Russian Green Beans and Beef (Vegan)

This is a hearty fall dish that combines a variety of savory flavors, including cinnamon and cumin.


3 cloves garlic, finely minced
½ tsp paprika
½ tsp cinnamon
½ tsp cumin
1 tsp dried parsley
1 lb vegan hamburger
12 oz diced tomatoes
12 oz green beans
salt to taste
feta cheese (optional)


Over medium heat, brown hamburger. Add spices, tomatoes and green beans. Cover and cook until beans are tender about 8 minutes. Garnish with feta cheese.

Serve over rice or pilaf

Marvelous Morels

Not only is it asparagus season, but the morel are up too!

Wild food hunting and harvesting is rather new to me.  I first started going in search of natural foods last year and have to admit that I have become addicted.  It’s like a treasure hunt, as you never know what you will find.

The other day when we were out mushroom hunting, we found two large morel mushrooms.  I know with mushrooms you really have to know your stuff as many can be poisonous.  My husband knows his mushrooms, and over the last year, has turned me into a mushroom connoisseur.  With a large stash of wild asparagus and two morel mushrooms, we headed home and cooked up a feast.  We sautéed the mushrooms in garlic oil and added them to our pasta.

I used to love going to the grocery store to shop for healthy foods before the pandemic, although I still go, it’s not as fun as it used to be, but hunting for wild food in natures grocery store is much better.  Fresh air, sunshine and tasty food right out of the ground.  Yummy!

Wild Tasty Asparagus

For those of us who love asparagus hunting, the season is here!

Last year was my first experience asparagus hunting.  I remember slowly driving down country roads as my soon to be husband spotted wild asparagus growing in tall grasses, alongside fences and under trees.  I was shocked that he could spot anything as it all looked the same to me, green grass and weeds, but eventually with some help from him, I was able to start spotting asparagus as well.  It became a treasure hunt for us and after several hours of searching, we took our prized asparagus home and cooked up a tasty feast.

Since we are still limited as to what we can do with the COVID 19, and not wanting to spend our time in stories but prefer to be out in nature, asparagus hunting as brought some tasty excitement back into our lives.

Blueberry Grilled Cheese

Today was a creative day in the kitchen.  We wanted to explore some new flavors and recipes and came up with a blueberry grilled cheese sandwich.  Yummy!

All the ingredients are vegan and gluten free but you can always substitute any of the ingredients to create your own specialty sandwich.


2 Slice of Simple Kneads sourdough bread

3 slices of Daiya Monterey Jack cheese

1/2 cup of frozen (thawed) or fresh organic blueberries (I cooked the frozen blueberries and vinegar prior to grilling)

Dash of balsamic vinegar

Handfull of mixed greens


Butter the bread (vegan butter).  Mix the blueberries and balsamic vinegar and mash into a chunky paste.  Place bread slice in a pan, layer with cheese, greens and blueberry sauce.  Top with sliced bread and grill.

Its a tasty, tangy modern take on the old grilled cheese.   I’ll continue to experiment with this one.

Raw Good Vibes

On a recent trip to Florida for a Drum Circle Facilitation Workshop, I fell in love with Good Vibes Juice Co.  Each morning I would wake up and head to the juice bar where I would pick out one or two raw organic juices and sit in the sunshine outside the shop, and soak up both nutrients and sun-rays.

One of my favorite juices is, “Shark Bite”, a combination of carrot, beet, pineapple and ginger, an earthy grounding blend.  Another favorite was  “Riptide”, a mix of coconut water, lime juice and blue majik (freshwater algae).  One of the most potent shots I had was, “Ginger XL”, a powerful double dose of ginger and cayenne pepper.  Strong enough to blow your head off!

Sadly after a few days, I had to leave the sunshine state and head back to the dreary midwest winter.  I decided that juicing was going to be a part of my new life, along with drumming.  I knew that the raw juices were good for my body, and that drumming was good for my soul.  A perfect blend of health and happiness.

I brought back a couple of empty Good Vibes juice bottles and now I am making my own mixes.  The first juice I made was a combination of turmeric, apple cider vinegar, orange juice and chia seeds.  Although not the same as Good Vibes Juice Co., it was satisfying, and fulfilled my need to keep up with a healthy daily routine and reminding me of my mornings in the sun.

A little bit of juicing and a little bit of drumming, a perfect start to any day.


Searching Sedona

I just came back from a day trip to  Sedona, Arizona, one of the most beautiful spots in this country.  Surrounded by red rocks, whirling vortexes and positive energy, I was able to spend the day hiking up Bell Rock.  Although it’s wintertime, the temperature was perfect for hiking, not too hot, not too cold, and because of the season, the number of tourists was very low.

Bell Rock is one of the larger vortex sites in Sedona. Vortexes are concentrations of energy spiraling upward from the Earth. As you climb the rock, you can see tree trunks that are twisted, a visual sign that energy is present.  Vortex sites are known to have physical and spiritual healing properties and there are a number of them present in Sedona.  Whether or not you believe, you can certainly feel something is different in this part of the world.

As far as when to travel, summer has beautiful weather, but if you want to avoid the crowds, winter or early spring is perfect as you can experience more solitude and still have sunny skies.  All you need is a light jacket and a water bladder or bottle and you are good to go.

Spud Soup

1A way to brighten up dark winter days is to make a huge pot of homemade organic potato soup.  It warms both the body and soul.  Below is my recipe for organic vegan potato soup.  This recipe is simple and can easily be adjusted to add any other spices or flavorings.


  • 8-10 organic potatoes
  • 1 organic medium yellow onion
  • 1 box organic vegetable broth
  • 3 cups organic soy milk
  • 3 Tablespoon vegan butter
  • Gluten free table crackers
  • 1 or 2 chunks of vegan cheddar cheese
  • dash of salt
  • pepper
  1. Peel and chop potatoes and onion into small pieces.
  2. Empty box of vegetable broth into pan, heat to a boil.
  3. Add potatoes and onion, salt and pepper, bring to slow boil.
  4. Add soy milk and cook over medium heat for 30 minutes.
  5. Crush gluten free crackers on top
  6. Add Cheddar cheese chunks
  7. Add salt and pepper to taste.
  8. Enjoy!

Kick Your Butt Greens!

Need a good kick in the butt?  For a fast healthy energy boost, try this organic green smoothie!

Kick Your Butt Greens Recipe:

1 handful of kale, spinach, or any green that you fancy
2 large stalks of celery
1 large carrot
1 apple
1 tablespoon almond butter or any nut butter
1 tablespoon cold pressed coconut oil
Add some water (depending on consistency desired)

Fill your blender and juice up!  You can drink the smoothie throughout the day for a good kick in the butt nutritious energy boost!

Elvis Cake

On a recent visit to Memphis, Tennessee, I had fun exploring the city’s vegan options, and found  a fun quirky, restaurant called, “Imagine” that was 100% vegan.  I decided to try a piece of Elvis cake, which consisted of banana cake, peanut butter frosting and chocolate topping.  Elvis would have been proud!