Whole Girl
Page 3
But along with being underestimated can come immense satisfaction. Throughout her meetings and speeches, Mikaila is helping to fight against the double standard. She says it’s “pretty gratifying when you’re able to break stereotypes of who can be a successful entrepreneur and inspire others to do the same.”
Q&A
Q: I’m trying to get more comfortable sharing my opinions in class. But some kids still roll their eyes and mumble that I’m being bossy or pushy. What can I say to them?
A: Use it as a teaching moment! Respond in a way that helps other people recognize the double standard. You could try one of these:
“Thank you!” (my personal favorite)
“I must have misunderstood—I thought we could voice our opinions.”
“If you have another idea, I’m all ears.”
MINDFUL MOVEMENT
WARRIOR II
This yoga pose helps us feel as strong as warriors. When our legs root firmly into the ground and our arms shoot outward, we get in touch with the power and energy inside us. This pose is great when you want to hone your bossy skills.
1. You can do this pose on any flat, even surface. Begin by standing with your feet apart and parallel, wider than your hips, but not so wide that you feel unbalanced.
2. Turn your right leg out to the right, toes perpendicular to your left foot. Now turn your left leg slightly in, to the right.
3. Press your feet into the floor. Lift your arms up and out to your sides, parallel to the ground. Take a deep breath in.
4. On the exhale, bend your right knee so your leg is close to a 90-degree angle. Make sure you can see your right big toe on the inside of your knee.
5. Take a few deep breaths with your leg bent. Look past your right middle fingertip and imagine it shooting out lightning. Feel your strength and power.
6. On an inhale, straighten your right leg and lift your waist up, then exhale and bend your right knee, rooting deeper toward the ground. Continue this pattern for a few breaths: inhale, straighten, and get taller through the top of your head; exhale and bend your right leg.
7. Lower your arms and turn your toes back in. Repeat this process on your left side.
Avocado Chocolate Mousse
This chocolate mousse is velvety, thick, and rich with dark chocolate. Thanks to avocado, it’s also full of brain-boosting healthy fats that help us function in boss mode.
YIELD: SERVES 4–5
Ingredients
4 ripe avocados, pitted and peeled
¾ cup cacao powder
½ cup + 2 Tbsp maple syrup*
1 Tbsp water
2 tsp vanilla extract
2 Tbsp cacao nibs, for garnish (optional)
Instructions
1. Combine the avocado, cacao powder, maple syrup, water, and vanilla extract in a high-speed blender. Blend until smooth, using your blender’s tamper, if you have one. You may need to add another tablespoon of water to help it blend.
2. Scoop the mousse into an airtight container and place in the refrigerator to chill for 1 hour, or serve immediately. Scoop the mousse into individual bowls, garnish with nibs, if using, and serve right away. Store leftovers in an airtight container in the refrigerator for up to 3 days.
*To make this recipe sugar-free, replace the pure maple syrup with monk fruit maple-flavored syrup.
Matcha Dream Bars
These bars are bold. They have a ridiculously good flavor from tahini (ground sesame seeds) and matcha (a green tea from Japan). This combination creates the most satisfying dessert: a crunchy, salty tahini-cashew crust, a super-creamy matcha filling, and a silky smooth chocolate ganache. While you eat them, daydream about what type of boss you plan to be!
YIELD: 16 BARS
Ingredients
CRUST
1 cup unsweetened shredded coconut
¾ cup roasted unsalted cashews
⅓ cup tahini
2 Tbsp pure maple syrup*
¼ tsp sea salt
MATCHA CREAM FILLING
2 cups roasted unsalted cashews
⅔ cup coconut cream, from the top of a chilled 13½-ounce can of full-fat coconut milk
2 Tbsp liquid from the bottom of the coconut milk can
2 Tbsp coconut oil
2 Tbsp pure maple syrup*
1½ tsp matcha green tea powder
CHOCOLATE GANACHE
2 Tbsp coconut cream, from the top of a chilled 13½-ounce can of full-fat coconut milk
½ cup chopped dark chocolate*
2 Tbsp coconut oil
Instructions
1. Line the bottom and sides of an 8 × 8-inch baking dish with parchment paper.
2. In a high-speed blender, blend together all the crust ingredients until the ingredients get broken down into tiny pieces and a thick dough forms. Periodically scrape down the sides of the blender with a rubber spatula in between blending. Don’t overblend!
3. Press the crust evenly into the prepared baking dish and place it in the freezer for 10 minutes.
4. Place all the filling ingredients in the blender and blend until smooth and creamy. It may help to use your blender’s tamper, if you have one. Pour the filling into the crust and freeze for 30 minutes, or until solid.
5. Combine all ganache ingredients and melt together in a double boiler over medium-high heat (“Double Boiler DIY“). Or melt by pouring the ingredients into a heatproof bowl and microwaving in 30-second intervals, stirring the chocolate each time.
6. Pour the ganache on top of the matcha filling, spreading it out evenly. Freeze for approximately 30 minutes, or until firm. Slice into 16 squares and serve. Store leftover bars in an airtight container in the freezer for up to 1 month. Defrost for a few minutes before eating.
*To make this recipe sugar-free, replace the maple syrup with monk fruit maple-flavored syrup and use stevia-sweetened dark chocolate
Mexican Hot Chocolate
This hot chocolate is a little bit sweet, a little bit fiery—just like you! It gets its kick from cinnamon and a hint of cayenne pepper, which give it a complex flavor. The best part is you can adjust the spiciness and sweetness to your liking. Not a spicy person? Omit the cayenne. Don’t like things too sweet? Use less monk fruit extract. You’re the boss of this recipe—and this life!
YIELD: SERVES 2
Ingredients
One 13½-ounce can of full-fat coconut milk
¾ cup water
¼ cup cacao powder
1 tsp vanilla extract
1 tsp ground cinnamon
A few shakes cayenne pepper, to taste
¼ tsp liquid monk fruit extract or stevia extract, to taste
3 Tbsp coconut cream, from the top of a chilled 13½-ounce can of full-fat coconut milk, for topping (optional)
Instructions
1. Combine the coconut milk and water in a saucepan over medium-high heat and bring to a simmer.
2. Remove from heat, then pour into a high-speed blender. Add the cacao powder, vanilla extract, cinnamon, and cayenne pepper. Blend (carefully, as the mixture is hot) until the drink is smooth and creamy. Slowly add in the monk fruit extract little by little, adjusting to your liking.
3. If topping with coconut cream, scoop the coconut cream into a small bowl. Whisk vigorously using a fork, just until smooth. Pour the hot chocolate into 2 mugs, top with the whipped coconut cream, if using, and serve.
CHAPTER THREE
Be Light
Choose Your Light
What’s the first thing that comes to your mind when you think about being “light”? It’s one of those words with a bunch of meanings.
light.
adj. Having little weight; not heavy.
The word light often makes people think of the weight-related definition. It brings to mind numbers on a scale, weight loss, or diet products. It often evokes stress and heavy feelings.
That’s not the kind of lightness I’m talking about. Light has other positive, powerful, and useful definitions for u
s. Reclaiming this one word can help shift our entire perspective.
light.
adj. Having less baggage or load; requiring little effort.
adj. Gentle.
Sometimes when we eat, we carry the weight of society’s judgments on our shoulders. The other day I had pizza for dinner. As I put a slice up to my mouth, I heard the voice of someone on Instagram last week saying that we should avoid pizza at all cost. So as I took a bite, I thought, I shouldn’t be eating this …
Sometimes we even feel guilty just for thinking about food. The subject weighs us down. If we can lighten the charge of food, we will be gentler to ourselves.
light.
n. Illumination.
n. Something that informs or clarifies.
Shedding light on something illuminates it, helping us see it in a whole new way. What if we shed some of that light on our food? Our culture has made food so confusing and scary, it has become like an enemy. This is insane. Food is a wonderful, necessary part of everyone’s life. It should be a powerful ally, not a burden.
A New Friend
To shed a new light on food and make friends with it, we first need to get to know it better—like that intriguing girl in school who you never got to know but always wanted to. There are so many fun experiences just waiting to happen between you two. Here’s how to start that friendship.
1. SOURCE IT
Many foods are processed and packaged until it’s hard to know what we’re even eating. We need to get back to the source and see where our food comes from. Here are some of my favorite ways:
Visit a local farmer’s market. As you walk past the stalls, get lost in the abundance of fresh, colorful fruits and veggies. Stop and talk to farmers and learn about their favorite ingredients in season. Pick up some items that look beautiful and exciting.
Take a trip to an ethnic grocery store. Pick out five foods you have never heard of. I recently went shopping at a Vietnamese market, where I was introduced to a world of new ingredients and flavors. I was inspired to go home and make pho.
Stop by a supermarket. Even a large chain store can have really interesting ingredients! The key is to skip the center aisles (where all the processed foods are) and scour the outskirts. Talk with an employee in the produce section to learn what’s in season. Try to pick out five fruits, vegetables, or meats that look delicious and that you have never eaten before.
2. STUDY IT
It’s exciting to arrive home with a bag full of new foods. But after unloading the groceries, you might feel a bit lost. What in the world am I going to do with this giant spaghetti squash? This is where the internet comes into play. Enter the name of one of your ingredients and “recipe” into a search engine to learn more about the food’s origins, flavors, and the best ways to prepare it. When we research new foods and learn all about them, they become less scary and more exciting. So shine that light brightly!
3. SIZZLE IT
Once you’ve found a yummy-looking recipe, roll up your sleeves and get cooking. You can make just one entrée or dessert, or try taking on a full meal. You’re embarking on a creative adventure. Feel free to toss in whatever spices or herbs smell good. Taste your dish as you go, noticing every nuance of the food. Part of befriending food is having fun with it. Don’t be afraid to go wild and make a mess of your kitchen!
Working with new ingredients is an intimate experience. It will help you grow closer to food than ever before.
4. SAVOR IT
As you sit down to eat, appreciate the fact that you gathered the ingredients yourself and transformed them into a delicious dish or meal. If you eat with loved ones, you can also feel the satisfaction of sharing it with them. If the food isn’t super delicious on your first try, don’t worry. Mine sure isn’t always! But we all improve with practice.
When you dig in, savor each bite. How does it taste? What aromas can you smell? What texture does the food have as you chew? Notice each aspect of your meal and how it makes you feel. Eating in this way—slowly and with gratitude—is one of the best things you can do to lighten and brighten your relationship with food.
You can take this new appreciation of food into each day of your life. If you’re scarfing down eggs for breakfast or demolishing a sandwich at lunch, slow down. Savor it. Feel a moment of gratitude for all the plants, animals, and people who helped create this meal for you.
Q&A
Q: I’m super busy and just don’t have the time to cook. How can I still have a closer connection with food?
A: Luckily it’s still possible to enjoy good food even when you rarely have time to cook or to eat at home. One great trick is to make your own lunches ahead of time. All it takes is a little planning and preparation and your delicious, wholesome lunch will be ready when you run out the door.
Plan. On Saturday, decide what things you want to have for lunch next week. I like to plan two main courses along with a few snacks, to last the whole week (ideas below). Then go shopping for all the ingredients you’ll need.
Prep. On Sunday, prepare all the ingredients for the week’s meals. This usually entails some chopping, sautéing, maybe some baking. But this prep won’t take very long. Just store everything in the fridge so it’s ready to go.
Pack. Each morning, assemble your main course and pop it into your bag. Throw in a couple of snacks, and you’re all set!
MY FAVORITE LUNCHES
Turkey Sandwich with Fluffy Sandwich Bread
Ingredients: Fluffy Sandwich Bread, humanely raised turkey or chicken lunch meat, lettuce, tomato, Paleo mayo
Prep: Make the bread, slice tomato, and place in a small container.
Collard Greens Wrap
Ingredients: collard greens, sweet potatoes, red bell peppers, carrots, humanely raised turkey or chicken lunch meat, Paleo mayo
Prep: De-stem the collard greens and blanch them by placing them in boiling water for 1 minute, then let them cool. Store in a bag in the fridge. Chop the veggies and roast for 25 minutes, then store in a container in the fridge.
Tuna Salad
Ingredients: wild-caught canned tuna, Paleo mayo, celery
Prep: Chop the celery, stir together the tuna and mayo, and throw in the celery.
Chopped Salad
Ingredients: romaine lettuce, eggs, pumpkin seeds, tomatoes, balsamic vinegar, olive oil
Prep: Chop the lettuce and place in a bowl. Make 12 hard-boiled eggs and slice, then place in a separate small bowl. You can use however many you want for your salad and save the rest for later this week! Slice tomatoes and place in another bowl. Combine the vinegar and oil in a small dish.
MINDFUL MOVEMENT
HALF SUN SALUTATION
When I flow through this yoga sequence first thing in the morning, it fills me with energy for the day. It also creates an awesome stretch in my back and legs. You can do this pose at any time of day, whenever you want a boost of energy.
1. Find a flat, even surface. Stand with your feet hip width apart. Bring your palms together at your heart and take a few deep breaths.
2. On an inhale, reach your arms out wide and lift them above your head. As you exhale, bend forward and sweep your arms down to the ground.
3. Fold your body over your legs and bring your belly close to your thighs. Make sure to bend your knees if you can’t get close to your legs with them straight, to protect your lower back. Take a few breaths here.
4. Bend your knees more. On an inhale, open your chest as you shine your heart forward.
5. Exhale as you fold over your legs again. Take a few deep breaths.
6. On an inhale, stand up and sweep your arms over your head. Exhale and bring your hands to your heart.
7. Stand with your hands at your heart, breathing, and have a moment of stillness, just noticing the feeling of your body on the earth. Repeat this sequence a few more times, moving through the postures fluidly and with your breath, until you feel filled with energy.
Cookie Dough Truffles
Wh
en you’re craving dessert but don’t want to go through all the work of baking, these cookie dough truffles are here for you. They require a very light amount of effort, with an incredibly yummy, seriously addictive result. Prep these at the beginning of the week so each day after school or work you can arrive home to a fridge full of cookie dough balls!
YIELD: 10–12 TRUFFLES
Ingredients
1½ cups blanched almond flour
2 Tbsp arrowroot flour
2 Tbsp ground golden flaxseed
¼ tsp sea salt
¼ cup sustainable palm shortening, melted*
¼ cup pure maple syrup**
1 tsp vanilla extract
¼ cup dark chocolate chips or chopped dark chocolate**
COATING (OPTIONAL)
1 cup dark chocolate chips or chopped dark chocolate**
1 tsp flaky sea salt (optional)
Instructions
1. In a medium bowl, whisk together the almond flour, arrowroot flour, ground golden flaxseed, and sea salt.