Whole Girl
Page 4
2. Add in the palm shortening, maple syrup, and vanilla extract, and stir just until combined. Fold in ¼ cup chocolate chips.
3. Line a plate with parchment paper. Using a 1½-tablespoon cookie scoop or heaping tablespoon, scoop the cookie dough into 10 to 12 balls and place on the plate. Freeze the cookie dough balls for 30 minutes, or until firm. Serve right away or continue to make the coating.
4. To make the coating, melt the chocolate chips in a double boiler over medium-high heat (”Double Boiler DIY”). Or melt by pouring the chocolate into a heatproof bowl and microwaving in 30-second intervals, stirring the chocolate each time.
5. Using a fork, dunk all of the cookie dough balls in the melted chocolate (or half of them, as pictured). Once each ball is completely coated, place it back on the plate and sprinkle with flaky sea salt, if using.
6. Freeze the balls for 30 minutes, then serve. Store leftovers in an airtight container in the refrigerator for up to 1 week, or in the freezer for up to 3 months.
*If you tolerate dairy, I highly recommend using grass-fed butter in place of the shortening here for an incredible flavor!
**To make this recipe sugar-free, replace the pure maple syrup with monk fruit maple-flavored syrup and use stevia-sweetened dark chocolate chips.
Fluffy Sandwich Bread
Have you run yourself ragged trying to make different lunches every day? Try this miracle recipe. Making a loaf of this bread will lighten your workload because you can eat it all week for avocado toast, French toast, sandwiches—you name it! You only need five ingredients and a blender. No yeast or flour!
YIELD: 1 LOAF; 12 TO 14 SLICES
Ingredients
2 cups roasted cashews or cashew pieces (unsalted or salted)
6 large eggs
¼ cup full-fat coconut milk
2 Tbsp ground golden flaxseed
1 Tbsp apple cider vinegar
1 tsp baking soda
¼ tsp sea salt
Instructions
1. Preheat your oven to 350°F and line the sides and bottom of an 8½ × 4½-inch glass loaf pan with parchment paper.
2. Using a high-speed blender, blend together all ingredients until smooth and free of lumps. It may help to use your blender’s tamper, if you have one.
3. Pour the batter into the lined loaf pan and bake for 35 to 38 minutes, or until the loaf is golden brown and a toothpick inserted into the center comes out clean. Let the loaf cool for 15 minutes, then slice into 12 to 14 slices.
4. Store the bread in an airtight container at room temperature for up to 4 days, no toasting necessary. For longer storage, store in the freezer for up to 1 month. Reheat in the toaster.
Strawberry Coconut Macaroons
These cookies are as light as clouds, with a soft interior and crispy edges. The addition of freeze-dried strawberries adds a bright pop of flavor.
YIELD: 16–18 MACAROONS
Ingredients
5 large eggs
2 cups finely shredded unsweetened coconut
1½ cups freeze-dried strawberries, roughly chopped
¼ cup pure maple sugar*
¼ cup honey or pure maple syrup
Instructions
1. Preheat your oven to 350°F and line a cookie sheet with parchment paper.
2. Separate the egg yolks from the egg whites (you can find helpful video tutorials for this on the internet). We’re only using the egg whites for this recipe, so you can either discard the egg yolks or save them for another day.
3. Place the egg whites in the bowl of a stand mixer, or use a large bowl and a handheld mixer. Whip on high until the egg whites become super fluffy and they form medium peaks when you flip the whisk upside down.
4. Using a rubber spatula, gently fold in the coconut, freeze-dried strawberries, maple sugar, and honey.
5. Using a 1½-tablespoon cookie scoop or a heaping tablespoon, pack the dough into balls and place on the cookie sheet.
6. Bake the macaroons for 22 to 25 minutes, or until golden brown. Let them cool fully before serving. These cookies are best eaten the day they’re made, but leftovers may be stored in an airtight container at room temperature for up to 5 days.
*If you don’t have maple sugar on hand, you can substitute coconut sugar, but just know it will give the macaroons a slightly darker color.
CHAPTER FOUR
Be Deep
The Here and Now
What if you could change your life by doing one thing for just ten seconds each day? What if this thing would make you more contented, more grounded, and less stressed?
Welcome to mindfulness.
We spend almost all of our time worrying about two things: what has already happened (the past) and what hasn’t happened yet (the future). This only makes us miserable. The past is over, so there’s nothing we can do about it. And the future isn’t something we should be thinking about right now—unless we’re taking concrete action toward a goal.
Mindfulness breaks us out of this pattern by turning our awareness to the simple moments of life as they happen. We laser in on our senses as we’re experiencing them, and we feel them deeply.
So, the way to “be deep” is to focus on what’s going on right now.
I first learned about mindfulness in yoga class. At the end of the class, the teacher had everyone lie down and enter savasana, or final relaxation. We practiced tuning in to our senses and letting go of our thoughts. It was exactly as hard as it sounds!
Sometimes a savasana would go by where I literally never stopped thinking. But as I practiced, I got a little better at letting go of thoughts as they came. I learned how to take just one breath without my mind going wild. I began experimenting with taking that mindfulness with me, off the yoga mat and into the rest of my life. I practiced coming into the present moment at different points throughout the day. Every time, I felt deeply connected with myself and the world around me. It was liberating.
I have two favorite ways to zap into the present moment.
The first way is to briefly tune in to my breath a few times a day. Set an alarm on your watch or phone to go off at three set times during the day. When it goes off, close your eyes and take three deep breaths. Notice how the breath feels as it flows in and out. Let go of whatever else is going on in your mind. Then open your eyes and go back to your day.
The second way is to tune in to the little details of the day. Say you’re picking up a water bottle. Consider this: How does the bottle feel in your hand? Is it heavy or light? When you take a sip of the water, how does it feel on your tongue? Is it cool or warm? What does it taste like? Try this exercise with one small act each day.
These short exercises are my favorite ways to be deep. Once you’ve done these exercises, try a full mindfulness meditation to dive even deeper into the moment (see Seated Meditation).
Shallow Waters
We are never less deep than when we’re on social media.
The other day, on Instagram, I posted a photo of myself with my dog. I was holding him in my arms, and he looked exactly like a teddy bear—definite “like” bait. Later that day I checked the post. It had way less likes than I expected. I actually felt a pit in my stomach. I felt way worse than before I turned on my phone. (Every time I open up social media, I end up feeling bad about something. It might be losing followers, not getting comments, or wishing I had more direct messages.)
I got to thinking about how I interact with other people’s posts. A lot of the time, when I “like” a photo, I put very little thought into it. It’s a mindless, zoned-out process of tapping and scrolling. I usually don’t even read the captions. I just double tap, scroll, double tap, scroll, comment, scroll—endlessly. Really deep and thoughtful, right?
If I don’t put much care into my social media interactions, then other people probably don’t, either. That means that the number of likes and comments I get has little, if anything, to do with me! Almost none of it is personal.
But the illusion is strong. It
feels as if likes actually represent how many people like us in real life. I can’t tell you how many times I’ve decided that a friend wasn’t into me anymore just because they didn’t comment on my latest post. But usually when I see that friend in person, I realize that everything is totally fine. This is crazy! We have no idea what a friend might be going through privately, why they’re not on social media, or why they didn’t “like”—or even see—our post.
These online connections are not real-life relationships. So the more we can detach from the results of our online interactions, the better. But it’s hard! I still get a flutter of excitement when someone leaves a nice comment on a post. And I feel dejected when I lose followers.
The next time something on social media makes you feel at all crummy, try this: close your eyes, turn off your phone, and take a very deep breath.
Q&A
Q: It seems like my friends and I only communicate through social media. How can I connect with them in a deeper way?
A: The best way to connect with someone is by having an actual real-life conversation. In person is the best, but talking on the phone is good, too. The other day I saw a post by a friend whom I hadn’t seen in a while. I missed her, so I decided to call her on the phone. She picked up! I asked how she was doing. She said her family was going through a rough time and we talked about that for a while. She was grateful that I had called.
Our relationship was instantly strengthened through a quick conversation. Talking with a person, even briefly, takes more effort than commenting on their Instagram posts. It can also feel awkward to call. Maybe they’re in the middle of something and don’t want to talk. Or maybe they won’t answer, and we’ll have to leave an annoying voicemail. Maybe we’ll seem needy! But when we make the effort to talk with someone, it gives us a deep connection that social media never can. It makes us feel valued, and the other person will appreciate the effort we took. It’s worth it, I promise.
MINDFUL MOVEMENT
WALKING MEDITATION
Walking meditation is a great way to de-stress and get centered while moving your body and getting some fresh air. It takes only a few minutes, so you can do it almost anywhere.
1. The next time you’re walking down the street, start by getting your senses alert. Tune in to the pace of your steps and fall into the rhythm of the steps. What do they sound like?
2. Turn your attention to an object you see as you’re walking. It might be a sign, a tree, or a building. Look intently at that object and observe it without labeling it. Just notice it.
3. Now turn your attention to the noises that surround you. Don’t label them. Just listen.
4. Finally, turn your attention to your breathing. Is it fast and shallow or slow and deep? Take a few deep breaths and continue with your steady pace.
5. When you finish your walk, take a minute and pause before reentering your day. Notice the way your body and mind feel. Carry that alertness and presence with you into the rest of your day.
Iced Gingerbread Cake
My favorite form of mindfulness meditation is baking. You can probably guess why! While you make this spicy, moist gingerbread cake, work with intention and care to make it the yummiest meditation practice imaginable.
YIELD: 16 SQUARES
Ingredients
CAKE
4 large eggs
⅓ cup blackstrap molasses
¼ cup coconut oil, melted
1 tsp vanilla extract
1 cup blanched almond flour
¼ cup arrowroot flour
¼ cup golden monk fruit sweetener*
2 Tbsp coconut flour
1 tsp baking soda
1 Tbsp ground ginger
1½ tsp ground cinnamon
½ tsp ground cloves
¼ tsp sea salt
ICING
¾ cup + 2 Tbsp coconut cream, from the tops of 2 chilled 13½-ounce cans of full-fat coconut milk
¼ cup coconut butter
1 Tbsp classic monk fruit sweetener*
Instructions
CAKE
1. Preheat your oven to 350°F and line the sides and bottom of an 8 × 8-inch square baking pan with parchment paper.
2. In a small bowl, whisk together the eggs, molasses, coconut oil, and vanilla extract until combined. In a medium bowl, whisk together the dry ingredients. Pour the wet ingredients into the dry and stir with a rubber spatula to remove any lumps in the batter.
3. Let the batter sit for 10 minutes, to thicken, then pour the batter into the prepared baking pan. Bake for approximately 30 minutes, or until a toothpick inserted in the center of the cake comes out clean. Let it cool to room temperature before icing.
ICING
1. Combine all the icing ingredients (except 2 Tbsp coconut cream) in a small saucepan over medium heat. Stir constantly.
2. Once the mixture is melted, bring it to a simmer and let it simmer for about 4 minutes, or until it has thickened considerably. Remove from heat and stir in the last 2 Tbsp coconut cream.
3. Let the icing cool for 5 minutes, then pour it over the cooled cake and spread evenly. Slice into 16 squares and serve. Store leftovers in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to 1 week.
*If you’re not worried about the recipe being low sugar, you can replace the monk fruit sweetener with maple sugar. Just know that the icing will be slightly less white.
Double Chocolate Vegan Brownies
These brownies are fudgy and gooey, with a flavor deep enough to satisfy even the hugest chocolate lover. I recently baked a batch for a birthday party, and many people came up to me after, asking how I made them. When I told them the ingredients, nobody could believe those brownies were vegan and Paleo!
YIELD: 9–12 BROWNIES
Ingredients
2 Tbsp ground golden flaxseed
6 Tbsp warm water
¾ cup creamy unsalted almond butter
6 Tbsp pure maple syrup*
⅓ cup cacao powder
¼ cup coconut sugar*
½ tsp baking soda
¼ tsp sea salt
⅓ cup chopped dark chocolate or dark chocolate chips*
Instructions
1. Preheat your oven to 350°F and line the bottom and sides of an 8 × 8-inch baking dish with parchment paper.
2. In a small bowl, whisk together the ground golden flaxseed and water to form a flax “egg.” Set it aside for 5 minutes, or until it forms a gel.
3. In a medium bowl, whisk together the almond butter, maple syrup, and flax “egg.” Add in the cacao powder, coconut sugar, baking soda, and sea salt. Stir just until combined using a rubber spatula. Fold in the chopped dark chocolate.
4. Pour the batter into the prepared baking dish. Bake brownies for 30 to 34 minutes, or until the middle is just solid to the touch. You want them to still be a little gooey on the inside.
5. Let the brownies cool for 15 minutes. Slice into 9 large brownies or 12 medium brownies and serve. Store leftovers in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to 2 weeks.
*To make this recipe sugar-free, replace the pure maple syrup with monk fruit maple-flavored syrup, replace the coconut sugar with classic monk fruit sweetener, and use stevia-sweetened dark chocolate.
Zucchini Chocolate Chip Muffins
One of my favorite ways to connect with friends is by baking a special treat together. The process creates an occasion for us to share deep conversation and strengthen our bond. Invite a loved one over to hang out and cook these cinnamony chocolate-studded muffins!
YIELD: 10–12 MUFFINS
Ingredients
4 large eggs
⅓ cup pure maple syrup*
¼ cup coconut oil, melted
1 tsp vanilla extract
1 cup + 2 Tbsp blanched almond flour
¼ cup coconut flour
3 Tbsp arrowroot flour
1 tsp baking soda
1 tsp groun
d cinnamon
2 cups shredded zucchini (from about 2 medium zucchinis), with water squeezed out with paper towels after shredding
½ cup dark chocolate chips*
Instructions
1. Preheat your oven to 350°F and line a muffin tin with cupcake liners. (I like to use the natural nonstick variety.)
2. In a medium bowl, whisk together the eggs, maple syrup, coconut oil, and vanilla extract. In a large bowl, whisk together the almond flour, coconut flour, arrowroot flour, baking soda, and cinnamon. Whisk the wet ingredients into the dry and stir until smooth using a rubber spatula. Let the batter sit for 10 minutes, to thicken, then fold in the shredded zucchini and chocolate chips.
3. Scoop the batter evenly into the muffin tin. Bake the muffins for 25 to 28 minutes, or until a toothpick inserted into the center comes out clean. Let them cool for 10 minutes, then serve. Store leftover muffins in an airtight container at room temperature for up to 3 days, or refrigerate for up to 1 week.
*To make this recipe sugar-free, replace the pure maple syrup with monk fruit maple-flavored syrup and use stevia-sweetened chocolate chips.
CHAPTER FIVE
Be Unsure
I Don’t Know
“What do you want to be when you grow up?”
“Where do you want to go to college?”
“What are you going to major in?”
When people ask these questions, I freak out. Should I start thinking about a career? What college should I go to? Which major would best fit my future plans? What are my future plans? Why don’t I have any future plans?
And just like that, I enter a spiral of worry.