Happy Fall Equinox and Simple Autumn Recipes

Happy Fall Equinox and Simple Autumn Recipes

Autumn officially arrives Friday September 22 at 10:02am ET/1:02pm PT, and darkness begins to dominate in the Northern Hemisphere. Acknowledging this shift, and choosing practices which align with nature's rhythms supports our overall health and well being.

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Recipe: Coconut Mango Dairy Free Frozen dessert.

The sun has really warmed things up in SoCal as we approach the solstice. I've been playing with home made frozen treats in the vitamix, a high powered blender that whips frozen fruit into a creamy non dairy dessert with no ice cream maker needed. A regular blender should work too, just defrost the frozen fruit a bit first. This recipe is super simple with just two ingredients.

Amount per serving:

  • 3/4 cup frozen organic mangos 
  • 1/4 cup full fat coconut milk

Blend the fruit and coconut milk together, stopping to scrape down the sides of the blender when needed. Add additional coconut milk, one tablespoon at a time as needed. Serve immediately. 

All varieties of organic frozen fruits will yield delicious non dairy treats without added sugar, but bananas and mangos become super creamy when blended. Let me know what fruits you use!

How To Lighten Up this Spring Part Three



Your health is more likely to go out of balance during seasonal changes and weather shifts. Take a week or two to simplify your eating and wellness routines in order to clear what’s accumulated over the winter. Just like Spring cleaning your apartment or house, regular maintenance of the physical body in which you live helps keep a clear flow of energy, releasing excess weight and waste, which can contribute to joint pain, digestive distress, allergies, depression, and skin issues.

Since offering the first Reset and Renew online wellness program in 2012, hundreds of participants have reduced their in joint pain, renewed their energy, lightened up and experienced a natural state of joy, Reset and Renew participants cultivate self-care practices and daily routines which improve their health and well being on an ongoing basis. They have a new found awareness of the effect of foods on physical and emotional health.

There are dozens, if not hundreds, of cleanses and programs available. I’ve participated in many of them myself. Some are free, so why pay to do a program at all? I have tons of personal experiences to share from the past fifteen years of cleansing, but the biggest benefit of participating in a group program is the support of a community. On our forums and live webinars, you’ll connect with others going through the same process. By sharing personal victories as well as slips, being accountable, asking questions, offering guidance and being vulnerable, you’re part of something bigger; a group of like-minded individuals.

Remember why you’re participating in a program in the first place. Would you like a transformation to feel lighter, less bloated, and release excess weight from the winter without feeling depried? Do you want to have all kinds of energy and get up easily in the morning?  Do you want to feel more calm, stable, and grounded? Would you love to have a quality of life you never thought possible? When you get clear about intentions and share them with a community, it makes all the difference in the world. Investing in your health and well-being also creates accountability and commitment.

One of the challenges in participating in a program to improve your health is that friends, family and co-workers aren’t doing the same. They’re going about their normal routines, and eating and drinking as they always do, and it’s common to feel self-conscious. Without being accountable to a group, it’s easier to stray from guidelines or even drop out completely. It’s simpler just to follow the masses when you don’t have support. Plus, when you’ve made a financial investment, you’re more likely to take a program seriously; to really dive in. 

For over fifteen years, I’ve been cleansing. The first few years, I was totally on my own, and didn’t know anyone who’d ever done one! I was confused about specifics, didn’t feel great, and when a special occasion arose, I’d go off the program, forgoing the consequences. If I tried to get back on track, it was never with the same precision or interest. I believe I could have experienced even greater benefits those first few years if I’d had group support.

In contrast, when cleansing within a community, when I’ve shared my slip ups, I received encouragement to return to the program, forgive myself, and continue to do my best. I’ve learned strategies on how to successfully handle special events, and insights about myself through others and their own experiences.

When you’re part of a community you’re interacting you’ll receive encouraging responses and helpful suggestions from not just me, but from the group. You learn you’re not alone, and will get wonderful ideas of what to eat and how to take care of yourself.

I warmly invite you to join the Spring Reset and Renew online community! We begin with a week of preparation on April 4. Please email marjorienass@gmail.com with additional questions.

Tips To Lighten Up this Spring Part Two.

Add more greens to your glass, plate and bowl

Preparing healthy food for oneself is an act of self care. Eating more greens, just like moving your body in the morning, is a good year round practice, but especially important in Springtime. By eating nature’s local seasonal bounty, we take in what the earth produces in our ecosystem.

Ensure there is GREEN in more of your meals.

According to Ayurveda, the taste of greens is bitter, which helps us to clear out the excess waste (and excess weight) that's accumulated over the winter months. The bitter taste helps to balance the elements of earth and water, which have heavy, dense and cool qualities that predominate in early Spring. Eating more bitter greens retrains our palates from the Western Diet's predominant sweet and salty tastes. Try varieties of lettuce, spinach, kale, Swiss chard, collards, parsley and bok choy. Wild greens, including lamb’s quarters, dandelion greens and nettles are often at farmer’s markets, so express interest if you don't find them. Wild greens contain denser nutrients than cultivated greens.

Spring vegetables include artichoke, asparagus, fennel, spring onions, green beans, snap peas and snow peas. Young greens first appear as sprouts and shoots, which contain a highly concentrated nutrient value. Sprouts can be added atop most any dish or even blended into smoothies. 

Drink your greens:

Start your day with an early Spring green smoothie for breakfast.

  • One peeled large citrus fruit like grapefruit or orange (use two oranges if they're small)
  • 1/4-1/2 avocado 
  • 2-3 tablespoons of soaked chia or flax seeds. Hemp seeds can also be used but don't require soaking.
  • 1-2 two cups water

Enjoy the smoothie at room temperature. Cold, icy drinks are difficult to digest. 

Take a few deep breaths before drinking, and savor your smoothie.

Eat your greens:

Enjoy a large leafy green salad as a base for roasted vegetables at any meal. Make greens the mainstay when adding animal protein (preferably the best quality you can find). More often, farmer's markets are carrying ethically raised, sustainably sourced poultry and meat.


Simple sautéed leafy greens take just a few minutes to prepare. This is a basic blueprint, but add additional veggies or spices for variety.

Heat 1-2  tablespoons of coconut oil, ghee or grass fed butter in a large sauté pan on medium heat.

  • Sautée one cup chopped onions, shallots, or leeks for 5-7 minutes.
  • Add a cup of sliced mushrooms
  • Season with salt and pepper
  • Add one to two bunches of greens, washed, de-stemmed, and roughly chopped (when using the stems, roughly chop and cook with the mushrooms)
  • Continue to sautée the greens in the onion/mushroom mixture.
  • Add a few tablespoons of water, or bone broth, cover and steam several minutes.
  • Taste, and season again.
  • Optional: Add balsamic vinegar or coconut aminos (soy sauce alternative) to deepen the flavor
  • Optional: Add toasted pine nuts or pumpkin seeds (pepitas) for an added crunch


Drink your greens at lunch or dinner:

  • Have a simple green soup with dinner, using leafy greens as a base.
  • Blend celery, fennel and avocado, and seasonings of your choice with vegetable broth, bone broth or water.
  • Thai curry paste is an easy way to add more zing to your living green soups.
  • Add a crunch with toasted pine nuts, pecans or pumpkin seeds.

Have fun experimenting in the kitchen as more local Spring produce becomes available.

Please let me know your favorite recipes using greens. Ready to lighten up this spring, drop excess weight, relieve your joint pain, sleep better and have more energy? Join us for the upcoming Reset and Renew Online Group Program starting April 4. 

Butternut Squash Soup

Makes four to six servings.
Use organic ingredients whenever possible.

  • One large butternut squash (or two small)
  • 2 tablespoons ghee, butter or oil
  • 1 leek, chopped
  • 1/2 teaspoon nutmeg or cinnamon
  • 2-3 cups vegetable or chicken broth 
  • one can organic coconut milk.  Make your own coconut milk by blending two cups water with one tablespoon organic coconut butter!
  • salt and pepper to taste
  • Roast a butternut squash. Treat it like two separate vegetables when preparing to roast. Cut off the bulb of the vegetable, and scoop out the flesh and seeds. Halve the other, oblong part of the squash. Roast flesh facing down in a half inch of water, for one hour at 375 degrees, or until you can easily pierce the squash. Let cool, scoop out the flesh from the skin and set aside.
    Heat butter or ghee and sautee the leeks for 5-7 minutes in a soup pot.
    Add nutmeg, then butternut squash and broth. Cook for 10 more minutes.
    Either use an immersion blender to puree or transfer to a blender or food processor and blend until smooth.
    Add the coconut milk and salt and pepper to taste, and blend again.