Most people do not understand how the human anatomy functions, and the important role that the nervous system plays in our wellbeing.
According to the NCBI, "The nervous system is made up of all the nerve cells in your body. It is through the nervous system that we communicate with the outside world and, at the same time, many mechanisms inside our body are controlled. The nervous system takes in information through our senses, processes the information and triggers reactions, such as making your muscles move or causing you to feel pain. For example, if you touch a hot plate, you reflexively pull back your hand and your nerves simultaneously send pain signals to your brain. Metabolic processes are also controlled by the nervous system."
The nervous system contains nerve cells that are called neurons, and fire to do a certain task when a "message" is communicated through the nervous system.
In exercise science, we learned that "neurons that fire together, wire together," and that healthy and unhealthy habits are learned, but also retrainable through retraining the neurons.
There are two parts of the nervous system, which includes the central nervous system (brain and spinal cord) and the Peripheral nervous system (that connects the CNS to all other areas in the body).
Under the division of the PNS is the autonomic nervous system (ANS) and the somatic nervous system. What we will discuss today are the parts of the nervous system that is under the ANS, which include the parasympathetic nervous system, PNS, (rest and digest phase) and the sympathetic nervous system, SNS (fight or flight). The ANS is responsible for involuntary body functions such as blood flow, heart beat, digestion and breathing. Thus, it controls parts of the body that are not under voluntary control.
The PNS & the SNS are opposites and perform two different functions. One gets you ready for rest and digestion where the other stimulates the body to respond to stress.
Parasympathetic Nervous System
This part of the nervous system aides the body in normal functions and conserve physical resources. When activated, most of the blood flow goes to the visceral organs and allows the body to function at normal levels or homeostasis.
When we sleep, meditate or do yoga, we are activating the PNS. Sympathetic Nervous System
The SNS is opposite where it activates the body to expend energy and respond to external threats and fears. Approximately 85% of the blood flow moves away from the visceral organs to the working muscles of the body and the limbs. When triggered, heart rate and breathing increases, sweat secretion activates and the pupils dilate.
In reality, we need both parts of the nervous system to function properly. The SNS can save your life if responding to an immediate dangerous situation. And we need the PNS to keep us rested and restored so that you can function in daily life. Both areas of the nervous system encounter biochemical reactions that release certain types of hormones depending on the (lack of) stress or demand on the body. However, there are ramifications of being in "fight of flight" for long periods of time. And Why is This Knowledge Important?
It is important to note that the body and the brain receives a biological signal and trigger from physical, emotional, mental or psychological stress. What is important is that the body and brain receives a signal, but cannot tell or discern if that threat is physical or emotional. It is just a biological response, so the brain has no clue the trigger, it just knows its response.
The brain sends warning signals through the central nervous system. The adrenal glands begin producing hormones (adrenalin and noradrenalin) which are recreated into the body. This causes the heart to beat faster and breathing to become more rapid. Muscles tense and pupils dilate. So whether you're watching a scary movie, or escaping danger, it is important to know that today, we are under chronic stress response. If you think about society right now, look at all the stress we respond to in our daily life. Traffic, fighting opinions on social media, horror or action-packed movies, news and media reactions, political disagreements, we are constantly triggered by emotional chaos, fear and stress. On top, things like exercise, which is healthy for the body, is also stress and demand on the body. WE NEED TO SLOW DOWN! What are the Consequences of Chronic SNS Activation?
Physiologically, this is what people need to understand about the consequences of too much stress on the body. YOU BASICALLY "BURN" OUT OR SECRETE NUTRIENTS THROUGH YOUR URINE.
When under chronic stress, the nutrient calcium doesn't go to it's function, but rather gets secreted through the urine. When cortisone releases, it leads to a dip in calcium absorption and spikes excretion. Long term nutrient release leads to additional health issues. And when this happens things go south mentally, physically and emotionally. When stressed long term with certain hormones constantly secreting, we crave more comfort food to emotionally fulfill our mental and emotional state. Most of this food lacks nutrients so its a vicious cycle that never ends. The two main hormones released when in the SNS is cortisol and adrenalin (epinephrine). According to the Stress and Eating Behavior research study posted it states, "Uncontrollable stress changes eating patterns and the salience and consumption of hyperpalatable foods; over time, this could lead to changes in allostatic load and trigger neurobiological adaptations that promote increasingly compulsively behavior. This association may be mediated by alterations in the hypothalamic-pituitary-adrenal (HPA) axis, glucose metabolism, insulin sensitivity, and other appetite-related hormones and hypothalamic neuropeptides. At a neurocircuitry level, chronic stress may affect the mesolimbic dopaminergic system and other brain regions involved in stress/motivation circuits. Together, these may synergistically potentiate reward sensitivity, food preference, and the wanting and seeking of hyperpalatable foods, as well as induce metabolic changes that promote weight and body fat mass. Individual differences in susceptibility to obesity and types of stressors may further moderate this process." Chronic SNS activation will eventually put wear and tear on the body. This can lead to injuries, disease, malnutrition, lack of sleep and impaired judgment. Stress is the main reason for SNS and in today's society, we are bombarded with too much stress, especially now emotional chaos. We don't feel good about ourselves when under chronic stress. We feel good about ourselves when in homeostasis and living in harmony with the body and mind. Do you have thoughts to share on the PNS & SNS? If so, please share them in the comments below! Let's Connect!
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Are you looking for something different for your French lentils? I have been trying reduce food waste and use up the stocked-up pantry items from coronavirus, and decided to try an Indian French lentil dal with spinach.
My goal for this creation was to reduce food waste while boosting immunity with powerful herbs and spices. 
French lentils are a form of green lentils that hold their shape better than most lentils, like red lentils that become mushy or lose form after long periods of cooking. The Le Puy lentils are harvested in that region of France and are known to be the most flavorful and maintain the best texture out of all lentil varieties.
The USDA states that one half cup of dried green lentils provides 24g protein, 10g fiber, 80mg calcium, and 4mg iron. 
Along with spinach, another green superfood, this meal is packed with macronutrients of healthy carbs, fats and protein. The healthy fat from the coconut is satiating and spinach boosts this meal's nutrient content.
According to medicalnewstoday.com, one cup of spinach contains: 7 calories, 0.86 grams (g) of protein, 30 milligrams (mg) of calcium, 0.81 g of iron, 24 mg of magnesium, 167 mg of potassium, 2,813 interational units (IU) of Vitamin A, and 58 micrograms of folate. Whether you're looking for a hearty meal, a different way to use lentils, or a powerful health boost, this recipe's got you covered. Enjoy! 
Vegan Indian-Spiced French Lentils with Spinach and Naan
Cook Time: 30-40 minutes Serves: 4 Ingredients: 3 tbsp vegan butter 1 onion, chopped 2 garlic cloves, minced 4 cups (32 oz) vegetable broth 1.5 cups dried French green lentils 1 14.5 oz can of coconut milk 3 cups fresh spinach 1 tbsp curry powder 1/2 tsp cardamom 1/4 tsp cinnamon 1/4 tsp thyme (heaping tsp) 1/4 tsp clove 1/8 tsp cumin pinch of nutmeg salt + pepper to taste optional garnish: cilantro Store bought naan bread. Directions: In a pot, melt the butter and cook the garlic and onion until translucent. Add the spices and mix vigorously for one minute. Add the lentils and the vegetable broth and mix. Simmer the soup for 20 minutes or until the lentils are edible. Next, add the coconut milk and spinach and simmer for another 3-5 minutes. Adjust seasoning as needed, and garnish with cilantro. Serve hot with naan bread, and heat according to package directions. Let's Connect! You may enjoy these other lentil-based recipes posted below!
We live in a complicated world. It's always been complex, and always will be. Right now, many people are on some path of change or awakening. For some, they're on a path of survival just trying to pay the next month's rent.
If you are trying to improve your life, certain issues or causes, or maybe just be a better parent, know that you're doing your best. The imprint you make - for good or ill - will have a ripple effect. Change isn't immediate. It's a gradual process. Regardless if growth or change is an individual or collective issue, just know that you are doing your best. And if you're not doing your best, don't beat yourself up, but put some more effort toward that thing or path. Perfection exists in a fairy tale or a fantasy. It does not exist on planet earth (at least right now) so be gentle and know that you are doing your best. 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. Let's Connect! 
Butternut squash and kale go together like peas and carrots. During this time when travel is a memory, I reminisced of my former travel memories around the globe.
In 2008 in college, I moved to Australia and had the opportunity to travel to Thailand and Hong Kong and experience some pretty amazing food. Those memories are forever with me, and realize during COVID 19 how much I miss traveling. Food is the gateway into one's culture, and food brings us together. Most people don't realize how important food is in our life experience. Now living in Seattle, I still have the opportunity to eat lots of delicious Thai food. 
The Midwest and East Coast excels in European food, and Seattle dominates the Asian food market with recipes that come directly from families. I decided to take an old classic Thai curry and modernize it with vitamin and nutrient-packed vegetables such as squash and kale.
And to add a twist, I tried it over udon noodles and enjoyed this much better than I do over rice. Since summer is almost here, the blossom orange wild flowers inspired me to ignite a meal with more orange colors, which means more Vitamin A in the diet. 
As a plant-based health coach and trainer, I've seen many of my clients struggle when converting or maintaining a vegan diet. Many either eat all processed vegan foods, or struggle in eating one area of macronutrients. Normally carbohydrates are not the issue.
Regardless of the problem, it is important to balance carbs, fat and protein, which Thai food does wonderfully thanks to using coconut milk. Although vegetables are considered carbs, most people need some form of starch or grain to feel full. 
Balance is the key to a great life, and a healthy diet. We should all aim to seek more balance in life and seek healing through the foods we eat. If you can do even just one change in your diet, eat more greens!
"Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods."
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Chickpea, Butternut Squash + Kale Thai Curry over Udon Noodles
Cook Time: 30 minutes
Serves 2-3
Ingredients:
2 tbsp olive oil
1 can coconut milk
1 can chickpeas, drained and washed
2 cups butternut squash, chopped
2 cups of kale, thinly sliced
1 small onion, chopped
2 garlic cloves, minced
1 tsp fresh ginger, finely chopped
1 tbsp soy sauce
1.5 tsp vegan Thai red curry paste (read label if made with shrimp/fish paste)
2 tbsp thai basil, chopped
1 tsp sugar
1 bundle of udon noodles (8 ounces)
Directions:
Begin by making the udon noodles according to the package directions.
Cook the onion, garlic and ginger in a pan with the olive oil for 2-3 minutes. Add the curry paste and mix for 1 minute. Next, add the butternut squash and cook for another 2-3 minutes. Pour the coconut milk into the pan and bring to a light simmer. Add the soy sauce, sugar and kale, mix together, and cook until fragrant and the squash is edible.
On the last minute of cooking, add the chickpeas and basil. After a minute remove from heat. Adjust flavors as needed.
Drain the udon noodles and place the noodles in bowls. This can make 2 very large portions or 3-4 smaller portions. Ladle the curry on top of the noodles and serve hot! Enjoy!
Let's Connect! Be sure to check out my other Asian inspired recipes below!
Cook Time: 30 minutes
Serves 2-3
Ingredients:
2 tbsp olive oil
1 can coconut milk
1 can chickpeas, drained and washed
2 cups butternut squash, chopped
2 cups of kale, thinly sliced
1 small onion, chopped
2 garlic cloves, minced
1 tsp fresh ginger, finely chopped
1 tbsp soy sauce
1.5 tsp vegan Thai red curry paste (read label if made with shrimp/fish paste)
2 tbsp thai basil, chopped
1 tsp sugar
1 bundle of udon noodles (8 ounces)
Directions:
Begin by making the udon noodles according to the package directions.
Cook the onion, garlic and ginger in a pan with the olive oil for 2-3 minutes. Add the curry paste and mix for 1 minute. Next, add the butternut squash and cook for another 2-3 minutes. Pour the coconut milk into the pan and bring to a light simmer. Add the soy sauce, sugar and kale, mix together, and cook until fragrant and the squash is edible.
On the last minute of cooking, add the chickpeas and basil. After a minute remove from heat. Adjust flavors as needed.
Drain the udon noodles and place the noodles in bowls. This can make 2 very large portions or 3-4 smaller portions. Ladle the curry on top of the noodles and serve hot! Enjoy!
Let's Connect! Be sure to check out my other Asian inspired recipes below!
Cold Vegetable Sesame Soba Noodle Salad
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Coconut Vegetable Noodle Soup
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Vegan Garlic Broccoli + Bok Choy
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I hope everyone had a wonderful Memorial Day! Although it was cloudy and rainy in Seattle, it was nice to catch a break. Memorial Day kickstarts the summer feeling with fashion and sweet eats.
Last year, I found this 1960's high-waited red skirt, which is perfect for today's crop top style. I loved the color and it reminded me of strawberries. It wasn't until I looked closely at the inside of the skirt, the lace inseam has "love" and peace signs on it, something I haven't seen before.
It definitely felt like love was in the air.
Last year, I found this 1960's high-waited red skirt, which is perfect for today's crop top style. I loved the color and it reminded me of strawberries. It wasn't until I looked closely at the inside of the skirt, the lace inseam has "love" and peace signs on it, something I haven't seen before.
It definitely felt like love was in the air.
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“Strawberries!
Fruit from the heart.”
― Anthony T.Hincks
During this time in humanity, and with coronavirus, we need love more now than ever. To me, strawberries are like life blood. Juicy and sweet, we can all use a bit of TLC in our life, and cooking and baking is the perfect head, hand heart connection.
Many strawberries are even in the shape of the heart. Love is the root basis of our existence on this planet. We love love itself. Love heals. Love cures. Love is powerful, when using that energy in a positive light. The rhododendrons are in bloom, and with so many complimentary colors, I decided to ignite the red, white and blue.
Many strawberries are even in the shape of the heart. Love is the root basis of our existence on this planet. We love love itself. Love heals. Love cures. Love is powerful, when using that energy in a positive light. The rhododendrons are in bloom, and with so many complimentary colors, I decided to ignite the red, white and blue.
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With love and the summer holiday seasons in mind, I decided to make a vintage strawberry recipe vegan style. After much thought, I recreated the traditional strawberry pretzel salad that is made with Jell-O.
The strawberry pretzel salad phenomena started in the 1960's from the recipe launched in a 1960's cookbook called The Joys of Jell-O. It does sound like an odd combination of flavors, but it does pair very well.
Jello is not vegan, and unless you use vegan jello, using agar agar is not easy to find nor is affordable. During COVID19, I wanted to remake this to where the ingredients were accessible and affordable, which is part of my mission, and making agar agar jello is another time intensive project that adds additional steps to this recipe.
The strawberry pretzel salad phenomena started in the 1960's from the recipe launched in a 1960's cookbook called The Joys of Jell-O. It does sound like an odd combination of flavors, but it does pair very well.
Jello is not vegan, and unless you use vegan jello, using agar agar is not easy to find nor is affordable. During COVID19, I wanted to remake this to where the ingredients were accessible and affordable, which is part of my mission, and making agar agar jello is another time intensive project that adds additional steps to this recipe.
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“Strawberries always fill my heart with joy.”
― Anthony T. Hincks
Instead of Jell-O, I used store bought strawberry pie glaze that is sold in the produce section of the grocery store. It saves SO much time and reduces hours of chilling in between the filling and topping stages.
And to me, it paired perfectly, almost like a cheesecake coupled with a salty pretzel crust. The sweet and salty combination is a favorite in modern cooking. I also reduced the amount of sugar in the recipe as compared to other recipes found on the internet.
The strawberries and pie glaze are sweet enough, so I don't find any benefit of adding sugar to the crust or too much in the filling. With being on lock down, consuming high amounts of sugar won't help us during this time of stress or loneliness.
And to me, it paired perfectly, almost like a cheesecake coupled with a salty pretzel crust. The sweet and salty combination is a favorite in modern cooking. I also reduced the amount of sugar in the recipe as compared to other recipes found on the internet.
The strawberries and pie glaze are sweet enough, so I don't find any benefit of adding sugar to the crust or too much in the filling. With being on lock down, consuming high amounts of sugar won't help us during this time of stress or loneliness.
I guess the skirt, the strawberries and the flowers brought some brightness and love into my life, and hope this vintage recipe brings some love into your home.
No matter how crazy things get in this world, all we need is love. And trying a dairy-free recipe is not only cruelty-free, but a form of love to give the animals a break and seek the power in plants!
No matter how crazy things get in this world, all we need is love. And trying a dairy-free recipe is not only cruelty-free, but a form of love to give the animals a break and seek the power in plants!
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This vintage skirt, American flag napkins, 1960 earrings and other vintage items are available on my Etsy shop, The Elizabethan Closet.
1960's Strawberry Pretzel Salad Made Vegan
Prep Time: 30 minutes
Chill Time: Several Hours
Ingredients:
Crust
2.5 cups of pretzels, finely blended
1 cup coconut oil melted (or vegan butter melted)
Filling
1 8oz tub of vegan cream cheese
1 can of coconut milk, chilled overnight for the cream
1 cup powder sugar
Topping
1 16 oz pack of fresh strawberries (didn't use the whole pack)
1 container of strawberry pie glazed (used half of Marie's container)
Directions:
Preheat oven to 400 degrees. Begin by blending pretzels into a flour-like texture in a food processor. In a pot, melt the coconut oil or butter. Mix the blended pretzels with the oil in a bowl until well combined.
Spray or grease a 9 inch springform pan. Firmly press the pretzel mixture into the pan. Bake for 10 minutes until golden brown. Once done, remove from the oven and let the crust cool in the refrigerator.
Begin making the filling. Place the cream cheese in a bowl. Carefully remove the coconut cream from the can. Do not shake the can, and place the solid coconut cream into the bowl. With an egg beater or a whisk (or mixer) cream both ingredients together and gradually add the powder sugar 1/4 cup at a time.
Once the crust is cool, pour the filling evenly on the crust. Place in the freezer while working on the topping.
Begin slicing the strawberries, or chopping them if desired. Once done, remove the pie from the freezer. Arrange the strawberries on top as you desire them whether it'd be in a pattern or just tossing them on top. Next, spoon the glaze on top of the strawberries and spread evenly. I used about half, or 7 ounces, of the Marie's pie glaze.
From here you can chill overnight or place in the freezer for several hours to quickly chill, and then keep it in the refrigerator so it stays solid but not frozen.
Let's Connect! Enjoy my other strawberry recipes below!
Prep Time: 30 minutes
Chill Time: Several Hours
Ingredients:
Crust
2.5 cups of pretzels, finely blended
1 cup coconut oil melted (or vegan butter melted)
Filling
1 8oz tub of vegan cream cheese
1 can of coconut milk, chilled overnight for the cream
1 cup powder sugar
Topping
1 16 oz pack of fresh strawberries (didn't use the whole pack)
1 container of strawberry pie glazed (used half of Marie's container)
Directions:
Preheat oven to 400 degrees. Begin by blending pretzels into a flour-like texture in a food processor. In a pot, melt the coconut oil or butter. Mix the blended pretzels with the oil in a bowl until well combined.
Spray or grease a 9 inch springform pan. Firmly press the pretzel mixture into the pan. Bake for 10 minutes until golden brown. Once done, remove from the oven and let the crust cool in the refrigerator.
Begin making the filling. Place the cream cheese in a bowl. Carefully remove the coconut cream from the can. Do not shake the can, and place the solid coconut cream into the bowl. With an egg beater or a whisk (or mixer) cream both ingredients together and gradually add the powder sugar 1/4 cup at a time.
Once the crust is cool, pour the filling evenly on the crust. Place in the freezer while working on the topping.
Begin slicing the strawberries, or chopping them if desired. Once done, remove the pie from the freezer. Arrange the strawberries on top as you desire them whether it'd be in a pattern or just tossing them on top. Next, spoon the glaze on top of the strawberries and spread evenly. I used about half, or 7 ounces, of the Marie's pie glaze.
From here you can chill overnight or place in the freezer for several hours to quickly chill, and then keep it in the refrigerator so it stays solid but not frozen.
Let's Connect! Enjoy my other strawberry recipes below!
Vegan Chocolate Strawberry Cake topped w/ Beet Frosting
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GF Lemon Cupcakes w/ Strawberry Coconut Whip
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Vegan Strawberry Pistachio Cheesecake
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Spring is an unpredictable season. It is beautiful, but can also be wet and gloomy this time of year. It's funny in Seattle this April was so hot and dry and now May is the "April Showers" month. No matter how much it rains, we must appreciate that water is life, and that it ignites the beauty of our fertile land in the Northwest.
We must celebrate the rain, and discover how to stay warm even during the chilly spring.
We must celebrate the rain, and discover how to stay warm even during the chilly spring.
A warm and vibrant soup for spring can help us through this rebirth time. As I've said many times, I believe spring is our "detox" season, and you don't need supplements or starvation juice programs to cleanse your inner world.
All you need is Whole Foods combined with powerful spices and herbs. The more produce you consume our bodies naturally detox ourselves with it's fiber, nutrients and minerals.
All you need is Whole Foods combined with powerful spices and herbs. The more produce you consume our bodies naturally detox ourselves with it's fiber, nutrients and minerals.
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"If you truly get in touch with a piece of carrot, you get in touch with the soil, the rain, the sunshine. You get in touch with Mother Earth and eating in such a way, you feel in touch with true life, your roots, and that is meditation. If we chew every morsel of our food in that way we become grateful and when you are grateful, you are happy."
-Thich Nhat Hanh
Flowers from nature always inspire me. It is the art produced from our Creator. And I see vegetables produced in a similar light. It is our mind, body and soul that thrives on getting in touch with the planet.
The more we interact with nature, the more in touch we get not only with the planet, but ourselves as well. We become mindful. We become more aware. And we prioritize things in our life differently. We view life through a different lens.
The more we interact with nature, the more in touch we get not only with the planet, but ourselves as well. We become mindful. We become more aware. And we prioritize things in our life differently. We view life through a different lens.
Last year while visiting my family in Cleveland, I found this beautiful 1960's deep orange dress. With no major damage, I fell in love and it reminded me a bit of red peppers and carrots. The vibrant color reminded me of the warmth of summer.
The zinnias is a local person's yard in Seattle blossomed with vibrance, and the deep orange flower matched the same color as the dress. I chatted with the owner on his front lawn, and I commented on how much I adored his yard and asked if I could take some pictures.
He agreed and even let me into the side of his house to photograph the dahlias.
I am just blown away at times how the natural is so interconnected in color and energy like a canvas painting from our food to our flowers to our clothes.
The zinnias is a local person's yard in Seattle blossomed with vibrance, and the deep orange flower matched the same color as the dress. I chatted with the owner on his front lawn, and I commented on how much I adored his yard and asked if I could take some pictures.
He agreed and even let me into the side of his house to photograph the dahlias.
I am just blown away at times how the natural is so interconnected in color and energy like a canvas painting from our food to our flowers to our clothes.
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I have this old teal 1950/60's pot that I got from an estate sale a while back and realized that the contrast between the orange-red soup and the pot matched perfectly for the creation of this spring-style soup that provides warmth on those cool and wet spring days.
The beauty of the spring tulips, which are as colorful as any other flower, made me ponder about how everything is a contrast or a polarity. In the summer when it's hot, we need cooling foods. In the winter when it's cold, we need warming foods.
The beauty of the spring tulips, which are as colorful as any other flower, made me ponder about how everything is a contrast or a polarity. In the summer when it's hot, we need cooling foods. In the winter when it's cold, we need warming foods.
"If we chew every morsel of our food, in that way we become grateful, and when you are grateful, you are happy."
-Nhat Hanh
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I believe Whole Foods not only connects us with the earth, but usually we eat this food at a normal pace. It makes us a more mindful eater as it's the junk food that "forces" us to "scarf" down the food real fast.
When working with foods from nature, the whole process in itself is slower. It takes longer to cook but is worth it while savoring every bit. When we slow down, I believe magical things happen. We learn to appreciate life, and the balance that comes with it. We learn to appreciate time and that things in life takes time.
When working with foods from nature, the whole process in itself is slower. It takes longer to cook but is worth it while savoring every bit. When we slow down, I believe magical things happen. We learn to appreciate life, and the balance that comes with it. We learn to appreciate time and that things in life takes time.
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This dress and other vintage items are available on my Etsy shop, The Elizabethan Closet.
I hope all of you are enjoying spring during this quarantine time, and remember no matter how hard life gets, there is always beauty and good in the world. Enjoy!
Roasted Red Pepper + Carrot Soup
Prep Time: 7 minutes
Cook Time: 45 minutes
Ingredients:
1-2 tbsp olive oil
2 garlic cloves
1/2 red onion, sliced
3 large carrots, chopped
3 red peppers, quartered
2 russet potatoes, chopped
2 cups of vegetable broth
2 sprigs thyme
1 bay leaf
Salt + pepper to taste
Pinch of curry powder
Directions:
Preheat oven to 400 degrees. Chop the vegetables and mix with olive oil in a bowl. Pour the veggies on a greased baking sheet and bake for 20 to 25 minutes.
When cooked, puree the veggies with the 2 cups of broth in a blender until smooth and well blended. Add more broth as needed if the mixture is too thick. Pour the mixture into a pot, and mix in the spices. Simmer the soup for 15-20 minutes until fragrant with spices!
Let's Connect! Enjoy these other carrot + pepper recipes! And you can find me on Etsy at The Elizabethan Closet.
Prep Time: 7 minutes
Cook Time: 45 minutes
Ingredients:
1-2 tbsp olive oil
2 garlic cloves
1/2 red onion, sliced
3 large carrots, chopped
3 red peppers, quartered
2 russet potatoes, chopped
2 cups of vegetable broth
2 sprigs thyme
1 bay leaf
Salt + pepper to taste
Pinch of curry powder
Directions:
Preheat oven to 400 degrees. Chop the vegetables and mix with olive oil in a bowl. Pour the veggies on a greased baking sheet and bake for 20 to 25 minutes.
When cooked, puree the veggies with the 2 cups of broth in a blender until smooth and well blended. Add more broth as needed if the mixture is too thick. Pour the mixture into a pot, and mix in the spices. Simmer the soup for 15-20 minutes until fragrant with spices!
Let's Connect! Enjoy these other carrot + pepper recipes! And you can find me on Etsy at The Elizabethan Closet.
Orange Carrot Turmeric Immunity Juice
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Vegan Carrot Apple Fennel Soup
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Raw Collard Green Wraps + Cashew Ranch Dressing
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Who doesn't love lilacs? Over the past few years, I've experimented with edible flower recipes (more lilac recipes at the bottom of the post). It's fun foraging, especially for a sweet treat. Lilacs are one eatable flower that there is no massive worry like wisteria where you cannot consume the pods or seeds.
I rummaged through my closet and rediscovered this 1950's lilac apron that is in perfect condition. With the contrast of yellow and purple, I decided to spruce up the traditional old lemon water with some floral flavor.
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I rummaged through my closet and rediscovered this 1950's lilac apron that is in perfect condition. With the contrast of yellow and purple, I decided to spruce up the traditional old lemon water with some floral flavor.
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“The lilac branches are bowed under the weight of the flowers: blooming is hard, and the most
​important thing is - to bloom.
(“A Story About The Most Important Thingâ€)â€
― Yevgeny Zamyatin
This lilac apron and other vintage items are available on my Etsy shop, The Elizabethan Closet.
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I have this old vintage novel thats named, "Underneath the lilac tree," and one of the colored images in the book shows a family drinking a tea under a lilac bush, which inspired me to concoct lilac teas and lemonades.
​The beauty and serenity that nature provides us is truly a gift if we accept to listen to it's messages.
When using edible flowers for cooking, it is important to use flowers that are not directly on the road. This is because exhaust fumes and pollutions can be "ingested" by the flowers, so it is ideal to use flowers away from mass pollution. If buying from a market or a store, it is also important to ask if these flowers are safe to consume and if grown with pesticides.
Edible flowers are not for everyone's palate, but it is a nice way to get connected to nature and allow ourselves to relax and calm our inner worlds. Enjoy!
​The beauty and serenity that nature provides us is truly a gift if we accept to listen to it's messages.
When using edible flowers for cooking, it is important to use flowers that are not directly on the road. This is because exhaust fumes and pollutions can be "ingested" by the flowers, so it is ideal to use flowers away from mass pollution. If buying from a market or a store, it is also important to ask if these flowers are safe to consume and if grown with pesticides.
Edible flowers are not for everyone's palate, but it is a nice way to get connected to nature and allow ourselves to relax and calm our inner worlds. Enjoy!
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Lilac + Lemon Water
Prep Time: 3 minutes
Soak Time: Immediately to Several hours if desired
Ingredients:
1 small lemon, sliced
24 ounces of cold water (3 cups)
1 blossom of fresh lilac
Directions:
Wash and slice the lemon. Rinse off the lilac blossom OR remove each blossom off the stem and rinse with cold water. Put all ingredients in a glass jar and either drink immediately, or let it sit for several hours to flavor the water. Enjoy the same day or within 24 hours.
Let's Connect! Enjoy my other lilac recipes below!
Prep Time: 3 minutes
Soak Time: Immediately to Several hours if desired
Ingredients:
1 small lemon, sliced
24 ounces of cold water (3 cups)
1 blossom of fresh lilac
Directions:
Wash and slice the lemon. Rinse off the lilac blossom OR remove each blossom off the stem and rinse with cold water. Put all ingredients in a glass jar and either drink immediately, or let it sit for several hours to flavor the water. Enjoy the same day or within 24 hours.
Let's Connect! Enjoy my other lilac recipes below!
Vegan & Gluten Free Cream Cheese Lilac Scones
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How to make Lilac Sugar
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Vegan Lemon Blackberry Lilac Crepe Cake
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Who doesn't love butterflies? Throughout the last couple years I've collect quit a few vintage butterfly items. I ran across this 1970's butterfly skirt, and remembered that months prior I collected a vintage nature butterfly book and handmade butterfly doilies.
While looking at the beauty of the skirt, decorated with butterflies, pink flowers and Lilly pad-like plants, this inspired to bring some lightness and culinary inspiration during this coronavirus time.
While looking at the beauty of the skirt, decorated with butterflies, pink flowers and Lilly pad-like plants, this inspired to bring some lightness and culinary inspiration during this coronavirus time.
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Spring is so beautiful and the abundance of flowers is inspirational in itself. Something as simple as a vase of flowers brings such light and love into the home. Thinking in solitude about butterflies, I began to ponder about butterflies.
What do they like to eat? How do they transform?
Most butterflies feed off of nectar, which is their food for the soul. A minority of butterflies
never visit flowers and get their energy from tree sap and organic matter. In human life, dates are the miracle sweetener, and maple syrup too. The butterflies inspired me to make something sweet, but only sweetened by natural foods.
What do they like to eat? How do they transform?
Most butterflies feed off of nectar, which is their food for the soul. A minority of butterflies
never visit flowers and get their energy from tree sap and organic matter. In human life, dates are the miracle sweetener, and maple syrup too. The butterflies inspired me to make something sweet, but only sweetened by natural foods.
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“A season of loneliness and isolation is when the caterpillar gets its wings. Remember that next time you feel alone.” – Mandy Hale
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It is no doubt people are mentally struggling at this point in time. Isolation. Loneliness. Covid19 has gotten the best of us, and we continue to see the struggle of people trying to survive and businesses hoping to one day thrive.
In the midst of all this chaos is beauty. Beauty of being alone. Beauty of the natural world that still surrounds us. This is a time to invite change and growth, straight from the comfort of your own home.
In the midst of all this chaos is beauty. Beauty of being alone. Beauty of the natural world that still surrounds us. This is a time to invite change and growth, straight from the comfort of your own home.
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I don't know what the future holds, but I hope it is something beautiful and transformative to a better life. Let's find the light in this time of the unknown, not only to transform ourselves, but the way we socialize and connect with others.
Butterflies are beautiful, but their patterns are also complex. The symbolism ignites the feelings, or thoughts, that no matter how complex humans or the world is, there is still much beauty to focus on. And that inner beauty can come from within. Take this time to transform your inner world and let the butterfly spirit work on you.
Stay safe and healthy my friends!
PS: I've made this recipe several times with and without the almonds on top - so you choose if you'd like to top your bread with almonds and/or salt!
Butterflies are beautiful, but their patterns are also complex. The symbolism ignites the feelings, or thoughts, that no matter how complex humans or the world is, there is still much beauty to focus on. And that inner beauty can come from within. Take this time to transform your inner world and let the butterfly spirit work on you.
Stay safe and healthy my friends!
PS: I've made this recipe several times with and without the almonds on top - so you choose if you'd like to top your bread with almonds and/or salt!
“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” – Maya Angelou
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The skirt and other vintage items are available on my Etsy shop, The Elizabethan Closet.
No Sugar Vegan "Salted Date Caramel" Banana Bread
Prep Time: 7 minutes
Bake Time: 50 minutes
Ingredients:
WET
3 ripe bananas, mashed with a fork
1 cup packed dates (9 large dates)
1/2 cup nondairy milk (used unsweetened almond milk)
2 tbsp maple syrup
1 tsp vanilla
1/3 cup canola oil
DRY
1 1/3 cup all purpose flour
1.5 tsp baking powder
1 tsp baking soda
1/2 tsp nutmeg
1.5 tsp cinnamon
pinch of salt
OPTIONAL TOPPING
3 tbsp chopped or sliced almonds
fleur de sol or flaky sea salt
Directions
Preheat oven to 375 degrees.
In a blender, puree the dates, vanilla, maple syrup and milk until smooth like caramel.
In a bowl, mix the dry ingredients together.
In a separate bowl, mash the bananas with a fork. Next, pour the date caramel into the bananas and mix well. Next, add the canola oil and mix until well combined. Pour the dry mixture into the wet ingredients and fold until a dough forms.
Grease a bread pan and pour the dough evenly into the pan. Sprinkle optional toppings and bake for 50 minutes. Bread is done when fragrant and a poked knife comes out clean.
Let's Connect! Enjoy my other banana recipes below!
Prep Time: 7 minutes
Bake Time: 50 minutes
Ingredients:
WET
3 ripe bananas, mashed with a fork
1 cup packed dates (9 large dates)
1/2 cup nondairy milk (used unsweetened almond milk)
2 tbsp maple syrup
1 tsp vanilla
1/3 cup canola oil
DRY
1 1/3 cup all purpose flour
1.5 tsp baking powder
1 tsp baking soda
1/2 tsp nutmeg
1.5 tsp cinnamon
pinch of salt
OPTIONAL TOPPING
3 tbsp chopped or sliced almonds
fleur de sol or flaky sea salt
Directions
Preheat oven to 375 degrees.
In a blender, puree the dates, vanilla, maple syrup and milk until smooth like caramel.
In a bowl, mix the dry ingredients together.
In a separate bowl, mash the bananas with a fork. Next, pour the date caramel into the bananas and mix well. Next, add the canola oil and mix until well combined. Pour the dry mixture into the wet ingredients and fold until a dough forms.
Grease a bread pan and pour the dough evenly into the pan. Sprinkle optional toppings and bake for 50 minutes. Bread is done when fragrant and a poked knife comes out clean.
Let's Connect! Enjoy my other banana recipes below!
Vegan Tropical Peach Smoothie
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Vegan & Raw Tropical Fruit Ice "Cream" Cake
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Vegan Banana Date Cake/Bread
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I've said it once and I'll say it again. May is my favorite month. Spring is my favorite season. With everything in bloom, spring ignites the breath of life. Life finding a way to rejuvenate, rebirth, blossom and grow.
Everything is so beautiful in the spring. From the birds singing their songs to the prettiest of petals blossoming on the trees, those silent moments in nature make me forget all the worries of human existence.
And it is something about the cherry blossom trees that stirs my soul, and inspired me to create something sweet and neat with cherries.
Everything is so beautiful in the spring. From the birds singing their songs to the prettiest of petals blossoming on the trees, those silent moments in nature make me forget all the worries of human existence.
And it is something about the cherry blossom trees that stirs my soul, and inspired me to create something sweet and neat with cherries.
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I haven't met one person who doesn't like cherry blossoms. These delicate petals don't last long, but some of my favorite moments are standing underneath the tree while it snows petals. It is as for a moment my mind understands what it is like to experience the Garden of Eden.
Back in the winter, I found this 1950's dress. The dress was at pink, precious and delicate as the flowers. This may be the only moment I could wear this dress, but in that moment, surrounding by a desolate city haunted by COVID 19, I experienced moments of bliss.
Back in the winter, I found this 1950's dress. The dress was at pink, precious and delicate as the flowers. This may be the only moment I could wear this dress, but in that moment, surrounding by a desolate city haunted by COVID 19, I experienced moments of bliss.
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“What a strange thing!
to be alive
beneath cherry blossoms.”
― Kobayashi Issa, Poems
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I hope the cherry blossoms inspired you the same it did for me, and allows all to be bright and happy even in a moment of darkness and solitude.
Biscotti is not a quick and easy recipe. The applesauce adds some density to the biscotti so it is not completely crumbly like regular biscotti. However, it is still delicious and I prefer the chocolate covered biscotti with pistachios. For the images, I only covered half of the biscotti with chocolate; however, I recommend covering one entire side.
Be well my friends!
Biscotti is not a quick and easy recipe. The applesauce adds some density to the biscotti so it is not completely crumbly like regular biscotti. However, it is still delicious and I prefer the chocolate covered biscotti with pistachios. For the images, I only covered half of the biscotti with chocolate; however, I recommend covering one entire side.
Be well my friends!
Vegan Chocolate Covered Cherry + Pistachio Biscotti
Prep Time: 10 minutes
Cook Time: 60 minutes
Makes 8-10 pieces
Ingredients:
1 cup all purpose flour
1 tsp baking powder
1/8 tsp salt
1/4 cup cane sugar
1 tbsp canola oil
1/4 cup applesauce
1 tsp vanilla
1/2 cup dried cherries
1 dark chocolate bar, melted
1/4 cup pistachios, chopped
Directions:
Pre heat oven to 325 degrees. In a bowl, mix the flour, salt and baking powder. In a separate bowl, mix the sugar, oil, applesauce and vanilla. Add the wet into the dry and fold until a dough-like texture forms. Add in the cherries and fold until well mixed.
On a baking sheet lined with parchment paper, pour the dough and form into a brick-like shape. Bake in the oven for 25 minutes.
Remove the biscotti from the oven and let it cool to room temperature for about 20 minutes. Reduce the oven heat to 300 degrees.
With a serrated knife, cut the biscotti into slices, about 1 inch thick. Lay the slices on the baking sheet and cook for 8-10 minutes on each side.
When done, remove from the oven and let it cool completely. Once cool, chop the pistachios.
Melt the chocolate (on the stove or in the microwave). For me, I don't have a double broiler so I place a (NOT plastic) bowl on a small pot of simmering water and melt the chocolate by continuously mixing, and using an oven mit to lift to release steam. Pour chocolate on one half and immediately sprinkle, and press, the chopped pistachios on top.You can do the entire side, or half as seen in the images above. Let the biscotti cool completely before enjoying. Keep it in an airtight container on the countertop. Best if eaten within 5-7 days.
Prep Time: 10 minutes
Cook Time: 60 minutes
Makes 8-10 pieces
Ingredients:
1 cup all purpose flour
1 tsp baking powder
1/8 tsp salt
1/4 cup cane sugar
1 tbsp canola oil
1/4 cup applesauce
1 tsp vanilla
1/2 cup dried cherries
1 dark chocolate bar, melted
1/4 cup pistachios, chopped
Directions:
Pre heat oven to 325 degrees. In a bowl, mix the flour, salt and baking powder. In a separate bowl, mix the sugar, oil, applesauce and vanilla. Add the wet into the dry and fold until a dough-like texture forms. Add in the cherries and fold until well mixed.
On a baking sheet lined with parchment paper, pour the dough and form into a brick-like shape. Bake in the oven for 25 minutes.
Remove the biscotti from the oven and let it cool to room temperature for about 20 minutes. Reduce the oven heat to 300 degrees.
With a serrated knife, cut the biscotti into slices, about 1 inch thick. Lay the slices on the baking sheet and cook for 8-10 minutes on each side.
When done, remove from the oven and let it cool completely. Once cool, chop the pistachios.
Melt the chocolate (on the stove or in the microwave). For me, I don't have a double broiler so I place a (NOT plastic) bowl on a small pot of simmering water and melt the chocolate by continuously mixing, and using an oven mit to lift to release steam. Pour chocolate on one half and immediately sprinkle, and press, the chopped pistachios on top.You can do the entire side, or half as seen in the images above. Let the biscotti cool completely before enjoying. Keep it in an airtight container on the countertop. Best if eaten within 5-7 days.
If there is one lesson to COVID 19 it is that we are social creatures and crave space. This has been a difficult time for many people, and empathize with those who are completely alone during this experience.
Although I haven't been flying solo, some way, some how this experience has touched all of us. With the desire to mix things up, detach from technology and get in touch with ourselves, we decided to go camping in our living room.
Although I haven't been flying solo, some way, some how this experience has touched all of us. With the desire to mix things up, detach from technology and get in touch with ourselves, we decided to go camping in our living room.
I actually got the idea from a client who's husband thought of this idea. I thought it was also a brilliant idea on how to stay in touch with our relationships to our loved ones, nature and detach from chronic tech use.
I live a very natural life, and my technology consumption has drastically increased during this time. I am not happy about it, but with no where to go it was time to be creative with camping, cooking and natural sounds.
For those who live in a home, your backyard is a great escape, but for those in apartments, we have no where else to go besides our living room!
I live a very natural life, and my technology consumption has drastically increased during this time. I am not happy about it, but with no where to go it was time to be creative with camping, cooking and natural sounds.
For those who live in a home, your backyard is a great escape, but for those in apartments, we have no where else to go besides our living room!
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We pitched a tent in the living and began our natural experience by streaming various mountain and creek sounds on Youtube. We relaxed under the tent with the dog while celebrating life over some beverages.
Sound is an amazing sense because just the peaceful noises transported us to feel like we were in nature. I felt "happier" with leaving the phone behind and just focusing on the moment of being together while playing a card game.
Sound is an amazing sense because just the peaceful noises transported us to feel like we were in nature. I felt "happier" with leaving the phone behind and just focusing on the moment of being together while playing a card game.
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As the sun set, we changed scenes by streaming one of my one-hour ambient white noise tracks of nighttime forest camping to hear the various sounds of fire crackling, crickets and loons.
The sweet tooth ignited and decided to once again use the oven to bake ourselves some s'mores for dessert.
Being away from natural light led to an early sleep, which led to an early awakening where we woke up to the sounds of the birds singing in the spring and enjoying each other's company over a cozy cup of coffee in the tent.
​If you're still stuck at home, I suggest trying a backyard or living room camping experience. For me, too much tech use is depressing and just releasing the body from the artificial light that comes from the screen was refreshing and restorative.
Below are both recipes if interested in experimenting with this idea! Hopefully as things continue to open up we'll be able to enjoy the parks and camping like usual. Enjoy!
The sweet tooth ignited and decided to once again use the oven to bake ourselves some s'mores for dessert.
Being away from natural light led to an early sleep, which led to an early awakening where we woke up to the sounds of the birds singing in the spring and enjoying each other's company over a cozy cup of coffee in the tent.
​If you're still stuck at home, I suggest trying a backyard or living room camping experience. For me, too much tech use is depressing and just releasing the body from the artificial light that comes from the screen was refreshing and restorative.
Below are both recipes if interested in experimenting with this idea! Hopefully as things continue to open up we'll be able to enjoy the parks and camping like usual. Enjoy!
Vegan HOBO Meal
Serves 2 large, 4 small
Ingredients:
1 head of broccoli, chopped
6 red skin potatoes, chopped
2 cups brussel sporouts, halved
2 Field Roast sausage links (used apple sage)
2 carrots, chopped
1/4 cup fresh parsley
olive oil
salt + pepper + Italian herbs + garlic salt to taste
Directions:
Preheat oven to 375 degrees. Wash and cut the produce and mix it in a large bowl. Add 2-3 tablespoons of olive oil and mix. Add the spices to your taste. Line a baking sheet with two large sheets of foil. Add half of the veggie mixture + 1 sausage link (slice if desired) in each foil. Top evenly with parsley, and fold, wrap and close the foil. Set in the oven to bake between 30-40 minutes, or until potatoes are edible and well cooked.
Remove from foil and eat warm! Add additional spices if necessary.
Serves 2 large, 4 small
Ingredients:
1 head of broccoli, chopped
6 red skin potatoes, chopped
2 cups brussel sporouts, halved
2 Field Roast sausage links (used apple sage)
2 carrots, chopped
1/4 cup fresh parsley
olive oil
salt + pepper + Italian herbs + garlic salt to taste
Directions:
Preheat oven to 375 degrees. Wash and cut the produce and mix it in a large bowl. Add 2-3 tablespoons of olive oil and mix. Add the spices to your taste. Line a baking sheet with two large sheets of foil. Add half of the veggie mixture + 1 sausage link (slice if desired) in each foil. Top evenly with parsley, and fold, wrap and close the foil. Set in the oven to bake between 30-40 minutes, or until potatoes are edible and well cooked.
Remove from foil and eat warm! Add additional spices if necessary.
Oven Baked S'mores
Time: 10 minutes
Serves 4
Ingredients:
1 bar of dark chocolate (vegan)
1/4 cup plant-based milk
1 box of graham crackers of your choice (vegan)
Vegan marshmallows (or regular if not vegan)
Directions:
Preheat the oven to broil. In the microwave, melt the chocolate with the 1/4 cup of milk. I used almond milk, and mixed the chocolate and milk together every ten seconds until it liquified. Be sure not to bur the chocolate.
In a small 6-8 inch cast iron skillet, pour the chocolate evenly into the skillet. Next, set the marshmallows on top. Put the skillet in the oven on the top rack for anywhere between 10-40 seconds. Every oven is different and some ovens take longer. Remove once the marshmallows on slightly brown on top. This cooks fast! Let it cool for one minute and then dip the graham crackers into the smores, see image above!
​How have you stayed creative during covid-19? I wish you the best in health and life and hope you and your loved ones are safe and happy.
Let's Connect!
Time: 10 minutes
Serves 4
Ingredients:
1 bar of dark chocolate (vegan)
1/4 cup plant-based milk
1 box of graham crackers of your choice (vegan)
Vegan marshmallows (or regular if not vegan)
Directions:
Preheat the oven to broil. In the microwave, melt the chocolate with the 1/4 cup of milk. I used almond milk, and mixed the chocolate and milk together every ten seconds until it liquified. Be sure not to bur the chocolate.
In a small 6-8 inch cast iron skillet, pour the chocolate evenly into the skillet. Next, set the marshmallows on top. Put the skillet in the oven on the top rack for anywhere between 10-40 seconds. Every oven is different and some ovens take longer. Remove once the marshmallows on slightly brown on top. This cooks fast! Let it cool for one minute and then dip the graham crackers into the smores, see image above!
​How have you stayed creative during covid-19? I wish you the best in health and life and hope you and your loved ones are safe and happy.
Let's Connect!
Author
Elizabeth 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
Follow her travels at: lemontreetravel.com
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