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Seasonal Bites

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As summer transitions to fall, we start to see a shift in the produce available at the farmer’s markets. Check out CUESA’s Seasonality Chart to see what’s in season now in the Bay Area.

Here’s a delicious and healthy recipe that gives you an opportunity to use up the last of summer’s abundant zucchini and enjoy apples as they come into season.

Zucchini Apple Muffins

Ingredients

3/4 cup of applesauce

3 eggs

1 teaspoon vanilla

1-2 Tablespoons honey (optional)

2 cups almond flour

2 Tablespoons coconut flour

1/4 teaspoon sea salt

1/2 teaspoon baking soda

2 teaspoons cinnamon

1 teaspoon apple cider vinegar

1 heaping cup of shredded zucchini (Place in a clean, dry dish towel and squeeze out as much liquid as possible.)

1 medium apple, peeled and diced into 1/4 inch chunks

Instructions

  1. Preheat your oven to 350 degrees and grease muffin tin with coconut oil.
  2. In a bowl, combine the applesauce, eggs, vanilla, and honey (if using). Mix well.
  3. In a separate bowl, combine the almond flour, coconut flour, sea salt, baking soda, and cinnamon.
  4. Pour the wet ingredients into the dry. Add in the apple cider vinegar, diced apples, and shredded zucchini. Mix well.
  5. Portion out the batter into 12 muffin liners.
  6. Bake for 25-28 minutes – until a knife inserted into the middle of the muffin comes out clean.
  7. Remove from the oven and let the muffins cool.
  8. Store any leftover muffins in an airtight container in the refrigerator or wrap individually in plastic wrap and freeze.

(Read more about Angela Ross, CNC and her nutritional coaching practice HERE.)

photo from thisisgoodhome.com

Staying Healthy During Cold and Flu Season

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Late fall through early spring is traditionally cold and flu season. To stay as healthy as possible and to keep those around you healthy, consider these tips:

  1. Wash your hands – Your hands touch all kinds of shared surfaces through the day and a quick stop to wash your hands with warm water and a little soap can really make a difference. How do you get your kids to wash well? Teach them to wash while they sing the Happy Birthday song twice, or about 20 seconds. Alcohol based hand sanitizer is better than nothing, but, the pressure from the water on your hands does a better job.
  2. Wash your surfaces – Keep things clean around the house to avoid picking up infections from others.
  3. Avoid others who are sick – Do your best to avoid friends, family and coworkers who are sick. We can do our part to help each other by staying home from work and keeping kids home from school when they are sick. The general rule is stay home 24 hours past the last fever before heading back to work or school.
  4. Cover your mouth with your elbow when you cough
  5. Keep your hands away from your face – Especially your nose, eyes, and mouth which are easy germ entry points.
  6. If you get sick, take care of yourself! – It’s true. Let yourself sleep the amount that you need. Drink lots of fluids. Eat nutritious food. Don’t smoke. All these things are important for prevention and treatment of illness.
  7. Is it more than a cold or flu? – The flu virus can be very serious. Sometimes the flu can even set you up for a more serious infection like pneumonia. If you are ill for more than 5 days, short of breath, unable to keep fluids down, or are suffering from dehydration, severe pain, or are unable to take care of yourself, please contact our office so that we can help you to get the care that you need.