sweet potatoes for sweet cravings

Autumn Soup: Kale Shiitake Sweet Potato Soup

Crave sweet, but know sugar is keeping you stuck? Try this soup for Fall!

I love sweet – in fact, I always have.

I had 12 cavities before the age of 12, but haven’t had high fructose corn syrup in over 10 years. And my body thanks me for it!

Still, I love sweet, so I add sweet flavor through my day with nutrient dense foods that taste sweet.

Sweet potatoes, carrots, beets, parsnips and more.

And there is some old school medicine in those humble sweet root veggies!

Traditional Chinese Medicine has a long history of connecting different organs with different seasons, elements, foods, and even emotions.

According to the Five Element system, autumn is the season of the Metal element, governed by the lungs and large intestine. This sets up the conditions for flu or head cold, which comes from your body trying to expel excess mucus, toxins, and inferior fats.

Foods with a sour taste help with this detoxification process, and can be included daily as we enter into autumn. These foods include unpasteurized apple cider vinegar, lemons, limes, grapes, raw sauerkraut and pickles, and whole grain sourdough breads.

sweet pot

Pungent foods such as spices, ginger, and black pepper support the Metal element. These stimulate the digestion and help with the assimilation of food. Include pungent taste with seasonal fall foods such as apples, grapes, broccoli, Brussels sprouts, cauliflower, collards, grapes, kale, pears, persimmons, pumpkins, winter squash, and yams.

This soup has  a lot of great autumn ingredients and will help keep your body strong and centered throughout the season:

Kale Shiitake Sweet Potato Soup

4 cups water or low-sodium vegetable stock

1 cup fresh shiitake mushrooms, stems removed, caps thinly sliced

1 small sweet potato, peeled, chopped into 1/4 inch cubes

1/2 bunch fresh kale, washed and stems removed

1 teaspoon Mellow white miso, per cup

1/4 cup toasted pumpkin seeds

Directions:

1. In a saucepan combine the water/broth, shitake mushrooms and sweet potato and bring to a boil.

2. Reduce heat and simmer for 10-15 minutes.

3. Meanwhile, chop the kale into bite size pieces and add to the soup.

4. Cook until tender, another 8 minutes.

5. Dissolve a teaspoon of light miso in a bowl with a small amount of broth.

6. Ladle in the soup and sprinkle with toasted pumpkin seeds.

Yield: 6 servings

Cold & Flu Season Busters: Cinnamon Tea Recipe (good for sugar cravings too!)

Cold & Flu Season? Stock up and protect yourself and your family!

Cinnamon Tea Recipe

Cinnamon Tea fights colds, flu and & cravings

Don’t wait until the shiver, shakes and fever stick you in bed for a week.

Be sure to stock your kitchen ‘medicine cabinet’ with these natural wonders:

Ginger root and ginger tea to help eliminate toxins
Raw garlic is anti-viral and has antibacterial properties
Dried shiitake mushrooms in broth, tea or food soothe inflammation
Pumpkin seeds are a rich source of immune boosting zinc
Cinnamon to help relieve congestion
Lemon (freshly squeezed) in water or on salads or veggies, or in soup can help fight infection

 

 

Although many people like to simply sprinkle cinnamon on oatmeal drinking cinnamon in tea is another  great option, especially in winter. Warming, used for treating diarrhea, nausea and vomiting, flu, arthritis, menstrual cramps, and candidiasis, the smell relieves tension and helps steady the nerves. Cinnamon also balances blood sugar levels! Make your own easy Cinnamon Tea at home to help reduce sugar cravings, warm up, and keep colds and flu at bay.

Cinnamon Tea

Total time: 5 minutes

Ingredients:

  • 1 cinnamon stick (1-3 inches)
  • 1 cup of boiling water
  • 1 decaf green, black or herbal tea (rooibos or honeybush are favorites)
  • 1-2 drops of Stevia for sweetening (optional)

Preparation:

1. Place the cinnamon stick in a cup.

2. Add the boiling water and steep covered for 10 minutes.

3. Add the teabag. Steep for one to three minutes.

4. Sweeten to taste, if desired.

Fruit Kabobs

This week I taught over 20 preschoolers how to make a yummy, healthy, high-fiber
snack, fruit kabobs.
But this recipe is great for adults too – the high-fiber fruit and seeds are easy to incorporate
for great digestion.
This hands on class offered the kids lots of different techniques that they
enjoyed. Measuring, mixing, skewering, dipping and rolling! And
they loved the food, too!
easy healthy recipe for kids

Easy fruit kabobs - great recipe to make with kids

Fruit Kabobs rolled in Trail Mix
Cut 2 bananas into 4 pieces each, wash 8 strawberries, dry and de-stem.
Set aside.
4 tablespoons sesame seeds (fill up 1/4 measuring cup)
4 tablespoons pumpkin seeds (fills up 1/4 measuring cup)
4 tablespoons raisins (fills up 1/4 measuring cup)
8 tablespoons unsweetened shredded coconut (fills up 1/2 measuring cup)
Measure and mix all together in a bowl.
Skewer pieces of banana and washed strawberries on toothpicks or popsicle sticks.
Dip fruit skewers gently in a bowl filled with dairy-free yogurt and roll in the trail mix.

Dairy Free Aioli Recipe

Just because you can’t stomach dairy doesn’t mean you have to give up the good stuff.

I recently discovered that raw green beans, picked fresh from the vine from one of my favorite local farms, are ridiculously yummy. Why have I been ruining them by cooking them?

Though I’m not one to guild the lily, I was inspired to create a dairy free aioli dip for these perfectly sweet and crunchy green beans.

So here’s the  recipe:

Dairy Free Aioli (serves 2, or 1 very hungry vegan)

2 tablespoons Follow Your Heart Vegenaise

1 teaspoon freshly smashed garlic paste

pinch sea salt

1/8 teaspoon extra virgin olive oil

1/8 teaspoon freshly squeezed lemon juice

1. Mix all together with a fork or spatula.

2. Dip freshly washed and dried green beans.

3. Eat.

4. Moan with delight.