The Soaked Bean

Seeking Nourishment, Finding Traditions

Collaboration Celebration #1: Maria’s Lentil Salad

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I met Maria during the tail-end of my nutrition studies and was immediately drawn to her intelligent, confident and good-humored nature (and this amazing crocheted sweater that, if I recall correctly, her grandmother made her).  Though we didn’t get to spend too much time together, we were able to share a few special moments bonding over bone-broth, Sweden and Sally Fallon. 

I asked Maria to contribute to this space because her approach as a nutritionist is accessible & pragmatic and our perspectives on nutrition have much in common.  That being said, our perspectives can also contradict each other. (For example, I believe raw dairy products are most nutritious in the Spring, when cows are eating the rapidly-growing grass of the season, while Maria advises against dairy consumption during this upcoming season).  Nutrition is a complicated field!  These contradictions are important as I believe that in order to make the most beneficial choices for you–in all your individual glory–, it’s important to have access to multiple (sometimes parallel and sometimes divergent) perspectives.

Maria is a holistic nutritionist practicing in Milwaukee, Wisconsin.  Find out more about her and her practice here.

Embracing Nature’s Cleansing Season

At this time of year, many of us feel the weight of winter around us. The short days and colder weather are typically filled with less activity and more focused on keeping warm, well rested and satiated.

Winter is the time in nature to hibernate, nest and incubate our bodies in order to “survive” the harsher conditions. Although spring may feel light years away, the abundance that comes with the next season is enough to keep you trudging on through the snow.

With the snow beginning to melt, spring is full of opportunities, new beginnings and a shedding of excess that we no longer need. In nature, we see grass begin to grow, sprouts start to shoot up and birds returning home. It is the season for baby animals, rain showers and all things green.

Just like nature, we embrace the seasonal change in a variety of ways. Many of us change out our winter wardrobe for lighter materials and brighter colors while others enjoy the process of spring-cleaning their house.

Our bodies ebb and flow the same way as nature without us necessarily taking note of it. Spring is the natural detox season and for that reason, makes changing what we eat that much more important.

What does a spring diet look like? Simply take a look at what is growing around you during the season. You will notice a large amount of various greens, sprouts and bitter tasting vegetables like parsley and turmeric set the stage for natural detox.

Astringent foods such as cranberries, blueberries and even lemon increase our body’s ability to clean up and clear out the excess that may accumulate in the winter.

Leaner cuts of meat such as chicken, turkey and fish are a better fit for the spring, as we tend to decrease our intake of high fat, good insulating foods and lean more towards high fiber, cleansing foods.

Dairy is typically decreased, as it can be more mucus forming in an already mucus-centric season while salads and clear broth soups are perfect for dealing with the seasonal dampness.

Here is a list of foods that are perfect to eat during the Spring season:

Asparagus, Bell Peppers, Cabbage, Celery, Green Beans, Mushrooms, Parsley, Radishes, Spinach, Swiss Chard, Turnip, Watercress, Dried Fruit, Berries, Pomegranates, Raw Honey, Leaner Meats, Rice or Goat Milk, Pumpkin Seeds, Pine Nuts, Sunflower Seeds, Clove, Mustard, Black Pepper, Dandelion, Cardamom, Ginger, Cinnamon

Depending on where you live, spring can be drastically different in weather and available crops. However, know that by choosing to eat with seasons can be done anywhere and enhanced by choosing local as much as possible. Eating what is locally available ensures you are getting the best quality and nutrient dense foods.

Eating what nature provides season to season can make a difference in how you feel. Ailments such as allergies, seasonal cold/flu and sinus issues begin to decrease as energy is restored. You will notice a sense of calm and confidence in knowing your body is being fully nourished without the need of dieting or restricting. It can really be an empowering shift in the way you approach overall health, weight and happiness.

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Maria's Lentil Salad

(Lauren's Note: Watercress & basil weren't available at our local market, so we used arugula instead with lovely results.)

Ingredients

  • 2 cups green lentils
  • 2 bay leaves
  • 1/4 cup cumin powder
  • 4 cups water
  • 2 tbsp olive oil
  • 1 medium carrot, shredded
  • 3 stalks celery, chopped
  • 1 bunch scallion, chopped
  • 1/4 cup fresh basil, chiffonade
  • 1 bunch watercress, chopped
  • 2 tbsp lemon juice
  • 1/2 tsp black pepper
  • pinch sea salt

Directions

  1. Rinse and drain lentils. Place in pot with bay leaves and cover with cold water. Add cumin and bring to a boil. Lower heat, cover and simmer for 30-40 minutes, checking periodically for desired texture. When ready, drain and leave to cool.
  2. In a big bowl, mix chopped vegetables and lentils. Add olive oil, black pepper and lemon juice. Serve & enjoy!

Article and recipe by Maria Viall, CHHP.  Photography by Lucas Olivet.

Belated Imbolc Tidings & Squash Soup

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Lulu & I celebrated Imbolc this past Sunday with a loaf of sourdough poppy-seed bread and two bowls of this nourishing squash soup with three beeswax candles, a jar-full of fiery fringed-tulips and an almost-full moon beside.

For the uninitiated: Imbolc falls midway between the winter solstice and the vernal equinox, a celebration of fertility goddess brigid, a heralding of spring & all the fertile life and light it brings.

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Yule, Imbolc, Ostara, Beltane, Midsummer: though I by no means consider myself a pagan (okay, maybe just, like, a neo-neo-one), there is something so wondrous about celebrating holidays that are unabashed celebrations of the seasons.

I say unabashed because, of course, many of our American holidays are still guided by seasonal rhythms.  In fact, many have been derived from the pagan calender–Ostara (or the Vernal Equinox) has become Easter, Yule (Winter Solstice) Christmas, Mabon Halloween.  Even Imbolc has wedged its way into our culture through Groundhog’s Day (for which I am grateful solely because without GD, we wouldn’t have that Bill Murray masterpiece).

But while their pagan counterparts are centered around these seasonal transitions, I find American holidays take them for circumstance (See: Christmas in July), trading in traditions based on nature for (and I swear this isn’t turning into a [major] rant against commercialism) ones based on consumerism.  Not to mention the replacement of every single female representative for a male one, with goddesses Ostara and Brigid replaced by a male bunny and a male groundhog, respectively.  A bunny and a groundhog.  Shaking ma tête.

The celebration of Imbolc depends on personal preference.  Goddess worship, if that’s your thang, could certainly be apart of it, weather divination (like in the case of ol’ Groundhog’s Day) by a walk in the woods and a watching for creatures who have emerged from winter-den, a candle-lit dinner, a bonfire with friends, a jar of bright flowers, a bowl of squash soup. A way of celebrating the season, the moment at hand.

I’ve found this to be the brightest balm for late winter blues: a reminder that the wheel is ever-turning, changes are afoot, Spring is almost almost-here.

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I’ve made many versions of this soup before (with cumin and coriander, paprika and za’atar, lots of garlic and fried sage).  This is, by far, the simplest one. It’s also my new favorite as the minimalistic approach really lets sweet Kabocha shine.

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Imbolc Kabocha Squash Soup

Ingredients

  • 1 small celeriac, chopped
  • 2 carrots, chopped
  • 1 kabocha squash, gutted and chopped (leave the skin on! it's edible & full of fiber & nutrients)
  • 2 good knobs of ghee
  • 1 onion, diced
  • 1 pint beef bone broth
  • water (if needed)

Directions

  1. Heat oven to 350F. Chop celeriac, carrots and squash so that the pieces are roughly the same size. (Important, as you're roasting them together and you want them to roast evenly). Place on roasting pan. Melt knob of ghee and pour over vegetables. Add generous sprinkle of salt. Cover with foil and roast for 45 minutes, or until all vegetables are soft.
  2. When vegetables are almost through roasting, heat soup pot on stove on medium-flame. Add knob of ghee. Once melted, add onion and another good sprinkle of salt. Let onion cook until translucent, then lower the flame.
  3. Add roasted vegetables and ghee-drippings to pot. Cover with pint of bone broth, adding additional water if necessary. (Liquid should cover the vegetables so that your soup is velvet-creamy). Bring broth to a rolling boil, then take off of heat.
  4. Let cool for a few minutes, then use immersion blender (Important, as pouring hot liquid into a standing blender or food processor can lead to major leakage) to blend.

Enjoy with hunk of sourdough bread, spoonful of raw sour cream, lacto-fermented pickles,and/or drizzle of olive oil and squeeze of lemon.