Do THIS if you have digestive issues, Your meal plan for next week, and Chocolate-Rose Macadamia Nut Milk
It's Friday, thank gawd. Anyone else need a drink? I have the BEST recipe for you!
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Do this if you have digestive issues…
This is an activity I give to most of my patients, but particularly those with digestive issues (after we rule out any major deficiencies and/or illnesses).
I call it The Twenty-Minute Challenge. Try it at your next meal!
Here’s how it works… Your challenge is to eat your next meal in twenty minutes or more. You can’t rush through and save the last bite for the end. You have to portion out your food and eat it slowly throughout the twenty minutes.
No television or looking at your phone while eating. No reading or writing. Just be.
Be present with your food and your company if you’re sharing your meal with someone.
Take note of how you feel before and after. How does this experience differ from your typical mealtime? Does your food taste any different?
This tool forces you to slow down and pay attention to the present moment.
There’s actually research behind this concept of mindful eating. Exercises like this one have been shown to be really helpful for those suffering from digestive issues specifically due to stress, inadequately chewing food, over-eating, and ignoring/being unaware of associations between certain foods and symptoms of indigestion or food intolerances.
Let me know how it goes!
Your meal plan for next week…
Monday - Chicken and Dumplings - add extra veggies if you care to!
Tuesday - Napa Kale Slaw with Crunchy BBQ Cauliflower and Pickled Jalapeño Ranch (get your protein from the chickpeas and cashews!)
Wednesday - Honeyed Garlic Sauce (OMG this is SO GOOD) drizzled over roasted baby potatoes served with Sesame Soy Grilled (or baked) Chicken Skewers with a Cucumber Salad
Thursday - Anchovy Lover’s Crostini served with a Crunchy Winter Salad (imo save yourself time and ditch the croutons)
Friday - Tofu Lettuce Wraps (Bonus! This comes together in 20-ish minutes) served with steamed brown rice
Chocolate-Rose Macadamia Nut Milk
This is a creamy and luscious chocolate drink with added protein and healthy fat from the macadamia nuts and antioxidants from the chocolate and roses. Pour yourself a mug of this magical elixir and sit in ceremony with yourself. Much like during a cacao ceremony, use this time to contemplate your journey, open your heart, and envision your future.
Makes: 2 ¼-2 ½ cups
1 cup raw macadamia nuts
Water
½ cup dried mini roses or rose petals
2 tablespoons unsweetened cocoa powder
2 tablespoons maple syrup
¼ teaspoon vanilla extract
Pinch of sea salt
¼ teaspoon rose water (optional)
70% or greater dark chocolate (optional)
In a medium size bowl, cover macadamia nuts with room temperature water (about 2 cups) and let soak for 2 hours. In a 16 oz. glass jar, add the roses or rose petals and steep with boiling water (about 2 cups) for 2 hours.
Strain and rinse the soaked macadamia nuts and add them to a blender. Strain the roses, reserving the rose-steeped water, and add the water to the blender. Add the cocoa powder, maple syrup, vanilla extract, salt, and optional rose water to the blender and blend on high for 1-2 minutes or until smooth.
Strain the milk through a nut milk bag into a bowl or glass container saving the nut pulp for oatmeal, smoothies, or baking. Taste and adjust the sweetener and/or rose flavor as needed. Serve room temperature, cold, or heat (my preference) individual serving sizes on the stove top. Option to garnish with shaved dark chocolate.
Store in an airtight jar in the refrigerator for 3-5 days. Some separation may occur—shake or stir before serving.