Egg Roll Bowl

Egg Roll Bowl

Egg Roll Bowl

If you’re a busy parent who’s hellbent on serving your children the healthiest, organically grown, nutrient-rich food… yet you’re floundering when it comes to making your own healthy meals, you’ll find so much value in this recipe.

Now, I know cabbage isn’t the sexiest vegetable, but it is beautifully practical. It rivals kale in health benefits, and it absorbs flavor like no other Brassica. Whether your goal is to find more healthy meals for your family, to get in the habit of simple meal prep, or to begin a lasting weight loss journey, this recipe is a refreshing place to start. Refreshing because this cabbage-filled recipe is:

  • filling and satisfying, yet it doesn’t leave you feeling overly full.
  • like a classic black top: you can dress this dish up or down by altering the toppings, base, or both.
  • incredibly satiating; it contains the perfect combination of sweet, salty and astringent flavors to leave your taste buds happy until your next meal.

I’m going to step away from the cabbage for a moment, and share the following with you only because most of the women I know, myself included, have struggled with their relationship with food and/or their bodies at some point in their life (or know someone who has).

When women reach out to me about weight loss, postpartum health or a strong desire to make lasting nutritional shifts, two particular aspects are completely overlooked and underrated: awareness and satiation, and the two go hand in hand. On a physical level, satiation prevents the discomfort of over-eating, mindless post-meal grazing, and cravings that distract you from your wellness goals. Satiation, the sense of satisfaction during and after a meal, happens when nourish our bodies with combinations of food that satisfy both our palate and our stomach. When we are satiated and feel like we received just enough, we are more likely to give our bodies a break between meals. Not only does this signal our nervous system to “rest and digest,” but it also facilitates healthy weight management/loss. Satiation gives us the opportunity to get to know our bodies again, to pay attention to true hunger signals, and to step back and remember what it feels like to be content with what is in this moment.

In my experience, it’s not one particular diet or food trend (gluten-free, dairy-free, veganism, paleo, raw, etc) that brings lasting change to one’s body and one’s life. It’s the awareness of what your unique body needs. It’s flexing our muscles of patience, when we’d rather take the quick, easy, fleeting path. It’s learning to listen to our bodies. It’s trusting the wisdom within.

…and this “cabbage” recipe will empower you to learn all of this, lose the weight and transform into an intuitive Supermom?

No. But, it will open the doors to satiation… and you have the option to walk through, giving yourself space to release patterns that no longer serve you. The satiation sensation grants you the space to pause just long enough for your mind to witness the “why” of particular desires, cravings and eating patterns. If you choose to open up to this awareness, whether you want to call it intuitive eating, mindfulness or simply “watching,” know that you will also give your hard working body the opportunity to rest and absorb all the goodness within your meal. In our impossibly fast, high-stress world, rest is an invaluable gift.

Maybe you want to call bullshit, maybe this is striking a cord in your heart. Either way, I’ll let you in on one simple mindfulness exercise that keeps me from (continuing to) mindlessly snack. When I find myself grazing through the late afternoon or mindlessly searching for something more after dinner, I ask myself one question: why?  Why am I searching? Why do I want more (food)? Why do I want this particular snack? What am I actually feeling? Not always, but on many occasions, I discover that I’m actually bored, under prepared or dissatisfied. Sometimes that dissatisfaction is as simple as: I didn’t have enough fat in my last meal… and sometimes (the ugly, I-don’t-really-want-to-admit-this truth) dissatisfaction is rooted in an aspect of my life that needs attention, healing or release.

Whether or not you’re in the same boat, I challenge you to ask the question next time you notice yourself scooping up a handful of mixed nuts, mid-stride. You might be surprised by your answer, and if you’re open, that answer could lead you down a path toward a healthier, more mindful and more joy-filled way of eating. My hope for every woman working toward any goal, from baby-weight-loss to finding a purpose-filled career is that, as she works toward her goal, her strides bring her presence, joy and nourishment throughout her entire being.

Alright, let’s dig into these Egg Roll Bowls!*
*Inspired by Clean Eating Magazine‘s vegetarian bowl.

SERVING: 8+ (servings increase when you use one of the base options)

2T sesame oil / olive oil
1lb ground pork
3T pure maple syrup
3T tamari
Pinch ground black pepper
1 large white onion, thinly sliced
1/4 head red or green cabbage, thinly sliced
1/2 head red cabbage, thinly sliced
4T peeled and minced ginger
5 cloves garlic, pressed
5 carrots, grated
1 bunch green onion, chopped (divided)
2C Cashews (divided)
Serve over brown rice, egg noodles or a bed of spinach


  1. In a large skillet on medium-high, heat oil. Add pork and sear until browned, stirring frequently. Approx. 5-7 minutes.
  2. In a small bowl, whisk together maple syrum, tamari and black pepper. Pour over pork and stir to coat. Add onion and saute until translucent, about 2 minutes. Add cabbages, ginger and garlic and saute until fragrant, about 7 minutes. Stir in carrots and heat through, about 1 minute.
  3. Divide among bowls and top with green onion and cashews. Serve over brown rice, egg noodles or a bed of spinach… or enjoy as is.


  • While this recipe stands on its own, without a base, I prefer a smaller serving with a heap of baby spinach, 1/4C noodles and 1/4C cashews.
  • I also divide half of each batch into single-serving containers (without extra toppings or the base) and freeze for future use.

Leave a comment below, sharing what your favorite combo is! What toppings and base(s) do you love?

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Delicious Kale Chips Recipe

Delicious Kale Chips Recipe

Crunchy Kale Chips

4-Reasons Kale Chips Benefit Your Mind, Body and the World

Are you a sweet or salty person?

Sweets have always been my kryptonite, so searching for ways to satisfy my sweet tooth without experiencing blood sugar spikes and crashes was my priority.

However, when my hubby and I met in Boulder, we both had grad students’ budgets.

We loved finding happy hours with $2 beers and half-priced appetizers.

Because Boulder is a strange and wonderful place, kale chips happened to be one of the most popular menu items at our favorite restaurant, so we thought… it could be worth a try.

We were floored.

These chips were – dare I say – better than regular potato chips.

But that grad student budget motivated my sweet hubby to do a little research (one of his favorite things) and figure out how we could make these at home.

Here’s what we learned: there’s a right way and a soggy way to prepare kale chips.

I don’t feel this black-and-white about many things, but if you’re going to call something a “chip,” it should taste, look and sound like a chip, right? Right.

After testing all the variables – best oven temp, when to flip, how to slice, etc – I’ve compiled our tried and true recipe for crunchy kale chips below.

Before you start making (and devouring) these chips, help me honor my research-loving, recipe-perfecting husband by humoring me and checking out these “fun” facts about kale:


Kale actually contains a small dose of omega-3 fatty acids, which happen to have positive effects on brain health, lowering the risk of diabetes and helping to work through depression.

Studies have shown that adding a little more natural fat to your favorite kale recipe helps our bodies absorb more of kale’s densely packed vitamins, minerals and phytonutrients.

Think olive oil, avocado, nuts, or seeds.

As you add olive oil to your kale chips, know that you’re doing your body a favor by pairing your kale with the exact ingredient it needs to benefit from  maximal nutrient absorption, not to mention greater levels of satiation.


Speaking of nutrient absorption, it’s remarkable how many nutritional needs you can meet through plants!

One serving of kale delivers over 100% the daily recommended value of Vitamins A, C, and K1.

It has more Vitamin C than an orange, more vitamin A than any other dark leafy green and more absorbable calcium than milk (more on calcium in a moment).

Would it surprise you to hear that inaddition to omega-3 fatty acids, fiber, iron, calcium, carotenoids and phytonutrients, 2 cup of kale also contains 5.8 grams of protein? That’s almost twice as much protein in one tablespoon of almond butter (3.6 grams). 

Not bad for a veggie!

Kale is a low-oxalate food, which enhances its calcium absorption. Oxalates are chemical present in certain plants and animal products that inhibit the absorption of calcium. 

While milk is also low in oxalates, research from Creighton University shows that calcium absorption rates are higher in kale than milk.

If you prepare 3-4 leaves of kale into a salad(or a generous serving of kale chips), you’ll have more calcium in front of you than one cup of milk. (315 grams of clacium in 3.5 cups of kale vs. 310 grams in one cup of milk).

The combination of high levels of Vitamin K1 and elevated absorption rate of calcium make kale chips an excellent food for bone health.

That’s right. Chips = strong bones. You read it here first.

Now, I have to admit that environmental factors aren’t on top of mind when I grocery shop. I’m happy if I can eat a plant at each meal, which tricking my baby into eating something other than breast milk!

My sweet husband has gently taught me the value of choosing seasonal, local foods with minimal environmental impact.

I few things I learned through our journey together involve kale’s heartiness. It can survive through harsh weather conditions, from Minnesota winters to severe droughts, making it suitable to grow almost anywhere.

Farmers may spare their kale plants from pesticides, as kale is unusually resistant to pests. At this point in our farming history, kale has become one of the heartiest organically grown plants in the country.

When purchased in season, kale is far more feasible for a modest budget, while cutting the environmental costs brought on by food transport or pesticides.

In fact, just last weekend, like crazy hoarder people, we bought 15 bunches of kale and collards for $15 at our local farmer’s market. 

Not all of that kale will be used for kale chips, but it goes to show that eating locally can be affordable, when you know where (and when) to look.

We’re certainly not perfect, but we’re working to be mindful about choosing seasonal, local foods that are gentler on the environment. 

The truth is: food tastes better when it’s grown naturally in the season that allows it to thrive. Kale is particularly vibrant late summer and into fall, so this is the perfect time to shop for organic kale at the lowest cost.

Kale chips greatly benefit your mind, body, budget and environment. 
Win. Win. Win… Win.

Now, let’s eat!


1 bunch of kale
2-3T Olive Oil
Himalayan Sea Salt

1. Cut off 2 inches at the ends of the stalk, cut the stalk out of the leaf, and cut the leaves into chip-size pieces

2. Rinse the leaves. (I use a salad spinner.)

3. The KEY to crispy, satisfying kale chips: place clean dish towels on the counter and place kale flat on towels so they may dry completely. You may have to wait 30 minutes or more.

4. Preheat the oven 250F

5. Once dried completely, put kale into a medium mixing bowl and add 2-3T per bunch of kale and a good shake of sea salt (I prefer pink Himalayan sea salt). Use hands toss ingredients together so chips are evenly coated.

6. Place kale onto cookie sheets. One head of kale usually requires 2 cookie sheets.

7. Place the sheets of kale in the oven for 10 minutes. Flip the chips, then switch the cookie sheet positions in the oven and cook for 10 additional minutes.

8. Serve and ENJOY… or just keep ’em to yourself. Either way, remember: win, win, win.

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Ground Cherry Pecan Coffee Cake

Ground Cherry Pecan Coffee Cake

Three things you need to know about this mouth-watering dessert:

  1. Speaking as someone who wasn’t sure about using tomatoes in a dessert recipe, I get the hesitation about using ground cherries. But let me say: these sweet tiny tomatoes are delicious. If you haven’t every had ground cherries, I recommend baking with a little faith and trying them out just this one time. However, any berry would be a suitable substitute in this recipe. (I personally am looking forward to making this again with blueberries!)
  2. This particular coffee cake recipe “allows” you to practice moderation. Clearly, coffee cake quite the treat, and by “treat,” I mean that it’s rare and enjoyed on special occasions. My recommend is to give yourself a little wiggle room and thoroughly enjoy a slice or two. As in, put down your fork down and sip on your favorite hot beverage between bites, tuck away distracting electronic devices, and savor it with someone you truly adore…. then pass on the goodness by sharing it with neighbors and friends. I brought this to a neighborhood gathering and it was a hit! (And then I had the leftover slice for breakfast the next morning. With coffee. It was divine.)
  3. My personal wellness philosophy is one of balance, awareness and self-compassion. It’s what I preach and it’s what keeps me feeling healthy and whole. That’s why I rarely look at calories, carbs or fat grams, and choose to instead look at ingredients and the broader scope of nutrients. However, because this particular recipe is a treat (and loaded with sugar, flour and butter) I thought that you might find it helpful to have the nutrition facts. Think of it as a useful awareness tool rather than a guilt-inducing list.

So that’s it! Adjust the recipe to fit your palate, share the goodness, and practice balance (moderation, in this case), awareness and self-compassion while enjoying your coffee cake!


  • 2 cups unbleached all-purpose flour
  • 1 1/4 cups granulated sugar
  • 1 1/4 teaspoons salt
  • 10 tablespoons room temperature unsalted butter
  • 1 1/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 3/4 cup buttermilk
  • 1 large egg
  • 2 1/2 teaspoons vanilla extract
  • 3 cups ground cherries (or other berries or fruit), husks removed
  • 1 cup chopped pecan pieces (untoasted)
  • 1/2 cup packed dark brown sugar
  • 2 teaspoons ground cinnamon


  1. Preheat oven to 325 degrees Fahrenheit. Butter and flour a 9″ cake pan (the taller the sides the better) and set aside.
  2. Whisk together whisk together flour, sugar and salt in a large mixing bowl. Cut into the butter with two table knives until the butter-flour mixture is combined into the size of small peas. Remove 1 cup of the butter-flour mixture into a second bowl. Set aside for your topping.
  3. Whisk in baking powder and baking soda to butter-flour flour mixture.
  4. Add buttermilk, egg, and vanilla, and stir until mixture is free of flour streaks (but lumps are okay). Pour mixture into your prepared pan.
  5. Scatter ground cherries (or berries) over the top. Then, add pecans, brown sugar and cinnamon to your small bowl of flour that is set aside. Stir and sprinkle over the top. It will be thick, that’s ok. It equals crunchy goodness.
  6. Bake for 60 to 75 minutes until a knife comes out crumbly but clean. Remove from oven and cool for at least 15 minutes before serving. Enjoy!

Leave a comment below and share how you made this recipe your own!

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