​Have the winter blues set in yet? Not a familiar term? If not, you likely live in the south😉. The winter blues could be defined as when cold weather arrives, the sun shines less, you are freezing your derrière off, and on top of it, you feel like you have less energy. Yup, winter has arrived.
If your symptoms feel more extreme, you might be suffering from SAD or Seasonal affective disorder. SAD is a type of depression that’s related to changes in seasons — SAD usually begins in the fall months and continues into the winter months. It can sap your energy, making you feel moody, and with no desire to remove your body from a warm blanket and the couch. If this is relatable, I highly recommend discussing it with your physician.
Whether it is a case of the winter blues, or the more extreme SAD, do not just brush off that yearly feeling of a seasonal funk. You do NOT have to tough out on your own. Seek the help you need. And hell yes, the ongoing challenges of Covid could surely be adding to your lack of sunshine bliss.
One way to tackle the chilly times is to warm up with some hot and tasty foods and beverages. You can feel your best during the winter months, but it likely will take some effort. Preparing and consuming hot meals and drinks during the colder months helps to warm you from the inside out. Here are some tips to get started:

• 🌶 Incorporate warming spices such as cinnamon, cumin, turmeric, cloves, paprika, garlic, cayenne pepper, chili pepper flakes, and ginger. Think hot drinks, savory oatmeal, spicy chicken, shrimp, and tofu dishes.
• 🍲 Prepare one or two larger meals over the weekend, to nourish you throughout the week. Your favorite curry dish would be a win.
• 🧣Bundle up and get outside. Fresh air is mother nature’s gift to the soul.
• 📚 Embrace the slow down. Read one of the books on your list, listen to music, rewatch a favorite movie, take a longer walk — inside or out.
• 🙌🏾 Turn inward, listen to your thoughts, and challenge your negative ones. Change them into positive or neutral thoughts. Empower yourself to change them. You can do it!
• 🍜 Choose hot meals as much as possible. Soups (see December post), stews, and roasting lots of veggies in the oven work great for lunch and dinner. Prep on Sunday and heat up during the week.
• 🍵 For breakfast, switch out your cold cereal or yogurt, for some hot oatmeal, eggs, and other savory breakfast options.

Move more, outside whenever possible, embrace the slower times, mindfully turn the negative into positive. Be brutally honest to you — what is true for ourselves right now, leaning into self-kindness and appreciation, while continuing to strive for your personal vision of self-care and health. And heat things up!

INGREDIENTS
2 cups egg whites or egg substitute
4 cloves garlic, minced
1 cup onion, chopped (tip: caramelize a whole bunch for another dish)
1 bell pepper, chopped
1 cup cooked crumbled chicken or veggie sausage
1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes)
1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted)
2 cups egg whites or egg substitute
pinch of chili flakes, kosher salt, and freshly ground black pepper
Nonstick olive oil cooking spray or olive oil spritz
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PREPARATION
Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray.
Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta).
Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture.
Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving.
Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.

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INGREDIENTS
1 1/2 cups Old Fashioned Rolled Oats
2 cups almond milk (or desired milk: cow, cashew, or coconut milk)
1/2 teaspoon vanilla extract
3 Tablespoons chia seeds
Optional toppings (ANY combination):

• 1 Tablespoon natural peanut butter + 1 Tablespoon low sugar maple syrup (or reduced sugar jelly)
• 1/2 cup fresh berries + 1/4 cup Greek yogurt + 1 teaspoon honey
• 1/4 dark chocolate chips or cacoa chips + 1/2 cup sliced banana
• 1/2 cup diced apple +1 Tablespoons honey + cinnamon
• 2 Tablespoons chopped pecans + 1/2 cup sliced banana + honey drizzle

PREPARATION
In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid.
Place in fridge overnight.
Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed.
Top with your favorite combinations, stir and enjoy! Makes 6 servings.
*Just want one serving? Go with 1/6 of all listed ingredients!

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INGREDIENTS
½ medium onion, chopped
4 cloves garlic, minced
1 pound lean ground turkey (or other lean meat or meat substitute of choice)
½ teaspoon kosher salt
½ teaspoon red pepper flakes (more if you really like to spice things up!)
1 Tablespoon basil
½ Tablespoon oregano
28 ounce can diced tomatoes, no salt added
1 Tablespoon balsamic vinegar
12 ounces whole grain pasta
Nonstick cooking spray
Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley

PREPARATION
Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.

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INGREDIENTS
1-ounce tequila
1/2 ounce elderflower liqueur
4 ounces hot chocolate
PREPARATION
Heat the hot chocolate until warm. Add the tequila and elderflower liqueur. Stir well. Pour into a mug and garnish with marshmallows

With the cooler temps of fall approaching, the desire for comfort food begins. The phrase “comfort food” has been around at least as early as 1966. In all of its historical deliciousness, comfort food is nourishing to the body and soul, but it can also can play a role in emotional eating. Our physical, intellectual, emotional and spiritual health are intertwined. Fueling your soul on all levels can lead to happiness and satisfaction. Comfort food can be an influential part of this formula, along with balance, variety and moderation in all things.

When it comes to creating comfort and satisfaction around food, choose plant-based meals; that means, loads of fruits, veggies, whole grains and lean protein. And don’t forget to add that glass of wine 🍷. Low fat foods have their place, but sometimes going with less is more works just as well. Find your happy balance. There is no such thing as a “diet” or diet foods. There is just food. Delicious, wholesome food. Choose healthy daily living behaviors. Ignore the images of perfection around you. No body is perfect.

So bring on the comfort of fall with nourishing foods and a comfortable spirit, but find the balance that makes you smile. Life is about choices. Choose your path. Create your happiness from the food you eat, the air you breathe, the movements you take, the people you surround yourself with. There are a lot of choices out there. Choose you.🥰
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breakfast: CARROT MUFFINS
These tasty muffins are filled with carrots, banana and whole grains, to power up those school mornings or snack times. They are high in fiber, helping to keep you (and/or your student(s)) full for longer. Adding some natural jam or light spread on top makes these a favorite in my house.

INGREDIENTS
1 1/2 cups finely grated carrots (about 3–4 large carrots)
1 1/2 cups whole wheat flour
1/2 cup steel cut oats
1 teaspoon ground allspice
2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
2/3 cup nonfat yogurt, plain
1 mashed banana
1/4 cup fresh orange juice
1/4 cup honey
2 Tablespoons vegetable oil
1 teaspoon fresh lemon juice
Nonstick cooking spray

PREPARATION
Preheat oven to 350 degrees. Use nonstick muffin pan or paper liners and spray with nonstick cooking spray.

Combine the flour, oats, allspice, cinnamon, baking powder and baking soda in a large mixing bowl and stir to blend. Make a well in the center. In a separate small bowl, combine the carrots, yogurt, banana, orange juice, honey, oil and lemon juice. Pour into the well in the dry ingredients. Blend gently and thoroughly, until all of the ingredients completely combined. Spoon batter into prepared muffin cups, filling them about 3/4 to the top.

Place muffin tray in oven and bake for about 22–25 minutes, or until muffins begin to pull away from the sides. Cool in pan. Serve warm with a tasty topping. Makes 12 muffins.
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lunch: MINI CARAMELIZED ONION QUICHE
Nothing quite says comfort like a quiche among friends👩‍❤️‍👩, especially when served with wine. Quiche can be anything you want it to be — sweet, savory, mini, pie-size, vegetarian, meaty, spicy. Whatever your flavor, just go light on the crust. A quiche crust could be made with phyllo dough, just a touch of crust on top, or without a crust at all.

INGREDIENTS
2 Tablespoons extra virgin olive oil
2 1/2 cups thinly sliced sweet onions
3/4 cup evaporated nonfat milk
3/4 cup nonfat milk
3 whole eggs (or egg substitute equivalents)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup grated provolone cheese
6 phyllo dough sheets, thawed
Nonstick cooking spray

PREPARATION
Preheat the oven to 350 F. Place a sheet of phyllo dough on parchment paper. Lightly spray with oil, then place another sheet on top. Repeat layering until you have 6 sheets stacked up. Using a sharp knife, cut the stack into 12 equal pieces. Press each piece into the cups of a muffin tin. Bake for about 13–15 minutes (for regular muffin tin size, 8–10 minutes for mini), or until golden brown. Keep an eye on the oven to make sure they don’t burn. *If this part sounds like a drag, buy those pre-made ones!

While the cups are baking, heat oil in a nonstick skillet over medium heat. Add the onions and cook, stirring frequently until very soft and caramelized, about 12–15 minutes. Remove the onions from the pan with a slotted spoon and put aside.

Whisk together the evaporated milk, milk, eggs, salt and pepper in a medium bowl. Stir in the onions and cheese. Pour into prepared shells. Bake 18–20 minutes, or until egg is set. Remove and let sit for 10–15 minutes. Serve warm. Makes 24 mini quiches; approximately 4 lunchtime servings. *Crustless option: Skip the phyllo dough and pour mixture into a 9-inch pie pan coated nonstick cooking spray. Bake 40–45 minutes, or until set.
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dinner: GREEN CHILE CHICKEN ENCHILADAS
Tex Mex style enchiladas are a smoky, cheesy way to use up your leftover chicken (feel fee to substitute tofu, shrimp, beans, etc). Their combination of protein, veggies and whole grains are quite the comforting, satisfying combination.

INGREDIENTS
2 1/2 cups shredded chicken
1/4 cup onions, diced
1/4 cup green chiles, diced
1 cup cheddar jack cheese, shredded, separated
1 teaspoon fresh lime juice
8 corn tortillas (or whole wheat)
Nonstick cooking spray
1 1/2 cups enchilada sauce (homemade or store-bought)
Topping options: fresh cilantro, fresh chives, avocado, jalapeño peppers

PREPARATION
Preheat the oven to 350 F. Coat a 2-quart size baking dish with cook spray. Spread a thin layer of sauce on the bottom of dish. Combine the shredded chicken, onion, green chiles and half of the cheese in a bowl and set aside.

Place tortillas on a microwave-safe plate. Cover with a damp paper towel and heat in microwave for about 40 seconds. Fill tortilla with about 1/4 cup of filling. Then roll it up and place seam side down in the baking dish. Repeat with all of the tortillas and filling. Pour the sauce over the tortillas, using a spoon to spread it evenly. Top with remaining cheese. Bake for 20 minutes or until bubbly. Makes 4–5 servings.
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#EddieVanHalen RIP

For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com

I don’t know about you, but I spend my pre-breakfast hours trying to match what syncs best with my coffee. And it is hard — most likely because what truly blends best with coffee are hefty, sweet, starchy foods like cinnamon buns, muffins and pancakes. Yum! Truth be told, these are definitely some of my favorite foods.

However, they are not what I choose for my daily breakfast. Unless of course, you want to start the day with anywhere from 600+ calories, 20+ grams fat, 5+ grams of saturated fat (the cholesterol-raising & limit as much as possible type of fat). I reserve these delicacies for special treats and I make sure to enjoy every bite.

What should we eat for breakfast? Like all meals, you want to go for a balanced plate — 50% produce, 25% lean protein, 25% whole grains. Whole grain cereals with at least 5 grams of fiber per serving can absolutely work. Just be sure to monitor your portion size, top with fresh fruit and a lean protein source like nonfat greek yogurt or nonfat milk/non-dairy milk. Eggs and egg whites are excellent sources of protein. They can easily be paired with a cup or more of non-starchy veggies like spinach, tomatoes, broccoli and a slice of whole grain bread. Smoothies can also do the job, as long as you find that the liquid calories hold you over as long as solid foods do.

Since many people are leaning in to their baking skills right now, baking healthy breakfast items can surely be a part of your breakfast repertoire, without breaking the fat and calorie budget before noon. You can even turn some of your old favorites into healthier options:

Instead of heavy cream → evaporated skim milk

Instead of whole milk → nonfat milk

Instead of sour cream → light or nonfat sour cream
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Instead of oil → applesauce
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CARROT PANCAKES

Carrot pancakes are a tasty substitute for the old school carrot cake muffin. I created this recipe for a contest, of which I did not win :), but still felt (and my testers/family agreed) was worth sharing. This could be breakfast, brunch or ‘brinner.’

INGREDIENTS
3 large carrots, washed and peeled, finely grated (this is key)
1 1/2 cups whole wheat flour
1/2 cup all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons ground cinnamon
1/8 teaspoon nutmeg (optional, if nutmeg is not your thing)
1/4 cup light brown sugar
1/4 cup almond milk (could also use nonfat milk)
1 1/2 cups buttermilk, low fat (No buttermilk on hand? A quick sub: 1 cup any milk plus 1 Tablespoon lemon juice. Let mixture sit for 5–10 minutes. Stir and good to go.)
1 teaspoon vanilla extract
1 whole egg + 2 egg whites
Maple syrup or nut butter (optional)
2 Tablespoons crushed pecans (also optional)
Nonstick cooking spray

PREPARATION
In a large bowl, stir together flours, baking powder, salt, cinnamon and nutmeg. In a separate medium bowl, whisk together brown sugar, milk, buttermilk, vanilla and eggs. Add shredded carrots and mix to combine.

Add flour mixture to the milk mixture and fold to combine. Heat a griddle pan over medium-high heat. Spray with nonstick cooking spray. Pour 1/3 cup batter per pancake into the griddle pan, creating a small circle. Cook until small bubbles appear on top or until bottom is golden brown, about 3 minutes, then flip. Repeat with remaining batter. Serve pancakes with crushed pecans on top, a dollop of greek yogurt, a dab of maple syrup or your favorite nut butter, if desired. Makes 6 servings = 2 pancakes per serving.
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​Nutty Smoothie
This quick smoothie is filling and provides a balanced meal in your morning cup.

INGREDIENTS
8 ounces unsweetened vanilla almond milk
1 cup frozen blueberries (or bananas, strawberries, etc)
2 cups baby spinach
1/2 Tablespoon honey
1–2 Tablespoons peanut butter or almond butter (or PB2 for an even lighter concoction)

PREPARATION
In blender, puree ingredients until smooth. Pour into tall glass and serve with thick (recyclable) straw. Makes one serving.

​I Want An Egg!
For some folks, eggs are the only food that says breakfast. They are quick and easy to whip up in the morning, as well to experiment with your favorites veggies and spices.

INGREDIENTS
1 slice whole grain bread
1/4 fresh avocado
1 teaspoon fresh lime juice
1 egg or 2 egg whites
3 radishes, sliced thin (and/or a cup of mushrooms, spinach, tomatoes)
Nonstick cooking spray

PREPARATION
Spray a small sauté pan with nonstick cooking spray and place over medium heat. Add egg to the pan. Cook until edges are brown, flip egg and continue cooking until yolk is close to solid (or desired degree of doneness). Set aside.

Mash the avocado and lime together in a small bowl, until smooth.
Spread avocado mixture onto slice of bread.

Top with cooked egg and sliced radish (or other veggies). Perhaps a little hot sauce to taste. Makes one serving.
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Pizza-style🍕: Skip the avocado and melt a little mozzarella cheese on top instead. Finish with a tablespoonful of marinara sauce.