summer peach oatmeal

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At times over the years, I’ve considered making this a blog of oatmeal recipes. It’s pretty much my favorite food, I’ll eat it just about any time of day and it’s been my breakfast of choice for the strong majority of my life.

What I’ve added to the oats has definitely changed over the years however. From the brown sugar, milk, and stink bugs (aka raisins) of my youth, to the 10 carefully counted blueberries and half a banana of the days when I ate religiously too rigid during my eating disorder, to now when the toppings are varied and more numerous, oatmeal has been my tried and true.

 

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For many years the one ‘error’ I made in my morning bowl was that I was afraid of adding any healthy fats to it. I notice this with others too. Either seasonal fruits or berries or dried fruit are a popular topping but the thing about eating nutrient rich foods like fresh berries or anti-oxidant filled fruits (and vegetables), is that without a carrier fat in the meal they’re eaten with, those fat-soluble vitamins A, D, E, and K can’t actually be absorbed. We need healthy fats to make them effective. After years of being afraid of fat, I’m now a big fan of eating it in moderate amounts since fats are important for both cellular and hormonal health. Fats surround all cells and organelles in what is called the phospholipid bilayer and they are essential for proper cellular development, as well as carrying messages throughout the body in the hormones.

It’s important for us to eat a variety of fat types from foods rich in saturated fat to the unsaturated mono and polyunsaturated omega 6 and 3 fatty acids. Our modern diets tend to be less diverse and mainly have an abundance of saturated and omega-6 polyunsaturated fats. The omega 6 fats are found in soy, corn, safflower, sunflower and peanut oils, as well as sesame, sunflower, and pumpkin seeds, and most nuts. In whole food form, they are incredibly healthy and essential, but need to be balanced with omega-3 fats such as freshly ground flax, chia, walnuts and wild caught cold-water fish such as salmon, halibut, anchovies, cod, and sardines. The ratio of omega 6 to omega 3’s should be under 5:1 to be considered anti-inflammatory and for most individuals, this ratio is at least 20:1 or more.  For anyone with health concerns that are inflammation-related such as any of the common ‘lifestyle diseases’ like diabetes, high cholesterol or blood pressure, autoimmune conditions, arthritis of any type, and/or you are an otherwise healthy athlete looking to improve recovery between workouts, consuming those delicious nutrient-filled fruits and vegetables along with a healthy fat source and eating an optimal balance of omega 3s and 6s can be incredibly helpful. (My personal example is as an athlete trying to improve recovery and with an underlying chronic autoimmune/arthritic-like condition.)

One other thing to note is that all fat digestion first takes place in the mouth from chewing and saliva beginning to break down food–so chewing is important–and intestinal digestion requires bile salts and pancreatic lipase, an enzyme that specifically helps to break down and absorb fat molecules. If you find you don’t digest fats well, consider sending me a note. There are lots of natural ways to assist the digestive process!

 

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Now for my favorite oatmeal bowl lately. It’s got a super-seasonal local peach chopped and added in the last few minutes to old-fashioned oats, a pinch of salt, a teaspoon or so of tahini, and a good tablespoon of ground flax seed. In the summer, I tend to always add a sprinkle of fennel seeds, which also support digestion, and then top it all off with a bit of cinnamon.

 

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Creamy Summer Peach Oatmeal, makes 1 large or 2 small bowls

1 1/2 cups water
1/2-3/4 cups old-fashioned oats, gf certified as necessary
1/8 tsp. salt
1 tsp. fennel seeds
1 large peach, chopped
1 tsp. tahini
1 Tbs. ground flax
cinnamon, to sprinkle

  • Bring the water to a boil, add the oats, and turn down to medium-low. Cook until nearly all the water is absorbed and then stir in the remaining ingredients except the cinnamon. Cook until it is creamy and all the water is absorbed.
  • Turn out into a bowl and then top with cinnamon.

Golden Spice, Pear + Tahini Oatmeal

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I read a research paper over the holidays about the healing and health cycles, and their metabolic stages in chronic disease conditions. It was incredibly heavy on the biochemistry, asking me to focus and dig back into my memory bank to follow along, as if the authors were on their own language planet that most of us can’t understand (they are) and that they were trying to prove something with their language use (also likely). But at other times, the message was incredibly clear: Sleep is medicine. Exercise is medicine. A varied, seasonally-appropriate diet sourced largely from the local ecosystem, and lots of cruciferous vegetables like broccoli, kale and brussels sprouts, which are rich in compounds that produce a long-term increase in antioxidant activity, are medicine (1).

In the end, the article gave me lots to think about in terms of future breakthroughs in healing chronic health conditions, but it also reminded me that sometimes the simplest measures work the best. Like adequate rest and restorative sleep, movement that’s enjoyable, and comforting food that’s also nutritious and seasonal.

This recipe is my answer to that. It’s the morning meal I’ve been enjoying often the last few weeks. Creamy, slightly sweet, with a little spice. I make my own golden spice blend, based off of Sara Britton’s, but it seems that a good pumpkin or apple pie blend with turmeric will also do the trick.

 

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Golden Spice, Pear + Tahini Oatmeal, serves 1 or 2
1 1/2 cups water
3/4 cup old-fashioned oats
3/8 tsp. golden spice blend, below
1 large pear, chopped
1/2-1 Tbs. tahini
1/8 tsp. sea salt

  • Bring the water to a boil in a small pot. Then turn down, add the oats and spices, as well as the chopped pear. Cook until creamy and nearly done, about 5 minutes.
  • Then stir in the tahini and salt.
  • Dish into one or two bowls and add sweetener of choice, if needed. This will largely depend on personal preference and the ripeness of the pear.

 

Golden Spice Blend
For this, you’ll need a spice or coffee grinder or starting with a complete list of ground spices. To make a big batch measure parts using either weight in grams or in teaspoons.
10 parts turmeric
4 parts ginger
2 parts cinnamon
1 part black pepper
1 part cardamom
1 part cloves
1 part nutmeg
1 part star anise
1 part coriander seeds

  • First add the spices that are whole (such as coriander seeds or star anise) to a spice grinder. Blend until as fine as they will get.
  • Then mix all remaining spices together. Store in a glass jar in your spice cupboard and add frequently to anything that could normally use cinnamon. :)

 

References:
1) Naviaus, R.K. (2018). Metabolic features and regulation of the healing cycle–A new model for chronic disease pathogenesis and treatment.

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.