Bari Studio

Are you ready to detox?

The answer is yes, if…

• you just realized we’re three days away from March, and you still have yet to put a dent in your New Year’s resolutions
• Valentine’s Day left you in a sugar coma, which has yet to cease (probably because you haven’t stopped eating leftover chocolate)
• you’re ready to get a head start on Memorial Day prep. (Remember when you waited until May 1st last year? That sort of anxiety does not do the body good.)
• you feel like you need a healthy eating jumpstart, and you’d like some prescribed (and delicious!) recipes to get you on your way

Bari’s 5 Day Detox is set to arrive at our TriBeCa HQ in less than a week, and we’re so excited to share this wealth of nutritional knowledge and feel-good recipes with you! We’ve gone through countless rounds of trials (we bet you’ve seen us chugging cayenne-spiked Barilixir fairly regularly!) to ensure that we’re handing you the best tasting, most energizing and, paramount to all of this, most effectively detoxing meal plan possible.

To whet your appetite for the arrival of the detox, we’d like to share a detox recipe that’s become a staple at the Bari HQ, even when we’re not detoxing. Whenever you feel like your system needs a reboot, this grounding squash-based soup is sweet enough to quell sugar cravings and satiating enough to keep your hunger at bay.

Sweet Potato, Kale + Lentil Salad

Enjoy this simple kale salad, which was inspired by Kaffe 1668‘s Sweet Potato Kale Salad. We opted for lentils in lieu of pinto beans for their higher protein content and arguably superior overall nutritional profile. The key to eating kale raw is (1) a delicious dressing and (2) allowing the kale to wilt and absorb the flavor of said delicious dressing.

Ingredients:

• 1 tbsp. walnut oil (alternative: canola oil)
• 1 tsp. apple cider vinegar
• 1 tbsp. maple syrup
• 1 tsp. coarse-grained mustard
• 1 cup of chopped, roasted sweet potato
• 2 cups of lacinato kale, chiffonaded
• 1/2 cup cooked lentils, chilled
• 1/4 cup chopped red onion
• 2 tbsp. dried currants
• 1 tbsp. chopped almonds

Directions:

1. Whisk together oil, vinegar, maple syrup and mustard.
2. Combine ingredients - sweet potato through red onion - in a medium mixing bowl, and add dressing. Incorporate until all ingredients are coated evenly. Let sit for 10 minutes so that kale wilts slightly.
3. Top with currants and almonds. Season with salt and pepper to taste.

Ingredients:

• 1 tbsp. extra-virgin olive oil, plus more for the pan
• 8 ounces baby bella mushrooms, sliced
• Salt and ground black pepper to taste
• 1 (15 ounce) can no-salt-added garbanzo beans, rinsed and drained
• 3/4 cup rolled oats
• 2 cups cooked quinoa
• 1 cup frozen organic green peas
• 1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme
• 10 sundried tomatoes packed in oil, drained and chopped
• 1 cup chopped red onion

Photo and recipe via Whole Foods Market

We’ve professed our love for quinoa many times. (You know you’re a food geek when the complete protein potency of a plant-based food blows you away.) Well, here’s to lauding quinoa once more.

We love quinoa. And while it’s true that the psuedo-grain’s complete amino acid profile is what initially drew us in, its simplicity and versatility is what brought us back for seconds (and, at this point, hundredths).

So, when our friends at Well + GOOD NYC told us that they were curating a digital cookbook featuring quinoa recipes by healthy celebrity chefs, we knew we had to share it with our readers (and try the recipes out for ourselves!). The first recipe in the collection, which you can download here, is Amy Chaplin’s Orange Quinoa Breakfast Pilaf with Cardamom and Vanilla. We tried it (this morning!), and it is fantastic. Just in time for citrus season, this orange-scented quinoa is sweet, fresh and kind of fancy (when’s the last time you included star anise in your breakfast?). We like it topped with almond milk, chopped nuts and a drizzle of honey.

Orange Quinoa Breakfast Pilaf with Cardamom and Vanilla

Serves 3

Ingredients:

• 1 1/2 cups quinoa, soaked overnight in 3 cups of filtered water
• 2 cups fresh orange juice
• 3 tbsp. golden raisins or mulberries
• zest of one orange
• 1 tbsp. coconut butter or coconut oil
• 1/4 tsp. cinnamon
• 6 cardamom pods
• 2 whole star anise
• 1/2 vanilla bean, seeds scraped and pod reserved
• pinch of sea salt

Topping options:

• chopped toasted almonds
• fresh almond milk or yogurt
• fresh seasonal berries
• maple syrup or honey

Directions:

• Drain and rinse quinoa. Place in a pot, add orange juice, golden raisins or mulberries, orange zest, coconut oil or butter, cinnamon, cardamom, star anise, vanilla seeds and pod, and salt. Bring to a boil, cover, lower heat and cook for 25 minutes.
• Remove from heat and let stand for 5 minutes more. Pick out cardamom pods and vanilla bean and fluff with a fork.
• Serve warm or at room temperature with desired toppings.

Recipe and photo courtesy of Amy Chaplin for Well + Good NYC

Why celebratory? Because (if you haven’t heard) our SoHo and Murray Hill Pop Ups open TODAY!

If you’re as excited as we are, raise your glass and toast to new beginnings, new stomping grounds and new Bari addicts. If you’re not excited (don’t make us cry), drink this green smoothie anyway and keep that 2013 healthy eating momentum strong.

Celebratory Ginger Pear Green Smoothie

Ingredients:

• 1/2 frozen banana
• 1 pear, cored and chopped
• 1/2 to 1-inch piece of ginger, peeled and minced
• 1 date, pit removed
• 2 large handfuls of baby spinach
• 1 cup almond milk or coconut water
• 2 tbsp. ground flaxseed

Photo via Bari Studio - Instagram

Photo via Mallory Stuchin

Today’s Hanukkah-inspired Meatless Monday recipe comes to us from Triber Mallory Stuchin. Trust that you (and your latkes) are in good hands: Mallory is an editor at Fork in the Road, the Village Voice’s food and restaurant blog, and before that, she worked as a chef in Manhattan.

Healthy (beta-carotene-filled) latkes? Don’t mind if we do.

Baked Sweet Potato Latkes

When grated, the sweet potatoes and onions will be water-dense and soggy. Squeeze out their excess liquid through the sieve or by using a paper towel before combining with other ingredients.

Ingredients:

Latkes:

• 3 sweet potatoes, grated
• 1 sweet onion, grated
• 2 eggs, beaten
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/2 teaspoon cardamom
• 1 pinch grated nutmeg
• 1/2 teaspoon salt
• 3 Tablespoons flour
• 1/2 teaspoon baking powder

Scallion Yogurt Sauce:

• 1/2 cup 2% or 0% Greek-style yogurt, drained for 1 hour to remove excess liquid
• 3 scallions, thinly sliced
• 1 teaspoon cumin
• 1/2 teaspoon honey
• juice of 1/2 a lemon
• 1/2 teaspoon salt

Directions:

• Preheat the oven to 400 degrees. In a small bowl, stir yogurt, scallions, cumin, honey, lemon and salt. Your sauce is done!
• Grate sweet potatoes, squeeze out excess moisture through a paper towel and place in a large mixing bowl. Repeat process with onions and add to bowl. Add cinnamon, ginger, cardamom, nutmeg, salt, flour and baking powder to potato mix.
• In a separate bowl, gently beat eggs. Add to potatoes and mix well (use your hands and really make sure all of the spices and flour are evenly distributed).
• Line two baking sheets with parchment and gently wipe with vegetable oil to coat with a non-stick spray. Using a tablespoon measure, scoop out latkes onto baking sheet and gently flatten with the back of a spoon.
• Bake latkes for 20 minutes. Remove from oven, flip and bake for an additional 20 minutes or until slightly crunchy.

This month, stay warm and grounded by getting back to your root… vegetables. As temperatures drop, our bodies naturally crave comfort foods. Believe it or not, comfort doesn’t have to come from a blue box of orange powder and macaroni. Especially if you recognize the natural warming and grounding capabilities of root vegetables. When spiced with cinnamon and sweetened with high grade maple syrup, we’re pretty sure this is the closest we’ll ever get to ‘nature’s candy.’

Ingredients:

• 3 sweet potatoes, diced
• 6 carrots, trimmed, peeled and diced
• 6 parsnips, trimmed and diced
• 1 large onion, halved, cut into wedges
• Juice of 2 oranges
• Zest of 1 orange
• 1/2 cup vegetable broth
• 1/3 cup high grade maple syrup
• 1 tsp. ground cinnamon
• 1/2 tsp. ground cloves
• 1/2 tsp. ground ginger
• sea salt and pepper, to taste

Directions:

1. Preheat oven to 375 degrees and spray a 9×13 inch baking dish with olive oil spray.
2. Combine vegetables and place in the prepared baking dish.
3. In a bowl, whisk together remaining ingredients and pour over vegetables, tossing to coat evenly.
4. Cover dish with aluminum foil and bake for 45 minutes. Remove foil and bake an additional 20 minutes, tossing after 10 minutes to coat with cooking liquid.
5. Toss vegetables once more before serving.

Photo via Pop Artichoke

We know this post-holiday feeling all too well. While we like to think we walk the healthy living talk, we’re not immune to overindulgence. And, it seems that this overindulgent behavior most often rears its ugly hungry head on holidays or during long weekends.

So rather than contemplate whether or not it’s possible to gain 10 pounds in a three day period (kidding, we know it isn’t - especially when you Bari), we’re going to shut up and eat our vegetables. Pounds upon pounds of vegetables. Complemented by buckets upon buckets of sweat. We’re almost sure this is a foolproof formula for bouncing back from a holiday bender.

Care to join us? Make this soup. It’s slightly sweet (thanks, sweet potatoes and raw honey!) and supremely spicy - the perfect balance to quell your holiday sweet tooth and impart plenty of flavor. Chock full of phytonutrients and antioxidants, this vegetable-packed soup is hearty enough to tame our portion-distorted appetites and light enough assure our body that we’re committed to treating it right.

‘Back On Track’ Winter Soup

Ingredients:

• 2 tbsp. olive oil
• 2 onions, peeled and chopped
• 4 garlic cloves, minced
• 3 sweet potatoes, peeled and chopped
• 1.5 tbsp. curry powder
• 1/4 to 1/2 tsp. cayenne
• 1 tsp. cumin
• 1 tsp. ground ginger
• 1/4 tsp. cinnamon
• 1 can organic diced tomatoes (with canning liquid)
• 8 cups vegetable broth
• 1 can organic corn, drained
• 1 can chickpeas, rinsed and drained
• 1/4 cup peanut butter
• 2 tbsp. raw honey
• 3-4 cups chiffonaded mustard greens (any greens work here; swiss chard would be great)
• sea salt, to taste

Directions:

• Heat olive oil in a large dutch oven, and sauté onions over medium heat for 5 minutes or until translucent.
• Add garlic and sauté for another minute. Add sweet potato and spices - coating all vegetables evenly - and sauté for another minute.
• Add tomatoes and broth, and bring to a boil. Lower heat, cover and simmer for 30 minutes.
• Add corn, chickpeas, peanut butter and honey. Stir and let simmer for another 10 minutes.
• Stir in greens. Season with salt, starting with 1/2 tsp. and adjusting to taste.

Photo via Sarah Levy for Bari Apotheke

We’re one week away from Halloween, and as downtown New Yorkers, we’re half excited and half terrified of the chaos that ensues every October 31st. While we’re not yet sure what we’re dressing up as or how we’ll be celebrating, we do know that we’ll be tricking our treats (sorry, we had to) by healthifying them. If you’d rather your children not overdose on high fructose corn syrup, involve them in some homemade Halloween kitchen endeavors.

Here’s our round up of our favorite healthy Halloween recipes.

1. These ghost pops call on all natural ingredients - coconut and bananas being the highlights - and are super simple and fun for kids to make. Nothing scary here.

2. Vegan brown rice crispy treats? Made with almond butter? Sold. Ditch Snap, Crackle and Pop - and opt for this whole grain, marshmallow - free take on the old classic. Did we mention they’re no bake and come together in 15 minutes? Perfection.

3. Caramel apples are one of the trickiest treats because the presence of apples can almost lead us to believe that they’re a healthy option. That, or they just make it really easy for us to pretend we’re eating something quasi-healthy. Lose the ruse this year, and make these raw caramel apples that use dates as the ‘caramel’ base.

4. This one may be more for the adults. Or for the kids who already drink green juice. These three recipes for toasted pumpkin seeds all sound incredible, and if having your hand in the pumpkin seed bowl will keep it out of the candy bowl, we’re all for it.

5. This ‘treat’ blew our mind. Pun totally intended. The fact that the only ingredient is a seedless melon, and that your kids will still think it’s the coolest thing ever? Bonus points. For more amazingly creative healthy Halloween treats, check out the rest of Spoonful’s ideas.

Photos via Nugget Markets, Oh She Glows, Gone Raw, 101 Cookbooks and Spoonful

Clearly we’re on a mission to re-create all of our favorite local salads.

This week, we’re giving you our homemade take on Tiny’s Kale Salad. Triber Sudie first introduced us to this fall-inspired kale and apple salad when she raved about how delicious it was - and then lamented her inability to make kale taste as good as Tiny’s does.

Because we’re firm believers that kale should always taste good, here’s our stab at Tiny’s salad. Do let us know if it meets your delicious kale criteria, Sudie…

Tiny’s Kale Salad: Bari Edition

Ingredients:

• 1 bunch organic kale, stems removed and chiffonaded
• 1 organic Gala or Honeycrisp apple, diced
• 1 carrot, peeled and grated
• 1/4 cup grated aged gouda
• 2 tbsp. walnut oil (you can substitute olive or sunflower, but walnut is best)
• 2 tbsp. apple cider vinegar
• 2 tbsp. high-grade maple syrup
• 2 tsp. tamari or soy sauce
• 1 tbsp. coarse grain mustard
• salt and pepper, to taste

Directions:

• If you’re accustomed to the taste of raw kale, there’s no need to do anything to prepare the kale beyond de-stemming it and cutting it into very thin strips. If you want a milder, slightly less bitter taste, blanch the kale by boiling it for 2-3 minutes and then immediately transferring to a bowl of ice water to stop the cooking.
• Combine the kale, apple and carrot in a large bowl.
• Whisk together dressing ingredients - walnut oil through mustard - and coat salad evenly. Let sit for at least 10 minutes if your kale is raw.
• Mix in cheese and walnuts, and season with salt and pepper.