 Dear Friends & Readers,
I am excited to announce that I've been chosen as PT of the Month for November with PFP Media. This is a great honor and highly recognized industry-related award. I am honored to earn this award because it recognizes that my voice of bridging the gap between the eastern and western world has notion in this logical and scientific industry. I very much believe in spirit. And I think there is more to wellness than just diet and exercise. It's about the fulfillment of the spirit and the belief of what we can achieve on and off the yoga mat, weight room or running trail. I am officially a finalist along with 11 other excellent trainers for the 2017 PT of the Year award. The winner will be announced Dec. 15, 2016. FIngers Crossed, Elizabeth
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Everyone wants to change the world. Most have grandiose dreams of doing something amazing. Although dreaming is a good thing, we forget that the most powerful way to change the world is to change ourselves.
Our behaviors and actions speak louder than words. But, I really believe that if we change ourselves to become better people we can change the world through the ripple effect. Touch those who are closest to us, and let the wave of love, kindness and compassion trickle to other lives. Most of us want to get out in the world and do good, but completely neglect our own flaws and weaknesses. Everything you have is within you. But, it's your choice on whether or not you want to tap into your inner wisdom and strength to share that with the world. 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! 
Pumpkins are a "deep-rooted" vegetable to the American soil and native culture. Pumpkins have been a source of nourishment for hundreds, if not thousands, of years.
According to allaboutpumpkins.com, "These early Native Americans roasted pumpkin strips over campfires and used them as a food source, long before the arrival of European explorers. Pumpkins helped The Native Americans make it through long cold winters. They used the sweet flesh in numerous ways: roasted, baked, parched, boiled and dried. They ate pumpkin seeds and also used them as a medicine. The blossoms were added to stews. Dried pumpkin could be stored and ground into flour." Our land, culture and wisdom exchanged with the natives is very much rooted to pumpkins. 
This blog will be short and sweet, but I used sugar pie pumpkins to create this recipe. The recipe fuses savory and sweet flavors, so we get the best of both worlds.
The most difficult part of the recipe is cutting and deseeding the pumpkins. You can use butternut or acorn (or any other) squash to replace pumpkin, if you desire.
Vegan Cranberry Almond Stuffed Pumpkins
Cook Time: 60-70 minutes Ingredients: 2 sugar pie pumpkins (or other form of squash) 1 tbsp maple syrup 1 1/3 cup brown rice 1/4 cup wild rice (or just brown rice) 3 cups of water + 1 bouillon cube (or vegetable broth) 1 tbsp vegan butter 1 bay leaf 1/4 + 1/8 tsp salt 1-2 sprigs of fresh thyme 1 tbsp fresh rosemary, chopped Zest from 1 small navel orange 1/2 cup almonds, chopped (used blanched) 3/4 cup fresh cranberries (or dried) Directions: Begin by melting the butter in a pot and cook the rice in the butter for 1 minute. Add all of the ingredients in the second list into the pot. Simmer these ingredients until the rice is edible and the water is absorbed. Meanwhile, slice the top of the pumpkins off and remove the seeds inside. Place the pumpkins into a pan and pour water to line the bottom of the pan. Preheat the oven to 350-degrees. Once the rice is finished, stir in one tablespoon of maple syrup. Next, you can rub butter on the inside of the pumpkin (optional). Scoop the rice into the pumpkins and cover the pumpkins with it's cap. Bake for 40 minutes or until you can "slice" the pumpkin's flesh with a knife. 
What's your favorite stuffed pumpkin or squash recipe?
I hope you have a Happy Thanksgiving and wish you a wonderful weekend. Let's Connect! 
Humans are products of nature. And I STRONGLY believe nature is our teacher. Everything we seek is in nature. Stop, listen, watch and take a look around.
Why are indigenous cultures so wise? Because they they weren't blinded by city lights, advertising, trends and dramatic bullshit. They saw the sky. The saw the land flourish. And they saw the wind blow. One lesson from modern Hollywood is that some shows or movies are symbolic to what is going on collectively. We are living amongst The Walking Dead. Are you the puppet, or the puppeteer in your own life? Don't be afraid to take control of your life. You are the driver, not the passenger. 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! 
Pumpkin is the most beloved fall vegetable. The pumpkin craze hit American grocery stores to the extreme. From cookies to bagels to bread mix, pumpkins are a serious cash cow.
Ironically, most of the boxed products are laden with sugar and other junk ingredients. America is one of the only countries (if not the only, but not sure about our friends up north) that sells canned pumpkin. When I lived in Germany, I bought whole pumpkins and had to hack and steam the "meat" in order to make pumpkin puree. With that being said, making pumpkin pancakes is really easy. 
Pumpkin derives from the Greek word, Pepõn, which means large melon. The word changed throughout the French and German language, but the Americans coined the term, "pumpkin."
I believe that understanding where our food comes us allows us to better appreciate food. When we respect food for what our land gives us, I believe this gratitude is the gateway to a strong metabolism. Pumpkins have such deep roots to the American soil, Native Americans and the exchange of knowledge between the natives and pilgrims. Pumpkins, along with squash and beans thrive in cultivation with one another. Together, they are known as the Three Sisters. 
Nutritionally, pumpkins set a high bar. Pumpkin is most known for its high Vitamin A and potassium content. In a 100 gram serving, pumpkin contains 246% (7384 IU) of the recommended daily value of Vitamin A and 340 mg (7%) of potassium.
Copper, iron, calcium, manganese, magnesium, selenium and zinc (and even 1 gram of sodium) are other notable minerals found in pumpkin. Ask yourself this, "Why drink Gatorade, when nature provides all the electrolytes you need in pumpkin. Now pumpkin pancakes isn't exactly nature's Gatorade, but hopefully this inspires you to add a wee-bit more of this orange veggie in your diet. But, at least these pancakes are sugar free! I added a couple tablespoons of maple syrup to the pancakes to sweeten the batter, but overall the batter is not sweet. I believe the syrup added on top of the cooked pancakes makes the dish sweet enough. 
Vegan Pumpkin Spiced Pancakes
Prep time: 10 minutes Cooking Time 20-25 minutes Makes: 13 pancakes Dry Ingredients: 2 cups of all purpose flour 2 tsp baking powder 1 tsp baking soda 1/2 tsp salt 2 1/8 tsp cinnamon 1 tsp nutmeg 1/2 tsp all spice Pinch of clove Wet Ingredients: 2 cups of nondairy milk (used almond) 1 tsp lemon juice 2 tbsp maple syrup 1 cup pumpkin puree 1/4 cup coconut oil (or canola/grapeseed) Splash of vanilla extract Vegan butter, oil or cooking spray for cooking Directions: Place all the dry ingredients into a bowl and mix until combined. Next, place all the wet ingredients into a separate bowl and mix until combined. Gradually add the dry ingredients into the wet. Mix until combined. If the batter is too thick, add a bit more milk to the batter. The batter should be able to pour off a ladle (if its too sticky, it'll need more milk). Heat a skillet with your choice of cooking spray, oil or vegan butter. Once hot, use a 1/4 scant cup or ladle and pour the batter in (counter) clockwise direction (either direction) to form a circle. Once the batter bubbles on top, flip the pancake, using a spatula. From here, you may need to turn down the heat. Respray or oil the heat and repeat until all the batter is used. Top with maple syrup and enjoy! Do you love pumpkin pancakes? Is there a certain version or ingredient addition (like chocolate) that you love most? Let us know! I'm always looking for new experiments! Let's Connect!
We are nothing without our health. Before boxed broths and bouillon cubes, our ancestors made soup with what they had - vegetables, herbs, water and yes, meat and bones.
Soup is one of the best foods to consume. Soup nourishes us with a combination of liquid, solids and spices. Although now I am in my thirties, I always remember loving soup. In fact, I think it has something to do with igniting my soul's past. My body "remembers" soup, which feels more like a quasi-spiritual experience every time I eat it. 
I am sad by the corruption of our corn. Once an important food that nourished people is now a GMO-hot spot. Interestingly enough, no one to this day understands how corn originated. Many natives have a spiritual connection to corn, and the Native American Corn Woman is a goddess that blessed the earth to bloom crops. I never knew about this corn woman until I did a past life regression series, which you can read more about it here. I saw myself as a young native girl and a hawk followed me wherever I went. I was lost and alone. I saw my purpose as teaching people about agriculture and corn on the cobs kept popping up in my mind. It took me a few days to digest what I discovered about myself. I had no clue what this life was supposed to teach me. I decided to Google "native american corn woman," and well the rest I'll leave it for you to read in the link above.
Because of this experience, I have a deeper appreciation for corn and its purpose for nourishment on earth. My experience inspired me to develop a recipe that uses the entire corn cob to flavor the soup, alongside with fresh herbs.
Herbs are powerful plants. Basil is one of the oldest herbs known to date. Some cultures even label basil as "The Holy Herb." Besides being a good source of Vitamin K and iron, basil contains high bouts of compounds that protect against oxygen-derived free radicals.
One compound, zea-xanthin,according to Nutrition & You states, "Zea-xanthin, a yellow flavonoid carotenoid compound, is selectively absorbed into the retinal macula lutea where it found to filter harmful UV rays from reaching the retina. Studies suggest that common herbs, fruits, and vegetables that are rich in zea-xanthin anti-oxidant help to protect from age-related macular disease (AMRD), especially in the elderly." When you learn about what you eat, it brings an entirely new appreciation for nature and what you consume. Bon Appetit! 
Fresh Corn & Herb Soup
Prep Time: 7 minutes Cooking Time: 22-30 minutes Ingredients: 5 cups of water 2 garlic cloves, minced 2 shallots, chopped 2 celery stalks, chopped 2 carrots, chopped 1 potato, chopped (I used a golden potato) 2 corn on the cobs 1 tbsp olive oil 1 bay leaf 2 tbsp fresh basil, chopped 3.5 sprigs of fresh thyme 1/4 tsp dried oregano (or up to 2 tbsp fresh) 1 tsp salt 1/8 tsp pepper 1 sprig of dill (optional) 1 tbsp fresh cilantro, chopped (optional) Directions: Begin by prepping the vegetables and herbs. Cut or "shave" the corn off the cob. Begin by cooking the onion and garlic with olive oil in a pot. Cook for 1-2 minutes and then add the celery and carrot. Cook for 2 to 3 minutes. Next, add all the ingredients into the pot, including the shaved cobs. The cobs are important and it's what gives the soup flavor. (If the cobs do not fit into the pot, cut them in half). Allow the soup to simmer between 20 to 30 minutes. Once the vegetables are edible and the broth is flavorful, remove the cobs. Place the pot on a different burner. What's your favorite soup made from only fresh herbs? 
There is a shift in the world. Can you feel it?
Now, more than ever, I feel it is important to discover your ancestor's lineage. I also believe this is important for the city or the country you live. Many folklores and "tall tales" of our past are keys to discovering our path. From David and Goliath to the Pied Piper, each story from a culture's past still exists today. Although we are blinded by light pollution and consumerism, our egos, five senses and logic can't "see" our own truth, destiny and fate. Nature has the answer, and sometimes that answer we seek is not always positive. The earth is an incarnation of polarities. Light/dark, good/evil, right/left - and discovering what ancestors went through gives us better appreciation for what we have today. Standing in the small German town where my great grandparents and grandmother lived, working in displacement camps, before immigrating to the United States was one of the most profound healing experiences in my life. I became more thankful for the United States and for the life that I have 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! 
'Tis the season for pumpkins, apples, root vegetables and holiday-spiced treats. Nothing rings in the fall season like a cup of hot apple cider. But not any apple cider. Homemade cider.
Apples are an amazing fruit. Originating in the Tien Shen mountains, and have been a part of the human diet for thousands of years. The sweet fruit of life, was part of the Garden of Eden and spiritually, is a big part of mankind. 
The apple is an important part of America's growth. Apples were cultivated in Jamestown for the settlers who came abroad in 1607. They brought seeds from Europe and many varieties grew in the New World.
Interestingly, the cultivation of apples in the world (mainly bitter) were used to create cider. According to history.com, "Cider had become a popular beverage in England in the wake of the Norman conquest in 1066, after which new apple varieties were introduced from France. The New World settlers brought their taste for cider with them. Most colonists grew their own apples, and due to sanitation concerns, they often served a fermented cider at meals instead of water, including a diluted cider for the children. Cider became so popular that it was sometimes used to pay salaries, and Virginian statesman William Fitzhugh once remarked that the cider produced from his orchard of 2,500 trees was more valuable than 15,000 pounds of tobacco." 
Ironically, one of the Founding Fathers of the USA, cultivated the Fuji apple in the USA. According to history.com, "And he helped bring the popular Fuji apple to the United States, albeit unwittingly. As the story goes, Edmund Charles Genet, French minister to the United States in the 1790s, gave Thomas Jefferson a gift of apple cuttings that Jefferson donated to a Virginia nursery, which then cultivated a variety of apple known as the “Ralls Genet.” In 1939, Japanese apple breeders crossed the genes from the classic Red Delicious apple variety with that of Jefferson’s Ralls Genet, resulting in the now ubiquitous Fuji apple."
How interesting that many things in taste are like a slice of tasty American apple pie. This recipe can be made two ways. I find the juiced version to be the easiest method. You can always use apple juice, but the freshly juiced apples taste the best. 
Homemade Slow Cooker Apple Cider - Two Ways!
Equipment: Large crockpot Method One - Pre Juiced Version: Ingredients: 9 cups freshly juiced apples (about 6 lbs. of large gala w/ my juicer) or use bottled apple juice 1 orange, sliced 5 whole cloves 2 cinnamon sticks 1 whole nutmeg Directions: Slice the orange and juice the apples. Place all the ingredients into the crockpot. Take one of the orange slices and squeeze it into the crock pot. Place the crockpot on the six-hour timer. The cider should be tasty enough to turn off between 4-5 hours. OR for a deeper spiced-flavor, cook on the 10-hour setting for 10 hours. Method Two - Whole Fruit version *This method takes longer and requires a cheese cloth to strain the apple juice. Ingredients: 12 lg. Gala apples (5 lbs.) (or intermix fuji and gala) 1 orange, sliced 1 nutmeg whole 1 tbsp whole cloves 3 cinnamon sticks 1/4 tsp all spice, grounded 1/4 cup cane sugar water optional: 1 cup of apple juice Chop the apples and slice the orange. Place everything except the sugar in the crockpot. Fill the crock pot with water close to the top of the apples. DO NOT cover the apples entirely. Place the crockpot on for 8 hours. At 5 hours, mash or puree the apples. This will enhance the apple flavor. Here, I also removed the cloves. I also poured 1 cup of apple juice in to enhance the flavor. At 6.5 hours, if the mixture tastes tart, and the cane sugar. Around 7-8 hours the cider should be done. You can strain the juice into a pitcher with a colander. To get more juice, place the pulp, in batches, into the cheesecloth and squeeze "dry." Have you made homemade apple cider? If so, how do you make it? 
Happy Election Day.
Wow, what an important election year this is. I personally believe voting is a private matter and I respect everyone's voting choice, no matter what candidate you choose. Two weeks before the election, I spent some time in Washington DC. Discovering our nation's capitol became more of a spiritual journey. Depicting our nation's history, though bloody and brutal, and our presidential past enhanced my appreciation for this country. There is no other president more well known than Abraham Lincoln. The Lincoln Memorial is one of the most visited sites in the DC Mall area. Old, wise and interesting - Abe Lincoln is a beloved icon of our nation's past and path to freedom. 
The old colonial streets ignite the sense that the 1800's are still alive. It's one of the most preserved cities in the US. It's old. It's beautiful. It's amazing. The best part of DC is that American flags fly high everywhere. It gave me a sense of patriotism that I haven't felt since childhood.
After living abroad several times, I at times, lost my sense of American identity because I was so upset by the lack of support, education and affordability within the food, drug and health industries. Many cultures were anti-American, and it took me a long time to appreciate the good of this country. DC (and Phili) inspired me to touch base with our nation's history. I picked up Lincoln's second inauguration speech, the Bill of Rights and a quill pen, hoping to take up the art of calligraphy and understanding. When in DC, be sure to also visit the Ford's Theatre, the place where Ab Lincoln was assassinated. Across the street is the place where Lincoln passed away. 
In celebration of election day, I decided to make this historic form of white cake - vegan style.
It's quit easy to make, and will be the perfect sweet to eat (or binge on emotionally) while watching the polls. Sadly, one side of the party will be disappointed on November 8th. 
According to the blog that states the original recipe, "There are reports attributable to President Lincoln that this cake of his wife's was the best he ever ate...This delicious cake was the invention of Monsieur Giron, a Lexington [KY] caterer, who created it in honor of the visit to that city in 1825 of his fellow Frenchman, Lafayette. The Todd family acquired the recipe and cherished it ever after." (click on the link).
Mary loved to entertain, and she was known for this white cake recipe that she adopted from the Kentucky baker. Her Southern hospitality welcomed countless individuals into the Lincoln home for entertaining. She made this cake even as the First Lady.
"My wife is as handsome as when she was a girl, and I, a poor nobody then, fell in love with her; and what is more, I have never fallen out." Abraham Lincoln And love can sometimes find its way through the gut. Abe and Mary had a true love, but separated during their engagement for 18 months. Eventually, they both found their way back to each other with the aide of mutual friends. This is a test, that no matter who's in office - love is something that is tough for every man and woman. On this election day, I hope you can spread the love of history with the traditional cake made specifically for vegans. 
Cooking Tips
The original Mary Todd's cake is found on this link. I altered the recipe by replacing 1 cup of applesauce for the six egg whites. Usually 2 egg whites = 1 egg. 1/3 cup of applesauce = 1 egg. I ramped up the vanilla with 1.5 tablespoons. I started with one tablespoon and added the other half after completely mixing the batter. The extra vanilla minimizes the sugary taste and bumps up the vanilla taste. Today, Americans consume too much sugar. Since I used applesauce to replace the egg, I reduced the sugar from two to one cups. This way, it stays sweet, just like white cake, without too much sugar. By far, this is one of the best cakes I've ever baked. Sometimes the old and simple recipes are some of the best. I used a small bundt cake pan, but you can place the batter directly into one large bundt or angel food cake. The original cake was made similar to angel food cake. Alternatively, you can use two nine-inch pans. I followed the directions on the original recipe with the exception of placing the vanilla in the creamed butter. I used an egg beater to mix the cake, but you can certainly use a mixer. 
Mary Todd's Vanilla Almond Cake - Vegan Style
Prep Time: 20 minutes Cooking Time: 20-25 minutes Makes: Approximately 10 small bundt cakes, 1 large bundt cake, 1 large angel food cake OR Two 9-inch round cakes Ingredients: 3 cups of all-purpose flour 3 tsp baking powder 1 cup vegan butter at room temperature (2 Earth Balance buttery sticks) 1 cup almond milk 1 cup applesauce 1 cup blanched almonds, finely chopped 1.5 tbsp vanilla extract Directions: Begin by finely chopping or food processing the almonds. And preheat the oven to 350 degrees. Cream together the butter, vanilla and sugar until smooth. Sift the flour into the sugar-butter mix, alternating with the milk. I added the flour and milk in four batches. Add in the almonds and beat vigorously until mixed together. With a spatula, fold the applesauce into the cake flour. Be careful not to over mix at this point. Pour the mixture into the greased pan and place it in the oven. The cooking time varies on what pan you use. The small bundt cakes cook in 20 to 25 minutes where one bundt/angel food pan requires more time. The cake is done when a toothpick comes out clean. Let the cakes cool for 10-15 minutes. Use a plate or a wire rack and place it on top of the cake pan. Turn the wire-pan upside down so the cake gently slides out of the pan and onto the plate/rack. Enjoy! What is your favorite historic recipe? 
Cracks are gateways to the path of healing ourselves, discovering our flaws and accepting our imperfections. Cracks are everywhere - in people, in our personality's, in leaves and on the concrete.
Lately, I feel like this world is searching for perfection. We forgive our imperfections, but we are chronically judgmental of others. If we keep searching and demanding perfection in others, that in itself exposes our own cracks rather than the light that is within each of us. With this current election, I've noticed an influx of people exposing their own cracks, personality flaws and judgment, specifically with deleting or "canceling" friendships, relationships and even marriages. Being stuck in your own ego, judgement and ideology is not going to move you or this world this forward. Simply put, don't be stuck in your own crack. Let the light in and let the light shine out of you. 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! |
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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