Happy Heart Smoothie

Happy heart smoothie-4

The wild beach roses (rosa rugosa) are blooming in all their fragrant pink magnificence and I’ve been down to the Chappy point a few times, gathering their delicate petals to dry in the dehydrator, or stick them in a bath.  I didn’t have time to lay them out in my dehydrator when I came home last time, so I stuck the plastic bag in the fridge.  The next day I was making my morning smoothie, and I sometimes put raw baby spinach in it, and I had the idea to throw in some of the pink petals instead.  I was pretty sure roses are edible, but to be on the safe side I did a little research and came across this sweet post.  Rose flowers are considered an aphrodisiac that wakens feelings of warmth and love. They are also a simple astringent (this means that it tightens and tonifies inflamed tissue, both topically and internally where the medicine makes contact.) and rose is useful in treating conditions where the tissue is boggy, disorganized and puffy.

I had also been putting turmeric powder in my smoothies until I ran out a couple of weeks ago, and yesterday I acquired some more.  I have an on-and-off relationship with turmeric where I like it and can use it for a period, and then I’ve had enough and need to take a break. I just learned that this potent healing spice, aslso called “curcumin”, has been shown to be effective for treating depression and anxiety.  “Curcumin’s positive antidepressant and anti-anxiety effects are likely due to its ability to normalize specific physiological pathways,” says Lopresti PhD, of Murdoch University, Australia, who published a randomized, double-blind, placebo-controlled study of 56 individuals with major depressive disorder. “It appears to elevate neurotransmitters such as serotonin, while lowering stress hormones, such as cortisol, and is a potent antioxidant and anti-inflammatory. Curcumin also provides protection to the brain.”

My focus, recently, has been on ways to open and nourish my heart center, and allow more love in my life.  I also am always on the lookout for natural ways to support my sensitive self and my tendency towards anxiety and depression, so the addition of rose and turmeric to my morning meal feels just right.

Happy Heart Smoothie – recipe:

Combine in a blender:

1 C. frozen wild blueberries

1 frozen banana (or other fruit of your choice)

1 T. coconut oil

Pour in a cup of hot water, or other liquid of your choice, unless you like your smoothie to be more like a slushie and very cold, in which case use cold liquid.


1-2 T. of ground seeds (see this post about seed cycling for menstrual cycle support)

1/2 T. of carob or raw cacao or maca or some other tasty, nutrient dense powder

a pinch of unrefined sea salt

a couple of handfuls of fresh rose petals

1 t. turmeric (if you are not sensitive to black pepper, you might add a few grinds, as it is said that turmeric is more effective when combined with black pepper)

Blend until smooth and creamy… and enjoy!

You could also add a scoop of greens powder, or protein powder, or any of your other favorite smoothie additions.

Happy heart smoothie-2


Paleo Resources

Paleo Cookbooks:

Well Fed and Well Fed 2 by Melissa Joulwan

The Ancestral Table by Russ Crandall

The Slim Palate Paleo Cookbook by Joshua Weissman

The Paleo Chef by Pete Evans

Against All Grain by Danielle Walker

Nom Nom Paleo: Food For Humans by Michelle Tam, and a link to her bookshelf full of awesome cookbooks and other paleo/primal resources.

The Gluten-Free Almond Flour Cookbook, and by Elana Amsterdam

Eat Raw Not Cooked by Stacy Stowers (this is a raw food cook-book, and while I don’t think that a raw diet is healthy for everyone, she’s got a lot of great whole-food, grain-free and dairy-free recipes in here.  And beautiful photos 🙂

ZenBelly Cookbook by Simone Miller – She is my new cooking hero.  I love her story, her recipes, and what she is up to now.

Other Cookbooks I love:

Fast, Fresh and Green by Susie Middleton (I’m not a huge fan of all the oils she chooses but this is a great place to learn a bunch of different delicious vegetable cooking methods)

Nourishing Traditions by Sally Fallon

Paleo Resource books:

The Paleo Approach by Sarah Ballantyne

The Paleo Cure by Chris Kresser

The Paleo Solution by Rob Wolff

Move Your DNA by Katy Bowman

Practical Paleo by Diane Sanfillipo

Online Recipe Resources:

Chris Kresser’s Paleo Recipe Generator – I haven’t tried this out yet, but if you want access to a whole lot of paleo recipes, and you’d like to let someone else do your meal planning and make your shopping this, this seems like a reasonable deal for a great service — just $9.95 a month (and no, I don’t get a percentage 🙂

Online Healthy Eating Resources:

The Dirty Dozen and The Clean Fifteen

Veggies with some culture


Since I have started playing around with lacto-fermentation, I have discovered some really fun resources on the web–other folks who seem to be fermentation obsessed too!  So fun.

Here’s a list of great reasons to eat lacto-fermented foods:

8 Reasons to Eat Fermented Foods.

You can also check out some of my recipes here:

Killer Kraut

Chappy kimchi

Saturday Breakfast

coconut curry soup with seaweed and eggs

Seaweed Morning Soup (done a few ways):

1-2 strips each wakame and kombu seaweed

1/3 C. arame seaweed

6+ cups water

Snip or break wakame and kombu into 1/2 inch pieces in a medium-sized saucepan and combine with 4-6 cups water.  Bring to a boil and simmer, covered, 10-15 minutes.  Optional: soak 1/4-1/3 cup arame seaweed in cold water for 5 minutes and then drain and stir into seaweed broth.


1 onion

a few cloves garlic

an inch or so of peeled ginger (or grate it)

1-2 carrots

1 celery stick

1 small zucchini

a bunch of well-washed kale or other hearty greens

1-2 scallions

Add chopped onion, garlic, ginger and carrots to simmering broth.  5 minutes later, add zucchini, kale, and scallions.  Simmer for a few more minutes.  When veggies are looking bright and yummy, decide whether you would like to have a coconut-curry soup, or miso.

Optional: firm tofu, rinsed and cut into 1/3” cubes

a bunch of cilantro, chopped



coconut milk

green curry paste or curry powder


salt, dulse flakes or salty soy condiment

fresh lime

For Miso Soup:

Move enough soup for a serving to a small saucepan and return to a high simmer.  Carefully break two eggs into the soup and simmer until eggs are as done as you like them.  While the eggs cook, dissolve 1 tablespoon of your favorite miso in 1/4 cup of the broth.  When the eggs are done, take soup off of heat and gently stir the miso broth back into the soup (miso doesn’t like to be boiled), and season with salt or dulse flakes or some sort of soy condiment.  Serve topped with chopped cilantro.

For Tofu instead of Egg: add to soup with the first batch veggies and turn off heat and stir in dissolved miso when veggies look ready to eat.

For Coconut Curry Soup:

Stir approximately 1/4 cup of coconut milk (lite works fine, or skip the coconut altogether for a lighter meal) and 1 teaspoon of green curry paste per serving into the soup and season with salt and a little turmeric. Cook eggs the same way as with the miso soup.  Squeeze in some fresh lime juice, garnish with cilantro and serve.

Salad with artichoke-tahini dressing

“Hearty”choke Sunny Saturday Salad:

Wash and combine your favorite mix of greens and chopped or shredded crunchy veggies. To pair with this dressing, I like to use a combination of romaine, arugula, shredded red cabbage and carrot, chopped celery, cuke, endive, and artichoke (chopped small-ish so the taste is not over-whelming) and some cilantro leaves.

For Tahini-Artichoke Dressing:




Canned artichokes with liquid




Put at least a heaping tablespoon of sesame tahini in a blender or a container in which your immersion blender will fit.  Pour in a few tablespoons broth from the soup – miso or curry – and stir to soften the tahini.  Add 1-2 cloves garlic, an artichoke heart and some of the liquid from the artichoke can, some fresh cilantro, a squeeze of lemon and a dash of salt.  Blend well.  Use more artichoke liquid to adjust consistency. Adjust salt/lemon juice.  Toss with salad and serve. Sprinkle with toasted sunflower seeds for an extra crunch.  This dressing would also go well over steamed veggies and rice or poached eggs.