I just made and shared with friends such a tasty and easy shepherds pie recipe!  Easy vegetarian recipes are aplenty in my household, but I hadn't made a Shepherds pie in many years.  When a friend invited my family over for dinner and asked that I bring a salad to accompany her traditional shepherds pie, I did so.  I also made this awesome and easy vegetarian recipe for the three vegetarians that would be there!


It is vegan and AWESOME and simple.


Easy Shepherds Pie Recipe
For the filling:
3/4 c. french lentils
1/4 tsp. sea salt
3 c. water


Boil lentils and water for about 20 minutes or until lentils are al dente.  Do not overcook or they'll get mushy. YUCK!


Filing, part 2.
1 Tbsp. olive oil
3 roma tomatoes, chopped
1/2 c. chopped yellow onion
3-4 cloves garlic, roughly chopped
1 large carrot, diced
1 celery rib, diced
1/4 c. red bell pepper, diced
1/2 c. baby portobello diced
1 Tbsp. tomato paste of ketchup 
2 Tbsp. fresh thyme, finely chopped, stems and all
1/2 tsp. dried sage or 2 tsp. fresh, chopped fine
1/2 tsp. sea salt or to taste.


Saute onions and garlic in the oil on medium heat until soft, add everything else except the herbs and tomato paste.  Cook until carrots are tender, but still crisp, about 4-5 minutes and then add the remaining ingredients.  Cook another 1-2 minutes.  Remove from heat.


meanwhile, boil a pot of water and then add about 1 lb. diced potatoes, no need to peel if organic.  Cook until done. (Really depends on the size of your dice!  Just check them!)


To the boiled then drained potatoes add sea salt to taste, about 2 Tbs. olive oil and maybe 1/2-3/4 c fresh nut-milk.  I made cashew milk and it was yum!  You can use any store bought nut-milk as well, just stay with he original flavor....vanilla mashed potatoes just doesn't taste right! :) Mash with  fork or potato masher until creamy...it can be  little lumpy.


Combine the cooked lentils with the vegetable mixture and put int a 1 qt. baking pan.  Top with the mashed potatoes and when you are ready to serve, bake it at 350 or so until heated though-about 15 minutes. Serve with your best salad and dressing.  


This recipe serves 2 adults and 1 child with a healthy portion of salad.  This easy shepherds pie recipe can be doubled, no problem!


I will be adding easy vegetarian recipes every once in a while as I am asked for them!  I hope you will try them and let me know what you think!


In peace and good health,
Kirsten

Easy healthy desserts/ easy banana desserts / no bake desserts are easier than you think! Here are a few desserts you can have in a few minutes that are delicious and healthy at the same time!

Choco-Macaroonies!  A yummy, easy healthy dessert!


4 cups shredded coconut
7-9 Medjool dates
1/4 c. raw cacao or cocoa powder
2 Tblsp. Coconut oil
seeds scraped from 1 vanilla bean or 1 Tsp. alcohol free vanilla extract
pinch sea salt


Process the coconut and cocoa, then add the pitted dates and process until it begins to clump up.  You may need to add a few more dates for taste, or a Tbs. of water at a time to get the right consistency. Add the rest and process.  Roll into Tbs. size balls and if you like you can roll the balls in powdered coconut (just use a coffee grinder to make powder from your shredded coconut, or your processor. If you are using the processor, do this step before making the macaroons)

No bake dessert = Tastes great!

You can dehydrate until warm 4 hours up to 24 hours for nice crisp macaroons.  Or you can chill and serve or just and serve as is. 

Ok, my photo is coming, this photo is thanks to 3rideshop.com.  Thanks!


An easy banana no bake dessert is banana ice cream.. even if you are not a big fan of banana flavored desserts, try this!  You may be more familiar with the cooked version of bananas: banana pudding; banana bread...I wasn't a huge fan of cooked banana flavor.  

The Green Smoothie has not been on my daily menu as we have been traveling in Florida for the past 4-5 days and I did not bring my blender :)

The beach near Tampa Bay was incredible what with all the offshore weather and all; waves crashing, shells being washed upon the fine sandy beaches and dangerous marine life circling about...aaah!


Staying with family is great as they all know my eating habits as well as my daughter's; no more explaining why and what and how and all that.  We haven't had our daily dose of the green smoothie but have eaten well, for sure.  The most amazingly thoughtful person is my mother-in-law.  Bless her heart!  When we got to her house in Gainesville, FL she had 2 refrigerators loaded with vegan foods and fruit galore!  We must have eaten 50 lbs. of fruit in the first 3 days, but on day 4 I was in extreme need of GREENS!  This morning I went to the nearest market to purchase organic green stuff.  I said nearest as that is KEY to surviving driving in Gainesville as anyone who has been here or lives here knows the roads here are SO CONFUSING!  (NW 23rd LN, NW 23rd RD., NW 23rd St; 19th Way and none of them come together in any type of order what-so-ever!) Even our GPS got us lost as it desperately tried to sound convincing with it's well-educated British accent. 

I had wanted to find a particular store I had been told about, but it was across town and I saw no reason to mess with the roads, GPS, fuel, etc. when there was a place nearby that most likely had organics in their produce section.  SO I went to Fresh Market thinking it would probably have at least some organic kale!  Wow!  They had a great selection!  I must say there was not much that was local, but there was a great selection of organic fruit and greens as well as raw nuts, seeds, and dried fruits w/o additives. There was coco water, and plenty of gluten free products as well as vegan alternatives to the usual condiments.

This is some of what I came back with.  YAY!  I immediately made a lovely green smoothie, I will say THE green smoothie as I hadn't had one in what seemed like ages, with my mother-in-love's old Oster Blender.

Now, the Oster did just fine!  Mind you, if you are new to green smoothies, this may not float your boat as it is chunkier and thicker than what you get when using a heavy duty, high speed blender, but I was EXSTATIC and could not wait to indulge in my liquid green body fuel!

On another note I would like to talk about cooked vegan food:  The last time I was in these here parts was about 6 years ago.  back then I wasn't privy to the wealth of information pertaining to raw food, although I ate a good amount of raw greens and fruits.  I was a vegetarian, not vegan and there was really nowhere to eat outside of the home that provided adequate menu choices for the vegetarian or vegan!  Or maybe we just couldn't find what we needed back then. On this trip, however I was AMAZED at the plethora of restaurants boasting at least 1/2 of their menu to the vegan and vegetarian!  YAY!  We ate at a great Jamaican restaurant, The Reggae Shack.  Hoo-Boy!  It had been nearly 17 years since I had eaten Jamaican food! (aaah, Caribe!  Nestled on a corner somewhere in Greenwich Village in NYC, that we would always wander around to, we never KNEW where we were going..or where it was.  It was like that movie with the castle that disappeared and reappeared in some new place;  I think Tom Cruise was in it and maybe unicorns...or perhaps I am combining two movies from the 80's into one?

Well, Caribe was like that castle to me.  I could never remember how I got there or if it relocated just to make me crazy or what but I would wander for hours, it seemed until I found it; Usually by the spicy smell that wafted down the hot street of NYC in the summer. It cut right through all the rotten trash and said "nose hairs are for burning! Follow me if you want to pleasure your mouth" More specifically the Scotch Bonnet peppers said that. 


Anyhoo...  The Reggae Shack Cafe ROCKS!  If ever in Gainesville, check it out.  Cooked vegan goodness filled with much love.  The service was great, staff genuinely kind and caring and the place was clean.  Although the music was LOUD I didn't care much.  But add children to the acoustics of the place and it can really set your ears a ringin!  Don't let that keep you from trying it though.  Yummy food for sure.

Alright.  That is about it for today.
In peace and good health,
Kirsten, signing off
If you have never made one of any kind, here is a good recipe for the green smoothie.

I receive many questions and recipes regarding raw recipes but I also get asked for cooked vegan recipes for transitional purposes or for making cooked food for others, specifically family members!  I know it can be a challenge to eat all raw, or even mostly raw when you are also feeding a family that may not wish to eat all or mostly raw!  When you still wish to feed your family healthily, or ethically, or whatever your reasoning, cooked vegan foods are often a welcome addition to family meal planning!


I have decided to add some cooked vegan recipes for breakfasts, lunches, dinners, snacks and desserts.  I hope this serves those of you that wish to learn more about YUMMY vegan recipes, and for those of you who do not want it, well, perhaps you'll know someone that would benefit form the recipes and you can pass it on.  


It is true that some people can make drastic changes in their diets overnight, while others need to make more gradual changes. 


As one of my first cooked vegan recipes on this site, I have created super delicious oatmeal vegan cookies.  These are simply amazing and no one will know they are vegan.  The spread out fairly thin and get nice and brown around the edges.  Check them out!


Please feel free to comment.  If you have any requests or questions, just let me know!


In peace and good health,
Kirsten

Hmm... what do you need to stay healthy?  What does healthy even mean?  


It seems no matter which way you turn someone has something to say about being healthy!  Eat this, not that. Do this, not that. Go here, not there.  Even say this, not that! Ultimately you try things on for size and see what helps you feel better.  When exploring new options with diet or exercise you can always work with your healthcare provider to make sure you are feeling great and looking great on the inside as well! (Ex. you cahge your diet and are feeling awesome but blood work might help prove you are looking good on the inside as well)


We are all at different starting points when it comes to diet, exercise, spirituality, etc.  Some of us may need to GET healthy before we can stay healthy!  


My number one suggestion on getting healthy and how to stay healthy is the green smoothie.  I know, I know!  If you read my blog regularly you may be saying to yourself "Enough about the smoothies, already!"  but most likely you will say that only if you haven't incorporated it into your daily routine yet.  If you have brought it onto your daily diet then no matter how many times I say "drink your smoothie " you'll want to stand up and shout "Hallelujah!"  Because you know that's where it is at!  


Number 2 way to stay healthy?  MOVE!  If you are changing eating habits, stopping smoking, stopping alcohol consumption or doing something else to keep yourself in a better physical and mental state then PLEASE MOVE YOUR BODY EVERY DAY! I am not just talking about walking to your car in the morning to get to work. I mean spend at least 20 minutes moving your body just to move your body.  Get out and walk around the block for 20 minutes and move your arms in such a way that you'll think to yourself " Wow...if someone is looking at me right now they must think I am very strange!"  What do I mean by that?  MOVE YOUR ARMS!  Exaggerate the movements!  Get your legs moving, arms moving and breathe deeply.  This will make you feel great as your blood is oxygenated, lymph is pushed through your system and your muscles and organs will be flooded with much needed oxygenated blood!


When you exercise more your body wants more of the good stuff! You'll have less cravings for junk foods (you'll crave healthier foods!) and you'll lift your spirits.


Number three way to stay healthy?  Do not allow others to push unhealthy things on you.  Believe me, it will happen! For example:  If you are staying away from sugary, fatty desserts and you go to a friends for dinner and the dessert is passed around and you politely refuse, you will most likely be greeted with a "Why not?"  or "It's just a small piece"  or they'll physically wave the dish around your face and smile and say "yum, yum, yum"!  I do not think people intentionally do this, but they do it. friends, even people you hardly know!  You may even notice the person offering so insistently may need to keep away from the sugar or fats themselves!  This goes for cigarettes, alcohol and others.  


You do not need to explain yourself in some lengthy way.  Keep it simple: "I am eating what makes me feel good right now and that doesn't make me feel good."  Or add some humor and tell them your allergic. "Yes that would be tasty, I am sure, but I seem to be allergic to cheesecake!  Uh-huh, I swell up right around my thighs and it becomes difficult to move. I really fear for my life."
 Just kidding on the last one.  My point?  To stay healthy you must want it.  Do not allow other (or yourself) to push you off the track! This includes sabotaging yourself by allowing yourself to get too hungry and then going for the quickest, cheapest junk you can find!  It happens!  Do not allow it! Read this for more tips on how to stay healthy.


The number four way to stay healthy?  Read a good health blog in the morning.  After you wake up, drink your water and have your tea or whatever you like to have, spend 5 minutes on a good blog!  Like mine :) or another.  Check out my inks page for a couple of options!  Google some good keywords like 'raw food blog' or something.  Have a few blog options so the content and perspective will change and be interesting.  


My number five way to stay healthy is to try things out.  When you read something that sound interesting, tasty or fun, try it out!  And try it out a couple of times to really get the taste or feel of it!


You have everything you need to get healthy, to stay healthy and to live healthy.  Just stand up and claim it. You are worth it!


in peace and good health,
Kirsten

Many folks have asked me for some ideas on healthy fun snacks.  If you are looking for snacks you can serve your kids that will bring a smile to both of your faces then look no further.  The best snack for kids is one that is tasty, healthy, easy to prepare, and fun!  The stress is on the tasty, ease of preparation and health benefits.  The fun comes in how it is served: the snack basket!

 

I had a neighbor who would get very frustrated with his children because they were always asking for snacks.  He wouldn't let them eat snacks because he thought they would "ruin their dinner"!  The problem?  He wasn't serving healthy fun snacks, he was supplying snacks from his cabinets that were really sugar snacks disguised as "fruit", chips, pretzels, candy, granola bars, etc.  In other words, junk food. The children wouldn't eat dinner because they were full of junk that doesn't digest and eliminate well. Those types of foods are also full of sugar, fat and salt over stimulating the taste buds and little bodies.  All that sugar and salt made way for picky eating at the dinner table as well.  What little vegetables that he did offer were refused, ignored or safely tucked away beneath the napkins and tablecloth! 

I believe it is ok for my daughter to graze and snack because I offer her healthy fun snacks!  What fun food ideas for kids do I offer up?  I make a snack basket!  Having small portions of many food options gives her the best snack for kids a child could ream of!  It gives her the chance to pick and choose and keeps me from the kitchen shackles, washing, cutting, cleaning up, etc.  YAY for the snack basket! 

I leave the basket snack for kids on the table starting after breakfast until 1 hour before lunch and then after lunch until about an hour or so before dinner.  It holds many items but in very small portions.  I use small glass ramekins and put in each one a handful of something delicious and healthy.  Today's basket contained; fresh pineapple chunks, celery sticks, pumpkin seeds, pecans and romaine lettuce shreds. (It may sound strange to some, but my daughter loves lettuce, partly due to the snack basket and also to the eat-healthier-foods-method I employ! :) When she comes into the dining room and sees the basket she smiles so wide, gives a little shriek of excitement and does a dance.  She now has many opportunities throughout the day to exercise her right to decide and choose! (This rolls over into many aspects of my particular parenting style.)

Contrary to what you might think, she eats less than if I did not have the basket out and what she does eat is great for her. There is no arguing about what to eat or whining about her options because she knows she has to choose from the basket. (And it is filled with great options!)  She still has a great appetite for her meals and eats well.  

Healthy fun snacks for kids can be great for adults, as well!  Make yourself a snack basket for home or work this week as well as one for your child or children (or share the main house snack basket if you stay home together) and see how it changes up the family’s eating habits!  When you have healthy fun snacks available, say bye-bye to constant requests for food, the break room vending machine and hello to healthy goodness for everyone!



Snack basket contents suggestions!

NUTS and SEEDS! (Keep them raw.  Just say ‘no’ to excess salt or oils)

-Pecans

-Almonds

-Walnuts

-Brazils

-Macadamias

-Cashews

-Pumpkin Seeds

-Sunflower Seeds

-Fresh coconut chunks (yes, it is a seed!)

 

FRUITS

-Apple slices (a cool trick for reigniting the love of apples among kids that may have grown bored with the same old apple slices is to simply serve it differently!  In the snack basket, sliced extra thin or extra thick or with a dipping bowl filled with raw almond butter.  Or cut the apple in half, core it and fill the middle with almond butter. It is amazing how serving a snack for kids in a new way can get them on board with something healthy, green, or routine!)

-Berries, strawberries, blueberries, blackberries, raspberries…

-Bananas (sliced, whole, or keep the peel on and cut it into thick rounds or just cut it in half.  Keeping the peel on will help keep the banana fresh and pale in color, not brown which can turn kids off!)

-Grape or cherry tomatoes red, yellow or both.

-Grapes

-Mango chunks

-Pineapple chunks

-Dried fruits; goji berries, raisins, mango, pineapple, dates, apples, etc.

 

VEGETABLES (raw)

-Carrots

-Celery (A tip for serving this snack for kids: take a veggie peeler and peel away the strings from the celery, or you can use a small knife by gripping the strings at the top of the celery with your knife blade and thumb and peeling down.

-Romaine Leaves (especially the crisp smaller ones.  A cool way to serve your almond butter is in a romaine leaf!  Stay away from breads and crackers and put almond butter and honey or sugar free jam on the leaf and roll up.  Instant PB&R!)

-Red, yellow or orange bell peppers

-Beets, raw and cut into matchsticks

-Radishes

-Cucumbers

 

Just go for it! For healthy fun snacks use small bowls and offer plenty of options.  Place the bowls in the middle of your table and watch this snack for kids get eaten up so fast, they won’t know it is great for their growing bodies!

Stay away from breads, crackers or other wheat products, sugary foods, dairy products and packages foods.  Kids get enough of this stuff already.  Also, do not make a big deal out of what is offered.  Simply let your kids know that this is what they have to choose from in between meals; nothing else.  If they do not like some of the options, that is fine.  Try this method to get them to enjoy new foods.

Use this snack basket as your opportunity to make healthy foods, delicious and fun!



In peace and good health!

Kirsten 

 

 

 

 

 

 

 

 

I have found a few tips for eating healthy that are great for keeping you focused and on track with a healthier eating habit!


1. Pack snacks.  If you are leaving the house, even for a few hours, pack a couple of snacking options; sweet; salty; chewy; crunchy.  It doesn't have to be extravagant. try, apples, celery and almond butter, dried fruit, raw granola, kale chips!


2. Do not stock junk foods.  You know it is terrible for your body!  Why serve it to other family members?  This one really gets me!  I see moms SO often refuse to eat chips or drink sodas yet the'll readily give it to their 7 year old!


If an adult in your family HAS to have it, have them leave it in their office desk at work, in their car or somewhere else. Let them know how important it is to you to not have this kind of "food" around the house, especially in the beginning of dietary changes!  If your child "has" to have it; remind them they do not have to have it and no longer keep it in your house.  Find healthier options.  


Many times the reason children (and many adults) do not like healthy foods is because we try to give it to them once or twice, they refuse it because there is something else available they would rather have and then we do not try to serve it to them again.  If a child or adult does not like the taste of something, do not force it.  If they have honestly tried it and disliked it, they do not have to finish it, of course!  But, the key is to introduce it again and again; up to 10 times!  (not in a row, but over time!)  They will most likely begin to like it.  As long as it is not forced upon them.  Be kind-spirited, light-hearted and smile about it all; they'll come around!


3.  When it comes to tips on eating healthy and if you have children, and this is more for your sanity and time management than anything else, but pack a snack basket!  I got this idea from my brother-in-law, genius that he is!  I spend countless hours preparing snack foods for my daughter; In the kitchen, washing, cutting, cleaning up, etc.


So what I now do is, each morning I prepare a basket with small portions of snack foods she may eat at any time when the basket is out (after breakfast until 1 hour before lunch and then again after lunch until 1 hour before dinner).  This is my schedule.  You should try something that would work for you!  This morning's basket contents are: Apple slices, mango, almonds, pecans, pumpkin seeds, carrots and celery.  


The rule is she can have anything in there until the next meal.  I am no longer chained to the kitchen! Whoo-hoo!  And she LOOVES the snack basket!  The choice is hers and it is all ready to go in small bowls.


4.  Wash all greens and have them ready to go when you need them!  Want to make a smoothie but the thought of washing all those fruits and veggies keep you from making it?  I buy my groceries and wash/ store most of the items for later use.  I usually do not wash berries until right before I use them, though.  Greens I keep in an airtight container, washed and ready to go with a dry paper towel in there with them. This helps absorb the moisture or something! I am not sure why, but it helps keep the greens fresh. :) You can also have the contents for one smoothie all in a giant ziplok bag or other container.  When it is time to eat something, throw it all in the blender and add water.


5.  Do not shop hungry.  (I know you probably know that but do you always follow through with this one? )  Something that may help?  Keep some nuts or dried fruit in your car.  Before going into the store, eat something! Or just drink some water before shopping!  


I hope you found these tips for eating healthy helpful!  I plan on posting more soon.

In peace and good health,
Kirsten

So this is not about food or yoga, but it is about your health; your mental and emotional health!

I have not mentioned Food, Inc. in any previous posts and I would like to take the opportunity right now. It is a wonderful starting place for researching many topics around the food we eat including GMO foods.

If you have not seen it yet, please go out and rent it.  If you currently use Netflix, it is available to watch for free, instantly.  There is so much that can be said about the subject and so many questions that can and should be raised:  Where does our food come from; why is a pound of meat cheaper than a pound of potatoes; why will 1 in 3 Americans be diagnosed with type II diabetes in their lifetime; what exactly are all those ingredients listed on the food label; what are gmo foods; where do they come from?  What are those ingredients doing to my body; what are they doing to the body of my child; what are the living conditions of the animals that are slaughtered for my food; (If you eat meat or dairy products)  what are the processing conditions of those animals; what about the living/ working conditions of the people that process said products?

There are so many questions that need to be asked.  These are just the first few that came to mind in my 1 minute of typing.

I am reminded of a quote by Baba Dioum, a Senegalese ecologist:

"For in the end, we will save only what we love, we will love only what we understand, and we will understand only what we are taught."

What are we teaching our children, family, friends?  Through our actions we teach every day.  What are we teaching them when it comes to the food we choose to purchase and consume?  

Learn more about your food, gmo foods, eating organically, buying locally, and much, much more.

Every time we purchase something, we are casting a vote.  Take some time to research the food you eat and then cast your vote.

In good health and peace,
Kirsten

Some of the best smoothies are vegetable smoothies. Green vegetables, that is.  Green, leafy vegetables!


Summer is here and inTexas the blueberrie are plump, juicy and ripe for picking!  So are the peaches!!
Last week my family and I visited a Hamm's Farm outside of Dallas and loaded up on peaches, blueberries, fresh tomatoes and okra.  I have been eating between 6-12 peaches a day easily and the blueberries have been long gone in this house!  


Some of the best smoothies I enjoyed making (vegetable smoothies, of course):


Peach Fuzz


2 small fresh peaches
1 head Romaine
1 Tblsp. chia seeds
2 c. water
juice 1/2 lemon




My Blue Heaven
1 c. blueberries
1 c. black berries
1 large, ripe banana
2 c. water
3-4 leaves lacinato kale, de-stemmed (or other variety)
1/2 bunch parsley
stevia to taste


Yum, yum, yum!  I have thoroughly enjoyed drinking my meals lately!


Here is a tip for summer liquid meals: If you like to drink your meals, drink the best smoothies you can!  Add in some fats like avocado, esp. if you are craving proteins or sugars.  The good fats help satiate that hunger for sugar and protein. This is especially great for those of you cutting down or cutting out the animal protein!  Vegetable smoothies, chock full of leafy green vegetables are the best foods on the planet and make the best smoothies. 


Drink up as much leafy greens as you can enjoy! If green vegetable smoothies are new to you, then start out light! Put only some green leaves in your smoothies and every day, have another of the best smoothie ever and add in more and more greens.  Pretty soon you'll have more greens than fruit in your smoothie and you'll LOOOOVE it! Actually, you will crave it!  How cool, huh?  to crave that which does us good.  


When introducing green vegetable smoothies to a green smoothie newbie, go easy on them!  Make it purple (by adding berries, so as to not scare them away :) and ease up on the leafy greens.  Ease them into it....make them want more that way.


Enjoy your day
In Peace,
Kirsten