It's time to stock up

About a month ago I was asked to be a guest columnist for Dr Amy Punke, ND in The News. Here I shared my recipe and thoughts on making homemade stock.

It's time to stock up

The leaves are turning; there is a chill in the air and its time to trade in your smoothies and salads for some warming soups and stews. It is important to eat for the seasons if you are aiming for optimal health or if you are trying to regain health. We want to work with the body’s processes, not against them. In Nova Scotia, come October, our bodies are living in a cool and damp environment so we need to keep warm.

A staple this time of year has to be stock. Whether it is bone broth or veggie broth, there is so much you can do with it. Stock gets overlooked sometimes but it teaming with nutrients. Not unlike the green juices and smoothies of the warmer seasons, stock is hydrating and easily absorbed. Even better then its summer counterparts, with stock there are no blood sugar spikes to manage. It makes a good supplement for those with digestive issues or the elderly.

You can drink stock alone like a tea, use as a soup base, use it to flavour your grain dishes or use instead of oils to sauté your veggies for a stir fry. It is convenient to have on hand for a fast meal. Just heat it up and pour it over the same ingredients you would have put in that summer salad or whiz it up with some greens and veg for a warm soup on the go.

As usual there are quality issues when buying stock. Many of them are full of msg, salt and sugar – yes, sugar! So read your ingredients! Or for an easy remedy, make your own.  There is nothing simpler to make in your own kitchen than stock. It can be as little as three ingredients. Mirepoix is the french term for the three basic aromatic flavours: celery, onions and carrots. These three ingredients are the basis of a good stock and the sky is the limit from there. Throw in what you have and what you like. Here’s mine:

Basic Broth

In large pot, place the following roughly chopped vegetables:

3 carrots

3 celery stocks

1 medium onion

2 inch ginger

5 garlic cloves

3 sprigs of kale

1 small piece of dulse

1 tsp turmeric

2 tsp cumin

bunch of cilantro

Cover with 3 litres of water and bring to boil. Let simmer for 2 hours. Strain.

Broth will keep in fridge for 4 days and freezes well.

Luckily for us the earth readily provides us with all that we need for optimal health just as we need it. Harvest time is so exciting for me as I am overwhelmed with the abundance right here on our doorsteps. Grab all that there is and stock up on what you can. Harness all that delicious healing energy.

Annabelle Cameron, RHN, Mindful Nutrition, Whole Self Wellness Centre 902 759 1676 www.mindfulnutrition.ca

Maple Caramel Corn

Halloween is coming and the trash train will roll in with all its processed glory. If you would like to feel a little better about what you are dishing out to the goblins, here is a more wholesome yet yummy treat.  

When making popcorn, I choose organic and therefore non - GMO popping corn and I air pop it. You can also pop on the stove if you do not have an air popper. Just avoid at all cost the packaged microwave versions. They are laced with rancid oils and often many other unsavory ingredients. 

You may not recognize the dressed up characters at your door but you should recognize the ingredients in your food.

Caramel Topping

                          1/2 cup virgin coconut oil or butter

                          1 cup maple syrup

                          Dash of sea salt

• Preheat oven to 325 degrees F.
• In a small to medium saucepan heat the coconut oil or butter, maple syrup, and a few dashes sea salt over medium heat.
• Once small bubbles form begin timing for 4 to 5 minutes. Cook, whisking occasionally until thickened and foamy. 
• Quickly pour over popcorn in bowls and toss together using two large spoons. 
• Spread into two shallow baking pans or cookie sheets and place in the oven.
• Bake for 10 minutes stirring half way through. 
• Let cool completely. Caramel corn will crisp up as it cools. 
• Store in a tightly sealed container once completely cooled to keep it crisp. 

Source: www.NourishingMeals.com

Cozy up with a Coconut Curry

When the weather starts to turn and the leaves begin to fall we naturally start to crave something warm in our bellies. This is a great way to use some those tomatoes your grew and some of the other local in season vegetables that feed the body and the soul.

Coconut Curry

1 medium onion
3 large cloves of garlic chopped
1x1 inch chunk of ginger minced
2 Tbs of coconut oil or ghee
2 tsp cumin
2 tsp curry powder
1/2 tsp of cayenne
1 can of organic coconut milk
1 medium cauliflower, chopped
1 can of whole organic tomatoes or fresh tomatoes
bunch of green beans, trimmed and chopped

In large pan, saute in coconut oil, onions, garlic and ginger until onions are translucent.
Add in cumin, curry and cayenne.
Add in cauliflower and coat with spice onion mixture. 
Add coconut milk, tomatoes and green beans.
Cover and let simmer until cauliflower is soft and flavours have melded.

Enjoy over rice, millet or quinoa.

Don't be afraid to substitute the veg that you have on hand. 

Delectable Dessert - No Added Sugar

After hosting the screening of FED UP!, the documentary that exposes how much sugar we consume  and the damage it causes. I thought it would be a good idea to share a dessert that is more than delish and has no added sugar. A way to transition from processed sweet treats. The sweet in this creamy mousse comes from dates. A naturally sweet and high fibre fruit. Unlike sugar, dates are nutrient dense (rich in B vitamins, iron, copper, potassium and magnesium) so have something to offer as opposed to robbing your body of its precious minerals. Here it is paired with some healthy fats in the avocado and coconut.

Whole food sweeteners are always the better choice if you are going to have a treat.

Avocado Chocolate Mousse Recipe

Ingredients
2 medium sized ripe avocados
1/3 cup raw cacao powder, or more to taste
5 fresh dates, pitted and roughly chopped
1/4 cup coconut milk, nut milk or filtered water (I use coconut milk)
1tsp natural vanilla extract or pure vanilla bean powder
A pinch of unrefined sea salt

Optional: Dried coconut, grated dark chocolate or berries to serve

Method
1. Soak the dates in the milk or water for 10-30 minutes to soften. In a blender, add the avocado flesh, dates, milk, vanilla and salt and cacao powder. Blend until smooth. You may need a little more liquid to facilitate blending and scrape down the sides of the jug a few times.
2. Adjust ingredients to taste, adding more cacao powder if it needs it. Serve and garnish with your choice of toppings.

This recipe is sourced from the Food Matters Recipe Book

Warm Thanksgiving Salad

This is a hearty salad bursting with flavour. It is a meal in and of itself. The dressing is taken from one of fellow RHN,  Selah Koile's creations. It is fall and Thanksgiving in a bowl. Enjoy!

Warm Thanksgiving Salad

4 cups chopped greens of choice (I used romaine and spinach)
2 medium sweet potatoes pealed and chopped
1 head of broccoli
1 lrg. apple, chopped
1 c pecans
1 cup whole cranberries, fresh or frozen.
1 cup (or half can) of black beans (i use Eden Organic)
1 medium-large onion sliced into half moons
2 heaping tablespoons of minced garlic
2 tbsp ghee (or coconut oil)
2 tsp dry rosemary
2 tsp fennel seeds
¼ tsp chili flakes
½ tsp sea salt
3 tbsp raw apple cider vinegar
3 tbsp maple syrup

1. Fill bowl with a base of greens - I used a mix of romaine and spinach chopped to bite sized pieces. 

2. Warm dressing:
In a large pan, saute  onions, garlic, spices and sea salt in 2 tbsp of ghee until onions are soft. Then add the apple cider vinegar and let simmer for about 5 minutes. Add the maple syrup and let simmer for another few minutes Mixture will thicken slightly. At this point add in pecans and cranberries to warm.

3. Meanwhile steam:

• sweet potato, cubed
• broccoli, bit sized
• cooked black beans (steamed just to heat through)

4. Add the steamed vegetables over the greens and dress with onion, cranberry, pecan mixture. Top all this with chopped apple.

5. Take a moment to give thanks for natures healing harvest. 

Barometers of Balance

Balance is a word you hear often in wellness topics. We are told we need to create balance in our lives. This is true but often we don’t take the time to assess if we are out of balance. Do you recognize the signs of imbalance within you? There are many signs, you could argue any symptom you are having is a sign. 

Here I present three common barometers of balance. The following common issues suggest you need to take the time and explore the causes behind these symptoms. This is a key tool for disease prevention. If left unchecked, often lead to chronic diseases which take much more time and effort to return to balance.

1. Digestion

Definitely number one for a Holistic Nutrition Consultant!  There is no better barometer on health than the state of your digestion. It speaks to your ability to ingest, breakdown, integrate nutrients and eliminate waste. You should have a bowel movement daily and preferably more than once. You should feel like eating, be able to eat without discomfort and feel energized by your meal. Obviously we are talking about food but not exclusively. You ability to digest your life happenings will also show up in your intestinal tract.

Signs of imbalance include: gas, bloating, belching, reflux, diarrhea, constipation but also low energy, mood issues, weight issues, hormone imbalances, skin issues, allergies and more.

2. Sleep

We need sleep. It is not a luxury. It is necessary for organ rejuvenation and detoxification. We are individual in our needs but as we know the average need is about 8 hours a night and should begin before 11pm. You should go to sleep and stay asleep. You should get up feeling rested and refreshed. I know this sounds like an urban myth but it is true and possible.

Imbalance here can lead to mood, focus, weight, hormone issues as well as undermine any healing process your body is trying to perform.

3. Pain

Headache, joints, muscles…. Listen up. Your body is talking to you and perhaps shouting! Inflammation is rampant in our society. Poor diets, poor digestion, poor sleep, lack of love and emotional support. Pain is the 911 call but very often we just put it on hold with some sort of pain suppressing medication or libation. If you stub your toe, you now why it hurts but if you have recurrent pain that you are not addressing the underlying issues you are setting your self up for more health issues. Oh, and yes it is common to have more pain as we age but not normal. It is just the accumulation of years of ignoring the signs. So in the name of heart health alone don’t ignore your pain.

So it is time to bring balance into all areas of our lives. This should be an ongoing practice of assessment and action.   Needless to say, I am all about the food. It is a fundamental approach to support healing and balance within your life – both physically and emotionally. Sure a healthy diet is important in creating balance but food can also be used in specific ways to restore balance. If you are experiencing imbalance in any of the common barometers of balance or in any others, come get your food prescription to begin your journey to health.

Surfing can be so much easier when the water is frozen

As the Christmas season has come to close and the finish line of 2013 has come and gone it is time to embark on a New Year.

If you were to ask me how my Christmas was, I would truthfully reply that it was very nice. I had some great times with family and friends and got to do some really fun stuff (yup, curled for the first time and sat in a circle of six with three jaw dropping amazing musicians!) On the surface it was all in all a great Christmas vacation but more was going on that just that. Below, were currents of worry, discontent and feeling overwhelmed with their ever tell tale signs of fatigue and sleepless nights. Yes this could be due to some diet deviations that I allowed myself but when the body can’t handle a little indulgence you know something more is at stake.

 I am very blessed to be living a very fulfilling life with great family and friends and no major crisis to deal with at this time. I have just the usual and commonly shared worries: finances, family and friends who are struggling with the BIG things, finding enough time to do everything I think I have to do and think I want to do, caring for my own health, getting the dishes done and of course all this topped off with this wild and woolly winter.

I woke up Sunday morning with my bigger than life to do list but was feeling beyond tired, uninspired and frankly unbalanced. So instead of going back to bed or plugging joyless through my list, I took a time out. A time to reassess what is important. A time to drink in nature’s boundless life force.

I got outside and went to a place that makes my heart sing – the sea. I realized on my way that this is the longest I had stayed away from the beach in a long time. And I was feeling unbalanced...? I wonder why! As soon as my feet touched the frozen sand, my mind, body and spirit all remembered its balance. I remembered that the list doesn't really change but as soon as you take a new perspective it doesn't have to feel the same. I still have a tonne of things to get done at home and at work but know it can’t get done all at once. Thoughtful decisions must be made. A reassessment of what things need to get done. I must take the time to keep my balance.

Winter is a time for all of us to rest, reflect and reassess. The storms of late have literally forced us to take on this winter frame of mind. It is not about stopping or hibernating, it is about moving slowly and more mindfully though your day, just as the sun is slowly making its presence longer as each day passes. When you move with the rhythms of the seasons you will experience much less resistance. The water may be frozen over but you can still feel all its potential in the stillness.

So what is your body telling you? Are you in balance? Are you living winters’ example? 

It all starts with a quiet choice.

Time to climb on board and surf the waves of winter.

Welcome to 2014!