WP_Query Object
(
[query] => Array
(
[category__in] => Array
(
[0] => 19
[1] => 25
)
[post__not_in] => Array
(
[0] => 3930
)
[posts_per_page] => 50
[ignore_sticky_posts] => 1
[orderby] => desc
[_shuffle_and_pick] => 3
)
[query_vars] => Array
(
[category__in] => Array
(
[0] => 19
[1] => 25
)
[post__not_in] => Array
(
[0] => 3930
)
[posts_per_page] => 50
[ignore_sticky_posts] => 1
[orderby] => desc
[_shuffle_and_pick] => 3
[error] =>
[m] =>
[p] => 0
[post_parent] =>
[subpost] =>
[subpost_id] =>
[attachment] =>
[attachment_id] => 0
[name] =>
[pagename] =>
[page_id] => 0
[second] =>
[minute] =>
[hour] =>
[day] => 0
[monthnum] => 0
[year] => 0
[w] => 0
[category_name] => peter-borten
[tag] =>
[cat] => 19
[tag_id] =>
[author] =>
[author_name] =>
[feed] =>
[tb] =>
[paged] => 0
[meta_key] =>
[meta_value] =>
[preview] =>
[s] =>
[sentence] =>
[title] =>
[fields] =>
[menu_order] =>
[embed] =>
[category__not_in] => Array
(
)
[category__and] => Array
(
)
[post__in] => Array
(
)
[post_name__in] => Array
(
)
[tag__in] => Array
(
)
[tag__not_in] => Array
(
)
[tag__and] => Array
(
)
[tag_slug__in] => Array
(
)
[tag_slug__and] => Array
(
)
[post_parent__in] => Array
(
)
[post_parent__not_in] => Array
(
)
[author__in] => Array
(
)
[author__not_in] => Array
(
)
[suppress_filters] =>
[cache_results] => 1
[update_post_term_cache] => 1
[lazy_load_term_meta] => 1
[update_post_meta_cache] => 1
[post_type] =>
[nopaging] =>
[comments_per_page] => 50
[no_found_rows] =>
[order] => DESC
)
[tax_query] => WP_Tax_Query Object
(
[queries] => Array
(
[0] => Array
(
[taxonomy] => category
[terms] => Array
(
[0] => 19
[1] => 25
)
[field] => term_id
[operator] => IN
[include_children] =>
)
)
[relation] => AND
[table_aliases:protected] => Array
(
[0] => wp_term_relationships
)
[queried_terms] => Array
(
[category] => Array
(
[terms] => Array
(
[0] => 19
[1] => 25
)
[field] => term_id
)
)
[primary_table] => wp_posts
[primary_id_column] => ID
)
[meta_query] => WP_Meta_Query Object
(
[queries] => Array
(
)
[relation] =>
[meta_table] =>
[meta_id_column] =>
[primary_table] =>
[primary_id_column] =>
[table_aliases:protected] => Array
(
)
[clauses:protected] => Array
(
)
[has_or_relation:protected] =>
)
[date_query] =>
[request] => SELECT SQL_CALC_FOUND_ROWS wp_posts.ID FROM wp_posts LEFT JOIN wp_term_relationships ON (wp_posts.ID = wp_term_relationships.object_id) WHERE 1=1 AND wp_posts.ID NOT IN (3930) AND (
wp_term_relationships.term_taxonomy_id IN (19,25)
) AND wp_posts.post_type = 'post' AND (wp_posts.post_status = 'publish' OR wp_posts.post_status = 'acf-disabled') GROUP BY wp_posts.ID ORDER BY wp_posts.post_date DESC LIMIT 0, 50
[posts] => Array
(
[0] => WP_Post Object
(
[ID] => 7698
[post_author] => 5
[post_date] => 2019-11-19 19:43:41
[post_date_gmt] => 2019-11-19 19:43:41
[post_content] => It’s almost time for the Thanksgiving feast, and I know many people feel it’s a challenge to avoid gorging themselves and feeling guilty. So I’d like to offer some thoughts on the subject, along with a great recipe for a vegetarian gravy that’s (somewhat) healthier than the usual stuff but every bit as delectable.
This recipe came originally from my wife Briana’s grandfather John Moore, passed down by her dad, also John Moore, to her, and by association to me. There’s something special about following these family recipes – even if they change over time. At the start, deliciousness was the only guiding principle. Then Briana wanted to make it vegetarian, and I wanted to make the flavor a bit more complex and add some spices that might even help to balance digestive-overwhelm.
First let’s talk about overeating and feeling guilty. I’ve written about this in the past, and I’ll say it again: the single most healthful change a person can make to how they eat is to stay fully present during the act of eating.
More than keto or intermittent fasting or veganism or any other diet, being totally engaged and conscious while eating will automatically change how you eat, what you eat, and how you feel afterwards. Furthermore, it will teach you what does and doesn’t work for your body, and it will add a whole new dimension of depth and connection to the act of nourishing yourself. I’ve known people to spontaneously abandon unhealthy behaviors like gambling and codependent relationships when they became more awake to their nutrition and allowed themselves to experience all facets of that process – being both the loving giver and the grateful receiver of their own loving care.
I know there’s going to be good conversation and an abundance of excellent food. Staying conscious while eating doesn’t mean you can’t have it all. In fact, you’ll actually have a more fulfilling experience of all of it – both the food and the company – if you stay present. It might take twice as long to eat half as much food, but you’ll be able to walk away from the table rather than hobbling.
Now for the recipe. As it’s presented below, it contains gluten and dairy, but it can easily be modified to have neither.
Ingredients:
- Butter – ¾ to 1 cup (a stick of butter is a half cup) – or ghee, or coconut oil, or vegan butter substitute
- Onion – half to whole, depending on how much you like onion – finely diced
- Mushrooms (optional) – any kind, though I prefer crimini or another variety that isn’t chewy – approximately 1 cup, finely diced
- Garlic – 5 cloves, crushed
- Flour (normal or gluten-free) – ¾ cup to 1 cup – roughly the same amount of flour as the amount of butter you used
- Vegetable broth – 4 cups (have a few more cups on hand). I like the Better Than Bouillon Organic Vegetable Base and Organic Mushroom Base, and I often mix the two together. It comes in a glass jar and one jar makes many cups of broth, so it’s tasty, compact in your fridge, and eco-friendly.
- Soy sauce or tamari (gluten free soy sauce) – 4 tablespoons
- Worcestershire sauce (optional) – 1 to 2 teaspoons – note, it usually contains anchovies
- Rosemary, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Sage, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Fresh ginger – finely grated – approximately 1 tablespoon
- Nutritional yeast (optional) – 1 to 2 tablespoons
- Good quality salt and black pepper
Directions:
In a large deep pan over medium heat, sautee the onion, mushroom (if using), and garlic in the butter (or butter alternative) until it begins to brown (about 5 minutes).
Slowly add the flour, soy sauce or tamari, nutritional yeast (if using), and worcestershire sauce (if using). Work it with a spoon or spatula to form a smooth paste. Stir occasionally, allow it to become evenly browned.
Gradually add the broth, using a whisk or hand blender to blend it with the flour paste.
Add the ginger, sage, and rosemary, bring to a boil, then immediately reduce to a simmer, and simmer low for about 5 minutes.
At this point the gravy should be delicious and an ideal consistency.
If you need to thin it, add more broth or (if you don’t want to make it more salty) hot water.
If you want to thicken it, add more flour to a small amount of broth in a bowl and whisk or hand blend to make smooth, then add and continue to whisk into the gravy until the desired consistency is achieved. If it’s much too thin, this could also be achieved with corn starch or arrowroot powder – mix 1 tablespoon at a time in a small amount of water or broth until dissolved, then add to the gravy and bring to a boil again, stirring constantly. Repeat as necessary to thicken further.
If you want to give it more kick, add extra ginger, garlic, black pepper, or crushed red pepper.
If it’s not salty enough, add either more salt, or (if it needs more body altogether) add more soy sauce or tamari.
If it lacks body, you may add additional nutritional yeast, a little powdered clove, or a pinch of garam masala.
Serve abundantly over virtually everything or drink by the glass. If you make this gravy I’d love to know how it turns out – along with whatever of your own modifications made it even better! And if you experiment with eating mindfully, I would love to know what’s different about the eating process and how you feel afterwards. Also, when you practice mindful eating, what obstacles do you encounter?
Be well,
Peter
[post_title] => Mind-Blowingly Good Vegetarian Gravy – and How to Leave the Table Feeling Good
[post_excerpt] =>
[post_status] => publish
[comment_status] => open
[ping_status] => open
[post_password] =>
[post_name] => mind-blowingly-good-vegetarian-gravy-and-how-to-leave-the-table-feeling-good
[to_ping] =>
[pinged] =>
[post_modified] => 2019-11-19 19:43:41
[post_modified_gmt] => 2019-11-19 19:43:41
[post_content_filtered] =>
[post_parent] => 0
[guid] => http://thedragontree.com/?p=7698
[menu_order] => 0
[post_type] => post
[post_mime_type] =>
[comment_count] => 0
[filter] => raw
[webinar_id] => 0
)
[1] => WP_Post Object
(
[ID] => 6743
[post_author] => 3
[post_date] => 2017-08-22 21:04:11
[post_date_gmt] => 2017-08-22 21:04:11
[post_content] =>
Now that we know eclipses don’t mean the end of the world, we can reframe them however we choose. If you didn’t do anything special for the solar eclipse, it’s not too late consider the symbolism of the event and use it as an opportunity to grow.
The most obvious characteristic of an eclipse is a darkening of the light. I believe lightness is a fundamental characteristic of every sentient being. When we encounter someone whose light shines brightly, it’s like they illuminate the room and elevate those around them. So, what’s dimming – or even eclipsing – your light? Do you hide it? Are there unresolved conflicts that keep you in the darkness? Is it hard for you to even perceive the light within you? What happens when you invite your light to spread? When you allow it access to all parts of you?
What kind of effect do you have on your community and environment? Are you a force of light or do you cast a shadow? What facets of the world do you withhold light from because you feel they’re somehow wrong or undeserving? What happens when you deny light to something or someone you judge negatively – and then what happens when you shine your light on it anyway?
Another way to interpret an eclipse is that it’s symbolic of the shadow coming to the forefront. How is your relationship with your shadow side? What parts of yourself have you kept suppressed, unaccepted, or denied? Denial of our shadow is inevitably uncomfortable and squelches our potential. How can you rise to your full power if there’s a part of you that isn’t integrated or acknowledged? It can only undermine you. This is a good time to notice what you’ve kept in the shadows and offer it acceptance and forgiveness. You are all of this.
In a similar way to the internal shadow, you may have noticed a recent emergence of our collective shadow in the sociopolitical world – more blatant corruption, racism, and warmongering. Though such events can be distressing to witness, they’re sort of like a symptom that has just gotten unpleasant enough to cause people to respond. These times have prompted so many people to become engaged in their community and local government, to vote, to share their gifts, to stand up for what’s right and to shine their light.
Letting our virtuous highest selves lead the way is like coming into alignment – and that’s another unique property of eclipses. They’re a time of extraordinary alignment, when the three main celestial bodies in our lives – Earth, Moon, and Sun – line up perfectly. What are YOU choosing to align with? Do you have a guiding light that helps you make decisions and remember what matters? If not, spend some time in nature, journal about what inspires you, and meditate with the intention of reaching beyond your mind. It’s best if you discover this for yourself, but if you have a hard time feeling it, try aligning yourself with this: Love. Let love guide you and your light will naturally shine forth and light the way. No special glasses necessary.
Be well,
Dr. Peter Borten
[post_title] => Gifts From The Eclipse
[post_excerpt] =>
[post_status] => publish
[comment_status] => open
[ping_status] => open
[post_password] =>
[post_name] => gifts-from-the-eclipse
[to_ping] =>
[pinged] =>
[post_modified] => 2017-08-24 14:43:22
[post_modified_gmt] => 2017-08-24 14:43:22
[post_content_filtered] =>
[post_parent] => 0
[guid] => http://www.thedragontree.com/?p=6743
[menu_order] => 0
[post_type] => post
[post_mime_type] =>
[comment_count] => 19
[filter] => raw
[webinar_id] => 0
)
[2] => WP_Post Object
(
[ID] => 7194
[post_author] => 3
[post_date] => 2018-12-05 19:48:42
[post_date_gmt] => 2018-12-05 19:48:42
[post_content] =>
It’s been a while since I’ve profiled an herb in our newsletter, and I felt inspired to write about rosemary for the holiday season. I have been drawn to rosemary for many years. When I lived in Portland, I passed huge clumps of it on my daily walks. I couldn’t resist running my hands over each one and smelling the piney resin on my fingers.
Rosemary has a long history of medicinal and culinary use, especially in the Mediterranean region. If I had to summarize its properties using only three words, I would say: stimulating, opening, and protecting. Let’s look at these magical qualities.
Stimulating: Traditionally, rosemary has been used to stimulate the mind, the heart, the digestion, the nervous system, and the peripheral circulation. The oil is applied to the scalp to stimulate circulation to the hair follicles and promote hair growth. The herb can be taken as a tea or steeped in wine to improve overall circulation, especially when there are cold extremities, cool and pale skin, low blood pressure, weak digestion, and cardiopulmonary edema.
Rosemary wreaths were worn on the head in ancient Greece to promote sharp thinking and clear senses, and recent research supports this effect. It stimulates and “awakens” a foggy, unclear mind (for this purpose the essential oil can be used in a diffuser or the dilute essential oils applied to the temples). It can be consumed for a sluggish liver and gallbladder with low energy and a yellowish complexion. Similarly, it’s indicated for individuals with poor digestive secretions. In these cases, it stimulates the digestive organs.11
Opening: Traditionally, rosemary was prescribed for an array of conditions that could all be described as forms of congestion or stagnation. These include congestive heart failure, stagnant digestion, muddled thinking, and phlegmy conditions. Rosemary is considered by herbalists to open the heart and blood vessels; to open the digestive tract by moving its contents along, alleviating indigestion and gas (like other members of the mint family); to open the lungs, ears, and sinuses when there is congestion; to open the head (for headaches, especially when there is weak circulation), and to open the senses when they’re impaired.
Animal studies have demonstrated that rosemary is protective against the brain damage caused by stokes; it appears to help “open” the vessels of the brain, leading to less deprivation of fresh blood.10 (It appears, however, that you would have to consume rosemary on a regular basis to achieve this benefit.)
A study of healthy young adults exposed to the scent of rosemary essential oil (the aromatic portion of the plant) before taking math tests showed that rosemary improved their cognitive performance.5 This effect was attributed to a compound called 1,8-cineole, but rosemary also contains a large quantity of an aromatic compound called borneol. I learned about borneol (called Bing Pian in Chinese) in my studies of Chinese herbal medicine, which classifies it as a substance that “opens the sensory orifices.” That is, it awakens the senses and restores awareness in someone whose consciousness is impaired. Since the borneol we get comes from China and is a white crystalline powder of unknown origin (perhaps synthetic), Americans are generally hesitant to prescribe it for internal use. But in the rosemary leaves, we have a source of borneol that can be safely consumed.
Protecting:
Rosemary possesses several qualities that allow it to protect health, vitality, and freshness. Long valued as a killer of germs and molds, modern research has confirmed that rosemary has antioxidant and antimicrobial properties. The herb’s antioxidant compounds protect against oxidative damage to our cells (a major factor in aging and cancer) from exposure to things like UV light, smoke, pollution, fried foods, and household chemicals.
These antioxidant qualities, combined with its antibacterial and antifungal compounds, make rosemary an excellent natural preservative.8 In fact, many of the Dragontree’s body care products contain a small amount of rosemary extract to prolong their shelf life. The rosemary extract inhibits mold and bacterial growth and also protects oils from going rancid.
We’ve recently become aware that high heat cooking, especially of starchy foods, can cause the formation of chemicals known as acrylamides which are likely carcinogenic. New research shows, however, that if rosemary is in the recipe, it significantly lessens acrylamide production.3
Another way in which rosemary is protective is through its anti-inflammatory compounds. While inflammation is a necessary part of healing from an acute injury or infection, chronic inflammation is a different matter altogether. It’s not productive; in fact, it’s a likely player in many degenerative diseases. While anti-inflammatory drugs have drawbacks, the ongoing consumption of foods and herbs that possess anti-inflammatory properties is a safe way to gain some long-term protection.
Research also suggests that rosemary can help protect the liver from damage by certain toxins. A 2016 paper entitled, “The Therapeutic Potential of Rosemary (Rosmarinus officinalis) Diterpenes for Alzheimer's Disease,” theorized that compounds from rosemary could be beneficial in the treatment and prevention of Alzheimer’s, apparently by breaking down or interfering with the formation of amyloid plaques in the brain.2 Further, there has been some promising research on the use of rosemary extracts in the prevention and treatment of cancer.4 However, we're admittedly far from knowing how to utilize rosemary extracts in a consistently effective way for these serious medical conditions.
~
Several times above I referred to the essential oil of rosemary, so I want to share a few words about what this is and how to use it. Essential oils – or volatile oils – are the aromatic substances that give many herbs and flowers their characteristic scent. They’re “volatile” because they evaporate and dissipate quickly. They also have medicinal qualities, both through the effect of the scent itself – what’s known as aromatherapy – and through the pharmacological effects of the complex blend of chemicals they contain, which enter the body through the skin, lungs, and (when consumed) digestive tract.
The therapeutic application of pure essential oils is a medical system in its infancy. It’s barely a “system” at all, in fact – but that’s a topic for another article. While essential oils occur in tiny amounts in most of the culinary herbs and spices we regularly consume – rosemary, cinnamon, thyme, basil, oregano, nutmeg, vanilla, sage, lavender, and peels of orange, lemon, grapefruit, lime, and tangerine – the modern extraction and availability of these oils in pure form allows us to be exposed to them in concentrations and quantities that would never naturally occur. As such, they can be potent to a degree that may be unhealthy. The key is, they should be used very sparingly – not only because it’s not healthy to use large amounts, but because it’s unnecessary. The therapeutic effect occurs with just a tiny bit. So, a bottle should last you a long time.
When oily seeds, nuts, and fruits – such as olive, almond, sesame, safflower, coconut, avocado, walnut, jojoba, and grapeseed – are pressed or processed for their oil, this oil can be called a “fixed” oil. Fixed is in contrast to volatile. These oils are oils in the traditional sense – they’re heavy and fatty, they add richness to foods, and are emollient to the skin. Fixed oils are ideal carriers for essential oils. Typically, you need no more than 2 drops of rosemary oil in a teaspoon (or more) of your favorite fixed oil for application to the skin (such as for hair growth). Or you can make your own rosemary-infused oil by taking 1 cup of rosemary needles, adding 2 cups of oil (ideally a filtered oil or one with minimal flavor of its own), and heating in a covered slow-cooker for several hours on its lowest setting. Then strain it and store it in a jar in a cool, dark place. This oil can be used on the skin or in cooking (don’t use the essential oil in cooking).
There’s a great book for aspiring chefs who endeavor to compose their own dishes, called Flavor Bible, by Karen Page and Andrew Dornenburg. It’s essentially a reference guide which tells you which foods and spices combine well. Following is the very long list of foods that go well with rosemary. Bold entries are recommended by several chefs. Capitalized entries are recommended by an even greater number of chefs. And capitalized entries with a star (*) are what the book refers to as the “holy grail” combinations.
Here they are: anchovies, apples, apricots, asparagus, bacon, baked goods (breads, cakes, cookies, etc.), bay leaf, BEANS (esp. dried, fava, white, green), beef, bell peppers, braised dishes, breads, Brussels sprouts, butter, cabbage, carrots, cauliflower, celery, chicken - especially grilled, chives, cream, cream cheese, duck, eggs and egg dishes, eggplant, fennel, figs, FISH - especially grilled, focaccia, French cuisine - especially Provençal, fruit, game: rabbit & venison, *GARLIC, gin, grains, grapefruit juice, zest, grapes, grilled dishes - especially meats & vegetables, herbs de Provence (key ingredient), honey, Italian cuisine, *LAMB, lavender, lemon – juice & zest, lemon verbena, lentils, lime juice, zest, liver, lovage, mackerel, marinades, marjoram, MEATS - especially grilled & roasted, Mediterranean cuisine, milk, mint, mushrooms, mussels, octopus, OLIVE OIL, ONIONS, orange juice, oregano, parsley, parsnips, pasta, pears, peas, black pepper, pizza, polenta, PORK, POTATOES, poultry, radicchio, rice, risotto, roasted meats, sage, salmon, sardines, sauces, savory, scallops - especially grilled, shellfish, sherry, shrimp, soups, spinach, squash – summer & winter, steaks, stews, strawberries, strongly flavored foods, sweet potatoes, swordfish, thyme, TOMATOES, tomato juice, tomato sauce, tuna, veal, vegetables - especially grilled & roasted, vinegar - balsamic, wine, zucchini.
Because of its strong camphorous-piney flavor, it’s natural to think that opportunities to use rosemary are uncommon, but as you can see by that list, it goes well with so many things. I use it at least a few times a week. Combine these culinary occasions with its many medicinal uses and you’ve got a valuable botanical ally. I encourage you to get to know this remarkable plant and use it to spice up your holiday season.
Be well,
Peter
Bibliography
- Eissa, F. A., Choudhry, H., Abdulaal, W. H., Baothman, O. A., Zeyadi, M., Moselhy, S. S., & Zamzami, M. A. (2017). Possible hypocholesterolemic effect of ginger and rosemary oils in rats. African journal of traditional, complementary, and alternative medicines : AJTCAM, 14(4), 188-200. doi:10.21010/ajtcam.v14i4.22
- Habtemariam, S. (2016). The Therapeutic Potential of Rosemary (Rosmarinus officinalis) Diterpenes for Alzheimer's Disease. Evidence-based complementary and alternative medicine : eCAM, 2016, 2680409.
- Hedegaard RV, Granby K, Frandsen H, Thygesen J, Skibsted LH. Acrylamide in bread. Effect of prooxidants and antioxidants. Eur Food Res Technol. 2008;227:519–525. doi: 10.1007/s00217-007-0750-5.
- Moore, J., Yousef, M., & Tsiani, E. (2016). Anticancer Effects of Rosemary (Rosmarinus officinalis L.) Extract and Rosemary Extract Polyphenols. Nutrients, 8(11), 731. doi:10.3390/nu8110731
- Moss, M., & Oliver, L. (2012). Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Therapeutic advances in psychopharmacology, 2(3), 103-13.
- Murino Rafacho, B. P., Portugal Dos Santos, P., Gonçalves, A. F., Fernandes, A., Okoshi, K., Chiuso-Minicucci, F., Azevedo, P. S., Mamede Zornoff, L. A., Minicucci, M. F., Wang, X. D., … Rupp de Paiva, S. A. (2017). Rosemary supplementation (Rosmarinus oficinallis L.) attenuates cardiac remodeling after myocardial infarction in rats. PloS one, 12(5), e0177521. doi:10.1371/journal.pone.0177521
- Naimi, M., Vlavcheski, F., Shamshoum, H., & Tsiani, E. (2017). Rosemary Extract as a Potential Anti-Hyperglycemic Agent: Current Evidence and Future Perspectives. Nutrients, 9(9), 968. doi:10.3390/nu9090968
- Nieto, G., Ros, G., & Castillo, J. (2018). Antioxidant and Antimicrobial Properties of Rosemary (Rosmarinus officinalis, L.): A Review. Medicines (Basel, Switzerland), 5(3), 98. doi:10.3390/medicines5030098
- Page, K., & Dornenburg, A. (2011). The flavor bible: The essential guide to culinary creativity, based on the wisdom of Americas most imaginative chefs. New York, NY: Little, Brown and Company.
- Seyedemadi, P., Rahnema, M., Bigdeli, M. R., Oryan, S., & Rafati, H. (2016). The Neuroprotective Effect of Rosemary (Rosmarinus officinalis L.) Hydro-alcoholic Extract on Cerebral Ischemic Tolerance in Experimental Stroke. Iranian journal of pharmaceutical research : IJPR, 15(4), 875-883.
Wood, M. (2008). The earthwise herbal, a complete guide to Old World medicinal plants. Berkeley, CA: North Atlantic Books.
[post_title] => Making Friends with Rosemary - A Tremendous Botanical Ally
[post_excerpt] =>
[post_status] => publish
[comment_status] => open
[ping_status] => open
[post_password] =>
[post_name] => making-friends-rosemary
[to_ping] =>
[pinged] =>
[post_modified] => 2019-05-28 22:40:56
[post_modified_gmt] => 2019-05-28 22:40:56
[post_content_filtered] =>
[post_parent] => 0
[guid] => http://thedragontree.com/?p=7194
[menu_order] => 0
[post_type] => post
[post_mime_type] =>
[comment_count] => 2
[filter] => raw
[webinar_id] => 0
)
)
[post_count] => 3
[current_post] => -1
[in_the_loop] =>
[post] => WP_Post Object
(
[ID] => 7698
[post_author] => 5
[post_date] => 2019-11-19 19:43:41
[post_date_gmt] => 2019-11-19 19:43:41
[post_content] => It’s almost time for the Thanksgiving feast, and I know many people feel it’s a challenge to avoid gorging themselves and feeling guilty. So I’d like to offer some thoughts on the subject, along with a great recipe for a vegetarian gravy that’s (somewhat) healthier than the usual stuff but every bit as delectable.
This recipe came originally from my wife Briana’s grandfather John Moore, passed down by her dad, also John Moore, to her, and by association to me. There’s something special about following these family recipes – even if they change over time. At the start, deliciousness was the only guiding principle. Then Briana wanted to make it vegetarian, and I wanted to make the flavor a bit more complex and add some spices that might even help to balance digestive-overwhelm.
First let’s talk about overeating and feeling guilty. I’ve written about this in the past, and I’ll say it again: the single most healthful change a person can make to how they eat is to stay fully present during the act of eating.
More than keto or intermittent fasting or veganism or any other diet, being totally engaged and conscious while eating will automatically change how you eat, what you eat, and how you feel afterwards. Furthermore, it will teach you what does and doesn’t work for your body, and it will add a whole new dimension of depth and connection to the act of nourishing yourself. I’ve known people to spontaneously abandon unhealthy behaviors like gambling and codependent relationships when they became more awake to their nutrition and allowed themselves to experience all facets of that process – being both the loving giver and the grateful receiver of their own loving care.
I know there’s going to be good conversation and an abundance of excellent food. Staying conscious while eating doesn’t mean you can’t have it all. In fact, you’ll actually have a more fulfilling experience of all of it – both the food and the company – if you stay present. It might take twice as long to eat half as much food, but you’ll be able to walk away from the table rather than hobbling.
Now for the recipe. As it’s presented below, it contains gluten and dairy, but it can easily be modified to have neither.
Ingredients:
- Butter – ¾ to 1 cup (a stick of butter is a half cup) – or ghee, or coconut oil, or vegan butter substitute
- Onion – half to whole, depending on how much you like onion – finely diced
- Mushrooms (optional) – any kind, though I prefer crimini or another variety that isn’t chewy – approximately 1 cup, finely diced
- Garlic – 5 cloves, crushed
- Flour (normal or gluten-free) – ¾ cup to 1 cup – roughly the same amount of flour as the amount of butter you used
- Vegetable broth – 4 cups (have a few more cups on hand). I like the Better Than Bouillon Organic Vegetable Base and Organic Mushroom Base, and I often mix the two together. It comes in a glass jar and one jar makes many cups of broth, so it’s tasty, compact in your fridge, and eco-friendly.
- Soy sauce or tamari (gluten free soy sauce) – 4 tablespoons
- Worcestershire sauce (optional) – 1 to 2 teaspoons – note, it usually contains anchovies
- Rosemary, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Sage, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Fresh ginger – finely grated – approximately 1 tablespoon
- Nutritional yeast (optional) – 1 to 2 tablespoons
- Good quality salt and black pepper
Directions:
In a large deep pan over medium heat, sautee the onion, mushroom (if using), and garlic in the butter (or butter alternative) until it begins to brown (about 5 minutes).
Slowly add the flour, soy sauce or tamari, nutritional yeast (if using), and worcestershire sauce (if using). Work it with a spoon or spatula to form a smooth paste. Stir occasionally, allow it to become evenly browned.
Gradually add the broth, using a whisk or hand blender to blend it with the flour paste.
Add the ginger, sage, and rosemary, bring to a boil, then immediately reduce to a simmer, and simmer low for about 5 minutes.
At this point the gravy should be delicious and an ideal consistency.
If you need to thin it, add more broth or (if you don’t want to make it more salty) hot water.
If you want to thicken it, add more flour to a small amount of broth in a bowl and whisk or hand blend to make smooth, then add and continue to whisk into the gravy until the desired consistency is achieved. If it’s much too thin, this could also be achieved with corn starch or arrowroot powder – mix 1 tablespoon at a time in a small amount of water or broth until dissolved, then add to the gravy and bring to a boil again, stirring constantly. Repeat as necessary to thicken further.
If you want to give it more kick, add extra ginger, garlic, black pepper, or crushed red pepper.
If it’s not salty enough, add either more salt, or (if it needs more body altogether) add more soy sauce or tamari.
If it lacks body, you may add additional nutritional yeast, a little powdered clove, or a pinch of garam masala.
Serve abundantly over virtually everything or drink by the glass. If you make this gravy I’d love to know how it turns out – along with whatever of your own modifications made it even better! And if you experiment with eating mindfully, I would love to know what’s different about the eating process and how you feel afterwards. Also, when you practice mindful eating, what obstacles do you encounter?
Be well,
Peter
[post_title] => Mind-Blowingly Good Vegetarian Gravy – and How to Leave the Table Feeling Good
[post_excerpt] =>
[post_status] => publish
[comment_status] => open
[ping_status] => open
[post_password] =>
[post_name] => mind-blowingly-good-vegetarian-gravy-and-how-to-leave-the-table-feeling-good
[to_ping] =>
[pinged] =>
[post_modified] => 2019-11-19 19:43:41
[post_modified_gmt] => 2019-11-19 19:43:41
[post_content_filtered] =>
[post_parent] => 0
[guid] => http://thedragontree.com/?p=7698
[menu_order] => 0
[post_type] => post
[post_mime_type] =>
[comment_count] => 0
[filter] => raw
[webinar_id] => 0
)
[comment_count] => 0
[current_comment] => -1
[found_posts] => 186
[max_num_pages] => 4
[max_num_comment_pages] => 0
[is_single] =>
[is_preview] =>
[is_page] =>
[is_archive] => 1
[is_date] =>
[is_year] =>
[is_month] =>
[is_day] =>
[is_time] =>
[is_author] =>
[is_category] => 1
[is_tag] =>
[is_tax] =>
[is_search] =>
[is_feed] =>
[is_comment_feed] =>
[is_trackback] =>
[is_home] =>
[is_privacy_policy] =>
[is_404] =>
[is_embed] =>
[is_paged] =>
[is_admin] =>
[is_attachment] =>
[is_singular] =>
[is_robots] =>
[is_posts_page] =>
[is_post_type_archive] =>
[query_vars_hash:WP_Query:private] => 6c13c1d496bffe0b7d9c4a0383e6d38c
[query_vars_changed:WP_Query:private] =>
[thumbnails_cached] =>
[stopwords:WP_Query:private] =>
[compat_fields:WP_Query:private] => Array
(
[0] => query_vars_hash
[1] => query_vars_changed
)
[compat_methods:WP_Query:private] => Array
(
[0] => init_query_flags
[1] => parse_tax_query
)
)
Cart
