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| Power Style Wellness Connections |
Fit It In:Fall Cravings
By Marlee Mitchell
With temperatures starting to drop, our bodies begin to re-adjust in more ways than just
needing a sweater. We start to crave different smells, textures, and foods. We want warm
teas and coffee drinks. We intrinsically start to think again about comfort foods such as
soups, muffins, creamy savory casseroles, and the brightly colored creations made from
the varieties of squash that we start to see harvested by summer’s end.
We want salty, sour, and sweet. It is known that moderate amounts of pungent and warm
foods have a healing affect at this time.
Ginger root is a good tonic for the entire system, especially for the lungs and sinuses
during this time. It can help the body to resist the onset of colds and sinus infections. It is
a common ingredient to flavor many fall recipes with.
Eat more high-fiber foods: apples and pears, squash, grains, vegetables, soaked nuts,
and seeds.
By soaking your nuts and seeds you optimize the nutrient content in them. The primary
effect of soaking seeds and nuts is that the seeds and nuts become significantly easier
to assimilate.
To soak:
1. Fill glass or ceramic container half full with nuts or seeds.
2. Fill the container with water. The seeds/nuts will absorb the water and expand.
3. Soak seeds for 6-8 hours, nuts for 12. Soak either overnight is usually a good amount
of time and makes it easier than watching the clock.
4. After the soaking time has expired, empty the soak water and rinse the nuts or seeds
with fresh water several times. They are ready for consumption, and can be stored in the
refrigerator for two days.
Eat as is and add to granola, oatmeal, cereals, yogurt, toss with salads, etc…
Squash Sundried Tomato Soup
Serves 61 butternut squash
2 medium onions, peeled and diced
3 tablespoons butter
1 cup sundried tomatoes, packed in oil
1 quart chicken stock
1/4 teaspoon red chili flakes
2 tablespoons finely chopped basil
sea salt and pepper to taste
light sour cream or whole plain yogurt to taste
Cut squash into half lengthwise and place, cut sides down, in a glass baking pan with 1/2
inch of water. Bake at 350 degrees until tender, about 45 minutes to an hour. Saute
onions gently in butter until tender. Add tomatoes, stock and chili flakes. Bring to a boil,
and skim. Scoop cooked squash out of the skin and add basil and season to taste.
Simmer gently about 5 minutes, ladle into heated bowls and serve with sour cream or
yogurt.
Nut Butter
Makes 2 cups
2 cups crispy nuts such as peanuts, almonds or cashews. (You can use roasted
pumpkin seeds or pistachios as well!)
3/4 cup coconut oil*
2 tablespoons raw honey
1 teaspoon sea saltPlace nuts and sea salt in food processor and grind to a fine
powder. Add honey and coconut oil and process until “butter” becomes smooth. It will be
somewhat liquid but will harden when chilled. Store in an airtight container in the
refrigerator. Serve at room temperature.
*Coconut oil is a tropical oil once thought of as unhealthy but is now widely accepted as a
healthy, stable oil that can be stored at room temperature for many months without
becoming rancid. It is excellent to use for baking, frying and cooking. Tropical oils
protect populations in those countries from fungus and bacteria that are so prevalent in
their food supply. You can find coconut oil in Whole Food Market or Wild Oats Market.
Marlee Mitchell (marleemitchell@iamtodayswoman.com) started finding ways to fit more
nutritious food into her life after her battle with cancer.
By Marlee Mitchell
With temperatures starting to drop, our bodies begin to re-adjust in more ways than just
needing a sweater. We start to crave different smells, textures, and foods. We want warm
teas and coffee drinks. We intrinsically start to think again about comfort foods such as
soups, muffins, creamy savory casseroles, and the brightly colored creations made from
the varieties of squash that we start to see harvested by summer’s end.
We want salty, sour, and sweet. It is known that moderate amounts of pungent and warm
foods have a healing affect at this time.
Ginger root is a good tonic for the entire system, especially for the lungs and sinuses
during this time. It can help the body to resist the onset of colds and sinus infections. It is
a common ingredient to flavor many fall recipes with.
Eat more high-fiber foods: apples and pears, squash, grains, vegetables, soaked nuts,
and seeds.
By soaking your nuts and seeds you optimize the nutrient content in them. The primary
effect of soaking seeds and nuts is that the seeds and nuts become significantly easier
to assimilate.
To soak:
1. Fill glass or ceramic container half full with nuts or seeds.
2. Fill the container with water. The seeds/nuts will absorb the water and expand.
3. Soak seeds for 6-8 hours, nuts for 12. Soak either overnight is usually a good amount
of time and makes it easier than watching the clock.
4. After the soaking time has expired, empty the soak water and rinse the nuts or seeds
with fresh water several times. They are ready for consumption, and can be stored in the
refrigerator for two days.
Eat as is and add to granola, oatmeal, cereals, yogurt, toss with salads, etc…
Squash Sundried Tomato Soup
Serves 61 butternut squash
2 medium onions, peeled and diced
3 tablespoons butter
1 cup sundried tomatoes, packed in oil
1 quart chicken stock
1/4 teaspoon red chili flakes
2 tablespoons finely chopped basil
sea salt and pepper to taste
light sour cream or whole plain yogurt to taste
Cut squash into half lengthwise and place, cut sides down, in a glass baking pan with 1/2
inch of water. Bake at 350 degrees until tender, about 45 minutes to an hour. Saute
onions gently in butter until tender. Add tomatoes, stock and chili flakes. Bring to a boil,
and skim. Scoop cooked squash out of the skin and add basil and season to taste.
Simmer gently about 5 minutes, ladle into heated bowls and serve with sour cream or
yogurt.
Nut Butter
Makes 2 cups
2 cups crispy nuts such as peanuts, almonds or cashews. (You can use roasted
pumpkin seeds or pistachios as well!)
3/4 cup coconut oil*
2 tablespoons raw honey
1 teaspoon sea saltPlace nuts and sea salt in food processor and grind to a fine
powder. Add honey and coconut oil and process until “butter” becomes smooth. It will be
somewhat liquid but will harden when chilled. Store in an airtight container in the
refrigerator. Serve at room temperature.
*Coconut oil is a tropical oil once thought of as unhealthy but is now widely accepted as a
healthy, stable oil that can be stored at room temperature for many months without
becoming rancid. It is excellent to use for baking, frying and cooking. Tropical oils
protect populations in those countries from fungus and bacteria that are so prevalent in
their food supply. You can find coconut oil in Whole Food Market or Wild Oats Market.
Marlee Mitchell (marleemitchell@iamtodayswoman.com) started finding ways to fit more
nutritious food into her life after her battle with cancer.