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So happy to come out with another mini meal plan! This series is one my absolute favorite things to work on. It definitely takes a lot of planning and energy, but making interconnected recipes that flow into each other is endlessly inspiring and satisfying. This kind of work reminds me that home cooking doesn’t need to be complicated to be good, that leftovers are a true gift, and that food waste is not a necessary part of life (though it’s so hard to avoid!).
This mini is even more fun than usual, since it includes a wholesome treat recipe among the savory ones. The whole thing is centered around black beans – a magical ingredient that will make its way into tacos, bowls, and brownies. As usual, we walk you through some simple prep steps and provide a shopping list for all the ingredients. If you enjoy this mini, check out this more wintery black bean meal plan we did a few months ago, as well as all our meal plans. Let’s get started :)

Menu
  • Creamy Black Bean Bowls
  • Refried Black Bean and Cauliflower Tacos
  • Black Bean Raspberry Brownie Bites

*all recipes are vegan and gluten-free, see the recipes for serving sizes

Shopping List

(Print)

Bring this list with you when you go food shopping, it’s got all the ingredients you’ll need for the recipes in this meal plan mini. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list. Add whatever other ingredients you’ll need for the week here, if doing shopping for the whole week.

Produce
  • 1 1/2 yellow onions
  • 1 medium red onion
  • 1 head of garlic (7 cloves)
  • 2 jalapeno peppers
  • 2 limes
  • 1 very large or 2 small heads of cauliflower
  • pint of cherry tomatoes
  • about 4 avocados
  • about 6 oz fresh or frozen raspberries
  • 1 bunch cilantro
  • 1 bunch scallions

Bulk and Spices
  • 3 cups dry black beans
  • 2 cups rice of choice or quinoa
  • 1 cup untoasted cashews
  • 2 tablespoons ground flax seeds
  • black pepper
  • smoked paprika
  • chili powder
  • cumin seeds or ground cumin
  • bay leaves

Staples
  • sea salt
  • olive oil or other cooking oil of choice
  • coconut oil
  • brown rice vinegar or apple cider vinegar
  • tahini or other nut butter
  • vanilla extract
  • cocoa powder
  • coconut sugar
  • baking powder
  • hot sauce (optional)

Other
  • corn tortillas or other tortillas of choice
Basic Prep 1) Cook the beans and make the Creamy Black Beans


Pot of Black Beans + Creamy Black Beans
 
inspired by the Mama Eats Ebook
Ingredients
  • 3 cups dry black beans
  • sea salt
  • 2 tablespoons olive oil
  • 1 yellow onion - sliced in half
  • 1 jalapeño - slit down the side
  • 5 cloves of garlic - smashed and peeled
  • 2 teaspoons smoked paprika
  • 2 teaspoons chili powder
  • 1½ teaspoons ground cumin
  • freshly ground black pepper
  • 2 bay leaves
  • juice from 1 lime
Instructions
  1. Soak the beans overnight or up to 24 hours in plenty of purified water with a splash of apple cider vinegar.
  2. Drain and rinse the beans. Place them in a large soup pot and cover them with purified water by about 2". Add a generous pinch of salt. Bring to a boil, reduce the heat to a simmer and cook, covered, for 30 minutes. Taste for doneness. If the beans are not completely soft, continue to cook until fully done. Salt at the last 10 minutes. Using a slotted spoon, remove 1½ cups of the beans to an airtight container and refrigerate until ready to make the brownies.
  3. Heat the olive oil in a medium skillet over medium heat. Add the onion halves, face down, and the jalapeño. Let sit on the heat for about 4-5 minutes, flipping the jalapeño halfway through, until the vegetables are slightly charred. Add the garlic cloves and let them get fragrant for about 30 seconds to 1 minute.
  4. Remove some water from the pot with the cooked beans, so that the beans are just covered by the water (by about 1"). Add the charred onion, jalapeño, garlic, and the oil from the pan to the pot. Add the paprika, chili, cumin, another generous pinch of salt, black pepper, and bay leaves, mixing everything in. Bring the beans up to a very strong simmer over medium heat. Let simmer, with the lid askew, for 30-45 minutes, until the bean liquid has reduced and become creamy, and until the beans are buttery soft. The liquid will thicken more once it cools. Turn off the heat and mix in the lime juice. Taste for salt and pepper and adjust if needed. Remove the jalapeño, onion, and bay leaves.
  5. Remove 2 cups of the creamy beans to an airtight container, catching some of the liquid but not too much. These will be used for the Refried Black Bean Cauliflower Tacos (recipe below), so keep them refrigerated until ready to make the recipe. Use the rest of the creamy beans in the Creamy Black Bean Bowls (recipe below).
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2) Cook the Rice or Quinoa


Pot of Rice or Quinoa
 
Serves: 6 cups
Ingredients
  • 2 cups rice of choice or quinoa
  • sea salt
  • freshly ground black pepper (optional)
  • olive oil (optional)
  • brown rice vinegar (optional)
Instructions
  1. Cook the rice or quinoa according to the instructions on the package (if your rice came in a package), or any other cooking method you prefer, like in a rice cooker, etc. We like to cook our rice with a generous pinch of salt, a grind of black pepper, a glug of olive oil, and a small splash of brown rice vinegar, which makes it infinitely more flavorful. Use in the Creamy Black Bean Bowls (recipe below).
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  3) Make the Quick Pickled Onions


Quick Pickled Onions
 
adapted from Simply Vibrant
Ingredients
  • ½ cup brown rice vinegar or apple cider vinegar
  • 1 cup warm purified water
  • 1½ teaspoons sea salt
  • 1 medium red onion - thinly sliced
Instructions
  1. Combine the vinegar, water and salt in a large glass jar. Close the jar and shake to dissolve the salt. Add the onion and shake once again to mix.
  2. Let the onions marinate at room temperature for at least 1 hour. The onions will become more flavorful as more time passes. Store refrigerated in an airtight container for up to 1 week.
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  4) Make the Cilantro Jalapeño Crema


Cilantro Jalapeño Crema
 
Serves: about 1½ cups
Ingredients
  • 1 cup untoasted cashews - soaked in water for at least 15 minutes
  • ½ cup purified water
  • juice from 1 lime
  • ¼ - ½ of a jalapeño
  • handful of cilantro (tender stems included)
  • sea salt
Instructions
  1. Drain and rinse the cashews. Place them in an upright blender, along with the purified water, lime juice, jalapeño, cilantro, and sea salt to taste. Blend on high until smooth, adding small splashes of water if the sauce seems too thick. Taste for salt and adjust if needed. Keep refrigerated in an airtight container.
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  5) Roast the Cauliflower


Roasted Cauliflower
 
Ingredients
  • 1 very large or 2 small heads of cauliflower - chopped into bite-sized florets
  • olive oil or other cooking oil of choice
  • sea salt
  • freshly ground black pepper
  • ½ teaspoon cumin seeds
  • 6 scallions - sliced into ½" pieces
Instructions
  1. Preheat oven too 400° F (200° C). Prepare 2 parchment-lined baking sheets.
  2. Distribute the cauliflower between the baking sheets, drizzle with oil and sprinkle with salt, pepper, and cumin seeds. Mix to coat. Place in the oven and roast for 20 minutes.
  3. After 20 minutes, flip the cauliflower on both trays and add the scallions, mixing them into the cauliflower. Roast for 10-15 more minutes, or until the cauliflower is very soft and caramelized and the scallions are slightly charred.
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Recipes

These bowls are all about the creamy black beans, which make the best case for cooking beans from scratch. They turn out so velvety and flavorful, and you can change up the spices and aromatics based on your preferences. They’re delicious simply served over something starchy like rice or quinoa. But a few of our punchy, colorful toppings from prep day take them to that completely next level. Best part? These bowls come together in no time since you’ve done all the prep.


Creamy Black Bean Bowls
 
Serves: 4-6
Ingredients
  • about 5 cups creamy black beans (recipe above)
  • about 6 cups cooked rice or quinoa (recipe above)
  • quick pickled onions (recipe above)
  • cilantro jalapeño crema (recipe above)

  • other topping suggestions

  • cubed avocado
  • sliced cherry tomatoes
  • fresh cilantro leaves
  • sliced green onion
Instructions
  1. Serve the warm creamy black beans in individually portioned bowls, over warmed rice/quinoa, topped with quick pickled onions, crema, avocado, tomatoes, cilantro, and/or green onion.
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We’re so obsessed with these tacos! They repurpose the creamy black beans in a refried bean scenario, which gives them a totally new life. In addition, the tortillas get loaded up with our roasted cauliflower and scallions, quick pickled onions, crema, tomatoes, cilantro, and/or any other toppings you like on your tacos. The result is a perfectly filling and flavorful package that we crave constantly.


Refried Black Bean and Cauliflower Tacos
 
Serves: 4
Ingredients
for the refried beans
  • olive oil or other cooking oil of choice
  • ½ yellow onion - diced
  • sea salt
  • ½ teaspoon chili powder
  • 1 teaspoon smoked paprika
  • freshly ground black pepper
  • 2 cloves of garlic - minced
  • 2 cups creamy black beans (from above)

for the tacos
  • refried black beans (recipe above)
  • warmed corn tortillas or other tortillas of choice
  • warmed roasted cauliflower and scallions (recipe above)
  • cilantro jalapeño crema (recipe above)
  • quick pickled onions (recipe above)
  • cubed avocado
  • sliced cherry tomatoes
  • fresh cilantro leaves
  • hot sauce (optional)
Instructions
to make the refried beans

  1. Heat the oil in a large skillet over medium heat. Add the onion and a pinch of sea salt, and sauté until translucent, about 7 minutes. Add the chili powder, smoked paprika, black pepper, and garlic, and mix everything in for about 30 seconds, until fragrant. Mix in the beans and let them warm through.
  2. Mash the beans with a potato masher or a fork right in the skillet, until most of them are mashed, with some whole pieces remaining throughout. Cook for an additional 2 minutes, adding small splashes of water if the beans seem too dry. Taste for salt and adjust when needed. Serve warm in the tacos.

to make the tacos

  1. Spread a generous amount of black beans in the bottom of each tortilla. Top with the roasted cauliflower and scallions, dollops of crema, quick pickled onions, avocado, tomatoes, cilantro, and hot sauce, if using. Enjoy right away.
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We consider these brownies to be in the snacking category as opposed to being a full-on dessert. They still feel like a treat, but definitely not your most decadent treat in the world. They’re great for lunch boxes, and it’s always a good idea to keep a batch in the freezer for a wholesome dessert option. The raspberries are pretty crucial here. They contribute to the moistness of the brownies, and their tart berry flavor just goes so perfectly with the chocolatey brownies.


Black Bean Raspberry Brownie Bites
 
Serves: 12 brownies
Ingredients
  • 2 tablespoons ground flax seeds
  • 1½ cups plain cooked black beans (from recipe above)
  • 3 tablespoons soft coconut oil, plus more for oiling the tin
  • 2 tablespoons tahini, almond butter, or other nut butter of choice
  • 1 teaspoon vanilla extract
  • ¾ cup cocoa powder
  • ½ cup + 2 tablespoons coconut sugar
  • 1½ teaspoons baking powder
  • pinch of sea salt
  • about 6 oz fresh raspberries (or frozen but not thawed)
Instructions
  1. Preheat oven to 350°F (175° C). Prepare a 12 hole muffin tin by oiling each hole with soft coconut oil.
  2. In a small bowl, combine the ground flax with 6 tablespoons of water. Whisk together and let sit while you prepare the rest of the ingredients.
  3. In a large bowl, mash the black beans until smooth. Add the oil, tahini/nut butter, vanilla, cocoa, sugar, baking powder, and salt to the bowl. Mix everything together until smooth. Fold..
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Keeping the rhubarb content coming these past few weeks. No regrets :)
Crisps are the ultimate lazy dessert. They are messy by nature, which makes them very hard to get wrong. All you need to make a crisp is a layer of fruit, almost any fruit, mixed with a bit of sweetener and maybe some aromatics, and topped with the usually rolled oat-centered crisp element. Time in the oven will take care of the rest. The fruit will get jammy and bubbly, while the topping will become golden brown, mostly crispy, and a bit soft where it interacts with the fruit. Served warm with ice cream or yogurt, it’s pure heaven.
Our version features rhubarb and mango, both of which are still going strong where we are. They make a really special pair – we’re very excited about this one!


The beautiful, floral tartness of rhubarb really shines next to the jammy sweetness of mango, especially when they melt together in the oven. Ginger offers a little sunny sparkle, but you could skip it and still get delicious results. The pistachios in the crisp bring their beautiful savoriness and color, but again, you can easily sub them out with other nuts like almonds, pecans, etc.
This dessert is low maintenance and takes very little active cooking time as far as baking projects go, and the mango-rhubarb marriage is truly something worth experiencing at least once! Hope you enjoy this one :)


Mango and Rhubarb Crisp
 
adapted from Simply Vibrant
Serves: 4-6
Ingredients
for the filling
  • 1 lb rhubarb - sliced into 1" pieces
  • 3 yellow mangoes - pitted and sliced into ½" pieces
  • ¼ cup coconut sugar
  • 1 tablespoon ginger powder or grated 1" piece of fresh ginger
  • 1 teaspoon vanilla

for the crisp
  • 1 cup rolled oats (gf if needed)
  • ¾ cup almond flour
  • ¼ cup pistachios or other nuts of choice like almonds, pecans, etc. - chopped
  • 1 teaspoon baking powder
  • pinch of sea salt
  • ¼ cup maple syrup
  • ¼ cup coconut oil - chilled, plus more for oiling the baking dish
Instructions
to make the filling

  1. Preheat the oven to 375° F (190° C).
  2. Put the rhubarb and mango in an oiled 7" x 10" baking dish (or a baking dish of a similar size) and mix together with a spoon. Add the coconut sugar, ginger, and vanilla, and mix everything through. Set aside while you make the crisp.

to make the crisp

  1. Combine the oats, almond flour, pistachios/other nuts, baking powder and salt in a large bowl, tossing to combine. Add the maple syrup and stir to incorporate.
  2. Cut the chilled coconut oil into small pieces and add it to the bowl. Mix everything together with your hands, pressing the mixture between your fingers to incorporate the coconut oil into the crisp.
  3. Sprinkle the crisp mixture on top of the rhubarb and mango, and transfer the baking dish to the oven. Bake for 30 minutes, until the topping is golden. Cover the baking dish with a piece of parchment paper and bake for another 10 minutes, until the filling is jammy and bubbly and the rhubarb is cooked through. Remove the baking dish from the oven and let it cool slightly. Serve as is or with a scoop of ice cream/coconut yogurt on top. Enjoy!
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The post Easy Rhubarb Mango Crisp appeared first on Golubka Kitchen.

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This potato and fennel hash skillet meal makes for a very special breakfast/brunch, but it also works nicely as a wholesome lunch or dinner. And the leftovers taste like a really special potato salad! So it’s pretty versatile.
We’re obsessed with the combination of potatoes and fennel. Potato fennel soup is a staple (maybe we should share that recipe too?), and our love for that pairing definitely doesn’t stop there. Fennel is a polarizing vegetable, but I think that mostly has to do with its crunchy, anise-forward raw form. Cooked fennel takes on a completely new life – it’s sweet and silky, with a toned down anise flavor. If you’ve never tried it, you’re in for a serious treat :)

We’ll be making this whole dish on our Instagram stories later today, so you can see exactly how it comes together. The main chunk of time is dedicated to getting the fennel and potatoes golden and crispy. From there on out it’s just about topping it with all your favorite things. The caramelized fennel provides a beautiful sweetness, and the bell pepper gives this hash a crucial dose of juiciness. We included beans and spinach to make this a complete meal, but you could also omit them if you’re looking for a hash to accompany other, more filling breakfast dishes. Wishing you a nice weekend and hope you’ll give this a try <3


Potato and Fennel Hash Skillet
 
Serves: 3-4 as a main, 6 as a side
Ingredients
  • 3 medium Yukon gold potatoes (about 1 lb) - cubed into 1-inch pieces
  • sea salt
  • 1 large fennel bulb (about ½ lb) - stalks removed, cubed into 1-inch pieces
  • avocado/olive oil or other cooking oil of choice
  • 1 yellow onion - diced
  • 1 red, yellow or orange bell pepper - sliced into 1-inch pieces
  • 4 cloves of garlic - minced
  • 1 teaspoon brown rice vinegar
  • 1 teaspoon ground coriander
  • 1 teaspoon nutritional yeast (optional)
  • freshly ground black pepper
  • 1½ cups cooked black beans (15 oz can)
  • 2 packed cups spinach (optional)

  • topping suggestions

  • sliced scallions
  • cubed avocado
  • cherry tomatoes
  • sliced jalapeno
  • sliced radishes
  • hot sauce
Instructions
  1. Place the potatoes into a pot. Cover with plenty of water, salt well, and bring up to a boil over high heat. Boil for about 20 minutes, until the potatoes are easily pierced with a fork. At about the last 5 minutes of boiling, add the fennel and let it boil together with the potatoes, until the potatoes are done cooking.
  2. Meanwhile, heat oil in a large pan (a cast iron skillet is ideal) over medium heat. Add the onion, bell pepper, and a pinch of salt, and sauté until the onions are translucent and the pepper is soft, about 8-10 minutes. Add the garlic and mix it in for about 30 seconds, until fragrant. Remove the sautéed vegetables from the pan into a medium bowl and set aside until later. Wipe off any brown bits or pieces from the pan but no need to wash it.
  3. Once the potatoes are done cooking, drain them together with the fennel. Add more oil to the same pan you used for sautéing earlier and heat it up over medium heat. Add the potatoes and fennel to the pan, along with the vinegar, coriander, nutritional yeast (if using), black pepper, and more salt to taste. Stir once to combine, then spread out the vegetables in an even layer in the pan and let sit, undisturbed, for about 4-5 minutes. Once the underside of the potatoes looks golden, carefully flip the vegetables and let the other side brown for 4-5 minutes. Keep stirring the hash once every few minutes, until the hash looks golden and nicely browned in some places, about 25 minutes in total. Stir in the black beans and spinach (if using), letting the beans warm through and wilting in the spinach. Taste for salt and pepper, and adjust if needed. Serve the hash, topped with your choice of toppings: scallions, avocado, tomatoes, jalapeño, radishes, and/or hot sauce, or all of the above. Enjoy!
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It seems like we come back every year with a bean salad idea similar to today’s buffalo chickpea variation (see this sandwich and this salad). Beans do so well when combined with all kinds of sharp, punchy ingredients, like pickled items, herbs, and spices. Dressed up like this, they make for a flavorful and satiating component to include in sandwiches, bowls, salads, etc. They last a while in the fridge, which makes them great for meal prep and generally for thinking ahead.
This buffalo chickpea version features a balance of spicy, savory, sweet, and briny. It’s especially delicious in a sandwich format, but it can definitely be enjoyed a bunch of different ways.

The chickpeas are mashed and dressed with buffalo sauce, lemon juice, mustard, etc., and bulked up with pieces of roasted red pepper, olives, red onion, celery, and dried cranberries (which provide perfect little pockets of sweetness). Most of the ingredients here are pantry items for us/things that we almost always have in the fridge, so this type of lunch-saver is always at an arm’s reach. Maybe that’s the case for you as well? We hope you’ll give this one a try :)

Buffalo Chickpea Salad Sandwich
 
Serves: around 6 sandwiches
Ingredients
  • 3 cups cooked chickpeas (2 15 oz cans)
  • 3 roasted red bell peppers - cut into bite-sized pieces
  • juice from 1 lemon
  • 2 tablespoons to ¼ cup Buffalo hot sauce
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • ¼ cup olives and capers or just olives - chopped
  • packed ¼ cup dried cranberries - chopped
  • 1 large celery stalk - finely chopped
  • ¼ of a red onion - finely chopped
  • 1½ teaspoon garlic powder
  • 1½ teaspoon onion powder
  • handful of herbs of choice like dill, basil, parsley, chives - chopped
  • salt and pepper - to taste
Instructions
  1. Put half of the chickpeas and all of the roasted red pepper in a large bowl and mash with a masher until fairly smooth. Add the rest of the chickpeas and mash them in, leaving some pieces intact for texture.
  2. Add the lemon juice, hot sauce, mustard, olive oil, olives/capers, cranberries, celery, red onion, garlic powder, onion powder, herbs, and salt and pepper. Mix everything through, taste for salt and adjust if needed.
  3. Keep the buffalo chickpea salad refrigerated in an airtight container. Serve in sandwiches with fixings like lettuce, cucumber/tomato slices, or in salads, bowls, etc. Enjoy!
Notes
Buffalo hot sauce varies greatly in hotness from brand to brand, so taste as you go when you add it, until you have the desired level of heat.
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The post Buffalo Chickpea Salad Sandwich appeared first on Golubka Kitchen.

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Golubka Kitchen by Masha - 1M ago

Stopping by with a different way to celebrate rhubarb season today. Think strawberry milk, but made with beautiful, pink stalks of rhubarb and a few lush aromatics. It comes together quickly and can be enjoyed in a number of delicious ways.

You start this recipe out by stewing the rhubarb in maple syrup, which takes no more than 10 minutes and leaves you with a delicious rhubarb ‘jam’. You could stop right there and serve it on top yogurt, porridge, granola, or various desserts (like panna cotta). Or you could go on and blend the stewed rhubarb with some dairy-free milk. You can then enjoy the rhubarb milk multiple ways – on its own with ice, poured over iced matcha for a beautiful, spring matcha latte, or you could blend it with a frozen banana or two for an out-of-this-world rhubarb smoothie.
We employ the help of rose water and cardamom to complement the tart flavors of rhubarb in this recipe, but if you don’t have those, you could entirely leave them out or add your own aromatic twist – think cinnamon, cloves, pink peppercorns, orange blossom water, etc. Hope you enjoy this easy little idea! Wishing you a great rest of your week <3


Rhubarb Milk
 
Serves: about 4 cups
Ingredients
  • 1 lb rhubarb - sliced diagonally into ½" to 1" pieces
  • seeds from 5 cardamom pods, ground or about ½ teaspoon ground cardamom
  • ¼ cup maple syrup
  • 1 tablespoon edible rose water
  • 1 teaspoon vanilla extract
  • 3 - 3½ cups any dairy-free milk of choice
Instructions
  1. In a medium saucepan, combine the rhubarb, cardamom, maple syrup, rose water, and vanilla extract. Bring the mixture up to a gentle simmer and cook over medium heat for about 7-10 minutes, until the rhubarb is soft and jammy. Let cool to room temperature.
  2. In an upright blender, combine all of the stewed rhubarb with the dairy-free milk and blend until smooth. Transfer to an air-tight container and let chill completely in the refrigerator. Serve the rhubarb milk on its own over ice, over iced matcha, or blend with a frozen banana to make it into a smoothie.
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The post Rhubarb Milk appeared first on Golubka Kitchen.

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Spring has been super rainy for us (it’s been raining for almost a full week now!), with only a sprinkling of a few nice days, so cozy food cravings are still in full swing around here. I seriously can’t wait until freezing cold smoothies, raw salads, and huge watermelon mono-meals regain their appeal, but I definitely don’t mind living on this pot pie til then :) It’s got almost all the comforting features of a traditional pot pie, but is made with bright spring produce and a blanket of thinly sliced vegetables instead of the more traditional pastry-based crust.

Leeks, asparagus, peas, and spinach all made it into this pot pie in celebration of spring. There’s also quinoa for more substance and a stew-like texture, as well as carrots and zucchini. The crust is made up of thinly sliced potatoes (use new potatoes for the ultimate seasonal points) and zucchini. You could totally sub in your favorite pot pie pastry crust here if you’re looking for something even more substantial, store-bought biscuits would work too.
Don’t be afraid to improvise and include other spring goodies that you might find around this time of year. Green garlic, spring onions, and ramps could replace some of the leeks. Quickly blanched fava beans could stand in for part of the peas. Chives can be used for garnish instead of scallions, and chive blossoms will always offer the most beautiful finish. Hope you enjoy this one :)


Spring Vegetable and Quinoa Pot Pie
 
technique adapted from The First Mess cookbook
Serves: 6
Ingredients
  • avocado oil or olive oil
  • 2 leeks - white and pale parts only, thinly sliced
  • 2 medium carrots - sliced into half-moons
  • salt - to taste
  • 3 medium zucchini - divided
  • 5 garlic cloves - minced
  • about ½ teaspoon each of dried herbs - such as thyme, rosemary, marjoram (you can use fresh herbs as well, about 1 tablespoon minced total)
  • 1 tablespoon tomato paste
  • ¼ cup uncooked quinoa
  • freshly ground black pepper - to taste
  • ½ cup dry white wine
  • scant ¼ cup ground rolled oats or oat flour (gluten-free if needed)
  • 2½ cups vegetable stock
  • 1 small bunch asparagus - tough ends trimmed, cut into 1-inch pieces
  • 4 cups baby spinach or other tender spring greens
  • 8-10 oz fresh or frozen green peas
  • 2 medium new potatoes or Yukon gold potatoes - thinly sliced into rounds on a mandoline
  • fresh herbs - for garnishing
Instructions
  1. Preheat the oven to 375° F (190° C).
  2. Warm a generous drizzle of oil in a soup pot or very deep pan over medium heat. Add the leeks, carrots, and a pinch of salt, and sauté for about 7 minutes, until the leeks are soft. Meanwhile, dice 2 of the zucchini into medium cubes and mandoline the remaining 1 zucchini into thin rounds, setting it aside together with the mandolined potatoes.
  3. Add the garlic, herbs, and tomato paste and stir to incorporate for about 30 seconds, until garlic is fragrant. Add the diced zucchini, quinoa, more salt, and pepper, and stir to incorporate. Pour in the wine and turn up the heat to a medium high. Let the wine cook off and absorb for 1-2 minutes.
  4. Add the ground oats/oat flour and the vegetable stock to the pot. Bring everything up to a simmer and cook for 3-5 minutes, stirring periodically, until the mixture is slightly thickened. Turn off the heat and let the pot sit off the heat for a few minutes, then stir in the asparagus, spinach, and peas, mixing to lightly wilt the spinach. Taste for salt and pepper and adjust if needed.
  5. Spoon the stew into an oiled 9" x 9" baking dish (or a dish of a similar size), evening it out with a spoon. Arrange the mandolined potato and zucchini on top of the stew, overlapping them and alternating them in a pattern. Brush the vegetables with more oil and season with salt and pepper.
  6. Bake for 35-40 minutes, until the potato slices are fully cooked. Turn on your broiler on low and place the pot pie under the broiler for about 5 minutes, or until your crust is crispy, golden and blistered in places. Be careful not to burn the crust. Let the pot pie cool slightly and serve, garnished with fresh herbs.
Notes
You could divide the pot pie mixture and crust vegetables into small, single serve dishes or ramekins for individual pot pies. Just place the ramekins on a baking sheet and slide into the oven.
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The post Spring Vegetable and Quinoa Pot Pie appeared first on Golubka Kitchen.

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Rachelle Robinett is an Herbalist, Holistic Health Practitioner, and founder of Supernatural, a company dedicated to real-world plant-based wellness. Rachelle has been studying the relationship between plants and people her entire life – be that on a farm in the Pacific Northwest (where she grew up) to time with healers, specialists, and shaman in farther-away places. She now provides functional plant-based wellness services, products, and education to empower people to understand their health, and lean into it, naturally.

Routine

— Is routine important to you or do you like things to be more open and free?

This has changed a lot for me since launching my company and having total control of my schedule. I do schedule everything, but also move through life very intuitively. For example, on a day off I’ll plan to ride my bike but once I’m on it, it doesn’t matter to me where I go.
There are things I do routinely (meal preparation, exercise, rituals, sleep) but I never ignore instincts or anything my body is telling me. I love to be surprised but also care so much about how I spend every moment that planning is a big part of my life.

— What do your mornings look like? If they differ from day to day, describe your ideal morning.

No more alarm clock! Or, infrequently, which isn’t something I would have predicted for my life. I’ll wake up to open windows and the sounds of birds on a breeze. A glass of water with a tincture and probiotics. If it’s a day off, I’ll skip caffeine and head out for a run while I’m still sleepy. I love waking up while I run. A work day means a small cup of cold-brew with MCT oil and (currently, though it changes as I work with different herbs) mucuna pruriens and L-theanine.
I practice intermittent fasting daily so don’t typically eat until 11am or later but in the morning I’ll make a broth or giant green juice and also a smoothie, which becomes brunch.
A meditation ritual with some South American plants I’ve come to love and then it’s off to the races.

— Do you have any bedtime rituals that help you sleep well?

Getting away from blue light! If I’m near screens, they have physical filters and apps (like flux) installed to reduce the effect. Dimmed lights, incense, my “Zen Spa Stuff” playlist, and something to drink. There are always herbs at night as my energy tends to run very high, naturally. I cycle between kava kava, skullcap, valerian, poppy, lavender, and more.
Also very in love with a relaxing face-washing routine. :)

— Do you have any kind of mindfulness practice? 

I’m working diligently at becoming a more regular meditator. It’s most days now, but I’d like to deepen it. Otherwise, yoga, running and long bike rides silence my mind. I can practice yoga (ashtanga) for hours a day and be thrilled.

Sustenance

— Describe your typical or ideal meal for each of these:

Breakfast – A giant smoothie made with fresh tropical fruits and fats, ideally picked from a jungle farm that morning.

Lunch – All the vegetables, fresh and raw and local. Amazing olive oil, avocado, or coconut. Maybe some seeds. Seaweed too. Every color of the rainbow.

Snack – 100% cacao. Local.

Dinner – See lunch.

— Do you do caffeine and in what form? If not, what is your drink of choice in the morning?

Currently I have about ½ cup of cold-brew coffee that we make at home. I’m so high energy naturally that I often don’t finish it. Green juice is my favorite energy support. Otherwise I use water, food, sunlight and breath to adjust my energy.

— Do you have a sweet tooth and do you take any measures to keep it in check?

Dark chocolate – often homemade but if bought it’s 92 – 100%. I’ll eat that for breakfast, honestly. My sugar intake is so low that sweets cravings are rare but if they get aggressive I’ll have extra cacao in smoothies or elixirs, or eat more fruit, sweet potatoes/yams, etc.
Chocolate chip cookies are dear to my heart though.

— Are there any particular supplements, herbs, or tinctures/tonics that you take regularly and find to be helpful with your energy level and general wellness?

This evolves as I learn and grow too but …
– An excellent probiotic
– Personalized herbs. For me those are mood-supportive and nervous-system soothing. I use a combination of herbal teas (infused overnight), tinctures (HerbPharm are my favorite!) and well-sourced powders.
– Supplements depending on bloodwork, body composition and lifestyle.
– I’m seeing the greatest overall health changes in my clients who are working on gut health. It just affects so much!

Exercise

— Do you exercise and do you have a particular exercise routine that you repeat weekly? 

I live to move. Every single day if possible! If I skip more than two days, I get really restless. Running and yoga are my favorite, but I need both. I joke that running is my church; I treasure it and find it extremely cathartic. Yoga keeps everything balanced and I hope to have the practice for life. Weather permitting, I’ll ride my bike for hours but that just feels like play.
I’m also into strength training (aka lifting weights at the gym, which surprises people).
Overall, I consider exercise as essential as good food, water, and sleep. My preference for high-intensity exhaustive stuff comes from my high-energy personality but isn’t necessary for everyone. I’ve seen some of the fastest changes in my body with a daily yoga practice, some walking, and an excellent diet.

— Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it?

Absolutely heavenly. Excellent playlists are essential!
Also, just do it. ;)

Beauty

— Are there any foods, herbs or supplements you find to be helpful to your skin/hair/general glow?

I think people doubt me when I say greens, and especially green juice, are responsible for the glow but I really mean it. Veggies veggies veggies, healthy fat, tons of water, and sweat!

— Do you have any beauty tips/tricks you’ve found to be especially useful throughout the years?

Aside from food, water, rest, and sweat, I find that a consistent routine of gentle exfoliation and good quality rehydration (topically, that is) work best for me. Continually renewing the surface, allowing skin to breathe, and keeping it nourished with really simple ingredients (I love Egyptian Magic and fruit enzyme or honey-based masks) gives really great “face.” That said, I’m not an esthetician and have increasingly more respect for what I don’t know about skincare (thanks to spending more time with the professionals at CAP Beauty, especially) and it will differ for everyone.
What won’t differ is the value of a right diet to help reduce inflammation, increase circulation, maintain hydration, and provide enough energy for both exercising and rest. :)

Stress, etc.

— Do you practice any consistent routines in order to avoid stress?

Exercise and sleep have always been stress-reliefs for me. I’ve recently integrated more meditation, and herbs of course (especially nervines). What’s making the greatest difference, though, is – as with most things – addressing the root cause or source of the stress. Rather than just trying to breathe between emails, I’m looking at how to reduce email overall. Setting timers, limits on the number of meetings I’ll take each day, inbox pausing, and scheduling (and sticking to) more time truly offline. Personal days, screen-free evenings or weekends, etc.
If doing this, it’s important to prepare for there to be more to address when you return to it, so another part of the practice may be letting go of how much we want to engage with and choosing quality over quantity. Much harder said than done.

— What measures do you take when you sense a cold/general feeling of being under the weather coming on?

Heat and spice! I completely eliminate all sugar including fruit and yes, honey too. I put on three extra layers to get warm and stay warm. Garlic, ginger, and all sorts of spice. And rest. Essentially, I’m aiming to help my body reach a sort of break-point with the cold/flu, or to sweat it out before it even reaches a peak, which I’ve had a lot of success with.
Medicinal mushrooms can also be great for cold/flu season.

— How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate?

I’m working on this. (See above regarding stress avoidance!) My work is my play is my passion is my love so what’s not work is sometimes very hard to determine. My hypnotherapist friend suggests that if it makes me happy, perhaps it’s not important to distinguish. My partner has inspired me to take in information from sources entirely outside of my usual bubble, which is great for play, and avoiding a filtered or algorithmic existence.
This is a new practice for me. I grew up in a home that didn’t allow for play so it’s something I’m creating space for and learning how to do as an adult.

Motivation

— Describe the actions you take or mindset you try to tap into in order to stay on track with your self-care practice and being nice to yourself?

I’ve found that it’s just impossible to be my best self when I’m not taking care. It’s really priority number one (and two, and maybe three) at this point. That said, there are times when life when it’s worth compromising different things. Like, in my twenties when I worked my ass off (and loved it) in order to achieve certain things. Now, I feel freer to play and rest.
These bodies are our only homes in this life. I am so grateful to have one; I really think of it like my best friend and partner in existence.

— What do you consider to be the single most important change you’ve made to your routine or lifestyle in terms of wellness?

Learning how to eat entirely plant-based, and well.

— How do you deal with periods characterized by a lack of inspiration or procrastination?

Thankfully, I don’t have these. But, the opposite side of that spectrum is overworking, under-socializing, or burnout. And, existential crises which seem to strike when things are best. Rest and changes of scenery can do wonders.
(Lately, I have been exploring procrastination from the perspective of mindfulness, though. This is an enlightening talk on it.)

— A book/movie/class that influenced your view of self-nourishment or self-care.

Instead I’ll choose a couple of people:

My mom, who as a Dietician gave me the greatest start in understanding nutrition, but more importantly taught me how to listen to my body. Rather than bandaging symptoms, she showed us how to ask “why” and follow the clues to root causes.
My dad, an Anaesthesiologist who – much the opposite of Mom – taught us about medicine yes, but of more value he gave me the travel bug and experiences with wild nature that started and perpetuate my relationship with earth.
And, Wendy Green, who I met at the perfect time in my journey. She helped direct my then multitudinous health practices into a more singular approach, which I’ve honed and deepened since we met years ago. She also showed me how much I love ashtanga yoga, which is the gift of a lifetime. I’ll be back to her retreat for the third time this summer.

Knowledge

— Do you have any recommendations for those thinking of taking their career in a similar direction? Where does one start, where to find the education, how important is certification, etc.

This is one of the most common questions I receive! I appreciate Mountain Rose Herbs’ list of resources for those looking into schools, teachers, or even just books. It’s worth knowing which certifications are recognized by The American Herbalists Guild, though many people disregard the value of that and choose to study from great herbalists or schools that exist outside of the system. I’d recommend as much exploration and direct experience as possible in the form of classes, workshops, and apprenticeships before then committing to a longer-term study. Find someone whose approach you respect and identify with and learn from them in whatever ways are available.

— Tell us about HRBLS, your beautiful herb infused chew line!

Woo, HRBLS! These are my babies! Long story short, I wanted to give people an easy, delicious, beautiful but still very effective form of herbs. The HRBLS are gummies, or chews, that are equivalent to a dose of a tincture, a strong cup of herbal tea, or some capsules. They’re a marriage between functional food and herbal remedies. A snack medicine or treat with benefits.
Nerve Less is the first flavor (honeyed lavender tarragon) and includes my favorite herbs for daytime stress and anxiety relief, which so many folks come to me for help resolving. In the near future, we’ll announce the next flavor – okay flavors. :)

— And a last, fun one: what are your three favorite plants for the spring season and why?

– Nettle! Because it’s my bff (we grew up together) and the coolest combination of edible green, super-green plant medicine, and a natural antihistamine.
– Dandelion: I love the multi-taskers and like nettle, dandelion is an edible flower and bitter green (great for digestion), and medicinal top to root.
– Mimosa. “The tree of happiness” which blooms more in the summer than spring, but close enough. Aside from looking magical, it’s full of medicine – everything from antioxidants to DMT.

Fun and Inspiration

— What do you do to unwind or treat yourself?

Deep massages – two hours with the strongest hands I can find please! Acupuncture. Running, yoga, riding. TRAVEL.

The post Self-Care Interview Series: Rachelle Robinett appeared first on Golubka Kitchen.

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I consider these to be snacking brownies, rather than full-on dessert brownies. They’re vegan, gluten-free, flourless, and pretty lightly sweetened. They depend on steamed sweet potato for much of their fudgyness and even some of their sweetness. In other words, they’re pretty virtuous as far as brownies go. But not too annoyingly so, since they’re still plenty delicious. They’d make for a great lunchbox snack for kids or a midnight bite for students. They freeze well, too, so it’s good to keep a batch in the freezer to satisfy any kind of sweet tooth emergency.

We are huge fans of using sweet potatoes as an ingredient for good vegan desserts – see these truffles, this pudding, and this nougat. They do so many things: they bind, contribute moistness, add a bit of sweetness, but also largely act as a blank flavor slate. We are currently obsessed with steamed sweet potatoes and found that that method of cooking works beautifully for these brownies. Sweet potatoes come out incredibly silky when steamed, and the process also hydrates them quite a bit, which is crucial for that fudgyness in the brownies. Steaming generally cooks sweet potatoes faster than roasting them, so that’s another little bonus. Just a note that we used a Japanese, white-fleshed sweet potato for this photoshoot because that’s all they had at the store somehow. You can definitely use a regular, orange sweet potato.
Hope you’ll give these a try! Have a great rest of your week :)


Fudgy Sweet Potato Brownies
 
inspired by Minimalist Baker's black bean brownies
Serves: 12 brownies
Ingredients
  • 2 tablespoons ground flax seeds
  • 1 medium sweet potato - steamed until fork-tender and peeled
  • 3 tablespoons olive oil or soft coconut oil, plus more for oiling the tin
  • ½ teaspoon vanilla extract
  • ¾ cup cocoa powder
  • ¼ cup + 3 tablespoons coconut sugar
  • 1½ teaspoons baking powder
  • generous pinch of sea salt
  • dairy-free dark chocolate chips - for topping
  • optional: nuts, and/or coconut flakes - for topping (we also used rose petals, which should be added after baking)
Instructions
  1. Preheat oven to 350°F (175° C). Prepare a 12 hole muffin tin by oiling each hole with olive oil or soft coconut oil.
  2. In a small bowl, combine the ground flax with 6 tablespoons of water. Whisk together and let sit while you prepare the rest of the ingredients.
  3. In a large bowl, mash the sweet potato until smooth. You should have about 1¾ - 2 cups of sweet potato flesh. Add the oil, vanilla, cocoa, sugar, baking powder, and salt to the bowl. Mix everything together until smooth. Fold in the flax mixture, which should be thickened to a raw egg-like consistency at this point. You can also do all this mashing and mixing in a food processor if you prefer.
  4. Distribute the brownie mixture in the oiled muffin tin, patting it down into the muffin holes somewhat evenly. I like to use slightly dampened hands for this, but you can also use a wetted spoon. Top each brownie with some chocolate chips and any other topping of choice, if using. Place in the oven and bake for 28-30 minutes, until the brownies are dry to the touch on the outside but still quite fudgy inside. Let cool for at least 20 minutes before removing the brownies from the pan. Keep refrigerated or frozen in an air-tight container.
Notes
These brownies are very mildly sweetened. If you prefer a sweeter brownie, I would recommend adjusting the amount of sugar to a full ½ cup. Since this is vegan batter, you can also safely taste it for sweetness before baking and adjust as needed.
3.5.3226

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Adriana Ayales is a rainforest herbalist from Costa Rica and the founder of herbal apothecary Anima Mundi. We are in love with Adriana’s world and creations, and so excited to share this interview.

Routine

Is routine important to you or do you like things to be more open and free?

Although I love the grounded power of routine, I’m living in a phase of being open and free. With kids, and a beyond full time devotion to running a business, I just ride the waves as they come. I’ve learned to surrender that not everything has to look the way it should look. Life’s situations and patterning moves around like the seasons.

What do your mornings look like? If they differ from day to day, describe your ideal morning.

I love getting up before the kids, and sneaking into the kitchen to make myself a healing cup(s) of medicine. First thing I do is a big ole’ cup of vitamin C rich goodness, sometimes its mangosteen hibiscus with a lemon squeeze, or fresh picked turmeric from the garden grated with ginger, along with camu camu and lemon water. Then I make a seasonal fruit bowl of sorts, with oatmeal, or homemade granola loaded with mineralizing herbs (like nettle or mesquite powder). Followed by my favorite, and not so healthy friend, Coffee. Ah coffee. I can’t tell you how wonderful locally grown heirloom coffee is here, paired with deliciously fresh cacao and medicinal mushrooms and homemade almond.

— Do you have any bedtime rituals that help you sleep well?

Massaging the face, forehead and skull with warm oil at night is one of the simplest and most restorative practices we can do to induce deep sleep. I love using a mix I make at home of jojoba oil, with rosehip, infused with clary sage and a fine sandalwood. Another one of my all time favorites for evening relaxation is blue lotus.

— Do you have any kind of mindfulness practice? 

Sipping tea mindfully in nature, witnessing time in silence is one of my favorite things. I tap into my feelings, breath, mind, and begin to clear energy.

Sustenance

— Do you do caffeine and in what form? If not, what is your drink of choice in the morning?

I do love caffeine. Growing up in Costa Rica has woven me into loving a good cup of locally roasted coffee. Depending on the day, I love adding reishi, or a mix of medicinal mushrooms, raw cacao with mucuna, along with a homemade plant based milk. I also love having an aged puerh, or traditional matcha with added herbs for nourishment, like moringa.

— Do you have a sweet tooth and do you take any measures to keep it in check?

Sometimes I do, especially when I’m tired or running on low energy. When i’m over-worked, or running on stress I definitely crave more carby and sugary things, and this is usually due to skipping a meal, or needing a quick-fix.
Some tips I bare in mind during stressful moments that ignite the sweet tooth (or just in general!) are: always go for fruits before you opt for a sugary dessert, always choose low glycemic sweeteners vs. sugar (some faves are coconut sugar, maple syrup, and real stevia extract — not the synthetic ones!) For carbs avoid empty carbs and refined flours, and opt for ones that are more easily absorbed, like coconut, almond and cassava flour.

Are there any particular supplements, herbs, or tinctures/tonics that you take regularly and find to be helpful with your energy level and general wellness? 

Oh my, so many! I seasonally change my herbal intake, but certainly stick with some favorites. I love having my potent “singles” (single herb tinctures) on me at all times, like shisandra berries and blue lotus. A Brain tonic while I’m working, usually with herbs like gotu kola, ginkgo, brahmi and lion’s mane mushroom. Two that I dose with very often are the Happiness tonic (st johns wort, mucuna, ashwagandha, etc.) and euphoric/mood elevating herbs like catuaba, mucunam muira puama and damiana. I also love our Liver formula for daily cleansing and nourishment, like the moringa, burdock, nettles, chlorella. And of course beauty herbs like He Shou Wu, Mangosteen and more!

Exercise

— Do you exercise and do you have a particular exercise routine that you repeat weekly? 

Absolutely, I love doing a mix between yoga and pilates.

— Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it?

I love the torture! When I feel a little lazy and not like suffering in an intensive workout, I just remind myself how excellent I feel when I finish it. Not just seeing physical results, but especially the mental peace and happiness after working out.

Beauty

— What is your idea of beauty – external, internal or both?

A feeling of wholeness. When your mood is high, your gut is vibrant, and you feel confident and beautiful. When there is no sense of lack, imbalance or deficiency. When you feel aligned.

— What is your skincare approach – face and body?

I love making my own body and face oils. I usually infuse collagen boosting herbs, and skin strengthening herbs and lather up. I also like to keep things simple, like using cacao butter with coconut oil, or just a fluffy shea butter for deep moisture. 

— Are there any foods, herbs or supplements you find to be helpful to your skin/hair/general glow?

Yes! I’m a big fan of eating herbs and supplements that protect the skin, increase our own collagen receptors and help activate our natural glow. The herbs I designed for the vegan collagen formula have been my go-to’s for quite sometime. Horsetail, He Shou Wu, Calendula, Nettle seed + leaf, Comfrey, and others like Mangosteen, Camu Camu and Hibiscus are great for the skin too.

— Do you have any beauty tips/tricks you’ve found to be especially useful throughout the years?

I love making edible masks. Infusing a high potency extract into a raw clay and avocado, along with an activating source like apple cider vinegar, or more protein like flax, and making a smooth paste to lather all over the face, body and even hair is one of my all time favorites.

Stress, etc.

— Do you practice any consistent routines in order to avoid stress? 

Visualization is huge for me. Sitting in silence and tuning in is vital, along with the help of nervines and adaptogenic herbs that assist in de-compression like skullcap, blue lotus and ashwagandha.

— If stress cannot be avoided, what are your ways of dealing with it?

I like taking a walk or hike in nature, get in the ocean/lake/river or any kind of body of water. I completely unplug from work, the phone, or computer.

— What measures do you take when you sense a cold/general feeling of being under the weather coming on?

Before the cold kicks in, I take strong echinacea extracts in a soothing tea, mixing turmeric, lemon, grated ginger, apple cider vinegar, garlic and aloe in warm water. It works every time. I make a large batch and dose all day long —  even my kids love it! 

— How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate?

This certainly overlaps for me, which can honestly be a bitter sweet reality. I love everything surrounding plants, and its medicinal uses, as well as teaching, and medicine making. I love that my business is all about honoring ancestral ways, plant medicine, the art of herbalism, righteous cultivation, and medicine making. Yet, like any business owner would understand, there are many tasks to the job that are exhausting and certainly not what made you fall in love in the first place. For me personally, I’ve learned to reconcile by doing what I love doing the most, medicine making and wildcrafting. I made a commitment to myself in making space for this no matter what, and not disregarding it by prioritizing business with the things that don’t really matter in life. It’s vital that we take moments in our free time that refine our focus and intention in life, re-align to what inspired the dream, without getting side swept with “busy-ness”.

Motivation

— Describe the actions you take or mindset you try to tap into in order to stay on track with your self-care practice and being nice to yourself?

Over the last couple years I’ve struggled with this because of having babies. Which I’m sure a lot of new moms can relate to this! Every time I get a moment between being a mother, wife and business owner, my priority to feel more self loving (and more human!) is yoga. The simple act of getting oxygen, doing conscious breathing, and distracting the monkey mind from its patterning, you become yourself again. 

— What do you consider to be the single most important change you’ve made to your routine or lifestyle in terms of wellness?

Herbs. Integrating plant medicine into everything has significantly changed my body mind and soul.

— A book/movie/class that influenced your view of self-nourishment or self-care.

Off the top of my head I love these: Healing with Whole Foods with Paul Pitchford, Gabriel Cousens’ Spiritual Nutrition, The Body Ecology Diet by Donna Gates, and of course The Medical Medium by Anthony William.

Knowledge

— What was your path to becoming an herbalist and starting Anima Mundi?

Growing up I learned closely with curanderos on plant medicine and rainforest herbalism overall. I then attended herbal schools in California where I learned a lot of native, northern and european herbalism. Life somehow took me to NYC (a place I NEVER thought I would ever go to) after living in California for quite some years, and I started practicing privately as an herbalist. I kept noticing the common trends, symptomology and imbalances folks that came in had, and started developing “mother formulas” to be able to make large batches.

How do you approach sourcing herbs for Anima Mundi

First and foremost we try to create a direct relationship with the people/farmers that cultivate. Although we value certification of prime ingredients, there are many ethical wild crafters and farms that do not have special certifications, yet cultivate sustainable practices and have quality products that we also like to support. We are also adamant of supporting local economies as much as possible, particularly with rainforest herbs sourced directly from indigenous people, supporting their craft as well as ethically crafted botanicals.

What are some of Anima Mundis best sellers?

Our plant-based Collagen Booster, Happiness Tonic, Adaptogenic Immortality Tonics, Curam Beauty Elixir, our 100% Coconut Cream Powder, Mushroom Mocha Milk and more…!

Fun and Inspiration

— A book/song/movie/piece of art to feed the soul:

Book – Women Who Run with Wolves
Song/Album –  Cuatro Vientos / Danit
Movie –  Loving the The OA lately!
Piece of Art –  Ayahuasca art by Pablo Amaringo

Photos by Renee Byrd and from Anima Mundi’s IG / This post contains Amazon Affiliate links.

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Today we’re sharing a serious crowd pleaser of a recipe from Liz Moody’s beautiful new cookbook Healthier Together. Liz’s book is all about falling in love – with food, with her husband, and with the way that cooking and eating brings people together. It provides gentle encouragement for getting into the kitchen with someone else, whether a friend, a partner, or family, and for getting healthier together by nurturing relationships and eating considered and tasty, home-cooked food.
I’ve never actually tried General Tso’s chicken, but was immediately attracted to this cauliflower version in the book. I think that the appeal of glossy, sticky, sweet and sour goodness served over a mound of fluffy white rice is pretty universal!

Liz’s recipe hits all of the aforementioned flavor and texture notes and then some. The cauliflower turns out beautifully gingery and garlicky, with an intensity of flavor that you would expect from a restaurant dish. But it’s also made with what I imagine to be way more wholesome ingredients than traditional Chinese takeout. There’s rice flour instead of wheat for anyone avoiding gluten, tamari instead of soy sauce, and coconut sugar instead of white sugar.
All of the recipes in Healthier Together serve two, making it a great book for those cooking with a partner or a roommate, or even just for themselves. But as Liz suggests, it would be a great idea to double this General Tso’s Cauliflower recipe and serve it as an app at a party. Other recipes we’re super excited to try: Mexican Street Corn and Quinoa Bowl, Broccoli Rice Tabbouleh with Lemon and Dill, Caramelized Parsnip Steaks with Zesty Chimichurri, Brussels Sprout & Toasted Almond Tacos, Extra Bloody Mary, and Carrot Cake Breakfast Cookies. For all the 100% plant-based friends, it’s worth mentioning that this book is not vegetarian or vegan, but about 80% of the recipes are vegetarian, vegan, or can be made plant-based with suggested substitutions. Hope you’ll check out this stunner!


General Tso's Cauliflower
 
Serves: 2
Ingredients
  • ¾ cup rice flour
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground ginger
  • generous pinch fine-grain sea salt
  • 1 medium head cauliflower, cut into florets
  • 1 tablespoon toasted sesame seed oil
  • 1 tablespoon peeled, minced ginger
  • 2 garlic cloves, minced
  • 3 tablespoons tomato paste
  • ¼ cup tamari or soy sauce
  • 3 tablespoons rice vinegar
  • ¼ cup vegetable broth
  • ½ cup coconut sugar
  • 1 green onion, white and light green parts only, thinly sliced, to garnish
Instructions
  1. Preheat the oven to 425°F. Line a baking sheet (or 2, if you have them) with parchment paper.
  2. In a large bowl, whisk together ½ cup of rice flour, ½ cup of water, the garlic powder, ground ginger, and salt. Dust the cauliflower with the remaining ¼ cup rice flour, then dredge the florets in the wet rice flour mixture until well coated, shaking off any excess. Arrange on the prepared baking sheet, spacing them apart. Bake for 25 to 40 minutes, flipping once halfway through, until golden brown all over (the smaller the florets, the faster they’ll cook). Transfer to a large bowl. Keep the oven on and the lined baking sheet handy.
  3. Heat the sesame oil in a small pot over medium heat. When it shimmers, add the ginger and garlic, and sauté, stirring constantly, until fragrant, 2 to 3 minutes. Add the tomato paste, tamari, rice vinegar, broth, and coconut sugar, whisking to combine. Bring to a boil, then reduce the heat to low and simmer, stirring occasionally, until reduced by about one-quarter, about 5 minutes
  4. Pour the sauce over the cauliflower and toss to coat well. Transfer the cauliflower back to the baking sheet and bake for an additional 10 to 15 minutes, or until the cauliflower is dark brown but not burned.
  5. Serve topped with the green onions.
3.5.3226

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