Tag Archive for: healthy recipes

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.

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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
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