Healing with Nutrition 101 – Winter Fare and Recipes

Tim ZimmerClub Newsletter

When attending to your diet in the winter think “Hearty”!  The fare is all about building blood and restoring nerves, kidneys and adrenals. Read through our healthful tips and see 2 delicious recipes below.

  • This is the time for dark leafy greens like kale, collards, and beet greens.
  • Roots, celery, winter squash, and pumpkin are great roasted or steamed.
  • Black eyed peas, black beans, kidney beans, and adzuki beans are tasty in winter stews.
  • Fish, poultry, game and lamb are beneficial in small servings of 3 oz. at a time.
  • Enjoy apples, pears, cranberries, oranges, persimmons, and pomegranates for a sweet snack.
  • Nettle tea is a fantastic cleanser for the kidneys. Ginger tea is warming and improves circulation to these organs.  Enjoy a cup of each per day using the tea preparation and drinking time as a time to slow down and relax. 
    • To make an 8 oz cup of Nettle tea, add 1 Tbsp of dried nettle leaves and 1 cup of boiling water together in a mug.  Let it steep for 15-20 minutes.  Strain into another cup.  Add more boiling water to warm and honey to sweeten, if so desired. Note:  Please use filtered or spring water as tap water is generally not very healthy to drink.  Many people like it cold, as well.  Consider making extra and keeping it in the fridge.  It is ideal to drink it within 24 hours, though.  To concentrate the tea, simply let it steep longer (up to 12 hours).
  • To support cleansing programs switch over to whole foods eliminating all forms of processed foods. Minimize sugar, gluten, caffeine, alcohol, dairy, or soy. Enjoy hydrating and nourishing miso and vegetable/meat broths.

Below are two balanced, winter appropriate recipes:

Subtly Sweet Stuffed Squash

Any variety of winter squash will work well with my personal favorites being Acorn and Delicata. Depending on the size and variety of the squash you may have to vary the baking time.

1 acorn or delicata squash
2 tablespoons virgin coconut oil
1 cup cooked quinoa
1/3 cup goji berries, currants or raisins
2 teaspoons butter, coconut oil or earth balance.
Sea salt to taste

Preheat oven to 375 degrees. Cut squash with large knife lengthwise then scoop out seeds with a spoon. Spread coconut oil evenly onto inside of squash so that all flesh is covered and salt. Place squash face down in a baking dish and bake 1 hour or more until you can easily pierce the skin with a fork. Even better cook until the bottom is caramelized but not burnt. Mix quinoa, goji berries butter and salt to taste. Fill squash with quinoa mixture and return to oven for 10 minutes or until quinoa mixture is warm.


Pumpkin Soup with Apple Cream

Yield: 12-14 servings

2 Tablespoons olive oil
4 cans of pumpkin or the equivalent in fresh baked pumpkin (ie sugar pumpkin)
1 teaspoon salt
½ teaspoon pepper
4 carrots, peeled and diced
6 shallots, sliced
2 celery stalks, sliced
4 garlic cloves, minced
¾ teaspoon nutmeg
1 Tablespoon minced fresh sage
3 quarts chicken stock
1 cup heavy cream
½ cup apple cider, reduced to 2 Tablespoons and cooled
½ cup pumpkin seeds

1.    In a large pot over medium-high heat, warm olive oil.  Add carrots, shallots, celery, salt and pepper. Cover and cook, stirring occasionally, about 6 minutes.
2.    Add garlic, nutmeg, and sage and cook for another minute.
3.    Add pumpkin and chicken stock to pot. Cover and bring to a boil.
4.    Reduce heat to medium-low and simmer for 15 minutes.
5.    In the meantime, in a bowl, whisk cream until slightly thickened.
6.    Whisk reduced apple cider into bowl.
7.    When soup has simmered for 15 minutes, use an immersion blender to puree soup until all ingredients are smooth.
8.    Ladle soup into bowls and top with cider cream. Top each bowl with 1-2 teaspoons of pumpkin seeds.

Servings: 28
Serving Size: 7.4 oz
Calories: 133 (9%*)
Protein: 5.5 g (26%*)
Fat: 7.25 g (16%*)
Saturated Fat: 2.8g (19%*)
Fiber: 2.25 g (11%*)
Sodium: 246 mg (21%*)
Good Source Of (10-19% of Recommended Daily Value ): Vitamins B1, B5, E, Iron, Manganese, Selenium, Zinc
High In (</= 20% of Recommended Daily Value): Vitamins A, B2, B3, B6, C, K, Copper, Magnesium, Phosphorus

*Indicates % of Recommended Daily Value