Oh, Our Soul… on Acting & Artistry



(I am always so moved and filled to overflowing in being part of the rich artists’ community of BGB.)
These words just burst from me after a class working with fearless actors who help one another get free and have fun. So, I thought it was worth keeping and posting online to share as part of my celebration and gratitude for fellow artivists building such a sacred space.” See below…
There are times I feel compelled and capture some fleeting words.  Wave after wave, the swells wouldn’t abate and so here they come for you and me…
After class, my heart-space panged against the limitations of my flesh as your faces and feelings ricocheted within riddling me with undulations of gripping and rending.  I’m sure that’s why we are human–because we are made most beautiful through bleakness and brokenness.
And it’s in figuring out how to live and show-up while in unspeakable pain that our otherwise divergent paths crossed enabling us to experience and elevate one another.  Who could have prescribed a better remedy for a weary and flat-lined soul than each and all of you?  To see and be…to be embraced… to feel so much — a jarring and delightful awakening.  I’m so privileged and grateful.
In each of you I see majesty, tenderness, ferocity and a can-do/must-do need to unleash the richness of yourself into this malnourished world.  Armed well through life’s chaos, loss, and seasons where celebration finds balance with purposeful suffering, our weapons of emotional warfare in this brilliant craft of acting finds its razored point unto breakthrough.  Therein and not beyond the maddening struggles and pain…there, will we all experience our greatest glory arise in strength, fervor, and clarity and we will all revel in that transformative, allowing emergence.
Fighting through and for a calling that only makes manifest sense to similarly crazed freedom fighters, our hunger to heal, urgency to connect, and the mandate within to imagine betterment sustains.  And yet, the brave pursuit crushes without discoveries of delicious uncensored truths … and destroys us if isolated and alone.
What a treasure it is that we don’t have to be so.  In pursuit of pure-honest-love, we war relentlessly and in due time, prevail.  And the victories are greater sweetly shared together.
Thank you for challenging me to weave deeply into this community, daring to believe that all is possible and real in our world of play.  In this place, I honor each of you and your commitment to thrive in the ways we are uniquely designed to powerfully and joyfully change our world.  And thank you for the lively black and white shot of me wrangling camera wires Casey !
Our class is remarkable.  We are SOULdiers!!! To me, BGB = Becoming.  Glorious.  Being…

Broccoli and Acorn Squash Soup (V & GF)



-1 medium acorn squash baked for 40 minutes at 380 degrees.

-1 lb of broccoli –floret tops only– slice and use stems to eat dip with!

-1 small onion, diced

-3 Tablespoons of nutritional yeast (if needed, add salt and pepper to taste)

-4 garlic cloves, smashed

-garnishes of fresh herbs, olives, & sprouted pumpkin seeds

-splash of white wine (if you cook the soup to boiling and not leave partially raw)


1- Make your own scratch broth by putting celery, onion, ginger, bit of seasoning like salt and pepper, bay leaf, and white wine and then let slow cook at least 24 hours

2- Sautee onion and garlic

3- Put 2 cups of veggie broth into your power blender along with the broccoli florets (raw) and cooked squash you’ve scooped out and let blend until smooooooooth

4- Add sauteed veggies into blender and continue blending.

5- Pour into stovetop pot.

NOTE: My broth is intentionally spiced with overtones of ginger, so your broth flavor profile can reflect your taste inclinations!  If you want to sweeten this soup, add 1/2 small apple into the blender or add to the broth making process, but I enjoy savory for soups.  For more gusto, you can add pinches of fine red pepper and freshly ground pepper.  In my opinion, the salted pumpkin seeds that are sprouted and dehydrated make a huuuuge delicious difference 🙂

Using raw broccoli is intentional because it cooks slightly when warmed in the pot so you can have the best of both worlds… some raw benefits will linger while enjoying the comfort of slightly warmed soup.  Nutritional benefits do change by cooking.  Food for thought here: Broccoli both ways?


In Season Spice Muffins (V,GF,Low sugar)

Whether it is the holiday season or not, these little muffins will add just enough nice spice to make your day!  20171126_142032.jpg

I had some pumpkin left from Thanksgiving goodness, so I wondered about how best to 20171126_144757.jpguse it…and since I’m preferring to go more and more Vegan, this mini-muffin-madness happened. So cute with their little muffin tops that will melt in your mouth!

They make the perfect on the go snack of shareable morsels for a get-together.  So, let’s get this recipe sharing going!



  • 1.5 cups of pumpkin puree
  • 3 Tbsp freshly ground flax seeds mixed into double the amount of water
  • 1/2 small ripe banana
  • 1.5 cups of golden monkfruit (I use Lakanto)
  • 1 cup finely ground almond flour with no skin
  • 1.5 cups of gluten-free old fashioned oats
  • 2 cups of whole grain buckwheat flour
  • 1/3 cup coconut nectar syrup
  • 1/3 cup extra virgin unfiltered organic olive oil or grapeseed oil
  • 4 tsp baking soda
  • 2 tsp Ceylon cinnamon
  • 1/2 tsp Himalayan pink salt
  • 1 Tbsp pumpkin pie spice
  • dash of ground ginger
  • choice of vanilla extract or paste
  • fun topping option: figs or dates, and nuts…maybe chocolate!?20171126_141902.jpg


  1. Line muffin pans with paper lining or spray to keep from sticking
  2. Preheat oven to 350 degrees and mix up flax egg
  3. Add mashed banana, flax egg, pumpkin puree, monkfruit, vanilla paste, coconut nectar, olive oil in mixer bowl and blend a bit
  4. Sift together all the rest of the dry ingredients until evenly distributed
  5. Mix wet and dry ingredients together until batter is thick and well combined.
  6. FUN OPTION–chop up remoistened Turkish figs, nuts of choice like pecans and walnuts and stir with coconut oil and couple spoonfuls of the batter. Then mix little dollops of it on each muffin.  You can even do chocolate, but avoid the sugar if possible!
  7. this will make about 36 mini muffins, so there’s lots to go around after you bake them for 17 minutes.
  8. Test for doneness with a slim chopstick and let cool before boxing up or devouring.



An empowered take on a healthy classic, my version energizes this delicious condiment/sauce into a healing food. This is a vegan jubilee unless you add bee pollen for those added health benefits…it’s up to you!!!

20171112_184206.jpgINGREDIENTS: (all organic, favoring homegrown greens)

3 cups of Basil (used sweet Italian and Greek)

2 large garlic cloves minced

1/3 cup extra virgin cold-pressed (more if needed to food process smoothly)

1/4 cup raw, activated (if possible) apricot kernels

1/8 each activated (if possible) walnuts and pistachios

1 Tablespoon of Moringa Powder (Italian style)

few dashes of Himalayan pink salt (to taste)

splash of balsamic red wine vinegar

Option: Add pine nuts for more classic flavor by replacing above seeds and nuts and add 1 Tablespoon of local bee pollen. If thyroid support is your focus, substitute the pistachios with Brazil nuts since they are a good source for selenium.

Top with freshly ground black pepper.

What to do:

Put basil leaves, garlic, olive oil in food processor and keep going while adding all the other goodies until it becomes a rich thick paste or runnier with more olive oil or water as you prefer.

Mix it in to your raw veggie or kelp noodles or on spaghetti squash as pictured here… and top beautifully with more fresh, raw sustainably sourced produce.

It’s sooo rich in health values, it’s ridiculous that it can taste soo good and be versatile enough for anyone—carnivore or raw foodist. It is a super boost for anyone!

The Whys—Information to consider and explore as this world is full of natural health optimizing foods that is good to know about and try if you feel moved to!

Apricot Kernels for B-17 as a possible cancer fighter.

Walnuts and Pistachios for body soothing healthy fats.

Moringa powder for an array of goodness.                                                                                 (This is the brand I used, in case you would like to check them out: http://moringaforlife.com/)

Bee Pollen.

ENJOY this densely nutritious and tasty POWERHOUSE PESTO!





MOM IN LAW’s Maple Bacon Non-Dairy Paleo “Cheesecake.”

My husband loves bacon… and so does his mom.  What do I do when she comes to visit for her birthday?  Ummm… end the visit with this!


Inspired by a blogpost on #thrivemarket, I tweaked a bit to make my own and topped with a yummy dark chocolate goat milk ice-cream.  Went nuts! I don’t like to eat bacon, but I certainly appreciated the flavor profile and the warm reception to this dessert that should be eaten chilled, not-room temperature.  Bacon lovers and non dessert fans will find this option intriguing to say the least!


CRUST= 1 cup sprouted and very lightly toasted pecans, 1/2 cup fine ground almond flour, 2/3 medjool or other caramelly dates, 1/4 cup maple real bacon cube bits– EPIC brand was used here, several dashes of Himalayan pink salt and all-spice.

FILLING=2.5 cups of soaked cashews (4 hours or so), 1/4 coconut oil, 1/3 cup coconut nectar or Lakanto brand maple syrup, 1 dollop vanilla paste or extract, 1/5 cup of maple bacon cube bits, 1/4 teaspoon Himalayan pink salt.

DRIZZLE=equal parts of coconut oil and coconut nectar warmed up to mix with Nutzo brand Power Fuel (almond-nut-mix butter) and one dash of vanilla extract.  Set aside some large flakes of sea salt for topping before putting on and sprinkling on top of the ice cream scoop!


Use a 6-inch springform pan or smaller for a taller, thicker pie… line the bottom and lightly oil the sides with coconut oil

For crust= Coarsely chop by hand up the gooey dates and then throw all in a food processor and go for it until it is all finely and thoroughly mixed together. Place in refrigerator for now.

For filling= put all ingredients in food processor and keep going until smooth… if it’s too thick or the machine is laboring, mix in more maple or coconut oil until it hums along happily. Pour into crust.  Chill.

For drizzle=warm up all the ingredients together and then whisk well and drizzle to your delight!  This was actually my favorite part and I kept drizzling it onto my spoon and into my mouth!

To serve=In stored in freezer, let thaw 30 minutes and then slice, scoop ice-cream on top and drizzle.  If in fridge, serve beautifully garnished right away!  THIS IS A SALTY-SWEET LOVERS DISH!


pre-decorated slice.



Warning: This recipe is ONLY FOR REALLY BITTER-NOT-SWEET CACAO LOVERS...but you can always sub out the cacao mass chips to make it more tame and sugary if you need! This is a Gluten-free, Vegan,  Dairy-free version for the most particularly sensitive palates.


2/3 cup coconut oil (I used the Nutiva brand with butter flavor)

3/4 cup golden Lakanto sweetener (Monkfruit, so does no glycemic impact)

3/4 cup coconut palm sugar (only 35 on the glycemic index)

2 Tablespoons of maca powder (between the cacao and maca, expect energy!)

1/4 cup of mylk of choice… or if you cannot, you can just use water

2 1/3 cup gluten-free baking mix you like!

1 teaspoon Himalayan pink salt

1 1/2 teaspoon baking soda and 1/2 teaspoon baking powder

1 teaspoon guar gum

1 heaping Tablespoon of vanilla paste of your choosing

12 ounces of chocolate chips (I used 10 oz of Pascha brand which is 100% cacao mass and 2 oz of Enjoy Life brand to balance out the bitter with hint of sweet.)

Sprinkle of cinnamon mixed in or dash on top before baking for 10 minutes

20170716_170159WHAT TO DO:

1- soften the coconut oil and then add vanilla paste and sweeteners in. Mix very well

2- add oil and continue mixing, adding the water or mylk until well combined

3-after mixing dry ingredients in other bowl, slowly incorporate into the wet mix

4-add your chocolate chips

5-make into cookie dough balls and flatten them a bit with a spatula for the classic cookie shape OR make into a log and slice up to freeze for future munch-ease!

NOTE:  If you need it more like a classic cookie sweetness, increase the coconut sweetener to your taste.

ALSO…these were baked too long 12 minutes—because I forgot in the midst of other cooking to-dos… SO DO NOT BAKE MORE THAN 10 MINUTES. Less would have been much kinder to these darlings.  They don’t hold together well until cooled, but you can always add your favorite nice-cream atop and eat them while piping hot!



Hearty enough for a hangry man… or woman!

Buckwheat is not wheat –YAY! It’s a seed-based flour substitution that’s awesome for baking. It’s flour is grainer, darker, richly flavorful, and distinct.  You can swap buckwheat flour 1 – 1 for or mix up how you prefer!  The nutritional profile of buckwheat is excellent. For every 1 cup of flour there is approx. 402 calories, 15 grams of protein, 12 grams of fiber and 3.7 grams of fat. It’s a good source of vitamin B6, thiamin and niacin, and is rich in trace minerals such as magnesium, manganese, iron, phosphorus and folate. Here’s another article about it!

As you can tell, I am using buckwheat more and more because it’s healthy heartiness!


  • 1 3/4 cups buckwheat flour
  • 1/4 cup granulated monkfruit (I used Lakanto brand) – sub 1/4 cup of date paste or 1 Tablespoon of stevia if you prefer… or don’t add any sweetener at all and just add another 1/2 a banana!
  • 1 Tablespoon Ceylon cinnamon
  • 2 teaspoons baking powder
  • 1 teaspoon of Himalayn pink salt
  • 5 large very ripe bananas, mashed 2 cups (if you use date paste above, reduce by 1/2 banana here)
  • 1/3 cup light flavored olive oil and/or walnut oil
  • 2 teaspoons vanilla bean paste
  • 1 small pasture raised farmers market egg or sub with chia “egg” and splash of apple cider vinegar


Preheat oven to 350 degrees F.

Combine the buckwheat flour, sugar, cinnamon, baking powder and salt, mix well. Mash bananas, oil and vanilla paste, and stir together. Mix all ingredients…saving just a bit of dough for topping mix.

Chop up walnuts or GF oats or your topping of choice with bit of dough you set aside… put atop and mix in to surface area of bread batter you put in a parchment lined or lightly greased 9×5 loaf pan.

Bake on the middle rack for 50-60 minutes.  Test with toothpick or slender chopstick if you have plenty like I do in my kitchen.

Let cool about 15 minutes and yum it up!

OPTIONAL… mix in some blueberries or raspberries for a completely fun and vibrant taste profile. But I suggest gently pressing the whole frozen berry into batter from the but before adding nut topping so they keep their shape.  It makes an aesthetic difference once done baking.  Otherwise, you can end up with a fully colored loaf instead of spots of lovely color.  Oh…. And uh, chocolate, is a good idea, too! 🙂


This nutty crumbley topping is sooo delicious and hearty.