Megan’s Guide for Surviving the Holidays

Maybe “surviving” isn’t the right word, because for most it’s a holiday season surrounded by family, comforts, festivities, and love. Maybe “surviving your current pants size” would be more accurate.

Not that the holiday season shouldn’t be about celebrations and treats and indulgences- it should! But many times we look at it as an excuse to go wild, when it doesn’t have to be in order to enjoy yourself. But on the same token, it also shouldn’t be a time of dieting, or restricting yourself, or being riddled with guilt over what you’re eating. It should not be a time of calorie counting or measuring. Well, no time is good for that because it’s torturous any time of year and is nothing I ever put my weight loss clients or myself through. But this shouldn’t be a season where we overindulge without abandon for the month of December and then rely on some restrictive diet on January 1st to save us. This is the time of year I always have clients say to me- “I’ve been eating well, I’m feeling great, but Christmas is coming up… help!” So here are some of my best tips for enjoying the holidays, yet also keeping your energy up and the scale down.

1. I almost always tell my clients to follow a 90/10 diet. 90% of the time you eat an abundance of great healthy whole foods, 10% of the time you treat yourself. That 10% is just as important as the 90% because we are not little perfect robots, we are humans. Look at December as perhaps an 80/20 month. We have less control over what we’re eating, more social events, more indulgent dishes, so treat yourself a little bit more but still staying within the confines of reason and balance.

2. Make those treats count. What does indulgence mean to you? What treat do you dream of all year? Eat that. Do that. Do you want your 10 or 20% to be a random crappy candy bar from the gas station, or do you want it to be grandma’s homemade pumpkin pie covered in homemade whipped cream? Choose quality and make it enjoyable. Me? I look forward to an organic, gluten free pecan pie from the Free Market every year. Do I feel guilty? Nope. Do I share? Nope. No regrets.

3. Enjoy those treats without guilt. No! None! Your 10/20% is just as important as your 90%. Eat it, savor it, chew it slowly and enjoy every flavor.

4. Oh yes- chewing! Slow down and eat mindfully. If you shovel two plates full of food into your face in 8 minutes, yes, you will overeat and yes, you will feel uncomfortably full and regret it later. Eating slowly and chewing well allows us to enjoy our food to the fullest, without the strain on our digestive systems. It also gives our bodies a chance to register that we’ve had enough food, which prevents overeating. Eat to be comfortable, not full.

5. Pack healthy snacks for before a feast, especially when traveling. Pack a little cooler with fresh fruit, cut veggies, healthy meats, etc to have as a snack while traveling to gatherings. If you’re starving by the time you make yourself a plate, your eyes will be bigger than your stomach and you will eat too quickly.

6. Stay hydrated. Sometimes we eat too much because we’re dehydrated, and sometimes a good chunk of our calories comes from liquids. Choose water most of the time, and maybe one special drink at an event.

6. Bring a healthy dish to pass. Then if very few of your options are whole-food based, you have your healthy dish to fill a good chunk of your plate. Maybe make a platter of roasted root veggies, a light salad full of veggies, or a hearty tabouli full of fiber.

Homemade tabouli salad

7. That brings me to fiber. The great thing about whole foods is… well, they are whole. So that means all the nutrients are intact, which are exactly what you need for a feeling of satiety. Fiber is a big one, as it physically expands in your stomach to give you a full feeling. Eat 500 calories from bread, and then eat 500 calories from wild rice or quinoa. You’re still going to be hungry after that bread. You’re going to be stuffed after that whole grain. Choosing foods that are nutrient dense and minimally processed allows you to eat to your heart’s content, without eating in excess. Portion control as nature intended.

8. Make your same dishes with better quality ingredients. This is a huge one for me because 1) you’re eliminating harmful additives 2) you’re eliminating processed junk 3) you’ll have more nutrition and easier portion control 4) it’ll taste better. Think of how your family made some of your favorite dishes before the advent of processed convenience foods in the 50s- real food! They just made it with real food. Let’s get back to the same thing today. Gravy was homemade from the turkey drippings, not from a packet made with artificial flavors and hydrogenated oils. Mashed potatoes were made with organic potatoes (non-organic crops did not exist before 1945) and real organic butter. Pie was made from real fruit, not artificially colored fruit-flavored high fructose corn syrup from a can. Switch your refined sugar or artificial sweeteners for natural sweeteners like maple sugar or raw honey, and choose simple ingredients. Even better- research how your favorite dishes originally would have been made in order to not only make it healthier, but to also regain that connection to your ancestors. How would your family’s traditional cranberry salad been made before processed food came about? Real cranberries, a natural sweetener, real gelatin, spices, lemon juice. Even the modern marshmallows that perhaps went on top aren’t the real deal any more. Traditionally marshmallows were made of marshmallow root sap, organic egg whites, and raw sugar, that’s it. Not corn syrup, artificial colors, preservatives, and artificial flavors. Look for organic marshmallow versions that will be made of more simple ingredients.

My cranberry sauce is made with fresh WI cranberries, raw honey, and fresh orange juice

9. Don’t skip breakfast. This is one of the biggest mistakes people make when trying to watch their weight. Yes, skipping meals reduces your caloric intake for that meal, but it also means you’re more likely to overeat later and it’s usually not broccoli you’re choosing when you’re snacky later. Night time eating is a great way to pack on the pounds, as well. Breakfast “breaks the fast” and sets the stage for your day. Choose a whole-foods based balanced breakfast of whatever works best for your body. Examples- scrambled organic eggs with veggies, sautéed kale & sausage, oatmeal with blueberries, nuts, and honey.

10. Recognize that food should not be our #1 source of comfort and reward, during the holidays or any other time. This is what I refer to with my clients as “primary food.” Yes, holiday foods are an important part of tradition, but the rest of it is more important. Love, connection, tradition, games, family, friends, fellowship, spirituality, etc…. these things all feed us but they are not food. Fill your primary food cup more than you do your plate.

I hope this helps bring you a wonderful, nourishing holiday season- without much of a change on the scale! As always feel free to reach out if you have any questions or are interested in further guidance in living your healthiest life possible. Initial consultations are always free!

Warmly,
Megan Normansell, CHC, AADP, CFH

Certified Holistic Health Counselor/ Certified Herbalist/Holistic Nutritionist

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally. We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. If you’re curious, schedule your complimentary consultation today!

http://www.aayushealth.com megan@aayushealth.com

920-327-2221

Copyright Megan Normansell 2023. All rights reserved.

Raw Juneberry Chia Jam

Juneberries are at peak ripeness when they turn a deep purple color

Juneberries are here! If juicy blueberries and sweet almonds had a baby, you would have the irresistible flavor of Juneberries. Found wild and as an attractive urban ornamental, they (surprise!) ripen in June here in Wisconsin. If you don’t have access to fresh wild Juneberries, blueberries will work just fine for these recipes.

I normally freeze our extra berries so we can make smoothies year-round, but this year I decided to make some healthy, easy jams. I have a recipe for everyone: one is vegan and made with chia seeds, the other made with nutrient-rich gelatin. Both versions are raw, whole food, antioxidant rich, and free of refined sugar, preservatives, and anything icky.

Recipe 1: Juneberry Chia Jam

Ingredients:
1 cup fresh berries
1/8 cup purified water
1.5 tbsp raw honey
1 tbsp chia seeds

Using a pestle or similar tool, roughly mush your berries in a bowl.

Add the water, honey, and chia seeds.
Mix well, move to a glass jar for storage, and place in the refrigerator.
After about 30 minutes, the chia seeds will set and be ready to enjoy.

Recipe 2: Juneberry Jelly

Ingredients:
1 cup fresh berries
2 tbsp purified water
1.5 tbsp raw honey
.5 tbsp pure gelatin powder (ideally organic)

Using a pestle or similar tool, roughly mush your berries in a bowl.
Add the water, honey, and gelatin.
Pour your mixture into a blender or food processor and blitz until smooth. Pureeing your berries releases more of the almond flavor from the seeds.
Move your puree to a glass jar for storage, and place in the refrigerator.
After about 30 minutes, the gelatin will set and be ready to put on fruit, English muffins, or your favorite snacks.

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Health Counselor/ Certified Herbalist/Holistic Nutritionist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
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http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

Copyright Megan Normansell 2020. All rights reserved.

How to Stay Young: Advice from Wisconsin’s Healthiest Septuagenarian Couple

The mystical fountain of youth… could it exist? Maybe it’s not some magical elixir, high tech drug, or enchanted hot spring bath. What if your choices on a daily basis, the people you choose to surround yourself with, your environment, and the food on your plate could slow down the aging process?

The idea isn’t so far-fetched; we know there are many things that speed up the aging process such as stress, malnutrition, exposure to pollution and toxins. Just as we know there are things proven to slow down the aging process, such as regular exercise, a low-stress lifestyle, and daily consumption of key antioxidants. The fascinating book “Secrets of the World’s Longest Living People” highlights “longevity hotspots” around the world, where people not only live longer but look younger, feel younger, chronic disease is rare, obesity is nearly unheard of, and they are active into old age.

I happen to have two people in my life who seemingly have stumbled upon this “fountain of youth.” From a young age, my great aunt & uncle Rachel & Greg Kresse of Wausau, Wisconsin have been role models to me. I credit them with sparking an early interest in herbs and nutrition in first my mother, then myself. Growing up my mother always had Echinacea in the garden, fresh vegetables and herbs, and zinc tablets in the medicine cabinet to keep us from getting sick. Rachel has always been on top of cutting edge research in the fields of health and nutrition and has shared that information with the family. She blends that expertise with her knowledge of traditional farming and foraging gained from growing up on a mid-century northern Wisconsin farm. Her mother, Esther, brought over the ancient traditions of mushroom & berry foraging from Russia, a tradition my husband and I are passionate about reviving. Greg on the other hand, has a career specializing in psychiatry. I think this beautifully accentuates the other half of the “fountain of youth” equation- social well-being and support, emotional health, a good sense of humor, self-care, and the role of exercise and food on mental health.

A race in 2019

When you see them sharing pictures with their medals from cross-country ski races or of the biking adventures they’ve gone on, you’d think you’re looking at a 50-something couple blessed with the luck of good genes. But what you’re really looking at is a couple who are the products of their lifestyle… at 70 & 71 years old.

Not only are Greg & Rachel an inspiration to me, but they are a fascinating case indeed because their health simply cannot be attributed to purely “good luck,” as they are genetically unique. I set out to interview them to find out exactly what their secrets are, and what kind of advice they have for the rest of us who want to live long, healthy lives.

Thanks for taking the time to speak with me! Can you tell us a bit about yourselves?

Rachel: “I’m a 71 year old retired educator. I currently manage the Wausau Night Gliders which is a middle school Nordic Ski Racing Team, I’m a gardener, and continuing athlete (bike, swim, walk/hike, Nordic Ski, and Yoga). I still compete in shorter Nordic races of 10K, but often pleasure ski for 2 hours at a time.”

Greg: “I’m 70, and work part-time as a Psychotherapist specializing in addiction. I’m head coach of the racing team that Rachel manages, do all the heavy gardening work, and am a continuing athlete (bike, swim, hike, Nordic Ski, and not enough yoga per Rachel J). I continue to win in my age division in Nordic races including the Kortelopet, which is a race of 29 K = 17.98 miles. I was excited to finish the Classic Korte in 1 hr 52 minutes in 2019, coming in overall in 48^th place out of 1068 skiers of all age groups.”

What was your diet like growing up, and what is your diet like now?

Rachel: “I grew up with whole foods from my parent’s farm and pastured beef, pork, and chicken/eggs. Everything was naturally organic until the 1950s/60s, when pesticides including DDT began to be used. The danger was not known at the time. Growing up we foraged blackberries, blueberries, mushrooms (we think they were honey mushrooms), and asparagus. My parents grew things like cabbage, green beans, peas, corn, tomatoes, carrots, apples, pears, leaf lettuce, potatoes, sometimes okra, and they made traditionally lacto-fermented sauerkraut. Kale wasn’t popular back then but we grow lots of it in our garden now.

Picking wild blackberries near their house

Greg had a terrible diet growing up- lots of processed cereal and milk. They probably had a pretty typical diet for someone who didn’t live on a farm in the 50s and 60s; they ate a lot of their food out of cans.

Currently and for quite a few years previous we have followed a mostly organic diet high in vegetables and fiber, low in meat, and have been dairy-free for at least the last 3 years. Our diet has changed as we have aged. Generally we eat a vegetarian diet today with a little bit of fish and eggs. We do a lot of vegetarian soups with beans, peas, lentils, and full of every vegetable and mushroom I have. In summer we eat from the garden every day. A consistent lunch for us is a blend of beans and a whole grain (usually barley, freekeh, or kamut), rolled up in a healthy tortilla with lettuce, avocado, and tomato. Then we have a side of a cooked veggie like cauliflower, carrots, zucchini, broccoli, green beans, or something else from the garden. Most of our protein comes from beans. We lacto-ferment things like cucumbers to make our own pickles and last year’s batch was the best.”

A colorful homemade meal I enjoyed at their house last summer

What are your favorite foods that you incorporate daily?

“All vegetables (especially the cruciferous ones), onions/garlic, beans and/or legumes every day, olive oil, and avocados. We grow much of our food organically in our gardens.

We follow Dr. Fuhrman, M.D.’s book “The End of Heart Disease” dietary recommendations, which is filling your plate mostly with veggies, then beans, whole grains, nuts, and fruits, and very small amounts of meat. We also follow many of the guidelines found in the book “Anti-Cancer: A New Way of Life” by David Servan-Schreiber, M.D., PhD. This book recommends eating lots of fruits and vegetables, staying away from white sugar and bad fats such as trans-fat, exercising, fostering a positive mental outlook and practicing relaxation techniques such as yoga and meditation.”

Beautiful veggies from their garden

What foods do you avoid like the plague?

“Mostly saturated fats and foods high in omega-6 fatty acids – whether organic or not! That includes processed snacks, fast foods, baked goods, fatty meats, and cured meats. While saturated fats are important for kids, once you get past a certain age they are more detrimental and you don’t need as much in your diet.

We avoid white sugar as best as we can, but we follow a 80/20 rule for treats and special occasions. We use maple syrup that our friends make, raw organic honey, or organic agave for sweetening foods instead of white sugar.”

How are you involved in your local community, and do you feel that’s played a role in your health and wellness?

“We maintain a Little Free Library on our property, and of course engage with kids and their parents through summer and winter ski programs that we run. We actively try to encourage neighbors to garden, and have healthy pesticide-free lawns. Our neighbor read that article you shared about Minnesota compensating people for replacing their lawns with bee-friendly native plants, and he’s actually thinking about getting rid of his lawn chemicals!

Being active definitely made a difference in our lives as we made many friends from all over the state in our early years being runners and skiers, and have maintained many of those friendships for over 40 years.”

(Greg and Rachel’s Little Free Library even made it into USA Today magazine!)

Are there any health issues that run in your families? Have they become issues for you?

Rachel: “I inherited my mother’s bunions and osteoarthritis. I’ve managed my foot issues with orthotics, especially when I was a runner for 30 years. Movement helps osteoarthritis, so continued physical activities are important.”

Greg: “Much of my family history is overshadowed by lifestyle issues that caused my father’s death at 64 (2 pack a day Camel unfiltered cigarette smoker all his life and obesity). My mother lived to 95. She had far fewer issues, with heart disease being a primary problem. Our diet changed a number of years ago because of my atherosclerosis and an increase in my LDL which had not been a problem when I was younger. The physician wanted to prescribe statins and we chose to go the diet route instead. The goal was LDL of 70 and I achieved that, to my cardiologist’s surprise, in about 6 weeks. I’ve maintained an excellent level below 70 and extremely low triglycerides.”

Rachel and my son Theo

How much time do you spend outside?

“Greg spends much of his time outdoors in all seasons. If he is not doing a sport activity he is doing something with the garden or landscape/prairie or building another rock wall! In comparison to Greg, I spend less time outdoors because I do most of the garden harvesting, preserving and cooking, and I dislike summer heat and bugs.

A warning about childhood and early adult sunburns – Greg has had permanent DNA damage from major youth sunburns which has resulted in skin cancer. It’s important to get vitamin D from the sun, but burns are damaging and the damage won’t show for many years.”

Greg showing Theo around the gardens

You have a beautiful yard full of both prairie and food gardens. Is gardening something you recommend to others?

“It’s important to grow your own food because you have control over how it is grown and you know exactly what you’re getting. If you have the space, why not grow plants you can eat? You don’t even need a lot of space to grow some of these things as they are vertical- beans grow up, peas grow up. Why not plant a fruit bush instead of ornamental? Then you have free raspberries, currants, or blackberries. We preserve and store so much food from our yard that I estimate we save a couple thousand dollars per year on groceries.”

Did I mention a good sense of humor helps keep you young??

How do you avoid the temptation to eat at restaurants?

“We enjoy eating out at restaurants, but we don’t do it as often as most people. We always carry food with us when we travel, so the temptation isn’t really there. When we do, we try to pick healthier options like vegetarian dishes at Mexican restaurants. Before you called I was cutting up apples, oranges, & grapes for snacks, put our breakfast porridge in containers for the race tomorrow morning, and I made sandwiches with baby carrots for after the race.”

Do you take any regular supplements or teas?

“We drink green tea daily, with a small amount of kombucha as a daily lunch/supper cold drink. We take a number of supplements such as turmeric root for joints, and Greg takes niacin for cholesterol.”

Do you take any pharmaceutical drugs?

Greg: “I am on a blood thinner.”

Rachel is on no prescription meds.

How has your lifestyle affected your marriage, and vice versa?

“I tell the ski kids (teenagers) to pick boyfriends/girlfriends that are “sport compatible” and they always laugh at that. But if you don’t have common interests/activities, I believe it is harder to relate and enjoy each other as you move through the marriage and/or relationship.”

How does your health compare to others you know that are your age?

“We have had some medical issues whether from inheritance or past accidents similar to many others, but our activity level in most instances is much higher than most our age. For me, an example would be the four high school friends I get together with on a yearly basis. Three of them are incapacitated by obesity (have difficulty even walking), and the other one maintains some activity biking. So while slightly overweight, she still maintains mobility and energy to do things. Excess weight seems to be the determinate.”

What do you think are the biggest factors in your ability to stay well and active into your 70’s?

“Sleep 7-8 hours, eat as well as you can, move in many different ways (not just one activity), meditate or have some spiritual context in your life, and have some “young” friends. I still wear makeup and lip gloss at the starting line- I might not always be the fastest, but at least I’ll still look good.”

If you could give the rest of the world one piece of advice to stay happy and healthy at any age, what would it be?

“I don’t know that I have a grand piece of advice to give, but perseverance does help!”

Thank you so much for sharing your wisdom with us!! Do you have any questions for Rachel and Greg? If so, post them in the comments!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Health Counselor/ Certified Herbalist/Holistic Nutritionist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally. We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. If you’re curious, schedule your complimentary consultation today!

Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

Copyright Megan Normansell 2020. All rights reserved.

Thai Peanut Butter Sweet Potatoes

Sweet, creamy, and zingy, this recipe makes a fantastic plant-based dish!

Ingredients for the sweet potatoes and slaw:

2 large sweet potatoes
3 cups shredded red cabbage
1/2 red bell pepper
1/2 yellow bell pepper
1/4 cup green onion
2 tablespoons fresh lime juice (1 lime)
1/4 teaspoon Himalayan salt
A bit extra chopped green onion for the garnish

Ingredients for the sauce:

1/3 cup organic peanut butter
2 tablespoons tamari soy sauce
2 tablespoons lime juice (1 lime)
1 teaspoon maple syrup
2 tablespoons water

Instructions:
Bake the sweet potatoes in the oven at 350 for about an hour or until tender when pierced with a fork.
To make the slaw, you’ll slice the red cabbage into thin ribbons, enough for 3 cups. Chop the peppers and green onion. In a large bowl, mix together the cabbage, peppers, & green onion with the lime juice and salt.
To make the Thai peanut butter sauce, you’ll whisk together the peanut butter, tamari soy sauce, lime juice, maple syrup, and water. 

To serve:

Slice the sweet potatoes in half and place a generous serving of slaw on top. Drizzle with the Thai peanut butter sauce and sprinkle with the extra chopped green onions. Enjoy!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
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Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

Copyright Megan Normansell 2020. All rights reserved.

Green Bean & Saffron Lamb Stew

The authentic flavors of Morocco, bursting with flavorful superfood spices! Free of gluten, dairy, soy, nuts, grains, and a long-winded story about my childhood that forces you to scroll down for eight minutes before finally arriving at the recipe. So… enjoy! 😉

Ingredients:

• 2 tbsp extra virgin olive oil
• 1 lb organic lamb stew meat, cut into chunks
• 3 garlic cloves, minced
• ½ tsp sea salt
• 2 tsp ground turmeric root
• 3/4 tsp saffron threads
• ½ tsp ground black pepper
• 1 large onion, diced
• 3 stalks of celery, diced
• 3 large heirloom tomatoes, chopped with juice retained
• 1 lb fresh green beans, cut in half
• 1/8 cup chopped fresh mint
• 1 lime

Instructions:

1. In a large pot heat the olive oil over medium heat. Add the lamb, garlic, turmeric, saffron, onions, celery, salt and pepper. Cook for 10 minutes, stirring frequently.
2. Add the tomatoes with their juice and 1 cup of water, cover and cook for 40 minutes.
3. Add the beans and cook for another 15 minutes on medium heat.
4. Remove the pot from the heat and stir in the mint. Cut the lime in half, and squeeze all of its juice into the pot. Stir well and serve hot.

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
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http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2019 All rights reserved. 

Avocado Quinoa Pilaf

This recipe is simple and easy, yet tasty and packed full of nutritious goodness. You can add any other fresh veggies from your garden or farmers market as well, such as fresh chopped kale or grape tomatoes.

Ingredients:

2 tbsp olive oil

1 cup chopped onion

1 tsp minced garlic

2 1/2 cups quinoa, soaked and rinsed ( I used a blend of both red and white)

3 cups vegetable or chicken broth

1/2 tsp Himalayan salt

1/2 tsp porcini salt (get mine here.… handcrafted with wild Wisconsin gourmet porcini!)

1 1/2 cups tomatoes, chopped

2 tbsp chopped fresh parsley

2 tsp chopped fresh thyme

2 tbsp lemon juice

4-6 oz feta cheese, crumbled

1 ripe avocado, chopped

1/3 cup cucumber, chopped

1/3 cup bell peppers, chopped small (orange, yellow, red, and/or green)

1 can hearts of palm, sliced into rounds

 

Directions:

Heat the olive oil in a saucepan over medium heat. Add onions and garlic, and cook for 5 minutes or until translucent.

Stir in the quinoa, broth, and salt.

Bring to a boil and then reduce heat to a simmer. Cook for about 15 minutes, or until all the liquid is absorbed.

Remove from the heat and stir in tomatoes, parsley, thyme, avocado, cucumber, hearts of palm, peppers, lemon juice and feta. Serve warm and enjoy!

Warmly,

Megan (Kerkhoff) Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
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http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2019 All rights reserved. 

Roasted Holiday Chestnuts

Chestnuts are now available in stores, and are perfect for the winter season. Their sweet, buttery flavor goes well in many dishes, as well as on their own as a nutritious snack. I’ve found they are so tasty plain that you really don’t need any seasonings.  This easy recipe comes from my husband Matt at Eden Wild Food, who used to forage for wild chestnuts in his home country of England.

Chestnuts provide protein, fiber, calcium, iron, magnesium, potassium, zinc, copper, selenium, vitamin B1, B2, B3, B6, B12, vitamin C, folate, pantothenic acid, vitamin a, vitamin e, and heart healthy good fats, so it’s a snack you can feel good about!

Ingredients:

As many raw, fresh chestnuts as you’d like to roast

Directions:

• Preheat oven to 400 degrees.
• Very carefully, cut a slit from one end to the other on the flat side of the chestnut, as pictured in the third chestnut from the left.
• Once you’ve cut all your shells, place them flat side up on a cookie sheet.
• Bake for about 20-30 minutes, or until you notice the shell along the cracks begins to peel up a bit. Pull them out of the oven and peek at the nut inside- initially they will be soft and floury and are ready to eat at this point. Some people prefer them more caramelized, and the outer surface of the nut will be a more golden brown color. Let them cook until you get the color/texture you’d prefer.
• Take out of the oven and let cool. To remove the shell, you’ll want to squeeze it from both sides at the same time until the crack widens. Then you’ll be able to peel off the shell and skin to reveal your roasted nut. Enjoy!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

 

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

Maple Butternut Squash & Figs

Squash season is upon us! Butternut has always been my favorite, and I love finding creative ways to enhance its sweetness. Great for bones, eye health, blood pressure, this fall vegetable is chock full of antioxidants, phytonutrients, vitamins, and minerals. Just one cup of it provides you with 6.5 grams of fiber, 19% daily value magnesium, 12% daily value potassium, 41% daily value vitamin C, up to 20% daily value for most of your b vitamins, 163% daily value beta carotene, and more. Try this easy, nutritious dessert (or snack) with just 5 simple ingredients.

What you’ll need:

• 1 butternut squash (others like acorn squash work fine too!)
• real maple syrup
• cinnamon powder
• hemp seeds
• dried figs

Directions:

• Half or quarter your squash, remove seeds and fibrous pulp, and place it in a baking dish. Pour water in the dish.
• Bake the squash in the oven at 350 until it is easily pierced with a fork. Depending upon its size, this may take anywhere from 45 minutes to 90 minutes.
• When it’s fully cooked, peel the skin off and transfer to a bowl. Mash slightly.
• Drizzle lightly with your maple syrup and sprinkle with desired amounts of cinnamon and hemp seeds.
• Slice your figs and arrange on top. Serve warm. Enjoy!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

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http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

Giant Puffball Mushroom Pizza

If you’re avoiding processed grains/flours or lowering your carbs, or none of the above and just love mindblowing unique food, you’re going to want to try this giant puffball mushroom pizza. Calvatia gigantea is a white, round mushroom commonly found in meadows, fields, and deciduous forests all over the world, and hence the name they can get rather large. The ones pictured here were found on September 10^th, 2018 in Wisconsin. While there aren’t a lot of studies on the medicinal benefits, they do contain powerful polysaccharides and have been found to inhibit lung cancer cells. 

Mushrooms kind of excite me.

If you’re new to wild mushroom hunting be sure you properly identify and don’t confuse them with something like earthballs, which are toxic. These fungi have a soft, bread-like texture so you can use them to make anything you might normally make bread with. French toast is on the menu for tomorrow!

Now get this- the crust of this pizza is made from the thinly sliced puffball mushroom, then it’s topped with FIVE other wild gourmet mushrooms! Obviously most people won’t have access to a crazy amount of different mushroom species, but all you really need to make this pizza is the puffballs.  Throw on your favorite toppings and make it your own, such as onions, peppers, olives, button mushrooms from the store, or pepperoni.

Some of the other mushroom species included on the pizza, picked just the day before the puffballs

First, I carefully cut them into a round 1 inch thick slice. Then they were pan-fried in a cast iron pan on both sides for about 5 minutes and seasoned with olive oil and Himalayan salt.

Next, onto the pizza pan. I topped mine with Italian seasonings and pizza sauce, sautéed hedgehog mushrooms, porcini, chicken of the woods, and yellow legged chanterelles, then organic shredded cheese.

Bake your pizza at 425 for about 10 minutes, or until the cheese is just starting to turn golden brown. These crusts will be soft, not crunchy. Enjoy!!

Thanks for visiting!

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

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Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018. All rights reserved. 

Banana Blackstrap Blood Building Smoothie

If you’re suffering from iron-deficiency anemia, this is just the recipe for you. It may not look the prettiest, but it is sweet & tasty.

Iron absorption is about more than just the iron. Nutrients like vitamin C, copper, manganese, vitamin a, and folate are essential for healthy ferritin and iron levels, and healthy red blood cell counts. Without the proper nutritional balance, you may find that your iron supplements alone just don’t cut it. This is why when trying to correct a nutritional deficiency, utilizing complimentary whole foods in addition to any supplements is instrumental.

This recipe contains some of the best blood-boosting ingredients in an easy to drink smoothie, supplying plant-based iron plus all of the essential nutrients mentioned above for proper assimilation.

 

Ingredients:

• 1 frozen banana
• 1 tablespoon black strap molasses
• ¼ tsp raw cacao powder
• 1 cup almond milk
• Handful of spinach or kale
• 2-4 drops pure vanilla extract

Blend, and enjoy once daily!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally. We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved.