Delicata Squash and Black Bean Tacos

These tacos are so delicious I nearly forgot to snap a photo for this post because I was too focused on eating them. Rarely do I have vegetarian tacos, but seeing how my New Years resolution was to do more meatless meals, I decided to try something different with one of my favorite winter vegetables, delicata squash. I roasted the squash and paired it with black beans, pickled shallots, cilantro, lettuce, pomegranate seeds and sour cream with spices. The recipe can be made vegan simply by removing the sour cream.  So delicious and quick to make!

FullSizeRender (14).jpg

Ingredients

(enough for 1 really hungry person, or 2 moderately hungry people)

-1 delicata squash

-1 small head of lettuce, chopped

-cilantro, chopped

-pomegranate seeds

-1 shallot, sliced

-1 can black beans, drained and rinsed

-organic corn tortillas

-sour cream

-cumin

-chili powder

-garlic powder

-chipotle seasoning

-1/4 apple cider vinegar

-1 tbs sugar

-extra virgin olive oil

-salt

-pepper

 

Instructions

  1. Heat oven to 425 degrees F.  Peel squash and cut it into 1/4 inch rounds.  Remove seeds, cut rounds into halves and place in a bowl.  Drizzle with olive oil and sprinkle with chili powder, salt, and pepper.  Place on a lined baking sheet and roast for 20-25 minutes.
  2. In a small bowl, combine shallots with vinegar, sugar, and salt for a quick pickling.  Stir every few minutes while the squash cooks.  In a separate small bowl, combine sour cream with chipotle seasoning.
  3. Heat drained black beans in a small saucepan over medium heat.  Add cumin, garlic powder, salt, and pepper. Stir every few minutes until hot.
  4. Heat tortillas on the stovetop by placing them directly on each open burner and toasting over medium heat.  Flip as each side starts to brown.
  5. When squash is done, put tacos together by filling them with sour cream, squash, drained shallots, beans, lettuce, cilantro, and pomegranate seeds.

 

Let me know what you think!

 

Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

Nourishing Beef Bone Broth

You can roll your eyes at the bone broth trend all you want, but the truth is, there’s a reason bone broth restaurants are popping up in major cities and making headlines. While I enjoy bone broth, it feels silly paying $5 for a cup of straight broth, and truth told, with this recipe I can make it better myself at home (and it’s not hard!).

Why drink bone broth?

Bone broth is essentially an anti-aging tonic.  It’s full of pure nutrients and minerals straight from the bones of animals, like chickens, beef, pork, turkey, or lamb, simmered for hours with water and roasted vegetables.  Unlike regular broth which is made with just the bones of animals, bone broth usually calls for some meat on the bones during the cooking process. Grandmothers have been making it for ages, swearing that its healing properties aid the body’s immune system and gut, alleviate inflammation and joint pain, and make skin soft and hair shiny. It makes perfect sense considering bone broth is rich in many important nutrients including phosphorus, potassium, magnesium, protein, collagen, gelatin and glycine.  Drink it regularly to aid your body in good health!

FullSizeRender.jpg

Making bone broth is easy enough. It’s recommended to use a mix of bones with and without meat, and choose bones from organically-raised animals only.  You don’t want to extract any potentially harmful additives that could’ve been given to the animals. Same goes for the rest of the ingredients in the broth.  This recipe is for beef bone broth, but you’d essentially do the same thing with this recipe as you’d do if you were using bones from a different animal.  If you so desire, which I highly recommend, you can add your favorite herbs or spices to the broth too to make it more flavorful.

Ingredients

-4 bones beef bones (aim for a mix of bones, some with a little meat and some without)

-1 yellow onion, quartered

-1 leek, chopped

-2 medium carrots, chopped

-2 celery stocks, chopped

-4 cloves garlic, halved lengthwise

-2 bay leaves

-2 tablespoons peppercorns

-1 tablespoon pink Himalayan sea salt or regular sea salt

-1 tablespoon apple cider vinegar

 

Instructions

1- Preheat oven to 450 degrees F.  Place chopped onion, leek, carrots, celery and garlic into a roasting pan along with the beef bones.  Roast for 15 minutes, take out and toss the veggies, then roast for another 15 minutes. Turn oven off.

2- Fill a large stockpot with about 12 cups of water (preferably filtered) and add the bay leaves, peppercorns, salt, apple cider vinegar, and roasted vegetables and bones with any juices and scrapings from the roasting pan.  Add more water to the pot if the water doesn’t cover the bones all the way. Optional- add herbs or spices.  I added a mix of Italian herbs.

3- Cover the pot and bring to a gentle boil.  Reduce heat to simmer, and cook with the lid ajar slightly. Simmer for at least eight hours and up to 24 hours, occasionally skimming the foam and excess fat from the top with a spoon or lettuce leaf, if you have one. The longer you let the broth sit, the more flavorful it will be.

*Note- do not leave the house with the stove on or leave it on overnight while you sleep. You can always continue to simmer it the next day.

4- Remove the pot from the heat and let it cool slightly.  Discard the bones and vegetables by straining the broth with a fine-mesh sieve into a large container. I then transferred the broth to a glass mason jar and made sure to skim the rest of the fat off the top.

Store the broth in the fridge for up to five days and up to six months in the freezer.

Cheers to good health!

 

 

 

 

 

Home Remedies

urlI love using spices, herbs, and pantry items to make home remedies and beauty products.  There’s no need to feel guilty about spending $20 for a nice bottle of olive oil or coconut oil anymore, because that olive oil doubles as face cleanser and that coconut oil can be used for just about anything.  Using what’s probably in your kitchen or fridge already, here are a few simple recipes for home beauty and cleaning products:

Bathroom Freshener

-1/2 cup white distilled vinegar

-1 1/2 cups water

-10-15 drops essential oils (cinnamon, clove, lavender, lemon, or any other pure essential oils)

Mix ingredients in a glass hair with a tight-fitting lid.  Keep some of the spray in a spray bottle in the bathroom and label “air freshener.”

Most commercial shampoo and conditioners create soft, gorgeous hair on the outside, but actually are a risk to your health. Sodium lauryl sulfate (SLS), an ingredient in most commercial shampoos, dries out hair and can trigger allergic reactions in some people.  Commercial products also contain gluten.

apple-cider-vinegar-uses-hair

Organic apple cider vinegar restores hair’s natural pH and helps remove dead skin cells from the scalp.

Rinse Away Dandruff

-1 cup organic apple cider vinegar

-10 drops clove essential oil

Combine ingredients and shake.  Apply 1/4 cup of the mixture to shampooed hair.  Towel dry, working well into the scalp. Wait 5-10 minutes and then rinse thoroughly with warm water.

Deep Conditioning Mask for Damaged Hair

-1/2 cup Honey

-1 tsp olive oil

Mix ingredients and massage into clean, damp hair.  Let sit for 20-30 minutes.  Rinse well with warm water.  Wash hair with a natural shampoo and dry.

Making body scrubs is simple.  Whatever isn’t already in your home, like essential oils, you may be able to pick up at a health food store.  Experiment with different scents and combinations of ingredients.  Your skin will be moist and soft after, especially if you use the scrub after a shower, because it’s easier to exfoliate dead skin cells.  It’s also great to use a scrub before shaving, and should result in a smoother shave.

You only need to scrub your skin once a week.  Avoid certain essential oils, because they can irritate the skin when mixed with hot water.  These oils include: basil, oregano, thyme, nutmeg, clove, cinnamon, black pepper, and bay.

Salt Scrub

-1 cup sea salt

-1/2 cup grapeseed oil or almond oil

-1/4 cup avocado or olive oil

-1 vitamin E capsule

-10-15 drops essential oils (blending is ok)

Mix the oils, vitamin E, and essential oils in a small bowl.  Add the salt and mix well.  Store in a container with an airtight lid.

OLYMPUS DIGITAL CAMERA

Sugar Scrub

-1/2 cup white sugar

-enough olive oil to completely moisten the sugar, but not enough to make it runny with oil

-Squeeze of lemon

Stir sugar in with olive oil.  Squeeze lemon.  Use your fingers to scoop the mixture and rub on your face.

Source: National Geographic’s Complete Guide to Natural Home Remedies