The nucleus of our brain plays an integral role not only in our wellbeing, but also with accessing the higher mind which is the gateway to our soul. 

What you feed your mind affects the body, which is its own environment and ecosystem. From the media to the news to the food we eat, our brains are overloaded with "hits of data" everyday.

​True liberation from societal beliefs, structures and constraints comes from the ability to "see" things as guided by our intuition coupled with the belief and power in God. 

The reality of today, psychologists, think tanks, food chemists and the like know how to control our brains. Through the maintenance of treating our inner and outer worlds like a temple, we reap what we sow not only in our minds, but also our bodies.  

As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.

With the rise in consciousness, health consumers have been obsessed with the consumption of greens. Green juice. Kale salads. Whatever greenery it may be, consuming greens is vital for one's health. Ironically greens are the color of the earth. From leaves to grass, nature is beautiful and fueled by the power of greenery. 

Greens are the King of Alkalization. Dark leafy greens are packed with nutrients that aide heart health, fight diabetes, fuels the body with folate and helps the aging process. Ancients have long known about the power of greens. It is amazing that the French eat a high fat (meat, cheese and wine) diet, but they also eat a lot of wild greens like mustard leaves. Combined with daily movement for commuting, they are healthy and mentally sound. 

I actually made this recipe last spring during tulip season. I love tulips. They are an integral part of Washington's land and culture. Who doesn't love flowers? These purple flowers entered my life, which inspired my creativity for this recipe. I used purple onions not only for flavor but as a symbol to the purple tulip. Stalks of greenery with bulbs of purple petals, the onion is a bulb.

And each time we peel back the onion layers, we get to the core of our emotions, problems and psyche. I believe in balance. So many people are obsessed with eating raw greens, which is beneficial to one's health. However, cooked vegetables are also important and is easier on the digestive system.

​Enjoy!

Nothing But Greens Pasta
Cook Time: 20 minutes

Ingredients:
1/2 package of uncooked noodles
1-2 tbsp olive oil
2 garlic cloves, minced
1/2 red onion, chopped
1 cup leeks, chopped
1 bundle kale, chopped
1 bundle rainbow chard, chopped
1 small zucchini, chopped
1/2 cup fresh basil, chopped
2 pinches Italian seasoning
salt + pepper to taste
optional: lemon juice to taste

Directions:
Cook noodles according to package directions. 

In pan, sautéed the onion and garlic in olive oil for 2-3 minutes. Add the leeks and zucchini and cook for 3-5 minutes. Add the remaining ingredients and cook until the chard and kale is edible and soft. Add additional olive oil as needed to keep the vegetables from burning. 

Once the noodles are finished, add some olive oil and additional salt + pepper as needed. Mix the vegetables and noodles together, or serve the noodles and top with the vegetables. Add the optional lemon juice.

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Soupe au pistou is a notable French vegetable stew from Provence that originates from Genoa, Italy. There is controversy on how to make this soup, as some French cooks use water and others use stock, or salt pork to flavor the soup.

I discovered soupe au pistou at an Italian restaurant in Nice, France back in 2015 when I lived in Germany. Nice is one of my favorite cities in the world. Steeped with history and culture, although a French city, Nice has roots from the Italian, Roman and Greek culture. 

The French and Italians know how to cook. They know how to enjoy life over a simple meal with good friends and  great conversation. Soupe au pistou was the best soup I ever had.  

It's a vegetable soup that is further flavored with basil pesto, also known as pistou. Along with the leek, onion and garlic, the soup is a stew hinted with a touch of Italian flavor. Europeans live off the land. Their ancestral roots used intelligence and creativity to concoct recipes that come from local sourcing. And through the years of sophistication, chefs, cooks and locals enhanced their flavoring with the birth and availability of spices, herbs and such. 

​What I've discovered through my years of cooking, is that it is difficult to recreate authentic recipes. This is true in baking where the flour is processed and the quality of wheat differs in Europe than America. 

Vegan Soupe Au Pistou
Cook Time: 30 minutes
Serves 4-6

Soup Ingredients: 
4 cups vegetable broth
1 can white beans, rinsed
1-2 tbsp olive oil
1/2 medium onion, chopped 
2 cups celery, chopped
2 cups carrot, chopped 
1 cup leek, chopped
2 golden potatoes, chopped (1 cup)
​1 cup green beans, chopped
1 small zucchini, chopped
1 bay leaf
salt to taste

Pistou ingredients: 
1 cup basil
2 garlic cloves
1/4 cup olive oil
​pinch of salt

Directions: 
In a stock pot, cook the carrots, celery and onion in olive oil for 3-5 minutes. Add the leeks, cook for two minutes and add the remaining vegetables. Cook for 3 minutes. Add everything except for the white beans. Simmer the soup until fragrant or potatoes are edible. Once edible, add the white beans and cook for 3 minutes. Remove from heat once done. 

While cooking, make the pistou ingredients. Blend the ingredients in a blender until smooth. Once the soup is done, ladle the soup into a bowl and then add and mix in the pistou, as much as needed.

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In my opinion, nothing is more attractive than one's soul. As we develop and evolve, I hope that people want to become beautiful on the inside and out. 

​The beautification of our soul is important, not only for our own wellbeing, but the light that shines within us guides other people on their path in life. Like the ripple effect of the ocean, pure souls or people who vibrate with so much energy are hard people to forget. 

People will never forget that act of kindness, that great moment of love or the one who "saved" us. 

Be beautiful inside, for your soul's sake. And be beautiful to others. Beauty is inspirational. The more beauty and light that shines from within, it will overpower the shadow that lies within you and the dark forces that rule this planet. Read more thoughts at: Why You Should Treat Your Body as a Temple. 

As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.

For most Americans, macaronic and cheese is a staple food. Over the years, vegan cooking has become more sophisticated and there are countless ways to make dairy-free Mac-and-cheese. It's surprising to most that the yellow color comes from sweet potatoes, carrots or tumeric powder. 

I decided to create a non-dairy milk-based Mac-and-cheese that looks similar to white cheddar. It's easy. It's affordable. It's budget-friendly. But most of all, it's delicious. The combination of garlic, tahini and nutritional yeast gives this a "hard cheese" flavor, similar to a hard cheddar, like English or Irish cheese. 

Macaroni and cheese is perfect in the wintertime, not only because it's hearty, but the meal itself is nostalgic. I remember my mother cooking my sister and I Mac and cheese with ground meat. Although my palate's changed, I was so excited as a child when my mother cooked this dish. Nothing ignites my sense of nesting like a good home cooked meal. 

If you have left overs, use vegan butter or some non-dairy milk when heating this up. This enhances the creaminess of the pasta while reheating. If you desire a "harder" flavor, add additional garlic and onion salt. 

​What's your favorite style of vegan Mac and cheese? I'd love to know! Enjoy! 

Vegan Macaroni + Cheese
Cook Time: 20-25 minutes
Serves 4-5

Ingredients:
16 oz macaroni pasta bag
4 garlic cloves, minced
1/2 onion, chopped (1 cup)
2-3 tbsp vegan butter or olive oil
2 cups nondairy milk
2 tbsp cornstarch
1/3 cup nutritional yeast
1 tsp tahini
1/4-1/2 tsp salt
pinch of pepper, garlic salt + onion salt
Optional add-ins once cooked: 1 tsp vegan butter

Directions:
Cook the pasta according to the package directions. 

In a pan, sautéed the garlic and onion in butter or oil for 3-5 minutes. Add the cornstarch and mix. Next add the milk and cook for 2-3 minutes. Take the liquid and put it with the remaining ingredients into a blender. Blend until smooth. Pour the liquid back into the pan and once the noodles are edible, drain the noodles and mix into the liquid. Remove from heat and add additional butter or spices as needed. Enjoy warm! 

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Fennel is a "funny" vegetable. People either love it, hate it, or don't know what to do with it. I am not a fan of the taste of licorice, but roasted fennel takes this vegetable to a whole new level. Mixed with balsamic vinegar, roasted fennel is a perfect side dish for a variety of plant-based meals. 

Sometimes I eat this as is along with some roasted or pan-fried potatoes. Maybe it's like eating bird food, but everyone's body responds differently to what they consume. Combining side dishes for me sometimes is a meal in itself. Whatever you choose, you won't be disappointed. 

It is important to only use the bulb. The stalk, like celery, is stringy and does not become edible quit like the bulb. Even when roasted, the stalks are chewy. Save the stalks for juicing, and use the bulbs for roasting. Fennel not only aides digestion, but is an important source for fiber and lowering cholesterol. 

With only four ingredients, this is one of the easiest side dishes to make! Enjoy! 

Roasted Balsamic Fennel 
Cook Time: 35-45 minutes

Ingredients
2 fennel bulbs, sliced (white parts)
2 tbsp olive oil
1 tbsp balsamic vinegar
​1/8 tsp salt

Directions:
Preheat oven to 400 degrees. Wash and slice the fennel, removing the bottom root. Mix all of the ingredients in a bowl until well covered. Spread the fennel evenly on a baking sheet. Bake for 11 minutes, and then flip the fennel, baking for another 25-30 minutes. 

If its too dry, add additional oil and/or balsamic. Adjust spices once finished if needed. Serve warm! 

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We're one week into the New Year. Whatever change you hope for or desire, know that this change lays within you. Your mind, body and soul may be crying for a change, but are you listening to that voice inside your head? 

January is the perfect time for change. It's the month where we reflect on the previous year and hope for the remaining months to be bright and sunny. Remember that life is a continuous process. It is never perfect or in a constant positive flow. 

It's time to rid of the superficial goals, and go within. As a health coach and trainer, honesty is one goal most people need to have with themselves. Not only about life in general, but being honest with themselves. We are in charge of writing our own stories in life. What type of book do you want to write?

​As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.

Soup is one of my favorite foods. People think I'm quirky with my outlook about life, and to that I do agree, but something about soup is in my soul. I love cooking. I always have, and I always will. But something about soup nourishes my soul and creating these recipes comes more easily to me. 

I once did a past life regression therapy session, where I understood part of my life's mission in promoting food from nature. My great grandparents were gardeners in the Ukraine before World War II and my parents were avid gardeners.  

During my past life session, I struggled because I have a logical mind. Once my mind relaxed, I ended up having a vision of a fireplace with a cauldron in front and I also saw a small table with a book and a candle on it. I pinged this idea to my friend and her vibes picked up the civil war. It could mean something. It could mean nothing. It could all just play to the brain, but the one thing I know is that the higher mind and our souls know the truth, and I am not afraid to express these experiences. 

Soup is like music to the soul. Our ancestors lived off soup and stews in order to keep them warm during primal and medieval times. I hope this soup keeps you healthy and warm this winter. 

Vegan Tuscan Farro Kale Soup
Cook Time 25-30 minutes
Serves 4

Ingredients: 
4 cups water + 2 vegetable  bouillon cubes (or 4 cups veggie broth)
2 tbsp olive oil
2 garlic cloves, minced
1/2 onion, chopped
1 cup leek, chopped
2 carrots, chopped
2 celery stalks, chopped
1 small sweet potato, chopped
1 small bunch of kale, chopped
1 heirloom tomato, chopped (or other large tomato)
1/2 cup uncooked farro
1/2 fresh parsley, chopped
1 bay leaf
1/4 tsp Italian seasoning
salt + pepper to taste
1 can white beans, drained and washed

Directions: 
Sautee the onion, garlic, carrot, celery and leeks with olive oil in a pot. Cook for 3-5 minutes. Next, add the sweet potatoes and cook for 2-3 minutes. Add the remaining ingredients except for the tomato, kale and white beans. 

Bring the broth to a boil and then lower the heat to a simmer. Once the farro is edible, add the kale and tomato and simmer for several minutes. Once the soup is flavorful, add the white beans and cook for another 1-2 minutes. Remove from heat and serve warm. *Soup usually tastes best once the soup cools (or next day)  as it ignites the spices and flavors. 

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Who doesn't love pasta? Pasta is one of my favorite meals to cook and eat. It's hearty and healthy. As an active plant-based personal trainer, a bulk of my diet consists of carbohydrates, and pasta fuels my active lifestyle. 

The combination of mushroom and kale are like peas and carrots - the two just fit. The heartiness of the mushroom and "chewiness" of the kale gives this pasta heartiness, which is essential for vegans. 

And today in the world of nutrition, anything creamy is a quick sell. Many converts to veganism often miss creamy foods such as Alfredo, cheese-based sauces and soups. This recipe is an ideal substitute to satisfy cravings for creaminess. 

Note: If you want this recipe to be creamier, use 3/4 of box of pasta or add additional milk when reheating. Once the pasta is done cooking there will be liquid; however this will thicken upon cooling, especially if kept for leftovers. 

Vegan Creamy Kale + Mushroom Pasta
​Cook Time: 20-25 minutes
​Serves 4

Ingredients: 
16 oz Pasta (or 3/4 box/bag of pasta)
4 cups of mushrooms, sliced (1 package)
3 cups of kale, sliced
4 garlic cloves, chopped
1/2 onion, chopped
2-2.5 tbsp olive oil
2 cups vegetable broth
​2 cups nondairy plain milk
1/2 tsp Italian herbs
salt + pepper to taste
optional: nutritional yeast to taste (this changes the flavor)

Directions:
Cook the garlic, onion, spices and mushrooms in olive oil until the mushrooms shrink and brown. If dry, add a touch of vegetable broth. Next add the remaining ingredients in the pot. Bring the liquid to a boil and then reduce the heat to simmer until the pasta is edible. 

Once edible, remove from heat. Serve warm. 

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