Join me on my whole food plant based eating adventure
Author: DIANA ZATT
Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.
I stumbled upon the most colossal head of cauliflower at the local farmer’s market last weekend. I mean this cauliflower was ridiculously huge and overflowing with potential for a delicious and healthy meal. My husband questioned my plan and I excitedly shared my vision for a vibrant cauliflower soup!
I love “soup Saturday.” It starts with waking up early to visit a market, inspecting the produce, and finding inspiration. The cutting, chopping, sautéing, and simmering are such joyful acts. Soon the kitchen is filled with a delightful aroma. Finally, bowls are filled with the hot concoction, and the grand finale is the first spoonful!
What’s special about this soup is, if the cauliflower is prepared the correct way, you will get your daily required serving of cruciferous vegetable. Cruciferous vegetables contain phytonutrients that help prevent DNA damage, stop the spead of metastatic cancer, and target breast cancer stem cells. Additionally, they help boost liver detox enzymes and boost immune function.
How do you prepare cruciferous vegetables for cooking?
Chop the vegetables up, wait 40 minutes, and then cook. Doing this creates the production of sulforaphane – the magic enzyme that helps heal the body!
To think this was once a colossal head of cauliflower!
Ingredients
1 large head cauliflower (any color)
1/4 cup chopped celery
1 sweet onion chopped
3 green onions cut in small pieces
3 cloves garlic
1/4 cup nutritional yeast
4 cups vegetable broth
1 cup unsweetened almond milk
1 tsp ground black pepper
1/4 tsp ground nutmeg
Directions
Preheat oven to 425 degrees. Cut the cauliflower into small pieces. Place the cauliflower and garlic on a cookie sheet lined with parchment paper. Spritz some water over the cauliflower and garlic. Roast for 15 minutes, toss, spritz with more water, and then roast for another 10-15 minutes.
While the cauliflower and garlic is roasting saute the celery and sweet onion in a soup pot using a little water.
Add the vegetable broth, roasted cauliflower, pepper and nutmeg and simmer for a few minutes.
Remove a small amount of the best cauliflower for garnish.
Puree the mixture using an immersion blender.
Add the almond milk and nutritional yeast and simmer on low for about 5 minutes.
Serve with the reserved cauliflower and cut up green onions as a garnish.
With the drop in temperature to the chilly 60’s, rain and ominous dark skies I decided to bust out the big green soup pot and declare the official start of soup season. After all it is September and, according to some meteorologists, September 1st marks the start of meteorological fall.
Of all the soups I could possibly kick the season off with – why navy bean soup? Well – it was a special request from my mother in law. When the call came in for navy bean soup in I sprung into action and hurried on over for the soup delivery. Did she like it? She LOVED it and, in fact, ate it all and requested more!
Ingredients:
1 pound dry navy beans
4 cups water
1 large Vidalia onion chopped
2 large carrots chopped
2 stalks celery chopped
2 cloves garlic minced
2 tsp. dried thyme
1/2 tsp. dried rosemary
2 bay leaves
2 tsp. ground black pepper
5 cups vegetable broth
1 cup unflavored almond milk
Directions:
Place the dried navy beans in a collander and thoroughy rinse under running water.
Put the 4 cups water in a large soup pot and bring to a boil. Put the beans in the pot and boil for two minutes stirring intermittently. Take the pot off the burner, put the lid on and let the beans soak for one hour. Pour the beans through a colander to drain the water.
Saute the onions, carrots and celery in a small amount of water in the soup pot.
Add the vegetable broth, beans, garlic, thyme, rosemary, bay leaves and black pepper and bring to a boil then reduce the heat and gently simmer for 1 hour and 30 minutes stirring occasionally until the beans are soft.
Add the almond milk.
Remove the soup from the stove and allow to cool down then puree using a hand held mixer or high speed blender.
Garnished with additional thyme and served with a Wasa crackerServed with a whole grain French baquette. Most baquette’s have zero or less then 1 gram of fat in a serving.
I had a bumper crop this summer. I picked four last week and there are three more almost ready to be harvested. And all this from just one plant!
I have always been fascinated with this shiny purple fruit.
The growth process of eggplants is interesting. It starts with a freshly pollinated flower shaped like a star that hangs downward like a pendant light. The flower is the most beautiful shade of violet and develops into a small egg-shaped fruit within a few weeks. As the fruit matures it turns into a stunning shade of deep purple when ready for harvest.
I recently found out the flowers and leaves of the eggplant are poisonous. The fruit itself contains a compound called solamine which is toxic when consumed in large quantities. For this reason eggplant should not be eaten raw. Baking or roasting significantly reduces the amount of solamine. I now know why the deer in my backyard feast on the tomato and zuccini plants but never touch the eggplant.
That gorgeous shade of violet
The egg shape is how the eggplant got it’s name. I love how glossy and purple-black the flesh is.
I typically just grill eggplant slices and eat them that way. Last week I started thinking about my mother’s eggplant parmesan. It was hands down one of my most favorite childhood meals. It was considered a healthier alternative to lasagna because the eggplant slices replaced the noodles but all that mozarella cheese cancelled out any possible health benefit! So I came up with my own healthy version of eggplant parmesan which is 100% plant based and 1000% delicious.
Ingredients:
1 eggplant cut in thin slices (leave skin on)
2 ancient sweet pepper cut in rings (or red bell pepper)
10 cherry tomatoes cut in half
2 14 oz. cans crushed tomatoes
2 tbsps. tomato paste
4 garlic cloves minced
2 tsp. oregano
2 tsp. ground black pepper
1 tsp. red pepper flakes
1 cup plant based milk
1 cup kale ribs removed cut into small pieces
10 fresh basil leaves cut in thin strips
Crushed tomatoes, tomato paste, eggplant, sweet pepper, cherry tomatoes, basil, kale, garlic, oregano, black pepper, red pepper flakes (almond milk not pictured)
Directions:
Heat oven to 400 degrees
In a large oven proof or cast iron skillet add the crushed tomatoes, tomato paste, plant based milk, garlic, oregano and red pepper flakes. Stir together. Bring to a simmer and cook for 3 minutes stirring intermittently. Add the kale and basil leaves and simmer for another 2 minutes.
Look at that wonderful creamy sauce!
3. Arrange the eggplant, ancient sweet pepper rings and cherry tomatoes in the creamy tomato sauce mixture. Sprinkle a little extra oregano, back pepper and ribboned basil leaves over the eggplant. 4. Bake for 35 – 40 minutes or until eggplant is soft.
Leave the skin on! The skin of the eggplant is edible and contains nasunin which is a special antioxidant that helps preserve and protect cell membranes Everything about this eggplant bake is absolutely delicious. It is so full of flavor and I don’t even miss the cheese.Impossible not to take seconds!Veggie comfort food at it’s best!
I hadn’t heard of it until I watched a cooking demonstration by Chef Tony, the culinary director of Sodexo, a trusted partner of University Hospitals, where I work. Chef Tony made it seem so easy and, in fact, it was!
Why chickpea tofu?
I happen to love regular tofu made from soybeans but not everyone is a fan. If you are someone who does not dig the taste or are concerned with the fact that soybean tofu is processed (although minimally) then chickpea tofu may be the way to go. Both are an excellent source of plant based protein.
This recipe for chickpea tofu is Chef Tony’s with a few exceptions. Instead of using salt I used miso paste. Miso is fermented soy beans, water and a lot of salt. Wait a minute – I thought salt was something that should be avoided? Well in a randomized study of individuals with stage 1 or 2 hypertension that were given two bowls of miso soup a day, those that consumed the miso soup ended up with lower bedtime blood pressure. It is thought that the miso had a diuretic effect by increasing sodium excretion by the kidneys. In summary, miso paste is green light. Check out this great video on miso paste.
Also, I substituted table sugar for date sugar. Table sugar is refined meaning it has been processed and has a glycemic index of 100. Date sugar is less processed and still retains many of the nutrients of dates including fiber and has a glycemic index of 55.
Lastly, instead of pan frying the tofu I baked mine in the oven. Pan frying requires the use of oils which can have health risks including inflammation, effects on cholesterol and toxins when exposed to high heat.
Very much like soy tofu, chickpea tofu has very little flavor. The garlic powder does help but serving with harissa sauce makes it much more palatable.
Chickpea tofu served with harissa sauce is a must
Ingredients for the Chickpea Tofu
1 cup chickpea flour (I make my own flour by running dried chick peas through a high speed blender)
1 tsp. miso paste
1/2 tsp. date sugar
1/2 tsp, garlic powder
Pinch of tumeric
2 3/4 cup water
Cornstarch
Directions for the Chickpea Tofu
Whisk together chickpea flour, date sugar, garlic powder and tumeric in a bowl. Pour 1 cup water and the miso paste into the mix and stir into a smooth batter. Set aside.
Pour remaining water into a saucepan, bring to a boil then reduce heat to medium.
Whisk the chickpea batter 6-7 minutes stirring constantly. The batter should have the consistency of pudding.
Turn off the heat and pour the batter into a silicone baking pan. Let cool 10-15 minutes at room temperature then transfer to refrigerator for at least 2 hours to set.
Flip the set tofu onto a cutting board and cut into small cubes. Blot off any water or moisture with a paper towel.
Preheat oven to 425 degrees.
Place the chickpea tofu on a pan covered with a silicone mat or parchment paper. Sprinkle a little garlic powder and a very light dusting of cornstarch.
Bake for 40 mintues flipping half way.
The chickpea batter thick like puddingI did not have a large silicone loaf pan so settled for using my pan with smaller individual loafs. I was able to make 4 little loafs.Cut into little cubes. The oven baked method is certainly not as crispy as pan frying but so much healthier.
Ingredients for the Harissa Sauce
4 roasted red peppers
1 red chili pepper (deseeded)
3 garlic cloves
2 tsps. white miso paste
1/2 lemon
1 tsp. smoked paprika
1 pinch cayenne pepper
1 tbsp. coriander seeds
2 tsps. caraway seeds
1 tsp. cumin seeds
Roasted red peppers, red chili pepper, garlic, miso paste, lemon, smoked paprika, cayenne pepper, coriander seeds, caraway seeds and cumin seeds
Directions for the Harissa Sauce
In a small pan stir the coriander, caraway and cumin seeds over low heat for about 30 seconds until fragrant.
Transfer all ingredients to a food processor and process until smooth. Add up to 1/4 cup water for desired consistency.
Harissa sauce is excellent with tofu but I also put it on veggie burgers, roasted vegetable and salad greens.
Sometimes in the heat of the summer there is nothing more refreshing then a nice bowl of gazpacho.
Gazpacho, originating from Spain, is a cold soup made from raw blended vegetables. Traditionally, gaspacho is an uncooked mixture of tomatoes and green pepper but it can also be a mixture of summer fruit like melons and berries or even summer greens.
The idea of a cold soup never crossed my mind until temperatures soared to 90 degrees last week. The thought of making a refreshing chilled dinner seemed incredibly appealing. It took about 10 minutes to whip this soup up in a blender and then like magic – instant dinner! I paired this soup with toasted Ezekiel sprouted 100% whole grain bread that I buttered with a little pureed avocado.
Creamy Cumber Gazpacho
Ingredients
4 large unsliced cucumbers roughly cut
1/2 avocado
1/2 cup fresh basil leaves
2 tbsp. fresh dill plus more for garnish
1/2 lemon
3-4 garlic cloves
1 tsp. ground black pepper
Vegetable broth (optional to adjust thickness of soup)
Cucumbers, avocado, basil, dill, lemon, garlic, black pepper, vegetable broth
Directions
Cut up the cucumbers and avocado
Add ingredients to a high powered blender
Blend until creamy
Add vegetable broth, if desired, for a thinner soup
When my Beautycounter friend Amy Carter shared her secret spinach muffin recipe that fooled even her tiny humans into thinking they were dessert, let’s say I was intrigued … and relieved because now there’s hope for all parents struggling to get their picky kiddo’s to eat their veggies. I wish I knew about this clever recipe when raising my kids.
#SpinachMuffinMagic is what I’d call it!
The recipe Amy shared was called Popeye Muffins from thegreenforks.com. I made a few changes to make it whole food plant based no salt, oil or sugar (WFPB no SOS) compliant and they turned out super delicious. My first attempt I used oat flour while in the second iteration I opted for chickpea flour. Much to my surprise there wasn’t a noteworthy difference between the two. This recipe strikes a perfect balance of sweetness, effectively masking any trace of spinach flavor. The dark green color may look intense, yet funny enough, it could pass as camouflage on St. Patrick’s Day. With everything healthy in this recipe the more your little leprechaun’s eat the healthier they will be!
Ingredients
2 cups oat or chickpea flour (you can make your own flour by processing rolled oats or dried chickpeas into fine powder)
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/4 cup chopped raw pepitas
3/4 cup unsweetened almond milk
1/3 cup unsweetened applesauce
1 (6 oz. bag) fresh baby spinach
1/2 cup mashed banana (about 2 bananas)
1 tsp. pure vanilla extract
3 – 4 unsweetened dry apricots
Directions
Wisk together dry ingredients and set aside (flour, baking powder, baking soda, cinnamon, pepitas)
Place milk and spinach in a high speed blender until completely pureed. Add the banana, applesauce and vanilla and blend until completely mixed.
Pour pureed mixture into the dry mixture and fold together with a wooden spoon or plastic spatula until completely combined.
Fill silicone muffin pan with the batter 3/4 full.
Top the muffin batter with small pieces of dried apricots
Bake at 350 degrees for 20 minutes or until tootpick inserted in center comes out clean.
Kids that like to get involved will think the colors are pretty cool (but then that blows the secret of the hidden spinach) I think the apricots look like little nuggets of goldVery moist with very little crumbling
These scrumptious little muffins earn an A+ in flavor, are highly nutritious (packed with dense plant based protein) and are nearly impossible to just have one. They are super easy to make and delicious right out of the oven or chilled in the refrigerator. You can use whatever combination of veggies you like, throw in your favorites nuts or seeds and season to your liking – the possibilities are absolutely endless. These tasty gems remind me of little quiche lorraine’s without the crust and using tofu to simulate the eggs and nutritional yeast for a cheesy flavor. I haven’t quite decided whether these muffins should be on the breakfast, lunch or dinner menu – or maybe served as an appetizer or snack. Whatever you decide, I hope you find these healthy little muffins as irresistably delicious as I do.
Ingredients
1 red bell pepper chopped
1 serrano pepper chopped (seeds included)
1 medium zuccini cut in small pieces
5 button mushrooms cut in small pieces
3 green onions cut in small pieces (use both white and green parts)
2 garlic cloves minced
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. black pepper
1/4 tsp. tumeric powder
14 oz. container extra firm tofu (pressed for at least 30 minutes)
1/2 cup chickpea flour (see notes)
1 tsp. baking powder
1/2 baking soda
2-3 tbsp. dairy free milk
1/4 cup unsalted sunflower or pepita seeds or chopped walnuts (optional)
2 tbsp. nutritional yeast (optional)
Directions
Place 1/4 cup water in a skillet then add the chopped vegetables and spices (first 10 ingredients) and saute for 5 minutes or until water evaporates.
Process the tofu, chickpea flour, nutritional yeast (if using), baking powder and baking soda in a food processor. Add the 2-3 tbsp. of dairy free milk and process again until the mixture is smooth and dough like.
Place the tofu mixture, sauteed vegetables and seeds/nuts (if using) in a large bowl and mix together thoroughly.
Pour the mixture in a silicone muffin mold.
Bake in a preheated 350 degree oven for 35 minutes or until muffins are a golden brown. Wait until the muffins cool down completely before removing from the molds.
Such a savory aroma when sauteeing Eating one just isn’t enough!
Special Notes
You can use whatever vegetables appeal to you for a total of 2 cups chopped vegetables.
The nutritional yeast will give the muffins a cheesy flavor but is completely optional.
A tofu press removes excess water from the tofu. Failing to remove the water will result in a soggy muffins. If you don’t have a tofu press you can improvise as in the fourth and fifth picture.
This is the tofu press that I use called Tofuture. I purchased it on Amazone for about $22.oo.This is the block of tofu prior to pressingAfter 8 hours 200 cc of water was squeezed outDon’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further. The water will soak into the towel and flow into the plate.
What is Tofu?
Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.
Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.
The inspiration behind this bread was a recipe from the Winter 2024 edition of Forks over Knives magazine for Irish Porridge Bread. I essentially used the same recipe but replaced the maple syrup with date syrup (the only approved whole food plant based sweetener next to molasses), used whole grain rolled oats instead of quick oats (less processed), crumbled the oats up a little bit in a food processor and added walnuts and dried apricots. The end result, in all honesty, was something more like cake then bread. Straight out of the oven it was a bit crumbly when cutting but once cooled it was nice and firm. This bread is so delicious and really moist. I made a loaf Saturday morning, by evening half of it was gone and come Sunday afternoon just a little sliver was left.
Ingredients
2 cups unsweetened plant based milk
3 cups rolled oats
2 tbsps. apple cider vinegar
2 tbsps. date syrup
1 tsp. baking soda
1/3 cup dried apricots cut in pieces
1/3 cup chopped walnuts
Directions
Preheat oven to 350 degrees. Line an 8″ x 4″ loaf pan with parchment paper.
In a small bowl mix the plant milk and apple cider vinegar together and let sit for 10 minutes. The mixture will curdle slightly from the acidity similar to, although not quite as dramatic, as buttermilk.
Add all the other ingredients to a large mixing bowl and stir together. Pour in the milk / apple cider vinegar mixture and mix thoroughly.
Pour the batter in the loaf pan. Bake for 1 hour or until golden brown. Allow to cool completely before slicing.
How could this possibly be so healthy when it tastes so sinfully delicious?
Know Your Oats
Steel-Cut Oats:
These are the healthiest oats because they contain the highest amount of fiber and are the least processed. They contain the whole oat kernel that has been cut into pieces with steel disks. It takes longer to cook steel-cut oats (30 – 40 minutes) but the result is a creamier and chewy porridge with the lowest glycemic index score of 53.
Rolled Oats:
These are often called old fashioned oats. The whole grains are steamed, flattened and flaked resulting in a softer texture then steel-cut oats. They are lightly processed. It takes about 5 minutes to cook rolled oats on the stove. The glycemic index score is 59.
Instant Oats:
These are rolled oats that are thinly cut to allow for quicker cook time – 1 minute. They are the most processed of the oats making them the least healthy choice. They have the highest glycemic index score of 83.
I hit the mother load last weekend at Heinen’s. I heard of purple sweet potatoes but have never been successful with finding them. Then right smack in the middle of the produce section was a big barrel overflowing with the Stokes Purple variety. I felt like I won the freaking lottery!
In my research Stokes Purple sweet potatoes are available late August through late spring. Unlike orange sweet potatoes which are high in beta carotene, purple sweet potatoes are high in anthocyanin. Anthocyanin is a potent antioxidant that helps boost the immune system and reduce inflammation. This compound, if eaten regularly, protects against adult onset diabetes, heart disease and cancer. Anthocyanin is abundant in blueberries, cherries and strawberries but is three times more potent in purple sweet potatoes.
If you are concerned about blood sugar, the glycemic index (how rapidly blood sugar levels rise) of a purple sweet potato is between 54-68. The glycemic index of a white potato is 93. There are varying reports of which taste sweeter but, in my opinion, the purple sweet potato (at least the Stokes variety) is only marginally sweet, drier and a lot more filling.
Fun facts about sweet potatoes: They are actually not a potato. Potatoes are tubers. Sweet potatoes are roots.
They come in a variety of colors – orange, purple, white or red
They are related to the morning glory flower. The flowers that bloom from the sweet potato look like morning glories.
The ornamental sweet potato vine (the plants often used as fillers in hanging baskets) has tuberous roots that are edible but are not sweet
Boiled Purple Sweet Potatoes
There’s something about the color purple!
According to nutritionfacts.org boiling is the best way to retain the antioxidant power of purple sweet potatoes. Boiling thins out the cell walls which enhances the availability of nutrients. Also, the glycemic index of boiled sweet potatoes is about half that of steaming, baking or roasting so less of a spike in blood sugar. The skin of the sweet potato has ten times more antioxidant power then the flesh so boil with the skin on and make sure to eat it as well!
Simply cut the sweet potatoes up in chunks or leave them whole and add them to a large pot with cold water. Bring the pot to a boil then cover on low heat for 15-20 minutes or until they are soft.
Mashed Purple Sweet Potatoes
Now these are mashed potatoes that would make a bold statement on the dinner table! I love the vibrant purple color. Simply boil the potatoes, remove the skin, add some unsweetened almond milk and mash them up! For even creamier consistency whip them using a hand mixer.
For some added flavor top them off with garlic crema. Simply add 1 1/4 cup unsweetened almond milk, 1 tbsp. corn starch and 1 tsp. garlic powder to a sauce pan and stir on low heat until thickened.
For added color and excitement garnish with minced fresh herbs like chives, sage or thyme.
Purple Sweet Potato Fries
I loved the way these fries turned out. I sprinkled a little extra vinegar on top when I ate them.
These are the perfect comfort food! Wash the sweet potatoes thoroughly then slice in long pieces. Place the pieces in enough cold water to cover, add 2 tablespoons of apple cider vinegar and soak in the refrigerator for 30 minutes. The vinegar converts the starch to sugar (which pairs well with the vinegar) but also helps to retain the nutritional value. Additionally, the vinegar helps to keep the shape of the fry (so they don’t get soft and mushy in the oven) and makes them crispy. Here is an excellent article on the science of adding vinegar to water when cooking potatoes. Sprinkle savory spice blend over the pieces (or put seasonings in a bag, add the pieces and shake). Assemble on a parchment paper lined baking sheet and bake in a 425 degree oven for 20 – 25 minutes turning them halfway through.
One of my favorite things to do is make this spice blend when I run out. I look at spices as though they are a food group because of their value. The anti-inflammatory spices are turmeric, black pepper, ginger, cinnamon, garlic, cayenne and clove. Every spice has their own unique medicinal value which is why a variety of spices should be part of the daily diet. This is my “go to” spice blend. I add it to most anything to flavor up a dish instead of using salt. Note: If you have Crohn’s disease I would leave out the nutritional yeast.
Dehydrated Purple Sweet Potato Chips
Purple sweet potatoes add a whole new dimension to chips!
You can’t get a heathier snack than this! Using a mandoline slicer, slice the sweet potatoes into very thin pieces. Dip the pieces in apple cider vinegar then sprinkle with your favorite seasoning. Cumin, paprika or chili powder are good choices for some heat. I used black pepper. Line the pieces on the dehydrator tray and dry for 6-8 hours depending on desired crunchiness. It is okay to overlap the slices because they shrink quickly so will not stick together. If using the oven, line the pieces on a parchment paper lined baking pan, bake on 250 degrees for 30 minutes, turn them over and bake for another 30 minutes or until desired crunchiness is achieved.
Keeping the skin on adds to the health benefits
Purple sweet potato chips adds a different twist to chips and salsa – healthy salsa that is!
Now that is a healthy snack!
Purple Sweet Potato Powder
The high anthocyanin content and accompanying health benefits make purple sweet potato powder quite sought after. It is not easy to find the powder in grocery or health and nutrition stores but it is readily available online although it is quite pricey. It is easy to make your own powder by dehydrating sweet potatoes then grinding the slices into a fine powder using a high speed blender, food processor or coffee grinder. The shade of the powder depends on the type of purple sweet potato. The stokes variety has dark violet flesh whereas the Okinawan has deep purple flesh. Regardless of the degree of purple in the flesh all varieties have boastful anthocyanin benefits. Purple sweet potatoes are a really great example of why we should strive to eat the rainbow.
Unsweetened plant based milk, a few strawberries, a tablespoon of sweet potato powder, a scoop of collagen powder (optional) and a few ice cubes blended together make a refreshing and nutritious smoothie.
One of my favorite quotes “Self-care is not self-indulgence, it is self- preservation” is in a little frame on my desk. Carving out some “me time” in our busy and often chaotic lives is critical to our mental, physical and emotional health. Scheduling an appointment with ourselves may seem absurd but it’s really not. We get trapped in our responsibilities as spouses, parents, grandparents, employees and caregivers and I truly believe we sometimes lose sense of who we are. A date night with ourselves helps us to regroup, gather our thoughts, discover our inner self, imagine, dream, create, escape, cope, contemplate and simply unwind.
So DIY spa night?? I wish I could take credit. My sister Joyce gets copyrights to this one. It was the dead of winter, as I recall, and during a conversation with sis she said she had to go because she was doing a spa. “A spa?,” I said. “Yes, I do them regularly.” Hmm, it must be nice I thought, because the last time I went to a spa was about 10 years ago and I’m still paying off the loan LOL! But then she clarified that her ritualistic spas were in the comfort of her own home using products that were therapeutic and special to her.
So most every Friday night since that conversation several years ago, I do my own DIY spa night. Hubby knows that 8:00 is my sacred, much anticipated and most appreciated “do not disturb” alone time. It’s an hour soaking in the bathtub until my fingers literally turn to prunes, listening to soft ambient music and watching flickering candles dance on the ceiling. It is time I have learned to carve out for myself as part of my wellness routine.
Self-care is not self-indulgence, it is self- preservation
Audre Lorde from her book “A Burst of Light”
Planning for Spa Night
Just like when you go on vacation, planning always seems to be half the fun. There’s a lot to consider when planning spa night (or day). Do I want to do calm lavender, sage wellness or comforting vanilla candles? Do I want to do an oatmeal soak or a sudsy bubble bath? Do I want to apply a face mask while soaking? A hair mask? Is this a foot scrub week? After bath lotion. Face cream. Body spray. Lingerie. Fresh towels. Clean linens. This is all part of the planning which, for me, begins mid-week.
Pampering products do not have to be costly to be effective. For me, a trip to a local discount drug or department store works just fine. Dr. Teal’s Pure Epsom Salt Balance & Calm Matcha Green Tea Foaming Bath ($5 Target), Aveeno Oatmeal Bath Treatment ($7.57 Target) and Garnier Argon Oil & Cranberry Hair Mask ($10 Walmart) are some of my favorites. Foot scrubs are fun and easy to make, but when I’m too lazy to do this, I love Tea Hut Watermelon Shea ($8 Target). Whether you choose economy, middle of the road or high end products the end result is still the same – a peaceful and relaxing experience.
I love snatching hotel toiletries and using them later for spa nightPreparing the spa basket is half the funYou don’t have to spend a fortune on products
Making your own treatment products can be enjoyable and quite self-satisfying while also adding a whole new dimension to the spa experience. Food is medicine both inside and out. Olive oil not only moisturizes the skin but its antioxidants help to diminish signs of aging. The anti-inflammatory properties of apple cider vinegar help smooth, soften and tone the skin and makes hair shine. The caffeine in green tea is a natural skin exfoliant and because it is rich in anti-oxidants it can protect the skin from damaging free radicals. Raw honey promotes skin cell regeneration and healing and softens the skin. Salt and sugar help slough off dead skin cells. Oats have anti-inflammatory and anti-itch benefits for the skin. Homemade products have the advantage of no additives and preservatives and the ingredients can often be found in your own cupboard, pantry or refrigerator.
FOOT SCRUB
My DIY Grapefruit Matcha Foot Scrub is super easy to make using 1 cup Epsom salt (pulverize using mortar & pestle), 1 tsp. Matcha green tea, 1/4 cup hemp oil, 1/4 tsp. coconut oil, 3-4 drops grapefruit essential oilMix together and put in a containerAll set and ready to use!
WINTER HAND REPAIR SALVE
I found the recipe for this absolutely brilliant deep hand repair salve in Eating Well magazine. Melt 1/4 cup coconut oil and 1/4 cup cocoa butter in a small saucepan on the stove (I use a Pyrex beaker placed in boiling water). Add some fresh sage and rosemary leaves and steep on low heat for 10 minutes or longer depending on preferred potency. Pour into a jar, put the lid on and refrigerate until solid.My Pyrex beaker set upI love making this in the winter to prevent cracked skin on my hands and it’s also an excellent moisturizer for lips
FACE MASK
This is my favorite homemade face mask. Puree 1/2 of a very ripe avocado, 2 tbsp. raw honey and 1/2 tsp. apple cider vinegar in a mini food processor. Apply a thin layer on your face, let dry then rinse off
COLLOIDAL OATMEAL BATH
Blend or process 1 cup plain oats on the highest setting until it turns into a very fine powder. Test to see if it is fine enough by placing 1 tbsp. in a glass of warm water. If the oats absorb the water and turn it milky and silky it’s fine enough. Either pour the oat powder directly in the bathtub or put it in a cheesecloth bag or pantyhose. This is an excellent treatment for dry winter itchy skin.
The Big Day!
I wake up a little earlier on Friday and make my bed up especially nice. I lay my post-spa clothes neatly on the bed. Yes – my husband laughs at me for doing this – but it’s all part of the big day. I also make sure the bathroom is nice and clean.
Creating a zen (serene and peaceful) atmosphere is important. I do this through scented candles or an essential oil diffuser and soft soothing music. I set out a warm fluffy towel, my bathrobe and prepare a glass of ice cold fruit infused water. I fill up the bathtub with nice warm water and off I go on a virtual vacation – even if it’s just for 30 minutes.
My spa experience continues with curling up in my favorite chair with a nice hot cup of herbal tea and a good book until my eyes cannot stay open any longer.
In a world where so many things seem out of our control, setting aside a weekly DIY spa experience is something completely within your control. It’s a simple act of kindness you can give yourself to help promote physical, mental and spiritual healing. Remember, “Self-care is not self-indulgence, it is self- preservation.” Carving out “me time” is a very good use of time!
