Very Berry Galette

Very Berry Galette - Fresh, juicy blackberries and blueberries nestled in a dairy, gluten, and grain-free buttery crust! (paleo friendly)

Before summer ends I thought I would share one of my favorite summertime activities... berry picking! Growing up in the South there was never a shortage of blueberry bushes or blackberry vines. In the summers it was always hard going home with a substantial amount of berries because we would end up eating them right off the bush.

High Hill Orchard is a small, family-owned farm in Eastern Kentucky where I love to go for berry picking and to purchase pasture-raised eggs and meat. If you live around the area, you can pick your own berries during early June through mid-August. 

There are so many things you can make with berries, but what I have found myself making all summer, due to high demand, are galettes. This recipe was actually an accident. I have researched how to make galettes before but could never find a promising recipe that was free of gluten, dairy, and grain. I don’t do this often but I had to pat my back for this one because it came out perfectly the first time!

While the ingredients and directions may seem complex, don’t fret! Galettes are easy to make and you may already have most of the ingredients on hand. One ingredient you may not have, however,  is paleo flour. Bob’s Red Mill just introduced paleo baking flour this year and I’m so glad they did! I’ve used this flour in most of my paleo baking dishes as it is made with only 4 ingredients - almond flour, arrowroot starch, organic coconut flour, and tapioca flour. Completely dairy, gluten, and grain-free as well! Now, on to the recipe!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Very Berry Galette - Fresh, juicy blackberries and blueberries nestled in a dairy, gluten, and grain-free buttery crust! 

Ingredients

CRUST

• 4 oz cold unsalted grass-fed butter (or cold coconut oil, vegan butter)

• 2 Tbsp chilled vodka

• 1 Tbsp chilled apple cider vinegar

• 1 Tbsp water

• 200g paleo baking flour

• 1 Tbsp raw sugar + more for sprinkling over the galette

• 1/2 tsp sea salt

FILLING

• 5oz blackberries

• 5oz blueberries

• 1 Tbsp arrowroot flour

• pinch of sea salt

• 1 Tbsp lemon juice

• 1 tsp vanilla

• 2 Tbsp raw sugar

EGG WASH

• 1 egg white

• 1 Tbsp almond milk

Directions

1. Slice butter into small pieces and place in freezer for 10 min

2. Chill vinegar, vodka, and water by adding ice cubes to a measuring cup

3. Place flour, sugar, and salt in a food processor. Pulse to mix ingredients.

4. Add the chilled butter and pulse a few times. Next, add chilled liquid (straining ice cubes) and pulse to mix them in. Pulse to mix until there is no dry flour left. Squeeze a little of the dough in your hands to see if it comes together to form a ball. If it doesn't, slowly add more chilled water.

5. Form dough into a ball and wrap in plastic wrap and refrigerate for at least 1 hour.

6. While the dough is chilling, prepare filling by adding all ingredients into a bowl. Gently toss to mix and set aside.

7. Prepare egg wash by mixing the egg white and milk together and set aside.

8. Preheat oven to 400 degrees

9. When the galette is ready to come out of the fridge, place a piece of parchment paper down (the one you will be using for the baking tray so it's the same size) on a flat surface.

10. Generously sprinkle flour down on paper and place the malleable dough on top. Dust the top of the dough with a little flour as well. Roll out the dough until you have a rough round shaped disc that's about 12 inch in diameter. Transfer onto a baking sheet with the dough still on parchment paper.

11. Starting in the center, place the filling on top of the dough, leaving a 2-inch border from the edge of the dough.

12. Fold over the dough borders. Generously brush the top of the pie dough with egg wash. Sprinkle raw sugar over crust and filling.

13. Bake in the oven for 30-35 minutes or until crust is golden brown. Remove the galette from the oven and gently lift the galette onto a baking rack to cool. (If you feel unsure about transferring the galette to a baking rack from the parchment paper then you can keep it on the paper - I haven't found mine to get soggy and cools down beautifully)

14. Serve the galette while warm and top with a scoop of DF vanilla bean ice cream or whipped cream. Enjoy!

Roots Juice

Roots Juice - From the Roots signature root juice - sweet and fun, you can’t tell it’s healthy!

I think it’s only fitting to create a signature root veggie juice in honor of our name, don’t ya think!? With that said, this juice couldn’t be more perfect for that title! Roots juice started out as a refreshing drink for my catered events because people wanted something fun yet sweet while staying true to its healthy roots.

All this time, I assumed this recipe was on the blog! Luckily for you, the community reached out and said, no, haha so here we are! Made with my favorite root veggies (carrots, beets, and ginger) and naturally sweetened fruits, this juice has only 8 ingredients!

Roots juice is great for a brunch cocktail/mocktail, hot summer day, or just to drink with your morning breakfast. You can also skip the juicing part if you are not into juicing/want more plant based fiber into your diet.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Roots Juice - From the Roots signature root juice - sweet and fun, you can’t tell it’s healthy!

Ingredients 

• 2 red apples

• 1 small knob of ginger

• 1 grapefruit (or blood orange)

• 1 & ½ cup strawberries

• 1 small beet

• 2 carrots

• ½ lemon

• 1 cup coconut water

Directions 

1. Prep all fruits/vegetables with inedible rinds removed. Be sure to thoroughly wash all fruits/vegetables as best as possible. 

2. If using a juicer: add all ingredients to a juicer and let it do its work! 

3. If using a high-speed blender like Vitamix, add all ingredients to the blender and blend on high for 2-3 minutes. Strain using a nut milk bag. Squeeze all the juice you can and discard leftover pulp or reuse in something else! 

4. Store in an airtight glass container for up to 48 hour maximum. Fresh and drinking immediately is best!

5. Makes about 4 cups

How to Reduce Travel Bloat

How to Reduce Travel Bloat - Why we bloat and the ways we can combat travel bloat for good! 

Almost every time I go on a road trip or fly, I get travel bloat. Anybody feel me?! One time when we traveled to Savannah, GA, it was so bad I had to take almost half of the day just lying in bed because of the pain. If you are anything like me, when you travel, you want to see the world. You got things to do and you are on a schedule! Well, when it comes to belly bloat while traveling, say goodbye to itineraries, Instagram-worthy food dives, and looking cute in that new outfit because bloat is here to stay! 

What if I can tell you that travel bloat doesn’t always have to ruin a great time? In my recent experience traveling, I have found products, tips and tricks to combat bloating while traveling, vacationing, or for any occasion. 

First things first, why do we bloat? Well, there are many reasons why we bloat, but a few that you may not think about are:

1. FOOD - Whether you may have allergies, known/unknown food sensitivities, or just eating something you are not accustomed to/out of normal routine, you will have some sign of abdominal discomfort/bloating. For example, flying out of smaller airports can be hard to find a healthy meal so try to pack a meal from home to the airport instead.

1. SITTING - Long layovers, road tripping, or train rides - the majority of your travel is sitting! While sitting, your abdomen is compressed which slows down digestion. I always think of high-waisted jeans. In the beginning, they feel and look great but after a few hours, you can’t wait to take them off because they feel so tight around the abdomen. Those high-waisted jeans are like that to your abdomen so try to get movement in when you can.

1. FLYING - You might not have as much control while you are in the air, but flying in general causes gas and bloating. The change in ambient pressure increases bowel air volume so while it may be polite to hold it in, the best thing to do is to let it out whether in the bathroom or seated politely. While you’re in the air, it’s best to drink water instead of carbonated drinks, sparkling water, or club soda because the added CO2 will only make it worse. 

Now that you are aware of what causes bloating, here are a few quick remedies I have found helpful in my experience: 

DIGESTIVE ENZYMES - Digestive enzymes are substances found in our body to help us digest the foods we eat. There are many types of enzymes that break down certain foods in our bodies; for example, lactase breaks down the sugar and lactose found in dairy products. If you have a lactose allergy like me, then your body may not produce this enzyme.

Let’s just say you’re in Chicago and have been dying to try a Chicago deep dish -- what do you do!? Well, a digestive enzyme supplement is here to save the day! Brands like this provides a full enzyme panel that will not only help to breakdown lactose, but will help to reduce bloating. I like taking digestive enzymes when I eat something that may contain dairy, gluten or that I know causes me gas/distress like cruciferous vegetables, i.e. cauliflower and broccoli. 

VEGGIES - In the past, I thought eating healthy = losing weight for next vacay and eating indulgent = diet’s over, it’s vacation time, baby! Thankfully I do not have the same mindset but sadly, a lot of people still do. When it comes to bloating, not only are you adding more processed foods, refined sugars, or more carbs into your diet, but you may also not be adding enough fiber and prebiotics (the food for good bacteria) that foods like veggies can provide. Whole foods help our digestive system to run more smoothly so try to get in veggies when you can! *Some veggies like cauliflower, brussels sprouts, and broccoli may cause gas and bloating for some. 

SMOOTH MOVE TEA - Even after incorporating veggies into your diet, you may still feel bloated/constipated. Maybe you just need more help! Before knowing I had a gluten and dairy allergy, I would go days, or sometimes weeks, without going to the bathroom. This would also happen during vacation (eating more indulgent/carb heavy foods), stress, or anything that we have talked about up to this point. I tried everything from milk of magnesia to enemas, yet nothing seemed to work. Smooth move tea is the way to go! Tip when traveling: Drink tea the night before when you know you have a relaxing morning the day after. 

MAGNESIUM - A great way to fight fluid retention and to expel gas is by getting your intake of magnesium which works by relaxing the muscles of the intestinal wall, thereby easing constipation. Green leafy vegetables like chard, kale, and spinach have high amounts of magnesium but you can also grab these calm powders for on the go! Bonus: Magnesium not only relaxes the muscles for our GI tract, it also relaxes our body’s muscles! If you have been sightseeing all day or having a hard time going to sleep due to time changes or body aches from lugging a suitcase all day, these calm powders are a lifesaver.

GINGER - Many foods like pineapple, beets, papaya, fennel, garlic, and bone broth are great for digestive health. But the most practical and portable that I can count on when traveling are ginger tablets. Ginger promotes the elimination of intestinal gas, relaxes and soothes the intestinal walls, inhibits any possible inflammatory compounds all while stimulating digestion. Well, that checks off everything! I don’t have to worry about tracking down a tropical fruit like papaya in the states when I can just grab a piece of ginger! Bonus: ginger is great for nausea so if you have a hard time in cars, boats, or planes - ginger’s got you!

WATER - I saved the oldest trick in the book for last! Just drink water! It sounds simple but as I mentioned before, if you are dehydrated, eating salty/ high sodium foods, or having a hard time going to the bathroom, water is key. “But what about water weight… isn’t that bloating?” Water weight is the result from an imbalance of sodium to water. Our body will hold on to water if too much sodium is consumed, so even though it may seem counter-intuitive, drink more water! 

ONE LAST TIP!

Eat mindfully! 

The most important thing we can do for our body is to slow it down. Slowing down the mind and body is not just for the digestive system, but the entire system to work at its optimum level. Our autonomic nervous system (control center that acts unconsciously and regulates all body functions) has two responses. The body can either respond in a parasympathetic nervous system (PNS) state, often referred to as “rest and digest”  where digestion, detoxifying, eliminating, and building immunity takes place, or sympathetic nervous system (SNS) state which is our “fight or flight” response. SNS state produces stress hormones such as epinephrine (adrenaline) and norepinephrine, which increase heart rate, spikes blood sugar levels, and cause vasoconstriction (high blood pressure).

For the average person, lunch break usually looks like this: 30 minute lunch break - 15 minutes to drive over to the bank or do a quick errand while going through the drive thru and stuffing food down our throats so that we can get back to work on time. Sound familiar? Well, when we eat in this sympathetic state (fight or flight) our digestive system shuts down which means that our body cannot properly digest that cheeseburger we just woofed down. Also, if we are always in a state of “on the go” then how will our body be able to switch to a “rest and digest” state? Be mindful of the next time you are on a short lunch break or having a chaotic work week. 

Homework assignment:  For one meal a day, turn off all distractions, and while sitting down, take a few deep breaths (or time to pray/give thanks). Intentionally chew your food slowly, your body will thank you for it! 

 If you try out these tips and tricks for bloating/digestion, let us know! Leave a comment and share your thoughts #fromtherootsblog on Instagram or here! 

Everything Bagel & Lox Socca Pizza

Everything Bagel and Lox Socca Pizza - Where socca bread meets bagel and lox! Gluten-free, dairy-free, and grain-free! 

Summertime = traveling so let me take you to southern France, the home of the socca bread. While strolling through the markets in France, you will find socca (healthier than pancakes) everywhere. Socca is made with 4 simple ingredients: chickpea flour, water, salt, and olive oil. As you can see, socca is free from gluten, dairy, and grain while being high in fiber and protein. 

Chickpea flour is simply grounded chickpeas and is minimally processed. You can purchase chickpea flour or make your own! If you are making your own chickpea flour, you can boost the nutritional value by using sprouted chickpeas! Like other beans and legumes, soaking and sprouting makes them easier to digest. 

Because it’s so easy to make, you can play around with the recipe. For example, you can keep the recipe plain for chili, soups, and stews. Add rosemary, oregano, and thyme for more italian recipes, or add honey for a sweet treat! 

For this recipe, I combined two of my favorite things into one dish - socca and lox and bagel. For the bagel part, I simply added red onions and everything but the bagel seasoning into the socca batter. I’m just going to tell you - this… on its own… is pure heaven! But of course if you want to take it up a notch, add smoked salmon with fun toppings like arugula, capers, lemon wedges, tomatoes, olives, red onion... the list goes on and on! 

Before you recreate this simple and easy dish, here are a few tips when making socca:

• Unless you are making a truly authentic socca cooked in a copper plate over a wooden stove, cast iron skillet is the way to go.

• Too many times I undercook socca because I worry that it will burn. You will know when it’s time to take the skillet out of the oven when the edges start to brown and pull away from the pan. 

• This may be a given but after you preheat the skillet, remember that it’s as hot as fire so please use mitts! (I might have burned myself a time or two…)

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Everything Bagel and Lox Socca Pizza - Where socca bread meets bagel and lox! Gluten-free, dairy-free, and grain-free! 

Ingredients

Normal socca

• 1 cup chickpea flour

• 1 cup water

• ½ tsp sea salt

• 1 ½ Tbsp EVOO

Everything bagel socca 

• Normal socca ingredients

• 1 Tbsp everything bagel seasoning

• ⅓ cup sliced red onions

Toppings

• Smoked salmon

• 1 handful fresh arugula

• 2 Tbsp capers

• Lemon wedges

• ½ tomato sliced

• 1 handful fresh dill

• Dairy free cream cheese

Directions

1. In a medium bowl, add flour, water, salt, and EVOO. Mix ingredients together and let sit for 30 minutes. 

2. In the meantime, preheat oven to 425 degrees; prepare other ingredients while the oven is preheating.

3. Place a cast iron skillet in the oven for 15 minutes. This will give your skillet enough time to get really hot and will ensure even cooking.

4. Take the skillet out using oven mitts and add about 1 Tbsp of EVOO. Turn the oven to broil and pour batter into skillet. Sprinkle red onion slices and bagel seasoning over mixture and place back into the oven for about 7-10 minutes or until cooked through (Edges should pull away from the pan and should be brown).

5. Once cooled, top with lox toppings and enjoy! 

Java Chip Almond Butter Dates

Java Chip Almond Butter Dates - The perfect pre-workout shake replacement! 

If you have been here long enough, you know I love medjool dates! Whether they’re in sweet dishes like chai latte donut holes, matcha and mint chip energy balls, and dark chocolate chip protein bites or in savory dishes like bacon wrapped stuffed dates found on my Instagram, I love them all the same. The main reason I use them in these types of dishes is because dates are a natural sweetener like pure maple syrup ( my second favorite ingredient), coconut sugar, and honey.

As you may have guessed,  dates are a healthier alternative to sugar. Stuffed dates are my ultimate go-to for a pre-workout snack because they’re also great for athletic performance. I would rather have a plant-based food source to naturally energize me than a pre-workout drink that gives me the shakes and keeps me up all night! 

So, if dates taste sweet and are used in desserts, then how can they ever be good before a workout!? Well, I’m so glad you asked! :) Here are the wonderful benefits of using dates as fuel before a workout: 

• Dates are packed with slow-burning carbs which are a main fuel source for our muscles during moderate-intensity and high-intensity exercise. The sustained release of carbs refills your body’s glycogen, the main source of energy that is expended during strenuous activity. 

• Dates contain a significant amount of potassium which is great for muscle cramps! During a sweaty sesh, you need to replenish your potassium and rebalance electrolytes so dates are helpful to prevent post-workout cramping and aid with muscle recovery. 

• They’re a super easy “on the go” snack. Whether you make the recipe or eat dates on their own, dates are super portable.

If dates don’t provide you enough energy and alertness before a workout, then this almond butter mixture will! With the addition of a superfood like maca powder (which is great for enhancing energy/mood), I have also added espresso powder. This combo will get you alert and going to the gym! I love using maca powder for this recipe because the flavor provides a honeycomb taste to the butter. By mixing, almond butter, espresso, maca, and ground cinnamon, this combination tastes just like a latte from Starbucks! 

Now, you can imagine that this almond butter mixture would be bitter considering no sweeteners, but if you dollop this on top of a date, it’s the winning combo! Cacao nibs are also bitter but, I’m telling you, if you have never tried a date before - it literally taste like sugar.

I hope you enjoy these amazingly delicious java chip almond butter dates before your workout! If you need some workout inspo, I’ve got a plank tabata and a booty workout already planned out for you.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Java Chip Almond Butter Dates - The perfect pre-workout shake replacement! 

Ingredients

• 12 medjool dates (pitted)

• 12-24 raw almonds 

• ½ cup almond butter

• 1 tsp espresso powder (or more!)

• ½ tsp maca powder

• ¼ tsp ground cinnamon

Toppings

Cacao nibs

Directions

1. Insert an almond (or two) into each medjool date.

2. In a small bowl, mix almond butter, espresso powder, ground cinnamon, and maca powder. Spoon about a teaspoon of mixture onto each medjool date. Top each date with cacao nibs. 

3. In an airtight container, store in the fridge for up to two weeks. 

Notes

1. If you have leftover almond butter mixture, you can add about a teaspoon of pure maple syrup and spread over a piece of toast, pancakes, waffles, anything!