Happy Spring! 

Nourishing rains are beginning to fall, saturating the earth, and the landscape is becoming a wellspring of life. 

It’s a season of birth, new beginnings, growth, and renewal. Seeds are germinating, flowers budding, leaves unfurling, and our physiology senses a natural opportunity for a fresh, clean start. 

In the ancient medicinal school of Ayurveda, Spring is characterized by warmth, moisture, heaviness, and softness, aligning closely with the “Kapha” dosha (or constitution). In Sanskrit, the word “Kapha” means “that which flourishes in water”. 

The following are a few of Ayurveda’s best tips for balancing Kapha, and supporting the natural processes of cleansing and renewal that take place in the Spring:

 Shift your diet toward lighter, drier foods with bitter or astringent qualities that are easy to digest. This helps to regulate moisture levels and open the channels for elimination.  Think fresh fruit, bitter greens, steamed vegetables, legumes, garlic, herbs and spices. 

 Consider a cleanse or a fast, if that is in your practice.  Spring is the ideal time of year to detox the body of any congestion or toxins that you’ve accumulated through the Winter.

 Gently and intentionally expand your yoga or exercise practice. Spring is a time for growth, so trying something new or increasing the intensity of your workouts is a great way to take advantage of this. Consider biking, jogging, or hiking! 

 If you practice yoga, emphasize poses that help to cleanse the lungs, open the heart, and support digestion and detoxification. Warriors One and Two, Cobra, Bow, and Supine Twists are all great poses to incorporate. 

 According to some teachers, Pranayama (breath work) alone can be enough to rid the body of impurities. Kapalabhati (Skull Shining Breath) and Bhastrika (Bellows Breath) are both types of breath work that bring a sense of lightness to the mind and help to cleanse the body. 

 Finally, Spring is good time to escape the status quo and engage with your creativity. Try something new, embrace a sense of play and adventure, and make the most of the natural vibration of joy and inspiration that’s in the air. 

If you are like me, you might really struggle this time of year – emotionally, energetically, and even physically. Studies suggest that SAD affects as many as 10% of people in Northern latitudes. 

This is because, when our optic nerve senses sunlight, the body secretes serotonin (our primary “feel-good“ hormone and neurotransmitter). In the absence of sunlight, our production of melatonin (a hormone that lowers body temperature and promotes drowsiness ) increases. 

Simply put, when we are not exposed to enough sun, we’re likely to experience low energy and low mood, as well as physical symptoms such as decreased immune function, or feeling cold all the time  (even indoors). For some, this effect can be so severe as to lead to a diagnosis of clinical depression. 

Thankfully, there are ways to support ourselves through these challenging months, the most important being what I call the 4 “Cornerstones“ of mental & physical health: sleep , exercise , nutrition , and hydration . 

From a dietary perspective, some of the most supportive nutrients you can consume are healthy fats (especially Omega-3’s), Vitamin D (which has been shown to directly reduce the symptoms of SAD), and fermented foods that are rich in probiotics (because #gutbrainconnection).  

This Miso Salmon bowl contains all 3: Omega-3 fatty acids from the salmon and avocado , vitamin D from the mushrooms  (any kind will do, but darker varieties like Shiitake are richer sources of Vitamin D), and probiotics from the kimchi and miso (I’m on a major miso kick lately ).

Look for wild-caught fish (which is higher in Omega-3’s), if you can, and serve it on a bed of sticky rice  with some sliced cucumber  and avocado, kimchi, and the Miso Butter mushrooms (recipe to follow). I like to serve mine with a lemon wedge  and a sprinkle of sesame seeds and chopped fresh cilantro. 

Fᴏʀ ᴛʜᴇ Mɪsᴏ-Mᴀʀɪɴᴀᴛᴇᴅ Sᴀʟᴍᴏɴ:

 𝟸 𝚡 𝟼 𝚘𝚣. 𝚠𝚒𝚕𝚍 𝚜𝚊𝚕𝚖𝚘𝚗 𝚏𝚒𝚕𝚕𝚎𝚝𝚜

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚠𝚑𝚒𝚝𝚎 𝚖𝚒𝚜𝚘

 𝟷 𝚃𝚋𝚜𝚙 𝚛𝚒𝚌𝚎 𝚟𝚒𝚗𝚎𝚐𝚊𝚛

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚖𝚊𝚙𝚕𝚎 𝚜𝚢𝚛𝚞𝚙

 𝟷 𝚝𝚜𝚙 𝚜𝚘𝚢 𝚜𝚊𝚞𝚌𝚎

 𝟸 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚊𝚛𝚕𝚒𝚌 𝚌𝚕𝚘𝚟𝚎𝚜 

 𝟷 𝚝𝚜𝚙 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚒𝚗𝚐𝚎𝚛 

 𝟷/𝟸 𝚝𝚜𝚙 𝚜𝚎𝚜𝚊𝚖𝚎 𝚘𝚒𝚕 

Place salmon in a ziplock bag. Whisk together remaining ingredients and add to the bag with the salmon. Turn and massage to coat. Refrigerate for at least 30 minutes (or overnight).

Remove fish from the bag and place, skin-side-down, on a greased baking tray. Broil for 6-10 minutes, or until desired degree of doneness.

Fᴏʀ ᴛʜᴇ Mɪsᴏ-Bᴜᴛᴛᴇʀ Mᴜsʜʀᴏᴏᴍs:

 𝟷 𝚃𝚋𝚜𝚙 + 𝟷 𝚝𝚜𝚙 𝚜𝚎𝚜𝚊𝚖𝚎 𝚘𝚒𝚕

 𝟾 𝚘𝚣 𝚖𝚞𝚜𝚑𝚒𝚎𝚜  

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚐𝚑𝚎𝚎 (𝚘𝚛 𝚋𝚞𝚝𝚝𝚎𝚛)

 𝟷 𝚃𝚋𝚜𝚙 𝚠𝚑𝚒𝚝𝚎 𝚖𝚒𝚜𝚘

 𝟷 𝚌𝚕𝚘𝚟𝚎 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚊𝚛𝚕𝚒𝚌 

Heat 1 Tbsp sesame oil over medium heat.

Wash, dry, and trim your mushies (you can leave them whole, or slice them, whatever tickles your fancy).

Add mushrooms to the pan and saute until golden-brown and they have released all their water (about 12-15 minutes).

Meanwhile, stir together miso, ghee, and garlic. Add to the pan with the mushrooms and stir to coat. Cook another 2-3 minutes.

Remove from heat and drizzle with remaining tsp of sesame oil.

Finally, I would like to offer the gentle reminder that nothing lasts forever. Though it may seem like the gloomy, cold weeks are stretching into eternity, it is always darkest just before the dawn.  The life-giving sun is already on its way back to us, loves. Hang in there. Things will be warm and bright and green again before you know it. 

Eating well in the New Year is enough of a challenge without rising grocery costs adding to your stress. 

According to the 12th edition of Canada’s Food Price Report, family grocery bills are predicted to increase $966 in 2022, as the result of inflation, supply chain issues, adverse weather, and labour market and transportation challenges. 

Among the price hikes, dairy is expected to undergo the highest increase (6%-8%), followed by vegetables (5%-7%), fruit (3%-5%), and meat and seafood (up to 2%). 

The good news is, there are some handy budgeting hacks we can employ to help keep our families (and ourselves) eating well all year long! 

The following are some of my Top Tips for eating healthy AND keeping that weekly grocery bill in check, even amidst Canada’s soaring food costs:

 Buy Local & In-Season  

Produce, eggs, dairy, and other items are often cheaper when you purchase from local farmers versus food stores (and we are blessed in Windsor-Essex to have access to a wide variety of local farms, even in the winter); as an added bonus, nutritional content of food is higher when it has not been imported/shipped/preserved for weeks at a time!

 Try Plant-Based Proteins 

You may not think so, but plant-based foods like grains, beans, and legumes are some of the cheapest on the planet. A 2-serving package of tofu costs around $3, whereas the same number of servings of boneless skinless chicken breasts will run you at least double that. Even better, a hearty nourish bowl of rice, broccoli, roasted chickpeas, and tahini sauce contains all of the essential amino acids to provide a complete (and delicious) protein source.  

 Prioritize Your Organics 

Despite what you may have been told, it is not 100% essential to buy ALL of your produce organic (or any of it at all). If you are someone who values the nutritional quality of organics, but you are also looking to save money, the most important foods to buy organic are leafy greens, or fruits and vegetables of which you eat the skin (think apples, tomatoes, berries, etc). You can access a list of these “Dirty Dozen” foods here.

Buy More Frozen Veg 

Frozen vegetables are not only cheaper; they last longer, result in less waste, and because they were frozen and packaged almost immediately after harvesting, their nutritional content is higher than fresh vegetables (which have been sitting on a truck, and then a supermarket shelf for who knows how long).

Plan Your Meals, and Grocery Shop Once a Week 

Set aside some time each week to sit down and plan out what recipes you would like to make (factor in busy days, leftovers, and ingredients that can be reused). Don’t forget to batch-cook and freeze big recipes for quick and easy meals in the future, and have a “clean-out” day at the end of each week; take all of your lonely leftover ingredients, assemble them in a pretty way ontop of some grains or greens, add a yummy sauce and call it a “Buddha Bowl”! I promise no one will be the wiser.