Northwest Kale Salad with Goat Cheese and Hazelnuts
By: Mary Warrington
- ⅔ cup hazelnuts, halved
- 1 large bunch of kale (6-8 cups torn leaves, stems removed)
- ⅓ cup olive oil
- 1 large (fist-sized) beet, uncooked
- 2 large carrots
- ⅓ cup hemp hearts
- ⅔ cup dried sour cherries
- 1 Tbsp plain yogurt
- 2 Tbsp apple cider vinegar
- 2 Tbsp fresh lemon juice
- 4 oz chevre, crumbled
- Preheat the oven to 350 F. Spread the hazelnuts in a single layer and bake for 7-9 minutes, or until fragrant. Don’t burn them! Remove from the oven, and set aside.
- Cut the kale into small pieces (smaller than dimes). In a large bowl, combine the kale with 1 tsp of the olive oil. Using both hands, reach into the bowl and squeeze/massage the kale. Work with it for about 2 minutes, or until it has noticeably softened in your hands.
- Grate the beet and both carrots with the large setting on a box grater. Toss, along with the hemp hearts and cherries, into the kale.
- Combine the remaining olive oil with the yogurt, apple cider vinegar, and lemon juice. Toss with the salad, then top the salad with the hazelnuts and goat cheese.
- This salad can be made a few hours head of time, and stored in the fridge.www.thekitchenpaper.com/northwest-kale-salad-with-goat-cheese-and-hazelnuts
By: Colleen Bunker, LAc
Fermented vegetables are easy to make, very nutritious and supply the gut with tons of beneficial bacteria that support our intestinal flora, improve digestion and nutrient absorption and boost immunity. Here is the first kimchi recipe I tried, from Sally Fallon’s book Nourishing Traditions. There are many variations of kimchi and a wonderful world out there of other ferments. If you get inspired, you can check out Wild Fermentation and The Art of Fermentation by Sandor Elix Katz.
- 1 head of nappa cabbage, cored and shredded
- 1 bunch of green onions, chopped
- 1 cup of carrots, grated
- ½ cup daikon radish, grated
- 1 tablespoon freshly ginger
- 3 cloves garlic, peeled and minced
- ½ teaspoon dried chili flakes (I often use fresh peppers from the farmers market in varying degrees of hotness to suite my tastes)
- 1 tablespoon of sea salt (I use Celtic sea salt – it’s lower in sodium and high in other beneficial minerals)
- 4 tablespoons of whey or you can use an additional tablespoon of salt.
Put all ingredients in a bowl and pound with a wooden pounder or meat hammer to release their juices. Place mixture in a wide-mouth mason jar and press down firmly until juices come above the vegetables, leaving an inch below top of jar. Cover tightly and keep at room temperature for about 3 days before putting in the fridge. Simple! Enjoy!*Whey
- Cheese cloth
- Fine strainer
- Large bowl or pot
- 1 quart of whole milk organic yogurt
Line strainer with 2 layers of cheese cloth and set over a deep bowl or pot. Put yogurt in strainer and leave to drain. I just put whole thing in the fridge and come back later. The liquid that drains off is whey, full of beneficial lactobacilli bacteria that will inoculate your ferments and give them a jump start the fermentation process. It will keep in the fridge for months and can be used to soak grains also. The remaining yogurt is now Greek style yogurt or yogurt cheese. YUM!
Activities of Daily Living
By: Erin Rose Turner, LMT
Here are some thoughts I’ve compiled from a few years of listening, observing and working with the healing of “Repetitive Use Injuries” and their related actions because, any time we bring a new and consistent posture/movement into our daily lives, it’s a good idea to consider a few important points:
1. Diversity of use keeps the whole joint active and lubricated. Change up the way you hold and move things.
2. When putting pressure in toward a joint, make sure to flex the muscles that surround that area first, and actively use them to guide your body though the movement, to avoid over exerting the less-flexible ligaments and tendons affected.
3. Recognize when you have an activity that is so repetitive it could harm your joints if performed carelessly so that you can be proactive, intentional and strength building in the process; instead of injurious.
4. Remember that stretches and exercises have many different applications and desired outcomes. For example, there is “Athletic” stretching for paced progress/deadline based-goal reaching and, there is “Recuperative” stretching for recovery and gentle, body-led progress. One is for healing and the other is for strengthening. Both are an important part of wellness but, are best used at different times.
5. With cooling temperatures this winter, even the most limber person experiences a decrease in flexibility if not deliberately warmed up. Give your muscles time to ease into to any repetitive efforts you’ll be making. Even if your day includes 2-3 hours of commuting, consider 3-5 minutes of medium-depth stretching (every hour or so) to build a healthy rhythm of joint lubrication and muscular flexibility into your lifestyle.
6. Stay hydrated with water and tea. Coffee and juice aren’t enough to fully hydrate you. We all need water throughout the day.
With these 5 simple steps, you’re directly supporting your own injury prevention, improved circulation and decreased muscle aches; all very good things. Happy Healing.
By: Erik Cannard, LMT
Here in the Pacific Northwest, the early days of spring and their occasional sun-breaks are the perfect time to head outside and get as much gardening done as possible. I tend to see a lot of people developing low back and hip pain from overwork during this time. The longer lasting of these aches and pains can often be traced to one muscle in particular, Quadratus Lumborum (QL). QL is a roughly rectangular muscle that attaches to the tiny 12th rib, the sides of several lumbar vertebrae and to the top of the pelvis. It is just behind the infamous psoas and is the deepest muscle to still be located on the “back of the back.” While its biggest movement is probably side-bending, I find the QL’s most important function is assisting with the regular stability of our lumbar spine. It holds everything in place really well.
Bending over in the yard for hours at a time pulls QL taut as it balances the spine. These taut muscle fibers will often cause pain to manifest across the hip and buttock as well as the low back area itself.
Massage geared toward the QL usually starts with slow fascial techniques to soften up the surrounding “gristle.” Work will also be done from the side toward the spine instead of top down to create the idea of space between the muscle layers. I typically use some friction across the fibers of QL to encourage circulation and keep everything moving, giving the cells in the area an opportunity to heal and reset. Usually, some side stretches in the days after massage can help maintain the relief of the work itself.
Just knowing that working in such a small area of the back has the potential to give people so much relief makes Quadratus Lumborum one of my favorite muscles.
Pesto Baked Salmon
By: Christine Stecker
- 1 large zucchini
- 4 tbsp fresh basil, spinach or kale pesto – divided (click links for recipes)
- 2 (6 oz) filets of fresh salmon (skins removed)
- 2 cups cherry tomatoes
- 4 cloves garlic
- 3 tbsp olive oil
- 1 tbsp balsamic vinegar
- ¼ tsp black pepper
- 2 tbsp fresh basil (chopped)
1. Preheat the oven to 400° F.
2. Spiralize the zucchini into noodles.
3. Press the zucchini noodles between two paper towels to get some of the moisture out of the zoodles.
4. Toss the zucchini noodles with 2 tbsp pesto.
5. Divide the zucchini noodles between two foil baskets.
6. Place the salmon on top of the zucchini noodles, then spread 1 tbsp. of pesto on each salmon filet.
7. Add the cherry tomatoes, garlic, olive oil, balsamic vinegar, black pepper and basil to a large bowl and toss.
8. Spread the cherry tomatoes around the salmon in the foil baskets.
9. Place the foil baskets on a rimmed baking sheet and into the oven for 20 minutes.
10. Remove from the oven and serve.
The Nourished Kitchen By: Jennifer McGruther
By: Colleen Bunker, LAc, NTP
The Nourished Kitchen by Jenny McGruther is the cookbook that my husband and I reach for over and over again in our kitchen. The book is a wonderful collection of farm-to-table recipes that are wonderfully simple and deeply nourishing. This is the food that our great, great grandmother’s would’ve prepared. If you are new to traditional food preparation and have been thinking about trying your hand at fermenting some veggies or making your own yogurt or bone broth, this is a fantastic resource. Jenny’s book is a great combination of delicious recipes, nutritional information and how-to manual. Her passion and emphasis is on buying and properly preparing local, whole foods and supporting the farmers that are leading the way in your community. She also has a great website that provides not only recipes but other tips and info about all things food. Recently she posted an article about ways to reduce plastic in the kitchen. http://nourishedkitchen.com/ This is a beautiful, inspiring book and I think it would be a wonderful holiday gift for yourself or that traditional foodie in your life. Enjoy!