Winter Warming Bowl
Winter Greetings: Welcoming the Solstice
May you find peace, faith, and strength in the promise of the winter solstice.
As we reflect on the year, light our internal flames, and release that which no longer serves us - we are offered the opportunity to magnify our efforts with the power of food. Winter Solstice marks the shortest day of the year. That is why today we are focusing on tips for supporting the body against Seasonal Affective Disorder (SAD) often triggered by changing seasons and decrease in sunlight during winter months.
A few ways to fight SAD with food:
1. Omega-3s (1): Getting adequate omega-3 fatty acids is not always easy, but including S.M.A.S.H. fish & plant-based sources like today’s Soaked Toasted Walnuts really help. Walnuts offer ALA or plant-based omega-3s with the recommended portion size of 1/4 cup (12-14 walnuts). This amount provides 2.5 g ALA + 4 g protein and 2 g of fiber (2) - pretty amazing! Friendly reminder, portion sizing on nuts is important and staying within the recommended amount supports weight management goals and a balanced diet.
2. Blood Sugar Balance (1): Selecting minimally processed high fiber carbohydrates like brown rice or quinoa (Soaked or Sprouted) + adding protein & non-starchy veggies will help prevent big spikes and valleys in blood sugar levels. Since the body prefers to keep blood sugar levels in relatively tight control, eating carbohydrate and protein balanced meals and snacks really helps support that goal.
3. Dark Leafy Greens (3): Dark leafy greens like spinach, kale, collards, mustard greens, turnip greens, and arugula (to name a few) are LOADED with vitamins and minerals to support overall wellbeing. “The family of dark green leafy vegetables deliver many nutrients, such as vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron and potassium. These nutrients perform a variety of functions in the body, including promoting good vision, supporting immune function, acting as antioxidants that may help prevent certain cancers, and regulating blood pressure, blood sugar and blood cholesterol” (4).
So, how can we roll all this goodness into one bowl?
We got inspired by and adapted our recipe from: California Walnut’s Warm Winter Walnut Salad & Nina Olsson’s Rainbow Grain Bowls found in her book Bowls of Goodness on page 86.
Winter Warming Bowls
Servings: 2 servings
We love these bowls SO much & we think you will too! Enjoy!
1. Mahan, L. K., & Escott-Stump, S. (2011). Krause's food & nutrition therapy. 13th ed. St. Louis, Mo., Saunders/Elsevier.
2. Walnut FAQs. California Walnuts. 2022.
3. Eating to Lift Your Winter Blues.Clevelandclinic.org. 2019.
4. Ellis, Esther, MS, RDN, LDN. How to Get Your Kids to Eat Dark Leafy Greens. Eatright.org. 2020.
hanks for sharing the article, and more importantly, your personal experience of mindfully using our emotions as data about our inner state and knowing when it’s better to de-escalate by taking a time out are great tools. Appreciate you reading and sharing your story since I can certainly relate and I think others can to
3/27/2023 10:31:40 am
Thanks for sharing this recipe. It looks so healthy and yummy. Perfect for everyone!
5/5/2023 06:06:53 am
I want to try this recipe. Looks great!
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