Summer Dal with Fennel, Coconut + Dill

At this point in the summer, it’s easy to start feeling a little hot, overheated, and irritable, both internally (mood and digestion), and externally (skin irritation and inflammation). 


Your body takes cues from nature and often reacts to what the environment is like. When it comes to your body’s symptoms of imbalance, it all comes back to digestion. Since food, and whether you’re digesting it, literally becomes the body over the coming weeks and months. 


Signals of Balance in the Summer Months
Feeling cool, calm, and optimistic with ample energy
Taking breaks rather than pushing through work (or play)
Staying hydrated and nourished
No cravings for certain foods

Signals of Imbalance in the Summer Months
Feeling hot, inflamed, easily frustrated, and hot-tempered
Overworking yourself and perfectionism
Allergic reactions
Regular headaches
Rashes
Acidic digestion and reflux
Craving spicy, sour or salty foods
Loose stool or diarrhea
Low energy

Summer’s Food Remedy

What’s surprising to some is that during the height of summer, our digestive capacity is actually lower. This is why on extremely hot days, we often have a low appetite. This may be especially apparent if you’re running lots of summer mileage but feeling less hungry afterwards or know your appetite doesn’t match your energy output. And shoving more food in when you’re not hungry or digesting it well is counterproductive since your body can’t digest and assimilate well when it’s not digesting and assimilating well!

When we look at the seasonal foods that grow in the summer, many of them are cooling and juicy. Just the opposite of how you may be feeling internally or externally! 

So when we look to what should go in our meals to balance the heat of summer, it’s best to eat foods that are easily digestible when you have any symptoms that fall in the imbalance category above. That means (gently) cooked foods that are chewed thoroughly. But it also means incorporating ingredients such as vegetables, herbs and spices, and fats/flavorings that are naturally cooling to balance the heat

For cooling vegetables, fennel, zucchini and summer squash are excellent and abundant to incorporate this time of year! So too are cucumbers, cooling mint, basil, cilantro, parsley, and dill.

That’s where this dal comes in. It’s easily digestible, flavorful, cooling with fennel, dill, and a little coconut milk stirred in, and especially important, tasty! 

Much of my nutrition practice is focused on individuals and athletes with digestive health issues such as leaky gut, food allergies and intolerances, chronic GI distress, malabsorption of foods and nutrients, and inflammation. If you’re tired, stressed, and not really sure what to eat to help or hurt anymore, I invite you to reach out to me for more personalized support.

Featuring cooling summer ingredients, this is a dal to eat when the weather is hot, dry, and irritation-inducing—and when you’ve been feeling the same!

Prep:  15 minutes  | Cook: 40-50  minutes  | Serves: 4

1 ½ cups red lentils
1 tsp. turmeric
5 cups water
1 ¼ tsp. mineral salt, divided
1 Tbs. olive oil
1 tsp. cumin seeds
½ tsp. mustard seeds
½ tsp. grated fresh ginger root
1 large onion, diced
1 large fennel bulb (~500 grams), diced
1 handful fresh dill (~15 grams), minced
2 tsp. hot chili sauce, or ½ a hot chili, minced
14 oz. / 400 ml lite coconut milk (1 can)
Juice of 1/2 to 1 lime, to taste
1 cup dry brown rice, soaked for at least 4 hours
2 cups water
Sliced crisp fresh greens, such as cabbage or romaine, to serve

  • Rinse the red lentils until the water runs clear; then put in a large pot with the turmeric and ½ tsp. salt, and cover with 5 cups of water. Bring to a boil, turn down the heat and simmer for 20-25 minutes, until cooked – that is, when the lentils start to break down and merge together when stirred. 
  • While the lentils are cooking, heat the oil in a large sauté pan over a medium heat and, once it’s hot, add the cumin, mustard seeds, and ½ tsp. salt. Thirty seconds later, when they pop, add the onion, fennel, and ginger, and cook, stirring every now and then, until soft and caramelized, about 20 minutes. You may need to add in a couple splashes of water. Cook with a lid on.
  • Add the chili sauce or chilies and dill. Stir and cook for a couple minutes more, then tip into the lentil pot along with the coconut milk; if the mixture looks as if it could do with being a bit looser, add a little water. Bring the mix up to a bubble, then take off the heat and stir through the lime juice.
  • To make the rice, drain and rinse from it’s soaking liquid. Then combine in a small pot with 2 cups of water, and the remaining ¼ tsp. Salt. Bring to a boil, turn down to a simmer, cover and cook for 40 minutes. 
  • Serve the rice, sliced fresh greens and dal in a serving bowl. Garnish with a couple of sprigs of dill as desired.

Notes: If you’ve been feeling especially inflamed, reduce the hot chili sauce and mustard seeds by half.

Strawberry Crumble

and Sustainably Attaining Healing + Health

I’ve been reflecting lately on healing and health – how some of us are ‘gifted’ with easy and good health, and easy and quick recovery from running and workouts for most of our lives…and then for some of us, health is a multi-faceted journey, a ‘getting to’ figure out what the nugget(s) of wisdom are underneath the sometimes long periods of pain, struggle, fear, disease, injury…

I certainly don’t have all the answers. But I know that finding and immersing yourself in what brings you joy, eating more foods that still look like they came from the ground/earth, and learning to set aside some of your hurry and worry helps a whole lot in the process.

I could give more details about eating colorful and anti-inflammatory foods, specific nutrients, etc. for sustainable and lasting healing.

But today, I’ll offer encouragement that is a little more abstract. Because finding what makes you feel whole and healthy long-term, what brings you joy and makes you feel like your most authentic self will always be worth pursuing.

If you’re in the thick of your own complicated health journey, don’t give up hope. Focus on finding what brings you joy. See if you can begin by eating your next meal, whatever it is, in a way that makes you grateful for everyone (people and all the other creatures) involved in getting it to you.

Strawberry Crumble
Prep + Cook: 60 minutes | Makes: 4-6 servings

I shared this recipe in a virtual cook-along with a few of my local Oiselle Volée running teammates this week and it was a big hit. It brought so much joy to me, and hopefully them, to share and bake it in community. Everyone loved the little pop of lemon this contains. The addition of the slight hit of acid enhances all the other flavors. This is also a great sweet dessert for individuals who are following a gut-healing dietary pattern. It contains only a little added sugar, which is highly inflammatory and problematic for gut-healing, but lots of flavor. Hope you enjoy!

Filling:
1 pound / 4-6 cups fresh strawberries
2 teaspoons fresh lemon juice
1-2 teaspoons lemon zest
½ teaspoon vanilla extract

Crumble Topping:
1 cup / 100 g rolled oats
⅓ cup / 37 g almond flour or ⅓ cup raw sunflower seeds, ground into a meal
¼ teaspoon salt
½ teaspoon ground ginger
½ teaspoon turmeric
1 teaspoon vanilla extract
¼ cup /55 g coconut oil, ghee, or butter
2-3 tablespoons / 36 g sugar

  1. Preheat the oven to 350°F. Place the berries in a 8 x 8-inch baking dish or similar, and toss with ½ tsp. vanilla, lemon juice and lemon zest.
  2. Prepare the crumble in a separate bowl. Start by mixing oats, almond or sunflower flour, salt, spices, and vanilla.
  3. Then add the coconut oil and sugar. Use a spoon or your hands to mix until combined. With your fingers, crumble the filling evenly over the berries.
  4. Bake in the oven for 30-35 minutes until the fruit juices are bubbling around the edges and the topping is golden brown.

    Notes:
    Change up the berries depending on availability and season. Some berries might require 1-2 Tbs. of maple syrup or sugar added to the filling. If using frozen berries, thaw and drain the excess liquid before using. 
a couple shots of the last batch in the vibrant, bright morning light

Oat + Almond Chocolate Date Cookies

Dropping in quick with a delicious and nutritious treat to share. May, my favorite and birthday month, is whirling by too quick. I want to grasp late-spring and hold on to it for weeks longer. Bury my nose in the spring flowers. But alas, we move and run on.

I’m on for a longish Friday morning run once I hit publish on this recipe share, and will follow it with a full weekend of running before next week’s rest week. I’m all for the higher mileage weeks in spring and summer, and somehow the busy work and life weeks are lining up with the higher mileage running weeks. Not sure if that’s a good thing but it’s nice to have the lighter running weeks also be the lighter work weeks.

It’s some sort of balance anyway.

Related, just a teensy bit, to the running commentary above, I found out this morning that my childhood and teenage riding instructor/coach/mentor passed away in the last couple days. He was 92 and lived a full life of loving, encouraging, teaching, and leaving a lasting impression on so many — horses and kids/people. He will be deeply missed. By me certainly, but also by so many others.

Even though I’ve barely seen him in person the last few years, he is a person I think of often. That’s what happens when we have wonderful mentors. They leave an impression far beyond the period of life when we needed them for riding lessons or whatever it is, and weave their good-life-advice into our minds where it shows up at just the time we need it over the years beyond.

So even though I didn’t run regularly when I worked with him back then, his advice has often shown up in the way I handle a tough run workout or a bad result, and certainly in my work life with how I want the best for those I work with, and wonder about how they’re doing long after I’ve stopped teaching or working with them.

Those impressions that rub off and are pressed in.

Oat + Almond Chocolate Date Cookies, makes 12
These are a delicious quick treat to make and eat. They’re excellent for those who are active and want to enjoy snacks or treats that contribute to optimal athletic recovery rather than take away from it with excess refined sugars and flours. For the same reason, they work well for most when you’d love a sweet treat but are eating a gut healing/therapeutic diet or learning to eat with less processed dessert products. Note these are flour-free but not grain free.
Helpful Notes:
– Grind old-fashioned oats into a smaller texture by pulsing a few times in a food processor or coffee/spice grinder.
– For certified organic and gluten-free oats in the US, my preferred supplier is Edison Grainery.
– If you’re avoiding nuts, use sunflower butter or tahini and grind raw sunflower seeds into a “flour” using a clean coffee grinder.
– Purchase a good-quality dark chocolate bar and chop it into chunks. You’ll taste the difference over purchasing a lower-quality chocolate. For a list of good quality/fair-trade chocolates and which ones are better to avoid, see here.

1/4 cup / 37 g packed pitted dates (about 3 large dates)
3 Tbs. / 45 ml warm water
2 Tbs. / 27 g coconut oil
2 Tbs. /40 ml maple syrup
2 Tbs. / 14 g ground flax seeds
1 tsp. pure vanilla extract
1/2 cup / 128 g almond butter (or another nut/seed butter)
1/2 cup / 50 g quick oats
1/4 cup / 28 g almond flour
3/8 tsp. baking soda
1/8 tsp. salt
1/4 cup / 35 g dark chocolate chunks, (chop a dark chocolate bar until you have 1/4 cup of chunks)

  • Preheat the oven to 350 degrees F. Place the pitted dates and warm water in a food processor or blender and soak for at least 5 minutes.
  • Add the coconut oil and maple syrup to the dates and water and blend until smooth. Then transfer the mixture to a small mixing bowl.
  • Add the ground flax and vanilla, along with the almond butter. Stir until mixed well.
  • Stir in the remaining ingredients until well combined. I haven’t tried it yet, but in enjoying some of this last batch, I’ve decided that just a little finely diced candied ginger added to the mixture would be a truly excellent addition. Try it if you think so too. :)
  • Drop the dough by tablespoons or using a cookie scoop into 12 equal portions on a baking pan and bake for 10-14 minutes, depending on your pan and oven. These will be a little softer at first, but will also stay softer for a few days compared to other drop cookies.
  • Let cool on the pan for a couple minutes before transferring to a cooling rack.