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Sea Beans

September 27, 2017

 

Forage

to search about; seek; rummage; hunt

Sea beans are an unusual vegetable that goes by many names such as salicornia, samphire and sea asparagus. It is primarily found growing near the ocean and around other salty bodies of water. Sea beans have been gaining in popularity in recent years for their salty taste and crunchy texture. Although it goes by the name of bean, this plant isn’t a bean at all, and is actually an edible succulent. While you may be able to find this unique green vegetable at your local farmer’s market it is commonly foraged by the sea. 

You will find it growing in the sand without any leaves or flowers, it looks like a mix of asparagus and green beans branching off in all directions.

Sea beans contain healthy amounts of vitamin A, calcium, iron, and iodine. Iodine is especially important for the function of your thyroid and is not abundant in many foods, making sea beans a worthy addition to your diet. The color of sea beans comes from the flavonoid known as quercetin. This flavonoid works as an antioxidant in your body preventing damage from free radicals and even reducing inflammation. This distinctive vegetable is also high in protein providing 10 grams in just a half cup of the raw stalks.

The natural saltiness that this succulent provides lends well to the process of pickling. Pickling sea beans is simple and will result in a great addition to a grain bowl or salad.


Pickled Sea beans
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Ingredients
  1. sea beans
  2. 1-liter apple cider vinegar
  3. 500-mL water
  4. 2/3 cup honey
  5. 1 teaspoon black mustard seed
  6. 4 teaspoons coriander seed
  7. 3 teaspoons fennel seed
For the Brine
  1. In a medium saucepan, roast the spices on medium heat until they are fragrant. Add this to the vinegar, water, and honey and bring to a boil.
For the Beans
  1. Placed washed beans in a mason jar to fill 3/4 of the way and fill remainder of jar with brine. Put a lid on the jar and store in the fridge for
Notes
  1. The remaining brine can be used to pickle any other vegetables on hand or saved in the refrigerator
Nutrition from the Ground Up https://nutritionfromthegroundup.com/


This chart shows a few grain bowl options that you can combine your pickled sea beans with for added nutrition and flavor! To use the chart simply pick an ingredient from each category and add any spices or seasonings you would like to create a complete meal. 


Meet one of our interns:

Taylor is a dietetics student working towards her bachelor’s degree at Montclair State University in New Jersey. When she graduates she plans to attend a dietetic internship and hopes to work in nutrition counseling, helping clients to attain a healthy relationship with their food. She enjoys testing out new plant based recipes in her free time as well as being active through activities like hiking and yoga.

Featured Lifestyle

Spreading the Love: Briget Bride

June 20, 2017

This month, I’m happy to share my sixth interview with a mentor that inspires me everyday with her foraging finds, creative fermentations and stories of her life journey. There are many that challenge us to understand ourselves, grow our spiritual practices and cultivate our lives. This series is to share with you a few of my own personal mentors that whether they are aware of it or not, have made a huge imprint on my life, love and world. 

heroine

: a woman who has special achievements in life, abilities, or personal qualities and is regarded as a role model or ideal.


My nutrition is much more than the food on my plate. Over the years, it has expanded into everything I choose to consume, which led me to a beautiful collaboration with SEMAP (Southeastern Massachusetts Agricultural Partnership). I presented at several of their community conferences, where I met Briget Bride. She was a front row student that became another rich ingredient in my nutrition practice as she nourished my life with a friendship filled with lots of food talk, inspirational recipes, foraging adventure stories and eating emotions. I should mention she is a psychotherapist and expert food preserver. Two of my favorite things! 

Briget has had a successful practice serving Boston, the South Shore, The Cape and the Islands for more than 20 years. She is a compassionate therapist who teaches people new ways of perceiving themselves and their problems in order to bring about a higher quality of life. We have curated an Eating Emotions Therapy Group in Hyannis at Delicious Living Nutrition

What has been your journey into what you do?

My decision to pursue becoming a Psychotherapist happened shortly after I found a therapist who would listen and engage with me in a deep and meaningful way. Until then, I had only found counselors who didn’t really listen and didn’t seem invested in me. For the first time in my life I felt hopeful that I might feel happy one day.  This discovery fueled my wanting to share this with others, so many like myself who suffer quietly inside from such deep distress and sadness. I enrolled in school and opened my first office in Quincy in 1992 and I began.  

What have you cultivated along the way?

Basically myself.  I realized through the therapy I was engaged in, when I cultivate the things that I need in my life, I am happier.  

Such as: therapy, it was a crucial process to help me connect with myself and learn kindness toward me, investing in my marriage and good friendships. Reconnecting with nature by spending more time outside, curiosity about art in many formats, clay, sewing, singing, gardening, and currently, nutrition, cooking for my health needs and fermenting food.  All of this has helped me be a happier person who has more to offer all of the important people in my life.

What inspires you?

Again, and again I am amazed at the resilience and  generosity of people and nature.  I am also drawn toward how everyday, common things are so beautiful if we stop to look, allowing that moment to linger. In these moments, I am at peace, and at the same time filled up with possibility. Sunsets always remind me to see art in everything.

What are the biggest things you’ve learned?

I have learned I need people.  I am a better person for letting people in and having them affect me, and me them. Learning the art of connecting with others, while being strong and vulnerable is a lifelong pursuit.

Do “it” anyway. When I want to explore something new and many thoughts and feelings overwhelm my mind, I go forward anyway. I have learned to sit with the discomfort that comes along with stepping out of my  current role, whatever it may be, to enrich my soul.

Being strong is being kind, thoughtful, vulnerable, direct, working through problems, and being open minded.

Make myself happy first. When I can keep this complicated concept, present in my thinking, my relationships with everyone and everything improves.

NOTHING IS AS SIMPLE AS IT LOOKS OR SOUNDS.

What is your relationship with food?

My relationship with food is complicated and long. Originally I was taught consuming food for others was love. This was pricey throughout my childhood. I knew in my twenties that I needed to learn more about nutrition and how to eat healthy. Since then I have made it part of how I live my life. Seeking out people who grow my food, connecting myself again to nature and being curious about what food grows without our help. Foraging has filled my soul so much. Nature, curiosity, connecting, healing… I used to think healthy food couldn’t taste very good, You have helped changed that distorted perception.   Currently I am learning that the most delicious food is usually the best for me, go figure!!

What’s your favorite meal to create?

I love opening my or anyone’s refrigerator and seeing what is available to create with. It seems to me that having an open mind toward what is available and how to utilize it. My husband and friends often comment enthusiastically on this talent. I love making vegetarian patties, they are easy to make and can help use up many small amounts of leftover foods. They are a healthy quick meal when I am on the go.

My last impromptu meal was greens picked from the garden, a mango vinaigrette made from my mango jam, sprinkled with chive blossoms and mint. AMAZING flavor.

Mango Vinaigrette

  • 2 heaping Tablespoons of Stoneledge Gardens Mango Jam (try this with any full flavor jam)
  • 1 t dried mustard
  • ½  cup Apple Cider Vinegar
  • ½ Good quality Olive Oil
  • pinch of salt and pepper to taste

Toss all in a mason jar, shake well and use on salads, brush on fish, I also used this on smoked whitefish my husband make last week. I think it would also be a great dip to have on hand for impromptu gatherings this summer.

Who are your favorite teachers? why?

My longtime therapist Deborah Bohnert, has been a steadfast presence in my adult  life. By example she teaches compassion, valuing people, reassurance, and strength.  these were all things I was unable to see in myself when we started our work together. I still remember when she asked me to take a leap of faith and trust her. I’m glad I did, some of the best things have come from learning I can trust new people. Also that we don’t have to be perfect to be loveable.  The more I garden the more I learn from nature. Gardening has a way of teaching us patience and tolerance. I have never been a fan of insects, Now I have come to value their place in helping my garden survive. My cats teach me to stop and be.

What is your vision board for 2017?

Opening my new office in Hyannis has been exciting. I am looking forward to discovering and connecting with the Cape Cod community. Spending more time with my husband enjoying our home and gardens we have created. Slowing down, picking quality social events over quantity. Adding yoga to my world.  That seems like enough, haha.

What’s your favorite book and why?

“James and The Giant Peach” When I was young this book gave me a lot of hope that there is a better world for me, I could go off and create a new life, and I did.

How do you balance your life?

I don’t think I am successful at this all the time, it seems unrealistic to think I will be able to do this all the time. That being said,  Balance to me is a process of learning to see what is most important at that moment and figure out how to achieve what we need done in our world. I stop throughout my day, check in with myself to see how I am feeling, and if I need to tend to any feelings. Depending on what I find, I will make adjustments. This is not a tool, this is a way of thinking about how to run one’s life.  

How do you practice mindfulness?

Again there are times I am more successful at this than others. I try to start my day quietly, watering the garden and listening to birds and movement around me and thinking about what I want in that day.  Lately I haven’t been able to meditate, but when I can, I feel more grounded.

What are some thoughts you’d love to share with others?

Pushing past the given parameters of your life, on a regular basis, helps develop your inner and outer world.  

Connect with Bridget: 

www.brigetbridepsychotherapy.com

Thank you for letting us Spread the Love with this month’s inspirational interview. Look forward to next month’s interview with love from, TBD. Let’s learn to love and be ourselves with the help of each other!


Eating Emotions Therapy Group: a weekly group

Group facilitators: 

Briget Bride – Psychotherapy Expert 

Nicole Cormier, RD, LDN – Registered Dietitian 

YOU! – This is a group therapy structure. 

Group Objectives: 

Tap into your relationships to food and how it distracts your from life and connecting with others. 

Learn how to focus on feelings instead of mindless food decisions.

Connect your own realizations and how to help be kind to yourself as you continue forward. 

Please email Briget to register: Briget.Bride@gmail.com

Featured Lifestyle Local Food

Meal Meditation

March 17, 2017

 

One hour to practice. Eating meditation is among the simplest, and mindfulness practices to practice at mealtimes. We will include chanting, blessings, energy work + nutrition practice into the sessions. A nutritionally complete lunch is included. Experience, strengthen and connect with your meal + nutrition practice.

Individual Sessions 

Email: Nicole@DeliciousLivingNutrition.com to schedule.

Available only at Hyannis location. 

 


Featured Lifestyle Local Food Travel

Wellness in the Woods

March 16, 2017

Wellness in the Woods

[private retreats]

Join us in the woods for a wellness journey. Guided by author, blogger + Nutritionist, Nicole Cormier, RD, LDN and acupressure practitioner and professional event planner, Becky Nadeau. Together they are founders of Project woods, a series of retreats that invites you to explore yourself and the woods with mindful living practices that will connect you to local food, balance, and your health. Activities are paired with nutrition and intuitive cooking classes, yoga, meditation, hiking, acupressure treatments, and lots of gifts to continue your mindfulness practices.

Come camp with us!

We will be camping on a private property on the Cape, just walking distance from Welfleet Bay. The grounds are full of gardens, fun loving chickens and plenty of curated nooks for you to turn off and connect with nature. 


Accommodation – Bring your sleeping bag and we will take care of the rest! The grounds are outfitted with luxury canvas tents by Shelter Co. and will be furnished with raised cots, linens and pillows. You will have access to hot showers and restrooms.


Activities – Each day will include meditation, yoga and a guided nature walk. There will be plenty of free time to enjoy the property where you can relax and recharge by lounging in a hammock, sitting by the fire or paddle boarding on the bay.


Individual Consultations – You will have one-on-one time with our Project Woods Team with a focus on nutrition, acupressure therapy and herbalism. Our goal is to have you walk away from this weekend with tools to add balance to your daily routine. 


Grounding Food – All meals, snacks are included and will be prepared on the property with sustainable & locally-sourced ingredients and all refreshments will be provided by the Local Juice. In addition, everyone will have an opportunity to take part in a cooking class and take home recipes. 


Dream Team

  • Nicole Cormier, RD, LDN – Nutritionist
  • Becky Nadeau – Acupressure (Marma) Practitioner
  • Jamie Leal –   Acupressure (Marma) Practitioner 
  • Helen Grimm – Herbalist
  • Sarah Moran – Art Therapist + yoga instructor
  • Natasha Varney – Physical Trainer
  • Amie Raskin – Ayurvedic Cook, Coffee & Tea Educator

 


Includes

  • Luxury canvas tent with raised cot, sheets and pillow
  • Sustainable & locally-sourced meals and snacks
  • Local coffee, tea and juice from The Local Juice
  • Daily yoga and meditation
  • Guided nature walks to Great Island & Cedar Swamp
  • Intuitive cooking class
  • Sustainable nutrition class
  • Meal meditation
  • Individual acupressure treatment
  • Individual nutrition session
  • Individual herbalism consultation
  • Gift bag to include takeaways to balance your daily routine


Ticket Options

  • Sharing Tent – Sharing Tents are luxury canvas tents with up to 5 raised cots. There will be a comfortable amount of space to move between and around each cot. You will have a nightstand as well as space to store your belongings.
  • Single Tent – A single tent will be a private tent for added privacy. 
  • VIP Camper – The VIP Trailer is an vintage camper for added comfort. 


Cost

  • Shared Tent: $495
  • Single Tent: $395
  • VIP Pop – Up Camper: $595
Featured Lifestyle

Personalized Food Shopping

March 16, 2017

 

 

Looking to get more local foods into your fridge? Let us stock you up! We will deliver a variety of local proteins, produce, honey, dairy and whole food pantry staples. We will personally shop for nourishing ingredients that are tailored to meet your food preferences delivered right to your door. 

STARTING AT $100/SESSION PLUS INGREDIENTS

 

 

Featured Lifestyle

10 Things to Consider for your Nutrition Practice

December 31, 2016

Practice:

: to do (something) regularly or constantly as an ordinary part of your life

: the activity of doing something again and again in order to become better at it

Nutrition:

:  the act or process of nourishing or being nourished

Going forward one year, I thought I would share my own personal practice + re-rooting activities. 

A few basics: 

1. Morning Routine

Take two minutes of stillness. Journal one page.  Eat breakfast every day with protein, whole grain OR potato & fruit or vegetables. This killer combo sets the tone for managing your blood sugars, energy level and hunger throughout the day. Below is Oatmeal + Sunflower Butter + Mint + Ginger + Cinnamon + Banana. 

2. Hydrate

Drink more than 8 cups of water per day to help your body efficiently flush toxins and better absorb nutrients. Start with apple cider vinegar, lemon & spice H20. Make lots of tea. Rosemary + Ginger + Honey + Turmeric + Apple Cider Vinegar + Garlic + Lime. 


3. Add Greens + Fiber

Eat more than 5 FULL cups of vegetables and fruits a day. Emphasize veggies! During the winter months roasting seasonal vegetables are an easy and flavorful option. Also, adding greens to any recipe –  salad, soup, chili or stew.


4. Meal Meditations

During your meal preparation +/or meal time, try a meal meditation: 

Connect with each ingredient in your meal. Observe it in its whole form, feel it, smell it, taste it and most importantly, connect to it. Read how to create your own meal bowls.

Silent Meal Meditation Classes begin in March + April at The Local Juice12 – 1 PM WEDNESDAYS. Please contact for more information.


5. Snacking 

Eat a balanced snack. Always pair protein and fiber – and try to eat what’s in season. For example, a pear with a handful of almonds, apple slices with natural peanut or almond butter, or raw yogurt with pomegranates. Use the chart below to assemble your own combos. 

Protein Fiber
Nuts (1/4 c) Apple
Seeds (1/4 c) Persimmon
Nut Butter (1 – 2 TB) Pomagranate
Energy Burst  Carrots
Yogurt (1/2 – 1 c) Cauliflower
Lentils (1/2 c) Green Beans
Beans (1/2 c) Celery
Chickpeas (1/2 c) Any Fruit
Smoothie (Protein + Fruit + Greens) Any Vegetable
Raw Milk Cheese (1 oz) Whole Grain Crackers

To open your pomagranate:

Place under water, then break open to release the seeds from the membrane. 


6. Make an appointment for a Kitchen Therapy session once per week: 

Have a sit still & rejuvenate day at home.  Kitchen therapy:  Prepare what I need for a supportive week. 1) make a batch of grains {polenta, spelt berries, wild rice} 2) cook vegetables 3) make greens readily available 4) prepare proteins 5) make tea 


7. Expand your relationships.

It will be my First New Year Married – Love, relate & meditate 2017. Excited to learn more about meditation in the next year. Spending time with my new family, exploring more functional nutrition & health, sharing our landing space & expanding our sustainable living. 


8. Travel – Inspirational trips

My first personal inspirational trip will be to India – {Stay tuned for the travel posts about farming, culinary & daily lessons}

Be in love with your life. Every minute of it. – Jack Kerouac

9. Shop more consciously. Below are the links to where my above travel items stemmed from. 

Devinto Design Leggings & Underwear 

Wellfleet Clothing Swap 

Dumptique Martha’s Vineyard

Homegrown Trades 

Shift 

Wind-born Journal

Artichoke Bathing Suit (+ socks)


10. Join our NFTGU Community – HUGE NEWS!!!! 

The first issue of Nutrition from the Ground Up guide is coming! 

Get the basics of structuring a nutrition practice, from nutritional building blocks to pantry design. nutritionally complete recipe suggestions with substitution ideas to encourage your intuitive cooking practice to grow – including smart snacks and quick meals. My seasonal produce picks will inspire you to use what’s fresh now. There will be mindful moments that recognize and strengthen the mind / body connection between you, your nutrition practice, and your overall well-being.

Featured Lifestyle Recipes

Fermenting Winter Squash

December 2, 2016

wild:

living or growing in the natural environment.

fla·vor:

enhance the taste of (food or drink) by adding a particular ingredient.

The book of the month is WILD FLAVORS, one chef’s transformative year cooking from Eva’s Farm. I purchased this book directly from Eva’s Gardens in Westport, MA on my own exploration of building relationships with as many farmers as I could in order to get closer to my food sources. It’s wonderful to see more chefs and farmers working on so many rich projects. We recently used this book in a nutrition from the ground up workshop to demonstrate how to ferment one of my favorite types of squash:

 delicata.

A squash with delicate skin, easy to cut and full of fiber, potassium, vitamin B, C and magnesium. It belongs to the summer squash family, however is consumed the same time of year as winter squash. Delicata squash can be baked, sautéed, steamed, grilled, but in this post we will share a unique way to enjoy this squash throughout the season, fermentation. 

Order your own copy of the book  + Follow Wild Flavors on Facebook

 

screenshot-2016-11-26-15-18-23

Meet Briget Bride, a psychotherapist who has a passion for preserving locally harvested treasures from farmers and foraging far and wide. She finds ingredients that are in season to bring into her kitchen to play with, making intuitive sauces, jams, syrups and healthy additions. I am so grateful to have her come to The Local Juice for monthly workshops. 

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Briget has a private practice in the metro south of Boston, since 1993. through her own work she has cemented the belief that the mind and body are one organism that cannot be separated. This naturally includes food, where our food comes from and who grows it. This has fueled her passion for living a healthier more compassionate life by being more connected with nature, people, and how we nourish ourselves. Listen to the workshop or scroll down for easy instructions. 

screenshot-2016-11-26-15-18-36

Fermented Delicata Squash
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Ingredients
  1. 12 whole allspice
  2. 3 cinnamon sticks
  3. 1 TB whole cloves
  4. 1/2 nutmeg
  5. 4 onions
  6. 4 pounds delicata squash
  7. 8 TB sea salt
  8. 2 Gallon of water
Instructions
  1. Prepare pumpkin-pie spice mix. Combine allspice, cinnamon sticks, whole cloves and nutmeg. Make the brine: 2 gallon of water, 8 TB sea salt + pumpkin-pie spice.
  2. Sterilize the jars, bands, lids and rocks (see below)
  3. Cool brine to room temperature.
  4. Slice squash in half and remove the seeds.
  5. Thinly slice onions and squash.
  6. Fill jars with layers on onions and squash.
  7. Press down to compress the vegetables and eliminate any spaces between them.
  8. Stop filling jars when there is 2-3 inches from the top.
  9. Pour brine to cover vegetables.
  10. Place rock on top of vegetables an push down.
  11. Screw the lids on the jars.
  12. Let sit at room temperature for 3 days, then move to refrigerator.
Notes
  1. You will have brine leftover, so plan to ferment other winter vegetables.
Adapted from Wild Flavors
Adapted from Wild Flavors
Nutrition from the Ground Up https://nutritionfromthegroundup.com/
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NOTE: You’ll notice there will be a different texture when you slice the delicata squash thin versus slightly thicker. Both are amazing, so experiment to find your favorite. 

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sterilize the jars.

Wash jars with soap and thoroughly rinse them thoroughly or run them through the dishwasher (with no other items in it but the jars). Place them on a clean cookie sheet/roasting pan, right side up. Then, transfer them to the oven that has been preheated to 230 F where they must be for 20 minutes for sterilization. Cleaning is the first step, sterilization is the second. Remove when time is done and let cool. Cover with plastic wrap if not using right away.

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Making the brine.

We used 8 tablespoons of sea salt + pumpkin-pie spice with 2 gallons of water.


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Packing your jars:

Simply layer onions and squash, but remember to leave 2 – 3 inches from the top. 

screenshot-2016-11-26-15-19-11

Rocks

Scrub rocks with a brush. Boil rocks for 20 minutes. Put vinegar in the water. Do not use lime stone. Granite is best. Don’t forget to remove rocks from the jars when the flavor you want is achieved. 

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NOTE: Press rocks firmly into jars to pack vegetables. Leave the rocks in the jars, place lids on jars and let sit for 3 days at room temperature. Then, move into the refrigerator. 

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More resources: 

Cultures For Health – Lacto-fermenting Squash, Pumpkin + other Winter Vegetables

with love

Featured Lifestyle

Cultivating a Positive Body Image

August 26, 2016

Body image is defined as “The subjective picture or mental image of one’s own body.” It encompasses one’s own ideas, memories, generalizations, beliefs and feelings surrounding their body. In essence, it’s how you feel in and about your body.

  • A negative body image includes a distorted perception of one’s own shape, feeling uncomfortable in your own body or feeling self-conscious or anxious about your body’s appearance. It also includes negative perceptions like the thin ideal;  the idea that an individual is only attractive when they obtain a certain body size. 
  • A positive body image could be described as a clear and genuine perception of your body’s shape, but it’s also more than that. It’s feeling confident and empowered in your skin, no matter its shape, blemishes, or past. It’s feeling free from the restraints of the thin ideal. You appreciate and celebrate your body for everything it does for you and place little emphasis on physical appearance, whether it be your own or others.

Body image affects everyone; male, female, young and old. In recent years, the media has waged a war on our individual body image. Research has increasingly demonstrated the media’s link to the thin ideal, and it’s seeping deeper into our society, affecting us more and more. According to the National Eating Disorders Association (NEDA):

  • 98% of american women are not as thin as fashion models
  • 42% of 1st-3rd graders want to be thinner
  • 81% of 10 year olds are afraid of being fat
  • 70% of 18-30 year olds don’t like their body
  • 60% of those in middle age remain unsatisfied
  • 50% of girls use unhealthy weight control methods such as skipping meals, fasting, smoking, vomiting, or laxative use.
  • 25% of pathological dieters progress to a full blown eating disorder. 

Letting go of the oppressive diet culture:

Diets hold us back on our journey to body positivity as they encourage a restriction mentality and hold food as a token object, one that can be taken away as a form of punishment. Food should never be looked at in this way. We should look towards each meal as a form of nourishment and act of self love. When we eat well and balanced, it is a form of self respect. When we use food as an object of control and degrade our bodies natural urges, that is when we begin to mistreat ourselves and fall into negative and oppressive patterns.

How does our body image affect our nutrition practice?

Our body image affects us in a multitude of ways; socially, emotionally, mentally and behaviorally. People with negative body images are more likely to develop an obsession with weight loss and will go to extremes to obtain their ideal body image. This can be in the form of food restriction, extreme dieting, exercising, etc. All of which can affect our nutrition practice and lead to an imbalance. When we eat and think only in terms of weight loss, we lose the connection between food and health. When we begin to manipulate food in unhealthy ways we look less for nutrients and more for low numbers. Low fat/sugar/calories does not mean it’s healthy and limiting calories does not ensure weight loss. When we think in these definitive ways we give into diet culture and fall out of balance with ourselves.

With a positive body image, one is able to truly cultivate a nutrition practice; one that is based on balance and nurturing each and every cell in your body. Emphasis is on natural and whole foods that will keep your body running smoothly from the inside out, not on low nutrition facts. Positive body image helps one accept what our bodies need to run properly and nourish it completely. Hunger is seen as a sign of self respect, not weakness. Body positive individuals listen to their bodies, understand what they need and accept themselves as they are. Giving up diets and prior idealizations, we are able to truly realize body love.

How to cultivate a positive body image:


We talk about cultivating a nutrition practice, but what about a self-love practice?

Begin with examining your own thoughts, beliefs, attitudes and prejudices about your own body, weight and eating patterns. Can you replace any negative thoughts with positive ones in your own daily life? Here are a few ideas to practice:

  • Practice mindfulness throughout the day, especially during meals and exercising. Eat mindfully, slowly, and in a calm quiet area. Pay attention to your food, thoughts, and nourishing yourself.
  • Think critically about what you see in the media and online. We are bombarded by so much information and images on a daily basis, it’s hard to take the time to examine what’s true and what’s false. 
  • Practice acts of self-love daily. From writing daily affirmations to practicing meditation to yoga and journaling. Find something you love to do and practice it daily.
  • Surround yourself with positive people that lift you up and encourage you to be your best possible self.
  • Wear clothes that represent your true authentic self. Find things that make you feel comfortable and happy.
  • Look at yourself holistically, you may be a work in progress, but that doesn’t mean you can’t love yourself along the way. 

Meal Meditations: 

Before your meal, try a sequence of Sun Salutations: 

Sun salutations are great to do before meals. Thank the sun, the earth, the soil, visualize your garden, a farm, the farmer, the plants growing, rain falling, seeds coming out of the ground + the energy that’s in your food. A lot of hard work has gone into your meal.


Right before your meal, try the Zen Meal Chant: 

First, let us reflect on our own work and the effort of those who brought us this food.
Second, let us be aware of the quality of our deeds as we receive this meal.
Third, what is most essential is the practice of mindfulness, which helps us to transcend greed, anger and delusion.
Fourth, we appreciate this food which sustains the good health of our body and mind.
Fifth, in order to continue our practice for all beings we accept this offering.

meal meditation


During your meal preparation +/or meal time, try a meal meditation: 

Connect with each ingredient in your meal. Observe it in its whole form, feel it, smell it, taste it and most importantly, connect to it. Read how to create your own meal bowls.

meal meditation 2


Books 

How to Eat by Thich Nhat Hanh

Mindful Eating by Rachel Bartholomew + Mandy Pearson

Light on Life by B.K.S. Iyengar


Mindful Moment with Dr. Mary: 

“Allowing for intuitive cooking means being Open, Relaxed, and connecting with the Creative part of yourself.

Open comes when we operate from a ‘judgment-free zone.’ Acceptance of others, of possibilities, of combinations, and of course — of ourselves.

Relaxation comes when one engages in self-care. More than adequate sleep, good nutrition, plenty of water, regular soaks, meditation, progressive relaxation, and exercise.

Creativity comes when you engage in self-acceptance and allow for things to flow.”

~ Mary Acunzo, Ph.D {we’ll be hearing more from Mary in the future!}

 

A special thank you to Olivia Eldridge, a Delicious Living Nutrition intern, for working on this post with me. Olivia is studying Psychology at Emmanuel College in Boston, MA with a strong interest in Eating Disorders and Nutrition. 

liv

 

 

 

 

 

with love

 

 

 

 

 

Featured Lifestyle

Spreading the Love: Bridget Pasalacqua

August 22, 2016

This month, I’m happy to share my fifth interview with a mentor that is one of my best friends. There are many that challenge us to understand ourselves, grow our spiritual practices and cultivate our lives. This series is to share with you a few of my own personal mentors that whether they are aware of it or not, have made a huge imprint on my life, love and world. 

friend

: a person who you like and enjoy being with; a person who helps or supports someone or something (such as a cause or charity)

First, a little bit about our friendship. It started through her husband, an elementary school friend of mine. Mike Pasalacqua was in a band called Bogged Down, and let’s say I was a “big fan”, pretty much groupie status. As I made it to the front of the stage every show, I was surrounded by all of the girlfriends of the band. They made me feel like I was supposed to be there. This show experience created an instant sense of community through music, which became a valuable tool of mine. Every year, our friends come together to travel to the Catskills to the Grey Fox Bluegrass Festival. Bridget and I have bonded through music, growing as individuals, food, gardening, loving life and building our lives everyday. She’s my soul sister. 

 BP1

What has been your journey into what you do?

In hindsight, becoming a nurse was more of a calling than a choice for me. I have worked in several nursing settings such as geriatrics, med-surg and oncology. My mother is a nurse as well and her work ethic is inspiring. Advocating for those in unfortunate situations, is a privilege. Today I am working, as a Case Manager, with an incredible and intelligent team of Registered Nurses and Social Workers. Many are also mothers. The support and life experience they provide is an essential part of doing my job. The obstacles our team faces vary from social to financial issues. Treating each case individually and holistically is key. Working as a Case Manager has opened my eyes to issues in health care such as, the complicated world of health insurance and the economy’s impact on health care.

What have you cultivated along the way? 

Witnessing a multitude of health problems in patients has led me to cultivate a strong connection with nature in order to maintain my health and the health of my family. Living in harmony with the seasons by seeking local produce and honoring natures gifts is very important to me. I have observed the chaos of modern day living and its affect on our health as individuals and society. I have found that actively seeking a mind-body-spirit connection is a beautiful way to live. I too lose myself in the fast passed pressures of life. Cultivating healthy relationships, recipes and body image is a priority. Even more so now that I have a daughter.

BP8

What inspires you?

I am inspired by art, music, nature and inspired most by those who stand up for what is right. By this I mean those who seek truth and aren’t afraid to point out problems as long as the next step is a solution. Together we can do anything! I am blessed to have so may inspirational people to look to. From well known role models such as Jane Goodall to those closest to me such as my husband He manages to work a full time job, come home and work in the garden, brew beer and bee keep to keep us connected with our food and its healing properties. That’s inspiring. The look on my daughters face when she discovers something new, that’s inspiring. How we live is how our children are taught. There is nothing that inspires me to live well more than my daughter.

What are the biggest things youve learned? 

I’ve learned that if you feel passionately about something whether it is art, music, food, the environment, social-economic issues go with it. Follow it. Discuss it. Support it. Perhaps not only are you seeking it but it is seeking you.

BP10

What are your intentions? 

My intentions include making this world a better place for our children. I intend to teach the importance of being connected to and respecting our environment. I intend to practice supporting local farmers, businesses who support fair trade and environmentally friendly products. I intend to support progressive ideas rather than regressive ones. I intend to act out of love rather than fear. I know my daughter is watching. Just the other day I caught her mimicking my yoga poses and deep breathing. She is only 16 months old! I intend to celebrate life with music, good food and friends. I intend to speak out against corporations that continue to put harmful ingredients in our everyday products. Awareness is key. I intend to do all I can to help patients have safe transitions home and will do all in my power to provide them with affordable medications and services. We live in a time where often the best treatment is erroneously unaffordable. I intend to do all I can to make sure everyone has access to quality health care.

How do you feel about your energy?

As far as my energy’s goes, if you read the last paragraph you might say its intense. For the most part I feel that my energy is good. I try to be aware of it and I do hold the belief that it is directly responsible for what comes back to me. In physics energy is a property of objects that can be transformed. I find it interesting that it doesn’t die. Energy can only be transformed. I like to combine science with my spirituality. I suppose that’s part of being a nurse. Our energy is the most important element in shaping our lives. This is why how we fuel it is so important. Conceptualize food on a cellular level. Is the energy provided by an animal that was raised in a small cage or crowded pen and fed GMO wheat with antibiotics equal to the energy provided by an egg laid by your neighbors chicken who roams freely and eats pesky grubs? Choose your fuel. Make no mistake, I will be buying eggs from my neighbor.

BP6

What is your relationship with food? 

I have become very connected to my food. I seek whole food without strange, unpronounceable ingredients. Time spent in my kitchen experimenting with recipes is sacred. Sharing food with friends and family is a blessing. I have made a habit of baking vegan cookies for my daughter. She enjoys watching and licking the spoon and they make a great on the go snack. I don’t partake in supporting the industrialization of our farms. I wasn’t always this way. In the 90s I was all about diet coke and fat free foods. I was overly concerned with being thin and body image. When we step away from commercialized products and seek real nutrition, our lives and energies improve tremendously. I have never felt better. This is a direct result of my relationship with food. Many say, “I cant afford to eat like that”, referring to the avoidance of processed foods. The truth is, we cant afford not to. The long term affects of consuming processed foods and industrialized animal products are devastating not only for the individual but for the environment.

What’s your favorite meal to create for yourself or others or both?

My favorite food to prepare goes with the seasons. In the spring its roasted asparagus. Summer comes and its Swiss chard and fresh eggs, strawberries in salads and blueberry cobbler. In the fall its apple crisp. Winter comes and its savory stews.

BP2

Who are your favorite teachers? why? 

The best teachers are the ones that lead you to the lesson but do not tell you what to think. Bonnie Jefferson is a retired BSN, RN and Patient Care Director that I had the privilege of working under. I believe that we hold many of the same beliefs. She taught me that kindness is more effective then sternness or the infliction of feat will ever be. She is a great leader and role model.

What is your vision board for 2016? 

I plan on remaining true to myself and enjoying the remainder of 2016. Time with family and friends is most important. I plan on watching my daughter grow and learn. I plan on learning with her. What’s better than seeing the world through a child’s eyes? If time provides blogging about being a working mom while homesteading is something I am interested in.

BP3

What’s your favorite book and why?

As far as reading goes, I wish I did it more. My favorite book right now is, Animal Vegetable Miracle by Barbara Kingsolver. It was introduced to me by Mary Jo Feresten an RN Case Manager that I admire for her class, intelligence and kindness. She has raised some very successful children. It is a book about eating with the seasons and is written with passion. I keep, Awakening the Buddha Within by Lama Surya Das at my bedside. A friend, Evan Small who is spiritually focused and lives a lifestyle that most can only dream of, let me borrow it over ten years ago. I couldn’t wait to introduce it to my father who believed that, “Jesus was hip to Buddha.” When my father died, my husband, then boyfriend gave it to me. It really brings the reader inward. I enjoy anything that is thought provoking.

BP5

How do you balance your life? 

Finding balance is challenging. I work 32 hours as a RN Case Manager and have a home, two acres, 16 month old, wheaten terrier, multiple gardens and bees. In order to maintain any kind of balance I must plan ahead. The most important part of my day could very well be that short window of time I’m up before my family. That’s time for coffee and meditation. It helps with balance. Staying inspired also helps keep me balanced.

How do you practice mindfulness?

Mindfulness and balance are two things I’m constantly striving for and admittedly not always able to achieve. Being mindful definitely takes practice. I try to stay present and live in the moment. If my mind spends too much time in the past or future I find myself losing balance. Incorporating yoga and/or meditation into my daily practice has proven to be beneficial. Mindfulness is a daily practice.

BP9

What are some thoughts you’d love to share with others?

I would like to thank my dear friend, teacher, road trip, live music companion and local food enthusiast, Nicole Cormier RD, for providing me with the opportunity to answer some of her questions. She is a constant inspiration.

Connect with Bridget: 

Facebook
Instagram

Thank you for letting us Spread the Love with this month’s inspirational interview. Look forward to next month’s interview with love from, Shawn Vecchione. Let’s learn to love and be ourselves with the help of each other!

with love

Featured Lifestyle Recipes Travel

Off the Grid Newfoundland

August 15, 2016

In November 2015, Shawn + I traveled along the shoreline of Newfoundland for 3 weeks. Newfoundland is a coastal region along the Atlantic, northeast of Maine and Nova Scotia. Much like Cape Cod, the climate is mild and ever-changing. It is famous for its vast landscapes and endless natural beauty. I had a blast posting our new food experiences through social media while traveling off the grid. 

Our Bed

I am excited to share this experience with my readers as a real-life example of how to cook and eat intuitively with the materials around you. I packed a drawer full of supplies (see the picture below for an example of what I brought) and was limited only by my creativity. In addition to these staple foods, I sought out local food sources and harvested wild ingredients. The possibilities of edible plants found in Newfoundland include lots of wild berries, like cranberries, blueberries + partridge berries, several varieties of mint and much more.

Newfoundland Pantry

I did most of my cooking in a cast iron pot and skillet, using a fire as well as a propane burner. I hope this will inspire you to embrace the resourcefulness wherever you are and find intuitive cooking to be an enjoyable process. Sometimes the best method is the simplest method! 

Wild Blueberries

After harvesting blueberries for hours on end, I could incorporate them into our morning routine as much as I wanted. Below are some of our breakfasts you can use as inspiration. 

Buckwheat Blueberry Pancakes
These were a definite favorite breakfast for us. First I made a batch of small round pancakes, however because I only brought a wooden spatula, it was slightly challenging to get a clean flip. So, for the rest of the batter, I made one large pancake that almost filled the skillet. Huge success!! I was asked to repeat this breakfast several times throughout our trip. 
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Ingredients
  1. Lots of Blueberries (use your intuition)
  2. 1 cup buckwheat flour
  3. 1 tablespoon Chia Seeds
  4. 1 tsp Baking Powder
  5. 1/4 tsp Cinnamon + Nutmeg mix
  6. 1 cup of Coconut Milk
  7. 2 TB Coconut Oil
  8. Drizzle of Maple Syrup
Instructions
  1. Mix chia seeds, baking powder, cinnamon + nutmeg and buckwheat flour in a small mixing bowl. Then, mix in coconut milk + blueberries. Melt coconut oil in a skillet, then drop 2 TB of batter into the pan. Let brown on one side, then flip. Drizzle with maple syrup.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

 Chia Seed French Toast

Chia Seed French Toast
Okay I lied. This was Shawn's favorite recipe. He specifically asked me to mention that he is a "French Toast Guy" + these blew him away.
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Ingredients
  1. 2 slices of Sourdough Bread, sliced in half
  2. 2 TB ChiaSeeds
  3. 1/4 tsp Cinnamon
  4. 1 cup CoconutMilk
  5. 1 TB CoconutOil
  6. 1 TB MapleSyrup
  7. 1/2 cup Blueberries
Instructions
  1. Mix chia seeds, cinnamon + coconut milk in a small bowl. Melt coconut oil in a cast iron skillet over medium heat. Dip each slice of rye front and back into the mix, then place into skillet. Cook until crisp, then flip to repeat on the opposite side. Add maple syrup + 1/2 cup berries.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/
Hibiscus Sun Tea
This was a tea we brought from home that was just sitting in the pantry. You can choose any tea of your choice to lay out in the sun and enjoy over ice or as is. I heated ours up a couple chilly afternoons. 
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Ingredients
  1. 5 tsp Hibiscus Petals
  2. 1/2 gallon Fresh Spring Water
Instructions
  1. Simply let sit out on a sunny day until tea is a desired taste. It takes between 2 - 4 hours. You can use a reusable tea bag or strain the petals after the tea has brewed.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

 Before traveling, we harvested everything we could in our garden to bring with us. We were able to take some peppers, eggplant and kale. 

Curry Vegetables

Garden Vegetable Curry with Sweet Brown Rice 
This was one of my favorite recipes that I was able to incorporate some vegetables from home + some found at the farms in Newfoundland.
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Ingredients
  1. 2 cups of canned Organic Garbanzo Beans, rinsed
  2. 1 Red Bell Peppers
  3. 1 Yellow Bell Pepper
  4. 2 Carrots
  5. 1 Delicata Squash
  6. 2 Potatoes
  7. 1/2 Onions
  8. 1 cup Yellow Beans
  9. 1 cup Eggplant
  10. Parsley for garnish
  11. Basil for garnish
  12. 1 can of Organic Coconut Milk
  13. 2 heaping spoons of Curry
  14. 2 heaping spoons of Coconut Oil
  15. 1 cup of Sweet Brown Rice
Instructions
  1. Cook rice in 2 cups of water until tender. Saute all vegetables in coconut oil until tender, then add coconut milk, curry and beans. Top with parsley + basil.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

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Sunshine Squash Hot + Sweet Soup (wing it!)

Guide: Sweet Brown Rice, Sunshine Squash, Delicata Squash, Balsamic Sweet Peppers, Parsley, Bok Choy, Basil, Vegetable Broth, White Beans, Bragg’s, Coconut Oil.  

 

Sunset

 

Newfoundland Wild Salmon Steaks
Most of the licensed fishermen use gill nets to harvest their yearly quota. We were gifted a whole salmon that was accidentally harvested with this year’s cod collection. Lucky me! 
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Ingredients
  1. 1 TB Bragg's Amino Acids
  2. 2 TB Olive Oil
  3. 1 Salmon Steak
Partridge Berry Sauce
  1. 1 TB Coconut Oil
  2. 2 TB Raw Honey
  3. 1/2 tsp Bragg's Amino Acids
  4. 1/2 cup Partridge Berries
  5. dash of turmeric
  6. dash of arrowroot for thickening
Instructions
  1. Pan-sear over medium heat in Olive Oil with Bragg’s Aminos until cooked through, about 5 minutes on each side. In a small pan, heat honey, Bragg's and berries over medium-low heat until sauce consistency. Then, top salmon with sauce.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

 

Lentil Pepper Stew
Most nights I was preparing dinner with my headlamp.
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Ingredients
  1. 1 cup Whole Blue Lentils
  2. 1 Red Bell Pepper
  3. 1 Yellow Bell Pepper
  4. 1 cup Yellow Beans
  5. 1 Zucchini
  6. 1 Asian Eggplant
  7. 1/2 Onion, chopped
  8. Parsley to garnish
  9. Basil to garnish
  10. Swiss Chard, chopped to garnish
  11. 4 cups Vegetable Broth
  12. 2 TB Red Palm Oil
  13. 2 TB Bragg’s Aminos
  14. 1/4 cup Safflowers
  15. 2 TB Cumin
Instructions
  1. Saute onion in 1 TB red palm oil, then add all vegetables until slightly tender over medium heat. Add broth, aminos, spices + lentils, then simmer until lentils are tender. Garnish with basil, parsley + swiss chard.
Notes
  1. NOTE: these safflowers are not spicy like threads of saffron. They have a sweeter taste and a floral scent to them.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Partridge Berries

Before we were heading over to our friend Glen’s house for me to prepare our Salmon feast, I harvested a huge bowl of wild partridge berries to use throughout the meal (salmon glaze, millet dish & a berry crisp). Glen shared that his mother used these berries in her well known, Partridge Berry Pudding. It is definitely a more tart tasting berry compared to the native blueberry. It almost reminds me of a smaller cranberry and often grows in similar locations. 

Newfy Vegetables

The potatoes + carrots were grown in a local’s garden that was shared with us for this meal. Bob, the grower, experienced a huge variation in the size of his potatoes + carrots from year to year. I have to say that they were the sweetest carrots I’ve had compared to during a summer season. The growers here did experience a abnormally cold July, which affected this year’s crops. However, may be the reason for a sweeter carrot. 

Berry Crisp

Partridge + Blueberry Crisp – (wing it!)

Partridge Berries, Blueberries, Raw Honey…. and for the topping…Oats, Chia seeds, Maple Syrup + Cinnamon & Nutmeg Mix. 

Shawn and Tanka

Basil, Gorgonzola + Tomato Grilled Cheese (wing it!)

Sourdough Bread, 2 TB Gorgonzola Cheese, 2 Slices of Heirloom Tomato + 4 Basil Leaves grilled in a cast iron skillet with red palm oil.

Bleu Cheese Grilled Cheese

Cumin Potato Egg Scramble

Peppers, Onions, Potatoes, Cumin, Eggs, Coconut Milk scrambled in a cast iron skillet – A definite one skillet comforting breakfast when the wind is howling.  NOTE: I found it challenging to find local farm fresh eggs at first. However, after asking around I was able to find a local grower that uses all sides of his yard for growing and also had a pristine chicken coop. Score! 

Spicy Eggs

 

Chili

Garden Vegetable Chili

Guide: 1 large jar Web of Life Heirloom Tomatoes, 1/2 jar of Appalachian Naturals Salsa, 2 TB Nobska Farms Hot Sauce, dash Cayenne Pepper, 1 tsp Cumin, Vegetable Broth, 2 heaping spoons of Red Palm Oil, Red, Yellow, Green & Purple Peppers, Yellow Beans, Onions, Delicata Squash, Potatoes, Carrots, Kidney, White + Black Beans

Chili

Fire

Chili

Newfoundland Crab season is in the Spring, however we were so excited to be gifted some that was harvested in season from our local friends. I steamed the thawed crab over the fire in a cast iron skillet. I used a tiny bit of water, hoping not to lose any of its sweet flavor.  It was served with the leftover roasted roots, partridge berry millet that was soon turned into another curry flavored side. I added a can of organic coconut milk, 1 TB Coconut Oil & 1 heaping spoon of curry. This is a great strategic addition to a range of leftovers when camping. 

King Crab

Cod Season is in the Summer months. According to one of my interviews, there are three different licenses Newfoundlanders can carry. They vary in the quota they are allowed to harvest per year. One of the fishermen we spent time with has the lower amount in pounds allowed, however is able to make a living as a fisherman with taking on several part-time work over the years at a local nickel factory and electrical jobs in his area. 

Morning Coffee

Moose hunting season was open during our visit. As we drove in line for the ferry to cross over the ocean into Newfoundland, we saw several hunters in their travels with huge refrigerator systems in the back of their trucks. We were given some local moose meat that was made into sausages and some that was jarred from the beginning of the season. Moose seems to be a sustainable part of the food system, where there are an abundance of these animals around Newfoundland. According to one of the highway signs, there were over 600 car accidents involving moose over the course of last year and over 20 deaths. 

Moose and Potatoes

Local Moose Sausage + Potatoes in a cast iron skillet with a spoonful of olive oil and a teaspoon of my go to Red Door Seasoning. The moose sausage was surprisingly tasty with a little bit of spice to it and reminded me of venison. 

Walks

A local retired couple, Bob & Marg, spend a lot of their time pickling beets, making apple butter + canning moose + even seal. They shared several of their products with us to use throughout our trip including a bottle of Apple Wine, which I was warned to drink slowly (It’s not your average wine in the liquor store). 

Beets  

A local favorite dish is called, Cooked Dinner or Jigg’s Dinner. Similar to our New England “Boiled Dinner” around St. Patrick’s Day, they use their traditional vegetables, cabbage, carrots, turnips and potatoes. The meal is started with a portion of salted beef that is purchased in a bucket. Typically, it is started at 8am in the morning by simmering the salted beef in a pot of water. The first pot of water is dumped and a second is used to continue the flavor process with less sodium concentrated. After a couple hours, the vegetables are then added to the pot to absorb the flavor and cook for a few hours. The next step is adding split peas, which is called pea pudding. It is often served with some type of meat, such as chicken, beef or pork and lots of gravy. 
 

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Below is a blueberry duff, which is a type of steamed pudding, boiled in a cotton bag in the same pot with the vegetables and salt beef in traditional Newfoundland Jigg’s Dinner. 

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Seabuckthorne is a berry that has been known for its rich source of antioxidants. A local was given a batch to freeze and add to his morning smoothies. These beautiful yellow berries are pretty tart, but a small and juicy. 

Seabuckhornes

There are several fruit trees that have grown well here in Newfoundland. A local’s father has developed quite an interest in caring for his fruit trees, including apple, plum and pear trees. 

A spontaneous shoreline rock excursion lead us to an insanely delicious meal for dinner. One of my favorites for sure. We searched in each crevasse in the pools of salt water at low tide. The time Shawn doesn’t surf in this area, due to the reef being dangerously exposed. We found adorable starfish and edible sea urchins, snails and mussels.

Snails

Escargot is a great protein that can be harvested and prepared in minutes. Although you can eat them raw, I prefer to steam them, then simply pull the meat out with anything the size of a toothpick. 

Sea Urchin

We filled our basket with an abundance of protein while tiring ourselves out, jumping from rock to rock. I made a delicious local cabbage salad with radishes from home, added a quartered artichoke hearts, sea salt, fresh ground pepper, then topped it with our steamed sea urchin, mussels and escargot with a balsamic dressing. 

foraging

Sea Cabbage Salad
A fun foraging afternoon inspired this salad that I'll definitely be making at home in the future.
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Ingredients
  1. 1 cup cabbage, shredded
  2. 1 radishes, sliced
  3. 1/2 cup artichoke hearts
  4. dash sea salt
  5. dash ground pepper
  6. 1/2 cup mussels + escargot, steamed
  7. 2 TB Balsamic Dressing
Instructions
  1. Prepare a salad style bowl using all of the above ingredients. Top with mussels + escargot for protein.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

During an off-trail adventure, we ran into a blackberry patch, which was the perfect afternoon snack to load up. 

Blackberries

A near by running river and fresh water pool has been our go to spot for cleaning up throughout the camping trip. During my several minutes of convincing myself to dive in, I spotted a raspberry patch on the side of the pool. 

Cumin Cabbage + Carrots with Raisins over Spaghetti Squash

1 can of Organic Coconut Milk + 4 TB Cumin, Carrots, Cabbage, 3 TB Organic Raisins, 1 TB Turmeric, dash of Sea Salt, 1 TB Bragg’s Aminos, 1 cup Millet, 2 Potatoes, 1 cup Sunshine Squash, 2 Onions, 2 cups Vegetable Broth. 

Spaghetti Squash Curry

Love

 

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Vegetables

 Sautéed Beets + Artichokes on Toast

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Barns

 

Waterfalls

 

Breakfast

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Simple Cabbage Salad (wing it!)

Guide: purple cabbage, carrots, onion, beans, olive oil, spices, herbs + a local relish! 

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We couldn’t go the trip without a classic PB + J! (local jam + natural PB)

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Thank you for following! 

Nicole + Shawn