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branch2winter immune boosting pear cider with ginger cinnamon rosemary

 

As I sit here in my kitchen, looking out at the snow-capped mountains and sipping my new cocktail creation, I can’t help but feel grateful for the inspiration this week.  I had plans Monday to meet up with a fellow holistic nutritionist and dear friend, however there was so much more on my mind as I frantically ran to meet her. I let loose all the stressors of the week, and as always, Kori listened intently only to reply “You have to slow down! Practice a grounding exercise in the mornings if this is how you feel and everything will begin to fall into place through-out your day.  Tap into your inner goddess and pamper her!”(Kori’s famous words).  As we continued to chat over lunch, Kori’s energy swept over me like a calming blanket and I let go of all the worries of the week as we sipped a warming pear and ginger cider together.  My inspiration for a blog post this week had been lacking….until this lunch date with Kori and cider!

pear ginger rosemary cider immune boosting winter holiday drink

Its funny how life seems to unfold right as you need it to; all you have to do is slow down and let life happen on its own.  By tapping into some calming, winter “me” time and becoming grounded, the creative juices began flowing, with a conversation just as warming as the cider we drank.  

As two passionate Holistic Nutritionists, we instantly began thinking how to turn this invigorating drink, not only into something that tastes wonderful, but something that is nourishing as well.  Winter is one of the toughest times of year for me.  Not because I get sick, but because I have trouble connecting to the season.  However, the longer I live in Canada and surround myself with people like Kori, I seem to get a bit better at embracing the shorter days, darker mornings, the snow that lasts for months, and knowing what foods to eat to balance my body.  After our inspiring lunch, I was compelled to not only share this nourishing cocktail with you all, but write about thriving in winter; not surviving, but thriving! As a bonus, I have my very talented friend Katrina Demers of Like a Yogi sharing a revitalizing winter Surya Namaskara sequence with us (see video at the bottom of the post!!).

like a yogi.com

This nourishing, immunity-boosting pear cider is perfect for the holidays and the cold winter months.  The fresh pear juice is rich in vitamin C, E and zinc, all antioxidants to help support the immune system and help rid the body of free radicals.  The beauty of the addition of cinnamon is that it helps regulate blood sugar and the pure pear juice is quite high in natural sugar, so its the perfect pairing (no pun intended!). Oh, how I love the honey! The benefits are endless! Honey contains antioxidant and antibacterial properties and is said to aid digestion and boost immunity.  Honey also contains propolis: a natural resin that has been shown to slow down the reproduction of some viruses.  The cayenne helps stimulate circulation for a cold day, increasing blood and oxygen transport, thus aiding in the removal of toxins.  Cayenne also stimulates the production of endorphins and raises metabolism: exactly what we need in the winter months.   I consider ginger a superfood and it’s one of the most widely used medicinal herbs on the planet.  Ginger helps nausea, can destroy certain bacteria, aids circulation, and promotes healing of inflammation. I got a bit crazy and added a touch of liquid chlorophyll to this concoction as well! Not only does it give the cider a vibrant green flash of colour (see the pic of me holding the cup at the top!), but it doesn’t alter the taste yet adds a punch of nutritional benefits!  Chlorophyll is the life force of plants and by drinking chlorophyll or eating green vegetables, we are directly obtaining that energy while getting all the benefits it provides: intestinal nourishment, soothing effect on mucous membranes, and a detoxifying effect on the blood and liver to name just a few.

DSC_8470-2*

“Thriving in Winter” 

In the winter months, especially in these northern parts, it’s sometimes hard to feel a springiness in our step.  But wouldn’t it be nice if we could achieve that balanced, whole-body well-being that leaves us feeling light, energetic, and even appreciative of the falling snow and the calmness it brings?  I believe we can.

winter trees calgary canada

EMBRACE WINTER, STRIVING FOR BALANCE INSIDE AND OUT

Ahhh…the hardest part for this Alabama girl.  Striving for an internal state of balance in the mind and body during these dark days can be difficult but is all part of becoming grounded and attuned to the season…so I have learned over the years!  When we can embrace the calming energy of winter and bring our energy inwards and downwards as winter dictates (hibernation!), we can then begin to harmonize our inner bodies with the challenging external environment of winter.   When our digestion is working properly and our immune system is strong, it is then that we can walk through one of the toughest seasons with grace and liveliness.  Reaching this balanced state of well-being inside and out is the key to thriving in winter. 

  • take time to rest for mental introspection
  • listen to your body in that it may need to go inwards towards a conscious state of “hibernation” with a warming drink by the fire (pear cider anyone?!)
  • nourish our bodies with warming foods to support the body’s need for heat and protection 
  • seek seasonal, grounding foods such as root vegetables and winter squashes
  • Ancient systems like Ayurveda say winter is the season of “Yin”: the feminine.  We can incorporate yin foods to mimic the yin state of winter such as dark and salty foods: fermented soy sauce, dark fermented black beans, bone broths with seaweed, or dark coloured medicinal mushrooms such as chaga.  

By consuming these foods and taking in these activities we can then begin to embrace winter and become balanced with the season.  

FOCUS ON GUT HEALTH TO SUPPORT IMMUNITY AND REDUCE INFLAMMATION

The gut is directly connected to our immunity: 80% of our immunity is in our gut and there are more neurotransmitters in our gut than our brain! Lack of beneficial bacteria in the gut causes inflammation and improper breakdown of foods, preventing extraction of nutrients from food.  Without healthy bacteria to protect and support us, our bodies are at risk of developing any number of infectious illnesses.  To promote gut health, we can do things such as

  • eat fermented foods like kimchi, kefir, kombucha, miso, and sauerkraut  
  • drink bone broths
  • decrease consumption of sugar and processed foods
  • eliminate any foods you have allergies or sensitivities too
  • slow down when you eat and chew properly

I could take an entire blog post to rave about the importance of gut health and the benefits of fermented foods, but I’ll leave that for another time…

VITAMIN D

If you live in a place where the sun goes down early and rises late, as I do, an added supplement of Vitamin D3 will be quite helpful to combat seasonal depression.  Our body makes vitamin D via the sun in contact with our skin, however, in the winter, when the sun isn’t as plentiful as the summer, our body needs a bit of a boost.  Talk to your ND or MD if your unsure of what type is best for you.

LYMPH DRAINAGE

Support the lymph system to help rid the body of toxins thus supporting the immune system by doing the following:

  • Epsom salt baths
  • Dry brushing
  • Massage
  • Exercise/walks

HEALTHY SLEEP WITH THE RHYTHM OF WINTER

Poor quality sleep hinders our body to repair itself at night.  This is actually one of the most common causes of a weakened immune system!

  • Try to go to sleep at the same time every night and rise with the sun, if possible.
  • Turn off all electronics and TV at least one hour before bed. 
  • Begin your own bedtime ritual of winding down such as a bath with lavender essential oils and Epsom salts, an oil massage (great in dry climates to rehydrate the skin!), and reading . 
  • More suggestions here 

DESTRESS: HEALTHY MIND, HEALTHY BODY

Stress directly weakens our immune system and has inflammatory effects on the body.  Thoughts of anger, resentment, hatred and bitterness can also weaken immunity.

  • Start a gratitude journal to note blessings and remind yourself of all the happiness and beauty present in your life.  Or perhaps have a morning ritual in the car where you mindfully say what you are grateful for in your life
  • Yoga (see below!)
  • Meditation
  • Not taking on too much and learning to say no
  • Journaling
  • Staying away from caffeine, alcohol, and sugar as these things make it more difficult for our body to handle stress
  • Finding activities and exercises you enjoy to boost serotonin

FIGHT COLDS NATURALLY AT THE FIRST SIGN

If you do happen to become ill, fight an infection naturally and without antibiotics.  Antiobiotics only treat bacterial infections, not viral infections.  So by taking antibiotics for a cold or flu (both viral), instead of fighting the cold, you are only destroying your gut flora, which we learned above is needed for immunity!

  • rest
  • lots of pure, filtered water with lemon…fluids!
  • oil of oregano
  • andrographis – I like the brand “Ki” which contains ginger and zinc as well (I take these before I get on planes!)
  • zinc (said to be more important than vit C for immunity!)
  • vitamin C
  • an immune support tincture like “Anti-Viral” by Echinamide is a great way to jump start your immune system.  It includes the top immune boosters such as echinacea, lomatium, astragalus, reishi and liqorice.  Not suitable during pregnancy; check with your ND to ensure there are no contraindications as there are potent herbs in this! “Anti-Cold” with echinacea and goldenseal is another lovely combination.  
  • hot baths with epsom salts to help flush out toxins; the steam will also help congestion

PROMOTE VITALITY AND CONNECT TO THE SEASON THROUGH YOGA

~ BY KATRINA DEMERS FROM LIKEAYOGI.COM
These dark winter days tend to make us want to curl up early in the evening and hibernate until morning. With the weight of these gloomy, frosty days, who wouldn’t love to feel brighter, clear-headed, calm and focused. Yoga is a fantastic way to promote vitality (exuberant physical strength and mental vigor) during cold winter months. Doing yoga increases your blood flow, promotes balance and endurance and wakes your body’s muscles. As you move from pose to pose to the rhythm of your breath, your mind finds clarity.
 
Vitality in yoga asana (postures) can be found by implementing ‘Tapas’, one of the most powerful concepts in the Yoga Sutra, into your practice. The word “tapas” comes from the Sanskrit verb “tap” which means “to burn.” The traditional interpretation of tapas is “fiery discipline” or “a friction produced by going against the grain.” Whenever you do something that you wouldn’t normally do, that’s tapas. In winter months, when that cozy couch and those comfy pajamas look all to inviting, making your way to your mat is indeed going against the grain. Once on your mat, finding that Tapas to do your best in each pose, helps to stoke that internal fire. 
 
Surya Namaskara or Sun Salutation is a dynamic asana sequence shared by many styles of yoga. The sequence is particularly important to a sense of vitality as it warms the body through stretching and twists of the core muscles. According to Yogic doctrine, these moves stimulate prana, or the life force, which energizes the body. Beyond being a common warm-up in yoga classes, Surya Namaskara is an excellent invigorating morning exercise that can be done effectively in as little as 15 minutes. Here is a quick Winter Vitality Surya Namaskara Sequence you can do at home to help to lessen those winter ‘blahs’:
 

TOP 5 IMMUNE BOOSTING NUTRIENTS

Other than the ingredients in my immune-boosting cider, the following is a list of the top immune-boosting foods:

  • fresh garlic and onions
  • lemon
  • fibre to support digestion and gut health.  Whole grains such as oats and barley also contain beta glycans which have antimicrobial and antioxidant properties, also said to boost immunity and wound healing
  • foods high in antioxidants (vitamins A, C, E, selenium and zinc)
  • medicinal mushrooms such as reishi (again, an entire other post I promise I will get to!).  These can be contraindicative with certain conditions or medications, so check with a knowledgable herbalist or your ND before taking. 
  • dark, leafy, green vegetables and other chlorophyll-containing foods or a liquid chlorophyll supplement (in my drink as an option, but worth mentioning again!)

 TOP STRESSORS THAT WEAKEN YOUR IMMUNITY AND SHOULD BE AVOIDED 

  • food sensitivities and food allergies (see your ND to obtain iGg testing if your interested in finding out!)
  • poor sleep
  • alcohol
  • sugar and artificial sweeteners
  • stress
  • processed foods
  • chlorine and fluoride
  • smoking
  • chemicals and toxins in everyday home and personal products; opt for chemical-free, all-natural products as much as possible

 

I hope this post inspires and guides you into moving through winter with a bit more vitality.  What are your favorite nourishing winter activities and foods?!

immune boosting winter pear ginger rosemary cider holiday cocktail

winter immune boosting pear ginger rosemary cider holiday cocktail 

 

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Immune-Boosting Pear Cider: ginger, cinnamon, rosemary
Serves 2
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
GROCERY LIST
  1. 3 cups fresh pear juice or store-bought organic, pure pear juice
  2. 2 Tablespoons of pure honey
  3. 2 teaspoons fresh ginger juice*
  4. 2 cinnamon sticks, approximately 5 inches long each
  5. 2 stalks of rosemary, approximately 4 inches long each
  6. 1/4 teaspoon of true cinnamon
  7. 2 large pinches of cayenne (or to taste)
  8. 1 Tablespoon of chlorophyll (or more depending on your taste)
Instructions
  1. Combine all ingredients, except for the chlorophyll, in a small saucepan. Bring to a boil, then reduce to a simmer for 5 minutes. Stir in the chlorophyll and enjoy immediately or store in an air-tight container with the cinnamon sticks and rosemary for up to 3 days. Garnish with extra rosemary, a cinnamon stick, a thin slice of pear, or a piece of candied ginger for a holiday treat!
  2. I prefer to let the cinnamon and rosemary sit for a while before drinking, but it still tastes wonderful without doing so.
Notes
  1. You can add more or less ginger juice depending on your taste. I like mine quite "gingery" for the health benefits and for the spiciness, so I prefer the above amount. I used a juicer to juice the ginger, however, if you don't have a juicer and can't purchase fresh ginger juice from your local health food store or juice bar, try grating some fresh ginger and add this to your cider along with the juice that it produces.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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Leave a Comment

  • Brooke - What a lovely post! (That platter is gorgeous, btw!)

    Funny because I think winter is my favorite season of all. I am especially inspired by it in my kitchen and even suffer from the springtime blues when the seasons change again. Lucky for me, I live in Portland, so I’m (happily) stuck with winter until about April. Can’t wait to try this recipe!ReplyCancel

    • Love & Garnish - Spring-time blues?! Never heard of it! You would love Canada then 🙂 Our winter lasts until April as well! Your winter outlook is inspiring…thanks Brooke!ReplyCancel

  • Naomi - By far your best post ever!!! Everyone can relate to this post and everyone can take something away from it. People down here don’t know how to respond when I say that I can’t wait to get back to winter for x-mas. There is something calming and peaceful about the winter weather. At least when you’ve been a northern girl for most of your life, it is ingrained in you. I’m struggling to find my balance right now in this warm weather. Funny heh?ReplyCancel

    • Love & Garnish - Wow thanks Naomi!! Hmmm…yes, balance in the warm weather for Christmas must be hard! You can make your own little winter wonderland in your living room perhaps! Enjoy the warm weather…can’t wait to see you after Christmas!ReplyCancel

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ginger cardamom sweet potatoes with caramelized onions and pomegranate molasses glazed pecans

Ok…I know I’m a bit late on this post! I just returned home from my vacation to Australia but I couldn’t pass by Thanksgiving without doing a blog post! I know it’s a bit late and American Thanksgiving is Thursday, but it wouldn’t feel right if my all-time favorite holiday passed without sharing a recipe and some thoughts. 

We had our Thanksgiving dinner last night and invited over a few close friends to keep it casual.  I had prepared well over the weekend so instead of my usual mad, frantic rush the day-of, it was actually a calm and enjoyable day! Festive decorations crept out from storage, fir-scented candles were lit that brightened the house from all corners, and the sun shone on the snowy white trees outside.  As friends began to trickle in, our dog Harvey was there to greet them with a big grin and kisses.  Soon our house was filled with guests sipping homemade, curried butternut squash soup from mugs and wine bottles being cracked.  

creamy swiss chard and celeriac gratin vegan

My friend kept referring to this Thanksgiving as “Friendsgiving” and before we dove into the bounty on our plates, we each went around the room and said one thing we were thankful for.  Thanksgiving really is a time to reflect and be grateful for all the blessings life and the universe has given us.  Thanksgiving isn’t just about the smell of a roasting turkey wafting through the house or about the “perfect” table scape.  It’s about a long dinner table that seats all your loved ones, having so many friends and family together that you need extra tables and chairs to accommodate the extra love.  It’s about gratitude for mother nature’s bounty and gratitude for the important people in our lives.  I see food at Thanksgiving as an avenue for everyone to come together and give thanks. The day wouldn’t be complete without the large spread of food but it also wouldn’t be the same without as many family and friends around as possible.  

creamy swiss chard and celery root gratin vegan

I tend to go a bit crazy around Thanksgiving…by crazy I mean cooking for days, trying new dishes, and deciding the night before that 8 sides just isn’t enough and adding one more to the menu.  This year, since I’m pregnant and trying to slow down a bit, my goal was to have an easy, casual but just as special Thanksgiving.  I didn’t plan on sharing all of these recipes, but after last night and the unanimous response I got from everyone, I had to add the “Farro, Squash, and Kale Stuffing” to this post.  You know the vegan dishes are winners when all the “meat-and-potatoes” guys gobble it up!

LEFTOVERS:

Not sure what to do with all those leftovers?! Turn those sweet potatoes into muffins, a smoothie, or even add some to quinoa to make a sweet potato/quinoa cake that you can top with sautéed greens and a poached egg! The glazed pecan recipe makes a bit more pomegranate molasses than you’ll need, so use the leftover molasses for this amazing Muhammara dip from “Honey and Vanilla”.  Sooooo good!  With the leftover swiss chard gratin, you can make a variation of spanikopita with a bit of pastry.  And the Farro, Squash, and Kale Stuffing can be turned into soup with some added beans or even just top a salad with it!  

ginger cardamom sweet potatoes with caramelized onion and pomegranate molasses glazed pecans

SOME TIPS FOR SURVIVING THANKSGIVING COOKING:

  • Plan ahead.  Write out the things you want to cook and determine what things can be done ahead of time.  Even if its just making one of the components of a dish, roasting the veggies, making the whole grain (like the faro in the stuffing recipe) or cutting the veggies for a dish, every little bit helps.  
  • Decorate the day before or have others help set the table right before dinner.  No need to worry about this while your veggies are sautéing! 
  • Enlist other guests to help.  Don’t feel like you failed because other people are bringing dishes! The holidays are a time for people to come together and having everyone bring food makes the table even more diverse and full of love. 
  • Try not to choose too many dishes that need heating in the oven, especially if you have a turkey to cook as well! My husband cooked our turkey in a smoker, so the oven was all mine, but I was still careful to only have 3 dishes that needed oven-lovin.  The remainder could be heated on the stove in water baths or in its own pot.  
  • Keep the wine and eggnog flowing! 

I hope everyone has a beautiful and joyous Thanksgiving! As you sit down to your dinner this year, ask yourself what your most thankful for and perhaps let everyone else at the table know just how important they are.  

 

SIGNOFF-A

 

 

 

Ginger Cardamom Sweet Potatoes with Carmelized Onions & Pomegranate Glazed Pecans
Serves 10
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GROCERY LIST
  1. 5 large sweet potatoes
  2. 2 cups pomegranate juice
  3. 1 Tablespoon maple syrup
  4. 2 cups pecans or walnuts
  5. 2 Tablespoons ghee or butter (coconut oil for a vegan option, but butter and ghee work better for flavour)
  6. 1 large red onion, sliced
  7. 2 1/2 teaspoons cardamom
  8. 2 teaspoons fresh grated ginger
  9. 1/2 teaspoon fresh nutmeg
  10. 1 1/2 cups light coconut milk
  11. salt and pepper
Instructions
  1. Preheat oven to 400.
  2. Pierce the potatoes on all sides with a fork and place on a parchment-paper-lined baking sheet. Place in the oven and bake at 400 for 1 1/2 - 2 hours depending on the size. They will be soft to the touch when fully cooked.
  3. While the potatoes bake, prepare the pomegranate molasses. Bring the pomegranate juice to a boil then lower to a simmer. Simmer the pomegranate juice over medium-low heat for 50 minutes to create a pomegranate molasses. The juice should reduce down to approximately 1/3 cup of pomegranate molasses. Mix 2 Tablespoons of the pomegranate molasses with the maple syrup and toss with the pecans or walnuts. Spread on a parchment-paper-lined baking sheet and bake for 8 minutes at 400 F (you can add to the oven with the sweet potatoes), being careful they don't burn. Remove and set aside.
  4. While the pomegranate juice reduces down, prepare the onions. Heat the ghee or butter over low heat in an iron skillet. Add the sliced red onions and cook over low heat for 30-40 minutes, stirring occasionally, ensuring they don't stick to the pan. Add more ghee or butter if needed, but the onions will release juices and you shouldn't need additional ghee/butter. Just be sure to keep an eye on the onions and keep stirring.
  5. When the potatoes are done, cut them open and scrape out the insides. Transfer the insides to a bowl and add the cardamom, ginger, nutmeg, and one cup of coconut milk. Mash with a potato masher, or blend with an immersion blender or in a blender. Depending on the size of the potatoes, you may need more coconut milk, so start with one cup and add more accordingly. Season with salt and pepper.
  6. Transfer the potatoes to a baking dish and top with the caramelized onions and pomegranate pecans.
Notes
  1. You can bake the potatoes and scrape out the insides the night before to save time.
  2. The pomegranate glazed nuts can also be made ahead of time.
  3. This dish can be eaten right away or made ahead of time, leaving the nuts off while reheating in the oven and adding them to the top right before serving.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Creamy Swiss Chard and Celeriac Gratin
Serves 10
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GROCERY LIST
Vegan Cheese Sauce
  1. 1 can white beans like navy or cannellini (I used navy), drained
  2. 1/2 cup water
  3. 2 Tablespoons fresh lemon juice
  4. 1 Tablespoon nutritional yeast
  5. 1/2 teaspoon fresh nutmeg
  6. 1/2 teaspoon turmeric
  7. 1/2 teaspoon salt
  8. 1/8 teaspoon onion powder
  9. 1 clove of garlic, chopped
  10. a few cracks of pepper
  11. 3 Tablespoons extra virgin olive oil
Filling
  1. 3 Tablespoons of coconut oil
  2. 1 large red onion
  3. 6 cloves of garlic
  4. 3 heads of swiss chard, washed and roughly chopped*
  5. 4 1/2 teaspoons fresh thyme
  6. 1 extra small celery root, outer layer cut off, inside sliced thin (you will not need the whole celery root)
  7. 1 cup of whole grain breadcrumbs or 3 slices of your favorite bread (stale)
  8. 3 teaspoons coconut oil, ghee, or butter (melted)
Instructions
  1. To make the sauce, combine all sauce ingredients in a food processor, except for the extra virgin olive oil. Blend until fully combined. With the food processor running, add the extra virgin olive oil. Set the sauce aside.
  2. In an iron skillet over medium-low heat, sauté the onion with the coconut oil for 3 minutes or until soft. Add the garlic and sauté for another minute. Add the swiss chard and thyme and sauté for 2 minutes or until the swiss chard is wilted, stirring constantly. Add 2 large pinches of salt. Remove from the heat and stir in the cheese sauce. Transfer half the swiss chard mixture to a baking dish. Layer the slices of celery root over the mixture, overlapping the slices. Spoon the remaining swiss chard mixture over the top. Set aside.
  3. If you can't find whole grain or gluten free breadcrumbs and want to make your own, take 3 pieces of stale, bread and pulse in a food processor until crumbs have formed. Now you have breadcrumbs! Add 3 teaspoons of melted coconut oil, butter, or ghee to the bread crumbs and pulse to combine. If using coconut oil, add a large pinch of salt as well.
  4. Sprinkle the breadcrumbs over the swiss chard mixture. Bake for 30 minutes at 350F. After 30 minutes, turn the heat up to "Broil" and broil for 1 minute, watching carefully that it doesn't burn. Remove from the oven and enjoy!
Notes
  1. I had to cook the swiss chard in batches because my skillet wasn't big enough, so I cooked half of the onions with half the coconut oil, half the garlic, half the swiss chard and half the thyme. Then repeated.
  2. You can pre-make the dish, leaving off the breadcrumbs until you bake the gratin.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Farro, Squash, & Kale Stuffing
Serves 10
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Ingredients
  1. 1 small acorn squash, cut into bite-size cubes (approximately 7 cups)
  2. 4 Tablespoons coconut oil, divided
  3. salt and pepper
  4. 1 1/2 cups farro
  5. 3 stalks of celery, diced
  6. 1 leek, green end removed, and sliced
  7. 8 large cremini or brown mushrooms, cubed
  8. 2 cloves of garlic, minced
  9. 1/3 cup of dry white wine
  10. 1/3 cup of vegetable stock
  11. 1 1/2 apples, chopped or cubed
  12. 1/2 a bunch of kale, chopped
  13. 1/4 cup fresh italian parsley, chopped
  14. 8 sage leaves, chopped
  15. 1 teaspoon dried thyme
  16. 1/2 teaspoon salt
  17. 1 cup of cranberries
Instructions
  1. Preheat oven to 400F.
  2. While the oven is preheating, prepare the farro. Rinse the farro under running water and add to a pot with 3 cups of water. Bring to a boil, cover, and turn down the heat to low. Simmer the farro for 40 minutes. Drain the extra water and set aside.
  3. While the farro is cooking, prepare the squash. Spread the cubed squash over a large baking dish and toss with salt, pepper, and 3 Tablespoons of the coconut oil. If you don't want to melt the coconut oil first, place it in the baking dish with the squash, then once it has been in the oven for a few seconds and has melted, toss together with the squash. Bake at 400F for 25-30 minutes, depending on the size of your cubes. Once cooked through, set aside.
  4. While the squash and farro are cooking prepare the vegetables. In a large cast-iron skillet, heat the coconut oil over medium-low heat. Add the celery and cook for a couple minutes until softened. Add the leek and mushrooms and continue cooking until these have softened, another couple of minutes. Add the garlic and sauté for another minute, until the garlic becomes fragrant. Add the white wine and stock and let this cook down for about 5-7 minutes. Add the apples and sauté for another minute, stirring frequently. Add the kale, parsley, sage, thyme, salt, and cranberries and stir to combine. Let it sit on the heat for another minute or two, stirring occasionally then remove from the heat.
  5. Combine the squash, farro, and vegetables in a large baking dish. This can be eaten right away or reheated in the oven prior to serving.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/

 

 

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curried pumpkin crepes with cauliflower, chickpeas, apple, cilantro, harissa yogurt, pumpkin seeds

Growing up, I was never big into Halloween.  I mean, it was fun: getting dressed up in whatever costume my grandmother had made us, running around the neighborhood begging for candy, then realizing when I got home I didn’t really want any of the candy, so giving it all to my brother (after I picked out a few of the good pieces of course!).  He would happily oblige, eating himself into a sugar-coma while I looked on with a sly smile on my face.  To this day, I have never had a cavity.  

Besides, Halloween was really just a stepping stone to get to my two favorite holidays: Thanksgiving and Christmas. 

To me, the best part about Halloween is the abundance of pumpkins: the sweet smell of baked pumpkin filling the house, spices arising from the oven as pumpkin seeds are dried and roasted, and the endless possibilities that come with each.  For me, these smells signal the transition of early Fall and Halloween to American Thanksgiving, white-capped trees and other signs of an approaching winter. 

roasted tamari pumpkin seeds

Unfortunately, we had no time to carve a pumpkin this year.  Lucky for me, my husband is just as obsessed with pumpkin seeds as I am.  The day after Halloween, I came home to a divine smelling kitchen, as he had already cut, cleaned and prepped the pumpkin as well as roasted all the pumpkin seeds! Thanks babe! So now, I have TONS (I mean, like 4 large containers of pumpkin!) to get through before we leave for vacation.  No worries! Out come pumpkin chai muffins, pumpkin and black bean stew, a pumpkin truffle pasta (which I must share on this blog one day!) and these interesting pumpkin curry crepes.  They were an experimental little food project, but I think they turned out quite well!  I must still be on a yogurt and spices kick after my Seattle trip because I couldn’t help but add a dollop of harissa-spiced yogurt to the top of these babies!  If you can’t find harissa paste, plain yogurt will suffice.

DSC_8011-5**

PUMPKIN

The orange tint of pumpkins give away its main phytonutrient: carotene, “beta-carotene”.  Carotene converts to vitamin A in the body, which is one of the main antioxidants to combat free radicals in the body.  It also helps prevents heart disease, cancer, and many of the degenerating signs of aging.  I speak more about the benefits of vitamin A here.  Pumpkin, and most squash for that matter, are a great source of fiber to keep you feeling full longer.  Fiber also maintains proper elimination to help keep the colon clear and ensure the body is ridding itself of toxins.  When choosing pumpkins, you should actually look for a smooth but dull skin.  A shiny skin indicates immaturity.  The more mature the pumpkin, the sweeter the flesh! 

Pumpkin seeds might be my favorite! They are a great source of protein and contain a high amount of Omega 3 essential fatty acids (EFA’s) which are so very important for our cellular makeup.  I have talked about the importance of Omega 3’s so many times on my blog so look here for more information! A bonus for pumpkin seeds: they contain the amino acid tryptophan, which converts to other substances in the brain.  These substances, such as GABA, relaxes the body, calms the nerves, improves sleep and aids neuron communication.  

curried pumpkin crepes with cauliflower, chickpeas, apple, cilantro, harissa yogurt, pumpkin seeds

 

So I am saying goodbye to winter for a bit and traveling across the world to Australia for the next 2 weeks (family wedding)! I might be a bit distant on Love and Garnish, however, you can follow my adventures on Instagram! 

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Curried Pumpkin Crepes: chickpeas, apple, cilantro, & harissa yogurt
Serves 4
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GROCERY LIST
Crepes
  1. 2 cups raw pumpkin chunks or ½ cup pureed pumpkin
  2. 2 Tablespoons coconut oil (if using raw pumpkin)
  3. 2 organic, free range eggs
  4. ¾ cup almond milk*
  5. 1 ½ Tablespoons maple syrup
  6. 1 ½ Tablespoons curry powder
  7. ½ teaspoon powdered ginger
  8. ¾ teaspoon salt
  9. ¼ teaspoon cumin
  10. ¼ teaspoon turmeric
  11. ½ cup brown rice flour or fine brown rice flour.
Filling
  1. 2 Tablespoons coconut oil
  2. 1 garlic clove, chopped
  3. 1 small tomato, diced
  4. ½ a small head of cauliflower
  5. 7 oz chickpeas (1/2 a small can)
  6. ½ a granny smith apple, chopped
  7. 2 large pinches of salt
  8. ¼ teaspoon cumin
  9. 4 Tablespoons of coconut cream**
  10. ½ Tablespoon tahini
Toppings
  1. Large handful of fresh cilantro to garnish
  2. ½ cup yogurt (optional)
  3. 1 Tablespoon harrissa paste (optional)
  4. Pumpkin seeds to garnish*** (optional)
Instructions
  1. If using raw pumpkin, preheat oven to 350. Toss the chunks with 2 Tablespoons of the coconut oil, and sprinkle with salt and pepper. Roast at 350 for 35-40 minutes, depending on the size of the chunks. While the pumpkin is roasting, prepare the crepe filling.
  2. In a large iron skillet, heat the coconut oil and garlic over medium-low heat for 1 minute until garlic is fragrant. Add tomato, cauliflower, chickpeas and apple and sauté for 5 minutes. Add the salt and cumin and sauté for another minute. Stir in the coconut cream and tahini. Remove from heat and set aside.
  3. When your pumpkin is finished roasting, transfer to a food processor and blend until pureed thoroughly. Transfer to a medium sized bowl and add eggs, milk, maple syrup, curry powder, ginger, salt, cumin, and turmeric. Whisk together to combine well. Gently stir in the flour and set aside.
  4. Heat a small nonstick skillet over medium heat. Slowly, pour a bit of the crepe mixture into the skillet. Slowly and carefully, swirl the pan to create a thin coating of the crepe mixture in the pan. Cook over medium-low heat for 3-4 minutes until it starts to bubble and you can run a spatula around the edge without it breaking (you should be able to run the spatula around the edge easily, picking up the edge). Loosen the crepe from the pan, flip onto its other side, and cook for an additional minute. Transfer to a plate and repeat with the remaining batter.
  5. If using the yogurt and harissa, mix the harissa into the yogurt and set aside.
  6. Fill each crepe with a bit of the chickpea, cauliflower and apple filling. Top with yogurt, fresh cilantro, and pumpkin seeds.
Notes
  1. *If using 2 cups raw pumpkin, you will need ¾ cup of milk. If you are using canned pumpkin puree, you will only need ½ cup of milk. I find the flavor is much better with fresh pumpkin.
  2. **Cans of coconut cream (not milk) should be available at your local grocery store. However, if you can’t find coconut cream, place a can of regular coconut milk in the fridge overnight. In the morning, open the can without shaking and remove the cream from the top.
  3. ***If roasting the seeds from the inside of a fresh pumpkin: Scoop seeds out of the middle of the pumpkin. Wash thoroughly to clean off any fiber or pulp then allow to dry completely (a salad spinner works great for this!). On a parchment paper lined baking sheet, bake at 250 F for one hour and 20 minutes. As you remove them from the oven, drizzle with a bit of tamari when they are still on the hot baking sheet. I used about 1 Tablespoon of tamari for ½ cup pumpkin seeds.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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honey roasted parsnips carrots fennel with leek yogurt sumac nigella seeds

Even with the cold rain outside, there were warm memories from old friends to greet me as I arrived at the Seven Spoon’s creator, Tara O’Brady’s, creative writing workshop on Saturday.  Aran, our host and the creator of the blog Cannelle et Vanille, was warm and humble in her own way, welcoming guests with coffee, tea, and homemade, morning pastries.  I was excited, but nervous in a way, as writing is not my forte, yet the focus of the weekend.  My nervousness quickly dissipated as Tara’s bubbly personality made you feel as though you had been friends with her since middle school.  Despite the dreariness beyond the windows, the room was electric with excitement

DSC_7587DSC_7627The moody, Fall, Seattle light was the perfect backdrop for our muse: a silky cauliflower soup with a feathery-light oregano oil, earthy dukkah, and a sprinkling of a warm chilli powder from the Basque Country.  As the light came in from the pebbled wet windows, it laid beautifully over the room, beckoning me to take photos.  There is nothing more stunning than natural light: the shadows, the depth, the emotion it can evoke.

cauliflower soup dukkah seattle food photography workshop

I knew yogurt was “in” but I didn’t realize how dynamic it could be until this trip to Seattle.   At the workshop, Aran and Tara served under a myriad of roasted vegetables, perfect for a cloudy, Fall day.  The flavors were as fresh and vibrant as the colors: bright pink, sweet beets, deep orange and yellow, caramelized carrots and pillowy slices of acorn squash, all over a velvety yogurt punched with the spicy chilli powder again.  It was the perfect combination for a grey Seattle day (so cliché but so true!).

DSC_7687

That night my food adventure continued as I ventured to a quaint, well known restaurant in Seattle: Sitka + Spruce.  After I ooohed and aaahed over the daily menu, finding it difficult to make a decision, I asked the waiter “If I’m looking for the most interesting and different dish, what would you recommend?!”.  He says “Without a doubt, the charred shishito peppers with yogurt”.  Again, there was the infamous yogurt and vegetables! This trend is taking over!   Happily, I obliged to fill my grumbling belly with more yogurt and roasted vegetables, eager to see how this one differed from the first.  Oh. My.  I had no words.  Charring the peppers had taken the intensity down to a sweet, caramelized, peppery flavor instead of the spicy punch you would have assumed.  They were served with a thick, homemade yogurt, reminiscent of a labneh, that had been mixed with blistered leeks and god knows what other heavenly ingredients.  Add to that ribbons of gently roasted, sweetened carrots, celery leaves and a dash of spice and you have a very different, but addictive dish!

For a city that’s known for its seafood, it was funny that the vegetables are what stole my heart (go figure). I knew when I got home, roasted vegetables and yogurt would be my main dish of the week.  I rushed to Calgary’s elaborate spice store to dive into sumac, nigella seeds, Chinese 5-spice powder, curry leaves, and anything else I could get my hands on to add a little zing to my dish. The resulting creation was a combination of the leek yogurt from Sitka + Spruce and various roasted vegetables with a touch of my new friends, sumac and nigella seeds.

 honey roasted parsnips carrots with leek yogurt sumac fennel watercress

leek yogurt with sumac and nigella seeds

To say the weekend was inspirational is an understatement.   Tara left me with so many sincere and thought-provoking seeds of advice to mull over.  Her words and inspiration have changed the way I look at food writing, blogging, and even being a woman entrepreneur in this industry.  So very thrilled for Tara’s cookbook coming out Spring of 2015! 

seven spoons seattle workshop tara o

P.S.

Check out my “Steller Story” HERE with more photos from the Seattle workshop weekend! I’m having so much fun with this app! 

 

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Honey Roasted Parsnips + Carrots: leek yogurt, fennel, sumac
Yields 4
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
GROCERY LIST
  1. 1 Tablespoon coconut oil + a dab more for the fennel
  2. 1 1/2 teaspoons honey
  3. 6 carrots, cut in half length-ways
  4. 4 parsnips, cut in half length-ways
  5. 4 radishes, cut in half
  6. 1 small fennel bulb, fronds removed, bulb sliced thin
  7. 1 1/2 Tablespoons coconut oil
  8. 1 cup, sliced thin leek (dark green end removed)
  9. 1 pinch of salt
  10. 1/2 cup plain, thick, yogurt
  11. 1/4 teaspoon sumac
  12. large handful of watercress
  13. nigella seeds, optional garnish
  14. micro greens, optional garnish
Instructions
  1. Preheat oven to 375 F.
  2. Set a large baking pan, or baking sheet with a lip, over low heat on the stove. Add 1 Tablespoon of coconut oil and honey to the pan and heat until the oil and honey are liquified. Once liquified, add the carrots, parsnips and radishes. Toss to combine then arrange in a single layer. Roast at 375 for 25-30 minutes, depending on the size of your carrots and parsnips (my carrots were small so it only took 25 minutes). Toss the fennel with a little bit more melted coconut oil and with 6 minutes left to go, add the sliced fennel and continue roasting. (You only need to roast the fennel for 5-6 minutes, so add at the end).
  3. While your vegetables are roasting, prepare the yogurt: In a cast iron skillet, heat 1 1/2 Tablespoons coconut oil over medium-low heat. Reduce the heat to low and add the leeks; sauté for 8 minutes, stirring frequently, until they have softened, being careful not to burn them. Remove from the heat and add a pinch of salt. In a small bowl, combine the leeks and yogurt. Season with additional salt and pepper if needed.
  4. Once your vegetables have finished roasting, divide the yogurt onto 4 plates and arrange the roasted vegetables on top. Toss some watercress over the top and garnish with a sprinkling of sumac, nigella seeds, and micro greens.
Notes
  1. *This is a lovely combination for any roasted vegetable, so switch it up with whatever is fresh at your market: beets, squash, celery root, rutabaga, etc.
  2. *You should be able to find sumac and nigella seeds at any specialty spice store or some ethnic food stores.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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collard greens cornbread

Cornbread, collard greens, fried okra, sweet potato casserole…if these things don’t evoke a sense of southern comfort, then you may need to watch Paula Deen on the cooking network or take a trip down to Alabama.  As we speak, I’m actually on my way back from Alabama, my home roots! I made a pitstop in Houston to visit a dear friend and attend an Outstanding in the Field event; something I have been itching to do for years.  Their philosophy is brilliant yet simple: bring the chefs and people to the farm to enjoy the bounty of mother nature. “Farm to Table” dining at its finest.   We dined on farm-fresh squash, prepared three ways, over a decadent salad with popped wild rice; a corn “pazole” with local Gulf shrimp, blackened redfish, and radish; beans and apple butter from the garden in front of us and we finished with a mesquite sweet potato “chess” pie with pecan crust.   It was heavenly, yet straight from the earth we sat on.  {Pardon the photos; they were taken with my iPhone!}

outstanding in the field farm dinner austin texas

As I sit here on this plane, looking out the window into the amber sky, I can’t help but be grateful to have experienced my youth in the southern United States.  I don’t think I realized until I went back how interesting and truly unique the South is.  Everything moves a bit slower, everyone says “please” and “thank you” and “no sir”/”no ma’am”.  Upon meeting someone they will probably call you darlin’ or honey; a term of endearment, no less.  However, if you hear the words “Bless Your Heart”, don’t take it as a compliment! Everyone is approachable and everyone is your friend the moment you introduce yourself.  Don’t be surprised if you see children running through the grass in bare feet while mommas sweep the front porch with sweet iced tea and daddies play cards with each other while drinking jim beam.  And the food….the food is in a whole other category.

 cornbread muffins

There is something so comforting about southern food and it was only when I moved to Canada that I realized what it was: the immense amount of love that goes into their food.  I think this is where I learned to “cook with love”.  If someone is sick, you bring them food; if someone just had a baby, you bring them food; if someone just lost a loved one, you bring them food.  Thanksgiving is just as big of a holiday as Christmas and everyone in the neighbourhood is always welcome for dinner – no questions asked.  Food translates into love and community in the south, which I especially feel connected to. 

After this trip to Texas and Alabama, I knew I wanted to do a post on the food from this part of the world.  However, it doesn’t really fit into the category of “healthy” most of the time.  Enter Anise! Collard greens are a staple in southern cuisine, as is cornbread.  The century-old recipe for southern collard greens is “cook them down for 12 hours with a ham hock and many other spices until they are tender” – almost like a soup.  Since I want to retain as many nutrients as possible in my greens, I sauté mine quickly until bright green, then off the heat they come.  This recipe calls for an easy miso-lemon sauce with a sprinkle of hemp seeds and coconut….sounds strange but I promise you’ll love it! This is my ultimate greens recipe; I just can’t get enough! 

collard greens miso lemon hemp seeds coconut

Greens are considered a superfood because they are extremely nutrient dense: chock full of vitamins such as beta-carotene, minerals such as iron, antioxidants, and easily digestible fiber and protein.  They are high in chlorophyll, which enriches red blood cells and aids in communication with the brain.   Dark leafy greens are also an excellent source of folate, which contributes to serotonin production…hello mood-booster! The darker the color, the more nutritious, so go dark!  Collard greens, specifically, protect against estrogen-related cancers and retard the growth of carcinogens related to cigarette smoke.     

collard greens

The cornbread was a 3-day project (hence why my blog post is so late this week!). I tested Alicia Silverstone’s vegan cornbread option and a more traditional, yet healthy, recipe I came up with and I must say the latter turned out better.  However, the vegan option was still delicious!  I got tired of eating plain cornbread muffins, so I turned these little cakes into a decadent cornbread bread pudding, inspired by Yotam Ottolenghi’s new cookbook “Plenty More”.  Yotam uses sourdough bread with other ingredients completely different from mine here, however the technique is similar to his.  Why mess with a method perfected by a culinary-world genius?! I did try this recipe with vegan cornbread, almond milk, and omitted the cheese instead of the traditional cornbread and milk, but check my notes under the recipe to see my comments.  Cheese is a must in this recipe so you can’t really go all vegan.

cornbread bread pudding chanterelle mushrooms smoked gouda cheese thyme

Next time your cooking, I hope you sprinkle a little love into your dish, because nothing tastes better than food made from love!

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Miso Collard Greens: lemon, coconut, hemp seeds
Serves 4
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
GROCERY LIST
  1. 1 bunch of collard greens or your favorite greens (swiss chard, kale, etc)
  2. 1 garlic clove, minced
  3. 1 Tablespoon of coconut oil
  4. large pinch of sea salt
  5. hemp seeds for garnish (I like a lot, but use as much as you like!)
  6. coconut flakes for garnish
Sauce
  1. 1 1/2 Tablespoons fresh lemon juice
  2. 1 1/2 Tablespoons white miso paste
  3. 1 1/2 Tablespoons flaxseed oil
Instructions
  1. Wash and trim your collard greens, removing the stalk. Arrange the collard greens in a pile, then roll the pile up. Cut the "roll" into thin strips and then cut once through the middle. Set aside.
  2. Prepare the sauce: whisk together the lemon juice, miso paste, and flaxseed oil. Set aside.
  3. In a cast iron skillet over medium-low heat, warm the coconut oil and garlic. Once the garlic becomes fragrant (be careful not to burn), add the greens and a large pinch of sea salt. Sauté for 3-4 minutes over medium heat, stirring frequently until the greens are soft and bright green. Remove from heat and season with more sea salt and pepper if needed.
  4. Drizzle with the sauce and toss to combine. Sprinkle hemp seeds and coconut flakes over the top and serve immediately.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Cornbread Muffins
Yields 12
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GROCERY LIST
  1. 1 cup milk
  2. 1 cup maple syrup
  3. 3 eggs
  4. 8 Tablespoons melted ghee
  5. 1 1/2 cup cornmeal
  6. 1 cup whole wheat pastry flour
  7. 1 teaspoon salt
  8. 1 teaspoon baking soda
Instructions
  1. Preheat oven to 400 F. Insert muffin wrappers into a muffin tin and set aside.
  2. In a medium bowl, combine all the wet ingredients: milk, maple syrup, egg, and melted ghee. Set aside.
  3. In a 2nd medium bowl, combine all the dry ingredients: cornmeal, whole wheat pastry flour, salt, and baking powder.
  4. Gently add the dry ingredients to the wet ingredients and stir to combine; do not over stir.
  5. Pour the mixture into the muffin tins and bake at 400 for 25-30 minutes or until a toothpick is inserted and removed dry.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
Cornbread Bread Pudding: chanterelles, smoked gouda, thyme
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GROCERY LIST
  1. 4 cups of milk (I used whole milk)
  2. 2 cups of chopped onion (approximately 1 large onion)
  3. 3 bay leaves
  4. 1/4 teaspoon nutmeg
  5. 15 stalks of fresh thyme
  6. 1 stalk of fresh rosemary
  7. 2 Tablespoons ghee
  8. 8 oz roughly chopped chanterelle mushrooms (approximately 2 cups)
  9. 2 Tablespoons fresh thyme
  10. sea salt and pepper
  11. 4 eggs
  12. 1 cup smoked gouda, grated
  13. 1/4 cup chopped fresh parsley
  14. 12 cornbread muffins from previous recipe, broken into large chunks
Instructions
  1. Preheat oven to 400 F.
  2. In a large saucepan, bring milk, onion, bay leaves, nutmeg, thyme, and rosemary to a low simmer. Once it begins to simmer, remove from the heat and let stand until room temperature.
  3. While the milk mixture is cooling, prepare the mushrooms: heat the ghee in a cast iron skillet over medium heat and add the mushrooms and thyme. Saute for approximately 5 minutes until soft. Sprinkle with sea salt; remove from the pan and transfer onto a paper towel. Set aside.
  4. Once the milk mixture has cooled, strain off and discard the onions, bay leaves, thyme, and rosemary. Put the eggs into a bowl and whisk as your pour the milk mixture into them. Season with sea salt and pepper and set aside.
  5. In a 8 x 12 inch baking dish, arrange half the cornbread muffin chunks on the bottom of the dish. Layer the mushrooms, smoked gouda cheese, and parsley on top. Push down into the cornbread. Arrange the other half of the cornbread muffins on top and press down firmly. Slowly, pour the milk and egg mixture over the cornbread and let sit for 15 minutes until the cornbread has soaked up the milk mixture.
  6. Cover with parchment paper and bake at 400F for 25 minutes. Remove parchment paper and bake for another 10-15 minutes until a toothpick is inserted and removed dry.
  7. Sprinkle with fresh parsley and serve immediately.
Notes
  1. *I tried this with the vegan cornbread recipe I provided a link to and substituted almond milk for whole milk and it actually tasted very close! You couldn't even taste the difference in the cornbread once it was baked into a pudding. However, you do need eggs for it to set properly and the smoked cheese adds a wonderful flavour, so either way, this will not be a vegan dish! I did not try this with vegan cheese or chia seeds, because that just seemed wrong!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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