My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition, so that food once more becomes a vehicle to fuel your body, mind and soul.
This is a personal invitation to join the beautiful Annie and myself in Cold Springs for a weekend of relaxation and renewal. This retreat is your chance to step away from the demands of daily life and focus entirely on yourself in a supportive, nurturing space.
A few highlights:
Yoga/Pilates – Movement flow in the morning, Pilates in the afternoon and restorative Yin in the evening
Meditation – For those who rise with the sun, Natasha will offer a guided morning meditation
Meals – All meals will be loving prepared by a dedicated chef. The food will be healthy and delicious and leave you feeling refreshed.
Cooking lesson – A cookie lesson and mindful tea ceremony will be run on Saturday afternoon
Kombucha Cocktail Hour – Annie’s artisanal kombucha will be offered for a cocktail hour on Friday and Saturday
Hiking – There will plenty of time for walks and hiking on the 10+ acres on the property
Spa treatments – Our partner Cold Spring Apothecary will offer select appointments for some extra TLC
Below is the link with all the details and the booking form.
‘Stop talking, stop thinking and there is nothing you will not understand’
Food for thought
Like most people I know, I have the drive to take on a lot and fill every moment. It is only when I slow down enough to feel that I can truly make the right decision. The more I slow down, the more silence I can cultivate in this world of overstimulation, the more I can hear my true voice and understand myself. I use meditation for this purpose. It helps me to have a routine set to take time out to try and listen to the silence. My hope is that the silence helps me to prioritise living more fully in the moment and less in the blur of life passing me by.
The recipe
These muffins are moist and light. They are also nut free. They have a sneaky zucchini in them, which you can’t taste. You could substitute carrot in there if you prefer.
Yield: 12 muffins
Ingredients
1 small zucchini
4 eggs
½ cup applesauce
1/2 cup maple syrup
1/3 cup coconut flour
¼ cup raw cocoa
3 tbsp. arrowroot powder
1.5 tsp. baking soda
½ tsp. cinnamon
½ tsp. sea salt
½ cup chocolate chips
Method
Preheat the oven to 350F
Line a muffin tin with cupcake liners
Grate the zucchini, squeeze out water, sprinkle a little salt and put to the side
Place the eggs, applesauce and maple syrup in a bowl and mix well.
Add the coconut flour, cacao powder, arrowroot, baking soda, cinnamon and salt and mix in
Use paper towel and squeeze out more of the water from the zucchini
Add the zucchini to the batter and mix well
Add the chocolate chips and stir in
Fill the cups halfway and sprinkle remaining choc chips on top
Bake for 22-25 minutes or until a toothpick comes out clean
‘To harm another is to harm oneself. When you heal yourself, you heal the world’ – Yung Pueblo
Food for thought
The Lunar New Year is upon us. This year is the year of the snake, representing a time for personal growth, transformation and shedding bad energy.
When I think of transformation, I think of any inner journey. Your inner world reflects on your outer. The only thing you have control over is you. How you react in the face of change and uncertainty. Change is not easy. That is why I don’t make new year’s resolutions. My aim isn’t to give up one thing. It is to continue to iterate myself and my life at a realistic pace. To know that I am perfect just as I am and to give myself the grace to love all versions of myself. I believe that as I learn compassion for myself, I learn to give it to others. In learning to put less pressure on myself, I adjust my expectation of others. In the end we are all connected, we are not two but one.
The recipe
I taught this recipe to a group of 11-year-olds, who had never tried Bok Choy or heard of 5-spice, and they loved it. It is a 10-minute meal if you need it to be or a 1-hour class, lol. Feel free to add in or change the vegetables with the season.
Ingredients
1lb rice noodles (or spaghetti)
2 tbsp. maple syrup
2 tbsp tamari
2 tbsp. sesame oil
1/4 tsp. 5-spice
1 green pepper
1 red pepper
1 orange pepper
1 bunch spring onion (green and white used separately)
1 bunch baby boy choi (4 pieces)
2 tablespoons olive oil (for the stir-fry)
Salt to taste
Method
Prepare the noodles: boil some water, pour in a bowl, soak noodles. Set timer.
Once timer goes off, drain in a sieve with small holes, rinse in cold water and put aside.
Whilst waiting for the noodles, wash and dry vegetables. Show bear claw cutting method. Cut end of Bok choy and wash. Cut peppers into thin slices (julienne) and spring onions into round, separate white and green.
Prepare dressing, by mixing all ingredients together (times 2). Put one portion on the noodles, one portion of the dressing on the vegetables when ready.
Show stir-fry technique for vegetables. Stir-fry with olive oil.
Mix veggies and noodles together at the end. Taste and adjust for seasoning.
I love reading quotes from Einstein. He used to write letters to children who posed questions to him and so we have a liturgy of thinking from the angle of a spiritual scientist. This quote is particularly impactful for me. As humans we have an innate survival instinct. We look out for danger and so it is natural that we absorb more negativity than positivity, whether it be from the news cycle, people around us or just a short trip down the road. Does that constant fight or flight mode still serve us? Or would we be better served by seeking out the daily miracles around and within us.
Our own body is something we can think of as a miracle. The fact that the brain can form new connections. That bones, skin, lung cells and even the liver have self-repair capabilities. That laid end to end an adult’s blood vessels could circle the earths equator four times. We are a walking miracle. Every breath we take is a miracle. We can look to nature for the tree that has been there for centuries, withstanding the winds of time. The bird that can navigate the flight to the south for the winter.
We don’t have to go far to see the miracles in life, but it takes practice to go against our human nature and therefore we must actively decide to see the positive. With every moment, every breath, we reset and have the choice to begin again.
Affirmation: With every breath I take, I get to reset my perspective.
The recipe.
This is an easy chocolate muffin recipe, with lots of antioxidants from the cocoa and maple. It is a good way to use up leftover banana’s and add natural sweetness to the muffin. Remember to use ripe bananas for that reason. It is nut free, dairy free and gluten free, so inclusive to all. I made this with my son, letting him mix the dry and wet ingredients separately and then combine. It takes a little longer in the oven than other muffins as the bananas make it a wetter mixture than the average muffin and the oats need some time to absorb that moisture.
Yield: 12-16 muffins
Ingredients
2 cups oat flour
3 tsp. baking powder
½ cup unsweetened cocoa powder
1 cup oat milk
½ cup maple syrup
2 bananas, mashed
¼ cup olive oil
2 tsp. vanilla extract
½ tsp. salt
1/3 cup dark chocolate chips
Method
Preheat the oven to 350F
Line a baking tray with muffin paper liners
In a mixing bowl, whisk the oat flour, baking powder, cocoa powder and salt until evenly combined
In a blender add the banana, oat milk, olive oil, maple syrup and vanilla extract. Blend till smooth (i.e. no banana lumps)
Add the wet to the dry ingredients and stir with a spatula until the mixture is consistent and there are no lumps or pockets of flour
Fill each muffin cup with batter
Bake in the center of the oven for 30-40 minutes or until a pick comes out clean
‘It is only by risking ourselves from one hour to another that we live at all’
Food for thought
No matter the path we choose to honour, there will always be conflict to negotiate. There will always be discord with those who would rather have us be something other than ourselves. If we choose to avoid all conflict within others, we will eventually breed a conflict within ourselves. In the book ‘the body says no, Gabor Mate intimates that this can contribute to disease by causing dis-ease.
It takes time to understand who you truly are, versus the constructs of society, education, religion and family to name a few. In the book, ‘untamed’ by Glennon Doyle, she takes us through her journey of her finding herself amongst the rubble of constructs she had taken on to people please and be loved. In the end she notes, ‘sometimes being brave means letting everyone down but yourself’’.
The recipe
This is delicious alternative to meat-based meatballs. Higher in protein per meatball from the hemp and quinoa, easier to make and lighter as part of an evening meal. Make your quinoa for the week and use this recipe for any leftovers you may have. I added in the vegetable stock and made the red wine optional versus the original recipe. The original recipe came from one of the chefs at Fiddleheads Cooking Studio. This is an organization I recently started to work for. It offers kids cooking classes, in the aim of promoting food exploration, and promoting food education through seasonal ingredients.
Ingredients
1 cup quinoa, rinsed and drained
1 vegetable stock cube
1 tbsp. EVOO
1/3 cup, finely minced shallots
1 tbsp. minced garlic
½ tsp. crushed fennel seeds
2/3 tbsp. red wine (optional)
Salt and pepper to taste
1 .25 cup hulled hemp seeds
Method
Bring 1 ¾ cups water to the boil with the stock cube, add the quinoa, cook for 12 minutes or until you see holes in the grains. Switch off and allow the rest to cook by steam. Once cooked, transfer to a plate and allow to cool.
At the same time heat a little oil and sauté the shallots with a pinch of salt until translucent, 2-4 minutes. add the garlic and crushed fennel and sauté for another 30 seconds
If using add the red wine to deglaze the pan, scraping any brown bits from the bottom of the pan.
Add the quinoa, aromatics and hemp seeds in a food processer and pulse till formed into a well combined pate
Roll the mixture into little rounds and pan fry in the remaining oil to sear and give some color
Serve in a lunch box, as a canape or with spaghetti and marinara
I don’t know if it is human nature or the way of life on earth, but we rarely become all of who we are until forced to do it. Some say that something in us arises to the occasion that there is as, as Hemingway called it, ‘a grace under pressure’ that comes forth in most of us when challenged.
This reminds me of the story of Ted Shawn a young divinity student who was struck with a bout of diphtheria and left paralysed from the waist down at the age of 19. From somewhere deep within came a voice calling him to dance. With great difficulty he quit divinity school and with the help of his physical therapist became a dancer, debuting in 1913 as a ballroom dancer and eventually contributing to the birth of modern dance through the creation of an all-male dance troupe in 1933.
Whatever crisis we face, there is a voice that speaks beneath the pain, if we can hear it and believe it, it will show us how to return to who we truly are.
What is your inner voice saying to you?
The recipe…
This is an easy recipe and a good was to get your broccoli or any other greens in. The broccoli is put under pressure from the heat and the result is a nice crispy browning. The rice is there as a textural crunch but can easily be substituted with peanuts, sunflower seeds or croutons. The sauce is delicious and can be doubled and used as a for other dishes.
Ingredients
2lbs broccoli, cut into small florets
¼ cup olive oil
¼ cup creamy peanut butter (or seed butter)
¼ cup boiling water
2 tsp. rice vinegar
1 tsp. tamari
1 tsp. maple syrup
¼ cup puffed rice
Broccoli microgreens or other (optional)
Method
Preheat your oven to 425F
Place the broccoli on a baked tray with parchment paper
Drizzle oil, salt and pepper, toss and bake for 20 minutes or until crispy
While it roasts, make the dressing
Combine the peanut butter, water, vinegar, tamari and maple syrup. It will look odd at first but keep whisking and it will become smooth
Once the broccoli is cooked, transfer to a serving plate. Drizzle with the dressing, sprinkle the puffed rice (or peanuts if preferred) and microgreens (or cut scallions)
‘Do the best you can until you know better. Then when you know better, do better.’ Dr Maya Angelou
I’ve been thinking a lot about new year resolutions lately. How we create them and then feel all that pressure. Eventually we break them and then feel guilty, and the cycle starts again every year, or every time we create an ‘absolute’ attached to change.
Pema Chodon notes that ‘the problem with the desire to change is that it is fundamentally a form of aggression towards yourself’. That surprised me. The reason she says is that our hangups contain our wisdom.
She advises not to just get rid of habits and emotions but to make friends with them. To see them clearly with precision, honesty and gentleness. That means not judging yourself as a bad person, but also not bolstering yourself up by saying, it is good I am this way, other people are terrible. The gentleness involves not repressing the emotion but also not acting it out.
It is something much softer and more openhearted. It involves learning how once you have fully acknowledged the understanding of who you are and what you do, to let it go. You let go of the story line that accompanies the emotion and begin to see clearly how you keep the whole thing going. So, whether it is anger, craving, jealousy, fear or depression, the notion is not to get rid of it, but to make friends with it, to understand it with softness and learning and then to let it go.
The recipe…
This is a Sattvic recipe. A recipe that will be gentle on your system after a few weeks of ‘out of the box’ eating, it is spiced with gentle digestive and anti-inflammatory spices. You can add any vegetables that you’d like.
Ingredients
1 cup basmati rice, soaked and washed
1 tbsp. coconut oil
1 tsp. mustard seeds
2 cardamom pods, crushed
1-inch piece ginger, cut into strips
1 tsp. turmeric
½ tsp. cumin
½ tsp. coriander
6 curry leaves
¼ cup cashew nuts
1 cup coconut milk
1 cup stock
1 tsp. salt
Method
Drain and rinse the rice until the water runs clear, set aside
Warm the oil in a large pan, add the mustard seeds, cardamom pods, ginger, curry leaves and spices.
Stir until the mustard seeds start to pop, c. 10-20 seconds
Stir in the cashew nuts and sauté for 1 minute till they start to brown
‘We spend January 1st walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives … not looking for flaws but for potential’.
All the traditions around food in the new year, centre around the potential for the future. Whether it is lentils in the Italian and Chinese cultures, calling for abundance and good fortune, or the bean dishes from middle Africa so widely celebrated in the south.
Lentils and beans are used as they are drought resistant and thus a crop that is abundant when there is lack. We associate something that is humble in nature to our highest status, our human potential. We elevate the qualities of resilience and presence in the face of uncertainty.
What if we took the lessons of the humble lentil/bean and asked how we could bring these into the New Year. If we learnt how to be more resilient by being more present to the infinite possibilities of the moment, how would this effect our potential? How would it affect our ability to stay congruent to our values and stay true to what we want to see manifest in the year ahead?
This is a beautiful smoky, creamy bean dish. I add greens and pair it with coconut rice.
Ingredients
1lb dried black-eyed beans
2 tbsp. olive oil
1 medium white onion, diced
2 ribs celery, diced
2 large carrots, diced
4 cloves garlic, crushed
1 tbsp. smoked paprika
1 tsp. dried thyme
4 cups vegetable/chicken broth
Salt to taste
3 cups greens (optional)
Method
Soak the beans overnight
Rinse, bring to the boil and down to a simmer. Cook until soft, c. 40 minutes
In a large pot heat the olive oil. Add the garlic and sauté to release the flavor. Add the onion, celery and carrots with a pinch of salt and stir until the onions are translucent.
Add the paprika, thyme, beans, 1 tsp. salt and broth. Stir well. Bring to the boil and then down to a simmer.
Cover and cook for 1-2 hours. The longer you cook the more starch will release and the creamier the beans will become.
If adding greens, add them 5 minutes before you have finished
As we move into the holidays, with social and family meets. I thought I would send out a few tips on how to keep your plate and yourself balanced.
I was asked to contribute to an article by the lovely Cam Hayes from Rent.com. I will post the link to the full article at the bottom, as it is full to the brim of great holiday advice and tips from a broad range of experts.
My contribution is entitled, ‘think about adding to your plate instead of taking away’. This shift in mentality helps you to feel you are not restricting yourself during the holidays, just adding healthy options.
When striving for healthy holiday eating, focus on adding nutritious foods to your plate rather than restricting yourself. By incorporating colorful vegetables, lean proteins, and whole grains, you enhance the flavor and nutritional value of your meal without sacrificing satisfaction. Natasha Brunetti chef, consultant and coach at Plant To Table explains more about the steps she takes to promote healthy holiday eating for her family below:
“I make sure there is a vegetable platter on the table with the appetizers. I pair it with lots of fun and nutritious dips, e.g., flavored hummus, baba ghanoush, tzatziki, and guacamole.
I add a fruit platter to the dessert table. This is always popular after a heavy meal and to pair with or before heavy desserts.
I create flavored water or juice that can be used for the kids and for the adults in between the alcoholic beverages. This keeps everyone hydrated.
If I am visiting someone else for dinner, I take my own dish. They are always happy to have variety, and I am secure in the knowledge I have something healthful to eat.
Eat until you are satisfied, not until you are full. ‘Hara Hachi Bun Me’ is the Japanese phrase that translates to ‘Eat until you are 80% full’. This is one of the lessons from the blue zones to enhance longevity. You also know that there will be leftovers so it’s a wise choice over the festive period.
Notice most of these healthy holiday eating tips are adding something, not taking away. Most importantly, have fun with loved ones and focus on connection – not cravings, good times – not guilt, and making precious memories.”
‘Be open to the most present possibility’ Ilene Friedman
This is a quote from one of my friends who I meditate with in the mornings over zoom. We were discussing a different quote, when she explained her version of being present, was ‘to be open to the most present possibilities’ instead of making multiple assumptions about what was going to happen next, and then inevitably steering the next moment that way.
As someone who has discovered anxiety over the last few years, this certainly hit home. Making assumptions about future moments that have not and potentially will not happen, causes the creation of my own suffering. Bringing myself back to the present moment and its ‘infinite’ possibilities is a technique that has helped to combat anxiety and lets me lean into life’s events.
When my friend noted this, it also struck me in that moment as the explanation for why those with very little seem so much happier than those who have abundance. I observed this so acutely as I worked in a community orphanage in Africa in 2008. We would go from residence to residence (mostly houses made of clay, straw and tin) to check on the community. They were joyful and grateful for the visit and the day. With death and illness surrounding them, all they had was ‘the present possibility’ and that made them grateful for everything. Living moment to moment makes you grateful that you are drawing breath, that the sun is shining, that your child or the child you are caring for (most of the parents has passed) is gurgling happily on the floor.
The recipe…
My cousin Sabrina sent me this recipe, as she knows I love to play around with different versions of my grandma’s food. It makes a lovely centrepiece appetizer for Christmas and with it some cultural sentimentality.
I adapted the recipe from @whenmeateatsveg to reflect my grandma’s samosa filling.
Ingredients
2 puffy pastry sheets (defrosted)
2 medium russet potatoes, cut into small cubes (5*5cm)
150g frozen peas
1 onion
1 tsp. lemon juice
2 tbsp. Coconut oil
1 tsp. salt
½ tsp. turmeric
½ tsp. cumin
½ tsp. coriander
½ tsp. chili powder (optional)
Method
Preheat the oven to 350F
Add the oil to a deep pan, sauté the onions with a little salt till they start to soften and turn transparent, add the potatoes and peas and continue to sauté, stirring often. Add the lemon juice and cover. Continue cooking, stirring every so often to make sure the mixture isn’t sticking, if it is, add a few drops of water.
You want this mixture to cook down, so that the end mixture is soft and reduced in size a little. Once cooked, pour into a bowl and allow to cool.
Line a large baking tray with parchment paper
Roll out the puff pastry. Add the filling on top, to around 1 inch from the edge
Add the second puff pastry on top, pressing down gently. Slightly pinch the edges so the filling doesn’t fall out.
Cut out your Christmas tree and make horizontal cuts along the edges. Carefully twist each branch.
Make some stars or decorations for tree with the excess and some samosa hand pies
Brush with plant-based milk to help with browning
Place in the oven for 20-30 minutes, until cooked through and golden brown
