Salmon with Rosemary Pesto and Butternut Squash

These no fuss plates are my favorite kinds of meals to put together.  Ya know why? Because this nutrient dense dish is actually SUPER easy, inexpensive, quick to put together and will definitely impress your significant other.  I love this meal because you’re getting three delicious servings of healing vegetables as well as brain-boosting essential fatty acids from the salmon.  

The creamy pesto does require a high-speed blender.  If you don’t have access to one, try a food processor, which will yield a chunkier pesto. Be sure to mince the garlic and rosemary before processing if you don't use a blender.  Several springs of chives would be a nice alternative to the rosemary if you have some growing wildly in your backyard (or your neighbors).

Yield 2 servings

Ingredients

1 can sockeye salmon (I bought mine from Trader Joes)

2 cups frozen butternut squash cubes

1/2 cup frozen peas

1 Tbs ghee or coconut oil

salt and pepper to taste

Pesto

½ an avocado

2 large cloves roasted garlic (you can also use raw, I personally don’t enjoy the flavor as much)

Juice of half a lemon

1/3 cup olive oil

2 Tbs or more of water

3 generous handfuls of kale, spring greens, or whatever fresh greens you have.

1 spring fresh rosemary, or any other fresh herbs available. 

½ tsp sea salt

¼ tsp freshly ground pepper

Procedure

1. Fill a medium saucepan with 1-2 inches water.  Once boiling, fill a steamer basket with squash and frozen peas and place in saucepan.  Cover. Steam for 3-5 minutes or until tender.  Drain.  Set aside.
2. In a high-speed blender, add all ingredients for pesto.  If mixture is too thick, thin it out with more water, one tablespoon at a time.  Process until pesto is creamy and smooth.
3. Add vegetables back into empty saucepan.  Toss with ghee or coconut oil and salt and pepper.
4. Divide the vegetables between two bowls.  Divide the salmon between the two bowls.  Lastly, top each portion of salmon with a couple generous dollops of pesto.
5. Enjoy!

Crunchy Beet Green Wraps

This is my new favorite way to enjoy beet greens.  I just got 'em at the farmer's market last week and so far I've used them in a smoothie, a broccoli pea soup, in a salad and now these crunchy wraps! Similar in taste and texture to swiss chard, beet greens are high in iron, magnesium and calcium. Eating these beauties raw give you a whole lot of antioxidants to protect the body from disease, boost immunity, promote eye health, increase blood circulation, improve brain health, and strengthen bones.  Sprouts and cucumber are alkalizing to the body and packed with enzymes for optimal body function.  Turkey is high in tryptophan, an essential amino acid that is the precursor to serotonin: great to consume if you are feeling down or stressed out.

These wraps take less than 10 minutes to make and they are super satisfying! My body has been craving iron and these just hit the spot.  And this is coming from the girl that usually chooses to eat the burger on a menu.

I am big on texture, so these wraps pack a lot of crunch with the cucumber and sprouts.  The greens are softer than collards so all you have to do is rinse them before wrapping. 

Yield: 2 servings       

Ingredients:
5-10 large beet greens
3 Tbs hummus
4 slices organic turkey breast, I use Applegate
1/3 cucumber, cut into matchstick pieces
1 handful pea sprouts
1/2 avocado, thinly sliced
salt and pepper
Optional- peeled or shredded carrots

Directions:

1. Cut greens from stems and rinse off.  I use 1 big leaf or 2 small ones for each wrap.
2. Spread some hummus on the greens.  Next halve the slices of turkey and place one half in each wrap, layered over hummus.
3. Add a few cucumber sticks, a slice of avocado, and top with sprouts.  Finish with a sprinkle of salt and pepper.  Roll them up in the least messy way possible.  Or not :)

References:

http://foodfacts.mercola.com/beet-greens.html

http://www.care2.com/greenliving/10-reasons-to-eat-sprouts.html/2

Journaling to find clarity and learning that I am enough

Mindset is a really powerful force.  If we feel anger, then we subconsciously surround ourselves with anger.  When we feel joy, love floods into our lives.  My life has changed tremendously in the last six months or so, ever since I seriously put my goals out into the universe and she listened. I do this in various ways, whether it be connecting with nature or surrounding myself with awesome people.  Lately, however I've relinquished control of my future and it feels like a breath of fresh spring air.

I started journaling last summer.  I picked up an old notebook and started jotting down all my thoughts and feelings, trying to get them out of my mind and onto paper.  Then I teared up a little, realizing how powerful this expression felt.  I vibe with Flannery O'Connor's idea of writing, “I write because I don't know what I think until I read what I say.”

I'm terrible at communicating.  I can talk to a few close friends, but it’s still difficult to talk about myself.  I used to try to keep things light-hearted so I didn't have to burden anyone.  Writing down whatever came to mind was the first time I could connect with myself clearly.  If I can’t decipher my own deepest emotions and feelings, how can I share them others? This was kind of a revelation, to learn to follow my intuition.  My voice of reason that never steers me in the wrong direction.  The feelings that may bring up fear and pain, but in my gut I know these feelings need to be expressed so I can move onto the next one. 

When I first started journaling last summer, I also discovered Louise Hay and affirmations.  Feeling confident about the power of thoughts, I wrote a few affirmations on a notecard and left them on my desk.  I recently opened my Yoga Sutras of Patanjali to discover this notecard as my bookmark.  It read:

I am perfect

I am totally loved.  

I will let love find me.

I am able to do anything!

I am successful in whatever I do.

I trust myself.

I’m re-reading these now, after having them hidden away for months, realizing the impact these words have had on my life.  Since I scribbled these down, I’ve experienced a paradigm shift in my life. Though I haven’t read them every day, these affirmations have subtly empowered my thoughts, feelings and actions to reveal my true self. 

Journaling is one of my many assistants in creating the life I want.  In January, I listed all the memorable events in my life from 2014.  Everything I experienced, suffered through, delighted in…all of it. What a big fucking eye-opener. I've done so much. I started new relationships, snowboarded in Vail, became a holistic chef, moved to a city I’d always wanted to live in, worked in a yoga studio and cooked for retreat-goers, spent more time with my parents and learned to be friends with my mom rather than fight with her. Sometimes I'll catch myself thinking I'm not good enough, that I need to do more.  My down time should be spent doing something more “productive” or I should be more creative or successful or independent or responsible.  This is all my ego's bullshit.  I re-read this accomplishment list and was really satisfied.

Lately I’ve been receiving signs that I am enough, just as I am.  Even though I want nothing more than to love and help the people around me, it’s not really possible. I can only do me and that is good enough. I started this blog for me.  To express myself and not shy away from my inner truth.  Whoever is reading, I hope you can take something positive away from this.

The road warrior's cheat sheet to healthy, budget traveling

How do you live on the road to maximize your budget AND eat well without having to compromise your health? This is my "Road Warrior's Cheat Sheet to Healthy, Budget Traveling." Get ready for this lengthy read: I'm about to drop some knowledge I gathered during my recent 7-week journey.

Keep track of your budget

I tried to estimate how much money I would spend on gas, food, hostels, park fees, and emergencies. Even though I spent more than I estimated, I found it helpful to keep track of my spending along the way so I could see where my hard earned cash was going.  I have been using this app by Mint for years to keep track of my budget and spending.

Which foods do I buy?

Before leaving I rummaged through my family's kitchen.  I did a bit of grocery shopping too since I knew I would be spending the next few days camping in the desert.  I grabbed my favorite low-sugar Epic Bars, herbal teas, and coconut water for electrolytes.  

Stick to seasonal, fresh, organic produce when possible. Also good quality fats and proteins are important for sustaining your energy if you’re hiking and camping.  I try to buy in-season fruit and vegetables, specifically ones that are cheaper and easy to transport if left unrefrigerated: Apples, bananas, avocados, oranges, radishes, tomatoes, or carrots.  You can pick up day old produce at any grocery store for really cheap.  These are great options for smoothies, sautés, or soups. Organic jerky and salami are the most stable meat choices when you don’t have access to a fridge. At the grocery store, I snag staples from the bulk section like nuts, seeds, dried fruit, and banana chips. Artisana and Justin's sell single serving nut butters like coconut or honey peanut to throw in your backpack.  I have the WORST sweet tooth, so I gotta get my chocolate fix.  Below I've listed some of my personal essentials:

•  Coconut oil- I use it for EVERYTHING. One spoonful of this goodness will keep you from going hungry, help to regulate your blood sugar and provide you with long-lasting energy.  Use instead of butter or in a smoothie.  Its antimicrobial and antiviral properties make it my go-to face cleanser, moisturizer, and it can even be used as deodorant.  
• Peanut butter- Organic peanut butter is super high in protein, antioxidants, and can improve blood flow to the brain.
• Oatmeal- Inexpensive and filling, gluten free oats are high in fiber, help remove cholesterol from the body, help regulate blood sugar, and can boost the immune system.
• Chia seeds- High calcium content, contain protein, omega-3 fatty acids to support brain function, and plenty of vitamins and minerals.  They also help curb hunger. I pour a spoonful in my water bottle or stir them into my oatmeal or a smoothie.  You can get these in bulk at a health store.
• HealthForce Nutritionals- My girl Roxy works for this raw superfood company.  Their blends are totally pure, nutrient dense, and affordable. I’ll mix their popular Vitamineral Green blend with water for an energizing shot of greens, or add their immune-boosting Spirulina Azteca to my smoothies.  You can purchase these products and tons more here. 

3 simple ingredients in this gas station score! 

Be prepared for the worst

It would be pretty shitty to get stuck in tumbleweed Kansas on an empty stomach during a snowstorm.  I'm not suggesting you need to know exactly where you’ll be stopping on your travels, but it’s good to know where you can fill up your tank (Gasbuddy app navigates you to the cheapest gas) and which routes are most direct when you’re cruising through the deep south in your Colorado-plated Subie.  

Check weather reports!  I had to change my timeline several times because of snowstorms and ice storms. A huge storm hit Colorado as soon as I landed there. Initially, I was frustrated because my plans changed. I took advantage of the white-out conditions by parking my car for a couple weeks and riding fresh powder during the day and spending nights out dancing or gossiping with my girlfriends.  This reminded me that a roadtrip is about loving the journey, not making it to the destination.  And remember, good friends have each other’s back! So you will probably get fed before you hit the road again.

Spring riding anyone?

Reach out to friends and family

People are excited for your solo trek and they want to support you any way they can.  Initially I called my friends and family because I wanted to meet up with them en route. Eventually, I molded my trip around these people, stopping at destinations because I knew someone who lived there.  

The more people I shared my trip details with, the more options the universe presented to me.  A stranger on the chairlift suggested some cool bars near his college outside Asheville.  Friends of friends offered up their couches for me sleep on. If it weren’t for these generous souls, I wouldn’t have gone crystal mining in Hot Springs or explored the painted canyons in Arizona with like-minded vagabonds. I was reminded that I have a lot of extended family out east. Not only did I reconnect with my awesome second cousins, but I also had places to stay and new cities to discover.  

Stay in and cook with friends

It's easy to spend money on going out, especially when you want to celebrate with friends you haven't seen in months.  I will usually offer to go grocery shopping with friends so we can all make dinner together and share a couple bottles of wine.  When I do go out, I’ll order an appetizer or if I get a large entree, I’ll take half home and have the leftovers for my next meal.  Sometimes splitting a pint with a friend is just enough for me (not always for the friend though).

homemade gf waffles with pecan-caramel glaze

Free stuff is everywhere!

Before arriving in Massachusetts, I stayed with my cousin in Brooklyn for a week.  New York is really expensive, so I thought I would blow the rest of my checking account when I was there.  I splurged on food and drinks one night, but was able to save when exploring.  In Asheville I stopped in several bars for free tunes.  When the weather was nice, I found local trails and went hiking for killer views and a workout.  Some museums like the Met in NYC offer unlisted “pay what you wish” pricing.  Many yoga studios give you a free class if it’s your first visit.  Community yoga classes are great too because they are usually donation based.

It doesn’t hurt to have a host who also wants to show you around to the best local spots. In NY’s China Town my cousin and I mowed down down on pork buns and soup dumplings for a dollar. Also, Road tripper app is great for finding random gems all over the nation.

Free enlightenment at BAPS Hindu stone temple outside Atlanta

Return the favor

I’m an independent girl, so asking for things is not easy for me.  I am constantly blown away by people’s generosity.  If you treat others with love and respect, they will reciprocate.  My friend Ev gets free wine and booze through his job, so he hooked me up with several bottles of wine to give away as host gifts. My friend Kyle stays with friends, old and new, while on tour with his band.  In exchange for couch surfing, he serenades his hosts with his guitar.  I adopted this expression by making smoothies or creating healthy meals for my gracious host families. If you don’t play music or cook, sometimes being a good listener is all somebody needs.

Quartz mining with hippies in Hot Springs, AK.  I gave these crystals to my hosts.

Go with the flow 

Initially I planned my timeline out, deciding where I would stop and for how long.  When I couldn’t find an open campground in Joshua Tree, I made my own little campsite under the stars.  When the snowstorm hit Colorado, I had to tell my love C-Pat that I couldn’t meet her in Nashville.  It worked out for the best because I ended up spending several days with her in Atlanta a couple weeks later.  So I say “thank you” to my failed plans, for those are what gave me the unexpected experiences I craved on this voyage.  Letting go of plans guided me to exactly where I wanted to be.

Gluten Free Banana Maca Pancakes with Berry Compote

These slightly nutty-sweet silver dollars are super fluffy, yet very nourishing. Maca is a Peruvian root that is packed full of nutrients to regulate our body’s hormones, restore adrenal function, and it is naturally energizing. Not a bad way to start your morning!

Yield: 3-4 servings       Allergens: nuts, grains

Ingredients:

Dry:

1 ½ cup brown rice flour

¼ tsp aluminum-free baking soda

¼ tsp salt

½ tsp cinnamon

2 tsp maca powder, which you can buy here

Wet:

¾ cup coconut or almond milk

1 large ripe banana, or 2 small

3 eggs, beaten

1 heaping Tbs creamy almond butter

1 tsp vanilla extract

Compote:

3 cups frozen berries

1-2 Tbs honey

1/2 tsp lemon zest, more for garnish

2 Tbs coconut oil or butter for cooking

Directions:

1.  In a large bowl, mix together dry ingredients. Set aside
2. In a blender or food processor, mix together wet ingredients.  Once completely blended, whisk wet ingredients into dry to combine batter.  Set aside.
3. Heat a saucepan over medium heat.  Add berries and cover, stirring occasionally.  After 10 minutes, add lemon zest and honey.  Continue to lightly simmer over low heat, so berries are totally soft and gooey.
4. Heat a large nonstick pan over medium high heat.  Add enough oil to coat pan.  Pour 2-3 Tbs batter into pan for each pancake.  Let sizzle for 2-3 minutes per side.  If it smells like the oil is burning, turn down the heat and wipe out rancid oil remaining in pan.   
5. Place one pancake on plate and dollop with one spoonful of berry compote.  Place another pancake over that and repeat, coating each pancake with compote so that every bite is gooey and sweet. 
6. 
   
   

"Close your eyes. Fall in love. Stay there." Rumi

I read this Rumi quote this week and it completely resonated with me.  So beautifully simple, and yet it speaks volumes.  While I have been enjoying my freedom on the road exploring and have spent invaluable time with family and friends, these past few weeks have felt a little lonely.  Even though I am connecting with people around me and enjoying the gems each destination has to offer, I still don't know what I'm looking for.  Now that I am finally in Massachusetts, do I really want to be here?  Is it the frigid spring weather I don't like? Or am I scared to actually settle down for a while? Maybe this is a common thought for others approaching their 25th year of life too.

https://instagram.com/tinydevotions/

I know what will benefit my mind/body/soul, but I don't always do it.  Like I should meditate and do yoga to find clarity and strength.  I should eat less sugar and I should save my money instead of buying that cute swimsuit I don't need.  Just because someone (or my head) decided I "should" do something, doesn't mean it is right.  So many of my friends are constantly looking for boyfriends or getting engaged, thinking that will bring them happiness.  It's easy to feel the pressure to conform and lose sight of your own wants. After being in Brooklyn for a week, I started to care more about my appearance (There is an abundance of very sexy men and they happen to better dressed then you and me…) When I lived in Colorado, I didn't care if I was walking around in yoga pants without makeup, but if I didn't get on the mountain on a powder day, then people would question if I was a true local.  I would end up riding some days just because I didn't know what else to do to entertain myself.

I'm not going to be a sheep. I want to keep discovering what serves me and what doesn't. I may be indecisive. And I'm not good at long term commitments.  I can't hold a job for more than 6 months and I haven't signed a year-long lease since college.  I like to move a lot because there are so many wonderful places to explore.  This is one reason why I tend to make myself unavailable for relationships. I'm not single nor taken.  I am manifesting my dreams. Through the cloudy social pressure and inherent indecisive battles, I will create the relationships and career I desire.  This Rumi quote reminds me that whatever I want and need, I will manifest it, as long as I believe and acknowledge it's existence within.  This self love will help me find what I am looking for, whatever that may be.

3 things I'm detoxing out my life, no diet required

I've been on my soul-searching, cross-country road trip for just over a month now and whew! Have I seen some pretty profound changes happening within me throughout this journey.  Today officially marks the first day of spring, a time of transformation, adaptation, and detoxing! One of the biggest changes I've experienced in the past couple months has been an all-encompassing mind-body-soul detox.  I'm not talking about a detox diet here, but riding myself of anything that does not serve me.

Starting in high school, my anxiety made it's first appearance when I chose to constantly compare myself to my friends and peers.  This manifested in my body through stress and stomach aches that would leave me feeling like my immune system was totally shot.  While I've learned how to use food as preventative medication, I have also realized how important it is to listen to our all-knowing inner voice. We all have one, but we need to practice tuning in.

Listening to this voice has really made the difference in my overall health.  Prior to this road trip, I likely would have worried if the water I was drinking wasn't filtered, or if the apple I bought wasn't GMO free.  Over the last month I've been working towards pushing aside this worrisome behavior.  I've handed over the reigns and am letting my inner voice guide my soul.  I'm calling this a holistic detox that doesn't put diet in the spotlight.

my failed attempt at a snow-stand

Here are 3 unhealthy habits I've practiced detoxing the past couple months:

1.  Judgement

I used to worry SO much about what others thought of me.  I cared what they thought in regards to what I said or what I did.  I was afraid of judgement. Up until recently, I worried that I didn't have my shit together.  Meaning, I am a jobless nomad on a winter road trip who has a college education that I'm not really using.  In reality, people don't care as much about you as you think! They probably don't care at all, actually.  In the end, if they judge you, they aren't worth keeping around in your circle.  I think judgement is one of the ugliest characteristics, so everyday I strive to be more accepting.  Being drawn to people who are open and kind has given me the courage to act this way as well.  When I am being totally myself (including listening to my inner voice), I seem to bring an abundance of wonderful people and gifts into my life. 

2.  Unnecessary consumption

Not only did I stay in Colorado for two extra weeks so I could visit with friends, enjoy my old stomping grounds and ride some powder, but I also had a whole bunch of stuff I had accumulated since college, sitting in a storage unit collecting dust and emptying my wallet.  I realized how much stuff I had gathered over the years from bedding and books, to art supplies and kitchenware.  I didn't need most of this anyway.  My friend Bandy gave me some advice.  She told me when she moved from Denver, she took with her everything that could fit in her car.  She did this by picking and choosing what was most important to her.  Everything else had to go, because there wasn't any space for extra.  I did the exact same thing. Cleansed myself of unnecessary material possessions that didn't serve me a purpose anymore.  I gave most items to friends and everything else that couldn't fit in my Subaru or wasn't beneficial to me anymore, I donated.  Now I have exactly what I need for right now. 

3. Stagnation 

Do you ever get that feeling like you should do something, even if you don't want to?  I'm not saying don't get up for work on a Monday morning because you are tired and hate your job…that's a topic for a whole different blog post.  I'm referring to those situations where we feel uneasy about committing to someone or not doing something out of fear. I am the first person to admit that I need to be forced out of my comfort zone, otherwise I turn into a complacent homebody going to bed by 9:30 on a Friday night.  If my road trip has taught me anything, it's that I've learned how my controlling-perfectionist behavior needs to let go of plans and roll with the punches.  To say yes even when I really want to say no. To be honest and kind to everyone I run into.

Feeling inspired by this song, "Let It Happen" from Tame Impala

Dark Chocolate Almond Cashew Buttercups

For any of you Reeses fanatics (like myself!) you have to try these melty buttercup treats.  My version is unprocessed, free of refined sugars, preservatives, and is totally guilt-free. Seriously. If you don't have a double-boiler, melt the chocolate in a glass dish or nonstick pan that will sit safely over a pot with simmering water, like this. 

Yield: 12-14 mini cups       Allergens: nuts

Ingredients:

 mini muffin liners 

7oz dark chocolate.  I like Endangered Species brand

1 Tbs coconut oil

3 Tbs coconut butter or coconut manna 

1/2 tsp vanilla extract

3 Tbs honey, divided

2 Tbs raw almond butter

2 Tbs raw cashew butter

a few pinches of sea salt (optional)

Directions:

1. Place 12 mini muffin liners on a sheet tray or in a mini muffin tin.  Set aside. 
2. Using a double boiler, melt chocolate, coconut oil, coconut butter, vanilla and 2 Tbs honey. Whisk until mixture is smooth and shiny.  As soon as ingredients are melted, use a spoon to pour the chocolate-y goodness into mini muffin liners, making sure to only fill liners 1/3 full. Place tray in fridge for 10 minutes to set chocolate.
3. While cups are chilling in fridge, make the filling. In a small bowl, combine almond butter, cashew butter, remaining 2 Tbs honey, and pinch of salt. Set aside.
4. Once chocolates are hard, scoop about 1 tsp nut butter filling into each cup.  After cups receive a generous dollop of filling, cover each cup with remaining chocolate so that the filling is not longer exposed.  Sprinkle a few pinches of sea salt over cups.  Let buttercups harden in fridge.  Store buttercups in the fridge.

Adapted from Diane Sanfilippo's Chocolate Almond Butter Cups 

Letting go of control to ride the adventure of life: My California to Massachusetts road trip

Joshua Tree National Park, CA

September 2014 I moved from colorful Colorado to the sunny San Francisco Bay Area.  My intention behind this transition was to figure out how to make my passions into a career, take time to heal my body, and save money by moving in with my parents.  In the past six months, I worked at a yoga studio and created nourishing meals at a Dharma retreat center.  I started this blog as a way to share my love. I practiced yoga, and completed a strict sugar detox and autoimmune cleanse.  Through my work, I learned the importance of mediation in my overall well-being. I fell in love.  I witnessed death in my family. I made new friends.  I reconnected with old friends.  I learned to be patient and understanding with my parents.

About a week ago, I started my first cross-country road trip. And doin' it solo too! West coast to east coast.  I decided to make this winter adventure so I could start something new for myself, follow my passions and remove myself from bustling city life.  Originally I had a plan to meet up with friends along the way and eventually get to Massachusetts by mid March.  Unfortunately, I can't control the weather and things don't always work out as we may hope, so I decided that I'll get to my destination when I get there...Ultimately, I am figuring out how to go with the flow, not make a plan, live moment to moment.  I packed up my car with all of my belongings (probably way too many to begin with) and started the drive east.

Today marks day 10 into my epic road trip.  So far, I've stopped at national parks, hiked beautiful mountains and explored colorful caves.  I've camped under the stars.  I've driven through several snow storms. I've made new friends and have learned to put myself in temporarily uncomfortable situations to be more independent and accepting of new things. I went snowboarding in fresh backcountry powder.  I spent time catching up with my incredibly supportive and loving friends and family.  I'm inspired by each one of my friends; seeing everything they have accomplished and how they are transforming into their true, authentic selves.  I've experienced the generosity of friends and strangers, making this adventure truly amazing so far.

Boulder, CO

Even though I am on a solo road trip, I don't feel like I have been alone at any part of this journey. Sometimes I feel lonely, but I gotta remember to "love the one that never leaves you."  I'm learning to listen to my inner road trip guide, rather than absorbing energies of whoever I'd be traveling with.  I am figuring out how to trust myself.  To live with uncertainty and to be OK with that.  I am opening my heart and it feels perfect.

Creamed Butternut Squash Pasta with Sage Butter

What a cozy winter meal! I originally made a version of this super satisfying dish for 20 retreat-goers a couple weeks ago in the peaceful Santa Cruz mountains.  With just a few ingredients, this easy dish is nutrient-dense, slightly sweet and makes an awesome creamy substitute for you mac & cheese lovers.

Make this recipe dairy free by using ghee or refined coconut oil instead of butter.  To make this AIP friendly, swap brown rice pasta out for zucchini noodles and use 1/2 tsp turmeric and 1/4 tsp mace instead of coriander.  

Creamed Butternut Squash Pasta with Sage Butter

Yield: 4 servings

Allergens: dairy. 

Ingredients  

3-4 medium garlic cloves
3 Tbs olive oil, divided
2 medium butternut squashes, peeled, seeds removed, and cut into medium chunks
2 cups fresh mushrooms, thinly sliced
1 bag brown-rice pasta; I like the spiral pasta, rotini
1 bunch of fresh sage, finely diced
6 Tbs organic butter (ghee or coconut oil work too)
1-2 cups of bone broth (you can also use chicken or vegetable broth)
1 tsp coriander
1/2 a bag of arugula (you can subsitute spinach)
salt and pepper to taste
optional: meatballs or other protein

Directions:

1. Preheat oven to 400°F.  In a sheet of parchment, wrap peeled garlic cloves with a touch of oil and roast for 30 minutes.  Toss squash with 1 Tbs oil, salt, pepper and place in large baking dish in oven for 30 minutes, checking halfway. Once cubes are soft all the way through and slightly browned, remove from oven to cool slightly. Remove garlic and set aside.
2. In medium saucepan, heat 1 Tbs olive oil.  Sauté mushrooms for 5 or so minutes.  Season with salt and pepper.  Set aside.
3. Using an immersion blender or stand blender, combine squash, roasted garlic, coriander, salt and pepper to taste.  Start by adding 1 cup of broth. If the mixture is not blending, add a quarter cup extra at a time until a thick consistency is reached, but not watery.
4. In a large pasta pot, boil water with a few pinches of salt and a couple dashes of olive oil. Cook pasta according to directions on packaging.
5. While pasta is cooking, over low heat, brown the butter and infuse with sage, stirring occasionally.
6. Once pasta is cooked through, drain it and pour back into pasta pot.  Add sage butter and combine with pasta thoroughly.  Mix in the arugula and mushrooms.  Finally, stir in the creamed squash.  Feel free to add a protein, like meatballs or shredded chicken. Garnish with sage.

Shane McConkey, conquering fears, and living our fullest potential

I am proud to say that Shane McConkey and I have a few things in common...we both lived in Boulder, and in Vail, we love fresh powder, we follow our dreams, no matter how unrealistic they seem, and working a 9-5 desk job is our worst nightmare.

I don't really watch TV (except The Voice and The Bachelor…of all shows, right?!) and the occasional movie when I really feel like veggin-out.  My friend Mac Attack mentioned to me that Netflix just released McConkey.  This was great news for us riding fools! The film is a playful biography of the late Shane McConkey's life.  If you aren't familar with this extreme-athelete and air-seeker, he pretty much pioneered popular free-skiing, creating the first powder skis and eventually moved towards BASE jumping and wing-suiting. If you are into extreme sports or simply like feeling inspired, this movie is definitely worth watching.  I was so touched by McConkey's love of living the life he truly desired.  He spent all his energy doing what he loved; pulling gainers off cliffs, buildings, antennas, bridges, airplanes... He was fueled by fear and excitement that adrenaline junkies crave.  Even though he couldn't make a living out of this at first, his passion eventually led him to developing a unique and fulfilling career. I am in awe of him because I constantly need to push myself and take risks, and for him it came naturally.

It was ironic that my friend Mac told me to watch this film, 'cause she is one badass chick who will push me to my limits.  The two of us went on a backpacking trip last summer through the Maroon Bells in Aspen.  We had planned for a three day, two night loop, based on our schedules.  The sun hid behind the clouds and the rain soon followed the evening of our first night.  We had just enough time to set up our tent, eat, and hang our packs far from a bear's reach before the rain came thundering down.  The next morning, we had a later start then we planned, as the rain hadn't let up all night.  It was an adventure!

The following morning I was feeling damp, thirsty, and fearful of how I would fare through the rest of our trek.  Because Mac is such a good friend, we ended up turning back.  I let my doubt stop us, when in my head I knew we could've continued the journey.  What about all the people who completed this hike before us?  Or all the people who have successfully hiked the PCT or AT?  All the pioneers and nomads who lived hundreds of  years before us, spending months at a time hiking?  They did it! Without wool hiking socks, freeze-dried food and Jetboils.  If wish I had known that challenges help us grow by testing our strength, our courage.  My fear of the unknown consumed my thoughts, preventing us from achieving that 27-mile accomplishment.  I told her she never has to hike with me again, but I hope we will finish the hike we started last summer ;).

It's hard to admit that I just recently started to figure out this whole "fear" mentality.  Every day I will strive to be a little more like Shane.  I don't know if I will ever attempt a BASE jump, but I am going to use fear as fuel and not let it hold me back.

Be at peace with where you're at this year

photo by Katie Ring

"Wherever you are, be all there." -Jim Elliot  

Saw that perfect quote today and it reminded me to stay grounded (and to stop texting and driving…it's my worst habit!!) I apologize for being totally M.I.A. these past few weeks.  My start to the new year has been a whirlwind, but in the best way ever.  I unfortunately haven't had much time to sit down and reflect.  With a new year comes new pursuits, a changed mindset, and an "I can" attitude.  Even though I attempt to check in with myself on a regular basis, January is a great time to reconnect with what drives us or what we want to accomplish in the upcoming months and year.

I spoke with my cousin Barbara a couple weeks ago.  She is an acupuncturist, professor at Maryland University of Integrative Medicine and Zen student.  Towards the end of December, I was feeling slightly defeated, like my efforts were not being recognized.  She reminded me that winter is a time of hibernation.  As in nature, we put our energy into toughing it out through the cold weather. Instead of acting impulsively, it's important to be gentle with ourselves.  This was exactly what I needed to hear.  I have been trying to find answers to questions, "What am I looking for? Where do I want to move? Will I find a job in this new place? Should I move for a job?  Should I go back to school?" She said that in Chinese tradition, change often occurs in the spring, when we feel energized by winter's end and are ready for growth.  I felt inspired by our conversation and for once, at peace with where I'm at right now. I love San Francisco and being able to take a sunny hike in the middle of January. I love my jobs, and the comfort that comes with living with living at home. The answers will come, we just need to be open to receiving them.

This month has been truly special.  I kicked off 2015 in Cabo with one of my best friends, Jamie, and her family.  This last weekend I celebrated the marriage of two of my best friends- Megan and Tyler.  The icy Minnesota wedding felt more like a 6-year college-reunion with a bunch of our best friends partying together for a long weekend. Can this happen every year?! Working, traveling, taking care of myself, and catching up with family and friends during the celebrations. Life is moving full force in the right direction.  Living in these beautiful moments has given me greater appreciation for what truly matters to me: connecting.  I couldn't take these trips if it weren't for my job responsibilities that allow it (and I can honestly say I love where I work), however I don't live for "work"…I live for these beautiful moments where I embrace the beauty and love surrounding me. To anyone who is interested: be open to accepting the things that resonate most strongly with you.  Hold onto those magical moments; they are what make life wonderful! Share the love.

J and family in Cabo

Sven and me

Morgan, Megan and me at the rehearsal 

If you don't know, now you know…how to make easy zucchini noodles

Raw zucchini noodles with herbed avocado pesto

I know it's not right to love or need an object, but when it comes to some things in my kitchen, there are a few items that I would really not like to live without :) Right after my first two children: my chef knife and Vitamix, I have a new baby that I am so so glad my friend Laura turned me onto last year: the Spirooli™or Spiralizer™.  These bad ass slicers can turn vegetables into tasty noodles in seconds.  Let's be honest, slurping your vegetables in noodle form is probably the most fun way to eat vegetables.  Yes turning zucchini, squash, beets, and sweet potatoes into noodles is fun for me.

You can get these popular tools at any kitchen supply store.  I bought the Spirooli™for less than $20 at Bed Bath & Beyond.  

Even if you don't like zucchini, I would highly recommend trying them out on one of these great kitchen tools.  Once the zucchini turns into noodles, it has a mild taste and slightly crunchy consistency.    It does a seriously great job of absorbing liquids you choose to add to it.  I will usually cook my noodles by lightly sautéing them in olive oil or unrefined coconut oil for just a minute or two. I'll season them with salt and pepper to taste.  The cooked noodles shrink down quite a bit, so say you are cooking zucchini pasta for four people, you would probably want to buy five or six zucchini.  

Autoimmune-friendly Thai shrimp with zucchini noodles

Yield: 2 servings 

Ingredients:

12-16 large shrimp, peeled and deveined

1 Tbs coconut oil

2 large zucchini or squash, peeled

1/4 cup coconut aminos

3 drops fish sauce

1 large clove of garlic, minced or grated

1/2 tsp fresh ginger, minced or grated

juice of 1/2 a lime

optional: green onion, thinly sliced, for garnish

(If you do not have an autoimmune condition and your body tolerates seeds and nightshades well, sprinkle 1/4 tsp red chili flakes and 1/2 tsp Eden Shake or white sesame seeds over finished product. Mix to combine.)

Procedure:

1. In a medium sauté pan, heat coconut oil over medium heat. Once oil starts bubbling, add shrimp and cook for two minutes per side.  Immediately remove from heat and set aside.
2. Make noodles using Spirooli™or Spiralizer™.  Cut them using kitchen shears so you do not wind up with foot-long noodles dangling from your mouth (unless you want to get adventurous re-inacting that Lady and the Tramp scene).  Set aside.
3. In small mixing bowl, combine coconut aminos, fish sauce, garlic, ginger and lime.  Mix to combine.
4. In a medium sauté pan over medium high heat, combine noodles and sauce.  Once noodles have softened and absorbed most liquid, approximately two minutes, toss in cooked shrimp.  Top with green onion and a lime wedge. Serve. 

Adapted from Diane Sanfilippo, "shrimp pad thai"

Reduce anxiety by offering ourselves "me" time

I consider myself a very easy-going person but for some reason, lately I have been letting stress get to me easily.  Maybe I let the stress of others rub off on me a little more, or I'm bumming over the short days and cooler weather.  This winter I'm not in the Rockies so I can't cruise on over to the mountain to decompress with a few runs.  The things we need to keep us going every day might not be simple or accessible, but if we value ourselves, we will make time to show self-love.

To relieve my holiday anxiety, I'm making an effort to take better care of myself.  During the summer I automatically play outdoors with friends and eat energizing, cooling meals.  However this time of year I need to force myself to sit down and relax, knowing that I will benefit tremendously if I take that extra time to look after my well-being.  Here are some things I try to do regularly to feel my best.

Daily:

• start my day with a warm drink
• eat nourishing meals
• get outside
• exercise
• listen to music
• meditate
• socialize
• hugs
• read
• sometimes pretending to be cheerful on my off days can actually make me feel better

Weekly:

• organize my to-do list
• practice yoga
• journal
• treat my skin to a "spa day" or take a bath with epsom salts and essential oils
• catch up with friends and family I haven't talked to in a while
• go on a walk or hike
• play with my friends' pets
• watch a movie or tv show
• shop local at the farmer's market

Monthly:

• clean/de-clutter something in my room or house
• plan a day trip/weekend adventure 
• go out to dinner
• see live music

Annually:

• Plan some epic trips with friends, family, or to do solo
• go abroad :)
• move to a new city
• get a new job
• get acupuncture or a deep tissue massage
• do a couple detoxes/cleanses

All of this does take time, so you have to be wiling to give yourself that in order to decompress and feel your best, through the holidays and the rest of the year.  Now I challenge you to make a list of things you want to do regularly to show yourself some love and gratitude.

Hearty Lentil Soup

This bone-broth based soup is rich in minerals, soothing to the digestive tract and supports the immune system. Make a big pot of this to have all week or freeze for those nights you don't feel like cooking.  Yield: 4 servings

Ingredients:

1.5 cups lentils, soaked overnight

3 Tbs olive oil

2 medium carrots, small dice

2 medium celery stalks, thinly sliced

1 small onion, small dice

2 quarts bone broth

1-inch piece Kombu

2 sprigs fresh thyme, chopped

2 spring fresh oregano, chopped

2 Tbs fresh parsley, chopped and divided

1 bay leaf

1 cup fresh greens, chopped and loosely packed

2 Tbs apple cider vinegar

salt and pepper to taste

fresh squeeze of lemon juice

Directions:

1. In a large soup pot, heat olive oil on medium.  Add onions with a pinch of salt and sauté for 3 minutes.  Add carrots and celery and sauté for 5 minutes. 
2. Stir in lentils, broth, Kombu, and herbs, only adding half the parsley.  Bring to boil.  Reduce heat and let simmer with lid on for 45 minutes to 1 hour.
3.  Just before serving, stir in greens and vinegar. Remove kombu and bay leaf, if desired.  Season with salt and pepper. 
4. Sprinkle with remaining parsley and a squeeze of lemon. Serve.

Immune supportive chai tea

While everyone is pumpkin-crazed this time of year, I choose to obsess over everything chai-spiced. My chai tea recipe is amazingly healing: it kickstarts the immune system, aids digestion, reduces inflammation, improves circulation, has anti-cancer properties, regulates blood sugar, is high in antioxidants,  and boosts metabolism.  Coconut milk will keep you satiated longer and reduce food cravings.  If you don't have all these deliciously warming baking spices in your kitchen, you can always purchase a quality chai spice blend.  One of my favorite blends is through Savory Spice and can be found here.  I prefer a spicier, cinnamon-y chai, but you can always add more honey or coconut sugar for extra sweetness.

http://s3.media.squarespace.com/production/1264487/14880142/wp-content/uploads/2010/03/CHAI_02.jpg

Immune Supportive Chai Tea

It is really tough to mess this recipe up, so don't worry if your spices are not exact measurements.  I like to store some fresh ginger root in the freezer because it keeps longer and it makes grating the ginger much easier.  You may use a microplane or cheese grater to do this.  Lightly crush the tough pods with the back of a chef's knife.  This will release more flavor and nutrients into the tea.

Ingredients:
6 whole cardamom pods
6 whole cloves
2-inch piece of ginger root, grated
2 cinnamon sticks
1 star anise pod
1 bay leaf
1 tsp whole black pepper corns
1/2 tsp ground nutmeg
1 cup coconut milk (try my easy homemade coconut milk recipe)
1 tbsp loose Darjeeling black tea or 3 tea bags
2 Tbsp honey or coconut sugar

Procedure:

1. In a 2-quart saucepan, add all spices to 3 cups of water.  Bring to gentle boil then reduce to simmer and cover for 10 minutes.  Add coconut milk and simmer for another 5 minutes.
2. Turn off heat.  Add black tea and let steep for 5 minutes.  Add honey or sugar.  
3. Strain out the spices, pour into mugs and serve.

Yield: 4 small mugs or 3 generous servings

References:

http://www.mindbodygreen.com/0-5825/Why-Everyone-Should-Drink-Chai-Tea.html

http://www.savoryspiceshop.com/blends/chai.html