The Austin Airport Meal, Or Why I Love Potatoes and Cabbage with Salsa and Refried Beans

As someone who’s both vegan and gluten-free, I think a lot about food, especially when traveling. I travel with tea bags, snack bars, and other packaged food. More often than not, I prepare or buy meals from outside the airport to eat on the plane. Occasionally, however, I’ll crave a warm meal and find myself looking for chili, steamed veggies, or rice and beans (with guacamole, tortilla chips, and salad).

A few years ago, I wanted a warm meal in the Austin airport, where the options were slim to none. A Tex-Mex place I thought would have rice and beans had only an option of breakfast potatoes (home fries or hash browns) with refried beans. I ordered the potatoes and beans with large amounts of the available vegan toppings: shredded cabbage and salsa. An odd combination, I thought, but I sat down to eat and enjoyed the meal far more than expected (and more than any airport food in memory).

Since this discovery of the “Austin airport meal,” I’ve re-created versions of it for breakfast, lunch, and dinner. Though I typically roast or fry potatoes, I’ve used frozen hash browns in a pinch. I then open a can of refried beans, a jar of salsa, and a bag of shredded cabbage. A meal comes together with few ingredients and little time (about 10-15 minutes). I have comfort food (with potatoes as the base), and I meet my goal of eating vegetables as at least half of every meal (by piling on the cabbage).

So, with gratitude for food discoveries in the unlikeliest of locations, here’s my “Austin airport meal”—a meal that’s great when traveling, over-scheduled, or exhausted in the spring semester (for students and teachers alike).

Ingredients:

  • 1 bag of potatoes (more or less depending on amount desired) with approx. 2 tablespoons of olive oil and water and ½ teaspoon of salt (and possibly pepper or chili powder) for frying
  • 1 bag or head of shredded cabbage
  • 1 can of vegan refried beans
  • Few tablespoons of salsa (to taste)

Instructions:

  1. Slice potatoes if frying, or cut into wedges if roasting.
  2. For fried potatoes: add potatoes, oil, water, and spices to a large frying pan. Cook on medium-high heat, stirring occasionally, until the potatoes are soft and browned.
  3. Heat the refried beans.
  4. If not already shredded, chop the cabbage.
  5. Combine potatoes, refried beans, and cabbage in roughly equivalent proportions (I tend to add more cabbage). Add a tablespoon or two of salsa.
  6. Enjoy!


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try When Times Get Tough: Simple Sautéed Spinach and Tempeh,”Potato & Kale Casserole (vegan + gluten-free): Finding Comfort in the Growth Zone,” and other vegan + gluten-free recipes. Please also consider following the blog via email. Thanks!

Warm Quinoa Cranberry Breakfast Cereal

Recently, I’ve felt the heat associated with anger flushing through my body, asking to be recognized. As I tend to this anger, I’m seeking nourishment that provides fuel for committed action—fuel that is sweet, but not sugary.

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Warm cereal with blood orange slices, cranberry-banana smoothie, and tea.

One of the meals I’ve been making for myself is quinoa cranberry breakfast cereal. I simply combine the following ingredients, press the “porridge” setting in my “fuzzy logic” rice maker, and wake up to warm cereal and sweet smells:

  • Quinoa — ¾ cup
  • Frozen cranberries — 1 cup
  • Pumpkin seeds — ¼ cup
  • Almond milk — 3-4 cups (2 cups at the beginning of cooking and more at the end)
  • Vanilla — 1 teaspoon
  • Stevia — 1 teaspoon

This warm cereal has been helping me feel well cared for despite being worn thin. I have been feeling incensed (burning up) and fatigued (burning out) by a constant barrage of sexual assault, institutional racism, ableist policies, gender policing, xenophobic rhetoric, and other bullshit. Not to mention the violence and open wounds on display vividly in headlines and news feeds.

Toward attending to anger and showing up with resilience, I recognize the need to care for myself especially well. I feel grateful for a programmable rice maker that allows me to press a few buttons and have warm cereals, rice and beans, and other grain-legume combos ready to eat a few hours later.

I mention the rice maker because I’m often asked about how I prepare home-cooked meals when juggling a LOT, including a lot of emotions. This device, along with my Vitamix and electric tea kettle, save time and mental labor. While these appliances are a true privilege, on the one hand, they are also a true investment in self-care, on the other. They are hands-down my favorite kitchen items and have replaced a lot of pots, pans, and other gadgets, simplifying the cooking experience.

So, with deep gratitude, I share this simple and sweet vegan + gluten-free breakfast that is supporting me right now—with the hope that it may support you, too. Whatever self-care may be calling to you, may the care involve attention to emotional intake, emotional readiness, and emotional resilience for the long haul toward justice.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “Three Chocolate Smoothies for Fueling the Road Ahead,” “Banana, Chocolate, and Peanut-Butter Mash: Changing My Relationship with Sugar and Rethinking Self-Care,” and other vegan + gluten-free recipes. Please also consider following the blog via email. Thanks!

Hearts of Palm Salad

After the heaviness of the holiday season, I’m grateful for quieter days and lighter eating. Self-care feels important for refueling and reconnecting with myself, my dreams, and my commitments. Though self-care certainly varies and at times involves hot cocoa and comfort foods, right now it’s manifesting in a desire for more fruits and vegetables. So, I’m making more salads.

One of my favorites is inspired by Urban Beets, a vegan café in Milwaukee that serves especially creative, flavorful food. In the past, they’ve used hearts of palm salad to approximate a lobster roll, serving the salad with fresh dill on a gluten-free hoagie with lemon and kettle chips on the side.

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The inspiration for this recipe: Urban Beets Cafe’s vegan + gluten-free “lobster roll.”

What follows is my recipe for a similar salad that I typically eat with rice crackers.

Ingredients:

  • Hearts of palm —14 oz. jar or can
  • Celery — 1-2 stalks or approx. ½ cup (roughly, ¼ of the amount of hearts of palm)
  • Fresh dill — 3+ tablespoons (approx. ½ of the amount of celery)
  • Capers — ½ to 1 tablespoon
  • Vegan mayo — 1 tablespoon
  • Dill pickle juice — ¼ teaspoon
  • Lemon — ¼ teaspoon
  • Salt — approx. ¼ teaspoon, to taste
  • Pepper — optional add-in, to taste

Preparation Time:

  • 10 minutes, including time to cut, combine, and serve.

Instructions:

  1. Dice the hearts of palm and celery, and chop the fresh dill.
  2. Add these cut ingredients into a mixing bowl.
  3. Then add the remaining ingredients (capers, mayo, pickle juice, lemon, salt, and pepper), and stir until well-combined. I like to taste while mixing and add more of these ingredients, as needed. The capers, pickle juice, lemon, and/or pepper can be left out for a smoother, milder flavor.
  4. Serve with a few sprigs of fresh dill on top for additional color and flavor.
  5. Enjoy with crackers or chips. Or add to a salad or sandwich with lettuce and tomato.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “When Times Get Tough: Simple Sautéed Spinach and Tempeh,” other vegan + gluten-free recipes, or the series of posts answering why I’m vegan. Please also consider following the blog via email. Thanks!

A Few of My Favorite Things

December. It’s a hard time for folks walking on wires to please others. It’s a hard time for folks finishing semesters when running on fumes. It’s a hard time for folks grieving family hurts or losses. It’s a hard time for processing what comes up in contemplative moments and social interactions alike.

This December is especially hard because it punctuates a year of great injustice, dehumanization, and the increasing visibility of wrongdoings. Now, as so many of us personally and collectively are doing (and being asked to do) “shadow work,” there’s a heightened need for self-care/self-work that embraces both/and.

How do we both honor the ways we’re falling apart and go about surviving? How do we both recognize the possibility of human extinction and invest in living more authentically, courageously, and lovingly? How do we both unlearn oppression (including internalized inferiority and superiority) and build new, more equitable relations? How do we both stay centered in gratitude and committed to justice? How do we experience both the depth of grief and the height of joy? How do we get by in the midst of inherent contradiction, paradox, incongruity, and change?

One answer (for me, this December) is that I’m getting by with a few of my favorite things. Specifically, I’m making “play dates” to hike with friends, to eat nourishing foods, and to read books and blogs that fill me up like adrienne maree brown’s Emergent Strategy and Chani Nicholas’s weekly horoscopes. (I even happily found this recorded conversation between adrienne maree brown and Chani Nicholas!)

My most frequent, almost-daily “play date” has involved listening to a new podcast while sipping peppermint cocoa and soaking in an Epsom salt bath. Here’s what this looks like:

1. How to Survive the End of the World Podcast

Over the past three weeks, I’ve been falling in love with the podcast How to Survive the End of the World from the Brown sisters: Autumn Brown and adrienne maree brown. And I mean falling in love as in feeling my stomach sink when I’ve listened to all the episodes and getting super excited when a new episode is released.

These recordings are directly about living within both/and, as episodes focus on “learning from the apocalypse with grace, rigor and curiosity.” Truly, episodes give deep insights, rich storytelling, and committed calls to action—modeling ways forward and asking how we show up for ourselves and others to be in “right relationship.” If you’re not already listening, check out the trailer here:

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It’s not by chance that this podcast is offered by two women of color at a time when the hashtags #TrustBlackWomen and #FollowBlackWomen are trending on social media. May listening to feminists and womanists of color do more to counter epistemic injustice and to honor the lived stories, experiences, and knowledges that need to be trusted and followed.

2. Peppermint Cocoa

Chocolate, I’ve found, makes falling in love even sweeter. Because I’ve also got a complicated relationship with sugar, I mix raw cacao and stevia so that I can enjoy chocolate daily, especially when luxuriating in a warm bath with my favorite podcast. Here’s the recipe for this month’s peppermint hot cocoa.

Combine and stir the following ingredients:

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 3. Epsom Salt Baths

Truth be told, I’ve always enjoyed baths, but I didn’t give myself permission to take them daily until struggling for several years with chronic back pain. It’s amazing how often pain has been a motivator for doing what I desire, what gives me pleasure and joy. Now, whenever my body or soul hurts, as they do when facing systemic racism and other institutional violence, I immerse myself in salty water. This is a privilege I am grateful for everyday.

I add several cups of Epsom salt to a warm bath, and soak while listening to awesome podcasts and enjoying hot cocoa. The combination, I’ve found, grounds me, while also lifting my spirit.

When we talk about building resilience, I wonder if we should talk more about Epsom salt and warm water for grounding and clearing energies. As a white woman, when I think about building fortitude to counter white fragility, I definitely think about Epsom salt baths for crying, releasing, recommitting, and re-emerging ready to work again.

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Together, (1) the How to Survive the End of the World podcast, (2) peppermint cocoa, and (3) Epsom salt baths are a few of my favorite things. As favorites, they help with refueling and with readying for ongoing resistance.

I talked recently with my six-year-old nephew about his “favorites,” and I realized that I don’t often have this conversation with adults. How often do we, as adults, name our favorites? How often do we take time in the day to enjoy something simply because it’s a favorite? Recognizing and honoring favorites feels important for navigating the both/and of life, especially at this time and especially in December.

May these or other favorites bolster you in personal and collective shadow work. May these or other favorites help with surviving when falling apart. May these or other favorites help with feeling what’s hard and also with feeling what’s incredibly beautiful, amazing, and possible too.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “Sieving Life: Keeping What Nourishes and Releasing the Rest” orBreaking Commitments and Recommitting through Mindful Reflection.” Please also consider following the blog via email. Thanks!

Vegan and Gluten-Free Savory Pie

One of my favorite comfort foods is savory pie. I’ve learned to use a 5-ingredient pie crust as the base for different onion, mushroom, and kale pies. These pies combine sweet and savory. They combine comfort with the goal of eating vegetables for half of each meal. They also work on changing my relationship with sugar as an act of self-care.

Like other recipes I’ve shared in this blog, savory pie is quick and easy. It’s something I prepare without following a structured recipe, and it’s something I eat as leftovers for multiple meals.

It also, I hope, shows the fun that can come from being vegan. If it weren’t for the motivation to try new recipes, I might not have discovered that I can eat pie for dinner.

Ingredients for Pie Crust:

  • 1½ to 2 cups oats—ground into oat flour
  • 2 teaspoons of sugar
  • ½ teaspoon of salt
  • ¼ cup of olive oil
  • ¼ cup of water (oftentimes more for stickiness)

Ingredients for Kale-Onion Pie Stuffing:

  • Bunch of kale
  • 1 onion
  • 1 leek
  • 2 tablespoons of olive oil
  • ¼ cup of vegetable broth
  • Salt and pepper to taste
  • Daiya or other shredded vegan cheeze

Alternative Pie Stuffing:

  • More onions, leeks, and/or shallots
  • Spinach or other greens
  • Mushrooms

Preparation Time:

  • 20 minutes (overlapping with cooking time)

Cooking Time:

  • 1 hour at 375F (initially 15 minutes for pie crust and an additional 30-45 minutes for the full pie)

Instructions:

  1. Follow the instructions from Oatmeal with a Fork for making 5-ingredient, no-roll pie crust:

    4 steps:
    1. Mix the flour, sugar, and salt together in a large bowl.
    2. Stir in the olive oil until the ‘batter’ is crumbly.
    3. Add in the cold water as needed until the dough is moistened, but not sticky.
    4. Press the dough into a pie plate, pressing it up the sides as desired.

  2. Bake the pie crust at 375F for 12-15 minutes, while preparing the savory vegetable stuffing.
  1. Wash and cut the kale, onion, leeks, or other veggies.
  2. Add veggies to a frying pan, and sauté along with oil, vegetable broth, salt, and pepper.
  3. Continue sautéing until onions are soft and kale is wilted.
  1. Add the savory stuffing to the pie crust.
  2. Top with a layer of vegan cheeze. I’ve had success with cheddar substitutes made by Daiya, Follow Your Heart, and So Delicious.
  3. Bake the pie for another 30-45 minutes or until warm and slightly brown on top.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “When Times Get Tough: Simple Sautéed Spinach and Tempeh,” other vegan + gluten-free recipes, or the series of posts answering why I’m vegan. Please also consider following the blog via email. Thanks!

Roasted Veggies with Tahini Sauce: Linking Creativity and Self-Care

I never thought I’d be involved in recipe creation because, for years, I didn’t think of myself as a cook. I loved to eat, but I hated the time involved in food preparation. As I grew more interested in replicating foods (especially ones I’d try in restaurants or remembered from youth), I found more motivation to experiment in the kitchen. And as I thought of cooking as experimentation—as art, as play, as creative self-care—I could see why others liked it. I began to imagine myself as someone who similarly played with food.

I’m learning to experience cooking as play, and as play, cooking helps me embrace a both/and approach to self-care. It’s both relaxing, restoring, and rejuvenating and doing what’s hard, boring, and “adulting.” It’s both giving my body the nutrition it needs and enjoying the foods I eat.

*    *     *     *     *

A few years ago, I consulted a naturopath (Dr. Sarah Axtell in Milwaukee), who helped me figure out my GI issues, taught me a lot about vegan eating, and accompanied me on a journey to heal my gut. She offered advice that has stuck with me, including the recommendation to make at least half of each meal veggies.

Even as a vegan, I struggle to meet this goal:
half of what I eat = vegetables.

Especially when traveling or eating out, it’s easy for meals to center around grains and beans, processed foods and sugars. Though I add spinach and other greens to smoothies, this is hardly half. And I regularly make a meal out of banana, chocolate, and peanut butter mash. Truly, I have to bring intention to eating more vegetables, and so I often plan meals starting with the veggies and building from there.

Luckily, I love roasted vegetables. Because I prefer to cook without recipes (with what’s on hand) and to cook simply (with less time investment), roasted vegetables are a great option. Just add salt, pepper, and oil, and pop them into the oven.

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A lot of roasted vegetables—mushrooms, eggplant, and fennel (pictured here), as well as carrots, potatoes, and other root veggies—taste great together and with tahini sauce, so I’ve learned to make full meals of vegetables with tahini.

Add a simple salad like this one of tomatoes, cucumbers, and parsley (in roughly equal proportion), and it’s a full meal. A meal I hope will become leftovers, because I’ll happily eat this for days.

What holds this meal together is the tahini sauce, which can be made thicker like dip or thinner like dressing. It’s salty, sweet, and savory goodness. There are a lot of quick-and-simple tahini recipes online like this one from the Minimalist Baker and this one from Vegan Richa. This recipe combines what I most enjoy from these (garlic, lemon, and oil) and can be easily adapted with other spices (cumin being my favorite). Here’s the rough recipe.

Ingredients:

All of these measurements are estimates, and I adapt them to taste and to the amount I’d like to make at a given time (easily halving or doubling the recipe):

  • Tahini— ½ cup
  • Water—½ cup
  • Salt—1 teaspoon
  • Garlic—2+ cloves
  • Lemon juice—2 tablespoons to ¼ cup
  • Extra virgin olive oil—varies substantially … I add this in while blending to taste, starting with 1-2 tablespoons and typically adding closer to ¼ cup.

Note that more water or oil can be added to thin the sauce, while less makes it thicker.

Optional Add-ins:

  • Cumin, pepper, chili powder, or other spices. In the sauce pictured here, I’ve added ½ teaspoon of cumin, which gives it a kick.

Preparation Time:

  • 10 minutes, which includes the time of gathering ingredients from cabinets, combining all ingredients, and blending.

Instructions:

  • Put all ingredients into blender (I love my Vitamix because it can process full cloves of garlic), and blend until smooth, adding additional ingredients or more oil to taste.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “Banana, Chocolate, and Peanut-Butter Mash: Changing My Relationship with Sugar and Rethinking Self-Care,” other vegan + gluten-free recipes, or the series of posts answering why I’m vegan. Please also consider following the blog via email. Thanks!

When Times Get Tough: Simple Sautéed Spinach and Tempeh

Sautéed spinach and tempeh is a vegan + gluten-free recipe I turn to when times are tough—when I’m overly stressed or traveling or just don’t have the time or energy to cook. And times have been tough recently, creating a sense of whiplash, as I attempt to process one instance of injustice after another.

To stay in the work, to stay with the emotions that arise, and to stay committed to justice, I also commit to caring for myself with joy and ease. This recipe supports these related commitments. It supports my ongoing healing, the enactment of ecofeminism, and the need to refuel for long-term resilience and resistance.

Ingredients:

These measurements are estimates, and ingredients can be adapted to what’s on hand:

  • Spinach (or other greens)—full package or large bunch
  • Tempeh—full package, diced or cut into strips
  • Onion—1 small onion, diced
  • Salt and Pepper—to taste
  • Olive oil—1+ tablespoon for sautéing

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Optional Add-ins:

  • Garlic, tomatoes, peppers, pepper flakes, or other spices.

Preparation Time:

  • 15 minutes, including preparation and cook time.

Instructions:

  1. Cut the onion and tempeh into bite-size bits, and add to a frying pan along with a generous amount of oil.

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  1. Once the onions and tempeh begin to brown, add spinach, and continue sautéing until wilted.

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  1. Sprinkle salt and pepper at any stage of the process or when serving, along with any optional add-ins. Or serve along with salsa, mustard, or other dips.

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  1. Enjoy. This tasty, nutritious, and complete meal provides fuel for the road ahead.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “Three Chocolate Smoothies for Fueling the Road Ahead,” other vegan + gluten-free recipes, or the series of posts answering why I’m vegan. Please also consider following the blog via email. Thanks!