This week we'll explore the many ways to use walnuts and how to make your own mustard at home. We'll also delve into how we ground ourselves during difficult times and a surprising way to enhance your sleep quality.

Eat Colorfully

Seasonal Ingredient Spotlight: WALNUTS

As we near mid-October, this is the perfect time to enjoy one of fall’s greatest gifts: walnuts. These powerful nuts have protein, healthy fats, and minerals like magnesium. They're also an excellent source of omegas; in fact, they have more omega-3s than any other tree nut.

What can you do with walnuts? The options are endless! Here are some ways you can enjoy them:

• Munch on them as a snack, using this Maple Rosemary Cayenne Roasted Nuts recipe.
• Add them to salads, like this Vegan Brussels Sprouts Waldorf Salad.
• Use them to add crunch and nutrition to a cozy main course like this Vegan Wild Rice Stuffed Delicata Squash.
• Add them to granola, like this easy Banana Bread Granola.
• Bake them into desserts, like these nourishing Chai-Spiced Pear Crumble Bars, which have an oat and walnut crust.

Try This Week: HOMEMADE MUSTARD

Did you know that you can make your own from-scratch mustard at home? Believe it or not, this homemade mustard guide was actually the very first post on The Rogue Brussel Sprout Blog. I've converted many friends and family members to homemade mustard, and I think you should give it a try too.

There are numerous reasons why homemade mustard is better than store-bought. First, many jarred condiments have unappealing ingredients like preservatives, gums (for texture), oil, and added sugar. Second, when you make it at home, you can customize your mustard recipe to suit your flavor and texture preferences. Finally, homemade mustard is a unique gift to share with friends and family (and now is a good time to start thinking ahead for the holidays).

Especially during the fall, mustard goes beautifully with a lot of seasonal flavors. To make an easy oil-free vinaigrette, try mixing it with some apple cider vinegar, maple syrup, and a few pinches of salt. Or use it mixed into tahini (or full-fat yogurt) with a dash of maple syrup or honey for a decadent, creamy dressing.

Live Colorfully

In the Natural World: FINDING YOUR GROUNDING PLACE

If you’re stressed, how do you calm down? If you’ve had a frustrating day or are upset, how do you ground yourself? There’s no right or wrong answer, but it’s important to know so that you can always come back to a place or an activity that soothes you.

Since many of us are immersed in busy fall schedules, I wanted to dedicate this week to exploring how we calm ourselves down. I think this is an especially important topic to address now since, for those of us in the United States, these past months have been a tumultuous stretch.

For me, when I feel ungrounded, upset, or otherwise out of sorts, nature is the best medicine. If I'm having a challenging week, I specifically carve out a few blocks of time to walk quietly in the woods.

Although spending some quiet time in nature can be incredibly healing, maybe your grounding ritual is different. Perhaps your “medicine” is meditating, reading a book in front of the fire, going on a run, or taking a bath. But regardless, define what that ritual is and make time for it, especially during hard times when you know you’ll need it.

Self-Care Pick: ELECTROLYTES FOR BETTER SLEEP?!?

I'm beyond excited to spill my recent secret for better sleep: electrolytes. The difference for me has been enormous.

Sound weird? I get it. Electrolytes are known for enhancing hydration, preventing dehydration, boosting energy, improving athletic performance, and fostering overall wellness. But for me (and maybe for you too), they can also help improve sleep for a very specific but important reason.

When we drink water, electrolytes transport the water into our cells; that's where it's needed for proper hydration. But in the absence of electrolytes, that water passes through our digestive system without actually getting where it needs to be. That means you're (a) dehydrated at a cellular level, even though you've consumed enough water, and (b) peeing constantly! The latter point is where the sleep issue comes in.

If you're peeing at night, especially if it's more than once, you might not have enough electrolytes. It's something I've struggled with for most of my adult life; I'd pee a few times at night, then feel dehydrated (and tired) the next morning. No more! Adding electrolytes to my routine has completely fixed it. In addition to feeling more hydrated, the other benefit is that I'm sleeping a lot better.

Over the summer, I started using Buoy drops (see this July newsletter issue for my original impressions). Buoy comes in a small, travel-friendly bottle and contains 87 different minerals with no sugar, no sweeteners, and no stabilizers. It's actually made from a mineral-rich sea salt from a specific region in southern France. I just add a little squirt to my water, matcha, etc, numerous times a day.

Want to try Buoy? I've had such wonderful experiences that I asked them to give a discount for Rogue Brussel Sprout readers. You can save 20% on your first order if you shop through this link (you'll see a "Lee sent you 20% off" coupon pop up). I've been using their "Hydration Drops" in the blue bottle. Their products are also available on Amazon.

Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!