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!

Why I’m Vegan: Normalizing Plant-Based Options

Traveling can present real challenges for eating vegan. Recently, though, I’ve been encouraged by several kind and curious interactions. Here are three scenes to illustrate:

Scene 1: When ordering off-menu at a local café, the café owner says, “You know, we should really have more vegan options. I’ll work on that.”

Scene 2: When placing an order with modifications, the waiter asks me to explain: “What’s vegan?”

Scene 3: When visiting a chain restaurant, the waiter reveals she’s also vegan, and she uses my modified order to talk with the manager about their menu, something she’d been wanting to do but was waiting for a customer to provide the rhetorical exigence.

These scenes depict some of the ways that when traveling and eating out, I inadvertently signal the importance of offering plant-based options. Such foods are linked with histories, cultural practices, and religious observances. For many people, myself included, eating vegan is an everyday spiritual practice, and recognizing it as such helps us move away from the language of “accommodations” and toward the necessity of offering food that works for everyone.

By simply asking for soy or almond milk, I hope to contribute to the normalizing of plant-based options. In turn, normalizing can help us rethink inherited and typified ways of doing things, or “business as usual.” Instead of keeping things the way they are, we can ask what is just and equitable for all people. We can ask:

What does it mean when food options work for some, but not all, community members?

Truly, food offerings indicate who belongs and who doesn’t. In workplaces or at conferences, for instance, when halal, kosher, vegetarian, and other dietary practices are not observed, then Muslims, Jews, Hindus, and others are marginalized. Alternately, if meeting organizers offer and label food for a wide-reaching population, then community membership can also be conceived as wide-reaching.

Too often we think of food as “only food,” but food is socially constructed in relation to religion and other organizing social systems. When I ask for vegan + gluten-free options, I see myself de-marginalizing, normalizing, and working to make central foods that can be eaten by people with varied backgrounds, varied food sensitivities, and varied histories with food.

There’s potential within each interaction around food, as food can connect and deepen relations, just as it can fracture or reveal fissures within communities. So, one of the many reasons I’m vegan is that there’s power in everyday conversations and the everyday act of asking for vegan food.


This post is written by
Beth Godbee for Heart-Head-Hands.com. Feel free to check out other posts in the series “why I’m vegan” or vegan + gluten-free recipes. Please also consider following the blog via email. Thanks!

 

Three Chocolate Smoothies for Fueling the Road Ahead

This week’s post picks up on threads about changing my relationship with sugar, rethinking self-care, engaging in everyday resistance, and refueling for continued action.

Over the past few months, as I dealt with energy loss and the mind-body split, I also found myself eating so much sugar—more sugar than even is typical for me. Now, as I move into summer and invest in resting, recovering, and restoring for what’s ahead, I’m also practicing a deeper self-love through a diet with lots of greens. (Green brings heart-centered energy that my body seems to be craving to detox, to feel, and to follow my heart.)

For me, summer is typically a time for fresh fruits and vegetables, for salads and raw foods, and for smoothies. The warm weather allows my body to be happy with uncooked foods. (In contrast, I seek everything HOT during the cold Wisconsin winter.)

we make the roadSummer is also a time when I think-while-walking—walking that allows me to imagine the world significantly changed, to tread on different paths, and to make the road by walking. All this walking needs fuel.

So, I share here three recipes for chocolate smoothies (all vegan + gluten-free).

These are three of my favorite smoothies, three I come back to again and again because they can be easily adapted with what’s on hand, resulting in many variations on the theme. These smoothies also provide sweetness without sugar, deliver greens with every sip, and help me achieve a nutritionally whole meal. (For more on smoothie variations, check out Carly Graftaas’s “Smoothie Formula.”)

For each, I’ll list the basic ingredients. I use a Vitamix (thanks, Mom, for this high-powered blender!) that will liquefy most anything, including nuts and seeds. For less powerful blenders, some ingredients may need to be ground before blending.

Smoothie #1: Chocolate Shake

  • Frozen banana. I peel bananas and break them into 3 pieces when freezing. I typically add a full banana (or 3 pieces) to most smoothies, though I add more when craving a sweeter smoothie.
  • Almonds. The more almonds, the nuttier the smoothie. I add between 10 and 25.
  • Spinach. A handful (or about a cup of spinach) doesn’t impact the flavor, but does add good stuff. My dad couldn’t believe there was spinach in this smoothie; he was sure it was just a chocolate shake.
  • Plant-based milk. 2 cups or more, depending on how chunky or smooth you’d like the smoothie. I often add 3-4 cups of unsweetened almond milk to make a larger amount that I then drink throughout the day.
  • Cacao. 1 heaping tablespoon. I like raw cacao, but also use unsweetened cocoa.
  • Dates. Optional! In this photo, I’m adding 2 dates because I want sweetness, but it’s fine to add 1 date, half a date, or no dates at all. Many possibilities.
  • Vanilla. Optional! ~ 1 teaspoon to sweeten.
  • Stevia. Optional! Up to 30 drops—again, to sweeten … A note about stevia: I like liquid stevia because it’s just stevia extract and alcohol. Many of the powders have artificial preservatives.
  • Other Protein Add-ins. I sometimes add hemp hearts, pumpkin seeds, or more spinach to this smoothie. You could also try adding protein powders (I’ve just found that processed powders upset my stomach, which is why I stick with nuts and seeds).

Smoothie #2: Chocolate Cherry

This smoothie is the same idea as above, combining:

  • Banana. ~ 1 fresh or frozen banana.
  • Frozen cherries. ~ 1 cup.
  • Cacao. ~ 1 tablespoon.
  • Plant-Based Milk. ~ 3 cups or more of unsweetened almond or other “milk.”
  • Optional Add-ins. Spinach, kale, hemp hearts, nuts, seeds, etc.

Because the cherries add so much sweetness, I don’t add any dates, vanilla, or stevia.

Smoothie #3: Chocolate Orange and Other Twists of the Theme

Continuing with the theme, add banana and cacao with other fruits or veggies:

  • Banana. ~ 1 fresh or frozen banana.
  • Orange. ~ 1 medium or large orange.
  • Cacao. ~ 1 tablespoon.
  • Plant-Based Milk. ~ 3 cups or more of unsweetened coconut or other “milk.”
  • Optional Add-ins. Though it sounds strange, I love adding fresh mint for an orange-mint-chocolate combination. Alternatively, I sometimes add spinach or hemp hearts.

Instead of oranges, I also use berries, peaches, or even carrots (whatever the summer brings).

Why Smoothies?

  • I love smoothies because they are so adaptable and forgiving. Rarely are precise measurements ever needed.
  • The combination of ingredients helps me satisfy sweet cravings, while giving me sustenance to carry me throughout the day.
  • There’s little mental energy or time involved in their creation, freeing up head-space and hands-space for other meaningful work (e.g., self-care, writing, and activism).
  • Like cookie dough, smoothies represent what can be gained by eating vegan—delicious and life-giving foods that aren’t about limiting but expanding options.


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!

Potato & Kale Casserole (vegan + gluten-free): Finding Comfort in the Growth Zone

These days I’m experiencing a lot of stress, finding myself quick to cry, and noticing both tightness in my chest and shallowness of my breath. Undoubtedly, this stress is both personal and political, particular to me and shared in our collective. Conversations throughout the day address concerns about the Muslim ban and travel restrictions, ongoing deportations and abuses of power, challenges to health care, an unwillingness to look for missing black and brown girls, and countless other injustices.

At the same time as trying to understand these matters and to take action (and too-often feeling small and powerless in the process), I’ve got a lot going on and getting churned up in my personal life. As I approach my year of “up or out” for tenure and promotion within the university, I’m reminded of one mentor’s insight: “No one gets tenure without getting black and blue.” And here’s the interesting thing: my body is covered in bruises.

You see, when I had acupuncture and cupping earlier this week, my body bruised at almost every needle point. The cupping left darker circles than usual, and I’ve been adding to these bruises by bumping into furniture, walls, and other physical objects. I hadn’t made the connection to my mentor’s line about “getting black and blue” until my Reiki teacher, Marty Tribble, pointed out this literal, physical manifestation.

So, I looked in Louise Hay’s Heal Your Body app, and I found this information for bruises:

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As is so often the case when I look in this app, the “probable cause” feels right. I am feeling (and internalizing the feeling) of many little bumps. And I am being awfully tough on myself: from scolding myself when I walk into walls (like I’ve done over spilled milk) to holding deeply onto ideas that I’m not doing enough (even when I’ve got sticky notes around my home saying “I am enough,” “I do enough,” and “I am worthy”).

I believe—no, I know—that self-love is of critical importance, especially for confronting white fragility and dismantling white supremacy. I know that “Only love can heal the wounds of the past” (hooks 5). I know that I can’t show up for others (in classroom, online, or activist spaces) if I don’t show up for myself.

So, I affirm new thought patterns:

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Seeking Comfort as an Act of Cherishing Myself

Comfort isn’t a word I gravitate toward, as it seems to communicate stasis or a sense of being OK with the world as it is, instead of as it ought to be. I remember first becoming concerned about “comfort” when realizing that students sought this within classrooms, a space where “discomfort” is more typically the goal. As a colleague taught me during graduate school: “There’s no growth in the comfort zone and no comfort in the growth zone.”

Now I share this mantra often when teaching and mentoring, as it communicates the importance of valuing openness to learning, change, and growth (even when growing involves growing pains). As a learner and teacher, I want to be growing, striving, challenging myself, and reaching beyond what is to imagine and enact what could be. I believe there’s power in prioritizing growth for learning and unlearning, making and remaking, writing and rewriting. And the goal of growth typically runs counter to the goal of comfort.

More recently, I’ve begun questioning how my attachment to growth (and growing pains) may actually be a form of harshness or hurting the self. I cringe when I hear the line “there’s no gain without pain,” but I think I’ve subtly/subconsciously been holding onto this idea in my body. (Sorry, body! Sorry, Beth!) I’ve been willing to experience pain for productivity. I’ve been willing to push myself beyond boundaries (physical, emotional, and relational boundaries) that play important self-protective roles.

Seeing Louise Hay’s affirmations to be kind and gentle toward the self, I realize just how much I’ve been craving—truly, truly craving—a little comfort, as in snuggling closely and cherishing myself within a warm comforter (quilt/blanket). This isn’t to say that I don’t value growth or that I’m settling with the world as it is. In fact, quite the opposite: I hope to recognize and affirm the right to desire comfort, especially at a time when discomfort and growth are already defining everyday life. I suspect this is part of recognizing when greater kindness and gentleness toward the self is needed. I suspect this is part of self-care.

Finding Comfort in Food

So, if I’m seeking comfort, what is it?

Comfort (noun): a state of physical ease, freedom, contentment, or coziness; the easing or alleviating of grief or distress (example: “I found comfort and solace among friends.”)

Comfort (verb): to ease, console, support, strengthen (example: “The crackling fire comforted me after being soaked by the cold rain and gale-force winds.”)

When I think of these definitions, I see that comfort can bolster or build the strength, support, and readiness needed to make change, to grow, and to act on commitments. The trouble is if we stay with contentment or want only coziness. This sort of sheltering is what my colleague’s mantra warns against. The trick seems to be avoiding all-or-nothing thinking about comfort: not settling and also not disallowing.

Clearly, I don’t have the answer about when comfort is desirable and when it’s obstructionist. But I do have a strong sense that in the midst of current turmoil, I’m craving some comfort as a bolster. And the sort of comfort I’m especially craving is “comfort food”: those foods that are carb-loaded and heavy; those foods that remind me of the best, most loving memories from childhood; and those foods that fill me up and leave me feeling full.

Comfort foods” are so often associated “guilty pleasures” that I’ve internalized a sense that craving these foods is bad or wrong. They’re typically often less nutrition-dense and less colorful. Yet, if I let go of these negative associations (like my negative associations with “comfort” more generally), I can appreciate my body’s wisdom.

Specifically, I crave comfort foods at times when I feel ungrounded, disoriented, or overwhelmed—as though too much growth has me tilted off balance, threatening my ability to stand firmly rooted and tall. And comfort foods (at least for me, and I suspect for many others) tend to include potatoes and other “root veggies” as well as tomatoes and other red foods. What’s so interesting is that foods from the ground (roots!) and foods that are red similarly represent the root chakra. I am totally amazed at my body’s wisdom in asking for the foods that will provide grounding support, that will help me get connected to the earth, even if only by feeling weighted down.

Recently, for example, I’ve been eating the following comfort foods (all vegan and gluten-free):

  • Grilled cheeze-and-tomato sandwiches with tortilla soup
  • Refried beans with roasted root veggies
  • Tomato and pea stew
  • Cherry and cranberry smoothies
  • A favorite potato and kale casserole—a vegan twist on my mom’s “ham, cheese, and potato casserole” that I enjoyed as a kid.

It’s this casserole I’d like to share with you, as it’s been nourishing and healing me these past few days. (And how appreciative I am for leftovers as I write!)

Potato & Kale Casserole (vegan + gluten-free)

Ingredients:

  • Several potatoes (3-6, depending on size and type)—sliced for layering
  • Bunch of kale—pulled apart into bite sizes
  • 1 cup of shredded vegan cheeze—my favorite for casseroles is Daiya cheddar shreds
  • 2 tablespoons of vegan buttery spread—my favorite is Earth Balance
  • Creamy sauce—when I don’t have time to make my own, I use a full jar of Victoria Vegan’s Alfredo Arugula Pesto
  • 1 cup of almond or other plant-based milk—to pour lightly over each layer
  • Salt and pepper—to lightly cover each layer
  • 1 teaspoon of safflower or other high-heat oil—to grease casserole dish

Optional Add-ins:

  • Additional greens (e.g., spinach, chard, or a larger amount of kale)
  • Mushrooms
  • Onions, shallots, and/or leeks
  • Crumbled tofu or tofu ricotta
  • Textured vegetable protein
  • Crushed nuts or no-harm parm

Preparation Time:

  • 30 minutes, including time cleaning vegetables and slicing potatoes

Cooking Time:

  • 1 hour at 375F covered and then 15 minutes uncovered at 425F degrees

Instructions:

  1. Wash and then thinly slice potatoes.
  2. Wash and pull apart kale into bite-size pieces.
  3. Rub safflower oil, other high-heat oil, or even the buttery spread along the bottom and sides of the casserole dish.
  4. Spread a thin layer of the creamy sauce along the bottom of the casserole dish (just enough to moisten the first layer of potatoes).
  5. Begin to create layers: first, by laying out potatoes side-by-side, as shown in the photos below.
  6. After this first layer of potatoes (and after each additional layer), distribute 8-10 dollops (small bits) of the buttery spread across the potatoes.
  7. Sprinkle salt and pepper atop this layer, and then add either another layer of the creamy sauce or the vegan cheeze.
  8. Add a layer of kale (typically I use half the kale, though it’s possible to have a single, fuller layer of kale and to use it all at once).
  9. Then lightly pour the almond or other plant-based milk atop the casserole so that it soaks down into existing layers.
  10. Create a new layer of thinly sliced potatoes.
  11. Repeat steps #6-#9—adding buttery spread, salt and pepper, creamy sauce or vegan cheeze, and kale; then lightly covering the full casserole with plant-based milk.
  12. With remaining potatoes, create a top layer (typically, my casseroles have this third/top layer of potatoes, but if you’re running short on ingredients, you can certainly adjust the recipe and create two layers).
  13. Finish the casserole with salt, pepper, and a top layer of vegan cheeze. Be sure to add enough cheeze shreds to cover the potatoes so that the top becomes crispy.

Rationales:

  • Casseroles are incredibly forgiving. Both ingredients and cook times can easily be adjusted. Only a couple of potatoes at home? No problem: make fewer layers.
    Want more veggies? No problem: try variations. Need to cook at a particular oven temperature? No problem: just leave the casserole in for more or less time. In the past, I’ve seriously over-cooked casseroles, and they’ve still tasted great. I’ve made them both skinny/thin and stuffed/spilling-over-the-edges, and they’ve forgiven the poor composition.
  • Casseroles allow a lot of flexibility. In addition to being easily modified with different ingredients, cook times, and compositions, casseroles can be prepared hours and even days ahead of time. If I make a casserole Saturday morning, I can cook it that evening or on Sunday or Monday. And because casseroles make a good amount of prepared food (at least in my household of two people), we can eat leftovers for a few days. This means we can enjoy the casserole now, later, and both now-and-later.
  • Casseroles invoke memories. Growing up, my mom would cook on weekends, and I have memories of Saturday evenings around the fireplace, often wrapped in a heavy blanket—an actual comforter. Among my favorite meals were chili, lasagna, soups, and this potato casserole. To this day, I associate casseroles with Saturday evenings. I know it’s a blessing that I can associate food with love, and for that blessing, I am grateful. Stepping into gratitude, I see how privileged I am (in both the negative and positive senses of the word privilege) for the ability to seek comfort and to create vegan-friendly comfort food.
  • Casseroles are filling. At times when I’m seeking comfort food, I’m often feeling vulnerable, shaky, off-balance, and in need of support. Because casseroles are tasty (so I eat a lot) and heavy (densely packed with carbs and fats), they leave me feeling filled up and full—literally and metaphorically weighted down. Through grounding, I regain my footing. And with firm footing, I’m ready to root down to grow tall. I’m ready for more growth. I’m recommitted to the long haul toward justice.

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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!