So, what’s this all about?

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Isn’t that THE question that’s plagued humanity throughout time? Join in on this voyage toward finding the answer within ourselves. If I haven’t lost you yet, read on to see what this blog is all about!

This is the portion of my post that’s supposed to be dedicated to introducing myself, but I’m not always sure how to do that. I consider myself a health and wellness advocate above all else. I could also be described as a nature loving mother and wife with a fondness for delicious vegan/gluten free cuisine and what I’ll call a rather “dark” emotional past.

The thoughts and ideas posted here may not be for everyone. My writings are primarily directed toward those looking to create the life they want through emotional, physical, and spiritual healing. We’re talking healing, not just a bandaid. I aim to help soothe those suffering from anxiety and depression as I myself have struggled with this the majority of my life on earth. To those battling illness, I wish to offer my assistance by sharing the lifestyle and dietary changes I’ve made to move through my own challenging (yet life changing) illness.

The following are some of the topics I’ll be covering in future posts. Please feel free to make suggestions in the comment section!

  • Recipes and nutritional information (Vegan/Gluten free/Soy free/Processed sugar free)
  • Mindfulness
  • Meditation
  • Tools I’ve used to improve my life and move through emotional    obstacles
  • Tips on overcoming illness
  • Stress reduction (naturally!)
  • Coping with fear
  • Plenty of “out of the box” perception based ideas

Let’s travel together toward bringing deeper meaning and intentionality to our lives. Through this I pursue a stronger connection to my inner source of knowledge and inspiration. Join me!

Easy Vegan Mashed Potatoes with “Beefy” Vegetable Gravy

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This quick EASY meal is made regularly in our home. I always have the ingredients on hand so it’s great for those nights where I don’t want to think too much about what I’m doing. I was making a mushroom gravy at first, then I got the idea to make a more hardy meal by adding quinoa for texture and to add more of the “beef” feeling of the gravy my mom made growing up. (Anyone else grow up eating “Sh** on a shingle?! 😀 ) This week I added some carrots and peas, mostly because I was too lazy to make a side dish. This recipe is vegan, gluten free, soy free, corn free, processed sugar free, and additive/preservative free.

 

Easy Vegan Mashed Potatoes with “Beefy” Vegetable Gravy

Mashed Potatoes

Ingredients:

5 large-medium sized potatoes, chopped

1 tsp sea salt (or to taste)

1/4-1/2 tsp pepper (or to taste)

1 tsp onion powder

1 tsp garlic powder

1 TBLS olive oil

1 TBLS coconut oil

1.5 cups almond milk

 

Instructions:

  1. Add chopped potatoes to a pot of boiling water. Boil 20 minutes or until soft.
  2. Drain water.
  3. Add other ingredients.
  4. Mash well using potato masher.

 

 

“Beefy” Vegetable Gravy

Ingredients:

1 TBLS olive oil

1/2 cup chopped onion, divided in half

1.5 cup chopped baby Bella mushrooms + 1/2-3/4 cup more

1 garlic clove

1.5 cup broth

1/4 tsp smoked paprika

1/4 tsp celery seed

sea salt and pepper to taste

3/4 cup dry quinoa

2 carrots, chopped

1/2 tsp of your favorite steak seasoning

1 cup frozen peas

 

Instructions:

  1. Heat oil in sauce pan.
  2. Add half of the onion, 1.5 cups mushrooms, and garlic clove (can remain whole)
  3. Cook for 5 minutes
  4. Add broth, paprika, celery seed, steak seasoning, salt, and pepper, and cook for 10 minutes.
  5. Place sauce pan contents into blender and blend well.
  6. Add back to sauce pan and add remaining ingredients, except peas.
  7. Cook until quinoa is done. About 15-20 minute.
  8. Add peas. Cook 5 minutes.
  9. Remove from heat and serve over mashed potatoes. Enjoy!

Easy Vegan Cauliflower Alfredo

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    It’s been a while since I posted a new recipe so I thought TODAY was as good a time as any! I’ve been really staying busy with my coaching business and I’ve been working on a couple of other projects as well. (Stay tuned!) Last week I had a free “Vegan Hacks” event on Facebook where I shared my favorite ways of staying vegan without feeling deprived! I meant to share my Vegan Alfredo recipe on the last day but I ran out of cashews and had no photo to share!! SO here we have it!! I hope you enjoy this cauliflower & cashew based Alfredo sauce! This recipe is vegan, gluten free, soy free,  processed sugar free, and free from preservatives and additives! 

 

EASY Vegan Alfredo Sauce

Ingredients:

1 head of cauliflower

1/4 cup Raw Unsalted Cashews

5-6 garlic cloves (depending on size)

1TBLS olive oil

Broth (enough to mostly cover cauliflower in pan. 1.5-2 cups works for me. Water will work as well.)

Juice from half a lemon

2 tsp garlic powder

2 tsp onion power

1 tsp sea salt

pepper to taste

1 package of your favorite gluten free pasta

 

(For this recipe I also added some sautéed mushrooms and green peppers! Totally optional!)

 

 

Instructions:

  1. Break apart cauliflower. Add to pan with cashews, garlic cloves, and broth.
  2. Heat to boiling. Cook for 10-15 mins or until cauliflower is soft. (To keep more of the nutrients in the cashews you can presoak them for at least 2 hours prior, and exclude them from the boil.)
  3. Prepare pasta by package directions.
  4. Remove cauliflower boil from heat. Add to blender or food processor.
  5. Add remaining sauce ingredients and blend well until smooth.
  6. Top your pasta with your vegan Alfredo and enjoy! <2

Vgn/GF/SF Veggie Burgers

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Being a gluten free/ soy free vegan has it’s challenges. It can be hard to find a veggie burger that meets my standards and doesn’t cost an arm and a leg. With warmer weather coming brings grill season! Last year I struggled with my home made veggie burgers, but this year I’m starting out strong!

 

The following recipe is vegan, gluten Free, soy free, corn free, and processed sugar free.

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Ruth’s Veggie Burgers

Ingredients:

2 cups chickpea flour. (I use Bob’s. It’ll say Garbanzo Flour.)

1 cup diced baby Bella mushrooms

2 cups water

1 tsp sea salt

1 TBLS garlic powder

1 TBLS onion powder

1/8th tsp pepper

1 tsp paprika

1/2 tsp celery seed

1 tsp steak seasoning (Use one without additives)

1/2 tsp sesame oil

1/2 cup uncooked quinoa

1/2 cup diced onion

1/2 cup quick oats

 

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Uncooked, ready to chill.

Instructions:

  1. Cook quinoa according to package directions. Set aside.
  2. Add remaining ingredients, with the exception of the oats, to a sauce pan. Mix well.
  3. Heat on medium, string continuously until mixture thickens well. (Some will stick to the sides and bottom of pan. That’s normal.)
  4. Remove from what once thickened. Add mixture to large mixing bowl along with cooked quinoa and oats. Combine well.
  5. Using your hands, shape into patties. I found it was easiest to form a ball shape then press it flat on a baking sheet. You can form them better after they’ve cooled a bit.
  6. Once all the patties are shaped, I seasoned with more steak seasoning. You could use whatever seasoning you like. Then I placed them on a baking sheet.
  7. Refrigerate for at least two hours to allow time to firm.
  8. Once burgers are firmed well, preheat oven to 450.
  9. Oil baking sheet. (I use coconut oil. You can skip this step but your burgers will be more dry on the outside.)
  10. Bake for 25 minutes. Flip.
  11. Continue baking for 15-20 minutes depending on thickness of burgers. (Mine were about 1/2 inch thick or less.)
  12. Remove from oven and serve with your favorite burger toppings!

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Vegan Gluten Free Lazy Pot Pie

 

I grew up eating frozen pot pies fairly often. Back when they still came in a metal pie pan and you actually baked them in the oven. My current diet doesn’t allow for most pre-made foods, so I had to come up with my own version. And well, I’m kind of a lazy cook. I’m also self taught and rather uneducated in the “ways” of cooking. So bear with me!! My family really enjoyed this recipe and I hope yours does too. This recipe is vegan, gluten free, soy free, corn free, and processed sugar free.

 

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Vegan Gluten Free Lazy Pot Pie

 

Base Ingredients

4 medium potatoes

2 large carrots

1 small onion

1 garlic clove, minced

½ cup mushrooms

1 tsp seas salt

¼ tsp pepper

¼ tsp celery seed

1 tsp onion powder

1 tsp garlic powder

½ tsp parsley

¼ tsp paprika

½ cup raw unsalted cashews, soaked (at least 2 hours)

½ tsp lemon juice

1 tsp tapioca starch

½ cup almond milk

 

Crust Top

1 cup oat flour

1 cup gluten free baking mix (I use Bob’s)

½ tsp sea salt

2 tbls olive oil

2 tbls coconut oil

½ cup water

 

Instructions:

  1. Cut veggies to desired size. Add all of them to pot. Add enough water just to cover the veggies.
  2. Add garlic, salt, pepper, celery seed, onion powder, garlic powder, parsley, paprika.
  3. Cook on medium heat until veggies are tender. Drain some water if there is a lot left. You don’t want it ti be too soupy when you add the cashew mixture! 
  4. In blender add cashews, water, lemon juice, tapioca starch, and almond milk. Blend well until smooth.
  5. Add blender mix to pot. Simmer until thickened a bit.
  6. Preheat oven to 350.
  7. In a mixing bowl add all crust ingredients.
  8. Roll out to desired thickness (should be the size of whatever casserole dish you are using.) Poke holes with a fork.
  9. Pour base into casserole dish.
  10. Gently place crust on top of casserole.
  11. Bake for 20-30 minutes depending on thickness of crust. Remove from oven and serve.

potpie

EASY Vegan Gluten Free Garlic Parmesan BBQ Pizza

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I LOVE pizza! But seriously, who doesn’t? My family likes to order pizza now and then, and even though I won’t eat the take-out variety, that doesn’t mean I have to miss out! I came up with this delicious creations over the weekend and I’m still dreaming about it!

 

Gluten free crust, vegan garlic parmesan sauce, topped with a little BBQ sauce, Brussels sprouts, and onions…. YUM!!! I made a small one, which I ate in one sitting. (It was ONLY 4 pieces!! 😉 ) This recipe is for one twice as large, so would feed two people. If I were feeding the whole family I would double this recipe and make two pizzas. This recipe is vegan, gluten free, soy free, processed sugar free, and corn free.

 

Easy Vegan Gluten Free Pizza

Crust

2 cups gluten free baking flour (I use Bob’s)

1 cup water

1/2 tsp sea salt

1 TBLS olive oil

1 tsp baking powder (I use aluminum free)

1 Tbls Pure Maple Syrup

  1. Preheat oven to 350
  2. Put all crust ingredients in blender and pulse a few times to mix well.
  3. Pour crust mix into well greased baking dish. (I used a glass 11×7 dish that I greased with coconut oil.)
  4. Bake for 15 minutes then remove from oven.

 

Vegan Garlic Parmesan Sauce

1/4 cup raw unsalted cashews

2 garlic cloves whole +2 garlic cloves minced

1/2 cup water +1/4 cup water

2 TBLS chopped onion

1 TBLS olive oil

1/2 tsp sea salt

1/8 tsp pepper

1/2 tsp onion powder

1/2 tsp garlic powder

1 tsp lemon juice

Pinch curry powder

Pinch tumeric

(I have found the curry and tumeric replace a bit of the “cheesy” flavor. But literally, just use a tiny bit. More is not better.)

Instructions:

  1. Add all ingredients except minced garlic and 1/4 cup water to small sauce pan.
  2. Simmer on low-medium for 10 minutes.
  3. Put into blender and blend until smooth.
  4. Add back to sauce pan. Shake 1/4 cup water in blender cup (to get any extra sauce left over) then add to pan.
  5. Add minced garlic and heat on low for 5 mins. You can add more water a tsp at a time if you want a thinner sauce.

 

Other Ingredients:

Your favorite BBQ sauce

Steamed Brussels sprouts (sliced)

Sliced Onion

1 TBLS Olive oil

1 TBLS Coconut oil

1/4 tsp Sea salt

1/2 tsp Onion powder

1/2 tsp Garlic powder

1/4 tsp Italian seasoning

1 large garlic clove, minced

Final Instructions:

  1. Mix together oils, spices, salt, and minced garlic. Use spoon to rub around edges of crust, saving a little to drizzle on to at the end.
  2. Add vegan parmesan sauce. Drizzle on a little bbq sauce.
  3. Add toppings. (sliced Brussels sprouts and onion.)
  4. Drizzle with remaining oil mixture
  5. Bake for approx. 10 minutes at 450 or until crust browns slightly and onions cook.
  6. Remove from oven, cut, and enjoy!

 

 

 

 

 

 

Vegan Gyro Salad With Avocado Tzatziki Sauce

I seriously LOVE gyros! Eating vegan doesn’t have to mean I miss out on my faves! In this recipe I replaced the meat with seasoned chickpeas and the yogurt with avocado! This recipe is Vegan, gluten free, soy free, nut free, and processed sugar free.
Vegan Gyro Salad With Avocado Tzatziki Sauce 
Ingredients:

1 can organic chickpeas

1 tsp olive oil

1/2 tsp onion powder

1/2 tsp garlic powder 

1/4 tsp cumin

Your favorite salad fixin’s. I used lettuce, tomato, onion, and cucumber.
Avocado Tziatziki Sauce

Ingredients:

1 small avocado

1/2 a cucumber, peeled

1 tsp olive oil

1-2 garlic cloves (depending on size)

1/4 tsp sea salt (or more to taste)

Juice of half a lemon

1/4 tsp dill weed
Instructions:

  1. Drain and rinse chickpeas
  2. Heat oil in pan. Add chickpeas. Salt, pepper, and spices. 
  3. Heat for 5 minutes then place on top of your salad. 
  4. Add all Sauce ingredients to blender. Blend until smooth. 
  5. Place sauce on salad and enjoy!!

Vegan Broccoli “Cheddar” Soup

I’ve never been a big soup eater until recent years. I’m not sure why. I really was missing out! This weekend I was sick and craving soup! Normally one might get takeout, buy a can of soup at the store, or ask a relative to make their special soup. These aren’t options for me due to my dietary preferences. The last thing I wanted to do was stray from what I know works for my body, and possibly end up even more ill! So I scraped myself out of bed to create this hearty and delicious broccoli “cheddar” soup! I hope you enjoy! This soup is vegan, gluten free, soy free, and processed sugar free.
Vegan Broccoli “Cheddar” Soup
Ingredients:

For soup:

2 medium yellow potatoes (chopped)

2 medium carrots (chopped)

1/3 cup onion (chopped) + 1/2 cup onion (diced)

1 clove garlic + 1 clove minced garlic

1 TBLS olive oil + 1 TBLS olive oil

2 cups broth

2-3 cups chopped broccoli

1/2 cup almond milk

1 tsp sea salt (or more to taste)

1 TBLS tapioca starch

3 TBLS lemon juice

1 1/4 tsp onion powder

1 1/4 tsp garlic powder 

1/4 tsp curry powder 

1/4 tsp turmeric 

1/4 tsp paprika

1/2 cup cashew cream (recipe below)
Cashew Cream

Ingredients:

1 cup raw cashews (soaked for 2+ hours before use) 

1/2 cup water
Instructions:

  1. Drain cashews after they have been soaked for at least 2 hours. Add to blender with 1/2 cup water. 
  2. Blend until smooth. Keep refrigerated.

Soup Instructions:

  1. In a sauce pan add potatoes, carrots, 1 garlic clove, and 1/3 cup chopped onion to boiling water. Boil until soft. 
  2. Drain and place in blender, adding almond milk, sea salt, tapioca starch, 1 TBLS olive oil, lemon juice, onion powder, garlic powder, curry, turmeric, and paprika. Blend well, until smooth.
  3. In a soup/sauce pan heat one TBLS olive oil. 
  4. Add 1/2 cup of diced onion and one minced garlic clove. Sautee until softened. 
  5. Add broth and broccoli to pan. Heat on low-medium until broccoli is to your favored tenderness. I heated about 10 minutes. 
  6. Add the “cheddar” blender mixture to pan, stir well. Heat 2-5 minutes on low-medium. 
  7. Stir in 1/2 cup cashew cream. Remove from heat and serve. 🙂

Let me know what you think!!! My family really enjoyed this one. ❤