Snack Attack: Kale Chips + Avocado Dip

With graduate school coming to a close, and constantly being on the go, studying, making presentations, or actively working in the clinic, I need to have good snacks on hand. If I didn’t, I would buy whatever is cheapest and easiest at the Bastyr Bookstore or cafeteria. Luckily, usually what they offer tends to be pretty healthy, but still not as easy on the wallet, nor as fresh as if I made my very own. However, more often than not I can easily get into a snack rut, making the snacks I bring (trail mix or an apple) just not as interesting or flavorful as something else that may be offered on campus. So even if I do think I ahead, I fall into my expensive habits.

Since snacks are vital to help get us from one meal to the next, offering the needed energy to supply our constant demands, it is very important that they are balanced. A great tip when preparing your daily snacks is to think about whether it contains all three macronutrients protein, fat, and carbohydrates. Protein and fat both help increase feelings of satiety as well as manage our blood sugar throughout the day. Carbohydrates on the other hand are the preferred fuel source for the brain, making sure we can think our way through the day with a clear mind. When we limit carbohydrates, we can easily feel fatigued, have brain fog, and or feel mentally slow and forgetful.

Secondly, using whole food ingredients in your snack increases the nutrient profile of your food. For instance what is the difference between a peeled apple vs a whole apple? Obviously one has the peel on, and one doesn’t. However, that single change alters the food drastically. The peel contains most of the fiber found in the apple, specifically called pectin (1), which is one of the reasons you may have heard “an apple a day keeps the doctor away”.  The fiber keeps your gut and friendly bacteria healthy and helps support blood sugar (1). However, there is more to the jingle than just the fiber. The peel and directly beneath the peel, is where most of the wonderful phytochemicals, otherwise known as bioactives, are found. Apples for instance are touted for their large amounts of quercetin, a polyphenol which has been shown to have anti-inflammatory properties and slow carbohydrate digestion (2,3). Depending on the color of the apple, its phytochemical make up will be different, as each color is a different bioactive. Anthocyanins are specifically responsible for the traditional red color of apples (2). So each apple, is unique in its bioactive makeup. However, most importantly it is the interaction of the fiber and the phytochemicals, that give the apple its healthy slogan. If you want the benefits of an apple a day, keep the peel on. Whole food is best!

Now that you have a few key points to keep in mind when making your snacks, you are set to go! Some easy examples that combine both the ideas of balancing snacks and using whole foods include the following:

            Whole apple with a nut butter (almond, cashew, sunflower)

            Cottage cheese and berries

            Hummus and veggies (carrot sticks, cucumbers, radishes, celery, snap peas)

            Black Bean chips with guacamole

            Nut and Date balls

            Cheese and whole wheat crackers

            Brown rice cake topped with mozzarella, fresh tomatoes, and basil

            Hardboiled egg and a banana

            A balanced energy bar

            Three bean salad

            Ants on a log (celery topped with nut butter and raisins)

            Roasted chickpeas and fruit

            Power breadtopped with avocado and sprouts

            Smoothies (here, here, and here)

As these are all great ideas, I have a couple recipes today that you could try to make at home that may be even more exciting and special!

First off, I LOVE KALE CHIPS. Yet most of the time I do not want to pay $6.99 for a small bag that I will eat in one sitting. Call me cheap, but I just can’t afford that, especially not as a graduate student who is sitting on loans. BUT I CAN MAKE THEM MYSELF. Not to mention they only cost about $8 or less depending on current sales, for 6-8x the amount you get in a bag. Besides that, kale chips taste amazing. They are bursting with a ton of nutrients, much more than what you will find in your ordinary corn chip. In one serving of my Cheezy Spiced Kale Chips, you will get 6g of plant protein, 6g of healthy fats, and 10g of complex carbohydrates with 14% of your daily fiber needs. Now just talking balance…this is great! All the wonderful little stuff, like vitamins and minerals, not to mention also all those amazing bioactives, are abundant. These kale chips are rich is calcium, iron, and B vitamins just to name a few. They are truly food SUPERSTARS. Make them. Eat them. Share them…and repeat.

Another delicious snack that I just can’t get enough of is this creamy avocado dip. Its super easy to make, takes very little time, and you can make large batches. This is great for anyone who does not like to spend much time in the kitchen. It’s a simple pureed dip filled with avocado, yogurt, cilantro, and some spices. I put this stuff on sandwiches, wraps, and use it as a salad dressing. But more often, I use it as a dip- whether it’s for my weekly steamed artichoke, roasted broccoli, or for a snack at school with snap peas, cucumber, bell pepper, and carrots. It is just super easy, and zesty! Also…just like the kale chips, it offers many great nutrients to keep you happy and healthy.         

And to keep you happy in the kitchen here is a great tune to match the sunny day vibe here in Seattle!

Cheezy Spiced Kale Chips

Makes 8 servings

This recipe is for raw kale chips, using an Excalibur dehydrator. However if you do not have a dehydrator there are easy steps to make them in your oven.

INGREDIENTS

2 bunches of curly green kale (~8 leaves per bunch)

1/3 cup sundried tomatoes (not in oil)

1/3 cup cashew nuts

1/3 cup sunflower seeds

1 medium zucchini, coarsely chopped

2 garlic cloves, peeled

Juice of 1 lemon

3 tablespoons nutritional yeast flakes

½ teaspoon paprika

¼ teaspoon cayenne

1 teaspoon sea salt

Fresh ground pepper

¼ cup water

DIRECTIONS

Place the sundried tomatoes into a small bowl, and cover with fresh warm water. Allow to soak 1 hour. Place the cashews and sunflower seeds together into a separate small bowl and cover with fresh warm water and allow to soak 1 hour.

Meanwhile wash, devein, and tear the kale leaves into chip-sized pieces. Shake free of excess water in a clean kitchen towel, and add into an extra large bowl.

After the nuts and seeds have softened, strain of excess water, and add to a large food processor. Add the tomatoes and their soak water to the nuts. Continue to add the zucchini, garlic, lemon juice, nutritional yeast, paprika, cayenne, sea salt, and fresh ground pepper. Process until smooth. You may need to add additional water, 1 tablespoon at a time, to get a thick paste. The trick is not to have it too runny but also not too dry.

Pour the mixture over the kale leaves. Thoroughly mix the mixture into the leaves, gently massaging it into each crevice. Evenly spread out the leaves onto dehydrator trays, and dehydrates for 9 hours at 115 degrees. Store in an airtight container or bag to maintain optimal freshness and crisp texture.

Note: If you do not have a dehydrator you can also bake the kale chips in the oven at the lowest temperature setting. Line trays with parchment paper and bake until crisp (2-4 hours) checking periodically and flipping them over. Each oven varies, so after the first time you will know exactly how long it takes for you to make kale chips in your oven.

Creamy Avocado Dip

Makes 8, ¼ cup servings

You can easily cut this recipe in half…I just love to have a lot around, otherwise I have to make a new batch every other day. Also if you don’t like cilantro you can swap it out with any other herb you have on hand, parsley and basil both work great! Also, the spices can be optional...simple is also super tasty!

INGREDIENTS

1 large avocado

1 cup whole milk plain yogurt 

2 garlic clove

2 handfuls cilantro (destemmed)

Juice of 1 lemon

3 tablespoons organic seasoned rice vinegar

1-2 teaspoons honey

¼ teaspoon sea salt

½ teaspoon chili flakes (optional)

Fresh ground pepper and sea salt to taste

DIRECTIONS

Add all the ingredients into a large food processor and blend until smooth. Adjust salt and pepper to taste.

                                                                                                                                                             

 Reference: 

1. Sherry CL, Kim SS, Dilger RN, et al. Sickness behavior induced by endotoxin can be mitigated by the dietary soluble fiber, pectin, through up-regulation of IL-4 and Th2 polarization. Brain, Behavior and Immunity. 2010(24);631-640.

2. WHF. Apples. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15. Accessed June 6, 2014.

3. AICR. Apples. http://www.aicr.org/foods-that-fight-cancer/apples.html#intro. Accessed June 6, 2014. 

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Sprouted Berry Smoothie

For the last week, as the Seattle area was lit with sunshine and warm temperatures, I decided to do week long raw foods cleanse. It was too hot to cook anyways, and all my body craved was tons of fresh raw fruits and veggies. Super excited and motivated to pull it through I brought back to life my sprout jars. One for clover sprouts, and one for lentil sprouts. Its definitely been way too long since I last used these!

With Dane up north in Alaska fishing once again, it made it much easier to stick to my raw foods plan. No distractions, no teasers, just simply refrigerator draws full of vibrant and fresh goodies smiling up at me. I eliminated all dairy, sugars, besides fruit, grains and beans, except my sprouted lentils, and used only whole fats, eliminating oils. So pretty much I nourished my body and soul with all the beautiful fresh and organic fruits and vegetables I could get my hands on, nuts and seeds, avocados, and my clover and lentil sprouts. I didn’t even add any salt, except a pinch or two here and there. Everything on my plate, was simple, easy, and delicious, just like nature intended. And I felt and still feel great! My taste buds have also readjusted to enjoy foods with less salt and sugar. I was rebooting my senses!

During my week long cleanse, I created a new smoothie favorite, stocked full of vitamins and minerals, fiber, essential fatty acids, and a whapping good dose of plant based protein! It tasted so delicious you would never know that I put three romaine leaves and a handful of clover sprouts into the mix…it was just that good. Now, after my 100% raw food cleanse,  I even add a single hard-boiled egg making it a hearty filling breakfast for any busy weekday morning. I realized that my raw foods cleanse was pretty low in choline, a vitamin that plays a very important role in DNA synthesis, detoxification, brain and nervous system activity, and helps keep our cellular membranes healthy. Lucky for me, eggs happen to be a great source, offering 34% of your daily choline needs. Plus, I was just really, really missing the flavor of my pasture-raised chicken eggs…the yolk is to die for!

Sprouts, on the other hand, are a nutrient dense, yet calorically light, addition to any smoothie, salad, sandwich, or wrap. Not only are sprouted beans and legumes easier to digest because your removing phytic acid, but it’s also a fun way to add more plant based protein to your meal. Having sprouts grow on your kitchen counter, just makes you feel good. Within days you reap the benefits of your little garden. And the best thing of all is that it is amazingly easy to make your own! And cheaper! Click here to learn more on how to sprout your own lentils and here to sprout your own clover.

So, whether you are sprouting your own clover, alfalfa, lentils, or mung beans, I am sure you will want to either make some your own or buy some to put into this smoothie! This smoothie recipe, along with one hard-boiled egg, offers you 20g of protein, lots of good omega-3 fatty acids, and 11 grams of fiber to help you stay full until lunch. And like I mentioned before it’s bursting with many important vitamins and minerals, and tastes way better than a multivitamin. 

 Now drink up, and skip to work today, because you will be bursting with feel good vibes!

Sprouted Berry Smoothie

Makes 1 serving

INGREDIENTS

½ cup coconut water

Juice of ½ orange

½ scoop Garden of Life Raw Protein (plain/original)

1 tablespoon Barlean’s Flax, Chia, and Coconut Mix (or sub with just ground flaxseed)

3 leaves romaine leaves

1 handful clover sprouts

10 fresh mint leaves

1 medjool date, pitted and chopped

1 cup mixed frozen berries

Pinch of sea salt

DIRECTIONS

Put all the ingredients except the frozen berries into a high-speed blender, and blend until smooth. Add the frozen berries, and pinch of sea salt, and once again blend until smooth. Pour into your favorite smoothie glass and enjoy!

Note: With a hardboiled egg (or 8 cashew nuts if your vegan) you have a well- balanced breakfast to start your day off right!

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Warm Honey Citrus Roasted Radish Salad

Mothers are wonderful. Without them, we wouldn’t be where we are today. As I have grown older, my mother and I have become great friends, enjoying the days we spend together. Therefore, to celebrate the weekend, I drove up to Bellingham to spend Friday through Sunday with my mom! There truly is no place like home, cooking together, exploring together, indulging together, and dancing together. It’s always stress-free and easy.

So, today at the Bellingham farmer’s market I decided to buy whatever caught my eye…the most colorful, flavorful, and fresh veggies to make something special for lunch. I have been craving radishes, so bought two bunches, some arugula (nothing beats fresh arugula), and sunflower seed sprouts, my absolute favorite! The tender little sprouts are out of this world! Every time I come to Bellingham I HAVE TO BUY a bag or two. And I have to buy Samish Bay Cheese…more specifically their Queso Fresco Jalapeño...delish! Its pricy, but every bite is worth it, trust me. So with my farm fresh goodies, I headed back home to make my mom a beautiful salad bursting with nutrients.  

What is so wonderful about radishes? Well first off, I love anything that is subtly spicy, offering great flavor. Also they are low in calories, about 1 calorie per medium radish. This makes them a great addition into salads, roasted veggies, or even for dips. Instead of eating crackers or chips, try eating radishes with your hummus or guacamole.

Sunflower sprouts are considered micro greens, which are nutrient dense powerhouses. As sprouts are more concentrated in certain nutrients and bioactive compounds than their fully grown counterparts, they offer a big punch for a little. Although some people may have a hard time eating a cup of broccoli or alfalfa sprouts, sunflower seeds sprouts can be a salad in and of themselves. They are delicately sweet, tender, and plain old delicious. I could eat a cup of sunflower sprouts any day! However, since these are not widely available, your best bet is to visit your local farmers market.

Whatever you chose to do to celebrate Mother's Day, may it be a card, visiting, cooking, gifting, I hope it is wonderful in every way. I am thankful for every day that my mother has supported my brother and I throughout this beautiful life. Cheers to all the amazing mothers out there, you rock! 

Warm Honey Citrus Roasted Radish Salad

Serves Two

For the Radishes:

Two bunches of radishes

1 tablespoon extra virgin olive oil

1/8 tsp sea salt

Fresh Ground Pepper

For the Honey + Citrus Vinaigrette:

1 1/2  tablespoons extra virgin olive oil

1 1/2  tablespoons apple cider vinegar

1 tablespoon + 1 tsp honey

½ lemon, juice and zest

¼ teaspoon sea salt

For the Salad:

2 cups cooked mixed quinoa and millet

20 fresh mint leaves, torn

2 cups sunflower sprouts

2 cups fresh arugula

1 generous handful chopped roasted almonds/walnuts

Sea salt and fresh ground pepper to taste

Fresh cheese of choice (you can find delicious options at your local farmers market)

DIRECTIONS: 

Preheat the oven to 425 degrees. Mix together quinoa and millet on a 1:1 ratio and cook as stated on the package. 

Rinse and trim the radishes, leaving a little bit of the green stem, and removing the root end. Half or quarter the larger radishes, and leave the small ones whole. Quickly rub the radishes with a clean kitchen towel and toss into a medium bowl along with the olive oil, sea salt, and pepper.

Bake at 425 degrees for 20 minutes. 

Meanwhile, whisk together the vinaigrette ingredients and set aside. Once the quinoa/millet mixture is done cooking, and is allowed to rest 5 minutes, toss 2 cups of the warm cooked quinoa/millet into the bowl with the vinaigrette. Mix well. Add the fresh mint leaves, the sunflower sprouts (can be substituted with more arugula), the fresh arugula, and handful nuts. Mix well.

Finally add the roasted radishes, toss well, adjust salt and pepper to taste, and serve with a slice of fresh cheese. My favorite is SamishBay Queso Fresco (jalapeño) or Ladysmith. Serve immediately so the grain mixture and radishes are still warm. Share with your mom :) 

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Good News and A Zesty Treat

It is time to celebrate! I have been accepted as a 2014-2015 Bastyr dietetic intern! My dream to become a nutrition professional keeps unfolding. Across the nation on Sunday April 6^th, dietetic students, just like myself, found out whether or not they were accepted into a dietetic internship. This process is long and grueling, yet exciting as each student discovers which internship they were matched to. For some this long awaited day is a day of celebration, yet sadly for others it may be a day of stress and sorrow.

However, I want to congratulate all dietetic students, those that received internships, those that are headed into second rounds, and those that may just enter the workforce as certified nutritionists! The determination, motivation, and pure passion that has brought each and every one of us to this point is note worthy! With a couple months to go, we will graduate, and we will have succeeded in completing a master’s in nutrition!

So today, no matter what the outcome of April 6^th, I want to take the time to celebrate and congratulate all my fellow Bastyr classmates, as well as the rest of the dietetic students around America! Its time to strut your stuff, keep your head high, and make the magic happen!

Here is a little something, spring inspired, bright to lift the soul and mood, and of course so tasty, that this airy treat feels like decadence. Take the time to celebrate, you deserve it! 

Lemon Curd (Adapted from Cannelle et Vanille)

Makes ½ cup (8 + servings)

Ingredients:

½ cup lemon juice (~3 lemons)

1 whole egg

1 yolk (save the white)

3 T natural cane sugar

Zest of 1 lemon

Pinch of sea salt

2 T unsalted butter, flaked

Directions:

1. In a small saucepan simmer the fresh lemon juice over medium heat until reduced down by half. Pour into a small bowl and set aside to cool.
2. Create a double boiler by filling a medium saucepan halfway with water. Bring to a boil and reduce to a simmer. In a ceramic/metal bowl that is large enough to rest over the medium saucepan but still touches the water, mix together the whole egg, the egg yolk, sugar, lemon zest, and a pinch of sea salt. Add the cooled lemon juice, and whisk together.
3. Place the bowl on top of the medium saucepan, and whisk continuously until the mixture thickens.
4. Quickly strain the lemon curd through a fine mesh sieve into a clean medium bowl. Use a rubber spatula to push the curd through the sieve.
5. Immediately add the butter flakes to the curd and whisk for about a minute to create a shiny smooth lemon curd.
6. Pour into a small glass jar and refrigerate.

Lemon + Olive Oil Cake (Adapted from Cannelle et Vanille)

Makes 1 mini loaf plus 3 cupcakes (~9 servings)

Ingredients:

½ cup brown rice flour

¼ cup almond flour (with skin flecks)

2 T cornstarch

¼ tsp sea salt

½ tsp baking soda

½ cup natural cane sugar

Zest of 1 lemon

1 egg + remaining egg white

1/3 cup unsweetened applesauce

Juice of ½ lemon (~2 T)

¼ cup extra virgin olive oil

Directions:

1. Preheat the oven to 325F. 
2. In a large bowl mix together the brown rice flour, almond flour, cornstarch, sea salt, and baking soda. Set aside.
3. In a medium bowl add the sugar and lemon zest. Mix together with your hands to allow the essential oils to release into the sugar.
4. Add the egg, plus the remaining egg white and whisk together with the sugar and lemon zest.
5. Add the remaining ingredients, applesauce, lemon juice, and olive oil and whisk to combine.
6. Oil one mini loaf pan. Gather a muffin pan and line with three muffin liners.
7. Pour the liquid mixture into the flour mixture. And stir well until combined.
8. First fill the 3 muffin liners and pour the remaining mixture into the mini loaf pan.
9. Place onto the center rack in the oven. Bake the muffins for about 25 minutes or until toothpick comes out clean. Bake the mini loaf for 30-35 minutes or until toothpick comes out clean.
10. Place onto a cooling rack. Wrap in plastic wrap and store in refrigerator.

Note: I like to serve a slice of the cake on top of a dollop of whole milk plain yogurt (great replacement for whipped cream). Then I top the cake with a little lemon curd and garnish with freshly cut mint and strawberries!

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Spring Break and A Spring Salad

Dane and I just arrived back home from a week full of adventure, friends, indulgence, and relaxation. A wonderful week-long road trip from Seattle to Half Moon Bay, California has come and gone. With stops at the Redwood National Forest, the Orr Hotsprings, and many days spent in California, the road trip was a success. During the day Dane got to surf, I got to run along the beautiful coast, and together we got to ride bikes, hike, and soak in hotsprings. At night we got to share delicious meals with our friends, toasting to life and good times, as we played board games and stayed up late catching up on good news. 

Ahh, how good it feels to be on vacation!

Now back home, Spring has sprung in my garden. The pear trees are blooming and the chickens are laying…a lot. The sun feels warm on my face, yet the cool spring breeze brings goose bumps to my arms. The spring in Washington is just so beautiful! If only every spring day were as sunny and dry as it is today.

With so many fresh eggs on hand, and a bundle of bright green asparagus from the farmer’s market, I decided to make an asparagus salad for lunch. After a week long of indulgence, I thought it would be great for Dane and I to focus on vegetables that support liver health and overall gentle detox.

For those of you that don’t know, asparagus is an anti-inflammatory superstar.  Asparagus saponins, which are phytochemicals with anti-inflammatory properties, are found in asparagus (1). Also, powerful anti-oxidants selenium, vitamins C and E, as well as glutathione can be found in substantial amounts (1). Glutathione is an anti-oxidant superstar, or “mother of all antioxidants” as called by Mark Hyman, MD, with the ability to extinguish dangerous free radicals in our body (2). Free radicals can impact the immune system, oxidize (or harm) cell membranes, and cause cancer.  Luckily, we can produce glutathione ourselves with amino acids cysteine, glycine, and glutamine. However, if our bodies are compromised due to a poor diet, pollution, stress, or disease, we quickly deplete the glutathione levels within our body.  Eating a diet that supports glutathione levels can help promote health and longevity in the long run.

 Asparagus is also a rich source of inulin, an indigestible carbohydrate, which helps support healthy gut bacteria (1). This prebiotic, works its way undigested through the small intestine until it reaches the large intestine or colon, where friendly bacteria hungrily await. Therefore, inulin helps support the health of our own unique microbiome, which in return help support our gut health. Not only do we have to nourish ourselves, but also our vast amount of good bacteria!

Finally asparagus, like many other plants and animals, is naturally high in purines which are broken down into uric acid. Therefore, it is important to note that individuals with gout or kidney stones are advised to avoid consuming high purine foods. Otherwise, healthy individuals can easily clear uric acid, and do not need to be concerned with high asparagus consumption.

Spring Asparagus Salad

Makes 2-4 servings (either an entree salad, or a side)

For the Olive Oil Vinaigrette:

1 ½ tablespoons extra virgin olive oil

1 tablespoon apple cider vinegar

1 teaspoon honey

¼ teaspoon sea salt

¼ medium red onion, thinly sliced

For the Salad:

1 bunch asparagus

2 pasture-raised fresh eggs

Fresh cilantro, chopped

2 lettuce leaves (garnish)

Directions:

For the Vinaigrette: Mix together the olive oil, vinegar, honey, and sea salt until the salt is dissolved. Add the thinly sliced red onion and mix well. Allow the onions to marinate in the dressing for about 15 minutes.

For the Salad: Meanwhile, fill a small saucepan about 2/3 with fresh water and bring to a boil. Gently pierce the “butt” ends of the egg with a push pin or small needle. You want to make sure not to push in too far, just enough to pierce a hole into the shell. Gently add the eggs to the boiling water and reduce the heat to medium. Allow the eggs to simmer uncovered for 10 minutes. Once the 10 minutes are up quickly rinse the eggs under cold water and set aside on a dry towel to cool further.

As you are boiling the eggs, place a steamer basket into a large pot and fill with water just so the water is under the basket. Gently bend each asparagus spear at the bottom end until it naturally breaks. Discard the ends into the compost or save for a future asparagus soup. Place the asparagus into the steamer basket, cover the pot and bring the water to a boil. Cook for about 3-5 minutes, or until the asparagus is bright green and tender. Be careful not to over cook the asparagus, otherwise it will turn green-brown. Once the asparagus has reached optimal color and tenderness quickly rinse the asparagus in cold running water for about 30 seconds to stop the cooking.

Salad Assembly: Place the lettuce leaves in a nice dish and top with steamed asparagus. Sprinkle with freshly chopped cilantro. Evenly pour the vinaigrette with the marinated onions over the asparagus and top with the sliced hard-boiled eggs. Sprinkle the eggs with chopped cilantro, fresh ground pepper, and a bit of sea salt. Serve immediately.

Note: I like to serve this salad with lightly toasted bread or corn tortillas topped with avocado.

                                                                                                                                          

Reference:

1. Asparagus. Worlds Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12. Accessed April 2, 2014.
2. Hyman, Mark. Glutathione: The Mother of All Antioxidants. http://www.huffingtonpost.com/dr-mark-hyman/glutathione-the-mother-of_b_530494.html. Accessed April 2, 2014.

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Happy 2nd Blogiversary and a Stress Relief Elixir

Two years have gone by since I first started Poppies and Papayas! Wow, time sure does fly by fast when you are busy with graduate school! Now here I am, almost finished with my schooling, with just one more quarter remaining. I can’t say its been easy, but its sure been a rollercoaster ride full of wonderful friends, stressful weeks and months, and a dedicated fiancé that helps me find my peace. And then this blog, my creative space. Where I get to share with you my readers the cooking creations and the nutrition information that keeps my passion alive. Thank you, thank you so much!

As a gift to you, I share this recipe for a Stress Relief Elixir, perfect for the spring! With rose petals and hibiscus, the floral notes relax your senses, smelling of the June months still to come. Rhodiola (Rhodiola Rosea) and Lemon Balm (Melissa Officinalis) are both herbs that help reduce anxiety and help induce a calming of the mind (1, 2). Perfect for those stressful days filled with work presentations, or those nights where your mind just cannot quit. This elixir well help you find peace and calm amongst the overstimulation and stress inducing days we all have.  To help reduce anxiety or stress, take 1-2 tablespoons as needed. For the extra special days, topped with sparkling water and a squeeze of lemon, this elixir can turn into a toast for health!

When purchasing these herbs make sure to get them from a reputable herbalist, as you want to insure highest quality. There are many locations in Seattle or even in the Bellingham area. Also, if you are on medications for blood sugar, blood pressure, using SSRIs, or you are pregnant, consult with your primary practitioner first before using these herbs (1, 2).

Cheers! I hope you find some peace and calm in your busy day. Perhaps you may go for a long walk, a trail run, take a bath, or even try to make yourself an elixir. Either way, may your day be happy and stress-free!

Stress Relief Elixir

Makes about 16-32 servings (depending on dose)

Ingredients

2 cups filtered cold water

3 tablespoons Rose petals

½ tablespoon Hibiscus

1 tablespoon Rhodiola rosea

1 tablespoon Lemon balm

¼ cup brandy

¼ cup honey

Directions:

1. Put the 2 cups of filtered water into a medium saucepan and add all of the dried herbs. Using a wooden chopstick or tongue compressor, measure the height of the water. Cover the pot and bring the water to a boil. Remove the lid and reduce the heat to a simmer. Allow the mixture to steadily simmer for 20 minutes until the mixture has reduced in half. Measure this with your marked wooden chopstick. 
2. Once the mixture has reduced to half, remove from heat and add the brandy. Allow the mixture to sit for 10-15 minutes. 
3. Strain the mixture into a sterilized glass mason jar and add the honey. Shake well.  
4. Label and date your elixir. Store in a dry, cool place, or even in the refrigerator.

Note: This elixir tastes great straight, but also makes a wonderful floral beverage when topped with refrigerated sparkling water and a squeeze of lemon.

                                                                                                                                                 

References:
1. Natural Standard. Rhodiola. http://www.naturalstandard.com.buproxy.bastyr.edu:2048/databases/herbssupplements/rhodiola.asp?. Accessed March 17, 2014.
2. Natural Standard. Lemon Balm. http://www.naturalstandard.com.buproxy.bastyr.edu:2048/databases/herbssupplements/lemonbalm.asp?. Accessed March 17, 2014.

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