Lunch doesn’t have to be an event in order to be healthy. 

Carrots, brocolli, cucumber and chick peas

 The dressing is non-fat, non-calorie and non-gluten but NOT non-flavor.  Yay

 Let’s hear it for another quick and easy AND healthy lunch.

Picture taken by Michael Metzdorff

In Autumn, just as the sap of the tree withdraws from its branches to be stored in its trunk in hopes of an early spring, likewise the “Yang” of the body begins to turn inward, building a storage of nutrients in order to fuel us through the long and cold winter.  Like the animals who scurry around at first sign of falling leaves, collecting nuts and reserves for the winter, we too can take the opportunity to nourish our bodies, build our immune system and prepare for whatever mother nature may have in store.

Stay warm. If you read my blog-post Scarves – Not just for Fashion, then you already know that warm clothes are your first line of defense against the cooler weather, and especially the scarf should be worn whenever the winds are blowing.  Be mindful to shield yourself from the November rains as well and  keep your feet dry. Whenever possible, carry an extra pair socks (this goes out especially to you city folks).

Eat foods rich in nutrients.  One of the best parts of fall is the harvest.  Plants have been soaking in the summer sun and using the rich soil to grow brightly colored vegetables for your soups and stews.  Winter squash, sweet potatoes, beets and pumpkin (among others) will soon be reaching their peek and appearing at the local farmers’ markets.  Sour foods such as sauerkraut, olives and pickles, apples, plums and yogurt are also recommended in order to stimulate the process of contraction in the body. When cooking, use less water and simmer at lower temperatures for a longer period of time.  Sauteing and baking, which release the fragrant essence of food, is also recommended.

Supplement the Lung. In Chinese Medicine, the organ associated with Fall is the Lung.  The Lung is also referred to as the “delicate canopy” and it is very susceptible to dryness.  In California, the Santa Ana winds are starting to blow and many of us are experiencing what is called Lung dryness.  To understand this, think of a canopy of leaves in a forest.  As the sap withdraws from the leaves, they begin dry up.  The lungs are much like leaves.  They can easily dry out if they are not supplemented by moistening factors.  Foods such as millet, spinach and especially pears can help to moisten the Lungs and prevent dryness.

Conserve your energy.  While it is important to continue with a healthy exercise regimen, the same routine that worked for you all summer long may be too exhausting for the colder months.  Perhaps it’s time to set aside the boxing gloves and give Yoga or Tai Chi a try.  The body will appreciate this change and you’ll receive many therapeutic benefits from it as well.  Most importantly, if you do continue with your strenuous workouts, get plenty of rest afterward.  Our bodies know how much rest we need and if we’re deprived, the body will let us know.

While it’s still warm outside, it’s important to prepare so that we don’t find ourselves battling the winter flu without the proper reserves to manage it.  And if you do end up in bed with the sniffles, allow the time to get well… And see if you can get someone to make you some tasty soup, filled with all the goodies of Fall.

Happy Equinox!

What you need:

An oven safe frying pan, at least 8″ or more depending on how many mouths you are feeding.   In my home, the recipe below is enough for two.

Ingredients

• 3-4 eggs or egg whites
• 2 tablespoons milk
• olive oil for sauteing
• 1/2 cup chopped zucchini
• 1/2 cup chopped squash
• 3-4 cherry tomatoes – halved
• 3 tablespoons crumbed feta cheese
• 1/2 teaspoon basil, freshly chopped or dried
• a pinch of Parmesan cheese
• salt and pepper

Directions

Preheat oven to 350°F.

In your oven safe pan, heat oil over medium heat.  Add zucchini and squash and cook until tender but not cooked through, about 3 minutes.  Meanwhile, mix together eggs, milk, salt & pepper, basil and cheese in a small bowl.  Add tomatoes to sauteé in pan, cook for 1 minute.   Pour egg mixture evenly over veggies.  Cook over medium heat until bottom is set, 3-4 minutes.  Place pan in the oven and bake for 8-10 minutes or until middle is set.  If desired, sprinkle Parmesan cheese over top and broil until top is golden brown, about 1 1/2 minutes.  (Please be careful when broiling.  Food cooks very quickly under this high heat and should not be left unattended.)  Loosen the edges, cut in half and serve with grapes or citrus fruit on the side!

For an “on-the-go” version of this dish, double the ingredients and prepare vegetable and egg mixtures separately as stated above.  Transfer veggies to a muffin pan and evenly pour egg mixture into each cup.  Bake until set in the middle, about 10-12  minutes.  Freeze or refrigerate individual “muffins.”  Later, microwave a couple of egg muffins for 1-2 minutes and enjoy!