Great Vegan Cheese Sauce FYI

Welcome Spring Cheesy Broccali Soup I’m excited to share the Wayfare new ‘not cheese’ sauce product in this version of Creamy Broccali Soup. I’ve made the consistency feel rich and creamy in the past version presented to Gilda’s Club members for my Mindful Eating Workshop, using much higher caloric raw cashews. Happily, our EEFCoop is now featuring buy 2 get one free on this “I can’t say it’s cheese” sauce by Wayfare.

Details on the sauce ingredients – like all their products, whole grain oatmeal is the main thing(!) with coconut and sunflower oil, sesame, pimentos, nutritional yeast, sea salt, calcium carbonate and onion powder – I’m so impressed -- let me know how you enjoy it. (And don’t forget to use the coupons I’ve provided in past notes/newsletter/or even print off my blog entry from March 14 and purchase more of the Wayfare goodies for low-fat, low-sodium, high fiber and calcium rich vegan dairy alternatives.)

Soup ingredients start with the Miracle Mineral Broth with my additions for upping the healing power with both dried shitake and pears (for the lungs). I also used Trader Joe’s organic broccali florets, heads , slaw and baby broccali. Yukon gold potatoes and sweets , fresh basil, fresh cracked lemon pepper, yellow onions, sea salt and a blessed pinch of cayenne complete the simple and quick ingredients in this one. I’ve garnished with some Spring pea sprouts, baby broccali, dried shallots and paprika.

I’m rethinking the plan for the month of May – Firstly, the kitchen will be closed the first week (there are 4 weeks to follow) I’ll be on retreat in Ann Arbor the last April week-end. We’ll be holding a special Friday Evening chanting for healing ourselves, healing the world– from the ancient Jain tradition guided by Meditation Master, Gurudev Shree Chitrabhanu. Stay tuned!

For more great spring recipes and menus - do click on the PCRM banner above - we're just in the midst of the 21 day kick-off and you can still register.

Buon apetito! L’Chaim, In Joy!! Your singing-soup-maker, Sharda

Many Species - One Planet - One Future I See You ~ Namaste ~ Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature, This blog post can be reproduced in its entirety with the following information:© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com http://www.wellnesstraining.com/ http://www.celebratingtheinnerhealer.blogspot.com/ Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Pasta e Fagioli

Pasta and Beans, the traditional meatless peasant soup, has become a worldwide gourmet favorite. Just as there are many regions and towns in Italy, there are a tremendous number of local variations of this recipe ---all good---! Is there anything more warming mid-winter like a bowl of this hearty zoupa? I would love to see some of the readers contribute their childhood/recent vegan version of pasta e fagioli in our comment section below.

In fact, I reached out to several of my extended Italian 'family' friends with whom I've had some of my best food as medicine food as love meals with over the years, to get their recipes. What I created for my first February Healing soup subscribers is a combination of several versions I've enjoyed.

I agree with reknown Italian chef/blogger, Lola Baldwin, of Rome, that cooking with dried beans richly rewards us with superior flavor and texture. Did you know that cooked tomatoes, packed with lycopene, contributes to glowing skin along with other protective and healing properties. Lycopene is a carotinoid found in many red fruits, including papayas, red carrots and watermelons, but not strawberries or cherries. Carotinoids are natural pigments that act as antioxidants for the body. Antioxidants serve to lessen the effects of free radicals, blamed by some in the scientific community for damage to cells.

Unlike other fruits and vegetables, the cooking of tomatoes increases the concentration of bioavailable lycopene. Lycopene in tomato paste is four times more bioavailable than in fresh tomatoes. Cooking and crushing tomatoes served in oil-rich dishes greatly increases assimilation from the digestive tract into the bloodstream. Oil is said to help absorption as lycopene is fat-soluble.

Numerous studies have shown that eating foods high in lycopene is beneficial in warding off heart disease and several types of cancer such as lung, prostate, cervical, digestive tract and breast. Continuing studies are looking at the affect of lycopene on such conditions as macular degenerative disease and serum lipid oxidation.

Ingredients:Tomato Puree, Broth, ditalini pasta, great northern beans, carrots, onion, celery, parsley, Italian spices, garlic, olive oil, cracked sea salt -lemon pepper, brown rice sweet wine - mirin, bay leaf, kombu (kelp - minimizes gasiness of the beans). Since I had extra sauce and ran out of the great northern, I made a second batch combining chickpeas and kidney beans. By request I can substitute brown rice shells for the durum wheat traditional pasta.

Chanting Ingredients
Jain Universal Mantra of Protection and Healing: Navkar Mantra, and for healing: Shivum Astu and for forgiveness: Kamiya Kamaviya


Threshold Choir: Do Not Seek Perfection in a Changing World instead perfect your love.

If not love.
And last but foremost: Here we go Zoupa hear we go!!!

Buon Apetito! L'Chaim! In Joy!
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

On Miso Soup

SPECIAL MISO SOUP

This special fermented grain and bean seasoning is high in essential enzymes
that re-establish intestinal flora. It has an alkalizing effect and has been found in scientific studies to prevent cancer and heart disease. Macrobiotic proponents feel it is an invaluable ingredient in the daily diet, along with tamari/shoyu (soy sauce) sea vegetables (for grains) and sea salt (for greens).

On the Holistic Holiday at Sea every breakfast began with miso soup -- a Japanese tradition. For the past almost four years I've been making a conscious effort to include soup to start at at least one meal a day -- the practice began when I was served soup lunch and dinner for two weeks on a life changing holistic healing retreat with Drs. Molly and Quentin Laird of Community Supported Anthroposophic Medicine in Ann Arbor. This system was inspired by the visionary Rudolph Steiner and first introduced at the Lukas Klinic in Switzerland.

The bonus benefit I find in beginning meals with soup - hot or cold - for fast- over-eaters like myself, the soup reminds me to slow down - breath and savor each bite. I usually consume smaller quantities and less calories when soup is served first -- sipping soup provides time to notice the sensation of satiation!

So here's what I prepared for my Pittsburgh Soup subscribers this week - and will take to Berkeley Springs West Virginia to share with Spa Festers on Saturday the 29th at The Ice House:

Today’s versión of Miso Soup includes the following ingredients:

Infusion of Kombu (kelp), soy-free aged chick pea miso, Braggs soy-based tonic in lieu of soysauce is packaged separately for those ok with soy - as is cubed tofu --, dried ginger, dried shitake mushrooms, carrot, shallot, mustard greens, fresh water chestnuts, baby bok choy,miran - rice wine and sesame oil. Add the chopped raw baby spinach when gently reheating the soup cooking until just wilted.(And tofu if you want soy added)
Garnish with raw scallions. If soy is not an issue - try a version seasoned to taste with Tamari/shoyu soysauce and compare it to Braggs - see what you prefer.

If you need more warming – you can add leftover brown rice/millet/quinoa when you reheat the soup. Buckwheat noodles are a gluten-free favorite of mine.

Chanting Ingredients always start with my Jain mantras:
The first one, to center and protect: Navkar Mantra and for healing: Shivum Astu

My Chanting/healing music ingredients during the Miso making included a wonderful ancient Chinese Proverb I learned on a CD by Sweet Honey and the Rock and have shared with Tai Ji companions many times -- and it really centers me - perhaps even without their voices here, you too will feel a shift? Picture it starting and concluding with the sound of a single chime:

Where there is light in the soul there is beauty in the person.
Where there is beauty in the person there is harmony in the home.
Where there is harmony in the home, there is honor in the nation.
Where there is honor in the nation there is peace in the world.

Bon Apetito!! L'Chaim!! In JOY!!

From you I receive, To You I give, Together we share and From this we live
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Notes to my Soup Subscribers

Celebrating the Inner Healer the last week of December 2010

Enjoy your soup this week -- either my special delivery or one of your very own making!

Curried Butternut Squash

Kretschman Farm apples and squash along with Clarion River organic squash from Sligo PA are blended with the special Magic Mineral Broth c tm. This delicious and restorative veggie base was created by Chef Rebecca Katz and conveyed by ‘Chefnurcian’ Laura Pole. who I had the joy of meeting at a Smith Farm Retreat in Maryland (learn more at EatingforaLifetime.com)

Additional ingredients include olive oil, yellow onion,dried ginger and curry, almond butter and mango chutney. If you prefer a thinner/richer version, you could add coconut, almond, oat or rice milk.

Chanting ingredients:

Navkar Mantra
Kamiya Kamaviya Forgiveness Prayer

Threshold Choir:
If not love what are we here for

May eternal Light surround you

While pouring and sealing:
Jain Meditation Int’l Center grace:

From you I receive, To you I give,
Together we share, And from this we live.



It is wonderful if we chose the right diet, what an extraordinarily small quantity would suffice. Gandhi

Bon Appetito! L'Chaim! In Joy!!
Your singing soup-maker, Sharda

From you I receive, To You I give, Together we share and From this we live
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Soup's On!

Celebrating the Inner Healer
Notes to my Soup Subscribers
3rd week of December 2010

Enjoy your soup this week!

Hearty Farm fresh Vegetable Soup

The Chinese yam makes a comeback
to deepen the healing properties of
this veggie soup – yes soup at last!!

The Kreschman Farm additional root
veggies are included: carrots, turnips,
potato, along with local organic swiss chard,
onions, celery, garlic, shallots, pears, cabbage
and split mung and for some added protein
and texture. Seasonings include, paprika,
poultry herbal blend and EEFCoop not-chicken
flavored broth and my fav Trader Joe’s
lemon-pepper sea salt.

The chanting ingredients include:
Namkar Mantra
Threshold Choir songs:
You Are loved.
Rest Easy.
Easy, rest easy,
Let all your troubles drift away.
Easy, rest easy,
Love surrounds you and holds you safe.

And during pouring and packing:
From the Dances of Universal Peace repertoire:
May All beings be well,
May All beings be happy,
Peace, Peace, Peace.
(Om Shanti, shanty, shanti)


Non cooks think its silly to invest two hours'
work in two minutes' enjoyment, but if cooking
is evanescent, well, so is the ballet. Julia Child

Bon Appetito! L'Chaim! In Joy!!
Your singing soup-maker, Sharda

21-Day Vegan Kickstart Less than a month till the next Kickstart! Perfect New Year's resolution! http://21daykickstart.org/
From you I receive, To You I give, Together we share and From this we live
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Week Two Notes to my Soup Subscribers

Celebrating the Inner Healer:
2nd week of December 2010

Enjoy your savory ‘stew’ this week:

Middle Eastern Sleek ala Sharda
I’ve added sea salt, lemon pepper, kelp
And leeks to the traditional ingredients
Of kale, black-eyed peas, yellow onions
And bulgar ( cracked wheat). Again, a
protein packed, stick to the ribs meal in
a bowl, with lots of minerals, vitamins
and tons of fiber!

Some folks are used to garnishing Sleek with
some salty crumbled feta – instead, I’ve
included a sample packet of Daiya's
grated ‘mozzarella’ – a dairy-free, soy-
free alternative. (Place it in your bowl
first to encourage melting – then toss
the steaming hot sleek with it and finally
drizzle fresh lemon juice to taste and
garnish with the additional fried onions.

The chanting ingredients include:
Namkar MantraSinging two Threshold choir songs:

Since Love is why I'm here
Since Love is why I'm here, Let me be an open channel
Since Love is why I'm here, let me give and then receive.

Up from the Earth (the self-healing song)

Final chant while pouring and sealing:
Sarve bhavantu Sukhinah
Sarve Santu Niramayah
The ancient universal prayer:

May all living beings know real happiness and the
source of happiness within.
May all living beings become free from delusion,
disharmony and disease.
May all perceive the true, the good and the beautiful
with clarity of mind and purity of perception.
May no one, not even the tiniest of creatures,
become a victim or cause of pain, suffering, torture
or killing.
May everyone revere the sanctity of life

To eat is human, to digest, divine. Charles T. Copeland
Bon Appetito! L'Chaim! In Joy!!
Your singing soup-maker, Sharda
From you I receive, To You I give, Together we share and From this we live
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years