Sheryl Jesin


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Recipe – Bieler’s Broth

Not sure if you experience this too, but I find that summer can be a harder time to eat healthy and stay on track with my nutrition. There are always lots of parties and events, trips to the ice cream store, and barbecues.  The weather is nicer and the days are longer and that means I’m spending more time outside and less time cooking.  All of these things are very fun, but they can also lead to unwanted weight gain and stomach distress for me (meaning horrible bloating, gas and IBS.  My apologies if that is TMI!). 

I came across this recipe for a healing vegetable soup a few weeks ago.  I saw it on Facebook and then a friend told me she made it and loved it.  

I gathered up the simple ingredients on the weekend and made my first batch. 

I will admit that I was unsure of how would taste as the ingredient list was rather simple.   However, I was pleasantly surprised.  It was quite easy to make the soup and the end product was delicious.  

It is a really easy way to get in a few servings of vegetables.  You can cook up a batch on the weekend and enjoy it all week long.  

The soup is rich in vitamins and minerals and is very easy to digest.  It is healing to the gut and can be the perfect way to soothe your stomach after indulging too much at a summer event.  

Even my kids liked it, so that means it must actually taste good 😊

BIELER’S BROTH

from Nourishing Traditions

Ingredients

4 medium zucchini squash, chopped

1 pound green beans, trimmed

2 sticks celery, chopped

1 bunch parsley, stems removed and leaves chopped roughly

filtered water

good quality sea salt

Directions

Combine all vegetables and herbs in a Dutch oven covered with water. Bring to a boil, skim any foam that comes to the top, and reduce heat to low. Simmer for 15-20 minutes, until veggies are soft but not overlooked.  Puree in a blender and add sea salt to taste.


If you are struggling with your nutrition, I’d love to help you.  Let’s keep each other accountable this summer.  I’m doing another round of the 21 Day Fix starting Monday, July 4th and I’d love for you to join me and a group of amazing women who are all on a mission to feel their best!  Work out at home for 30 mins and day, eat clean, and nourish your mind, body and soul.  Email me at sheryl@ikor.com or send me a PM via Facebook or Instagram.  Can’t wait to hear from you!

http://www.facebook.com/sheryljesinfitness

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Recipe – Pumpkin Pie Oatmeal

Tis the season for pumpkin everything!  Pumpkin lattes, pumpkin pies, pumpkin Oreos.  Yes, those do actually exists, although personally I have never tried them.  Unfortunately, most pumpkin flavoured items these days come with an excess amount of sugar and chemicals.  That is truly sad, as pumpkin itself is rich in vital antioxidants and vitamins.  So skip the Pumpkin Spice Latte at Starbucks this year (which actually doesn’t contain any pumpkin!) and try some homemade pumpkin goodies instead.

Why should you eat pumpkin?  Well, pumpkin is a vegetable, and who doesn’t need another veggie in their diet?  One cup of pumpkin contains 3 grams of fibre and only 49 calories.  Did you know that one cup of cooked pumpkin contains 200 percent of your daily requirement of vitamin A?   Vitamin A is so great for your eyes – it aids vision, particularly in low light.   What gives pumpkin its beautiful orange hue is beta carotene.   These carotenoids neutralize free radicals which can help keep cancer cells at bay, and keep skin wrinkle free.

I decided to incorporate some pumpkin into one of my daily breakfast staples, oatmeal.  For me, oatmeal never gets old as there are endless ways to spice it up and change its flavour.  Pumpkin pie oatmeal is perfect on a chilly day.  I like to drink a super-food smoothie right after I workout ,and then around an hour later I am ready for my oatmeal.  So I don’t know if oatmeal is technically part of my breakfast or should be considered a mid-morning snack!  Either way, I love it – it is delicious and satisfying and keeps me full until lunch.

Recipe – Pumpkin Pie Oatmeal

Serves 4, vegan, gluten-free, total prep time and cooking time time – approximately 15 mins

Ingredients:

1 cup rolled oats

1 cup unsweetened almond milk

1 cup unsweetened pumpkin puree (not pumpkin pie filling – I bought a can of organic pumpkin puree at Whole Foods; you could make your own if you are feeling ambitious)

2 tbsp pure maple syrup

1 tbsp pumpkin pie spice (or try 1.5 tsp cinnamon, 1 tsp ground ginger, a small sprinkle of nutmeg, a tiny dash of ground cloves)

1 tsp pure vanilla extract

Directions:

In a small pot, combine all ingredients, along with 1 cup of water.  Stir well.  Cover and bring to a boil on medium/high heat.  Once boiling, reduce to a simmer and uncover.  Cook for around 10-15 minutes, stirring often.  You may need to add more water – keep an eye on it.  When oatmeal is tender and all the liquid has been absorbed, you are done.

This dish can be refrigerated in and individual servings can be scooped out throughout the week and reheated as necessary.  Just add a bit of liquid and warm in a small sauce pan or in the microwave.

I like to top this dish with raspberries – I used frozen and the cool tart flavour of the raspberries perfectly balances the warm creamy pumpkin oatmeal.

Creamy, warm and filling on a cool fall day

Creamy, warm and filling on a cool fall day

What is your favorite way to eat oatmeal?  Please comment below and let me know!