Transform your holiday with a colorful, brain-healthy Thanksgiving menu designed for family wellness, calmer kids, and steadier energy for women in perimenopause and menopause. Real-food recipes, simple prep tips, and 23 vibrant plant foods to make this your most nourishing holiday yet.
Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:
“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy
I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.
Now when fall comes around, I enthusiastically put it into my food.
Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.
I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.
“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.
Here are some of my favorite ways to use pumpkin puree:
Creamy Pumpkin Coconut Soup – Naturally Ella
One Lovely Life: Pumpkin Chili
Pumpkin Turkey Meatballs – Paleo Running Momma
I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.
Parmesan Pumpkin Quinoa – I Food Real
This is so YUMMY and versatile. I used it
For More Empowerment
8 Impressive Benefits of Pumpkin
Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe
Originally published October 2017
Did you know that eating leafy greens almost every day may be one of the most powerful steps you can take for your mental and physical health? They give you optimal amounts of immune-protective micronutrients
Cruciferous Vegetables are in the same high-nutrient leafy greens category. Named for their flowers with four equally spaced petals in the shape of a cross, cruciferous vegetables include:
Our bodies are programmed to fight off infection and cancer. Green and cruciferous vegetables help our immune system to protect us from disease. Over 120 of phytochemicals (natural plant chemicals) have been identified that have strong immune-boosting effects:
What to Do?
Call to Action: Try a leafy green each week you have not eaten before. Which one will do you choose this week?
Updated from original post published November 2016
Did you know that beans are loaded with brain-healthy nutrients?
“Regular consumption of beans, peas and lentils will help keep your brain sharp and healthy. Legumes are also loaded with B vitamins like thiamin, riboflavin, and niacin. These have been linked with sharper mental focus, less fatigue and better memory. Legumes are also rich in key minerals that can help keep the mind sharp and the brain healthy.” — Rebecca Katz, The Healthy Mind Cookbook
Combine nutrient-dense beans with colorful vegetables, spices and herbs and you have a superfood combination on your plate.
These salads are an effective, delicious way to increase intake of plant food to boost brain health. Aim for 2 – 3 colors + herbs and spices at each meal and 8 servings each day.
Serve the bean salad on a bed of leafy greens which contain a ton of antioxidants, folic acid, vitamin E and beta-carotene – all nutrients that support brain health
[su_expanding_quote_book alignment=”right” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”To stay healthy, you want a diverse microbiome, with a variety of good bugs known as probiotics. These good bugs not only help us digest our food but also send important messages to the brain. When you don’t have these important bacteria in the gut, brain function – and mental health – suffer. One of the easiest ways to up the diversity in your own microbiome is to eat foods that promote good bugs. This includes fiber, from veggies, to feed those bugs, as well as fermented foods to repopulate different strains of healthy bacteria directly to your gut.” short_quote=”To stay healthy, you want a diverse microbiome, with a variety of good bugs “]Here are couple of my favorite recipes. Double the recipe to get a second meal, and even leftovers for lunch. Here’s how:
Outrageous Herbacious Mediterranean Chickpea Salad – Food Crush
Lentil Tabouli Salad – Feasting At Home
A feast for your taste buds!
Allspice: rich in vitamins C and B9 which improve brain functioning as you get older.
Mint: Good source of vitamin A which can help boost learning skills and increase neuroplasticity, and vitamin C which helps protect against cognitive decline
Variations
White Bean and Tuna Salad – Simply Recipes
This is great “dinner-in-a-pinch” recipe. White beans (cannellini or Great Northern) and canned fish (salmon or sardines usually) are some of my pantry staples.
Variations: Use this recipe as a base and add:
For more spectacularly delicious, nutritious lentil salad recipes check out
Do you have a favorite bean salad recipe?
Do you wake up tired? Do you feel exhausted before dinner time? Did you know that food can sap or re-charge your energy? What we eat and how we eat has a direct connection to feeling physically vibrant and emotionally balanced. These simple modifications can help you reclaim your energy.
Eat a Macronutrient Ratio that Best Meets Your Needs
Macronutrients are the nutrients we need in big (“macro”) quantities: carbohydrates, fats, and protein. Each of these play vital roles in providing our body with consistent energy. You can get an even flow of energy throughout the day if you find the best ratio for your body.
In general, this is the necessary range to fuel our energy and nourish our body:
However, we are all different. The ideal carbohydrate, fat, and protein intake will vary based on your activity level, digestive health, age, etc. The key is to find your ideal macronutrient ratio, adjusting the percentage based on your individual need.
It sounds complicated. But it is quite simple when we pay attention to what we eat and how we feel 1 – 3 hours after eating.
Keep a Food and Mood Journal for 10 days. Track what you eat. Set a timer and 1 -3 hours later jot down how you feel physically and mentally using these guidelines:
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Right Macronutrient Ratio | Wrong Macronutrient Ratio |
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| Mental/emotional wellbeing |
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Eat Mindfully
Paying attention to how you eat can also help reclaim your energy. Some ideas to eat mindfully:
Finding the best macronutrient balance for your individual need can provide consistent energy and reduce stress on your body. Eating nutrient-dense, whole foods is the most effective, and most enjoyable approach to reclaim your energy.
Want to know more? Join me for a FREE 30 minute online class: Reclaim Your Energy. Simply let me know in the comments. 😁
Examples of recipes with a good mix of macronutrients. These are great base recipes; change out the proteins and the veggies.
Breakfast
Breakfast Egg Muffins – Simply Quinoa
Lunch
How to Make Awesome Grain Bowls – Wholefully
5 Essential Tips for Non-Boring Salads – Hello Glow
Dinner
Roasted pork tenderloin makes a nutritious, delicious anchor dinner that can be re-invented multiple ways.
Pork loin is a rich source of vitamins B1, B3, B6, minerals zinc, selenium, phosophorus, and potassium.
Pasture-raised pork is more nutritious than conventional pork, lower in saturated fat and higher in protein, vitamins B1, B2, zinc, copper and iron.
Roast Pork Tenderloin with Rosemary and Garlic
I generally roast this classic tenderloin with seasonal vegetables. It also pairs nicely with nutrient-dense mashed potatoes:
Mustard Crusted Pork with Carrots and Lentils – Epicurious
I use oatmeal instead of breadcrumbs in this recipe. The lentils bring in fiber, a critical nutrient
Roast Pork Loin with Shiitake and Leeks – Epicurious
Shiitake mushrooms and leeks are among the most nutrient-dense foods, making a powerful combination in this dish.
Sheet Pan Asian Pork Tenderloin and Green Beans – Six Sisters Stuff
Re-Inventing into a 2nd Meal
What is your favorite pork tenderloin recipe?
Eat more broccoli. Boost your health. Our bodies are programmed to fight off infection and cancer. The immune system is like a protective force field. Leafy greens and cruciferous vegetables fuel that force field. Consuming a large variety can provide protection against infection and cancer. Cruciferous vegetables include
Broccoli contains flavonoids with protective effects against the development of many neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”The consumption of raw green vegetables has the most consistent and powerful association with the reduction of cancer of all types. Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables.” ” short_quote=”Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables”]All vegetables contain protective micronutrients, but cruciferous vegetables have unique phytochemicals (naturally occurring chemical compounds) with proven and powerful immune-boosting effects and anti-cancer activity. These anti-viral and anti-bacterial agents can
Over 120 of these phytochemicals have been identified that seem to have strong anti-cancer effects. They work synergistically to remove carcinogens and kill cancer cells.
“Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. As cruciferous vegetable intake increases, breast, lung, prostate and colorectal cancers decrease. One or more servings of cabbage a week reduced the occurrence of pancreatic cancer by 38%.” Joel Fuhrman MD, Super Immunity
They contain specific phytochemical – glucosinolates. When they are chopped, blended or chewed, the cell walls break down. This causes chemical reaction converting glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additional effects. They work together to:
Here are 5 delicious, nutritious recipes to help protect your brain and strengthen your immune system:
Edamame Guacamole – Epicurious
Supercharge your guac – and your body! – with nutrient-dense broccoli + 9 additional plant foods
Broccoli Detox Soup – The Awesome Green
Creamy, delicious, nutritious with 9 plant foods
Crunchy Healthy Broccoli Salad – Color My Food
Broccoli Pesto Pasta – Home Grown Friends
Broccoli pesto gives pasta boost of mighty nutrients. Variations:
Oven Roasted Broccoli – One Happy Housewife
For More Empowerment
Phytochemicals for Health’s Sake!
These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body.
Fiber is a critical nutrient. But the standard American diet is dangerously deficient in fiber. Fiber deficiency can cause many health problems.
Some of the most nutrient-dense (nutrients per calorie) foods on the planet are:
Eating lots of these vegetables give us optimal amounts of immune-protective micronutrients that can fend of disease.
This salad combines 4 of those superfoods: broccoli, onions, nuts, and berries. It’s a delicious, nutritious way to eat more broccoli and change up dinner salad from leafy greens. Leftovers make a great lunch topped with some chicken and/or leftover grains.
Variations
The traditions of fasting and abstaining from certain foods are ancient ones practiced by many religions. In the early years of Christianity in Europe, the church instituted the practice of requiring the faithful to abstain from eating meat on Fridays.
During Lent, the 40-day period of religious self-denial from Ash Wednesday to Easter Sunday, the church called for abstaining from eating meat on Wednesdays and Fridays. The reason to abstain from meat on certain days was to aid in spiritual development. It’s an opportunity to turn inward towards reflection, meditation and prayer.
Although the Church’s directive was to abstain from eating meat and did not mention the consumption of fish on Fridays, somehow over time eating fish on Fridays became a tradition within the Catholic Church.
Here are 5 delicious, nutritious, simple and elegant ways to honor “Fish Friday” during Lent. And to enjoy any other time as well. These are a beautiful harmony of protein, healthy fats, texture and flavor in these nut-crusted, baked fish recipes.
You can use mild white fish like cod or halibut or salmon. Use any nuts (walnuts, almond, pecan, etc.) These are an easy option for a weeknight and also make elegant dishes for a dinner party.
Roast with asparagus, green beans or broccoli, maybe some new potatoes too, add a salad and dinner is done.
Almond-Lemon Crusted Fish – Eating Well
Coconut Crusted Salmon – My Sequined Life
Dijon Pecan Baked Salmon – Delicious As It Looks
Pistachio Crusted Salmon – Sweet and Savory Pursuits
Pesto Crusted Fish – Color My Food
For More Empowerment
History on Catholic Tradition of Fish on Friday
A fascinating overview of the Catholic tradition of eating fish on Fridays, how that evolved with economic expansion in the Industrial Revolution, came to the U.S. with Irish and German immigrants and is now part of Friday night fish frys. To this day, local Catholic churches, American Legions, VFW halls, fire stations and other organizations, find inexpensive fish-fry dinners to be a good way for their members and community to get together and socialize while at the same time raising money for churches or organizations.
The importance of knowing where your fish comes from
Meatloaf is one of my favorite dinners during the cooler months. One of the main reasons is because you can get two (or more) meals of out meatloaf. Here are ideas to repurpose your meatloaf into another meal.
Meatloaf Spaghetti | The Spruce Eats
Meatloaf Quesadillas | Cook’n with Mrs. G
Shepherd’s Pie | The Spruce Eats
Meatloaf Quiche | The Kitchen Magpie
More ideas for Leftover Meatloaf
8 Things You Never Thought to Make with Meatloaf
Left Meatloaf: 10 Winning Ideas
Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat. One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.
Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.
I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights, particularly if the vegges are prepped ahead of time.
Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)
I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.
Health Benefits of Black Sesame Seeds
Variations