Spiritual Musings, Creative Inspiration, and Simple Vegan Recipes


Sweet and Simple: Lemon Coconut Mug Cake

It is often said that necessity is the mother of invention. I wouldn’t call my desire for a lemon cake on this snowy Valentine’s Day a true necessity…. but there are times in life when we all just need a piece of cake!

One of my recent obsessions has been mug cakes. My first inspirations were from Chocolate Covered Katie’s blog: http://chocolatecoveredkatie.com/

She has a lot of great ideas for single serve desserts, but to be honest, they are too small for me. I have been making my own mug cakes that are a bit more filling, although I still wouldn’t share. Unable to venture out in the snow to get ingredients for my usual coffee cake in a mug, I discovered a bottle of lemon extract and a bit of shredded coconut leftover from making granola in my pantry. Thus, the lemon coconut mug cake was born. I tried with several different flour blends, and even once with protein powder until I nailed what I think is the perfect blend.

Did I mention that this recipe takes less than 5 minutes, is vegan, gluten free, and incredibly easy?



2 tbsp rice flour

4 tbsp almond flour

1/2 tsp baking powder

1/8 tsp salt

1 tsp sugar, stevia or xylitol

3 tbsp So Delicious Vanilla Coconut milk

1 tbsp. + 1 tsp oil (you can use any, I used a neutral tasting olive/ vegetable oil blend)

1/2 tsp. lemon extract

2 tsp. Shredded unsweetened coconut

1 tsp. Lemon Zest (optional)


Grease the inside of a mug or ramekin. Combine all dry ingredients directly inside the mug or ramekin. Make sure you mix very well. And wet ingredients and mix to combine. Add about half of the lemon zest and coconut to the mix. Cook for about 1 minute in the microwave. Sprinkle with remaining lemon zest and coconut if desired!

This recipe is part of the The Fast and Fresh “Dairy-Free Time Trials” Recipe Contest! 

See link to contest here: http://www.godairyfree.org/news/dairy-free-time-trials-recipe-contest

And check out more about So Delicious here:



Category: Less than 5 minutes!

Fast and Fresh Dairy Free Time Trials Recipe Contest



Trail Running, Meditation and Homemade Chocolate

January has been a good month for me so far.  Along with sticking to a spending fast, I have also set a goal to return to a consistent meditation practice, as well as return to running (albeit in a different and way) than I have in the past.

Meditation is a practice that I have dabbled with for about two years now. In the past I have been consistent for a little while, then life would get busy—and I wouldn’t prioritize it any more. I know that I am a calmer, more grounded person when meditation is a regular part of my routine. I know that I am a sweeter wife and a more effective therapist when I simply start my day with deep breathing.

I have tried a few different practices, but finally two weeks ago—I found the key that makes meditation work for me.  I had the opportunity to attend a one day workshop on mindfulness, where I was introduced to the “gatha.”

In case you don’t know, gathas are short poems or verses that we can recite, regardless of where we are, to help us return to the present moment and to dwell in mindfulness. I finally found one that worked for me, and using this gatha as I meditate has helped me be consistent in my meditation for 10 days—the longest I have sustained a practice in quite some time.

The gatha I use is this:

Breathing in, I calm my body

Breathing out, I smile

Dwelling in the present moment,

I know this is a wonderful moment!


At the training we learned to practice like this, as you breathe say the words in parentheses silently:

Inhale (in)

Exhale (calm)

Inhale (out)

Exhale (smile)

Inhale (present)

Exhale (wonderful)

There are of course many variations of this, explained in Thich Nhat Hanh’s lovely little book, Present Moment, Wonderful Moment. I have found this little volume invaluable as I learn to practice mindfulness in my daily life. I am also learning that having a seated meditation practice is key for creating mindfulness in life. The other crucial piece has been choosing to meditate first thing in the morning, (rather than playing on my phone or on the internet, my usual morning routine!) Deepak Chopra calls this the “RPM” method—rise, pee, mediate. Trust me, it works. Some days I rise, pee, mediate, mindfully drink a cup of coffee, than meditate. But I am sitting, and practicing, and I can feel the difference.

One of the unexpected ways that my mindfulness helped me, was this past Saturday when I ran a 10 mile trail race—the first race I had done in nearly 3 years. It was a very cold, windy morning and I was wondering why I even signed up when we were waiting to start. As we started running, navigating single track trails, and alone with each other and the breath, I found myself reciting the gatha. And each step that I took was wonderful. I realized I had to focus as I ran in much the same way that I do when meditating. Each step, each breath, was something new. A new root, a new rock, a fresh patch of mud met me at my every step. I finished strongly (although I am not sure of my place or time—practicing some non-attachment with that!), and most importantly felt present throughout the entire run. I am eager to sign up for another trail race and practice my new favorite form of moving meditation.

One final piece to share—on my spending fast I challenged myself to make my own chocolate instead of buying the expensive “Endangered Species” chocolate bars I usually favor. I figured I could save money and probably make it healthier too. Enter the world’s easiest and healthiest homemade chocolate!

Dark Pecan Chocolate Bars


½ cup cocoa (unsweetened)

½ cup coconut oil

1/3 cup coconut nectar

1 cup chopped pecans


  1. In a small pan, over medium heat, heat cocoa and coconut oil. Once combined, stir in coconut nectar.
  2. Once combined remove from heat and stir pecans in the mixture.
  3. Line an 8 x 8 pan with parchment paper, pour mixture into the pan, and spread with a spatula.
  4. Place entire pan in freezer, and let harden for at least one hour.
  5. Remove, slice and enjoy!

I recommend storing these in the freezer if possible, I had to store mine in the back so I wouldn’t eat them all at once. You could easily sub 1 cup of any chopped nuts you would like, or add dried fruit, coconut, etc.

Happy January friends. Enjoy deep breaths, time outside, and plenty of chocolate until we meet again!



High Protein Pumpkin Pancakes (Vegan and Gluten Free)

When I first became vegan, I of course already had celiac disease– and for a long time assumed that pancakes were something of an off-limits food for me. Obviously, the pancakes I had known were filled with flour, sugar, usually eggs– all ingredients I tried to avoid. Plus, they always made me crash mid-morning or more likely 10 minutes later…..Pancakes the way I knew them growing up were the type of food that just made me feel hungrier after I ate them.

Recently I have run across some great pancake recipes here: http://www.rickiheller.com/ (Sugar-free! grain-free! vegan!)

Her recipes inspired me to re-create my own version of a truly breakfast-worth pancake— and these were super easy to boot. My pictures aren’t so pretty yet, but I assure you this recipe is amazing. 🙂Image

Pumpkin Protein Pancakes


  • 2 tbsp canned pumpkin
  • 1/2 of a medium banana
  • 1 chia seed egg (combine 1 tbsp chia seeds with 2 tbsp warm water)
  • 1 scoop Raw Protein Powder (I use Garden of Life)
  • 1 tbsp ground flaxseed meal
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg


  1. Combine all ingredients in a food processor or coffee/spice mill until smooth.
  2. Heat pan (or griddle) over medium heat; coat with non-stick cooking spray.
  3. Pour batter onto the pan/griddle.
  4. Cook each pancake for 2-3 minutes and then flip. Cook on the other side for about 1 minute.
  5. Serve with your favorite toppings. (I like coconut nectar or berries!)

Makes 2-3 pancakes

P.S. This recipe is part of Ricki Heller’s latest Wellness Weekend, Check out more here :



Zucchini Banana Blueberry Muffins: Vegan, Gluten Free, No added sugar

My husband and I get a produce box once a week in the months of April through November. We get a lot of zucchini, squash and blueberries at this time of year, and I was looking for something different to do with all that zucchini– so I re-invented a favorite blueberry muffin recipe. Mine is vegan, high fiber, gluten free, has no added sugars. And delicious.

wet ingredients

  • 1/2 cup applesauce, unsweetened
  • 2 tbsp flaxseed meal mixed with 4 tbsp water
  • 1 medium zucchini grated or shredded in a food processor
  • 2 medium sized very ripe bananas, smashed
  • 1 tsp vanilla extract
  • 1 cup fresh blueberries

dry ingredients

  • 2 cups buckwheat flour (or just use a basic gluten free flour like Bob’s Red Mill)
  • 1 cup brown rice flour 
  • 1/2 cup potato starch
  • 1 tsp xanthan gum
  • 1 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1 tsp sea salt

Preheat oven to 350 °F.

In large bowl, combine together all wet ingredients and stir well.

In separate bowl, whisk together all the dry ingredients until combined. Add dry ingredients to wet until you get a thick batter.

Drop about 1/4 cup batter into 24 greased muffins tins, or use paper liners if you prefer.

Bake 25 minutes, or until tops are very lightly golden brown. Yum!Image


Black Bean Zucchini Lasagna (Gluten free, Vegan, No Noodles!)

Abundant Life Vegan 008This summer healthy and yummy casserole satisfies the craving for a comfort food casserole with no cholesterol, lots of veggies, and best of all delicious! Makes about 9-10 servings.


3 cups grated Zucchini (about 2 medium)

1 ½ cups grated carrot (1 large peeled carrot)

3/4  cup Nasoya Nayoniase (or your favorite vegan mayo!)

2 cups cooked black beans

2 cups Daiya Cheese (or your favorite vegan cheese!)

12 ounce jar of salsa (I used Trader Joe’s Tomatillo Roasted Yellow Chili Salsa)

Preheat oven to 400. Line a 9 x 13 pan with foil and spray with cooking spray. Combine grated zucchini, carrot and vegan mayo in large mixing bowl. Spread into the tray and press down with the spatula. Cook for 25 minutes (just the veggies) until they look brown on top.

Next spread black beans, salsa, and finally cheese onto the cooked veggies and bake again for 35-40 minutes until the top is bubbly.

Allow to cool 10 minutes before serving. Seriously good!

Adapted from: http://www.loveveggiesandyoga.com/2012/09/vegetable-lasagna-casserole.html


Persimmon and Pear Fruit Crisp

IMG_1972One of my favorite winter time desserts is a basic fruit crisp. My mom made this a lot growing up—but her original recipe calls for wheat flour and wheat germ, as well as butter and honey.  The recipe below is adapted to be vegan and gluten free, using buckwheat and brown rice flours along with maple syrup. I also used a mix of persimmons and pears, but these can be replaced with apples, peaches, or any other similar fruit. Not to toot my own horn—but this new version is delicious. Buckwheat flour and maple syrup are a delightful and healthy combination.

This is a great way to use apples that have a few bad spots or pears that are getting soft without resorting to composting. Serve with vegan coconut milk whipped cream for a special treat or with almond milk for a twist on your traditional breakfast.


3 pears, any kind sliced

2-3 Fuyu persimmons, sliced

1 cup gluten free rolled oats

½ cup buckwheat flour

½ cup brown rice flour

½ cup earth balance (or similar vegan spread) softened

½ cup maple syrup

2 tsp. cinaamon


Put sliced pears and persimmons in a greased 9” x 13” pan. Sprinkle with water. Combine the rest of the ingredients. Bake at 350 degrees for 30 to 40 minutes, or until the fruit is soft. Serve warm or cold, plain or with a topping.


Molasses Oatmeal Pumpkin Seed Powerhouses

Iron Woman Cookies OR Molasses, Oatmeal Pumpkin Seed Powerhouses

(Wheat and Gluten free, Vegan, No Sugar)

These impromptu cookies were inspired by a recent phone conversation with my sister Helen. I asked her if she would be okay with being meat free while she visited my husband and I in Durham.

She hesitated, mostly out of concern that she wasn’t getting enough iron on her diet. But many foods that are the richest sources of iron are actually plant based. Molasses, pumpkin seeds and oatmeal are some of the best sources of iron. One serving of pumpkin seeds has almost 25% of the RDV of iron, 1 tbsp, of molasses has 5%, oats vary with 5-25% of RDV for iron. In contrast, about 3 ounces of roast beef has less than 10% of your RDV for iron. Easy math!

The vegetarian working group has a nice table for comparing vegan and non-vegan iron sources in an easy to read format. See below:


On to the cookies, the more important part of this post. A quick nutritional analysis has these cookies clocking in with 15% of the RDV for iron and less than 100 calories. Two cookies would actually be a tasty snack that would provide 1/3 of your daily dose of iron!! Easy, yummy and hubby approved. There won’t be any left by the time my sister arrives for Thanksgiving, so we’ll have to make another batch for sure.



1 cup gluten free rolled oats (I like Trader Joe’s brand)

1/3 cup oat flour

¼ tsp salt

1 tsp baking powder

½ tsp cinnamon

½ tsp pumpkin pie spice


1 tsp finely ground ginger

1 tsp vanilla extract

½ mashed banana

½ cup unsweetened applesauce

2 tbs coconut oil

4 tbs blackstrap molasses

¼ cup pumpkin seeds


  1. Preheat oven to 375 degrees.
  2. Combine dry ingredients, stir to mix evenly.
  3. Combine wet ingredients, use whisk or hand mixer to combine.
  4. Slowly add dry to wet ingredients and blend until well mixed.
  5. Line a cookie sheet with parchment paper and bake for 10-12 minutes. Makes 12-15 cookies.


Iron Woman Cookies

Molasses, Oatmeal and Pumpkin Seed Powerhouses