Almond Date ‘Ojas’ Balls

Almond Date ‘Ojas’ Balls

by Julie Watson Nourish

These almond and date balls make a great afternoon treat or a satisfying energy bite for hiking or biking. Inspired by an ‘ojas’ date recipe shared by my colleagues, I decided to make my version of a sweet and nourishing snack.

Ojas containing foods are foods that are high in nutritious ingredients that support the structure of your body and help boost your immunity and vitality.

Dates, almonds, ghee and saffron are traditionally considered to be high in ojas and are a rich source of antioxidants. Dates, almonds and ghee also deliver a large amount of nutrients. An additional benefit of this recipe: cinnamon, cardamom, ginger and saffron aid in digestion.

I love the spices in this recipe, so I use a ‘heaping’ 1/4 teaspoon measurement. If you like less spice, use a 1/4 teaspoon each for the ginger, cinnamon and cardamom.

  • 1 cup raw almonds
  • 10 medjool dates, pitted
  • 1 Tbs ghee (or coconut oil if preferred)
  • pinch saffron, grounded in mortar and pestle
  • 1/4 heaping tsp of ginger (dried)
  • 1/4 heaping tsp of cinnamon (Ceylon)
  • 1/4 heaping tsp of cardamom

Add almonds to a food processor and process until well ground. Don’t process so much that it turns to a flour, but grind enough that it has a finely ground consistency. Remove contents to a bowl and set aside.

Warm the ghee (or coconut oil) on very low heat until melted. Add the spices and mix well for 30 to 60 seconds. Remove from heat and let it sit for a few minutes to cool slightly. Add dates and massage the juices into the dates.

Add the dates, spices, and oil mixture to the food processor, then pour the ground almonds on top. (I found this step to blend cleaner and easier in my mixer.) Pulse and process until well combined. Roll the mixture into walnut-sized balls.

Store in a container or wrap individually. Be considerate on using clean utensils and having no water come in when preparing so there’s no mold issues.

Makes approximately 16 balls.

Spiced Carrot Soup with Pistachios and Rosemary

Spiced Carrot Soup with Pistachios and Rosemary

by Julie Watson Nourish

Great for a windy and rainy day, this comforting soup warms the body. Seasoned with harissa, a blend of pepper, caraway, coriander and cumin, enhance the flavor of the soup, while the pistachios and rosemary add a little texture and color.

  • 2 Tbs olive oil, divided
  • 2 lbs carrots, peeled and diced
  • 1 cup water
  • 2 cups vegetable or chicken stock
  • 4 Tbs unsalted butter
  • 2-3 tsp harissa paste*
  • 1 ½ tsp salt
  • 2 Tbs rosemary, chopped
  • ½ cup raw pistachios

Lightly sauté carrots in 1 Tbs of olive oil. Add water and stock and bring to a boil. Remove from heat. Add butter and harissa and blend well using an immersion blender or transfer to a blender. Add salt to taste. Return to low heat until ready to serve. In a separate pan, heat remaining olive oil on medium heat. Sauté rosemary until it sizzles, then add pistachios and cook until they just start to lightly brown. Remove from heat.  Top soup with pistachios and rosemary.

*Harissa Paste

You can buy harissa paste already made or make it yourself with red peppers or dried chiles. I use a dry (mild heat) blend that’s made with guajillo peppers, caraway, coriander, sweet and smoked paprika, cumin, cinnamon and salt. If using a dry blend, whisk together 3 Tbs of the spice with 3 Tbs of olive oil, 1-2 minced garlic cloves and the juice of one lemon. Let sit for an hour before using and store in an airtight container. It keeps in the refrigerator for up to a month.

Serves 6-8.

Celery Root Fennel Soup

Celery Root Fennel Soup

by Julie Watson Nourish

This soup is great for Kapha season as we transition from the cooler temps to the spring. Celery root, which is one of lighter of the root vegetables, is a mild diuretic and slightly warming for the lungs and sinuses. Fennel and celery are diuretics as well. All three help pacify Kapha and encourage healthy digestion. Adjust texture and flavor with other spices by adding a fingerling potato or splash of heavy cream or replace the quantity of butter with ghee or olive oil. You can also use the fennel stalks in lieu of the bulb if you aren’t sure for what to use them.

  • 2 Tbs olive oil
  • 1 Tbs unsalted butter
  • 1 small onion, chopped
  • 1 fennel bulb, chopped
  • 3 stalks celery, chopped
  • 1 tsp salt
  • 1 or 2 fingerling potatoes, chopped (optional)
  • 3 cloves garlic, chopped
  • 1 large celery root, peeled and chopped
  • 2 bay leaves
  • 5-6 cups stock (vegetable or chicken, less for a thicker consistency)
  • ¼ tsp black pepper
  • 1/8 cup half & half (optional)
  • Salt and pepper
  • Fennel fronds or fresh dill for garnish

In a large pot, heat oil and butter. Sauté onion, fennel, and celery until tender for about 5-10 minutes, adding 1 tsp salt a few minutes into cooking. Add potato if using, then add garlic and cook for 30 seconds to 1 minute, until garlic is fragrant. Add celery root, stock and bay leaves and bring to a boil and simmer for 20-30 minutes, until celery root has softened. Remove from heat and purée mixture with hand blender. Add pepper and if using, half & half and stir. Salt and pepper to taste.

Garnish bowls with chopped fennel fronds or fresh dill.

Serves 4-6.

Transitioning into Fall

Transitioning into Fall

by Julie Watson Daily Practice

In order to be in balance and to stay grounded with what is around us, we need to seek or find grounding and balance within ourselves…the best we can. Create a ritual for yourself – maybe something as simple as a 10-minute meditation to steady the mind. Or, start your morning with some gentle sun salutations and balancing postures to invigorate you and prepare you for your day. Finish the practice with a forward fold and a cozy Savansana.

5 Ways to Support Mental Wellness This Winter Season

5 Ways to Support Mental Wellness This Winter Season

by Julie Watson Wellness Article Wellness Tip

As the year winds down and the weather gets cooler, it can create a change in our physical and mental space. Before you say yes to more invitations and holiday to-dos, it’s important to check in with yourself first and make sure you have the capacity to take on additional tasks, to prevent burnout and over committing yourself. 

If you’re feeling like you want to end the year with more peace and calm in your life, here’s a few ways that you can support your mental wellness this winter season. 

1. Bring Your Attention to the Present Moment

Stay in tune with what you’re doing now. 

When you feel overwhelmed by all that needs to be completed, just focus on what needs to be done in the moment and how this moment connects to the spirit of the season. If you find that what you are doing doesn’t contribute to your true intentions or desires for the season, consider changing directions.

If you need a moment of pause to check in with yourself, try this grounding exercise: Pause while standing and curl your toes, alternating feet a few times, as if you’re a squirrel gathering acorns for winter. Next, spread your toes for a second and relax them. Feel your feet touching the earth. Then, close your eyes and take 3 feather-light breaths, equal parts inhale and exhale. 

Another way to stay present in the moment: Try leaving your phone in another room for an hour and practice being present with those around you or the task at hand. Pay attention to how you feel. Are you able to complete your task with more focus? Are you more present with the people around you? 

2. Have a Centering Routine

When your schedule gets full this time of year, it’s easy to put self-care on the back burner and get caught up in a frenzy of endless tasks. 

One way to make time for yourself is to set a time to do your routine every day and prioritize it no matter what else is going on. This could be journaling, meditation, yoga, or saying a daily mantra. 

Studies show that journaling reduces anxiety, depression, and improves all over mental well-being. The great thing is, you don’t need anything special to get started. Journaling is an accessible practice that anyone can do from home using a notebook or your phone. It’s also a great way to reflect on the past year and plan out what you hope to accomplish in the future with your personal and professional growth. 

Journaling Prompts to Try Out: 

  1. What are three things you’re grateful for today?
  2. What three ordinary things bring you the most joy?
  3. List 10 things that inspire or motivate you. 
  4. What are your top 3 happiest moments of this past year?

3. Get Proper Rest

If you find your stress levels rising as the seasons change, it could mean that you need more rest, both physically and mentally. Proper sleep and rest will help you think more clearly and be in a better mood. 

Ask yourself, “In what ways could I add more restful activities into my day?”

Resting doesn’t have to mean just sleeping or laying down. It can also mean getting out into nature and invigorating our senses. If you have to think a lot for work or use a computer, it could mean doing something more active, like taking a walk or hike to give your mind and eyes a break from the screen. 

According to the American Pyschological Association, researchers have found positive correlations between nature and mental well-being: 

The stress reduction hypothesis posits that spending time in nature triggers a physiological response that lowers stress levels. [Another] idea, attention restoration theory, holds that nature replenishes one’s cognitive resources, restoring the ability to concentrate and pay attention.

With screen time reaching an average of ten hours a day, making time for mental rest is just as important as getting proper sleep. 

4. Set Intentions for Before Each Activity 

One powerful centering technique can be to set an intention for what you’d like to embody or experience before each activity of the day. This will help plant the seed in the fertile soil to manifest growth in various areas of your life. 

Here are some ideas for setting intentions in your day: 

Before a meeting: Center yourself by setting an intention of what you want to achieve in this meeting. What kind of energy do you want to bring? What is your objective?

Before getting together with a friend: Clear your mind of any mental clutter or stresses from the day and focus on enjoying the present moment with your company. 

Before attending a holiday gathering: Set an intention of the energy you want to bring and how you want to interact with others. If you get overwhelmed in crowds, take mental note of this to prepare some conversation starters to ask others. 

5. Surround Yourself with Positive Quotes and Affirmations 

Think about how you can sprinkle your day and life with positive thoughts and inspiration, such as quotes, a book, or listening to a podcast. After all, you are what you think! 

Developing a positive mindset can be as simple as having a conversation with someone who inspires you or is a good friend. If you often fall into fear and panic, try limiting your news and social media exposure and focus on bringing more positive channels into your life. 

Here’s some daily affirmation and quote ideas to get you started. Feel free to write your own in your journal or display them on your office wall for a simple, daily reminder. 

Daily Affirmations:

I am enough as I am. 

I am allowed to rest and take breaks. 

I am at peace with myself. 

Things do not have to be perfect to get started. 

You can try writing your own affirmations as a daily practice. 

Positive Quotes: 

“The groundwork for all happiness is health.” – Leigh Hun

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.” – Greg Anderson

“When we strive to become better than we are, everything around us becomes better too.” – Paulo Coelho.

“Health is a state of body. Wellness is a state of being.” – J. Stanford.

By adopting a few of these practices, you can bring more balance into the holiday season. If you’re looking for more guidance, check out our previous article on Mindfulness Tips for the Holidays. Feel free to share your other wellness tips in the comments. How do you stay centered in the winter months and throughout the holidays? 

Wishing everyone a happy and healthy holiday season! 

Curried Butternut Squash Soup

Curried Butternut Squash Soup

by Julie Watson Nourish

Warming Soup for the Cold Season

To start the New Year off, I’m sharing one of my favorite soups – curried butternut squash soup. The vibrant, roasted butternut squash combined with a blend of fragrant spices are enough to make you warm and cozy during the chilly season. I’ve made many variations, but for the past few years I’ve refined this one to my liking. It’s a simple soup that can be served on it’s own or paired with any meal. I love it with fish and a green vegetable.

The original recipe of inspiration was sent to me from a friend almost 10 years ago. I believe it called for peeling, cutting and roasting the squash, and I know it had cream and either sugar or honey added. When it comes to soup or purée, I lean toward less labor and roast the squash whole. I also prefer my creamier soups slightly lighter that many recipes call for. The curry blend is superb, and I’ve never changed it.

If you try this recipe, make your preferred revisions. However, if you don’t roast the squash whole as I do, I suggest roasting the first four spices for a smoother grind. Plus, it will make the kitchen smell wonderful!

  • 3 Tbs coriander seed
  • 1 ½ tsp cumin seed
  • 1 tsp mustard seeds
  • 1 tsp fennel seeds
  • 1 ½ tsp whole black peppercorn
  • ½ heaping tsp whole clove
  • 1 tsp fenugreek seed
  • 2 Tbs ground turmeric
  • 2 tsp chili powder
  • ½ tsp ground cinnamon
  • ½ tsp ground nutmeg
  • 1 butternut squash (2.5 to 3 lb)
  • 1 Tbs olive oil
  • 4 cups chicken or vegetable stock, plus more for thinner texture if desired
  • 1 to 2 Tbs butter
  • ½ to ¾ cup half and half, as desired
  • Salt

Preheat the oven to 400 degrees F. Puncture the butternut squash a few times and place on a baking sheet. Roast until squash is fork tender, about 60 minutes.

Once the butternut squash is done, cut it in half and allow it to cool until it can be safely handled. Remove and discard the seeds. Scoop out the flesh from the skin.

Meanwhile, on low heat roast coriander, cumin, mustard seeds and fennel until the spices release their aroma and slightly brown. Remove from heat.

Grind all the spices together, either with electric or hand grinder or by hand in a mortar and pestle. Start with grinding the peppercorn, clove and fenugreek; since the pepper can break down slower, and then add the roasted spices. Add the turmeric, chili, cinnamon and nutmeg. (Note: this curry blend will make more than needed for the recipe.)

In a large soup pot, heat olive oil on medium-low heat. Add the butternut squash, 2 cups of stock and 4 Tbs of curry. Warm through, stirring occasionally, then turn off heat. Purée mixture to desired texture with a hand blender. Add remaining stock and butter, and cook on low heat for approximately 10 minutes. Add half and half. Warm the soup, but don’t let it boil. Salt to taste.

Ladle and serve drizzled with yogurt, garnished with cilantro or on it’s own.

Hope you enjoy!

xo,
Julie

Wholesome Mushroom and Barley Soup

Wholesome Mushroom and Barley Soup

by Julie Watson Nourish

I’m back on my soups and stews trend, for they make great leftovers and freeze well. This satisfying soup is full of aromatics and flavor. It has hearty mushrooms, healthy vegetables and tender barley. I love the color and texture and the extra finish with black garlic salt. And, if you like and have white truffle oil on hand, try adding a couple drops to each bowl. This wholesome soup is simple and filling.

  • 3 Tbs olive oil
  • 10 oz shitake mushrooms, cleaned and sliced
  • 8 oz cremini mushrooms, cleaned, about ¾ of them sliced & ¼ chopped
  • 1 small to medium onion, chopped
  • 2 stalks celery, chopped
  • 1 large carrot, chopped
  • 8 oz white button mushrooms, cleaned and chopped
  • 4 cloves garlic, chopped
  • ½ cup diced tomatoes with juice
  • ¾ tsp cumin, ground
  • 1 tsp coriander, ground
  • 1 tsp smoked paprika
  • 1 cup pearl barley, rinsed
  • 7-8 cups stock (vegetable, chicken or beef)
  • ¾ cup parsley, chopped
  • Salt and pepper
  • Black garlic salt for finishing (optional)

In a large pot, heat 2 Tbs oil. Sauté shitake and sliced cremini mushrooms until mushrooms soften, about 5-10 minutes. Remove mushrooms from pot and set aside.

In same pot, add remaining oil and sauté onion, celery and carrot until onion has softened, about 5-10 minutes. Add chopped cremini and white button mushrooms and sauté another 5 minutes. Add garlic and stir until fragrant, and then add tomatoes, ½ tsp salt, cumin, coriander, smoked paprika and barley. Stir for 2-3 minutes.

Add 7 cups of stock to the pot and bring to a boil. Then, cover and simmer on low heat until barley is tender and cooked through, about 45-50 minutes, adding more stock and adjusting spice amounts if needed. Once barley is tender, add the cooked shitake and cremini mushrooms. Stir and cook for an additional 5 minutes until mushrooms are warmed through. Remove from heat and combine in ½ cup of parsley and salt and pepper to taste.

Finish individual bowls with small pinch of black garlic salt (and white truffle oil if you have it on hand.) Garnish bowls with parsley.

Serves 6-8. For leftovers, a splash of water may be necessary as barley continues to absorb liquid.

Kohlrabi and Baby Leek Soup

Kohlrabi and Baby Leek Soup

by Julie Watson Nourish

My husband and I were at the Farmers Market. He wanted kohlrabi; I wanted baby leeks. I thought I’d make a soup with both. That’s essentially how this recipe was created.  And while the recipe is written for kohlrabi and baby leeks, there are some alternate ingredients included below. When visiting friends in Seattle and wanting to make it for a dinner party, kohlrabi and baby leeks weren’t available or in season. So, I used what was at hand locally and in my friends’ pantry. I know you aren’t supposed to experiment when cooking for others but I made a rutabaga, which I’ve never cooked but is from the same brassica family, and leek soup. Both soups were equally delicious and didn’t disappoint.

The flavor profile using kohlrabi versus rutabaga is mildly different – hints of sweet, peppery broccoli stem versus bitter turnip. And, the kohlrabi will create a slightly thicker soup. Pick your desired combination and enjoy!

  • 5 Tbs unsalted butter, separated, plus more for flavor if needed
  • 4 Tbs olive oil
  • 1 bunch baby leeks* (about 5-6) chopped; use entire leek
  • 1 large onion, diced
  • 3 small to medium kohlrabi,** greens and stems removed, cut into ½-inch chunks
  • 1 medium Yukon potato, peeled and cut into ½-inch chunks
  • 5 cups stock (chicken or vegetable)
  • Aleppo pepper
  • 1 bay leaf
  • 3-4 sprigs of thyme, plus extra for flavor or garnish
  • Salt and pepper
  • Pecorino Romano cheese,*** grated, for garnish

Heat 4 Tbs of butter and the olive oil in a large pot on medium heat, melting the butter until it is slightly foaming. Add baby leeks and onion and cook until the onions become slightly translucent, stirring often, about 10 minutes. Add thyme sprigs and 3 generous pinches of Aleppo pepper. Reduce heat slightly and cook until leeks or onions just start to caramelize.

Add kohlrabi, potato and 1 tsp salt. Return heat to medium and cook about 5-7 minutes.

Add stock and bay leaf. Bring to boil. Reduce heat and simmer for 25 to 30 minutes, or until kohlrabi and potato are tender.

Remove pot from heat and discard bay leaf and thyme stems. Purée mixture with a hand blender until smooth and creamy. Add stock to thin or cook longer to reach your desired consistency. Taste and add chopped thyme, Aleppo pepper, salt and/or pepper to adjust seasonings as needed. Butter can also be added if desired (which I did for the rutabaga variation.)

Return pot to heat and cook on low until ready to serve. Garnish with Pecorino Romano and thyme. Add salt and pepper to taste.

Serves 3-4 dinner portions or 6-8 side portions.

Alternative Ingredients (interchangeable for one or all of the above):
* 2 leeks, white and light green portions only, chopped
**1 large rutabaga, peeled and cut into ½-inch chunks
*** Parmigiano-Reggiano, grated

Cauliflower and Cashew Soup

Cauliflower and Cashew Soup

by Julie Watson Nourish

This vibrant, warm and sweet soup reminds me of the Autumn season, but I’d happily feast on it all winter though spring. It’s easy to make and really yummy. In my recipe I used some of Elemental Alchemy’s Spiced Golden Milk, which contains turmeric, cardamom, ginger, nutmeg and more. You can also substitute it for more turmeric to start and add a dash of any of those flavors you enjoy.

  • 3 Tbs olive oil
  • 1 small onion, chopped
  • 1 head of cauliflower, roughly chopped
  • 1 cup raw cashews
  • 1 tsp salt
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp turmeric
  • 1 tsp Spiced Golden Milk or 1 additional tsp turmeric
  • 6 cups vegetable or chicken stock
  • Juice from ½ lime
  • Salt and pepper to taste
  • Cilantro

In a large pot, heat olive oil and sauté onions until they start to slightly soften. Add garlic and sauté for 1 minute. Add cauliflower, cashews and salt, stir and cook for about 5 minutes, stirring occasionally, and then stir in 2 ½ tsp or a combination of turmeric and Spiced Golden Milk. Cook an additional minute. Add stock. Once mixture boils, bring to a simmer and cook until cauliflower and nuts soften, about 15-20 minutes. Remove from heat and blend soup well with an immersion blend or transfer to a blender. Add lime and salt and pepper to taste. Garnish with cilantro.

Serves 6-8

Butternut Squash Soup with Thyme and Rosemary

Butternut Squash Soup with Thyme and Rosemary

by Julie Watson Nourish

As we transition into fall, it can be helpful to pause and reflect on the busyness and outward movement of the summer and prepare to turn inwards and find comfort as we prepare for the winter. A comforting soup made from this season of harvest, along with herbs that remind us of the fall and winter seasons can be just what the mind and body needs. And, one can never have too many butternut squash recipes.

  • 2 Tbs olive oil
  • 1Tbs unsalted butter
  • 1 large butternut squash
  • 1 small to medium onion, chopped
  • 1 stalk celery, roughly chopped
  • 1 carrot, roughly chopped
  • 1 Tbs fresh thyme
  • 2 pinches dried rosemary or ¾ tsp fresh rosemary, chopped
  • 5 cups vegetable or chicken stock
  • ½ tsp Aleppo pepper (optional)
  • Salt and pepper to taste

Preheat the oven to 400 degrees F.  Puncture the butternut squash a few times and place on a baking sheet. Roast until squash is fork tender, about 60 minutes.

Once the butternut squash is done, cut it in half and allow it to cool until it can be safely handled. Remove and discard the seeds. Scoop out the flesh from the skin.

In a large pot, heat oil and butter until butter begins to froth. Sauté onion, celery, carrot and thyme until onion has softened.  Add the rosemary and cook for 30 seconds or until fragrant. Add the squash, stock and Aleppo if using, stir, bring to a boil and simmer for 20-30 minutes. Purée mixture to desired texture with a hand blender. Salt and pepper to taste and warm the soup until ready to serve.

Garnish with fresh thyme.

Serves 6-8.