Butternut Squash Soup

Hearty warming soups are so cozy and nourishing for the body and soul. I love to stock my freezer with a big batch of this soup and defrost little jars for simple healthy lunches. This recipe is very simple, but requires some roasting time where patience is required.

Ingredients:

• Medium butternut squash

• 1 medium yellow onion

• 16 oz vegetable or chicken stock (I used chicken stock for more of a buttery flavor)

• 1/4 cup non dairy milk (I used oat milk)

• 1 tablespoon olive oil

• 1 tablespoon garlic powder

• Salt & pepper to taste

Directions:

1. Preheat the oven to 415F

2. Skin the butternut squash and chop into 1 inch chunks. Remove any seeds (feel free to roast these separately…they are delicious with some salt and olive oil). Notice the bright beautiful color of the squash. Notice the texture while you chop.

3. Chop the onion into any size and shape. Notice your relationship to onions as you chop.

4. In a bowl or on a baking pan, mix the onion and butternut squash. Pour the olive oil, garlic powder and salt & pepper evenly on the ingredients.

5. Roast the the onion and butternut squash until they are fully soft and browned. The browning helps awaken the sweetness.

6. In a blender or using an immersion blender, mix all of the stock, cooked onions/squash and oat milk. Watch it become super creamy and luscious. Notice the smells and steam. Add additional seasoning to your liking.

7. Store the soup in freeze safe jars and enjoy mindfully whenever you are wanting a comforting hug from the inside out.

Cheesy Squash Pasta (aka vegan mac and cheese)

This is a fun fall and winter dish that feels cozy, filling, delicious and interesting. As always, give yourself full permission to make this recipe your own. Swap out the veggies for anything else you have in your house. Enjoy playing with the fall color pallet, textures and smells!

Ingredients:

• Small to medium acorn squash

• Banza Pasta (pick any shape you like that will hold a thick sauce. I like this one)

• Big bunch of kale

• Brussel sprouts

• half a yellow onion

• 1 teaspoon garlic powder

• 3 fresh garlic cloves

• Salt & pepper to taste

• Olive Oil

• 1/2 cup of grated parmigiano (leave out if keeping this vegan)

• 3 tablespoons of nutritional yeast

• 1/4 teaspoon paprika

• 1/2 cup of non dairy milk. I used coconut because it tends to be creamer

Directions:

1. Preheat oven to 400F

2. Prepare your veggies:

   1. Wash and slice brussel sprouts in half

   2. Cute the acorn squash in half and remove all of thee seeds with a fork

   3. Chop the onion in slices

   4. Wash, remove the stems and chop your kale into small pieces

3. On a baking sheet, place the acorn squash facing up. Sprinkling olive oil, a little garlic powder and salt& pepper. On the other side of the baking sheet, mix the brussels and onions together and lightly drizzle olive oil, garlic powder and salt & pepper

4. Meanwhile, boil a pot of water for the pasta and follow the directions on the back of the box. When the pasta is cooked, let it cool off to the side.

5. Place the baking sheet in the oven for around 30 minutes for the brussels and about 45 minutes for the squash. You want to take the brussels out when they are crispy and fully cooked. The onions will be browned. You want the squash to be browned and very caramelized.

6. While the squash cools, chop the fresh garlic and place in a pan with olive oil and add your kale. Saute until the kale gets fully cooked and crispy.

7. Peel the skin off of the squash and place the insides in a blender. Add the non diary milk and 3 tablespoons of nutritional yeast. Blend until smooth. This will be thick, which is a good thing. You will see a beautiful bright color.

8. In the empty pasta pan, add the cooked pasta, squash sauce, kale, roasted veggies, and paprika. Mix together as you add the parmigiano (if you are keeping this vegan, add more nutritional yeast for a cheesier flavoring).

9. Add finishing pepper and salt adjustments to your liking

10. Serve and enjoy mindfully! (Leftovers taste even better! So save any leftover in a closed container for a few days and enjoy).

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Comforting Sweet Potato Soup

Ingredients:

• 4 medium sweet potatoes (they can be any variety of yams, sweet potatoes, purple sweet potatoes etc)

• 4 cups of veggie or chicken broth (learn how to make homemade veggie broth here)

• Salt & pepper to taste

• 4 fresh garlic gloves

• 1 tablespoon olive oil or your favorite cooking oil

Directions:

1. Wash and chop the sweet potatoes into rounds about 1/2 inch thick. As you wash the potatoes, notice the texture and variety of shapes.

2. Smash and chop garlic. Notice the smell on your fingers and sense of the sticky sap.

3. In a big pot, on medium heat, place the oil and garlic in the pot. Once the garlic becomes translucent and you can smell the garlic throughout your kitchen, place the potatoes in the pot and let them cook for about 4 minutes. This helps the sugars caramelize and offer more flavor. Can you smell it?

4. Add 4 cups of broth and bring to a boil. Let the sweet potatoes cook for about 30 minutes. You want them to get very soft. Listen for the sounds of the pot water boiling and steaming.

5. When complete, place sweet potatoes in the Vitamix with liquid or use an immersion blender to evenly blend ingredients in the pot. If you like your soup to have a lighter consistency, add more broth. If you like your soup to be thicker and more of a puree, keep as it is.

6. Keep smelling the soup as you blend and taste along the way to determine how much more salt and pepper to add.

7. You can serve this dish as is or top with pumpkin seeds avocado or a drizzle of high quality oil. This dish is yummy for a light dinner or lunch. You can serve it with a side salad or toast.

Simple Homemade Vegetable Broth

Broth is nourishing, healing, satisfying, nutritious, gentle on the body and oh so delicious to add more flavoring to any meal. Below is a simple vegetable broth recipe you can make with vegetable scraps from your very kitchen! It is so nice to know what you are actually drinking or adding into your dishes.

Ingredients:

• Collect as many vegetable scraps as possible (onion layers, stems, carrot tops, garlic skins etc). Literally the end or scraps of any vegetables that you would place in the compost works! You can collect scraps and put them in a ziplock bag and place in the freezer until the bag is full

• 4 fresh garlic cloves, bay leaves or any other seasoning you want

• Salt & pepper

• Tablespoon of olive oil

Directions:

• Chop fresh garlic

• In a big pot, heat oil and place the garlic in the pot until translucent. Then add all of the veggies scraps. Followed by enough water to just cover the veggie scraps

• Salt and pepper as much as you want. Add bay leaves.

• Let the veggie water boil for 30-45 minutes.

• Drain the veggies and you are left with fresh and pure vegetable stock.

Cauliflower Steak

Sometimes I crave veggies, but I want them as my main meal instead of as a side dish. Making cauliflower “steak” helps my mind and senses feel like I am eating a substantial “meaty” meal on those nights I want to keep it light yet satisfying. Cauliflower is a bland veggie in taste, but holds so much richness with the texture that you can get so creative with it. Follow your senses and intuition as you cook this nourishing dish.

Ingredients:

• 1 head of cauliflower (rinse and remove the base of the stem)

• 1 tablespoon garlic powder

• 3 tablespoons olive oil

• 1/2 teaspoon turmeric

• Salt & pepper to taste

Directions:

1. Place the oven on 400F

2. in a skillet, place the head of cauliflower in the center and drizzle with olive oil. Evenly spread the seasoning all over

3. Roast in the oven for 45-60 minutes (until the cauliflower reaches your desired texture. Cooking it longer will make the cauliflower softer)

4. Slice it up and eat it like a steak, one mindful bite at a time

Homemade Bagels (GF)

I am a New Yorker so I am picking and particular about my bagels. I am not GF, but when I stayed with my sister and her husband, he is GF so this recipe was developed for someone with a gluten sensitivity.

Let me just say, these didn’t taste gluten free and were probable the best gluten free baked item I have ever had. Enjoy these bagels with eggs and beacon, PB&J, butter & jelly, turkey, cream cheese … whatever your heart desires.

Ingredients:

• 1 cup King Arthur GF Flour (or 1 cup regular flour)

• 2 teaspoons baking powder (freshly opened)

• 1 cup Fage greek yogurt (full fat and no liquid)

• 1 egg (beaten and used for the top of the bagel)

• Trader Joes Everything bagel seasoning

Directions:

1. Preheat oven too 375F.

2. Place parchment paper on a baking sheet

3. Combine all ingredients in a bowl and mix until it crumbles (minus the egg)

4. Remove the dough from the bowl and knead until the dough is not sticky anymore. Nothing should stick to your fingers.

5. Divide the dough into 4 balls (or smaller to have mini bagels). Poke a hole in the center to make the bagel shape and stretch/smooth it out.

6. Gentle spread the the egg wash all over the bagels and then sprinkle with your desired amount of bagel seasoning on both sides.

7. Bake for ~25 minutes until lightly golden brown. Let them cool before cutting and serving.

8. Enjoy these bagels mindfully! Freeze leftovers for easy access.

Make Your Own Pizza

Here are some of my favorite grain-free/gluten free frozen pizza doughs. Having some of these stashed in the freezer can be so helpful for those nights you want something easy, delicious and comforting. I sometime use pizzas as a way to clean and clear out the fridge. A fun vehicle for veggies!

Share your favorite pizza combos in the comments.

My top favorite crusts:

• Trader Joe Broccoli & Kale Pizza Crust

• Banza Pizza Crust

• Calipower Cauliflower Pizza Crust

Favorite sauces:

• Q’s Homemade tomate sauce

• Pesto or vegan pesto

Favorite Topping combos:

• caramelized onions

• sauted mushrooms

• sauted spinach/chard/kale

• prosciutto

• roasted fennel

• sausage

• mozzarella

• Feta

When you create you combo, see if you can explore what balance of flavors sound good to your taste buds and body while taking into account what ingredients you have to work with. You can’t go wrong here!

Avocado Toast

Avocado toast might just be one of the most comforting and healthy meals for me. You can obviously do no wrong when making avocado toast. I think this meal becomes a great canvas for nourishing creativity. I love making these versions for breakfast, lunch or for a hardy snack.

Below are some of my favorite avocado combos, but I’d love to hear how you make yours! Share in the comments below.

1. Avocado Toast with Hemp Seeds (shown in the photo)

   Ingredients:

   • Sprouted Ezekiel Cinnamon Raisin Toast (my fav bread! I eat it with everything)

   • 1/4-1/2 a ripe avocado

   • 1 teaspoon high quality olive oil

   • 1 tablespoon of hemp hearts (so good for you! They are loaded with lots of protein and omegas that we humans typically don’t get enough of)

   • Himalayan salt to taste

   • If I am feel spicy I had a tiny bit of sriracha

2. Avocado Toast with a Fried Egg & Spinach

   Ingredients:

   • Sprouted Ezekiel Cinnamon Raisin Toast

   • 1/4-1/2 a ripe avocado

   • 1 teaspoon high quality olive oil

   • Fry an organic egg (I like to keep it soft and runny)

   • Handful of organic fresh spinach

   • Himalayan salt to taste

   • If I am feel spicy I had a tiny bit of sriracha

Refreshing Summer Quinoa Salad

This quinoa salad is a great staple to batch cook so that you can have something easily and healthy at your fingertips for lunches or dinners. This recipe is also great to bring as a potluck menu since it is vegan and gluten free. I love making this dish and paying attention to all of the colors, textures, smells and flavors. As always, you have permission to make this recipe your own. Play around with different combinations and seasoning.

Ingredients:

• 2 cups dry quinoa

• 1 whole cucumber chopped in 1/4 pieces

• ~10 cherry tomatoes sliced into 1/4 pieces

• Handful of parsley and basil, washed and finely chopped

• 1/2 medium red onion, thinly sliced into 1/4 inch pieces

• 1/2 a large avocado chopped

• 1 whole lemon juiced

• 1 16 oz can of organic chick peas

• 1/4 ish cup of high quality olive oil

• 1 tablespoon garlic powder

• 1 teaspoon coriander powder

• 1/4 cup raw sunflower seeds

• Salt taste

• (adding feta cheese would also be a delicious addition)

Directions:

1. Make quinoa following the instructions on the bag. Let the quinoa get fluffy and when it’s complete, let it fully cool to room temperature before mixing in the ingredients

2. Drain and rinse the chick peas. Place on a cookie sheet and sprinkle with garlic powder and coriander. Roast in the toaster oven or oven on 400F for 15-20 minutes until the chickpeas are crunchy

3. Wash and chop all veggies and fresh herbs. Place to the side

4. In a big bowl, combine all vegetable and herb ingredients. Stir with lots of love as you fluffy everything around. Drizzle in the olive oil and lemon juice and continue to mix evenly. Then salt to desired taste.

5. Let it sit for about 30 minutes in room temperature so the flavors have time to mix

6. Enjoy each bite mindfully and store any leftover in the fridge for 2 days in an airtight container

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Homemade Simple Tzatziki Sauce

I used too be so intimidated by tzatziki that I would’t even try it! But it has become my latest favorite summer addition. You can do so many things with it! You can use it as a veggie dip, on wraps, with grilled meats or veggies.

Ingredients:

• 1 cup of whole fat greek yogurt

• 1/2 cup graded cucumber

• 1 tablespoon fresh lemon juice

• 1 garlic close finely chopped or grated (add a splash of garlic powder too if you want to increase the garlic flavor)

• 1 tablespoon olive oil

• 1 tablespoon finely chopped parsley

• 1 tablespoon finely chopped mint

• Dash of salt to taste

Directions:

1. Use a cheese grater, grate 1/2 cup of cucumbers. Gentle wrap in a paper towel to squeeze out the extra water. Place grated cucumbers in a bowl.

2. Add yogurt and all of the other ingredients to the same bowl.

3. Mix well and let the yogurt rest room temperature or in the fridge for 30 minutes before eating. This helps the flavors mix.

Tuna Salad

I’m not going to lie….canned tuna use to gross me out! The smell, the liquid and the fact that it looks kinda like cat food always turned me off. However, I have learned to love it and cherish it for it’s deliciousness, versatility and ease. Having canned tuna stocked in the pantry is such a great way to make simple and healthy meals when fresh protein is not available. You can make simple and healthy lunches or dinners without feeling stressed you don’t have fresh food in the house. Canned tuna is also a great way to get creative and be a vehicle for emptying out the fridge. There is no wrong way to make tuna salad as long as you follow your taste buds and intuition. Below is one of my go-to version to make. You can make a tuna melt with it, create tuna wraps, lettuce wraps, place in a pasta dish or on a salad. Your options are endless!

Ingredients:

• Canned tuna (I usually use Trader Joe's Albacore Solid White Tuna in Water)

• 1 pickle slice

• 1 celery stock

• 1/2 avocado

• 2 tablespoons wholegrain mustard

• 2-3 tablespoons red wine or apple cider vinegar

• 1 teaspoon worcester

• Splash of olive oil

• Salt & pepper to taste

Directions:

1. Open the can of tuna and drain out the water. Place the tuna in a bowl

2. Dice celery and pickles into small pieces and add it to the tuna bowl

3. Add the avocado and the remaining ingredients

4. Mix everything together evenly

5. Serve however you desire

6. Save leftovers in an airtight container for the next 2 days

Share our favorite tuna salad combinations in the comments below!

Fresh Rolls with Peanut Dipping Sauce

These fresh rolls are so yummy and delicious. There are also a great light, yet hardy meal to have during the hot summer nights. You. can do no wrong with your fresh roll combinations. Listen to what vegetables and protein your body is craving. This is also a great dish to have for a mini dinner party since it gives people an activity to do and helps people bond and feel connected to the meal.

Fresh roll ingredient inspiration (here is my typical go-to, but you can literally use or lose anything!) :

• Bibb lettuce (this helps hold all of the veggies and acts a cradle before being wrapped in rice paper

• Rice Paper wraps

• Thinly sliced peppers

• Thinly sliced cucumbers

• Thinly sliced carrots

• Avocado

• Protein: roasted tofu, grilled shrimp, sautéed chicken

Directions:

• Cut your desired veggies thinly length wise, about 3ish inches long

• Slice the avocado into lengths

• Prep your desired veggies and have them all on a plate for easy access

• Cook your desire protein and have it cooled and ready. Keep in mind the protein is cut into small pieces so it can easily be rolled

• Grab a medium sized bowl and fill it up with warm water. Take one rice paper and submerge it into the bowl of water for 30 seconds, until it softens and turns translucent.

• Place the rice paper in one hand, then stack the bib lettuce followed by a variety of vegetables, avocado and protein

• Gently wrap and roll the rice paper so it holds all of the goodies inside. Place on a plate and try to keep some space btw each roll soo that they don’t stick together. Repeat as man times as you want, creating whatever combinations you like.

Peanut Dipping Sauce (enough sauce for 8-10 rolls):

• 2 large tablespoons of smooth organic peanut butter

• 3 tablespoons Bragg Liquid Aminos (you can also use soy sauce)

• 1/4 cup rice vinegar

• 1 garlic glove (chopped finely)

• 1 tablespoon sesame oil

Directions for sauce:

• In a bowl or small blender, mix all ingredients until it’s blended evenly. Add a splash of water to the mixture if you want it to be less thick

• Serve in a bowl for easy dipping access

Enjoy these delicious rolls mindfully. Feel all of the fresh vegetables nourish your body and system.

Miso Carrot Ginger Dressing

One of my favorite fresh dressings for salads, cold rice noodles, roasted veggies or as a great veggie dip! This recipe used to intimidate me, but once I got the hang of it, I love making it!

Ingredients:

• 2 medium orange carrots (washed, peeled and the ends cut off)

• 1 inch fresh ginger, peeled (if you want less ginger flavor, use 1/2 inch)

• 1 garlic clove, chopped

• 1/4 cup rice vinegar

• 2 tablespoons white miso

• 1 teaspoon sesame oil

• (add a splash of water if you need or want to make the dressing thinner)

Directions:

1. In a blender, vitamix, bullet or food processor combine all ingredients and blend until it’s reached your desired consistency. If it is too thick, add a few splashes of water if you want the consistency to be lighter.

2. Place dressing on a simple green salad, use a veggie dip, pour over roasted veggies and rice or on any protein of your choosing.

3. Store dressing in an air tight container in the fridge up to a week

Double Chocolate Chip Paleo Cookies

Bomb double chocolate chip cookies made with lots of protein so they taste yummy and don’t give me a stomachache or sugar headache. Cookie dough is one of my favorite sweet treats so I enjoy mindfully eating the batter* and chocolate chips as I bake. For me, it is part of the experience and helps stimulate my senses and my heart.

(*know that the batter has raw egg, which isn’t recommended to eat by FDA)

Ingredients:

• 1/3 cup coconut flour

• 3/4 almond meal

• 1/3 cup baking cocoa powder

• 1 tsp baking soda

• 1/4 tsp salt

• 7 TBS of room temperature coconut oil (should be thicker consistency)

• 3/4 cup coconut sugar

• 1 large egg

• 3 TBS creamy almond butter (or cashew butter)

• 1 tsp vanilla

• 1 cup chocolate chips (my fav is ghirardelli)

Directions:

1. Set your oven to 350F

2. Mix wet and dry ingredients in separate bowls

3. Add the dry ingredients to the wet and mix together until there is a smooth consistency

4. Add 1 cup of your favorite chocolate chips to this batter

5. Spray your cookie sheet with nonstick spray and create your desired cookie ball sizes. I usually go for ~ 1TBS for each cookie

6. Bake for 7-9 min. I like them a bit under-done so I take them out at 7 min and let them cool before enjoying! 

7. Store in thee freezer or fridge to keep the fresh and delicious

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Q's Homemade Tomato Sauce

Whatever it is, the way you tell your story online can make all the difference.

Ingredients:

• Olive oil

• 8 Roma tomatoes

• Half an onion

• 6 oz tomato paste

• 28 oz can of crushed tomatoes

• Whole head of garlic

• Spices: salt, pepper, dash of thyme, ½ tsp concentrated oregano, 1 tsp dried basil, ½ tsp ground ginger, ¼ tsp chili powder (measurements aren’t exact. Let your senses guide you with seasoning choices).

• Half carrot stick

Directions:

1. Prep your ingredients by chopping onions, garlic and tomatoes

2. Shave half of a carrot and put it to the side

3. Heat a big sauce pan with olive oil and cook onions and garlic on medium until slightly brown

4. Add the chopped tomatoes and cook until the tomatoes soften. Then add the shaved carrot and stir until they soften.

5. Add both the can of tomato paste and the can of tomatoes into the pan and stir the mixture so everything is evenly combined.

6. Let the sauce cook for 5 minutes. Then start to season the tomato sauce with salt & pepper and the rest of the spices. You get to play around with the amount of spices in your sauce so keep test testing and have fun as you get creative!

7. Turn the heat to medium/low and let the sauce simmer for 20 minutes or more, until the sauce has a nice thick consistency. 
   

   Making sauce is a great practice in cultivating patience and trusting the process. Notice if antsy energy arises and try to breathe and be with it. Enjoy this time while your sauce is cooking by reading a book, talking to a friend, meditating, journaling etc. Know that the extra love you are putting into this will pay off.

Serve right away or let cool before placing in glass jars for the freezer or fridge for another time. 

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.

Chocolate Green Smoothie

I personally go through phases with smoothies where my body craves them and other times my body wants to eat solid food. However, when I do crave smoothies, this recipe is satisfying because I feel I am drinking a healthy indulgent dessert. Remember, this recipe is a guideline and starting point for you to tap into your own body’s wisdom to think about what tastes/textures and ingredients sound good to you in this moment. Share what you added to your smoothie in the comments below.

Ingredients:

• 3 dates (with out the pits)

• 4 kale stalks (with the stalks removed) or 2 handfuls of spinach or other leafy greens (kale will have a stronger “green” flavor so if you don’t like that use spinach

• 1 banana

• 6 oz dairy free milk (you can also use water, but it won’t taste as creamy)

• 3 tablespoons cacao powder (adjust to make this more or less chocolatey)

• 2 tablespoons chia seeds

• 1 tablespoon of chlorophyll greens or green superfoods

• 1 tablespoon collagen protein (this is my favorite brand)

• Handful of ice cubes

• Optional: 1/4 cup coffee

• Optional: 1 tablespoon peanut butter (for flavoring. Sometimes I add more if I want nut butter to be. the main source of protein).

Directions:

1. Place all of the ingredients (except for the collagen protein and super-greens) in a blender. Blend on high until everything is evenly combined.

2. Then add the collagen and super-greens and gentle blend/mix at the end.

3. Pour into a glass and mindfully enjoy. Notice how the ingredients feel in your body. Can you feel your cells absorbing the nutrients? How does you body digest the liquid love? How does the smoothie dance on your tongue?

The Best Bean Pastas

I love bean pastas so much for quick, easy, healthy and delicious dinners. Why? These bean pastas have a lot of protein, fiber, are a great vehicle for vegetables and create a balanced meal.

My favorite brands of bean pasta are:

Tolerant (Lentil Pasta is my fav)

Banza Pasta (chick pea Cavatappi or spaghetti are my fav )

Trader Joes Red Lentil

Ingredients:

• One box of these bean pastas or your own favorite

• 3 different varieties of vegetables. Tune in to think of what your body is craving or what you have in the fridge. For instance, fennel, mushroom, spinach OR kale, onions and arugula. You can do no wrong here.

• What sauce sounds yummy to you? My go-tos: vegan pesto, Q’s homemade tomato sauce or butter and garlic. I try to stay away from packaged sauces because they can have so much extra sugar. If you buy your sauce, check the ingredients and make sure the align to how you want to fuel our body.

Directions:

1. Boil water for the pasta and follow the directions in the back of the packaging

2. Take your desired 3 different veggies and saute them on the stove top with olive oil and fresh garlic or roast on one big baking sheet in the oven on 400F for ~30 minutes

3. When the pasta and the veggies are finished, mix together in a pan with your desired sauce

4. When serving your pasta, optional to add lettuce (arugula/mixed greens etc) to the bottom of the bowl for extra veggies and a fresh crunch

5. Enjoy cooking and eating your meal mindfully. You can always practice the 6S of Mindful Eating here

Quinoa Veggie "Fried" Rice

I love this recipe because it is easy, healthy, delicious and satisfying. It is also a really nice addition to eating more protein forward meals that are plant based. I like to make a big batch of this and have it around for multiple lunches throughout the week.

Ingredients:

• 2 cups dried quinoa

• 1/2 of large onion or 1 small/medium cut into small slices or diced

• A big head of broccoli (washed and chopped into 1 inch pieces, including most of the stalk)

• Half of a large head of red cabbage, sliced thinly with the core removed (washed)

• 2 carrots, washed and diced into small rounds

• 4 garlic cloves, cut into small pieces

• Raw ginger (optional)

• Olive oil

• 3-6 Organic pastured raised eggs, hormone free (or however eggs many you want to add)

  Sauce: (measurements aren’t exact. You get to smell and taste your way to delight. Trust your intuition)

• 1/4 cup Briggs Amino Acids

• 2 Tbsp Sesame oil

• 3 Tbsp Rice Vinegar

• 1 Tbsp Honey or Oyster sauce (for some sweetness to balance the salt/acid/oil)

Directions:

1. Cook quinoa following package instructions on a stove top or rice cooker. Let it get nice and fluffy

2. Steam broccoli, cabbage, and carrots until they have a nice soft crunch to them. This typically takes around 5 minutes. Placing broccoli on the bottom (closer to the water) is the best because it takes longer to cook

3. In a medium bowl, combined all of the sauces and stir well. Adjust the sauce based on flavor and smell. Sometimes I notice I am craving more sesame flavor and sometimes I want stronger soy sauce flavor etc

4. In a big pan on medium/low, place olive oil, raw garlic and ginger. Saute for a few minutes, watching them closely so theey don’t burn

5. Place the chopped onions and saute until translucent. Splash some Brigg’s Amino Acids on the onions to help caramelize them with flavor

6. Next, add the rest of the steamed vegetables so that everything gets evenly cooked and flavored

7. Add the cooked quinoa and stir together evenly. Little by little, add the sauce over the veggies and quinoa—making sure everything doesn’t get too wet. You can always add more sauce at the end

8. Crack the eggs in a separate bowl or directly into the quinoa and continue to stir evenly so that the egg spreads out. Place a lid on the pan to help cook the eggs

9. Add more sauce if it needs more flavoring

10. Enjoy this meal mindfully as you explore all of the colors, textures and smells. Feel free to review the 6S of Mindful Eating Here.

Paleo Chicken Parmigiana

I love this recipe because it feels rich, cozy and comforting without having a stomachache or feeling too heavy for the body to digest. It’s flavorful and freezes well for easy meals.

Ingredients:

• Organic boneless chicken breast (~ 2 large chicken breasts or 4 smaller ones). Wash, dry and slice the chicken breasts in half so they are thinner.

• 1 cup almond meal (I like Trader Joes bc it is chunkier)

• 3 TBSP garlic powder

• 1 TBSP onion poder

• 2 TBSP oregano

• 2 TBSP dried basil

• Homemade tomato sauce or bought in a jar. (You will use around ~ 12 oz of it but can use more or less depending on how saucing you like it. Remember, cooking is a mindfulness exercise about listening to your body and what it likes and dislikes.)

• Fresh Mozzarella ~ 8 oz (you can use less or more)

• 2 eggs

• Salt & pepper to taste

Directions:

1. Prep the chicken by washing and cutting it. Trim any pieces of fat off.

2. Preheat the oven to 400F

3. In a medium sized bowl, mix the almond meal and all of the seasoning, including desired amount of salt & pepper. Adjust the seasoning to your liking. I like to smell the bowl to make sure it smells like a pleasant balance.

4. In a smaller bowl, mix the 2 eggs

5. Take the chicken pieces, one by one, and evenly dip in the egg mixture and then evenly dip in the almond meal mixture until the chicken is evenly “breaded.”

6. Place the “breaded” pieces of chicken on a cookie sheet so they have some room from each other.

7. Cook the chicken for 15 min on each side. Total around 30 minutes.

8. Once the chicken is cooked, keep the oven on while we prep the chicken toppings. Take the cookie sheet of chicken and place your desired amount of tomato sauce on top—covering the chicken evenly. Next evenly place the mozzarella slices on top.

9. Place back in the oven and cook for about 5 more minutes until the cheese evenly melts. You can even put on broil for 1-2 minutes to get the cheese lightly browned and crisped.

10. Serve with veggies, pasta, on a salad, sandwich…the options are endless!

11. Enjoy Mindfully!