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:

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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
Bowl Ingredients:

• 1 1/4 c water (adding a little extra water because cooking at least 1 cup of veggies. If using frozen - you can use the standard 2:1 ratio so for this recipe use 1 cup water.)
• 1/2 c rinsed and soaked* brown rice (½ c rice will cook up to 1.5 c)
• ½ tsp olive oil rice + 1-2 tsp for cooking the veggies
• 1 tsp sea salt
• 1-2 tsp lemon juice
• 1/4 c chopped green onions (also called scallions) 
• Chopped fresh italian or curly parsley (if available)
• 1 c fresh spinach or other dark leafy greens like kale, arugula 
• 1 c cut veggies: Today, we are boiling veggies with the rice but you can use pre-roasted veg for this recipe as well! 

• carrots, peeled & cut into smallish pieces
• Broccoli or cauliflower florets
• Cabbage, celery, onions, mushrooms - really whatever you are feeling
• Winter squash like delicata, acorn, or kabocha (roast ahead)
• 1/2 c soaked, toasted, and chopped walnuts (soak 8 hrs up to overnight - check out our post to learn to soak)
• Optional Protein Adds: diced chicken, hemp seeds, green peas, & nutritional yeast
• Optional topper: 1/4 c sliced red bell peppers - loaded with vitamin C & vitamin A

Tahini Dressing inspired by the Minimalist Baker: 

• 1/2 c Tahini (contains sesame)
• 1/8 -1/4 tsp sea salt, adjust to taste
• 1/8 tsp garlic powder or 1 clove chopped raw garlic, or leave garlic out entirely if sensitive to this fructan
• 1/8 tsp dried dill
• 2 tsp nutritional yeast
• Pepper to taste
• 1 tsp lemon juice, adjust to taste
• 1/4 c warm water (add a bit more water to thin texture as desired)

Instructions:

1. Bring water, salt, & olive oil to a boil in a large saucepan. Add rice and stir.  Allow the pan to return to a boil and add the cut veggies and additional olive oil. Once veggies are added, reduce heat to low & cover the pan. Simmer for about 15 minutes or based on rice package instructions. Set cooked rice & veggies aside off the heat and still covered for 5-10 minutes and then fluff with a fork.
2. Add the lemon juice, chopped green onion, and parsley to the rice/veg mix and combine. 
3. In a small mason jar, combine all dressing ingredients, replace jar top, & shake! Taste to see if water, lemon, or salt adjustments are needed. 
4. When ready to serve: grab your favorite bowl and add the rice & cook veggie base. Add a layer of spinach. The spinach will start to wilt from warm rice and hot veg & the vitamin C from the lemon juice will help boost the iron in the spinach!
5. Top the dish with chopped walnuts, add in the extras, and drizzle with Tahini Dressing.

Extras: The above recipe is high fiber and contains about 10 g protein on its own. To boost the protein in the dish, top with diced chicken, hemp seeds, green peas, or extra nutritional yeast. For a lunchtime twist, top dish with oil-packed sardines for a low mercury omega-3 fatty acid boost, drizzle with toasted sesame oil, and top with sesame seeds!
We love these bowls SO much & we think you will too! Enjoy!
Resources:
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.