Lean and Green Barley Burgers

This recipe calls for a cup of peas and basil, so the color is green. The ingredients are packed protein, but not an abundance of fat.

INGREDIENTS:

• 1 cup of cooked red lentils

• 1 cup of cooked peas

• 1 cup of cooked barley (or barley combo)

• 2 tablespoons of oil

• 2 tablespoons of ground flax seed

• 1/4 cup of gluten free flour (garbanzo bean flour for more protein)

• 1/4 cup of sun-dried tomatoes (chopped)

• 2 heaping tablespoons of TJ’s Kale and Cashew pesto

• Fresh basil (as much as you’d like!)

• Seasonings

INSTRUCTIONS:

• Combine all the ingredients in a large bowl and mix with an immersion blender

• For the sun-dried tomatoes, I like to soak them in hot water to soften them up and to rinse away any citric acid used as a preservative.

• Pre-heat oven to 400

• Line a baking sheet with parchment paper, sprayed with avocado oil

• Use an ice-cream scooper to make the patties (12-14)

• Spray the top with oil

• Cook for 15 minutes, flip, cook for another 15 minutes

Blank Canvas White Bean Hummus

This recipe can be made sweet or savory. The white bean hummus base is like a blank canvas for your taste buds. This one is made with sun-dried tomatoes, lemon, and fresh basil, but you can also sweeten it up and substitute the lemon for orange, then add honey, and currants.

INGREDIENTS:

• 1 can of Great White Northern beans (rinsed)

• 1/2 cup of sun-dried tomatoes (in the package or in oil)

• 1/2 lemon (juice and then the pulp) Option to add some of the rind for zest

• 1 tablespoon of olive oil

• 1/2 cup of fresh basil

• Seasonings: Salt, pepper, garlic, etc.

• Water as needed for consistency

• Optional: 1 tablespoon of tahini

INSTRUCTIONS:

• Rinse the beans (you can also take off the outer casings)

• Put in blender with all the other ingredients

• Add water for consistency or add more lemon juice, olive oil, or tahini

• Pour into a dish and chill in the refrigerator

• Serve with anything!

Time-Saving Pesto Pasta

My love of Trader Joe’s runs deep. This recipe calls for just a few ingredients, most of them I purchase at their store. I do not get any kind of endorsement fee, but I’d be open to it!

INGREDIENTS:

• 1 bag of protein-packed pasta

• 1/3 cup of hummus (any flavor)

• 1/3 cup of Kale, Cashew, and Basil pesto

• Optional: Juice from a lemon

• Optional: Artichokes or sun-dried tomatoes

• Garnish with fresh basil

INSTRUCTIONS:

• Cook the pasta until it’s Al Dente

• While it’s still warm and newly drained, mix in the hummus and pesto

• Add anything else (lemon juice or artichokes)

• Enjoy!

Angst-Free Stuffed Acorn Squash

We all have too much angst in our lives, but not in this dish! I wish everything was this delicious and uncomplicated

INGREDIENTS:

• 1 acorn squash - sliced in half, seeds removed

• Cinnamon + Sugar (organic coconut sugar)

• Filling:

  • 1-2 cups of cooked Wild rice

  • 3-4 pieces of celery (cut small)

  • 5-6 Dates (pitted and cut into pieces)

  • 1 Apple or Pear (skinned and sliced/chopped thin)

  • 1/2 onion (sliced/chopped thin)

  • EVOO

  • Roasted almonds

INSTRUCTIONS:

• Pre-heat oven to 375

• Rub a little oil, cinnamon, and sugar on the fleshy side of the squash. Cook ‘face down’ so it will caramelize

• Make the filling:

  • Boil the rice (leftovers are fine)

  • Saute the onion and celery in olive oil (or veggie broth) until tender

  • Add the dates and apple until they’re soft, but not too mushy

  • Turn the acorn squash over when it’s done, add the filling

  • Bake for another five minutes to get everything at the same temperature

  • Garnish with roasted almonds

  • Relax and enjoy!

Good Stuff Savory Torte

This torte tastes like a skinny quiche and is filled with good stuff, not Great Stuff because that’s the name of a permanent foam product at the hardware store. I’ve got fresh basil, so I built my good stuff around that. You can fill it with whatever good stuff you’ve got. I’ve also made this with apples, pears, and cranberries, replacing the garbanzo bean flour with almond flour for a sweeter take on this torte.

INGREDIENTS:

• 2+ cups of good stuff (cooked) - 1 zucchini, 1 onion, 1 potato, and a small tomato

• Veggie broth and/or olive to moisten up the good stuff

• 1/2 cup of garbanzo bean flour

• 1/4 brick of extra firm tofu

• 1 cup of plant-based milk (or coconut milk)

• Seasonings: fresh basil, thyme, salt, pepper, etc.

• 3+ tablespoons of nutritional yeast

INSTRUCTIONS:

• Soften the good stuff using the broth or the olive (or both)

• In a blender, mix together the flour, tofu, plant-based milk, seasonings, and nutritional yeast.

• Combine all the ingredients in a large bowl so the good stuff is coated

• Pour into a greased pie dish

• Bake at 350 for 25-30 minutes

• Just before it’s done, top with tomatoes, fresh basil, and (vegan) cheese - or regular Parmesan cheese, if you’re still eating it.

• Slice and enjoy. It’s also delicious cold!

Compassionate Coconut Curry Stew

”With self-compassion, we give ourselves the same kindness and care we’d give to a good friend,” says author and PhD. Kristen Neff in her book, Self-Compassion, The Proven Power of Being Kind to Yourself. I’ve read her book and highly recommend it. She even has a list of 10 Mindful Self-Compassion Exercises.

You can also practice self compassion with this Coconut Curry Stew, which has a warm, creamy, flavorful sauce and lots of bright colors. You can make it look like an edible painting.

Ingredients

• 4+ cups of the most colorful vegetables that you can find (carrots, bok choy, fennel, kale, celery, napa cabbage, peas, etc.)

• For the sauce:

  • Curry powder or paste + Chili flakes, powder, or oil — to your taste

  • 1 can of Coconut Milk (regular or reduced fat)

  • 2 tablespoons of your favorite nut or seed butter (e.g. tahini, sunflower seed butter, almond butter, cashew butter)

• For the rice:

  • 1 cup of basmati rice (or your favorite rice

  • Saffron to taste

  • Vegetable broth or water (2 cups liquid to 1 cup rice)

• For the beans

  • 1 cup of mung beans or garbanzo beans

  • cook thoroughly, then mix with 1 teaspoon each of sesame oil, soy sauce (or Bragg’s Amino Acid), and honey.

• For the nuts

  • Lightly toast about 1/2 cup of cashews or almonds

  • Spread on top with sesame seeds

Choose NOW Chick Pea Bread

This recipe also comes with a choice for sweet or savory. The title, Choose NOW is meant to remind you to attempt that moment-to-moment awareness, but let’s be honest. We’re all still going to ricochet between thoughts of the past and visions of the future, so let’s just remember that now is a choice, just like sweet or savory.

Sweet Chick Pea Bread with Apples, pecan, and honey goat cheese

Cinnamon and honey round out the sweet flavors

Savory with Sun-dried tomatoes & artichoke hearts

Ingredients

• For the batter:

  • 2 cups of flour (1 cup of Chick Pea + 1 cup of GF flour or another flour like coconut or almost)

    • The flour mixture can have 1/4 cup of protein powder

  • 1 cup of Almond Milk (or other plant milk)

  • 1/4 cup of oil (sunflower oil)

  • 1/4 cup of apple sauce

  • 1/2 cup of sugar or honey

  • 4 tablespoons of oil + 2 teaspoons of ground flax seed meal

  • 1 teaspoon of Baking Soda

  • BLEND Until it’s smooth

• For the Sweet Version:

  • 1-2 apples, skin off, sliced thin

  • Cashew cheese (or Goat cheese, if you’re still eating it)

  • Pecans (about 1/4 cup)

  • Honey (drizzled in the center and on top)

  • Cinnamon to taste

• For the savory version

  • 2 Tablespoons of fresh rosemary (chopped small and mixed into the batter)

  • Artichoke hearts (to cover the first layer of batter like a pizza

  • Sun-dried tomatoes (can be in oil or use fresh tomatoes sliced thin)

  • Vegan Mozarella or parmesan cheese

  • Seasoning - Salt, pepper, oregano, basil, garlic, etc.

  • Drizzle with some oiive oil

    • Option: - Use infused truffle oil

    • Use a few dollops of pesto around the open area

Instructions:

• Preheat oven to 350

• Grease a baking dish (round or square - 8 or 9 inches)

• Pour in half the batter

• Layer the sweet or savory ingredients around the batter like a pizza

• Pour the remaining batter on top

• Bake for 45-55 minutes or until top is golden brown and a knife comes out ‘clean’ when testing

• Sprinkle parmesan on top (savory) or drizzle with a little honey (sweet)

• ENJOY!

Campy Cauliflower & Cashew Pizza Crust

For those of you looking for an elegant dish, this isn’t it. The crust is chewy and crispy, but exactly uniform. You can buy one in any grocery store that looks a lot better. The toppings make it marvelous. This one has artichoke, spinach, and sun-dried tomatoes, but you’re only limited to your imagination. I’m working on one with fig jam, onions, and savory cheese. This is not a fancy meal, but it’s delicious.

Layers of tomato sauce, onions, mushrooms, sun-dried tomatoes, artichokes, pesto, and cashew parmesan

This is what the crust looks like before being topped.

Ingredients:

• 2+ cups of riced cauliflower, steamed and squeezed (about 1 medium head of cauliflower with just the ‘flower’ parts and not the stalk)

• 1/4 cup of Cashew “Parmesan cheese” with nutritional yeast, salt, and oregano

• 3 tablespoons of arrow root starch

• 1 tablespoon of Avocado oil

• 1/4 cup of garbanzo bean flour

• 2 eggs (or egg substitute - 2 TBS Sunflower oil + 2 Tsp ground flaxseed)

• Salt, pepper, oregano, and any other seasonings

Instructions

• Preheat oven to 400

• Turn the cauliflower into “rice” by using a food processor

  • In a big pot, boil some water. Use a strainer over the pot and steam the cauliflower (about five minutes).

  • Let it cool enough so you can squeeze it really well in cheese cloth or a linen dish towel. It will ‘shrink’ but everything does eventually

• Make the cashew parmesan cheese in the food processor

  • 3/4 cup of cashews

  • 3 tablespoons of Nutritional Yeast

  • 1/2 teaspoon salt

  • Any other seasonings (garlic, oregano, basil, etc.)

  • Optional: use 1/4 cup of real Parmesan Cheese

• In a separate bowl, beat the two eggs or substitute for the oil + ground flaxseed

• In the main bowl, combine the dry ingredients (garbanzo bean flour arrowroot starch, and salt/pepper.

• Add the 1/4 cup of cashew mixture, the oil, the riced cauliflower and the eggs or egg substitute. Stir this until it’s all mixed together and you can handle it.

• On a cookie sheet, put a piece of parchment paper and either spray it well with avocado oil or sprinkle some garbanzo bean flour to avoid from sticking.

• Form a pizza crust (about 1/4-1/2 inch thick)

• Bake at 400 for 15-25 minutes. You can flip this over and get each side browned.

• FOR THE SAUCE & STUFF:

  • In a large pan, heat up the sauce (you can make your own of find a brand that you love), add the other ingredients (e.g. artichokes, mushrooms, sun-dried tomatoes, fennel, onions, etc.)

  • Simmer this until the sauce is thick and the ingredients are cooked

• Spread the sauce on the crust

  • You can top with actual cheese (mozzarella and parmesan) or some of the plant-based cashew cheese.

  • Put it back in the oven and let the cheese melt and get gooey

Regular Rosemary Roasted Potatoes

Sometimes, simple is best. Being a ‘regular’ person is an Archetype, not a character flaw. These roasted potatoes remind me that I don’t have to be extraordinary or complicated to be delicious and desirable. You don’t either.

INGREDIENTS:

• Potatoes (white, golden, purple, or sweet)

• Avocado oil spray

• Rosemary (and other seasonings like salt or dried oregano)

INSTRUCTIONS:

• Pre-heat oven to 400

• Wash and cut the potatoes (peeling is optional)

• Spray a baking sheet lined with parchment paper with the avocado spray

• Place potatoes on the sheet, spray the top with the avocado spray, place in oven

• Some potatoes cook at different speeds, so keep an eye on them, but usually around 30-40 minutes is when you’ll notice that mouth-watering, ‘cooked’ aroma coming from your kitchen.

Wild at Rice Black Bean Burgers

This spicy, unexpected veggie burger harkens back to the phrase, Wild at Heart because aren’t we all a little wild inside? I recommend that we all try to keep that wildness alive throughout our lives, even when we’re domesticated in our jobs or our relationships or our day-to-day grind. If you ask me, a little wildness goes a long way.

I’ve balanced the spiciness of the burger with some arugula and the sweetness of my Pineapple Sesame Salsa.

INGREDIENTS:

• 1 can of organic black beans, rinsed and smashed

• 3 Tablespoons of Arrowroot Starch

• 1/4 cup of warm water

• Spicy seasonings (cayenne pepper, chili flakes, etc.)

• 1/4 cup of dry wild rice, cooked in 1/2-1 cup of water

• 1 cup of smashed sweet potatoes

• 1 tablespoon of nut or seed butter (tahini, almond butter)

• 1/2 cup of finely chopped celery

• 1/2 cup of chopped pear

• Barbecue sauce (optional)

INSTRUCTIONS:

• Preheat oven to 375 degrees

• Cook the rice

• Chop the celery and the pear

• Smash the black beans

• Smash the sweet potatoes

• Dissolve the arrowroot starch in the water, add the seasonings

• Mix it all together

• Scoop onto parchment paper that lines a baking sheet

• Bake for 20-30 minutes.

• Brush with barbecue sauce or some kind of glaze at the end

• Put on a bun or on a bed of arugula with pineapple salsa

Let it Go Lemon and Honey White Bean Hummus

This recipe is so easy and so light, much easier and lighter than letting go of whatever angst you’re carrying around. Whatever pissed you off, whether big or small, set your intention to let it go by the time you’re finished making this tasty dish. Then with that first bite, you’re over it, whatever “it” is. As you digest each delicious bite, you’re no longer digesting whatever anger or resentment you’ve had on the tip of your tongue. Who wants to eat that anyway?

If you can’t think of anything that pissed you off, good for you! You sure someone didn’t cut you off in traffic or neglect to text you back for days? We can carry around even little offenses without knowing it, but if you truly have nothing to let go of, then send out some empowering energy to others who carry around way too much baggage.

This tastes great over high-protein pasta and also can be serves as part of dessert as well.

INGREDIENTS:

• 1 can of White Beans (drained and rinsed)

• Juice from 1-2 lemons (1/4 cup)

• Zest from the lemon - 1-2 teaspoons

• 2 tablespoons of honey

• Optional: 1 teaspoon finely chopped, fresh rosemary + salt

• Water (as needed) Option to add some sweet walnut or almond oil

INSTRUCTIONS:

• Blend all ingredients in blender or food processor

• Serve it!

• Pairs well with everything, especially Roasted Rosemary Potatoes

Anti-Catastrophizing Curry Cauliflower

It’s easy to fall into a ‘catastrophe’ mindset because the world is really challenging right now, more so than ever. There are so many ways to fuel our fears, so many news sources filled with unthinkable stories. Being empathetic is essential for our collective humanity. So how do we learn about another mass shooting or a new mutation of a virus and not fall into the over-production of cortisol, which triggers our ‘fight or flight’ response that has everyone trying to move to Canada? I don’t have the answer. For now, I just try to breathe, remind myself with gratitude that I’m still alive and healthy, and do whatever I can to keep calm and cauliflower on with this delicious recipe, which goes great with with Wild Rice and salty Pistachios.

Ingredients:

• One bunch of cauliflower, sliced in segments

• 2 Tbsps Avocado Oil

• 2 Tbsps Maple syrup (or honey)

• Curry powder to taste (1/2 tsp.) You can also add salt & pepper or ginger

• Sesame seeds or hemp hearts and Pistachios (enough to sprinkle on generously)

• 1 cup of rice (wild rice, basmati rice or any rice or grain that you love)

Instructions:

• Preheat over to 425 to roast Cauliflower

• In a separate pot (or insta-pot) cook the rice

• Slice cauliflower and lay it on parchment paper on a baking sheet

• Brush on the mixture of avocado oil, honey/maple syrup, and curry powder

• Bake for 15-20 minutes, flip over, brush on the mixture and bake until ends are golden brown

• Turn off oven. Let the cauliflower cool down slightly.

• Brush the rest of the oil/maple syrup mixture on top. Let it caramelize in the oven for a few minutes while it’s still cooling.

• Serve over warm rice and sprinkle with hemp hearts, sesame seeds, and pistachio nuts.

• For added sweetness, sprinkle chopped dates and/or apricots over mixture

• For the special sauce, use Upbeat Nut Butter Sauce

  • 2 tablespoons of any nut butter (almond butter, tahini, etc.)

  • 1/4 cup of rice wine vinegar (or balsamic vinegar)

  • 1 Tablespoon toasted sesame oil

  • 1 tablespoon of olive oil

  • 1 tablespoon of soy sauce or Bragg’s Amino Acids

  • 1 tablespoon Honey or Maple Syrup

  • 1/4 cup of leftover quinoa or rice (pureed with water)

  • 1/2 tablespoon of miso paste (e.g. Miso Master Chick Pea Miso - Whole Foods)

  • Combine these all together in a blender or food processor

What is catastrophizing and am I doing it? According to the “experts” at healthline.com, “Catastrophizing is when someone assumes that the worst will happen. Often, it involves believing that you’re in a worse situation than you really are or exaggerating the difficulties you face.” Okay, no one wants to be a catastrophizer, but it sounds really easy to become one.

Chin Up Chick Pea Quiche

Keeping your ‘chin up’ is more than just an old, annoying adage. There’s actual science behind the idea that you can send powerful signals to your brain with your body language. In her book, Presence: Bringing Your Boldest Self to Your Biggest Challenges, and her inspiring TED Talk, author Amy Cuddy reveals the secrets and the science behind energizing your brain through your posture and other forms of body language to enhance your chances for happiness, confidence, and wellness.

By literally raising your chin and keeping it up, you can send a signal to your body that you believe things are looking up. She also suggests smiling at yourself in the mirror, even if you’re not in a smiling kind of mood. This too can change your brain chemistry to believe that you’re in a good mood, even if you aren’t. If you don’t have a mirror handy, smile at a stranger.

This recipe was also inspired by The Medical Medium (Anthony William) and utilizes garbanzo bean flour as the substitute for eggs, which is full of protein and is also gluten free. I’ve altered his recipe slightly to create a fluffier texture and have added some “juicy” ingredients, which easily be substituted.

Ingredients:

• 3 cups of garbanzo bean flour

• 2 - 2.5 cups of water (you can substitute water for a nut milk or veggie broth)

• 1 teaspoon baking soda + a few drops of lemon to activate it

• 3 tablespoons of oil (avocado or olive)

• 2 cups of STUFF: chopped celery, onion, tomatoes (fresh or sun-dried), red peppers, artichoke hearts, zucchini, broccoli, fennel, etc.

• 1 tablespoon of olive oil + 1 tablespoon honey

• *1/4 cup of nutritional yeast (optional - adds a cheesy flavor without the dairy)

• * 1/4 cup of dairy free or regular cheese (optional)

• Instructions:

  • Pre-heat oven to 375

  • Mix garbanzo bean flour with cold water. It should look smooth and not too thick or clumpy. Add water as needed.

  • Add the three tablespoons of oil

  • Activate the teaspoon of baking soda with the of lemon. Once it starts fizzing, mix it into the batter.

  • Saute the two cups of STUFF in the olive oil and honey on medium heat. If using onions or mushrooms, do these first, then add celery, peppers, etc.

  • When all vegetables are a little soft, remove from the stove and fold into the batter.

  • Pour into a greased quiche pan or souffle dish and bake for 30-40 minutes

  • Add the vegan cheese at the end and let it melt