Broccoli and Hemp Seed Millet

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Hey folks! So I am currently in India studying Ashtanga and while I’m here I’ve been taking an Ayurvedic nutrition and cooking course. It’s been very interesting learning about this beautiful system of medicine that was created 5,000 years ago. Ayurveda (meaning science of life) puts emphasis on healthy eating to maintain a balanced mind, body, and soul. This is especially refreshing when compared to Western medicine that puts importance on treating disease with medicine, instead of preventing disease in the first place with proper nutrition.

Ayurveda is based on the 5 elements: Air, Space, Water, Fire and Earth. These form the Tridoshas: Vata, Pitta, and Kapha. All of us were born with a dominant dosha and the foods we eat should cater to keeping this dosha in balance. To find your dosha you can take this quiz. 

In Ayurveda, recipes are really a form of art. An art that caters to the delicate trinity of mind, body, and soul.

Although this recipe is not a traditional Ayurvedic recipe, it is inspired by the same principles. The cumin seeds, cinnamon, and black pepper in the recipe will stoke your digestive fire and will increase your metabolism .The turmeric is a powerful antioxidant and anti-inflammatory so it will keep your immune system strong. The coconut oil is cooling and will keep Pitta and Vata doshas in balance.

I made the dish with hemp seeds not only for their delicious and nutty taste, but also for their high protein content (10 grams per 3 tablespoons), as well their high levels of magnesium, manganese, phosphorus and zinc. Additionally, the millet is high in iron making this a well rounded vegetarian meal.

Broccoli and Hemp Seed Millet:

Serves 2-3

Ingredients:

  • 1 head of broccoli cut into florets.
  • 1 cup millet
  • 1/2 cup hemp seeds
  • 1 tablespoon cinnamon
  • 1 teaspoon black pepper
  • 1/2 tablespoon turmeric powder
  • 1/3 cup coconut oil
  • 1 tablespoon cumin seeds
  • 1 teaspoon sea salt

Directions:

  1. Prepare millet. Place 2 cups of water and 1 cup millet in a saucepan. Add the cinnamon. Bring to boil and then put on low heat. Cover and let cook for 7-10 minutes. Keep an eye on it and when it is fluffy it is ready.
  2. Set your millet aside.
  3. Pour the coconut oil in a frying pan and place on medium high heat.
  4. When the coconut oil is hot add the cumin seeds.
  5. After 1 minute the cumin seeds will start to pop. When this happens mix your turmeric and black pepper in with the coconut oil.
  6. Add the florets of broccoli.
  7. Stir fry the broccoli for about 5 minutes.
  8. Now, add the hemp seeds.
  9. After a few minutes add your millet into the pan and mix around with the spatula.
  10. Once everything is nice and hot turn off the heat.
  11. Add the salt.

 

Next time I might add chickpeas as I think it would complement the dish nicely. What do you think?

Enjoy!

Health Coach Jenna

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5 Tips For Healthy Digestion While Traveling

fruitbeachWhile traveling around the world is fun, it tends to wreak havoc on the digestion system. Many people tend to go to the bathroom either too much while on vacation or too little. It’s understandable because while traveling we are introduced to new foods, and at most times are at the mercy of restaurants. Traveling also tends to break the routines we have back home that keep our engines running smoothly.

But there is hope for keeping a happy tummy and regular visits to the loo!

I’ve been in India the past few months and here are some tips that have helped me while on the road:

1. Take Probiotics

I can’t stress this enough! Bringing probiotics with you while on vacation is the most important thing you can do to stay healthy while on the road. Without these your gut doesn’t have the good bacteria that it needs to digest your food properly. It’s even more crucial while on vacation because you are constantly being exposed to new bacteria from the water and food.

If you are bringing probiotic pills, make sure to check you buy ones that do not need to be kept refrigerated. In addition to probiotic pills, I like to bring individual Green Vibrance packets with me while on the road, and I drink this every morning.

2Drink Plenty of Water

We tend to not pay enough attention to how much water we are drinking while traveling. The sightseeing and excitement of a new place tends to side track us! This is why it is even more important that you are aware of how much water you are drinking.

I always drink more than the recommended amount of water while traveling in hot climates seeing as I’m sweating so much (click HERE to calculate how much water you should be drinking daily). To keep track of this I fill up my water bottles for the day and make sure I go through them all. For example, I drink 2.5 liters a day so I fill these up, and make sure they are gone by the end of the day.

The bottom line is, not staying hydrated is a good way to get constipated, which will make you feel lethargic and uncomfortable. So keep a note on your iPhone, set an alarm reminder on your phone-do whatever you have to do make sure you are hydrating your body.

3. Eat Fermented Foods.

Fermented foods contain natural enzymes and probiotics that help the body digest its food. They also contain vitamins and minerals that help the body maintain optimal health. Examples of living foods are yogurt, curd, sauerkraut, kimchi, tofu, and kombucha.

Do your research before traveling to your destination to see what fermented foods are local to the country you will be visiting. For example, on my trip to India I found out there are many fermented staples in the Indian diet such as curd and dosas (crepe made from fermented rice and black lentils), and I was able to spot these on a menu no problem.

Incorporate at least 1-2 servings per day to your diet and you will find yourself feeling groovy.

4. Eat Your Veggies.

I know it’s not always possible to eat what you want while on vacation (I’m currently reminded of this by the lack of dark green leafy veggies in India, believe me!) but do your best.

Find the veggies on the menu and order them. Visit the local market and buy your own if you have to. The more veggies you eat, the more fiber you are adding to your body.

However, if you are leaning more on the constipated side, take it easy on the raw veggies, and opt for lightly cooked ones.

5. Stick to the closest version of the foods you eat at home.

Try to stick to the closest version of what works for you while home. I know this isn’t always easy, but be creative. If your stomach is giving you trouble don’t feel like you have to get all Travel Channel and try every exotic food that is offered to you.

Protect yourself and stick to the foods that you know work for you. There is no shame in being a picky eater while traveling if it’s for the sake of your health!

Photo from Pixabay

Bonus Tips:

-Try to find an accommodation with a kitchen so you can make some of your own meals.

– Take Magnesium Citrate to avoid constipation (it also helps you sleep better).

– Don’t overeat even if all the new food is tempting.

– Do your best to eat meals at the same time everyday.

– Keep the body moving and incorporate at least 30 minutes of exercise a day.

– Drink warm water with lemon or lime, depending on what is available. Do this first thing in the morning for a dose of enzymes to kick-start your digestive system in the right direction. Lemon water also gives you tons of Vitamin C for the day which will keep your immune system strong.

Happy Travelin’!

xx

Health Coach Jenna

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