THE POWER OF FOOD: FALL in SEASON
With the official start of Fall finally
arriving as of this past Friday, September 22nd, it is time to start
embracing some cooler-weather crops! As the leaves begin to turn, the air grow
crisp, and days fall shorter, incorporating the bounty of vegetables that will
be coming into season will fuel your mind and body with the nourishment it
needs throughout the cooler weather. Read on for a select few of my very
favorite ingredients, and some recipe ideas on how you can incorporate them
into your weekly meals.
APPLES:
This
produce department staple may be available all year round, but as you may
remember from the APPLE post, these rose-relatives are at their sweetest during
the months of September through November. Always purchase ORGANIC apples and
select those that are free of blemishes or bruises, firm to the touch, and
heavy for their size.
◼ BREAKFAST: Slice apples or cut them into bite-sized
cubes and cook with 1 cup organic apple cider or juice + 1 tsp. each lemon
juice + ground cinnamon (unsweetened) until syrupy. Mix into a bowl of cooked
steel cut oats, and sprinkle with 1 oz. walnuts for a fiber rich and omega-3
fat-full breakfast of champs!
◼ LUNCH/DINNER: Cubed apples pair nicely to hearty greens
like kale and collards. Thinly slice the greens to make them more palatable,
and add ½ cup cooked protein such as sprouted quinoa or lentils or 3 oz. cubed
organic chicken. Toss with a dressing made of 1 tbsp. apple cider vinegar + 1
tbsp. lemon juice + 2 tbsp. extra virgin olive oil + 1 tsp. honey.
◼ SNACK: Pairing
apples with a handful of nuts/seeds or dipping into natural nut butter is a
perfect mid-day snack to keep blood sugar levels regulated. Feeling crafty?
Check out my recipe for apple “pie” whip!
BUTTERNUT SQUASH:
As
with all “winter squash,” butternuts are a naturally sweet, nutrient- dense
addition to your weekly meal roundup. With moderate starch and high fiber content,
butternuts are great for those with blood sugar issues, and their high levels
of Vitamin A (in the form of beta-carotene,) and Vitamin C, make these orange
hued beauties a must-eat this fall. If you don’t have a sharp knife at home, or
are not too comfortable tackling a whole squash, opt for organic pre-cut/cubed
versions in the produce department or freezer aisle.
◼ BREAKFAST: Typical breakfast hashes contain a blend of
potatoes and breakfast meats. Swap out the white potatoes for equal parts of
cubed or grated butternut squash for a nice change of pace. They pair nicely
with roasted or raw beets, leeks, red onions, and even those leftover peppers
from your summers’ bounty!
◼ LUNCH/DINNER: Roast up a big sheet pan of cubed butternut
squash that you toss with 1-2 tbsp. melted coconut oil. Bake at 400 degrees for
15-25 minutes until golden brown. Serve hot or cold as a side all by itself
(great when you add walnuts or almonds) or add a sweet and savory crunch to
salads with the addition of toasted shaved coconut!
MUSHROOMS:
Common
market mushrooms like white-buttons and cremini (aka baby bellas) are typically
available all throughout the year. Being that Kennett Square is the Mushroom
Capital of the World, take advantage of the special varietals that come into
market during the fall. From indulgent chanterelles to “meaty” maitakes, mushrooms
contain compounds known as beta-glucans that assist the immune system in
defending you from the bad bugs!
◼ BREAKFAST:
Saute shitake or sliced
cremini mushrooms in 1 tsp. extra virgin olive oil or organic grass-fed
butter/ghee. Add 1 cup organic baby spinach or baby kale, and scramble in 2
pasture raised eggs for a delicious and easy fall inspired scramble!
◼ LUNCH/DINNER: Mushrooms are known as the “meat” of the
plant world, and for good reason. They hold their shape, even when cooked to
oblivion, and they offer a deep hearty flavor that is hard to beat. Make a
mushroom pan sauce for organic chicken breasts: sear boneless, skinless chicken
breasts in 1 tsp. olive oil until golden brown on either side. Remove from pan,
add 2 cups sliced mushrooms + 1 sliced leek + 1 tsp. dried thyme. Sprinkle with sea salt, and cook until liquid
has evaporated. Stir in 1 cup light coconut milk + ½ cup unsweetened almond
milk and cook until thickened, about 5-7 minutes. Return chicken to pan, cook until fully cooked through, about 10-15
minutes.
UPCOMING TRUE KITCHEN COOKING CLASSES
STRESS FREE SEPTEMBER: PART 2
WEDNESDAY, SEPTEMBER 27TH
6:00-7:30PM
$25.00*
The adrenal glands are responsible for regulating our
primary stress hormone: CORTISOL. When low-grade, chronic stress persists;
cortisol runs rampant and wreaks havoc on our health. In this class, Genevieve
will cover the roles cortisol plays (both good and bad,) ways in which we can
balance and optimize the normal cortisol “slope,” all while highlighting foods and
nutrients that naturally nourish the adrenals
· Cost of classes includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
GUT HEALTH 101
WEDNESDAY, OCTOBER 18TH
6:00-7:30PM
$25.00 (cost includes food prepared during class)
Hippocrates, the Father of Medicine stated “all disease
begins in the gut.” With over 100 trillion bacteria making up the human
MICROBIOME (the environment within each and
every one of us that is home to an array of bacteria,) an im-balance in
this immense system can affect immune, cognitive, hormonal, and even
cardiovascular health! Gain insight into the wonderful world of beneficial
bacteria, the many interactions they have within the body, and how we can maintain
the friendly-flora that reside inside of us through the foods we eat. Welcome
the good, crowd out the bad, and come hungry to this not-to-miss dive into how
to attain a good gut!
TO REGISTER:
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
No comments:
Post a Comment