BRING YOUR EMBODIED FEMININE TO THE TABLE

When I was a kid, I had a very robust appetite. I have always been a fast metabolizer (needing higher levels fat and protein to be satiated), and for my entire childhood and all the way through college, I was a competitive gymnast with a very intensive training schedule and energy output.

Meanwhile, I was taught that a proper woman should eat light and always orderthe salad –– after all, it was the 1970’s-80’s and the fat free movement was in full swing.

Let’s just say, my needs as a young girl were not well accepted by cultural norms.

I have been thinking about this a lot:

Our western patriarchal culture, one that’s been around for a millennia, has shaped a woman’s relationship with food and our bodies—from corsets to skinny jeans.

In speaking with many of my clients, this feeling is mutual.

How can we take the patriarchy off of our plates and out of our mirrors?

Living more embodied and in real-time with our eating, and learning how to eat and live in a way that is metabolically satiating and sound, is an important conversation to call front and center.

I know there are many layers to this. I also recognize I can only scratch the surface here, and that my area of expertise lies more on our plates than in the political and patriarchal shortcomings. 

Regardless, I took a leap and to plant the seed here for all of us to ponder. 

Most of us have dieted, tried to conform to impossible standards with how are bodies look (I know I have!), or even hidden our vulnerability from the world behind our weight.

And, worst of all, all of it has been normalized as just what women do.

Just to be sure I am clear, I see nothing wrong with wanting to lose a few pounds, feel good in our bodies, or bring more health and mindfulness to our eating.

What I am talking about is the deeper places we feel devalued and objectified, where sexism has crept onto our menus and into our minds.

Bringing your embodied feminine to the table means creating a body-centered resolution with how you eat, while being keenly aware and authentic with the full experience you have with our food –– tracking your bodily cues and sensations such as hunger and fullness, as well as your feelings, thoughts, and stories around your eating and your body.

It's here we create sovereign satiation. 👸🏽

If you want to go deeper with me, and reveal your greatest embodied feminine power and wisdom within your eating (and living), consider joining me in the new Make Peace With Your Plate Women's Circles.

These circles are here to guide you step-by-step in cultivating a soul-centered relationship with food and your body.

Check out all of the details and join us right HERE! 

If this is a YES for you, I would love to welcome you to this important and timely circle.

Be Well,
 

SEPTEMBER SEASONAL RECIPE ROUNDUP

I can tell the season is changing because my thoughts have become dominated by all the seasonal foods I want to cook –– it happens to me every late summer/early fall.

I love to be in the kitchen at this time of year.

The harvest season feels so abundant, the farmers market is exploding with bounty, and the recipes I daydream of making are all born through my heightened #foodspiration.

So, rather than choosing just one recipe to share with you this week (almost impossible!), I decided scroll back through the Boulder Nutrition archive to gather a slew of my favorites of the season.

First on my list to make this week was my go-to Wild Mushroom Bisque -- it was heavenly.

This past weekend, Jason and I hiked on some of our favorite trails in the mountains where the leaves were just beginning to turn, and we were wowed by the impressive wild mushroom varieties throughout the forest floor.

I long to be a confident mushroom hunter –– some day I will hone that skill –– but for now it is to my long standing wild mushroom source, Hazel Del Mushrooms, for all the varieties (including my favorite, Lion's Mane).

I hope you enjoy some of these favorite September seasonal foods and recipes, and please feel free to share your creations by tagging me @bouldernutrition — I’d love to see them!

WILD MUSHROOM BISQUE

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green bean chimichurri

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roasted fig and arugula salad

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zucchini collagen jonnycakes

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{Dairy Free} Massaged Kale Caesar

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PALISADE PEACH CAPRESE

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LATE SUMMER STONE FRUIT CRUMBLE

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Together, let's cook up lives we long to live, with food we love to create, to then share it with those we love.

Eat well,

COOLING CUCUMBER SALAD

I grew up with a father who LOVES cucumbers. When I was a kid we would pick cucumbers from our garden together, he would make me cucumber sandwiches and we always had a good supply of homemade pickles.

This is my dad's favorite cucumber salad recipe. A little spice to match the midsummer heat, and a whole lotta cucumbers to keep you cool.  

Thanks for the recipe Dad!

Mix up your average salad by swapping the lettuce for some crunchy cucumber slivers instead!

Cucumbers contain a plethora of B vitamins, and have an extremely high water content. They are utilized to help with hydration, and balancing blood sugar levels. 

This easy and cooling, asian-flavored salad will quickly become a crowd favorite this summer!

MUDDLED STRAWBERRY HIBISCUS SUN TEA

MUDDLED STRAWBERRY HIBISCUS SUN TEA

This fun summer sun tea is perfect for these hot days, keeping your hydration game strong, while enjoying summer flavors that pamper your palate.

I used monk fruit to sweeten (but feel free to choose your favorite sweetener). Monk fruit has no after taste, and no blood sugar spikes, and works perfect when stirred into cold beverages!

Hibiscus flowers:

• are full of antioxidants

• are high in vitamin C

• decrease inflammation

• support liver health

• lower blood pressure

Watch my Instagram demo REEL HERE!

This is an OG favorite for me. It is seasonal and so quick and easy to make, and so refreshing.

I love having a pitcher to sip off in my fridge, all summer long.

Here’s to fun flavors of summer and hydrating smart!

Want to keep experimenting in your kitchen? Here are many more Boulder Nutrition recipes to explore:

SIX HEALING VIRTUES FROM BALI

I’ve spent the past few days settling back in at home after a beautiful and healing retreat week in Bali.

I needed this retreat as much as my guests this year, and I declared a very clear and much needed retreat intention before I left. 

To do some deep inner healing within my nervous system.

This spring, I have been holding a lot of tension in my body. I could feel it deep in my cells and embedded in my nervous system. The state of the world combined with the ups and downs of being a human had left me with some residual stress and intense nervous system holding patterns that I was not resolving as well as usual.

To be totally transparent, I was having a really hard time relaxing and sleeping.

While I am still sorting out exactly what converged for me in Bali, I am more certain than ever that the land of Bali is one of the most healing places I've ever been –– for me and for my guests.

🌺 The Bali magic is palpable!

I am happy to say, over my 10 day stay, I experienced some very deep relief, stress resolution, restful sleep, and found myself coming home with a much deeper well of joy and happiness than I have felt in a very long long time.

Just last night Jason affirmed to me that I seem much lighter than before I left.

To that end, and in celebration of the SATIATE YOUR SOUL ~ BALI 2023 dates opening for registration today (with limited space!), I wanted to share some of the healing virtues of Bali that inspire me most, and keep me returning year after year.



SIX HEALING VIRTUES FROM BALI:

• RITUAL: If you know me, you know I like to ritualize my daily tasks whenever possible. Within Balinese Hinduism there are many daily, monthly, and seasonal rituals that underscore the spirituality of the Balinese. From how they set the table for a meal, to creating elaborate flower mandalas, to their monthly full moon ceremonies (pictured below), mindful nature-based ritual plays an integral part in the daily life on Bali.

• BEAUTY: Within the Balinese ritual and daily living is the practice of beautification. The flowery aroma and decor, the intricate wood carved doors, the ancient stone temples, and the household stunning Hindu statues are very unique to Bali. Even the Balinese Governor announced a beautification project this past year to beautify resident houses, roadsides, and the airport. The locals celebrate many time-honored beautification traditions every day.

• FLOW: To truly learn the meaning flow, all one needs to do is accompany a Balinese driver on the local roads. While the traffic can seem overwhelming for a newcomer at first glance, the Balinese are masterful at being peaceful, swift, smooth, kind, and considerate of the greater good even while driving in traffic. Gentle honks let fellow drivers know when one is approaching, and the whole road ecosystem (scooters included) moves like an intricate school of fish in the sea.

• REVERENCE: Daily tasks such as cooking, eating, cleaning, and praying are infused with reverence. I love to watch the Balinese make their daily flower offerings, or listen to the sound of the handmade brooms as the locals sweep flower petals off of the sidewalks.

• ANCIENT MEDICINE: From ancient to modern healing, you can find it all in Bali. You've got to love a place where massage is considered one of life's staples. Deep restorative body work, vast spiritual practices and healers, flower petal baths, reflexology, facial massage, whole food based cooking, and essential oil therapies are some of the many options to explore. The best part is these healing practices are so affordable and accessible.

• SOULFULNESS: Soulfulness is palpable in Bali. The people are smiling. They are kind. They are gentle. I often consider how busy we think we are here in North America. The Balinese have the same demands of work, family, household chores, and taking care of their children. They are busy too, yet they prioritize living with soulfulness –– and it shows.

Tiny micro-shifts in how we move through our days can make a big impact on the quality of them.  

My hope is that some of these healing virtues will provide inspiration for you, as they've surely done for me.

As always, may this be of service,

 

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Interested In Joining the SATIATE YOUR SOUL ~ BALI 2023 retreat? Learn about all of the details HERE (limited space!)

RIGOR OR REST?

I write to you with a heavy heart this morning, after hearing of yet another mass shooting in Oklahoma.  

With the state of the world in utter chaos, as well as navigating our own personal ups and downs, it can all feel like too much to bear.

How we tend to ourselves is more important than ever. 

That said, there are times within the cycles of our lives for rigor and there are times for rest.

We may feel the energy, the fire, and the commitment to make necessary changes in our own lives to be of service, knowing there is much work to be done in this world.

Conversely, we may need deep rest, time to restore, and to soften into the safe place within us.  Rest can allow us to have the space to feel, process, unwind, integrate, and to gather our energy.  

Q: Do you need more rigor or more rest?

These qualities can show up in how we move through our days, how and what we eat, the type of exercise we do, the style of yoga we practice, and what we say yes or no to.

Wherever you fall on this spectrum (between rigor and rest) is the perfect barometer by which to create aligned action –– the actions that match what you need most for your well-being.

Although the change of season into warmer days usually feels invigorating for me, I have been craving a time of deep rest. While rest used to be something that I most often resisted, I have learned just how therapeutic and healing rest can be.

I invite you to join me in asking your inner wisdom what you need most.

If you are feeling heartbroken, overwhelmed, and/or emotionally exhausted with so much tragedy swirling in our world, remember to simplify where you can. 

All love,
 

WANT TO KEEP READING? ENJOY MORE ARTICLES BELOW!

GREEN GODDESS SALAD WEDGES

These are fun ways to make your favorite salad into finger food.

With a fun spring twist and one of my all time favorite dressings, this could be a perfect dish to share with your family and friends.

Feel free to customize these with your favorite toppings and dressing.

YOU DON'T HAVE TO BE PERFECT

As a nutritionist, many people assume I eat only salads, kale, and goji berries.

Occasionally, I run into my clients at the grocery store and am met with curious eyes peering into my grocery cart: “What does a nutritionist eat?”

While I love me a tasty, colorful, and seasonal salad for sure (pictured above), just the other night, I ate pizza 🍕.

Our eating does not have to be “perfect” for us to be healthy. 

How we think and feel about what we eat is every bit (or more) as important as the the ingredients on our plates.

And, while I love many of the trendiest health food products on the market, very few are imperative for you to be healthy.

​Your health is not about green juice or roasted celeriac.

I say this because I want you to know that wherever you are, and whatever resources, health foods, time, and money you have available to you, you can improve your health –– even if you live in a food desert.

When we focus on befriending our biochemistry — balancing our blood sugar, feeding our metabolisms all the macronutrients we need, and (if needed) learning our food allergies — we can make  informed choices that will foretell how we will feel over the coming hours, and even days.

We can eat to feel how we want to feel.

Two weeks ago, after a beautiful mountain hike, Jason and I went to a little tavern in Red Feather CO, near our cabin, and shared the most heavenly jalapeño mac and cheese.

It wasn’t gluten free, nor dairy free. I am not allergic to either, so occasionally I eat them.

When we are stressed about our eating, or consumed with eating “perfectly”, we overlook our primal love affair with pleasure and the complexity of how food plays into our physical and emotional satiation.

I love how healthy food tastes, but occasionally I make a different kind of choice.

When I decide to indulge, I have learned to pause and decide with my whole self––no shame, just pleasure.

To that end, eat well and be kind to your beautiful self!

WANT TO KEEP READING? Enjoy these other articles by Sue.

CHICKEN, MUSHROOM & SPINACH STROGANOFF

CHICKEN, MUSHROOM & SPINACH STOGANOFF

This has been a go-to comfort food for me for the last few months. It is quick, simple and very tasty. The ingredients are pure, organic, and all very nutrient dense.

Sometimes we just need a little creativity with our go-to weekday meals, and I promise you can make this one in just twenty minutes.

We’ve been having this for dinner with either cauliflower mashers or regular old mashed potatoes (I love to use fingerling potatoes for mashers).

kite hill makes a wonderful dairy-free sour cream, so give that a try if you are not eating dairy.

I love adding greens right into the skillet at the end, and really any of your favorite greens will work.

SEVEN EATING RITUALS TO BRING MORE JOY TO YOUR MEALS

BY SUE VAN RAES (ORIGINALLY POSTED ON CHOPRA)

There is something about the change of season that has shifted my energy this week.

Maybe it was finding the perfect bouquet of tulips to bring home to brighten up my kitchen, or the excitement of signing up for this years local farm's CSA, or planning our (long overdue) family dinner spring menu for this weekend.

These simple rituals of infusing my kitchen and setting my table with spring 🌷 excite my whole being.

It is so powerful to not only focus on what we do, but also on how we do it.

As with any other areas of life, we can create meaningful ritual within our eating.

In cultures far and wide, various food rituals have been celebrated, cherished, and passed down through the generations. Ritual has been known to give people a sense of connection and presence since the beginning of time.

Simple and small gestures can make a big difference in how we nourish ourselves.

One of the most important ways to ritualize our eating is through matching our how with what we are intending for ourselves and what inspires us.

This may come from a family tradition, a sweet memory we have, or something (small or big) that we do to make our ordinary extraordinary.

Research shows that bringing ritual to our eating leads to an increased level of joy and pleasure during meals.

Let’s celebrate spring together in a way that nourishes every part of our lives. Here are some of my favorite ways to ritualize our eating.

1. Prepare Your Food With Intention And Mindfulness

You may focus your attention more on your eating and less on the act of preparing your food. In the tradition of Ayurveda, attention is encouraged in both activities. Sadhana is a common Ayurvedic practice of being present in everything you do. Food prepared with sadhana is food prepared with intention, prayer, mindfulness, and awareness. This kind of preparation is said to enhance the potency and vibration of your food.

Traditionally, Sadhana is seen in examples such as the grinding of masala in the mortar and pestle while chanting, praying, and being surrounded with community and love. Notably, the kitchen is often considered the heart of the house. The kitchen is where food is created to nourish your whole self, where your love for your family (and yourself) can turn into a nourishing meal. One study showed that people chose healthier foods when the food was self-prepared.

Try this:

• Start with simple foods and recipes.

• Set an intention for the food you are cooking.

• Bring your attention to creating healing food for yourself and others.

• Think of your food preparation as a sacred act to nourish those who will enjoy the food.

• Chop your ingredients slowly and mindfully.

• Create a sacred space in your kitchen through creating ambiance, praying, chanting, singing, or meditating.

2. Set a Seasonal Table

Every season is full of opportunity for a decorative seasonal table. From simple to complex décor, you can bring your own creativity and flare to the table. Whether you are sharing a romantic meal with your beloved, entertaining your favorite friends, savoring a quiet moment to yourself, or enjoying a family meal celebration, take a moment to set your table.

With a sacred seasonal space to sit and enjoy your meal, not only will you connect more deeply to your mealtime, but you will also honor nature and the seasons in the process. Sitting down to a pretty table (of your choice and style) can set the stage for you to feel comfort, intention, and presence when you eat.

Try this:

• Clear away the clutter, papers, and various things that pile up on your table.

• In the fall, gather pinecones and place them in a pretty bowl as a centerpiece, or create a cornucopia of fall harvest vegetables.

• In the winter, decorate your table with holiday colors, a sprig of fresh pine on each napkin, and a candle lantern in honor of the winter holidays you celebrate.

• For spring, adorn your table with spring flowers and colorful napkins to brighten up your meal.

• In summer, set an outdoor table, use your garden or your local farmers market to add floral touches, and fill your table with the seasonal produce, local wine, and the full flavors of summer.

3. Light a Candle

There are many traditional rituals of lighting a candle that span cultures all over the world. The thread they all seem to have in common is presence, gratitude, solace, and a deep honoring. The flickering light of the candle is known to soothe the soul. The dim light the candle radiates relaxes your nervous system, which prepares your digestion for optimal function. One study showed that in a group of elderly people, the addition of dim lighting enhanced and calmed the overall mood of the group.

Lighting a candle each time you sit down to enjoy a meal is a simple yet effective ritual to remind you of whatever feeling or tone you want to bring to your meal. Lighting a candle reminds you to pause, slow down, and create a beautiful ambiance in which to sip and savor.

Try this:

Each time you sit down to a meal, take a short pause and light a candle. If you share your table with friends or family (including children) have them take a turn lighting the candle and/or blowing or snuffing out the candle. Change your candles and candle holders based on the season, the holidays, your creative décor, or what you are calling into your life and health.

4. Practice Gratitude

Gratitude helps you the see the goodness in your life—even amid struggle or strife. While eating can be pleasure-focused and enjoyable, mealtime and eating can also come with confusion, stress, and even anxiety. Practicing a state of gratitude has many diverse and positive results that can benefit your eating experience, your health, and beyond.

Gratitude creates a positive state of mind. Gratitude elevates your body with loving thoughts and hope, while also reversing negativity and self-criticism. One study showed that practicing gratitude may lead to healthier eating habits in young adults. Bringing yourself into a positive state of mind is always helpful for creating a healthful eating experience for your body, mind, and soul.

Try this:

When you sit down to a meal, either alone or with friends and family, take a moment to practice gratitude (you can do this for a few moments in your mind if you are not ready to share this with the rest of the table).

• Consider holding gratitude for the source of your food.

• Thank the farmers who grew the food.

• Honor the person who cooked the food.

• Celebrate the abundance of food to elevate the health and wellness of your body and your life.

Consider finding gratitude for all the good in your life, the highlights of your day, the overcoming of challenges, personal strength, and the well-being of those who you share your meal with.

5. Slow Down and Breathe

One easy way to bring ritual and presence to your eating is through your breath. Slow, deep breaths activate the parasympathetic (calming) branch of your nervous system, and create an optimal state for digestion. Studies show that when you are in a more peaceful state, such as after practicing yogic breathing, you can improve the symptoms of IBS. Breathing before you take each bite allows you to pause, slow down, be aware of what is arising in your body and bring more mindfulness to your eating.

Try this:

As you sit down to a meal, take a slow, deep breath in between each bite. Notice how this can slow down your eating, relax your mind-body system, and heighten your awareness during your meal.

6. Create an Alfresco Meal

The simple act of taking your food outside can do wonders for your psyche. Clearly, not all days will be suited for this, nor are all outdoor environments, but there are likely more opportunities on your calendar and in your proximity than you may think. Consider exploring the inviting green spaces of your yard or garden, or the tree-filled park by your office. With the warm sun shining down on you, the shade of a big apple tree, or candlelight on your back patio on a summer night, you can soothe so many aspects of your soul.

One study showed an improvement in health issues (up to 7 percent of depression cases and 9 percent of high blood pressure cases could be prevented) when folks spend time in nature, or green spaces at least once a week for an average duration of at least 30 minutes.

Try this:

• Take a picnic blanket outside under your favorite tree to enjoy a simple lunch.

• Set an outdoor table with candles for a romantic dinner with your loved one.

• Walk (or drive) to a nearby park on your lunch break to find a picnic table to sit and enjoy your break.

• Bring your morning coffee and breakfast outside onto your back patio to begin your day with some early morning sunshine and time to reflect and enjoy your breakfast.

7. Eat With All Of Your Senses

Your senses are your vehicle for pleasure. The taste of each bite on your tongue, the smell of each unique spice, the beauty of the colors on your plate, the sound of laughter or silence as you savor your food, and the different textures of the assortment of food and you chew. Tuning in to the senses will accentuate your pleasure and your presence as you eat.

Your senses are alive in each moment. Therefore, observing your senses while eating can support you in becoming more present during mealtime.

Try this:

Before you begin each meal, enjoy the beauty and abundance of the food on your plate.

• Smell the aroma of each item before you take a bite.

• Notice the variety of textures as each bite hits your palate.

• Taste the fullness of the flavors (salty, bitter, sour, spicy, and sweet) that stand out within each dish.

• Enjoy the sounds around the table—the laughter or chatter of those around you, or the stillness and silence of quiet space for yourself.

Bringing customized rituals to your eating is a wonderful practice for your health. The variety and uniqueness you create can be crafted just for you by you to enliven your awareness, intentions, mindfulness, and so much more. As always, start small and simple and watch your eating rituals evolve along with you and your family.

Give yourself a little extra joy and pleasure this season. You deserve it.

And, thank you for being here. Your presence continues to inspire me so deeply.

All love,

BALINESE CHICKEN SOUP {SOTO AYAM}

When it comes to food, there are various kinds of cravings (wise, dispersive and associative). While at home, mostly hunkered down, I have found myself daydreaming of Bali and how much I miss leading retreats!

So, on a chilly night last week, I decided to simmer up a little pot of Bali, in the form of my favorite Balinese soup –– a bowl of heaven that I can't wait for you to try!

The Balinese love a good bowl of soup, all year round. Being a soup-a-holic myself, I love to give the many traditional soup variations a try.

On my Bali retreats, we are so lucky to get to cook with an amazing Balinese chef who teaches us the foundations of Balinese cooking, which is where I learned this recipe. You can also use the same recipe for a vegetarian version by subbing chicken broth for veggie broth and chicken for tofu.

This one is an old favorite, found in so many variations all over Bali, and full of amazing spices and nuances.

EARLY SPRING GREEN SHAKSHUKA

EARLY SPRING GREEN SHAKSHUKA

This is a fun and tasty spin on the traditional Shakshuka. Spring greens galore, with a nice pop of (mildly) spicy salsa verde and flavor.

I love to find ways to incorporate early spring greens (since I love them and there is not much else in season) into my meals, without feeling like salads are the only way.

With the weather being all over the place (here in Colorado anyways), this yummy dish can be light and springy, or warming and spicy.

Feel free to use any veggies you have. I chose zucchini, leeks, and whichever spring green(s) I have on hand

Eat well!

WANT TO KEEP COOKING? PERUSE BELOW FOR MORE RECIPES AND HAVE FUN IN YOUR KITCHEN!

BEET GINGER COCONUT BISQUE

BEET GINGER COCONUT BISQUE

If you are looking for a stunning pink soup to add to your table that is packed with phytonutrients and antioxidants PLUS tastes fantastic this soup is for you.

Creamy with coconut milk, a balance of earthy sweet (from the beets), pungent (spicy) from the fresh ginger, and salty (from broth and sea salt) and blended into a kind of pink perfection, I hope you love this one as much as I do!

COCONUT CACAO BITES

COCONUT CACAO BITES

Need a little sweet treat?  We brought these delicious little bites on the Grace and Gratitude Retreat this November and they were a huge hit.  In fact, there are a few participants eagerly awaiting this recipe as we speak!  This one is for you if you love a little sweet treat, but want to skip the sugar.  

Chock full of coconut oil! There are few substances on the planet that stand up to coconut oil. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu.

Notably, research shows  that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat, easier to absorb.

Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Nutrition Team Member Kristine Mahan

IMMUNE BOOSTING CHICKEN SOUP

Tis the season where our immune systems (via our microbiome, our circadian clocks, and our seasonal calendars) are preparing our bodies for strength and resiliency if we follow their lead.

This soup is a wonderful way to promote immunity, stay warm from the inside out, and ensure some of the top immune boosting ingredients make their way into your menu!

This soup is for sure a regular at this time of year around our house. It is full of immune boosting ingredients (cue: ginger, wild mushrooms, turmeric, bone broth) that will surely feed your body just what you need to be at your most resilient.

I have been making this for years, and it NEVER gets old.

Enjoy this recipe (and it’s nourishing benefits) at a time when our world needs it most!

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

If you like warming and hearty foods at this time of year, this delicious bowl of goodness may be just right for you this solstice week. It can be made stove top, instant pot or crock pot and the recipe has all three options.

We made this recently on a chilly night up at our cabin, with the warmth and ambiance of our pellet stove burning. it warmed us up just right.

And I just love the crunch of the kale chips on top. So much texture and flavor fun.

And yes! Another Butcher Box Win:

I love being part of a community focused on caring about animals and our planet, improving livelihoods for farmers, and sharing better meals together. 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood all delivered right to your door once per month. Pick a box, customize your own box, and cancel or change at any time! I call that a win-win! Head over to check out their latest freebie HERE

Want to get cooking? Check out the many more Boulder Nutrition recipes:

CAULI-RICE KITCHARI

All the warming spices and flavors of a traditional Kitchari (a traditional Ayurvedic recipe that is full of flavor) mingled with a delightful cauliflower rice.

The colors, scents and flavors will have you experiencing some of the highlights of the fall season.

Kitchari, a plant-based protein porridge, was traditionally used to detoxify the body, nourish and balance the doshas (the energies that define one’s make up), reduce inflammation and heal the digestive system. This therapeutic meal will support you in your health and vitality this season.

Enjoy this warming bowl of goodness…

THE SCIENCE OF GRATITUDE [AND 10 THANKSGIVING RECIPES]

As I sit down to write to you, I can't help but reflect on this time last year when we (at my house) decided to cancel Thanksgiving.


This was, no doubt, one of my hardest pandemic moments.


It is often these darker moments of life that shine the light on what we cherish most.


For me, this Thanksgiving season is illuminating a whole new level of gratitude.


While the Thanksgiving holiday was intended to accentuate gratitude, practicing a state of gratitude has many diverse and positive results that go far and beyond Thanksgiving.

Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. Here are a few of my favorites:

• Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.

• Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier.

• Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.

• Gratitude Helps Heal Health Issues: One study found that more grateful cardiac patients reported better sleep, less fatigue, and lower levels of cellular inflammation, and another found that heart failure patients who kept a gratitude journal for eight weeks were more grateful and had reduced signs of inflammation afterwards.

• Gratitude Promotes Generosity and Being Of Service: Several studies have supported the link between gratitude and prosocial behavior. These studies have found that more grateful people are more helpful and generous.

Remember: The best way to express gratitude is to savor and celebrate the pleasure that you do have.

As you tune into the Thanksgiving season this year (especially if the holidays are tough for you), consider focusing on the simple pleasures in your life — a delicious meal you share, the family and friends you cherish, laughter, a warm place to sleep, or a pretty night sky. 


Also, on the remaining 364 days of the year — those that can feel more usual and mundane — I invite you to join me in practicing growing your sense of gratitude.

Before I sign off, be sure to scroll down to check out a compilation of some all time favorite Boulder Nutrition recipes –– seasonal, nourishing and perfect for any Thanksgiving table.


Eat well, rest deeply, and take extra good care of you.

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Roasted Rainbow Beet Salad

Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!

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Farmers market Green bean casserole

I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.

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Crispy balsamic roasted Brussels

This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.

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Celeriac Mash Up

I love mashing root vegetables in place or along with potatoes. Have fun with the nuances of this one. It’s a favorite!

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Charred Beets and beens

I think I created this one based on the artistry of color, but luckily it is also tasty and full of so much fun. I hope it spruces up your table as it does mine!

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Gluten-free Peasant loaf stuffing

Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.

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pasture-raised Turkey confit

I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.

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grateful cranberry sauce

This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

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wild mushroom miso gravy

I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.

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Horn of the moon pumkin pie {with coconut cream}

A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!

From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.

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SHAVED BRUSSELS SPROUTS, KALE AND POMEGRANATE SLAW WITH ACV DRESSING

This is my last salad recipe for the season, as I am inspired to turn towards sharing more soups and skillet meals to warm your body and heart, but this hearty late fall salad may be just right for your Thanksgiving table or your mid-week refuel.

Both the kale and Brussels in this recipe are hearty greens packed with some of natures most star nutrients.

And who doesn't love a pop of pomegranate!

Shall we talk about Persephone and the pomegranate?

Pomegranate is the fruit that is depicted in the ancient Greek myth of Persephone and her abduction with God of the underworld, Hades, where he kept her in the underworld all winter long (a metaphor for the darkness of the winter months).

By eating a few pomegranate seeds, Persephone was tricked into committing herself to Hades—the pomegranate being a symbol of the indissolubility of marriage. In the myth, Persephone’s visit from the underworld is marked by the end of winter and the arrival of spring.

Today, pomegranate is especially known for its antioxidant rich nutrient profile. Pomegranate has a high level of the flavanoid, known as anthocyanin (the anti-oxidant responsible for the dark red color in foods such as raspberries, black berries, red cabbage and red onion. Studies show anthocyanin promotes anti-inflammatory benefits as well as a healing impact on health issues such as high blood pressure, cardiovascular disease and liver function.

Want to keep cooking? Enjoy a variety of other recipes to explore below:

ROASTED DELICATA SQUASH WITH FIGS, ARUGULA, AND TAHINI DRIZZLE

I love collaborations…

This recipe share is one of my favorite to date! Elise Museles, author of Food Story: Rewrite The Way You Eat, Think and Live is the generous contributor of this gorgeous recipe. Check her out and be sure to pick up a copy of her new book right HERE!

Grab this delicious recipe and savor this incredible dose of fall goodness.

This bowl goodness is packed with ingredients to get you in mood for fall. You can use any winter squash in this recipe—butternut, kabocha, kuri—but I like Delicata because you don’t have to peel it (and it looks so pretty).

Top with the satiating tahini drizzle and enjoy every autumnal bite.

Add all the ingredients to a bed of arugula, a good source of zinc to improve blood flow and a popular aphrodisiac among ancient Romans and ancient Egyptians, and marry all of the flavors with an elegant lemony tahini dressing.

Let’s be honest: figs are the sexiest fruit out there, so it should be no surprise that they have been known as an aphrodisiac from antiquity, containing nutrients to fire up sexual stamina. Fun fact: they were even Cleopatra’s favorite fruit! You can use any winter squash in this

Recipes excerpt from the book Food Story: Rewrite the Way You Eat, Think, and Live by Elise Museles © 2021 Elise Museles, reprinted with permission from the author and the publisher, Sounds True, Inc.

Elise Museles holds four certificates in holistic health and integrative healing. She is on the Environmental Working Group board of directors and has been a National Institutes of Health (NIH) grant recipient for five years in a row. A sought-after speaker, she is also host of the popular Once Upon a Food Story podcast. Her work has been featured in O, The Oprah Magazine, Forbes, Health, Self, ELLE, Well+Good, The Chalkboard, mindbodygreen, and other outlets. For more, visit elisemuseles.com or check out her new book Food Story: Rewrite the Way You Eat, Think, and Live.