Issue 106, November 2015

Blessed Retreat!

GroupOh, it was SUCH a great time.  I am experiencing the classic post-retreat combination of incredible rejuvenation (think Energizer Bunny) and deep enjoyment of going to bed early and rest my body because we had so much fun.  There is nothing quite like a retreat for a rich combination of self-care, exploration, relaxation, frolic, and stimulating community (oh – and delicious, healthy food!).  I love it.  And I am deeply grateful to my warm, nurturing team who makes all the magic happen over and over again.

Before the holiday hubbub arrives and whisks us up in festivity for the rest of the year, consider joining us for a transformative retreat experience (have you seen the feedback from participants?!?)  We will open registration for the next Living on Purpose retreat right after the new year.   But if you’re interested, I encourage you to check out the details and mark your calendar now (it will be April 14-17, 2016).  You might also want to go ahead and get on the waiting list.  In the past, we’ve sometimes been full even before registration officially opens.

This week I am sharing some recipes for you to consider for your Thanksgiving and other holiday celebrations.  I believe strongly in indulgence!  And there are ways to do it that won’t leave you bloated, tired (post-meal couch nap, anyone!?) and inflamed.  Check out some opportunities to celebrate and savor on purpose.  (Make sure you make it all the way to the bottom of the newsletter this week;  seriously, the banana pancakes are fantastic.)

Eat on purpose.  Live on purpose.  Choose to Be well!

Tracy

Healthier Holiday Choices?

 

Pumpkins Abound

Hi Tracy,

I am looking for a couple of simple ideas to make our family’s Thanksgiving meal just a little healthier. Anything you can offer would be great! I’m trying to make thing better and better one step at a time like your taught us too. So far it’s really working. No one’s complaining – not even the kids.

Thanks to you,

A Determined Mom

 

Oh, what a great question! We stand passionately by our traditional favorites on holidays. But there are still opportunities to help increase the nutrition of our celebrations. And also minimize the typical “carb coma” that happens to everyone afterward.  In no way do we need potatoes, squash, sweet potatoes, rolls, and dessert all in the same meal!  First of all, I would serve a salad at the beginning of the meal. All by itself – as a separate course – to be sure everyone partakes. It can be a lovely mixed green salad with sliced apples, toasted walnuts or almonds, and a bit of cheese if you like (blue cheese or goat cheese are lovely), tossed with balsamic vinaigrette. This helps to quell the rush of food shoveling that can happen when we’re hungry. Most Thanksgiving feasts will include so many starches!  So I try to forego the standard mashed potatoes and replace it with what I call “Mashed Potauliflower”.  It’s quick, easy, and very well-liked. You can also try a fabulously sweet and delicious roasted root vegetable medley. This is a great alternative to the dessert-before-the-dessert, mashmallowy sweet potato offerings usually on hand.  I can also offer a healthier, nutrient-dense alternative to traditional pumpkin pie .

If your family gathering is relatively small in number (e.g. sitting around one large table), I also recommend you consider serving Thanksgiving in courses. Make the salad first. Follow it with the turkey and vegetables. Then serve the starches afterward. This will help folks to fill up mostly on low-glycemic veggies and energy-building protein. Then we can use starches to round out the meal.  Serving holiday meals in courses also helps everyone to slow down and truly enjoy the multi-sensory pleasure of the bounty.  Some simple tweaks can make a big difference in your Thanksgiving experience. Savor it!

 

Holiday Nutty Pumpkin Pie

Adorn your Thanksgiving table with Autumn colors

 

This alternative to the traditional Thanksgiving dessert is gluten-free, dairy-free, much lower in sugar than typical, and absolutely delicious!  I often make it for my own family.

For the crust:

  • 1.5 cups nuts (walnuts or almonds or pecans or, my preference, a mix)
  • ½ cup ground flaxseed
  • 3 dates (pitted)
  • 2 Tbsp butter or ghee or coconut oil (slightly soft but not melted)
  • Pinch of sea salt
  • 1 tsp cinnamon

For the filling:

  • 4 eggs, ideally free-range and organic
  • 1/2 cup real maple syrup
  • 1 -15 ounce can pumpkin puree, preferably organic (or fresh cooked pumpkin *fully drained* (mashed well) & pureed)
  • 1 tsp real vanilla extract
  • 1.5 tsp ground cinnamon
  • 2 tsp ground ginger
  • 1/4 tsp sea salt
  • 1/4 tsp nutmeg
  • 1 cup full-fat coconut milk, from a can (not a carton!)
  • Optional: 20 drops of liquid stevia extract) – though optional, the extra sweetness from this ingredient will be appreciated by those who are accustomed to more typically (and thus highly) sweetened desserts

Preheat oven to 350 degrees. Grind and blend first 6 ingredients in a food processor until nuts are very finely ground.  Using your hands (and lightly wet fingers) press nut mixture into a 10” pie plate, preferably glass (just makes a thicker crust on a 9” plate). Bake crust for 10 minutes (very careful not to burn). Remove from oven and allow to cool fully.

Meanwhile, put eggs, maple syrup, and stevia in food processor (or bowl with hand mixer) and blend well. Add remaining ingredients & blend just until combined, scraping bowl sides at least once.  Pour into room temp crust and bake until an inserted knife in the middle comes out clean, 45-60 minutes.  Allow to cool fully before eating to allow custard to set.

Bodacious Banana Pancakes

 

banana pancakes

OK, these are fantastic.  Really.  Some days I just start experimenting with random ingredients, and I get it right the first time 🙂  These gluten-free, dairy-free, grain-free pancakes are light and comforting without the heaviness of many similar recipes which include almond or coconut flour.  A truly nutritious, balanced treat!  This recipe serves about 4 people, but it’s easy to halve or double for a different crowd.  I highly recommend leftovers; toast them later and spread with peanut butter for a delicious snack.

  • 5 large bananas, ideally very ripe (covered in little brown spots)
  • 8 organic eggs, ideally extra large size
  • 2.5 Tbsp organic peanut butter (if peanut is an issue, use sunflower butter)
  • 2.5 tsp chia seeds
  • 2 tsp vanilla extract
  • 1.5 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/4 tsp seasalt
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • Optional:  about 8 drops of liquid stevia extract (good for those with a sweeter palate – or perhaps help you to avoid slathering them in syrup. This is my stevia of choice. )
  • Coconut oil for cooking  (Here’s my favorite, and getting it in a big tub like this is a GREAT deal!  Very shelf stable, and this size may last you a full year.)

Put all ingredients in a mixing bowl, adding the chia seeds last.  Blend with a hand or standing electric mixer  on medium-high speed for about 15-20 seconds (a hand blender will work too).  Don’t overblend; some dime-sized bits of banana are fine and will make for a lovely texture.  Let batter stand while you prepare the pan.

Put 1 Tbsp coconut oil in a cast iron, ceramic or stainless steel skillet or large saucepan.  Heat on medium heat until coconut oil is shimmering and spread evening across the pan.  Stir batter gently a couple of times to blend it; the chia seed will have thickened the mix while sitting.  Drop batter about 1/8 cup at a time – to make 3-4″ pancakes.  Cook until edges start to brown and top surface has some air bubbles.  Flip and continue cooking about 1 minute.  Don’t overcook, or they will be dry.  Use more coconut oil for each batch.

I loved these pancakes without any topping, as the banana flavor is wonderfully sweet.  The peanut butter adds richness without any real peanut flavor.  Savor the delicate flavors and light texture; a douse of maple syrup would probably drown it all out.