Category: Balanced Plate / Meal

Ayurveda, Balanced Plate / Meal, Nutrition + Health, Seasonal Eating, Spring

Creamy Cauliflower and Fennel Fettuccine

by RebeccaLeave a Comment on Creamy Cauliflower and Fennel Fettuccine

I have a weekly ritual of taking a walk around our neighborhood on Mondays, a day that’s typically reserved for no other activity – my rest day from running. The walks serve many purposes because I find it super helpful to do some form of easy, short activity to help me recover better from the previous week’s training load. And the slow walk is a break from work, a time to slow down and notice in more detail the subtle seasonal shifts that are continuously happening all around us. Plus, some of my neighbors tend to put up humorous and light hearted seasonal décor, or I’ll stop and have a little chat with a couple neighbors if they’re out and about. It’s always a win win.

But I also sometimes dread those Monday walks. It’s frequently cold. It’s frequently rainy. It’s frequently windy. And sometimes I love them and the sun shines, like yesterday.

When I can, I enjoy the walks even more when I can convince William to go with me. He often works from home on Mondays and the walk together becomes an especially nice work break.

Yesterday, I was reflecting on how many more flowers have arrived in just a handful of days here locally. The crocuses, the daffodils, the red flowering currant outside our dining room window, and now the first starts of tree blooms. After a long, cold and continuously snowy winter, we all need the bright bursts of coming flowers.

When it comes to eating, this time of year can feel like a chore for many of us too. Your digestion might have slowed down, where everything feels heavy and meals just sit there in your GI. There’s a lot of dampness in the air and that, combined with heavy winter meals can lead to a lot of congestion, mucus, and that heaviness and sluggishness – maybe even an energy crash – after eating. Or maybe you just have no appetite and everything sounds meh.

The first flowers can tell us, it’s time to shift with the season, towards more bitter foods – the brassicas, spring greens, onions and garlic, fresh ginger, black pepper, a pinch of chili flakes to get things moving, and generally more vegetables.

If you’d like inspiration that’s not too green and herbaceous, try out this seasonal pasta. As written, it will need a good quality protein to round out your meal – I’d choose a nice grilled white fish – but you can also make it completely plant-based by adding chickpeas or a chickpea/lentil-based noodle. Chickpeas are also one of the most drying beans – which can make them excellent this time of year for many people. I hope you enjoy – and happy spring!

Creamy Cauliflower and Fennel Fettuccine

Prep:  15 minutes  | Cook: 20-30 minutes  | Serves: 4

2 Tbs. olive oil, divided
¼ cup breadcrumbs (gluten-free as needed)
Optional: ¼ tsp. red pepper flakes
¼ cup parsley, minced
½ tsp. mineral salt
pinch of black pepper
1 tsp. fennel seeds
½ a large onion, thinly sliced
2 cloves garlic, minced
1 small head cauliflower, chopped
1 bulb fennel, cored and chopped
¼ cup raw cashews, chopped
1 ½ cups water, divided
8 oz. brown rice fettuccine noodles 

  1. Heat a skillet over medium high heat. Add 2 tsp. of the olive oil, a pinch of red pepper flakes, and the breadcrumbs. Stir constantly until breadcrumbs are golden.
  2. Transfer the breadcrumb mixture to a bowl and stir in the parsley. Set aside.
  3. Add 2 tsp. of olive oil to the same skillet and heat over medium heat. Add salt, pepper, and fennel seeds and heat until the aroma from the seeds comes up. Then stir in the onion and cook until soft, about 8-10 minutes. Add the garlic and cook for 1 minute.
  4. When the onion and garlic are soft, remove half of the mixture to a bowl and set it aside.
  5. In the skillet, add the cauliflower and 1/2 cup of water to the remaining onion and garlic mixture. Cook, covered, for about 5 minutes, until the cauliflower is soft.
  6. When the cauliflower is cooked, transfer the mixture to a blender. Add the cashews, 1/4 cup water, pinch of red pepper flakes, and the remaining olive oil. Blend until smooth and creamy. Then set aside.
  7. Put the onion and garlic that was set aside back in the skillet, along with the chopped fennel. Over medium heat, sear the fennel for 2-3 minutes on each side. Then add the remaining 3/4 cup of water, stir, cover, and cook until tender and soft, about 20 minutes.
  8. Meanwhile, bring a pot of water to a boil and cook pasta according to package instructions. Drain pasta but reserve about 1/4 cup of pasta water.
  9. Add the pasta back to the pot along with a couple tablespoons of pasta water. Toss to coat, then add in cauliflower puree, along with the braised fennel mixture. Stir to mix.
  10. Divide the pasta into bowls and top with the breadcrumb mixture and a pinch of minced fennel fronds if you have them.
  11. Serve with a healthy protein, such as grilled fish, or swap the brown rice fettuccine for a lentil/chickpea based pasta to make this a balanced meal.
Autumn, Ayurveda, Balanced Plate / Meal, Herbal Medicine, Local Food / Sustainability, Nutrition + Health, Seasonal Eating, Winter

Wild Rice Stuffing, Sage-Roasted Squash, Braised Cabbage, and Rosemary White Beans: a 2022 Holiday Menu

by Rebecca3 Comments on Wild Rice Stuffing, Sage-Roasted Squash, Braised Cabbage, and Rosemary White Beans: a 2022 Holiday Menu

We went from a hot, smoky, and dry October this year to a cold, rainy, (and for a couple hours snowy), November. During a recent day’s of non-stop downpour at 33 degrees, I had one of my last long run’s for my fall training block and returned soaked, frozen, and less enthusiastic about the return of the rain. I normally love the rain.

This last weekend our temperature dropped to 24 degrees. I woke up to a fortunately clear and crisp day to run one of my fastest half marathons (a formal race PR, though around the same time as a solo time trial effort during the pandemic.) Winter and the holiday season is most definitely here.

In northern Washington, where my parent’s now live, that flip of the switch went from summer to a foot+ of snow. We’re taking a long holiday week there this year for Thanksgiving, and are already “enjoying” the beautiful but freezing, powdery snow.

I’ve been asked for holiday recipes of late, and I gave some thought to a simple menu that is nutritionally balanced, easy to digest, tasty, seasonal, and able to prepare without spending hours in the kitchen. At the time I initially prepared this meal, I began cooking after a long work week and for a “quick” evening dinner. That being said, if you’re going to prepare this delicious meal within an hour, there will be some prep and hands-off cooking to do.

As a reminder, I only share recipes on this blog / website semi-seasonally, but do still share recipes in my newsletter. Sign up here to receive more regular recipes and nutrition tips and suggestions.

In whatever way you’re spending the holiday season this year, I hope you are surrounded by those or what you love and reminded of what brings joy to your life.

Savory // recipes below
Wild Rice Stuffing with Rosemary, Hazelnuts + Astragalus
Long-Cooked Creamy White Beans with Rosemary + Thyme
Sage-Roasted Buttercup or Butternut Winter Squash
Holiday Braised Cabbage

Other savory ideas:
Broccoli Rice Bake
Roasted Vegetables with Autumn Roots + Mushrooms
Simple Sourdough Stuffing {Gluten-Free}
Persimmon + Grains with Moroccan Seasoning
For the Joy Salad
Delicata Squash, Rosemary + Cranberry Flatbread
Mushroom, Butternut + Butterbean Stew

Sweet //
Apple Pie with a Fabulous Gluten + Dairy-Free Pastry
Pumpkin Pie
Boysenberry or Blackberry Pie
Holiday Cinnamon Rolls {gluten-free, dairy-free}
Oatmeal Persimmon Hazelnut Cookies
Oat + Almond Chocolate Date Cookies
Pumpkin Chocolate Chip Cookies
Neah’s Apple Loaf Cake
Pumpkin Ginger Bran Muffins

Further Menu Suggestions: If you’d like some other ideas, check out previous holiday recipe and menu’s I’ve shared over the years or check out the Recipe Index in general for even more suggestions!
2021
2020
2019

Wild Rice Stuffing with Rosemary, Hazelnuts, and Astragalus

Astragalus is an excellent qi tonic in Traditional Chinese Medicine. It is warming, drying, and slightly sweet in an earthy, rooty way. Medicinally, it can be useful for conditions which are cold in nature, when your energy is depleted, and if  you are suffering from chronic fatigue. Used over time, it can strengthen and enhance immunity. As an ingredient addition, the amount used here is not medicinal, or at least it’s not medicinal if used as an ingredient only randomly. If you do not have access to it, it’s okay to leave it out. See the notes below for where to source.

Prep:  4-8 hours  | Cook: 1 hour  | Serves: 4

Wild Rice:
1 cup wild rice, ideally soaked in water for 4-8 hours
⅛ tsp. mineral salt
½ Tbs. astragalus root pieces or 2 slices astragalus root (see Notes)
2 sprigs fresh rosemary, destemmed and minced
2 ½ – 3 cups water

Add-Ins:
2-4 Tbs. raisins
2-4 Tbs. dried cranberries
⅓ cup roasted hazelnuts, chopped
½ Tbs. balsamic vinegar
1 tsp. fresh orange zest

  • Drain the soaked wild rice in a fine-mesh strainer and rinse it briefly. 
  • Then in a medium pot, add the salt, astragalus pieces, and fresh minced rosemary, along with the water and rice. Bring to a boil, then turn down to a simmer, cover and cook for 45-50 minutes. When it’s done, take off the heat, fluff slightly and leave the top off a little to allow it to cool slightly. 
  • In a serving dish or platter, gently mix together the wild rice, raisins and cranberries, chopped hazelnuts, and balsamic vinegar. With a micro-grater, grate a small amount of fresh orange peel over the top, and then gently mix that in too. You don’t want to overdo the orange – just add an additional lively seasonal topnote to round out the dish. 
  • Serve warm or at room temperature. While this “stuffing” is not used to stuff anything, you can also make it just as written and then use it as actual stuffing if you are making a holiday roast (turkey, etc.) or to stuff and bake a pumpkin, squash or other large vegetable.

Notes: Astragalus root can be purchased in many well-stocked herb or natural food stores in the bulk section, or online from trusted retailers. Mountain Rose Herbs is an excellent source. 

Sage-Roasted Buttercup or Butternut Squash 

A simple and delicious side dish that can be added to any number of fall and winter meals, whether it’s for a feast day meal, or for a simple weeknight. 

Prep:  15 minutes  | Cook: 30 minutes  | Serves: 4-6

1 medium (~1 – 1 ½ lb.) buttercup or butternut squash
¼ tsp. mineral salt
Pinch of black pepper
6-8 fresh sage leaves, minced
2-3 tsp. olive oil
water to cover

  • Preheat your oven to 425 degrees F, and prep a large baking pan by lining it with parchment paper.
  • Split the squash in half, then take out the seeds. Slice the two halves into medium-long slices, and lay them on the baking pan in a single layer. 
  • Sprinkle over the minced sage, salt, and black pepper. With your hands or a mixing spoon, stir the squash so the seasonings are dispersed. Then add a little water to the bottom of the pan so it comes up to about ¼ – ⅓ of the way up the sides of the squash pieces.
  • Roast in the oven for 25-35 minutes, or until the squash is totally soft when pierced with a fork. The water should all be absorbed and baked off. 
  • When the squash comes out of the oven, drizzle over a little olive oil and transfer to a serving platter, or atop the wild rice stuffing. 

Notes:
– Buttercup (shown in the photos) is a different, smaller variety of winter squash than butternut. It is lovely – if you find it at your local market, try it out. The flesh is a little more yellow and slightly less dense than butternut squash.
– Wait to add olive oil until the vegetables have been removed from the oven and are cooked. High quality olive oil is extremely rich in antioxidants and phytochemicals – but they are sensitive to high heat and will turn toxic and inflammatory to the body when oxidized. Think of extra virgin olive oil as an olive smoothie. You wouldn’t roast your green smoothie, would you? 

Creamy White Beans with Rosemary + Thyme

It is very common for many people to not tolerate beans and lentils – either any/all beans and lentils or the types that are larger, thicker-skinned, and more difficult to digest. This is often the case when digestion is compromised. Instead of eliminating these nutrient-packed foods from the diet and decreasing diversity, many people will find they can actually tolerate them when cooked with spices/seasonings that aid in digestion. Adding herbs and spices is beneficial for digestion of most meals. In most cultures, the foundational reason that spices are added is for digestion and absorption first, and for taste as a secondary bonus. These white beans are cooked until creamy and soft; their texture is lovely, flavor delicious, and they are easier to digest too!

Prep:  8+ hours  | Cook: 2 hours  | Serves: 4-5

1 cup dry cannellini, flageolet or similar white beans, soaked for at least 8 hours
½ tsp. mineral salt
2-3 sprigs of fresh thyme or about 1 tsp. dried thyme
1-2 sprigs of fresh rosemary leaves, finely minced
Pinch of fenugreek seeds
water to cover

  • Add the soaked and drained beans to a medium saucepan along with the salt, herbs, fenugreek, and enough water to cover by a couple inches. Bring to a medium-high heat and bring to a boil. Then turn down to a medium-simmer and partially cover. Cook for about 2 hours, until the beans are soft and beginning to break apart easily on their own, or when lightly pressed. 

Notes: Fenugreek can be found in the bulk spice aisle at many natural food stores, or at Banyan Botanicals or Pure Indian Foods

Holiday Braised Cabbage

Cabbage cooked simply has a subtle natural sweetness that comes through. It rarely looks show-stopping, but as a bitter / extractive vegetable, it’s quite the quiet powerhouse. Use any type of cabbage here, from bright red/purple, crinkly savoy, or your standard green variety.

Prep:  5 minutes  | Cook: 20-30 minutes  | Serves: 4

1-2 tsp. olive oil
¼ tsp. mineral salt
½ tsp. fennel seeds
¼ tsp. black cumin / kalonji / nigella seeds (see note)
1 medium cabbage, thinly sliced
1/2 cup water

  • Heat the oil in a large skillet over medium heat. Then add the salt, and seeds and warm until they start to develop an aroma. 
  • Turn up the heat slightly and stir in the sliced cabbage, along with the water. When the water begins to simmer, lower the heat, cover the pan, and simmer over low heat for about 20-30 minutes, or until the cabbage is very tender. Check and stir the cabbage a few times while cooking and add a little more water if it begins to dry out or starts to stick. When it’s done cooking, you don’t want any water left in the bottom of the pan, but you don’t want it to be dry either. 
  • Enjoy as a simple, tasty side dish.

Notes:
Black cumin (also called black seed) is warming and an excellent addition for digestion. If you cannot locate it, add a pinch of brown mustard seeds instead.

Ayurveda, Balanced Plate / Meal, Herbal Medicine, Local Food / Sustainability, Nutrition + Health, Seasonal Eating, Sports Nutrition, Spring

Falafel Loaf, and remedies for our stressful times

by Rebecca1 Comment on 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
Recipe updated slightly: 3/12/23

-This is great way to incorporate 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, you’ll love this loaf-version of falafel. Plus, it allows for time 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.
– You may use another high-protein whole grain flour instead of the chickpea flour, such as amaranth, quinoa, or sorghum flour.

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 rinsed
1 Tbs. apple cider vinegar
1/4 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 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.