Blog Archives

Sunspiration #114: Heal the Soul First

3/31/2019

Energy is "funny." The average, mundane person might believe in energy, but has no clue how it works or exists.

The root of many issues today, individually and collectively, comes from a lack of spiritual fulfillment. So many people work dead end jobs they dislike. So many people isolate themselves because they fear getting hurt. So many people get into negative relationships because they themselves are negative or lack confidence and rush into a relationship to fulfill themselves.

Everyone's soul on this planet requires some form of healing. There is no way to live a human experience without being hurt, disappointed or let down. When that happens, the soul requires healing. When you heal the soul, everything else begins to follow. The point is to heal the trinity, the mind, the body and the soul.

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.

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Vegan "Cheesy" Winter Vegetable Bake

3/27/2019

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If you've followed any of my previous recipes, you know from time to time I grocery shop in my pantry and refrigerator to concoct various recipes. Although spring is officially here, I rummaged through my fridge and noticed some odds and ends. A little bit of broccoli. A few strips of kale. A bit of carrot. I had various unused veggies, and realized some form of a cheesy bake could be the next creation.

I am advocate of reducing food waste as much as possible. Because of living in Europe, the European lifestyle differs from America. European grocery items are smaller and their cities are more dense, meaning they shop for what they need either that day or for a couple of days. In America, we are car dependent and our bulk shopping culture means that buying more for less often leads to food waste.

To reduce the waste I mixed a bunch of winter vegetables together in a bowl and followed the sauce recipe I created for my Vegan Macaroni + Cheese. Mix the veggies, make the sauce, stir together, bake and voila - a perfect side dish or main meal! Hearty and healthy, this bake balances macronutrients in a clean, refined-carbohydrate way.

Vegan "Cheesy" Winter Vegetable Bake
Prep Time: 5-10 minutes
Bake Time: 50 minutes

Ingredients:
2 cups (14 oz.) cauliflower rice
1 small carrot, diced
1 small head of brocolli, chopped
1 small leek, chopped
2 cups kale, finely chopped
Sauce from the Mac and cheese recipe

Directions:
Preheat oven to 350 degrees.

Chop vegetables and mix into a bowl. Make the Mac-and-cheese sauce.

Sauce:
In a pan, sautée 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. (To make it quicker, after sautéing the onions and garlic, add everything to the blender, blend until smooth and then mix with the vegetables.

Pour the sauce over the vegetables and mix until combined. Pour into a greased baking pan (11x7 or 9x13). Bake for 50 minutes.

Check out our other recipes! Let's Connect!

Vegan "Cheesy" Garlic Herbed Cauliflower + Potatoes

Vegan Mac + Cheese

Nothing But Greens Pasta

Yum

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Vegan Zucchini Meatballs

3/25/2019

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Spring has sprung and life is full of blossoms, birds and baby animals. Spring might just be my favorite season. It is the time of rebirth where nature is in bloom, the light gains speed and baby animals roam the earth. It is the time when people begin to nurture their garden for the upcoming season of sowing seeds to reap the harvest in the later summer months.

Zucchini is a popular garden plant. From zucchini bread to pasta dishes, zucchini is a unique vegetable that can be enjoyed savory or sweet. If you are looking for something different on how to use your zucchini, try these meatballs.

Like most of what I make, these meatballs are healthy and hearty and adds protein and fiber to the traditional pasta dish. Whether you want to feed yourself, your family or friends, these are not only a great addition to pasta meals, but also served as a sub sandwich.

Cooking is therapeutic. It is also the use of creative energy. It is the union between the head, the heart and the hands. If you want good health, it all starts and begins with you, your mindset and your affect.

"To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him."
Buddha

Vegan Zucchini Meatballs
Prep Time: 7 minutes
Bake Time: 25 minutes
Makes 14-17 meatballs

Ingredients:
1.5 cup zucchini, shredded
1 can chickpeas, drained and washed
1/2 cup rolled oats
4 garlic cloves
2 tbsp nutritional yeast
1/2 lemon, juiced
2 tsp Italian seasoning
1/2 tsp salt
1/2 tsp onion salt
pinch of pepper

Directions:
Preheat oven to 375 degrees. Grate the zucchini either in a food processor or with a grater. Squeeze the zucchini to release the excess water. Set aside in a bowl.

In a food processor, pulse together the oats, chickpeas and garlic cloves. Next, mix all the ingredients into the zucchini bowl. Grease a baking pan. Use your palms to roll a chunk of the mixture into a "meatball." Continue this until all of the mixture is complete.

Bake for 25 minutes. Serve on top of cooked pasta with sauce.

Let's Connect + Try our other recipes!

Mediterranean Pasta

Vegan Creamy Meyer Lemon + Spinach Pasta

Vegan Creamy Lemon Asparagus Baked Pasta

Yum

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Sunspiration #113: Guard Your Mind + Belief Systems

3/24/2019

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I said it once and I'll say it again. Social media and the internet has messed up our emotional state and mental bodies. With countless opinions being spread on YouTube and throughout the media, people who absorb too many belief systems can get confused.

Once this happens, it is hard to discern what is truth or not. Absorbing this information will alter our belief systems. The world is full of "good and bad" people, places, cultures, cities and countries. It is important to switch the perception of the lens that you view the world, a situation or an event.

In the world of fake news and fear mongering, it is important to stay aware, but not fall trap of going down the rabbit hole where it consumes you and alters your belief system.

Guard your mind and also guard your heart. What you think is what you believe, and what you believe ends up becoming your reality.

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.

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Vegan Blueberry Breakfast Cake

3/20/2019

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Happy Spring Equinox! We've made it! The sun is shining bright in Seattle today, with record highs in the low 70's. I made this dairy-free blueberry breakfast cake back in February while admiring the mix of cool tones in nature. The deep blue of the berries and the winter-green of the eucalyptus, it was a nice way to warm up the winter.

“Saturday is full of orange oranges,
Sunday is full of pink apples,
Monday is full of green limes,
Tuesday is full of red watermelons,
Wednesday is full of blue blueberries,
Thursday is full of purple grapes,
Friday is full of yellow bananas,
and,
The week is full of rainbow fruit.”
― Anthony T.Hincks

With spring flowers budding, it is a perfect combination to mix a bit of warmth in the heart and home while temperatures rise around the country. The sun is gaining light, and so should ourselves. It's clear the world we live in is well, imperfect. The more light we let into our hearts, the more we can be a beacon of hope, or light, in other people's lives.

If you've followed my other recipes, you know that I do not overload my recipes with salt and sugar. This is mildly sweet thanks to the sugar and applesauce, but if you desire this to be as sweet as a dessert cake, add more sugar. If desired, top this off with powder sugar once cooled.

I hope you enjoy this spring equinox. Wherever you live, stay warm, or stay cool...

"Blue is a tranquilizer, imparting coolness to your system. Blue slows down your system so it can heal and mend. Positive qualities of blue are willpower, aspiration, and reliability. Foods of the blue vibration are: grapes, blackberries, blue plums, blueberries, and any other blue fruits or vegetables."
-Tae Yun Kim

Vegan Blueberry Breakfast Cake
Prep Time: 10 minutes
Bake Time: 45 minutes

Ingredients:
1/2 cup vegan butter at room temperature
1/2 cup nondairy milk
1/2 lemon, juiced
1 tbsp vanilla
1 cup applesauce
1/3 cup sugar
2 cups pastry flour
2 tsp baking powder
pinch of salt
2 cups blueberries, washed and dried

Directions:
Preheat oven to 350 degrees.

In a small bowl, mix together the milk + lemon juice to create a "buttermilk." In a separate bowl mix together the dry ingredients. Next, mix the vanilla, buttermilk and applesauce into the buttermilk bowl. In a different bowl, cream together the butter + sugar with an egg beater. In batches, add a bit of the dry and the wet ingredients into the creamed butter. Beat with an egg beater.

(I find adding this in three batches works best). Once the mixture is complete, fold in the blueberries. You can save some blueberries and press them into the top of the cake so some show as seen in the picture. Spray a 9-inch round pan. Bake for 45 minutes or until a toothpick or utensil comes out clean from the poke test.

Let's Connect! Check out our other baked good recipes!

Vegan Summer Berry Crostata Topped with Fresh Rose Sugar

Vegan Holiday Spiced Cranberry Blueberry Baked Oatmeal

Vegan Banana Date Cake

Yum

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Improving Relationships: How to Meet People Where They Are

3/18/2019

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If there is one great lesson I learned in divorce support group, it is that expectations leads to disappointment and possible destruction of a relationship. People, like horses, have blinders and are sometimes not aware of their actions (or lack of action). Bringing this to one's attention is not only important, but it is imperative to be empathetic and reasoning on where a person is at in their present moment.

People enter our lives with their own life experience, which includes good and bad times. This molds and shapes them into who they are in the present. When in a romantic experience, people will shift and change, hopefully for the better.

So how do you meet people where they're at?

Asking Questions

It is important to have good communication and ask questions on where the person is at. Like a job interview, the interviewers will ask candidates a variety of questions. It is important to know where a person is at, and how he/she got there. Where are they now? And where are they going? And people have blinders. Exposing blinders, or limitations, in a diplomatic way helps one become aware on their areas that require improvement.

Self Examination & Communication

Self examination is something that is desperately needed today. Too many people are wrapped up in their own world of self-absorption that they cannot empathize or see various perspectives. If someone brings up an issue, you need to take their feelings seriously and look within to discern their statement. This is best handled diplomatically, where you can present your case or "rebuttal" on their response.

For some people this is not easy to do as they take everything offensively; however, if you find yourself stuck in the same situations or behavior loops, it is necessary to look within. With this, it is important to find tools (or make goals) on how to improve the situation.

Communication makes or breaks any relationship. It is essential, but maturity is what keeps communication fluid and clear. I believe in clear, concise and straightforward communication because it does not play any mind games. It maybe best to avoid words like should, would and could because they are theoretical and leads to expectations like, "You could have done it this way."

Low emotional intelligence, being defensive or chronically on-attack, damages situations. It is not easy to reach these people, especially if "treading" on egg shells.

Check-ins may be necessary to make sure each party is happy or on the same page.

It is important to see where a person is at in their life and meet them half way. We must learn how to let go of uneven desires and become the best version of ourselves (and better communicators).

Let's Connect!

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Sunspiration #112: Minimalism - Liberation for the Soul

3/17/2019

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No matter what you believe in, there are sheep in every movement. Most of what hooks us today is consumerism. Our happiness, self-esteem and self-worth are linked to consumerism. Shopping addiction exists, and is used as a bandaid to cope with loneliness or depression.

Materialism is the external glitz and glamour of "lust for the flesh." What I mean is that we live in a clothed world, and the more we seek to fit into the latest trend or to have a specific type of dress for that event, we continuously feed or "clothe" the flesh with superficial things that do not make us happy.

All forms of spirituality speak of minimalism and simplicity. It has its truth and the point is not to live in rags, but appreciate what you have, and detach from wanting or needing external things to make you happy. Discover more thoughts on this blog, The Art of Simple Living: How Simplicity Trumps Living in a Very Complex World and The Art of Simple Living: Why You Should Consider Simple Living.

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.

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Vegan "Cheesy" Garlic Herbed Cauliflower Crown + Potatoes

3/12/2019

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Cauliflower is an interesting vegetable. Some people love it. Some people dislike it. Through a spiritual lens, the cauliflower looks like a cloud, or something similar to our brain. When admiring the cauliflower, it is like the lotus flower, which is one that blossoms with the birth of the brain.

Like thoughts in a cloud, it has a unique geometric pattern that is a marvelous gift from nature. When roasted, the flavors transform into an almost buttery vegetable that nourishes the body.

This is either best as a meal itself or served as a side dish. This can be split between two to four people, depending on how you'd like to serve this. As seen in the steps above, the transformation and of the dish is symbolic to our journey and progress in life. Something can transform but still remain beautiful. Enjoy!

Vegan "Cheesy" Garlic Herbed Cauliflower + Potatoes
Prep Time: 5-10 minutes
Cook Time: approx. 40-45 minutes
Serves: 2-4

Ingredients:
1 small head of cauliflower
1 pound of fingerling potatoes
_________________________________
5 tbsp olive oil
1 garlic clove, minced
1 tbsp nutritional yeast
2 tbsp fresh parsley, chopped
1.5 tbsp fresh oregano, chopped
1/4 tsp salt
1/8 tsp dried basil
1/8 tsp pepper

Directions:
Preheat oven to 350-degrees. Cut the stem off the cauliflower crown. Mix the last 8 ingredients together in a bowl. Place the cauliflower in the center of an 8 or 9 inch pan. Smother the top of the cauliflower with some of the sauce ingredients. Take the remaining sauce ingredients and mix it together with the fingerling potatoes. Arrange the potatoes around the cauliflower. Bake until a knife can cut through the potato and cauliflower, which is about 45 minutes.

Let's Connect & check out Mind Body Soul Food's other side dishes!

4-Ingredient Roasted Balsamic Fennel

Roasted Sweet Potato, Kale + Garlic

Vegan Creamy Chive Potatoes

Yum

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Sunspiration #111: Taking Responsibility for What You Attract

3/10/2019

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Sometimes tough love or our friends being tough on us is needed. I had a long talk with my best friend from childhood. She and I are spiritual gals, who definitely do not fit into the mainstream bubble of society. We are both Aquarians.

After a long conversation she told me, "You need to take responsibility for what you attract in your life and your belief systems." I totally agreed and did believe in that, but sometimes my skeptical mind questions whether we attract it all or if things are sent our way to build our character.

I also love these newsletters from the University of Metaphysics in Sedona, Arizona. I will be visiting Sedona in May. Somehow I feel my life lessons are attached to the weekly theme of these newsletters. Today's, "Protecting Oneself from Negative Energy" further illustrates the psychic energy that flies into the air, and how we need to focus on what we want in life.

If you want a better life, you need to become the best version of yourself. Whether that means to hire a therapist to overcome wounds, eat healthier or meditate, you need to use the tools available to you to start improving your health, behavior, life and attitude.

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.

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Vegan Sour Cream + Apple Bundt Bread Cake

3/7/2019

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It's March 7th and it snowed again last night. I woke up this morning and noticed a dusting of snow atop of the grass and parked cars. The dusting of snow reminded me of the elegance of dusted powder sugar on top of delicious baked goods.

This apple bundt cake is a cross between a bread and cake. If you've followed any of other recipes, followers know I do not make things as sweet as other bloggers. I believe in natural sweetness, or at least hints of sweetness. Our country and culture has massive sugar addiction and emotional eating issues. If you want this more of a cake texture, you'll need to add more sugar.

Something similar like this bread/cake can be transformed into something elegant, while "dressed up" with some powder sugar and flowers.

Elegance is something that has been on my mind a lot lately...

"The woman who follows the crowd will usually go no further than the crowd. The woman who walks alone is likely to find herself in places no one has ever been before." -Albert Einstein

Elegance is something missing in today's society of vulgarity. Today, everything is taken as a joke and nothing is taken seriously. Comic relief has replaced class. It's not that we should lose our sense of humor, that is very important. But, we've lost the lady and gentleman culture. This doesn't mean top hats and 1950's dresses, this is about our attitude and the way we treat each other.

We need a resurrection of that, which is lost in a world of confusion.

"The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. True beauty in a woman is reflected in her soul. It's the caring that she lovingly gives, the passion that she shows and the beauty of a woman only grows with passing years."
-Audrey Hepburn

It's time to resurrect the notions of good, healthy food that nourish the mind, body and soul and attitudes that attract the like and better quality people in our life. Bless you all on this day, and forever more.

"Being classy is a culmination of being yourself, being positive, and doing good in all the places you can by all the means you can. Clothes, hair, music, film....none of these things a classy person makes."
-Unknown

Vegan Sour Cream + Apple Filling Bundt Bread Cake
Prep Time: 10 minutes
Bake Time: 30-40 minutes
Total Time 40-50 minutes

Cake / Bread Ingredients:
2 1/4 cup pastry flour
1 tsp baking powder
1/2 tsp baking soda
Pinch of salt
1 flax egg (mix together 1 tbsp flax meal + 2 tbsp water)
1.5 cup apple sauce
1/2 cup vegan sour cream
1/4 cup vegan butter at room temperature
3 tbsp nondairy milk
1 tsp vanilla
1/2 cup brown sugar

Apple Filling Ingredients:
3 small green apples, chopped
1 tbsp maple syrup
1 tsp cinnamon
1/4 tsp all spice

Directions:
Preheat the oven to 350-degrees. In a bowl, mix the flax egg ingredients and set aside. In a separate bowl, mix together the dry ingredients. Next, cream together the flax egg, butter and vanilla, and then add in the apple sauce, milk and sour cream.

Make a well into the center of the dry ingredients. Pour in the wet and fold the dry into the wet. In a bowl, mix together the filling ingredients. Spray a bundt pan with cooking spray and pour in the dough and spread evenly. Next, pour the filling ingredients on top of the dough. Use a spatula to push the filling ingredients into dough. Use the spatula to even out the bottom.

Bake for 30-40 minutes or until a knife or toothpick comes out clean. Remove from the oven and let the cake cool completely. Cover the bundt pan with a plate and flip the pan to remove the bundt cake. Decorate with powder sugar if desired.

Let's Connect! Enjoy our other apple recipes!