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.

‘Bitter’ Spring Tonics – for Optimal Digestion

And spring soup that doesn’t taste at all bitter.

One of the practices that routinely helps us to continue in or return to health is to eat with the seasons. In the springtime, that means more super-green tasting and often slightly bitter greens. Traditionally, all cultures enjoyed bitter foods during their mealtime rituals, especially in the spring. In both Traditional Chinese Medicine and Ayurveda, particular attention is brought to the liver and gallbladder in spring. These are digestive organs that are important for storing bile to emulsify and breakdown fats, and to process metabolic wastes, environmental and food toxins, and to store and secrete vitamins and minerals.

In early spring, the new plant growth – if you’ve ever plucked greens from the wild or even from your backyard – is often bitter. But farming, and to a certain extent climate change, has actually changed the taste of many of our bitter greens so they’re milder, more sweet, and pleasing to modern eaters. 

The Bitter Taste is Critical for Healthy Digestion

Ideally, we include all six of the flavors in our meals in a balanced way, so no one flavor stands out.

The bitter taste is so important because it activates the liver and stimulates the release of digestive secretions which promote the digestion of food and help the body to absorb and use the nutrients in the foods you eat. 

The bitter flavor also promotes gentle movement in the gastrointestinal tract (GI), which reduces cramping, bloating, and sluggish or stagnant digestion. Ever feel particularly heavy and lethargic after a rich and decadent meal? That’s the feeling that the bitter flavor prevents or alleviates. 

The bitter flavor is especially helpful when digesting foods is problematic. 

While you may not particularly enjoy the bitter flavor, it works best when you taste it directly on your tongue. If you put a few drops of a bitter herbal tincture on your tongue, you just might have a brief whole body, chill-like, reaction. That’s a good thing. That’s the stimulating effect that bitters have on the digestive system. 

Just like other flavors, bitter foods and herbs range from mild to intensely bitter. Often, we don’t need to overdo a good thing. For this flavor, a small amount is helpful. And depending on you, starting with incorporating more mild bitters is plenty effective.

Fresh Burdock Root – a nice mild bitter to cook with

Burdock Root

Burdock is a tried and true liver and skin tonic. Often used in it’s dried form, in herbal teas, it’s also wonderful to use fresh. If you can get your hands on some (found in the produce section of a grocery store that carries local items) or from a local farmer, I highly encourage you to incorporate it into your spring meals. Chopping and cooking into soups, stews, stir-fries, and sautéed in a little oil and spices is where it really shines.

I consider burdock root to a be a mild but highly effective bitter that’s a little different than all the other bitter spring (green) foods. One, because it’s a root instead of a leaf, but also because it contains a high percentage of inulin. Inulin is a pre-biotic fiber that is food for the beneficial bacteria in our lower GI.

Looks can be deceiving. This is what burdock root that’s been stored for a while –but is still nice on the inside–looks like

Common bitter foods and spices to incorporate into meals

Bitter Spring Vegetables:
Arugula
Broccoli
Fresh Burdock Root
Cabbage
Dandelion Greens
Other Dark Leafy Greens
Kale
Radicchio + Chicories
Watercress

Bitter Spices:
Fenugreek Seeds
Sesame Seeds
Turmeric

Happy Liver Spring Green Soup, serves about 4

Spring is a good time to incorporate more fresh greens and bitter herbs—local if possible—into your routine. This soup is an example of how to balance flavors so there is a hefty dose of liver-supportive bitter herbs, but the end result is balanced and delicious. It tastes like a smooth bowl of comfort rather than a bitter stew. I had a busy day when I first made this and texted William to tell him about it so he could have dinner ahead of me. He’s one of the best recipe testers because he’s one of those supertasters that picks out anything strong flavored or off. When I got home and asked him about this soup, his response was “That’s A LOT better than I was imagining.” And an empty bowl. This is a true spring tonic. Enjoy! 

2 Tbs. olive oil
1 large onion, diced
2 cloves garlic, minced
1 tsp. salt
1 tsp. fresh ginger, finely grated or minced
1 tsp. turmeric
Small pinch of ground black pepper
1 fresh burdock root, peeled and diced
1 pound sweet potatoes, (4 cups chopped)
4 cups mineral broth or water
1 Tbs. dried nettle leaves (or 1 handful of fresh nettles)
2 cups arugula or similar seasonal greens (watercress, spinach, chard, nettles, etc.)
4 cups kale
1 Tbs. apple cider vinegar
Fresh herbs to top
Cooked lentils to top (recipe below)

  1. In a large pot, heat the olive oil on medium heat. Stir in the chopped onions and cook until soft, about 10 minutes. Stir in the minced garlic, salt, and ginger and cook a couple minutes more. Add the turmeric and black pepper and let it cook just until the aroma comes up. Then stir in the sweet potatoes, burdock root, broth and nettles. Bring to a boil.
  2. Once it boils, cover and turn down to simmer for 15 minutes or more, until the sweet potatoes and burdock are soft through. Then add arugula and kale to the top. Cover and allow them to steam soften for a couple minutes. Stir them in. 
  3. Remove from the heat and allow to cool for a few minutes before pureeing in batches until smooth.  Return to the pot and add the apple cider vinegar and taste to adjust seasoning. When it’s missing something, I find it often needs just a tiny bit more acid to balance – try adding a few more drops of vinegar.
  4. Serve topped with fresh herbs and cooked lentils. I chose lemon balm since that’s what is growing abundantly in my garden right now. Mint or parsley would be wonderful as well. For an active individual, pairing this with a slice or two of a nice whole grain sourdough or similar bread may round out the meal even more

A Good Pot of Lentils, serves 3-4
Portions to Serve 1: 1/2-3/4 cup lentils

1 cups green or brown lentils
1/2 tsp. salt
3 cups water

Optional Aromatics: Choose 1-2
1 tsp. coriander seeds; ½ carrot; fennel fronds; 1 sprig thyme; 2 sprigs flat-leaf parsley; ½ celery stick; 1 small bay leaf

  1. Place 3 cups water, lentils, and salt in a small saucepan and bring to a boil. Add 1 to 2 of the aromatics and return to a boil.
  2. Reduce heat and simmer until the lentils are tender and no longer chalky at their core, about 30-45 minutes. Let them cool slightly in their cooking liquid.  

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.

chamomile + dried plum nut butter bars

Last week I shared about the connection between the gut and the nervous system. After hearing from several that it was helpful, I’ve been thinking about the use of herbs in particular for nervous system and gut support.

Herbs in the category called nervines really shine here. They are the herbs that specifically affect the nervous system. While there is a giant list of herbs that can be used for nervous system support depending on where and what type of symptoms are showing up for an individual as well as the person’s energetics, chamomile, skullcap, lavender, holy basil / tulsi, lemon balm, and California poppy are some of my personal favorites. When we get to the point of really using herbs medicinally to promote balance, we often need them in larger amounts such as at least three cups of tea daily for several weeks, or an herbal tincture, large amounts of herbal powders, etc. It becomes like taking medicine, only with no side effects, nutritional interactions or depletions (when administered correctly).

But before we get to that stage where it’s best to have either more personal experience or guidance by a trained professional to take herbs at a medicinal level, many of us can benefit from incorporating more herbs into our everyday foods. This is what a lot of our ancestors did by collecting herbs that grew nearby and incorporating them into household remedies and cooking. And that’s what I’ve done here.

This is a base recipe for a nut/seed butter and dried fruit bar that I routinely make to enjoy as a snack. In this particular version, I added chamomile flowers and dried plums, two foods with a particular affinity for gut health. Many individuals enjoy chamomile as an evening wind-down tea but if you steep it long enough or bite into a whole chamomile flower, you’ll notice a definite bitter taste. That bitter component is important for gut health! We need bitter flavors to help the digestive system function properly, since the bitter taste stimulates the digestive system by activating gastric juices and the liver so we can break down and absorb our food.

Additionally, you might have noticed the strong, fragrant smell of chamomile in freshly brewed tea. The volatile oils in herbs which have an intense smell gives them an action that is called carminative, giving them the ability to promote a healthy digestive system by soothing inflamed tissues, giving relief from GI cramps and spasms, and helping relieve indigestion, bloating, gas, and nervous/anxious tummys. A couple other of my favorite carminative herbs/spices are fennel seeds, cardamom, and lemon balm, which can all be added to these bars instead of and/or in addition to the chamomile (amounts would need to be adjusted for taste, however).

A couple other ways to incorporate more chamomile into your days is in chamomile tea with ginger and licorice, chamomile tea simply by itself, and chamomile added to morning oatmeal. This apple, walnut, chamomile version is pretty outstanding. Overall, I highly encourage you to incorporate more nervous and digestive system supporting herbs into your meals.

Chamomile + Dried Plum Nut Butter Bars, makes 4
This is a great base recipe to experiment with different flavor combinations and incorporate various herbs into your daily snacks. If you’d rather skip the protein powder, try an equal amount of hemp seeds instead since they’re high in protein compared to many other nuts and seeds. Remember, protein is important in small to medium amounts throughout the day, and helps to balance out the heavy sugar and fat that most snacks contain. These also work great both before and after athletic activity as a quick fueling option, as they’re balanced in their carbohydrate to protein ratio.

3 Tbs. / 50 grams nut butter of choice (cashew or coconut work great here)
1/4 cup / 45 grams dried plums
1/3 cup / 45 grams dates, pitted
3 Tbs. / 30 grams hemp protein (or similar unflavored protein powder, such as plain pea protein)
3 Tbs. loose chamomile flowers
1 cup / 30 grams crispy rice cereal (or 1/3 cup oatmeal)
1 tsp. honey or maple syrup
1/8 tsp. salt

  • In a food processor, combine all ingredients except for a small amount of the rice cereal or oatmeal. Puree all the ingredients until they come together and are slightly sticky to the touch. You might need to add up to 1 Tablespoon water.
  • Then add the final amount of cereal or oatmeal and pulse until it is incorporated but not finely pureed.
  • Turn out into a small rectangular dish and press in. Cut into bars and eat, or store in the fridge and cut and eat as needed. Otherwise, you can certainly make these into energy balls instead if you’d like a circular shape.
  • These keep well for at least a couple weeks.

The nervous system is one of the five primary categories of digestive imbalances I look for when working with individuals clinically. Often when we’re experiencing chronic GI distress, there will be imbalances in several categories, and we begin working on the areas that appear most pertinent. I’ll explain the other categories of digestive imbalance in future articles. And If you’re tired of dealing with your wonky GI, I invite you to reach out to me for more personalized support.