5 Holistic Holiday Gifts under $20

Here is my guide to holiday gifting on a budget in a holistic and healthy way. Last week I wrote about not stressing out about gifts AND not going into debt to buy gifts. Everything here is less than $20 per person or less. I hope these ideas inspire you!

Books. As a health coach, I read a lot of  self-help, healthy living and nutrition cooks as well as cookbooks. Here is my list of favorite books I’ve found this year that I will be gifting - all are under $20.

The Body Book by Cameron Diaz

10% Happier by Dan Harris

Clean Food, Revised Edition by Terry Walters

Make Your Own Rules Diet by Tara Stiles

Coffee or Tea. Any coffee or tea drinker will appreciate some gourmet beans or teas! I like to order loose leaf teas from Mountain Rose Herbs - Kukicha, Rooibos and Chai are my favorites. For coffee try Coava, Blue Bottle, Ladro, Lighthouse and Four Barrel beans - my husband’s picks - he loves coffee.

Superfoods. They can be used in smoothies, in home-made desserts and in some cases added to salads. My favorites are hemp seeds, goji berries, cacao nibs, vanilla powder or maca powder.

Cookie Tins (they will never guess these are healthy treats). Spend a weekend afternoon baking cookies - then package into festive tins. You can get pretty tins at the dollar store. Just skip the refined sugar  - try these recipes:

Coconut Date Cookies

Turtle Oatmeal Cookies

Chewy Trail Mix Cookies

Peanut Butter Chocolate Chip Cookies

Granola. Make a big batch of granola and give it awat in mason jars. Below is my easy granola recipe with some chocolate included - for the holidays It can be made for just a few dollars per person.

Holiday Homemade Granola Recipe

(Makes 3 quarts)

6 cups whole gluten-free oats

1 cup nuts (almond, walnut, pecan)

1/2 cup seeds (sesame, sunflower, pumpkin)

1/2 cup dark chocolate chips

1/2 cup melted coconut oil

1/2 cup maple syrup

2 tablespoons cinnamon

1 tsp cardamom

3/4 cup dried fruit (dates, sour cherries, cranberries)

Oven @ 350F.

Mix everything together except for the dried fruit. Spread onto 2 baking sheets lined with parchment paper.

Bake for 30 minutes - stirring a few times.

Let cool completely & stir in dried fruit.

*Vegan & Gluten-free*

Clean Out the Fridge Soup Recipe :: Winter Version

The other night my fridge was looking pretty bare. I had a few veggies left from my CSA share, and that was about it! I threw together this soup... and it turned out really yummy! The shredded Napa Cabbage is almost like having noodles in the soup.

Gather:

1 onion

2 cloves garlic

1 acorn squash, chopped (you don’t need to peel)

2 carrots sliced into coins

Extra Virgin Olive Oil - just enough to coat bottom of the pan - maybe about 1 TBSP

1 cup of beans - canned or already cooked*

1/2 Napa Cabbage - thinly shredded

1 cup chopped mushrooms**

1/2 cup tomato puree

1 tsp cumin

1 tsp sea salt

1/4 tsp smoked paprika

1” piece of kombu

1 bay leaf

Cayenne pepper to taste

Black pepper to taste

(throw in whatever else you have on hand... leftover grains, more veggies, etc)

*I used leftover Rancho Gordo Yellow Eye Beans - so delicious in soup!

** I used Lion's Mane Mushrooms grown by a local mushroom farmer. They taste like crab meat - they are so good!

Make it:

Saute the onion, garlic and carrots in the olive oil. Add the mushrooms, beans and spices. Saute for another few minutes.

Add enough filter water to cover by a few inches. Add the tomato puree, kombu & bay leaf.

Simmer until the veggies are tender - about 15-20 minutes. Stir in the Napa Cabbage and simmer for another 5 minutes.

Enjoy!

How to Get Through the Holiday Season Without Stressing Out!

If you are anything like I am, you become a stress case around the holidays. Holiday parties & get togethers, buying gifts, managing your finances so that you can buy gifts, short days, cold weather - it all adds up to me getting frazzled right around now. But, it doesn’t have to be like this!

So, the question is, how do we change this cycle? So that we can actually relax and enjoy the festivities, spending time with friends and family, get into the spirit of giving? Below are some ideas I’m trying out this year. Won’t you join me? Wouldn’t it be nice to really enjoy and savor the holiday and the winter months?

Exercise Outdoors. No Matter How Cold it is.

There is something about being out in the fresh air, in nature, that grounds and calms me. No matter what climate you live in, you feel more connected to nature when you’re in it every day. Stay warm by dressing in layers. Wear appropriate footwear (snowboots or rainboots if necessary). I share more tips in this blog post.

Don’t go into Debt.

Make a budget per person for gifting and stick to it. Consider making gifts like homemade bath salts or granola. I stay far away from malls & shopping centers where there is a shopping frenzy. *Look out for my blog post next week on gifting & homemade gift ideas*

Prepare for Parties.

You may going to holiday parties where there is going to be a lot of alcohol, sugary treats, and all kinds of other things you may want to avoid, especially if you eat gluten-free and/or vegan. I like to have a big green smoothie before a party. That way I am less likely to go crazy on eating stuff I know will not make me feel good. A little indulgence is ok, but anything that makes you feel not so great later on is not cool in my book. And, if you are a good cook, bring something yummy & healthy for everyone to enjoy!

Let Go of Some Traditions.

If there is a holiday tradition that causes you stress, consider not doing it this year. A few years ago I let go of sending Christmas cards. This was hard for me at first, since I used to design & sell Christmas cards! But, it felt good to get it off my to do list. And guess what? No one noticed. If there is something you dread doing around the holidays, maybe its time to consider letting it go.

Stay Warm & Cozy.

This one seems obvious, but it’s the one I struggle with the most! Wear comfortable layers that keep you warm. Have slippers for around the house. Drink lots of warm beverages and eat foods that are warm & nourishing. Love oatmeal for breakfast, and homemade soups for lunch or dinner.

Lately I’ve been making a lot of winter squash soups, my recipe is below. I used acorn squash, but you could use any winter squash here.

Roasted Winter Veg Soup

Gather:

1 acorn squash

1 large sweet potato

2 carrots

3 cloves garlic

1 tsp coconut oil

1 tsp sea salt

black pepper to taste

Topping:

4 kale leaves - cut into ribbons

4 shitake mushrooms - thinly sliced

1 tablespoon pumpkin seeds

1 tablespoon dried cranberries

1 tsp coconut oil

Preheat oven to 425 F. Get out 2 baking sheets and line with parchment paper.

Cut the acorn squash in half & scoop out the seeds. Put the 2 halves cut side down on one of the baking sheets.

Peel and chop the sweet potato and carrots into large chunks. Spread on the other baking sheet with the garlic cloves.

By now your oven is heated. Roast the veggies until tender - about 40 minutes.

While the veggies are roasting, you can make the topping. Saute the mushrooms in the coconut oil for about 5 minutes. Add the kale ribbons and cook, stirring, until the kale has reduced and is tender. Stir in the pumpkin seeds and cranberries. Let this sit until the soup is done.

When the veggies are done roasting, put them into your blender - I use a Vitamix. The acorn squash can be scooped out of it’s peel. Add water to cover the veggies, salt & pepper, and coconut oil. Blend to whatever consistency you like - I did more of a thick puree. If the soup isn’t hot enough, run it in your Vitamix for a few minutes until heated.

Serve with topping... yum!

Mango Cacao Green Smoothie Recipe

Here is a quick recipe for my favorite smoothie lately.  I drink this on "warmer" late fall mornings - "warm" being above freezing here in Pennsylvania where I live! The reason I don't drink this particular smoothie on the really cold days is that mango, being a tropical fruit, can be very cooling to the body. Anyhow, the cacao gives this smoothie a subtle chocolate taste & is very energizing. Enjoy!

Gather:
1 frozen banana
1 cup frozen mango
1 handful of spinach
1 handful of kale
1 tablespoon ground flaxseed
1 tsp maca powder
1 tsp cacao nibs
optional: scoop of protein powder
Enough water to blend into a smoothie.
Put this in your blender & blend!

The Superfood Spice You Should Be Using

Turmeric is one of my favorite superfood spices to incorporate into my meals. This bright yellow colored spice is used in many Indian curry recipes - its what makes curry powder & mustard yellow. It’s got big anti-inflammatory qualities - which helps prevent chronic diseases like arthritis and cancer. Turmeric is also healing to the skin, helps with digestion and is a natural remedy for menstrual cramps. The science is there for this. In a major study, turmeric was found to outperform pharmaceuticals in fighting many chronic diseases (read more here). Studies have also suggested that turmeric may aid in weight management by helping to regulate your metabolism.

So, obviously we now know how awesome turmeric is for you. How do you incorporate into your diet? First, if you can, buy it fresh - it looks very similar to ginger root. I can’t find it fresh anywhere near where I live, so I use the powdered spice. If you juice, try juicing it or stirring a teaspoon into your juices. Turmeric tea lattes are also popular these days. I often add turmeric to salad dressings. But, my absolute favorite way to incorporate Turmeric into my diet is by making Indian-inspired dishes. Below is one of my favorite recipes, taught to me by my friend & amazing cook, Daksha.

Yellow Rice

Gather:

1/2 cup chopped parsley

1/2 bell pepper

1/2 red onion

1 bunch of celery

Coconut oil

2 cups brown Basmati rice

Clove of garlic

1 tsp turmeric

Salt to taste

Make it:

Finely dice/chop veggies in food processor.

Put coconut oil in large shallow pan on medium. Add rice & toast - stir often..

Add veggies & continue to stir. Cook for about 5-10 minutes until onion looks cooked.

Add 4 c water or broth, turmeric, pinch of salt, and grate clove of garlic over top. Cover & simmer until rice is cooked.

I like this served with some steamed kale on top.

Thanksgiving Recipe Roundup - All Veggie Version

Do you eat a plant-based diet, have a vegetarian or vegan in your family, or just looking to change up your Thanksgiving meal this year? As someone who follows a plant-based diet, I actually enjoy my Thanksgiving meal even more than I did when I was eating the turkey! The flavors are much more exciting, and I don’t feel the need to take a nap after eating all of those heavy foods and meats.

If you would like to try some awesome veggie side dishes or desserts, here is a roundup of some yummy recipes I’ve found. I’ve made the brussel sprouts and peanut butter pie to rave reviews!

Maple-Roasted Brussels Sprouts with Toasted Pecans

Source: well.blogs.nytimes.com

Creamy Roasted Butternut Squash Soup

Source: healthyblenderrecipes.com

Vegan Lentil Shepherd’s Pie with Parsnip and and Potato Mash

Source: food52.com

Sweet Potato and Chickpea Salad

Source: avocadopesto.com

Raw Pumpkin Pie

Source: essentialwellnessbysarah.com

Peanut Butter Pie

Source: thekindlife.com

My Favorite Natural Cold Remedies

It’s that time of year again. The weather is turning colder, the days are shorter, and we are spending a lot more time indoors. There have already been colds “going around” here, and I had a few days last week where I felt that tickle in the back of my throat. I take that as my sign to make sure I am getting enough sleep, eating clean whole foods and am managing my stress. Also, I stock up on a few natural remedies that I’ve used for years with positive results.

No matter how healthy my lifestyle is (I am a Holistic Health Coach after all:), I still get colds and the flu occasionally. But, I have noticed that if I follow some of the tips below, the duration of my cold is much shorter. I hope some of these will help you out over the upcoming cold season.

(Note: I am a health coach, not a doctor. If you feel like you have something worse than a cold or flu see your doctor.)

Sleep - if you do nothing else on this list, get more sleep! Sleep strengthens immunity and is when the body heals itself - tissue repair primarily occurs during sleep. When you are sick, you are tired - your body is telling you it wants rest!

Greens - you know that greens are good for you, right? Greens strengthen the immune system and help the body to clear congestion in your lungs by reducing mucus. When I’m sick I ramp up on the amount of green juices and smoothies I’m drinking. Try this smoothie and this green juice.

Garlic - a common folk remedy for preventing and treating colds and an immune-enhancing food. I love adding garlic to my food, and if I’m starting to not feel well, I add more! Try this recipe for your garlic kick.

Elderberry Extract - a widely used remedy for colds and flus. Studies have shown that 2-3 tablespoons per day (for adults) can inhibit the growth of the flu virus and shorten the duration of the flu.* I like adding elderberry extract to herbal tea.

Fermented Foods - these foods contain probiotics which are the good bacteria that makes our gut healthy. It is thought that having more of these good bacterias in our bodies boost our immune system. My fave way to get more probiotics when I’m sick is kombucha tea - a fermented tea beverage.

Herbal Tea - I like to pick up a box of herbal cold buster teas and have them on hand - I like the Traditional Medicinals brand one. I keep a box at work too. Drinking a hot cup of tea may not cure my cold, but it relaxes me and makes it easier for me to sleep (see my first tip).

Soup - Who doesn’t love soup when they are feeling under the weather? Instead of chicken noodle soup from a can, try making this Veggie Noodle Soup. You don’t need all of the extra sodium and additives, and using fresh ingredients results in more nutritious soup. Feel free to change up the ingredients, this just happens to be a favorite combination.

Veggie Noodle Soup

Gather:

1/2 large onion, diced

2 cloves of garlic, minced

3 large carrots, chopped

1 tbsp avocado oil (optional)

1-2 tbsp chopped parsely

1 sweet potato, chopped

1 1/2 cups black-eyed peas - cooked or canned (any bean works here really)

1/2 cup frozen corn

1 cup cooked rice pasta spirals

4 large kale leaves, chopped

1/2 lemon

Black pepper to taste

1 bay leaf

Make it:

Saute the onion, garlic & carrots in avocado oil (or water) until the onion is translucent. Add the sweet potato, black-eyed peas, parsley, black pepper, bay leaf and about 1/2 of the salt. Cover with filtered water by a few inches. Bring to a simmer and cook until the sweet potatoes are starting to get done (about 20 minutes). Then add the corn, kale, pasta and the rest of the salt. Cook for about another 10 minutes. Squeeze the lemon juice directly into the soup. Enjoy!

*Super Immunity, Joel Fuhrman, MD

One more thing - check out my Winter Power Smoothie made with pumpkin!

Chillin' in the Kitchen (plus Autumn Salad Recipe)

Whew! Is it just me, or is this time of year always just crazy busy? Sometimes I feel like I’m drowning in the amount of stuff I need and want to get done... then I look ahead to the holidays... and want to freak out! And then, the days, they are literally getting shorter. I know I’m not alone in this feeling.

This month seemed busier than most. I traveled to Colorado as I’m relocating to the Denver / Boulder area this winter. And, I finished my Holistic Nutrition program at the Institute for Integrative Nutrition and passed my certification exam. I am now a Certified Holistic Health Coach, yipee! I’ve been developing more recipes, programs and workshops that I am so excited to share with you over the coming year.

What grounds me when I have that “there isn’t enough time” feeling is getting back into the kitchen. I put on some fun music, pull out all of my organic veggies, and get creative. I know not all of you love hangin’ in the kitchen the way I do. 

Below are a few simple tips to help you transform your relationship with cooking - try one of these this week!

• Use a timer (I use the timer on my iPhone)
• Experiment - Try one new recipe a week (Great recipe is below!)
• Use Condiments - Cook something really simple - like a baked sweet potato - and everyone adds whatever condiment they like. My faves are salsa, Bragg’s liquid aminos, hummus and sauerkraut.
• Bulk cook grains and beans - If you are cooking rice - make enough for a few meals. Then you have rice on hand for a stir fry or pilaf.

Autumn Salad (that even salad haters like!)

So, we’ve been making and eating this salad a few times a week. My husband is not a huge fan of salad for dinner - but - this salad he loves. It uses veggies that are in season right now, and comes together easily in a half hour. Make this tonight!

Gather up:

About a dozen fingerling potatoes

1 delicata squash (or another type of winter squash)

1 carrot - grated

Handful of chopped walnuts

One large head of romaine lettuce - washed and chopped

Black sesame seeds

For the dressing:

1 tablespoon dijon dressing

1 tsp raw honey

2 tablespoons apple cider vinegar

1/2 tsp Sea salt

Pepper to taste

1 cup of Avocado oil or Extra Virgina Olive Oil

Start out by preheating your oven to 425.

Chop the potatoes and squash. If you are using delicata there is no need to peel. Chop up and put on a baking sheet lined with parchment paper. Got those guys into the oven.

Next, put together your other salad fixings: lettuce, carrots, walnuts, whatever else you’ve got to throw in there. Put it into a big bowl.

Measure out all of your dressing ingredients and whisk.

When the taters and squash are done (tender), remove from the oven and let cool a few minutes. Then throw them into the salad bowl.

Add dressing to the salad bowl - we use about half a batch and save the rest for later. Throw in those black sesame seeds. Enjoy!