table of contents · foods that support heart and overall health. we hope what you find in these...

©Nourish Coaches 2020 Debbie Peterson and Wendy Bright-Fallon No part of this document may be shared or recreated without the written permission of Debbie and Wendy.

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Table of Contents

Our Mission We Wrote This Book Because What the Heck is Self-Love? Foundations of Health At the Table

For the Joy of It Between the Sheets Pause – Take a Moment Together is Better

Seasonal Recipes from our Heart to Yours

color your winter green chia seed bowl sassy green smoothie warming cabbage eggs & mash squash ‘steaks’ red and white roast

celeriac soup black eyed peas & collards spicy pumpkin seeds fast fudge nourishing chocolate pudding chocolate chili honey sipper nutmeg ideas

Connect with Us


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Our Mission: To help the world become a healthier place. We see food as medicine and nourishment. We believe food should be delicious and enjoyable. And real whole food is the foundation of our philosophy. No matter where you are in your health journey, we hope this book feeds you some happiness, love and sustenance along the way.

We Wrote this Book Because This book is a fun, seasonal book to lighten up the cold of winter. It’s easy to get stuck cooking the same thing all the time when it’s cold and dark. The limited sun and less time we spend outside can lead us to feel a bit gloomy. We hope these easy recipe ideas that work this time of year is a pick-me-up. Because February is all about the heart, we concentrated on foods that support heart and overall health. We hope what you find in these pages nourishes you on a deep and beautiful level.

What the heck is Self-Love? If you’ve downloaded this little book, let’s agree that VITALITY is our natural state – so what we DO, THINK and EAT are the puzzle pieces that come together to complete the picture of health. Self-love influences how these pieces come together. It starts with how we feel about ourselves. To start, think about harsh judgements you have about yourself. Where did they come from? They did not come from your original thoughts. They came from someone saying something to


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you – perhaps about you or someone else. That seed then gets stuck in a recurring loop that we may have internalized. Perhaps – you had someone tell you that you couldn’t dance, or that you talked too much, or that you were bad at math, or that you had a terrible singing voice or that you didn’t ‘look the part.’ This becomes the story that we carry around and it becomes our truth regardless of its validity. This little book isn’t about how to ‘fix’ where you are; it’s our intention simply to interrupt and challenge the not-so-nice stories and to inspire you to think differently about the way you care for yourself – one step at a time. That step doesn’t need to be a big one. We believe in baby steps. Most of our client success stories are achieved with baby steps. We start our client conversations talking about food because, well, we all need to eat. It’s our first Foundation of Health.


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Five Foundations of Health 1. At the Table Our mantra is: Eat Real Food We define this by asking: Is what you are about to eat nourished by sun, dirt and water?

2. For the Joy of It When was the last time you found JOY when you moved? Was it dancing at a wedding, playing in your garden, swimming on vacation, playing in the woods as a child? Find a movement that brings you JOY and then do it, again and again.

3. Between the Sheets We need more sleep. We need better sleep. There is no shortcut. There is no catching up.

4. Pause - Take a Moment

{get it!?}

5. Together is Better Just like water you need quality connections every day to thrive. What can you shift – about the places you go or the people you’re with?

nutrition

movement

sleep

mindfulness

connection


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Seasonal Recipes from our Heart to Yours

We created these recipes because we play in the kitchen, not because we are experts in the kitchen. What we suggest: Be curious and experiment. Use the recipes as guides – not rules. Food engages all the senses - smell, taste, feel, sight, sound and we can create beautiful rituals around the entire planning, prepping, cooking and eating process. We’ve enjoyed cooking up these self-love recipes for you and hope you find something you love to share. All recipes serve two. t = teaspoon T = Tablespoon C = cup


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Seasonal Note Nothing in our local area is really growing right now in the middle of winter so this cookbook pulls (mostly) from cool-crop foods.

Color Your Winter Green Before we share the formal recipes, we wanted to highlight the number one thing missing in our diet: green leafy vegetables. So here’s one super simple recipe chart to get you preparing and eating them more often. Frozen can work well. Green of choice: Spinach Swiss chard Collards Kale (curly/dino/red) Kale (baby/flowering) Bok choy Mustard greens (other dark leafy greens)

Best Way to Cook: Sauté – 2 minutes Boiled – 3 minutes Boiled – 5 minutes Boiled - 5 minutes Sauté – 3 minutes Sauté – 4 minutes Sauté – 2 minutes

Choose Your Flavoring: Garlic Lemon

Extra Virgin Olive Oil Sesame Oil (toasted) Apple Cider Vinegar Ume Plum Vinegar Nutritional Yeast

Red Pepper Flakes Salt & Pepper

After choosing your veg of choice, cook to vibrant green and remove from heat before they turn dull. If you choose to sauté, we suggest using a little hot water in the pan. After cooking, dress with flavorings of choice. Here are a few more ideas:

1. Add greens to chili, veggie or minestrone soup (you don’t need to cook greens first in soup that may be reheated for another dinner. Simply put the torn up greens into the soup bowl raw and poor the cooked soup over it – the heat is enough to cook it).

2. Add sautéed leeks and dill (especially good with the chard). 3. Add scoops of hummus and other steamed veggies and make a big warm salad. 4. Add sun-dried tomatoes, black olives, feta cheese and toasted nuts. 5. Add as a side dish to scrambled eggs – or add greens to an omelet.

©Nourish Coaches 2020 Debbie Peterson and Wendy Bright-Fallon

No part of this document may be shared or recreated without the written permission of Debbie and Wendy.

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6. Mix greens with beans of choice and rice for a complete meal. Top with olive oil and ume plum vinegar.

7. Massage the following dressing into raw, shredded kale leaves: 3T extra virgin olive oil + 1 t lemon juice + 1 medium clove garlic, diced + sea salt and black pepper to taste

8. Add a few drops of tamari (soy sauce) to mellow the acid, shavings of fresh ginger and top with toasted sesame oil and toasted sesame seeds.

9. Top your beautiful bed of dressed greens with grilled fish or tofu steaks. 10. Collards: use the big leaves as a wrap and skip the bread. You can boil the leaves for

20-30 seconds and, using tongs, lay out on a cutting board to cool for a moment before filling with your favorite mixes OR simply eat it raw.

11. Kale: especially good with soaked and drained raisins (they get nice and plump and juicy – a nice blend with the crunch of nut) and toasted pine nuts plus a little olive oil and salt and pepper to taste. Once the kale is sautéed, toss with prepared raisins and nuts.

12. Collards are especially yummy chopped chiffonade style and sautéed for just a couple of minutes with a little olive oil and garlic.

13. Wrap raw Dino kale (stripped from the stalk) around a Medjool date that is stuffed with raw almond and dusted with cinnamon. This is a really satisfying treat.

Walnuts are famously researched for their benefits for the heart and circulatory system. According to one of our favorite books and websites, The World’s Healthiest Foods, studies have especially focused on how eating walnuts regularly, positively affects blood . Walnuts are an excellent source of omega-3 fatty acids, boost dopamine and arginine levels in the brain, which increases the production of nitric oxide- also good for blood vessels.



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Acai is a fruit from Brazil loaded with antioxidants, iron, calcium and fiber. It is low in sugar and their dark color is a bonus for being rich in anthocyanin compounds (like resveratrol and cyaniding and ferulic acid). These compounds, together with flavonoids, defend the body against harmful free radicals and a boon for heart health. Special note: Acai is 10-30 times richer in anthocyanin than your red wine. In the states, Acai is found in the form of a frozen puree and this is the reason for first blending the milk and acai together in this recipe.

chia seed bowl 1 c almond milk (or milk of choice) ½ c acai 1 T maple syrup (optional) ¼ t vanilla

⅛ t sea salt ½ c chia seeds 1 T coconut shavings 1 T cacao nibs

1. Blend milk, acai, maple syrup, vanilla and salt. 2. Add the chia seeds and blend well. Let sit 10 minutes to soak. 3. Top mix with coconut and cacao nibs. Add seasonal fruit choice. Ginger’s potency awakens the olfactory glands and its warming properties stimulate the circulatory system. It also has relaxing properties, such as easing digestion and muscle relief, which help to put the body in a relaxed state. For heart health, ginger has been found to reduce high blood pressure.

sassy green smoothie 1½ c coconut water 2 c spinach 1 ripe pear, seeded and chopped 1 T fresh lemon juice 1 t fresh ginger, chopped 1 T chia seeds Honey to taste (optional) 1. Blend all ingredients until smooth.



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warming cabbage 1 small head green cabbage, cored and cut into 1/2-inch slices 2 t coconut oil

2 t fresh ginger, peeled and grated 1/2 t salt 1/4 t ground cumin

1. Sauté cabbage in coconut oil 5 minutes. 2. Add ginger, cumin and salt. Cook another 5 minutes or until cabbage is tender-crisp. Stir

occasionally. We love eggs (the WHOLE egg) because they are a perfect, whole food. Egg yolks from pasture-raised hens provide vitamin B12, one of the necessary building blocks for serotonin, the “happy neurotransmitter.” Eggs contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate. Curcumin is the compound found in turmeric that’s long been praised for its powerful anti-inflammatory and antioxidant rich benefits. Curcumin can reverse physical effects of stress and depression by reducing inflammatory markers in the bloodstream, which travel to the brain.

eggs & mash 1 medium sweet potato, diced into small bites 2 t coconut oil 4 eggs

4 handfuls spinach ¼ t turmeric Salt, pepper

1. Sauté sweet potatoes in coconut oil over medium heat - 7-10 minutes. Stir often so they

don’t stick. 2. Make four sections in the potatoes to crack the eggs into. Cover and let cook for 3-4

minutes or until the eggs are cooked through. 3. Sprinkle turmeric over entire dish and season with a bit of salt and pepper. 4. Add spinach and cover till wilted.



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squash ‘steaks’ Inspired by Epicurious.com

1 large butternut squash (about 3 lb.), preferably one with a long, thick neck 1 T extra-virgin olive oil 2 T butter, cut into pieces

6 sage leaves 2 garlic cloves, crushed 1 T fresh lemon juice Salt and freshly ground pepper to taste

1. You will only use the long part of the squash for this recipe. Cut that part off and reserve

the ‘bulb’ end for another recipes. Peel. Cut the long squash in half lengthwise. Trim off outer rounded side of each piece so you have two, 3/4"-thick steaks. Reserve trimmed off sides for another recipe.

2. Heat oil in a large heavy skillet over medium. Cook squash steaks, until deeply browned on both sides and fork-tender, about 15 minutes. Add butter, sage, and garlic to skillet. Using a large spoon, continually baste steaks with the butter. Cook, basting, until butter is no longer bubbling, smells nutty, and is beginning to brown, about 1 minute.

3. Remove from heat. Transfer squash steaks to plates and leave the sauce in the pan. 4. Stir lemon juice into sauce; season with salt and pepper and spoon sauce over steaks. red and white roast 4 large beets, washed and trimmed Extra-virgin olive oil, for drizzling Salt & pepper to taste

1 T red wine vinegar 1 c fresh ricotta, crumbled

1. Preheat the oven 425º F 2. Wrap each beet in foil. Place on a baking sheet and roast for 1 hour. Insert knife or skewer

through a beet to test to see if it’s cooked. 3. Once done, unwrap, cut an “X” into the tops and push down like a baked potato. Let cool

for a few minutes. 4. Just before serving, drizzle over the vinegar, top with the ricotta and season with salt and

pepper. We suggest you skip eating the skin – it’s pretty earthy tasting.



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celeriac soup 3 T extra-virgin olive oil 1 medium onion, chopped 2 garlic cloves, finely chopped 1 celeriac, peeled and cut into cubes

4 c vegetable stock 1 small bunch fresh thyme, chopped Salt & pepper

1. Sauté onion in oil for 4-5 minutes. Add garlic and cook for 1-2 minutes until fragrant. 2. Add celeriac and stir for 3-4 minutes. 3. Add stock and thyme. Simmer for 25 minutes or until the celeriac is tender. 4. Use an immersion blender to smooth the soup (or if you don’t have one, transfer the soup

to a food processor and blend until smooth). 5. Season with salt & pepper. Garlic contains allicin, a heat generating chemical which supports increased blood flow. Legumes are chock-full of B vitamins and iron, two components vital to promoting neurotransmitter health, particularly boosting serotonin levels. Serotonin, the “happy neurotransmitter” affects mood and appetite (among many other things), but also sex drive.

black eyed peas & collards Collard bunch, chiffonade 1 clove garlic 1 leek, sliced thin, white & light green parts 1½ c black-eyed peas

Tomatoes, diced (optional) Ume plum vinegar, a few dashes Extra-virgin olive oil as desired 1½ c brown rice, cooked

1. Sauté collards, garlic and leeks in about ¼ inch hot water till bright green – about 5

minutes. 2. Add black-eyed peas (and tomatoes if using) and warm through. 3. Toss with a few dashes of ume plum vinegar and olive oil. 4. Plate rice and top with greens and beans.



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Pumpkin seeds are loaded with vitamins and minerals like vitamin B, E, C, D, K and minerals including calcium, potassium, niacin and phosphorous as well as the all-important zinc.

spicy pumpkin seeds 2 T pumpkin seeds 1 t tamari

Dash of chili powder

1. Dry toast pumpkin seeds on the stovetop over low heat. 2. Remove from heat and add tamari and chili powder. It will steam and sizzle a little because

of the hot pan but that helps get the seeds coated. Mix well. You may already know that chocolate has more antioxidants than green tea or red wine, but what you may not know is that it contains a chemical known as phenylethylamine that stimulates the sense of excitement and well-being. So, sprinkle quality dark chocolate in your diet guilt-free. fast fudge 1 c dark chocolate chips of choice ½ c nut butter of choice (almond, peanut butter or cashew) 1. Melt chocolate in a double boiler – do not overheat. Mix in nut butter until combined well. 2. Pour into a square glass container that is lined with parchment paper. 3. Freeze for at least 30 minutes. Serve chilled. Store in the refrigerator.



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Have you ever noticed a natural high when eating chilies? Capsaicin, the most well-known chemical in chilies, can raise your heart rate and trigger the release of endorphins.

chocolate + chili + honey sipper 2 cups almond milk 2 t cacao powder

2 t honey 2 dashes chili powder

1. Combine all ingredients in a blender until smooth. 2. Transfer to a pan and eat to a simmer, then serve. Avocados are a great source of omega-3 fatty acids that naturally boost your mood. They are also loaded with minerals, monounsaturated fats (the good kind that protect the heart and lower cholesterol), and vitamin B6—all of which help keep your energy up. Maca is a root from Peru. It supports strength, stamina and energy. You can find it in powder form and has an earthy flavor. Maca is an excellent addition to a variety of foods such as smoothies, puddings, homemade bars and warming drinks. Maca is used as a supplement so go easy on the quantity. Start with a half teaspoon. Too much can mess with hormones. Do not use if pregnant or nursing.

nourishing chocolate pudding 1 ripe avocado 1 ripe banana ¼ c cacao powder ⅛ c maple syrup (or less) 1 T coconut oil

1 t vanilla extract 1 t maca powder ~toppings~ Dash of cinnamon 1 t cacao nibs

1. Combine all ingredients in a food processor and blend until smooth. 2. Top with the cinnamon and cacao nibs.



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Nutmeg can imitate the effects of serotonin – its scent allows for relaxation and its taste can elevate mood. Nutmeg can help your sleep cycle as well, as it is rich in the sleep-inducing amino acid tryptophan. Though it is more common to use nutmeg in seasonal dishes during the fall and winter, you can certainly enjoy it all year long. Here are some suggestions:

§ Sprinkle lightly on sweet potatoes, red potatoes, carrots, pumpkin, winter squash, cabbage, broccoli, cauliflower and spinach. Along with nutmeg, add a pat of butter, olive or coconut oil to the vegetable for an intensely flavorful combination.

§ You can also try it on fruit: Sprinkle nutmeg onto raw or cooked apples, bananas, peaches, nectarines, pears, pineapple or mango. Or, make a mixed fruit salad, dust the fruit with nutmeg, and squeeze a little fresh lemon onto the dish.

§ Sprinkle nutmeg over the top of quiche, scrambled eggs, omelets, pancakes, French toast, warm oatmeal, quinoa or any other breakfast cereal.

§ Nutmeg also gives a kick to a mug of hot coffee, hot chocolate, hot tea, eggnog or cider. For even more flavor, sprinkle ground cinnamon or powdered cocoa in your drink along with nutmeg.



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Connect With Us Debbie Peterson and Wendy Bright-Fallon are co-founders and owners of Nourish Coaches. As integrative health and nutrition counselors, their mission is to help make the world a healthier place. They do this through food and nutrition counseling and education in both the private and corporate world. Debbie and Wendy are co-authors of nourish ~ a community supported cookbook 2nd edition, podcast creators of Nourish Noshes, corporate speakers and workshop leaders. For more about our philosophy and our Five Foundations of Health, visit our website, listen to our Nourish Noshes podcast, buy our cookbooks, and connect on social media.

www.NourishCoaches.com 732.945.9915 [email protected] facebook.com/NourishCoaches Twitter: @nourishcoaches Instagram: nourishcoaches

table of contents · foods that support heart and overall health. we hope what you find in these...

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