Seasonal Eating
| "I am always doing things I can't do;
that's how I get to do them."
-- Pablo Picasso
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Honor your Body, the third principle of Power Living®, is about maximizing your physical energy for peak performance and optimum health. One key way to do this is to eat strategically – managing your energy flow throughout the day by following the "7 Rules of PWR® Eating."
One of these rules is to choose foods in season. From Traditional Chinese Medicine and Ayurveda to African and Native American traditions, seasonal eating has been a practice of many indigenous and ancient cultures. In today’s modern world, it's easy to have all foods year-round. However, seasonal eating allows you to be in harmony with the environment and the cycles of nature. Fruits and vegetables in season are cheaper, and taste better because of their shorter commute!
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Fall is a transition period. According to the Taoist Five Element Theory, mid-August to the equinox of September 21st is associated with the Earth element. It is the most stable of the five elements and governs the stomach and spleen. It is a beautiful time of balance before we move into the dormant cycle. As autumn comes, the days grow shorter, energy contracts, and we begin to go within. This Fall period, through the winter solstice of December 21st, is associated with the element Metal. Metal is the energetic force that governs the health and functionality of your large intestines and the lungs. The large intestines are about elimination or letting go, and the lungs are about taking in fresh air (and life force).
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In the Fall, it's time to enjoy warming foods – nutrient-dense fruits and vegetables. Add some of these power foods to your menu:
One of the best Fall treats is a plate of home-made Natural Applesauce. Try out this recipe below. You can use any kind of apple except Red Delicious or summer-harvested apples such as Lodi, Tydeman Red, and Puritan. Blending several types gives the best flavor.
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Natural Applesauce
Ingredients: (yields about 5 cups)
10 medium apples
1 Tablespoon water, apple juice, or lemon juice
1 teaspoon ground nutmeg or cinnamon
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Directions:
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Peel, core, and quarter or chop the apples. Place in a large saucepan with the water and the nutmeg or cinnamon.
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Cover the pot and simmer for approximately 30 minutes, or until the apples are tender. Mash with a fork or puree in a blender or food processor to the desired consistency.
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You can put the applesauce on top of some whole-grain pancakes or have it alone for dessert or a snack. You may even add a couple of cinnamon sticks to it and a touch of honey or agave nectar. Enjoy!
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In the winter, it's time to enjoy warming foods – more starches, proteins and sturdy greens. Winter is associated with the element Water, according to the Taoist Five Element Theory. Water is the energetic force that governs the health and functionality of your kidneys and bladder. It is important to focus on certain foods, herbs and exercises to strengthen these organs.
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Add some of the winter power foods to your menu, such as:
If you drink coffee, consider drinking herbal tea or decaffeinated coffee, since caffeine is hard on the kidneys. Have a Roasted Beet and Walnut Salad and some Kale Chili. Instead of French Fries, have some Sweet Potato Fries.
One of the best winter treats is a plate of Roasted Root Vegetables. Try out this recipe below!
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Roasted Root Vegetables
Ingredients: (serves 4)
1 large or 2 small parsnips
1 large or 2 small rutabagas
1 medium yellow onion
1 medium carrot
2 cloves of garlic, minced
2 Tablespoons olive oil
1 teaspoon sea salt and freshly ground black pepper
1 Tablespoon fresh rosemary, chopped fine
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Directions:
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Preheat the oven to 375 degrees.
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Scrub root vegetables and peel onion.
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Cut all the vegetables into ½” pieces.
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Toss the vegetables with the oil, salt, rosemary and a few turns of pepper.
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Place the mix onto a baking sheet and bake for 25 minutes.
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When the vegetables are soft turn the heat up to 425 degrees for an additional 5 – 10 minutes or until the vegetables have a golden color.
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You can serve the Roasted Root Vegetables as a snack with some Savory Tahini Sauce, or as a side dish to your main meal. Use the same instructions about to make Roasted Sweet Potato Fries. Let us know what you think!
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Just as we focus on cleaning out the closets for spring, the equinox in March signals a time of renewal and reminds us to cleanse the body. Spring is associated with the element Wood, according to the Taoist Five Element Theory. Wood is the energetic force that governs the health and functionality of your gallbladder and liver. The gallbladder stores and secretes bile for digestion, especially for the breakdown of fats. The liver is the body's principal organ of detoxification, filtering unusable materials from the blood. Both organs are critical to maintaining health.
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Restore your body with some of these spring cleansing foods:
- Asparagus – low in sodium, packed with fiber and potassium, and a leading supplier of folic acid
- Dandelion – blood and kidney cleanser and tonic, as well as a diuretic
- Lemons/Limes – excellent source of vitamin C, vital to the function of a strong immune system
- Strawberries – an anti-cancer, anti-imflammatory fruit packed with antioxidants
- Rhubarb - rich source of fiber, vitamin C, calcium, and potassium; used as a laxative and blood cleanser in Traditional Chinese Medicine
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Focus on fresh fruits and vegetables, as well as whole grains such as quinoa and millet. Reduce red meat and dairy, as well as processed foods. Go for a fresh herb salad with lemon and olive oil dressing. Have a cup of dandelion herbal tea as a cleanser. Make some refreshing lavendar lemonade. Try a different kind of soup, such as Asparagus Soup. Sample the recipe below! It is important to lighten up from the heavy winter foods, supporting the body with lots of liquids to help release toxins.
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Asparagus Soup
Ingredients: (serves 4)
1 pound fresh asparagus, rinsed
6 cups vegetable or chicken stock/broth
1/2 cup minced shallot
1 cup minced leeks, rinsed whites only (could substitute 1 grated potato)
1 garlic clove, minced
Sea salt, to taste
Freshly ground pepper, to taste
Plain low-fat yogurt or low-fat sour cream, for garnish (optional)
Grated lemon peel, for garnish (optional)
Snipped fresh dill, for garnish (optional)
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Directions:
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Peel and trim the asparagus, reserving the trimmings.
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In a large saucepain, bring stock or broth to a simmer. Add trimmings and let stand 15 minutes.
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Rinse spears, pat dry and cut into 1 1/2 pieces, reserving tips.
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Strain stock or broth into a large saucepan and add the asparagus stalks, shallot, garlic, leeks or potato, and salt and pepper to taste.
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Bring the liquid to a boil over high heat and simmer, stirring occasionally, for 25 minutes, or until asparagus is tender.
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In a saucepan of boiling salted water blanch the asparagus tips until just tender and drain.
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In a food processor or blender, puree the soup in batches until smooth. Taste for seasoning and adjust if necessary. Return to saucepan and heat until hot.
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Ladle soup into bowls and garnish with reserved asparagus tips, lemon peel, dill and yogurt, if desired.
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| In the summer, it's time to enjoy cooling foods – water-filled fruits and vegetables. Summer is associated with the element Fire, according to the Taoist Five Element Theory. Fire is the energetic force that governs the health and functionality of your heart and small intestines, as well as the functions of circulation and heating in the body. It is important to cut back on refined foods and animal fats to allow these organs to restore themselves.
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Lighten up with some of these summer power foods:
- Berries – delicious and packed with antioxidants, fiber and vitamin C
- Tomatoes & Peppers – antioxidant-filled sources of fiber, vitamin A, C, and lycopene
- Leafy Greens – from baby field greens to mustard greens, they provide an array of nutrients including fiber, beta-carotene, calcium, iron, folic acid and chlorophyll
- Mushrooms – the no-fat cancer-fighters, high in riboflavin and niacin
- Beans – nutrient-rich sources of fiber, iron and protein
- Sweet Onions - cancer-fighters rich in flavonoids and vitamin B
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Give the heart and small intestine a rest by easing up on the meat, cheese and eggs. Instead of ice cream, make your own fruit smoothie combinations. Gardens are overflowing with fresh, live foods for cleansing and restoring the body. Visit a farmer's market or produce stand and toss up an Italian Leafy Green Salad. Sample the recipe below! Salads capture the essence of summer. Test out the grapeseed oil. It's packed with antioxidants and is high in vitamin E, C and beta-carotene.
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Italian Leafy Green Salad
Ingredients: (serves 4 - 6)
2 cups romaine lettuce, torn, washed and dried
1 cup escarole, torn
1 cup radicchio, torn
1 cup red leaf lettuce, torn
1/4 cup green onions/scallions, chopped
1/2 red bell pepper, sliced in rings
1/2 green bell pepper, sliced in rings
2 Tablespoons fresh basil, chopped
12 cherry tomatoes
1/4 cup grapeseed or olive oil
1/4 cup balsamic vinegar
2 Tablespoons fresh lemon juice
salt and pepper to taste
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Directions:
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In a large bowl, combine the romaine, escarole, radicchio, red leaf, green onions/scallions, red pepper, green pepper and cherry tomatoes.
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Whisk together the grapeseed or olive oil, basil, vinegar, lemon juice and salt and pepper.
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Pour dressing over salad and serve immediately.
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Also, don't forget to join us for the Seven-Day PWR® Detox. If you want to learn more try our one-on-one coaching. And, of course, share your thoughts and recipes!
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