So this summer I (Britt) have been growing fresh basil on my balcony and let me tell ya, there is nothing better than ultra fresh herbs! 🌿 Herbs are a great way to incorporate a ton of flavour into dishes without adding extra fat or salt.
My basil plants are thriving so I used some up to make this DELISH fresh basil pesto. I used both green and purple basil in this recipe- purple basil is similar in flavour to green except it is a little less sweet. I also used fresh garlic from my community garden!
What is your favorite dish that uses pesto?
Makes ~1 cup of pesto
Ingredients:
1.5 cups fresh basil leaves (I used a mix of purple and green basil but you can use whatever you have on hand/ can find in the grocery store)
2 small cloves, garlic
1/3 cup pine nuts
1/2 cup parmesan cheese
Fresh ground pepper
1/3 cup olive oil
Directions:
1. In a food processor, add all ingredients except olive oil. Pulse the ingredients until a coarse mixture forms.
2. Turn the food processor onto low and slowly add the olive oil in a steady stream.
3. Serve immediately or store in an airtight container in the fridge for up to a week. ENJOY!
This beautiful quote speaks so nicely to the role ecotherapy plays in our overall health. It helps ground us. Calm us down from the HYPE of life. Supports our mental and emotional health as we unplug from our overactive lives 🤯🥴📢🔌.
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Today, we wrap up our exploration of ecotherapy and how it can support overall wellness. So far, we’ve touched on how you can bring nature inside. Keep reading for more ideas on building your own ecotherapy program 📝.
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👩🏽🌾 Dip Your Toes in Horticulture (Read: Just paint your thumb green already, no one will know the difference!)👩🏽🌾:.
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If you are #condoliving, grow some herbs from seed/starter plant, or salad greens! 🥗🥬.
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Plant some veggies next season at a community garden plot! 🥒🌽🍠.
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🐕Get Close to Animals🐕:.
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Go on animal sighting strolls! Leave your screen behind and be on the lookout for insects and animals, whether in the countryside, or a city park! 🐝🐦.
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Volunteer as a dog-walker at your local shelter, or offer to walk a neighbour or friend’s dog once per week! You can reap the benefits of being around an animal without the responsibility of owning one! 🐩🐕.
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Hang a bird feeder in your yard or outside a window 🐦🕊️.
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🌎Give Back to Mother Nature🌎:.
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Plan a pollinator-friendly garden (think black eyed susan, milkweed, columbine, herbs and more!)🌻🦋.
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Join in on a local environmental conservation project (may include tree planting, site clean-up, garbage pick-up, etc!) 🗑️.
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🌳Find any excuse to get outside🌳:.
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Plan a regular outdoor walk into your schedule- invite a friend to hold you accountable 📔.
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Enjoy a walk or outdoor activity as a means of “catching up” with friends! 🗣️.
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Check out your region or city’s website for any outdoor classes or nature-inspired courses being held 🧘🏽♂️.
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I (Syd) can’t wait to build a garden at my new home and find space for pollinator-friendly plants. What does ECOTHERAPY look like for you? 💚.
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📸Sydney Withers
🏞️Robert H Treman State Park, NY
When it comes to adding in or modifying your health behaviours, it’s important to explore WHY you desire a change. In light of our recent discussion around ecotherapy, are you seeking any of the following in your life? 🌱.
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Mental/emotional outlet ➡️ destress, unwind 🧠.
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To be more present and feel connected to a larger purpose 🔭.
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A means to become more socially connected 🖇️.
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Regularly scheduled event each week to look forward to 📔.
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[Insert ANY of the health benefits we outlined in our last post!]‼️.
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When you reflect on your WHY, in regards to any health behaviour change, it strengthens your focus and drive toward making a change to your current routine. For example, let’s look at how adding a few extra details and a “why” to the following goal makes it more specific and actionable 📢.
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“Spend more time outside” ➡️ “Go for a 20-minute walk after dinner twice per week in order to destress and clear my mind before bed” 🌱.
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Next, put pen to paper! No matter how big or small your goal, we are more accountable when we’ve written down our plan. Not to mention, writing it into a planner or calendar means you’ve found an appropriate day and time for it to fit into your schedule. Prepare to be flexible with the time, in case something comes up in your week. 📝.
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For this week’s posts, we are excited to share a variety of ways you can do ecotherapy by yourself, even in the comfort of your home! 🏡.
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🏠Bring Nature Inside🏠.
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Create a comfortable sitting area in front of a greenspace (indoor plants, window overlooking greenery) that you designate as a screen-free space (i.e. for reading) 🌳🌾🐝.
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Start an indoor plant collection! Let us know if you need any starter plant tips 😊.
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Take photos of your favourite natural areas and frame them or use them as a phone/laptop background 🌌🖼️.
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What are some ways you bring nature inside your home? Share below! 👇🏼👇🏼.
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📸 Sydney Withers RD
🏞️ Taughannock Falls State Park, NY
These Mexican Stuffed Peppers are SO easy to whip up! The perfect quick weeknight fiesta!💃
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Ingredients:
4 bell peppers, halved and seeds removed
2 cups low sodium vegetable broth
1 cup quinoa (I used @gogoquinoa)
2 tbsp chili powder
1 tsp paprika
1 tsp garlic powder
1 jar salsa (I used @preschoice Sweet Corn Salsa)
1 can black beans, rinsed and drained
Directions:
1. Preheat oven to 350 F. Spray a large glass baking dish with vegetable oil. Place peppers cut side up in the baking dish in an even layer. Place peppers in oven and bake for 10 minutes to soften slightly.
2. While peppers are cooking, bring vegetable broth to a boil in a large saucepan. Reduce heat to medium and add quinoa and spices. Cook quinoa until tender and all of the liquid has been absorbed. Remove from heat and allow to sit for five minutes before fluffing with a fork. Set quinoa aside.
3. Mix quinoa, salsa and black beans in a large bowl. Remove peppers from oven and stuff with mixture. Return peppers to oven and bake for 25 minutes or until peppers are tender. Remove peppers from oven and top with your favorite toppings. I served these up with a cilantro lime sour cream and some cheese!
Photo and Recipe by: Brittaney Berendsen RD, P.H.Ec
