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.

PEPPERMINT PATTIES with coconut butter filling

For my birthday this past year I found a little green bowl of seed butter-stuffed chocolates in my refrigerator placed there by someone who knows my affinity for both chocolate and homemade gifts. When I asked for the recipe, it was provided in about three sentences. Three sentences, two ingredients! You can fancy it up by drizzling extra chocolate on top, play with the filling, or make as is. I've brought this as dessert and without fail, the crowd is pleased. This recipe is truly the creativity of my friend Kim with me making only a few adjustments to the filling. Have no fear, I'll thank her profusely on your behalf.

[THE RECIPE]

1 bag Enjoy Life semi-sweet chocolate chips
1 bag Enjoy Life dark chocolate chips
1 cup coconut butter
1 cup shredded unsweetened coconut [optional]
1/2 - 1 cup maple syrup [to taste, begin with 1/2 cup and add as needed to get a nice, sweet filling]
2 - 3 teaspoons food grade peppermint oil/flavor [more or less to taste]

2 silicone molds
1 food brush

Place chocolate in medium sauce pan and melt over low heat, stirring occasionally.

While chocolate is melting, place coconut butter and maple syrup in a small sauce pan and soften over medium-low heat until smooth and well combined, stirring frequently. Add shredded coconut if using and peppermint oil and mix well. Taste and add additional maple syrup and peppermint oil as needed. Set aside.

Once the chocolate is melted remove from heat. Using the food brush, brush the silicone molds with a relatively thick layer of chocolate [1/8" or so]. Place mold in freezer for about 5 - 7 minutes to harden chocolate.

When hard, remove from freezer. Add a dollop of the coconut butter mixture to each indent [see picture above]. Top with melted chocolate so that the indent is filled to the top [see above photo].

Place mold back in freezer for 20 minutes or so to harden. Remove from freezer and test one. If chocolate cracks freeze for a bit longer. Once solid, remove all chocolates from mold and serve or store in refrigerator.

Product links above are through Vitacost and Thrive Market. Click here for $5 off your first order or here for 15% off your first order.

BLANCHED ASPARAGUS with crunchy garlic

[THE RECIPE]

1 bunch of asparagus
3 cloves of garlic
2 - 3 tablespoons of olive oil [ghee or avocado oil]
sea salt to taste

Peel garlic cloves and roughly mince. Place oil and garlic in a small saucepan and warm over low to medium-low heat. Stir occasionally. Cook until garlic is a golden brown color.

Meanwhile, bring a medium pot of water to boil. Slice asparagus on a diagonal. Once water is boiling add asparagus and simmer for about 90 seconds. Asparagus should be bright green and just tender with still a bit of crunch. Remove from heat and drain water immediately. Run asparagus under cold water for 30 seconds or so to help stop cooking process. Place asparagus in a bowl.

Drizzle garlic and oil over asparagus. Sprinkle with sea salt to taste.

SPRING GREEN-ING SMOOTHIE with kale, pineapple, banana and parsley

Spring kicks me into smoothie mode. All winter I roast fruit and blend into warm concoctions but spring allows me to transform this routine into something a little less planned out, a little more random and a lot more green. Make this recipe as shown below and then begin to experiment. Add what you like, change up the fruit or juices, maybe throw in a few add-ins or test out some herbs. Maybe, just maybe, summon the courage to forage your yard for a dandelion leaf or two or saddle up the gloves and hunt down some nettle [FYI - blending well removes the sting].

Take your smoothie outside, enjoy the sunrise and toast to a new day.

[THE RECIPE]
Makes two 8 - 10 ounce servings

Note: using frozen fruit will give you a more common thick, frozen consistency whereas using fresh, room temperature fruit will allow for a gentle temperature but be more juice-like in texture. Adding avocado will thicken the consistency if that is desired.

1 cup frozen or fresh pineapple
1 banana, sliced frozen or fresh [optional]
1 large handful of chopped kale leaves or roughly 2 cups loose packed
1 tablespoon sunflower seed butter or nut butter of choice
1 1/2 cups milk of choice [dairy or dairy-free works here - I love tigernut milk and rice milk as both are lighter and more mild in taste]
1/2 - 2/3 cup pineapple juice [start with 1/2 cup and add more as desired to increase sweetness]

Optional Add-Ins / Substitutions:

1/2 cup fresh parsley
1/2 avocado
1 teaspoon maca powder
1/2 teaspoon bee pollen granules
1/4 teaspoon spirulina or chlorella powder
1 teapsoon chia seeds
1/8 - 1/4 cup hemp seeds
Sub one pear and pear juice for the pineapple
Sub chard for the kale
Small amount of fresh dandelion leaves
1/2 cup of strong brewed herbal tea
Small chunk of ginger and/or turmeric

Place all ingredients in high-powered blender and blend on high until very smooth and bright green. Taste and adjust as needed [add more fruit to thicken, more juice to sweeten, more milk to decrease sweetness].

Serve immediately. I've found this particular smoothie stores well in the refrigerator for at least a day more. Shake and enjoy again.

CARROT SALAD with garbanzos and chili-lime dressing

This is a recipe born out of my desire to enjoy one of my favorite restaurant's salads at leisure. I find it to be a great spring go-to. Light and fresh yet maintaining a certain kind of density that is satisfying without dropping like a boulder in the gut. The best part? It get's better with age. Make the full batch as shown below and enjoy all week. Play with different ways to garnish and test a few base grains. Take it outside, sit in the grass and soak up all the earth has to offer.

May spring fill you with random creativity and the feeling of being fully alive.

Peace.

[THE RECIPE]

20 medium to large carrots, peeled and thin-sliced at a diagonal
15-ounce can of garbanzo beans [I love Eden brand] or 2 cups homemade
1/2 red onion, cut in half and finely sliced
6 radishes, cut in half and finely sliced
1 heaping tablespoon ghee or avocado oil
sea salt
ground pepper

Bring to boil a medium size pot of water. Add sliced carrots and blanch for two minutes. Eliminate heat, pour carrots into a strainer over sink, and rinse with very cold water. Let sit for 5 - 10 minutes to allow water to fully drain.

Meanwhile, dump garbanzo beans into a fine mesh strainer and rinse well with cold water over sink. Shake to remove any remaining water. Heat 1 heaping tablespoon of ghee or avocado oil in a large skillet or frying pan. When hot but not smoking, carefully add garbanzo beans and sprinkle with salt and pepper. Shake pan frequently to stir. Sauté for 3 - 5 minutes or until beans just begin to show golden brown. Remove from heat and let cool in pan for a few minutes.

Place carrots, sautéed beans, onion, and radishes. Gently mix with wooden spoon. Add half of the dressing and stir until dressing thoroughly coats the vegetables. Taste and add more dressing as needed.

For best results, make a day in advance and refrigerate over night. Serve room temperature over a bed of rice or quinoa and garnish with toasted almonds, fresh cilantro or parsley, avocado, and remaining dressing.

For the Dressing:

1/4 cup maple syrup [more to taste]
juice of 4 limes
2 - 3 teaspoons of chili powder
1 teaspoon cumin powder
1 teaspoon garlic, minced
salt, to taste [start with 1/2 teaspoon and add as needed]
ground pepper, to taste
1 loosely packed cup fresh cilantro leaves
3/4 - 1 cup avocado oil or olive oil

Place all ingredients except oil and cilantro in a blender or medium size glass jar with tight fitting lid. Blend on low-medium to combine or shake well for 1 - 2 minutes. If using blender, turn on low and slowly drizzle oil into blender container until dressing begins to thicken. Dressing consistency should be more than watery yet not thick. Add cilantro and blend on medium-low to combine. Cilantro should look like small flakes. If your using a glass jar, add oil and shake for 2 minutes until dressing thickens. Add finely chopped cilantro and shake once more.

VEGAN LENTIL AND BEAN SOUP with miso

It's been cold for the last few days. Really cold. At least to me. I've found the best way to cure the cold is to warm from the inside out using food, beverage in the form of warming teas or ginger water, moxa [a Traditional Chinese Medicine therapy] and yoga. Soups are my friend these days and this, my latest creation. Allowing my body to lead, I follow my tongue when creating the recipes found here. May sound kooky but when it comes to needs, my body knows best.

A bit crazy to admit, this is my first foray into using miso and I'm hooked. A food I've wanted to try for quite sometime, this seemed like a great way to give it a go. Miso is a fermented soy bean paste with a strong salty flavor. As with most foods, the fermentation process increases digestibility thus making the nutrients contained within more available to our digestive process. It happens to be a fantastic substitute for meat-based broths.

I use here and am partial to Eden Foods for a few reasons: they are a company local to my state and have impressive environmental standards, have a great fermentation process, cans are free of BPA, and Eden is one of the only store-bought brands of beans I can digest without uncomfortable side effects. You can find this brand at your local health food store and possibly your general grocery store or through Vitacost [a discounted healthy food online ordering option - sign up using this link and you'll receive $10 off your first order].

Enjoy!

[THE RECIPE]

Soak the lentils the night before by placing measured lentils in a glass bowl. Cover the lentils with water so that the liquid rises about an inch over the lentils. Add a tablespoon or two of apple cider vinegar. Cover with a lid or a plate and let soak over night or for 8 hours. After 8 hours, drain lentils and rinse well. Set aside.

Prepare vegetables [carrots, celery, mushrooms, ginger, garlic, onions, and turmeric] by chopping and mincing prior to making the soup.

3 cups chopped carrots [4 - 6 whole]
3 cups chopped celery [1 small bunch]
1 cup finely chopped shitake mushrooms
1 medium - large onion, finely chopped
4 - 6 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon fresh turmeric, minced
3 - 4 tablespoons avocado oil
1 tablespoon each: dried thyme and oregano, ground cumin and coriander, Herbamore [optional]
2 - 4 teaspoons of sea salt
1 teaspoon freshly ground pepper
1 whole bay leaf
1 15-oz can diced tomatoes [no added salt]
4 cups green lentils, pre-soaked
1 15-oz can adzuki beans [Eden brand]
1 15-oz can cannellini beans [Eden brand]
8 cups water
2 tablespoons miso paste [Eden brand]
1/2 bag frozen leafy greens [chard, kale, spinach]

Heat the avocado oil in a large soup pot over medium heat. When the oil is warm, add the onions, garlic and mushrooms to the pot. Cook over medium heat for about 5 minutes [stirring frequently], add ginger and turmeric, and continue to cook the mixture for another 3 - 5 minutes or until onions become soft.

Add carrots and celery, herbs, salt and pepper. Cook for another 5 - 7 minutes, stirring frequently.

Add tomatoes, lentils and water to the pot and increase the heat to high. Once the water boils, reduce the heat to a strong simmer and add the beans. Stir well to combine all the ingredients.

Let soup simmer for 20 - 30 minutes or until lentils become soft.

Blend the about 1/3 of the soup in either a blender or using an immersion blender.

Add miso paste and leafy greens. Taste and add salt if needed. Reduce heat to low for 3 - 5 minutes.

Remove from heat and let cool for 10 minutes prior to serving.

5-LAYER WARMEST WINTER BOWL with roasted roots, garbanzo beans, and basmati rice

This is my go-to, anti-chill winter meal. The recipe may look daunting based on it's length but I assure you it only requires simple chopping and a few seasonal ingredients. I make this regularly throughout the winter months, switching from rice to quinoa to cooked buckwheat and using white beans in place of garbanzo, basically adapting the recipe to meet my taste of the day. It's a great meal to make in large batches. Freeze the three base layers together in individual serving containers for an easy-to-grab lunch option. It's an inexpensive, meatless and warms the body from the inside, providing a sustainable heat.

 

[THE RECIPE]

For the Roots:

1 sweet potato, peeled and cut into small chunks*

3 beets, any variety, peeled and cut into small chunks*

3 - 4 carrots, peeled and cut into small chunks*

2 parsnips, peeled and cut into small chunks*

1 medium onion, any variety, finely chopped

3 - 4 garlic cloves, peeled and minced

2 - 3 tablespoons of ghee or coconut oil, melted

sea salt and freshly ground pepper

fresh or dried rosemary, sage, and thyme

*If you purchase organic produce, you can skip peeling. Scrub with a veggie brush and chop. 

Preheat oven to 375 degrees.

Spread out all of the prepared vegetables on a large rimmed baking sheet [optional use of parchment paper]. Sprinkle with 1/2 - 1 teaspoon of sea salt, a few grinds of pepper, and herbs [about 1/2 - 1 teaspoon of each dried herb or 1 tablespoon of each fresh herb]. Drizzle with melted ghee or oil and toss using your hands so that all of the vegetables are covered with both herbs and ghee or oil. 

Place veggies in warmed oven and bake at 375 degrees for 35 - 45 minutes or so. Remove when veggies are just beginning to brown along the edges and are soft but not mushy. Turn off oven but leave veggies inside until remaining dishes are prepared.

For the Rice:

While veggies are baking, make basmati rice according to package instructions. Quinoa or buckwheat are great substitutes.

For the Garbanzo Beans:

1 large can of cooked Eden garbanzo beans or make 2 cups dried beans, drained and rinsed

2 - 3 tablespoons of ghee or coconut oil

sea salt and freshly ground pepper

optional additional spices: turmeric, cumin, coriander, sweet paprika, smoked paprika

In a medium size skillet, warm ghee or oil over medium-high heat. When ghee or oil is hot but not smoking, carefully add beans. [Oil may splatter!]

Shake skillet carefully to toss beans. Sprinkle with sea salt and pepper and shake skillet again. Let beans cook for 7 - 10 minutes, shaking frequently to prevent burning, or until beans turn a golden brown color and look a bit crispy on the outside. Remove from heat and set aside. 

Garnish:

avocado, pit removed and sliced

toasted pumpkin seeds

parsley, fresh thyme or herb of choice

To Create 5-Layer Bowl:

Place a scoop of rice in bottom of medium, single-serving bowl. Top with a layer of roasted vegetables followed by beans and finally any garnishes desired [the photo for this post shows avocado and pumpkin seeds]. Serve warm. 

KEEPING WARM + APPLE CRISP

Tis the week of Thanksgiving and I've found myself a bit flustered. Normally the weather kicks me into holiday mode but this season I find myself completely tricked. Not that I'm complaining. Some extra days of warm air and outdoor fun sans heavy snow gear is aways a treat. But the shocking twist in temperatures has my body freaking out a bit.

As the thermometer drops, our bodies tend to curl inward and tighten. Pay attention and you may notice a more pronounced hunkering over - you're body's desperate attempt to keep warm on the inside. Your may become less flexible, more stiff with increased soreness, and really dry. Don't get mad - your body is doing what it's supposed to. Protecting your precious insides.

But there are ways to settle the body and care for it well amidst what can be a pretty tough seasonal transition.

Twists and circular movements in yoga help soften the body and lubricate our joints. Opening in gentle backbends counteracts the tendency to curl forward. Meditation aids the settling of our mind, especially when tucked within busy schedules, parties, and school activities.

Herbs and spices like ginger, cardamom, cinnamon, pepper, garlic, rosemary, sage, and nutmeg are all excellent at maintaining and providing a balanced warmth. Apples, pears, and dates help to increase moisture in the body. Cooked grains, ghee and root vegetables give substance and nourishment. It's the season for soups and stews, dal and kitchari, risotto and crisp.

Hydration is really important. Warm or room temperature water is ideal, especially with a small piece of ginger and some lemon juice.

Know that cold doesn't have to be miserable. It just asks us to shift our routines with the seasons. We so naturally change over our closets - trading sandals and shorts for boots, scarves, and fleece-lined leggings. Why not trust the same instinctual desire when it comes to how we care for our bodies?










[THE RECIPE]

8 - 10 apples, peeled and cut into thin chunks or slices
1 - 2 cups apple cider or juice
3 teaspoons ground cinnamon
2 cups gluten-free old-fashioned oats
1 1/2 cups gluten free oat flour [ground fresh if possible]
1/2 cup coconut sugar
1/2 teapsoon sea salt
3/4 cup ghee or coconut oil [for vegan]
3/4 cup maple syrup

Spread out prepared apples in a 9 x 13 glass baking dish. Toss with 1 1/2 teaspoons of cinnamon. Pour in apple cider or juice so that there is about an inch of liquid along the bottom. Add more if necessary. Set aside.

Preheat oven to 350 degrees.

In a large mixing bowl combine oats, oat flour, sugar, salt and remaining 1 1/2 teaspoons of cinnamon. Warm ghee or oil and syrup in a small saucepan over low heat until completely melted. Pour warmed liquid over oat mixture and stir until oats are completely covered. The consistency should be moist but not wet and fairly crumbly. Add more oil-syrup mixture or oats as needed.

Spread the oat topping evenly over the prepared apples. Loosely cover the dish with aluminum foil and bake until liquid is bubbling, approximately 45 minutes. At this point, remove the foil and bake an additional 15 minutes or until the oat topping just begins to brown in spots.

Remove from oven and let sit for at least 20 minutes. Serve warm or cool.

STRAWBERRY SHORTCAKE vegan, gluten free, nut free

I dug through the archives of this blog and realized I've never posted this recipe! This is one we look forward to every June and make without fail. The biscuits are soft and just the right about of crumbly, the strawberries fresh-picked at peak, and the cream the perfect way to top it all off. Enjoy!

[THE RECIPE]

For the shortcake:

1/2 c. non-dairy milk [coconut, hemp, tiger nut, rice, etc.]

1 T. apple cider vinegar or freshly squeezed lemon juice

1 1/2 - 2 c. oat flour
1 c. millet, buckwheat, or rice flour
1/4 c. tapioca flour
1/4 c. coconut sugar, finely ground to powder using Vita-mix, Ninja, or coffee grinder
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. sea salt
1/4 tsp. freshly grated nutmeg
1/4 tsp. ground cinnamon
4 T. semi-solid coconut oil

Combine milk and vinegar in small glass jar and set aside.

In large glass or stainless steel mixing bowl, stir together dry ingredients: flours, sugar, baking powder, baking soda, salt, nutmeg and cinnamon.

Add coconut oil and stir using spoon or hands until mixture becomes slightly wet and crumbly. Pour in milk, a little at a time, and beat with mixer or stir by hand until batter becomes dough like - able to form into ball and holding together. Add more flour or milk as necessary to find proper consistency.

Preheat oven to 375. Line cookie sheet with parchment paper [optional]. Form 2 - 3 inch balls with hands, place on cookie sheet, and gently flatten into patties. Continue until all dough has been used.

Bake until puffed and golden, about 20 - 25 minutes. Remove from heat and transfer to cooling rack.

Meanwhile, prepare strawberries. Rinse, remove stems, and cut into small slices.

Place biscuit in bowl and top with strawberries and whipped topping.

For whipped topping: 

2, 15-ounce cans of regular coconut milk, chilled or 4, 5.4 oz cans of coconut cream
1/4 c. maple syrup
couple pinches of sea salt

Chill coconut milk overnight to encourage separation of cream and liquid or use cans of coconut cream. Remove cans from refrigerator and open carefully. Using a spoon, gently dig out cream working to separate it from the remaining liquid. Reserve liquid to use in place of milk in shortcake recipe or for smoothies.

Place cream in mixing bowl. Add syrup and a couple pinches of sea salt. Whip on high using wire beater for about 60 seconds or until gentle peaks begin to form. Stop, taste, adjust as necessary, and whip for 20 more seconds. Pour into bowl, cover, and chill until ready to use.

VEGAN PANNA COTTA WITH MIXED BERRY COULIS

Over the next week or so my family will be celebrating two rather big days: the first being in honor of this country we call home and the second, a birthday for my first born baby, now entering into the BIG 5th year. Similar to loving the act of celebrating the birth of a person, I cherish that we pause as a country one day a year to reflect on the freedoms we enjoy, most without much thought on a regular basis. In light of many of the devastating events that have occurred within these borders over the last month or so, I think it is vital to remember we live in a land founded on the dream of a better future. It is more important, now more than ever, to continue to heal the brokenness hidden within the cracks of the land and souls of the people.

And I think it's essential that on this day, this fourth of July, we take a moment to say:

Hey, we live in a country where we are able to make choices, and mistakes, and differences and this is awesome. We live in a country where we vote and have discussions and debate and give our opinions and this is an incredible gift and responsibility. We live in a country of wealth and land and beauty and have the ability to give freely and help and pray and sit in wonder. We can choose our faith and schools and doctors. We can follow our dreams and have opportunity even when it all falls apart. We can travel and be welcomed home. We have big problems and small but we also have amazing minds and courageous voices who are working tirelessly to encourage us all to do better - to care more about others and the world around us. We experience pain and heartache and beauty and joy, sometimes all in a matter of minutes, and we have the people around us to walk with us through it all.

I'd say this is worth celebrating. For one day I encourage us to hang up the political chatter and lay down our nasty online grenades. To surround ourselves with the people we love and drink champagne and eat dessert and big green salads and enjoy the fruits of our land. To find a body of water to swim in for hours and remember to say thank you because clean water isn't something to take for granted. I urge us to stay up late and watch the sunset or admire the fireworks. I challenge us to be present and pause and, rather than thinking of all the ways we and this country fall short - all of the destruction and damage and heartache we've caused - to instead remember the ways we've given and changed and healed and shown the world we are kind and compassionate and work for all to experience the freedom we do today.

And then I hope we enter into July 5 with a new sense of unity and humbleness and the drive to leave exclusion and segregation in history, exactly where it belongs. Be brave and share a message of love. Take courage and look at the darkness within the confines of your own soul. Let's face our own demons in an effort to bring a little more peace to this world. And may we pause and give thanks - celebrating summer and freedom, grace and redemption.

Happy Independence Day, friends.


A few years ago I was introduced to a coconut milk version of panna cotta and fell for it immediately. I love the creamy texture, the light dessert taste, the summer of it all. So in thinking of a special treat for this upcoming country-wide holiday, I immediately went to this. It's simple, light, and a lovely way to end a meal.

[THE RECIPE]

If your curious about tigernuts [and why their not actually nuts!], head over here. 

For the Panacotta:

1 c. tigernuts [I've used Gemini as well as Tiger Nuts]
2 1/2 c. room temperature water
OR substitute 4 cups of any milk of choice [thicker milks work best like coconut milk]

1/4 - 1/2 c. pure [local if possible] maple syrup, adjust to fit your taste
1 vanilla bean, scraped [check out this video for instructions] or if you come across a dry bean, toss the whole thing into the blender
1 - 2 pinches of sea salt
a large pinch of cardamom powder
3 tablespoons pure gelatin

Place silicone muffin cups on a small cookies sheet or serving platter. You can also us small glass bowls or jars as well.

Note: If the idea of making your own nut milk sends you into a mild panic, check out this video first. It will hopefully dispel all your fears and insecurities!

Place whole tigernuts in a blender and cover with water until the liquid reaches the three cup mark [this is approximately 2 1/2 cups of water]. Blend on high for a minute or until the liquid is white in color and very smooth. Place a nut milk bag in a glass bowl or four cup measuring cup in the sink. Carefully pour the nut milk into the bag. Gently lift up the bag and twist at the top to make sure none of the liquid squirts out. Once the top is secure, squeeze the bag slowly [all the while hold the top of the bag tightly closed] until all of the liquid has been pressed from the pulp. Set pulp aside and rinse out the blender.

In a small saucepan very slowly warm the milk to just higher than room temperature [warm to touch]. It is really important to watch as heating it too much will cause it to gel.

Return the warmed milk to the blender container and add syrup, vanilla bean seeds, salt, and cardamom to the milk. Blend on medium. Turn blender speed to low and slowly pour in the gelatin powder. Blend on low for an additional thirty seconds or so.

Pour this liquid immediately into the silicone muffin cups or greased glass bowls. Place in the refrigerator for about two hours - overnight. To speed up the process you can put the panna cotta in the freezer for about thirty minutes or until it is firm but be sure to remove before it freezes.

For the Coulis:

I'm taking a bit of a liberty [in honor of the holiday of course!] calling this coulis, as most traditional coulis' are strained. I prefer it a bit chunky so I skip that particular step but you could run the cooked berries through a blender and then strain the pulp if you choose.

4 c. of berries of choice, fresh or frozen [I used equal parts strawberries, blueberries, raspberries, cranberries, and sour cherries]
juice of 1/2 a lemon or about 1 T. of fresh juice
pinch of sea salt
1/4 - 1/2 c. pure maple syrup or raw honey, local if possible [adjust to taste]

In a medium size stainless steel pot, warm berries over medium-low heat. Cover and allow to soften into a jelly like consistency, stirring frequently. Once the berries have become very soft, gently smash any whole berries with a fork or immersion blender. Add remaining ingredients and stir. Cook over low heat for an additional 5 minutes. Remove from heat and set aside to cool.

QUESADILLAS WITH "CHEESY" BUTTERCUP SQUASH FILLING

Because my girls and I don't eat much dairy, quesadillas have been a bit of a challenge for us. However, the simplicity of the meal has had me forever enchanted.

Buttercup squash seem to hold a wonderful solution. These little guys have a thick flesh when cooked, reminiscent of a sweet potato, which is enough to hold together two finicky tortillas. The nutritional yeast and spices give it a "cheesy" flavor although [here's my disclaimer], cheese is cheese no matter how you cut it and, if we call it what it is, there isn't a substitute for the real stuff.

However, there is a different kind of really, really good and this is it.

So, put your preconceptions of what a quesadilla should be [or has been] on the shelf and give this a whirl. You might be surprised by your lack of disappointment.


[THE RECIPE]
Makes 2 - 4 Quesadillas

For the tortillas:

4 sprouted corn tortillas
extra virgin, raw coconut oil
sea salt

Gently rub, using hands, a thin coat of coconut oil over one side of each tortilla. Sprinkle a pinch of salt on each. Set aside.

For the "cheesy" spread:

1 large buttercup squash [or other thick-fleshed squash or sweet potato], roasted*
1/2 medium - large onion [or one small], finely chopped
1 - 2 tsp. raw, unrefined extra virgin coconut oil
1/2 red, orange, or yellow sweet pepper, finely chopped
1 - 2 medium size carrots, shredded
1 large clove of garlic, minced
1/2 tsp. powders of each: turmeric, coriander, and oregano
1 1/2 tsp. cumin powder [freshly ground if possible]
1 T. nutritional yeast
sea salt and freshly ground pepper, to taste
1 - 2 cups shredded greens [kale, spinach, pok choi, arugula, mustard greens, etc.]

Roast squash using instructions below [*].

In a medium cast iron or stainless steel pan, saute onion in a teaspoon or two coconut oil until onions are soft and just beginning to brown. Add pepper, shredded carrots, and garlic and saute for another minute or two until peppers are just beginning to soften.

Scoop roasted squash out of the shell and place in a blender with spices, yeast, and salt. Using a tamper, blend until very smooth. Add water by the tablespoon if mixture is too difficult to blend. The spread should have a thick, paste-like consistency.

Once sauce is blended [taste and make any necessary adjustments], spread onto the non-oiled side of half of the prepared tortillas. Top with the sauteed vegetables and shredded greens, add any additional fillings of choice [see suggestions below], and top with the remaining prepared tortillas. The oiled sides should be facing out. Place on a hot skillet or panini maker and cook until filling is warm [about two minutes]. Remove and gently cut into triangle pieces. Serve immediately with sides of choice [see suggestions below].

Optional Fillings:

additional sauteed vegetables
soaked and cooked beans of choice [black, adzuki, white, etc.]
shredded goat cheese
shredded chicken, beef, or lamb

Optional Sides:

salsa

fresh cilantro

avocado or guacamole
Greek Yogurt or non-dairy plain cultured yogurt of choice
coconut milk kefir

*To roast the squash, cut squash in half and scoop out stringy flesh and seeds. Place haves face-down [shell up] on a cookie sheet and cook at 450 degrees for 20 - 30 minutes or until soft. Use a knife or fork and gently prick to check. Remove from oven and let cool for 15 - 20 minutes or until you are able to handle the hot squash. 

RED-VELVET PANCAKES

Recently I've been experimenting with my basic pancake recipe, giving it a little pizzazz. If you've visited your local market you know there are beets aplenty - one of the many stars of fall. Can you think of a better way to put these little babies to good use than slipping them into a pancake and calling it chocolate? Me either.  


[THE RECIPE]
Serves 4

Dry Ingredients:

3/4 c. quinoa, buckwheat, or sorghum flour

1/2 c. millet or oat flour
1/4 c. amaranth or teff flour
1/4 c. carob powder [or raw cacao powder]
2 T. mesquite powder [optional]

2 tsp. baking powder

1 tsp. baking soda

1 tsp. ground cinnamon

1/2 tsp. sea salt

Wet Ingredients:

1 1/2 c. water [use cooking water from beets]

3/4 c. boiled and peeled beets [appx. 4 small]*

1/4 c. whole flaxseeds 

2 T. apple cider vinegar

1 T. molasses [optional]

Combine all of the dry ingredients in a mixing bowl and set aside. If you're grinding your own flour using a Vita-mix, I like to add all of the dry ingredients to the dry-mix container and blend. 

Blend all of wet ingredients, separate from the dry ingredients, on high until the mixture is smooth and well blended. Slowly pour the wet mixture into the dry, mixing constantly either by hand or with an electric mixer. When everything has been fully incorporated, gently fold into the batter any add-in ingredients [berries, nuts, dried fruit, shredded veggies, etc.]. 

Let sit for 15 minutes.

While batter sits, preheat oven to 200 degrees [F] and grab a glass baking dish. If you are using an electric skillet [one of the few times I do], heat the skillet to 315 - 325 degrees [you'll adjust the temperature as you go]. 

Pour 1/3 c. of the batter onto the warmed skillet. Batter should form a nice round but if not, gently spread it out with the back of a spoon or the measuring cup. Repeat 3 or 4 times, depending on the size of the pan. 

Cover skillet and cook for about 5 minutes or until the face of the pancakes begin to look cooked. Remove skillet cover and flip the pancakes. Return cover and cook for an addition 3 - 5 minutes or until both sides of the pancakes are browned. 

Turn off oven and place cooked pancakes in glass baking dish and warm in oven. Repeat with remaining batter. 

Once all of the pancakes are cooked and have had a few minutes in the oven, remove and serve immediately with ghee, real maple syrup [local if possible], and any toppings on choice.

*To prepare beets: scrub and rinse beets until all of the dirt has been removed. Place in a medium size pot and completely cover with water. Bring water to a boil. Gently boil until the beets are tender when poked with a fork. Remove from heat and reserve the cooking water / liquid [it should be bright red now]. Under cold water, remove skins of beets and discard. I like to do a large pot of beets and freeze the extra water and beet puree so I have some on hand when needed. 

ZUCCHINI "PASTA"

[THE RECIPE]
Serves 2

Necessary Utensils:
Spiral Vegetable Slicer or Vegetable or Julienne Peeler
Cutting board and sharp knife
Colander
Cheese cloth or kitchen towel, optional

1 - 2 tsp. sea salt
4 small - medium zucchini*
1 - 2 T. coconut oil or ghee or use steam method for oil-free**
1/2 onion, chopped
2 garlic cloves, minced
choice of veggies: bok choy [thinly chopped], fennel bulb and fronds [thinly sliced], kale [thinly sliced], chard [thinly sliced], spinach, and / or tomatoes [fresh or sun dried]
Herb Dressing or herbs of choice [basil, chives, parsley, cilantro, etc.] or use lemon juice with herbs for oil-free
sea salt and freshly ground pepper, optional / to taste

Slice zucchini according to the Spiral Vegetable Slicer instructions [I use the smallest blade] or using vegetable or julienne peeler [as instructed by manufacturer] to make thin pasta slices or noodles. If you are using the peeler, only work as far as the soft, seedy middle and then discard [the seedy middle won't hold up and make for mushy pasta].

Place sliced zucchini in colander [lined with cheesecloth or a towel, optional] and toss with  1 - 2 teaspoons of sea salt. It's important to make sure all the "noodles" are covered as this will pull the water from the vegetable. Set in either a glass baking dish, large bowl, or sink to collect water. Let stand for 30 minutes [minimum].

Meanwhile, warm oil in large cast iron skillet. Saute onions over medium-low heat until transparent and beginning to brown. Toss in garlic and veggies of choice and saute until vegetables are bright green and tender or wilted. Remove from heat and set aside until zucchini noodles are ready.

When zucchini noodles have sat for at least 30 minutes, rinse well under running water. If you used a cheesecloth or towel, gently pick up keeping the noodles in the center of the towel. Begin to gently ring out the water using the towel or cloth to hold the noodles. If you are using just the colander, gently press down on the noodles, pushing out water or pick up and squeeze. The point is to get as much water out of the noodles as possible.

Place skillet back over medium - high heat and add zucchini noodles. Stirring frequently, heat noodles until just hot and only slightly cooked.

Remove from heat and add Herb Dressing or toppings of choice. Top with toasted nuts or seeds, cooked quinoa, or shredded goat cheese. Lamb meatballs or a broiled fish filet are also delicious if you choose to add meat but remember, keep the servings at 80% vegetable pasta and 20% protein of choice [nuts, cheese, meats].

*Zucchini on the smaller side are the best choice in this case. The larger squash tend to have seedier, mushier centers which can be difficult to put through a spiral cutter. If you are using a vegetable or julienne peeler than size really doesn't make a difference although the younger zucchini tend to have a better flavor in my opinion.

**To steam: place prepared zucchini pasta in steam basket with a medium size pot. Fill pot with 1-inch of water [water should stay below basket]. Turn heat to high and bring water to boil. Steam for 2 - 3 minutes, turning pasta each minute, until just soft.

COCONUT WATER & COCONUT MILK KEFIR

I recently started making my own kefir [milk and water] and am so excited about it I had to post it here. First, I love the taste and texture - a bit tart, with a hint of lemon, thick and creamy if milk kefir and light and fizzy if coconut water kefir. It's packed with pre and probiotics, amino acids, enzymes, and the more difficult vitamins and minerals to get from diet alone.

Best of all, my two little girls love it. We enjoy the coconut water kefir with meals and the coconut milk kefir alone, topped with a pinch of pure stevia and berries, as a salad dressing or garnish in soups, and in smoothies.

Don't let the instructions fool you. It really is so easy to make and once you've done it a time or two it'll be like riding a bike. I whip a new batch up in around five minutes or less these days.

A Couple Notes: There are commercially prepared goat's and cow's milk options available [ranging in quality and price] however, this is a great vegan alternative. If you prefer kefir made with animal milk you can use the same kefir starter and simply follow the instructions included. Regardless of the milk or water you choose, remember this is a serious amount of good bacteria coming your way so start small for a few days [think teaspoon for kids and tablespoon for adults]. You may become a bit bloated and / or gassy - don't worry, it will pass. You're experiencing the war between good and bad bacteria in your gut. Over time you can gradually increase the amount of kefir to whatever feels balanced for your body.


[THE RECIPE]

3 packets of kefir starter [I use the Body Ecology brand; it comes with six packets*]
three 14-ounce cans of coconut milk [I use Native Forest Regular Coconut Milk] and three 17.5-ounce cans of pure, young coconut water [I use the Amy & Brian brand] or you can simply do a single batch of either the milk or water [or a double batch of either]
1 small cooler
2 kitchen towels
medium size pot
funnel
2 1/2 gallon-size glass jars with tight-fitting lids
kitchen thermometer [optional]
one kitchen spoon [to stir]

Pour coconut water into pot and warm to 90-degrees over low heat. You can use a kitchen thermometer but I tend to just check it periodically with either a clean finger or my lip - if it feels slightly warm I know it's ready. Once warm, put funnel over one of the glass jars and carefully pour coconut water into jar. Add 1 1/2 packets of kefir starter, secure lid tightly, and gently shake to incorporate. Wrap with one of the kitchen towels, place in cooler, and close lid. Set aside.

Pour coconut milk into the same pan you used for the coconut water and warm to 90-degrees over low heat. Again, you can use a kitchen thermometer but I tend to just check it periodically with either a clean finger or my lip - if it feels slightly warm I know it's ready. Once warm, put funnel over the other glass jar and carefully pour coconut milk into jar. Add the remaining 1 1/2 packets of kefir starter, secure lid tightly, and shake [a little more vigorously than the water] to incorporate. Wrap the jar with the other kitchen towel, place in the cooler next to the jar with the coconut water, and close lid.

Let the coconut milk kefir sit in the cooler [unmoved] for 24 - 36 hours or until slightly thicker. The coconut water kefir should remain in the cooler for about 48 hours.

Gently remove the coconut milk kefir from the cooler so as not to disturb the water kefir, close the lid to the cooler, and gently shake the milk kefir jar. Place in refrigerator to slow fermentation process. It will get thicker over the next day or so if you prefer a thicker kefir consistency [more yogurt-style]. After the water has sat for the required time, remove and place in refrigerator as well. Water kefir should be a bit fizzy. Both should have a tart, almost lemon-y taste.

To make a continuous batch follow the same instruction above but rather than using a new starter each time, reserve 6 T. of the milk kefir and add to the new batch or 8 T. of the coconut water kefir to add to that new batch.

Refer to Donna Gate's Body Ecology Diet for more detailed instructions and the extensive benefits of kefir as well as the best way and time to consume kefir.

*I've tried the more generic [and less expensive] brands from the health food stores and found that I had a fizzier kefir water with the Body Ecology brand as well as a better quality product. I can get quiet a few more batches out of one starter kit than I did with the other brands. It seems to be easier on my digestive system as well. 

GREEN SOUP WITH ASPARAGUS, LEEKS AND HERBS

 It's been a while! Here is one of my favorite soups this year. I love it for breakfast [try before you dismiss!]. For me and my body type, soups or cooked veggies in the morning provides a warm, nourishing, and grounding way to start the day. It's also a fantastic simple dinner - light and easy to digest. You can bulk it up by adding any or all of the garnish options listed below or serve it along side a small salad.

[THE RECIPE]

4 c. fresh or frozen asparagus [depending on the season you could also try green beans + zucchini in place of the asparagus or just use extra fresh or frozen greens like kale, spinach or chard], chopped or broken into 2-inch pieces
4 c. fresh or one small bag of frozen kale or spinach, chopped
3 large or 4 medium leeks, rinsed and sliced
2 large fennel bulb, rinsed and sliced, or 2 tsp. whole fennel seeds [or an extra leek in place of the fennel]
2 - 3 large garlic cloves, minced or sliced
1 - 2 T. ghee or coconut oil
sea salt and freshly ground pepper, to taste
4 c. bone broth, broth of choice, or water [I really like 2 c. lamb, chicken, or turkey broth + 2 c. vegetable broth]
6 c. water
2 T. dried fennel seeds
2 large bunches of fresh basil and/or parsley or 1 c. herb dressing
one large handful fresh dill leaves or 1 T. dried

In a dutch oven or large pot, warm ghee or oil over medium heat. Add cut fennel and leeks. Saute over medium-low heat until leeks begin to look transparent and fennel is soft [about 7 - 10 minutes]. Add garlic cloves and fennel seeds if using and saute for an additional 3 - 5 minutes or until fragrant. Season with a bit of salt and pepper, add asparagus, kale or greens, water and broth, stir, cover, and bring to boil. Reduce heat to simmer and cook for 10 minutes or until asparagus is bright green and soft. Stir occasionally. Remove from heat and stir in herbs [basil, dill, and/or parsley]. Carefully blend using an immersion blender or place in blender and blend in batches until very smooth. Return to pot. Garnish as desired. Enjoy!

Garnish Options: coconut kefir [recipe to come soon!], nut / seed milk of choice, toasted walnuts, goat cheese, cooked quinoa, cut avocado, finely sliced basil leaves

"END OF WINTER" SOUP

This year, more than others, I have anticipated spring with a surprising fervor. Winter has been long and very cold. Yet, as winter comes to a close I can't help but want a few "fare-well to winter" soups to see this season out in respectable fashion. Part of me is not quite ready to bid my squash friends good-bye as they have been common meal companions through these endless months. On the other hand, fresh greens are clamoring for attention, trying with reckless abandon to spring forth from the ground. The effort is just so hard to ignore! And who would want to? Asparagus, spinach, kale, baby lettuces, micro-greens - they're all singing like sirens "look at me, I'm here and ready to nourish you in a lighter way!"

So here is a wrap up to our winter meals - we bid you adieu and prepare to embrace the growth, newness, beauty, excitement and energy of spring!

[THE RECIPE]

1 T. coconut oil or ghee
1 large onion, chopped
6 cloves of garlic, minced
8 large yellow or orange carrots, rinsed and cut into chunks
1 large head cauliflower, rinsed and cut into chunks
2 c. pumpkin or winter squash puree [or 4 c. peeled and cubed fresh or frozen]
8 c. broth or stock of choice
1 tsp. dried thyme
2 T. dried sage
2 bay leaves
sea salt and freshly ground pepper, to taste

Over medium heat, melt coconut oil or ghee in large soup pot. Once melted, add onion and saute until just transparent. Add garlic and saute another minute or two. Sprinkle in thyme, sage, and bay leaves and stir for 30 seconds or so. Add carrots, cauliflower, and pumpkin or squash if you are using cubed or frozen [if using puree wait until the end to add] and cook for a minute or two. Pour in broth or stock, stir, cover and bring to boil. Once soup is boiling turn heat down to allow for a simmer and cook until all vegetables are soft, about 30 minutes.

When vegetables are soft, turn off heat and let cool for 5 - 10 minutes. Add pumpkin or squash puree at this time if using. Very carefully blend with an immersion blender or blend in  batches in a blender. Return pureed soup to the pot, season with salt and pepper, and pour into individual bowls. Add toppings as desired.

[THE TOPPINGS]

Purple Carrot Chips
Follow this recipe using thinly sliced carrots in place of kale.

Kale Chips
Follow this recipe using kale cut into thin ribbons rather than whole leaves.

Toasted Pumpkin Seeds
Place shelled pumpkin seeds on a baking sheet. If you have a toaster oven, toast on the lowest setting once or twice. If you prefer the skillet method, place pumpkin seeds on skillet and roast on medium-high heat for just a minute or two until pumpkin seeds become fragrant and slightly brown. Stir consistently and don't take your eyes off of them!

Chopped Green Onion or Chives
If you grew onions or chives last year, check out the spot you planted them. You may be surprised to find them shooting up!

TAHINI STIR-FRY WITH QUINOA

Limited sleep [such is the woe of being a parent] begs this to be a really simple post to mirror a simple recipe.

I tend to rely on a variety of stir-fries for my lunches throughout the week. Getting a meal in while tending to two active, demanding girls is hard enough. Cooking nearly impossible. So salads, stir-fries, and smoothies generally round out my daily meals.

During the summer we put away quite a few veggies from the Farmer's Market and our own garden. When these run out, as they inevitably do, I rely on store-bought frozen. Organic ensures the product itself is not genetically modified but doesn't protect the product from being owned by a GMO-based company. Whenever you can, try to find out who the parent company is and what they're standard practices include. Even better, ask your local health food store if they carry any local, organic frozen [or storage] produce. You may be surprised with what you find!

[THE RECIPE]

2 medium mushrooms, chopped
1/2 a medium onion, diced
2 T. extra virgin olive oil
2 cloves of garlic, minced or granulated garlic powder
A good 2 - 3 cups of veggies of choice, fresh or frozen [for this recipe I use frozen beans and frozen asparagus]
2 tsp. tahini
splash of white wine vinegar
sea salt, to taste
quinoa, cooked
raw sesame seeds, garnish

In a large skillet, saute mushrooms and onion in olive oil over medium-high heat until onion is just transparent and mushrooms slightly browned. Add fresh or frozen veggies and saute until just soft. Add tahini, a large splash of white wine vinegar, garlic or granulated garlic powder, and salt to taste [I tend to make this recipe on the saltier side]. Mix well.

Serve over warm quinoa and garnish with sesame seeds.