Monthly Archives

January 2019

In Blog on
January 24, 2019

Vegan Indian Spice Bowls

Hello everyone! I know that many times when I am using a recipe on somebody’s blog, I don’t want to go through a lot of fluff to get to the recipe. So today, no fluff. Just know that if you like Indian flavors, Buddha bowls, chick peas, potatoes, and cabbage, you are in the right place. Also I have a grouchy toddler who is refusing to nap, so not much time to put into this intro at the moment. Peace and blessings and happy eating!

Vegan Indian Spice Bowls

In a bowl add Indian spiced cabbage, roasted lemon spice potatoes, fire roasted tomatoes and chickpeas, and couscous and peas.

Indian Spiced cabbage:

1 head of green cabbage shredded (cut into thin strips)

1 large yellow onion

Olive oil to coat pan

3 cloves garlic chopped

1 tsp cumin

1 tsp garam masala

1 tsp coriander powder

½ tsp paprika

½ tsp chili powder

½ tsp turmeric

¼ tsp black pepper

¼ tsp salt


1)      Chop onion in half and then into strips. Heat oil in large pan on stove and add onion. Sauté for a couple of minutes on medium heat then add garlic. Stir together and let cook for 2-3 minutes. Next add all of the spices, stir to coat everything. Add shredded cabbage and a little bit more oil if needed. Stir to coat cabbage with spices. Let everything sauté until cabbage starts to look slightly translucent.

Roasted lemon spice potatoes

2 russet potatoes

2 sweet potatoes

Juice of 1 lemon

Olive oil

½ tsp turmeric

1 tsp dried thyme




1)      Preheat oven to 450.

2)      Peel and chop potatoes into small cubes. Place into a bowl and add olive oil to coat, juice of 1 lemon, and spices, salt and pepper to taste.

3)      Line a baking sheet with parchment paper and spread potatoes in a single player. Place in oven to cook for 25 mins or until potatoes are easily penetrable with a fork.

Fire roasted tomato chickpeas

1 15 oz can chickpeas

1 15 0z can fire roasted tomatoes

Salt and pepper to taste


1)      Combine ingredients in a small pot and bring to a boil on the stove, then reduce to simmer while the other components of the dish are cooking to allow flavors to come together.

Couscous and Peas:

Pearled couscous

Frozen peas

Salt and pepper to taste


1)        Cook amount of couscous desired according to package directions. Once cooked add 1 cup frozen peas and salt and pepper to taste. Frozen peas will defrost from the heat of the couscous

In Blog, Food, Indulgent sweets, Mama, Mi Familia on
January 15, 2019

Going to war with sugar

I don’t know about you but I love dessert. I love chocolate. I love cookies. I love pie. I love cheesecake. I love tarts. I love all the baked goods. For my whole life I have had a mega sweet tooth. I used to joke about it and talk lightly of it but the older I got the more I would wonder if I had a problem with it. It’s always been this weird thing where I value whole and healthy foods and love cooking healthy recipes- I know my stuff about what fuels our bodies and minds and what hurts them but I would always overlook that stuff when it came to sugar. Life without sugar sounded/still sounds miserable! Baking is a love language to me, going out for coffee and a treat with a friend stirs my soul, having a late night glass of wine and chocolate with my husband gives me life. So what’s the big deal? Sugar makes me happy; it brings forth pleasure and merriment. The big deal is that I have little to no self-control with it. The big deal is that the more and more I take the time to dig into this the more and more I realize I am addicted to sugar.

 Anytime I get a craving for something sweet I feel like I need to satisfy it. Whether it’s something more “innocent” like keeping a bag of dark chocolate chips in the pantry and having a handful, or buying a special sweet treat for myself at the grocery store each week, or feeling the sudden need to bake a whole batch of cookies and eat spoonfuls of dough as I go. I haven’t shared this or wanted to share this publicly before because I think it is embarrassing. It feels like this dirty little secret that I’m a human too and I lose control with certain things in my life and can’t get a handle on them. Every year I think “how am I going to tame my sweet tooth?” How am I going to learn to appreciate baking and eating sweets occasionally without feeling a loss of control anytime I have a sugar craving or access to a room full of goodies? I never choose to share publicly because I know I am going to lose the war with sugar. I know I am weak and will cave in so why share? Why don’t I just save myself from the world knowing I am a failure in this area? Well this year, 2019, the same exact thoughts are still running through my head but the difference is this year I had the courage to put it out there to the world that I struggle with self- control when it comes to sugar and I want to change it. I am scared because I worry I will fail, a whole year is a heck of a long time to keep a goal in my opinion. Giving up sugar all together for a long or extended time seems impossible to me and I don’t think I need to do that. What I want to do is to learn how to value my health first and to gain self- control where I can enjoy sugar occasionally without letting it rule me.

My solution to this is my 2019 goal: Eat sugar only once a month. I came up with this because as mentioned earlier, baking is my love language, it is therapeutic to me. Also, I want to be able to have a special dessert date here and there. Those things are ok, we don’t need to beat ourselves up about that, but because I am recognizing I have a problem with sugar and a lack of self-control, I need to set up some rules for myself to work through it. Now if I fail at this goal I will be disappointed with myself and I don’t need shaming from anyone else because I will already feel shame about it, but I feel like this is the strongest I’ve been mentally going into a sugar centered goal and I am excited about it. I think I can do it. So I will describe my “rules” below and if you feel like this is an area in your life that has gotten out of control I invite you to join me! I would absolutely love the accountability and to see what you choose to spend your one day a month sugary treat on.

2019 Sugar once a month challenge guidelines

* One day a month (12 times this year) choose a sugary treat to enjoy.

* You can bake it, go out somewhere and order it, have it at a gathering/party, or just choose something from the store.

* I am allowing myself to still have local honey for my allergies and to sweeten smoothies as well as maple syrup for recipes occasionally.

* I am not going to use coconut sugar or other sugar alternatives for healthier baking as this can become a slippery slope for me.

* Be mindful of labels and if there is added refined sugar. I will not be ridiculously strict on this as my main goal is to get a handle on the dessert kind of sugar cravings, but I will be mindful to avoid sugary drinks and sauces, etc.

* Eating fruit is absolutely allowed and encouraged

So what do you think? Is this a good challenge for you? If you decide to join me in this New Year challenge feel free to let me know! Tag your monthly sugary treat on Instagram with the hashtag #wellfedsugarchallenge2019. You are stronger than you think and so am I. It’s time to stop letting sugar have control!

In Blog on
January 7, 2019

Well Fed Weekly Meal Plan #4: Light and healthy recipes

Happy New Year! Can you believe that it’s already a new year? 2018 was crazy and hard and wonderful and I think that is why it flew by so fast. Who ate way too much during the holidays…? I did. Whoops. I know my body will be thanking me as I strive to put healthy, nourishing, food back into it so I concocted a nice light meal plan for this week. Oh and healthy, light food can still be filling and satisfying. I hope you enjoy this week’s meal plan.

Any recipe I add in these meal plans are my own or recipes that I have found over the years and have been tried and true winners for our family. Next to the recipe I will note any changes I made and any dietary specifications. Of course, you know the size of the crowd you’re cooking for, so if you are going to follow this week’s meal plan, look at the portions to decide if you will need to double/triple/whatever the recipe.  This meal plan includes dinner, lunch, and breakfast. Yes, we eat a lot of leftovers, yes we eat the same thing for breakfast and lunch 7 days in a row (usually) but it saves money and time and that’s why I spend so much time looking for recipes and coming up with recipes we love.

Hey, stop. Before you go any further, if you haven’t read how I meal plan, you might want to check it out to understand this a little better. Cool, thanks.

Dinner 1 (M/TH): Pinch of Yum’s Avocado Kale Caesar Salad with Sweet potato Fries 

Photo by Pinch of Yum

Pinch of Yum is always dishing out some of my favorite go to recipes if you haven’t noticed already. This meal is quick to throw together. Chop up your sweet potatoes and season them as you like, throw em’ in the oven for a while and then as they cook make up your quick and easy avocado Caesar dressing and toss it together with some kale, nuts, and parmesan. Who doesn’t love the salad, French fry combo…?

Dinner 2 (T/F): Well Fed Familia’s Fall Vegetable Soup

I know I am biased because I came up with this recipe BUT this has got to be one of the coziest most comforting soups I have ever eaten and when you live in the frigid snowy north, you need cozy soups. It is vegan, full of nourishing veggies, and oh so creamy, thank you coconut milk! My husband agrees with me on this one too. It is the middle of winter so why not get cozy with this delicious soup?

Dinner 3 (W/Sat): Pinch of Yum’s Moroccan Spiced Chickpea Glow Bowl

Photo by Pinch of Yum

This nutritious and vibrant dish is so satisfying that you won’t even realize how light it is. The flavor packed Moroccan chickpeas go along so nicely with the couscous and crunch of sliced cucumbers and the tanginess of yogurt. Totally a mouth party. Two thumbs up.

Dinner 4 (Sun): Well Fed Familia’s Squash and Lemon Rosemary Empanadas

Overall I am enjoying winter but a little part of me is starting to long for summer. I think that is why these wonderful vibrant little empanadas made it into the meal plan this week. If you are from the South you know all about empanadas but up here in Michigan’s Upper Peninsula the people here would consider this a pasty. Funny how similar foods are called something else in different regions. Anyway, these empanadas are light, fluffy, and filled with healthy veggies and goat cheese and light flavors such as herbs and lemon. Make some hummus and dip them for extra flavor points.

Lunch for all: Cookie and Kate’s Spiced Vegan Lentil Soup

Photo by Cookie and Kate

To pull of feeding 3 of us lunch for a full week I make a GIANT pot of this and then a giant pot of rice because my husband eats 3-9x as much as an average human. This soup is a favorite around here. It is such a healthy and light soup but the full flavors definitely don’t leave you lacking. It is quick and easy to throw together and then you have lunch for the whole gang for days!

Breakfast for husband and toddler: Old fashioned rolled oats with berries, bananas, and peanut butter every dang day because it is cheap, filling, and nutritious.

Breakfast for me: Well Fed Familia’s Vegan Morning Power Protein Smoothie

I get fixated on a breakfast item and eat it for breakfast everyday for about a month and then I get sick of it and take a few months off before I eat it again. Well in September I got on a smoothie kick. Loads of goodness and healthy protein keeps me fueled and full for the morning until lunchtime and my toddler always steals at least 10 sips as well. If you don’t want to do the protein powder just throw in ¼ cup of oats which will give you extra protein and help to fill you up.

I hope this helps give you some ideas for your weekly menu. Whether you use just one of these recipes or the whole meal plan, I wish you happy cooking and eating. As always, stay well fed my friends!