Mindful Eating

When was the last time you sat down and ate a meal with 100% of your attention? I don't just mean experiencing the flavors and aromas coming from the plate in front of you, but also the textures, colors, sounds and your sense of satiety. How often do you consider how and who prepared the food or question how and where the food was grown or raised, etc....

Next time you sit down to a meal alone, try this:

Step 1: Turn of all electronics. Disconnect.

Step 2: Take a moment to really look at, and smell, the food on your plate.

Step 3: Take a small-medium sized bite, put down your utensil, and chew your food at least 20 times (try this once with your eyes closed).

Step 4: Repeat Step 3 until you notice the first sensation of being full.

Step 5: Stop eating. Be grateful for the food and experience.


Wild Mushroom and Kale Soup with Toasted Farro

  • dehydrated wild mushroom mix (porcini, morel, chanterelle, etc...)
  • 10-15 medium sized cremini mushrooms
  • 2 stalks of celery
  • 1 cup of farro
  • 2 cups of vegetable stock
  • 1 bunch of trimmed kale
  • 1 Medium sized yellow onion
  • 3 cloves of garlic
  • 2 Tbs of olive oil (or avocado oil)
  • 2 Tbs of flour (brown rice flour for gluten-free).
  • Sherry Vinegar (or fresh lemon juice)
  • 2 bay leaves
  • 1 bunch of thyme
  • Salt and Pepper

Reconstitute dehydrated mushrooms by adding hot water and covering about 15-20 min. Saute chopped onion in olive oil over medium heat for about 8 minutes. Add chopped cremini mushrooms, chopped garlic, diced celery and bay leaves to pot and saute an additional 5 minutes or until garlic starts to brown. Add flour and stir to combine. Strain re-hydrated mushrooms and add reserved mushroom liquid to the pot (about 1-2 cups). * Watch out for sand and dirt from the bottom of the settled mushroom liquid. Add 2 Tbs of fresh thyme leaves and vegetable stock and cook covered for about 20 min on medium-low heat. Add uncooked farro to a dry pan over medium-high heat and toast until fragrant. *Keep tossing the pan so you don't burn the grains. Bring a pot of water to the boil. Salt well and add toasted farro. Cook until al dente (or desired texture) and drain. Season soup with 1-2 Tbs of lemon juice or sherry vinegar and salt and freshly cracked pepper to taste. Add chopped kale and cook an additional 5 min or so. Remove bay leaves and serve.

To plate, ladle soup in a bowl, add a dallop of farro in the center, and garnish with fresh thyme leaves. A little truffle oil never hurt nobody either.  Buon Appetito.



Earth. She gives and gives and gives. We take and take and take and take and take and take and take and take and take... Polluting our waters, destroying our rainforests, depleting our aquifers, agriculture resources focused on feeding livestock instead of our hungry. The global industrial scale of meat production is unsustainable and irresponsible! It's not conspiracy or dogma, it's math and science. It's time to act! Decide for yourself. WATCH!!!




Reduce your carbon footprint today and make a dish free from animals. It's delicious! It's nutritious! It's sustainable!

Creamy Polenta with Wild Mushrooms and Mixed Greens

1 1/2 cups of organic cornmeal
2 leeks (chopped)
1/2 cup red onion (diced)
4 cloves of garlic (mined)
1 cup frozen organic corn
2 cups of mixed wild mushrooms (rough chop)
2 cups of mixed green (chard, spinach, kale, etc...)
5 cups vegetable stock
3/4 cups of hemp milk (or any unsweetened non-diary milk)
2 tbsp vegan butter
2 tbsp balsamic vinegar
3 tsp of braggs liquid amino (or tamari sauce)
3 tbsp olive oil
2 tbsp nutritional yeast
2 sprigs fresh rosemary
2 tbsp fresh thyme
2 tbsp fresh basil
salt and pepper.

Walnut Cheese

1 cup raw walnuts
1/2 tsp garlic powder
3/4 tsp salt
1 tbsp nutritional yeast

Add 1 tbsp of vegan butter and 1 tbsp of olive oil and 1 rosemary sprig to heated pot. Saute leeks after oil is heated. Once leeks are translucent and aromatic, add garlic and corn. Before garlic begins to browns (about 2 minutes), removed rosemary spring and add vegetable stock. Once stock begins to boil, add polenta and stir to combine. In a separate pan, add 2 tbsp of olive oil and 1 spring of rosemary. Once oil is hot and you can smell the rosemary, remove the spring of rosemary and saute red onion. After 5 min, add mushrooms and thyme. Once mushrooms begin to caramelize, add greens, balsamic vinegar, salt and pepper. Cook till greens are wilted and turn off the heat.
As the polenta starts to thicken, add liquid aminos, nutritional yeast, hemp milk, 1 tbsp of vegan butter, salt and pepper. Cook to desired consistency and turn off heat.
Combine all ingredients for the Walnut Cheese in a food processor and blend to rough crumble (about the consistency of grated parmesan).
To plate, add polenta to a bowl, top with mushrooms and greens mixture, add a drizzle of balsamic vinegar, roughly chopped basil, and sprinkle walnut cheese over top.


Inspire. Expire.

Breath in through the nose. Cooling sensation in the nostrils.

Breath out through the nose. Warming sensation in the nostrils.

Close your eyes....after your done reading this of course.

Fill up your diaphragm(belly) with a slow and deep breath in. Breath out. Next, start the breath in the diaphragm and expand up to the chest with your inhale. Slow breath out form the chest and down into the belly. Inhale as another long and slow breath starts in the belly, moves up through the chest, and expands into the collarbones. Long and slow breath out. Repeat several times.

Open your eyes. Smile!

By taking these deep, slow and mindful breaths, and stimulating your vagus nerve (parasympathetic nervous system), you just lowered your heart rate, decreased blood pressure, stimulated the gut, lowered stress levels, detoxified the body, and elevated your mood.

Do it again tomorrow...and the day after that, and after that, and after that. Work your way up to sitting still with a focus on your breath for 15 minutes every day. Witness the transformation!

Now go make some Ratatouille;

1 onion (diced)
2 carrots (chopped)
1 eggplant (chopped
1 zucchini (diced)
1 red pepper (diced)
2 leeks (chopped)
3 tomatoes (chopped)
1 small lemon (juiced)
3 cloves of garlic (finely diced)
1 Tbsp fresh basil
1 Tbsp fresh thyme
3 Tbsp fresh parsley
2 Tbsp of olive oil
1/2 cup of vegetable stock
1 cup of cooked beans (garbanzo or kidney)
salt and pepper to taste
1 cup of rice or quinoa (cooked)

Add 2 Tbsp of olive oil to a pot. Heat oil and add chopped onion and bay leaf. After onion becomes translucent and aromatic, add carrots, leeks, red pepper, eggplant, garlic and thyme. Once eggplant starts to brown and soften, add zucchini, tomatoes, basil, parsley, lemon juice, beans, and vegetable stock. After cooking for 5-10 minutes, season with salt and pepper to taste. Serve over cooked rice or quinoa and garnish with parsley.




Play More

Look up. Look Out. LISTEN! Is it sunny outside? Go for a walk. Is snowing falling? Build a snowman with your kid...or by yourself. Is it raining? Go get wet. Find the inherent beauty in the rhythm of the raindrops.  I'm not suggesting you need to go hard with a three hour game of basketball...unless that's what calling you. Just take a moment to appreciate the subtleties that lay in your surroundings. Make time to connect more with loved ones, and with yourself by incorporating "play" into work, exercise, cooking, traveling, etc...Be alright with purposelessness, if only for a brief moment. Life is short. Create more. Engage more. Play more. 

This is a recipe adapted and inspired by the great Julie Piatt, author and chef of 'The Plantpower Way'. I had the immense pleasure of having Julie cook this dish for her family and I in their beautiful home a while back. Julie's recipe is perfect! I've made a few tweaks to make this my own.

Spaghetti Squash Roasted Garlic Alfredo Sauce with Caramelized Mushrooms

  • 1 spaghetti squash
  • 1 butternut squash
  • 1 head of garlic
  • 1/2 cup of raw unsalted cashews (soak overnight)
  • 2 1/2 tbsp nutritional yeast
  • 2 tbsp lemon juice
  • 3 tbsp of fresh basil *plus a few leaves for garnish
  • 1/4 tsp nutmeg
  • 3 tbsp vegan butter
  • 1 1/4 cup hot water *plus extra if needed for desired consistency
  • sea salt
  • white pepper

Heat over to 400. Halve spaghetti squash, scoop out the seeds, and place on a baking sheet (cut side down with 1/2 cup of water poured into sheet). Roast butternut squash whole on oven rack. Cut very top of the whole head of garlic, so all the clove heads are exposed, place in foil, drizzle top with olive oil. Wrap the garlic in the foil, and place in the over to roast. Both squashes and the garlic should be done in 30-40 minutes. Removed everything from the oven. Remove skin and seeds from the butternut squash and cut into chunks. Extract the garlic cloves from the skin. In a blender, combine butternut squash, garlic, cashews, nutritional yeast, 2 tbsp of vegan butter, and hot water. Add lemon juice, salt (1 tsp), white pepper (1/2 tsp), basil, and nutmeg. Blend, taste, and season to taste. A small amount of water can be added to achieve desired consistency. Add 1 tbsp of vegan butter to a pan and sauté mushrooms on high heat. Stir mushrooms after a couple minutes. You want the mushroom to caramelize, so don't mess with them too much. Once both sides are caramelized, season lightly with salt and pepper. Take a fork to the spaghetti squash and pull from one end to the other, making strands of spaghetti squash. Place spaghetti squash on dish, top with sauce, add mushrooms, and garnish with basil. Enjoy

***This recipe can also pass for Vegan Mac n Cheese. Just use a touch less water to make a thicker sauce and combine with cooked al dente pipe rigate (elbow noodles).


Numero 1

I am really excited to be staring a new blog...AND a new website!!!  As I embark on this journey, R.I.P. Audio, Edibles, & the 4th Dimension, I look forward to sharing some of my thoughts, ideas, recipes, discoveries, meditations, and inspirations. I hope that you'll come along for the ride. Here is a little something to wet your appetite. ¡Bon Appetit!

Roasted Butternut Squash Soup:

- 2 cups of roasted butternut squash
- 1 onion (diced)
- 3 cloves of garlic (chopped)
- 2 carrots (chopped)
- 1 granny smith apple (cored and chopped)
- 3 dates (pitted and soaked)
- 2 Tbsp fresh sage
- 1-2 Tbsp of freshly grated ginger
- 1/2 tsp pumpkin pie spice (or nutmeg)
- vegetable stock (about 1 quart)
- 1 cup coconut milk
- 1 1/2 tsp sea salt
- 1/2 tsp black pepper

Combine all ingredients, except coconut milk, in a pot and cover with vegetable stock.
Bring to a boil and simmer till squash and carrots are fork tender (about 15 minis). Add contents of pot to blender (or use hand-blender) and purée till smooth. Add soup back to pot and add coconut milk. Continue to simmer an season to taste.

Garnish options:
-chopped scallions, cilantro, coconut cream, or a dollop of quinoa

Nutritional Benefits:
-high in carotenoids, Vitamins A & K, anti-inflammatory, and rich in fiber.