Nourishment

Summer Vegan Pesto Zoodle Pasta + Bonus Meal

I lovvveeee the zoodle invention and I forget how easy, nutritious and delicious it can be for a quick dinner or potluck creation. This weekend I was inspired to get into the kitchen without turning on the oven since it is so hot. Yet, I wanted to make a delicious meal. 

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Instead of wasting time setting up my spiralizer (which in reality only takes a few minutes). I took 4 medium sized zucchinis and used a vegetable peeler to create pappardelle sized zucchini noodles that were so delicious! I lightly sautéed them in olive oil for 2 minutes until they lightly softened and turned a brighter green.

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I then mixed these zoodles with a homemade vegan pumpkin pesto that was so delicious I keep using the leftover pesto as a veggie dip or I mix into salad dressings. 

In a bullet I mixed:

  • 1 cup of fresh basil (washed without the stems)
  • 1/4 cup cold-pressed olive oil
  • 1/3 cup fresh pumpkin seeds
  • 2 garlic cloves
  • salt & pepper to taste
  • (optional to ad nutritional yeast for a "cheesy" flavor)

*Adjust consistency to your liking. If you want it thicker, add more pumpkin seeds. If you like it thinner, add more olive oil.

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In a big bowl, I combined the cooked zoodles with the pesto and added a bit more salt and a 1/4 of avocado, because avocado goes well with anything. 

Bonus! Since using the veggie peeler on a zucchini can be difficult to use the entire vegetable and I don't want to waste food, I use the left over zucchini scraps and saved them to roast with other vegetables for another meal. Two meals in one. Say whattt!

Let me know if you try this meal at home. Feel free to tag your creation on Instagram @OneWade

 Zucchini, sweet potatoes and onions with olive oil and salt on 400f for 30 minutes. 

Zucchini, sweet potatoes and onions with olive oil and salt on 400f for 30 minutes. 

Beet Strawberry Mint Lemonade

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Summer is here and the livin is easy. While I am soaking up the summer sun at an all day BBQ or hanging by the pool I crave something refreshing and delicious. Rose is delightful, but sometimes I am not in the mood to drink, yet I want to feel festive. I was recently inspired by this Beet Mint Lemonade I had Deru Market for brunch. So this MDW I was inspired to whip up my own version. 

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Ingredients: (enough for 2 drinks)

  • 1 can of La Croix (Pampelmousse)
  • 1 fresh beet (washed and skinned)
  • 6 frozen strawberries
  • Juice from 1 whole lemon
  • 1 sprig of fresh mint 
  • handful of ice

Directions:

  1. In a blender (or juicer if you have), blend the beet, strawberries, lemon juice and mint until evenly blended
  2. Add ice and half of a La Croix to each cup, followed by the beet/strawberry/mint/lemon juice
  3. Garnish with extra mint & enjoy!

Although I didn't try it, I could see this drink being pretty tasty with a splash of vodka as well ;). The fresh beet and strawberries make this drink full of vitamin B, C & K as well as the beet and lemon bonafides that support liver detoxification. 

Let me know your thoughts when you enjoy this summer mocktail (or cocktail). 

 

Anti-Inflammation Week

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This week is one of my very favorite weeks: my ‘anti-inflammation’ week for my mind, body and soul. I try to reduce inflammation in my physical, mental and emotional system to prime myself for a cleaner and clearer slate for the new year.  Join along and let me know how you feel as you step into 2018!

These days are the last few pages of the 2017 chapter—a time to simmer in the holiday warmth, finish up any loose ends and start to dream-storm what 2018 gets to look like. I consider this week holy. Time feels slower, emails are quiet, more reading gets done and there is a natural cheer in the air, filled with Happy New Year wishes. The holidays can be a whirlwind—travel, different routines, rich and decadent food can throw you off your game. No matter how mindful you are. But practicing some intentional self-care can put you back on track and in the driver’s seat so you can head into 2018 feeling your best.

 

For my mind:

Being consistent with my daily meditation practice is a game changer, even if I can only fit 10 minutes in my morning routine. Not only do I feel calmer and clear-headed, but I also notice I am less emotionally reactive and manage stress more effectively. My meditation practice doesn’t just make me feel good, I know it is also doing good for my brain. A study conducted by Carnegie Mellon demonstrated that participating in a 3-day mindfulness meditation retreat generated more functional connectivity between areas of the brain and showed lower levels of inflammation in blood work than a similar demographic of people who completed a 3-day, relaxing mindfulness retreat. This research proves the importance of a meditation practice. It can have a positive impact on one’s physiology and actually reduce inflammation in the mind and body. I’m especially amazed that in just 3 days the scientists could detect a difference in the participants’ biochemistry.

Meditating not only feels pleasant, but I consider it a routine, just like brushing my teeth. Meditating reduces brain inflammation, just like brushing my teeth reduces gum inflammation, and my practice leaves my mind feeling minty fresh and clean, just like after a good tooth-brushing session. Staying consistent with my morning meditation routine re-grounds me so I can feel more mentally refreshed and open to the possibilities of the New Year.

 

For my body:

I don’t believe in diets or restricting myself (because life is too short to not enjoy!). However, I do believe in mindful eating and making more intentional food choices based on the wisdom and cravings of my body. For instance, post holiday ho-down, I typically notice I feel sugar-overloaded, dehydrated, and bloated. Sound familiar? Usually this combination is the result of eating more decadent food than I am used to and not being as physically active. That’s why in anti-inflammation week, I make sure to focus on what I am fueling myself with and how I move my body.

The magical three fueling tips, I practice this week are WSC—hot water, soup and cruciferous vegetables to restore my body’s equilibrium.

1.     Water — especially hot water! with lemon, ginger and a cinnamon stick. This 3-some aids in digestion and reducing inflammation. I drink this first thing in the morning and continue to re-fill this concoction with additional hot water throughout my day.

2.     Soup — I love how comforting, nutrient-dense and filling soup can be, especially when it is non-dairy.  I prefer to make a bunch of homemade soups so that at least one of my daily meals can be soup-based, to support my digestive track getting a bit of a break. Some of my go-tos are homemade chicken vegetable, lentil sweet potato or broccoli.

3.     Cruciferous veggies — at every meal. These vegetables are typically what you think of when you imagine fibrous vegetables: kale, broccoli, cauliflower, bok choi, broccoli rabe, brussel sprouts, cabbage, etc. Research suggests that a phytochemical, sulforaphane, found in these veggies have endless health benefits that helps detoxify the body’s system. I make sure to have a medley of different vegetables throughout my week.

And of course I sweat!  This week I tend to be less in the yoga and Pilates mindset and crave more cardio classes such as spin, speed-walking or a run. Sweating is key to flushing out the lymphatic system and getting my blood flowing to help cleanse and neutralize my internal bio-dome as much as my emotional and mental.

 

For my soul:

Slower, colder and quieter days call for space to be introspective and creative. Typically I love to be creative in the kitchen, but post the holidays, I try to keep it simple so my creative outlet gets to come alive in the form of writing or collage-making. I spend time letting my mind wander and connect to my voice. This sometimes comes out in the form of free-writing, poetry or a personal story. This week, building my 2018 vision board called my name. I rummaged through old magazines and selected what images stand out for my 2018 mindset and inspiration.

Due to all of the holiday parties and festivities, I crave to be a bit more introverted this week. I minimize the desire to numb or mask my true emotions with social media or Netflix-binging and instead, go inwards to connect and have my soul goals listened to and honored. I cut through the inflammation of the loud external world and work on dialing it in to what truly matters.

Intentionally making space to take care of myself in this holistic fashion honors my 2017 and is the best investment I can make for my year to come. How are you honoring your 2017 while gearing up for 2018? Share with me in the comments below. 

Celebrate!

July 4th is just a few days away. What are your plans to celebrate? Whether you are going to light a sparkler or not, this long holiday weekend is the perfect time to think about how you celebrate the little and big markers in life.

 

For instance, we are officially halfway through 2017. Instead of racing through the second half of the year, I want to welcome you to take a moment to pause and reflect on all you have accomplished this year, big or small. Take 5 minutes right here, right now to brain-dump all of your accomplishments. Maybe you moved cities, changed jobs, met your savings goal, made three new friends, got an award at work, tried a new workout regime, went on a date or started cooking more at home. Whatever you accomplished, make sure to CELEBRATE! If you set your 2017 word of the year, take a moment to look back at your intention and check your alignment. Do your current accomplishments line up with the essence of your word? If you have been consistently practicing and connecting to your intentions, it is pretty amazing to see what happens when you stay focused.

 

Now, when it comes to celebrating, there are so many ways to do it! You can scream and jump up and down like you won the lottery, you can call loved ones to share the exciting news, you could treat yourself to an indulgent day at the spa, or go out to a delicious dinner. How do you celebrate? Personally, I love celebrating big and small milestones with food! Food is a creative expression that gets to create connection and a shared experience for all of those involved. So, whether you are celebrating the 4th of July, that we're halfway through the year, your individual accomplishments or just the fact that it is summer, think about how you want to celebrate. If you also love celebrating with food, check out my Summer Fuel Pinterest board for some delicious BBQ and summer-inspired recipes.

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Here are just a few things I am personally celebrating this moment:

I am celebrating the launch of my new meditation podcast! Woohoo! Centered int the City Podcast is a place and virtual space for you take a mindful moment, pause and connect. This podcast is full of modern meditations you can practice anywhere at any time. All of the meditations are geared to supporting you navigating the twist and turns of living in the rhythm of the city. If you are interested in celebrating with me and helping to spread the word, email me here and you will enter to win some prizes! I will be sending another email when it officially launches in a few weeks.

I am also celebrating my up coming meditation workshop at The Riveter on July 12th. If you haven't heard of the Riveter yet, it is an amazing co-working space designed by women for women, emphasizing wellness in the workplace. If you are in the Seattle area, I would love to see you there! I will be leading a 45-minute workshop combining light stretching, meditation and discussion. It is a great way to break up your week and feel more energized and centered (without having to put on activewear). 

Finally, I'm celebrating that I reached a personal financial savings goal! In January, I had a clear understanding of the total amount I wanted to save by July 1. I divided that total by 6 months so I knew exactly how much I wanted to save each month. Breaking this big financial goal into mjni-goals made it feel more attainable and realistic. There is so much power in getting clear about what you want and going after it!   

All of these celebration align to my 2017 word, abundance, because I have stepped outside of my comfort zones, connected to the plethora of opportunities and felt the freedom of choice. I am looking forward to celebrating all of this and so much more over several BBQs filled with family and friends this weekend! I'd love to hear what you are celebrating and how you are celebrating! Feel free to share on social media and tag @onewade #SummerofSelfCare.

Recipes to Comfort the Soul

In times of instability, I pay attention to what fuel I'm putting in my body because I know it effects my mood, emotions and overall energy.  For the past few weeks, I have noticed my body craves more soups and fats and is less hungry for a full, balanced meal (ie meat, veggies, carb).  I have lost my appetite for salads and instead yearn for something warm and smoothing.  I think some of these cravings are natural due to the winter weather; however, the instability of our government has me also searching for comfort and stability within myself. Instead of overeating on heavy carbs or overly-processed sugars to numb my emotions and feel even worse, I am flexing my mindfulness muscles and serving myself nutrients and comfort my body craves.  I want to help heal, hug and support myself compassionately through this trying time rather than fill myself with fuel that makes me feel worse.

Here are a few recipes I have whipped up in the kitchen that I want to share with you—with the hope they inspire you to be mindfully taking care of yourself form the inside out.  Try them out and let me know how they make you feel!

Do you have any other, comforting healthy recipes you want to share?  Feel free to pass them along in the comments below!

 

Lentil Sweet Potato Soup

 

So delicious, nutritious and satisfying! I could have this soup every week and never get sick of its taste and texture.

Ingredients:

  • 3 small/medium sweet potatoes chopped into 1/4 inch chunks
  • 2 large carrots chopped into 1/4 inch chunks 
  • 1 yellow onion, diced
  • 32 oz. vegetable stock
  • 1.5 cups dried lentils (any variety will do); make sure to rinse first
  • 3 garlic cloves, diced into small pieces
  • 1-2 inches of raw ginger, chopped into small pieces
  • 1-2 tbsp. curry powder
  • Salt/pepper to taste
  • 1 tbsp. Olive oil

Directions:

Prepare all of your ingredients by washing and cutting all vegetables, garlic, and ginger.

1.     In a big pot, place on medium heat and add olive oil, then chopped onions. Cook the onions until soft and translucent (~3min)

2.     Add the garlic, wait a couple of minutes

3.     Next, add carrots for a few minutes

4.     Then add sweet potatoes

5.     Season with salt and pepper

6.     Add the vegetable stock and turn the stovetop to medium/high until the soup boils

7.     Throw in the raw ginger and, if you like garlic, you can add extra, whole garlic cloves

8.     Once the soup boils, add washed lentils and curry powder and place a lid on the pot to let the soup simmer on medium for 20-30min

9.     The soup will be ready when the lentils completely cook. They should feel soft to touch.

Keep leftovers stored in a glass container in the fridge for future lunches and dinners for the week.  

 

Magical Toast

 

Remember eating cinnamon sugar toast when you where a kid?  It was one of my favorite weekend treats growing up.  Since I can’t stomach adding raw sugar onto any of my foods, I love to create a slightly healthier twist on one of my favorite childhood snacks.

Ingredients:

Directions:

1.     Toast bread in a toaster until desired crunchiness

2.     Slab 1 tbsp. (or more) of butter evenly on the toast

3.     Let the butter melt and then enjoy every sweet and savory bite!

The sweet bread with the rich, fresh and salty taste of the butter is the best combination and super comforting for breakfast.  The fat helps keep me full longer and the sweet taste tickles my taste buds.

 

Leek & Carrot soup

This broth helps open my lungs, my nasal passageways and feels like I am fueling my body with liquid love.

Ingredients:

  • 2 large leeks chopped from the white tips to the bottom of the darker green
  • 2 large carrots cut into 1/4 inch pieces
  • 32 oz. vegetable stock
  • 1 tsp. turmeric
  • 3 garlic cloves, sliced
  • Salt & pepper to taste
  • 1 tbsp. olive oil

Directions:

1.     Wash and chop all vegetables

2.     In a pot, heat olive oil on medium then add leeks and cook until they are translucent.

3.     Add the garlic and cook until soft

4.     Add carrots into the mixture

5.   Add salt & pepper and let these flavors cook for 5 minutes

6.     Add the vegetables stock followed by turmeric and more salt & pepper if needed

7.     Cover the pot and let the soup reach a boil. Once the soup boils, keep it on a simmer until carrots are tender (~15min). The longer the soup simmers the more flavorful it will become, but it is ready to enjoy at any moment!

 

Steel Cut Banana Bread Oatmeal

I am not usually a huge fan of oatmeal, but this oatmeal makes me feel like I am giving myself a hug from the inside out.

Ingredients:

  • Steel Cut Irish Oatmeal
  • Fresh or frozen blueberries (if frozen, soak in warm water until they soften)
  • 1 tsp. hemp seeds
  • Cinnamon
  • 1-2 tsp. maple syrup
  • Chopped walnuts
  • Chopped banana

Directions:

1.     Cook oatmeal following directions on the package.

2.    When oatmeal is almost ready, add banana into the mixture until is softens and starts to melt

3.     When the oatmeal is at a desired consistency, transfer to a bowl and top with blueberries, hemp seeds, walnuts, cinnamon and maple syrup

 

Vegan Cauliflower Soup

Check out the full recipe here.

Dark Chocolate Pumpkin Chocolate Chip Paleo Brownies

Luckily there was one left to snap a photo of!

I would say I tend to have weekly creative time in the kitchen -- where I get inspiration off of Pinterest to play with various flours and and chocolate (everything must have chocolate in my book) and make something delicious! I love my sweet treats and I love to bake, but I don't enjoy indulging in treats made from white flour or sugar, so I add healthy twists and substitute in almond flour, coconut flour, coconut sugar, maple syrup or honey as a way to make that indulgent treat even more satisfying but nutritious. I love making these treats and sharing them with loved ones or keeping them frozen and enjoying them throughout the week, I haven't made brownies this delicious since they came out of a Ghirardelli box. Check it out and let me know what you think. 

 

Ingredients:

  • 1 egg
  • 1/2 tsp Baking Soda
  • 1 cup unsweetened cocoa powder
  • 1 tbsp coconut flour
  • 1/4 tsp salt
  • 1 1/2 tsp vanilla extract
  • 2 tbsp coconut oil (melted)
  • 1 cup pumpkin pure
  • 1 cup coconut sugar
  • 2 tbsp pure maple syrup 
  • 1 1/2 cup dark chocolate chips

 

Directions:

  • Pre-heat oven to 350F
  • In a large bowl, combine all of the ingredients with an electric mixer, except for the chocolate chips 
  • Stir in chocolate chips before transferring batter into a brownie pan 
  • Bake for 25 minutes and then let cool completely before cutting into pieces. (If they are too hot they might be more crumbly, so it is best to let cool as long as you can resist). 

Recipe adapted from: http://www.paleorunningmomma.com/triple-chocolate-pumpkin-brownies-paleo-nut-free/

Rainbow Salad

I love cooking with color! The idea of fueling my body with a variety of vegetables that have a variety of nutrients gets me so excited! Not only do I love hydrating my cells with vegetables, but I love the concept of keeping my body strong from the inside out. One of my favorite ways to make a salad (or any dish for that matter) is to tap into my inner artist and use color for inspiration! There are no real rules or directions with a Rainbow Salad, but all you get to do is make a rainbow by using as many colored vegetables that you have in your fridge.

In this salad, I used mixed greens, red cabbage, red peppers, a shredded golden beet  and shredded carrots. Shredding the beets and carrots helps to bring out the sweetness in the vegetables and also adds a softer texture to the salad when there is already some crunch thanks to the cabbage and red peppers.  

Garden Dressing (my measurements are not exact since I use my intuition to create). 

In a blender I combined:

  • 1 garlic clove
  • 1/4 tsp mustard seed (seedy mustard would also work!)
  • 2 pinches of dried thyme
  • 2 pinches of dried basil
  • few celery seeds
  • salt
  • pepper

 

What are your favorite recipes that use a lot of color? Share below! 

Green Smoothie Time

Here is a simple recipe for those mornings you want a quick veggie fueled bfast to help jump start your day. 

In a Viatmix or quality blender add all of the ingredients until fully mixed. 

Ingredients: (Serves 2 people. Cut in half to make for 1)

  • 1 ripe banana
  • 2 big handfulls of spinach
  • hand full of frozen mango slices (~1/2 cup)
  • ~1/3 cup frozen strawberries
  • 1 TBS chia seeds 
  • 1 TBS hemp seeds
  • 3 cups water

So smooth, creamy and delicious! Careful to not drink it too fast so your body has time to digest all of the nutrients.