Inner Harmony


By Chef Deborah Lieder

We are in the season of Libra, and as many of you know, it is the season of the scales, the balance, and harmony that we find within. Much of this pursuit in our lives must be approached with mindfulness of the whole of our bodies; if one area is out of balance, it will show its face in other facets of our lives. And if left unchecked, can manifest into a disease. We maintain this equilibrium with what we put into our bodies, whether it be food, drink, music, environment, people etc. The energy that surrounds us is what we absorb. It is ‘Self-Care 101’, and the beauty is that we can dictate exactly what we put inside to give us a better result outside.

One way to remain equalized within our body is through the acid/alkaline balance. When we eat more acid producing foods like sugar, meats, processed foods, grains, and alcohol, it causes inflammation in our body. We begin to experience symptoms of confusion, headaches, possible nausea or chronic pain and it can lead to kidney stones or acid reflux while altering our hormone levels.

To neutralize the body’s pH one would turn to alkaline forming foods. As you might guess, fresh fruits and vegetables promote the most alkalinity, such as greens, green beans, broccoli, watermelon, avocado, bananas, and figs. It is ideal to eat the produce raw or lightly steamed, as it maintains the biogenic nutrients.

Any time that we feel our body has too much acid, we can immediately give ourselves a little cleanse through a green drink or steamed greens. Whether you choose it for one meal, the whole day, or your body requires a longer period of time for healing foods, we ultimately control and can combat quite quickly, when we have lost our inner harmony.

Green Smoothie Formula:

1 c. Leafy Greens
1 c. Liquid
1.5 c. Fruit

To avoid leafy green chunks, blend greens and liquid together first. Add fruit.
Leafy Greens: Kale, Swiss Chard, Beet Greens, Spinach, Dandelion, Collards
Liquid: Water, Coconut Milk/Water, Almond Milk, Rice Milk
Fruit: Berries, Banana, Pineapple, Mango, Watermelon, Apple, Peaches, Nectarine

Additions: Chia Seed, Flax Seed, Hemp Seed, Psyllium Husk, Wheatgrass, Spirulina, Nut Butter, Kombucha, Yoghurt

Braised Greens Recipe

1 pound Greens, choose a variety
1 T. Olive Oil
2 Garlic Clove, minced
1 c. Bone Broth or Veggie Stock
1 T. Apple Cider Vinegar
Salt and Pepper


In large sauté pan, heat olive oil. Add greens and garlic. Lightly sauté for 1 minute. Add stock and vinegar. Cover and steam until tender. Season with salt and pepper. Enjoy!


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