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Black Bean Sweet Potato Chili with Spinach and Commitment

This week on The Goodness Life we’re playing a fun game called “What’s Coming Up for Erin?”.

Recent themes in my life have been revolving around commitment and what that means to me. I identified commitment as one of my core values at a workshop I was at the other day… and it just keeps coming up – how I commit my time to others and to myself.

The thing is, I keep making these halfway, half-hearted commitments, and I’m starting to really notice how heavy and gross that feels. Since it’s always easier to let ourselves down than it is to let our friends/family/lover/boss down, I’m seeing these patterns where I’ll keep the commitments I make to others at the expense of the ones I make to myself.

So I’ve been doing a lot of reflection on what it feels like to commit 100% vs. how it feels to commit only halfway. We all know the commitments I’m talking about. We all say yes to things we’d maybe rather say no to, or say yes at first and then change our minds but feel obligated.

Something new I’m trying on is: honesty and transparency surrounding commitments – if I feel like I’m making a halfway commitment, I let it drop. Let it go.

That leaves me so much more space to commit 100% to the things that I feel really strongly about, plus it helps me feel really solid about the way I’m spending my time. And 100% commitments just feel easier to follow through with. Once you really settle on the decision to go for something 100%, it becomes easy. You can stand behind your decision and start moving forward and getting things done.

Where are your commitment weaknesses? Do you make halfway commitments to your friends or family? To yourself? How can you re-evaluate in the moment so that you can start to drop those halfway commitments? How can you step up and identify a few things you are ready and willing to commit to 100%?

Remember, once you make that solid commitment, it becomes easier to stick with it and follow through. There’s no more wavering and waffling, you’ve made your decision. Try it out with something you’ve been stuck in. Maybe you’ve been talking about it but not making any moves? See what happens when you completely commit!

And now for one of my 100% commitments for the week: This delicious veggie chili I made for you!

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Actually, I made it for me… and Reid, but you can share some too, thanks to the internet.

I’ve been going back and forth with so many ideas in my head for this blog and for my coaching business. Dreams and goals and values – it goes on and on. But because of all the halfway commitments, I wasn’t making any headway. I was dancing around with all the ideas in my head and I got stuck. I got caught up with wanting to know exactly what to do next, wanting to have a plan and have “clarity”.

So what did I do? I did what I know, which is food. I made this warm, hearty, filling, grounding chili, and I made a 100% commitment to myself that I would post it on the blog this week.

I still don’t know what is happening next. And I still don’t have a master plan. But I can tell you, it sure feels good to follow through with something I told myself I’d do. So, I hope you enjoy this chili as much as I did! Now get out there and make some of your own 100% commitments! You might be surprised at how good it feels.

BLACK BEAN SWEET POTATO CHILI WITH SPINACH
serves 4-6

1 tbsp coconut oil
4 garlic cloves, minced
2 teaspoons ground cumin
2 teaspoons dried Mexican oregano
1 tablespoon chili powder
1 cinnamon stick
1 tbsp chopped chipotle pepper in adobo sauce
2 tsp tomato paste
4 small tomatoes, diced (I was going for approximately the amount in a can, 15 oz)
2 medium sweet potatoes, cut in 1/2-inch chunks
2 bell peppers, diced (I used red, green works too)
2 15 oz cans black beans, drained and rinsed
1 1/2 cups fresh or frozen corn kernels
4 handfuls spinach
2 tbsp cilantro, for garnsih
1 lime, 1/2 juiced, 1/2 cut in wedges for serving

Heat the coconut oil in a large pot or dutch oven. Add garlic and spices and stir to coat, about 1 minute. Add chipotle pepper, tomatoes and tomato paste, and sweet potatoes, and cook on med for about 10-15 minutes. Add the peppers and beans and cook until the sweet potatoes are done, another 10 minutes or so. Turn heat to low and stir in corn, spinach, and lime juice. Serve garnished with cilantro and lime wedges.

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Pared-Down Paella with Peas and Chorizo

I know I just said the other day that I wasn’t going to put any meat on the blog, and here I am posting a recipe with chorizo.

Sound the alarm!

The thing is, once in a while… I eat meat.

And this is my blog. So when I make a recipe with meat in it that totally kicks ass, I’m going to want to post it on my blog.

So that’s what I’m doing.

It’s funny, really. This whole blog thing has been a really fascinating way to question my own motives and challenge myself to not only develop my voice, but accept it. Accept that what I have to say is what someone out there needs to hear. It’s not about saying what I think people want to hear. That’s been a really intricate, complicated lesson for me.

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And so, since I ditched dietary labels and dove into intuitive eating, I’ve been eating meat once in a while… generally once or twice a week (though I reserve the right to eat it as many or as few times as I please). I tend to do my best to get the best sourced meat I can find – and then sometimes I’m out and about or I get lazy, or you know, life happens, and I eat some crap that I know isn’t totally nourishing my body… and maybe, just maybe, I let guilt slip in for a brief moment before I give it a big fat karate chop to the face and remember – I’m doing my best, and that’s that.

And I’m still awesome. And I’m still healthy.

And you can be too – even if you don’t subscribe to super rigid dietary protocols (that might just suck the life out of you and make you go a little craaaaazy). Note: I used to do that, and it made me craaaaazy.

Sometimes people have a hard time understanding that I just listen to my body and try to eat what makes me feel good. They want a word to describe my dietary choices, it’s just easier that way I guess. But I’m not giving in. You can’t fit me in a box! I’m just me, guys, seriously.

Acceptance, my friends. The word of the day.

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Paella. The other word of the day.

If you are thinking vegan thoughts, or seafood thoughts (probably not both at the same time, but hey, what do I know?!) then mosey on over to The Food Matters Project site and check out the other super duper versions at this week’s Paella Party. It’s happenin’.

PARED-DOWN PAELLA WITH PEAS AND CHORIZO
adapted from Mark Bittman’s The Food Matters Cookbook
serves 4

1 tbsp coconut oil
8 oz Spanish chorizo or other smoked sausage, sliced
1 onion, chopped
1 heaping cup roasted red peppers, chopped
1 clove garlic, minced
pinch saffron
1/2 tsp turmeric
1 tsp smoked paprika
dash cayenne
1 cup short-grain brown rice
salt and black pepper
2 heaping tbsp tomato paste
2 cups water
1 cup peas, fresh or frozen
2 large handfuls of greens of choice (I used a mix of kale, chard, and spinach)
lemon wedges for serving

1. Put the oil in a large skillet over medium heat. Cook chorizo until lightly browned, 3-5 minutes. Add the onion and cook until translucent, 3-5 minutes more. Add the roasted red pepper, garlic, and spices and cook 1-2 minutes.

2. Add the rice and stir to coat it with oil. Sprinkle with salt and pepper, add the tomato paste and 2 cups water, and stir. Bring to a boil and then lower heat to simmer, cover.

3. Cook for 30 minutes then check if it’s done. Add more water, little by little, if it’s not quite tender yet. Cover and cook until the rice is just done and the liquid is absorbed, another 5-10 minutes. Stir in the peas and the greens and cook uncovered for 1 minute more. Taste and adjust the seasoning. Serve, garnished with lemon wedges, which I totally forgot to do. Oh well, it still tasted amazing! Enjoy!

*Check out the original recipe on Meg’s blog here.

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Cardamom Pear and Cranberry Crisp

This crisp is a next level crisp. It’s your plain old apple crisp taken to the next level.

Sweet and tart, with the varied textures of rolled oats, tender pears, and juicy cranberries.

The original recipe called for lots of sugar and some flour too. I was genuinely too lazy to get out my flour – plus I couldn’t really imagine how it would elevate the crisp – so I left it out, and it was still damn good.

Like, crazy good.

Also, half the sugar (I used coconut sugar) and 1 drop of stevia will make this dessert a significantly healthier treat than your average indulgence (or should I say my average indulgence).

This is guilt-free dessert, people!

And can I just add that I really think all food should be guilt-free?! Eat as many veggies as you can, try out some new recipes, be open and learn what you can about how to take care of your health, and just do the best you can. Guilt has no place around our food, and certainly not with regards to dessert!

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CARDAMOM PEAR AND CRANBERRY CRISP – GLUTEN FREE AND VEGAN
serves 6-8 (though I could probably eat the whole thing by myself)

4 tbsp coconut oil
2 tbsp olive oil
1/2 cup coconut sugar (original recipe calls for 3/4 cup, you could use even less)
1/2 cup chopped walnuts or pecans
1 tbsp freshly squeezed lemon juice
1 cup rolled oats
generous pinch of salt
3 pounds pears, cored and sliced (I used 6 pears)
1 teaspoon cardamom

Preheat oven to 350F. Mix the oil, sugar, and cardamom together in a bowl until smooth.

Stir in the nuts, lemon juice, and oats, until combined and crumbly.

Put the pears in an 8 or 9 inch baking dish and distribute the topping evenly over top.

Bake until the pears are tender, the filling is bubbly, and the topping is browning – about 40-50 minutes.

Enjoy!

*This post is part of The Food Matters Project – see the rest of the group’s takes on the recipe here, and the original recipe here.*

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Jook with Lots of Vegetables

This week it’s my turn to host The Food Matters Project and since it’s been cold out lately and I love things with lots of vegetables, I chose Chicken Jook with Lots of Vegetables. Jook, also known as congee, is a rice soup that I like to think of as the Chinese equivalent to chicken noodle soup. My grandmother used to make it for me when I was sick as a child. Her version uses white rice, but this recipe calls for brown rice, which creates a heartier, more nutritious jook, albeit not the same as the original I grew up with.

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There is one thing… There’s no meat on this here blog [update: Though the majority of my recipes are meatless, sometimes I'll put meat on the blog]. Not because I don’t eat meat (I do on occasion), but because I think there are enough meat-filled recipes out there, and where people seem to struggle is in finding ways to enjoy meatless meals that are nutritious, easy, and tasty.

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Another thing… I’m not into extremes, and I’m not into labels. I’ve been fortunate enough to find a place (after a long heath journey) where I can be happy about the food choices I make (rather than feeling deprived) and eat intuitively. Sometimes I indulge, but I’m kind to myself and I eat foods that make me feel good, whole, and healthy. And that’s why I love The Food Matters Project so much, because it’s about eating whole foods that nourish our bodies. We only get one body and one life, so why not be kind to ourselves feed ourselves well?!

So, I made my jook without chicken, but since I’m hosting this week, I’m supposed to post the original recipe in it’s entirety. If you want to make it like mine, skip the chicken (it doesn’t need it, anyway).

CHICKEN JOOK WITH LOTS OF VEGETABLES
serves 4 (I doubled it) time: 3 hours largely unattended (it took me 2 hours)
From Mark Bittman’s The Food Matters Cookbook

This creamy Chinese rice porridge – also known as congee – is a perfect cold-weather soup, and a fine vehicle for delicious add-ins. It takes a while for the grains to break down and thicken the water, but luckily you have options: Jook cooks perfectly in a slow cooker, or you can make the soup a couple days ahead and simply reheat it. It also requires virtually no attention as it simmers, so making it on the stove is not all that much work.

3 tbsp vegetable oil (I used coconut oil)
3 bone-in chicken thighs (or you can skip the chicken)
Salt and pepper
2 tbsp minced garlic
2 tbsp minced ginger
1 fresh chile (like jalapeno of Thai), minced
1/2 cup chopped scallions, plus more for garnish
1 cup short grain brown rice
2 cups cabbage sliced into very thin ribbons
1 cup snow peas
1 cup bean sprouts
2 tbsp soy sauce, plus more for serving
1 tbsp sesame oil
1/2 cup fresh cilantro, for garnish (I totally forgot it)

1. Put the oil in a large pot or Dutch oven over medium-high heat. When it’s hot, add the chicken thighs and sprinkle them with salt and pepper. Cook until they are very well browned, 5 minutes per side or longer. Remove the chicken from the pot. Add the garlic, ginger, chile, and 1/2 cup scallions and cook until they are soft, just a minute or 2.

2. Add the rice along with 6 cups water. Bring to a boil, then adjust the heat so it bubbles. Partially cover the pot and cook for about 1 hour, stirring occasionally to make sure the rice is not sticking to the bottom. Add the chicken and cook for another hour or more, again stirring. The jook should have a porridge-like consistency; if it becomes very thick too quickly, turn down the heat and stir in more water. When it is done, the jook should be soupy and creamy but still have a little chew.

3. Remove the meat from the bones if you like and return the meat to the pot. Stir in the cabbage, snow peas, bean sprouts, 2 tbsp soy sauce, and sesame oil; cook until the vegetables are just tender, another 5 minutes. Taste and adjust the seasoning. Serve, passing the cilantro, additional scallions, and additional soy sauce at the the table.

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Sesame Noodles with Cabbage and Broccoli

My Dad was in the hospital this week. He had a heart attack in July of 2012 and at the time, for various reasons, the doctors thought it would be best to send him home instead of doing surgery. In the months that followed, I watched as my Dad struggled daily with chest pain, headaches, and severe exhaustion. He couldn’t work and sometimes he couldn’t get out of bed until the afternoon. His quality of life was shattered and though I knew he desperately wanted to make positive changes for his health, the odds seemed to be stacked against him.

Fast forward to today, and he’s finally had his bypass surgery. He’s in recovery and doing great! He says it’s the first time in 6 months that he hasn’t felt like someone is squeezing down on his heart. His spirits are high, and I’m really hopeful about the future and his potential to change things up and live the best life possible.

So this week when Monday came around and it was time for my Food Matters Project post, I wasn’t quite feeling up to it. I was pretty exhausted, but the crew of FMP’ers was super supportive and said I should just whip this one up quickly… and I’m glad I listened!

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What a great, easy dinner for a tired weeknight. This came together so quickly and tasted so great! The original was a recipe with salmon and spinach, but it’s such a versatile recipe that just about anything would work. I was thinking it would be great with some shiitake mushrooms and red peppers… what do you think?

Check out the Food Matters Project site for all the other fantastic variations on this dish. And wander on over to Sara’s lovely blog for the original recipe. While you’re at it, why not check out our Pinterest board for some awesome meal planning inspiration!

SESAME NOODLES WITH CABBAGE AND BROCCOLI
serves 3-4

1 tbsp coconut oil
1 onion, diced
1/2 head red cabbage, sliced thinly
1 large head broccoli, cut into florets
1 small tin of bamboo shoots, drained
2 tbsp Braggs soy seasoning
2 garlic cloves, minced
3 tbsp sesame seeds
1/2 tsp sesame oil
2 drops stevia or 1 tsp maple syrup or other sweetener
2 tsp dried red chili flakes
8 ounces buckwheat soba noodles (I found ones with 95% buckwheat flour and 5% sweet potato!)

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Bring a pot of salted water to boil. When the water boils, add the noodles and cook for about 5 minutes, or according to package directions (stop cooking before they get mushy!). Remove the noodles from heat, strain, and rinse. The rinsing step is necessary so they don’t taste too starchy.

Saute the onion in the coconut oil in a large skillet over medium heat. When the onion is tender, add the cabbage and cook for a couple minutes, then add the broccoli and cook another couple minutes. Stir in all of the remaining ingredients (except the noodles), until everything is well mixed and then remove from heat. Taste it and adjust the seasoning if you need, maybe a tad more soy sauce, sesame oil, or chili flakes. Now toss the noodles in the mix or just scoop the cabbage mix over top of the noodles and enjoy. So easy!

be who you want to be

What Wellness Means to Me – 20 Things

I recently started up a Facebook Page for The Goodness Life, and I’ve found myself being drawn to post a lot of inspirational and motivational photos, quotes, and articles. I’ve also been doing a lot of work so far this year on clarifying my values and what I want from my life (in the coming year, and in general), and I thought I’d share a little bit of what I’ve come up with here.

When I started this blog, I had food and nutrition in mind. I knew that I wanted to speak on wellness, but I wasn’t quite sure how I would go about it. So I did the best I knew how to and posted recipes… and while I absolutely love to nourish my body with whole foods and get down in the kitchen, I’ve just been feeling like there’s something missing; like there’s something more for me to say.

My goal is for this, my little corner of the internet, to be a place for holistic wellness – where I can post about all the things that contribute to a life filled with goodness – health, food, fitness, love, inspiration, setting and achieving goals, what happiness looks like for you and how you can attain it… the list goes on.

I’ve been feeling genuine, beautiful abundance in my life in the past year, and I am beginning to feel like it’s time to share more about where I’m at, my journey, and how I got here. Because I know how lost I once felt, and I know how much I related to and appreciated other people’s insight. Perhaps I can help someone to see that they have had what it takes to be truly happy inside them all along, perhaps I can spark something inside them. If I can even share my precious chunk of joy and inspiration with just a few, then it will all be worth it. And it’s really all been worth it anyway, to be here in this moment, living my life to the absolute fullest, and loving every moment of it.

So here I have for you 20 things that come to mind when I think of what wellness means to me.

WELLNESS IS:

1. Home-cooked meals made with love
2. Eating intuitively (instead of dieting)
3. Taking time for myself; tuning in

4. Working up a good sweat
5. Getting outside; feeling revitalized by nature
6. Tapping into who I am underneath all the masks
7. Being good enough as I am; doing the best I can with what I’ve got

8. Believing in myself
9. Letting go of judging myself and others
10. Unleashing my potential

11. Feeling creativity flow through me
12. Clarifying my vision
13. Dreaming big
14. Being afraid and doing it anyway

15. Loving with everything I have
16. Relinquishing control and letting life unfold before me
17. Smiles so big I might explode

18. Honouring my inner child
19. Feeling connected
20. Shining from the inside out

shine on


Have you thought about what wellness looks and feels like for you? Let me know in the comments below, I’d love to hear what you think!

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Wild Mushroom and Leek Frittata with Greens

Alright, keeping it short and sweet today because my brain is running wild with behind the scenes business here at The Goodness Life. Big things are brewing in the next few weeks, so keep your eyes open for an announcement coming soon. Exciting stuff!

Now onto the food…

This is the meal that I chose for my birthday dinner. It’s quick and easy, which is a pretty standard requirement of mine, and downright delicious! Plus, hit it with some greens and I’m one happy lady.

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WILD MUSHROOM AND LEEK FRITTATA WITH GREENS
serves 4

1 red onion, coarsely chopped (1/2 for the egg mixture, 1/2 for the mushrooms)
1 leek, halved lengthwise and sliced into half-moons
2 tbsp coconut oil
2 pints wild mushroom mix (or any mushrooms will do)
2 cloves garlic, minced
2 tsp + 2 tsp fresh thyme (you can also used a dried “Italian” spice blend or any combination of basil, oregano, and thyme)
2 tsp balsamic vinaigrette (I just used a ‘splash’ – personal factoid: I am horrible at measuring things!)
salt and pepper
6 eggs
3 big handfuls mixed greens
optional: 1/8-1/4 cup goat cheese

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In an ovenproof skillet (I used a 12 inch one), saute half of the red onion and the leek in 1 tbsp coconut oil on medium heat. Add salt, pepper, and 2 tsp thyme. Stirring often, let the onions and leeks caramelize, about 10-15 minutes.

While the onions are cooking, Saute the other half of the red onion in another pan (doesn’t have to be ovenproof) in the other 1 tbsp of coconut oil. Cook until the onions are tender and then add the garlic, mushrooms, 2 tsp thyme, salt and pepper, and a splash of balsamic vinaigrette. Cook on low-med heat until the mushrooms are done, about 10 minutes. Preheat the oven to 350F.

Whisk your 6 eggs together in a bowl and pour into the skillet over the onion and leek mixture. Leave the heat around 3-4 to set the bottom of the frittata, it should take just 2 minutes or so (At this point, sprinkle that goat cheese on top if you’re using it). Spread the mushroom mixture evenly over top and pop it into the oven for 7-9 minutes. Remove the skillet from the oven and top with greens. Voila! Birthday frittata, breakfast frittata, anytime frittata. Yum.

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Easy Rice Bowl

For The Food Matters Project this week, Gracie has chosen Hippie Rice, see the original recipe here on her blog.

I chose to do a rice bowl with lots of veggies (obviously), and a little bit of an Asian flavour profile. This is an easy dish that I whip up variations of pretty often for weeknight dinners, or when we are crunched for time. There really are endless variations – the original calls for sunflower seeds, raisins, and chili flakes! Anything goes in a rice bowl.

See the rest of the creations here.

EASY RICE BOWL
serves 4

1 cup rice, uncooked (I used 1/2 black rice and 1/2 brown rice)
2 cups water (or broth)
2 tbsp coconut oil (1 tbsp for rice, 1 tbsp for veggies)
1/2 onion, chopped
2 garlic cloves, minced
1 inch garlic
1 head broccoli (about 1 pound), cored and roughly chopped
1/2 head cauliflower (because it’s all I had, you can add more), cored and roughly chopped
1 green bell pepper, chopped
3 stalks celery, chopped
2 medium-sized carrots, chopped
3 tbsp Braggs soy seasoning
1/2 lemon, juiced
1/4 cup sesame seeds as garnish

Put rice on to cook with water or broth and 1 tbsp coconut oil. Cook onions on low-med heat in the other tbsp coconut oil for 3 minutes or until just tender. Add celery and carrots and continue to cook for another few minutes. Add the broccoli, cauliflower, bell pepper, and garlic. Add the rice, soy seasoning, and lemon juice, and stir-well. Taste to see if it needs more soy sauce. Garnish with sesame seeds. Enjoy!

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Wild Rice and Canellini Bean Salad with Raisins

Here we are, and another year has arrived! I don’t know about you, but I am feeling a little sluggish after an overindulgent holiday season. Even though I was still doing my best to exercise and eat healthy, when I was out at holiday parties, I ate what was there. And there were definitely times that I ate things I shouldn’t have and paid for it later. I’m human, though, and the holidays happen.

Instead of dwelling on it, I’m getting things back in order! Last night? Salad for dinner. Today? Minty-delicious fennel and celery green juice.

This easy, vegan wild rice salad makes for a quick and nutritious lunch or dinner that will get you back in the groove with your healthy eating this new year.

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WILD RICE AND CANELLINI BEAN SALAD WITH RAISINS
serves 3-4

1 1/2 cups wild rice, cooked (3/4 cup dried)
1 1/2 cups canellini beans, cooked (3/4 cup dried beans, or one can)
1/2 cup raisins, soaked in hot water for 10 minutes to plump
1/3 cup cilantro or parsely, chopped small
juice of 1/2 lime
1 tbsp balsamic vinegar
2 tbsp olive oil or other oil (flax)
2 drops stevia or 1 tsp honey or maple syrup

Mix the cooked rice, beans, raisins, and cilantro or parsley together in a large bowl. Mix the dressing ingredients together separately and then toss the salad in the dressing. Bam! So easy!

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The Gratitude Project – Elf for Health

A couple weeks ago, I started noticing the hashtag #elf4health in my twitter feed. It seemed to be something health-related and peer-supported, and it looked like fun. I signed up a little late, but I got on board for the final 2 weeks of the challenge, which involves staying healthy through the holidays via daily challenges and an ‘elf’ buddy to help keep you accountable.

Today’s challenge was to think of 20 things I’m thankful for. A while back, one of our profs at school had suggested we start a Gratitude Journal, noting down 3 things at the end of each day that we were grateful for. I never did end up getting started on that project, but I think I’m going to start with these 20 things, and continue on with the daily 3 for the month of January.

So here goes…

Gratitude Project

20 things I’m thankful for:

1. My loving, unique, quirky, and supportive family

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2. My love and partner in crime, who challenges me to be my best and stands by me through it all
3. My health – it hasn’t always been the best, which makes me that much more thankful that things are working out for me right now
4. My friends – you special people are so dear to me, you know who you are

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5. My education and the ability to continually learn new things
6. To be able to live in a vibrant neighbourhood with friendly neighbours and family and friends close by
7. To be able to live in one of (I’m biased, but still) the BEST cities in the world
8. My kitchen, and being able to experiment in it all the time
9. My job at the climbing gym, which makes me really, really happy

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10. Being able to climb, which at one point I thought would never happen again (see #3)
11. The mountains and the forest, and the fact that they are only 30 minutes away
12. The ocean, which is even closer

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13. My new snowshoes (and those mountains again)
14. Having family close by (not just so I can drop in and ‘pillage’ my parents’ house, as my brother says)
15. Being able to volunteer at the Farmers’ Market and having access to fresh, local, organic produce
16. Being able to go back to school to study something I’m totally passionate about (nutrition)
17. This blog, and all that I’ve learned about myself through writing it
18. Yoga/meditation/self-care that keeps me sane/grounded/present
19. The life experiences that have made me who I am (keep ‘em coming!)
20. The present moment; the path I’m on; the journey

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What are you most thankful for? I encourage you to try writing out a list and I’d love to hear what comes up for you!

Wishing you all a happy, healthy, love-filled holiday season.

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