tag:www.naturalawakeningsnj.com,2005:/categories/conscious-eating
Conscious Eating Conscious Eating | Natural Awakenings North Central New Jersey
Healthy Living Healthy Planet
2024-03-18T12:33:40-07:00
urn:uuid:9bd6de4a-07d3-43a7-ba56-cea2c63895a8
2024-02-25T16:35:36-08:00
2024-03-18T12:33:40-07:00
Planting for the Planet: Seven Herbs to Grow, Eat and Heal
2024-02-29 06:28:00 -0800
April Thompson
<p>Growing herbs at home has myriad benefits, enhancing health, boosting flavor and saving money while supporting local ecosystems. Home growing not only provides fresh herbs for cooking needs, but also offers access to easy and affordable natural remedies that can soothe common ailments.</p><p> </p><p>“There is nothing like having your own fresh herbs in home-cooked meals. You can also dry and prep your own herbs for winter. Herbs retain more fragrance and vibrant color when you dry and process your own,” says Nadine Clopton, an herbalist who serves as regenerative education program manager for Rodale Institute.</p><p> </p><p>Clopton likes to grow medicinal herbs like holy basil, as well as culinary herbs like rosemary, sage, thyme, oregano and basil, which serve as both nutrition and medicine. “They have minerals, vitamins and antioxidants, and are deeply supportive of different systems in the body,” says Clopton, who maintains a small deck herb garden in her Bethlehem, Pennsylvania, apartment.</p><p> </p><p>A home herb garden boasts multiple environmental benefits, reducing our carbon footprint by eliminating the miles most herbs travel to reach the local grocery store, and eliminating pesticide use, if grown organically. Herbs are also great for attracting pollinators like bees, birds and butterflies to support a balanced and healthy ecosystem.</p><p> </p><p><b>Great Herbs to Grow, Eat and Heal</b><b></b></p><p> </p><p><b>“Rosemary</b> is a multifaceted herb high in calcium,” says Linda Conroy, an herbalist, farmer and herb educator in Albion, Wisconsin. She uses it in topical lotions for pain relief, makes rosemary-infused salt for a flavor-booster and incorporates this pungent herb into her homemade feta cheese. Rosemary has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8851910/">shown to enhance cognition and memory</a>. It is also a natural mosquito repellant, making it a great addition to summer patios.</p><p> </p><p><b>Sage</b> is known for its <a href="https://www.tandfonline.com/doi/full/10.3109/13880200903530763#:~:text=officinalis%20may%20reduce%20pain%20and,S.">anti-inflammatory properties</a> and as a <a href="https://www.tandfonline.com/doi/full/10.3109/13880200903530763#:~:text=officinalis%20may%20reduce%20pain%20and,S.">natural treatment for sore throats and cough</a>s. “This easy-to-grow perennial also helps attract pollinators,” says Conroy.</p><p> </p><p><b>Dandelion </b>is an excellent detoxifier that can help <a href="https://www.mountsinai.org/health-library/herb/dandelion#:~:text=The%20root%20of%20the%20dandelion,improve%20liver%20and%20gallbladder%20function.">cleanse the liver and promote healthy digestion</a>. “Every part of the dandelion is edible; it’s really a powerful, supportive herb. There are so many herbs like dandelion that grow wild around us, asking for our awareness and acknowledgment,” Clopton remarks.</p><p> </p><p><b>Thyme </b>has powerful antimicrobial properties that can help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9147557/">fend off bacterial infections</a>. “It’s also anti-spasmodic and a natural expectorant, making it an excellent addition to cough remedies, which can save money compared to over-the-counter treatments,” Conroy advises.</p><p> </p><p><b>Lemon balm</b> is a natural stress reducer that can help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245564/">reduce anxiety and promote relaxation</a>. “I love growing lemon balm and holy basil together,” says Clopton. “They act like a natural mosquito repellent, in addition to all their medicinal and culinary benefits.”</p><p> </p><p><b>Chamomile</b> is an essential herb for relaxation and digestion. Regular consumption of chamomile tea can help <a href="https://pubmed.ncbi.nlm.nih.gov/31006899/">reduce anxiety and promote restful sleep</a>. Conroy also uses this herb for topical applications like lotions, body washes, foot baths and even eyewashes to soothe sore, irritated eyes.</p><p> </p><p><b>Garlic</b> has antibacterial and antiviral properties that can help fight infections. The bulb is also known to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966103/">reduce blood pressure and lower cholesterol levels</a>. “Garlic, chives and other plants in the allium family are all important immune-system boosters,” says Conroy.</p><p> </p><p><b>Getting Started</b></p><p> </p><p>For first-time growers, an herb garden may sound intimidating, but with patience and care, it can flourish even in small, indoor spaces. Conroy recommends trying chives, as they are easy to sprout and thrive in a box or pot. She also suggests starting by growing just one herb at a time.</p><p> </p><p>While Conroy grows her herbs from seed in her own greenhouse, it is perfectly acceptable to buy plants that already have a head start. Clopton suggests plants like lemon balm because it is easy to root from a cutting. She also recommends supplementing soil with organic compost to give plants an extra boost, and making sure growing containers have good drainage.</p><p> </p><p>Adding herbs to an outdoor garden or indoor space is an easy way to shrink our carbon footprint and support pollinators for the good of the planet, all the while saving on groceries. Start small with an herb garden and enjoy the numerous health and other benefits herbs offer.</p><p> </p><p><i>April Thompson</i><span> <i>is a Washington, D.C., freelance writer covering food, travel, sustainability and spirituality topics. Learn more at </i></span><a href="http://AprilWrites.com." target="_blank">AprilWrites.com.</a></p><p><br></p><div class="media clearfix">
<span class="pull-left"><a href="/2024/02/29/482102/nourishing-herbal-infusion" target="_blank"><img alt="Nourishing Herbal Infusion" src="//cdn3.locable.com/uploads/resource/file/1097018/fit/300x225/0324_CER_Nourishing_20Tea_Goskova_20Tatiana_Shutterstock_2070440948.jpg?timestamp=1708972418" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2024/02/29/482102/nourishing-herbal-infusion" target="_blank">Nourishing Herbal Infusion</a></h4>
<p>This herbal infusion contains essential vitamins and minerals, including vitamins A, B, C and E, potassium, calcium, zinc and iron. <span class="pull-right"><a href="/2024/02/29/482102/nourishing-herbal-infusion">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2024/02/29/482100/soothing-support-tea" target="_blank"><img alt="pPeopleImagescom - Yuri AShutterstockbrp" src="//cdn0.locable.com/uploads/resource/file/1097020/fit/300x225/0324_CER_Soothing_20Tea_PeopleImages.com_20-_20Yuri_20A_Shutterstock_2211222191.jpg?timestamp=1708972434" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2024/02/29/482100/soothing-support-tea" target="_blank">Soothing Support Tea</a></h4>
<p>This tea includes a class of herbs referred to in herbalism as nervines, which work to support and nourish the nervous system and relieve anxiety. <span class="pull-right"><a href="/2024/02/29/482100/soothing-support-tea">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2024/02/29/482104/turmeric-eggs" target="_blank"><img alt="pMaya ShustovShutterstockcombrp" src="//cdn3.locable.com/uploads/resource/file/1097019/fit/300x225/0324_CER_Eggs_Maya_20Shustov_Shutterstock_2402125675.jpg?timestamp=1708972449" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2024/02/29/482104/turmeric-eggs" target="_blank">Turmeric Eggs</a></h4>
<p>From the book: The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease <span class="pull-right"><a href="/2024/02/29/482104/turmeric-eggs">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:0d126525-8c8f-4e45-99d9-f11ee25d1336
2024-02-26T10:22:52-08:00
2024-03-03T06:54:47-08:00
Turmeric Eggs
2024-02-29 06:27:45 -0800
Kris Urquhart
<p><b>Yield: 4 servings</b></p><p> </p><p><i>1 onion, sliced thin</i></p><p><i>3 medium </i><i>tomatoes</i><i>, chopped</i><i></i></p><p><i>1 Tbsp ghee</i></p><p><i>¼ </i><i>tsp salt</i></p><p><i>¼ </i><i>tsp dried, powdered </i><i>turmeric</i></p><p><i>¼ tsp black pepper</i></p><p><i>¼ </i><i>tsp paprika</i><i></i></p><p><i>5-8 eggs</i></p><p><i>Cilantro as garnish</i></p><p> </p><p>Sauté onions and tomatoes in ghee until soft. Add in spices and adjust to taste. Crack 5 to 8 eggs, add them to the sauté and cover. Wait until the yolk and whites are almost set and stir. Garnish with fresh cilantro.</p><p> </p><p><i>Copyright © </i><i>2017 Madiha M. Saeed</i><i>, from her book </i><span>The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease, <i>published by Rowman & Littlefield. All rights reserved.</i></span></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:85f626ac-0637-4a59-a7a2-bcfb1dcce776
2024-02-26T10:17:54-08:00
2024-03-03T06:54:48-08:00
Nourishing Herbal Infusion
2024-02-29 06:27:30 -0800
Kris Urquhart
<p>This herbal infusion contains essential vitamins and minerals, including vitamins A, B, C and E, potassium, calcium, zinc and iron. A longer steep time maximizes the vitamins and minerals extracted from the herbs. This tea offers a great way to add some additional nourishment to the day.<i></i></p><p> </p><p><b>Yield: 1 cup</b></p><p> </p><p><i>Nettles</i></p><p><i>Milky oats or oatstraw (avena sativa)</i></p><p><i>Spearmint or peppermint</i></p><p><i>Red clover flowers</i></p><p><i>Red raspberry leaves</i></p><p> </p><p>Combine equal parts of the organic dried herbs in a bowl. To make a cup of nourishing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water and steep covered for 15 minutes. For a more concentrated herbal infusion, steep for a few hours or overnight.</p><p><br></p><p><i>Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:4ba09dbd-f7b8-448e-b7ec-afe03948e7b2
2024-02-26T10:14:45-08:00
2024-03-18T12:33:43-07:00
Soothing Support Tea
2024-02-29 06:27:15 -0800
Kris Urquhart
<p>This tea includes a class of herbs referred to in herbalism as nervines, which work to support and nourish the nervous system and relieve anxiety. While sipping this elegant infusion, visualize the herbs gently smoothing over any frayed nerves with a cleansing wave of calm.</p><p> </p><p><b>Yield: 1 cup</b></p><p> </p><p><i>Lemon balm</i></p><p><i>Tulsi (holy basil)</i></p><p><i>Milky oats or oatstraw (</i><span>avena sativa<i>)</i></span></p><p><i>Chamomile</i></p><p><i>Lavender</i></p><p><i>Rose petals</i></p><p> </p><p>Combine equal parts of the organic dried herbs in a bowl. To make a cup of soothing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water. Steep covered for 10 minutes.</p><p> </p><p><i>Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:306a81cc-a997-4516-88e6-d2eae58c95ca
2024-01-24T12:10:51-08:00
2024-03-03T06:54:01-08:00
Plant-Based Milk Alternatives: Benefits for People and the Planet
2024-01-31 06:29:00 -0800
Carrie Jackson
<p>While plant-based milks have been around for <a href="https://vinepair.com/articles/history-of-plant-milk/#:~:text=In%20fact%2C%20the%20first%20documentation,drank%20it%20hot%20for%20breakfast.">centuries</a>, they have historically played second fiddle to other dairy alternatives, but not anymore. As people are becoming more conscious of the impact their food choices have on their health and the planet, plant-based milk has turned into a mainstay in most grocery stores. Touting sustainability benefits, a creamy texture and pleasing flavors, soy, oat, almond, cashew and even macadamia nut milks are having their moment. </p><p>According to the <a href="https://gfi.org/marketresearch/#purchase-dynamics">Good Food Institute</a>, 41 percent of American households purchased plant-based milk in 2022. Most major milk brands, such as Nestlé, are offering plant-based alternatives, while specialty companies like <a href="https://elmhurst1925.com/">Elmhurst 1925</a>and <a href="https://store.edenfoods.com/unsweetened-edensoy-organic/">Eden Foods</a> are continually expanding their <a href="https://gfi.org/marketresearch/#purchase-dynamics">selection</a>.</p><p>“Plant-based dairy is now more than 15 percent of the milk industry,” says Elysabeth Alfano, co-founder and CEO of <a href="https://eatv.vegtechinvest.com/">VegTech Invest</a>, a firm that manages the first exchange-traded fund dedicated to plant-based companies. “This is driven by the quality of the products, including oat, almond, soy, pea and hemp milks as proven options. With <a href="https://www.ncbi.nlm.nih.gov/books/NBK532285/">65 percent</a> of people worldwide and more than <a href="https://www.childrenshospital.org/conditions/lactose-intolerance#:~:text=A%20lack%20of%20lactase%20can,Native%20Americans%20are%20lactose%20intolerant.">80 percent of African Americans and more than 90 percent of Asian Americans</a> being lactose intolerant, plant-based milk is a great alternative.”</p><p>When selecting beverage options, many consumers also weigh a company’s ethical choices. Alfano predicts the beginning of the end of traditional factory farming, saying, “People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices.” </p><p>Leah Hoxie, senior vice president of innovation at Oatly North America, observes, “People opt for nondairy milk for a variety of reasons that are usually personal and nuanced. These can include allergies, nutrition, ethical and environmental concerns, and, of course, taste. Oatly makes nondairy milk alternatives that have the same creamy taste, frothy feel and functionality as cow’s milk while also generally having a <a href="https://josephpoore.com/Science%20360%206392%20987%20-%20Accepted%20Manuscript.pdf">lower climate impact</a>. We’re also seeing generational differences in milk preferences, with a recent Oatly flash poll finding that 54 percent of Gen Z and 49 percent of Millennials prefer plant-based milk to cow’s milk.”</p><p>Like many other plant-based companies, Oatly has expressed a commitment to creating lasting environmental change. “With roughly one-third of global greenhouse gas emissions coming from the <a href="https://doi.org/10.1038/s43016-021-00225-9">food system</a>, and about half of those emissions coming from the <a href="https://doi.org/10.1038/s43016-021-00358-x">livestock</a> or the animal-based sector, the greatest impact we at Oatly can have as a company is to convert people from dairy milk to oat milk. Our research shows that Oatly Barista sold in the U.S. has a <a href="https://blonksustainability.nl/news/footprint-of-oatly">46 percent</a>lower climate impact than comparable cow’s milk, supporting our larger mission to make it easy for people to eat better and live healthier lives without recklessly taxing the planet’s resources in the process,” explains Hoxie. </p><p>While plant-based milk alternatives may tout health benefits, the specific ingredients and processing methods play a role in their nutritional value. Just because something is plant-based doesn’t automatically make it healthier. “There are misconceptions that either nondairy milks are automatically less healthy than cow milk or that they are inherently more nutritious, but the truth is it depends on what’s in the milk,” says <a href="https://www.taylorwolfram.com/">Taylor Wolfram</a>, a registered dietitian who specializes in vegan nutrition. </p><p>Plant-based dairy alternatives have differing nutritional advantages, and it is best for consumers to make their own comparison. “Soy and pea milk—the protein superstars of plant milks—contain some fat and, when fortified, are an excellent source of calcium and vitamin D,” Wolfram explains. “Hemp has a little less protein, and oat and almond milks are very low in protein. Hemp milk is rich in ALA [alpha-linolenic acid, a type of omega-3 fatty acid found in plants]. Nondairy milks may or may not contain added sugars and fats or be fortified, so it is best to check the nutrition facts panel to see what levels of nutrients each specific product contains.”</p><p>Ultimately, the best plant-based dairy may be the one we love to consume. “Enjoyment and taste are highly subjective experiences,” Wolfram says. “I encourage folks to try different options and find what they like.” </p><p><i>Carrie Jackson is an Illinois-based freelance writer and frequent contributor to </i>Natural Awakenings<i>. Connect at</i><a href="http://www.CarrieJacksonWrites.com" target="_blank"> CarrieJacksonWrites.com</a><i>. </i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:c4c43c25-cfce-42cb-818a-d8692a59e266
2024-01-25T06:50:44-08:00
2024-03-01T12:31:49-08:00
No-Bake Pumpkin Dairy-Free Cheesecake
2024-01-31 06:27:45 -0800
Kris Urquhart
<p><i>Yield: 6 to 8 servings</i><i></i></p><p><i> </i></p><p><i>1 packet (sleeve) graham crackers, finely ground</i><i></i></p><p><i>4 Tbsp coconut oil, gently warmed</i><i></i></p><p><i>16 oz </i><i>non</i><i>dairy cream cheese, room temperature</i><i></i></p><p><i>1 cup powdered sugar</i><i></i></p><p><span>⅓<i> cup pumpkin </i></span><i>puree</i><i></i></p><p><i>1 Tbsp pumpkin pie spice</i><i></i></p><p><i>½ tsp salt</i><i></i></p><p> </p><p>In the food processor, grind the graham crackers until they are as fine as possible. Add the coconut oil and pulse to combine. Transfer the mixture to an 8-inch springform pan and firmly press into an even layer, bringing the mixture about 1 inch up the sides of pan. Transfer to the fridge to chill while making the filling. In a mixer with a paddle attachment, or using a hand beater, mix the nondairy<i> </i>cream cheese, powdered sugar, pumpkin puree, pumpkin pie spice and salt until smooth and uniform. Pour into the prepared crust and smooth into an even layer. Transfer to the fridge and chill for 3 hours, or overnight. When ready to serve, remove the outer ring of the springform pan. Slice and enjoy. </p><p><i>Recipe and photo courtesy of </i><a href="https://www.linkedin.com/in/caroline-schiff-4a02a752/"><i>Caroline Schiff</i></a><i>, a James Beard-nominated executive pastry chef</i>.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:d5ebf48f-8263-40d5-9267-06af41797429
2024-01-25T06:37:40-08:00
2024-03-01T12:31:50-08:00
Chef AJ’s Caramel Blondies
2024-01-31 06:27:30 -0800
Kris Urquhart
<p>Yield: 16-20 cookies</p><p> </p><p><i>8 oz pitted dates</i><i></i></p><p><i>8 oz unsweetened nondairy milk</i><i></i></p><p><i>3</i><i> tsp vanilla powder</i><i>, divided</i><i></i></p><p><i>2 cups white sweet potato flesh</i><i></i></p><p><i>1½ cups rolled oats</i><i></i></p><p><i>½ cup millet, ground into flour</i><i></i></p><p><i>1 tsp cinnamon</i><i></i></p><p><i>2 cups mashed banana (approximately 3 bananas)</i><i></i></p><p><i>Reduced-fat shredded coconut</i></p><p> </p><p>Soak the dates in the nondairy milk for several hours or overnight so they are very soft. Create a paste by placing the dates, soaking liquid and 1 teaspoon of vanilla powder into a food processor fitted with the “S” blade, and processing until smooth. Remove ¾ cup of the date paste and place in the refrigerator to chill; this will be the frosting. </p><p>Preheat the oven to 350° F. Place the remaining ingredients, including 2 teaspoons of vanilla powder, into the food processor with the remaining date paste, and process until smooth. Pour the batter into a 9-inch square silicone baking pan and bake for 30 to 40 minutes (a shorter baking time will produce a moister blondie). Turn the oven off and allow the pan to cool in the oven. </p><p>Once the blondies are completely cool, frost with the chilled frosting. Sprinkling the cookies with reduced-fat shredded coconut is optional. Chill and cut into bars. </p><p><i>Chef’s Notes: </i>White sweet potatoes are also called Hannah or Jersey yams. Japanese or Murasaki sweet potatoes, which have a purple skin and white flesh, could be used as a substitute. Orange and purple sweet potatoes are not recommended for this recipe. Millet helps mitigate the gummy texture of oats. </p><p><i>Recipe courtesy of </i><a href="https://www.chefaj.com/"><i>Chef AJ</i></a><i> </i><i>from her cookbook </i>Unprocessed: Revitalize Your Health with Whole Foods.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:939a2b15-f9f1-49c7-896a-5b12d76d1116
2024-01-25T06:33:44-08:00
2024-03-01T12:31:51-08:00
Chef AJ’s Popeye’s Perfection
2024-01-31 06:27:15 -0800
Kris Urquhart
<p>Yield: 2 servings</p><p><i>1 cup water or unsweetened nondairy milk</i><i></i></p><p><i>12 oz baby organic spinach</i><i></i></p><p><i>1 small shallot</i><i></i></p><p><i>1 large date (or more to taste), soaked</i><i></i></p><p><i>1 cup ripe avocado</i><i></i></p><p><i>2 Tbsp fresh lemon juice</i><i></i></p><p><i>3 oz oil-free, salt-free sun-dried tomatoes </i><i></i></p><p><i>Hemp seeds for garnish</i><i></i></p><p> </p><p>Place the water or nondairy milk and the sun-dried tomatoes in a high-powered blender and process until dissolved. Add the spinach, shallot and date and process again until smooth. Add the avocado and lemon juice and blend briefly until smooth. Sprinkle with hemp seeds, if desired. </p><p><i>Recipe courtesy of Chef AJ</i><u> </u><i>from her cookbook </i>Unprocessed: Revitalize Your Health with Whole Foods. </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:1cce0bcc-d080-4a28-9298-4fba04c316dc
2023-12-19T15:55:14-08:00
2024-02-07T16:24:19-08:00
Kiwi Chia Pudding
2023-12-29 06:28:20 -0800
Kris Urquhart
<p>Yield: 4 to 6 servings</p><p><i> </i></p><p><i>3 Tbsp chia seeds</i><i></i></p><p><i>1 cup unsweetened flax milk</i><i></i></p><p><i>1 Tbsp maple syrup</i><i></i></p><p><i>1 tsp vanilla extract</i><i></i></p><p><i>1 cup kiwi, peeled and diced (about 3 fruits)</i><i></i></p><p><i>2 Tbsp pistachios, chopped</i><i></i></p><p> </p><p>Add the ingredients, except pistachios, to a blender and blend for one to two minutes until smooth. Pour into a bowl, cover and refrigerate for at least 1 hour. Garnish with chopped pistachios.</p><p> </p><p><i>Recipe and photo courtesy of Dr. Alan Christianson, NMD, from </i>The Hormone Healing Cookbook.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:9d766123-1c04-41c2-b96d-3850b037dab8
2023-12-19T15:58:27-08:00
2024-02-07T16:24:19-08:00
Salmon and Roasted Veggie Salad
2023-12-29 06:28:20 -0800
Kris Urquhart
<p>Yield: 2 servings</p><p><i> </i></p><p><i>1 carrot, peeled, sliced and quartered </i><i></i></p><p><i>2 cups cauliflower, cut into florets </i><i></i></p><p><i>½ </i><i>cup broccoli, cut into florets </i><i></i></p><p><i>1 cup mushrooms, chopped </i><i></i></p><p><i>1 Tbsp coconut oil </i><i></i></p><p><i>1 tsp garlic powder </i><i></i></p><p><i>6 oz wild-caught </i><i>salmon fill</i><i>et</i><i></i></p><p><i>2 Tbsp extra-virgin olive oil </i><i></i></p><p><i>1 Tbsp lemon juice</i><i></i></p><p><i>1 tsp Dijon mustard</i><i></i></p><p><i>3 cups baby spinach</i><i></i></p><p><i>2 Tbsp pumpkin seeds</i><i></i></p><p><i>Sea salt and black pepper, to taste</i><i></i></p><p> </p><p>Preheat the oven to 425º F. Line a baking sheet with parchment paper. Add the carrot, cauliflower, broccoli and mushrooms to the baking sheet. Drizzle with coconut oil and season with garlic powder, parsley and salt to taste. Bake for 15 minutes. </p><p> </p><p>Remove from the oven and add the salmon to the baking sheet. Season with salt and pepper to taste. Return to the oven and continue to bake for an additional 15 to 20 minutes or until the salmon is cooked through and the vegetables are tender.</p><p> </p><p>Meanwhile, make the dressing by combining the olive oil, lemon juice and Dijon mustard into a small bowl. Whisk ingredients and season with salt and pepper to taste.</p><p> </p><p>Assemble the salad by dividing the spinach between bowls and topping with vegetable mix and salmon. Top with the pumpkin seeds and dressing.</p><p> </p><p><i>Recipe courtesy of Dr. Tabatha Barber. Photo by Morgan Chorak.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:0f7a2f44-bffc-427c-b908-b89da459368b
2023-12-19T15:50:25-08:00
2024-02-07T16:24:20-08:00
Roasted Beet and Pistachio Salad
2023-12-29 06:28:10 -0800
Kris Urquhart
<p>Yield: 4 to 6 servings</p><p><i>8 medium or 4 large beets, peeled and cut into 1-inch wedges</i><i></i></p><p><i>3 garlic cloves, minced</i><i></i></p><p><i>⅓</i><i> cup unsalted pistachios</i><i></i></p><p><i>2 cups baby leaf spinach leaves</i><i></i></p><p><i>¼ cup rice wine vinegar</i><i></i></p><p><i>1 Tbsp extra-virgin olive oil</i><i></i></p><p><i>Kosher salt and freshly ground black pepper, to taste</i><i></i></p><p><i>Misting oil</i><i></i></p><p> </p><p>Preheat the oven to 350º F. In a medium bowl, toss the beets with the garlic and a mist of oil. Pour into a baking dish and lightly cover with foil. Bake for 30 minutes or until the beets are tender. Let sit for 15 minutes until cool. </p><p> </p><p>In a salad bowl, combine the beets with the pistachios, spinach leaves, vinegar and olive oil. Salt and pepper to taste. </p><p> </p><p><i>Recipe courtesy of Dr. Alan Christianson, NMD, from </i>The Hormone Healing Cookbook.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:0a5ae117-33aa-414d-a758-b30497caf355
2023-12-18T10:45:47-08:00
2024-02-07T16:24:22-08:00
Thyroid-Friendly Eating: How to Treat Hypothyroidism With Food
2023-12-29 06:28:00 -0800
Veronica Hinke
<p>Shaped like a butterfly, the thyroid gland in the neck plays a critical role in overall health, as it produces a series of hormones that regulate metabolism, brain development, bone maintenance, and heart, muscle and digestive functions. Thyroid health can be achieved by eating clean, unprocessed foods and maintaining appropriate levels of iodine. </p><p>According to the <a href="https://www.niddk.nih.gov/health-information/endocrine-diseases/hypothyroidism#:~:text=makes%20thyroid%20hormones.-,How%20common%20is%20hypothyroidism%3F,or%20have%20few%20obvious%20symptoms">National Institutes of Health</a><a></a>, nearly five in 100 Americans suffer from hypothyroidism, which occurs when the body does not produce adequate amounts of thyroid hormones. Common symptoms like weight gain, fatigue, inability to tolerate cold temperatures and hair loss should not be ignored. Diagnosis is aided by a blood test that measures levels of thyroid-stimulating hormones. While most cases of an underactive thyroid are mild or cause few obvious symptoms, the disease can become severe if it is left untreated.<b> </b></p><p>“Only 10 percent of the population is aware of their thyroid problem and are trying to manage it. Thyroid disease is a big thing. If people don’t know if they have it, they should be screened for it. If they have it, they should have hope,” says <a href="https://www.drchristianson.com/">Alan Christianson</a>, a naturopathic endocrinologist and author of <i>The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto's Symptoms With a Proven Iodine-Balancing Plan</i>. </p><p>“For women, an especially critical time to check thyroid health is during perimenopause years, when thyroid function can often waver, becoming underactive. Even if lab tests are normal, it is important to speak with a physician that understands the symptoms of hypothyroidism,” says <a href="https://drannacabeca.com/">Anna Cabeca</a>, an obstetrician-gynecologist <span>and women’s health expert in Brunswick, Georgia. “<a>M</a></span>ost people can improve or reverse it radically. Diet is very powerful. Start with your shopping list and at the top write: Food is medicine.”</p><p>Offering hope, Michigan-based obstetrician-gynecologist <a href="http://www.drtabatha.com/">Tabatha Barber</a> says, “It’s often about doing less, not more, to help improve thyroid function. Don’t be afraid that this is something you have to live with forever.” As a teenager, Barber was diagnosed with Hashimoto’s disease, an autoimmune condition that affects the thyroid gland and often causes hypothyroidism. She has learned how to modify her diet for relief. </p><p><b>Skip the Gluten</b></p><p>“Gluten is the main trigger that really seems to irritate the immune system,” says Barber. “A lot of people don’t realize that gluten is in some sauces, salad dressings, seasonings, medication fillers and more. It can be enough to keep the inflammation associated with hypothyroidism going.”</p><p><b>Balance Iodine</b><b></b></p><p> “Iodine is the Goldilocks mineral,” says Christianson. “It’s important to not consume too much or too little. Those with thyroid disease usually get too much. When they do, it inflames and slows the thyroid.” In such cases, he recommends eating a wide range of unprocessed food and avoiding ingredients with the <a>highest iodine content</a>, such as fish and other seafood, iodized salt, seaweeds, grains and most dairy. </p><p><b> </b><b>Monitor Ingredients</b></p><p>Barber prioritizes the elimination of artificial ingredients and additives, saying, “It’s about really getting back to basics, eating unprocessed meats, vegetables and some fruits.” She recommends consuming foods rich in zinc and selenium, such as shellfish, legumes, seeds, nuts and diary, as they send signals to the thyroid to produce the right hormone levels.</p><p>Cabeca shaves selenium-rich Brazil nuts on soups or salads. “Keep them as a staple in the kitchen,” she advises, adding that balance is important when selecting zinc- and selenium-rich foods because some of them, like dairy, may also contain high levels of iodine.<b> </b></p><p><b>Eat Anti-Inflammatory Foods</b><b></b></p><p>Cabeca finds clever ways to sneak anti-inflammatory ingredients into her recipes. For her <a href="https://eatpluck.com/recipes/kafta-kabobs/">kafta kabobs</a>, for example, she combines ground meat with <a>f</a>inely chopped parsley, garlic, tomatoes or dried shiso leaves and tops them with cashew butter or tahini sauce. Similarly, she uses plenty of parsley in her tabouleh—a traditional Middle Eastern salad—and replaces the customary bulgur wheat with chopped Brussels sprouts or cauliflower.</p><p>According to <a href="https://www.nm.org/healthbeat/healthy-tips/nutrition/myths-about-diet-and-thyroid">Northwestern Medicine</a>, cauliflower can be part of a healthy thyroid diet, along with other cruciferous vegetables. “These are foods that I grew up on,” Cabeca says, noting that parsley is a natural diuretic that is also good for the thyroid.</p><p><i> </i></p><p><i>Veronica Hinke is a food historian and author of </i>The Last Night on the Titanic: Unsinkable Drinking, Dining and Style; Titanic: The Official Cookbook <i>and</i> Harry Potter: Afternoon Tea Magic<i>. Learn more at </i><i><a href="http://www.foodstringer.com/">FoodStringer.com</a></i><i>.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/12/29/476004/roasted-beet-and-pistachio-salad" target="_blank"><img alt="pPhoto byDr Alan Christiansonp" src="//cdn2.locable.com/uploads/resource/file/1083311/fit/80x80/0124_20CE_20Roasted_20Beet_20and_20Pistachio_20Salad_Dr_20Alan_20Christianson.jpg?timestamp=1703030441" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/12/29/476004/roasted-beet-and-pistachio-salad" target="_blank">Roasted Beet and Pistachio Salad</a></h4>
<p>Beets with the pistachios, spinach leaves, vinegar and olive oil. <span class="pull-right"><a href="/2023/12/29/476004/roasted-beet-and-pistachio-salad">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/12/29/476007/kiwi-chia-pudding" target="_blank"><img alt="pSweet marshmallowshutterstockcom brp" src="//cdn1.locable.com/uploads/resource/file/1083327/fit/80x80/kiwi_20chia_20pudding.jpg?timestamp=1703030467" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/12/29/476007/kiwi-chia-pudding" target="_blank">Kiwi Chia Pudding</a></h4>
<p>Made with chia seeds, kiwi, pistachios, flax milk, vanilla and maple syrup. <span class="pull-right"><a href="/2023/12/29/476007/kiwi-chia-pudding">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/12/29/476008/salmon-and-roasted-veggie-salad" target="_blank"><img alt="pPhoto by Morgan Chorakbrp" src="//cdn1.locable.com/uploads/resource/file/1083318/fit/80x80/AdobeStock_330509142.jpeg?timestamp=1703030477" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/12/29/476008/salmon-and-roasted-veggie-salad" target="_blank">Salmon and Roasted Veggie Salad</a></h4>
<p>Baked Salmon with carrot, cauliflower, broccoli and mushrooms. <span class="pull-right"><a href="/2023/12/29/476008/salmon-and-roasted-veggie-salad">Read More »</a></span> </p>
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<p> </p><div><div><div><p></p></div></div></div><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:96546a21-0aee-4bbd-bc1c-52948a52e498
2023-11-16T17:24:54-08:00
2024-01-01T06:38:51-08:00
Stir-Fried Okra
2023-11-28 03:30:00 -0800
Madiha Saeed, M.D.
<p>16-oz package of frozen, cut okra<br></p><p>¼ cup olive oil</p><p>1½ medium tomatoes, chopped</p><p>1 medium onion, sliced</p><p>¼ tsp finely diced fresh ginger</p><p>1 tsp chopped garlic clove</p><p>1 tsp salt</p><p>¼ tsp black pepper</p><p>¼ tsp turmeric powder</p><p>½ tsp paprika powder</p><p>¼ tsp cumin powder</p><p><br></p><p>Preheat oven to 400° F. Bake okra until lightly brown on unbleached parchment paper that has been sprayed with a bit of oil. Remove from heat and set aside.</p><p><br></p><p>In a medium, ceramic skillet sauté sliced onions in the oil until they start to become transparent. Add tomatoes and spices and mix. Incorporate the baked okra to the tomato-onion mixture and cook for 25 minutes on low heat.</p><p><br></p><p><i>Recipe and image reprinted with permission of Madiha Saeed, M.D.</i></p><p><i><br></i></p><h4><i><b>Other Recipes:</b></i></h4><div><div class="media clearfix">
<span class="pull-left"><a href="/2023/11/30/472594/anti-inflammatory-chicken" target="_blank"><img alt="pRudisill from Getty ImagesCanva Probrp" src="//cdn0.locable.com/uploads/resource/file/1075967/fit/80x80/Anti-Inflammitroy-Chicken.png?timestamp=1700185014" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/11/30/472594/anti-inflammatory-chicken" target="_blank">Anti-Inflammatory Chicken</a></h4>
<p>With a little creativity and careful planning, the holiday table can offer a diverse and deli- cious spread that everyone will enjoy. <span class="pull-right"><a href="/2023/11/30/472594/anti-inflammatory-chicken">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/11/30/472595/date-cookies" target="_blank"><img alt="pCanvaprop" src="//cdn0.locable.com/uploads/resource/file/1075968/fit/80x80/Date-Cookies.png?timestamp=1700185029" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/11/30/472595/date-cookies" target="_blank">Date Cookies</a></h4>
<p>With a little creativity and careful planning, the holiday table can offer a diverse and deli- cious spread that everyone will enjoy. <span class="pull-right"><a href="/2023/11/30/472595/date-cookies">Read More »</a></span> </p>
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<p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:e3fb828b-2989-4297-a4ba-374170d0a1e2
2023-11-16T17:29:42-08:00
2024-01-01T06:38:51-08:00
Anti-Inflammatory Chicken
2023-11-28 03:30:00 -0800
Madiha Saeed, M.D
<p>¼ cup olive oil<br></p><p>1 tsp grated or finely diced fresh garlic</p><p>1 tsp grated or finely diced fresh ginger</p><p>2 lb chicken, cut into 1-inch pieces</p><p>1 tsp turmeric powder</p><p>½ tsp salt</p><p>¼ tsp cumin powder</p><p>1 small tomato, diced</p><p><br></p><p>Heat oil in a skillet over medium heat. Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates.</p><p><br></p><p><i>Recipe and image reprinted with permission of Madiha Saeed, M.D.</i></p><p><i><br></i></p><p><i><b>Other Recipes:</b></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/11/30/472593/stir-fried-okra" target="_blank"><img alt="Stir-Fried Okra" src="//cdn3.locable.com/uploads/resource/file/1075966/fit/80x80/Stir-Fried-Ocra.png?timestamp=1700184961" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/11/30/472593/stir-fried-okra" target="_blank">Stir-Fried Okra</a></h4>
<p>With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. <span class="pull-right"><a href="/2023/11/30/472593/stir-fried-okra">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/11/30/472595/date-cookies" target="_blank"><img alt="pCanvaprop" src="//cdn3.locable.com/uploads/resource/file/1075968/fit/80x80/Date-Cookies.png?timestamp=1700184978" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/11/30/472595/date-cookies" target="_blank">Date Cookies</a></h4>
<p>With a little creativity and careful planning, the holiday table can offer a diverse and deli- cious spread that everyone will enjoy. <span class="pull-right"><a href="/2023/11/30/472595/date-cookies">Read More »</a></span> </p>
</div>
</div>
<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>
urn:uuid:bc81bb60-7090-4375-8228-d3053c417ac0
2023-11-16T17:34:56-08:00
2024-01-01T06:38:50-08:00
Date Cookies
2023-11-28 03:30:00 -0800
Madiha Saeed, M.D
<p>3 cups almond flour<br></p><p>½ cup nut butter of choice</p><p>½ cup honey</p><p>3 eggs</p><p>1 tsp baking soda</p><p>1 tsp salt</p><p>1 tsp cinnamon</p><p>1½ cups baking dates, pitted and chopped</p><p><br></p><p>Preheat oven to 350° F. In a large mixing bowl, combine all the ingredients except the dates until smooth. Line a cookie sheet with unbleached parchment paper. Scoop about a tablespoon of batter and roll into a round ball. In the middle of the ball, press ½ teaspoon of dates into the center, rolling again to surround the dates with cookie dough. Place on a cookie sheet, flattening slightly. Bake for 15 minutes. Remove and let cool before serving.</p><p><br></p><p><i>Recipe and image reprinted with permission of Madiha Saeed, M.D.</i></p><p><i><br></i></p><p><b>Other Recipes:</b></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/11/30/472594/anti-inflammatory-chicken" target="_blank"><img alt="pRudisill from Getty ImagesCanva Probrp" src="//cdn2.locable.com/uploads/resource/file/1075967/fit/80x80/Anti-Inflammitroy-Chicken.png?timestamp=1700184758" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/11/30/472594/anti-inflammatory-chicken" target="_blank">Anti-Inflammatory Chicken</a></h4>
<p>With a little creativity and careful planning, the holiday table can offer a diverse and deli- cious spread that everyone will enjoy. <span class="pull-right"><a href="/2023/11/30/472594/anti-inflammatory-chicken">Read More »</a></span> </p>
</div>
</div><p>
</p><p> </p><div class="media clearfix">
<span class="pull-left"><a href="/2023/11/30/472593/stir-fried-okra" target="_blank"><img alt="Stir-Fried Okra" src="//cdn2.locable.com/uploads/resource/file/1075966/fit/80x80/Stir-Fried-Ocra.png?timestamp=1700184773" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/11/30/472593/stir-fried-okra" target="_blank">Stir-Fried Okra</a></h4>
<p>With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. <span class="pull-right"><a href="/2023/11/30/472593/stir-fried-okra">Read More »</a></span> </p>
</div>
</div>
<p> </p><p><br></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>