Mindfully Eating Food that Nourishes Your Body



’Tis the season for over-eating and dealing with stressful lines at department stores and relatives that just don’t “understand your life”. So how do you glide through the holidays with sanity, well-being and joy? Well, in my recent book, “Eat with Intention: Recipes and Meditations for a Life that Lights You Up” - I literally give you the recipe! It all starts with what I lovingly refer to as the “well-being trifecta”. We need to set ourselves a solid foundation with food, meditation and self-care. All three have their own unique medicine to help keep our mind, body and soul running smoothly in all conditions.



Cauliflower-Apple-Rosemary Soup (pg. 113 in “Eat with Intention”)

This creamy, decadent but totally good-for-you cauliflower soup is a shining example of how nourishing food can also be comfort food and you don’t have to compromise on taste or texture to put real nutrient rich ingredients in your body or embody the spirit of the season.

Yield: 4 servings


Olive oil cooking spray, for greasing
1 head cauliflower, chopped
2 teaspoons garlic powder
2 teaspoons onion powder
Salt and freshly ground black pepper, to taste
2 apples, thinly sliced (I prefer PinkLady apples)
2 tablespoons (30 ml) extra-virginolive oil
1 white onion, diced
1 clove garlic, chopped
3 cups (720 g) unsweetened almond milk, divided
3 tablespoons (45 g) Dijon mustard
4 rosemary sprigs, divided

1. Preheat the oven to 425°F (220°C, or gas mark 7). Grease a baking sheet with cooking spray. Add the cauliflower, sprinkle over the garlic and onion powders, and generously season with salt and pepper. Roast in the oven for 10 to 15 minutes, or until the cauliflower starts to brown.
2. In the meantime, grease another baking sheet with cooking spray and scatter across the apples. Bake for 5 minutes, or until the apples begin to brown.
3. Heat the olive oil in a frying pan over medium heat. Add the onion and sauté for 5 minutes until softened, then add the garlic and sauté for another minute.
4. Transfer the roasted cauliflower and apples (setting aside a few apple slices to garnish) to a food processor or high-speed blender, and then add the onions and garlic, 1 cup (240 ml) almond milk, and Dijon mustard. Pulse until puréed, gradually adding more almond milk to achieve your desired consistency.
5. Transfer the mixture into a large saucepan over medium heat, add 2 rosemary sprigs, and simmer for 10 minutes until warm and infused with rosemary. Remove the rosemary.
6. To serve, finely chop the remaining rosemary leaves. Ladle the soup into individual bowls, and then garnish with sliced apples and chopped rosemary.




The next steps in the well-being trifecta are meditation and self care meditation. This particular mediation is one for “the negative mind” which can really rev up when faced with family, pre-holiday work deadlines and travel chaos this time of year. Our negative mind is where we go into when we are overwhelmed, anxious and stressed. In just a few minutes of this specific breath work and meditation, you will start feeling more calm and level-headed. It’s an essential tool for your holiday arsenal!


  1. Sit in easy pose.
  2. Make a cup with your hands, your right hand cupped in your left hand, with both palms facing up.
  3. Close your eyes so that they are only slightly open, and and look down toward your cupped hands.
  4. Place this open cup at the level of your heart center and allow your elbows to relax at your sides.
  5. Inhale deeply, taking a long, steady breath through the nose.
  6. Exhale in a focused stream through rounded lips, as if you were blowing a feather out of your hands.
  7. You will feel the breath go over your hands. Let any thought or desire that is negative or persistently distracting come into your mind as you breathe.
  8. Breathe the thought and feeling in, then exhale it out with the breath.
  9. Continue for 11 minutes, gradually building to 31 minutes.
  10. Close by inhaling completely and holding the breath out as you lock in your navel point.
  11. Concentrate on each vertebra of the spine until you can feel it all the way to the base, as if it is as stiff as a rod.
  12. Inhale powerfully, exhale completely, and repeat the concentration.
  13. Repeat this final breath 3 to 5 times, then relax completely.

I hope these tools serve you and help you have the happiest (most stress-free) holidays yet! For more mantras with recipes and meditations as well as a guide to loving your body and tapping into you intuition, check out my book, “Eat with Intention” on amazon or wherever books are sold!

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