1. Holding the chiles one at a time with metal tongs, quickly toast them by turning them an inch or two above an open flame for a few seconds until the aroma fills the kitchen. (Alternatively, toast chiles in a dry pan over medium heat, pressing them flat for a few seconds then flipping them over and pressing again.) When cool enough to handle, stem and seed the chiles, break them into pieces and put them in a blender along with tomatoes and their juice. (A food processor will work, though it won’t completely puree the chiles.)
2. Heat 2 tablespoons oil in a Dutch oven or soup pot over medium heat. Add onion and garlic and cook, stirring frequently, until golden. Add the onion and garlic to the blender with the tomato mixture. Process until smooth.
3. Return the pot to medium heat. Add the puree and stir continuously until thickened to the consistency of tomato paste, about 6 minutes. Add broth, water and epazote. Bring to a boil, then reduce heat to a simmer. Add the beans and simmer for 30 minutes.
4. Add the greens and season with salt to taste. Cook until the greens are wilted, about 2 minutes, depending on the type of greens.
5. Serve garnished with cilantro, avocado, and a squeeze of lime.

1. Preheat the oven to 350°F. Line an 8″ x 8″ pan with parchment paper. Stir together all the dry ingredients, including the fruit and nuts (except chia seeds).
2. In a separate bowl, whisk together the vanilla, melted Earth Balance, chia (or flax) seeds, almond butter, applesauce (or pumpkin), molasses, maple syrup, and water. Add the wet ingredients to the dry and stir until well combined.
3. Spread mixture evenly into the prepared pan and sprinkle brown sugar lightly over the top (optional). Bake for about 35 minutes, until brown around the edges. Cool in the pan for a few minutes then use the edges of parchment to lift them from the pan and place on a cooling rack to cool completely. Once cool, cut the bars into squares. If they seem crumbly, you can refrigerate them for 30 minutes or so before cutting them.

• Roasted red pepper dip (recipe)
• Chickpea salad (recipe) - try adding a little cayenne for an extra kick
• Spicy edamame dip (recipe)

Speaking of veggies, we received this romanesco in our last CSA box. I LOVE the way that it looks!

This time of year can be a mixed bag of emotions for many people. The holidays apply pressure to be jolly. To bake and shop. To wrap and invite. To consume. The cloudy skies and early setting of the sun can keep us inside and away from the things that feed our souls (like friends and exercise) and drive us to the things that feed our bodies (although not well), like snack foods and eggnog lattes.

I have experienced bouts of this too.

The dance of maintaining balance seems to have an increasingly complex choreography. Over the years, I’ve become pretty adept at self-renewal. I find inspiration in many places and I’ve developed a list of things that I have come to depend on for shaking loose the clingy fingers of the blahs. I call my list my "bag of tricks to stay buoyant". When I notice the cloud cover settling over me, I go through this list in my mind to figure out where I'm out of balance.

With the help of excerpts from a blog that I wrote from 2005-2009 allibrew), here is my list:

1. Heat oil in a large pot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, garam masala, amchoor powder, and bay leaves and cook, stirring, for about 5 minutes longer.
2. Stir in lentils, broth, and bulgar and bring to a boil. If you are using additional vegetables other than greens (e.g. carrots, bell peppers, etc.), add them now too. Reduce heat to low and simmer, partially covered, for about 45 minutes. Add water, if necessary, if lentils get too thick- you can serve this thinner as a soup or thicker like chili.
3. Discard bay leaves. Stir in cilantro, lemon juice, and spinach. Season with salt and pepper.

• 3/4 cup pureed persimmon (peel and chop ~2 fuyu persimmons and puree in a blender or food processor)
• 1/2 cup non-dairy milk
• 1 tsp vanilla
• 1/4 cup canola oil
• 1 Granny Smith apple, chopped
• 1/2 cup whole wheat flour
• 1/4 cup sugar
• 1/4 cup + 2 tbsp rolled oats
• 2 tbsp hemp seeds (for protein and omega 3s)
• 1/4 tsp sea salt
• 1/4 tsp each: cinnamon, cardamom, fresh grated nutmeg
• 1 1/4 tsp baking powder
• 1/2 tsp baking soda
• Topping: 1/4 cup chopped pecans, 1 tbsp melted margarine (Earth Balance), 1 tbsp brown sugar, 1/4 tsp cinnamon, 1 tbsp flour

1. Preheat the oven to 350°F (180°C). Combine the persimmon puree, non-dairy milk, vanilla, and oil in a small bowl.
2. In a medium bowl, combine the dry ingredients (all remaining ingredients except the apples and topping). Add the wet ingredients and the apples to the dry ingredients and stir until combined. Pour the batter evenly into a cake pan lined with parchment paper.
3. Melt the margarine in a small bowl or measuring cup. Add the rest of the topping ingredients and combine well. Sprinkle the topping over the batter. Bake for about 50 minutes or until browned on top and edges look done. Cool before slicing.

I looked around online for a Turkey Trot in the area for Thanksgiving morning but I wasn't able to find a race close enough. I am, however, thankful for that in retrospect! Thanksgiving morning was COLD!!


Instead of braving the sub-zero morning, I decided to wait until the sun warmed things up to a balmy 24 degrees to head outside to play with my kids.

We bundled up. A lot.


Then we hit the "slopes" for some driveway sledding!

Since there were eight of us in a tiny cabin, you can imagine how crowded things were. I didn't take photos of our dinner but I did capture one of the appetizer dip that I invented for the occasion: Vegan Sun-Dried Tomato and Pesto Torta.


Vegan Sun-Dried Tomato and Pesto Torta
1 prepared recipe of cashew cheese (use 2 cups of cashews and as little water as possible)
1/4 cup oil-packed sun-dried tomatoes
1 cup fresh basil leaves
1/4 cup lightly toasted pine nuts

1. Divide cashew cheese into 3 equal parts. Line your container/mold with plastic wrap, letting it hang over the sides of the bowl. Place one part cashew cheese in the container and smooth over.
2. Place second part of cashew cheese and sun-dried tomatoes (drained) in a food processor and process until smooth and well-blended. Add this mixture to the bowl on top of the plain cashew cheese and smooth over the top.
3. Place third part of cashew cheese, basil leaves, and pine nuts in the food processor (washed after SD tomato layer), and process until smooth and well-blended. Add this pesto layer to the top of the bowl/mold and smooth over. Gently fold the excess plastic wrap over the top and refrigerate for several hours or overnight.
4. To serve, uncover the torta and place a serving plate on top of the bowl. Flip the bowl over and carefully remove the plastic. Garnish with pine nuts and a basil sprig (if you're fancy!) and serve with sliced baguette.

Did you know?... Cashews provide heart-healthy monounsaturated fat, protein, copper, magnesium, iron, manganese, and immune-boosting zinc. The nutritional yeast in the cashew cheese adds B vitamins (including B12) and more protein to this healthy appetizer!

Heading home was a little sketchy. We left a day early, hoping to beat the crowds. The roads were frozen and it was snowing sideways!


Thanks to 4-wheel drive and window defrosters we made it home safely!

I love these muffins and so do my muffin-loving kids. Enjoy!
Cranberry Tangerine Muffins

• 1 1/2 cups fresh or frozen cranberries
• Juice from 2-4 tangerines (or oranges)
• 2 Tbsp tangerine (or orange) zest (preferably organic or tangerines not coated with wax or another coating)
• 1⁄3 cup flax meal (ground flaxseeds)
• 1 cup whole-wheat flour
• 3/4 cup all-purpose flour (or more whole wheat)
• 1/4 cup protein powder (optional, replace with flour if not using)
• 1 1⁄2 teaspoons baking powder
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon salt
• 1⁄3 cup sugar
• 1⁄4 cup canola oil
• 1 teaspoon vanilla extract
• 1⁄2 cup chopped walnuts or pecans (optional)

1. Preheat oven to 350°F (177°C). Coat a muffin pan with cooking spray.
2. Pulse cranberries in a food processor until coarsely chopped.
3. Pour zest and tangerine juice into a measuring cup for a total of 3⁄4 cup. Pour into a small bowl and add the flax meal, sugar, oil, and vanilla. Combine well.
4. In a large bowl, combine flours, protein powder (optional), baking powder, baking soda, and salt. Add the wet mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in cranberries and nuts. Scoop the batter into the prepared pan.
5. Bake until lightly golden and a toothpick inserted in the center comes out clean, about 20-23 minutes.

Roasted Fall Vegetables with Tempeh and Farro

• Several cups of chopped autumn veggies (carrots, sweet potatoes/yams, parsnips, rutabagas, turnips, Brussels sprouts, kohlrabi, etc.)
• 5 or so garlic cloves
• Olive oil
• Salt, pepper, and Italian seasoning (or fresh herbs like thyme and oregano), to taste
• Several shiitake mushrooms, sliced
• 1 package of tempeh*, chopped into 1/4 inch squares (*you can substitute another protein, such as chicken or white beans, if you wish)
• 1/3 cup lightly toasted pecans, chopped
• 1 bunch of hearty greens (such as rapini (broccoli rabe), kale, or turnip greens)
• Cooked farro

1. Preheat the oven to 425°F (218°C). Line a large baking dish with parchment paper (for easy clean up). Toss the chopped veggies lightly with olive oil then season with salt, pepper, and Italian seasoning. If using fresh herbs, wait until about half way through the cook time to add them. Tip: I don't peel or chop the garlic cloves. I roast them in their skins and then squeeze them out when they are fully cooked to keep them from getting too brown.
2. Pour the veggies into the prepared pan and roast in the oven for about 30 minutes or until soft and lightly browned in places, stirring occasionally.
3. While the veggies are roasting, saute the mushrooms in olive oil or margarine until well browned and set aside. Lightly brown the tempeh in olive oil then add the greens and saute until they are bright green in color. Combine the mushrooms, greens and tempeh, pecans, and roasted veggies and serve over farro or another grain.

• Bananas, peanut butter, chia seeds and/or ground flaxseeds
• Apples, walnuts, raisins, hemp seeds, and cinnamon
• Peaches and/or fresh berries and raw almonds
• Pears, almonds, nutmeg, and cardamom

This morning I mixed up rolled oats, pears, whole raw almonds, fresh grated nutmeg, cardamom, brown sugar, and a splash of vanilla soymilk. This bowl of steamy goodness and a perfect cup of French-pressed coffee started my cold day off right!

To make rolled oats quickly, combine 1/2 cup oats and 1 cup of water or milk and microwave for 90 seconds or until it reaches your desired thickness. Watch it closely to make sure that it doesn't boil over (especially if you use milk)!

Confused about what kind of oats to buy (steel cut, rolled, quick, etc.)? Check out this post for more info.

• Pot of pinto beans with brown rice and avocado
• Vegetable soup with "Harvest Grains Blend" (grain and bean combo from Trader Joe's)
• Whole wheat pasta tossed with chard, sundried tomatoes, white beans, and a creamy pesto sauce (cashew-based)
• Pita pizzas with cashew ricotta (there it is again- love it!) and steamed green beans
• Veggie burgers and chipotle sweet potato oven fries
• Stir fried bok choy and turnip greens with tofu, wild rice, shiitake mushrooms, and toasted pecans
• Roasted turnips, carrots, and sweet potatoes with farro, tempeh, pecans, and shiitake mushrooms (this is a repeat- it was SO GOOD last week)
• Potato leek soup with white beans added for protein
• Breakfast dishes: Apple cinnamon crockpot oats and persimmon apple breakfast crisp

*A tip: Portion out leftover dinner meals into single-serving reheat containers and refrigerate or freeze for easy grab-and-go lunches.

I love these containers: link

I will share a few recipes from this list as I cook these meals. Today, I'll share a super fast split pea soup recipe that I made last week.

Did you know...? Split peas area fantastic food- they don't require pre-soaking and they are loaded with iron, fiber, and protein!
Simple Split Pea Soup
1 1/2 cups split peas (green, yellow, or a mix), sorted and rinsed
6-8 cups of water
2 Tbsp olive oil
1 onion, chopped
2 carrots, chopped
1-3 tsp liquid smoke (to taste, optional)
Sea salt (about 1 Tbsp) and fresh cracked black pepper to taste

1. Heat the olive oil in a soup pot and add the onions and carrots. Saute until the onions are lightly browned.
2. Add the remaining ingredients and simmer, partially covered, for about an hour. Serve the soup topped with homemade croutons.

To make croutons, I chopped up the heals of a few loaves of bread that were lingering in my fridge for just such an occasion. I tossed them with olive oil, salt, fresh chopped parsley, and minced garlic and baked them at 300 degrees until they were crunchy (about 25 minutes, turning once or twice).

• Split pea soup with added veggies and warm bread
• Baked penne with cashew ricotta and sauteed green beans
• Butternut squash and leek gratin (also with cashew ricotta...I'm hooked!)
• Roasted root veggies with tempeh and farro

Farro is a hearty grain that lends itself well to combining with all kinds of foods. It will make a great vehicle for my roasted veggies this week and leftovers reheat well for a healthy and filling breakfast (just add a little milk of choice and top with fruit, nuts, seeds, etc.). One serving of farro contains 5 grams of protein, 3 grams of fiber, and 10% of the RDA for iron.

To cook: soak the farro in cool water for at least an hour. Bring fresh water to a boil and add farro (1 cup of water for every 1/2 cup of farro) and simmer, partially covered, for 25-30 minutes (or until all liquid is absorbed).

What are some of your favorite fall meals?

How to open a pomegranate
Step 1: Score the pomegranate into four sections. Be sure to cut through the skin.
Step 2: Pull the pomegranate apart into four sections.
Step 3. Hold the sections, one at a time, upside down in hand over a large bowl. Hit the pomegranate section with the back of a wooden spoon (pretty firmly) to knock the arils (seeds or pips) out. A word of advice: this can be messy so be prepared with a dish towel and don't wear your favorite white sweater!

For a little extra help, Martha Stewart demonstrates this technique here.

1. Line a bread pan (or other small pan) with plastic wrap, letting it drape over the side (you will use the plastic to lift the cheesecake out of the pan later).
2. Process all ingredients in a food processor until they start to stick together and form clumps. Press the crust into the bottom of the prepared pan.

Butterscotch
2 tablespoons Earth Balance margarine, melted
3 tablespoons brown rice syrup
3 tablespoons real maple syrup
1 teaspoon rum or butterscotch extract

1. Combine all ingredients in a small bowl, mixing well.
2. Pour into a skillet over medium heat and cook, stirring continuously, until it starts to thicken.
3. Pour butterscotch over prepared crust.

Pumpkin cheesecake
1 1/2 cups cashew ricotta
2 teaspoons pumpkin pie spice
3 tablespoons coconut oil or coconut butter
3 tablespoons real maple syrup
1/2 cup pumpkin puree (canned is fine)

1. Process all ingredients in a food processor until smooth. Pour over the butterscotch layer in the prepared pan. Place in freezer for several hours or overnight.
2. Remove frozen cheesecake from the freezer and lift it out of the pan using the plastic wrap. Cut the cake into ~1 inch squares and return to the freezer until the chocolate coating is ready. You may want to leave the squares in the freezer and take out only a few at a time as you're dipping them.

Chocolate coating
12 ounces of vegan chocolate, chopped (chips work too)
1 tablespoon non-hydrogenated vegetable shortening

1. Place chocolate and shortening in a glass bowl. Melt on a low power setting in the microwave (stirring every 15 seconds) or in a double boiler.
2. Dip each cheesecake square in the chocolate using a toothpick or tongs. Place the dipped squares on a wax or parchment lined baking sheet and use a spoon to pour a little more chocolate over the top.

Store the finished cheesecake bites in the fridge. These have a little condensation on them because they are still cold. They taste good at any temp!
Happy (early) weekend! I'm off to Lake Tahoe for a training weekend with my triathlon training group. Think warm thoughts for me, it is supposed to be COOOOLD!

Super Fast Pizza with Cashew Ricotta "Cheese"
Serves 2

2 whole grain pitas
~1/2 cup (or more) jarred pasta or pizza sauce
~1/2 cup (or more) cashew ricotta
1 clove of garlic, pressed
Veggies of choice

1. Top the pitas with sauce, cashew ricotta, garlic, and veggies or other toppings. Place in oven and turn heat to 425°F (218°C). Bake until toppings are cooked, ricotta is golden, and bread is toasted.

I drizzled my cooked pizza with olive oil then sprinkled fresh-cracked pepper and chopped basil on top. YUM!

Dissolve the yeast in the warm (not hot!) water then add 1/2 teaspoon of sugar. Set aside to "proof" for 10 minutes. It should foam up if the yeast is active. If it does not, your yeast may not be active or the water may have been too hot.

Combine the olive oil, cool water, 1 tbsp sugar, and salt.

Put the flour in the bowl of a mixer or food processor. With the mixer/processor running, add the oil mixture then the yeast mixture.

When the dough forms a ball, remove from the mixer/processor and place on a lightly floured surface. Knead until smooth.

Place the dough in a lightly oiled bowl and cover. Let rise for about 1 hour.

• Mushroom and walnut pate recipe (from Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero)
• Butternut squash and sage soup is from Vegetable Soups from Deborah Madison's Kitchen (love this book!)
• Roasted asparagus crepes recipe (from the Vegan Yum Yum blog)
• Tea poached pears as shared by another blogger, here (originally from Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero).

For our luxury dinner, I set the table with my grandmother's China. This China has been in my family since my grandmother purchased it for her mother in the 1920s. It is a soft shade of yellow with a delicate flower pattern and gold trim:

Sharing a meal with friends and family is about more than just eating. It is about connection and sharing and bonding. My grandmother passed away at age 97 in 2006. Whenever I use this China, I almost feel like I've invited her to the table. I love that!

Some words on planning: When I was creating my menu for this dinner, I wanted to include seasonal produce but I also wanted to create some unique flavors that went well together.

My tips for pulling this off:

• Choose produce that is in season for the best flavor. Also, shop locally if possible. The closer the produce was grown to your table, the better it will taste!
• When creating your menu, select dishes that include similar ingredients. For example, my pate and soup both contain thyme; my salad and dessert are both centered around pears; etc.
• A well-planned menu should draw its variety from multiple ingredients that go well together. Varying textures (crunchy, creamy, chewy, etc.) are okay, but the foods should have similar flavor profiles. No one course on the menu should drown out the others with over-powering flavor.

On wine: With our meal, I served a light white wine (Elva from Jodar Winery which was, coincidentally, named after the vintner's grandmother). For those who prefer a sweeter flavor, an orange muscat would be great (especially with this dessert).

Cheers!

Let's get started!



We began our meal with a baby greens salad with red pears, pomegranate arils, and pine nuts. I tossed the greens in a light pear vinaigrette of my invention and the result was colorful and delicious!

For the pear vinaigrette: In a blender, combine 1 ripe pear (peeled and cored), 3 tablespoons white wine vinegar, 3 tablespoons olive oil, salt and pepper to taste. Blend until very smooth. The dressing was a pretty pale yellow that looked so much like the yellow of my China!

Allow me to pause here to talk about feeding children. My kids are two and four and they are not yet into eating so luxuriously. Planning to feed them isn't tough, though.

Here are two tips to consider when you have little people to feed:

• Younger kids prefer foods that are disassembled or in pieces. For example, instead of serving my boys a salad, I gave them a plate with pears, pomegranate arils, nuts, etc. that they could enjoy one thing at a time.
• Serve sauces on the side in a dish that facilitates dipping. Kids are sometimes suspicious of sauce, but they love to dip!

Back to our meal!



Along side the salad, I served a walnut mushroom pate. This pate was out of this world! It tasted great on the warm bread and would also make an excellent sandwich spread.



For our next course, we enjoyed a rich and velvety smooth butternut squash soup with crispy sage leaves. The fresh thyme in the soup went well with the thyme in the pate and the smell of the onions and sage cooking together for the soup was heavenly. It is one of my favorite things this time of year!

Fresh thyme in my garden.
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“Peace, it does not mean to be in a place where there is no noise, no trouble, or no hard work. It means to be in the midst of those things and still be calm in your heart.” ~Unknown

Know what feeds you

I am a part of a triathlon training group and we train from January to August. I love the seasonal nature of triathlon training. I love that we start a fresh season at the beginning of the year and slowly ramp our training through the spring. We take a break in the fall and then start all over in January.

This year was my second season with the group and something interesting happened shortly after we wrapped up our season. Up to that point, I'd honestly been feeling a bit burned out on training and I welcomed the end of August with open arms. The first couple of weeks were fine. I changed my exercise routine to be more weight-training focused and cut back on my swim/bike/running. I was still getting the exercise that I needed to keep my spirits up but something was missing. I started to feel stressed and grumpy and a bit depressed. At first I couldn't figure out what was going on with me but, after some reflection, I figured it out: I was having tri training withdrawals! I missed my tri training friends and the support and friendship that I get from this group that is unique to that area of my life.

I have so many wonderful people in my life whose friendships feed me in a zillion different ways. This was a great lesson that reminded me that, despite my somewhat introverted ways, I still have a social side that is energized, fed, and nurtured by the company of others.

Winter survival plan

I don't want to wait until the dark days of winter and the craziness of the holidays kick me in the backside to think about how I'm going to stay centered. It is really important for me to approach this season with a plan. Not a shopping, cooking, party plan. But, a plan for nurturing my whole self; physically and mentally. I'll share my list of reminders to myself for this year. When I get to January, I hope to have gained some wonderful new memories and to have enjoyed the winter holiday season moment by moment. I hope that you will stop to consider what you need as well.

My list:

1. Social: Spend time with friends and family doing things that are fun instead of stressful. Make time for gathering just for fun.
2. Fitness: Keep up with my running plan. Consider entering a turkey trot and a snowshoe race! Go full moon snowshoeing or cross-country skiing.
3. Health and immunity: Get lots of sleep. Get a flu shot. Drink lots of water and eat whole foods. Get my omega 3s. Stay away from high-sugar foods. Get some sunlight as often as possible. Play outside!
4. Soul: Take hot baths with pretty smelling things followed by my favorite lotion. Sit in the spa. Do one thing at a time and finish one thing before starting another. Read books and magazines. Light candles. Listen to music. Work in some yoga and meditation. Write.
5. Family: Spend more time on "want to" than "have to". Laugh together every day. Take day trips to build a snowman or to the beach. Read stories by the fireplace. Have date nights with my hubby. Have a nighttime stargazing picnic with hot drinks and fuzzy blankets.

What is in your plan this winter?

Injera bread:
I didn't have teff flour, so I processed a small amount of teff grain in my VitaMix to make flour (1/2 cup teff made about 3/4 cup flour).

Recipe:

3 cups self-rising flour (or 3 cups all-purpose flour plus 4 1/2 tsp baking powder and 1 1/2 tsp salt)
1/4 cup whole wheat flour
1 Tbsp vital wheat gluten
1/2 cup teff flour
1 Tbsp dry active yeast
3 1/2 cups warm water

1. Combine all of the ingredients except for the water and mix well. Add the water and mix until well combined. Cover and let sit for 3-6 hours (for traditional sourdough, the dough is let rest for 3 days).
2. After the rest period, stir the dough again to incorporate any liquid that may have separated. Add the dough to a blender 2 cups at a time along with about 1/4 - 1/2 cup water and blend to mix for a few seconds. The dough should be very thin- thicker than crepe batter but thinner than pancakes.
3. In a non-stick skillet heated over medium heat (no oil), pour the batter 1/2 cup at a time. Move the pan in a circular motion to spread out the batter so that it is no more than 1/8 inch thick. Cover the pan and let the injera cook until it is cooked through (don't flip). Remove from the pan and stack the breads as they are made. They will initially be a little crispy on the bottom but will soften up.

Misir wat (wat or wot is a stew and misir wat is a common lentil stew that is seasoned with traditional berbere spices).
I made my own berbere using:

¼ tsp cloves
¼ tsp cinnamon
1 tsp ginger
¼ tsp allspice
1 tsp fenugreek
1/2 tsp cardamom
½ tsp coriander
¼ tsp turmeric
½ tsp cumin
½ tsp black pepper
1 tbsp cayenne
¼ tsp nutmeg
3 tbsp paprika
1 tsp salt

Squash tibs (tibs are sauteed veggies or meats).

Kik wat (a stew made from yellow split peas).

Sauteed greens (I used turnip).

Put on some Ladysmith Black Mambazo, get out your copy of The Ladies #1 Detective Agency by Alexander McCall Smith, pour the African red bush (rooibos) tea, and dig in...with your hands, of course!

I really love the ceremonious nature of traditional dining in other cultures. I am also fascinated by traditions such as the Japanese tea ceremony. In Ethiopia, one very simple such ritual is goorsha, which is an act of friendship. During a meal, a person might roll a piece of injera bread in sauce and place it in a friend's mouth. The larger the goorsha, the stronger the friendship. Amesege'nallo' (thank you)!

If you have the chance, I encourage you to expand your horizons and give Ethiopian or other new-to-you foods a try. After all, life is too short for frozen pizza!  

These were easy to make using a food processor and they tasted perfect!

I started with this recipe from Oh She Glows and it worked really well. I used the same ingredients and measurements.

Here are the steps that I followed:

1. Place the chopped dates in the food processor and process until they start to stick together and ball up. Remove them from the food processor and place them in a bowl. Set aside.
2. Place the cashews, chocolate chips, cinnamon, and vanilla in the food processor and process until the nuts are finely chopped.
3. Add the nut mixture to the dates and mix together as best you can.
4. Place a piece of plastic wrap on the counter and pour/plop the mixture onto the plastic. Fold the plastic over the mixture to keep it from sticking to your hands and knead it until it all sticks together and you can form it into bars. Divide the mixture into two or three pieces and form into bars (using the plastic wrap to shape them to keep them from sticking to your hands). Wrap the bars in plastic and refrigerate.

My approach to eating is balanced. I believe that eating a whole foods plant-based diet is the healthiest way to fuel our bodies. I also believe in chocolate. One of my mantras for daily living is, “something is always better than nothing.” GetNatured isn't about perfection. It is about the simple pursuit of health and happiness. Sometimes that means watching the sunrise on a morning run. Sometimes it means forgoing my “to do” list in favor of sharing freshly baked chocolate chip cookies with my favorite person. Health and happiness are both physical and mental. I believe in feeding both.

I love new flavors and combinations of foods and my desire for those continually inspires and challenges me to learn new things. I have gained countless new ideas and have been so immensely inspired by reading blogs. Though the world of food blogging is huge, there is a feeling of solidarity that runs through this virtual community. My family may not understand my excitement over finding "00" flour for pizza crust, but I know that my fellow bloggers do!

My family and I are vegetarians and, while I truly believe with all that I am that is the healthiest way to eat, I do not want my readers to ever feel like they're getting the cold shoulder for enjoying animal-based foods. I know that everyone has their own favorite foods and traditions and that is their personal journey. I share recipes and my food successes because I believe passionately that healthy food can be simple and delicious- even to kids! My hope is that others will be inspired to integrate more whole foods into lives as well.

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

How much fiber do we need?
First, how much fiber do you need each day? The USDA recommends 14 grams for every 1000 calories consumed or approximately these amounts <table removed>

Where does fiber come from?
Fiber comes from plant-based foods such as fruits, veggies, beans and legumes, nuts and seeds, and whole grains. Foods that have been highly processed (e.g. white flour, canned fruits and veggies, juices) have less fiber than minimally processed foods. Fiber supplements are available, however what you gain in fiber from those products, you lose in the important vitamins, minerals, and antioxidants that come from fresh and whole foods. Foods that contain the most fiber include:

• Lentils
• Black, pinto, small white, and lima beans
• Whole grain cereals such as bran flakes or shredded wheat
• Acorn squash
• Potatoes with the skin on
• Broccoli
• Apples (skin on)
• Pears (skin on)
• Berries (especially blackberries and raspberries)
• Spinach

Tips from the Mayo Clinic for getting more fiber:

• Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
• Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.
• Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Get a leg up with legumes. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

Note: It is important to increase the amount of fiber in your diet gradually:

These muffins are not super sweet but they are really healthy- they contain lots of iron and protein too! I wasn't sure if they'd pass the "kid test", but...

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