Tag Archives: nutrition

Healing Mineral Broth

IMG_5702

In honor of Earth Day, the Recipe Redux challenged us to show how we reduce food waste. Whatever you would normally toss, use it up. Share tips for reducing food waste in meal planning, prep, or using up scraps. 

One of the things I was most excited about when we bought our house was finally having the ability to compost because I hated having to put all my vegetable scraps in the trash. But I am also the least responsible compost-keeper. I have a one-two pile system going in the last owner’s dog run that I never turn, don’t add enough green to brown material to, and sometimes draw in little rodent creatures, as I’ve created their ideal habitat. It is fairly routine for William to remind me about how I need to turn/do something about my scrap piles and for me to nod along, I know, and then do nothing about it. This is definitely the case of liking the idea of something more than the actual process, and is just one more reason I would have made a terrible farmer.

Thanks in part to learning the benefits of making healing vegetable broth last fall in my cooking class, I’ve slightly reduced my critter-habitat production, as I’ve found another initial use for many of my scraps. But also, our neighborhood cat has now got my back. ;)

The recipe we learned was Rebecca Katz’s Magic Mineral Broth, which she designed to include vegetables that will provide minerals essential for their deep-healing effects. I’ve been given the recommendation time again this past winter to incorporate more broth, as I’ve needed to return to more specific gut-healing and immune-enhancing protocols than just eating my vegetables. Mineral broth is good for that but it is also rich in electrolytes needed for athletic recovery, nutrients essential for bone health, and lots of minerals that just about all of us could use more of.

What’s more, it can be made using vegetable scraps. Lately, that is what I’ve been doing, as I throw the kale, collard, and tough broccoli stalks in the freezer, along with onion, garlic, celery, and carrot bits and pieces until I’ve gotten a good-sized bag. Then I dump it all out into a large pot, add a few good additions along with water, and simmer away for a couple hours.

In addition to making sure my broth includes onions, garlic, or leeks, I always add a good pinch or small handful of kelp or one of its varieties. These are seaweeds that are themselves extremely rich in nutrients, but also add a real umami flavor that enhances the taste. And no, the finished broth does not have a seaweed/seawater flavor.

For more about the specific reasons vegetable broth can be so healing, check out these informative articles by Ally, Aimee and The Salt.

 

IMG_5838

 

Healing Mineral Broth, makes about 10 cups
The broth above is a deep purple because of the addition of purple carrot scraps. Use what you have, but tend for vegetables that will impart a mild flavor (less beets and nightshades, more onions, brassicas, celery, and carrots). Mushrooms would be lovely as well. Add the finished broth to soups, stews, instead of water in cooking grains, or simply for sipping on its own. It is tasty, I promise. 

8-10 cups assorted vegetable scraps
1-2 bay leaves
1-2 cloves garlic, peeled
1/2 tsp. dried thyme leaves or 2-3 sprigs fresh
A small handful of parsley stems
1 tsp. whole black peppercorns
a good couple pinches of kelp (I’m currently using wakame)
10-12 cups water

  • Add all ingredients to a large pot and bring to a strong simmer. Turn down, cover, and simmer for 2-4 hours, adding water if needed.
  • Remove from heat, allow to cool slightly, and then strain off the scraps (and compost if you can).
  • Store any broth that won’t be used within a couple days in glass jars in the freezer.

recipe-redux-linky-logo


Herbal Allies // Turmeric Lassi

IMG_5324

 

I finished my fourth term in nutrition grad school last Friday. I haven’t shared much about it here but this last winter has been intense. It was the best yet in terms of how much I’ve enjoyed the content and knowledge I’m acquiring. It has been a long haul though and because it coincided with tax season (for William) and spring marathon training for me, life has mostly consisted of attempting to completely fill up my brain with tough biochemical and physiological concepts and then subsequently trying to turn it all off, unplug as much as possible, and just run.

Motivation for any sort of inspired eating kind of went by the wayside. And I never realized how much being able to share just one meal a day with my favorite human is helpful for me to maintain a healthy relationship to food until he worked the craziest hours. Turns out, I’m equally good at doing the same when he wasn’t around to stop me.

It is time for a short stint of rest and focusing on other projects now, for the both of us.

Did I tell you I (of course) chose the longest concentration option of my nutrition program? I am focusing on herbal medicine as a component of clinical nutrition. Back in early 2016, I spoke to why I hadn’t enrolled in the nutrition program at my nearest university and really searched around for one that fit, that merged my interest in herbal medicine, ancient healing modalities such as Traditional Chinese Medicine and Ayurveda, and had the rigorous scientific component I was craving. The program I ended up with fits me so well. I’ve pretty much loved every class, even as the content has gotten much more technical. The herbal classes, while still plenty intensive, have been welcome to continue engaging in creativity with the content I’m learning during this time.

One of the practicing herbalists in my program taught me early on that specific herbs will speak to us, we will develop an affinity for them, and we should trust that. Cinnamon, ginger, and turmeric are my little trinity that ‘speak to me’ the most and I find myself adding them to meals and drinks on a fairly daily basis. I’ve shared about them more than once before in Turmeric Ginger Seed + Nut Bars, Tahini, Date + Turmeric Bars, and my Good Energy Maca Latte.

Now that the weather has warmed a bit too, I’m more inclined to incorporate cooler, smoothie-type snacks and mini-meals into my routine. This Turmeric Lassi is my longtime go-to smoothie when I feel like I need a refresh/mix up in my eating patterns, and I often reach for it during an interchange of seasons. With this stint between school trimesters and welcoming William back to regular dinners at home, it’s definitely a new season for us.

 

IMG_4541

 

So what is so great about the common herbs/spices in this recipe?

Cinnamon // While most of us know cinnamon as the comforting and feel-good spice for baked goods, there’s actually a fair bit of evidence to suggest cinnamon can be used in higher, medicinal doses to improve blood sugar imbalance in type 2 diabetics. That isn’t why I enjoy it, however. I like it because it is warming, stimulating, and improves circulation. Plus, it simply tastes and smells delicious.

Ginger // Common fresh or dried ginger is exceptionally beneficial in controlling inflammation and muscular pain, increases circulation, and also aids in digestion. Like cinnamon, it is a warming and pungent spice, and I particularly enjoy it both through the winter and on chilly spring days.

Turmeric //  One of the current “superfoods,” turmeric has been used for centuries in Ayurvedic medicine. Much of the recent research points to it as a highly beneficial nearly catch-all herb, but it is most often associated with controlling inflammation and therefore improving joint and muscular health. The thing about turmeric that is not often shared, however, is that the beneficial curcumin compound it contains is exceptionally difficult to become bio-available in the body. Taking it with a small amount of ground black pepper and with another ingredient that contains fat helps turmeric work its magic in our systems.

Rosehips // The berries from wild dog roses are among nature’s richest and most-potent sources of Vitamin C, the vitamin we all associate with improving the immune system and warding off illness. It is a good herb to add in any time physical or mental stress is high.

 

Turmeric Lassi, makes 1
The spices here are in a higher, more medicinal dose than might be used in a standard smoothie recipe. I enjoy them but if you’re a little wary, begin with less and add more as desired. Though I make this with either applesauce or a banana, (and sometimes both instead of yogurt), I enjoy this more with applesauce. Using a banana will result in a sweeter smoothie if that’s more your interest. The photo above has a teaspoon of elderberry syrup swirled in for even more immune-enhancing effects. Elderberry is a tasty option for including if you feel a seasonal cold coming on. 

3/4 cup unsweetenened applesauce or 1 frozen banana
3/4 cup unsweetened plain coconut yogurt
1/2 – 3/4 tsp. ground ginger
1 – 1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
dash of ground black pepper
1 tsp. rosehips powder
1 tsp. vanilla extract
1 tsp. chia seeds
1 oz. fresh lemon juice (about 1/4 of a large lemon)
sweetener to taste, if needed (honey, maple syrup, powdered stevia leaves, etc.)
1 tsp. elderberry syrup, optional

  • Add all the ingredients to a food processor and puree until smooth. Serve immediately or chill in the fridge for 30 minutes to an hour to allow the chia seeds to thicken it up a bit for a smoothie bowl.

Delicata Squash, Rosemary + Cranberry Flatbread

img_1165

Like many people, I struggle in winter and it usually hits full force in early to mid-February. This year, it hit along with our first snow/ice storm before winter had technically even begun. This time around, I think the combination of having to set aside plans repeatedly due to weather, feeling trapped at home, and the end of a successful training cycle and race (my first marathon), all culminated in a bit of feeling glum and fearful about the what’s next–as I inevitably tend to be fearful that there’s no way I can possibly live up to my own expectations in each new year.

To be sure, I’m slowly working my way out, and coming up with colorful, yet seasonal meals is one outlet for doing so. Along with this super tasty flatbread, I’ve got a few links to share that have been helpful in this “season.” Enjoy!

img_1152

a

In this New Year:
Trust the light, face the darkness, and live with the questions.
The One Thing.  Absolutely love this video.
17 Recovery Goals for 2017
I don’t have a resolution for the new year, per se, as I’m continuing what I’ve been working on for the last couple years. One of the little things that feeds into that process is Filtering Out the Noise.

Nutrition:
Sugar is the ‘alcohol of the child’, yet we let it dominate the breakfast table
Big Sugar’s Secret Ally? Nutritionists

Social Skills:
Tired and not wonder woman. Applauding and nodding along to Emma’s frustration about the blogging world these days. I’ve had similar experiences. And while expecting and/or demanding instant replies is endemic in our current culture, I’m glad Emma was willing to speak out against it.
On having conversations with those from a different perspective. And progress.

a

img_1163


A good book:

The Whole-Food Guide to Strong Bones by Annemarie ColbinLike her previous book, Food and Healing, this one calls into question our skewed reliance on dairy for bone health. As an individual who was allergic to cow’s dairy as a baby, “grew out of it,” and then had many symptoms come back in my early twenties, I’ve long been taking calcium supplements and have been fearful that I’m not getting enough, even as I’ve researched and constantly questioned whether I need to take a supplement. After reading this book, which is supported by all the research I have read, I finally feel comfortable and confident that my calcium supplement is not necessary and may be doing more harm than good. This is an individual journey for sure, but if you’re interested in nutrition and bone health in particular, it is a great read.

To Eat:
Grapefruit-Roasted Beets with White Beans– I made this with a cashew cream thinned with additional grapefruit juice instead of the pistachio butter. Yum!
Moroccan Butternut Squash, Wild Rice + Garbanzos
Moroccan Quinoa Salad– This was the meal that fueled the before and after of my December marathon. Add a little kale and garbanzos (my go-to’s) and it becomes a full meal. The best.

 img_1153

 

Delicata Squash, Rosemary + Cranberry Flatbread, serves 2-3
There are three components here, but they’re each easy and can be made ahead. Combined, they make a nutritious post-holiday meal that tastes like winter should, in my opinion. Sub out any other type of winter squash but if you do, you might want to remove the peel. If you can no longer find fresh or frozen cranberries, dried can be used, but you’ll want to use less and add more liquid. 

Cranberry Chutney:
1 tsp. good quality canola oil
1/2 large or 1 small onion, diced
1 clove garlic, minced
1/4 cup sherry, vegetable broth, or water
2 Tbs. balsamic vinegar
1 1/2 cups fresh or frozen cranberries
3 medjool dates, pitted and chopped
1/4 tsp. each salt and pepper

1 large delicata squash, halved, deseeded, and chopped
1 sprig fresh rosemary, minced

Flatbread:
2/3 cup garbanzo flour
1/3 cup brown rice flour, plus more for dusting
1 Tbs. good quality canola or other high-heat oil
1/2 tsp. baking powder
1/2 tsp. sea salt
1/4 cup poultry seasoning or combination of dried sage, oregano + thyme
1/4-1/3 cup water

  • Make the chutney by heating the oil in a small saucepan over medium heat. Add in the onion and saute until soft and translucent. Add in the garlic and cook just until fragrant, about 30 more seconds. Then add in the remaining ingredients, bring to a strong simmer and then turn down to low and cook until it becomes thick and chutney-like, about 15-20 minutes. Remove from heat and set aside.
  • While the chutney is simmering, roast the squash on a parchment lined baking sheet with a little water added at 400 degrees F. It should take 20-25 minutes to become soft. Remove and set aside.
  • Then make the flatbread dough: Mix the flours, oil, baking powder, poultry seasoning, salt, and water. Add enough water to make a dough that can be handled and rolled. Then allow the mixture to rest for about 10 minutes.
  • Roll out the dough on a lightly floured work surface. Transfer to a baking pan or pizza stone and top with the cranberry chutney. Depending on your preference, you will likely only use half of the chutney.
  • Then top the dough with the roasted squash and minced rosemary, and bake at 400 degrees F for 16 minutes.
  • Remove from the oven, slice, and serve.

%d bloggers like this: