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Seasonal Eating

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With the ease and convenience of getting foods from all over the globe, we often forget the importance of eating in season. Eating seasonally is important because seasonal foods give us the nutrients we need to adjust to the changing climate. In winter, we need heavier, warming foods to protect our bodies from the cold while in summer we need cooling foods.

Winter is a time for richer, fattier foods to provide our bodies with energy to keep us warm. Good foods to eat are complex carbohydrates such as grains, root vegetables (carrots, beets, potatoes), onions and garlic—which also happen to have immune-building and anti-bacterial properties. Grass-fed meats, organic dairy products and fish have good fats which are important to insulate our bodies from the cold.

In contrast, summer is a time of growth and expansion, and a time for light foods which have a high water content to keep us hydrated in the hot weather. Good foods for summertime are salads, fruits, and lighter proteins, such as fish and poultry.

Spring and Fall are times of transition. Spring is a time for cleansing and rejuvenation so we want to begin eating lighter foods that help us purify our bodies. Good foods are bitter greens—such as dandelion, arugula, mustard—and citrus fruit. Fall is the harvest time, a time to gather things and bring them in. It is also the time to prepare for the winter by shifting our diet to include more warming cooked foods.

In Ancient Chinese Taoist thought, it was important to eat foods to match the seasons in order to be at one with the environment. Similarly, in the Ancient Indian medical practice of Ayurveda, it is important to adjust your diet to the seasons in order to support your own vital energy. So, for maximum energy during the winter season, be sure to incorporate lots of warming foods.

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Quote of the Month

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“Love is a fruit in season at all times, and in reach of every hand.”

—Mother Teresa

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Upcoming Events Headline

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2 Dec 2011

Organic Singapore Tour


New to Singapore or just want to find out more about where to find organic foods?  Join me for a tour of some local organic stores and a wholesale market. The tour will end with lunch at an organic restaurant.

Time: 10 am–1 pm
Fee: $100/person.

11 Jan 2012

Healthy Eating 101


Did you know that since the 1970s, the obesity rate in the U.S. has soared among adults and children, and that the majority of us have detectable concentrations of multiple chemical pesticide residues in our bodies? In this lecture, we will: explore some of the myths surrounding our food supply and discuss alternative choices to make; discover what it means to eat local, organic and seasonal and why these are important for our health; learn how to choose healthier food and improve your health and well-being.

Time: 10 am–12 pm
Fee: $35/person.

18 Jan 2012

Healthy Snacks for You and Your Kids

Hands-on Cooking Class

The New Year is here and it’s time to turn over a new leaf! Join me for a hands-on cooking class where you’ll learn how to make some healthy snacks for you and your children. You’ll learn how to make Maple Bars, Empanadas, and Dark Chocolate Granola Bars, and get some ideas of other healthy snacks to make for you and your kids. Workshop includes lunch.

Time: 10 am–1 pm
Fee: $75/person.

1 Feb 2012

Digestion and
Your Health


Join me for a guided tour of our fascinating gastrointestinal system, where 80% of our immune system resides, and learn why the health of your digestive system is so important to your overall health. I will explain how the digestive tract functions as a second brain. You’ll also discover how stress can affect your digestive system and your health.

Time: 10 am–12 pm
Fee: $35/person.

All events are located in Singapore unless otherwise noted. For more information
and a complete listing of upcoming events, visit

Rachel Khanna photograph

About Me Headline

I am the mother of four daughters and a Certified Health Counselor, as well as a passionate advocate of organic and local food and a healthy lifestyle. I decided to become a health counselor to fulfill my passion of working with children and parents to improve their health and family life. Learn more about me at

Call to action: Want more information? Visit for recipes, resources, events, and to learn about our individual and group programs. Click here now!
In this issue:


Warming Butternut Squash and Ginger Soup

  • 1 onion, peeled and quartered
  • 1 garlic clove, peeled
  • 1″ piece of ginger root, peeled
  • 1 butternut squash, peeled and roughly cubed
  • 4 tart apples, peeled and roughly chopped (pour lemon juice on top to prevent browning)
  • 2 Tbsp lemon juice
  • 3 Tbsp butter
  • 4 cups chicken or vegetable stock
  • 1 tsp salt
  • 1/8 tsp freshly-ground black pepper
  1. Melt the butter in a large pot. Add the onion, garlic and ginger andcook, stirring until the onion is soft, 2–3 minutes.
  2. Stir the cubes of pumpkin and apple into the pot. Season with salt and pepper.
  3. Pour in the stock and bring to a boil. Cover and simmer gently, stirring occasionally, until the squash and apples are very tender, about 40 minutes.
  4. Let soup cool a bit then puree the soup in a food processor.

Cooling Melon Soup

  • 1 cantaloupe melon, peeled and cut into large cubes
  • 1″ piece of ginger, peeled
  • 3 Tbsp freshly-squeezed lime juice
  • 1 Tbsp honey (optional)
  • Pinch of salt
  1. Puree all the ingredients in a food processor until smooth.
  2. Chill until ready to serve.

Click here
for more recipes

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