Unplug and Recharge

I traveled to Laguna Beach, California in March to serve as executive chef at the Whole Woman retreat that was designed by my good friend Lindsay Hinton of Soul Inspired Wellness. It was an incredible experience and my first go at designing a menu for a weekend-long retreat. I had full control over our vegan|vegetarian, gluten-free menu which was liberating. Since then, I have been retained for two more retreats for the same purpose. It's an honor to serve with my gift with a platform from which I can divulge all of my favorite recipes and tips for sustainable, healthy living.

My next retreat is at the St. Francis of the Woods spiritual retreat center in Coyle, Oklahoma on June 22. This is in the beautiful, North Central region of the state. This is a one day event set to include meditation and mindfulness practices, an essential oil mini workshop, a flow of consciousness art project, a delicious and nutritious vegetarian lunch designed and prepared by me with a hands-on demonstration as we make our own veggie burgers. I will also be giving tips on how to incorporate quick, healthy dishes into your kitchen. We will end the day with a hike into the woods as we reflect on the benefits of unplugging ourselves from the media and the devices in our lives that can drain our internal batteries of the organic chi that is generated by the psyche and the consciousness. I am confident that anyone who attends will leave feeling nourished, alive and aware.

If you would like to attend, you can register through the official site at Persimmon Whole Health where you can ask questions and get details. Registration closes on June 12 and space is limited. Stay tuned for a post coming later with details on my July retreat!

Composting 101

Getting started can be overwhelming, but in fact, it's incredibly simple. It begins with your trash and your household waste. Most people already separate their recyclables. The second step is to designate a bowl for your kitchen with a lid that you can start to separate your organic waste into. You can purchase compost bowls at kitchen stores, but I've found that a good, big bowl with a lid is sufficient. What is suitable to compost? Fruit and vegetable scraps, coffee grounds, tea bags, egg shells, egg cartons and most plant based scraps in moderation. Be wary of cartons that contain dyes and print, however. The rest of your household paper and cardboard can be recycled instead. What is not suitable to compost? Animal products or waste and inorganic materials. When my kitchen bowl is full, I empty it into a large bucket that I keep on my back porch. When that bucket is full, I dump it into the active bin. I keep everything separated into three bins and stages of decomposition. The active one is where I deposit the current waste, grass clippings and small yard waste and leaves. The other two are in two stages of material based on rough waste that needs more time to break down and one which holds the overflow of amendments. The basic principle to compost is that food waste is mixed with dead leaves or dried plant material which emits carbon and with green material which emits nitrogen. The food waste is always covered. You will need to water your pile occasionally to keep the bacteria active. A good pile is hot in the middle which means it is active. It needs to be turned once a week and tended a little. You can purchase an organic accelerator at any garden store that is a granular bacteria you add to a watering can and add to your pile in order to stimulate the production of good bacteria. Designate a place that is away from the house where you can begin. It attracts bugs and pests, which is good, but that's why you don't want it close to your house. You don't have to have any special equipment like a tumbler or a store bought bin. Enclosing it on three sides with any material works to keep it contained and will increase the heat.

 

This is the active pile where I have just added a bucket of new material that now gets turned into the existing material and completely covered.

When the compost is ready to use, it looks like dark, rich soil. We call it black gold. This can now be added to your garden as a top dressing and used like fertilizer for existing plants or turned into the top inch of a new bed you want to prepare to receive new plantings.

My four year old loves working in the garden as much as I do and since I home school him, we are in our outdoor classroom every day, even in the winter. He has his own set of long handled tools and a wheel barrow too. Here, he is helping me turn our new batch into our Spring beds.

Homegrown compost (in lieu of store bought bags) will always be superior. The food you grow with it is later recycled into more compost for more food. It is the ultimate in sustainable practices. I love digging through my beds and finding the shell of an egg I ate or a dried up avocado skin. Look at these incredible beets that we grew this winter with it!

Our beds are so green, happy and healthy because of the quality of the soil we grow. Your plants will reflect the integrity of the nutrition content in the ground and will return the favor!

Pictured here is the pathway leading into the perennial herb beds featuring Lavender and Rosemary and an abundance of greens on the right such as romaine, mustard greens, swiss chard, beets, spinach, Dill and Chervil.

In the Spring and Summer, it is tough to do anything else but luxuriate in the beautiful mazes of The Fortress. Pathways lead to strawberries, garlic and lettuce, flowers swarm with bees and butterflies, hummingbirds dart about, birds are in constant song, fragrant herbs stimulate your senses as you brush by them and cats lounge in the cool shade. This is my faithful head space, my heaven.

I am truly happiest when I am surrounded by flora, fauna and the wonders of nature.

Accessorize Your Food

You can take a simple breakfast and more than double it's nutritional value by adding the right accessories. Let's face it - who doesn't like beautiful food? The art of dressing a plate is something that is often overlooked and underrated. I think that when we take the time (a few extra minutes at most) to create something that is healthy and beautiful to look at, it not only gives us pride in what we are feeding ourselves and our families, but it forces us to be CONSCIOUS about it. It allows us to develop a true relationship, complete with dialogue, with the most important ritual of the day. For example, not everyone has the time or the right ingredients to make something entirely from scratch for every meal. So when you are shopping for your convenient foods, it is important to choose products that are still quick but don't tank on nutrition. You can stock your dry and refrigerated pantries with super food accessories that can ramp up the nutrition by more than half when you add them to your dish. I always keep things like bee pollen, chia seed, flax seed, walnuts, almonds, coconut, nutritional yeast and green powders on hand for exactly this reason. In fact, when you use the right combinations with fresh fruit or vegetables, the accessories themselves can have more nutrition than the base for your meal. 

This was a frozen, organic buckwheat waffle. I added plain greek yogurt for my dressing and topped it with strawberries, walnuts, chia seed, bee pollen, shaved coconut, flax seed and tangelo slices. It was incredible!

• CHIA seed is an energizer that has been used since the American Indians were on desert marches and runs. They would sustain long days with it. You can achieve stamina by roasting and grinding a handful before you exercise or do physical activity. Second to flax seed, it is highest in Omega 3 fatty acids.
• FLAX seed is a decongestant, demulcent, emollient, expectorant, laxative and purgative. It works directly on the digestive tract. They are also energizers. They can relieve asthma, chronic cough, enrich the blood and strengthen nerves. It contains all 8 essential amino acids.
• WALNUTS strengthen the kidneys and lungs and lubricate the large intestine. Astringent and antiseptic, they can address athlete's foot, ringworm and impetigo. They regulate blood sugar and improve metabolism.
• COCONUT contains organic iodine that assists with thyroid function and soothes internal membranes. The water contains the highest, naturally occurring amount of electrolytes known. It is identical to human plasma, making up 55 percent of our blood.
• YOGURT is a known pro-biotic and contains millions of beneficial living bacteria that assist our digestive tracts. It is high in protein and organisms that keep our gut happy. The plain variety treats candida overgrowth and is low in sugar, which is optimal.
• BERRIES are the powerhouses of the fruit family containing large quantities of vitamin C, retinols, and easily digestible fiber that requires little energy from the body as they are almost immediately assimilated. They are astringent and laxative. They clean the blood and the skin.
• BEE POLLEN is always best when consumed locally. It aligns the immune system with the local pollen and allergens and helps create a resistance to foreign particles. It is incredibly antibiotic, anabolic, antifatigue, anti-infective, diuretic, nervine, stimulates immune response and is certainly one of the most essential items you should have in your pantry.

Spiced Apple Butter

The art of Homesteading lies in the balance between what we consume and what we make. In my family, I make our own Spiced Apple Butter and we use it in place of jelly on lots of things like waffles, pancakes, french toast and on our almond butter sandwiches with sliced bananas. My kids really love the cinnamon and the fresh ginger. You can even add it to your baked goods like muffins and sweet breads. When you make it yourself, you can control the sugar content, the freshness and the quality of the ingredients you are using which is exactly why I do it. It takes about 2 hours from start to finish but half of that time it is simmering and you can work on something else in the kitchen, weed your garden or check your email! You will find the recipe at the bottom, but I have included simple step-by-step directions with each photo. This recipe yields roughly a quart. 

You will be adding some brown sugar to your recipe so always use a tart apple such as a Granny Smith. Start by cutting your apples into halves WITHOUT peeling or coring. The pectin needed comes from the core and is important to achieving the butter consistency, though it does not actually contain dairy butter. I've found this is a common misunderstanding about this simple confection. This is a vegan treat!

Put the apple halves into your stock pot. Add 3 cups of high-quality apple cider vinegar such as Bragg's, pictured above, or 1 cup vinegar and 2 cups filtered water. The ratio you choose will affect the acidity and flavor of your butter, which is entirely a personal preference. More vinegar will make the butter tart. Bring everything to a boil, then reduce to a simmer and cover. Cook 25-30 minutes.

When the apples are done, they will start to fall apart and the flesh will separate from the skin. You can separate the core, seeds and skin at this point by ladling scoops into a sieve and pressing the mash through with a spoon, or by allowing them to cool slightly, then separate by hand, which is what I prefer. I like feeling it with my hands and there is something very zen about working through the pot. The other method requires a little elbow grease.

The discard bowl should look like this and everything else is returned to the pot. It will be the consistency of applesauce. You can either leave it as is if you want applesauce or continue on to turn it into butter.

Next, you will be adding your spices to your puree. Add about 1/2 cup sugar for every 1 cup of puree, give or take. I use a little less because I prefer mine on the tart side. Add the lemon juice and zest, cinnamon, allspice, cloves, grated nutmeg, ginger and pinch of salt.

Your mixture will turn a deep brown and begin to thicken. Do not cover the pot at this step because it needs to reduce and lose some of the water content which will give you a beautiful, thick butter. Your kitchen will smell amazing as these aromas fill your home. Cook another 25-30 minutes until the consistency is where you like it.

Can your butter using a canning jar with a two-part lid, such as Mason, Ball or Kerr brand. You want to pour it in and seal the lid when it is hot because the heat creates a vacuum seal. It will pull the button down on the lid and you can store it in your pantry for months. You will know that it has sealed properly when you open it and it pops. It will keep in the fridge for equally as long because the lemon acts as a preservative. I like to change up this recipe seasonally when different fruits are in season that are easy to substitute for half of the apples, like peaches, apricots or pears in summer and fresh cranberries or pomegranates in winter. BE CREATIVE!

INGREDIENTS
About 4 pounds of organic apples such as Granny Smith
3 cups raw, unfiltered apple cider vinegar such as Bragg's
or 1 cup apple cider vinegar and 2 cups filtered water
brown sugar, about 3 cups or 1/2 cup as per each 1 cup apple puree
2 teaspoons cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
freshly grated nutmeg
peeled and grated ginger root
juice and zest of 1 lemon
pinch of salt

Super Greens

One of the most important things we can put in our bodies are leafy GREENS. They are truly the powerhouses of the vegetable family as they contain the highest levels of vitamins, minerals, nutrients, essential cell salts, fiber and chlorophyll. They are also extremely high in water content which acts like a flush when we put it into our bodies. It floods the system and the blood with nutrient-rich mineral water that carries high levels of toxins, poisons and oxidants out. Effective cleansing agents are always going to be at the top of the nutrition list when it comes to ridding ourselves of the compounds that make us feel sick and lead to illness and imbalance. The most digestible form will always be RAW though when dark leafy greens are cooked, it increases key mineral content.

I have been really passionate about my greens for a long time and I strive to eat a huge handful with every meal. At least 75% of my green intake comes from my own organic garden and since each variety is seasonal, I always have a lot of different kinds to choose from. In the spring and summer, there are lots of lettuces, arugula and tender greens as well as root tops such as turnips, beets and chard that are good in salads, sandwiches and juiced. In the fall and winter, there are the sturdy, big-leaved types that can stand up to sautees and soups and casseroles like kale, mustard greens and spinach. Eating foods that are in season will maximize your diet with the freshest foods that are producing at peak levels when they are loaded with all the nutrition you need!

I have included a brief itemization of four kinds of greens with their benefits and properties that are easy to grow and find in your local health food store or farmer's market. You can adjust eating less or more of them when you are experiencing an internal imbalance or if you are looking to refine your diet with the foods that work best with your body type. There is also an easy breakfast recipe at the bottom for getting your greens early in the day!

BEETS | BEET GREENS
First off, the greens are superior to the root in everything mentioned on this one, but the root is just as important. Cleanses the body, dissolves acid crystals in the kidneys, addresses blood toxemia as it enriches red corpuscles for healthy blood, detoxifies the liver and gall bladder, flushes the bowels, draws fat cells from the body, stimulates lymph fluid and relieves constipation.

LEAF LETTUCES
Very high in water content - between 92 and 95% of the plant is water. Flushes the body and blood, antispasmodic, expectorant, anodyne, sedative and sleep aid. High in all vitamins and silicon which renews joints, bones, arteries and connective tissues. Most nutritious when it has bolted and matured as it contains a milky substance that has sedative, narcotic and anesthetic properties that comes from a compound called lactucarium. Treats insomnia and nightmares as it relaxes the nerves. High in vitamin E which is necessary for healthy reproduction.

MUSTARD GREENS
Cleanser and tonic, detoxifies the entire body. High in dithiolthiones and indoles which are powerful anti-cancerous, antioxidant agents. It stimulates liver function and surrounding tissues.

SPINACH
Powerful laxative. Detoxifies the digestive tract, balances ph, provides essential mineral salts to repair the colon. High in iron and chlorophyll and oxalic acid. Best when eaten raw. When cooked, it is important to pair it with something high in calcium as it can actually deplete it from your body.

SWISS CHARD
A close relative to the beet, this is also called Leaf Beet. It does not make a root, is only eaten for it's bright, colorful leaves. Also best when eaten raw. Digestive aid, high in beta carotene. The potassium, magnesium and calcium increase when cooked. High fiber.

EASY TOFU SCRAMBLE

This recipe can easily be made with eggs if you prefer.
You can adjust the amounts of everything depending on how many you are trying to feed and what you like in yours. I always go for whatever is in the refrigerator and needs to be eaten.

INGREDIENTS
red or white onion, chopped
garlic, diced or thinly sliced
red or green bell pepper, julienned (cut into long, thin strips)
zucchini, chopped
jalapeno, diced
carrot, diced
large handful of greens, chopped (kale, beet greens, chard and spinach work well)
crumbled tofu, firm or extra firm works best
olive oil or coconut oil
salt + pepper + turmeric or mustard powder (all to taste)
*other optional vegetables could be sliced mushrooms, squash, broccoli, sweet potato or asparagus

DIRECTIONS
Sautee all of your vegetables except the garlic and the greens in a large skillet until they are mostly tender, about 6-7 minutes. Add the tofu by taking the block after it has been patted dry with a paper towel and crumbling it right into the pan. Season with salt, pepper, turmeric and mustard. Let it brown a little, about 5 minutes. Add the garlic and the greens and cover your pan with a lid. This will steam the greens perfectly until they just wilt, but are still bright green in color. Stir everything together and serve with sprouted toast or a whole wheat tortilla. You can top it with a little cheese if you are not vegan and it is very delicious. This is a breakfast that is great for revving up your metabolism in the morning because the minerals are easily absorbed by the added healthy fat from the oil. It works like a vehicle. Otherwise, trace amounts can be passed before they are absorbed. Pairing it with the plant-based protein of the tofu is perfect with whole grains. It is low in calories, cholesterol and saturated fat.

ENJOY!!

Quinoa Tabouli

Though I'm not a vegan, I often eat like one. I was a vegetarian for 8 years prior to the pregnancy of my oldest son. It served my higher purpose then. I was was a novice when it came to food and my philosophy at the time was that I knew what I didn't want to eat. I wasn't very proactive about creating my own plates but I was selective in what I would consume. When I cut the teeth of my child-bearing uterus, I found that my entire methodology surrounding food changed overnight. I have always been very domestic by nature. My favorite make-believe game to play as a girl was house and kitchen. And at this point in my womanhood, I was drawn to the zen-like process of cooking and navigating the kitchen. I started getting my pans hot, using the oven, experimenting with ingredients and steering away from recipes. I was craving a specific kind of protein other than plant. I tasted fish in a new light and developed an intense love affair with creatures of the sea. When I look back at it now, I realize the alignment that was happening. The child I was pregnant with was to be a Pisces. Ruler of the deep sea different than other water signs. Pisces rules over the fish and the crustaceans and the teeming reef. That was 10 years ago.

Since then, my journey through food has become an enlightened one. It serves as the focal point of my life and is the all-encompassing epicenter of my household, the heartbeat. I still eat an incredibly clean diet free of whites, additives, preservatives, synthetics, processed sugars and hormones but I love to incorporate the essential spectrum of omegas and healthy fats that come from the original source instead of a capsule. Not all omegas and fatty acids are created equal. Just as plant based iron is not the same as animal sourced iron. Ultimately, I think the body thrives in a healthy ratio of both. I have never been an advocate for extreme eating or abstinence, outside of allergies or medical conditions. We evolved as both hunters and gatherers after all. Therein lies a different code for each body type, each dosha. It is our life's work to figure out exactly what that is.

This is one of my favorite high-vibration foods - perfect fare. Every ingredient is really good for you!

This superfood salad is incredibly high in plant based proteins, amino acids and fiber. It tastes just as incredible the first day as it does the second after it has marinated in the refrigerator. It has a perfect ratio of cooked grains and legumes with raw vegetables and herbs. You can really enhance the nutrition of your meals by adding seeds or nuts to recipes. The omegas they contain are especially good for your heart, brain, skin, hair and nails. They also make complete proteins which are easy for your body to digest. Aside from that, the colors in this dish are beautiful! It’s a good rule of thumb to add ingredients to your dishes that incorporate both ends of the spectrum which means you are getting chlorophyll, calcium and iron from your greens, blues and purples as you get vitamin A and C and beta carotene from your reds, yellows and oranges.

INGREDIENTS

1/2 cup cooked red, white or tri-color quinoa

1 cup cooked chickpeas (canned is ok if you are concerned with time)

half a pint of cherry or grape tomatoes, halved

1 cucumber, peeled, cored and chopped

1 yellow or orange bell pepper, seeded and diced

1/2 red onion, diced

1/2 raw jalapeno, seeded for less heat, diced (optional)

juice of 1 lemon

handful fresh parsley

olive oil

crumbled feta cheese

2 tablespoons raw hemp seeds

salt + pepper

DIRECTIONS

Combine the cooked quinoa and the chickpeas

Stir in all of the vegetables

Add the olive oil, about a teaspoon or enough to wet the mixture a little

Add the fresh squeezed lemon juice, parsley and hemp seeds

Season with salt + pepper and bring everything together

Top with feta cheese

Serve with pita wedges and baby spinach

ENJOY!!

WHOLE WOMAN

In March, I was invited to participate in a healing workshop that was to take place in beautiful Laguna Beach, California.  Two dear friends of mine who I deeply admire and respect, were organizing a tribal intersection of women through modern culture.  It was called WHOLE WOMAN. I was asked to serve with my gift, which was to design and lovingly prepare the food for the retreat, and I accepted. The weekend was to be filled with a high vibration including yoga, guided meditation, chakra discovery, holistic body care, card reading, gemstones and pushing our feet through the ocean sand as we listened to our hearts echo across the water.  How could I possibly say no? The collective consciousness asked for a vegetarian, gluten-free menu.  It was an awesome challenge and I really wanted to bring some dishes that would carry the WOW factor and still be something that these women would be inspired to recreate at home for their families and friends. Luckily, since my hands were quite full in the kitchen the majority of the time, the mega talented Greer Inez of MAMA HUSSY was there snapping shots over my shoulder so that we would have some rad content to bring back to Oklahoma. This is the dinner I made on the first night that was delicious, healthy and very well received!

This recipe is a good substitution for a pasta dish when you want some traditional Italian flavors and is perfect served with salad and crusty bread.

Ingredients:
2 medium zucchini, sliced lengthwise, stem end trimmed
1/2 cup cooked brown rice
4-6 mushrooms, cremini, baby portabello or white button, sliced
1/2 red, white or yellow onion, diced
1 red bell pepper, diced, optional
2-3 cloves fresh garlic, minced
nutritional yeast to taste, optional
kosher salt + pepper
olive oil
fresh parsley, chopped + fresh basil, cut into ribbons
red sauce such as marinara or a homemade version
1/2 cup breadcrumbs
freshly grated parmesan cheese or mozzarella

Directions:
Preheat your oven to 375 degrees
Start your rice if it has not already been cooked
Scrape out your zucchini boats with a spoon, leaving 1/8 inch rim around the edge
Chop this and set aside for the stuffing
Start your sautee by heating the olive oil to medium in a large skillet
Add the onion and sprinkle with a little salt, cook about 5 minutes
Add the mushrooms, zucchini, garlic and red bell if using, cook another 5-7 minutes until tender
In a large bowl, combine your sautee with the rice and about a tablespoon of nutritional yeast
Adjust the salt + pepper, add a little cayenne if you like it spicy and a handful of the parsley
Stuff your zucchini with a spoon and press down into the cavity so that there are no pockets
Lay them out face up on a sheet pan
Top them with parmesan or mozzarella if using and sprinkle breadcrumbs on top
Bake for about 20 minutes or until the zucchini shells are tender when pierced and golden on top
As you bake, warm up your red sauce on the stove
Serve  by placing a large spoonful of sauce in the middle of the plate
Position your zucchini directly on top and garnish with parmesan and the basil ribbons

Always serve cooked food with a raw salad for optimum digestion