Comfort food - tuna casserole

1c. Veg. 

1t. Oil or solid fat

2T. Flour*

2T. Butter or solid fat of choice 

1/2c. Coconut milk

1/2c. Non-dairy milk

1t. Your favourite seasoning (I used s&p, garlic and thyme)

3 servings 'bouillon' - I used vegetarian 'better than bouillon no chicken base'

1/2c. Mayonnaise

1c. Non-dairy milk

2 cans tuna, drained

1c. Peas (optional)

1/4c. Parmesan (optional)

2c. Fusilli or rotini pasta

1/2-3/4c shredded cheese

1) Preheat oven to 375°. Chop your veg into small pieces (pea sized or smaller). I used 1/2c. onion & 1/2 c. celery, but mushrooms would be great, too. Find the blend that makes your mouth and tummy happy.

2) sauté your veg of choice in your choice of oil or solid fat. Set aside.

3) set a small pot on low and let it heat up a bit. Then add solid fat and heat gently until almost completely melted. Add the flour, whisking constantly (I use a flat whisk that gets in the corners of my pot). Cook until it turns a very light golden beige colour.

4) while continuing to whisk constantly, begin to add the milk. The key is patience. Add a little at a time whisking constantly so there are no lumps. (If you like coconut milk, you can use a whole cup instead of 1/2c of another milk) Your concoction should be thick, like thick gravy. Add the bouillon until combined. Add the veg, mix it up and set aside.

5) in a large bowl, combine the mayo, 1c.  milk, optional ingredients and tuna. It should be a nice thick soupy mess. Add the dry pasta and gently fold in until all the pasta is covered in goo.

6) Spoon into a greased casserole pan. Sprinkle with cheese if desired, covering the top evenly.

7) Bake for 35-40 min. Let stand at least 5-10 min. before digging in.

* I used GF Namasté Perfect Flour Blend. It needs to have some starch flour and xanthan gum.

Thursday ... February 25th?

I've lost track of time. I have narrowed my mental scope to what must be done today, this morning, this minute.

Being sick is never fun, and for me it brings the unique opportunity to listen in on my self talk, and when I am ready, to start telling a different story. I tend to rush through the "I'm sick" part of my story, without truly listening into what my body is telling me.

'Slow down', She says.

'Take care of your body', She says.

'Yes, yes. I know, I know. It's just that I don't have time to do ---- right now.' I say, callously brushing aside my body's request.

Now, I know that I play a part in the situation I am in right now. In fact, it is all coming from my allowing. I have allowed external expectations to take precedence over my intuition. But by saying that, I am not making a judgment on myself. I acknowledge it, because I can use it to turn the tides. I can allow myself to listen to My Essence. 

I am listening intuitively to my body and practicing sorting through the external cues telling me what I "should" do (everything from 'take this sick day to get stuff done around the house' to 'call the doctor, because this could be the early stages of some mortal disease, and I'll feel like an idiot if I don't take action right away'), to the small but sure voice that says 'slow down, clear your mind and listen with your heart, not your head' and then 'love yourself in this moment'.

I acknowledge that voice. It is my True Self, my Essence, my inner Warrior Goddess. I acknowledge that I am worthy of self care. I can take time to rest and heal, and I know in my heart that my body knows how to heal. It's talking now, quietly, saying:

'Yes' to meditation

'Yes' to mobility and gentle movement.

'Yes' to a soothing bath and fresh water.

There might even be a nap in my future. I'll keep listening.

February 21-22,2015

For a long time I have had a beautiful relationship on stage making music. Since the events of two years ago and the band's break up and reforming, it has brought a new perspective to my life. I truly love making music, and I want to keep doing so as much as I can, but I want to develop my teaching side as well. The new band structure is helping me transition into a more public figure, and is challenging me to be authentic in who I am. It is all tied into who I am and what I want to be in the story of my life.

I've started a list of my personal mantras that help me through tough times or moments when I am trying to get my grounding and perspective in turbulent times:

1) Foster a curiosity about life. Along the same lines: Turn your worry into wonder.

2) Develop a generous heart.

3) The reflection by which we measure ourselves tends to be the measure by which we judge the experiences and people in our lives. The kinder and more supportive we can be with ourselves, the more we can bring that to the people around us.

4) Whatever you are doing, commit your whole self to it in the moment.

5) I have all the wisdom within me to know what I need right now.

All that said, today I feel like I'm tumbling. I'm having some physical issues that are new to me. I've tried explaining it away to the point I've driven myself to Web.MD to try and diagnose myself with everything from menopause to gonnorrhea to M.S. I don't know how to pinpoint it, so I keep aiming my 'wellness shotgun' at the problem...

Among other ailments, I have some kind of skin infection on various parts of my body, which add to my restless misery (oh the drama!!) My left ear is one and is a good gauge for how miserable I feel right now.

January 20,2016

I have a 12 hour day today. 

Whoa.

For some people this is a regular occurrence. There was a time when I was willing to make long days like this a regular practice, but it became evident that my health and well-being would suffer. I'm in a place in my life now where I don't feel the need to push like I used to. However, in this growing phase of my business and in this role as a coach and guide, I recognize there are times when long days are required. So I counterbalance with as much self care as possible.

I've been spending time each evening reviewing my tasks for the coming day, and preparing anything needed to help me get through the next day. I took time on my weekend to prepare a delicious and gigantic kale salad. I can now use that salad as a base, adding my protein source to it as needed or desired for each day. I aim to make one large meal, with enough left over that I have something nutritious and delicious to grab from the fridge at any given time. Just like anything else in my life right now, it is a daily practice and I need to actively practice each day.

I woke up at 6 AM and know that I need to be fully prepared and ready to head out the door by 8 AM. So what do I do with those two hours? Well, I meditated for about 15 or 20 minutes, and I am writing this blog as I simultaneously prepare a small batch of quinoa and rice breakfast cereal. I use this both as breakfast cereal, as well as an evening snack by adding strawberries or fresh apple pulp/sauce. 

In cereal form, I add a couple eggs, some stevia and vanilla and make a protein packed concoction.

Next, I will make a smoothie/green juice, put together a lunch from the items I have prepared over the last couple of days that are waiting for me in my fridge, and take a very quick shower.

Kale salad topped with 1/4 avocado, a diced chicken thigh from last night's dinner, a handful of chickpeas and topped with garlic dressing made with homemade mayo.

And off I go! 

Did you know fresh purple kale smells just like roses to me?

January 17, 2016, part 2

Tonight I felt compelled to make pork. I've skimmed Alisa Vitti's book, "Woman Code" and this is a good time in my cycle to eat pork. So, I stopped in at the local grocery store to get a pork tenderloin.

We also have a plethora of mushrooms and I am not wasting mushrooms rights now, so my dear hubby gets to have the creamy mushroom soup all to himself (which is why you see his soup in a bread bowl). I would eat this at another time when I'm not cleansing, and trade yukons for the russets.

The tenderloin was simple and quick. One thing I've been using in my cookin regularly are salt/herb mixes. 

This is one of my favourite ones I'm using a lot right now. It's a 'Mexican Blend' with Himalayan salt, red pepper and I think oregano and a couple other ingredients. I bought it at a local arts mall at the holidays (Allied Arts here in Bellingham). 

Trader Joes has several mixes both in a grinder as well as in a shaker.

Simple Tenderloin Roast

2-2 1/2 lbs tenderloins
1-2 Tbs. Cider vinegar
3 medium to large cloves of garlic
1 T. Whole mustard seed
Spicy salt and pepper grinder

Preheat oven to 375F
Prep the tenderloins by tying it up and generously sprinkling with salt and pepper. Peel and cut garlic cloves in large chunks and shove between the tenderloins.
Take the third garlic clove and press it into 1t. Olive oil. Add vinegar and mustard seeds and mix thoroughly. Maybe crush a few seeds while you're at it. Slather on the top of the roast, which will become the bottom as you put it in the pan.
In a cast iron pan, heat up a tsp. oil of choice (bacon grease would be the logical choice) and place tenderloins starting mustard side down and sear the outside of the tenderloin.
All seared? Pop it in the oven for about 35-45 min, or when the center reaches 145F.

Simple Mushroom Potato soup

1/2 lg onion, chopped
1t. olive oil
1Tbs. butter
3 c. fresh mushrooms, sliced and/or chopped in large chunks
1 lg. russet potato, diced/sliced in 1" pcs.
1/2 t. salt
3-4 c. broth

Heat 1T. olive oil in a 2 qt. soup pot on low. Let it warm just a bit. Add chopped onion. let it sweat and start to cook on the edges. Add butter til melted, then add mushrooms and stir. Sauté on low to medium for about 7 minutes, or until the mushrooms start to deepen in color and wilt a bit. Add potatoes and stir around. Add broth (my broth was vegetable broth made from frozen veggie scraps along with about a 1/2 c. leftover marinaded artichoke juice from breakfast). Err on the side of less liquid vs. more. You can always add liquid if it's too thick, but it gets tricky when it's too thin.

Cover and let simmer about 20 minutes, or until potatoes are soft. I use an immersion blender, but you can use the blender method, just be careful about exploding hot liquid in a blender - use the lowest setting. Add extra liquid if it's too thick, but be careful not to add too much. The soup will thicken a bit as it cools, too.

January 17, 2015

I am an artist, This is my brush

I am a warrior, This is my weapon

I am creator and destroyer.

Standing over my fire, I sense urgency. Prepare for battle! Prepare for ecstasy!

This is my altar. 

What I create, I offer to the Highest Good. 

A toast to sustenance and joy and a little ecstasy if you're looking for it.

January 14, 2016

Beef and Broccoli Stir Fry

I don't always plan my dinners so much as think of what ingredients I have and let the recipe reveal itself to me. And then I decide if it's worth the effort and adjust accordingly.

I had planned something more structured, but tonight was one of those true magick nights where I just went on intuition and impulse.

1/2 lb of flat iron steak 

Sriracha

Coconut aminos

Olive oil

2 garlic cloves

1/2 lg. Shallots

Red pepper

Coconut oil

2 heads broccoli

Salt 

Mexican salt spice mix

random veggie broth or beef broth you have in the fridge/cupboard.

2-ish tsp. Sesame seeds

2-ish tsp. Sesame oil 

Throw steak on a plate and slather each side with about 2Tbsp. Sriracha and a few shakes of coconut aminos. Let it sit while you cut up the veg. Get your garlic press ready. 

When you feel like the meat's marinated enough, or you're hungry and you're ready to cook, turn the burner on and let the pan heat up. Slice the meat up and put some olive oil in the pan.

I like to watch the oil start to shimmer in the pan and roll it around so there's a nice even coating on the pan.

Throw the beef in and watch it sizzle. 

Stand in awe of this glorious display of chemistry as you toss the beef around the pan and let it sear a bit. 

Towards the end of the searing, squish one garlic clove in and stir it up, yum.

Add some salt and watch it dissolve on the pan.

Set the meat aside and get ready for round two! Scrape as much of the garlic and meat bits out, but don't waste too much time scraping the pan clean. Put a teaspoon or so of coconut oil in the pan and again, watch it melt (yes, stand there and enjoy some more awesome displays of science/magick). Swirl to coat the pan and start adding veggies.

Add the juicy ones first - red pepper and shallot. Stir and toss for about 5 minutes (I rarely time myself but the color wil start to mellow and the veg will soften). 

Add some more salt. I have some delicious salt and hot pepper and herb mix in this grinder.

Add the broccoli on top. Hopefully you cut them into smallish florets so they cook relatively quickly. I peeled and matchstick sliced the broccoli stalks and threw them on last, just as the broccoli started to turn bright green. 

Stir and cook. Here's where I added some veggie broth because I wanted it a little juicier. I could have added the can of diced tomatoes I have had randomly sitting on my counter for the last several days, but the veggie broth was calling.

Finish with the sesame seeds and oil. Serve over rice or just eat it up.