Seasonal Eating & 3 Bean Vegetable Soup

I'd hardly considered the idea of "seasonal eating" before going to school for holistic nutrition. It's probably because I live in the States and whatever food we want is flown in. This is a great convenience, but it's helpful to try to incorporate locally grown, seasonal foods whenever possible. Even our cravings change from season to season. That's not without good reason. With each changing season, nature provides us with the foods that we need.

Our ancestors ate seasonally because they had no choice. Greens grew in the spring, fruit in the summer, root vegetables in the fall and warming animal foods in the winter. Some experts like Joshua Rosenthal say that eating burgers off the grill during the summer months and ice cream in the winter actually confuses the body, and that eating seasonally helps promote harmony within yourself, your body and the earth. Fruits and vegetables promote a cooling effect on the body, whereas meats and stews warm the body. Eating an abundance of fruit and salads in the winter, if you have a cool or cold temperament, can cool you down even more and make you feel less grounded. If you have a cool body type, try to incorporate more warming foods during the wintertime.

In the wintertime, we crave heavier foods and animal foods. These help us feel more grounded and solid. I am always cold, and I am trying to eat more warm, cooked foods in the winter.
Allow yourself to have plenty of oils, protein and nuts. If you are vegetarian, try eating more vegetarian soups and stews and grilling or baking your vegetables and tofu.

Foods that grow in the winter: Grapefruit Kale Leeks Lemons Oranges Radicchio Radishes Rutabaga Turnips	Spring foods: Apricots                 New Potatoes Asparagus              Spring lettuce Carrots                  Snow peas Avocados Cherries Collards Mangoes Mustard greens Spinach Strawberries
Summer foods: Bell peppers               Nectarines Blackberries               Pineapples Blueberries                 Plums Raspberries                Summer Squash Broccolli                    Tomatoes Corn                          Watermelon Cucumbers                 Zucchini Eggplant Green Beans	Fall foods: Winter squash            Parsnips Apples                       Pears Beets                         Pomegranates Brussels sprouts         Pumpkin Cranberries                Sweet Potatoes Figs                           Swiss Chard Grapes Mushrooms

On the weekend, I try to make a big pot of soup to last for the next few days. This is one of my favorites.

3 Bean Vegetable Soup

Ingredients:

2 Carrots
2 Celery Stalks
1 Onion
Garlic - Crushed
Olive Oil
3 Cans of beans rinsed - try Black, Garbanzo, Northern or Kidney
1 Quart Vegetable Broth
1 Big Can of Crushed Tomatoes (check label for no added sugar or salt)
Salt and Pepper and any other herbs and spices you like like basil or oregano
Note: you can add any vegetables that you like, including mushrooms, green peppers and turnips.

Chop the first 4 ingredients and saute in a little olive oil until soft.
Add vegetable broth and tomatoes and simmer for about 5 minutes.
Put half of a can of beans in the food processor and puree to add texture to the soup.
Add the pureed beans and the other 2 cans to the pot. Bring to a boil then lower and simmer for about 15 minutes. Serve with brown rice or quinoa for extra protein, fiber and nutrients.
Voilà!
If you eat meat, you can saute 1-2 chicken breasts (organic, hormone free of course ;) with the vegetables.




Sources:
Rosenthal, Joshua. Integrative Nutrition, 2008.