Tag Archive for: healthy nutrition

2 Fall Recipes - Warming Recipes

2 Warming Recipes to Nourish Your Body This Fall

Why is consuming warm foods during the fall season important?

  • Warm foods help balance the yin and yang energies by counteracting the cooling effects of the environment.
  • Warm foods support the spleen and stomach, aiding in digestion.
  • Warm foods promote the smooth flow of qi, the vital energy, throughout the body, preventing stagnation.
  • Warm foods nourish and moisturize the body, which is particularly beneficial during the dryness associated with the fall.
  • Warm foods boost the immune system, providing protection against common illnesses during this time of seasonal transition.

Discover two delightful and comforting warming recipes to savor this autumn.

Start your day with a nourishing warm oats breakfast, and end it with a flavorful and soothing carrot curry soup for dinner.

These recipes not only offer incredible flavors but also provide a cozy and satisfying experience during this season of change.

Warming Oats Recipe

Ingredients:

  • 1 cup water
  • 1 pinch of sea salt
  • 1 tsp ghee (optional- great for the nervous system- full of Vitamin A & E)
  • ⅓ cup oat bran (higher in protein than rolled oats or 1/2 of rolled oats)
  • ¼ tsp cardamom powder
  • ¼ tsp cinnamon
  • ¼ cup chopped almonds

Toppings:

  • 2 Medjool dates cut into small pieces (good source of iron & potassium)
  • A splash of milk
  • Your choice of fruit

Directions:

  1. Add water to a pot with chopped almonds first, and bring to a boil.
  2. Add ghee, salt, cinnamon, and cardamon to the pot and stir until well combined.
  3. Add oats, turning down the heat too low.
  4. Stir until the oats have thickened.

Curried Carrot Soup Recipe

Ingredients:

  • 5 Large Carrots (cut into 1-inch pieces)
  • 1 yellow onion diced
  • 3 cloves garlic (diced)
  • ¼ ts sea salt
  • 2 cups Chicken bone broth or vegetable broth
  • 1 cup filtered water
  • 1 tsp yellow curry powder
  • ½ tsp apple cider vinegar

Directions:

  1. Sauté the onion until translucent, then add curry powder, garlic, and carrots.
  2. Add curry powder, garlic, and carrots. Cut into 1-inch pieces.
  3. Stir until well combined.
  4. Slowly add broth until the water just covers the carrots (you can always add more broth later). Cook until carrots are tender.
  5. Blend soup until creamy. Taste and adjust seasonings.

Try them out and relish the autumnal goodness they bring to your table.

Too often, patients feel unheard and are frustrated with poor results from expensive, standard medical care.

At Lokahi Acupuncture, we take the time to approach patient care collaboratively to find creative solutions that are uniquely you, allowing you to create the life you’ve always envisioned.

Schedule a free 15-minute consultation today

Lokahi Acupuncture
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How to Eat More Vegetables

How to Eat More Vegetables Every Day

By now we all know that we need to be eating vegetables

LOTS of vegetables, and every day.

But it can feel daunting to know that we need 5-7 servings per day and figure out how exactly we get them all in. Not to mention that we need to make them tasty enough to keep doing it day after day.

Eating vegetables shouldn’t be a joyless chore, when done right they are delicious in their own right if you prepare them in ways that let them shine.

Here are some tips, recipes and resources to help you eat and enjoy vegetables more.

Roast them!

Cut veggies into bite sized pieces, toss with some avocado oil and salt, and roast in an oven heated to 425. Flip them over with a spatula halfway through roasting time so they get lightly browned on both sides.

Cooking time is longer (30 min or so) for root veggies and shorter for non-root veggies (can be as little as 20 min, but check on them).

Make sure they are seasoned well with salt.

Too much salt is bad for our health, but having enough salt to make vegetables taste good helps you eat them with pleasure. Everyone has a different set point for saltiness, so salt to the level that tastes good for you unless you have been told by a doctor to lower your sodium intake.

Add some acidity

Veggies often benefit from a little hit of acid— squeeze some lemon or lime, or dollop some yogurt on top

Have a salad at each meal

Start with a veggie centered dish, then add protein after.

This is especially good with sheet-pan dinners. Here is a link to my favorite veggie main dish. Throw some shrimp or chunks of sausage on top near the end of baking and serve over whole wheat pasta, polenta, rice, or riced cauliflower. With a side salad, of course.
Roasted ratatouille: https://alexandracooks.com/2017/09/01/roasted-ratatouille-pasta/

Use a veggie instead of pasta or rice as a side for saucy mains — cauliflower rice, raw or wilted spinach, spaghetti squash, spiralized zucchini or sweet potato.

For example, rather than dinner of meatballs over spaghetti, do meatballs and sauce over cauliflower rice or a bed of baby spinach.

Add a veggie into your main dish, then have a veggie side dish (even if it’s a simple salad).

My family loves this recipe for a garlicky pasta where zucchini is the main event. Zucchini butter pasta: https://smittenkitchen.com/2021/06/zucchini-butter-spaghetti/

Soup— You can make simple pureed soup with just about any veggie.

Here’s a good base.  Don’t worry about exact measurements and if you don’t have celery, skip it. Use what you have on hand.

Sheet pan suppers

Roast veggies and protein all on one sheet

Eat a rainbow every day.

Grocery shop with colors in mind and have every color on your plate at each meal

Red: beets, red pepper, radicchio, apples, raspberries, strawberries

Orange: winter squashes, mango, apricots, orange pepper, oranges

Yellow: yellow squash, yellow pepper, spaghetti squash

Green: lettuce, collard greens, kale, chard, beet greens, turnip greens, mustard greens, chicory

Blue/purple: blueberries, blackberries, purple potatoes

Additional ideas and recipes are easily found at the following blogs:

Smitten Kitchen: https://smittenkitchen.com/
Love and Lemons: https://www.loveandlemons.com/
Cookie and Kate: https://cookieandkate.com/
Alexandra Cooks: https://alexandracooks.com/

Cathryn enjoys a range of activities in her free time, such as cooking, baking, meal planning, researching food, reading cookbooks, sewing, hiking, rock climbing and playing board games with family. She is currently working on creating a fertility coaching program to help guide women through the process of trying to conceive.

Cathryn Davison, L.Ac.
San Jose Acupuncturist
408.279.9001
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Healthy Breakfast Recipe - “Get them in” Egg & Veggie cups

2 Healthy Breakfast Ideas Your Body Actually Loves

Healthy Breakfast Options

Breakfast can be a challenging meal to navigate with so many different approaches to trying to eat more healthily, from intermittent fasting to keto.

Whatever your approach, the first first meal you choose to eat in a day should be a meal that sets you up for success.

In this blog, we offer two recipes that help you get those fresh fruits and veggies in, support your digestive system and gain beneficial nutrition for your day.

In Traditional East Asian Medicine theory, the digestive system is the foundation for the growth and development of strong energy (Qi) and Blood.

If our bodies are forced to work with less-than-ideal nutrients, then our bodies are unable to make strong Qi and blood, eventually resulting in poor health.

Try these two healthy breakfast recipes as a way of starting your day the right way!

“Get them in” Egg & Veggie cups

According to Traditional East Asian Medicine, a warm breakfast is ideal for your digestion.

In this recipe, we combine eggs and veggies for a nutrient-rich healthy breakfast or snack. The recipe is basically that of a frittata and is infinitely variable according to your tastes. It is an easily adjustable recipe that can help you use up veggies from your fridge, and the little frittatas are great snacks at any time of the day.

Ingredients:

  • Avocado, olive or coconut oil
  • 1 cup of finely diced broccoli or cauliflower (or combination of)
  • 1 cup shredded or finely diced zucchini, squash or cooked sweet potato (or combination of)
  • 1 bell pepper – seeded and finely diced
  • Handful of baby spinach or finely shredded kale
  • 8 eggs
  • Pinch sea salt and pepper to taste
  • ½ cup fresh herbs such as basil or parsley, or a pinch of dried oregano

Additions to taste: goats cheese, cheddar cheese, feta, olives, chopped sundried tomatoes

Directions:

  1. Preheat oven to 400 F and grease a 12-cup muffin tin with your chosen oil
  2. Evenly portion out the veggies into the muffin tin
  3. Either in a blender or whisk in a bowl the eggs, salt, pepper and herbs
  4. Pour the egg mixture into the muffin tin
  5. Top the mixture with any additions you may like
  6. Bake for 12-14 mins. The frittatas are done when the mixture is set and no longer wobbly.

Healthy Breakfast Recipe - Moroccan Turkey and Sweet Potato Breakfast Bake 

Moroccan Turkey and Sweet Potato Breakfast Bake

This breakfast is from Katie Edmonds, NTC, author of The 4-Week Endometriosis Diet Plan, and is a great recipe to help balance blood sugars while getting in a healthy breakfast filled with protein and some greens. Give it a try!

Ingredients:

  • 1-2 tablespoons coconut oil
  • 1 onion, chopped
  • 1 lb ground chicken or turkey
  • 2 cups greens – collards, kale, spinach – shredded
  • 1 tsp sea salt
  • 2 tsp cinnamon
  • ½ tsp turmeric
  • ⅓ tsp ground cloves
  • 1 large sweet potato,  peeled and chopped into 1 inch chunks
  • 1 apple, cored and chopped into 1 inch chunks
  • 3 tbsp raisins

Directions:

  1. Preheat oven to 400 F
  2. In a large skillet over medium heat, heat the coconut oil. Add the onion and cook for 5-8 mins until translucent. Add the ground turkey, greens, salt, cinnamon, turmeric and cloves. Cook for a few minutes until browned and the spices are pungent.
  3. Add the apple, raisins and sweet potato and mix together.
  4. Turn off the heat and transfer the mixture to a baking dish. Cover with aluminum foil and back for 35-45 mins until the sweet potato is tender.

For more food inspiration, especially if you are suffering from endometriosis, hop on over to Katie’s webpage.

At Lokahi Acupuncture, we look at the whole body. Since our approach is that everyone is unique, asking our patients about their diets is critical. We work with our patients to come up with dietary changes that work with their lifestyle and culture, ensuring that the changes we make are actually sustainable.

Anna Rudel
San Jose Acupuncturist
408.279.9001
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