Creativity in Your Bowl

A bowl is defined as a round, deep dish or basin used for food or liquid. We will take the definition a step further and define a bowl as a deep dish filled with creativity, fuel and love. 

Bowl formula: The key to constructing a balanced meal is having a combination of complex carbohydrates, protein, healthy fat and an abundance of greens!  This combination will keep you full longer and will help to stabilize blood sugars.

You can do no wrong when creating a bowl. It is all about letting your body tell you what it is hungry for. Notice the balance of colors, textures, smells and flavors you combined. Even pay attention to what memories certain foods or smells bring to your mind and heart. Have fun with your combinations!

1. Base is a lettuce based veggie (lettuce, spinach, shredded cabbage, kale) (more than ½)

2. Hardy Veggies (broccoli, cauliflower, onions, beets, carrots, sweet potatoes, squash, pepper, mushrooms etc )

3. Protein (beans 1- ⅓ cup depending on type, eggs, chicken 3-6 oz, tofu, turkey, red meat, shrimp, fish etc) 

4. Grain/carb (quinoa, brown rice, brown rice pasta, buckwheat, bulgur, orzo, farro, millet, etc. ~⅓ --½ cup)

5. Fat (avocado, seeds, nuts, coconut flakes, hemp seeds etc)

6. Fruit (pomegranate seeds, apple slices, raisins, dried cranberries, mandarins, pears, strawberries, pickled grapes etc) 

7. Sauce/spice: sautéed garlic/ garlic powder is a great baseline for all of these

   1. Mexican: salsa, cumin, chili powder, coriander, cilantro, lime 

   2. Asian: soy sauce, sesame oil, rice vinegar, fish sauce, curry, peanut dressing, ginger, teriyaki, sriracha, ginger/carrot, miso 

   3. Italian: pesto, tomato sauce, olive oil and salt, oregano, basil, sun-dried tomatoes

   4. Mediterranean: tahini, lemon/olive oil & salt, parsley, creamy avocado, feta 

   5. French: rosemary, thyme, shallots 

   6. American: BBQ, ketchup, mustard, apple cider/olive oil/honey mustard dressing 

Construct your bowl with ease and enjoy eating it mindfully. Feel free to share your creative bowl variations in the comments below.

Roasted Lamb Tahini Salad + French Fries

There are so many yummy things about this salad that you can re-purpose to create other delicious meals. For instance, you can use the lamb recipe for sandwiches, serve with rice or roasted veggies. You can also use the dressing for other salads or place on sandwiches. High quality lamb is one of my favorite meats because it is so flavorful, an easier meat to digest and reminds me of my mother. Using cooking as a mindfulness practice I can pay attention to how food makes me feel emotionally, energetically and physically.

Ingredients (serves 2-4 people):

Quick pickled veggies:

• 4 radishes, washed and thinly sliced

• 1/4 of a medium red onion thinly sliced

• 1/2 washed cucumber thinly sliced

• 1 cup of white wine vinegar or rice wine vinegar

• 2 cup of water

• 2 tablespoons sugar

• 1 teaspoon salt

The salad:

• Big box of mixed greens (chopped or cut)

• The other half of the cucumber, washed and thinly sliced and chopped in half

• 3 or 4 more radishes, washed and thinly sliced

• Organic Fetta cheese

Tahini Harissa Salad Dressing:

• 1/4 cup tahini paste

• 2-4 tablespoons of water (for desired consistency of dressing)

• 1 tablespoon maple syrup

• 1/2-1 tablespoon harissa paste (desired spiciness)

• ~1/4 fresh lemon juice (about half a big lemon)

• Salt and pepper to taste

For the lamb:

• Grass-fed lamb legs with bone in (~2 lbs including bone)

• 2 sprigs of fresh rosemary, chopped finely

• 1.5 tablespoons of dijion mustard

• Salt & pepper

• 2 tablespoon garlic powder

• 2 tablespoons onion powder

For the french fries:

• Wash and thinly slice potatoes into desired fry shape. I used small potatoes red potatoes, but use whatever you’d like! I cut into long strips.

• Evenly coat with olive oil, garlic powder, salt and pepper

• Optional: use extra feta to melt on top

Directions:

1. Heat oven to 350F

2. Wash and dry the lamb leg(s)

3. Place lamb on a cooking sheet and evenly salt and pepper the lamb on both sides. Rub the mustard, rosemary, garlic and onion powder evenly on the leg. Let it sit for 10 minutes.

4. Place in oven and cook for ~60 minutes. The lamb will be cooked at medium when it hits 135 degrees. If yo don’t have a meat thermometer, cut it slightly open and make sure the meat is fully cooked and isn’t red or “bloody” looking. The meat should be pulling off the of the bone easily.

5. Let the lamb cool completely before carving the meat off of the bone into small slices for the salad. I like to serve the lamb slightly warm on the salad.

6. As the lamb cooks, pickle the veggies by heating up water, vinegar, sugar and salt in a small pot. Stir mixture until everything dissolves. Place veggies in a jar and then pour liquid over them until they are fully covered. Let the jar sit in the fridge for minimum of 30 minimum. The longer they sit, the more pickled they will taste.

7. Prepare the french fries and evenly spread out on a baking sheet. Place in the over for ~30 minutes until they get evenly crispy. Stir once or twice. Once the lamb is cooling, you can put the fries back in the oven, sprinkle feta and broil for 2 minutes to get the fries crispier and melt the cheese.

8. In a small bowl or blender, add the salad dressing ingredients and mix evenly. If you like your dressing to be thinner, add more water, if you like it thicker add less water or add more tahini paste.

9. To serve this meal, use a big beautiful bowl. Add the mixed greens, fresh cucumbers and radishes. Dress the salad evenly. Place desired amount of pickled veggies on the salad. Top with lamb. Sprinkled desired feta on top. Stir and evenly mix all the goodness. Enjoy the fries on the side or place them in the salad for an extra crunch.

10. Enjoy mindfully!

Curry Kale Lentil Sweet Potato Soup

This soup is delicious, nutritious and satisfying! I could have this soup every week and never get sick of its taste, texture and how good it makes my body feel!

Ingredients:

• 3 small/medium sweet potatoes chopped into 1/4 inch chunks

• 2 large carrots chopped into 1/4 inch chunks

• 1 yellow onion, diced

• 32 oz. vegetable stock or chicken

• 5-10 kale stocks, remove the stems and chop in 1 inch pieces

• 1.5 cups dried lentils (any variety will do); make sure to rinse first

• 3 garlic cloves, diced into small pieces

• 1-2 inches of raw ginger, chopped into small pieces

• 1-2 tbsp. curry powder

• Salt/pepper to taste

• 1 tbsp. Olive oil

Directions:

Prepare all of your ingredients by washing and cutting all vegetables, garlic, and ginger.

1.     In a big pot, place on medium heat and add olive oil, then chopped onions. Cook the onions until soft and translucent (~3min)

2.     Add the garlic, wait a couple of minutes

3.     Next, add carrots for a few minutes

4.     Then add sweet potatoes

5.     Season with salt and pepper

6.     Add the vegetable stock and turn the stovetop to medium/high until the soup boils

7.     Throw in the raw ginger and, if you like garlic, you can add extra, whole garlic cloves

8.     Once the soup boils, add washed lentils and curry powder and place a lid on the pot to let the soup simmer on medium for 20-30min

9.     The soup will be ready when the lentils completely cook. They should feel soft to touch.

Keep leftovers stored in a glass container in the fridge for future lunches and dinners for the week.  You can always freeze extra in mini mason jars for easy single portions.

Lentil Meatless Balls

I love making these for the week and having them on salads, sandwiches, pasta or veggie noodles. Their texture is comforting, satisfying and these feel easy on my body to digest. Lentils are filled with lots of iron and when paired with a whole grain they are a complete protein for the body to digest.

Ingredients:

• 2 cups cooked lentils ( about 1 and 1/4 cup dried lentils)

• 1 cup oat flour/almond flour/ bread crumbs (if you aren’t gf)

• 1 tablespoon dried basil

• 1 teaspoon oregano

• 1 tablespoon Bragg Liquid Aminos (or soy sauce)

• 1 tablespoon red wine vinegar

• 1 medium onion

• 4 garlic cloves

Directions:

1. Preheat Oven to 400f. 

2. Chop and sauté two garlic cloves and half an onion in a pan with olive oil until translucent.

3. In a food processor combine almond flour, lentils, spices, cooked onion, raw onion, 2 raw garlic cloves, soy sauce and red wine vinegar. Blend until the mixture is fully processed. Add salt and pepper to taste. 

4. Spray a cookie sheet with non-stick oil. Make lentil “meat balls” about 1.5 inches big and place on the cookie sheet.

5. Bake in the oven for 35 minutes. Take lentil-meatballs out half way to flip so that each side becomes golden brown.

Vegan Pesto

I love this pesto recipe so much!! It is delicious on everything and I like that is has some protein from the pumpkin seeds, which are high in magnesium. I put it on top of roasted veggies, in sandwiches, as a salad dressing, as a dip for raw veggies, eggs or on a cooked chicken breast.

Ingredients:

• 1 cup of fresh basil (washed without the stems)

• 1/4 cup cold-pressed olive oil

• 1/3 cup raw pumpkin seeds. I love these from Trader Joes.

• 2 garlic cloves

• salt & pepper to taste

• (optional to add nutritional yeast at the end for a "cheesy" flavor)

Directions:

1. Prepare your ingredients

2. In a food processor or Magic Bullet, combine all ingredients and blend evenly. *Adjust consistency to your liking. If you want it thicker, add more pumpkin seeds. If you like it thinner, add more olive oil.

3. Store in an air tight container for 2 weeks or freeze for later use

My Go-To Salad Dressing

This salad dressing is brought to you by my mother. This is her recipe and I love making a batch of it and keeping it in my fridge for salads or as a dipper for veggies snacks throughout the week. This dressing is made with only 5 simple ingredients.

Ingredients: (this serving is enough for about 2-3 salads, depending on how much dressing you like. Feel free to adjust serving amounts).

• 2 garlic cloves

• 1 teaspoon of seedy mustard

• 1/6 cup balsamic vinegar

• 1/6 cup cold pressed olive oil

• Salt & Pepper to taste

Directions:

I made this salad dressing with our Magic Bullet, which helps make the dressing smooth because it breaks down the mustard seeds and garlic. You can also make this dressing by hand if you don’t have a small sauce blender. I love doing it both ways!

1. Peel and finely chop the garlic.

2. If you are using a Magic Bullet, place the garlic, mustard, olive oil, balsamic vinegar and salt & pepper in the small container with the flat blade attachment. Blend until ingredients are evenly mixed. Add a tiny bit of water if you like your dressing less thick.

3. If you are mixing by hand, place all of the ingredients in a small bowl or a jar. Using a jar makes it easier to shake and mix evenly as well as saves the dressing for the days to come. Shake or mix with a fork for 30 seconds until ingredients are evenly mixed.

4. Gentle drizzle your desired amount of dressing. Keep leftovers stored in an airtight container in the fridge up to 10 days. Know that the olive oil and vinegar naturally separate so you just have to gentle stir before serving.
   

Pesto Veggie Frittata

Before

After

This is one of my favorite go-to meals that I usually make for a Sunday brunch and then eat the rest for lunch throughout the week. What’s great about this meal is that you can use all sorts of vegetables combinations and they all taste great! This particular frittata has mushrooms, caramelized onions, chard and sweet potatoes. I also like using roasted asparagus, roasted fennel, spinach or cooked cherry tomatoes.

Ingredients:

• 6 organic eggs (farm fresh is always best, but use what you have)

• 1/4 cup non dairy milk

• A bundle of swiss chard (around 6-10 leaves depending on size). You can also use spinach or kale. Washed and chopped into 1/4 inches (including the stems!)

• 1/2 large yellow onion, thinly sliced

• 8 mushroom caps sliced

• 1 sweet potato chopped in 1/2 inch pieces*

• Olive oil

• 2 garlic cloves, chopped or crushed

• 4 oz Pesto (store bought or homemade. I like Trader Joe’s).

• Salt & Pepper

• Garlic powder

• Balsamic vingar

• Optional: cheese, prosciutto

Directions:

Cooking the Veggies:

1. Wash & prep all veggies

2. Preheat the oven to 400F*

3. In a frying pan, place 1 tablespoon of olive oil on low/medium heat. Add the onions and let them slowly cook. After a few minutes, once the onions are soft and translucent, add a few splashes of balsamic to caramelize the onions. Turn the heat on low and keep stirring so they don’t burn. You want them to shrink and get that caramelized coloring.

4. Lightly coat the sweet potato with olive oil, salt, pepper and a dash of garlic powder. Place the pieces on a baking sheet and bake until fully soft ~ 30minutes. (*If you are pressed for time, you can wrap the whole sweet potato in a wet paper towel and place in the microwave for 4-minutes until it is tender with a fork. Let the sweet potato cool and then chop into 1/2 inch pieces. )

5. In a separate frying pan, place 1 tablespoon of olive oil on medium and place the sliced mushrooms. Evenly cook these sauting until tender. I usually add a splash of balsamic to the mushrooms as they cook to give thee mushrooms a tad more flavor. You can also use a splash of cooking wine. This take about 5-8 minutes.

6. Once the mushrooms are done, place them in the onion frying pan and continue to cook them together. Salt and pepper to taste.

7. Use the mushroom frying pan and place olive oil and fresh garlic on medium heat. Once the garlic is translucent, add the chopped swiss chard, including the stems. Saute the greens evenly. I like to put a lid on the pan and slightly steam the greens as they cook.

8. Once all of the sweet potato is cooked, add it to the swiss chard and stir in the onions and mushrooms. Turn off the heat and let the veggies sit together.

Prepping the Eggs:

1. Keep the oven on 400F

2. In a bowl, crack all of the eggs, add the non dairy milk and pesto. Stir evenly with a fork. Add desired amount of salt and pepper with 1/2 teaspoon of garlic powder.

Cooking the Frittata:

1. Use a dish that is about 2inches deep and about 9 inches in circumference

2. Spray the pan with non stick olive oil or lightly coat with olive oil

3. Evenly place the mixed veggies in the bottom on the pan

4. Pour the egg batter on top of the veggies and evenly stir the veggies around so you will get a yummy veggie filled bite each time.

5. Cook the frittata for 45-60 minute. I personally like my frittata a bit drier so it tends to be about 60 minutes. I like to make sure there isn’t any liquid on top of the frittata by poking it with a fork.

6. Let the frittata cool once you take it out of the oven. Optional to top with prosciutto. Serve on top of a bed of arugula.

Enjoy mindfully!

Pumpkin Chia Seed Pudding

Pumpkin time is here! This recipe can be a great dessert, snack or breakfast.

Ingredients:

• 1/4 cup Chia Seeds

• 1 cup coconut milk (or any other milk or non dairy milk)

• 1 tsp vanilla

• 1/4 cup pumpkin puree

• 2 tablespoons maple syrup

• 1/8 tsp salt

• 1 tsp cinnamon

• 1/2 tsp all spice

Directions:

1. Mix everything in a jar or container you can close. Stir evenly and place in the fridge over night or at least 4 hours until the chia seeds expand.

Bomb Buckwheat Waffles

I am so obsessed with this recipe that I probably make it a few times a month in double batches and freeze extras so I can have them as easy breakfasts for the week. Buckwheat is a GF flour that is full of protein, rich in magnesium and fiber. I place leftover waffles in a ziplock or Stasher bag and place them in the freezer. When I want to reheat them, I put it in the toaster like a piece of bread.

This recipe is adapted from Two Cups of Flour blog. You will need a waffle maker for this recipe. I use this one.

Ingredients:

• 1 1/2 cup Buckwheat flour

• 1 Tbsp Coconut sugar/maple syrup/honey

• 11/4 tsp Baking soda

• 1 tsp Salt

• 1 Tbsp Cinnamon Powder

• 1 tsp Vanilla

• 1 1/4 cup Non-diary milk

• 4 Tbsp melted coconut oil (or butter)

• 1 Egg

• Chocolate chips (optional)

Directions:

1. Turn on waffle maker to heat up

2. Mix dry ingredients together

3. Melt coconut oil in the microwave ~30 seconds. Add sugar and mix well. Then add the milk and eggs. Mix evenly with a fork or whisk.

4. Add dry ingredients to wet ingredients and mix evenly. Let the batter sit for 10 minutes (a great opportunity to practice a meditation). The batter will be thick. but if it feels too thick add a splash more non-dairy milk.

5. Add the batter to the waffle maker evenly and sprinkle as many chocolate chips into the batter as you’d like before cooking the waffles until it beeps to notify you it’s ready.

6. Serve and enjoy right away with lots of Kerry Gold butter and Grade A Maple syrup. Adding additional fruit is always a yummy idea!

Immune Boosting Juice

I am obsessed with this juicy. It feels like liquid power being sent to my immune system. I use to be intimidated by juicing and have a lot of judgments around it. For instance, I used to think juicing was just a trendy thing. But in the last few years, I have learned to really love juicing and see it as another way to live into my value of health and send more nutrients to my body. It feels so good to get more fresh veggies and fruit into my system and I notice it helps decrease acne and inflammation on my face. I try to drink this juice or my other recipe in the morning before I have coffee or any other food to help the nutrients get absorbed faster.

I use this Breville juicer and really love it. It is easy to clean and store away.

Ingredients:

• 3 blood oranges (you can use navel oranges as well). These have a lot of vitamin A and C

• 5 large carrots. Great source of vitamin K1 and potassium

• 4 celery stocks. Great source of vitamin A, K, C as well as potassium and sodium.

• 1 inch Fresh ginger with the skin peeled off (add more if you like your juice to have a super strong ginger taste). Ginger helps with inflammatory properties, which helps reduce stress and joint pain in the body.

• 1 Turmeric root (2-3 inches) with the skin peeled off.

• Black pepper (optional, but the black pepper helps the turmeric get absorbed in the body).

Directions:

1. Peel oranges and wash all veggies really well. Cut off the ends of the celery stocks and carrot tops.

2. Turn on your juicer and add the ingredients in any order.

3. Stir the juice so it evenly combines. Store your juice in an airtight glass jar for 24 hours (sometime I even push it to 48 hours).

Broccoli Rabe

Broccoli Rabe is a super hearty bitter vegetable, but when it is cooked well it is so delicious and healthy! It is filled with vitamins A, C & K and has lots of calcium. This is a great vegetable to add to any pasta or make as a simple side dish to a main meat or fish dish.

Ingredients:

• 1 Bunch of broccoli rabe

• 4 garlic cloves (less if you don’t like garlic)

• Olive Oil

• Salt

• Chili flakes and lemon (optional)

Directions:

1. One bunch of broccoli rabe. Cut off the last inch of the stems and throw those away. Chop the broccoli rabe, including the leaves, into 1 inch pieces and then rinse well.

2. In a pot, boil a few inches of water and add a hefty dash of salt to the water. Let the water come to a boil and then throw the broccoli rabe in. Cook until tender. About 2 minutes.

3. Immediately rinse under cold water and you will watch the vegetable turn into this beautiful bright green color. Dry the broccoli rabe using a salad spinner, paper towels or let it sit for awhile.

4. Chop or crush garlic and place in a frying pan with olive oil. When the garlic becomes translucent, and the smell of garlic fills your home, add the broccoli rabe and saute evenly for 1- 2 minutes. Make sure to not over cook. It is nice when there is a slight crunch and freshness to the vegetable. Optional to add pepper flakes here if you want a splash of spice.

5. If you are enjoying the broccoli rabe as a side dish, add a squeeze of fresh lemon juice for some acid. Salt and pepper to taste. Otherwise mix the broccoli rabe right into a pasta sauce if you are combining it with pasta.

Green Goddess Soup

I love this soup so much! I make this when I feel I want a reset or a dose of greens to lift me up with nourishing nutrients.

Ingredients:

• Two big heads of broccoli and most of the stems

• 1 yellow or white onion

• Garlic powder, Salt & Pepper

• Hand full of kale (without the stems)

• 16 oz organic vegetable broth

• Olive Oil

• Optional: Nutritional Yeast, avocado

Directions:

1. Wash the green vegetables and chop in 1 to 2 inch pieces. Slice onions

2. In a big pot, saute onion until it is translucent and lightly caramelized (~5-10 minutes)

3. Add broccoli and saute for a few minutes

4. Add all of the vegetable broth and bring everything to a boil and cook until the broccoli is soft (~15 minutes)

5. Add a big handful of kale and cook for another 5-minutes

6. Flavor with garlic powder, salt & pepper

7. Place the broth and vegetables in a blender (Vitamix makes this so smooth and creamy). You can do this in batches if your blender isn’t big enough

8. Serve the soup in a bowl/cup—optional to mix in nutritional yeast and top with a few slices of avocado

9. Save the leftovers in the fridge or freezer for easy meals for the week

The 6 S's of Mindful Eating

Loaded (Overnight) Chia Pudding

This recipe will be your new go-to 2 minute breakfast!

Ingredients: (serving size 1-2). If you want to make a bigger batch of chia seed pudding to last for the week, double or triple the amount of milk and chia seeds.

• 2 tbsp chia seeds

• 1 cup almond milk (or favorite non-dairy milk)

• 1/4 cup favorite granola

• 2 handfuls of your favorite berries

• 1/4 tsp cinnamon

• Drizzle of maple syrup

• 4 mint leaves, torn or roughly chopped

Directions:

1. The night before you want to eat your pudding, whisk together the chia seeds and almond milk. Notice how the sensation of mixing feels in your hands. What thoughts go through your mind as you whisk? Let it sit for 5 minutes and then whisk it again. Cover and store in the fridge overnight. Notice if impatience shows up. What does it feel like to be with that?

   (Note: before you put the pudding in the fridge, the chia seeds should be floating freely in the milk. Make sure they have not all sunk to the bottom. You may need to let it sit for another 5 minutes and whisk again before putting it in the fridge.)

2. In the morning, remove your pudding from the fridge, give it a stir, and top with granola, berries, cinnamon, mint and a drizzle of maple syrup. Or any other combination your heart desires.

Energy Balls

These are such a great morning or afternoon pick me up. I personally love eating one (or two) in the morning with a cup of coffee or as a post workout snack. These energy balls are also great for mamas breastfeeding because the oats support lactation.

Ingredients:

• 2 cups GF Rolled oats or puffed quinoa

• 1 cup of natural organic peanut butter (keep the peanut butter room temperature before making these. It is easier to mix)

• 3 Tbsp raw organic honey (add more if you like it sweeter)

• 3 Tbsp chia seeds

• 3 Tbsp ground flaxseed

• 3 Tbsp hemp seeds

• 1/2 tsp salt (if the nut butter doesn’t have any)

• 1 tsp vanilla

• 1/2 cup chocolate chips

Directions:

1. In a big bowl or standing mixer, combined all of the ingredients. Mix well with a wooden spoon or your hands. Don’t be afraid to get messy. Remember you can’t make this recipe wrong so follow your body’s intuition of what you want more or less off.

2. Grab a tupperware and roll the batter into Tbsp sized balls. Space out the balls evenly and put directly into the freezer.

3. Let them sit for a minimum of 30-minutes before digging in. I personally, love to store them in the freezer so they have a great crunch, but you can also move them to the fridge if you like them softer.

4. Enjoy each bite mindfully!

Roasted Veggies with Homemade Tahini

Roasted veggies, no matter the season, always help me feel grounded and nourished. I never get sick of this recipe because you can always play around with different vegetables, which changes the taste, texture and color of the meal. Roasting veggies is a simple way to batch cook your vegetables and have them on hand. When selecting, which veggies to roast, I pause to think about:

1. What are 3 different types of veggies I have access to in my fridge or at the store?

2. Can I select variety of veggies with different colors/textures/fiber?
   

Ingredients:

• 1 whole cauliflower head

• 1/2 red cabbage

• 4 big carrots (or 2 medium sized sweet potatoes)

• 1 yellow onion

• 1 Tbsp garlic powder

• 1 tsp turmeric

• Salt & Peppeer to taste

• Chickpeas

Sauce:

• 1/4 cup Tahini paste  (I love this brand)

• 2 tablespoon soy sauce or Braggs Amino Acid 

• 3 tablespoons freshly squeezed lemon juice 

• 2 garlic cloves minced

• 3 tablespoons water (add more for thinner sauce consistency) 

Directions:

1. Pre-heat the oven to 400F 

2. Wash and chop the veggies into 1-2inch. What do the veggies feell like as I rinse them under water? Notice how it feels to chop. Where is your attention?

3. Dry the vegetables and place in a bowl

4. Lightly drizzle the olive oil over the vegetables and coat evenly

5. Add salt, pepper, garlic powder, turmeric. What do these smells remind you of?

6. Evenly place vegetables on a cooking sheet and notice the variety of colors and textures. What comes alive inside of you as you look at the colors?

7. Roast for about 30-40 minutes. Take vegetables out when they are browned with a slight crunch.

8. Meanwhile, on a separate pan, place cooked chick peas and roast until they have a crunchy flavor and start to dry out. This should take around ~15 minutes. 

9. In a small blender, combined the ingredients for the tahini sauce and adjust the flavoring to your desire. What do you notice about the smells of the sauce as you blend?

10. When the roasted vegetables and chick peas are done, place everything into a bowl and pour in the tahini sauce to coast everything evenly. Add additional salt and pepper to fit your flavor profile.

You can follow this same recipe with different vegetables and protein. For instance, try a different legume or use a chicken breast. I also love doing this recipe with butternut-squash, onions, beets and Brussels sprouts.

You can use this chart as inspiration to select a veggie from different categories. This supports the body getting a variety of nutrients.