TANGY NO-LEMON BERRY-ADE with goji berries, blueberries, and apple cider vinegar

I'm nuts about spring. I get straight up kooky-dooks for warm weather still tinged with a hint of cool, early morning light, asparagus and spring greens, and sun. Oh how glorious the sun.

That being said, spring also carries with it an absurd proliferation of pollen. Pollen turns some of us into red-nosed, bloodshot eyed, shattering sneeze wonders. Immune responders are on full alert, looking to extricate invaders using whatever means possible.

And so we adjust.

Over the years I've had to learn the art of flexibility when it comes to food. And for this girl, flexibility ain't easy. Not so much a fan of irony either but it seems that all things edible provide me a good, hard lesson in both. It's funny to me that foods are so vibrantly colored when they live in the land of grey area. There's no black and white when it comes to eating as much as certain people attempting to sell certain foods (or food plans) want desperately for you and I to believe. Life presents us with new and different and changing every day and it only makes sense that the essentials of life would tend to follow.

Which leads me to berry-ade. This spring I've taken a vested interest in reducing foods that elevate histamine levels. My tastebuds, on the other hand, have taken a desperate interest in lemon/limeade. It could be the warmer days and elevated thirst or time spent digging in dirt but there's nothing like citrus on ice to quench a thirst. If you've googled histamine no-no's you'll find citrus there. On. Every. Single. List. Trust me I looked for the loophole. There's none.

With no bone to bite onto, we get creative.

Apple cider vinegar. Raw, unfiltered, and histamine...weeelllllll...it depends on where you look. Some reporters are purists and throw ACV right in the heap with all other vinegars (although some research shows it has antihistamine properties). Others set it on a pedestal as the one outlier (quoting said research). Which tells me this is the ideal case for personal exploration and experience.

And because I was desperate and thirsty, I strapped on my explorer suit and dove right in. If you deal with spring allergies you'll have to decide for yourself whether or not to give it a go, however if you're looking to add apple cider vinegar to your diet this is a really nice way to do it. You can google the benefits. That being said, ACV isn't for everyone and is, like everything else, not the cure-all. Taste, test, be curious and try. Learn to listen to your body by engaging in the conversation and taking time to notice. There's no quick-fix or short cut when it comes to understanding what keeps you tickin'. It takes attention, practice, patience and a good helping of go-with-the-flow. Challenges come with a gift though - immense growth. Now that's something to go a little nuts over.

Cheers!

[THE RECIPE]

1/2 cup of dried goji berries soaked in hot water
1/2 cup of blueberries, fresh or frozen
4 cups of water
3 - 5 tablespoons of raw, unfiltered apple cider vinegar
1/4 - 1/3 cup of raw, unfiltered honey

Place all in high-speed blender and blend to smooth. Pour mixture through a fine mesh strainer and compost or discard the pulp. Drink at room temperature or over ice. Enjoy!

PUMPKIN CHAI with tumeric and ginger + HOLDING THE LONG VIEW

A few weeks ago I was walking with my friend Kim and in her normal fashion she shared thoughts and insight that had me thinking for awhile after. I find myself so often wishing we had our conversations recorded. This time I strapped my head on and asked her to write down her thoughts [if she could remember them] as I thought they could benefit more than simply me.

She did!

And so I share them here. May the embrace of her words carry you this rainy morn.

Oh, and before you read, maybe you make yourself a warm, pumkin-y treat. I'm been dreaming of this recipe ever since cucurbits hit the market.

[THE RECIPE]

For the Concentrate:

2 tablespoons cinnamon chips
2 tablespoons dried ginger, minced
1 tablespoon dried turmeric, minced
1 teaspoon whole fennel
1/2 teaspoon whole cloves
1/4 teaspoon whole peppercorns
small piece of whole nutmeg [take a hammer and smash whole one] or a few sprinkles of ground
4 cups water

For the Chai:

1 cup milk of choice
2 tablespoons pumpkin puree
1 - 2 tablespoon honey or maple syrup
1 cup of concentrate

Place all ingredients in a medium size saucepan and bring to boil. Reduce heat to medium-low and simmer for 30 minutes.

Meanwhile, warm milk, pumpkin puree and honey in small saucepan until hot but not boiling. Remove from heat and pour into blender. Blend until very smooth [make sure your blender top has a way for steam to escape].

Strain and place one cup of concentrate in a single mug. Reserve the rest for another time. Store in refrigerator for a couple days.

Add milk to concentrate in mug and stir. Taste and add more sweetener as necessary.


[HOLDING THE LONG VIEW]

Some time ago I heard or read a definition of faith that was different than the the definition I have lived by most of my life. I often do not remember where I read or heard something. The point is that I remember it.  Many great insights go in and around and through me in a day, but when I remember it the next day and the next, then I know that particular wisdom holds a key to my growth.

The new definition went something like this: faith is putting oneself on the path of those that have gone before. To put myself on the path of those that have gone before me instantly struck me as a cooperation between discipline and trust, effort and hope. Being an optimist by nature, I’m really good at the hope and trust part.  I think at one time faith even came up on a spiritual gifts inventory that I completed. I suppose it is a blessing of sorts to be able to trust so easily, to expect that it’s all going to work out, not to worry my pretty little head about things I can’t do much about.

However, lately I’ve realized that my old working definition of faith short-circuited the formation of discipline in my life.  It zapped the satisfaction of working hard to achieve a goal. Maybe my definition of faith looked more like a definition of fate.  If I was meant to have anything, it would come to me by way of chance or a gift from Providence.  Sometimes you get what you want and sometimes you don’t. Oh, well.  Spin the wheel again.

My yoga teacher encourages, “Hold the long view.” She tells me this when I am struggling again with my short hamstrings or my weak mid-back muscles.  She tells me this when I want to be in  handstand, but I can hardly make it through the first preparation step.  She points out others in my class who seem to effortlessly pop their feet right up and tells me how long they have been practicing.They were practicing while I assumed it just wasn’t in the cards for me to be able to do or even say Adho Mukha Vrksasana (Sanskrit for “handstand”).

Practicing.  Yes, that’s it.  The counterpart of faith.  The steps along the path that others have trod to reach a destination that I am walking toward. I cannot hold the long view without taking each step toward the destination.  I cannot expect the full expression of my body in Yoga without going to my mat to practice between Thursday night classes. I cannot expect to deepen my awareness without consistent contemplative prayer. I cannot expect to discover my creativity without doing the work to confront my fears. The fruit of any path cannot be mine without a faith of action and hope.

I really want to be able to do Adho Mukha Vrksasana so you know what? I am on my mat most days doing fingertip Cobra push-ups and half-handstand holds at the wall. I am holding onto a faith that requires action.  I am walking in the way of those that have gone before and finding the joy of discipline along the way. The ones who have gone before me have become the ones to encourage me and offer accountability.  Another wise one said, “The road to heaven is heaven.” But perhaps that is a reflection for another post.

With heart forward,

Kim

​Kim is a Certified Spiritual Director. She has been practicing for the past two years with The Dominican Center at Marywood. Spiritual direction is a path for growing in awareness. As one begins to notice authentic movement in one's life, discerning a response to this movement becomes possible. Kim finds joy in creating a compassionate space where directee and director discover together the opening toward clarity, love and transformation. Kim is currently training for her RYT 200 certification with From the Heart Yoga and Tai Chi Center. Yoga has been a constant companion and teacher to her for the past five years.  The mat is like a mirror, always reflecting back the struggle or celebration that is within. Yoga provides a way to meet the Self, a space to hold the truth gently and a platform from which to step forward.

BLISSFUL MAMA TEA BLEND with rosebuds and vanilla bean

This past week my oldest daughter and I went on a date and ultimately found ourselves sipping suntea from our very favorite tea shop. Normally it's a no brainer for me - order the chai. Always. But this particular day was warm and sunny with a clear blue sky overhead. Sun tea sounded fantastic. So we ordered and headed outside to collect our share of vitamin D. 

This little outing launched us into some serious at-home sun tea making.

The blend below is fantastic for the nervous system as the base of the tea is built with herbs specifically known as nervine tonics. Fantastic for times of stress and anxiety, not only are the herbs helpful but the act of sitting down and enjoying a glass of tea [hot or cold] is a way of encouraging relaxation. Raspberry leaf is considered an important herb for women's reproductive health and is high in vitamins and minerals. Rose, vanilla, cardamom and cinnamon have their own specific benefits while finding common ground in instilling a sense of well-being.

A note about parts: measuring in "parts" [also called the "Simpler's Method" is an easy way to combine herbs without needing to be super specific. The trick is to keep the part measurement consistent throughout the recipe. For example, if one part equals 1 tablespoon then 2 parts would be equivalent to 2 tablespoons, 1/2 part would be 1/2 tablespoon and on and on. You can measure parts in cups, spoonfuls, by weight, etc.

For ingredients check out Global Infusion, Mountain Rose Herbs and Bulk Herb Store.


[THE RECIPE]
Inspired by recipe in Mary Janes Farm Magazine / Apr-May 2014 Issue / p. 18

2 parts skullcap leaf
2 parts oat tops
1 part raspberry leaf
1 part rosebuds
1/2 part vanilla beans
1/4 part rosehips
1/4 part whole cardamom pods
1/4 part cinnamon chips

Combine all herbs in a medium size glass bowl or quart-size Ball jar with lid. Mix or shake and either make into tea bags or store in cool, dark location using as desired.

For Sun Tea: place 1 tablespoon of tea mixture into a reusable cotton tea bag or compostable tea bag. Place in a quart size Ball jar and cover with water to about 1/2-inch from top of jar. Put jar in a protected, sunny spot outside and let steep in sun for 6 - 8 hours. Remove herbs and store tea in refrigerator. Add ice and honey or maple syrup as desired.

WINTER "JUICE": STEAMED CARROT + APPLE[SAUCE] + GINGER + TURMERIC

It's amusing to me that the most popular time for juicing is January when a host of people undertake "detoxing" and virtually zero fresh stuff grows. Call me crazy but raw fruits and vegetables don't sound good, especially concentrated in liquid form, when the temperatures dip below freezing. The habitual internal cold I commonly sport [and maladies that come with it] is only exasperated by frigid weather which means I take seriously the idea of warming in winter.

Cooking foods, using warming herbs [like ginger and cinnamon], and choosing produce specifically designed for the winter months [root veggies and winter squash] goes along way in maintaining a comfortable balance within.

That being said, I love carrot juice with ginger and apple. The blend of flavors, the spicy bite of ginger, the pretty color - everything about it makes me happy.

Yesterday I saw the sun. For the entire day. It's been, what's felt like months, since I've seen a sunrise, felt the warmth of rays, turned by body to meet its brightness. Yesterday I saw it and immediately dove head first into spring fever. In February. The beginning of February. Today brought me back to reality but the longing for spring still had me craving something juicy.

Sometimes when we sit with boundaries, challenge, and disappointment and allow rather than trying to alleviate the discomfort we generate space for creativity and truly tasty things can happen.

This is that happening, the gift of such allowing.

Similar to the juice I love yet cooked and warm with food kept in whole form, this "juice" is my winter sun. Well, a stand in at least.

Shine on, friends.

[THE RECIPE]
Serves 2

1 heaping cup of carrots cut into 1-inch chunks [peels on if organic]
1 1-inch piece of fresh ginger [peel on if organic]
1 1-inch piece of fresh turmeric [peel on if organic]
1/2 cup unsweetened applesauce
1 teaspoon of Korma powder [see recipe below]
3/4 teaspoon of ashwagandha powder [optional]
juice from 1/2 a fresh lemon squeezed [about 1 tablespoon]
2 cups of milk of choice [I love homemade Tigernut milk, scroll to bottom of link for instructions]
1 tablespoon of maple syrup or 4 - 6 pitted dates, soaked*
ground cinnamon, garnish

*To soak dates: place dates in medium glass jar or bowl and cover with boiling water. Let soak for 10 - 15 minutes. Reserve water to be used in recipe.

Steam carrots until just soft when you poke them with a fork. I recommend making a larger batch so that they are readily available throughout the week. I chopped and steamed eight carrots, measured one cups worth, and refrigerated the remaining in a glass container.

Place all ingredients in a high powered blender and blend until bright orange and very smooth. Divide between two glasses and garnish with a large pinch of ground cinnamon.

Drink smoothie slightly warm [if you've used freshly steamed carrots] or at room temperature.

Korma Powder Recipe: 
Recipe from Eat, Taste, Heal

1 T. whole coriander seeds
1 T. whole cumin seeds
1 T. whole fennel seeds
1 T. whole mustard seeds
1 T. whole fenugreek seeds
1 T. whole cardamom seeds
1 T. poppy seeds
1 T. whole pepper seeds
1 T. ground cinnamon
1 T. ground ginger
1 T. ground turmeric
1 tsp. ground cloves

Place all Korma powder ingredients in a spice grinder or Vitamix dry container. Blend on high until a very fine powder is achieved. Transfer to an glass container with tight-fitting lid. Store in a cool, dark place.


  

3-INGREDIENT VEGAN HOT COCOA

It  may seem ridiculous with the temperatures being what they've been, but cold weather's a'comin. I'm still a little stunned that Thanksgiving is next week with December right around the corner. Each year I look forward to my first cup of hot cocoa. It taps into both childhood nostalgia and a deep desire for something sweet and warm.

Sweet, warm, and salty are perfect flavors to seek throughout the winter months according to Ayurvedic principles and may be the reason behind our cravings for decadent food. But we can satisfy this natural and good desire within us without overdoing the sugar and fat - especially the processed versions of each. Root vegetables, well-cooked grains, natural sweeteners, and meats [if that's your thing] can all provide the warmth and grounding our bodies need throughout these unpredictable months.

And cocoa.

For years I've sought out a product that doesn't contain sugar and dairy yet still tastes good. Only recently did a friend of mine introduce me to Nib Mor Drinking Chocolate. Friends, let me tell you, it's good.

Apparently a lot of people agree. Particularly in my town. Last week I frantically searched the shelves of my local grocery stores to find it gone. Like gone, gone. Under normal circumstances I'd shrug my shoulders and give myself the "better luck next time" pep talk. But these circumstances were anything but normal. I was waist deep in shopping for a weekend retreat and stubbornly wanted to serve this particular hot chocolate.

Grrrrrr.

Yet, sometimes not getting what we want opens the door to creativity if we choose to embrace it.

It's also helpful to have a brilliant friend who steps in with "we can make this" resolve.

And so my friend Stephanie [find her here] and I ransacked my pantry and came up with this: a recipe that turned out to be more than enough.

That's the lesson right? When we use what we have, much of the time it's more than enough. 

Happy sipping!

[THE RECIPE]

1/2 cup raw cacao powder
1 3/4 - 2 cups raw coconut sugar [more if desired]
1/4 teaspoon sea salt

Combine all ingredients in a high powered dry-mix blender [like Vitamix], food processor or spice grinder. Blend on high until the mixture becomes a fine powder.

Store in a glass jar [large-mouth pint size is good] with a tight fitting lid.

To make hot cocoa: place one heaping tablespoon of cocoa blend in a mug. Add one cup of water and stir to mix. Taste and adjust as necessary with more mix or water depending. Garnish with cinnamon, homemade marshmallows, a drop of peppermint oil [food grade], molasses [try this recipe!], or shot of espresso.

CHLOROPHYLL: the green giant

Chloro-what??! If you rewind back to the days of desk sitting and page turning, you might be able to dig up this vaguely familiar word in the recess of your mind. Think elementary science class. Maybe something? If you're seeing green, you're on the right track.

Simplified, chlorophyll is the pigment that makes plants green and is vital in said plants ability to absorb energy from light, also know as photosynthesis.

I'll spare you the science lesson and get to why this is important, why you might care.

There has been much hype surrounding green veggies in the recent years. What's not new is why much of the hype is actually legit. Vegetables are nature's gift to us - a tasty package of many of the nutrients we need to survive. In addition, fresh, green veggies and herbs are full of chlorophyll. Chlorophyll is said to aid the body in cleansing and detoxifying its cells [of which our bodies are made up of]. A clean, healthy cell has a better chance of optimally utilizing nutrients.

Of course, the best way to get chlorophyll is through fresh vegetables, but in the winter green is scarce. I've found taking chlorophyll in liquid form to be a nice stand-in rather than paying the high price for fresh greens flown in from various continents. In combination with the frozen veggies tucked in my freezer, chlorophyll helps nourish my body throughout the long winter months.

I want to be very clear that I'm not suggesting chlorophyll as the magic cure to prevent illness and I'm certainly not saying replace fresh green vegetables with chlorophyll. Illness happens even to the healthiest eaters, especially when said eaters have children in school. Green vegetables and herbs contain so many more nutrients in addition to chlorophyll and it would be a foolish substitution for the green stuff direct from the ground. I am suggesting that green, in liquid form, can aid a body in ridding the stuff that needs to go and strengthening the systems that could use it in months that come up empty in green.

As always, please research for yourself before giving chlorophyll a try and if you have specific health concerns or illness, consult a well-trained physician of natural medicine or your doctor prior to use.

GREEN MILK WITH MORINGA

A really close friend of mine has recently entered into my [not so normal] health world. The other day I was sitting with her and another close friend of ours talking about increasing potassium - you know, like you do. We practically pummeled her with ideas ranging from molasses to coconut sugar to chlorophyll. Now the weak of heart would bail upon hearing chlorophyll but my friend gave it a go after we assured her it really wasn't so bad.

The next time I saw her she looked me straight in the eye and asked what the hell I had just told her to drink.

Ummmmm.

Lucky for me she's both forgiving and has a fantastic sense of humor. Our friendship remains in tact.

However, it did cause me to pause for a second and consider the words that so easily fly out of my mouth.

Chlorophyll - it tastes great!

Molasses in hot water - sure, you'll begin to crave it!

Beet sauerkraut - I eat it all the time!

Apple cider vinegar in water - first thing in the morning, baby!

I now see sentences like these are just not normal. It's taken me years to detox my body of the many artificial flavors and ingredients so beautifully disguised as food and rewrite what I consider delicious. And let me tell you, I didn't start with chorophyll or molasses or a good number of things now kept as staples in my pantry and fridge.

My point? It's a journey. A long one and it's so easy to forget how long when these things finally click from crazy and weird and flat out disgusting to normal, even tasty.

The most important thing is to just stick with it. Maybe it's adding more local, organic veggies to your diet. Maybe it's a piece of fruit in place of candy. Maybe it's taking a shot of chlorophyll and cursing my name for the next couple days. Whatever it is, stick with it and keep going because it will get better. Maybe not tomorrow or next week or even next year but at some point something will click deep within you and crazy might just seem, well, normal.

[A MOMENT FOR MORINGA]

I thought, while we're on the topic of not-so-normal, I'd give a shout out to the Moringa Tree. I was introduced to moringa a while ago by some friends of mine who support ECHO, a truly amazing non-profit farm based in Florida. More recently, I came across moringa while researching another non-profit and just a bit ago stumbled across the powder in my local health foods store. So, here we are.

Moringa has long been dubbed "the miracle tree". My tendency is to take claims like this as slick advertising and immediately revert to skeptic mode, sure I'm being duped.

But.

But then I read that this particular tree, and all it's parts, is being used to resolve a host of issues in undeveloped countries crippled by disease, malnutrition, economic instability, and environmental degradation. And it's also packed with a loaded punch of nutrition [potassium, protein, vitamins A and C, calcium, magnesium, manganese, iron, zinc] while boasting all the essential amino acids necessary to call it a complete protein. And it's safe for general use. Seriously?! 

I've run out of reasons not to add it to my repertoire of weird, amazingly good for me, will take some getting used to, foods.

You can read more about moringa here and here, and I really, really hope you do.

So, a drink. Moringa has a sort of earthy, grassy taste. I've chosen to make this a simple, no-fuss green milk I can easily whip up at any point in the day. However, if this health-stuff is new to you [and your taste buds], add a bit of cacao or cocoa, an avocado or frozen banana for thickness, some fruit, or a little ice to make this "medicine" go down a little smoother.

[THE RECIPE]

2 c. nut or seed or milk of choice
2 tsp. morning leaf powder [you can find here or here or check out your local health foods store]
2 - 3 tsp. pure maple syrup
pinch of sea salt
small pinch of raw stevia leaf powder [optional]

Place all ingredients in blender and blend on high for thirty seconds or until combined. Serve immediately as is or over ice. A note about ice: I tend to not use ice as it can reduce digestion and cool the body too much however, sometimes it can make drinks more palatable.
 

GINGER MOLASSES HOT CACAO + HOMEMADE MARSHMALLOWS

It's the eve of Valentine's Day and I've found that there are two camps of thought about this holiday: love it and hate it. The first dives head first into all things Hallmark and pink and floral and sweet. The second live in complete denial this holiday even exists and intentionally wear all black, silently screaming "if you even glance at me in a lovey, syrupy way, so help me....!"

I get it. The love. The hate. V-day either allows us a day to exploit the love we have or is a brutal reminder of what we seem to be missing.

Unless.

What if this specific day isn't about romantic relationships, or the lack there of, at all? What if we've all been hoodwinked in believing this day is about external love and have been blinded from seeing the day for what it is?

What if this day was about loving you - this messed up, crazy, never-has-it-all-together, beautiful, wonderful you?

Could you do it?

Could you believe you are worth a whole day to celebrate simply loving you?

It's so hard. So, so hard to believe all the unique things that make us who we are are worth celebrating. Most days we screw up. Most days we hurt those we love. We fail and cry and gossip and hate and fall into the trap of understanding life as meaningless. We believe the worst things we think about ourselves are actually true and everyone else is thinking them too.

And then February 14 comes around and our failures or successes in a certain relationship area are broadcasted. Or we're given 24 hours to reassess what we believe. We're given an entire day to repeat over and over again "I love me. I'm beautiful. I'm worth it. I'm perfect."

One day to shelve all the negative voices in our head that try so hard to trap us in living a life far less grand than what we were created to live. Voices that keep us small.

So maybe this Valentine's day you write a love letter to you. Don't hold back. Jot down everything you love about yourself or think you could love or dream you could be. Even if you don't believe it, write it down. Even if it scares you, write it down.

And then read it over and over again until may you begin to believe in the beauty that is found in every single ounce of you.

Because here's a secret: if you start to believe you're worth this kind of love and live from this place of acceptance and grace, others will too.

And you'll begin to find beauty and connection in everything.

So go on a date or spend time with friends. Rent a movie, go outside, watch the stars, or indulge in as many chocolate somethings you possibly can. Scream into a pillow or cry if you need to and then smile because you let yourself feel. Celebrate in a way that makes you feel most alive and loved by no one other than you.

But please. Please don't bash or banish this day. Please don't allow any bit of loathing to taint what could be. And please don't gloat. Please don't shamelessly flaunt whatever love you think you have and flash it around like a stack of 100s or diamonds or fancy clothes. Because all of this is simply that, glitter and glam that dies away. And because every time you do, every time you hide or deny or hate or gloat or flaunt, each time you miss the opportunity to give this special day a new name, a new purpose. And you miss the chance to completely revel in you. This unique, no-one-quite-like it, absolutely wonderful you.

No matter what, where you stand or think you stand, please celebrate. Because if nothing else, this world could use a little more celebration.

Happy Valentine's Day.


Now, a little about this recipe. In my head I think all I need to say is "you have to try it" and you will but somehow that's, rightfully so, not quite enough so I'll say a little more.

I was curious about combining molasses and cacao and found that the flavor combination is deep and rich and almost smoky. Sort of bitter but also sweet. A little like Valentine's Day if you think about it.

Here's the nutrition deal.

Blackstrap molasses is one of the few sweeteners with an abundance of minerals packed in. Calcium? Check. Iron? Check. Potassium? Check.

Translation, if you are pregnant or post-partum [even years after having your last baby] this is an awesome food to add to your diet as it gives you the minerals you and the baby need to maintain health and acts as a blood tonic after you've given birth, replenishing what has been lost.

Molasses works to reduce dampness and cold in the body which means if you're experiencing winter cold right now this might just help you warm from the inside out. A great treat after outdoor winter fun!

In addition to all this goodness, if you take a bit [1 - 2 tablespoons] of molasses in warm water an hour or so prior to bed it will aid the bowels and soften things up first thing in the morning. Super helpful for issues surrounding constipation. I'd nix the cacao though as it can be stimulating - not exactly what you want prior to catching some Zzz's.

Good for almost every digestive organ in your body, adding molasses really providess more than simply flavor to this hot drink.


[RECIPE]
Serves One

2 c. boiling water
1  T. molasses
2 tsp. cacao or cocoa powder [or carob if you can't do chocolate]
2 pinches of each: sea salt, Ceylon cinnamon, ground ginger

Bring the water to a boil in a small saucepan or tea kettle. While the water is warming, place the remaining ingredients in a large mug. Pour the boiling water into the mug and whisk until everything has dissolved into water. Top with marshmallows and enjoy!

Important Note: This is a slightly bitter drink until you add the marshmallows. If you forgo the marshmallows you may want to add a touch of raw honey or maple syrup until you reach the sweetness you desire.

[HOMEMADE MARSHMALLOWS]

I was visiting a friend of mine and found these on her counter. I haven't had a marshmallow in years for a host of reasons, mainly because on a basic level they are puffed chemicals. Admittedly delicious but still, disgusting.

And then there's these little babies. Simple, whole food ingredients without an ounce of chemical or processing. So, so good.

Because I love adding medicinal herbs to just about everything, try adding 1 tablespoon of marshmallow root powder to the gelatin and water. Marshmallow root is great for gut inflammation and adds an authentic mallow-y taste.

Head over here for the recipe!

"CREME DE PUMPKIN" SHAKE

When I think of fall, I think of pumpkins. Few things get me more excited this time of year than pumpkin pie, pumpkin seeds, pumpkin ice cream, pumpkin waffles, pumpkin muffins, pumpkin shakes, pumpkin lattes, pumpkin soup, pumpkin risotto, pumpkin fries - pumpkin, pumpkin, pumpkin! When harvest time comes around I crave them more than any other food. There is something so warm and fall-like about them - a richness and depth of flavor that only a season of hard summer work can bring.

[MO BETA!]

And not just beta-carotene. Nope, that beta has an estimated 500 family members. And you thought your relatives were a handful. Actually this family, called carotenoids, actually work best when all together. Just another reason to eat whole, fresh plant foods!

Pumpkins and carrots are both packed with a variety of carotenoids including: beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. All are useful, if not critical, in preventing cancer - specifically bladder, cervix, prostate, lung and colon cancers. Some studies have shown a risk reduction of 30 - 50 percent [20 percent in post-menopausal breast cancer]! Moreover, beta-cryptoxanthin has been shown to have strong antioxidant properties which are helpful in fighting off and reducing the risk of many diseases including rheumatoid arthritis. Carotenoids, working as a team, provide enormous benefits for the eyes by protecting them from macular degeneration and cataracts.

Oh, and just so you know, a cup of pumpkin packs in more than 2.5 grams of fiber!

[THE RECIPE]

1 banana, halved and frozen
1 c. homemade pumpkin puree
2 carrots, washed and cut into chunks
1 - 2 c. homemade coconut, cashew, or walnut milk milk
juice from 1/2 a lemon
4 - 6 soaked dates + soaking water*
1 T. honey or maple syrup
1/8 tsp. of ground cinnamon
large handful of ice

Place all in blender and blend on high until very smooth. Serve immediately!

* Place dates in a 2 cup glass measuring jar. Cover with boiling water, enough to fill to 1 1/2 c. line. Let stand for 10 minutes.

WARM BLUEBERRY PIE BREAKFAST PUDDING

As the largest birthday celebration of all time inches a bit closer [who else gets a celebration that takes a month, or longer, to prepare?], my husband and I have begun to think about what traditions we would like to begin as a family. As a kid I couldn't wait until it was "okay" [ie. after 6am] to come bounding out of my room in my red footy pajamas [you know the ones] and dive into the stocking that hung packed on the stairwell railing. Some parents [I mean, Santa of course!] wait until the night prior to Christmas morning to fill their children's stockings but for some reason unbeknownst to my brother and I, my parents decided to fill ours all throughout December. The anticipation nearly killed us. I have to admit plotting with my brother on how to open the wrapping just enough to peak inside and then return it to its proper space, perfectly as it was.

Either way, Christmas morning brought an immense amount of excitement for us. We would sit beneath our stocking with uncontainable glee waiting until all were present. Once the tired was wiped from my parents eyes [a cup of coffee and crackling fire later] we would each open a present, in order of age, until all were unwrapped. My mom would then cook an amazing breakfast - one fit for the day. My dad would follow by reading the story of Christmas [one we couldn't hear enough]. After our bellies were stuffed to the brim, we headed [or maybe rolled] to the tree allowing it to reveal what it held beneath it's branches. The perfect morning. Years later that feeling of bliss still burns deep in my heart and I yearn for my daughter to feel the same way I did [and still do] on Christmas morning.

Food has always been a central part of most, if not all, celebrations. Many of life's most intimate moments and it's precious memories happen in the kitchen. Magic happens there. Miracles happen there. Life happens there. As you prepare and plan for your holiday feasts, take a moment and just be in the kitchen. Stop and take in all of it's smells and sounds. Travel through time and count all of the blessings that have happened, and have yet to happen, in that small space. Then go about the frenzy of feasting with a new found sense of gratefulness for all of this hustle and bustle. Acknowledge that you are in the process of making a memory.

My prayer is that, no matter what traditions my husband and I decide to begin, my daughter will look back and know that heaven still meets earth in wondrous and mysterious ways. That she feels the enchantment of Christmas morning in her soul, a feeling that goes far beyond gifts and meals and stories. This enchantment is eternal and that alone is enough to celebrate with gifts and feasting, traditions and tales.

This recipe has been a wonderful addition to my pre-Christmas mornings as I plan and prepare and bake and enjoy the moments my daughter and I share sitting on the floor eating together [we love many of our meals picnic style]. It's nourishing, warming and grounding. When it's winter-white outside I no longer crave the coolness of a smoothie yet I still crave it's nutrients. This breakfast pudding is so easy to assemble and is a more than adequate stand-in for it's icy cousin. Play with it, transform it, make it your own. Use what you have in the house and in your freezer and enjoy.

[THE RECIPE]

1/2 c. regular coconut milk [you can use a different non-dairy milk but this, in my opinion, tastes the best]
1 c. pure water
1 c. blueberries, frozen*
1/2c. raspberries, frozen*
1 - 2 tbsp. maple syrup [or to taste]
2 tbsp. coconut oil

2 tbsp. psyllium husk / seed
1 tbsp. chia seed
1/4 c. old fashioned oats
1/4 c. walnuts
1/4 tsp. ground cinnamon
1/4 tsp. ground ginger
2 tsp. ginseng [optional]
1/2 vanilla bean, scraped [optional]

In a medium saucepan and over low heat, gently warm milk, water, berries, maple syrup, and oil until heated through but not hot.

Place all of the remaining ingredients in a blender. Pour in coconut milk mixture and blend on medium-high until very smooth. Pour into serving dishes and allow to stand 3 - 5 minutes [mixture should thicken to pudding-like consistency]. Top with berries [optional] and serve warm.

*I recommend frozen here because blueberries are no longer in season where I live. Frozen berries retain much more of their nutritional value whereas fresh berries that have traveled a great distance loose a lot in the process. This is the same for raspberries.

GINGER CHAI

One of my favorite places to go is nestled in this little eclectic community about 40 minutes away from where I live [check out Global Infusion here]. It really is unfortunate that I don't live next door [or in the storage room]. But because I'm just not that lucky, I am constantly trying to create their chai recipe. Let me just say they are masters when it comes to chai, this probably being an understatement. Recently they came up with a Ginger-Tulsi chai that I am praying will carry on into life after death. It really is that good.

Well here is my attempt at their recipe. The original will of course always be better. One, because when they make it is means I didn't have to. This natural phenomenon is what draws us back to grandma's homemade apple pie or dutch bread and mom's seven layer sandwich. Two, all creators should have dibs on being "the best" at their creation.

So my hats off to you ladies!


[WHAT IS TULSI?]

If you're curious what Tulsi is and it's benefits, look here for details. It's worth the read or at least a glance!

[THE RECIPE]

3 c. water
3, 1-inch chunk of fresh, peeled or 2 tsp. dried
10 cloves
16 peppercorns
2 star of anise
10 cardamom pods
1 tsp. fennel
4 whole allspice
1 cinnamon stick
pinch or two of cayenne pepper

3 tbsp. Ginger-Tulsi Tea

1 1/2 tsp. organic blackstrap molasses [to taste]
2 -3 tbsp. of honey or sucanat, to taste [optional]

2/3 c. non-dairy milk of choice [I love coconut milk in this, light or regular works]

In saucepan, bring water to boil. Add spices and simmer on medium-low heat for 20 minutes. Place loose leaf tea in cotton tea bag or mesh tea ball. Remove pot from heat and add tea bag / ball. Cover and let stand for 15 - 20 minutes. Remove tea bag / ball, strain spices, and return liquid to pot. Warm. Stir in molasses and honey. Turn heat to low and cover the pot.

In separate saucepan warm non-dairy milk until almost boiling and light froth forms.

Combine 1/3 c. non-dairy milk and 2/3 c. of chai tea in mug. Gently stir and serve immediately. You could also allow to cool and server over ice.

Makes 3 - 1 cup servings, appx. $0.50 per serving

FALL KOMBUCHA FLAVORS

First, if you're curious what this Kombucha drink is go here for an excellent overview.

I admit, I'm a kombucha nut and have quite a few bottles saved up from my purchasing days. This has come in really handy because now I simply reuse those bottles when making my own [if you have never tried kombucha, look for this brand in any health food store]. For great instructions on how to make kombucha I recommend Sally Fallon's book Nourishing Traditions. Small Notebook also has really good instructions along with how to flavor your kombucha. Thus far I have tried cherry, pomegranate, and mango juice, pomegranate being my favorite. I have also tested adding a piece of peeled ginger [about 1-inch thick] which, as it turns out, is really tasty. I have found ginger kombucha to aid indigestion and stomach aches [it has a similar affect as ginger-ale with quadruple the health benefits].

Now that I've gotten the hang of this flavoring kombucha thing, I decided to get a bit creative and try a few fall recipes out. Simply add the below ingredients to your prepared kombucha and allow to sit at room temperature for five days and then refrigerate.


*Caution: If you are pregnant or nursing you may want to avoid kombucha as it is fermented and thus has a trace amount of alcohol. I am still nursing and have chosen to enjoy kombucha after I nurse my daughter right before she goes to bed for the night but did not drink it when I was pregnant. This is a personal decision and should be made after educating oneself. Rarely, an allergic reaction may occur so be sure to start with a small amount [1 oz. or so] and then work up from there. 

[SPICED CIDER KOMBUCHA]

1/4 c. apple cider
1 cinnamon stick
1 tsp. dried orange peel
2 whole cloves
2 whole allspice
2 whole cardamom pods

You can also just add cider for a "hard cider" like flavor.

[PUMPKIN KOMBUCHA]

1 large chunk of cooked pumpkin
2 whole cloves
1 cinnamon stick
1 piece ginger, peeled
2 whole allspice
pinch of ground nutmeg

[GINGER PEACH KOMBUCHA]

2 - 3 chunks of peach
1 piece of ginger, peeled
2 whole cardamom pods

HAZELNUT HOT CAROB "COCOA"

Well today the weather outside truly is frightful. It is one of those damp-cold, chill you to your bones, rainy fall days here in the great state of Michigan. This means I have a great excuse to curl up with a good book and a cup of hot carob while my baby girl sleeps. For me, the only thing that can warm up my body on a day like this is a crackling fire and cup of warm something that presently happens to be "cocoa". Pair it with some homemade hazelnut milk [go here for a great instructional] and a little dairy-free hazelnut creamer and peace prevails.


[WHAT IS CAROB?]

Carob is the bean-like pod of a locust tree [rumor has it John the Baptist lived on locust, referencing the locust tree rather than bugs - I would feel better if this was true] and is an excellent replacement for cocoa. Carob is warming to the body so it's no surprise that I crave it on chilly days. It's alkalizing and is a wonderful source of calcium, potassium, and fair amounts of vitamins A and B. It also contains some protein and much less fat than chocolate [and is caffeine free]. One note, carob should be used sparingly with children as it contains tannin [like cocoa and tea]. Because tannin reduces the absorption of protein, it may slow down the growth of younger kids if taken in larger quantities.


[THE RECIPE]

2 c. homemade hazelnut milk [you can also purchase hazelnut milk however you loose a lot of the nutrients through the processing], reserve some of the nut "meat" and keep the other for another use
1 1/2 - 2 tbsp. carob powder [you can also use cocoa or cacao powder]
dash of cinnamon
pinch of sea salt

honey [raw, unprocessed] or maple syrup, to taste*
1/4 c. SoDelicious coconut milk creamer [optional]

In a blender combine all of the ingredients except for the honey and creamer. Blend on med-high until everything is will well mixed [30 - 60 seconds]. Pour into a medium saucepan and warm until a light boil begins, stirring frequently. Remove from heat and stir in honey if using. Pour into two mugs.

Rinse out blender. Pour in creamer or milk of choice and blend on med-high for about 15 - 20 seconds to get a little froth. Pour half of the creamer into one mug and half into the other, keeping the froth in the blender [there may not be a ton of froth, but work with what you have]. Gently pour or scoop froth into each mug. Grab your "cocoa", a blanket, a book or movie and curl up by the fire!

*If you are using SoDelicious Hazelnut Creamer or sweetened hazelnut milk you won't need to add honey or syrup. If you are using regular unsweetened hazelnut milk you will probably want to add a touch of honey or syrup to sweeten.

**A Little Note: Some separation will occur. As it cools the carob "sediment" will fall to the bottom. You can either stir it in or drink as is. Taste is not affected.

Serves two.

PUMPKIN-GOJI SMOOTHIE

Pumpkin? In a smoothie? Really? Well, yes really. Coming up with a pumpkin smoothie has been on my mind for the past month. Now that the weather is a bit cooler, I don't think "smoothie for breakfast" as much as I did before. However, it is still one of the easiest and fastest ways I know to get great nutrients quickly first thing in the morning. And breakfast is a must for most nutrition-minded folks.

So, to combat the chill that most smoothies create, this has some warming ingredients like cayenne and pumpkin.

Okay, all this talk about pumpkin. What is in pumpkin that it makes it worth all this obsession?

I'm so glad you asked! Pumpkins [and all winter squash for that matter] are great for the spleen, stomach, large intestine and lungs. Energy and blood circulation benefit from pumpkin [love this!]. Of course, it's a good source of beta carotene [the orange color gives that away], but is also a good food for diabetics as it is high in complex carbohydrates [the best kind of carbs!]. Vitamins A and C, potassium, magnesium, and carotenoids all find a home in pumpkins.

1/2 c. pumpkin puree
1 tbsp. goji berry powder [or 1/4 c. soaked berries]
1 tsp. maca powder [optional]
2 tsp. lemon juice
dash or two of cayenne pepper
1/4 c. hemp seeds or 1 tbsp. ground flaxseed meal
1/2 c. non-dairy milk of choice [coconut milk is great here as is cashew milk. To easily make your own go here.]
1/2 c. water
honey or maple syrup [for vegan option] to taste
handful of ice, optional

SUNDAY MORNING DELIGHTS

Sunday mornings are something I look forward to each week. The slow, lazy way I stretch my way out of bed knowing that the only thing I have to do is - well, nothing really. Beautiful isn't it?

Instead, endless opportunity awaits me. Go to church? Stay in bed? Make breakfast? Or not? Listen to music? Enjoy the quiet? Take a walk? Do some yoga? Play with the hubby and baby? Have some solo time? Breakfast on the porch? Breakfast in bed? Go out for coffee or stay in?

Well, this morning I was feeling particularly inspired by the pumpkins in my garden and decided to make a spiced pumpkin latte and homemade spiced pumpkin waffles with maple-ginger syrup. Actually I'm playing it fast and loose with the word coffee because I really prefer a coffee substitute or herbal coffee but you can whatever suites your fancy.

So today, may you remember that Sunday is a gift. May you take full advantage of the world that waits - a world where work sleeps. And may you steep yourself in the flavors of fall. Grace and peace.

[SPICED PUMPKIN LATTE]

1 c. water
2 tbsp. coffee substitute [or to taste]

Bring water to boil. Place coffee grounds in bottom of French press and add boiling water. Let steep until desired flavor is achieved [I prefer strong and let stand for 7 - 10 minutes]. If you are without a French press, simply brew a pot of organic* coffee [if you go this route, make it a little stronger than you normally have it].

1 c. non-dairy milk of choice [I prefer coconut milk or nut milk]
1 heaping tablespoon of pumpkin puree*
1 tbsp. raw, unprocessed honey
splash of vanilla extract
pinch each: ground cinnamon, nutmeg, cloves, allspice, and ginger

In small saucepan, slowly bring milk, vanilla, and spices to boil. Remove from heat and pour into blender. Add honey and blend on med-low until froth is formed.

Place coffee in mug. Gently pour milk mixture over coffee, holding back froth. Spoon froth on top of latte. Sprinkle with spice of choice [I like nutmeg or cinnamon].

*A note about coffee: If you are choosing to use regular coffee I urge you to consider choosing an organic variety. The taste rivals any Starbucks [a testimonial about that in a minute] and is better for your body, the people growing and harvesting the beans, and the environment. Coffee beans have one of the highest pesticide counts of all the foods we consume and because it has become a regularly consumed beverage [which I do not recommend for a host of reasons] it is even more vital that it be free harmful and deadly chemicals. In regards to the environment, organic coffee is grown in and around existing canopy trees, thus reducing the mass clear-cutting of rainforests that happens or has happened on many coffee plantations. Organic [which is also typically fair trade, look for the label] also gives the people growing and harvesting the coffee beans a fair wage for their work, improving life for many third world or poverty-stricken countries. Oh, and my testimonial on taste. For over a year I secretly stashed organic, fair trade coffee beans in our pantry coffee canister. My husband seemed to believe that he had to have Starbucks which is the cause behind my undercover op. I smiled when he would rave about the coffee, thinking it was Starbucks. After a while I decided to come clean. Now he raves about his organic coffee!

[SPICED PUMPKIN WAFFLES WITH MAPLE-GINGER SYRUP]

1 1/2 c. brown rice flour
3/4 c. tapioca flour
1/2 c. potato starch
1 tbsp. sugar or honey
2 tsp. baking powder
1/2 tsp. salt

1 egg
4 heaping tbsp. pumpkin puree*
2 tbsp. extra virgin olive oil, coconut oil, or grapeseed oil
2 tbsp. apple cider vinegar
1 2/3 c. non-dairy milk, more if necessary
2 tsp. vanilla extract

Organic butter or non-dairy butter substitute of choice
Maple-Ginger syrup [see recipe below]

Sift together dry ingredients. Add wet ingredients and mix well. If the batter is too thick, add more milk. The batter should be on the thicker side but easily poured. Pour into waffle iron and cook according to manufacturer's instructions.

Syrup

1/2 c. maple syrup
1-1" slice of ginger, peeled
tbsp. pumpkin puree*

In small saucepan combine all ingredients and bring to gentle boil using low heat. Remove from heat and serve immediately.

* Pumpkin Puree

Making homemade pumpkin puree is really easy and the taste is worth any effort. I prefer the cheese or pie pumpkin varieties.

Carefully cut the top [stem area] off the pumpkin [cut about an inch or two away from the stem in a circle] and remove all seeds and strings. Cut pumpkin into wedges, place on parchment paper lined cookie sheet, and bake at 425 degrees for 30 minutes or until very soft. Allow to cool about 10 - 15 minutes and then gently remove pumpkin skins using hands [be careful, very hot!] or knife. Place pumpkin chunks in food processor and blend until very smooth. Store in freezer.

HOMEMADE LEMONADE

Summer makes me think lemonade and this recipe is both delicious and wonderfully free of refined sugar and imitation flavors. I found this recipe in this book.

6 fresh lemon balm leaves

4 fresh lemon verbena leaves

juice of 4 lemons [or 3/4 - 1 c. of organic bottled lemon juice, to taste]

4 c. water

honey, to taste

pinch of salt

1 thinly sliced lemon

generous handful of fresh berries, frozen [optional]

Combine water and juice in bottle. Add honey and mix [or if shaking is an option, shake] well. Add lemon leaves, lemon slices, berries, and ice. Serve immediately.

WHAT'S FOR DINNER? WATER!

Okay, not really. But maybe water should be held on the same pedestal as dinner. I was planning to do a post on water when I noticed that a friend of mine had already put together a great [and recent] post on the topic. So, instead of reinventing the wheel [or saying the same thing in a slightly different way], I thought I would just direct you to her fabulous blog: http://glutenfreehope.blogspot.com/2011/06/water.html

I'll add that many people suffer from unnecessary, seemingly "chronic" headaches. When my husband comes home with a headache the first thing I ask him is if he's had enough water. Typically the response is no and more typically the headache goes away after filling up his H20 tanks. I highly recommend reading this book for more information on the healing benefits of water.

Water can be extrodinarily warming or cooling so on hot days, try a glass of cool water for some heat relief. On cool days, vice versa is true. However, be careful not to take in to much water just prior to or soon after eating a meal as it can dilute digestive juices, thus compromising healthy digestion. Really cold water can have the same effect, so generally room temperature water is best.

As for water bottles, I am a huge HUGE proponent of glass for all things that touch food or water. Recent studies are showing that even if plastic is free of BPA, it still can leach harmful substances into your water and food. Lifefactory created a glass water bottle that I love. Check it out here. If you are interested in reading more about plastic and the hazards of, look here.

The moral of the story is drink more [pure] water!

CREME DE MENTHE TEA

I adapted this recipe from a recipe my friend Aubrey came up with based on a delicious tea drink she had tried in Chicago.

1/2 c. water

1/2 c. non-dairy milk [rice, almond, coconut, etc.]

1 handful [appx. 1/4 c.] fresh mint leaves [fresh is really the way to go here but if you don't have fresh I would use 1 tbsp. dried mint with a splash of mint extract]

honey or maple syrup [optional - to taste]

1 tbsp. raw cacao [optional]

1 tbsp. vanilla Rooibos tea [I use a raspberry-vanilla that is fantastic - you can find Rooibos tea at Mountain Rose Herbs or Global Infusion - Global Infusion is a local shop in Grand Rapids].

Bring 1/2 c. of water to boil. Pour into mug or glass and steep 20 minutes. While tea is steeping, place milk and mint in small saucepan over medium-high heat. Bring to boil and reduce heat to simmer, 15 minutes. The milk and tea should be ready at the same time. Strain mint from milk and add to tea. Stir in sweetener of choice (if using).

If you want to make the chocolate version of this, add the cacao to the milk and mint when there is 5 minutes left to simmer. Stir until well combined. I would use a small amount of sweetener if using cacao.

If you want a frothy top, pour milk (after strained) into blender and blend on medium-high for 15 - 20 seconds. Pour into tea, reserving the froth until the very end.

This is also wonderful on ice (just cool and pour over ice) or blended as a smoothie (add ice and avocado / banana, blend until smooth).

Pomegranate-Orange Spritzer

1/2 c. pomegranate juice (or juice of choice)

1/2 c. club soda or carbonated water

2 - 3 slices of clementine or sliced or diced fruit of choice

Combine juice and club soda or water. Add fruit slices or pieces. Serve on ice.

This is a great stand in for soft drinks and alcoholic beverages!

Cappucinno

1 heaping tbsp. of Bueno Coffee Substitute - Creamy Hazelnut (or decaf-coffee of choice)

1/2 c. boiling water

1/2 c. coconut or other dairy-free milk

1 tsp. - 1 tbsp. honey or other sweetener (to taste)

70% or higher dark chocolate, shredded to sprinkle

Boil water. Place coffee substitute and boiling water in French press (you can also use a tea strainer). Let stand for 2 - 5 minutes (depending on preferred strength). While that is steeping, bring coconut milk and agave nectar to boil. Remove from heat and place in blender. Blend for 20 seconds (you may need to cover the blender with a towel to prevent spills). Pour prepared coffee in a mug or glass to fill half. Using a baking spatula, pour milk into cup holding back the foam. When the cup is almost full, add the foam to top. Sprinkle with chocolate.