Eating Well for Energy

A cold winter, it is. And with the freezing temperatures comes the need to fuel the body with wholesome foods and beverages.

chicken broth

I’m simmering a broth today for dinner tonight. It’s very simple to make and you can sip the broth as is, or add vegetables to it and make a delicious soup.

1- 32 ounce can of low sodium chicken or vegetable broth, or you could simmer several pieces of chicken and make your own broth from scratch.
1 small onion, diced
4 garlic cloves
1 tablespoon each dried or fresh, chopped parsley, chives, celery. I don’t add salt because the broth has salt already added.
I use a stock pot and add all the ingredients, and simmer for about an hour. If you’re interested in just broth, strain off the herbs. If the stock is for soup, leave the herbs in. I’m making soup, so I’ll add 1 small baking potato, washed and diced, leave the peel on for extra flavor, 2 cups of chopped fresh kale or collards, and 1 -16 ounce can of stewed tomatoes. Don’t drain the tomatoes. Simmer until the vegetables are tender. Now this is soup you can live on as my grandmother used to say.


Guilt Free Cookies
3 medium, very ripe bananas, mashed
1cup quick oats
1/2 chopped walnuts
Combine mashed banana with oats in a mixing bowl, fold in the nuts. Line a cookie sheet with parchment paper and pre-heat the oven to 350. Place tablespoon -sized scoops on a baking sheet and bake for 12-14 minutes. Makes ten cookies.

pumpkin yoghurt

Pumpkin Spice Yogurt
1/2 cup plain Greek Yogurt
1/4 cup pumpkin puree’
1/4 teaspoon vanilla extract
1/8 teaspoon pumpkin pie spice blend
Combine yogurt with pumpkin puree’. Stir in vanilla and spice. Makes one serving.

Often when we think we’re hungry or feeling sluggish in late afternoon, maybe it’s not hunger. Maybe it’s thirst from lack of water. Studies show that even very mild levels of dehydration can slow us down. Try an afternoon pick me up of herbal tea, lemon water, or just plain bottled water. Even though it’s cold outside, our bodies need water to function and keep us hydrated.

Stock up on superfoods: Cinnamon, cacao powder, sprouted seeds, berries, tofu, fish, eggs and dairy. Don’t forget fresh herbs, lemons and oranges while you’re out shopping.

~ Meadow Walker

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