RECIPE FOR WRITER STEW
5 May 2025
No, we are not boiling writers in a soup pot today. We are looking at how eating right can improve more than one aspect of writing. These include brain health so you can think better and energy levels so you feel like writing.
Disclaimer: I am not a certified nutritionist or health care practitioner. I have consulted with such and done personal research to learn what works for me in the way of what to eat so I have the brain cells to think and generate ideas, the energy to show up and write, and the general wellbeing that supports me creatively. I am sharing my ideas and practices in an effort to encourage others to get the assistance they need to make good nutritional choices.
The food program known as “the blood type diet” has served as my foundation for what to eat since 1998. Eat Right for/4 Your Type by Dr. Peter J. D’Adamo with Catherine Whitney answered many of my questions about why certain foods and I didn’t get along. The general principle is that each blood type has a list of foods that are more helpful than others and by avoiding the harmful foods, the body stands a better chance of thriving. I highly recommend checking out the system.
As writers, we need the whole body to be in good working order because we need brain power to think, physical stamina to endure hours of sitting, and emotional stability to deal with the publishing industry. It’s a rough profession in some regards even though we can have a lengthy career if our bodies are healthy.
BRAIN FOOD
I’m simplifying things in the interest of expediency. The brain needs high levels of protein and healthy, plant-based fats to function. You can make soups with good broth bases such as tomato, vegetable, and low sodium animal proteins. If you want a creamy option, choose plant-derived ones like coconut or almond milk. Likewise, plant-derived oils like olive, avocado, and coconut are better for brain function.
Next, choose ingredients such as beans, vegetables, and leafy greens (kale, spinach, broccoli, cabbage) which are also heart healthy and add taste, texture, vitamins, minerals, and antioxidants to your diet.
Your brain needs a lot of protein. Lean meats like beef and chicken are ideal but go outside the kitchen box and try turkey, lamb, and fish for a change of pace. Since chicken is an avoid food in our family, I make every type of traditional chicken soups with lean, antibiotic free turkey instead.
Grains and flours are called for in many soup recipes. Checking my blood type, which is O, I cannot eat wheat, corn, or barley. No worries. I thicken our creamy soups with spelt flour and use spelt noodles instead of wheat. Tastes great!
Finally, soup needs herbs and spices for flavor and balance. Light amounts of salt is a given, but black pepper doesn’t agree with my blood type. A pinch of cayenne or red pepper flakes adds the perfect zing to my soups.
Here is one of my favorite soup recipes for healthy brains.
Spicy Roasted Butternut Squash and Sweet Potato Soup
Ingredients
1 medium butternut squash
2 medium sweet potatoes
3 heaping teaspoons minced garlic
4 cups of low sodium turkey broth
2 cups of almond or coconut milk
½ cup diced celery
½ cup diced white or yellow onion
2 tablespoons extra virgin olive oil
½ teaspoon pink salt
¾ teaspoon oregano
¾ teaspoon marjoram
1 teaspoon ground cumin
¼ or ½ teaspoon cayenne pepper
½ teaspoon red pepper flakes
1 cup of sour cream
Chopped parsley or cilantro
Chopped green onion
Instructions
Preheat the oven to 400 degrees.
Peel and dice the butternut squash and sweet potatoes. Smaller chunks bake faster.
Place the squash, sweet potatoes, garlic, celery, and onion in a large mixing bowl. Drizzle liberally with olive oil. Stir then add salt, oregano, marjoram, cumin, cayenne pepper, and red pepper flakes and stir, coating the vegetables thoroughly with oil and spices. Allow to marinate for five minutes.
Cover a large baking sheet with parchment paper and swirl olive oil in the center. Pour the marinated vegetables onto the parchment paper and spread evenly.
Bake at 400 degrees for 40-45 minutes (or less if the pieces are small). Check that the squash and potatoes are very soft before taking out of the oven.
In a large soup pot, heat a little more olive oil over medium heat. Add the roasted vegetables. Stir to heat evenly then remove from the stove.
Cool the vegetables slightly then puree in a blender, food processor, or with a handheld immersion blender by adding ¾ cups of turkey broth and two cups of roasted veggies in batches until all is smooth. Return to the original soup pot.
Allow puree to heat but not boil adding any remaining turkey broth. Add additional spices to taste. We like this soup spicy, so I’m always upping the herbs and spices.
Temper two cups of almond or coconut milk by adding ½ cup of hot puree to the milk to warm it and avoid curdling when you add it slowly to the pot. Stir the milk in thoroughly.
Temper the sour cream the same way and slowly add to the soup mixture. Allow to simmer gently.
Garnish with chopped parsley or cilantro and green onion.
Six servings.
I know I promised stew, so stew on this. Think of the food you eat as if it were a story or article you’re writing. Prepare your meals and snacks with good ingredients the same way you search for good ideas to write about. Your food program should have purpose and meaning like the stories you tell. Outline your food choices and eating habits in advance the same way you organize a piece of writing—both need a beginning, middle, and end. Preparation and planning always make for better writing and eating.
No boiling writers allowed.
What is your favorite snack for brain health and support?
Up next: Your Creativity on Auto Pilot
Be well, write well!
~Joy
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My ideas are not ever meant as a substitute for consulting with a qualified health professional.
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The idea for my book and workshop Writer Wellness: A Writer’s Path to Health and Creativity 