15 minute read
CONSCIOUS EATING | 34 HEALTHY KIDS
Merry Brunching
PUT A HEALTHIER TWIST ON FAVORITE RECIPES
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by Sheila Julson
When hosting a holiday brunch, it may be tempting to serve breakfast and lunch classics like quiche, eggs Benedict and huevos rancheros, but many of these dishes can be full of hidden calories, unhealthy fats and too much sodium. With a few easy modifications, healthier versions are possible.
According to Jessica Levinson, a New York registered dietitian and author of 52Week Meal Planner, it’s important to read nutrition labels, remove empty calories and introduce nutritious alternatives. As an example, yogurt and granola parfaits may seem innocent, but are often loaded with added sugar. “A serving size of most granolas is only one-quarter of a cup, which isn’t much, so use granola sparingly,” she says, adding that parfaits made with lowfat Greek yogurt and fresh fruit instead of jam are healthier choices.
Traditional quiches are usually made with heavy cream and a buttery pie crust. Levinson recommends a crustless vegetable frittata instead, as it is naturally gluten-free. “If you don’t want to skip the crust altogether, look for a pre-made, whole wheat crust or make your own,” she says. To eliminate dairy, consider using non-dairy milk and omitting cheese in the recipe.
For eggs Benedict, Levinson suggests skipping the hollandaise sauce, topping the poached eggs with mashed avocado and using a whole grain bread or English muffin for the base. “Instead of ham, try smoked salmon, which has beneficial omega-3 fatty acids,” she says.
Whole grain oats are a heart-healthy option, but oatmeal served brûlée-style is topped with additional sugar, notes Fran-
ces Largeman-Roth, a New York registered dietitian and author of Smoothies & Juices. “It’s better to opt for oatmeal and fruit, with a drizzle of real maple syrup,” she says. Largeman-Roth likes mixing savory and sweet, to add variety and protein to the brunch plate. “Instead of just having a stack of pancakes, split it with your friends or family, and then have a small, veggie-filled omelet. You’ll feel much more satisfied.”
PLANNING THE HOLIDAY BRUNCH SPREAD
When putting together a menu, Levinson advocates incorporating all of the components of a balanced meal: lean protein, carbohydrates from whole grains, fruit and veggies, and low-fat dairy or plant-based substitutes. She says, “If you’re making pancakes or waffles, use whole grain flour when possible, and serve with a side of yogurt, fresh fruit and real maple syrup.”
According to Largeman-Roth, egg lovers will enjoy a veggie-packed omelet or frittata with either potatoes or bread on the side, but not both. Watch out for fried foods and use sauces and cream sparingly or find substitutes. If the family is dining out, she cautions that brunch dishes are often served with extra sauces and syrups, adding sodium and sugar. “Try to ask for them on the side,” she advises. “It’s not about completely avoiding them, but it’s nice to be able to control the amount that you’re adding to your pancakes or waffles.”
Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.
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CRANBERRY MIMOSAS
Cranberries put a holiday twist on a classic mimosa. Drier champagnes or sparkling wines are lower in sugar. Making cranberry juice from scratch with sweeteners like maple syrup or honey is a natural alternative to commercial cranberry juice. Prepare the cranberry juice the night before serving.
YIELD: 4 TO 8 SERVINGS
4 cups homemade (recipe below) or store-bought cranberry juice 1 cup orange juice 1 bottle drier champagne, such as Ultra Brut Rosemary sprigs for garnish Fill four champagne flutes or glassware of choice approximately halfway with cranberry juice. Add 2 Tbsp orange juice to each glass. Top each glass with champagne. Garnish with sprig of rosemary. Refill as desired.
HOMEMADE CRANBERRY JUICE
3 cups fresh cranberries 3 cups water ½ cup pure maple syrup or honey
Put fresh cranberries and water in a pot and bring to a boil. Turn heat to low and simmer for approximately 15 minutes until the berries soften and pop.
Using a fine mesh strainer or cheesecloth, strain the berries and return the juice to the pan. (Use leftover cranberries in smoothies, yogurt or relish.)
Gradually add maple syrup or honey until desired sweetness is achieved. Heat on low until sweetener dissolves.
Pour juice into an airtight bottle and refrigerate.
Recipe courtesy of Sheila Julson.
This healthy dish is a crowd-pleaser any time of year. It’s also gluten-free and can be modified based on whatever veggies are on hand. Omit the feta cheese for a diary-free option.
YIELD: 4 TO 6 SERVINGS
2 Tbsp olive oil 1 cup diced yellow onion 1 Serrano or jalapeño pepper, seeded and minced 1 cup diced yellow bell pepper 1 cup diced green zucchini 1 cup diced yellow summer squash 2 large garlic cloves, minced (1 heaping Tbsp) 1 tsp ground cumin ½ tsp turmeric 1 tsp sweet paprika 26-28 oz diced tomatoes 2 Tbsp tomato paste 2 tsp honey 1 tsp cider vinegar 1 cup corn, frozen, fresh or canned ½ tsp kosher salt Freshly ground pepper ¾ cup crumbled feta cheese 4 large eggs Chopped parsley, for garnish (optional) Za’atar, for garnish (optional)
Heat olive oil over medium-high heat in a large skillet (straight-sided skillet is preferable). Add onions; sauté 2 minutes. Add Serrano pepper and bell peppers; sauté 4 minutes. Add zucchini and summer squash; sauté 5 minutes. Add garlic, cumin, turmeric and paprika; stir until fragrant, about 1 minute. Reduce heat to medium and add diced tomatoes, tomato paste, honey, cider vinegar and corn; stir in salt and pepper. Simmer for about 10-12 minutes until the sauce has thickened and reduced.
Turn off the heat and press the crumbled feta into the tomato sauce. With the back of a spoon, make 4 indentations in the sauce. Crack eggs one at a time into a small bowl and pour into each of the 4 indentations. Carefully drag a spatula gently through the egg whites, being sure not to disturb the yolks. Simmer over low heat for about 5 minutes, gently stirring the sauce and basting the eggs with the sauce. Cover and cook another 3 to 5 minutes for runny eggs. Cook longer for well-done eggs.
Serve with a sprinkling of parsley and za’atar, if desired.
SHEET PAN PROTEIN PANCAKES WITH BERRY SWIRL
Cooked on a sheet pan, these pancakes make cleanup a breeze and can be prepared the night before. Buttermilk and protein powder add satisfying nutrients.
YIELD: 12 SERVINGS
Cooking spray 2 cups buttermilk 2 eggs, beaten 1 tsp pure vanilla extract 4 Tbsp melted ghee or unsalted butter ⅓ cup maple syrup 1¼ cups whole wheat flour 1 cup all-purpose flour ¼ cup vanilla protein powder 1 tsp baking soda 2 tsp baking powder ½ tsp sea salt
FOR THE SWIRL: ½ cup strawberries ½ cup blueberries ½ cup raspberries 1 tsp brown sugar Powdered sugar, for topping
Preheat oven to 425° F. Line an 11-by-17-inch, rimmed baking sheet with parchment paper. Spray parchment and sides of pan with cooking spray. Whisk the buttermilk, eggs, vanilla, ghee and maple syrup together in a medium bowl. Set aside. In a separate bowl, combine the dry ingredients—whole wheat flour and salt. Add the wet ingredients to the dry in three additions until just mixed. Pour into the prepared pan and smooth the top. Blend the berry swirl ingredients in a blender until smooth. Add ½ teaspoon of water if mixture is too stiff. Add small dollops of the berry mixture to the top of the pancake batter. Drag a wooden toothpick or skewer through the berry mixture to create a swirled pattern. Place the pan in the oven and bake for 11 minutes, until lightly golden. Let cool for about 5 minutes, then sprinkle with powdered sugar. Cut into 12 squares with a knife. Enjoy warm with maple syrup. Can be stored in the fridge for up to two days.
Butternut Squash
Stuffed with French Lentils and Walnuts
by Brittany Wood Nickerson
Squash is a fabulous storage crop that offers filling, sweet, comforting fall and winter fare. When it is the season, nothing makes me happier than the smell of hearty foods roasting in the oven and the bounty that greets me at the table. This stuffed squash works well alongside an invigorating dish like Chicories with Warm Vinaigrette, Spinach and Grapefruit Salad with Toasted Pumpkin Seeds (try using the squash seeds!), Apple and Parsley Salad, or Deep-Sea Purple Kraut.
YIELD: 6-8 SERVINGS
FOR THE FILLING
1 cup dried French lentils 1 cup walnuts 2 Tbsp olive oil 2 cups chopped onion (2 med onions or 3 small) ¼ cup fresh sage or 2 tsp dried 2 Tbsp fresh thyme or 1 tsp dried 1 Tbsp fresh rosemary or 2 tsp dried 1 cup crumbled goat cheese Paprika and fresh sage leaves, for garnish (optional)
FOR THE SQUASH
2 butternut squashes, 2½–3 lbs each Olive oil Salt and freshly ground black pepper
Begin the filling: Soak the lentils in enough water to cover by 6 inches for 6 to 10 hours. Soak the walnuts in enough water to cover by 1 inch for 6 to 10 hours. Then drain both. Coarsely chop the walnuts.
Preheat the oven to 375° F (190° C). Prepare the squash: Cut the squashes in half lengthwise and remove the seeds (consider saving them to roast). Rub the inside of the squash with oil and season with salt and pepper. Set the squashes facedown on a baking sheet. Roast for 40 to 55 minutes, depending on the size and shape of the squash, until the thickest part is just fork-tender. (If you cook it too long, the squash meat will start to separate from the skins, which will make it a little harder to serve.) Meanwhile, continue the filling: Combine the lentils in a saucepan with enough water to cover by 1 inch. Bring to a boil, skim any foam off the top, then reduce the heat and simmer for 2 to 3 minutes. Turn off the heat, let sit for 15 minutes, and then drain; this “steeping” will help the lentils absorb water and continue to cook without getting mushy or falling apart. Warm the 2 tablespoons oil in a large skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the sage, thyme, rosemary and chopped walnuts, and cook until the fresh sage leaves turn bright green and aromatic or until the dried herbs are aromatic and tender, 1 to 3 minutes. Remove from the heat. Drain any liquid from the roasting pan and turn the squash halves faceup. Scoop a bit of the squash from the neck to create more room for the stuffing. Dice that bit of cooked squash coarsely—it will be very soft, but cutting it will help make mixing it into the stuffing easier. Combine the lentils with the onion mixture and season generously with salt and pepper. Stir in the diced cooked squash and cheese until just combined. Spoon the stuffing into the squash. Bake, uncovered, for 15 minutes, or until the stuffing is hot through. (If you like, the squash can be stuffed ahead of time and baked just before serving.) Garnish with paprika and fresh sage leaves, if desired. Serve hot. I like to let people eat it right out of the skin, although sometimes the skin is tender enough to eat, too.
Excerpted from Recipes From The Herbalist’s Kitchen © by Brittany Wood Nickerson. Used with permission from Storey Publishing.
from the gluten-free kitchen…
Holiday Butter Board
by Tiffany Hinton
With the season of celebrations upon us, this easy recipe can be made both gluten-free and vegan, or customized for the occasion. After a savory dinner or holiday lunch, the Holiday Butter Board is a heart-healthy snack with a bit of sweetness, which pairs perfectly with a warm cup of dark, organic coffee.
YIELD: ABOUT 8 SERVINGS
1 pkg cream cheese or vegan cream cheese 1 Tbsp honey ½ cup pomegranate seeds, fresh ½ cup raspberries, fresh ½ cup blackberries, fresh ¼ cup almond slivers 2 Tbsp cacao nibs or mini chocolate chips 1 box gluten-free graham crackers and/or biscotti
Spread the cream cheese artfully onto the board, sprinkle with fresh fruit, drizzle with honey and sprinkle with almonds and cacao nibs.
Carefully leave one corner of the board empty for the crackers and biscotti. Add any festive decorations to the board.
Serve as an appetizer or after-dinner snack, gently using the cracker or biscotti to scoop the filling off the board.
Recipe courtesy of Tiffany Hinton, founder of Cultivating Guts. Connect online at @iamtiffanyhinton and listen to her podcast, Cultivating Guts, on Spotify or iTunes.
The Best Gift of All
TEACHING CHILDREN THE SPIRIT OF GIVING
by Madiha Saeed
Teaching children the value of generosity and kindness is not just good for the world, it is good for our kids, too. Studies have shown that acts of altruism can boost the immune system, lower blood pressure, increase self-esteem, reduce depression and lower stress levels. Selfless contributions also can foster a sense of belonging, whether they are donating material things, sharing their time or freely conveying love and kindness. A magnanimous child is repaid with benefits that nourish the body and soul.
EMPATHY AND MIRROR NEURONS
To transform children into givers, they need to learn how to share and comprehend other people’s feelings. Known as cognitive empathy, it involves understanding another person’s emotions on an intellectual level, taking into consideration their situation and anticipating how they might react.
Since the 1990s, scientists have been researching mirror neurons which respond to actions that we observe in the same way as when we actually perform those actions ourselves. These neurons play a considerable role in the development of speech, language, learning, emotional intelligence, empathy and understanding, so children need to see and receive acts of giving and love to become givers themselves.
GIVING HEALS
With mental health conditions in children on the rise, charitable behavior can improve their mental well-being and help them secrete “feel-good” chemicals in the brain like oxytocin, dopamine and serotonin. “I think helping our kids experience the happiness that comes from giving to others is probably one of the most valuable ways we can nurture generosity in them,” says Lara Aknin, an assistant professor of psychology at Simon Fraser University, in Canada. “It sets off this positive cycle. Giving makes people happy and happiness promotes giving.”
Functional MRIs of people that donate to charities have shown that the act of giving stimulates reward centers of the brain where endorphins are released. These hormones lower cortisol, improve blood circulation, lower blood pressure and heart rate, improve
digestion, clear out toxins, help the immune system fight infections and renew energy to repair cells and fight cancer. Other benefits include lower inflammation overall, improved sleep, decreased feelings of restlessness and reductions in chronic pain.
GIVING AND SOCIAL SUPPORT
In a 2020 study reported in JAMA Network, researchers found that young adults ages 19 to 20 that perceived higher levels of social support—the feeling that there is someone they can depend on for help should they need it—were less likely to report depressive and anxiety symptoms or suicidal ideation one year later. The study also found that even in cases where people previously experienced mental health problems, social support was beneficial for mental health later on.
Love and secure attachments, such as those experienced through acts of giving, strengthen the body; help regulate emotions, attention and behavior; mitigate the effects of stress; and promote lifelong, healthy development. Volunteering makes an immeasurable difference in the lives of others and creates a sense of purpose in the person doing it. Science has shown that engaging in volunteer work can decrease depression, reduce stress, increase longevity and help the person stay mentally and physically active. Volunteers get to meet others, develop new relationships and strengthen existing relationships with those that have similar goals and interests. There are many opportunities for children and parents to volunteer through school, religious and nonprofit organizations.
RANDOM ACTS OF KINDNESS AND GENEROSITY
Random acts of kindness and generosity include smiling, holding the door open for someone and reaching out to loved ones. Include a child in these activities and encourage them to do the same. “When you see your children being generous, point it out and praise them,” recommends The Center for Parenting Education. “Help them put into words the positive feelings they may have as they help others.”
The most important ingredient to develop a child with a healthy brain and body is love. Children need positive experiences for pathways in their brain and body to work. Developing empathy for themselves and others increases emotional strength and self-regulation. Improve the life of a child—physically, emotionally and spiritually—by teaching them the simple of act of giving.
Madiha Saeed, M.D., ABIHM, is the bestselling author of The Holistic RX, an international speaker, founder of HolisticMomMD.com and director of education for KnoWEwell.com.
