Healing Beetroot Raspberry Smoothie

So it's been freezing the past two weeks in beautiful Bellingham. Like scrape my car, sit in the cold, and make me late for my workout cold.

Not cool Robert Frost!

Kid President, anyone?

Anywhooo. I don't even care that icicles are forming from the tip of my nose, I'll still be making this smoothie and enjoying it from the comfort of my home, curled in front of the space heater.

Just kidding.

...kind of.

I mean, look at that shade of fuchsia! Let me tell you all about it.
Beets, raspberries, banana, ginger, lemon, almond milk. ZING. Talk about powerhouse of flavor and healing properties. Let's get clear, any smoothie packed with fresh foods is going to be healing. That's just how mother nature works. Give your body the right resources and it will heal itself. But what is so stand-out about these ingredients?

Beetroot

• improves circulation, cleanses the blood and vitalizes the liver
• moistens intestinal tract to promote bowel movements
•  promotes menstruation
•  alkalizing

Raspberries

• antioxidant-rich & anti-inflammatory
• reaps anti-inflammatory properties similar to that of aspirin and ibuprofen   

 Ginger

• warming effect on the body
• aids digestion, upset stomach, and intestinal bloating
• known to enhance the flow of saliva, relieving sore throat
• reduces nausea, used to treat motion sickness and morning sickness during pregnancy  

Beetroot Raspberry Smoothie makes 1 smoothie

ginger, lemon, almond milk

• 1 small beetroot, raw, peeled
• 3/4 cup frozen raspberries
• 1/2 frozen banana
• 1/2 inch fresh ginger, peeled
• 3/4 cup unsweetened vanilla almond milk + more for a thinner smoothie
• squeeze of lemon 

method

Combine all ingredients in a high power blender until smooth.  

Note; if your blender is not high powered, try lightly steaming the peeled beets before blending so that you can get a stellar consistency!

enjoy!

Chicken Basil Meatballs + My Take On Protein

One of my favorite foods, by far, are these chicken basil meatballs. I made them for the first time last year when I was a team captain for Studio Z's 21 Day Fitness Challenge. The Challenge diet consisted of 5 daily meals, each with a palm of protein+2 fistfuls of vegetables+1 thumb of unsaturated fat. I put together a collection of recipes for our team. This gem is one of my favorites from that collection. 

As you can probably tell by this blog, I'm not a huge carnivore. This is for a number of reasons, one being that great quality meat- the kind that's not pumped full of antibiotics, growth hormones, and cage-raised, is expensive. I'm also not a huge fan of cooking and handling meat. I would much rather pick through lentils and peel vegetables.

Protein: Our Culture of Excess

When I was coaching the 21 Day Challenge at Studio Z and partaking in this diet, I felt heavy in my digestion. We need a lot less protein than many people think, in fact our bodies can only assimilate about 8-10 grams of protein per hour. Most meals work their way through your system in 2-3 hours, so what happens to that excess protein? It gets excreted by the body or stored as fat.

We have such a culture of believing more is more.

I disagree here.

I look at body builders at the gym and I think, is this sustainable health? The amount of food that you have to take in simply to sustain that mass is outrageous. I would much rather, eat within my means, get all of my essential nutrients from a variety of plant based foods, and well-sourced lean meats.

So how do you know you're meat is coming from a quality source?

There are a few resources you can look into. I would first check out your local farms, butchers, etc. The great thing about going to the source is that they know exactly how their animals were raised. Ask your local meat processor. Even if they don't have a direct source of locally produced organic meats, chances are they know someone who does.

Consider talking to your local co op or green grocer. Someone from the meat department is bound to have the inside scoop about the best quality local meats.

My favorite way to enjoy these meatballs is over spaghetti squash with hearty marinara. In a pinch, I've also enjoyed them with some simple steamed broccoli- which was more of a 21-Day Challenge meal ;) However you choose to serve these, they impress every time. I have had great success taking them to potlucks- especially with this whole Paleo craze happening. People love that these are made with almond flour, and no breadcrumbs. Paleo and gluten-free. You'll be able to feed a number of people, no matter their dietary preferences!

Chicken Basil Meatballs serves 3-4

almond meal, basil, garlic

• 1/2 cup almond meal
• 1 egg, beaten
• 1.5 Tbsp fresh parsley
• 2 Tbsp fresh basil
• 1/2 Tbsp dried oregano 
• 1 shallot, minced (about 1/3 cup)
• 1 clove garlic, minced 
• 1/2 tsp sea salt
• 3/4 tsp black pepper
• 14oz ground chicken

Method

1. Preheat the oven to 400 degrees F. Prepare a baking sheet with parchment paper and set aside.
2. In a medium bowl, combine egg and almond meal, stir until fully incorporated. Add parsley, basil, oregano, shallot, garlic, salt and pepper, mix well. Use clean hands to gently mix in ground chicken.
3. Using wet hands, roll meatballs, about 3 Tbsp in size, onto parchment-lined baking sheet. Bake for 20 minutes, remove and let cool. If adding to a sauce, transfer meatballs right into simmering sauce.

Paleo Apple Crumble

I absolutely had to get this recipe out to you before Thanksgiving! Talk about under the wire! Well worth it, for real. I didn't make this with the intention of serving it on Thanksgiving, I just like to make healthy desserts for the week so I stay on track, and still get to indulge.

This recipe has been adapted from Primal Palate, a fantastic Paleo food blog for those of you primal eaters. I personally love Paleo dessert recipes because they likely contain a healthy dose of nuts. Coming in the form of almond meal, almond butter, roasted almonds... how many ways can you prepare almonds?

I'll tell you what else I love about this recipe; it is made with Granny Smith apples, which are supreme for baking. They're just tart enough, and hold their texture when cooked. The apples are tossed in a mixture of cinnamon, nutmeg, coconut sugar, and butter. Butter is the trick here- it pulls the whole thing together with just enough decadence, and zero food hangover. Do you guys get that? Too much refined sugars or oils, and I'll feel it the next day with a bangin' headache!

No sugar hangovers today! We enjoyed this crumble with Coconut Bliss ice cream, one of my personal favorites; it's made with coconut milk, and sweetened with agave. It also comes in a variety of flavors like Mocha Maca Crunch, Mint Galactica, and Cherry Amaretto. Try it, seriously.

Paleo Apple Crumble makes one 9"x9" dish

coconut sugar, walnuts, almond meal

• 8 Granny Smith apples, peeled, chopped
• 1/2 lemon, zested, juiced
• 1.5 tsp cinnamon, divided
• 1/4 tsp nutmeg
• 1/2 cup coconut sugar, divided
• 1/3 cup softened + 2 Tbsp unsalted butter or ghee melted
• 1 cup almond flour
• 1/4 cup coconut flour
• 1/3 cup walnuts, finely chopped (or pulsed in a food processor)
• 1/4 tsp sea salt

 Method

1. Preheat the oven to 350 degrees F, lightly grease a 9" square baking dish and set it aside.
2. Combine in a large bowl, chopped apples, lemon juice and zest, cinnamon, nutmeg, 1/4 cup coconut sugar, and 2 Tbsp melted butter. Toss to coat apples completely, and pour apples into the prepared baking dish.
3. In another bowl, combine almond and coconut flours, walnuts, sea salt, 1/4 cup coconut sugar, and the remaining softened butter. Use clean hands to crumble the mixture. The flours will start absorbing the butter. You want the mixture to clump. Once it does, crumble it over top of the apples in the prepared dish. 
4. Bake on the middle rack for 40-45 minutes, until the top begins to brown and your house smells delightfully of apple crumble! Let cool for 10 min, serve with ice cream if desired.  
  

Wishing you all happy holidays filled with relaxation, good company, and plenty of good food.
#givepresence

The Best Chili Of Your Life

Alright. Here's the thing, most weeks I have a day set aside for meal prep. I get the bulk of prep done in that one day so that evening meals are executed like cake- I'm in and out of the kitchen in 20 minutes! This Monday, I set out to prepare our week's worth of meals, and only got one thing done. This chili:

I had the best intentions of making dessert, prep for the rest of the week, and even cleaning the house! All of this was on my list, and I didn't quite hit the mark on completion. But I'm here to declare this chili was absolutely worth it!

I'm not one to dive into lengthy recipes on a regular basis, so be warned. However, this recipe makes enough to feed a village and freezes well. Not to mention, can you imagine anything better on a cold winter day?! (No, you can't.)

This recipe has been closely adapted from Brown Eyed Baker. I knew by the picture on her blog that this was going to be the best chili of my life. LET ME TELL YOU ABOUT IT!

You start by making a homemade chili paste out of dried chilis. YESSS. I don't think I've ever been serious enough about chili to make my own chili paste- "can't I just use a great chili powder and crushed tomatoes??" NO. I promise you, you will never go back.

Moving on.

Dried chili paste made, you move on the blitzing onion and jalapeno in a food processor to the consistency of chunky salsa, which is then cooked until the water evaporates. This all creates a truly magnificent full-bodied texture.

There's also meat in this chili, steak actually. Though not a huge meat eater, it was perfect in this dish. It gets browned, and then has ample time to stew, so it literally melts in your mouth.

I mentioned stewing. The chili is started in a Dutch oven on the stove, then finished in the oven. From top to bottom, this chili took me 3 hours to cook, and I was at yoga for 1.5 of those hours while the chili stewed. Seriously, that's only 90 minutes of work.

Let's get to it!

Best Chili: Chili Negro  serves 6-8

chile de negro, cornmeal, cocoa

• 1/2 cup dried pinto beans
• 1/2 cup dried kidney beans
• 4-6 dried chili de negro or ancho chiles, stems and seeds removed, flesh torn*  (found in specialty grocery stores. I found mine in the Spanish food aisle of Haggen)
• 2 dried arbol chiles, stems and seeds removed, flesh torn*
• 3 Tbsp cornmeal
• 2 tsp dried oregano
• 2 tsp  ground cumin
• 2 tsp cocoa powder
• 2 cups chicken broth
• 2 medium onions, chopped roughly
• 2 jalapeno peppers, stems and seeds removed, chopped roughly
• 3 Tbsp olive oil
• 3 garlic cloves
• 1 (14.5-oz) can diced tomatoes
• 2 tsp molasses
• 1 lb blade steak, trimmed and cut into 1/2-inch pieces
• Sea salt

Method

1. Place dried beans, with enough salted water to cover, in a pot over high heat. Bring to a boil, then cover, remove from heat and set aside. Pre-heat oven to 300 degrees F, adjust rack to middle.
2. Place chiles in a medium skillet over medium high heat. Stir the chiles frequently until the flesh becomes fragrant, careful not to burn them (4-6 minutes). Transfer to the bowl of your food processor.
3. Add cornmeal, oregano, cumin, cocoa, and 1/2 tsp salt to the food processor. Blitz until finely ground. With the food processor running, slowly add in 1/2 cup chicken broth. A smooth paste will begin to form. Scrape down the food processor walls as necessary. Transfer paste to a small bowl. Don't wash out the food processor.
4. Place onion and jalapeno into food processor bowl and pule until you get the consistency of chunky salsa.
5. Heat 2 Tbsp olive oil in a Dutch oven over medium high heat. Add onion mixture and cook, stirring as needed, until the water from the mixture has evaporated and vegetables are soft (7-9 minutes). Add garlic, and cook until fragrant. Add chili paste, tomatoes, molasses, and stir until chili paste in fully combined. Add remaining chicken broth, and drained beans. Bring to a boil, then reduce heat to a simmer.
6. While simmering, heat 1 Tbsp olive oil in the same medium skillet, over medium high heat. Pat the steak dry with a paper towel and generously salt. Add the beef to the skillet and cook until browned on all sides (10 minutes). Transfer beef to the Dutch oven, stir to combine and return to a simmer. 
7. Cover the pot and transfer it to the oven to cook until beans are fully tender (about 1.5 hours). Let the chili rest, uncovered, then season with salt. 

NOTE: *when handling hot chiles, wear gloves. Capscium is the oil in chiles responsible for spice. It doesn't wash off with water alone, and even some soaps wont fully remove it from skin.

Apricot Bliss Bars + Following Your Bliss

I had a beautiful meeting with a friend, mentor, and coach of mine this past weekend- my experience through which inspired this post.

I consider myself to be an ambitious person. I think it's part of the human spirit to be in constant growth. The nature of my work keeps me in constant development with my team and myself. I'm always asking myself, what's next, how do I get there, and the big one, what is my purpose and my intention?

This roots me into my True North as a leader, a coach, and a teacher. My aim is to empower people to see the possibility in their lives, and to create action around their goals.

I got disconnected from this.

I got caught up in not feeling ready and not feeling good enough.

I forgot my fundamental goal- to see possibility and to empower myself.

I got inspired to get into action. Inspired to use my resources and start teaching. I had a reality check in my meeting- if you want to teach, you'll teach. You just do. No limitations by circumstance or beliefs that hold me back. That's the power of choice in every moment. If you want to do it, you will. You just start.

The next six weeks are going to be BIG! Here's what I'm up to:

• igolu Level One, which will span the next four months and involves creating my personal legacy moment to moment, setting my intention in the world and acting on that purpose 
• attending the igolu Road Show with Susanne Conrad to benefit imagine1day
• Level Two Training through Baptiste Yoga in Sedona, Arizona, my final training before I start the process of getting certified as a Baptiste Teacher
• 40 Days to Personal Revolution kicks off at my home studio- that's 40 days of yoga, twice daily meditation, mindful eating, and self work through journaling and reflection

boom.

I could not be more excited and nervous with what I'm up to. Goose bumps are always a good sign.

I think where many of us get stuck is figuring out which actions to take to propel us towards our highest goals and intentions.  
Here's the radical truth: you need to get related to your intention. Why do you do what you do? What calls you into action? What gets you up in the morning?

And make it your mission to do more of that. The good stuff, the juicy stuff. This is where you find your True North. All else falls into line and suddenly the decisions to make become easy; because you're being guided by knowledge far more powerful that your logical mind.

____________________________________________

Now onto these bars- because every ambitious bliss junkie needs fuel. And the right kind. The kind of fuel that makes you feel good and keeps you crushing goals for hours!

Apricot Bliss Bars Adapted from Sprouted Kitchen makes 12

apricot, lemon, oats

• 1.5 cups dried apricots 
• 1 cup boiling water
• 1/4 cup honey
• Juice and zest of 1 lemon
• 1.5 cups spelt or oat flour
• 1 cup almond flour
• 1/2 cup brown rice flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1/2 cup almond milk
• 1/3 cup almond butter
• 1 Tbsp vanilla extract
• 1/3 cup rolled oats
• 6 Tbsp coconut sugar

method 

Pre-heat oven to 400 degrees F. Line a 9-inch square baking pan with parchment paper.

Place dried apricots in a bowl, pour boiling water over apricots, cover and let steep for at least 10 minutes. 

Meanwhile, combine spelt flour, almond flour, brown rice flour, baking powder, baking soda, and sea salt in medium bowl

In a separate bowl, add the almond milk, almond butter, 3 Tbsp coconut sugar, and vanilla extract. Whisk to combine fully. Add this to the flour mixture, stirring to combine fully.

Once apricots have softened, drain excess liquid, reserving it. Add the honey, lemon juice and zest to the apricots and use a hand blender to puree. Add some of the reserved liquid, a little at a time if needed to create a smooth jam like consistency.

Take half of the dough, press it into the lined baking sheet. Spread apricot mixture on top of this. Add rolled oats and remaining coconut sugar to the rest of the dough. Crumble the dough over the apricot mixture.

 Bake for 25 minutes. Remove and let cool completely. Use the parchment paper to remove the bars, then cut into 12 bars.

Setbacks as a Catalyst for Change

I got coffee this morning with a good friend. She asked how I'm liking Bellingham.
I told her, it's ok, I like it fine.
I said, ask me in three months though, and I'll probably be over the moon excited with what I'm up to.
This is so totally how it's been for me in the past month. The town is awesome, the people are so rad, but I'm so wrapped up in opportunities not working out in the way I thought they would, expectations not being met, and I'm left feeling stuck or stagnant.

The second piece to my response, to ask me again in three months, comes from the deep rooted knowing that there is something great just around the corner.

I got the advice to do what feels good. And to keep doing what feels good. Even when I'm not seeing the results or fruits of my labor that I expect to enjoy, to keep doing what feels good. This relates back into my values, influenced through yoga, to do the work for the sake of doing the work, not for the benefits that we hope to, someday/maybe/hopefully if all goes well, enjoy.

By doing what feels good now, we continue to live in the NOW.
All other time- really- is an illusion.
Dwelling on the past, getting upset about how right now isn't as great as the past was, is madness and evokes suffering.
Anticipating the future is also mad, because you'll never get to enjoy your current life.

So here I am, committing to living in light, and not choosing to focus on how things aren't the way I painted them in my mind to be. But to focus on these apparent setbacks as a catalyst for pulling my towards my goals stronger than ever.

What once appeared as setbacks, are truly turning out to be blessings.
If I'd gotten the position I wanted with more responsibility and commitment, then I wouldn't have the same freedom that is so valuable to me. I can still take on the responsibility and accountability that I'd like to, without committing to a time frame of being in this location for X number of years.
I look at where I'd hoped to be teaching right now, and how they're not taking me on with the same enthusiasm that I approached it with. Then I look at my own truth, and I'm enjoying simply practicing right now, working my own self study and spiritual growth. I'm in a damn good place, and there's nothing wrong with taking a break from teaching- I'm not taking a break from the journey.

I've had to ask myself:
Am I doing what I desire, or what I think I should be doing? 

Such a distinction. What we think we should be up to, is not always the best path for us, and it's certainly not the most authentic. 

So when I actually get down into it and examine my own journey, values, and what I know to be true, I find that I'm in a beautiful place.
I'm in a place of not knowing what's coming next.
And to sit in that discomfort, with nothing promised, and possibility wide open, is a magical place.
I'm riding the edge of greatness, with nothing but potential ahead of me.
And it's ok to not know what's coming next. It's ok to not be actively working toward an acute goal, but to simply be taking the daily steps toward a much bigger journey.

Stepping from Setback to Possibility

1. See things clearly.
So often when we’re suffering in the turmoil of a setback, it is because we are not seeing clearly.
Remove yourself from the situation and take an objective look at what happened vs what I made it mean, e.g.
What happened: I didn’t get the position that I wanted.
What I made it mean: they don't think I’m competent and capable.
See what I mean? There is no suffering in the first statement. All the upset comes from what we make the situation mean. Seeing clearly is seeing objectively and seeing the meaning that we give to situations.
PS, you can apply this tool in absolutely any area of your life. It’s gold.

2. Get related to what you really want.
Before you go getting upset with what is so, and start making assumptions and rash decisions, get related to what it is that you truly want. What are your core desires, the things that guide your big-picture decision making. When you’re clear on what you want the endgame to look like, you’re much more likely to make decisions and take actions in alignment with those values.

3. Ask yourself: what opportunities now appear that I didn’t see before?
It’s easy to get wrapped up in the day-to-day work. In the face of setback, especially one that steers you in an entirely new direction, new possibilities become apparent. New actions that we can take that will bring our goals into reality now appear. Maybe you end up going in a completely new direction that the original path you envisioned. What is now possible, from scratch, that you are free to create?

Train your mind to see possibility and light in any situation, and just like a muscle, it gets stronger and positivity becomes a habit. Creating opportunity becomes second nature. That’s the kind of world that is available when you exercise choice and personal responsibility in your life!
 
Photos from a recent camping trip along Mountain Loop Highway in Washington State.

Tarragon Chicken Salad Sandwich

It's been an eventful few weeks, settling into beautiful Bellingham.

Riding along the waterfront on the South Bay Trail

Flights and foodies at Bellingham's newest favorite brewery, Aslan.

Stop, drop, and asana. Dhanurasana on a wheel.

I've also had a lot of quality time in the kitchen. Getting strategic with my budget means meal planning. I have some wonderful friends who have been at this whole meal planning thing for some time, that like to impart their knowledge. My mother likes to impart her knowledge of how to stretch a budget. So between the two, I'm making leaps and bounds both with my creativity in the kitchen and in managing my check book.

This recipe was born after having leftover roasted chicken. I had cooked up some polenta, with sauteed mushrooms, I topped with a fried egg and wedge of cream brie.

The next day, I channeled my mom (I can picture her in the kitchen tearing into the remains of a roasted chicken now!) and got down and dirty, tearing all of the meat away, to make this delicious Tarragon Chicken Salad.

Much like, a traditional chicken salad, but with a twist, and cleaned up a little bit. I used a creamy full fat Greek yogurt in place of mayonnaise. Fennel takes the place of celery for a crunch, and tarragon for a uniquely fresh taste. I served the sandwiches on toasted Breadfarm bread, with gouda cheese and thinly sliced green apple.

I stuffed this chicken salad into romaine lettuce leaves the next day for lunch. Three meals knocked out of the park this week! BOOM!

I hope you enjoy this alternative salad as much as I did! I love a good new school take on an old school classic. Happy summer days, friends. Soak up this sunshine!

Tarragon Chicken Salad Sandwiches serves 4

fennel, green apple, gouda

•  2 cups chopped cooked chicken
• 1/3 cup fennel bulb, finely diced
• 1/2 small red onion, finely diced
• 2 Tbsp minced fresh tarragon
• 2/3 cup full-fat Greek yogurt (I use Greek Gods brand, as it has a rich creamy taste, not sour) 
• zest and juice of 1/2 lemon (1-2 Tbsp)
• 2 Tbsp Dijon mustard 
• salt and pepper to taste
• 8 slices good whole grain bread
• 1 green apple, thinly sliced
• 4 oz gouda cheese, thinly sliced
• butter or olive oil for toasting bread

 Method

Heat a pan over medium-high heat.

Combine chicken, fennel, red onion, tarragon, Greek yogurt, and mustard in a large bowl. Gently stir to combine fully. Add salt and pepper to taste. Careful not to over-salt, as the taste will improve after the salad has time to rest in the fridge. The cheese also adds saltiness.

Melt a small pat of butter, or drizzle of olive oil into the pan and wirl to fully coat. Place bread in the pan, work in batches, and toast on one side for 1-2 minutes until browned. Flip, and add sliced gouda to one side. While the other side toasts, let gouda melt. 

Remove bread from pan, spoon chicken salad onto the slice of toast without cheese.

 Arrange sliced of green apple over cheese, sandwich both sides together and enjoy!