oil and lime juice. Pairs great with white fish for a full meal.

Molasses Blueberry Bran Muffins

Well, this week certainly put me through my paces. (Oh, you too? TGIF.)

It’s a good thing I have whole wheat bran muffins for breakfast…I mean, it’s a really good thing.

What’s even sweeter is the fact that they were made with blueberries harvested with a dear friend at a “secret” blueberry farm. And to cinch it all together: these muffins have no refined sugar, but taste like you’re sort of getting away with something when you bite into them before 9 am.

What’s not to love about that?

If you’ve been following with the blog, you have probably gathered that I pretty much always have sweets in the house. When I’m halfway through one baked treat, it’s time to dream up the next one. (As I pen this, there is half of a loaf of bread pudding perched in my fridge, screaming to be eaten…I must remind myself, “adults” eat dinner then dessert…)

So it came as no surprise that I felt compelled (and I absolutely mean compelled) to try my hand at bran muffins this week, like, STAT. I guess I just couldn’t handle looking at the bag of Bob’s Red Mill wheat bran which has been staring me in the face for the last month, hinting ever so subtly that I should, ahem, make it into something delicious and vaguely nutritious already!

Thus, I plucked it from the shelf and did a little internet rummaging. (“How can I recreate those totally spectacular blueberry bran muffins featured at that coffee roaster in Portland?”)

With just a little digging, I found an approximation that brought me one step closer to that goal.

Adapted from this recipe from Food52, this muffin batter creates the perfect backdrop for whatever seasonal fruit, seeds, shredded vegetables or coconut you wish to spotlight. It’s simple to put together, with little mess. They taste like a treat but they’re sort of, like, a super food or something…at least, that’s what I’m telling myself.

that bright orange stuff is mashed baked sweet potato, but applesauce would work great here too!

Like many recipes in baking, the ingredients were placed in “wet” and “dry” bowls respectively, making for simple assembly and easy clean up.

here i am infusing these muffins with the last of summer’s sun…let steep for a few minutes in direct light for best results 🙂

Mix it all together…

i mean, that color just says “nutrient-packed”

Another beautiful aspect of this recipe is how perfectly it fills a 12-part cupcake pan. Less mess and cleanup, and you have 12 perfect muffins at the end of the process–I didn’t weigh or measure at any point during the batter scooping!

pro tip: butter or oil the lip of each “muffin hole” well so that your muffins crisp up nicely during the bake and pop out of the tin easily after

Then bake! And voila:

so delicious, and not so bad for your gut/waistline

For those of you who like to nerd out a little bit about food, part of what’s so great about these muffins is the amount of fiber paired with the natural sugar. As you probably know, your liver processes sugar as well as alcohol. When you consume an excessive amount of sugar in a short amount of time, it “panics” and transforms the sugar into fat rather than processing it as fuel for the body. I guess it’s kind of like hitting the snooze button when your alarm goes off.

Eating fiber with your sugar reduces the chance of the snooze button being hit; it slows down the process of digestion and gives your liver a chance to keep up with your carbohydrates. This is one of the many, many reasons that we love fresh produce.

So, not only are you getting antioxidants from the honey and blueberries and minerals from the molasses, but you’re getting our friend fiber from the whole wheat flour, wheat bran, berries, and coconut to boot. Are you psyched yet??

Molasses Blueberry Bran Muffins

Note: You can add whatever seasonal fruit is desirable, coconut flakes, dates, hemp hearts, toasted seeds or nuts…you can even sub applesauce for mashed baked sweet potato with a few tablespoons of water. It’s all about texture and natural sweetness with these muffins! 

Ingredients

  • butter or oil for muffin tin (optional)
  • 1 c wheat bran
  • 1 ½ c whole wheat flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 ½ c blueberries
  • ½ c walnuts, lightly toasted and chopped
  • ¼ c shredded, unsweetened coconut
  • 1 c milk
  • ½ c molasses
  • 3 Tbs honey
  • 2 eggs, beaten
  • ½ c applesauce (or scant ½ c mashed, cooked sweet potato with 3 Tbs water)
  • 2 Tbs melted coconut oil

Preheat oven to 400°F and butter or oil a muffin tin or line with paper.

In a large bowl, whisk together bran, flour, baking soda, baking powder, and salt.

Stir in fruit, nuts, coconut, and any other desired accoutrements to the flour mixture.

In a medium bowl, mix together milk, molasses, honey, eggs, applesauce or sweet potato mash, and oil.

Pour the wet ingredients into the dry ingredients and stir until just combined. Divide the batter evenly between the 12 cups. (They will feel perilously full, but this is how they should look!)

Bake for 15-18 minutes–no longer than 20 minutes. A toothpick should come out clean when inserted into the muffin. Enjoy!