Chrononutrition in 4 recipes

Fanny from Casa Holie and Claire, founder of Atelier Nubio, have created 4 fresh and exquisite seasonal Chrononutrition recipes! A great way to get started – adapt them with the seasonal ingredients you find at the market!

Watch the replay of the Chrono-nutrition live session with Claire & Fanny

Morning: awaken your senses with a delicious yogurt

In the morning, it's time for wellness rituals: stretching, cleansing the night's toxins with a tongue scraper, and journaling. And of course, breakfast is there to awaken your senses. The first recipe we suggest is Kphilus sheep's milk yogurt, accompanied by the " We want… a doll-like complexion " powder and fresh seasonal fruit that caught your eye at the market or your favorite greengrocer, or even better, the fruits of your own foraging. The healthy fats and proteins in the yogurt stimulate the production of dopamine and norepinephrine, hormones essential for good physical and mental performance.
Ingredients

• 1 Kphilus "full fat" sheep's milk yogurt (available in organic stores)
• 1 tablespoon of Atelier Nubio's "We want a doll-like complexion"
• Organic seasonal fruits: blackberries, raspberries, kiwifruit at the end of September
  Instructions :
  
  • Transfer the yogurt into a pretty bowl.
  • Sprinkle with powder . We want a doll-like complexion .
  • Scatter over your favorite organic seasonal fruits.
  • Enjoy!

Lunch: a rainbow salad full of vitamins

For lunch, treat yourself to a mix of protein and fiber. Raw vegetables are ideal for getting your fill of vitamins and minerals, but if you prefer cooked vegetables, feel free to steam, bake, or pan-fry them.

Ingredients :

• Salad and/or mixed seasonal vegetables (carrot, bean sprouts, fennel, mesclun)
• 50g of green lentils (soaked for several hours or overnight before cooking)
• Lacto-fermented tofu (with olives, for example)
• 1 fig
  
• Curry, sea salt, pepper
  Vinaigrette:
  
• 4 tablespoons of organic, extra virgin, cold-pressed oil (olive, hemp, flax…)
• 2 tablespoons of raw apple cider vinegar
  Instructions :
  
  1. Rinse the green lentils two or three times and cook them in water for about 20 minutes. Add a little salt at the end of cooking for a better texture.
  2. Wash and spin dry the mesclun, then put it in a large bowl.
  3. Grate the carrot and fennel.
  4. Drain the lentils separately, season them with a little curry, salt, pepper and olive oil.
  5. Arrange all the vegetables, fast pickles and lentils in a mandala on the mesclun, and cut small wedges of figs to arrange on top.
  6. In a bowl, mix the oil, the cider vinegar (we recommend Uberti 's nettle/mint/dandelion flavored cider vinegar, available in some organic stores or on their website).
  7. Crumble the lacto-fermented soy between your fingers and sprinkle it on the plate like feta cheese.
     Note: For a little crunch, consider adding cereals (quinoa, buckwheat, spelt, freekeh) or a soft-boiled egg to your salad.
     You can also try the "fast pickles" method: marinate raw vegetables (cabbage, bean sprouts, cucumber) in a mixture of cider vinegar, brown sugar and salt for 30 minutes for an explosion of flavors.

Snack: a moment of pleasure and hydration

It's generally recommended to leave at least four hours between lunch and your afternoon snack. This is the ideal time for sugary foods, as the pancreas metabolizes them perfectly. Boost serotonin and melatonin production with our snack suggestion: a square of low-sugar dark chocolate, a piece of fresh seasonal fruit, and nuts like almonds or hazelnuts. Also, be sure to stay hydrated with a detoxifying and draining water, such as " On veut… l'elixir drainant. "
Ingredients :

• 1/4 of a cucumber
• 1/4 of a fennel bulb
• 1 nice sprig of fresh basil
• 1 nice sprig of fresh rosemary
• 3 tablespoons of We want the draining elixir from Atelier Nubio
  Instructions :
  
  1. Cut the cucumber into wide strips.
  2. Cut the fennel into long stalks.
  3. Rinse and dry the herbs.
  4. In a large carafe of water, add the vegetables, herbs, elixir and 1 liter of water. Let it infuse for a few hours at room temperature.

Dinner: A comforting white miso soup

Dinner is the time to choose filling and easily digestible foods. Compose your meal with plant-based proteins, raw or cooked vegetables, and starches such as semi-whole grains or buckwheat. Whole grains stimulate serotonin production, promoting sleep and restful sleep.

Try our recipe for white miso soup blended with Bone Broth , a broth rich in collagen and minerals. To end your meal on a high note, opt for an infusion from Anaïs Kerhoas of Atelier Nubio or warm water with a teaspoon of orange blossom water.
Ingredients :

• 1 Bone Broth collagen broth from Atelier Nubio
• 1 tablespoon of unpasteurized white miso
• 2 button mushrooms
• 1 small baby leek (if too large, cut it into thin slices for faster cooking)
• A small handful of young spinach leaves
• 1 tablespoon of dried seaweed or seaweed preserved in salt, rinsed and drained
• 1 spring onion or scallion
• Furikake (Japanese condiment) can be homemade or purchased at an Asian grocery store. Furikake is a delicious crunchy mixture of salted sesame seeds and Japanese seaweed.
• 1/4 of a lime (the rest can be used for refreshing detox water).
  
  Instructions :
  
  1. Wash the mushrooms. If the mushrooms are small, cut them in half. Otherwise, cut them into quarters. Then, cut the leek into pieces no more than 2 cm long and steam them for 8 minutes.
  2. Gently heat the Bone Broth and add the seaweed, vegetables and baby spinach until the broth is piping hot.
  3. Off the heat, stir in the tablespoon of white miso (never boil miso, as it is a fermented product that is sensitive to heat).
  4. Serve in a bowl, sprinkle with furikake, and add a squeeze of lime juice along with freshly sliced spring onions. Enjoy warm, but not piping hot.
     
     Chrono-nutrition encourages you to care for your body by respecting its natural rhythms. With these recipes, you can begin to explore this approach and make pleasure your guiding principle.