January 30, 2015

Love the Body, Calm the Mind, Nourish the Spirit

Mid-winter is here. We are half-way between winter solstice and spring equinox. This is a time to savor the warmth of the hearth, the delight of soup, and the crunchy texture of a little bit of winter green food.
Enjoy these recipes and remember to breathe in the scents of the spices as you savor your meal.

Lentil Squash Soup

Thanks to Rebecca Katz for this recipe inspiration.

You will need:
2 tablespoons olive oil
1 yellow onion, chopped
2 carrots, chopped
3 celery stalks, chopped
1 teaspoon each: salt, black pepper, turmeric, cumin, coriander, cinnamon

1 medium butternut squash, baked
1 cup dried green lentils, rinsed and boiled

1 cup kale or Swiss chard, chopped

Preheat oven to 375. Place the squash on a cookie sheet in the oven and bake it for 1 hour, or until it is soft when you cut through it with a knife.
Meanwhile, rinse the lentils and bring them to a boil in a sauce pot with 3 cups water. Reduce heat to simmer, skim off any foam that rises, and simmer for 30 minutes.
Rinse, drain, and set aside.

Now, chop vegetables.
Heat olive oil in a soup pot over medium heat. Add diced yellow onion and vinegar and sauté until translucent, about 5 minutes.
Add diced carrots, celery, and spices. Sauté until vegetables are just tender, about 5 minutes.
Add cooked lentils and 3 cups water.
Bring to a boil, reduce to low, and cook, covered, while you peel and de-seed the squash.
Once it’s peeled and de-seeded, add the squash to the pot.
Add the kale or Swiss chard.
Simmer for 15 more minutes.
Taste for salt and serve immediately with nutty rice flatbread.

Roasted Root and Chopped Egg Salad

Thanks to Bon Appetit for this recipe inspiration.

You will need:
2 large carrots, chopped

3 large parsnips, chopped
1 celeriac (celery root), chopped
5 whole cloves garlic
¼ cup olive oil
1 teaspoon each salt and black pepper
4 large eggs
1½ pounds frisée and/or arugula, torn and washed
Mustard walnut vinaigrette

Preheat oven to 400 degrees.
Toss carrots, parsnips, celeriac and garlic with oil and season with salt and pepper. Arrange in a single layer on a rimmed cookie sheet. Roast, tossing halfway through, for 30 minutes total.

Meanwhile, bring water to a boil in a large saucepan.
Add eggs and boil for 5 minutes. Run them under cold water, peel them, chop them, and place them in a large bowl with the roasted roots. Toss well.
Add frisée and/or arugula and dressing.
Toss again, serve, and enjoy!

Walnut Mustard Vinaigrette

You will need:
¼ cup walnuts, chopped
2 tablespoons whole grain mustard
2 tablespoons apple cider vinegar
½ cup olive oil
1 teaspoon tamari

Place all ingredients in a mason jar, screw on the lid, and shake well. Pour over salad and enjoy!

January 19, 2015

Gut issues? Try an Elimination Diet + Custom Healthy Eating Program

Do you have a rumbly, uncomfortable belly?
Does your skin itch or give you blemishes?
Do you experience gas, bloating, irregular stool frequency (more or less than once / twice daily)?
Do you have constipation or diarrhea occasionally?

Try an elimination diet.

"Elimination" comes from the Latin word meaning "beyond the threshold".
Move beyond the threshold of your semi-wellness.
Walk through the door of discovery, find the foods and eating habits that cause distress, and let them go, once and for all!

Try this guide to get started. If you would like, I can tailor your Elimination Diet to your needs and goals.

Clean out your kitchen.

Remove processed, packaged items and those containing sugar in all forms. Let go of coffee and alcohol, too.

Go shopping.

Buy foods according to the Clean 15 and Dirty Dozen Guide from the Environmental Working Group. Make sure to get plenty of gluten-free bulk grains, hormone / antibiotic free chicken, fish and eggs, and lots of vegetables. 

Start your elimination diet when you have a day or two off to be at home. Set aside time to cook and follow these meal plans and watch these videos to help you with prep.

I can help tailor shopping lists and meal plans to your needs.

Keep a journal.

Write your intention for your Elimination Diet. What do you plan to get out of this two-week period of cleansing? What you will do when cravings hit.

Eliminate potential allergens.

Start by eliminating gluten, dairy, coffee, and sugar. When you move beyond the threshold of these foods, you will see how many more delicious new ingredients there are to try!


Instead of:
  • gluten, try buckwheat, brown rice, quinoa, amaranth, teff, millet, and oats;
  • sugar, try applesauce, dates, figs, and little bits of raw honey;
  • coffee, try green tea or a coffee substitute like Dandy Blend;
  • dairy, try almond or rice milk.

If you would like to do a more in-depth elimination diet, I can help you by customizing recipes, prep + meal plans to eliminate these common allergens as well: corn, peanuts, soy, eggs, chocolate, vinegar, yeast, low-quality fats + oils, fatty meat, beans.


Hello allergen! Nice to meet you again! Does my body like you? Let's see.

After the elimination phase, start re-introducing the foods that you excluded for 2 weeks. You will notice immediately that, when you challenge your body with offensive foods, it will react! 

Itchy eyes, digestive distress of any kind, shortness of breath, swelling, fatigue, and nausea are all signs of a food sensitivity.

Record it in your journal and try to avoid it from now on.

The elimination diet takes a little bit of planning and coordination, but it is simple to do and can make a huge difference in your health!

January 16, 2015

Breakfast makeover: shredded vegetable bread

As part of my studies in university, I had the great honor to live on the island of Bali for over 6 months. I spent time with 13 other amazing students from all over the United States,  Balinese people, and all of the spirits that are alive and thriving on this animist island in the Indonesian archipelago.

I learned so much about how words create reality and food nourishes that reality, from feeding gods and the earth to feeding ourselves.

When I think about cooking now, I think about what's readily available around me what might nourish me in a way that nourishes the earth and stays in alignment with the season

I also trust tjat the food I prepare might provide inspiration for others to live their lives with more meaning.

Here is a breakfast recipe that's currently inspiring me quite a bit and warming my soul during the cold blustery days of January in Vermont.

Shredded Vegetable Bread

You will need:
1 cup shredded zucchini
1 cup shredded carrots
1 cup of almond flour
1 1/2 cups of cornmeal
half teaspoon salt
half teaspoon nutmeg
1 teaspoon thyme
3 tablespoons olive oil
3 tablespoons flaxseed meal
half cup of rice milk

Preheat oven to 350 degrees.
Oil a glass baking dish.
Shred carrots and zucchini.
Mix all ingredients together well.
Press into baking dish.
Bake for 45 minutes.
Enjoy topped with tahini if you like.

January 5, 2015

Respect Yourself. Nourish Your Soul.

For many indigenous cultures of this hemisphere, today's full moon is known as the wolf moon. The wolf honors its pack, its community, its loved ones. It also takes time alone to howl at the moon, hear its own voice, and reflect the importance of taking space to care for the self.

The wolf moon reminds me to find inner balance so that I can relate to others in a harmonious way.
Try these recipes to balance body, mind, and spirit. Prepare them mindfully. Spend time with the ingredients. Taste as you go. Mix and match them to create different meals.

Most of all, be well and take time to reflect on the splendor of your own inner harmony.

Hazelnut Escarole Salad

For the dressing, blend these ingredients in a food processor:¼ cup roasted hazelnuts2 Tablespoons olive oil2 Tablespoons water2 Tablespoons apple cider vinegar1 Tablespoon raw honey1 garlic clove, crushedsalt and pepper to taste (about 1 teaspoon each)

Then, mix all these ingredients together in a large bowl to assemble the salad:1 head escarole, washed and steamed1 green tart apple, thinly sliced½ cup roasted hazelnuts, chopped¼ cup sourdough bread croutons (optional)

Pour dressing over salad, toss well to coat, and serve with your favorite soup.

Millet Waffles

Thanks to Rebecca Wood for this recipe inspiration!

In a blender, soak 1 cup millet and 3 cups water overnight.Be sure to cover the blender with a kitchen towel.
When you wake up, drain off any excess water.

Add:1 cup buckwheat flour1/4 cup shredded, unsweetened coconut1/4 cup sunflower seeds2 Tablespoons coconut oil1 Tablespoon honey or maple syrup1/2 teaspoon sea salt2 teaspoons cinnamon

Blend well, pour into waffle-maker or into skillet if making pancakes, and enjoy!
These can be eaten as sweet waffles with nut butter, applesauce, and other toppings of your choosing. They can also be a savory bread to eat with either of the salads or the soups here.

Winter Shredded Egg Salad

Hard-boil 3 eggs.

Meanwhile mix these together in a large bowl:1/2 cup walnuts3 cloves garlic, minced1/4 teaspoon salt1/4 teaspoon pepper, ground2 tablespoons apple cider vinegar2 tablespoons lemon juice1/3 cup extra-virgin olive oil3 carrots, shredded

Steam 12 cups mixed greens like kale, collards, chard, spinach, mustard, broccoli for 5 minutes or less.Mix with dressing.

Grate eggs over the salad, toss, and serve.

Miso Squash Soup

You will need:
1 small-medium delicata squash, seeded and sliced into crescents
1 medium white turnip, peeled and cut into chunks4 cups water4 tablespoons white miso, or to taste1/4 cup tahinizest of one lemon
about 3 cups of cooked brown rice1 avocado, sliced1 bunch of chives, mincedtoasted nori (or kale), crumbled, for servingtoasted sesame seeds

Add the squash and turnips to a large pot, cover with the water, and bring to a gentle boil. Simmer until the vegetables are tender, about 15 minutes. Remove the pot from the heat and let it cool just slightly. 

Pour a few tablespoons of the hot water into a small bowl and whisk in the miso (to thin it out a bit--this step is to avoid clumping). Stir the thinned miso back into the pot along with the tahini, and lemon zest. 

At this point, taste, and adjust the broth to your liking, it might need a bit more miso (for saltiness)...or more tahini.

January 4, 2015

Defining a Healthy, Sustainable Food System

Happy New Year! 
This is a time of renewal.

I like to soak up the sunrise, appreciate the sunset, and spend dark nights in peaceful reflection. 

As part of my personal and professional goals for this year, I would like to hear more from you.

What is your definition of a healthy, sustainable food system?

Here is mine.

Health is a changing state of balance.
A healthy food system is a living network, non-hierarchical and springing from mutual agreements to cultivate health, diversity, equity, and economic balance.

Because everyone must eat to live, it must adapt to environmental, social, and political changes while stewarding the well-being of land, workers, production, and eaters. This food system is grounded in gastronomic traditions, small-scale farming practices, and the need to provide for future generations. Its respect for diversity of people, eco-systems, and choices ensures the best practices for cultivation and production in accordance with local need and capacity. Connected enough to sustain local bio-diversity, cultural identity, nourishment, and sense of purpose, this system provides equal access to whole, simple, contaminant-free ingredients.

When change occurs, the community-minded system, where everyone has a voice, can collaborate to make decisions based on the health of people and planet. 

Here is the definition created by Mother Earth News.

  1. Focus on community empowerment to grow food and seek out natural remedies to heal friends and family;
  2. Promote research in the field of agro-ecology in order to influence congressional farm policy;
  3. Sell publications and subscriptions to educate privileged members of the food system about gardening, natural health, and consumption.
These are the strategies they use to bring it about:
  1. Research: They request donations to support non-profits such as the Union of Concerned Scientists, whose research and reports model sustainable farming practices. They promote farm policy by encouraging reader to write letters to congress on behalf of farmers, sound farming practices, and research.
  2. Education: They inform readers about conferences to learn more about sustainable farming practices. This invitation comes with mention of the conferences’ corporate sponsors such as Clif Bar, Nutiva and Driscoll’s.
  3. Access: They work to build community food security by inspiring readers to create the conditions in their lives for equitable food access in their communities through blog posts about personal stories.
What is your definition of a healthy, sustainable food system?

What do you need to participate in the regional food system, cook meals from scratch with whole ingredients, and include more fruit and vegetables in your diet?

Healthy Eating Program

Need to detox, uncover food allergies, feel nourished & satisfied?

I will tailor your Program to your dietary needs and health goals. Programs include shopping lists, prep/menu plans, recipes, mindfulness, & nutritional recommendations.

Click here to try a FREE sample of the Healthy Eating Program.

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