Nutrition from the Ground Up - An intuitive guide for cultivating a healthy food practice

Vegetable Meatballs

December 16, 2016

meat·ball

a ball of ground or chopped protein with added seasonings.

This past Fall, I got married to Shawn Vecchione and was honored to enjoy some of his family’s famous Italian recipes the night of our rehearsal dinner. See, this was quite a big deal! The Vecchione Family ran an Italian restaurant, Villa Vecchione, at the corner of Main Street and Potter Avenue in Hyannis, MA until 1992. This is the same location I now own The Local Juice with my partner, Jen Villa. One of their “secret recipes” was also enjoyed that evening….THE FAMOUS VEGETARIAN MEATBALLS. I haven’t received the recipe yet, but I was totally inspired to intuitively make my own for this season.

Vegetable Meatballs

2016-12-16 13:00:48

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Ingredients

4 cups oats
½ cup oregano
6 dates
2 cups almonds
1 cup nutritional yeast
1 tsp Sea Salt
½ tsp pepper
3/4 bunch kale
6 carrots
½ cup chia seeds

Instructions

Preheat oven to 350 degrees. Blend all ingredients in food processor. Roll into small balls and place on baking sheet coated with olive oil. Bake for 10 minutes. Serve with tomato sauce, 1 cup veggies + spaghetti squash OR as an appetizer with sauce on the side for dipping.

Notes

Makes about 30 vegetables meatballs.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

What is Nutritional Yeast?

Simple, yet complex. It is an inactive yeast made from sugarcane and beet molasses from a fermentation process. Just like other fermented foods, it has benefits like antiviral, antibacterial and immune boosting. The nutrient package is pretty impressive: B vitamins, 9 grams of protein per 1/4 cup, folate, thiamine, riboflavin, niacin, selenium and zinc. The nutty cheesy flavor makes it a great addition to lots of vegan dishes or in place of other processed condiments. NOTE: Be sure your nutritional yeast is labeled Non-GMO.

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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

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.

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.

Fermented Delicata Squash

2016-12-02 08:35:54

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Ingredients

12 whole allspice
3 cinnamon sticks
1 TB whole cloves
1/2 nutmeg
4 onions
4 pounds delicata squash
8 TB sea salt
2 Gallon of water

Instructions

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.
Sterilize the jars, bands, lids and rocks (see below)
Cool brine to room temperature.
Slice squash in half and remove the seeds.
Thinly slice onions and squash.
Fill jars with layers on onions and squash.
Press down to compress the vegetables and eliminate any spaces between them.
Stop filling jars when there is 2-3 inches from the top.
Pour brine to cover vegetables.
Place rock on top of vegetables an push down.
Screw the lids on the jars.
Let sit at room temperature for 3 days, then move to refrigerator.

Notes

You will have brine leftover, so plan to ferment other winter vegetables.

By Briget Bride + Nicole Cormier

Adapted from Wild Flavors

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

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.

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.

Making the brine.

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

Packing your jars:

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

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.

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.

More resources:

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

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Fermentation

November 7, 2016

Fermentation is an ancient process of food preservation and has existed in every society and culture we have record of.

Fermenting vegetables begins with lacto-fermentation (lactic-acid bacteria also known as probiotics). The lactic acid bacteria work with the naturally occurring yeasts to break down and preserve the food. Lactic acid is a natural preservative that hinders the growth of harmful bacteria and enhances the nutrient content of the food. Lacto-fermentation increases the vitamin and enzyme levels of the food and makes the raw food easier to digest.

Fermenting Vegetables

When it comes to fermenting vegetables there are three things that really matter:

Water: the quality of the water matters. Use filtered water, if you do not have a filter fill a bowl with water and let sit uncovered overnight, the impurities will evaporate
Salt: use salt that is free from anti-caking agents, I prefer sea salt. How to tell if your salt has anti-caking agents on it? Read the ingredients.
Vegetables: try to use the freshest most organic vegetables that are free from chemicals

Making a Brine

Sometimes you will need a brine to ferment your vegetables, and can most of the time salt to taste. If your vegetables aren’t naturally water producing like say carrots you’ll need to make a brine.

A good rule of thumb is a {5% salinity brine}:

3 tbsp sea salt : 1 quart filtered water

Weighing Down the Vegetables

Fermenting is an anaerobic process therefore the vegetables must stay submerged. Sometimes your product will stay submerged on its own, or when it doesn’t you can use a cabbage leaf or pickling weights.

Time

How long your product will take to ferment will vary. There is no set amount of time but you should let it sit for at least 3-5 days. You can start tasting after day 3 and then keep tasting until your pallet is satisfied.

Homemade Sauerkraut

Grab a common cabbage, sea salt, mason jar (or crock), a large bowl, knife AND your hands!

Add 1 TB of Celtic Sea Salt to 1 head of cabbage. Then, begin massaging your shreds of cabbage until it is slightly tender with lots of juice. You can add ginger, turmeric, other spices or vegetables (see below! I added juice pulp). Fill a mason jar OR a fermenting crock if you have one to use. Whether you’re using mason jar or crock, you will need a weight to sit on top of the cabbage.

If you’re using a crock: Keep the crock in a warm area (68-72 degrees) for the first couple days and then move it to a cooler area (59-64 degrees) for the rest of the time. NOTE: you can ferment your sauerkraut for a minimum of three days. Be sure to add the salt water mixture to the seal when it runs low.

After 2 weeks you can open the crock to skim off any layer of mold or bubbles (don’t worry, it’s natural) and add more salt water mixture to the original level. NOTE: the longer you wait, the stronger the sauerkraut gets!

If you’re using a mason jar: Allow it to sit and some of the natural water from the cabbage should rise. If necessary, add some of the cooled salt water until the top of the cabbage is submerged 1 inch. You can then use a great device called, KrautSource OR use a larger mason jar and place a smaller jar filled with rocks as a weight to keep the cabbage well packed. Check out The Art of Fermentation for more reading.

Lacto-Fermented Pickles

To make pickles you first have to make your own whey by straining yogurt in cheesecloth over a bowl overnight. The liquid that has separated, the whey, is the key ingredient to making your pickles.

Next you add 4 tablespoons of whey, 1 tablespoon of non-‐iodized salt, 2 teaspoons of seasoning of your choice and sliced cucumbers together in a mason jar. Be sure that your salt has color, such as pink sea salt! Then just fill it up with purified water to cover the top of the cucumbers and top it off with the lid. Be sure to use water without chlorine. Put the jar in an open container to prevent a mess from what takes place next.

This is when the lacto-fermentation begins! First the bad bacteria are killed off because they are no match for the salt. The good bacteria, also known as lactobacillus, survive, multiply and get to work. They convert lactose and other sugars into lactic acid, which preserves the cucumbers.

Preserving your vegetables this way provides many health benefits. According to http://www.culturesforhealth.com, “Lactic acid also promotes the growth of healthy bacteria in the intestinal tract. That is why lacto-fermented foods are considered probiotic foods.”

If your pickles are not turning out right here is some troubleshooting advice. The room temperature could have been too hot during the fermentation process. It is best to lacto-ferment veggies right after picking. You can also add grape leaves to help keep that delicious crutch! Be sure to read the labels of your ingredients.

Special thank you to Alie Romano, a chef specializing in fermented foods who held a guest workshop at The Local Juice.

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Cauliflower Grits

September 1, 2016

Make your own cauliflower grits by placing raw cauliflower into a food processor until it is the consistency you’d prefer. Then sauté with olive oil + seasoning.

Seasonal ingredients have more nutrients + flavor:

Native corn has phosphorus & niacin to support your body with critical functions. Eat corn when it is in season from a local farm that confirms they plant non-GMO corn. We can also mindfully thank cauliflower for giving your body vitamin C that supports the body’s muscles, bones + immune system.

Carrots are amazing root vegetables with beta-carotene, vitamin A + C. Don’t forget to try all the different varieties.

Bolero: sweet, juicy, crunchy, orange
Ithaca: sweet, light taste, deep orange
Little Finger: extra sweet, orange
Nantes Half Long: tender, sweet, deep-orange
Purple Dragon: sweet, rich, purple skin, yellow core
Royal Chantenay: sweet, tender, reddish-orange
Scarlet Nantes: sweet, juicy, fine-grained, coreless, orange-red
Short ‘n Sweet: sweet, juicy, bright orange
St. Valery: sweet, tender, little core, bright reddish-orange
Touchon: crisp, sweet, coreless, orange

Mussels are your B12 shot! They have readily absorbed source of B & C vitamins, amino acids & minerals like iron, phosphorus, potassium , selenium and zinc.

NOTE: Mussels are on average $3.00 per pound. This locally delicious meal fed a family of 3 for under $15.00.

Summer Mussel Stew

2016-09-01 10:47:04

You can choose to add any seasonal produce you picked up at the farmer's market.

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Ingredients

2 lb Mussels
3 cups water
1 lemon, cut in half
2 ears of local corn, in half
3 carrots, slices
2 inches of ginger root, chopped
3 cups of cauliflower grits
2 TB olive oil
dash of sea salt
a few dashes of curry

Instructions

Place mussels into a medium pot with water, ginger, carrots, corn, lemon. Cook on medium to high heat for 10 minutes until mussel shells are open. In a skillet, saute cauliflower grits with olive oil, sea salt and curry. Serve stew over grits.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

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Energy Bursts

August 30, 2016

en·er·gy

the strength and vitality required for sustained physical or mental activity.

These are power snacks that contain {Protein} + {Fiber} to balance energy levels + hunger. They are also fabulous to serve for parties that may remind your guests of cute little donut holes.

Simple Ingredients:

1 c Hazelnuts or your preferred nut
1 c pepitas
1 c goji berries
1 c chia seeds
1 c coconut (shredded)
1 c maple syrup
6 medjool dates
4 c {Juice Pulp OR grated} – carrot, lemon, ginger & turmeric

In a food processor outfitted with an “S” blade, or a heavy duty blender, process hazelnuts + pepitas until coarsely ground. Add the dates and goji berries, then process until mixture sticks together. Place into a large mixing bowl, add juice pulp, maple syrup + chia seeds. Form the mixture into two tablespoon size balls and roll in coconut. Makes 16 servings.

Nurturing Portion = two

Meals-to-go

You can easily throw two energy bursts onto a salad for a quick lunch. Another delicious idea is to add curry to your energy bursts for a spicy change up. We love using these creative nuggets at The Local Juice Bar + Pantry.

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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.

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.

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.

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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.

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.

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 you’ve 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.

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.

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.

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.

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.

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.

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!

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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.

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.

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!

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

2016-03-28 10:48:37

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

Lots of Blueberries (use your intuition)
1 cup buckwheat flour
1 tablespoon Chia Seeds
1 tsp Baking Powder
1/4 tsp Cinnamon + Nutmeg mix
1 cup of Coconut Milk
2 TB Coconut Oil
Drizzle of Maple Syrup

Instructions

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.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Chia Seed French Toast

2016-03-28 16:53:43

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

2 slices of Sourdough Bread, sliced in half
2 TB ChiaSeeds
1/4 tsp Cinnamon
1 cup CoconutMilk
1 TB CoconutOil
1 TB MapleSyrup
1/2 cup Blueberries

Instructions

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.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Hibiscus Sun Tea

2016-03-28 16:07:00

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

5 tsp Hibiscus Petals
1/2 gallon Fresh Spring Water

Instructions

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.

By Nicole Cormier, RD, LDN

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.

Garden Vegetable Curry with Sweet Brown Rice

2016-03-28 16:17:52

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

2 cups of canned Organic Garbanzo Beans, rinsed
1 Red Bell Peppers
1 Yellow Bell Pepper
2 Carrots
1 Delicata Squash
2 Potatoes
1/2 Onions
1 cup Yellow Beans
1 cup Eggplant
Parsley for garnish
Basil for garnish
1 can of Organic Coconut Milk
2 heaping spoons of Curry
2 heaping spoons of Coconut Oil
1 cup of Sweet Brown Rice

Instructions

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.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

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.

Newfoundland Wild Salmon Steaks

2016-03-28 16:30:09

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 TB Bragg's Amino Acids
2 TB Olive Oil
1 Salmon Steak

Partridge Berry Sauce

1 TB Coconut Oil
2 TB Raw Honey
1/2 tsp Bragg's Amino Acids
1/2 cup Partridge Berries
dash of turmeric
dash of arrowroot for thickening

Instructions

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

2016-03-28 17:07:37

Most nights I was preparing dinner with my headlamp.

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Ingredients

1 cup Whole Blue Lentils
1 Red Bell Pepper
1 Yellow Bell Pepper
1 cup Yellow Beans
1 Zucchini
1 Asian Eggplant
1/2 Onion, chopped
Parsley to garnish
Basil to garnish
Swiss Chard, chopped to garnish
4 cups Vegetable Broth
2 TB Red Palm Oil
2 TB Bragg’s Aminos
1/4 cup Safflowers
2 TB Cumin

Instructions

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

NOTE: these safflowers are not spicy like threads of saffron. They have a sweeter taste and a floral scent to them.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

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.

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.

Partridge + Blueberry Crisp – (wing it!)

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

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.

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!

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

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.

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.

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.

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.

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).

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.

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.

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.

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.

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.

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.

Sea Cabbage Salad

2016-03-29 09:41:10

A fun foraging afternoon inspired this salad that I'll definitely be making at home in the future.

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Ingredients

1 cup cabbage, shredded
1 radishes, sliced
1/2 cup artichoke hearts
dash sea salt
dash ground pepper
1/2 cup mussels + escargot, steamed
2 TB Balsamic Dressing

Instructions

Prepare a salad style bowl using all of the above ingredients. Top with mussels + escargot for protein.

By Nicole Cormier, RD, LDN

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.

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.

Sautéed Beets + Artichokes on Toast

Simple Cabbage Salad (wing it!)

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

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

Thank you for following!

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Featured Recipes

Sprouts

May 26, 2016

Sprouts are the first shoots of a plant and are tender, delicate, tasty, and highly nutritious. They are new life awakening. Once sprouted, our bodies can better absorb essential nutrients like iron, calcium, amino acids, B vitamins, and vitamin C. When plants are sprouted they are also easier to digest, in their simple sugar and amino acid form. Sprouts are delicious any time of the year but make for a great source of nutrients and freshness during the early Spring months. Early Spring gardening is about hardy greens and delicate sprouts, providing the bare essential nutrients needed for keeping our bodies ad minds healthy when fresh food, sunlight, and movement are in shorter supply.

You can purchase sprouted grains at various food stores but you can just as easily do it yourself! It’s an easy process, offers you fresh and healthy food, and can be a fun project to try. Sprouts are so good because the biochemical changes that occur during the sprouting process allow them to be more digestible and increase their vitamin content. For example, the sprouted mung bean has the simple carbohydrate content of a melon, the vitamin A of a lemon, the thiamin of an avocado, and the list goes on.

You can sprout many things! Try grains, seeds, or beans. For grains, first, find the whole grain you’d like to try sprouting. You can choose any that still has the germ and bran and has not been altered yet. For example, amaranth, barley, buckwheat, corn, einkorn, farro, kumut, millet, quinoa, rice, rye berry, sorghum, spelt, or wheatberry all will do the trick. Try these simple steps:

What to gather:

1-quart mason jar
Cheese cloth or screen (to allow water and air through)
Metal band or rubber band to secure cover
½ cup of grain
Water

1. Rinse and drain the grains
2. Place the grains in a bowl of water, covered a couple of inches, and soak overnight to release enzyme inhibitors
3. Drain the grains and rinse again with cool water
4. Place the grains in the jar and cover
5. Turn the jar upside down and angled so that air can circulate in and water can drain out
6. Every 12 hours or so rinse the grains with water, drain, and return to the upside-down position
7. Continue step 6 until your grains have sprouted, rinse again, store in the refrigerator, and enjoy!

You can also try sprouting seeds and beans with a similar process! To calculate your bean-to-sprout ratio follow these simple guidelines:

1 lb of small seeds = 20 liters
1/4 cup of beans = 1 liter

TIP: Use 1 TB of seeds OR 1/8 cup of beans to make 2 cups of sprouts

Now, you can sprout pretty much anything- try one of the following: alfalfa, broccoli, sunflower, radish, lentils, mung beans, peas, arugula, beets, adukzi beans, clover, mustard, garlic chive, garbanzo, cabbage, quinoa, pumpkin, hemp, chia, garlic, or leeks.

1. Fill a mason jar or bowl with cool water and soak your beans or seeds for 4-12 hours, covered with a cloth
2.Rise and drain with cool water, cover with a cloth, set in a dark place for 2-5 days, rinsing and draining every 12 hours
3. After 3-5 day when sprouts are desired height, set in the sunlight for a day to increase the chlorophyll content
4. Harvest when sprouts are 1-2 inches long with delicate green leave; enjoy within 4 days

Any of these sprouts can be added to salads, soups, stir-fry’s for a yummy taste, texture, and health boost. Think outside the box and try your newly sprouted grains at all meals of the day, even dessert! You can also bake with them, dry them, or make them into flour.

FOOD	SOAKING TIME	SPROUTING TIME (days)
Almonds	8-12	No Sprouting (if pasteurized) 3 Days (raw)
Adzuki Beans	8-12	4
Amaranth	8	2-3
Barley	6	2
Black Beans	8-12	3
Brazil Nuts	3	No Sprouting
Buckwheat	6	2-3
Cashews	2-4	No Sprouting
Garbanzo	8	3-4
Flaxseeds	½	No Sprouting
Hazelnuts	8-12	No Sprouting
Kamut	7	2-3
Lentils	7	2-3
Macadamias	2	No Sprouting
Millet	5	1
Mung Beans	8-12	4
Oat Groats	6	2-3
Pecans	6	No Sprouting
Pistachios	8	No Sprouting
Pumpkin Seeds	8	3
Radish Seeds	8-12	3-4
Sesame Seeds	8	2-3
Sunflower Seeds	8	1
Quinoa	4	2-3
Walnuts	4	No Sprouting
Wheat Berries	7	3-4
Wild Rice	9	3-5

Try out some of these recipes, great ways to enjoy these gorgeous little sprouts!

Shiitake Lettuce Cups

2016-05-25 13:27:52

You may intuitively create your own lettuce cups. Bring together a protein with your choice of seasonal vegetables. You may also like to add 1/2 cup of cooked grain to each serving.

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Ingredients

1 cup Shiitake mushrooms, sliced
1 TB Srirachi sauce
2 TB Unfiltered Apple Cider Vinegar
2 TB Bragg's Aminos
2 TB Dijon mustard
1 block Tempeh, crumbled
1 cup Broccoli Sprouts
1 TB Coconut Oil
1/2 cup Shredded Carrots
1/2 cup Onions, sliced
1 TB Sesame Oil
1 head Boston Lettuce
2 cloves garlic, chopped

Instructions

In a large frying pan, heat palm oil and sauté tempeh, mushrooms, onions, srirachi sauce & garlic. Cook for 10 minutes, covered. In a mason jar or small bowl, mix dressing using tamari, mustard, vinegar & sesame oil. Place tempeh mixture into each lettuce cup, then drizzle dressing and top with carrots & broccoli sprouts. To finish, drizzle more srirachi sauce. Serves two for dinner or four for an appetizer.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Fresh Shrimp Vegetable Spring Rolls

2016-05-26 06:06:48

You can also intuitively design your own spring rolls with a different protein and vegetables with what you have in your kitchen.

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Ingredients

8 spring roll rice papers
16 shrimp, sautéed in red palm oil
1 cup pea greens or any greens
1 cup chinese rose radish sprouts or any sprouts
1 cup carrots, shredded
1/2 cup mushrooms, sliced
1 cup asparagus, chopped
1/2 cup water chestnuts, sliced
12 fresh mint leaves

Instructions

Fill a large mixing bowl with warm water, then submerge one paper into water until it feels extremely flexible. Remove from water and let drip over bowl, then place onto cutting board. Lay mint leaves in a row horizontally across. Top with all other ingredients, accept shrimp. Lay shrimp in a row horizontally across. Pull inwards both sides, then lift side closest to you, folding it over in the opposite direction until it creates a roll shown in picture.

By Nicole Cormier, RD, LDN

Nutrition from the Ground Up https://nutritionfromthegroundup.com/

Or just a simple Sprouted Sandwich:

1 cup of sprouts
1 TB Avocado
2 TB hummus
1 fried or poached egg
2 slices of homemade Sourdough or a Sprouted Grain Bread

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Featured Lifestyle Recipes Videos

Spring Seasonal Picks

May 23, 2016

One word you will see repeated throughout Nutrition from the Ground Up is practice — the beauty of this approach is that it is shifting your relationship with your food, which will happen over time. Picking out a few in-season fruits and veggies to have on hand and incorporate into your recipes as substitutions is an excellent way to develop your intuitive cooking practice without becoming overwhelmed. Here are a few foraged items that you could experiment with this Spring for FREE:

Fiddleheads:

Benefits: High vitamin A, Niacin, Phosphorus, Iron + Vitamin C
Storing Guide: Store in the refrigerator in a container or bag for up to a week or blanch and freeze.
Tips: Blanch for 1 minute. Saute in olive oil or coconut oil + add to 1/2 cup cooked grain/potato + protein.
Note: only available in April + May.

for·age – (of a person or animal) search widely for food or provisions.

Garlic Mustard:

Benefits: Vitamin C, Fiber + carotenoids
Tips: Sauté in olive oil or coconut oil. For a meal, be sure to pair with vegetables, 1/2 cup cooked grain/potato + a protein. Chop + add to salads
Storing Guide: Keep in a vase of water
Note: Harvest upper stem, leaves + flowers.

Dandelion Greens:

Benefits: Vitamins K + A & C. Heals, purifies your blood + settles digestion.
Tips: Blanch in boiling water for 20 to 30 seconds. Add to anything, eggs, stew, salad, casseroles or sauté with olive oil or coconut oil. For a meal, be sure to pair with a potato or grain + a protein.
Storing Guide: Rinse gently, pat dry, and store them in plastic bags in refrigerator drawer
Note: part of the Sunflower family