Gently Spiced Beet + Orange Smoothie

It seems we’re fully into the new year now. The Christmas decor is all taken down, the neighborhood immersed back into winter darkness without the festive lights. We’re all back to work and school, business and workouts as usual. Back into our old routines and maybe struggling with any resolutions made at the turn of the decade.

I suspect like a lot of people, I didn’t actually make any concrete resolutions. But I did reflect on the old year, realizing a lot of good progress on ‘overall health and happiness’ was cemented in 2019. And since I like the changes I made to get there, I’m continuing to put an effort into them.

Because there’s still progress to be made. The last several years have brought so many health challenges my way, and I’m finally seeing real longer-term improvement.

Since I work within the public health and nutrition industries, I read a lot this time of year about the best diets, and this and that. Veganuary is under way, the climate crisis and wildfires in Australia are on the top of many individuals’ minds, and reducing plastics are a topic of discussion–in Oregon, we’ve finally instated a statewide ban on plastic grocery bags–which seems archaic that we’re only just now getting there when it was standard practice 12 years ago when I first traveled to Europe.

But that’s a topic for another day–though one I do want to get to.

It came across my newsfeed today that despite the massive media attention given to the best way of eating, of working out, of ‘self-care’ – ing, etc., the best way is still personalized nutrition and integrative health. Which means one size does not fit all. And sometimes one size doesn’t even fit most.

I made a big list this morning of the positive health changes I saw come to fruition last year and after looking them all over, I realized two big foundational pieces stood out. One, I received a comprehensive micronutrient test to measure my intracellular nutrient values – as opposed to the not as reliable serum markers that a doctor might measure (which don’t show whether nutrients are actually making their way into the cells to be utilized); and I drastically reduced my stress.

Even though I was already ‘walking my talk,’ through diet, my micronutrient test showed otherwise. You may have heard the saying ‘we aren’t what we eat, we’re what we digest.’ Coming in after marathon training and a particularly bad-timing autoimmune flare, my micronutrient status was sub-optimal in many random not obvious nutrients.

What followed were several months of repletion, and continued focus on gut health to actually absorb those precious nutrients. And feeling substantially better.

But I was also frequently reminded about the link between stress and nutrition. When stressed, we use up nutrients faster and we don’t absorb them as well, because the stressed brain and body is not a resting and digesting brain and body. That means we need to try to eat in a relaxed mindset. The smoothie I’m sharing below can cause me an uncomfortable, bloated tummy on days when I eat it at my work office in a rush, or when there’s too much stimulus in the building. And on other days when I’m relaxed, it has no such negative effects.

Likewise, partially ‘mechanically broken down’ foods like soups and smoothies help our stressed systems get more nutrients in the system when we need them.

Beyond practices that help me keep daily stress in check and continuing to work on optimally digesting / absorbing my foods, I’ve also given myself a little personalized nutrition challenge to incorporate more beets and greens in this winter season. I chose these two specifically given several months of bloodwork results, but they’re incredibly health promoting for most of us.

This daily smoothie, which I often have for a mid-afternoon snack, is my current go-to.

Spiced Beets and Orange Smoothie, makes 1 ~16 oz.
To prep for several days of smoothies, I wrap a few medium beets in foil and roast them all together to use as needed. Though the ingredients might seem tedious with this and that random seed and nut, I’ve included a range of them to hit more of the antioxidant micronutrients we need. Use whatever protein powder is appropriate for you, or if you don’t need extra protein – simply leave out.

1 orange, peeled and sectioned
1 medium beet, roasted
20 grams / 1/2 a scoop vanilla protein powder
1/2 tsp. cinnamon
1/4 tsp. cardamom
a small handful spinach or other greens, or 1-3 tsp. moringa powder
1 tsp. chia seeds
1 Brazil nut
1 Tbs. raw pumpkin or sunflower seeds
1/2 – 1 cup water, to desired consistency

  • Add all ingredients to a high-speed blender and puree until smooth. Double batch, divide, and store in the fridge if you prefer a couple days’ worth at a time.

Mushroom, Butternut + Butter Bean Stew

As the year closes, I find myself going deep into the quiet of the year, resting more, sleeping more, reading books, writing, reflecting, baking, and listening to music. The few days between the end of Christmas socials and the return to routine come the new year are some of my annual favorites because I usually can truly go internal, shut down as much as I prefer to from the world, and clear my calendar of most obligations. This year (and decade actually) have brought much — struggle, challenge, growth, overcoming fears and accomplishing goals — but they’ve also taught me the importance of rest.

If you too have a day or more before the return to activity in 2020, you might consider resting more, drinking warming tea, eating comforting, nourishing soup or stew, and perhaps catching up on some good reading or reflecting. These are my favorites lately:

– My 2019 solstice reflection and my 2018 solstice reflection, which I’m lately pondering again
A few good things from 2019
Brigit Anna McNeill’s beautiful reflections
– This Ginger, Licorice and Chamomile Tea, the most popular recipe on my blog this year, and the drink I make nightly after dinner as I begin my evening wind-down.
– This Irish Vegetable Soup, also quite popular this year
Whole Grain Gluten-Free Sourdough Bread, a blog favorite
Brussels Sprouts done right
– and a Moroccan Quinoa Salad

Now for this stew.

Over on the Run Journal at Territory Run Co., I’ve shared this delicious recipe and tips for how to balance virtually any recipe to make it especially tasty.

When it’s cold and wintry outside, this is the stew to come in and warm up with after a long run. It’s also incredibly flavorful and wholesome, providing a balance to some of the treats and feasts of the season. Mushrooms of any type can be used, and are wonderful for eating in the winter. They are known to benefit the immune system through modulation of the inflammatory process.

Get the full article and recipe here.

Golden Fire Cider for times of illness

One of the most practically useful classes I took in grad school was an herbal elective on how to make my own herbal medicines. Each week we used a different method for preparing herbs, from medicinal herbal infusions and decoctions (often simply called herbal tea), herbal honeys, infused vinegars, salves, tinctures, and even herbal baths. As a runner, the best information on the benefits and how-to’s of water therapy for exercise recovery was actually gained in my herbal medicine making course!

Beyond being able to make my own tinctures for potent low-dose, completely natural medicines to help with everything from boosting the immune system, relieving nervous tension, and putting my spinning 2am brain promptly back to sleep, this recipe for fire cider is by far my most repeated recipe that came out of that course.

Fire Cider is a kitchen-hearth recipe originally created by herbal elder Rosemary Gladstar. If you’ve never heard of Rosemary, she is a founder of the Traditional Medicinals tea brand you’ve more than likely seen on shelves in the supermarket tea aisle, among her many other accomplishments.

The idea with fire cider is that the ingredients are easy to access, likely already on hand, and make for a warming, stimulating and potent combination that gets your blood moving, with the heat from the ingredients pushing pathogens and heat to the surface of the body during times of illness. The real key to the formula is movement, using herbs to stimulate and circulate movement through the immune system, lymphatic system, cardiovascular system, and digestive system.

Fire cider is great to take as a tonic all season long, or in larger amounts if you’ve contracted a virus. One to two teaspoons daily mixed in with a little water is usually a good way to take it.

My recipe for Golden Fire Cider varies slightly from Rosemary’s. For one, I add turmeric since it is incredibly anti-inflammatory and pungent, and thus supportive in times of illness. I also don’t add honey to my formula. The honey was originally included to make the stimulating herbs more palatable so can be added if one desires. Lastly, the fresh horseradish root can sometimes be difficult to source. I’ve got a jar of wasabi powder in the back of my pantry that has served as great substitute in those instances. Ideally, the ingredients are infused in the vinegar for at least a month, so if you’d like some to carry you through cold and flu season, start a batch now!

Golden Fire Cider, makes 2-3 cups
¼ cup grated horseradish root
1/2 cup chopped onions
2 Tbs. minced garlic
2 Tbs. fresh minced ginger root
1 small hot pepper such as jalapeño or serrano, minced
1 tsp. dried turmeric root or 1 Tbs. fresh root, minced
a couple pinches black pepper
raw apple cider vinegar
raw local honey, to taste

  • Add all chopped ingredients to a quart jar.
  • Add apple cider vinegar to three inches above herbs. Cap the jar and shake. Infuse for about 28 days before straining, and shake/mix daily or as often as you remember.
  • Add honey to taste, if desired. (I don’t).