Soup for Supper in SUMMER?

Sure, why not? You may think soup is just for the cooler months, but even if you aren't interested in the wonderful array of cold soups available in summer (gazpacho, cantaloupe, pea and mint, just to name a few!), there are plenty of ways to whip up a pot of comforting, soothing warm soup in summer without sending the heat index through the roof. One of my favorites is a simple miso soup with root vegetables and greens. Miso soup is light and brothy and won't weigh you down, and yet by virtue of the fact that it is made with miso paste, seaweed, and often root vegetables, energetically speaking it is incredibly grounding and stabilizing- and that's some energy we can all use in the busy, active summertime. This is the perfect thing to make for someone who is on the mend either from an illness or a surgery (the firming, contracting energies of these ingredients actually help us to "come back together"), and is also just the ticket on a day when you need something soothing, relaxing, and comforting- perhaps after an active and busy day of running around engaging in summer fun, or to counteract a recent indulgence in sweets or alcohol, both of which are refined therefore energetically create a spike and crash in the body's energy, making us feel uprooted and unstable as opposed to grounded and steady. To benefit from all of that grounding energy while also keeping things light and relaxed, I like to add a few handfuls of chopped greens to a miso soup, which provide an uplifting energy that is flexible and expansive yet mellow and balanced. To make it a complete meal, simply add a protein such as cubes of tofu or tempeh or pieces of mild white fish, and serve it alongside some cooked brown rice or other grain or with some nice crusty whole grain bread. Follow the recipe below for a mellow, comforting soup that will soothe your heart and soul without overheating you this summer!

3-4 cups fresh water
1- 1 1/2 tablespoons miso
2 medium carrots, scrubbed and sliced into thin rounds
1/2 medium daikon radish, scrubbed and cut into thin half-moons or quarters (if daikon isn't available, use regular red radish chopped into thin rounds)
1/2 large sheet of kombu seaweed, torn or broken into small pieces (if the seaweed is tough, soak for 10 minutes and drain beforehand)
2-3 handfuls of kale or collard greens, washed well and chopped into thin slivers

1/2 block tofu or tempeh, cut into small cubes OR several ounces mild, flaky white fish (optional)
several shiitake mushrooms, fresh or dried, chopped into pieces or thin slices (optional)
1 tablespoon unrefined sesame oil (optional)

Bring water to a boil, then add all ingredients except for miso and kale/collard greens (including . mushrooms and tofu/tempeh if using- if using fish, do not add yet). Turn down to medium-low heat, cover, and simmer for 15 minutes until broth has become fragrant and root vegetables and seaweed are becoming tender. If using fish, cooked white fish or thin pieces of raw white fish can be added at this point to this lightly bubbling broth- simmer until fish is cooked. When all ingredients have cooked, add leafy greens and continue to cook covered on medium-low heat only a few more moments until the greens wilt and become tender.

At this point, turn off heat completely, and with a ladle or cup remove a small amount of the hot broth into a cup or small bowl. Dilute the 1 tablespoon of miso into this removed broth, mix and mash well to dilute completely. Then add this diluted miso and broth back into the pot and stir, so that all flavors combine. The reason for this step is that the miso will not dilute well if added directly to the larger amount of broth and vegetables. Taste the soup and add a little more miso using the same dilution method if a stronger, saltier taste is desired, remembering not to add too much- miso is a powerfully healthful ingredient meant to be used in small doses. Once the miso has added, do not ever bring the soup back to a boil as it will destroy the positive active bacteria that a great health benefit of fermented miso. The soup is now ready to serve, and if serving this as a main meal, I like to add a light swirl of unrefined sesame oil and mix throughout in order to impart some healthy fat and depth of flavor to the soup- skip this step if serving this soup with other, richer or fattier dishes in a meal or if serving it as a simple appetizer.

Either bolstered with some protein and served alongside some fluffy brown rice as a full meal, or enjoyed in its simplest form as a light vegetable soup, this soup is sure to make you feel good all over- and it is the perfect balancing note for a busy, celebratory summer holiday! Eat up and enjoy in good health!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Amaranth and Apple Porridge with Chopped Pecans

I have spoken before on the joys, wisdoms, and powers of a whole grain breakfast including how to work with whole grains in their original form to make nutritious and delicious grain porridges. This recipe is a perfect example, and it was the perfect fix for the cold, grey, drizzly day when I recently made it. What we eat for breakfast sets the tone for the whole day, both physically and emotionally, so make sure you get off to the right start with a meal that is grounding, full of the nutrients your body needs for your busy day, and soothing and comforting to boot.

Amaranth is a lesser known but stellar whole grain that is similar in appearance, taste, and nutritional profile to a tiny version of quinoa, although the consistency and texture when cooked is more like grits. It is packed with minerals and is higher in protein and calcium than milk, while containing the magnesium and silicon essential to support calcium absorption. This tiny, tasty treat is one of my favorite things to cook in The World's Tiniest Kitchen.




Amaranth and Apple Porridge with Chopped Pecans
makes 2-3 servings (can be reheated on the stove for subsequent days)

2/3 cup uncooked amaranth (available at natural food stores)
2 cups fresh water
1 medium apple
4-6 tablespoons chopped raw pecans, plain (or 2 tbsp per serving)
cinammon
agave nectar, raw honey, or pure natural maple syrup
unsweetened almond milk
sea salt

Wash the amaranth carefully with your hands in a medium sized pot with plenty of water. The tiny grains will stick to your hands a bit, but just keep rinsing them off in the water. Then drain the amaranth carefully through the finest mesh sieve- you will need this, otherwise the tiny grains will slip through the holes of your strainer- and rinse well. Transfer the washed amaranth back into the pot with 2 cups of fresh water. Wash, core, and chop the apple into small pieces, and add to the amaranth in the pot. Bring to a boil uncovered, then immediately turn down to low, cover, and simmer covered for 20 minutes or so. Check the consistency and give a stir- it is done when the apple is soft and the grain has absorbed the water and turned to a grits-like consistency. If the grains are appearing wet on top but sticking to the bottom of the pan when you try to stir, turn the heat off and leave the porridge to sit covered on the stove for another 5-10 minutes. The steam and moisture will unstick the grains on the bottom. Now you're ready to dress it up!

This recipe makes 2-3 servings, so either portion out what you want for yourself and save the rest to reheat on the stove for the next day or two (when reheating add a little extra water if necessary), or portion into 2 to 3 bowls for yourself and your breakfast companions. Top each serving with 2 tbsp. chopped pecans, a healthy shake of cinnamon, a very light swirl of either agave nectar, raw honey or pure maple syrup (remember the porridge is already sweetened by the cooked apple, so you don't need much) and a subtle sprinkling of sea salt to balance the sweetness and bring out all the flavors. You're ready to spoon into some heavenly Fall in a Bowl! But...



For the final act, if you are so inclined, you can top it off with a gentle pour of unsweetened almond milk, which gives an extra creamy and smooth texture to this already comfortingly soft and sweet dish. It's delicious with it, but perfectly adequate without- chef's choice!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Upgrade your Oatmeal

So it's Fall again, and that's good news for Breakfast! Cooler temperatures mean that we are more inclined to seek something warming and hearty for breakfast, and the best bet for a hearty, healthy start to the day is a whole grain porridge. So why is this such good news? Because whole grains are one of the essential foods most lacking in the modern American diet, and they are absolute nutrition powerhouses- packed with protein, fiber, minerals, and energy, these grains are essential for everything from brain function to digestion to blood sugar regulation and energy maintenance. And what better way to start the day that with a bowl of such powerful goodness? I have given an all-purpose description and recipe for whole grain breakfast porridge here and also described a tasty version in the recipe for Breakfast of Champions , so check out those posts for how-to's on incorporating this healthy staple into your breakfast routine. The sky is the limit: you can use leftover cooked grains and add more water, you can cook the porridge from scratch in the morning, or you can cook it the night before and make enough for a few days at a time and just reheat a portion each morning if you find yourself strapped for time.

So what about the ubiquitous oatmeal? Most of you have had it, and many of you eat oatmeal on a somewhat regular basis as a healthy breakfast option. But, unfortunately, all oatmeal is not created equal. Cooking oats from their original state and eating them as a porridge will get you the same wonderful health benefits as the other whole grains described in the posts above, but simply microwaving up a packet of sugary, pre-flaked, preservative- and artificial flavor-laden oat bits isn't much better than reaching for a box of sugary, processed cereal. Many of my clients come to me and say they've been eating oatmeal, but using this quick-fix version because they don't have the time to make longer cooking oats, i.e. whole grain oats. But they find out from me soon enough that they are missing out, both on nutrition and taste! So luckily, I have a solution for them, and for you.

Steel Cut oatmeal, which some of you may already be familiar with, is not the hassle that you may think. Switching from the pre-flaked, processed and heavily sugared and flavored packets of oatmeal to plain steel cut oatmeal that you make yourself gains you the bounty of health benefits described above, while also delivering a much more satisfying, filling, and delicious breakfast. And don't worry, it won't be boring! Instead of banking on artificial flavors and sugars, you'll be sassing up your oatmeal with wholesome, natural toppings. But first, let's make the oatmeal:

Simply measure out 2-3 servings (each serving is 1/4 - 1/3 of a cup of dry steel cut oats), and wash well with warm water in a pot, rubbing the grains between your hands in the water for several minutes, then drain and rinse in a fine mesh sieve (this is essential for cooking with whole grains because it removes the phytic acid inherent in the grain). If you have the time to soak the oats for several hours before washing and cooking, even better, but washing well is fine- no excuses about not having time! Then, boil four times the amount of water to the total amount of oats (i.e. 4 cups of water for 1 cup uncooked oats, yielding 3-4 servings). Once the water is boiling, add the oats, turn down to medium-low and simmer for 30 minutes until a uniform, creamy, grainy texture. Done!

BUT, it gets better....I can hear you now saying "I don't have 30 minutes in the morning to cook breakfast!" and that's fine, many of us don't. But you don't need to miss out: simply switch the cooking time to the night before when you do have some free time, and then reheat on the stove in the same pot the next morning for breakfast, OR, try this nifty trick employed sometimes by myself and many of my clients: go through the initial steps above, but once the water is boiling and you add the oats, simply cover the pot and turn off the heat immediately, leaving the hot pot on the stove covered until morning. The oats cook themselves in that very hot water during the night, meaning no waiting 30 minutes for it to finish; by morning, it's done and simply needs to be reheated for 5 minutes in the same pot on the stove. You can make breakfast for the whole family this way! If you are just making it for yourself, you can still make enough for several servings and reheat on the stove for the next several days (3 days max).

Once you've got your upgraded oatmeal, proceed to the flavor station. Remember from the post on Going With the Grain that the ideal breakfast contains whole grain carbs along with protein and some healthy fat for long term energy and satiation, so a great topping for whole grain, home-cooked oatmeal is a spoonful of chopped nuts, toasted seeds like pumpkin or sunflower, or ground seeds like flax. To kick up the flavor, you can go sweet with a light drizzle of honey, maple syrup, agave or brown rice syrup, or try a sprinkling of dried fruit like raisins or dried blueberries instead. If you like it salty and want to experience how grounding and stabilizing a savory grain breakfast can be, sprinkle some sea salt or seaweed flakes. Be creative!

Once you try this version of the old favorite oatmeal, I think you'll be converted, and you'll see and feel the benefits in your body. Remember, if you try the cook-during-the-night version, this literally only takes minutes from your day! Isn't it worth it for a breakfast that is better in every way?

Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Beating Bloat

Check out this magazine article I was interviewed for on Bloat: It's Causes and Natural Remedies, which ran in the July issue of YourHealth Monthly, a nationwide health and wellness publication. You can zoom in to read/print the info!




Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Get Yourself Into A Pickle

So what's the deal with pickles? Are they simply extra garnish on the plate, or a flavorful addition that some people relish (sorry, I can't help myself!) but others view as mainly decoration?

Nope, there's more to it than that. Ever wonder why sandwiches and hamburgers are often accompanied by a pickle spear, or why hot dogs are traditionally topped with sauerkraut (which is pickled cabbage), or why sushi comes with pickled ginger? These various pickled foods aren't just there for decoration, and not just for their burst of taste either- fermented foods, including vegetables that are "pickled", serve a very important digestive function. Pickles are almost always served with other foods, rather than on their own, and for good reason- they actually help us to break down and better digest our other food, especially when it comes to animal foods such as meat which require more energy and effort from the body to digest. In all of the above examples, a meat or animal food is served with a pickled vegetable...we may think of it as just "the norm", and not think about the reason, but in fact these pairings come from a long tradition of food wisdom from other cultures about what our body needs in order to most efficiently assimilate and then dispose of the food we consume.

So what exactly do these powerful pickles do for us when it comes to digestion? Fermented foods such as pickles provide active healthy bacteria, or "flora", which we need in the intestinal tract in order to effectively break down and digest our food and then dispose of the remains as waste. This may come as a surprise, but we have active bacteria at work in our bodies all the time, and it's a good thing we do- we need them to adequately process the food we take in, and to be able to dispose of what we don't need. When we consume fermented foods such as pickles, these healthy bacteria get to work in our intestinal tract, and we reap the benefits through improved digestion in every area from assimilation of nutrients to ease of bowel function. This is why you hear about people taking probiotics or eating foods containing probiotics to ease digestive problems- it's that healthy bacteria getting the job done.

The meat and pickle connection comes in because of the fact that meat and animal foods are primarily composed of protein and fat, and don't contain the necessary fiber to move themselves smoothly through the intestinal tract on their own-our bodies depend on adequate intake of vegetal foods (foods that come from plants) to provide the absorbent, bulky fiber that will soak up water, become heavy, and move the more dense, protein and fat rich animal foods through the intestinal tract. If we aren't getting a good balance of animal to vegetal foods and there are not enough high fiber foods to move the low fiber animal foods through the colon, then the animal foods can sit there for too long and begin to decay and putrefy, thus releasing toxins and bad bacteria into the intestinal tract, interfering with digestion and also creating extra work for the kidneys and liver. These toxins and bad bacteria can also be released if we are consuming poor quality animal foods, or accidentally consume a piece of animal food that was spoiled. Therefore, it makes sense to have a tradition around consuming pickles in a meal that contains meat or animal food, because they give us that good bacteria to 1) help us to maximize our digestion and assimilation of nutrients from our food and assist in the disposal of what we don't need, and 2) balance out any bad bacteria that could be released due to low fiber foods "stuck" in the colon, and to get those foods moving to where they need to go.

In Northern Europe, where pork consumption has always been popular, sauerkraut is a staple. In the Middle East, where lamb is a featured meat, it is usually served with fermented yogurt. The examples go on. The best news is, the good bacteria connection only one part of the pretty pickle picture- fermented foods are also generally alkaline in nature and therefore help to balance out an acidic state in the body, which can result from the consumption of too much animal foods without balancing vegetal foods, or from consumption of too much alcohol, sugars, or extremely fatty foods and refined/processed foods. An overly acidic condition in the body creates inflammation, which is increasingly indicated as the predominant precursor to serious degenerative disease, as well as more common discomforts such as headaches, muscle cramps, and constipation. To avoid an acidic state in the body, it is therefore very important to balance with alkaline foods, as well as to mitigate stress which is a major contributor to inflammation.

But it doesn't stop there- pickles have another trick up their sleeve! In Eastern medicine, they considered very grounding to the body and mind; before people knew anything about a calorie or a fat gram or a carbohydrate, they used a different kind of science to help them understand foods and how they related to the needs of the body. This wisdom was based on the perceived energy of a food; the energy that would be imparted to a person who consumed it. When we get moving too fast, or too caught up in our head, or when we can't seem to stop the wheels from spinning and are feeling distracted, we need some grounding energy- something to bring us down to earth and calm us down. Pickles pack a powerful punch in this area. To prove it, try this experiment: the next time you are craving sweets mid-day or late at night (which is a common but misguided craving when people are moving too fast and burning out or feeling distracted), snack on a pickle spear instead of a cookie, or nibble a spoonful of sauerkraut instead of some ice cream. A few minutes later, see if that sweets cravings hasn't bitten the dust, and if you aren't feeling more relaxed and grounded (which is the exact opposite of how you'd be feeling if you gave in and went for sugar, because sweets have the opposite energetic effect).

So now you're ready to party with pickles! One thing to remember, though: the beneficial elements of pickled foods do depend on the active bacteria, so don't heat them to temperatures so high that these active bacteria have been killed. Stick to pickles, sauerkraut, and pickled ginger and other veggies that have not been heated. You also don't need a large amount to enjoy the benefits, and pickles are best enjoyed in moderation: one small serving per day is plenty. Happy Eating!

*And when it comes to wine and beer (yes, they are fermented, and of course everyone asks!), it's important to remember that they are also alcoholic, and so drinking more than one or two drinks puts your body at a disadvantage in terms of processing the effects of the alcohol.


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com