creating holistic wellness (+ a workshop discount)

Note: This post was previously published here as a part of my freelance work.

Jennifer Capozzi is an inspiration. After being diagnosed with rheumatoid arthritis as a child, she set off on a long exploration of managing her illness via holistic approach. Currently, she assists individuals to support them on their own personal journey toward a plant-based holistic lifestyle. Her work is tailored to the individual client, addressing personal needs and helping them gain a clear understanding on how they want to feel; not just physically, but emotionally and energetically. Her method incorporates avenues of seasonal foods — crafting recipes, implementing herbs blends, and creating unique adornment rituals with medicinal essential oils.

If you are interested in working with Jen and live in the Philadelphia area, be sure to check out her workshop ‘Food As Medicine’ taking place at Greensgrow Farms on Saturday, April 9th. She & Greensgrow have been so kind as to extend a 20% off promo code for anyone interested in signing up. Just enter fp20%off49 (case sensitive) at checkout.

If you’d like to work with Jenn and do not live in the Philadelphia area, please reach out via email (jen@barlumeapothecary.com).

What started this “food as medicine” journey for you personally?

When I was sixteen I experienced what some physicians consider a ‘perfect storm’ — traumatic stress, in conjunction with having one too many vaccinations administered within a short time period, which resulted in what is now termed ‘non-hereditary rheumatoid arthritis.’ My onset was also a rare occurrence — 18 years ago, it did not exist in the medical world. I was not able to actually begin any form of relative treatment for RA until I was 21. By that point I had only 40% range of motion and full deformities in my hands not to mention decreased liver function. I was put on a cocktail of chemotherapy drugs, immune-suppressant injections and a heavy duty anti-inflammatory, along with physical therapy 5 days a week. By 23 I almost lost my liver from the meds, most of my hair fell out and I threw up every time I had to get an injection. By my late 20s I had exhausted every pharmaceutical drug combo and nothing was working to manage my RA. I kept looking for answers. I knew that there had to be a way to heal my body, not to deplete it through conventional medicine.

What was exceedingly helpful as I began researching and trying out different herbs, nutrients and diet options was becoming gluten-free and vegetarian, which helped tremendously with decreasing inflammation, but brought to the surface a bigger issue that is overlooked in our healthcare system, which is addressing the pain, depression and anxiety that comes along with such a terrible disease. Through this process of sampling various pharmaceutical meds and quickly experiencing their numerous side effects, I started to ask my body what it really needed in order to feel better. I had already cultivated an awareness of how my diet effected my RA positively, so each step brought be closer and gave me more insight, I believed that there had to be a better way. Thus jumping both feet first onto the path of weaving together herbal medicine, seasonal diet and the universe serving up (just in time might I add) the desperately needed resource of medicinal grade essential oils, I truly began the healing process. Essential oils were a key aspect in not only supporting my immune system but, more importantly, helped me address and work through the depression and anger that ensues from being in a state of chronic pain. I started studying with an herbalist as well as pursuing my certification for medicinal essential oil practitioner. I knew that there had to be the right recipe that would repair my body.

As a woman who has dealt with — quoting my rheumatologist here — one of the worse cases of RA he has ever seen (he cried on my 30th birthday because he honestly did not think I would live this long) – speaks volumes to the power of plant medicine and one’s own determination and will to not let conventional medicine be the only course of treatment. I chose a different route and I would not be here if I didn’t fight for a better life and a different option – one where I am empowered, confident, in tune with and happy to be present in this body and excited to see repair as I age…rather than choosing to accept and believe that my only future would be riddled full of joint replacements, drugs and ultimately a wheelchair. There is always another option, that road is not always the easiest, but I am forever grateful that I chose this route. I wouldn’t be here nor would I have found what I love if I had not believed there was a way to heal.

What are some big misconceptions that you’ve debunked along the way?

Calorie-counting and that the latest food trend is always just a fragment of a larger picture. Superfoods and supplements can have a place and time, but it’s never a cure-all. It’s all about working in concert with how your body is feeling and responding to what you are eating. Lastly, that not every essential oil or herbal tincture is created equal. Do your research. Get to know the practices and people crafting these medicines and ask yourself if it resonates with your body and your beliefs.

If you were to recommend that our readers make one swap in their diet, what would it be?

The greatest swap I would say is to expand your container and join a CSA. This act alone is a promise to yourself, that you are worth the commitment and it challenges you to try new recipes, get creative and, most of all, to become in tune with what it means to truly eat seasonally. Reconnect to the land. It speaks volumes to choose to swap out your carrots from a chain grocery store (which were shipped a great distance to even get there) with carrots from your local farmer. This is the most effective way to invest in nourishing and supporting yourself, by investing and nourishing your local community. There is something that resonates deeply by engaging with our food through local farms, CSA’s and farmers’ markets — we get to know our farmers, we can ask questions about their methods, we can gain a tremendous amount of insight through these interactions, which ultimately lead us to having a better appreciation of where our food really comes from.

What are some of your favorite plants/herbs for good health?

I could seriously sing songs about kale — it is one of my favorite greens to eat! Kale is high in fiber and iron. As a vegetarian, it has been a key element in my diet to keep my red blood cell count and iron in balance. Not to mention it just makes me happy.

Stinging nettles is another green that is wonderful if you can procure some fresh nettles (just make sure you have some thick gardening gloves on), you can sauté them in coconut or olive oil, incorporating them into any meal in place of spinach or other green. Nettles are high in iron, potassium, calcium, vitamin A and C. This plant has been such a help to me in managing my RA to help remove uric acid from my system, which causes inflammation. Nettle tea is one of my favorites. It’s simple, yet addresses so many internal body systems — kidneys, urinary tract, digestion, circulation — flushing out toxins while nourishing each organ as it passes through. When each of these body systems are supported and operating at optimal capacity it promotes radiant skin, we can absorb nutrients efficiently and our bodies can assimilate them appropriately. Nettle tea is wonderful hot or cold. I love serving my nettle tea with a dollop of raw honey…a few pieces of fresh ginger and a spoonful or coconut oil served hot!

Who are some figures in wellness industry that you look to for inspiration and knowledge?

I am constantly inspired by so many people! Being here in Philadelphia and having such an incredible resource like Greensgrow Farms has been one of the key lifelines in my business, sourcing beautiful seasonal and local produce that allows me to in turn, craft nourishing foods for my clients. I am fortunate enough that many of these farmers, herbalist and chefs I have met along my own journey have become my friends. One of whom, Matt Volz who runs Greyrock Farm in my hometown of Cazenovia, NY continues to inspire me. Matt has integrated some old farming methods, utilizing draft horses to work the 200+ acres, producing some of the most gorgeous fruits and vegetables a girl has ever seen. The farm share Matt has put together is one of the most well-rounded offerings I have seen, each item is outstanding in its own right — raw milk, breads made from local grains, fermented foods, grass -fed beef, pork and chicken from the farm. I think most folks have this idea that farm life is a simple life. It is in the fact that we get back to the basics, but in order to achieve that it takes a tremendous amount of conscious and consistent effort to keep that vision clear and in focus, not to mention a passionate commitment to that lifestyle. Every time I go home, I stop by Greyrock before I head back to Philly. It’s a reminder to myself to keep my vision clear.

Deb Soule from Avena Botanicals has always been such an inspiration to me… She is a legend in biodynamic farming and that energy shines through in her herbal products. If you ever find yourself in Rockport, Maine, do yourself a favor and stop by to see Deb and her incredible herbal gardens. She pours so much sacred love and ritual into cultivating her herbs.

One of my favorite blogs for the past few years has been My New Roots by Sarah Britton. Her blog has been immensely helpful to me on my own journey. Sarah has this natural way of story telling and how her daily practices inspire her to take certain comfort foods and reinvent them into a rejuvenating experience. Ultimately, this is what we all want when we eat, we are initially trying to satisfy our hunger, but, in peeling back that first layer of the onion, we are also trying to satisfy our emotional need to be comforted and supported. All food has an energetic aspect to it — when we consume certain items, an internal conversation takes place. We just need to tune into that dialogue.

What does “free” mean to you?

“Free” to me is being able to move through life fully present, not bound by the stories of my past, but able to enjoy my current moment. Curating daily life with a clear intention that connects me with how I truly want to feel and my heart’s desires. Most of all, “free” to me is living life guided by my intuition, not by what I ‘should do’ or imposed expectations or thoughts, but my own. Intuition is being in tune with each part of ourselves — mentally, physically, emotionally and spiritually. Being in nature, I am grounded and in awe of the immense possibility that surrounds me. It is that energy that consistently reminds me to keep going, to let go of the fear of forging my own path, rather take a cue from the landscape around me, there is always another way. The path less traveled can feel insurmountable, but keep climbing, trust your intuition — the view is always worth the trek. . . enjoy the journey, be open to wherever it leads.

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Follow Jenn for More

Website: www.barlumeapothecary.com

Instagram: @barlumeapothecary

Email: jen@barlumeapothecary.com

turmeric latte recipe

Note: This post was previously published here as a part of my freelance work.

This recipe was born out of my deep love for chai lattes. While I enjoyed them greatly, I cringed a bit each time I saw one made for me. Out of a box, a pre-made concoction poured; each packed with sugars and preservatives that no one should be consuming. So I decided to try my hand at a natural version. At about the same time, I’d been looking to incorporate more turmeric into my diet. Turmeric has a scrolling list of benefits, but my primary reason was to help with inflammation in the joints. And so, this amazing, amazing drink was born. You can make it warm and drink it right away, or store it in the fridge for an iced version. When I do iced, I like to throw a tablespoon of chia seeds in there while it cools. So many health benefits in one simple drink!

Ingredients

1 Tbs Turmeric Powder

1 Cinnamon Stick

5 Cloves

2 Cups Milk (Your Choice - Almond, Soy, Dairy, Hemp, etc)

1 Tbs Coconut Oil

Directions

1. Simmer turmeric, cinnamon, cloves, and milk on the stovetop for 15 minutes. Add more milk if it reduces down too far.

2. During the final minute, add in the coconut oil and stir. 

3. Remove the cinnamon stick, and transfer mixture to a blender. I use my Nutribullet, but any blender will do. Buzz mixture for a quick minute to build foam.

autumn ayurveda cleanse

Fall is a time of year that signals change. According to the ancient studies of Ayurveda the energies around us are shifting from pitta to kapha. Our bodies have stored up so much pitta from the fiery summer, and we need to cleanse it out to prepare our constitutions for a slower, cooler, sweeter winter. 

There are so many cleanses out there, but what I’m going to introduce you to today is an Autumn Ayurveda cleanse. This is not a starvation diet. It will not make you skinnier. Instead, we’ll focus on slowing down the digestion to allow the body to rid itself of toxins. We’ll take a minute to be with ourselves, to slow down, to be selfish; so that the rest of the year we can be active and giving. 

Twice a year, as we move into spring, and as we move into fall, it is healthy to allow yourself this time. Read on for a description of an Autumn Ayurveda  cleanse. This routine can be followed for anywhere from 3-10 days. 

Kitchari

While on the cleanse, you are going to eat a diet of kitchari for breakfast, lunch, and dinner. Kitchari is made with mung beans, basmati rice, and a special herb blend that includes turmeric, fennel, mustard seeds, cumin seeds, ginger, natural mineral salt and asafoetida. 

Each evening, make a batch for the following day. When you go to eat your kitchari, make sure it’s always warm. All throughout this cleanse, you want to consume only warm foods and liquids. You’ll start with a little bit at breakfast to kickstart your digestion, and then you’ll have your biggest meal at lunch. In the evening, consume a smaller portion for dinner. At lunch you may pair the kitchari with steamed vegetables or a soft/hard boiled egg if you wish. Just make sure that you’re not cooking anything in fat ie. olive oil, butter, coconut oil, etc. If you’re hungry, eat more kitchari. You should never feel starved while on this cleanse. 

Here is how to make your kitchari.

Ingredients

1 Cup split yellow mung dahl

1/2 Cup basmati rice

1-2 Tsp kitcharee spice mix

1 Tsp grated or minced ginger

Cilantro and lemon to garnish

Salt to taste

Directions

Wash the rice and beans to remove extra starches

In a large soup pot, add beans, ginger, and chitchat spice mix with 10 cups of water. Let cook for about 15 minutes.

Add rice and cook for another 15-20 minutes.

Skim off any foam that produces at the top while you’re cooking your kitchari

Mornings

In the mornings, you’ll use a tongue scraper first thing. Scrape from the back to the front of your tongue seven times to remove the residue that has built up overnight. Then prepare a warm drink of water or herbal tea. After you’ve had your tea, indulge in 15-20 minutes of gentle yoga. Nothing crazy, you want to take it easy while you’re on your cleanse. Just stretch it out and move with your breath for a short time. This will get the prana moving. Once you’ve had your yoga time, fill your belly with some kitchari, and go about your day.

Abhyanga

While your cleansing internally, you can help activate the process from the outside as well. Either in the evening or in the morning, you will practice Abhyanga, a form of self massage. This helps release toxins held in the muscles, so that your internal system can flush them out. To perform abhyanga, first heat some water on the stove top. Then immerse a mason jar of sesame oil in the water, so that the hot water can warm the oil inside. To perform the massage, start at your feet and hands, massaging toward your heart with the warm oil.  On joints, massage in a circular motion, and in between the joints use long linear strokes. Massage your scalp, around your nostrils, your ear lobes, get every crevice, but don’t massage over your entire face. After you’ve done your massage, let the oil sit for 20 minutes before hopping in the shower. This is a great time to journal or meditate. Once you’re in the shower, just rinse the oil off, don’t use soap. 

Warm Liquids

Throughout your cleanse be sure to drink warm liquids. Heat your water, drink herbal tea (not caffeine!), or sip down warm organic unsweetened almond milk. You want everything that goes into your body to be warm.

Triphala

In the evenings, you’ll take a slight laxative and powerful antioxidant called triphala. You’ll want to take this supplement on an empty stomach, so its suggested to do so right before bed. Heat up some water, like you would for tea, and stir in 1/2 teaspoon of triphala powder. Let steep for 15 minutes and then drink down, dregs and all.

Ghee

On days 4-6 of your cleanse, you will practice therapeutic intake of fat (ghee). This treatment is designed to mobilize fat soluble toxins stored deep in the tissues. Thirty minutes after waking up, you will drink down warm ghee on an empty stomach. Each day, you will increase your dosage by two tablespoons, starting at with two on the first day. After you’ve taken your ghee, do not eat until you feel absolutely hungry. 

Castor Oil

The second to last evening of your cleanse, you will drink a detox tea before bed. Then when you wake in the morning, mix 2 tbs of organic castor oil with 1/2 cup of hot water and the juice of one orange. Drink it down, and like with the ghee, don’t eat until you're hungry. 

Journaling

Throughout your cleanse, take the time to reflect. You allocate this time for yourself, so be sure to pay attention. What thoughts and emotions come up? What differences do you notice in your body? Be slow, thoughtful, and introspective.

tea time

As autumn sets in, I begin to swap my lemon water for something warmer and more soothing. I wrap my hands around the tea cup to warm myself; and I let the scented steam drift up into my face, filling my nasal passages with herbal perfumes. 

I recently tried a tea unlike anything I'd tasted before. The tea was a saffron tea from Kiwana Tea. I was immediately intrigued to try it when I heard that it was made with saffron. Living amongst many Pennsylvania Dutch decedents, saffron is no stranger, however it is something I came to know and love later in life. It has a very subtle flavor -- like a mouse, it delicately sneaks up on you. Once you're able to tap into it, you find a world of flowery personality. 

So, if like me, you want to get started on building out a killer tea cabinet for the months ahead, give Kiwana Saffron tea a try! It will be a cooky little addition to your collection. And a great one to whip out when you want to impress friends with something different. 

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Purchase: Kiwana Tea

corn coconut-curry ramen

Note: This post was previously published here as a part of my freelance work, and was written by my darling boyfriend, Adam. 

No, no—we're not talking about the instant noodle packets you bought by the case during your most frugal college days. Rather, this recipe pays homage to the Japanese culinary phenomenon that's gaining serious momentum here in Philly and other cities across the country. Though there are regional variations, the main theme always center around a delectable broth, dense chewy noodles and an array of tasty toppings. Ramen represents everything we love about good food: it's deceptively simple, addictingly delicious and takes great talent to master.

Lacking rather substantially in the latter, we used store-bought fresh ramen noodles (found at your local asian supermarket) and focused our efforts instead on the broth.  We took a departure from the traditional pork and miso flavored broth and went with a Thai curry profile. We based it on this week’s garlic from SIW Farm in Chadd’s Ford, long hots from Linvilla Orchard in Media and corn from Sunny Harvest.

The foundation of this broth uses corn stock, which we make every time Greensgrow grants us corn in the CSA share. After you chomped the kernels from the cob, or cut them away for use in salsas or salads, save those cobs! There's so much flavor left in them. All you have to do is simmer them in water for an hour or so. Strain them out and freeze the for later use. Once you've experienced the sweet, corny virtues of a good corn stock you'll mourn all the flavor you’ve ever tossed in the compost heap.

Cook time: 1 hour

Prep time: 35 minutes

Serves 5

Ingredients: 

2 large onions

4 cloves of garlic

4 ears of corn, kernels removed from cob 

2 long hots

2 inches ginger

2 quarts of corn stock

1 can (14 ounces) coconut milk

2 limes, juiced and zested

1 bunch of chopped cilantro

2 Tbl muchi curry powder

1 Tbl turmeric powder

2 tsp garam masala 

¼ cup (approx.) sesame oil

5 eggs

1 package (16 oz) tofu

1 package fresh ramen noodles

Directions:

Chop the onions, garlic, ginger and long hots. Then, in a 5-quart stock pot, saute the vegetables in a generous amount of sesame oil over medium heat.

Season the vegetables with curry powder, tumeric, garam masala and a pinch of salt. After about 5 minutes, add the corn stock and coconut milk and bring to a simmer. 

Meanwhile, place the eggs in a small pot and cover with cold water. Place the pot on high heat and bring to a boil. Keep a close eye on the eggs. Allow them to boil for 1 minute then transfer to a bowl of ice water to shock them. Peel the shells and set aside.

Refill the pot with new water and bring to a boil, preparing to cook the noodles.

Cut the tofu into small triangular pieces and pan fry in sesame oil until they brown on both side. Transfer them to a paper towel lined plate to sop up any extra oil.

Now, back to the broth. After it's been simmering for 20 minutes or so, add the corn kernels and adjust the seasoning to taste with salt and black pepper. Remove from heat and finish with the fresh cilantro, lime zest and lime juice.

Now that the both is finished begin cooking the noodles. Drop them in boiling water one bundle at a time, stirring them constantly to keep them from sticking. They only require about 3 minutes to cook. Using a small mesh strainer, pull the cooked noodles from the water and place in soup bowl. Ladle the broth over the noodles and garnish with a soft-boiled egg, tofu and extra cilantro.

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grilled shrimp & apricot risotto

Note: This post was previously published here as a part of my freelance work, and was written by my darling boyfriend, Adam. 

Risotto is the king of rice dishes.  Fried rice, paella, curry—they got nothing a proper risotto. The difference is in the rice grains. Proper risotto is made with arborio rice, a super-starchy, creamy variety cultivated in Italy.  

But it’s more than the grains themselves that distinguish risotto from other rice dishes. The unique method of cooking the arborio is truly what makes risotto special. Hot vegetable or chicken stock is added to the cooking arborio grains one ladle at a time.  When the rice absorbs all the liquid, another ladle is added. This process, along with constant stirring, extracts all the starch from the grains, giving risotto its characteristic creaminess.

For this version of risotto, we cooked in this week’s apricots form Beechwood Orchards.  We anchored the savory element of this dish with John Glick’s sweet onions and finished it with mint and basil to really drive home the summery flavors.  And because it’s grill season, we figured, hey, why not throw some shrimp on the barbie too. 

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients:

10 large shrimp

1 cup arborio rice

3 cups vegetable stock (approx.)

1 large sweet onion

1 lb apricots

1/4 cup cream cheese (as per Naomi’s Italian grandma’s secret recipe)

3 sprigs of mint

3 sprigs of basil

1 cup chopped parsley

2 lemons, juiced and zested

1 Tbl smoked paprika

1/2 cup olive oil

Salt to taste

Directions:

Begin by shelling and deveining the shrimp.  Transfer them to a medium mixing bowl and pour in the half a cup of olive oil. Toss in lemon zest, parsley, paprika and a dash of salt. Mix thoroughly, ensuring the ingredients are evenly distributed over the shrimp.  Refrigerate for at least an hour to give the marinade time sink in.

Bring the three cups of vegetable stock (or water) to a simmer in a small pot.

Dice the onions and sweat in olive oil in a large stock pot over medium heat until they become translucent.  Add the rice and toast in the pan until it begins to pop and crackle.  That sound is the shells of the rice grains splitting, which will allow it to cook more quickly and evenly.

Add the simmering vegetable stock one ladle at a time, allowing the rice to absorb the liquid incrementally.  Stir the rice almost constantly to agitate more and more starch from the grains

While the rice is cooking, slice and pit the apricots, cutting them into eighths.

After about 15 minutes the rice should be close to finished.  Check its doneness by chewing a small bite.  If the grains of rice stick in your molars, the risotto needs more time.  

When the rice is close to finished, add the apricots; they don't need much time to cook.

Turn off the heat, and stir in the cream cheese, mint and basil.  The risotto should be very creamy and loose enough so the grains don’t try to clump together.

Meanwhile, throw the shrimp on the barbie and grill away. 

hoe cakes with savory sour cherry chutney

Note: This post was previously published here as a part of my freelance work, and was written by my darling boyfriend, Adam. 

Cherry season, in this area, is fleeting and fickle. Cherries are a delicate fruit, prone to weather damage,  and during their short peak period of ripeness (only a little more than two weeks!) they’re prized pickings for birds and other pests.  Any local cherries that make it to your fridge are a thing to be treasured. 

So now that all of us CSA members have them, let’s revel in cherry season. Let's wring every drop of local cherry possibility from these few short weeks. Of course, you can bake a cherry pie or make cherry ice cream. You can freeze them, can them, or dry them. Or you can do like we did and make a sour cherry chutney.

We began by slowly caramelizing Emanuel Stoltzfus's dashing candy onions, then added the cherries. To ballast their tartness we added a few spoonfuls of wildflower honey. We bolstered the savoriness with the copious addition of black pepper and fresh thyme.The result is a fruity spread that’s sweet and sour, and a perfect compliment to cheese.

To make a dish of it, we spread it atop old fashion hoe cakes. These quaint little corn meal pancakes are said to have originated in the rural South. Farmers, the story goes, would heat the flat metal ends of their hoes in a fire and grease them up as impromptu griddles.  They drizzled batter right on their searing farm tools to cook a quick lunch in the field.  We finished the hoe cakes with some creamy Camembert, but goat cheese or blue cheese would work just as well.

Savory Sour Cherry Chutney

Prep time: 30 minutes

Cook time: 20 minutes

Ingredients:

2 cups of sour cherries

½ medium onion, chopped (about ¾ cup)

¼ cup honey

3 Tbl of thyme leaves

Fresh cracked black pepper to taste

Directions:

Begin with the hardest part: pitting the cherries.

Next, in a medium sauté pan, sweat the chopped onions in olive oil over medium heat until they begin to brown.

Add the pitted cherries and bring to a simmer. Then add the honey. Feel free to use more honey if necessary to balance out the sourness of the cherries.

Pick the thyme leaves from the stems and add them to the chutney. Crack a generous amount of black pepper into the sauce until it begins to taste rich and spicy.

Continue to simmer the chutney until it has reduced to a jam-like consistency.

Hoe Cakes

Prep time: 5 minutes

Cook time: 10 minutes

Ingredients:

1 cup course ground corn meal

½ cup flour

1 tsp baking powder

½ tsp salt

1 cup water

Directions:

In a large mixing bowl, combine cornmeal, flour, salt and baking powder. Slowly whisk in the water (you can use milk instead if you prefer) until it resembles thick pancake batter. Depending on the brand of flour and cornmeal you might have to add some extra liquid to get the right consistency.

Let the batter rest for a few minutes to activate the baking powder and hydrate the cornmeal. Meanwhile, place a 10” skillet (or large-sized hoe) on medium heat and lubricate it with a small pad of butter.

Ladle the batter into the hot skillet and spread around evenly with the bottom of the ladle. After bubbles begin to form around the hoe cake, flip it and cook the opposite side until brown. Repeat until all batter is used, this recipe should yield three large cakes.

Next, using a jar lid, cut perfectly round, finger-food-sized pieces from the larger pancakes. Spread the chutney around the cakes and melt your cheese of choice on top using an oven set 400 F for approx. 5 minutes.