Lately, I began watching The Joy of Painting with Bob Ross on Netflix. It ignites childhood memories of when I used to watch this on PBS. Like my previous patriotic vegan White Chocolate Summer Berry Bark dessert, the hydrangeas inspired me to produce patriotic desserts. Although hydrangeas do not bloom in red, the plant produces a deep pink color flower, which looks similar to blended raspberries.
To say the least, I’ve taken my yoga studies seriously again to study nature. It’s the one source that can inspire us no matter how crazy our wildest dreams maybe. Nature doesn’t tell you “no” or that you need more money to pursue your passion. Nature says “do it!” 
I sat on this idea for days, looking for flowers and props that matched my vision. I looked at the hydrangea leaves and they looked similar to bird wings. “It’s as if I can fly!” I screamed. I found this 1960's American ribbon at the monthly Queen Flea up cycled vintage market in Queen Anne. You can see what the owner, bygone charm, collects on her Etsy account & Instagram page.
From me to you, I want your kids to fly high into the sky to pursue their wildest dreams. 
Replicating animal treats and snacks are the perfect way to get kids involved with healthier eating. There are many versions of edible eagles, but I focused mine to inspire kids to eat clean and healthier sources of fat and protein. Healthy sweets can be just as enjoyable.
Kids naturally desire sweet food, but our kids now-a-days are bred to eat sugar day and night. When this happens, the kid (or adult) needs a palate change. Incorporating healthier food is the only way one can begin to eat healthier. Edible eagles are easy to make and can be kept in the refrigerator for several days. You can make these non-vegan and surely sweeter than I did. A non-vegan substitute is to use milano cookies. Cooking and making food with the family is a great way to bond and spread some TLC and positive energy into the food you eat. Happy Fourth of July! 
Vegan Kid-Friendly Edible Eagles
Prep Time: 10-15 minutes Ingredients Biscuits or square cookies (make sure they do not contain dairy if making it vegan) Peanut Butter (or other nut butter, without sugar or salt) Whole Cashews Slivered Almonds Mini Chocolate Chips Coconut shreds or desiccated coconut Take a biscuit and smother it with peanut butter. Place the slivered almonds on the bottom to replicate feathers. I put the bigger end of the almond on the bottom. Place the cashew horizontally on the right or left side of the biscuit to represent a beak. Sprinkle coconut on top of the peanut butter. Slightly, push down so the coconut sticks. Place the flat end of the mini chocolate chip near the beak facing up for the eye. You can eat it immediately or place it in the refrigerator so the peanut butter hardens.
What is your favorite Fourth of July treat?
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Fourth of July is nearly here. Whenever I think of the Fourth, I flashback to childhood memories in Cleveland.
Grilling, barbequing, swimming and playing in the yard while wearing my Cleveland Indian’s t-shirt, life as a kid was wonderful. Our youth are the innocent years where playing everyday and enjoying life outside of school is acceptable. 
For me, the Fourth is special this year. In the past, I’ve taken certain things for granted and somehow entering my thirties, I now see the world differently than I did in my twenties. Some of it is part of growth and one’s life path, but being appreciative for everything in life in something I no longer take for granted.
And I do not take nature for granted anymore. It’s the one pure source of energy that we have on this planet and its beauty can inspire us to live greater lives. The beautiful hydrangeas and roses display their patriotic pride around Seattle. So, nature also inspired my patriotic culinary pursuits. 
With my love for summer berries and gratitude for everything the US prides itself on, I decided to make a quick vegan white chocolate bark with strawberries and blueberries. This patriotic bark is one of the easiest desserts you can make or bring to your July 4th Barbeque.
Plus, it’s a lot healthier than all those dairy-laden Cool Whip desserts. Just know that most mainstream white chocolate is not vegan. Look out for the vegan-friendly brands or ingredients that do not contain milk powder. Whole foods sells vegan-friendly white chocolate. 
There are two methods to making this bark. The first is to top the liquid chocolate with fruit. The second is to mix it all together. Note, mixing needs to be quick as white chocolate solidifies fast!
If you live in Seattle, I recommend visiting the Top Banana fruit and vegetable market in Ballard on 15th and 65th ave NW. I grabbed local strawberries and blueberries for two-dollars per pint – WOW! And there’s no other WOW than the combination of strawberries and white chocolate mixed together. Fresh. Delicious. “Semi” healthy. Enjoy! 
Vegan White Chocolate Summer Berry Bark aka Patriotic Bark
Cooking Time: 10 minutes Waiting Time 20-30 minutes Ingredients: 1.5 cups of white chocolate chips (make sure it is vegan) 1/3 cup blueberries (cut in half if you are topping the liquid chocolate) ½ cup strawberries, finely chopped Directions Begin by washing and prepping the fruit. And place a piece of parchment paper on top of a dish. Bring a small pot of water to a simmer. Place a bowl on top of the pot and melt the chocolate in the bowl, continuously mixing the chips until it liquefies. Now, if you want to mix the fruit in, do it once the chocolate melts, stirring quickly and then pouring on parchment paper. If not, pour the melted chocolate on the parchment paper, spreading it evenly with a spatula. Next, place the chopped berries on top, slightly pushing it into the chocolate. Place it in the refrigerator and once solid, use a knife to cut abstract pieces. What dessert are you making (or hope to eat) this July 4th? I would love to hear what's in your kitchen! Let's Connect & You can save all recipes in your Yummly recipe box! 
Why does wisdom start in wonder? There are many ways to interpret this quote, but this famous quote stated by Socrates, the Greek Philosopher understood the brilliance of the human mind and life experience.
Wonder ignites curiosity. Curiosity sparks the quest to gain more knowledge. We can gain knowledge through experience or by reading note-worthy texts. Wonder is defined as, “ the emotion aroused by something awe-inspiring, astounding or surprising.” If you want to let your mind wonder (not wander), spend time in nature. When we wonder the “how” and the “why” behind something, we want to research it. Keep wondering. Keep learning. Keep discovering more about yourself. The more you experience, the wiser you become. Just remember, the more you know doesn’t necessarily mean you are wise or know “the right way.” Wondering forces us to experience life, in which we become wise. As always, inspired by the sun, Elizabeth Your Quality of Life Advocate Join Mind Body Soul Food Every Sunday for some inspiration -Sunspiration. Inspiration Every Sunday in 150 Words or Less. Let's Connect & Evolve our Community 
Seattle's spring blossomed with some of the most beautiful white and pink flowers on the planet. Inspired by these petals, I felt as if nature transformed into a vat of fluffy white frosting.
Once the petals fell, I desired to lie in the pool of petals and do “frosting angels” while devouring a cake. The flowers were so pretty, I wanted to create a cake that had two layers so I could “plant” the flowers on the side. As always, inspired by nature, I wanted to create a traditional cake that uses less sugar than normal. Frostings that use powder sugar are beautiful. The frosting is lovely, fluffy and most certainly delicious. However, sometimes a person can use up to three to four cups of confectionary sugar. I try to avoid this style of sugar, although it’s easy to work with. 
Making vegan frosting can be hit or miss based on the brand of the butter. It must be at room temperature and I’ve found pre-frozen butter can sometimes look more like icing than the fluffy white stuff. Either way, different vegan butter brands can create different results. Also, I have found because soymilk handles heat better than other non-dairy milks, I recommend soymilk for the frosting. Whenever I’ve used almond milk the frosting sometimes doesn’t fluff as well.
Baking is an art and a science that takes time, practice and patience. Once you get a few perfected recipes under your belt, you’ll feel like a Michelin-star baker.
Two-tiered cakes are perfect for birthdays and celebratory events. Enjoy! 
Vegan Two-Tiered Vanilla Cake with Vanilla Icing/Frosting
Prep time: 15 minutes Cook Time: 28-30 minutes Equipment: one 6-inch and one 8-inch spring foam pan Cake Ingredients: 3 cups + 2 tbsp of flour 2 tsp baking soda 1 tsp salt ½ cup cane sugar 1 cup + 1 tbsp nondairy milk (used almond milk) ¼ cup coconut oil, melted ¼ cup applesauce 1 tbsp vanilla 2 tbsp apple cider vinegar Frosting Ingredients: 1 cup nondairy milk (see paragraph above) 5 tbsp flour (+up to 3 more tbsp) 1 tsp vanilla extract ½ cup cane sugar 2/3 cup vegan butter at room temperature Directions: Preheat the oven to 350-degrees Fahrenheit. For the cake, start by placing the apple cider vinegar and milk into a bowl and let it stand for several minutes. Place the remaining wet ingredients into a bowl and mix in the sugar until it dissolves. Then combine all the wet ingredients together. Place the dry ingredients to a bowl and mix until blended. Make a well into the center of the dry ingredients and pour in the wet, folding the dry into the wet until combined. Grease the two pans with either oil or butter and distribute the batter in nearly half into each pan. I put a bit more batter into the 8-inch pan. Bake for 28-30 minutes. Meanwhile, create the frosting. Whisk together the milk and flour into a pan. Begin to cook on medium heat and continue to mix until it looks similar to a thick batter (if chunks begin to form, it means it is done). Set to the side and let it completely cool. Place the room temperature butter, sugar and flour into a bowl or mix. Use an egg beater to mix the batter until the sugar dissolves or is well blended. Once the flour and milk mixture is cool, add it to the butter mixture and blend until it forms the white frosting. If the mixture is runny, add up to three additional tablespoons of flour. *The type of milk and vegan butter (if the butter is too cold) will determine how fluffy or runny the frosting is. * Next, test the cake with a toothpick or fork. Once the toothpick comes out clean, it means the cake is done. Let the cake cool completely before frosting. Once cool, remove the spring foam and frost the bottom cake. Next, add the six-inch cake on top and then add the frosting. Store in the refrigerator. 
Have you heard about aquafaba? You probably have since it’s one of the latest buzz words in the vegan world. Last year in Germany, I sat with a fellow veggie-lover friend from Spain who told me about how chickpea brine is now used as an egg-white replacement.
It took about six months for me to actually try if this aquafaba stuff works. And well, after one hell of an arm workout of holding an egg beater between 20 to 25 minutes, I vouch that chickpea water turns into something white and fluffy. Aqua is Latin for water and faba is Latin for bean. There are many methods to making the fluffy white stuff, but you can use the water from chickpeas or white beans. White beans have less of a bean flavor than chickpeas. Like traditional meringues that use egg whites, sugar is a part of the recipe. Some aquafaba recipes use up to one cup of sugar. 
White beans have less of a bean flavor than chickpeas. Like traditional meringues that use egg whites, sugar is a part of the recipe. Some aquafaba recipes use up to one cup of sugar.
To kill the bean flavor, I recommend using vanilla and lemon in replacement of a ton of sugar. The immediate flavor will be nice and sweet with a beany after tone. Since this recipe is all about chemistry, I used an egg beater as the way the air flows through the ingredients is important. Alternatively, you can use a mixer. 
As you see in the picture above, the fluffy white stuff will be baked to make the meringue. However, I was curious if this could replace whipped cream. Whatever I did not use for the meringue I left in the refrigerator. After 36 hours, the aqaufaba lost its tone and became porous with the liquid sitting at the bottom. So if you use the mixture as a pie topping, be sure to serve and eat it immediately.
Additionally, you try cream of tartar to stabilize the mixture even further; however, I used lemon juice as a substitute for cream of tartar. 1.5 tsp of lemon juice is the substitute for ½ tsp of cream of tartar. 
Vegan Meringue made with Aquafaba
Prep Time: 30 minutes Cook Time: approx. 90-120 minutes Ingredients: 1 cup of brine from a can of chickpeas (or white beans) ½ cup + 1 tbsp cane sugar 3 tsp vanilla 3 tsp lemon juice Directions: Preheat the oven to 200 degrees. Place the chickpea brine in a bowl or mixer. *Now, I gradually added the ingredients starting w/ 1/3 cup of sugar + 1 tsp of vanilla and lemon juice as I egg-beated the mixture. But you can add all the ingredients at once.* Begin beating the mixture with egg beaters set on a medium speed. This will take between 20 to 25 minutes. You’ll notice the mixture will become foamy then frothy before it turns white. You want to beat the mixture until it peaks at the top. To check this, take the stand-still egg beater and place it into the aquafaba. Pull the egg beater out of the mixture. If the aquafaba stands at a peak, the mixture is ready. If it droops to the side, continue to beat for several minutes. Line a baking pan with parchment paper. I used a Ziploc bag and filled it with the mixture. Cut a small hole from the lower right side of the Ziploc. This will replace a piping bag. Squeeze the mixture forming circles as you move the bag in a clockwise circle. Keep about 2-3 inches between each circle. Bake at 200-degrees for up to 2 hours. The meringues should be hard to touch and maintain form. It will further harden once cooled. Store in an airtight container. 
Have you tried aquafaba yet? If so, are there any tips you recommend?
Let's Connect! Remember you can save all MBSF recipes on your yummly recipe box! 
Courtesy of Flow Magazine
Let’s face it, we’ve all made excuses. If I said that I don’t make excuses too, I’d be a liar. I’m a spiritual realist, which means I live through awareness to conquer my battles and negative patterns.
Procrastination, excuses and lack of self-confidence are some of our worst enemies. I love this quote because it subtly tells us that we are not getting any younger. If you’ve wanted to do something, but felt it was not the right time, you need to ask yourself, “When is the right time?” Sometimes we need to develop more skills and networks, which is good, but look within and see if it’s a lack of self-confidence or FEAR that is holding you back. Sometimes we need to jump right into the deep end of the pool to break the ice (aka the patterns) of (not) doing the same stuff over and over and over again. Let's Connect and be a community together! 
Courtesy of Simplereminders.com
What am I hear to do? What are my gifts? Do I have special talents?
Of course, we all do. The beautiful part of human life is that we are all born with a special gift. From astrologers to believers in God, it is said that no two people are born alike. From an astrological point of view, no two people are born with the same birth chart. Because of this, we are all individually created and given certain gifts to serve our soul's purpose. I am going to write a separate blog about HOW to find your soul’s purpose. But, the purpose of this post is to understand how we can recognize and embrace our gifts and talents. With society progressing the way it is, many of us desire to be someone or something else other than accepting what we are currently good at. When we detach from our ego and listen to the callings from our higher self, we can evolve into powerful beings that can touch lives and change the world. Here are five ways you can embrace your talents and gifts. Come out of the Closet What closet are you hiding in? Some of us have gifts, talents and interests that are not accepted. Luckily, times have changed and we can pursue our talents much easier than even a decade ago. Ever since I was a teenager, I loved astrology, electronic music and the metaphysical world. I hid in many closets as people type-casted me as “weird” or a druggie for liking certain types of music. Society, parents and peers pressure us to conform to humanity like everyone else. Because of this, we shelter our gifts and store them into a closet. An east Indian friend of mine desired to be an artist and he was excellent at art. However, his parents demanded that he go to school for software engineering because that is where the money is at. So you can see the confliction this person had between his gifts, desires and societal pressures. Do The Work & Stop Procrastinating Wouldn’t it be amazing to quit your job and focus on your passions? Sure, we all dream of it, but reality is that we live in an economically abundant society that is expensive. It’s unrealistic for most people to think about quitting their job to make jewelry or paint. Social media consumes so much of our time that we forget how much time we spent wasting the day away instead of doing our work. We have time somewhere, even if its once per month. Some of us need to do internal work before pursuing our gifts. Whether it’s a lack of confidence or self-esteem, sometimes we need to work on our inner-world before sharing our gifts. Detach from the Ego The online world can be quit disgusting sometimes. Most comments are ego-driven and posts are vanity-related. You need to develop a sound mind and detach from your ego in order to know that you can’t please everyone. Bad comments, reviews and thumbs down does not discredit your work, gifts and talents. We can’t please everyone, but know internally that your gifts and soul’s purpose is on the right path. Stay true to YOU and your inner world. Live from the Heart A lot of people live from their head and not necessarily their heart. When sharing our gifts, be true to you and your heart. The energy we think moves into our hearts and the work is poured out through our hands. Remember no other person has your same life path or birth chart. Stay in check with your heart to let it guide your talents. Embrace the Emotions If you get excited about what you produce, than know you are on the right path. Sometimes we are so excited about something that when we release it to the world it doesn’t produce the results that we hoped for. Timing can be important as the mysteries of life sometimes give lots of recognition to something we barely worked on where something’s we work hard on gets barely any thumbs up. Process your emotions as you go through your journey, but remember many things in life are a test. Keep persevering and do not give up even when you are at a low point. Sometimes we need to experience things to develop and strengthen our chakras. How do you embrace your talents and special gifts? I'd love to hear it! Let's Connect!  Courtesy of Flow Magazine Life seems chaotic and unpredictable lately. From politics to female abuse, the world seems as crazy as our personal problems. Sadly, the negative aspects of life are a part of humanity’s course. Good and bad. Light and dark. Yin and Yang. Life is full of polar opposites. This quote reminds us that life takes its own course. No matter how much you try to control life, somethings are written in our soul’s path that we cannot control. Our souls yearn for experience, some of which do not match our ideologies. So, what can you do? Live mindfully. Live in the moment. Count your blessings. Express your gifts. Be thankful. Your life is filled with so many blessings that we forget that there are so many people out there who have it worse than you. So, what are you grateful for today? As always, inspired by the sun, Elizabeth Join Mind Body Soul Food Every Sunday for some inspiration - Sunspiration. Inspiration Every Sunday in 150 Words or Less. Let's Connect & Evolve our Community
I love books. I don't read alot of fiction, but my mind is attracted to non-fiction books such as memoirs, cookbooks, health, spirituality, anatomy and anything worthy of boosting my mind, knowledge and career. If you have a book that you'd like me to review, please contact me!
 Sugared Orange: Recipes & Stories from a Winter in Poland by Beata ZatorskaMy rating: 5 of 5 stars I love the integration of travel & food b/c I am a travel/food blogger. I love Poland and since my family has Polish roots, the pictures and recipes inspired me & flooded my mind w/ memories of Poland. I don't eat meat, but I found enough worthy recipes to keep me interested. It's a true testament that authentic European cooking is an art that takes time and patience. Hearty recipes may not be for most people who want a meal in 30-min. or less. View all my reviews  Image Courtesy of Flow Magazine Hello Mind Body Soul Friends,
Lately I’ve been thinking about daily inspiration. Somewhere (mainly on Facebook) we see some aspiring words or photos that make us dream and our hearts sing. Well, on Sundays, I will shout out a daily inspiration called “Sunspiration.” Why Sunday? One sunny Sunday I sat on my rooftop and enjoyed the sunset. I used to get sad on Sunday evenings because it was that transition period between personal free time and mental preparation for Monday.. The sun inspired me on Sunday to keep my mind intact and my body revived; thus, the creation of “Sunspiration.” Let’s sweat out the junk of our minds at the end of the week and start the new week on a mentally fresh note. So, we need to perspire in order to inspire. Sometimes I get carried away with writing long blog posts, but on Sundays I want to share inspiring quotes and images with a brief thought that lingers through my head. Plus, I’ve had an interest in sharing my thoughts as a daily inspiration. If you have anything you’d like to share, please contact me or paste in the comment box. My client recently introduced me to a Dutch Magazine called, Flow. It’s a modern and chic mindful magazine, and I fell in love with their graphics. I will share the first few posts using graphics from Flow. So, let’s stay healthy and happy at the end of every week and get “sunspired” for Monday. We owe everything to the sun. Without it, life cannot exist. Follow the hashtag, #sunspiration and #mindbodysoulfood to discover quotes, images and other thoughts throughout your week. Your Quality of Life Advocate, Elizabeth |
AuthorElizabeth Rae Kovar M.A. is Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.com 
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