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Connect & Grow Magazine: Edtion 13 September - October 2024
As winter's chill fades and spring's warmth emerges here in Australia, we notice changes in the environment and within ourselves. Perhaps a few extra kilos have crept on during the colder months, or we feel sluggish after indulging in hearty winter fare. Embracing these shifts with kindness and self-compassion is essential to feeling comfortable in our bodies. By focusing on food as medicine—particularly a plant-based approach—we can gently support our bodies through this transition, fostering renewed energy and well-being.
Spring: Cleansing and Rejuvenation
Spring symbolises new beginnings and offers a perfect opportunity to rejuvenate our bodies after winter.
Rather than resorting to drastic measures, consider incorporating more whole, plant-based foods that naturally support the body's cleansing.
Leafy Greens for Energy
Incorporate an abundance of leafy greens like spinach, kale, and rocket into your meals.
Rich in chlorophyll and essential nutrients, these greens aid detoxification, boost energy levels and promote a feeling of lightness. Whether added to salads, blended into smoothies, or lightly sautéed, they can invigorate your diet and your day.
Considering a Gentle Cleanse
A gentle cleanse doesn't mean extreme fasting or restrictive diets. Instead, it involves mindful eating practices that emphasise whole foods while minimising processed items. This might include:
• Starting the Day Right: Begin with warm lemon water to stimulate digestion. Celery juice is another excellent way to start your day.
• Embracing Seasonal Produce: Focus on fresh fruits and vegetables that are abundant in spring.
• Hydrating Adequately: Drink plenty of water and herbal teas to support natural detoxification.
• Mindful Eating: Pay attention to hunger cues and eat slowly to improve digestion.
I have personally completed a gentle, effective, and fabulous 21-day cleanse program. Visit my website for more information.
Nourishment and Hydration
Our bodies crave hydration and cooling foods as summer approaches to combat the heat. A plant-based diet rich in water-dense fruits and vegetables keeps us hydrated and supports overall health.
Hydrating Fruits and Vegetables
Cucumbers and Celery: High in water content, they are perfect for salads and snacks.
Watermelon and Berries: Refreshing and sweet, they satisfy cravings while providing antioxidants. They are also high in fibre and low in calories and are an excellent addition to any spring/summer dietary regime.
Leafy Greens: Continue to include them for their cooling properties and nutrient density.
Herbs and Refreshing Beverages
Fresh herbs like mint, basil, and coriander can be added to dishes and drinks for additional cooling effects. To stay refreshed, consider infusions like mint tea or chilled herbal concoctions.
Embracing Movement and Mindfulness
Feeling comfortable in our bodies isn't just about what we eat; it's also about how we move and think. The warmer seasons are ideal for outdoor activities:
Gentle Exercise: Walking, cycling, or yoga can enhance mood and support weight balance.
Mindfulness Practices: Meditation and mindful eating help us connect with our bodies and foster a positive self-image.
Cultivating Self-Compassion
Weight fluctuations are natural, with seasonal changes. Instead of focusing on the numbers, prioritise how you feel. Celebrate the nourishing choices you make and the energy they bring. Remember, self-compassion is a powerful tool for achieving comfort and confidence in your body.
We align ourselves with nature's rhythm by embracing the seasons and adjusting our diets. Incorporating more leafy greens for energy, considering gentle cleansing practices, and focusing on hydration can make us feel more vibrant and comfortable in our bodies.
Food is medicine, and when we mindfully choose nourishing, plant-based options, we support not just our physical health but our emotional well-being, too. As we transition into spring and summer, let’s celebrate the opportunity to renew ourselves from the inside out, fostering a harmonious connection between our bodies and the natural world.
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September- October Recipe
Zucchini and Spinach Rice Paper Rolls with Tahini-Lime Sauce
These rice paper rolls are packed with fresh greens, herbs, and crunchy veggies, making them perfect for a light, oil-free, plant-based meal or snack.
Ingredients (for the rolls):
8-10 rice paper sheets
1 medium zucchini, thinly sliced into strips
1 cup fresh spinach leaves
1 small cucumber, julienned
1 large carrot, julienned
½ cup fresh herbs (mint, coriander, or basil)
1 avocado, sliced (optional)
1 tablespoon sesame seeds (optional for extra texture)
Ingredients (for the tahini-lime sauce):
2 tablespoons tahini
Juice of 1 lime
1 tablespoon tamari or soy sauce
1 teaspoon maple syrup or agave (optional for sweetness)
2-3 tablespoons water (to thin)
Instructions:
Method:
Prepare the Veggies: Before you begin assembling the rolls, have all the vegetables, herbs, and avocado prepped and ready to go.
Soften the Rice Paper: Fill a shallow dish with warm water. Dip one rice paper sheet into the water for about 10-15 seconds until it softens, then carefully transfer it to a clean, damp tea towel or a non-stick surface.
Assemble the Rolls: Place a small amount of spinach, zucchini strips, cucumber, carrot, herbs, and avocado in the centre of the rice paper. Sprinkle with sesame seeds if using. Fold the sides of the rice paper over the filling, then roll it up tightly like a burrito. Repeat with the remaining ingredients.
Make the Sauce: Whisk together the tahini, lime juice, tamari, and maple syrup. Gradually add water until you reach your desired consistency.
Serve: Serve the rice paper rolls with the tahini-lime dipping sauce on the side.
These dishes are light yet satisfying, perfect for the warmer seasons and can easily be enjoyed as part of a cleansing, plant-based approach.
Kathy has provided a fun additional recipe this month.
Lemon Coconut Balls
Ingredients:
1 cup dates, pitted and soaked in warm water for 10 minutes
1 cup desiccated coconut (plus extra for rolling)
Zest and juice of 1 lemon
¼ cup raw almonds or cashews
1 tablespoon chia seeds
1 teaspoon vanilla extract
Pinch of sea salt (optional)
Method
Drain the soaked dates and add them to a food processor along with the coconut, almonds (or cashews), lemon zest, lemon juice, chia seeds, vanilla extract, and a pinch of salt.
Pulse until the mixture comes together into a sticky dough. If the mixture seems too dry, add a small amount of water (1 teaspoon at a time) until it holds together.
Roll the mixture into small balls (about one tablespoon each) and roll them in extra desiccated coconut.
Place the balls on a tray and refrigerate for at least 30 minutes to firm up.
Store in an airtight container in the fridge for up to a week.
If you are ready to embark on a plant-based diet but are unsure where to start, book a time with Kathy.
Kathy Ashton
Registered Clinical/Medicinal Nutritionist
T: 0413 604 712
(C) 2024 Break Free Consultancy
Disclaimer: all information is accurate at the time of publication and is subject to change. Always seek input from a professional
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