Adaptable Pesto Sauce (Vegan + Gluten-Free)

This summer, as I’ve been working to change my relationship with sugar, I’ve also been trying to eat more greens. I’m preparing lots of green smoothies; growing basil and mint indoors; and learning to make sauces from spinach, kale, and chard.

Many of these sauces are adaptations of pesto, thinned with water to make more of a dressing or dip than the typically thick and oily spread. I call this “adaptable pesto sauce,” because there are many ways to prepare it and because I’ve come to this recipe through studying variations on vegan pesto.

The idea is to combine the following ingredients (all of which can be adapted to what’s on hand) in a Vitamix or another high-powered blender.

Ingredients:

  • Greens—approx. 5 cups of any combination of basil, spinach, kale, swiss chard, or the tops of carrots or beets
  • Walnuts— 1/2 cup
  • Water—1/3 cup
  • Olive oil—1/3 cup
  • Lemon—juice of 1 small lemon (~2 to 3 tablespoons)
  • Garlic—6 bulbs (more or less, depending on how much you like garlic :-))
  • Salt—1+ teaspoon (to taste)
  • Pepper—1/3 to 1/2 teaspoon (to taste)

I appreciate that this recipe is simple, taking no more than 10 minutes to gather and combine ingredients. I appreciate that it helps with achieving my goal of eating veggies as at least half of every meal. I appreciate, too, that I can eat a single batch for several days.

To illustrate, with the serving shown here, I ended up with three distinct meals:

(1) Adaptable pesto sauce became the focus on this dinner with roasted mushrooms, carrots, potatoes, crackers, and sliced peaches all as options for dipping.

On a blue plate appears a large serving of green pesto sauce (in the front) with sliced peaches, rice crackers, roasted mushrooms, and a mix of orange and purple carrots and yellow-white potatoes.

(2) The next day I served the sauce with carrot and celery sticks and two veggie burgers topped with slices of avocado.

Two veggie burgers topped with slices of avocado appear on a blue plate, along with carrot and celery sticks and pesto dipping sauce.

(3) What remained I used in a pasta casserole, drizzling the sauce over a layer of kale and textured vegetable protein (TVP), which topped a layer of gluten-free rotini (spiral pasta). After repeating these layers, I topped the casserole with Follow Your Heart vegan cheeze and baked for approximately an hour at 400 degrees.

These three meals are only a few I’ve created with this adaptable pesto sauce, as it’s becoming a familiar friend.

And as a friend, vegan pesto reminds me of the connections between self-care and community care, between fueling the self and fueling the long haul toward justice. It’s not by accident that this recipe and all on this blog are vegan. What we eat impacts not only ourselves but also other humans, non-human animals, and the earth.

Small actions matter.
Finding joy in food matters.
Loving ourselves, even a little bit better, matters.

Adaptable pesto sauce isn’t a cure-all, but may it bring about more healing. May it help with building healthy relationships with food and with linking creativity and commitment.


This post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “Roasted Veggies with Tahini Sauce: Linking Creativity and Self-Care,” “Three Chocolate Smoothies for Fueling the Road Ahead,” and other vegan + gluten-free recipes. Please also consider following the blog via email. Thanks!

Single-Serve Chocolate Avocado Pudding

This summer, in the midst of a cross-country move and big career changes, I’ve found myself falling into old patterns with sugar. I’ve been binge-eating sugar only to propel myself into a downward emotional spiral and increased inflammation—stirring up old back, neck, and other embodied pains.

In the process, I’ve been getting clearer on what I want to change about my relationship with sugar and noticing when—and why—I’m craving sweets.

With greater awareness of the cravings, I’m more often choosing to drink water and vegetable broth instead of turning to sugar. At times, I’m making my familiar banana, cacao, and peanut butter mash that typically satiates cravings. And, because my naturopath recommends daily avocados, I’ve been allowing myself avocado pudding with dates used for sweetening.

Here’s the recipe for single-serve chocolate avocado pudding. It’s not only sweet and chocolatey (fulfilling emotional cravings for sugar), but it’s also vegan, gluten-free, nut-free, soy-free, and refined-sugar-free.

There are many recipes online for chocolate avocado pudding or mousse. What I like about this one is that it’s simplified (few ingredients and no refrigeration required).

Combine the following ingredients in a Vitamix or other high-powered blender, and blend until creamy:

  • 1 large avocado (or 1 and ½ smaller avocados)
  • 2 tablespoons of cacao powder
  • 2-3 dates, depending on the sweetness desired (more dates = sweeter)
  • ¼ cup of unsweetened almond or other plant-based milk
  • ½ teaspoon of ground cinnamon

This recipe can be easily doubled or tripled, if making for two or more people. It also keeps well in the refrigerator and can be used for snacks throughout the day.

My relationship with sugar, as part of my larger relationship with food, is important for healing—for turning inward and learning more about who I’ve been and who I want to be. Though I’ve shown up to this relationship inconsistently, I want to build a more loving, truthful, and committed relationship for the long haul.

This long-haul commitment to self-love is the same long-haul commitment I make to staying in the work for social justice. May I keep showing up to/for myself and to/for work that matters in the world. May I invest in a nourishing relationship with food toward participating in nourishing, affirming, and accountable relationships in all aspects of life.


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,” “Three Chocolate Smoothies for Fueling the Road Ahead,” and other vegan + gluten-free recipes. Please also consider following the blog via email. Thanks!

Wellness Tonic

Recently, I’ve been sick in a sort of “full system reboot”: weeks of allergies turned into a sinus infection, grounding me with multiple days of self-care through sleep and solitude. I’m still healing through Reiki, acupuncture, a simple diet focused on rice and veggies, and this wellness tonic.

I make this warm drink throughout the year—both for everyday wellness and whenever my body needs a little extra support. It’s vegan + gluten-free, and it’s sweet without sugar.

Simply combine the following ingredients:

Certainly, this tonic can be simplified or modified: I sometimes leave out the turmeric, use fresh ginger, or add more lemon. Other herbals teas like chamomile or licorice can also be made into tonics by adding vinegar, lemon, and ginger. The idea is to create a warming, comforting, and soothing beverage with a lot of taste and wellness reinforcement.

Throughout my journey with back pain, I’ve learned to see food for its incredible healing potential. Now I think about the heating and cooling, anti-inflammatory and GI-strengthening properties of food. To help with my full-system reboot, this tonic gives a full-system boost.

My wish is that this tonic may come in handy at the time you need it, as I need it now.


With gratitude, this post is written by Beth Godbee for Heart-Head-Hands.com. For more posts like this one, you might try “Roasted Veggies with Tahini Sauce: Linking Creativity and Self-Care,” “Three Chocolate Smoothies for Fueling the Road Ahead,” and other vegan + gluten-free recipes. Please also consider following the blog via email. Thanks!

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.

2017-06-24 12.12.04
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:

Screen Shot 2017-12-12 at 9.57.24 PM

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!