Nourishing Well-Being: How to Thrive with Easy Vegan Recipes, Snacks and Lifestyle

How to have health and wellness through simple recipes that are sustainable, nutritious and can be made in bulk and taken with you on trips and trails

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Hello, my friends! I am excited to share nutritious, delicious foods that can be eaten anytime and taken anywhere. This essay is to show how to make a meal in bulk and store in the refrigerator for ready-made meals. You can freeze leftovers, too. Most of us have busy lives, so, having prepared nutritious meals are a great way to maintain health while saving money and time in the kitchen. This is comprehensive, grab your favorite beverage and read onward. This is my 4th audio. For time considerations, I decided not to record the meal and snack recipes- see them in this essay. Thank you.

Any nomads out there? Say hello!

As you may know, I have been living out of two small suitcases for about 2 1/2 years. They both fit in an airplane’s overhead compartment. I have written about our home and land restoration in Wildlands. You may know, I haven’t had my own kitchen for a while. My art and environmental advocacy work with soil health, regenerative land care, farming, habitat restoration projects and, Wildlands keep me focused.

My growth has been through flexibility, versatility, resourcefulness, connection and cooperation. I am giving back to restore soils and souls. Wildlands shares stories about what I have learned from nature. Creating simple recipes that are made in one container are ways to stay healthy, especially during chaotic times.

Tell me, Do you shop at locally-owned farms, markets and businesses or mega corporations?

Let’s start with words of wisdom, and call it lifestyle.

1. Good farma is the karma needed to fix the corruption and collusion of the big pharma complex. Nutrition can be simple, easy and inexpensive- think of the time, stress and money you will save on food, medical and other expenses. Imagine living in a thriving biodiverse biota! There are various religions teaching a similar theme of win-wins are democratic and ethical. Are you incorporating wisdom into your lifestyle?

2. Vote with your heart and your dollars. Be aware of what you are consuming. Grow food, pollinator flowers and herbs in containers or in your yard, if you are able. Transform a “green carpet” (yard) into lush habitats. This provides wildlife corridors, forests to regenerate and grow, and water and air will be toxin-free. The non-profit I represent teach how to do regenerative land care through our community projects. We have a group called Habitat Restoration.

3. Embrace the awe-inspiring beauty around you, even in the midst of uncertainty. A sense of wonder nurtures peace and creativity, enabling us to see possibilities where others see only scarcity or impossibility. Rely on simple practices, like keeping a gratitude journal or spending time in nature to keep this spark alive. In my experience, eating low on the food chain connects us with our roots, increases health, wellness, and intuition and connects us with Something Greater than Ourselves. Science and the undeniable evidence supports the benefits of whole-plant based nutrition. Think, inner flow helps outer flow. Read more in Wildlands essays showing how many people’s hearts, minds, bodies and spirits are “clogged” and how to shift paradigms, increase cooperation and reduce harm. To paraphrase a classic nursery rhyme, “Merrily and gently row down the stream, life is but a dream.”

4. Make your life a noble and bliss-filled one. A blessed life is to help others “bee” peaceful and prosperous and it helps sweeten and strengthen the way for our future! Bee humble and bee generous, serve the yoUniverse.

The world is full of magic things, patiently waiting for our senses to grow peaceful and prosperous.

• Is your thinking evolving?

• Are you changing your eating habits?

• Do you notice better “vibes” within you and around you?

Follow the 3 B’s: “Beelieve what’s happening, Bee Proactive and Bee-Wise”.

Having prepared meals are essential, especially during busyness and changes. It’s rewarding to grab a meal out of the fridge, add some greens, and have an instant power-packed lunch or dinner. This food can be heated or it can be eaten cold. And, food stays fresher longer because it does not contain any animal “products”. Hunger is satiated, naturally. Sleep is better, too. There is a connection with our gut-brain-heart microbiomes health and rest. Think, healthy hormones and happier people! We may even communicate peacefully and negotiate for win-wins- imagine that! Generosity and wisdom will be restored! Smaller governments and self-ruled communities restored! Think community co-op model on a grander scale! Democracy in action for peace and prosperity. We can vote with our dollars and make this a reality! I see it and share this vision with you. Regeneration Nation is Love in Action, follow me, and together, we transform ourselves and our world one community at a time.

Healthy people create a world of well-being. Organic means less toxins are used and consumed. Eating local, organic, seasonal fruits, nuts, seeds, grains, legumes and vegetables mean less natural resources were used to farm, transport, store…it’s the most sustainable lifestyle. Do your best, don’t compare and don’t stress.

I have turned down opportunities that most would go for, including being asked to run for office. We must work together to fix problems. Compassionate communication must happen now. Engage in person, heart to heart. Meet outside at a favorite park and discuss opportunities and challenges. Include animals and nature in the mix for a holistic fix!

Are you ready to do your part in the Regeneration Nation Challenge?

We live in a yoUniversal, interdependent, interconnected world: think holistically in every area of life.

We can make a big impact in our communities by supporting small farms that utilize regenerative organic farming principles, and, by shopping at farmer’s markets and local co-ops and keep local businesses thriving. Corrupt complexes have too much power. Small businesses need you! We can protect and conserve all of life with our choices. Think, do and act with compassion and empathy and as a bonus you will reduce harm.

Let’s get back to the basics: Voting with your dollars is the most effective way to support the world you want!

Health and well-being increases when we have connection with the All.

Awaken your senses and unclog your body-mind-spirit with these foods. They are nutrient dense, protein packed, and they reduce inflammation. Weight loss, increased energy, vitality, focus and glowing skin, hair and eyes will be yours! And, say goodbye to bad breath and offensive body odor…healthy people smell better! Start within, a healthy gut reflects every level of health. People diagnosed with diabetes, arthritis, allergies, constipation, heart disease and many other health issues have turned their health around by choosing whole plant-based foods. I have helped others and myself heal chronic health issues. You can heal, too!

Food as medicine, food as art, food as lifestyle.

As a creative writer, word play is my fav. As an artist, I love creating beautiful art and nutritious food that feeds the mind, body and spirit. Simply put, a variety of colors is nature’s way of showing you that biodiversity is available, essential and wondrous. Color is one indicator of vitamins and minerals. There is an abundance of naturally colorful food and kids love it, too! It’s a fun way to teach kids self-care and connection with nature. It’s good for the whole family!

This meal is versatile, flexible, simple and supports soils and souls! Bee an artist, teacher, and healer! Whole plant-based food looks exquisite on a plate - add some edible flowers on top for an extra pleasant pop!

Have fun with food prep and presentation- even if you dine solo. Selecting, washing, chopping and prepping and presentation are meditative and allows reflection, gratitude, and a deeper connection with life. Respect is palpable and kindness starts with you. Serve an artful meal that helps you feel great about self and world. Your body is your temple. The world starts treating you better when you love yourself first- it breaks the evil curse. Say goodbye to corruption and collusion and say hello to peace and prosperity. Wildlands has information to help you trust your gut and heart.

Are you ready for healthy, nutritious, simple recipes that you can make in bulk, enjoy at home, share with loved ones, and take on trips and trails?

Preheat the oven to 400 degrees before food prep. Total cooking time is about 35-40 minutes. Casserole and bakeware with a glass lids are versatile and an easy way to make a meal in one container.

What you’ll need:

• 3 “fist sized” potatoes (Red, Kennebec, Sweet, or your favorite), washed and sliced;

• 1 cup of organic red lentils, rinsed;

• 1/2 organic red onion, diced; (tears are healing)

• 1 cup of water;

Prep and set aside:

• 2 cups of organic greens, rinsed and chopped;

• 1/2 head of organic Broccoli, rinsed and chopped;

• 1/4 Red cabbage, rinsed and chopped;

• 1 container of organic, powdered turmeric (in the spice aisle);

• 1 container of organic black pepper;

• Organic olive oil;

• Nutritional Yeast. (Plant-based M.D., Dr. Greger, tested different brands and found that Bragg’s contains the most B 12.)

• Salt, to preference. (Less is more with high blood pressure.)

Optional:

• Organic red beets, sliced;

• Organic, raw pistachios; (Sprinkle on a hand full before serving);

• Edible flowers- top it off to show it off: everything is better with flowers!

To Cook:

Place the sliced potatoes in an oven safe container, like CorningWare.

Add 1/4 cup of water and let the potatoes cook for about 15 minutes. Remove from the oven and add the red lentils, 3/4 cup of water and onions, cover, and bake for about 20 more minutes. Be sure to Keep an eye on your food, as baking times vary, depending on locale. Higher elevations require a longer cooking time. Add water, if needed, as lentils absorb water. (Eat food that is hydrated and hydrating to increase flow.)

After food is cooked, add 2-4 teaspoons of organic turmeric powder, black pepper and olive oil. Add 1/4 cup of nutritional yeast. Mix all together. Salt and season to taste.

Add greens, red cabbage, broccoli, fresh tomatoes, beets, or whatever vegetables you prefer. I like to layer, so I add the greens, red cabbage and broccoli, and top it with the lentil-potato “casserole”. (See photos). You can serve this meal in a bowl or a plate.

Feeds up to 4 people. I usually cook for 1-2 people. If you cook for more people, double the recipe, and you may have leftovers, too.

Note: I use water, sometimes broth. I do not cook with oil or use seed oils because they irritate my gut, cause inflammation and bloating- lack of sleep is a health issue.

I drizzle some organic, unfiltered olive oil after the food is cooked, and before serving. Add spices for flavor, experiment, and enjoy. When you put love into food, it tastes better and helps digestion, too! Cooking temperature, ingredients, and cooking time are all variable, depending on preferences and elevations. Higher elevations require longer cooking times.

What are your favorite vegetables?

Healthy, Plant-Based Snacks

Add raw, organic nuts, serve in a bowl or plate:

(Serves one person)

• 1/8 cup of Cashews;

• 3-4 Walnuts;

• 2-3 Brazil nuts;

• 3-4 Sprouted Spelt Pretzels (Sprouted foods helps to ease digestion);

• 1/4 cup of Organic, raw almond butter; and,

• 4 organic Dates. (Medjool are my favorite).

Dip the dates in the raw almond butter for a healthier version of a “Reece’s cup”.

A happy gut is a happy life! Serve with your favorite tea, iced or hot. Enjoy!

About Wildlands and the Regeneration Nation Challenge

We are nature! Wildlands, where our connection with nature inhabits our health and well-being.

Be a part of the health revolution: Regeneration Nation: Wildlands explores how gut, heart and brain health are connected, starting with the soil. Healthy soil provides plants that soothes the soul. The power, versatility and beauty of plants is incredible. I share simple recipes that can be made in one container. I’ve been plant-based for nearly 40 years, and have healed allergies and other auto-immune diseases that doctors could not heal! I fixed a lot of problems through lifestyle changes. My passion is to share what healed my mind-body-spirit with you, my friends! If I can do it, you can, too!

In case you don’t know, I lead a habitat restoration group that creates healing gardens, food, and pollinator gardens. My work has also helped to inspire conservation and protection for wildlife and restoration of Desert rivers. I have a soil health and organic land care certification through the Organic Farming Association. For years, I owned a design-build business: color, calmness, natural and organic is my niche. I love designing yardens and homes for all beings! I’ve been asked to run for office, run non-profits and help build an international speaker-author-publishing business. I said no thanks, the wild and Wildlands are my passion. I have a vision to help regenerate our nation.

I honor my great grandfather, who invented the open case freezer. Another great grandfather was a farmer and friends with President Truman. An ancestor who fought in the American Revolution. I help empower citizens to see a perspective that fixes problems and sets us free. I beelieve in Self-Reliance and Cooperation to shift paradigms and reduce harm.

Support Wildlands. I am a Poet with a Purpose. I write about food, farming and freedom, animals and nature to promote balance, courage and healing that roots us with a shared human experience and unifies us with our natural world. Take your authority back from corrupt systems. Together, we can regenerate our nation. Will you support me in this essential work?

Do you know why we have the saying, “Goodnight, don’t let the bed bugs bite!” Leaves were used to stuff mattresses. By the way, have you ever heard a cat snore? It’s purrfectly adorable.

How YOU can help

• My art is for sale, and 20% of your purchase of art and paid subscriptions goes to organic gardens in schools and communities. Inquire for details about art.

• Avoid the 3 P’s: Plastic, pharmaceuticals and pesticides are made from fossil fuels and it takes decades for the chemicals to break down- they affect nature and all beings. Run off from landfills pollutes our air, water, food and all of life. Toxicity is quickly on the rise, while our physical, mental, and spiritual health plummets. We are yoUniversal, interconnected and interdependent. Make your health and well-being a priority. Get outside- it will increase a sense of connection and purpose.

• Save Money, Time, Health and Well-Being Naturally in Fall: Leave the leaves, that’s why they are called “leaves”. Save time, money, natural resources and your energy! Reduce noise: no smelly, loud leaf blowers needed. Mow less: 3”-4” high grass protects the soil from droughts, and unwanted plants (so called “weeds”) add nutrition to the soil. Reduce waste - our land-fills are crowded, polluted eyesores and they take habitats away from wildlife. Leaves (and cut grass) protect and feed the soil, retains soil moisture, provide habitats for insects and critters, including cats! Blue, a resident Russian Blue feral cat, was adopted by a neighbor. He frequently stops to check on us, say hello and nap!

• Pay it forward: Subscribe to learn how to simply make whole food meals that heal all areas of life. My advocation (advocacy/ vocation) supports ethical, ecological lifestyles and the information is generously shared. Substack enables me to fulfill a long time vision. I am grateful for your support.

• My work is inspiring other writers, creators and leaders! I also help create clever titles and subtitles. Contact me. I appreciate mentioning my work!

• Be a guest in Wildlands. Do you have something you would like to tell the world? Contact me!

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Watch my interview with Lauren Connolly of Wild Developments Studio.

“Robin Motzer's Wildlands blends art, poetry, and environmental activism to inspire personal and ecological healing. Through her Substack platform and habitat restoration projects, she encourages individuals to reconnect with nature and engage in conservation efforts. Discover how Robin’s journey from artist to environmental advocate can guide you toward a more mindful and restorative relationship with the earth.”

See the episode: Restoring Soils and Souls

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Inner reflection for YOU:

• Do you shop at farmers markets and co-ops?

• What foods soothe your soul?

• For the restless soul: What is your soul calling you to birth within yourself?

• Be a part of Wildlands Regeneration Nation. Do you need guidance?

I would like your feedback. Did you enjoy these tips for better health and well-being and connection with self and nature? Do you have a health issue? Would like recipes to be shared more often? Let me know your comments, I love hearing from you!

Good farma is the karma needed to fix the corruption and collusion of the big pharma complex.

All photos by Robin Motzer, All Rights Reserved.