I love cooking steel cut oats for breakfast, especially as the weather gets colder. I will often cook up a couple servings at once so I have a hearty breakfast ready for several days. I like to top my oatmeal with fruits in season or use frozen berries. I also love to add various nuts and seeds for a salty-sweet combo. Incorporating nuts and seeds can have numerous health benefits including regulating the menstrual cycle.
Try these additions during the different phases of your cycle*: Follicular: brazil, cashew, flaxseeds, pumpkin seeds Ovulation: almond, flaxseeds, pecan, pistachio, pumpkin seeds Luteal: walnut, hickory, pine nut, sesame seeds, sunflower seeds Menstruation: chestnut, sesame seeds, sunflower seeds Click here for another hearty breakfast that can be made in advance. Feel free to comment below on your favorite things to add to oatmeal :) *Based off of The Cycle Syncing Method by Alisa Vitti
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Ingredients: makes 3 servings
1 cup old fashioned oats 1/3 cup raisins or chopped unsulfured dried apricots 2 dates, pitted and chopped 2 Tablespoons ground flaxseed 1 cup unsweetened soy hemp or almond milk 2/3 cup water 1 tsp alcohol free vanilla extract 1 tsp cinnamon or pumpkin pie spice 1/2 cup fresh or thawed frozen blueberries or other fruit Preheat oven to 350F. Mix the oats, dried fruit, dates, flax seeds, non-dairy milk, water, vanilla and spices in a mixing bowl. Place mixture in a small baking dish. For a 3x6-inch baking dish, bake 20 to 25 minutes or until most of the liquid is absorbed and the oats are golden brown. If using a larger baking dish, reduce the baking time. After baking, top with blueberries. Serve hot or cold Per serving: Protein 11 grams! Photo credit and original recipe: Eat to Live by Joel Fuhrman, M.D. Click here for more quick, delicious & nutritious recipes! I'm always looking for meatless dishes to add to our family favorites list, especially as the weather gets colder. This one got two thumbs up from my tween.
Lentils can be very filling so you might want to consider freezing a portion. One serving provides 23 grams of protein!! Carrot & Red Lentil Soup Ingredients: makes 6 servings 3-4 large sweet onions, chopped 2 garlic cloves, chopped 4 cups carrot juice 4 cups low-sodium or no salt added vegetable broth 1 pound red lentils 5 ounces baby kale or spinach (more if serving soup on a bed of wilted greens) 2 Tablespoons fresh lemon juice, or to taste 1/4 cup parsley, chopped (optional) 2-3 Tablespoons of olive oil (optional) Salt & pepper to taste Heat 2-3 Tablespoons of water (or olive oil) in a soup pot and saute onions and garlic until tender*. Add carrot juice, vegetable broth and lentils. Bring to a boil, lower heat, and simmer covered until the lentils are soft (about 50-60 min). Stir in baby kale or spinach and heat until wilted. Add lemon juice, chopped parsley, and salt and pepper to taste. Optional: I like serving the lentil soup over a bed of wilted spinach or sauteed kale. *Tips: I find sauteing the onions until almost translucent and then adding in the garlic to saute helps decrease the probability of burning the garlic. If you use brown lentils instead of red you may need to add some cooking time. Wait until the lentils are cooked before adding salt. Salt can slow the process of breaking down the lentils, therefore increasing the cooking time. Bear in mind that while lentils are a great protein source they can be very colon cleansing. A little can go a long way! Photo credit and original recipe: Eat to Live by Joel Fuhrman, M.D. Click here for more quick, delicious & nutritious recipes! Cooler temps coming in starting tonight with a possible drop to the 30s by Sunday p.m. Here's a quick guide to make sure your veggies are ok and you can get your full harvest. Lowest temperature can handle: Cucumbers - 55F Basil - below 50F will start to stunt growth Tomatoes - killed at 33F, growth slows below 50F Peppers - killed at 32F, growth slows below 50F Cabbage - 26F Sage - 15F Chard - 15F Rosemary - 10-20F Parsley - 10F Kale - 10F Thyme - can survive a freeze Blueberry plant - 10-20F below In general, a frost (31-33 degrees F.) will kill beans, cantaloupe, corn, cucumbers, eggplant, okra, peas, pepper, potatoes, sweet potatoes, squash, tomatoes, and watermelon.Colder temperatures (26-31 degrees F.) may burn foliage but will not kill broccoli, cabbage, cauliflower, chard, lettuce, mustard, onion, radish, and turnip. The real cold weather champs are beets, Brussels sprouts, carrots, collards, kale, parsley, and spinach. What are your favorite and most successful garden veggies? |
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Hi! I'm Heather Rizzo, a.k.a The Body Whisperer. I hope you enjoy reading my insights and tips on how to be your most vibrant self! Archives
October 2023
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