Eating with the seasons

It's more apparent to me than ever just how important it is to eat in accordance with the seasons. As the cold air begins to fill more and more of these New York days I feel myself wanting warm, hearty foods, soul foods. Salads and raw foods are great for the summer as they help to cool the body down but they are slowly losing their appeal. During the winter season the body craves to be warm and providing it with root vegetables, stews, lasagnas, slow cooked foods will make your body very happy!

What are your favorite winter dishes? Do you notice your body wanting different foods than it did during the summer? Listen to what your body is telling you.

A warming dish to try: Winter Squash and Sweet Pepper Soup

Ingredients

1 Tbsp. extra virgin olive oil
1 medium leek, white part only, chopped
1 large orange bell pepper, seeded and diced
4 cups diced butternut squash
Salt and freshly ground black pepper, to taste
1 tsp. chopped garlic
1 tsp. paprika
3 cups vegetable or chicken broth
1/4 cup orange juice
1/4 cup raw pumpkin seeds, crushed (for garnish)



Heat oil in medium Dutch oven or heavy, large saucepan over medium-high heat. Sauté leeks until translucent, 4 minutes. Add bell pepper, squash and pinch of salt, stirring to coat with oil. Reduce heat, cover and cook vegetables gently to release juices, 10 minutes.

Stir in garlic and paprika for 30 seconds, until fragrant. Add broth, increase heat and bring liquid to a boil. Reduce heat, cover and simmer soup until vegetables are soft, about 20 minutes. Uncover, and let soup cool for 10 minutes. Adjust seasoning to taste.

Transfer soup to blender, cover and whirl soup to a velvety puree. Or, using an immersion blender, puree in the pot. Blend in orange juice and season to taste with salt and pepper.

Crush seeds and add to soup as garnish. If using, sprinkle Spanish paprika. Serve immediately.

Makes about 4 servings.

You are powerful

You are powerful beyond belief! All you need to succeed in this lifetime is confidence, faith and love in yourself. Ever expanding and ever evolving you have the power to shift and attain all that you desire. Believe that you know what is best for you and let your authentic self be the you that everyone is able to experience. No matter what, there is nobody on earth just like you and the universe holds this spot for you to shine.

Ten Ways To Relax

We are always seeking more ways to relax our mind and body; to take a step back and enjoy life from a tranquil place. Here are some of my simple suggestions to help you slow down and relish in the present moment, which truly is the only moment we have.

1. Take a walk- The fresh air helps the mind calm itself and brings more oxygen into the body

2. Breath deeply and fully- Notice where there is tension within your body

3. Enjoy your favorite beverage- Slip it slowly and stay focused in the moment

4. Massage your feet, hands and any other part of your body that is tense

5. Journal- Write down a list of things that you are grateful for

6. Move your body- Dance, run, do yoga, whatever you enjoy, go out and do it

7. Read a book- Take time to let your imagination run wild with a good story

8. Spend time with someone you love

9. Smile or laugh

10. Remind yourself how lucky you are to be in this world, this body and that you are loved beyond belief by everyone around you and the universe.

Creating Supple Skin

As winter approaches us the weather often leaves our skin looking dull, feeling dry, and in need of some color. Luckily there are tons of foods which support the skin and can assist in suppleness and vibrancy. As with any health condition in which you are looking to heal yourself it is important to start with the very basics and build from there. Make sure you are drinking plenty of water and eating a well balanced diet consisting of greens, grains, fruits and limited intake of meat and dairy products. If you are already eating in a healthful way then continue and add in some of the foods listed below. If your diet is lacking in proper nutrients then make a point to add beneficial foods into your meals and see how your skin changes.

Skin Health:

Increase antioxidants- The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.

Eat more: strawberries, raspberries, black currants, black grapes, brazil nuts, broccoli, carrots, cherries, chestnuts, hazelnuts, kale, raisins, peas, peppers, prunes, spinach, sweet potatoes and tomatoes.

Increase essential fatty acids- Oily fish such as sardines, tuna and salmon are good sources of EFAs, as are nuts and seeds and their oils, organic eggs, and prawns. A quick way to increase your intake is to use sesame, grape seed, walnut, and flax oils in the kitchen.

Symptoms of deficiencies:

Pale complexion and dark circles around the eyes may be a sign of iron deficiency.
Dull complexion, white spots on fingernails, stretch marks, dandruff may be a sign of a zinc deficiency.
Lack of moisture in the skin may be caused by a deficiency in B vitamins.
Dry skin may be caused by a lack of selenium in the body.
Pale skin, acne, premature wrinkles and easy bruising may be due to a lack of vitamin E.

For overall healthy skin increase water intake and limit stimulants such as caffeinated beverages which dehydrate the body. Increase raw fruits and vegetables in order to obtain antioxidants. Add in healthy fats to your diet which are high in omega 3 and omega 6. This can be done through cooking oils or increased consumption of oily fish. Being aware of the symptoms your body is displaying can help you realize where you are deficient and should focus more closely on when adjusting your diet. As always if you have questions please contact Gillian Rader at Gillianmelia@gmail.com

Butternut Squash Soup

Butternut Squash Soup

1 Medium Butternut Squash, peeled, seeded, and cubed
1 medium vadalia onion, diced
2 Tablespoons extra virgin olive oil
1 inch piece of fresh ginger, minced
1 clove garlic, minced
Fresh Filtered Water

In a medium saucepan, add olive oil and onion and sauce until soft. Add ginger and garlic and mix. Add butternut squash and just enough water to the pot to cover squash. Cover and bring to a boil. Turn heat down and simmer for about 30 minutes, or until butternut squash is soft. Add mixture to blender or use an immersion blender to blend soup until smooth. Serve and eat!

Eggplant-Kale Spread

Yesterday I was able to partake in a typical Brooklyn morning. I helped with a stoop sale benefiting the school PS261 and then strolled through the beautiful farmers market located on Cumberland. The farmers market was filled with people buying their vegetables, organic cheeses, artisan breads and I had to join them! My bag quickly began to weigh my arm down with: eggplant, onions, garlic, walnut-raisin bread, and much more! Before a later engagement at Central Park I returned home to prepare an eggplant spread for my bread.

Ingredients:
4-6 small-medium sized eggplants chop into small pieces
5 leaves of kale
1 yellow onion diced
4 tablespoons coconut oil
4 cloves of garlic chopped
cinnamon to taste
ground black pepper to taste

Directions:
Dice up onion and garlic and place in a heated fry pan with coconut oil. Saute on medium heat, adding more oil if needed and stirring frequently so that ingredients don't brown. Add in eggplant stirring to cover it all in the oil, onion and garlic. Add in cinnamon and pepper and continue to cook on medium heat for 5. Add in kale and stir everything together. Cover and stir occasionally for the next five minutes on a lower heat. This is a semi sweet delicious topping for breads, crackers, grains, or alone. And remember as always there is no right or wrong to cooking. Add in anything else that sounds good to you, experiment and have fun in the kitchen!

Total time 20 minutes

Getting what you want

What is it you want to achieve? Do you want a new car, a new job, to be healthier or more fit? Whatever it is you want, know that it can be achieved by following a few simple steps. We tend to over complicate things and if we can take a step back, slow down and breathe we are reminded that all is with in reach.

The first step to getting what you want: Clarity and certainty. This first step is crucial.

The second step: Make a plan and write out the steps needed to get what you want. If you want to lose 5 pounds, what are some of the steps you need to write out for yourself? One might be to cut back on sugar in your diet, or go to the gym more, eat more vegetables, etc. Having a game plan is crucial.

The third step: Stay focused on the process and check off the different steps when completed.

The fourth step: Notice where you might need to re-adjust your list as you continue working towards your goal. As you move forward there might be new steps to add in or possibly some to take out. You want to re-evaluate and make sure you are continuing to progress.

When we become clear about our goals and desires we are able to achieve them because we know what actions must be taken in order to get to there. If there is anything you have been wanting in life, set your intentions to it. Write down what you want and set up a plan of action to make it happen.