The Food Comfort Zone

Sidonie Maroon, Culinary Educator For The Food Co-op

Recently, I spoke with a woman who reads my column. She admitted she’s never tried the recipes because they’re too healthy. She’s given up on eating what’s good for her and sticks to familiar comforts. I asked if healthy and delicious couldn’t coexist. She didn’t think so and preferred her familiar choices. This conversation stuck with me. People are conservative about food because we put it in our mouths and face consequences if it doesn’t agree with us. I understand! Each new ingredient I’ve introduced into my diet was a journey. It takes effort and curiosity to use unfamiliar ingredients.

Buying

I want control over my outcomes, especially around flavor, so I mostly buy things with three or less ingredients on the label. This limits my shopping list and reduces decision fatigue. I buy food to make meals, not to have them made for me. By doing this, I pay for food instead of advertising, saving money. Interestingly, this approach naturally leads to healthy choices.

Streamlining Choices

When I stick to these tenets, it eliminates countless choices, saving time, money, and energy. What I purchase mainly comprises single ingredients: dairy, milk, eggs, meat, grains, seeds, nuts, legumes, and a variety of fruits and vegetables. Everything else—breads, crackers, sweets, cereals, and drinks—I make myself with little time or effort.

Getting Comfortable with New Ingredients

New ingredients start on the fringe because, like most of us, I’m resistant, suspicious, and critical of new foods. I buy a small amount, research, test the waters, and repeat. It will either not make the cut or be gradually incorporated into our staples list.

Seeds of Change

Sunflower seeds, pepita seeds, and hemp hearts are good examples of my process. I didn’t grow up eating these seeds, but now hulled sunflower seeds are used in sauces, seed flours, cookies, crackers, breads, and snacks. They play a major role in my kitchen, and I wouldn’t want to be without them but it took a decade to realize their potential. I buy them in bulk and keep them in the fridge or freezer.

Pepita seeds, or pumpkin seeds, are now a favorite. I love them roasted but also buy them raw. They’re great in dips, sauces, breads, and as snacks. They substitute well for more expensive nuts. I really  discovered their yumminess in Meso American cuisines—tasting was believing.

Hemp hearts are still on the fringe but are slowly making their way in. I enjoy their rich taste and am adding them to cookies and treats.

The Road to Integration

Integrating new ingredients is a long process, often stop-and-go. Expect to experiment, practice, and have patience. Plan for as many failures as successes. It isn’t easy or quick. You’ll need to learn new recipes and techniques. Sometimes, once they’re in, life will change, and they’ll be forgotten, only to return as favorites. Expect resistance from your family at first. Having a rich, diverse, and exciting culinary life isn’t easy, but it’s worth it to have many healthy and delicious ingredient choices at your fingertips.

Power Balls

Makes 32

Perfect for the lunch box, hiking, snacks, or any occasion where delicious and healthy are desired.

• 1/4 cup flaxseed

• 2 tablespoons psyllium seed husk powder

• 1 teaspoon aniseed

• 1 vanilla bean

• 1/2 teaspoon sea salt

• 1 teaspoon ground cinnamon

• 2 cups soft dried figs, chopped

• 1/2 cup pepita seeds

• 1/2 cup sunflower seeds

• 1/2 cup hemp hearts

• 1/2 cup coconut flakes

• 1/2 cup water

• 1/4 cup maple syrup

• 1/2 cup cocoa powder

Prepare the Spice Mix:

1. In a spice or coffee grinder, combine the flaxseed, psyllium seed husk powder, aniseed, salt, cinnamon and the vanilla bean (snipped with scissors into tiny pieces) and grind until fine. Set aside.

Process the Figs:

1. In a large-capacity food processor, add the chopped dried figs and pulse until coarsely ground. Set them aside.

2. Add to the food processor: the pepita seeds, sunflower seeds, hemp hearts, and coconut flakes. Grind until finely mixed. Add in the figs and spice mix and pulse together until a sticky mass forms. Add the maple syrup and water.

Shape:

1. Place the mixture onto a sheet of parchment paper. Divide into 32 even balls.

2. Sift cocoa powder over the top of the truffles and turn until coated.

Store in the refrigerator.

Pumpkin Seed Mole

Makes 1 quart

Serve this rich and flavorful mole with shredded chicken, or a plant-based protein, rice or quinoa, and the street cordito. Freeze the leftover mole in portions for a quick dinner later.

For Roasting:

• 1 medium onion, chopped

• 4 cloves garlic, minced

• ½ cup medium roasted green chilies

• 14-ounce can diced tomatoes, or 1 cup fresh, well-drained

• 2 tablespoons olive or avocado oil

For Finishing:

• 1 cup hot rich chicken or vegetable stock

• ¾ cup pepita seeds, toasted (pumpkin seeds)

• ¼ cup roasted tahini

• 1 cup cilantro, chopped

• 1 cup parsley, chopped

• Juice and zest of one lime (2 tablespoons)

• 2 teaspoons sea salt

• ¼ teaspoon cayenne

1. Preheat the oven to 425°F and line a sheet pan with parchment paper. Toast the pepita seeds in the sheet pan for 3 minutes. Lifting the parchment paper, pour the pepita seeds into a blender. A Vitamix or a regular blender works, and a food processor will make a chunkier version. Return the parchment paper to the sheet pan.

2. Add the roasting ingredients to the sheet pan and toss with the oil. Roast for 20 minutes.

3. While the veggies are roasting, prepare and measure the rest of the ingredients into the blender. Add the roasted vegetables and puree until creamy. Serve warm with shredded chicken breast, rice, and a salad.

Pumpkin & Sunflower Seed Cookies with Dates

Inspired by Persian Walnut Cookies for Nowruz

Makes 36 cookies

These chewy, spiced cookies are a delightful spin on traditional Persian walnut cookies. They’re naturally sweetened with dates, rich in seeds, and flavored with warm spices. This version is vegan, gluten-free, and packed with plant-based goodness.

• 1 ½ cups pumpkin seeds, toasted

• 1 ½ cups sunflower seeds, toasted

• ¾ cup whole pitted dates (about 10–12 medium dates)

• ¼ cup flax meal (ground flaxseed)

• ½ cup water

• 1 vanilla bean pod, seeds scraped (or 2 teaspoons vanilla extract)

• ½ teaspoon sea salt

• 1 teaspoon cinnamon

• ¼ teaspoon ground cardamom (decorticated seeds, finely ground)
  

1. Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper.

2. Spread the pumpkin and sunflower seeds on a baking sheet and toast in the preheated oven for 5–8 minutes, or until fragrant. Let them cool completely before using.

3. In a spice grinder or small blender, grind the cinnamon, cardamom, and flax meal together to blend the spices evenly.

4. In a food processor, combine the pitted dates and water. Blend until you achieve a smooth paste.

5. Add the flax meal and spice mixture, vanilla bean seeds (or extract), and sea salt to the food processor with the date paste. Blend until fully combined.

6. Add the toasted pumpkin and sunflower seeds to the food processor. Pulse until the mixture is combined but still slightly coarse, giving the cookies texture.

7. Scoop out 1-tablespoon-sized portions of the dough and roll them into balls. Place the balls 2 inches apart on the parchment-lined baking sheet. Gently flatten the tops with your fingers or the back of a spoon.

8. Bake in the preheated oven for 12–15 minutes. Check at the 12-minute mark; the cookies should be soft but will firm up as they cool. Avoid overbaking for a chewy texture.

9. Allow the cookies to cool completely on the baking sheet before transferring them to an airtight container. Store at room temperature for up to 1 week or in the refrigerator for longer storage.

Notes: If the dough feels too dry, add a tablespoon of water at a time until it holds together. If it’s too sticky, chill it in the refrigerator for 10–15 minutes before shaping. Feel free to swap the pumpkin and sunflower seeds for other nuts or seeds (e.g., almonds, pecans, or sesame seeds). If you prefer sweeter cookies, increase the dates to 1 cup or add a tablespoon of maple syrup.

Lacto-Fermented Sunflower Seed Spread

A delicious lacto-fermented seed cheese that’s easy to make and great to have around. It’s yummy plain or with additional pressed garlic, fresh herbs, and chives.

• 1 cup hulled toasted sunflower seeds

• ⅔ teaspoon sea salt

• ½ cup reserved soaking water (see note on seed soaking water)

1. In the evening, toast the sunflower seeds for 4 minutes on medium-low heat in a heavy-bottomed skillet.

2. Put the toasted sunflower seeds in a pint-sized mason jar and fill it to an inch below the rim with filtered water. Let it soak overnight (8-12 hours).

3. Strain off the soaking water and reserve ½ cup.

4. Add the strained sunflower seeds to a food processor or Vitamix with ½ cup soaking water and ⅔ teaspoon sea salt. Blend until super smooth. This is easier in the Vitamix. Expect it to take up to 5 minutes in a food processor, scraping down the sides.

5. Return the puree back to the pint jar and cover with a cloth.

6. Leave on your counter to ferment at room temperature for 24 hours. After 24 hours, it’ll taste sour and look a little puffy.

Note: The top of the cheese will oxidize. Scrape the top off with a butter knife and taste under it. When the cheese ferments, it will taste like a mild cottage cheese. Keep refrigerated. It will keep until you see signs of mold or it smells bad, but it’s usually eaten long before this happens.