Spring Roasted Carrots and choosing resiliency

I fell down on my trail run today. It happened as it does, a little trip over a big rock and then skidding in slow motion as I attempted to catch myself before I hit the ground. Hard. I’ve relegated my trail runs lately to the hill and trail behind my house, which happens to be a little sketchy in sections with giant, difficult to navigate old-access-road gravel. Just the section I fell on as I headed down the hill near the end of the whole pursuit. I got up quickly, didn’t even brush myself off, and began on my way again before a neighbor in the distance stopped to make sure I was okay. I’m fine. Haven’t fallen in a while so I guess I was due. Well, just your pride’s bruised then anyway, he said. Haha, well no. I fall down every once in a while. It happens. I’m fine, I assured him.

A few minutes later and closer to my house, I looked down and realized I’d shredded the entire palm of one of my gloves on the rocks. And my other palm, the one that had taken more of the brunt of the fall, was throbbing. Scrapes and bruises already appearing along the length of my hip and shin as I got back home.

I guess I really have threaded deep roots into the just get back in the saddle lessons and it’s a long way from your hearts that my dad had on repeat throughout my youth.

Chin up. Shake it off. Get back in the [actual] saddle. Keep going.

Before I go any further I’ll clarify that I’m certainly very human. I fall down and fail a lot. I run in mental circles of doubt or fear or avoid big things I don’t want to think about. And I tend to be quite susceptible or tuned into other’s energy states — so the past few weeks have affected me quite a bit. But the big moments in life where I learned the most about myself and what is important to focus on was when I tuned out the noise and energy around me and tapped into what I felt, what I knew to be true, and found peace and trust amidst the chaos and unknowing. That peace and trust has been more or less my status quo emotion / mindset the last several days.

It’s in times like these, with everything around us up in the air, that I recall moments of actually getting back in the saddle from my youth. When my horse bucked me off during our moment in the spotlight during the championship class at spring junior show all those years ago. When she did the same (which kind of was her habit — we made a good pair of two strong / determined personalities) at a routine lesson with my dressage coach. Both times landing me on my back with a sudden whiplash after that slow motion almost staying upright fall. And getting up just as soon as I hit the ground, launching more determinedly back to the task at hand. Fairly exactly like in trail running.

Anyways, I share all this because I think it’s in times when we’re knocked out of the norm of our comfort level, when we’re literally shockwaved into a new reality, that our ability to deal with more than we considered we could and our determination to do so, becomes clear.

One example of this that’s crystal clear to me is in my local food producers and restaurant industry. From two weeks ago being mostly shut down to already having several local partnerships that have pivoted into creating local food hubs for online ordering and distribution. Farmers and food producers rallying to support their community and their livelihoods in record time. From the extreme cautions that our local grocery stores are going to, inserting protecting barriers for their clerks on the front lines, to wiping down every cart and every surface after each customer, and on. And on.

I wrote a couple weeks ago about focusing on the good things instead of what isn’t going well. So I’ll share one of the good lately. Our farmers market is considered a grocery store – so still open with a few precautionary changes, thus allowing our local farmers to keep going. I encourage you to support yours however you can because good food and resilient local food systems are essential in these times. And thanks to marrying into a partnership that had strong visions of growing our own as much as possible, these spring carrots I’ll encourage you to seek out and roast up are a product of our back yard, a deserted and ugly dog run when we began with it. Planted and tended by one last fall (that’s William), and pulled from their dirty soil home, scrubbed clean, sliced, seasoned and roasted by the other (that’s me.) It never ceases to amaze me what can grow from essentially nothing.

So if you find yourself needing some assurance through this (whatever this is to you in your current situation), let me remind you:

Chin up. Shake it off. Get back in the saddle. Put your hands in the dirt or nutritious food around you. Keep going. You have everything you need to know in this moment. You’ve been given no more than you can handle.

Spring Roasted Carrots, makes about 3-4 side-dish servings
Spring carrots, if you have access to them, are more tender and generally a lot more tasty than the giant fibrous ones shipped from California and the like. For access to all their carroty nutritious goodness, I strongly recommend finding the locally grown ones, since many nutrients break down and are lost after months or weeks in cold storage. Because they’re more tender, I also think they’re best when you roast them so they still have a little bite to them, like al dente pasta, which is less-cooked than I enjoy carrots in the fall or winter.

1 large bunch or 1 pound tender young carrots, sliced in half and perhaps quarters.
1-3 tsp. coconut oil
thyme, minced rosemary or sage (you choose one or all)
salt and pepper, to taste

  • Preheat the oven to 400 degrees F while washing and slicing the carrots. Toss them together on a baking tray with the seasonings and and a little oil.
  • Roast until just al dente, about 20-25 minutes, depending on their size.


If you enjoyed this, I’ve been sharing a few practical resources and video posts over on my E+O Facebook page about how to navigate these times with resiliency and less anxiety / fear, and am currently taking new nutrition clients. Be well.

Falafel Loaf, and remedies for our stressful times

I had an idea of something different that I’d share here today but the past few weeks, with the news cycle, panic-stocking, and fear of a pandemic virus circulating, an entirely different reassurance presented itself to me this morning, so I’ll share it with you.

I was listening to a short meditative story on the goddesses of hearth and home, with the primary archetypes being Hestia or Vesta in Greek or Roman mythology. I was reminded that Hestia’s name means hearth, fire and alter, and that where we create warmth in our homes can also be our alters. Literally—where we create our meals can also be our sacred space.

So often when our minds run ahead or circulate around in fear or worry, it helps us to pull our energy down from that space, down from our head and into our body. This is partially why I find so much joy in athletic activity, as the meditation of physical movement is where my mind can more often turn off. And it’s partially why the kitchen is my favorite space in my home, the figurative center of the home, as it often is for those who love to cook.

For most of us, cooking and providing for ourselves and families are tasks that go on in the background of our lives, not tasks that we consider noteworthy or adventurous undertakings. But as Hestia’s name portrays, they can be powerful and sacred tasks, helping us to do what we’d otherwise avoid, drawing our minds down into our physical bodies, tuning into the senses of using our hands, noticing the smells, sounds and flavors of cooking.

As the onslaught of emails about immune health have reminded me in the past few days, combatting our daily stresses—literally not allowing the mind to run away into worries or coulds about the unknown future—is a powerful antidote to the weakening effects of that stress on our immune systems.

As the weather and temperature shifts into spring if you’re in the northern hemisphere, or fall in the southern, traditional medical wisdom tells us that now is a time when the shifting environmental patterns can invite in more physical or mental illness manifestations. I suspect this is contributing even more to the increasing anxiety and nervousness, and outright fear of our neighbors and community members that we’re currently facing.

The best remedies to combat the anxiety and fear are tuning into the body, acknowledging what it is feeling rather than running or distracting away from it, tuning into the senses, cooking nourishing meals, selecting an enjoyable kitchen playlist or podcast to invite in more relaxation, eating warming and nourishing foods, and deep breathing.

Falafel Loaf, serves about 4
-This is my current favorite meal to slowly harken in the flavors and ingredients that support our systems as we shift into spring: pungent vegetables like garlic and onion, spices to support moving the winter sluggishness from our liver and digestion including cumin, coriander, and cardamom, and ample herbs like cilantro for the same. If this particular herb is not your favorite, sub in parsley or mint instead.
-With all the flavors of falafel but with easier prep and the ability to put it in the oven and walk away for a while, I’m really loving this loaf-version of falafel. Plus, I find it allows me to focus on the side ingredients, which in a pinch are sauteed or braised cabbage, and the quick tahini sauce linked below.
– I haven’t tried making this without the egg since I’ve had limited success with egg-free veggie loaves or burgers staying together, but ground up chia or flax seeds would be my suggestion if that’s needed for you.


3 garlic cloves, peeled + roughly chopped
1 large onion, roughly chopped
2 tsp. ground cumin
2 tsp. ground coriander
¼ tsp. ground cardamom
1 ¾ cup cooked chickpeas or 1 can, drained and drained
1 Tbs. apple cider vinegar
3/4 tsp. sea salt + more to taste
½ tsp. freshly ground black pepper
1 tsp. baking soda
1 egg
¾ cup chickpea flour
¾ cup finely chopped cilantro

Suggestions to serve with:
Tahini Garlic Sauce
Socca
Lettuce and/or sautéed greens
Seasonal braised cabbage

  1. Preheat the oven to 350 degrees F.
  2. In a food processor, pulse the garlic, onion, and spices, scraping down sides as needed, until coarsely chopped, 30-45 seconds. Then add the chickpeas and apple cider vinegar, and pulse again briefly. Transfer to a large bowl.
  3. Add the vinegar, salt and pepper, baking soda, egg, chickpea flour and finely chopped cilantro. Gently stir to combine, being careful not to mash the mixture too much. Spoon the mixture into a 8 ½ x 4 in. loaf pan that has been lined with parchment paper. Smooth it down so its even, and then bake until the edges are browned and the center is completely set, about 60-70 minutes.
  4. Transfer the pan to a wire rack and let cool at least 15-20 minutes, remove from the loaf pan onto a cutting board.
  5. To serve, cut into big slices and drizzle garlic tahini sauce on top, serve with greens, socca, or other sides of choice.

Pistachio Rhubarb + Candied Ginger Loaf

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If you search google for pistachio and rhubarb, just about a gazillion delicious recipes pop up. The two ingredients are a classic pairing. But so are strawberries and rhubarb, orange and rhubarb, honey and rhubarb, rhubarb and rose, and of course, ginger and rhubarb. Personally I love them all as well as rhubarb just on its own.

When we moved into our house in early 2016, the first plant to go in the ground was rhubarb. And as a two-person household with four healthy plants, we get to enjoy a lot of it. And by we I mean one of us absolutely loves it in ever-y-thing, and one of us thinks he doesn’t.

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The Recipe Redux asked us to make a healthy-ish recipe to celebrate spring celebrations–something like baby or bridal showers, graduations, and the like. As I’m writing this, it is commencement day for my master of science degree in clinical nutrition, and since I decided not to make the trip back across the country to actually partake in it, celebrating at home with my longest run since Boston and this rhubarb loaf will do quite nicely.

Before we get there, let me tell you a little interesting nutritional tidbit about rhubarb and its oxalic acid content.

Many people know that rhubarb leaves are poisonous and can cause harm if ingested. It’s why they’re never sold with the leaves on. What most don’t know is that they are toxic because they contain a lot of oxalic acid which the stalks also contain, though not as much. Spinach, beet greens, and Swiss chard are also high in oxalic acid, which is why for some they can have that puckery-weird mouthfeel that also presents in unsweetened rhubarb. Interestingly, rhubarb is high in calcium, which spinach and Sweet chard has a bit of as well but the oxalate content interferes with absorption, so much so that when I worked for the Linus Pauling Institute, the researchers there said not to expect to get any calcium from a meal with lots of rhubarb, spinach, or Swiss chard. Other sources are a little more lenient on this topic (1, 2). Though there is nutritional debate on the idea, oxalic acid may also interfere with absorption of the iron content from spinach–which for this or other reasons is not at all a ‘good source’ of iron because of its absorption rate despite myths that it is in the plant-based community and beyond.

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Now, out of the nutritional weeds and into reality. So what is wrong with eating lots and lots of high oxalate-containing foods? Other than needing to get your calcium elsewhere, certain people can develop kidney stones if they consume too much. Otherwise, those leafy greens and rhubarb are packed with lots of other nutrients we need. And this is a good time to remind us all that eating a diverse variety of whole as-close-to-nature-made foods is best for health.

With all that new knowledge circulating in our brains, let’s have a slice of tea cake / loaf and celebrate. Because I’m no longer a grad student, it’s rhubarb season, is May the best month, and the sun rises early and sets late these days making more time for play.

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Whatever your cause for celebration, this is a nice little loaf for an occasion. It’s not overly sweet, not too rich, but has just enough punches of sweetness from the candied ginger and roundness of flavor to make it all come together well. Combined with the pinks and greens in the loaf from the pistachios and rhubarb (more so if you have pinker rhubarb stalks than mine), it’s delicious and in my opinion, a good way to celebrate this classic pairing of rhubarb, pistachios, ginger, and because I couldn’t resist, a bit of orange!

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Pistachio Rhubarb + Candied Ginger Loaf, makes one large loaf of about 10 slices

1/3 cup (70 g) sugar
1/2 cup (110 g) coconut oil
1 cup (110 g) non-dairy yogurt
2 Tbs. ground flax + 6 Tbs. water
1 tsp. pure vanilla extract
2 Tbs. orange juice and zest from 1 orange
2 cups (230 g) chopped rhubarb
1 cup (120 g) chickpea flour
2/3 cup (70 g) sorghum flour
1/4 cup (30 g) arrowroot starch
1 tsp. baking powder
1 tsp. baking soda
1/2 tsp. ground ginger
1/2 tsp. salt
1/2 cup (50 g) pistachios, chopped
1/4 cup (30 g) candied ginger pieces, diced small

  • Preheat oven to 350 degrees F and line a large 9 x 5-inch loaf pan with parchment paper.
  • In a small dish combine the flax seeds and water to form a slurry. Allow to sit and thicken up for about 5 minutes.
  • In a large bowl, whisk together the sugar, oil, flax slurry, yogurt, vanilla, orange juice and zest, and rhubarb. In another bowl, combine the flours, arrowroot, baking powder, baking soda, ginger and salt. Add the wet ingredients to the dry and fold in the chopped pistachios and ginger pieces.
  • Transfer the batter to the prepared pan and bake for 60 to 70 minutes, rotating halfway through for even baking. A toothpick inserted into the center will come out clean once its done.
  • Remove from the oven, cool on a wire rack for 10-15 minutes before removing the loaf from the pan. Cool completely before serving, and as usual with this type of loaf recipe, the flavors generally combine and improve on the day after baking.

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  1. Weil, A. (2008). Avoid Vegetables with Oxalic Acid?
  2. WH Foods. (n.d.). Can you tell me about oxalates, including the foods that contain them and how are they related to nutrition and health?