Immune-Strenghtening Soup

After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of acquiring the virus they likely have. Luckily, Louisa, my 3 month old, is happy and healthy thanks to trusty mama's milk.

I have long-lived by the philosophy, "Let food be thy medicine and medicine be thy food." While herbal tinctures and nutritional supplements are effective, I prefer to start with food as medicine at the beginning of an illness and then add in appropriate natural therapies if needed.

The Health Benefits of this Soup

This soup is full of vital nutrients that support a healthy immune system. The lemon juice provides vitamin C and aids in the absorption of Iron from the green leafy vegetable, kale. Ginger, garlic, and onion are all anti-microbial and anti-inflammatory, which will help fight off the pathogen and decrease the resulting inflammation. I add the garlic at the end (as opposed to sauteeing it in the beginning with the onion) because its anti-microbial effects are most potent when raw. In addition to ginger, garlic, and onions, turmeric is also a potent anti-inflammatory herb. Mushrooms, specifically shitake, have many medicinal properties such as modulating the immune system. The coconut oil contains lauric acid, which is then converted to monolaurin in the human body. Monolaurin has the ability to destroy lipid-coated viruses, such as the flu virus. Miso is a fermented soybean paste that is rich in probiotics, or the "good" bacteria that will help fight infection. It is added at the end to prevent the beneficial bacteria from dying off in the high heat of the soup.

So here is my immune-strengthening soup recipe that is on the menu for tonight. It's easy and very nourishing!

Immune-Strengthening Soup
5 cups vegetable broth
10 cloves of garlic, minced
1 onion, diced
1 bunch of kale, chopped
1 thumb-sized piece of ginger, grated
2 tsps of turmeric (dried or fresh)
1 can of cannellini beans, drained and rinsed
1 cup shitake mushrooms
1 tbsp coconut oil
1/4 cup brown rice miso paste
1/4 cup water

1. In a large soup pot, saute the onion in the coconut oil on medium heat for approx. 3-5 minutes.
2. Add the vegetable broth and bring to a boil. Add the remaining ingredients, except for the garlic and miso, and reduce heat to simmer. Cook for 20 minutes.
3. Add the minced garlic and simmer on low heat for 5-10 minutes.
4. Whisk the miso paste and the water together in a separate bowl. Add to soup pot.

Enjoy and Be Well!

Top 8 Power Snacks

My brother called me and wanted to know some healthy snack ideas ideal for people on-the-go and for the not-so-skilled in the kitchen. So here ya have it- power snacks appropriate for all ages and all lifestyles. A healthy snack always includes protein. This will keep you feeling full longer and help to stabilize blood sugar.

1. Nut and Seed Balls- With the right ingredients, these can be nutrient power-houses. Set aside your sugar-laden powerbars and savor these nut and seed balls. You can make a lot of these in advance and keep them in freezer. Pack a few in tupperware or tinfoil for a healthy snack away from home.

2. Smoothies- If you are falling behind on my recommended 8-9 servings of veggies/day. Smoothies are a great way to get in some greens. Trust me, you won't taste the added spinach or kale if you have plenty of antioxidant-rich berries like blueberries, strawberries and raspberries in the there. Be sure to always include a protein source like peanut-butter or almond butter or protein powder. Here is my smoothie recipe.

3. Ants on a log- This is a childhood favorite. It includes celery topped with a nut butter (peanut butter, almond butter or my favorite, sunflower seed butter) and raisins. A sweet and savory healthy treat! Bonus- an easy way to get a veggie in! Make a bunch of them in advance and store in a tupper-ware in the fridge. Will keep for 3-4 days.

4. Kale Chips- I haven't met anyone who doesn't like these! You may have ambitions to eat kale but don't know how to cook it to taste good. This is a great way to introduce kale into your diet. Trust me on this- they are delicious and SO easy! Click here for my kale chip recipe.

5. Trail-mix- Make your own with raw nuts and seeds and dried berries. Try including walnuts in your mix for an essential fatty acid boost.

6. Baked Goods with Veggies in them: Everyone likes a good muffin...but if you are watching your waist-line or adhering to a lower-carb paleo diet, you can still enjoy these using protein-packed almond flour. Almond flour is one of my favorite flours to bake with because it is full of satisfying protein and heart-healthy fat. You can find it at a health food store. Consider doubling the recipe and store extras in the freezer. Here are some yummy recipes.

7. Hummus- You can't go wrong with hummus. It is made with protein-packed tahini and chickpeas. Dip carrots, snap-peas, celery or rice crackers for a delicious and nutritious snack.

8. Hard-boiled Eggs- Full of essential amino acids, this snack is a protein power-house. Boil eggs for 9-10 minutes. Consider boiling 1/2 a dozen at a time to have plenty for the week. Always opt for organic eggs. Here is why.

Gluten Free Pumpkin Muffins

It's nearing December, but I am not yet ready to give up pumpkin. Pumpkin pie is mine and my daughter's favorite desert. I've also been experimenting with adding fresh roasted pumpkin to chili for a delicious harvest stew. Cece and I just whipped these muffins up in the kitchen and they turned out divine!

Not only are they delicious, but they are packed full of nutrients. The pumpkin provides the immune-supporting Vitamin A. The ground pumpkin seeds are an excellent source of Zinc, which is also good for the immune system. So nice that nature knows what we need at this time of year! And the almond flour and the ground pumpkin seeds are a good source of protein and healthy fat, making them very moist!

You can use fresh or canned pumpkin. I used canned this time because I had it in the cupboard and it was easy.

Gluten Free Pumpkin Muffins

Puree, in a blender or food processor, the following ingredients until smooth:

1/4 cup almond milk
one 15 oz can pumpkin or 1.5 cups fresh cooked pumpkin
1/3 cup grapseseed oil or butter or coconut oil
1/3 cup honey
1 tbsp pumpkin pie spice
1/4 tsp salt
1 egg

In a large bowl, combine and mix together:

1 cup teff flour
1 cup almond flour/almond meal
1/4 cup ground pumpkin seeds (grind in a coffee grinder)
1 tsp baking soda
1 tsp baking powder

Make a "well" in the dry ingredients. Add the pumpkin mixture to the flour
mixture and blend until moistened. Spoon into a greased muffin pan.

Bake at 350 F for 25 minutes.

Makes 12-16 muffins.

Curried Coconut, Squash, and Lentil Soup

This soup is divine. I whipped it up in less than an hour, and the whole family devoured it. Cece kept saying, "mmmm....this is good, mama!" That kind of response to a healthy meal makes my day.

It is a complete meal, as it is packed with protein from lentils, veggies and satisfying fat from coconut milk.

The ginger and curry powder are very warming, which makes this meal ideal for a chilly fall day. And not to mention they are anti-inflammatory, promoting overall wellness. The squash is full of Vitamin A, which is anti-viral and immune-supportive. What more could you ask for in a Fall soup?

Ingredients:

• 1 butternut squash, peeled and cubed
• 1 cup lentils
• 1 tbsp coconut oil (or olive or grapeseed oil)
• 1 cup chopped onion
• 4 garlic cloves, peeled and minced
• 1.5 tsp salt
• 2 tsp curry powder
• 1/2 tsp coriander
• 1/4 tsp ground nutmeg
• 2 tsps fresh grated ginger
  
• 3 tbsps lemon juice
• 1 14 oz can of chopped stewed tomatoes
• 1 can coconut milk
• 1 tbsp maple syrup
• Plain yogurt to top (optional. I used goat yogurt)
• Cilantro to top (optional)
  

1. Cook the squash and lentils in 5 cups of water in a large soup pot until they are tender, about 30 minutes.
2. Heat oil in skillet over med. heat and saute onion and garlic. About 5 minutes.
3. Add onion and garlic to soup pot. Stir in salt, curry powder, coriander, ginger, and lemon. Also add tomatoes.
4. Puree soup with immersion blender or food processor. (Not necessary to totally puree the soup or puree it at all.)
5. Add can of coconut milk and maple syrup to soup pot and mix thoroughly. Add more salt if needed.
6. Top with plain yogurt and cilantro.

The Health Benefits of Coconut

Coconut is a super-food. It is not only delicious, but it also has many health promoting properties. Here are 5 reasons to indulge in the tropical fruit.

1. In the past, coconut has gotten a bad rap due to its saturated fat intake. Saturated fat is most commonly found in animal products. But not all saturated fats are alike. While saturated fatty acids in animal products are long, coconut contains medium chain fatty acids. The size of the fatty acid is important because our bodies respond to them differently. Medium-chain fatty acids are generally considered a good source of energy that the human body finds relatively easy to metabolize. Some studies have shown that medium chain fatty acids can help in the process of excess calorie burning, and thus weight loss. A tablespoon of coconut oil in warm water 15-30 minutes before meals can promote satiety and increase metabolism, thus aiding in weight loss. Coconut adds satiety to your meal, keeping your belly feeling full and happy longer.

2. The oil is also anti-viral. Coconut contains lauric acid, which is then converted to monolaurin in the human body. Monolaurin has the ability to destroy lipid-coated viruses, such as herpes and the flu virus.

3. Coconut is a hypoallergenic food. Rarely do I see sensitivities or allergies to coconut. It is an ideal food for babies and kids, for it is rich in fat which supports brain development. It is a great substitute for those with milk allergies, adding creaminess and satisfaction to meals.

4. Coconut water is full of electrolytes- perfect for quenching your thirst and preventing dehydration. It has more potassium than a banana and 15 times the potassium than sports drinks. It is your natural sport drinks without all that added sugar or high fructose corn syrup.

5. Coconut tastes good! Eating healthy should taste good because otherwise it would not be sustainable. I am always trying to create recipes that both your body and taste buds appreciate. Here are some ways to incorporate it into your diet:

Cook with coconut oil. You can bake with it or saute your veggies with it.

Add coconut milk to smoothies. Simmer rice in it instead of water. Add it to your morning oatmeal.

Creamed Kale
Ingredients:
-1 bunch of kale, chopped (can also use spinach or collards)
-1/2 can of coconut milk
-1 tbsp dijon mustard
-1-2 tbsps rice vinegar
-1 leek
-1/2 onion
-2 cloves garlic
-oil
-salt and pepper

1. Saute garlic, onion, oil and leek in a large saucepan/stew pot. About 5-7 mins.
2. Add coconut milk, mustard, and rice vinegar.
3. Simmer on med heat, covered, about 12 mins. (Kale should be very tender and wilty).
4. Season with salt and pepper.

Add garbanzo beans and serve over a bed of brown rice for a complete meal.

Coconut Balls- These make a delicious protein-packed, sweet snack or desert.
Ingredients:
-1/2 cup dried fruit (I like dried cranberries, raisins, and dates)
-1/2 cup nut butter (I like sunflower seed butter or almond butter)
-1/4 cup sesame seeds
-1/4 cup almonds
-1/4 cup pumpkin seeds or sunflower seeds
-1/4 cup dried coconut flakes (set aside for later)

In a food processor, combine all of the ingredients except for the coconut until it has formed a paste-like consistency. Form into tbsp-size balls and roll in coconut to coat. Store in tupper-ware or freeze.

Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Coconut Whipped Cream
This is to die for! A great dairy-free addition to pumpkin pie.
Ingredients:
-1 can full-fat coconut milk, chilled in fridge
-1 tbsp maple syrup
-2 tsps vanilla extract

Combine all ingredients in a mixing bowl. With a hand mixer, blend on high for several minutes until the consistency is whipped cream-like. (Took me approximately 10 minutes).

Sweet n' Savory Forbidden Rice
Ingredients:
-1 cup forbidden (aka black) rice
-1 can coconut milk
-1 cup veggie broth
-1/2 cup raisins
-1 tbsp ground turmeric
-1 tsp cumin
-1/2 tsp red chili flakes
-1 tsp coriander
-2 tsps fresh grated ginger
-1/2 cup raw cashews
-salt, pepper
-cilantro (optional) as garnish

In a medium saucepan, bring coconut milk and broth to a boil. Add rice and seasonings and turn heat to low. Cover. Cook for 20 minutes and then add raisins. Cook for another 20 minutes (until rice is soft). Add cashews and garnish with cilantro.

Healthy Harvest Recipes

It's FALL! This means our favorite fresh berries and tomatoes are no longer readily available. But the good news is is that they are replaced with other delicious harvest goodies, such as pumpkins, squash, yams, and sweet potatoes.

These foods are nutritional powerhouses. They are are packed with beta carotene, a deeply colored red-orange-yellow pigment that converts to Vitamin A. Due to its antioxidant and anti-inflammatory properties, beta carotene is protective against many chronic diseases, such as heart disease, cancer, and arthritis.

The antioxidant properties of squash, pumpkins and sweet potatoes promote a healthy heart. Beta carotene prevents the oxidation of cholesterol in the body. Oxidized cholesterol promotes plaque formation and increases the risk of stroke and heart disease.

Decreasing inflammation is also a "claim to fame" for these fall favorites. These foods are anti-inflammatory, thus reducing your risk of inflammatory conditions, such as arthritis and cancer. Inflammation is thought to be the root cause of many, if not all, chronic diseases. Pro-inflammatory foods include dairy products, wheat/gluten, night shade vegetables, and refined sugar. Anti-inflammatory foods include deeply colored vegetables (ie. pumpkin!) and fruit, lean meats and fish, beans, and nuts.

Here are some ways to incorporate these squash varieties and root vegetables into your diet.

PUMPKIN
Spice-kissed Pumpkin Pie
Need I say more? Everyone likes a good slice of pumpkin pie. This is Cece's favorite desert, which I think is quite appropriate due to her ginger locks. She insisted we have it for her 3rd birthday. Here is an anti-inflammatory (gluten-free, dairy-free) version that is to die for! I used gluten-free ginger snaps for an easy crust (available at Trader Joe's). Click on this link for the delicious pie recipe!

Don't forget to save the seeds and roast them for a healthy snack the whole family will enjoy! Toss with grapeseed oil, curry powder, salt, pepper and nutritional yeast.

SQUASH
Spaghetti squash is one of our favorites. Up until about a year ago, Cece didn't know that real noodles (ie. rice noodles or wheat noodles). When we serve spaghetti squash, she exclaims with joy, "NOODLES! Oh I love noodles!" Toss with pesto or marinara sauce for an easy meal.

Chickpea and Squash Casserole
*Remember to soak the chickpeas overnight and boil until tender.
Ingredients:
-2 cups fresh cooked chickpeas (or 1 can chickpeas)
-1.5 cans unsweetened coconut milk
-1/2 cup brown basmati rice
-1 cup water (to cook brown rice in)
-2 tbsps olive oil
-2 cloves garlic
-1 tbsp curry powder (or tumeric)
-1 tsp dry mustard
-1 tsp ground cumin
-1 tsp ground coriander
-1 tbsp fresh grated ginger
-1 tsp salt
-1 butternut squash, peeled and diced
-1 tart apple, diced
-1/2 cup fresh parsley

1. Preheat oven to 350 F. Lightly oil 2.5 qt casserole dish.
2. Bring 1 cup water to a boil. Add 1/2 cup rice. Let simmer for 40 minutes until soft.
2. Mix chickpeas and coconut milk in a casserole dish. Set aside.
3. Heat olive oil over med heat, add onion and garlic. Add curry powder, mustard, cumin, coriander, ginger, and salt. Saute 3-5 mins until onion is softened.
4. Transfer onion mixture to casserole and add the squash, apple, cooked rice and parsley. Stir to blend well.
5. Bake for 45 minutes or until the squash and apple are tender.

SWEET POTATOES
Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Sweet Potato Fries
Preheat oven to 400 F. Simply cut a few sweet potatoes lengthwise into strips. Place on baking sheet. Coat evenly with grapeseed oil, salt, pepper, and a pinch of nutmeg. Bake for 15 minutes. Flip. Bake for another 20 minutes.

Nourishing the Expecting Mama

It's been awhile since I've posted anything. I was busy studying and taking my clinical naturopathic licensing boards. Thank goodness those are out of the way, and now I can focus on my last 6 weeks of pregnancy. This is pregnancy number 2 for me, and it's been pretty similar to the first one: nauseated for the first trimester well into the second and then feeling pretty good throughout.

I recently read an interesting article on NPR entitled, "Baby's Palate and Food Memories Shaped Before Birth." This article has inspired me to do this post. I strongly believe in the premise of this article- that what you eat during pregnancy and lactation can shape your little one's palate. I can remember pumping my breast milk and it would have a green tint to it. Kale flavored milk! And I can't help but think that Cece's love for kale chips started in the womb. Of course, palate-shaping continues well beyond birth when your little one observes what is on your plate. In other words, you can't eat a plate filled with brown and white foods (ie. breads, pasta, mashed potatoes, chicken, etc) and expect your child to indulge in a rainbow assortment of fruits and veggies.

So what to eat during pregnancy to encourage healthy palates in your child? Here are some ideas:

First Trimester
I understand you are feeling ill and the last thing you want is a plate full of cauliflower and kale. Try to eat lots of nutrient-dense small meals/snacks throughout the day. Comfort foods during this time were my favorite. These recipes all contain tasty herbs that will not only please your taste buds but also your little peanut. Here are some ideas:

• Goat Cheese and Pesto Quesadilla: Simply spread some pesto on a brown rice wrap. Fill with shredded goat mozarella and fresh or frozen spinach. Pan fry.
• Sweet Potato Fries: Slice sweet potatoes and top with oil and your favorite herbs. Salt and pepper. Cook at 400 F for 15 minutes. Flip and cook for another 15 minutes.
• Herbed Popcorn: You can make your own and top with herbs or do what I do and buy an organic bag of popcorn and top with nutritional yeast and dill, oregano, thyme, and a pinch of dried red pepper.
• Trail Mix
• Ginger: Crystallized ginger chews are a great remedy for minor nausea. Carry a bag with you and pop a chew at the first sign of queasiness. Sipping on fresh ginger tea can help too. Simply grate some fresh ginger and steep in a cup of hot water.
• Zucchini Eggplant Lasagna: a gluten-free favorite, made with quinoa
  

Second and Third Trimester
You are feeling better now and can focus on more colorful food choices. Here are some ideas:

• Protein is critical! You need about 70 grams of protein per day throughout pregnancy. As a vegetarian, 70 grams can seem daunting at times but I usually get in my daily quota with tempeh, tofu, and beans. See the recipes highlighted in the links. And don't forget about eggs! I eat an egg a day, usually in the form of hard-boiled, which is great for an on-the-go lifestyle.
• Omega 3 fatty acids: I have been eating salmon since I have been pregnant. This is a great option. But in addition to food sources of omega 3s, such as walnuts, ground flax seed, hemp seed, and salmon, I highly recommend a fish oil supplement high in DHA. DHA feeds your developing child's brain. And as a bonus, it has been shown to decrease the risk of post-partum depression in new moms. A tablespoon a day of quality fish oil (free of Mercury) is a nice dose for pregnant women.
• Dark green leafy vegetables: This is where you can get creative. You can whip up my favorite, kale chips, in less than 10 minutes total. Or you can mix in spinach to sauces, casseroles, rice dishes, and even your favorite smoothie. Here is a recipe for my power smoothie. Eating green leafies during pregnancy will shape your child's palate. He or she will come out craving the stuff!
• Protect your veins with blueberries: Maybe its your second pregnancy and you are starting to see those engorged veins crawling up your legs. Or maybe its your first and you have a strong family history of varicose veins and you want to prevent them from getting worse. Blueberries are full of vitamin C and flavonoids, thus increasing blood flow to your legs and strengthening the integrity of your vasculature, especially your veins. Aim for a cup of organic blueberries a day.
  

• Calcium rich foods: Getting adequate amounts of Calcium in the last two trimesters (especially the third) is a must. This is a time where baby will be leaching Calcium from your bones if you don't have enough circulating in your blood from your diet. When most Americans think of calcium they automatically think of milk. BUT, contrary to popular belief, there are plenty of non-dairy sources of calcium out there. Green leafies can be a good source, with the exception of spinach. Spinach contains oxalates, which prevent the absorption of calcium. Here are some low oxalate sources ( ie. full of absorbable calcium) of green leafies: (The sources of calcium are in milligrams per 8 oz cup)
  
• cooked bok choy 330
• cooked collards 300
• cooked spinach 250
• cooked kale 200
• parsley 200
• cooked mustard greens 180
  
• dandelion greens 150
  
• romaine lettuce 40
  

In addition to green leafy vegetables, here are some excellent sources of non-dairy Calcium: (The sources of calcium are in milligrams per 8 oz cup)

• Carrot juice, fresh 57

• Fish, canned salmon eaten with bones 440

• Fish, canned sardines or mackerel eaten with bones 569

• Molasses, black strap 2820, 176.2 per tablespoon

• Molasses, unsulphured 672, 42 per tablespoon

• Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon

• Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon

• Tofu, firm, prepared with calcium 1721

• Avoid your food allergies or sensitivities during pregnancy: You may be wondering what's the big deal with dairy? Well, nothing if you can tolerate it. But, if you have an allergy or sensitivity to it, which can present in many ways (irritable bowel, constipation, diarrhea, eczema, frequent infections, allergies, acne, etc), I recommend you avoid it during pregnancy. It's possible to pass on your allergy to your child in the womb. In addition to dairy, gluten is a big one as well.

Overall, focus on a colorful diet, rich in deeply pigmented fruits and vegetables. And don't underestimate the importance of fat. This is not the time to skimp on the good fat sources, such as avocados, nuts, and salmon. Nourishing YOUR body directly translates to a healthy baby!