Autumn – Page 11 – GUTSy Performance Nutrition

Autumn, Herbal Medicine, Nutrition + Health, Spring, Winter

All Healing Anti-Inflammatory Green Soup

November 25, 2018April 6, 2023by Rebecca5 Comments

This time of year with the dark days, cold mornings, and heavy clouds, my system desires to go internal even more than usual. If I had my way I’d stay home, work from home, and spend the winter in the remote countryside or forest to calibrate even more with what nature does in this season (i.e. rest) rather than partake in all the festivities.

This is not to say I don’t enjoy socializing, but too much noise, people, stimulus, clutter, travel, and food really compromises my wellbeing. I think a lot of us can relate.

This is especially true when it comes to how the holiday season can be havoc on the digestive system. For the last few years, I’ve taken to making the first couple months of the new year about resetting my system with healing anti-inflammatory meals because the time between mid-November and January can mean weeks of need for digestive ‘rest’ and healing, even when I try to be careful and deliberate about what foods I choose during these weeks. I believe a big part of this is because digestion is so much more that what we eat. It’s also how we eat, and in what environment.

It is very difficult to digest, absorb, and assimilate properly when the nervous system is not in rest and digest mode. And for those of us that are a bit extra sensitive, that state of relaxation can be challenging to achieve in these special, celebratory weeks.

I’ve spoken to a number of nutrition clients the last few weeks with similar dietary constraints as mine. They’ve all reflected how I’ve felt and dealt with the season: trying to simultaneously take care of themselves while not wanting to be too much of a bother to others or completely self-deprive from the feasting foods. Over time, I’ve been slowly advocating for myself more, speaking out about my needs and being an assertive houseguest by opting for my own meals rather than risk options that I know will lead to discomfort later. For some, this is especially important–but so too is taking a time out and getting into a state of relaxation as much as possible between or during the holiday gatherings.

A few things I’ve taken to lately is adding Ayurvedic spices to many meals such as cumin, coriander, fennel seeds, cardamom, turmeric, and ginger, as well as loading up on lots of anti-inflammatory greens, warm soupy meals, and herbal tea to support my extra finicky digestion. This soup is a good base for this type of eating and it’s high on my list to make this week after Thanksgiving. I tend to cook the split mung beans or red lentils, and then puree the greens and remaining ingredients raw, gently warm them, and then serve. That way the nutrients and good bacteria from the miso that degrade with heat are still present, and food that is pureed makes eating even easier on compromised digestion.

Anti-Inflammatory Green Soup, serves 3-4

1 cup split mung dal or red lentils
1 teaspoon sea salt and pinch of black pepper
1 clove garlic
3/8 tsp. ground coriander
3/8 tsp. cumin seeds
1/8 tsp. ground fennel seeds
1/4 tsp. ground ginger
3/8 tsp. turmeric
1 large celery stalk
2 ounces (2 handfuls) arugula, turnip greens, kale, or spinach, de-stemmed
1 ounce parsley leaves (1 handful)
1 ounce cilantro leaves (1 handful)
1 tablespoon white miso
1 tablespoon nutritional yeast (large-flake)
1/4 cup whole-fat coconut milk (or 1 Tbs. coconut butter)
2 cups water
2 tsp. apple cider vinegar
Optional Toppings: Sunflower + Brazil Nut Sprinkle (below), thinly sliced spring turnips or radishes, minced celery, parsley, or cilantro

Combine the split mung dal and water in a medium pot, along with the spices, garlic, and celery. Bring to a boil and then turn town to a low simmer and cook until they are soft, about 25-30 minutes. Cool slightly, and then transfer to a high speed blender along with the greens, parsley, cilantro, miso, nutritional yeast, and the water. Puree until smooth.
Transfer back to the pot and add the coconut milk and apple cider vinegar. Heat gently until hot but not simmering.
Serve topped with whatever toppings you have on hand or prefer.

Sunflower + Brazil Nut Sprinkle
1/2 cup brazil nuts and sunflower seeds, toasted
1 1/2 tablespoons nutritional yeast
sea salt and ground black pepper, to taste

In a food processor, combine 1/2 cup of toasted nuts and seeds (in ratio you desire) with the nutritional yeast and a good pinch of salt and pepper. Pulse until broken down into a ‘sprinkle’ texture, but not yet a paste. Add to the top of soups, salads, and other meals for a nutrient boost and texture contrast.

Autumn, Journal, Spring, Summertime, Winter

go-to coconut curry

November 10, 2018December 18, 2023by RebeccaLeave a Comment

For the past month or more, I’ve been collecting a few snippets of news I’ve read or articles meant to be shared, but rather than actually share, I’ve stashed them away in a folder and time has marched on.

Looking back, so much of what I had accumulated was news that was frustrating, negative, and political, in congruence with the season, even as it was about the state of our food system and climate. Those are indeed important things and I think we should all be informed about what we are eating and the nature and consequences of its production.

But for whatever reason I was reminded recently of my high school riding instructor/coach, who always encouraged me to remember and focus on what’s going well, and to forget about the rest. I more often get in the mindset that if I only look through the world with rosy-hued lenses, then nothing gets done, and no real change to the status quo can occur.

But that’s not actually true. We grow better when we are happier, when we are living in joy, when our systems are not stressed with what-ifs and fear.

I encouraged a nutrition client recently to start small, taking one day at a time, and to focus on only one thing each day that helps her to take care of herself. Taking a dose of my own advice, it’s early morning as I write this, and I’m unexpectedly home at my mom’s farmhouse kitchen table, sitting in what I deem the sunroom, given for it’s dusty lemon hues and big windows letting in the new day. My week has been fraught with grief, many tears, and saying one last goodbye to a truly dear grandfather, and related to that and my own internal fears and anxieties, my thoughts have been incredibly bent toward the negative of late.

Today I’ve decided to focus on the good, and to look for what is going well.

Today it’s that I did make it home to see Papa in his last hours, and it was almost as if he waited for me, the last and furthest grandchild to visit, and for his room to fill with family as he spoke his last words and slipped quietly from us.

Too, the country is quiet, and I get to spend my day (and yesterday) looking out any window onto wide open pastures and birds singing and dancing their dance.

What this has to do with curry, I don’t for sure know, other than a simple and easily adaptable curry such as this has been my long time go-to for comfort, for taste, for turning whatever I have into something special and pleasing to everyone. It’s the food version of eternally positive, and a dish no matter the vegetable or bean adaptations, seems one can never mess up.

Go-To Coconut Curry, serves 4-5
Recipe Updated: December 2023
– I used cooked mung beans, broccoli, white “spring” turnips, and frozen peas in this version, and I encourage you to use whatever you have, is in season, or are particularly enjoying just now.
– In another version, I used carrots, shiitake mushrooms, cabbage, and frozen peas, as well as tofu. For the tofu, I pressed it and then baked it for 30 minutes with just a dry rub method of curry powder.

1 Tbs. coconut oil
1 large onion, diced
1 large clove garlic, minced
4 cups / 500-600 gr chopped seasonal vegetables
1/8-1/4 tsp. cayenne powder (adjust according to taste)
3/4 tsp. cumin
1/2 tsp. chili powder
3/4 tsp. ground coriander
1 tsp. salt
1/2 tsp. turmeric
1 Tbs. fresh ginger, finely grated
1 can full fat coconut milk
2-4 cups water, as needed to thin
2 cups cooked beans or 14-16 oz. pressed and baked tofu
2 cups / 200-300 gr leafy greens, chopped
2 Tbs. lemon or lime juice
fresh cilantro, to serve
cooked brown or white basmati rice, to serve

In a large deep pan over medium heat, warm oil, moving around the pan to coat the bottom evenly. Toss in the chopped onions and garlic. Stir and let cook for about 8-10 minutes, until the onion and pepper are soft.
Then stir in the spices and other vegetables and cook until they are tender. You may need to add a few splashes of water.
Add the coconut milk, water, tofu or beans and greens. If you’re adding frozen peas, add them now as well. Stir everything together and let the flavors meld for 5-10 minutes more.
Stir in the lemon or lime juice, adjust seasonings to taste, and enjoy with rice and cilantro.

Autumn, Herbal Medicine, Nutrition + Health, Running, Winter

pumpkin ginger oat muffins

October 21, 2018February 18, 2024by Rebecca4 Comments

I’ve just made it past the halfway point of my last fall term in nutrition grad school. I’ve been working with clients in clinic these past few weeks, experiencing all that I’ve learned in the last couple years come together in practice, and enjoying it so incredibly much. Getting to the clinical work has reinforced why I’ve spent so much of my energy on this career shift endeavor when I get to sit with someone and offer even a little bit of individualized support.

In addition to nutritional recommendations, I also give interventions that address balance from a whole systems perspective which is in line with the integrative and holistic approach to my program. This often means I try to emphasize stress reduction and relaxation practices. On the closer to home front, I’ve been trying to take some of my own advice and incorporate downtime each day for relaxing my system, an intention I constantly struggle with. Inevitably I often forego the rest I need and end up in the kitchen instead. My only excuse is it’s pumpkin season– and I find baking quite restorative!

Since it is pumpkin and winter squash season, The Recipe Redux theme this month is Fresh from the Pumpkin Patch. We’ve had a string of mostly gorgeous days so far but once this fall season finally and truly sunk in, I began cooking lots of very autumn appropriate Ayurvedic recipes from Kate O’Donnell’s Everyday Ayurveda Cooking for a Calm, Clear Mind. Nutritionally, the recipes are helping rebalance my system after a rough end-of-summer transition. The first portion of the book is all about the Sattvic lifestyle in Ayurveda–a way of life I’ve been gleaning more from as time goes on and I notice how I fare better with less stimulating foods, practices, and experiences.

These muffins are a deviation from a recipe in the cookbook. If you’re a runner and a fan of the Run Fast Eat Slow superhero muffins, they’re also quite similar, but I’ve upped the emphasis on using walnuts and flax since they both are rich in omega 3’s which are an essential fatty acid that most of us need more of.

Pumpkin Ginger Oatmeal Muffins, makes 4 large muffins or 6 regular size
recipe updated: 2/18/2024
Even though I adapted these fairly dramatically, they do stay true to their ayurvedic roots. They are delicious as is but there are also many variations depending on what you’ve got on hand:
1) instead of ground walnuts, use almond flour 2) instead of pumpkin, use 1/2 cup applesauce and 1 medium chopped apple or other fruit and flavor combos. 3) instead of coconut sugar use pure maple syrup 4) instead of spices, add 1/2 Tbs. pumpkin pie spice and 1/4 tsp. turmeric

1 1/2 Tbs. ground flax seeds
4 1/2 Tbs. water
3/4 cup / 60 g raw walnuts, ground
1/2 cup + 2 Tbs. / 75 gr oat flour (can be made from oatmeal)
1/2 cup / 50 gr oatmeal
1/4 cup / 50 gr organic cane sugar
1/4 tsp. salt
1/4 tsp. ground turmeric
3/4 tsp. cinnamon
pinch of cloves
1/2 tsp. baking soda
1 tsp. baking powder
pinch of ground black pepper
2 Tbs. / 25 gr coconut oil, melted
1 cup / 220 gr pumpkin, pureed or mashed
1 Tbs. / 3 g minced fresh ginger
1/4 cup / 35 gr raisins
1/4-1/2 cup water or nut milk, as needed.

Preheat oven to 350 degrees F. Line muffin tins with baking cups or oil and flour them.
In a medium bowl, whisk together the ground chia seeds and water. Let this stand for 5 minutes. In a separate bowl, mix the ground walnuts, oat bran and oats, salt, turmeric, baking soda, and baking powder.
Add the coconut sugar, pumpkin puree, and coconut oil to the chia seed mixture and stir until well combined. Stir in the ginger and the raisins.
Add the dry ingredients to the wet and mix until it just comes together. If the batter seems a touch dry, add water or nut milk just until it becomes a touch looser, but only add up to 1/2 cup, as they won’t need much. This step largely depends on how much moisture content your pumpkin puree has in it.
Divide into the muffin cups and bake for 25 to 30 minutes, or until they are golden brown and a toothpick in the middle comes out clean.