Shit I’m Diggin’
Winter Edition
Immune building recipes, seasonal wellness tips, elemental practices, kitchen herbalism, winter treats, and whatever other shit I’m diggin’…
Winter is about slowing down and turning inward. A wonderful opportunity to hone in on a mediation practice, spend time alone, or simply just rest. Give yourself permission to enjoy the pleasures of this season by making a really comforting meal or cozying up with a yummy cup of herbal tea, and BE in the stillness.
Winter is the perfect time to set intentions, like planting seeds that will sprout in the spring coming to fruition. It’s also a great time to take inventory of what is and isn’t working for you. Instead of lofty and overly restrictive “resolutions”, try focusing on slowing adding more healthy practices to your life - like more movement, more real unprocessed food, more cooking at home, more self-care, and more prioritizing YOU time.
ELEMENTAL EATING & SEASONAL WELLNESS TIPS
With the holiday craze behind us it, we can now create space to listen to what we really need. While winter isn't usually the easiest season to navigate (hello darkness, my old friend), there are many simple rituals that can support you through the cold dark months.
Warming and invigorating foods are key to helping shake you out of a winter funk. Think spices, soups, and broths to support digestion and circulation when things feel a bit stagnant. Pull out your spices and have them in view on your counter so you remember to use them. Even just making a bigger batch soup so you don't have to think about lunch the next few days can be such a gift to your future self.
We all need reminders and more often than not, it's the simple things that can make an impact on how we feel. Movement routines are usually the first thing we let go of when the sun disappears, however, committing to just 20 minutes a day can make a dramatic impact on your overall wellbeing, especially to ward off seasonal depression. Maybe it's listening to your favorite playlist and dancing around the kitchen while you cook, or putting on your rain jacket and connecting to the wet winter forest. Movement is crucial for the body to operate efficiently by: building muscle, preventing stagnation in the lymphatic system, improving circulation, boosting immune function, and improving happiness.
If this year has shown us anything, it’s how much the little things matter. So this season especially, give yourself permission to enjoy all little things that light you up, because at the end of the day don't forget how much YOU really matter.
ELEMENTS: Earth & Water
SEASONAL QUALITIES: Damp - Cold & Wet
OPPOSITE QUALITIES FOR BALANCE: Warming & Drying
AYURVEDIC DOSHA: Kapha
BALANCING FALL FLAVORS: bitter, spicy, pungent, sour, sweet
KEY SPICES: Warming spices such as black pepper, cardamom, cinnamon, clove, ginger, cayenne, horseradish, sumac
KEY HERBS: Warming, mucus-clearing herbs such as horseradish, cayenne, garlic, rosemary, sage, thyme. Warming immune-focused adaptogens such as ashwagandha, astragalus, maca, reishi, shiitake. Other seasonal favorites such as elderberry, echinacea, and rosehips.
KEY FOODS: Warming and stimulating cooked foods, such as bone broths, soups, stews, curries, and braised meat. Try using lots of spices to support the circulatory system’s job of keeping the body warm.
REDUCE:
• Cold and raw foods - think salads and smoothies
• Excess sugar, caffeine, and alcohol - which compromise immune function and can aggravate seasonal symptoms.
INCREASE:
• Eating for immunity - packing in as many seasonally available, immune-supportive foods into your daily meals as possible.
• Sleep & rest
• Daily movement
• Journaling, mediation, reflecting
Just a gentle reminder that it is a natural human rhythm to slow down when the weather turns colder and the nights are long.
If you're struggling to keep pace right now, you're not lazy or a failure -- you're just a person.
Seasonal Wellness Recipes
BONE BROTH RISOTTO WITH WINTER SQUASH
Turn the squash into the star of a delicious risotto using a nourishing herbal bone broth that’s been simmering on the stove all day as the base. I recommend serving it alongside a bright and bitter salad of chicories and crunchy apples with a sherry vinaigrette.
1 Red Kuri squash (or any other fav squash variety), roasted
1 Meyer lemon, zested and juiced
4 oz Parmigiano Reggiano, or dairy-free sub cashews *see recipe note
6 cups herbal bone broth, veg stock, or water
Extra-virgin olive oil
1 handful of sage leaves - 4 leaves left whole, the rest chopped
1 large shallot, finely chopped
3 cloves garlic, finely chopped
1½ cups risotto rice, such as nano vialone
½ cup dry white wine
Salt and pepper
Freshly grated nutmeg, optional
Preheat oven to 425. Prepare squash by scooping out seeds and cutting into chunks. Drizzle with olive oil, salt, pepper, freshly ground nutmeg. Roast until golden and tender, roughly 20-25min.
Zest the lemon and juice it into a cup. Finely grate the parmigiano; you will have about 2 handfuls.
Bring the bone broth (or liquid of your choosing) to a simmer in a medium pot. Coat a wide, heavy saucepan with oil (about 2 Tbsp) and warm 4 sage leaves in it over medium heat until fragrant, about 1 minute. Remove the sage leaves and set aside. Add the shallots to the pan, cook them until soft, 2 to 3 minutes, then add the rice and the chopped garlic. Using a wooden spoon, stir constantly until the grains of rice are glossy and well coated, about 2 minutes. Raise the heat to high and pour in the wine, stirring until evaporated.
Taste warm bone broth and adjust seasoning, perhaps adding 2 tsp of salt to the pot. One ladleful at a time, add hot broth to the rice, and stir until it’s completely absorbed. Continue adding hot broth gradually, only adding more when the rice is ready to absorb it; you will know it’s ready when the bubbling increases and the spoon leaves a slow trail in the rice. Stir after each addition of liqiud and cook until the rice is loose and creamy, and when you bite into a grain of rice it’s barely tender, 20ish minutes (you might have about ½ cup of broth left).
To finish, stir in the lemon zest and juice. Pour in a stream of olive oil (about 2 Tbsp), stirring the risotto vigorously at the same time. Stir in the parmigiano; add salt if needed. Add the leftover chopped sage and roasted squash and stir them into the risotto. Grind pepper over each serving, drizzle with olive oil, and top each serving with a fried sage leaf. Add a fresh grate of nutmeg if you are feeling fancy on each serving.
*DAIRY-FREE VERSION
Omit the parm cheese. Instead to make the risotto creamy - using a high-speed blender, blend thoroughly 4oz cashews into the last cup of bone broth, and finish risotto with the creamy cashew/broth liquid.
*EAT MORE SAGE FOR WINTER HEALTH!
Sage is antibacterial and antiviral. It helps rid the body of bacterial and viral infections. Sage is especially good for upper respiratory and throat infections. It is a great decongestant for a stuffy nose and head cold. Sage also has astringent properties that help with sore throats.
SAGE TEA
1 quart water
4 Tbsp dried or fresh sage
Put just boiled water and sage into a 1 quart mason jar with lid. Let herb infuse for one hour. Strain and enjoy.
You can drink two or three cups of strong tea a day for a week or do a steam inhalation. Sage tea is not for long-term use, rather we drink sage tea at the onset of a cold and use for one week.
DIY HERBAL SPICE BLENDS TO USE FOR WINTER HEALTH
ADAPTOGENIC CURRY
Curries are an easy way to get in adaptogens. Whether you are making a soup, stew, or dressing, you can use this spice blend almost everyday. Adaptogens are herbs that help restore balance and overall function of the body. They are great for those restoring the nervous system, especially after a season when you’re feeling depleted from a go-go-go lifestyle.
Mix together all the following spices and store in an airtight jar.
2 Tbsp ground coriander
2 Tbsp ground cumin
1 1/2 Tbsp ground turmeric
2 tsp ground ginger
1 tsp dry mustard
1/2 tsp ground black pepper
1 tsp ground cinnamon
1/2 tsp ground cardamom
1/2 tsp cayenne pepper or ground chilies
TO BALANCE KAPHA SEASON | EARTH + WATER | COLD + WET:
TRYING ADDING:
1 Tbsp Maca powder
1 Tbsp Ashwagandha powder
GOMASIO
A slightly crunchy sesame and seaweed based salt blend that comes from Japan. Great over grains, warm massaged kale salads, and really any vegetable dish.
Mix together all the following ingredients and store in an airtight jar. Sprinkle on any dish.
1 cup organic toasted sesame seeds
1/2 cup organic dulse flakes
1/8 cup organic hemp seeds
1/8 cup organic milk thistle seeds
1 Tbsp. Himalayan pink salt
TO BALANCE KAPHA SEASON | EARTH + WATER | COLD + WET:
TRYING ADDING ANY OF THE FOLLOWING:
peppercorns
garlic granules
fennel seed
chili flakes
caraway seeds
cumin seeds
dried oregano
dried tulsi
HERBES DE PROVENCE
With so many powerful herbs already in the blend, this mix is packed full of medicine. Here is recipe that you can use as your base, and add in any other goodies for an extra herbal umph! I love using this in frittatas for Sunday brunch.
2 tablespoons dried rosemary
1 tablespoon fennel seed
2 tablespoons dried savory
2 tablespoons dried thyme
2 tablespoons dried basil
2 tablespoons dried marjoram
2 tablespoons dried lavender flowers
2 tablespoons dried Italian parsley
1 tablespoon dried oregano
1 tablespoon dried tarragon
1 teaspoon bay powder
Grind rosemary and fennel seed in a spice grinder; transfer to a mixing bowl.
Add savory, thyme, basil, marjoram, lavender, parsley, oregano, tarragon, and bay powder to the bowl; stir well. Store in an airtight jar.
TO BALANCE KAPHA SEASON | EARTH + WATER | COLD + WET:
TRYING ADDING ANY OF THE FOLLOWING:
2 Tbsp Tulsi
2 Tbsp Monarda - Bee Balm
HERBAL SALT
We love using Celtic Grey, French Sea Salt, Himalayan Pink Salt and anything from Jabcobsen Salt Co. Avoid table salt and stick to earth based salts only. Add in whatever combinations you feel called to, and let intuition be your guide. Here is the basic recipe, by Mountain Rose.
TO BALANCE KAPHA SEASON | EARTH + WATER | COLD + WET:
TRYING ADDING ANY OF THE FOLLOWING:
Cayenne powder
Rosemary dried
Tulsi powder
Dulse, or other seaweed powder
Ginger powder
Garlic powder
Turmeric powder
Black pepper
Citrus zest
Horseradish
TAMARI GARLIC - FLU FIGHTING MEDICINE
If you feel like you’re getting sick, eat garlic. Garlic contains several sulfur compounds that are antimicrobial. Garlic boosts the production of white blood cells, helping to fight off bacteria, parasites, and viruses. The antimicrobial properties of garlic are more effective if the garlic is eaten raw. However, you may not feel like eating fresh raw garlic, and for some people it causes digestive upset.
Tamari garlic is an herbal remedy that has the benefits of raw garlic without the unpleasant side effects. This herbal remedy for winter has been the #1 best cold and flu prevention for me over the years, EVEN MORE so than elderberry! If I feel a sore throat coming on or like I might be catching something, I eat a couple cloves of tamari garlic, and next thing I know, I am not getting sick!
HEADS UP! - The thing about this recipe is that it takes time to infuse, so get started now. Don’t file this recipe as something to do later; believe me, you want to do this one NOW!
This garlic needs to infuse in the tamari and honey for at LEAST 1 month. Actually, it is best after infusing for 3 months. Store it in the fridge for up to one year.
8 cups whole garlic cloves - I like to buy the big peeled garlic bag from Costco
8 cups organic tamari
4 cups honey
Feel free to reduce recipe to your liking, but trust me, it’s good to have this medicine on hand.
Put the garlic in a jar. Add the tamari. If the honey is not liquified, you can put the honey jar in a double boiler and warm it slightly until it is liquid. Add the honey to the garlic and tamari. Shake well.
Let sit for 3 months in the refrigerator. For the first month, take out of the fridge every few days, open and stir the honey and garlic. This mixes the honey into the tamari and also releases any gas build up.
You can begin eating the garlic after one month, but it is much better tasting after 3 months. You can eat the garlic and use the honeyed tamari for stir-fries.
Storage: Store it in fridge for up to a year. Eat garlic within a year and use the leftover tamari as marinade or sauce for stir fry.
HERBAL STEAMS
One of my favorite winter herbal remedies is an herbal steam. There's something so deeply nurturing about herbs infusing in hot water while letting your skin soak up all their aromatics. You can do them anytime of year, though I find that I'll do an herbal steam a few times a month or more during the winter to help move any congestion in my sinuses or lungs.
Steams are a great way to wind down from the day and tune into your body, helping to soothe and warm the eyes, face, neck and jaw. They're great for moving the lymph in the neck, helping to drain and release toxins.
TO MAKE:
I. Bring a pot of water to a boil, then remove from heat. While water is boiling, pick out your herbal steam blend. Aromatic herbs like rosemary, thyme, eucalyptus, and sage can be really nice if you have a head cold. Sage steams work wonders on rhinitis, congestion and inflamed sinuses. Other herbs like lemon balm, rose, lavender and calendula are great if you're looking for more skin soothing properties.
2. If using fresh herbs, add about 2 handfuls and if using dry, a small handful will be plenty. Add your herbs to the pot, then cover the pot for a 5 minutes or so to let the herbs steep. If you're using roots like ginger or elecampane, make a decoction instead of just infusing. Otherwise, infuse the leaves + flowers in the pot until ready to use.
3. Find a comfortable place to sit, like your kitchen table and grab a towel. Remove the lid on the pot, testing the temperature of the steam, and drape a towel over your head to trap in the herbal aromas. Enjoy the steam, inhaling and focusing on your breath, for 10-15 minutes. You can do the steam weekly or daily if you need to move out congestion.
Winter Spice Truffles
this is the best no-bake healthy holiday treat… Winter Spice Truffles!
perfectly sweetened with no refined sugar, free of gluten & dairy, chewy, soooo delicious, and coated in white chocolate.
2 tsp cinnamon
1/2 tsp freshly grated nutmeg
2 tbsp coconut oil, melted and cooled
2 tbsp maple syrup
1 tbsp almond butter (or peanut)
1 tbsp coconut sugar
1 1/2 tsp vanilla extract
1/2 cup almond flour
3 tbsp coconut flour
1/2 cup white chocolate chips
2 tsp coconut oil
sprinkles if desired
mix coconut oil, maple, almond butter, coconut sugar, and vanilla until uniform. add almond and coconut flour + spices. incorporate until dough is achieved. chill dough for at least 30 minutes — up to 1 hour. remove, form into truffles. melt white chocolate in microwave with coconut oil in 15 second increments until smooth and glossy. submerge each truffle and place on a lined baking sheet or plate. sprinkle with sprinkles and place back in fridge for at least 1 hour or until chocolate has hardened. enjoy!
My skin has been loving:
Benefits:
Balances moisture levels, eliminating dry, dehydrated skin.
Corrects inflammation, including acne, dermatitis and even aging.
Relieves dermatitis-related conditions (allergic and atopic), and fortifies sensitive and rosacea-prone skin.
Snowy Night
a poem by Mary Oliver
“Last night, an owl
in the blue dark
tossed
an indeterminate number
of carefully shaped sounds into
the world, in which,
a quarter of a mile away, I happened
to be standing.
I couldn’t tell
which one it was –
the barred or the great-horned
ship of the air –
it was that distant. But, anyway,
aren’t there moments
that are better than knowing something,
and sweeter? Snow was falling,
so much like stars
filling the dark trees
that one could easily imagine
its reason for being was nothing more
than prettiness. I suppose
if this were someone else’s story
they would have insisted on knowing
whatever is knowable – would have hurried
over the fields
to name it – the owl, I mean.
But it’s mine, this poem of the night,
and I just stood there, listening and holding out
my hands to the soft glitter
falling through the air. I love this world,
but not for its answers.
And I wish good luck to the owl,
whatever its name –
and I wish great welcome to the snow,
whatever its severe and comfortless
and beautiful meaning.”
