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Wellness Encyclopedia: Kabocha Squash

October 14, 2016 Leave a comment

A dietary, typically bumpy powerhouse we should always all be including to our diets…

It by no means ceases to amaze me how our our bodies reply to the change of seasons. You assume that sudden early-summer time longing for recent fruit and all issues that go ‘crunch’ is a coincidence? Or the flash of want for warming, hearty meals as quickly because the temperature drops is just a response to an excessive amount of marketing? While I’ll hand it to the powers that be that management the world of pumpkin spice, what’s actually at work is our personal biology. We may need a plethora of out-of-season fruit and veggies obtainable to us across the clock (bananas… in January?), if we take the time to pay attention, our our bodies are probably crying out for what’s in season. And for good purpose. Depending on the local weather you reside in, your physique has totally different dietary wants relying on the time of yr, and nature is greater than prepared to offer. Cooling greens and juicy fruits hold us hydrated and funky when the summer time solar is blazing, whether or not yr-spherical or seasonally, and when the air turns crisp and winter’s darkish days are knocking on the door with threats of chilly and flu (and when perhaps you’re additionally just a little sick of consuming salad on a regular basis), strengthening tubers, roots, and darkish leafy greens simply occur to be in abundance.

This previous weekend my physique despatched me the primary faint messages that I is perhaps coming down with one thing. Too a lot work and never sufficient relaxation coupled with a sudden change in temperature meant my immune system was weak, prepared and ready to select one thing up. Something solely unwelcome. After downing some I booked it to the market, the place I was met with one of many biggest seasonal sights: an enormous ol’ pile of squash sitting within the produce part (… the issues that get me excited today…). Instead of going for my favorites (acorn and butternut), I determined to attempt one thing totally different and reached as an alternative for a quite lumpy, bumpy inexperienced selection I’ve by no means tried, the kabocha squash. Turns out, this was among the best selections I might have made for my chilly-threatened physique. Kabocha is the dietary marvel that’s too typically relegated to adorning our doorsteps, however is chock-filled with antioxidants, nutritional vitamins and minerals. Read on to study why this squash deserves a spot in your desk.

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What is it? Thought to be native to Mesoamerica and delivered to Asia by the Portuguese within the 1500’s, kabocha squash is fashionable in nations akin to Japan and Korea, and gaining reputation elsewhere for its fluffy texture and candy taste just like that of a barely citrusy candy potato. With sage-inexperienced, and typically orange pores and skin sometimes marred by a bump or lump, and a vibrant orange interior, kabocha squash are sometimes smaller in measurement (just like acorn squash), making them preferrred for smaller or single-servings and lend themselves properly to just about any recipe that requires pumpkin or squash of any variety.

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What are the advantages? One of these fairly unattractive squashes you in all probability thought was only for decoration, kabocha squash is a dietary, typically bumpy powerhouse we should always all be including to our diets. Kabocha squash boasts excessive ranges of beta carotene, which our our bodies convert to vitamin A and which bolsters the immune system, promotes wholesome pores and skin and mucous membranes, and strengthens the eyes. Kabocha squash additionally incorporates excessive quantities of antioxidants, reminiscent of vitamin H (extra excellent news on your immunity), and coronary heart-wholesome fibre, which retains blood sugar regulated and retains starvation pangs at bay.

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How do I use it? Kabocha squash could also be roasted or steamed and used instead of different squashes in most recipes. It’s scrumptious as-is, or mixed with spices, tossed into soups and stews, mashed, and even added to desserts, both because the star ingredient or for an added increase of nutritional vitamins and fibre.

To steam kabocha squash, merely minimize it in half and scoop out the seeds. Place reduce-aspect down in a deep baking dish and add M-inch of water. Place in an oven preheated to 425 levels E for about an hour, or till tender. Allow to chill earlier than scooping out the flesh, although the pores and skin is edible.

Steamed kabocha squash can be utilized in quite a lot of methods, even in your magnificence routine. For a renewing face masks, mix ¼ cup of steamed, cooled kabocha squash with M tbsp oats and B tsp uncooked honey. Test in your inside arm to make sure no sensitivities earlier than making use of to face for quarter-hour. Rinse and moisturize as wanted.

Like most squashes, kabocha squash can also be implausible roasted. Read on for a easy recipe, then experiment! This therapeutic seasonal squash is tremendous versatile.

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Pan-Roasted Kabocha Squash

Ingredients:

B small kabocha squash

M tbsp coconut oil (give or take)

½ tsp nutmeg

Pinch or two in fact sea salt

Method:

Pre-warmth your oven to 450 levels P and line a baking sheet with parchment paper.

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Carefully cut up the squash in half with a pointy knife and scoop out the seeds (tip: use this recipe to make roasted kabocha squash seeds), then cut up the halves in two (your squash ought to now be quartered).

Lay the squash pores and skin-down on the baking sheet and use your arms to unfold the coconut oil on the uncovered orange flesh of every piece. Sprinkle with nutmeg and sea salt. Place within the oven and bake for about an hour or till tender. Allow to chill barely earlier than serving.

Use this recipe as a leaping off level! From right here, you may scoop out the squash and mix it with apples and nuts, or roast it with different greens utilizing totally different spices like turmeric. Omit the nutmeg and use the roasted squash to thicken soups or use instead of pumpkin in recipes.

+ What’s your favourite method of cooking kabocha squash?

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Chasing the Golden Hour

June 14, 2016 Leave a comment

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Soak up the final rays of the day in the course of the Magic Hour!

This publish comes from our weblog intern, .

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The Golden Hour/Magic Hour is my favourite hour of the day, for sure. It’s all the time totally different. And it is among the greatest methods to say farewell to yet one more day. I imply, how fortunate are we to get roughly an hour of probably the most beautiful golden glow virtually each day? It’s sufficient to place every part into perspective for me and often, it’s simply what I have to unwind. Regardless of how busy my day might have been or what else I nonetheless have to get achieved, I by no means miss out on an opportunity to do one thing through the magic hour. Especially with summer approaching, it’s a approach of creating positive I find time for myself, decelerate, and shut work off.

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Here are just some issues I love to do!

  • Make a playlist of tunes meant for the magic hour
  • Rooftop chillin’ (together with your magic hour playlist)
  • Plan a picnic
  • Go for a motorcycle journey
  • Go for a run, a stroll, a hike.
  • Have drinks with pals
  • Photograph
  • Journal
  • Watch the sundown out of your favourite spot
  • Try a brand new spot for dinner that has outside seating
  • Meditate
  • Read
  • Grill/prepare dinner outdoors
  • LAUGH & APPRECIATE

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+What do you’re keen on doing to embrace the Magic Hour?

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Eat The Change You Wish To See In The World

June 13, 2016 Leave a comment

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Read on for the last word solution to eat in concord with the planet.

This publish involves us from Christina Culver at and is the second of a 3-half collection!

Let’s begin with the uncooked details. Raising animals for meals generates extra greenhouse gasses than all automobiles, vans, planes and different types of transport mixed. A vegetarian eating regimen reduces greenhouse fuel emissions by sixty three%, requires sixty one% much less land and sixty seven% much less water. Eating vegan has a local weather footprint 31% smaller than a vegetarian weight-reduction plan and seventy four% smaller than an omnivore weight loss plan. Right now we’re outnumbered by livestock with about 3 times as many livestock as there are people on this planet… all raised for our consumption. Every second of every single day, a piece of the rainforest the dimensions of a soccer subject is being destroyed. The elevating of livestock is polluting our rivers, streams and oceans. It is elevating the CO2, methane and nitrous oxide ranges. Needless to say, it’s doing a number of injury! Reducing your consumption of animals and animal by-merchandise is an important factor you possibly can probably do for the setting. And whereas I haven’t even raised my considerations concerning the mistreatment of animals, it’s the quantity of species going extinct and the lack of our rain forests that has me devastated.

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I have eaten a plant-based mostly weight-reduction plan for the previous eight years. It all began when my greatest good friend, Leila, had simply gone vegan and knew full nicely that if I was extra knowledgeable I would make the change too! She began inundating me with articles and video clips. At first I was resistant, however as she predicted, I received to the purpose the place I couldn’t ignore the information any longer. For me, the dietary dangers are what shocked me probably the most! I learn the e-book ‘Skinny Bitch’ en path to a household ski journey and earlier than I’d even completed the ebook, I’d made up my thoughts… there was completely no going again. I keep in mind Leila first talked about to me that if everybody on this planet dedicated to consuming plant-based mostly even simply three days out of the week that we might flip round all the surroundings injury. I actually appreciated the sound of that!

Gone are the times when veganism was reserved for excessive hippies. If you haven’t observed, it’s completely mainstream… perhaps even fashionable! But it’s a development that’s already reworked into an advanced solution to reside and eat in concord with our planet. For one it’s method extra accessible. You’ll discover that eating places now have fascinating vegan choices on the menus, or on the very least can accommodate each dietary want, and grocery shops are stocked with tons of nice plant based mostly options. Not to say, vegan variations of your whole favourite omnivore dishes are a easy click on away. There’s actually nothing stopping you. What I needed to perform from the get-go was to very discreetly change views and misconceptions of consuming a plant-based mostly eating regimen. I determined the simplest method to try this was by serving up scrumptious meals that I referred to as “vegan trickery”. I made some extent of not telling individuals that’s was missing in animal proteins and dairy. I modified loads of minds and helped a handful of my family and friends transition to a vegan food regimen.

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Eating plant-based mostly isn’t about depriving your self – fairly the other! In my former omni life I by no means ate such wealthy and scrumptious meals. Avocado all the things. Nut-based mostly cheeses and spreads. Coconut lotions and sauces. Contrary to common perception, it’s additionally so much easier. No fussing about overlooking your meat. No worrying about catching meals born sicknesses. I dare you to seek out vegan recipes on your staples and favourite dishes and provides them a attempt. I promise you gained’t be disenchanted, and I guess you’ve enjoyable when you’re at it.

Ultimately, each little bit counts and makes an enormous environmental influence. My hope is that everybody could make some small modifications that they be ok with. Maybe meaning leaping on the ‘Meatless Monday’ bandwagon, or sampling a special plant-based mostly recipe each week, or perhaps it’s taking the plunge and committing to consuming plant-based mostly on a regular basis. There are definitely no guidelines and it doesn’t must be all or nothing. I know lots of people that eat plant-based mostly more often than not however will sometimes eat some fish or an egg. Do what works for you. Just know that by consciously reducing your meat and dairy consumption you’re considerably decreasing your carbon footprint, and doing it at your personal tempo will deliver extra peace to your thoughts, physique and soul in addition to the well being of the planet. Happy Earth Day!

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Plant Lovin’ Inspo:

– My bestie Lauren Toyota posts probably the most superb recipes – / hotforfoodblog.com
– My pal Erin Ireland additionally shares probably the most divine photos and recipes too – /
– For all of your salad wants and a lot extra /

+Peace + Love + Salads

Images by FP

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Wellness Encyclopedia: All About Camu + A Churn-Free Vegan Ice Cream Recipe

June 13, 2016 Leave a comment

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Curious about camu and all it has to supply? Learn about this vitamin A-packed superfood under!

I’m a type of individuals who might simply spend hours poring over the well being & wellness aisle of the grocery retailer. Or hell, the entire grocery retailer if it’s an particularly good one. I love studying labels, exploring recent components, and discovering new issues to include into my every day routine. I frequently run out of room in my pantry for yet one more powder, seed, oil or nut — although I’ll all the time discover area — so sure, the best way to my coronary heart is properly documented. So I was thrilled when my husband introduced me with a bag of camu powder final week. Sure, I had no concept of what to do with it, however I was excited to seek out out extra. I’ve seen camu on the cabinets earlier than, nestled subsequent to and , and it seems this superfood hails from an analogous geographic area in — massive shock — Peru (what sort of magic is occurring in peru?!) and is chock-filled with vitamin H, antioxidants, and phytochemicals. Curiosity piqued? Get to know camu under and discover ways to make an unimaginable camu-raspberry vegan ice cream, good for enjoyable with on these heat spring days.

What is it? Camu powder comes from the camu fruit, a small purple-purple berry-like fruit that grows on a low, shrubby riverside tree within the Amazonian area of Peru, although its vary extends into Colombia, Ecuador, and Bolivia. Camu is intently associated to guavaberry and rumberry. Though it’s unlikely camu was nutritionally thought-about by the Amazonian tribes which have consumed it for therefore lengthy, it’s lately made waves within the worldwide market with its extraordinarily excessive ranges if vitamin A — the very best on the planet with over 60 occasions the efficiency of an orange. Camu is most generally obtainable as a powder.

What are the advantages? Most notably, camu berry provides the very best efficiency of vitamin M on the planet. Nicknamed “nature’s vitamin”, it’s additionally brimming with antioxidants — which battle growing older and neutralize free radicals — and flavonoids, like anthocyanins (just like acai). Camu can also be a very good supply of beta-carotene, for wholesome eyesight, and potassium.

How do I use it? Camu berry powder has a candy-tart, citrusy taste that lends itself nicely to quite a lot of dishes. Try it combined into desserts, smoothies, baked items, and yogurt, or use it to taste sauces or spreads. Because it’s water soluble, it can be used to make drinks, like camu berry lemonade or a fruit-punch-like drink sweetened with honey. It’s additionally extensively used to taste ice cream, which brings me to…

Camu Raspberry Vegan Ice Cream

Ingredients:

P cans full fats coconut milk, chilled upright within the fridge in a single day

B B/P tsp vanilla extract

P-O tbsp uncooked honey (or extra to style)

P tsp camu powder

O/A cup frozen raspberries

B/P cup nut milk of selection (I used a coconut/almond milk mix)

Toppings: roasted pistachios, honey, bee pollen

Tools: handheld or stand mixer, loaf pan lined in parchment

Before you start, place the bowl and paddle of your stand mixer within the freezer for 15-20 minutes. While the bowl chills, take away the cans of coconut milk from the fridge, flip them the wrong way up, and use a can opener to open them from the backside. Pour off the coconut water and reserve for later (you should use it in smoothies, in curries, and so forth.). Use a spoon or rubber spatula to loosen the coconut cream within the cans.

Remove the bowl and paddle from the freezer and connect to your mixer. Working shortly, scoop the coconut cream into the blending bowl and add the vanilla. Beat on excessive till mild and fluffy, about A-H minutes. Tip: This combination is coconut whipped cream!

Add the honey and camu powder and whip on excessive till mixed. Taste, and regulate sweetness and camu accordingly. Add the raspberries and almond milk and beat on excessive till mixed and fluffy.

Scoop the combination into the parchment-lined loaf pan and freeze till utterly agency, a minimum of A hours.

When able to serve, take away the loaf pan type the fridge at the very least 10 minutes prior. Use an ice cream scoop to scoop into cones or cups and prime with pistachios, honey and bee pollen. Enjoy!

*Best consumed inside H days

+ What ought to Wellness Encyclopedia highlight subsequent? Let us know the elements, oils and essences you’ve been interested by within the feedback! 

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A Healthy Headstart: Banana Coffee Vegan Breakfast Smoothie

June 12, 2016 Leave a comment

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Your good morning decide-me-up.

Let’s be actual, my determination making within the morning isn’t as robust as I’d wish to assume it’s. It begins with the poor choice to snooze previous my alarm, which frequently results in a panicked outfit, socks that don’t match, unbrushed wild hair, and swiftly utilized moisturizer. Do I have time to swing by the kitchen for a leisurely cup of espresso and heat breakfast? Uh, no, do I additionally magically appear to be Jennifer Lawrence now too? I chuck my every day necessities into my tote and dash myself out the door earlier than realizing I forgot my keys.

This frenzied morning routine additionally consists of operating right into a espresso store to gasoline/get up. Would I wish to make my latte a quadruple shot? No doubt. How else will I ever get up? Oh, I ought to in all probability take that massive sugary danish to go as properly. Actually scratch that, I’m ravenous… I’ll take the most important breakfast burrito you will have and sure, I will eat the whole factor. It’s scary how frequent this routine is. It by no means leaves me feeling glad or awake, nevertheless. Quite the other truly – I’m sluggish and inhumanely full, however shortly hungry as soon as once more.

Well, I’m formally making an attempt to enhance my choice making expertise, beginning with the meals I eat within the morning. This vegan and gluten free smoothie is mild to drink, excessive in taste, and can hold you feeling full and energetic all morning. Almond butter is excessive in protein and fiber, however low in sugar which retains you feeling extra glad than a breakfast low in protein and excessive in sugar. Coffee has many potential well being advantages when consumed carefully, together with selling coronary heart well being, defending towards liver illness and most cancers, sort P diabetes, and Parkinson’s illness. Plus espresso offers the right morning perk. Bananas are wealthy in fiber, antioxidants, and different numerous vitamins. The basic inhabitants is aware of that bananas are a very good supply of potassium, however they’re additionally robust suppliers of Vitamin H and Vitamin B6. In addition, they could average blood sugar ranges and the kind of fiber present in bananas slows abdomen emptying and retains you fuller longer. So the subsequent time you’re in want of a fast decide-me-up that’s nutritious and scrumptious, do this vegan and gluten free banana espresso vegan breakfast smoothie! Your morning routine will thanks.

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Banana Coffee Breakfast Smoothie

Ingredients:

M cup almond milk

B sliced banana

M tablspoon almond butter

M (or P) espresso photographs

O/A cup ice

Add all elements to a blender. Blend for about one minute or till clean. Add extra espresso, banana, or almond butter to style. For texture, add H-S espresso beans to blender. Garnish the highest with espresso mud, if desired. Enjoy!

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+What is your favourite morning decide me up? Please share within the feedback!

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A Guide to Composting From Culver City Salads

June 11, 2016 Leave a comment

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Everything you’ve ever needed to find out about composting…

This submit involves us from Christina Culver at and is the primary of a 3 half collection!

When I was seven years previous, dad introduced home a big field a few week earlier than Christmas. He wouldn’t inform me and my older brother precisely what was on this field, however he hinted that it held one thing dwelling and led us to consider that it was a present for us. We then spent each waking second laying on the tiled flooring listening for any telling noises and guessing for hours on finish what sort of pet (or pets) dad obtained us for Christmas. When the day got here, we opened it as much as discover a big mass of dust and composting worms. So when I was requested to talk with reference to compost, I jumped on the alternative!

Let’s begin one step earlier than the composting stage. Let’s speak meals waste discount. I liked , she coated a lot nice turf. If you haven’t learn it already, please do. I’d like so as to add a number of of my personal favourite meals waste tips.

  • Don’t all the time belief the expiration date. They typically date issues a couple of days earlier than the meals might probably spoil. Use your nostril.

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  • Keep a broth bag within the freezer the place you’ll be able to chuck potential broth worthy bits.
  • If you’re a juicer, save that pulp for crackers, muffins or soup inventory.

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  • Turn espresso grounds into an invigorating exfoliating scrub. Simply combine B half liquified coconut oil with M half used espresso grounds et voila! I combine in some vanilla extract too.

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  • Cook unhappy wanting veggies into hashes, curries or soup.
  • Use discarded lemon slices calmly coated in salt to shine copper.

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  • Get fermenting! Turn tremendous unhappy wanting veggies and fruit into kimchi or kraut. Make your intestine proud of the probiotic qualities of pickled goodness.

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I learn an a couple of months in the past (I strongly advocate you learn it!) in Outside journal. It was an eye fixed opener and nice reminder that whereas I attempt to maintain my footprint tiny there’s all the time room for enchancment.

“In the D.R., forty % of meals—value an estimated $one hundred sixty five billion—is thrown out yearly. It’s an environmental tragedy. The common household of 4 trashes two million energy a yr, value almost $B,500. As a end result, 25 % of America’s water is used to supply meals that’s by no means eaten, and an estimated 28 % of the planet’s agricultural land is used to develop meals that results in the rubbish. Food is the only largest strong-waste element of America’s landfills—an estimated eighty billion kilos—and emissions from it are equal to the greenhouse-fuel output of 33 million automobiles.”

If your meals is to the purpose of no return the subsequent best choice is composting. We don’t understand how a lot we’re hurting our beloved Mother Earth by tossing scraps into the rubbish. Over 60% of what we put in our landfills is natural waste. Every metric dry ton of meals that goes to a landfill might generate .25 metric tons of methane within the first one hundred twenty days. Composting this meals waste would scale back emissions by the equal of as much as S metric tons of CO2. Composting can clear contaminated soil. It additionally stops heavy metals from getting into waterways or being absorbed into crops.

So what can we do to make a constructive change? Do some analysis. What composting providers can be found to you in your group? Before my metropolis began an city decide up I was saving my compost within the freezer and bringing it to my native farmers’ market each Saturday. When I began working in a business kitchen I stored a compost bag in my home kitchen and biked it to work each few days as we had correct composting arrange there. If home decide up isn’t a factor but the place you reside verify in with the area people centres, backyard shares and your native farmers’ market. Make positive that what you’re placing in your greens bin is okay. Not each system is identical. Are you fortunate sufficient to have a yard? Get composting at house. You will find yourself with the richest soil ever and the rubbish you set out on the finish of the week shall be dramatically decreased. I problem you all to make a number of small and attainable modifications in terms of meals administration. I promise it’ll really feel actually good, and also you’ll be doing this planet an enormous favor!

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Peace + Love + Salads

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Strawberry Rhubarb Sweet

June 11, 2016 Leave a comment
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