Research now clearly shows that primary food, the food off the plate, can affect choices around what kind of food actually ends up on the plate. The health of our relationships with loved ones, passion for career, secure finances, intentional time in nature, and a healthy mind and spirit are just a few influencers. When there’s some difficulty in any of these primary areas, it can impact choices around food on our plate (secondary), and also how the body actually digests and assimilates the nutrients.
Autumn feels like one of the most beloved times, especially here in the Midwest, where the cooler breeze and kaleidoscope of colors beckons people to come out, explore, and play together. One of the most potent and powerful primary foods on the planet is spending time in nature. Simply observing, or walking slowly through a local forest preserve, for even a few minutes, in silence or with a friend, can help reduce accumulated stress in the body.
This simple practice, also referred to as forest bathing, has been shown to reduce blood pressure and blood sugar, and actually improve the immune system. Just like creating a beautiful meal, creating a cozy home environment is important in helping the body relax. On cooler nights, an irresistible hot mug of comfort, like tea or hot cider, is worth the reluctant departure from a fuzzy blanket. Sitting down with a favorite journal, with silky paper and a smooth pen, can be a powerful practice as a way to set down what makes us feel heavy, so there’s less to carry. These micro practices can be part of a daily or weekly ‘diet’ for a delightful fall season. At the end of the day, this is when healthy and satisfying secondary food becomes a powerful ally in overall wellbeing. Once the environment is set, and the body is settled, preparing a delicious fall-inspired meal puts a nice finishing touch on a day well spent, a body cared for, and a spirit in peace. Farmer’s markets in the area are open through most of October, and since there is no shortage of pumpkin spice recipes out there, our lens this month highlights a few other delicious late season favorites.
The invitation this month, as the last fields are lovingly harvested, is to venture out into fresh air, take in the explosion of color, and explore what veggies are designed to bring an earthy, comforting texture and flavor to a meal. The recipes here leave room for creative, easy substitutions, for whatever the farmer’s market might have. The herby sauce can be used on your favorite protein, like chicken breast, or a broiled salmon as featured here. Blending raw and cooked ingredients delivers a kaleidoscope of minerals and vitamins, and fills the belly for a full, slower burn without heaviness. Sweet potatoes can easily be substituted with squash, and the feta can be swapped with what you have on hand. Have fun creating this satiating, grounding, and delicious meal, which easily serves 6, on a Sunday, in October.
Sweet Potato Polenta with Sage Butter, Crispy Curly Slaw & Roasted Fall Veggies
Ingredients:
Sage Butter
4T butter
3T olive oil
15 fresh sage leaves chopped or 1T dry sage
3 cloves garlic chopped
Roasted Veggies:
3 bunches baby bok choy
6 whole carrots
2 Fennel Bulbs
Polenta:
4T butter
2T olive oil
1 sweet potato
1 ear fresh corn, kernels sliced off
¾ cup dry polenta (not instant)
4 cups Broth
15 fresh save leaves or 1T dry
2 cloves garlic
¼ cup crumbled feta
Slaw:
¼ fresh cabbage
1 large carrot
1 scallion
1T lemon juice
1T olive oil
2 tsp pure maple syrup
1T everything bagel seasoning
*Preheat the oven to 450 degrees fahrenheit.
1. For sauce, melt butter with olive oil in a skillet. Add sage, garlic and a pinch of salt. Saute for about 5 minutes, set aside.
2. Peel and cube sweet potato. Boil for 15-20 minutes until soft. Drain, allow to cool a little, and puree (or mash with a fork) with a pinch of salt and pepper.
3. For slaw, thinly slice cabbage and scallion lengthwise. Make ribbons with the carrot using a peeler. Place all veggies into a bowl with iced water to curl and crisp up.
4. Meanwhile, wash and slice the bok choy and carrots in half lengthwise. Trim tops of fennel, and quarter keeping the core. Massage with olive oil, season with salt, pepper and garlic powder. Roast veggies cut side down for 15 minutes until softened and golden.
5. In a deep skillet, melt 4T butter and 2T oil. Add sage and garlic, saute for about 2 minutes. Add polenta and broth, bring to a gentle simmer and stir constantly. Once all the liquid is incorporated and polenta is still creamy, stir in sweet potato, corn kernels and feta.
6. Remove off heat, stir occasionally until served. Drain the raw veggies. Toss with lemon, olive oil, syrup, and bagel seasoning. Mix well.
Serve protein with veggies, over the polenta, top with sage butter, and fresh slaw. The presentation here is beautiful, worth the effort.