With autumn in full swing, and the weather changing, so should our diet!
So what should one be eating at this time of year? As the temperatures drop, we need to nourish and warm the body from the inside, to balance the yin and the yang. If we’re eating ‘cold’ foods, also known as yin foods, such as fruits, raw vegetables, salads and cold drinks, we’re overpowering the yin, leaving us feeling cold from the inside out and more prone to falling ill. Therefore, the colder months are all about eating the grounding and nourishing yang foods that are going to balance our hormones, strengthen our immune system, boost our energy and feel well rounded.
Most importantly, in Traditional Chinese Medicine, it’s about eating seasonally and locally. That is the rule of thumb. The following foods are the ones that are in season now and that should be a part of our diet:
Root vegetables: carrots, squash, pumpkin and sweet potato
Whole grains: brown rice, quinoa, oats and millet
Legumes: beans, chickpeas, lentils, soybeans.
Green vegetables: broccoli, spinach, kale, celery, rocket and artichokes
Fruit: apples, pomegranates, citrus fruits and pears
Fish: sea bass, cod, sole and haddock
Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.
Give these tried and true recipes a go and let me know how you tailor them to your own desires!
*SEASONAL BUDDHA BOWL WITH SPICY PEANUT SAUCE
I love buddha bowls because of the versatility it offers. You can add or subtract anything you like according to the season your currently in. For this particular recipe I roasted all my root vegetables. However if it was spring or summer I would likely keep them raw and cold, as well as switch everything up with more spring or summer vegetables.
Ingredients:
14 ounces tofu ( use firm or extra firm)
1 large yam or sweet potato, cut into ¾ inch cubes
drizzle of olive oil
3/4 cup uncooked black rice ( or other rice or grain- both optional)
Peanut Sauce Ingredients:
3 thin slices ginger- cut across the grain, about the size of a quarter.
1 fat clove garlic
1/4 cup peanut butter (or sub almond butter!)
¼ cup fresh orange juice (roughly ½ an orange, I used blood orange)
2 tablespoons Braggs Liquid Amino Acids (Note: Tamari will turn this unpleasantly dark)
3 tablespoons maple syrup, honey, agave or sugar substitute
3 tablespoons toasted sesame oil
½ –1 teaspoon cayenne pepper
3/4 teaspoon salt
Bowl Veggie Options:
1–2 cups shredded cabbage
1–2 cups carrots
1–2 cups beets
1 cup sliced snap peas / green beans sautéed or raw
½ cup thinly sliced radishes
fresh sunflower sprouts / pea sprouts / or shredded roasted brussels
Instructions:
Preheat oven to 425 F
Blot dry, then cut the tofu into 2 inch squares or 2-3 inch long strips ( that are ¾ inch thick). Place on a parchment-lined sheet pan. Sprinkle lightly with salt.
Cut the yam and any other veggies your roasting into ¾ inch cubes and place on the other side of the sheet pan ( or another pan). Drizzle lightly with olive oil and sprinkle with salt. Toss and spread out.
Make the peanut sauce, placing every thing in a blender, and blend until smooth. Reserve ½ of the peanut sauce for the bowls. Use the remaing to coat the tofu. Pour over tofu and brush tops and sides. Leave a generous amount on the top of each piece. Place in the hot oven for 25-30 minutes.
Cook the rice.
Prep all your veggies. And remember, these are just options for you, feel free to use what you like, adding or subtracting from the list.
When the tofu is caramelized and the sweet potatoes are fork tender, assemble your bowls.
Drizzle with the remaining peanut sauce. Or place the peanut sauce in a little dish on each bowl.
*CREAMY CARROT SWEET POTATO SOUP
I love soups and could have them daily when the weather chills! This is an incredibly yummy and satisfying soup, full of flavor and very nutritious.
INGREDIENTS:
Soup
1 tablespoon coconut oil
2 cups chopped yellow (sweet) onion
2 cloves garlic, minced
1 tablespoon minced fresh ginger
2 tablespoons red curry paste
4 cups low-sodium vegetable broth, plus more if needed
¼ cup raw almond butter or peanut butter
3 cups diced peeled carrots
3 cups diced peeled sweet potatoes
½ teaspoon fine-grain sea salt, plus more to taste
Freshly ground black pepper
Up to ¼ teaspoon cayenne pepper (optional, if you like spice)
Toppings:
Minced fresh cilantro
Fresh lime juice
Roasted pumpkin seeds (optional)
Vegan sour cream (optional)
Roasted pumpkin seeds
½ cup raw pumpkin seeds
1 tablespoon plus 1 teaspoon low-sodium tamari or coconut aminos
INSTRUCTIONS:
To make the soup: In a large pot, melt the coconut oil over medium heat. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent.
Stir in the curry paste. In a small bowl, whisk together some of the broth with the almond butter until smooth. Add the mixture to the pot, along with the carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined.
Bring the soup to a low boil over medium-high heat and then reduce the heat to medium-low. Cover and simmer for 15 to 20 minutes, until the potatoes and carrots are fork-tender.
Roast your seeds in the oven or pan on stovetop until they are lightly burnt or crispy and have a beautiful nutty scent
Ladle the soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam escaping from the lid, blend on low and slowly increase the speed until the soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.)
Taste, and season with salt and black pepper. If you’d like more spice, add a pinch or full ¼ teaspoon cayenne pepper, and blend again. Transfer the soup back to the pot and reheat if necessary. If desired, you can thin the soup out with a bit more broth if it’s too thick for your preference.
Ladle the soup into bowls and top with minced cilantro, a squeeze of lime juice, and optional roasted seeds. This soup will keep in the fridge for up to a week, and freezes well for 1 to 2 months.
*CELERY SOUP
Another of my favorite soup recipes! I often make this one a couple of times a month, mainly because it doesn’t last long in my house! Alternatively this soup is wonderful as a cold soup in the summer.
Not only is this soup creamy and delicious as well as extremely versatile. Its also nutritious and can be made vegan or vegetarian.
Celery fights inflammation, lowers cholesterol, lowers blood pressure and is super high in antioxidants, just to name a few.
Ingredients:
2 tablespoons olive oil, or coconut oil
1 onion, diced
4 fat garlic cloves, rough chopped
6 cups celery, sliced thin (about 1 ¼–1 ½pounds) 1 extra large head, save some leaves for garnish if you like
2 cups potatoes, sliced into ½ inch thick rounds ( about ¾ lb – 1 extra large russet peeled, or use a few yukons, unpeeled.
4 cups veggie broth
1 cup water
1 bay leaf ( optional)
1 teaspoon salt
½ teaspoon pepper
¼ – 1/2 teaspoon cayenne
Add:
¼ cup fresh dill (small stems ok)
½ cup fresh parsley (small stems ok)
Stir in: ½ cup (or more) of vegan sour cream, plain yogurt, or cashew cream.
Instructions:
Heat the oil in a big pot over medium high heat, and add the onion, stirring occasionally, letting the onions get golden, about 5 minutes.
While the onions are cooking, rough chop the garlic, celery and potatoes. When the onions are golden add the garlic and stir 1-2 minutes, until fragrant. Add the celery, potatoes, broth, water, bay leaf, salt, pepper, and cayenne. The liquid should just cover the veggies. Cover, bring to a rolling boil, turn heat down and simmer gently until potatoes are tender, about 10 minutes.
Turn heat off, add the herbs and just wilt them (don’t cook herbs or you lose the vibrant color!)
Using an immersion blender blend until very silky smooth – OR if using a regular blender, let cool before blending in smaller batches. ( If blending warm soup, fill blender no more than halfway full, cover tightly with a lid and kitchen towel, holding it down firmly, when you start the motor (on the lowest setting, working up gradually) to prevent a blender “explosion”).
Blend well, a full minute, until herbs are fully blended, creating a vibrant colored soup. For extra “green” color, add a handful of raw spinach if you like, or more fresh parsley. Place it back in the same pot over low heat. Stir in your choice of sour cream, or any of the other options.
***Gently heat, careful to not over simmer, or you may lose the lovely vibrant color.
SO delicious!
BUTTERNUT SQUASH - BRUSSEL SPROUT - APPLE - BREAD STUFFING
Okay guys, this recipe has not been altered at all from the original I found online. Its so perfect I cant imagine needing to change anything. Its also vegan, full of goodness, hearty, and perfect for the holidays!
Ingredients:
1 pound butternut squash, cubed
1 pound brussels sprouts, halved
1 medium gala apple, cut into a 1/2 inch dice
2 shallots, thinly sliced
3 tablespoons olive oil, divided into 2 tbsp and 1 tbsp
1 cup onion, diced
1 cup celery, diced
10 slices bread of choice: crusty sourdough, dry cornbread, whole grain, or, if you are gluten free, millet bread from Food For Life will work nicely. Prior to preparing the recipe, leave bread out for a day to become slightly dry, then cut into cubes.
1 1/2 cups vegetable broth (plus extra as needed)
2 teaspoons fresh rosemary, chopped
1 teaspoon fresh thyme
1 teaspoon chopped fresh sage
1/3 cup dried cranberries
1/3 cup pecans or walnuts
Sea salt and pepper to taste
Directions:
Heat oven to 400 degrees. Toss the squash, brussels sprouts, apples, and shallots in 2 tbsp oil and season well with salt and pepper. Roast till vegetables are very tender (I actually like my sprouts a bit singed) and remove from oven. Reduce oven heat to 350.
Heat other tbsp oil in a large pot. Sautee the onion and celery till translucent (about 5-8 min). Add the bread cubes and allow them to get golden brown with the veggies in the oil. Add a dash of salt and pepper.
Add the roasted vegetables, vegetable broth, cranberries, pecans, and seasonings. Stir the mix till the broth has almost entirely absorbed in the toasted bread. Transfer to a baking sheet and bake at 350 for about 20 minutes. Serve hot. And delicious.
This is delicious for days on end. I have heated this up next day in a skillet to make it hash brown like, I’ve put a fried egg on top, I’ve also eaten it cold. Amazing every time!
Original recipe here.