Another year is upon us and so is another opportunity to live our very best life!
Since you are a FtC reader, I bet you know a thing or two about the importance of nourishing your body with nutrient-dense food and drink in order to lead a fully nourishing life. My personal food philosophy is based upon years of my own struggle with food and my body, and so I don’t adhere to any hard-and-fast rules when it comes to how I think we should feed ourselves. Deciding on a dietary direction is a highly individual endeavor, and yet, one thing that I do know to be true is that we all deserve to fill up on more fresh fruits and vegetables, no matter our culinary convictions.
Enter, juice and soup. Long practiced as a way to lose weight, rehydrate the body, break the processed-food craving cycle, and to flood the body with super nutrition, liquid feasting for a short period of time is a great way to re-boot your body and flush it with fresh produce!
This Face the Current Health Feature is published in Issue 22 / Winter 2019. Order PRINT here, SUBSCRIBE, or continue reading this article below.
Juicing extracts fruit and vegetable liquid from fiber, thereby allowing your body to more quickly assimilate and utilize the vital nutrients and minerals found in the juice. Because you are eliminating the fiber or pulp, juices give you more bang for your buck! Think about it: in one cup of green juice you can consume an entire head of kale, 2 lemons, and 2 whole cucumbers! Juices are a great way to start the day or re-fuel between meals.
Check out four of my favorite juices:
1 3/4 cups of filtered water
3-4 juiced medium lemons
1/2 tsp of cayenne pepper
1 tbsp of agave nectar or coconut sugar liquid
Juice all the lemons in a traditional juice squeezer and mix with water, cayenne pepper, and nectar.
Morning Green Juice
5 kale leaves
1 large handful of spinach (about 1 cup)
3 romaine leaves
3 celery stalks
2 small apples
1 lemon, peeled
3 large kale leaves
2 medium cucumbers
1 medium lime or lemon, peeled
2 small handfuls fresh mint leaves
1 cup pineapple
2 large beets
3 medium carrots
1/2 green apple
1/2 lemon, juiced
Handful of parsley
1/2-inch fresh ginger
I am always telling my clients to “eat the rainbow.” This is very simple to do if we are selecting the majority of our foods from the plant kingdom. Perfectly purple cabbage, magnificently yellow mango, ruby red raspberries; the kaleidoscope of color in Mother Nature’s bounty is plentiful to say the least. Seven specific colors found in nature are also linked to special centers in our body: the seven chakras. These are the energy centers in our body in which energy flows and when they are blocked up, we may experience discomfort or stagnation not only physically, but spiritually and emotionally as well.
The word “chakra” is derived from the Sanskrit word meaning “wheel.” Literally translated from Hindi, it means “wheel of spinning energy” and we can nourish these vortices with foods that support their purpose while keeping our body and soul in balance. Let’s go over the seven primary chakras, the ways in which we can best feed their powers, and recipes that will nourish each one:
Sanskrit Name: Sahasrara
Location: Situated at the crown of the head
The all-powerful and connected part of us that links us to all of life such as the cosmos, the planet, and the rest of the human race. It is the seat of our spiritual experience.
Unifying Nourishment: sunlight, moonlight, clean air, unconditional love. White foods like mushrooms, garlic, ginger, onion, lychee, coconut, and other tropical fruits.
Crown Chakra – Raw Cream of Mushroom Soup
2 3/4 cups water, divided
2 1/2 cups white mushrooms
3 tbsp white onions, sliced
2 tbsp lemon juice
1 tbsp miso paste
1 tbsp soy sauce
1 cup cashews, sunflower seeds, or 3/4 cup tahini paste
1 tsp sea salt
1 tbsp dried rosemary
In blender, combine 1/2 the water with all other ingredients except rosemary until smooth. Continue to add water until you achieve a creamy soup texture. Pulse in rosemary.
Third Eye Chakra
Sanskrit Name: Ajna
Location: Situated between the eyebrows
Presides over our intuition, insight, imagination, psychic abilities, and inner perception. Sometimes we allow our intuition to be overridden by our intellect and in doing so, we lose sight of our highest path.
Inspiring Foods: herbal teas, poppy seeds, deep purple foods like eggplant, concord grapes, purple carrots, blackberries, blueberries.
Third Eye Chakra – Purple Carrot and Ginger Soup
1 1/2 tbsp coconut oil
1 large onion, chopped
3 tsp fresh ginger, peeled and grated
3 tsp curry powder
1 clove garlic, peeled and chopped
1/2 kilo chopped purple carrots
3 cups of water
1 x 14 ounce can coconut milk
1 1/2 limes, juiced
1 tsp sea salt
1/2 cup cilantro, chopped
1/4 cup of chia seeds
In oil, cook the onion, salt, ginger, curry, and garlic. Add the carrots, water, lemon juice, and coconut milk and bring to a boil over high heat. Reduce to low heat and simmer, covered, until the carrots are very tender: about 30 minutes. Add cilantro. In batches, puree the soup in blender or use an immersion blender. Transfer the pureed soup to a clean saucepan and place over low heat until just warm. Stir in the chia seeds and serve.
Sanskrit Name: Visuddha
Color: Sky blue
Location: Situated at the base of the throat
Governs our communication and creative expression. It reflects our authenticity and illuminates our truth and choices. It is also the portal of entry for foods and the space where we can honor our personal truth by listening to our body’s needs, eating mindfully, chewing carefully, and communicating focus.
Foods for Communication and Truth: water, liquid foods like soups, sauces, and juices, sea plants (seaweeds), and blue and black foods like purple carrots, blueberries, and blackberries.
Throat Chakra – Blueberry Soup
3 pints blueberries (about 4 cups)
3/4 cup sugar
1 stick cinnamon
Zest and juice of 1 lemon
2 tbsp cornstarch
Sea salt, to taste
1/2 tbsp rosemary, minced
Fresh yogurt to serve
Bring blueberries and 3 cups water to a boil in a saucepan over high heat. Reduce heat to medium and cook, stirring occasionally until berries begin to burst: about 12 minutes. Strain, saving cooking liquid. Using a spoon, gently press the berries to extract all their juice; discard berries. Return liquid to saucepan and add sugar, cinnamon, zest, and juice. Bring to a boil.
Mix cornstarch and 2 tbsp water in a bowl. Add to pot and cook while stirring until soup is thick: 3-5 minutes. Discard cinnamon. Season with salt and serve with rosemary and yogurt.
Sanskrit Name: Anahata
Location: Situated at the heart center
The energy center from which we radiate love, joy, happiness, and compassion. The heart chakra encompasses our ability to give and receive love and it blossoms when we express gratitude for eating and when we infuse love into our food.
Rejuvenating Foods: organic leafy greens, green vegetables, sprouts, basil, thyme, cilantro, foods rich in chlorophyll.
Heart Chakra – Dairy-Free Cream of Broccoli Soup
1 bunch of broccoli (6-7 cups chopped)
1 large onion, chopped
3 cloves garlic, peeled and chopped
4 cups vegetable stock or water
1 large potato, cooked, peeled, and diced
1/4 cup cashews
Salt, black pepper, to taste
Place the broccoli, onion, garlic, and stock or water in a pot. Bring the broth to a boil, cover and lower the heat. Cook over low heat until the broccoli is tender: about 8 minutes. Put half the broccoli and broth in a blender with half the potato and cashews. Blend until smooth. Pour in another saucepan, and repeat with the rest of the broccoli, potatoes, and nuts. Heat the soup, covered, over low heat for about 10 minutes. Check seasonings and add salt, freshly ground black pepper, and a pinch of red pepper to taste. Serve topped with fresh arugula.
Sanskrit Name: Manipura
Location: Situated just above the navel and below the rib cage
The solar plexus chakra is quite literally our energy center and gives us the spark we need to get things done. It governs our personal power, ego, self-esteem, and self-discipline.
Energizing Foods: low glycemic complex carbohydrates, whole grains, legumes, flax and sunflower seeds, ginger, chamomile, turmeric, cumin, yellow-colored foods like bananas, sweet corn, pineapple, yellow peppers.
Solar Chakra – Spicy Cream of Corn Soup
2-3 cups fresh corn kernels
3 tbsp olive oil, divided
15 ounces light coconut milk
1 tsp paprika
1/2 tsp turmeric
1/2 tsp cumin
2-3 cloves of garlic
1/4 tsp black pepper
1/2 tsp sea salt
2 tbsp chili sauce or Sriracha
1/4 cup packed fresh basil leaves
Preheat oven to 450 F. Toss corn kernels in 1 tbsp oil and add 1/4 tsp sea salt. Place on baking tray. Bake for 15 -20 minutes or until golden brown. Remove kernels and let cool. Place corn and remaining ingredients in a blender. Blend until creamy. Pour blended soup into a stock pot. Heat on medium heat until it comes to a soft boil. Serve with chili sauce, fresh basil, and crumbled goat or feta cheese.
Sanskrit Name: Svadisthana
Location: Situated on the spine just below the navel
Associated with our physical manifestation, it is the seed of our creativity and ability to “go with the flow.” It aids in balance and governs our self-worth and our relationships with others. It is the center for feeling emotion, pleasure, intimacy, and a connection to others. When out of balance, you may become prone to overeating to keep your emotions down, but when you unleash your emotions, it gives your spirit the energy to create and enjoy!
Nourishing Foods: melons, mangos, orange, passionfruit, honey, nuts, healthy fats and oils (especially Omega-3s), fish, orange-colored foods, cinnamon, vanilla.
Sacral Chakra – Blender Squash Soup with Cilantro
2 cups water, divided
1/4 medium butternut squash, chopped
1/2 cup celery, chopped
1/4 cup white onion, chopped
1/3 cup red pepper, chopped
1/2 avocado, chopped
2 tbsp raw cashews
2 tbsp soy sauce or tamari
1/2 cup cilantro
In blender, combine 1/2 the water with all other ingredients except cilantro until smooth. Continue to add water until you achieve a creamy soup texture. Pulse in cilantro.
Sanskrit Name: Muladhara
Location: Situated at the base of the spine
Represents our foundations, being grounded, and finding stability in life. When in balance, the root chakra holds the energy to release the fear of eating and feelings of distrust. Nourishing your root chakra will aid in movement, feeling safe, and trusting in survival and self-esteem.
Balancing Foods: root vegetables, protein and mineral-rich foods, deep red colored foods, paprika, pepper.
Root Chakra – Tomato Tortilla Soup
1 large tomato
2-4 cups vegetable broth
1⁄2 red pepper, diced
2 cloves of garlic
1⁄4 cup sun-dried tomatoes
1⁄2 tbsp olive oil
1 tbsp hot sauce (like Sriracha)
1 tbsp nutritional yeast
1 tsp cumin
1⁄4 tsp turmeric
1⁄4 tsp pepper
1 1⁄2 tsp salt (to taste)
In blender, combine all ingredients and puree until smooth.
Use these chakra-guided recipes to try a new approach for mind and body nourishment! There is no time like the present to recalibrate and focus your body’s energy to live life as the strongest and most energized version of yourself! So, get in the kitchen and mix it up; bon appetite!
Meg Pearson is the passionate natural foods chef at Rythmia Life Advancement Center in Costa Rica. She loves to create gourmet healthy cuisine with a strong focus on raw and plant based ingredients. Haling from Toronto, Canada, her wish is to empower the head of every kitchen with the information and tools needed to create delicious, lovingly prepared food, no matter their background or experience. Meg hopes to bring more awareness into the collective consciousness about food, vitality, spirituality, and our environment.
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