Winter 2012
nourish a better you. a better us.
nourish yourself • Recipes for warming winter soups
nourish your family • Seasonal Eating - Winter Grocery List
nourish your community • Contribute to nourish magazine
D ear R e a d e r , I created nourish so that you may become aware of the opportunities you have to heal yourself. Nourishment comes from within. Diets may work temporarily, but until you see yourself for what you’re worth, the food on your plate is secondary. We want to see you live better because a better you makes a better us. The world needs you. You are here for a reason and I know that together we can cultivate a better tomorrow for us by nourishing a better you today. When you nourish yourself first, your family is happier and our community thrives. I look forward to meeting you wherever our paths may cross.
Love always, Dina
Dina Wilson
nourish magazine is an online publication on a mission to provide you with thought-provoking information and resources that can help you explore available options for personal, family, and community wellness.
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The publisher of nourish magazine, Generation Greener, LLC, encourages you to make informed decisions about your health and well-being based on balanced research you have done in conjunction with advice from certified and experienced healthcare providers.
Founder and Editor-in-Chief
nourishmagazine@gmail.com
2012 - Nourish Magazine
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The information provided in nourish is not intended as medical advice and should not replace your professional relationship and one-to-one conversations with qualified medical professionals. The articles and advertisements provided here are based upon the opinions of their respective authors and are not necessarily endorsed by this publication. nourish magazine winter 2012
Winter Foods Shopping List •tomatoes •carrots •tangerines •winter squash •persimmons •oranges •bananas
•grapes •lemons •limes •avocados •beets •almonds •walnuts
For more information on seasonal eating and for a more expansive grocery list, please visit Dr. John Douillard’s website at: www.lifespa.com nourish magazine winter 2012
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Local and Seasonal Eating - Winter Warming Foods by: Andrea Beaman www.andreabeaman.com The latest food trend to hit the market,
According to John Matsen, ND, “All plants
“locavorism,” advises us to eat food that grows in our
contain potassium. Generally, the more sun they are
immediate environment. This is not a new concept.
exposed to, the more potassium and sugar they
Indigenous people
contain…. The high potassium and
around the world have
sugar levels alert your kidneys that
had an intimate
you’re out in the hot sun (because
relationship with the
these foods grow in sunny climates),
earth, eating what she
and that your skin must be making
provided naturally and
lots of vitamin D. Therefore, your
seasonally. This
kidneys don’t activate vitamin D,
connected people to the
and you don’t absorb much calcium.
planetary cycles and kept
This results in low calcium levels,
us healthy and balanced. Today, every type of
forcing the body to take calcium from other sources such as bones,
food is available at any
teeth and membranes, thus
time of the year regardless
weakening those structures.” 1
of the season or
Another perspective from Traditional
environment where it is
Chinese Medicine reveals that salads,
grown. This new way of
vegetables and fruits are cooling to
eating destroys the
the body. During the hot summer
environment by burning
months this cooling effect can be quite
large amounts of fossil fuel
beneficial for most people, but during
shipping foods from far away places and, weakens the
the cold winter season, it can weaken the digestive
digestive and immune system. For those of you eating
system, contribute to candida yeast overgrowth, a
excessive amounts of fruits and salads during the cold
damp/spleen condition, gas, bloating, cold hands and
winter months thinking it’s a health-promoting habit,
feet, and other more serious ailments.
read on.
For example, on a cold snowy day what do you think would work better in your system – a cooling
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nourish magazine winter 2012
watermelon salad, or a hearty beef stew? My bet is on
One Pot Winter White Bean Stew
the stew, but don’t take my word for it, experiment with
1½ cups cannelini or white beans, soaked
your own body and see how it feels. Take note of your
overnight
body’s physical and emotional reactions. You may be
6-7 cups chicken stock
surprised at what you discover.
2 bay leaves
Most people have no idea what type of food is
1½ tsp. sea salt
growing and/or available in their environment. The
1 onion, peeled and diced
easiest way to discover this information is to check out
2 carrots, diced
a local farmer’s market. The traditional farmer cannot grow something that is not compatible with his
½ celery root (celeriac), peeled and diced
environment. There are no banana trees in New York
3 cloves, roasted garlic (or fresh garlic)
State. I’m just sayin’…
½ tsp. dried rosemary 1 tsp. dried thyme
Some traditional ideal foods eaten during the cold months include hearty vegetables like winter
Black pepper
squash, roots (carrots, parsnips, celeriac), sturdy greens
½ cup whole grain pasta
like kale and cabbage, and warming bean stews. This is
2-3 kale leaves, ripped into bite-sized
also the best time of year to increase animal fat and
pieces
protein, and bone stocks. It is time to
Bring beans and stock to a boil,
reconnect with the
skim off foam and discard. Add
earth, and with our
bay leaves, cover, and lower
body, in a more
flame to simmer. Cover and
intimate way to
cook one hour. Add sea salt,
understand what can
onion, carrots, celery root,
sustain and support us.
garlic, rosemary, thyme and
Nourishing this
freshly ground black pepper.
relationship can benefit
Continue cooking 25-30
our health and the health of the entire planet, too. Here’s a warming winter bean stew prepared
minutes. Add pasta and kale and cook additional 7-10 minutes. Garnish with fresh parsley.
with chicken stock to help you get through the cold
____________________________________________________
weather with your health intact. Enjoy!
1 Better
nourish magazine winter 2012
Nutrition Magazine, September 2004 pg. 30 5
For many a season, I would saunter by secretly eyeing the winter squashes while they winked back at me, begging me to take them home. I’d make a slow drive-by, glancing over my shoulder at the randomly placed stickers on each squash, trying to read their names, all the while trying not to let them know I was interested. Butternut, Acorn, Banana, Hubbard, and Spaghetti I chanted to myself. At least if I knew their names, perhaps they wouldn’t be so scary. I’m pretty sure I heard them softly giggling to themselves, knowing full well they had me under their spell.
Butternut Squash by: Kristi Hyllen
And then one day while making my smooth drive by, I actually reached out and picked up a butternut squash. I was astonished with my courage and I think I heard the Butternut gasp! Though I had no idea what I was doing or what in the world I was going to do with my treasure, I was somehow compelled to drop it in my cart. My heart was all aflutter as I made my way to the checkout.
Once home, I examined my squash from all angles, pulled out my largest knife and proceeded to try my best at slicing that odd shaped squash in half. After making quite a mess and nearly cutting off Being a Kitchen Witch, I have a my fingers, I somehow managed to get that deep love for perusing the butternut opened. I even managed to roast my produce department. I could mangled squash until tender, serving the soft flesh spend hours lovingly admiring to my family mashed with lots of butter. and fondly caressing the bunches of leafy greens, the I was quite proud of myself for having conquered shiny perfect apples, the the butternut and then quite bemused with myself. brightly hued red, orange and Why all the drama? Why was one little winter yellow bell peppers and yes, squash so intimidating? Now years later, I can look even the hard winter squashes back at my lingering tryst with the winter squashes with their variety of shapes, and see a woman who was just learning to cook, colors and sizes. But there who was feeling her way around the kitchen and was a time quite a few years the produce department. Each new vegetable was ago when that pile of unruly a new frontier and a new challenge that not only squashes intimidated me. expanded my culinary repertoire but also expanded
www.kitchenwitchcoaching.com
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nourish magazine winter 2012
my confidence and the gift that I would someday share with the world. From that day on I allowed the other squashes to make a debut in my kitchen, pulling out my largest knife and hacking away until I finally learned a much easier way to slice the flesh without needing a first-aid kit nearby. And I learned to make many other recipes besides the ‘ole standby of “mashed with lots of butter.” So let me tell you a little bit about the sassy and quite delicious butternut squash, how you can save your fingers and a yummy recipe that doesn’t need lots of butter. Butternut squash can actually be a replacement for pumpkin. Both have a gorgeous slightly sweet orange flesh when cooked and taste very much the same when used interchangeably in recipes. •
When choosing a butternut, look for a rich pale yellow color with firm to hard skin free of soft spots and cracks and that is heavy for its size.
nourish magazine winter 2012
•
A large squash is just as good as a small squash, so size only matters when thinking about the ease of cutting.
•
Butternuts store very well at room temperature for about a month. Just don’t place your butternut in the refrigerator as the cold will quickly cause decay.
Cutting & Preparation: Okay pay attention because this is where your fingers will be saved. The easiest way to cut and prepare a butternut is to partially bake the whole unpeeled squash in the oven until the skin is soft enough to pierce with a knife. Set your oven to 350*F, rinse the squash under cold running water, wipe dry and bake for about 15-20 minutes. Remove the squash, cut in half, and remove the seeds. Then continue to use the squash in whatever method is needed for your recipe.
Here is one the Butternut Squash Recipe I love to make most these days:
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Jalapeno Orange Butternut Soup Ingredients: •
2 tbsp butter
•
1 medium yellow onion, chopped
•
1 jalapeno, minced
•
1 tbsp thyme
•
½ tsp cinnamon
•
½ tsp cayenne
•
2 cloves garlic, minced
•
3 lbs butternut squash, (use the cutting & preparation method outlined earlier) once seeded and cut in half, peel the squash and cut into chunks
•
1 quart chicken broth
•
¼ tsp salt and pepper to taste
•
¼ cup orange juice
•
1 tsp maple syrup
•
Cilantro leaves (optional)
Directions: 1. In a large saucepan over medium-
high heat melt the butter, add onion, jalapeno, thyme, cinnamon, 8
and cayenne and sauté for about 8 minutes. 2. Add garlic sauté for another 2
minutes. 3. Add squash and chicken broth.
Bring to a boil and simmer until squash is soft, about 15-20 minutes.
4.When
soft remove from heat. Season with salt and pepper. Ladle soup into food processor or blender and process until smooth. Pour soup into a bowl and continue processing until all soup is smooth and creamy. Once soup is processed stir in orange juice and maple syrup. 5. Garnish with cilantro leaves.
nourish magazine winter 2012
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