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.

Beet + Seed Loaf Cake

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I had an instance last weekend that after some consideration, seemed like a metaphor for life right now. I had been planning a creative cake project for William’s birthday and in retrospect I planned the more creative aspects of it, but not so much the logistics of size and weight, how many layers can actually stack before it’s too much. That sort of thing.

After a few hours of baking, as assembly got underway, the cake began breaking apart before me, each layer collapsing in to the next as their weight was too much. In panic, I *tossed* the whole thing in the freezer, hoping it would chill quickly enough to stop the destruction.

 

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And then like the cake, I completely melted down. William who really didn’t care whether he had cake or not, tried to reassure me, but the damn cake falling apart was in that moment an abject failure on my part after toiling away for hours and planning and looking forward to it for weeks.

So I took a break, made some tea and ate a snack because sometimes a blood sugar boost and tea actually is the best remedy before going on.

A little more resolve in my system, and I found a way to salvage two of the four layers, effectively putting the cake back in adequate proportion territory, and still plenty enough for a birthday.

 

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For the artistic frosting finale, I realized the downsizing really put a hamper on how the color scheme / paint-like effect of the frosting was going to end up and at the end, William laughed at the looks of my finished result, although ‘it doesn’t look bad, really‘ were the words that came from him, and ‘just different than what you were going for.’

 

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Different than what I was going for are probably words that describe most things for me. There’s that river again, which I cannot push. Trust and go with the flow. Again.

And maybe believe in yourself and know that you / I / we can make good come from every challenge.

 

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Back to the birthday cake and it turned out tasting, if not looking, perfect. Almond poppy seed layers from this base recipe, cream cheese frosting, and a few splashes of color from mostly natural food dyes, which was part of the project.

What all that has to do with today’s recipe, I’m not entirely sure. Other than we like poppy seeds in this house. And raisins. And cake, in various forms. Occasionally.

Fittingly though, I first made this beet + seed loaf cake, a major spin-off from Nigel Slater’s popular original, for a Mad Hatter Tea Party at work last spring. The party was for our volunteers and since most of them are retired master gardeners who also love earthy flavors and garden-inspired things, the cake was quickly gobbled up with approval. The tweaks I gave the original involve substantially less sugar and some more wholesome flours and it’s safe to say this is more of a breakfast or snack loaf, rather than a sugar rush in a slice.

 

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Beet + Seed Loaf Cake, makes 1 9×5 or 8×4-inch loaf
The flours can be changed here, depending on what’s on hand. Instead of chickpea, sorghum or millet are great substitutes. I used ground flax seeds here instead of eggs, but an earlier version of this made with 2 eggs instead also resulted well. 

2 Tbs. ground flax seeds
6 Tbs. water

100 grams / 1 cup chickpea flour
70 grams  / a scant 1/2 cup brown rice flour
25 grams / ¼ cup arrowroot flour
½ tsp baking soda

1 tsp. baking powder
½ tsp. salt
½ tsp ground cinnamon
1 tsp. vanilla extract

¼ cup coconut oil
½ cup applesauce
70 grams / 3 Tbs. brown rice syrup
150-170g / 5-6 oz. raw beet, shredded coarsely
juice of half a lemon
½ cup raisins
½ cup mixed seeds (sunflower, pumpkin, etc.)
4 tsp. poppy seeds, divided

  • Preheat the oven to 350F / 180C. Line a loaf pan with baking parchment. A 9×5 will yield a larger, more compact loaf, and a slightly smaller pan will yield slices that are taller.
  • In a small bowl, combine the flax and water and then set aside for a few minutes.
  • Stir together the flour, baking soda, baking powder, salt and cinnamon. In a separate bowl, mix the vanilla, coconut oil, applesauce, and brown rice syrup. Stir in the flax meal.
  • Grate the beetroot coarsely and fold into the mixture, then add the lemon juice, raisins, mixed seeds, and 2 teaspoons of poppy seeds. Then stir in the flour mixture.
  • Pour the mixture into the cake pan, smooth the top, and then sprinkle over the remaining 2 teaspoons of poppy seeds. Bake for 50-55 minutes and test with a toothpick to see if done. The cake should be moist inside but not sticky.
  • Leave the loaf to cool for a good 20 minutes before turning out of its pan on to a  cooling rack.

Sweet Beet + Elderberry Oatmeal

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Happy Easter Friends!

Today I have a recipe I’ve been making on repeat for the last couple months, and one I’ve been meaning to share for weeks. But in truth, I’ve been busy. And stressed.

In what I knew would be a packed late-winter season, my class schedule was on overload for what ended up being six weeks. When I signed up for them, I thought it would be three to four, and knew I could get through for one jam-packed month. But then a job opportunity landed that I decided to take, my running coach decided I could handle more miles (and thus time), and one of those classes was taught by a professor that was amazing, but intense. Even for grad school.

So in light of all the action happening at once, I took a class extension. I dropped creative projects and unproductive activities like social media, I spent all my waking hours working or running save a precious few in the early mornings and evenings, and I just got through.

I’m still recovering, trying to prioritize down time, read some good books, bake (currently experimenting with gluten-free/vegan hot cross buns!!), and run with joy and gratitude. And also, feed myself well.

And while it’s spring break for many, I’ve a couple more weeks before I get there.

 

So today, let’s talk a little more about stress, overwork, and the nutrients that are necessary always, but even more so when we’re trying to bulldoze forward at full speed. The first are the entire friendly group of B Vitamins. 

The essential B vitamins are necessary in every step along the pathway of converting food into energy. When the body undergoes any kind of stress, whether it is physical or emotional, and feels depleted, the B vitamins are likely needed to restore balance and energy. In addition to converting food into energy and helping to cope with stress, many of the B vitamins can also help alleviate symptoms of insomnia, nervousness, PMS, and mood swings.

Each of the B vitamins (B1, B2, B3, B5, B6, B7, B9, B12, and their friend Choline) have their own specific roles, but they function quite well as a group. They are found abundantly in whole foods, particularly in whole grains, legumes, seeds and nuts, fruits, and vegetables–except for B12 and Choline, which each deserve their own discussion another day. In order to incorporate the spectrum of all of these essential nutrients into your diet, it is important to eat a wide variety of fresh, colorful, whole foods.

Most of us are actually getting sub-optimal levels of these nutrients, especially when we are overworked and very active.

 

Next up in importance in times of stress is Magnesium

Magnesium is a key player in over 300 biochemical reactions and is essential for creating and maintaining healthy bones, energy production, nervous system balance, and blood sugar control. And it is anti-inflammatory. Magnesium is required for DNA and RNA synthesis as well as the synthesis of glutathione, which is a powerhouse antioxidant that combats free radicals and cellular damage.

Like the B-vitamins, Magnesium is often lacking in the modern diet, our needs are more when we are stressed either physically or mentally, and it’s abundant in whole foods like leafy greens, beans, nuts, and seeds, and whole grains.

 

Finally, when we are overworked, our immune system takes a hit, and it’s during these times that we often fall victim to colds and flus. While winter flu season theoretically should be winding down, the mega virus(s) that’s been hitting hard these past few months is still going strong. Enter my favorite immune booster, elderberries.

Elderberries have strong antiviral properties and have been shown to shorten the duration of cold and flu outbreaks in research. They also have a very long history of use in traditional medicine. Made into a delicious syrup and combined with anti-inflammatory ginger (which I’m now making and selling in my shop), a daily small dose during times of increased stress gives a good immune boost*. I’ve been taking it all winter and especially these last few weeks, and even with exposure to a whole lot of sick kids, have been staying healthy.

 

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Sweet Beet + Elderberry Oatmeal, serves 1-2
Due to all the aforementioned whole foods I’ve packed into this delicious breakfast bowl including oats, beets, flax seeds, sunflower seed butter, as well as a little drizzle of elderberry syrup, this makes for a really nice start to the day. It’s one of my favorite breakfasts lately, and definitely feels like a meal that brings to life the meaning of self-care and stress reduction. For busy mornings, I like to prep all the ingredients, save the oatmeal and toppings in a saucepan the night before, and then store it in the fridge. In the morning, bring the pan to a boil, add the oats, cook until done, and then add toppings and serve. 

1 1/2 cups water
1 medium-ish beet, finely grated
3/4 cup old-fashioned oatmeal
1/8 tsp. sea salt
1-2 Tbs. raisins
1/2 Tbs. sunflower butter
1 tsp. elderberry syrup
a dash of cinnamon, optional
1 tsp. ground flax seed, optional
additional sunflower seeds to top

  • Bring the water to a boil in a small saucepan. Add the finely grated beet, salt, raisins, and oatmeal. Turn down to medium-low and cook until soft and to desired consistency, about 8-10 minutes. You might need to add more water, as needed.
  • Then stir through the sunflower butter, remove from heat, and add the syrup and any additional desired toppings. Enjoy, ideally in a non-distracted setting for the ultimate self-care.

 

*These statements have not been evaluated by the FDA. This product does not intend to treat, diagnose, cure, or prevent any disease.