Pumpkin Pie Smoothie {dairy-free} by Vega One
Roasted Fennel, Broccoli and Kale Soup by Food + Love
Roasted Squash and Pine Nut Quinoa by Deliciously Ella
Get creative in the kitchen with these autumn recipes
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Author Archives: laceybudge
Here I go… Into silence and darkness… a 14 day meditation and dark room retreat in Guatemala…time to do “the work.”
This is not the time to set goals or intentions, to travel and explore the outer beauty of this Earth, to connect with friends and loved ones, or to come up with my next inspiring idea.
There is a time for all of that, but this is not it.
This is scheduled time to do absolutely nothing. To travel and explore the inner realm of my Being. “Be still and know that I am God.” Psalm 46:10
To sit with myself, for 14 days…without any distraction. No words to be spoken, no facebook, instagram, netflix, emails to answers, friends to connect with, work to be done, meals to prepare, clothing and dishes to wash…
This is the time to surrender into the stillness of my True Nature. To stare out into nature (and in this case out at volcanos on a lake!). To witness the thoughts, emotions, irritations, joy that comes up and not react to it, to identify with it as mine, or do anything with it. I will watch it all pass through me as a part of my experience and see them as a clouds passing by, and then come back to the blue sky. There is nothing to achieve. No experience to acquire. Nothing to add to my spiritual CV.
This is a gift to my highest self. Although every moment is an opportunity to live as Presence or the Witness Consciousness of our human experience, going into retreat really gives you that opportunity to really surrender, be still and be ok with that… (if not you will go crazy!).
Just “being” for 14 days, trusting the process and inviting in whatever wants to arise for me with no where to run, no words to express my drama, no phone to grab…Just “hanging out” with my True Self.
For the past 4 years, I have participated in one silent meditation retreat per year ranging from 6 to ten days. The retreats have had a daily schedule, were done in a group setting and have been guided by teachers. This retreat will be solo, self guided, and therefor calling on an opportunity to cultivate self discipline to sit in meditation for 1, 2, 3 and 4 hours or more a day. I will also do some gentle yoga practices to move my body and take one hour a day to read on various spiritual teachings inspired by the Masters… did I mention i’ll be in a tree house!
Why do I continue to do this? It is so important for me to challenge myself with this style of retreat to continue to connect with that eternal place in me that is Truth and Love. To continue to remove the layers of masks and societal conditioning that still remain which blind me from living freely and authentically. When teaching yoga and meditation, hosting wellness retreats and holding space in sacred women’s groups, etc, it is crucial that I remain grounded in the Self (vs the ego) and committed to my path.
I can only take people as far as I myself have gone. My true role and purpose is to inspire by living as an example. An example of the teachings and a way of living consciously from the heart.
This retreat will present a new layer…Kayakalpa, the dark room. I will finish my retreat with 5 days in complete darkness…back to the womb I go! Not only will I be silent, but my sense of sight will also have no distraction. This is going to be an intense time.. both of challenge, perhaps fear, but also of deep deep healing. I have no idea what to expect… I’m surrendering into the Mystery and Trusting Divine Will. I can’t explain to you why I want to do this, but ever since I heard about it 4 years ago, it resonated and I knew the opportunity would unfold in divine timing. Read more about the benefits of a dark room retreat.
Next week, I move into silence in this self guided silent meditation retreat at The Hermitage Retreat Centre nestled on Lake Atitlan in Guatemala. I will begin on the full moon, and as the moons wanes (shrinks) back to newness and darkness, I shall do the same. Releasing anything that no longer serves me.
My past experiences have all been so beautiful in their own way and continue to inspire me to “gift” myself this experience.
If you’re feeling inspired check out Pachamama Intentional Community in Costa Rica, Hridaya Yoga School in Mazunte Mexico and Shanti Retreat on Wolfe Island, Canada.
Sweet N Spicy Rosemary Nuts
No need to buy any more store bough sweet nut medleys or trail mix. Once you try this sweet and spicy combo you will be hooked and this will become a kitchen staple. Guests on retreat at Farm of Life absolutely loved taking this snack on waterfall hikes! Everything homemade, truly is better! This is a great way to enjoy healthy fats found in nuts and seeds as well as coconut oil! No need to follow the recipe exactly, just use the nuts and seeds you have in your pantry!
Makes 16 snack size servings
Ingredients:
2 cups peanuts
1.5 cup mixed nuts of choice (pecans, walnuts, whole almonds, cashews)
sweet and spicy coating
1/3 cup virgin coconut oil (optional)
1/3 cup dried cranberries or raisins
5 sprigs fresh rosemary or approximately 3 tbsp, finely chopped
1 tsp cayenne or more if you like it spicy!
1 tsp Himalayan pink salt
1.5 tsp pepper
1/4 cup honey, agave, maple syrup or sweetener of choice
Method:
In a pan, dry roast (no oil) all nuts on medium heat for 3- 5 minutes, stirring frequently with a wooden spoon to avoid burning.
Place nuts aside in a bowl.
Return pan to heat, and add coconut oil. Once melted, stir in rosemary, cranberries, cayenne pepper, salt, pepper. Turn off heat and add in honey. If not using oil, simply mix above ingredients into the bowl with the nuts.
Add pan mixture into the nut bowl and mix until well combined.
Place nuts on a lined baking sheet and place in the fridge for 2 hours. Store in a glass container in the fridge.
Enjoy as a nutrient dense power snack, topped on salad or a creamy savoury soup, or even with breakfast on your morning oats….
The Essentials: Your Morning Coffee
The Essentials is a series of recipes and tips that will inspire you to stay sugar free without changing your daily routine. Ok, you have decided to take on the challenge of going sugar free for the month of September. You committed to yourself that you could 1) avoid store bought sugary baked goods, 2) that you are going to replace soda pop with hydrating herb and fruit infused water and 3) you are going to attempt making your own sauces, condiments and dressings at home…
BUT.. then you remember… you favourite morning ritual… your coffee (w/sugar!) No need to worry, I got you covered with this creamy, silky and sweet morning brew… I can assure you, you will not be missing your double double!
Directions
After brewing your morning cup (or 2) of coffee, add it to your blender with 1 tbsp of virgin coconut oil, 1 tbsp maple syrup, 1/2 tsp cinnamon and optional 1 tsp of cacao. Blending the coffee with coconut oil turns it into a creamy latte, while giving you a dose of your healthy fats. The added cinnamon helps to balance blood sugar levels and the cacao is a great magnesium and energy boost.
Not a coffee drinker? Try one of my Superfood Latte Teas (click for free e-book with 5 recipes!) for a morning boost like Maple Chaga, Matcha-Maca, or Turmeric Chai! They are all dairy free and prepared with your choice of coconut or almond milk. You could also experiment with using an all natural coffee replacement such as Dandy Blend.
Turmeric Chai Superfood Tea
Cleaning out your pantry for Sugar-Free September…& becoming a more conscious cook!
There are some simple and easy steps that you can take to bring more awareness to what you are putting into your pantry..and therefore into your body (and that of your family).
I have selected some popular “food products” that unfortunately may still be found in the common pantry. Below, I share with you WHAT to replace it with, WHY you would want to replace it and HOW to become more educated on reading ingredient lists and food nutrition labels.
Bringing Mindfulness to Reading the Ingredient List
“Ingredients” that you want to be on the look out for when trying to purify your body, mind and spirit include sugar, high fructose corn syrup, partially/hydrogenated oils – especially soy, corn & canola (most likely GMO), maltodextrin, BHAT & BHT, the many names for MSG, and food colourings. For more types of added sugars of which to be mindful, see Sugar Explained by the Canadian Cancer Society. Although the packaged and processed foods you are eating at home may not be extremely high in sugar (i.e.: crackers, soups, frozen meals), they are filled with many other non-nutrient dense “foods”… or let’s say additives, fillers or preservatives.
Making the Lifestyle Change … Beyond Sugar-Free
You may want to start by first focussing on reducing sugar intake, or maybe you are ready to clean up shop a little bit more. Remember to make it work for you and your lifestyle and that small changes are more likely to last long term.
Pantry Makeover … Making Healthier Choices!
- Peanut Butter (Kraft, Jif, Skippy) ….TRY 100% natural peanut butter or any nut/seed butter without any added ingredients.
“Oh great! Only 1 gram of sugar in my favourite Kraft Peanut Butter”…. Not such great news, unfortunately. Although it may seem like a low amount of sugar, this product is not filled with only roasted peanuts… it contains all the the additives from the list above and is sweetened with refined and processed sugars.
I invite you to make the transition to all natural peanut butter or nut butters than can now be found at most local grocery stores. Look for brands that contain only nuts.. no added oils or sugar necessary. Want to take it to the next step? It’s so easy (and cost efficient) to make your own nut butter at home with a food processor. Add your own natural sweeteners like maple syrup and a pinch of Himalayan sea salt to preserve it and feel good knowing that you are conscious of what you are eating or feeding your family.
2. White Refined Sugar (baking, morning coffee)…TRY a natural sweetener such as Canadian pure maple syrup, honey or Medjool dates.
Numerous amounts of research shows that white, refined sugar is a very addictive substance and even more addictive than drugs like cocaine!!! Utilise this 30 day challenge and fundraiser as an opportunity to break free from any addictive relationships with sugar and start to feel the Health Benefits of going sugar free. Stay tuned for my series Sugar Free Essentials which includes a delicious and satisfying way to enjoy your morning cafe latte free of refined sugar! As for baking, replace sugar with dried fruit like dates or even mashed bananas. Get the recipe for a sugar free Zucchini Cranberry Loaf sweetened with ripe bananas.
3. Sugary Breakfast Cereals… TRY homemade granola or chia pudding.
Today, I am using the example of Frosted Mini Wheats, a store bough cereal promoted as a “nutritious and delicious bite size snack, whole grain, and a high source of dietary fiber.” This product contains 11 grams of refined sugar per serving, as do many cereals. The ingredients consist of: Whole grain wheat, icing sugar, glycerin, gelatin, bht. Vitamins and Minerals: iron, thiamine hydrochloride, d-calcium pantothenate, zinc oxide, pyridoxine hydrochloride, folic acid.
I strongly believe that there are alternate breakfast options to offer our body a daily source of fiber, vitamins and minerals without the icing sugar, gelatin (sorry vegetarians!) and BHT.
Trusting that these examples inspire you to become a more conscious cook!
Stay Tuned for more sugar free recipes including homemade Sweet and Spicy Rosemary Nuts… a delicious alternative to buying candied nuts or pre packaged trail mix.
Easy Overnight Chai Oats
Ingredients:
1 cup gluten-free rolled oats
2 cups almond milk or fresh homemade coconut milk *
1/4 cup raisins
1 inch piece fresh ginger root, grated
1/4 tsp ground ginger
1/4 tsp ground cardamom
freshly grated nutmeg, to taste (less than 1/4 tsp)
2 tsp cinnamon
ground clove and star anise (optional)
1/2 cup almonds or pecans, sliced
1/4 cup pumpkin seeds or sunflower seeds
1/2 tsp vanilla extract
1/4 tsp salt
1 Tbsp honey or maple syrup
*for canned coconut milk, add 1 cup coconut milk + 1 cup water.
Directions:
Mix all ingredients in a glass tupperware container and stir until well combined. Let sit overnight in the fridge.
Optional garnishes: fresh fruit like sliced banana or cubed apple. Add additional almond or coconut milk the next day before eating if needed.
Tip: Soaking the oats over night improves digestion and assimilation of the oats!
Makes 3-4 servings
Tastes of Autumn: Farm to Table Community Dinner
Dare 2 Dream Alpaca Farm (Mckerrow) and Registered Holistic Culinary Nutritionist, Lacey Budge, are coming together to create this special outdoor meal. Gather with friends and family to celebrate The Tastes of Autumn and experience the first ever Farm to Table Community Dinner. This special event was created with the community in mind and in honour of sharing only the freshest farm ingredients.
Lacey Budge will delight your taste buds with a rustic menu inspired by the season and ‘tastes of autumn.’ The meal will be prepared using the abundance of organic, fresh produce harvested from the gardens, as well as feature eggs and meat from the farms free roaming, corn free & GMO free fed chickens. The intention of the dinner is to bring the community together in gratitude of the autumn abundance and offer an authentic and delicious “farm to table” experience.
An example of possible menu items include Roasted beet salad; Roasted maple cinnamon squash; Roasted apple cider brussels sprouts; Roasted rosemary potatoes; Kale Caesar salad with farm fresh eggs; Mixed leafy greens salad; Apple infused Rustic Squash Soup, Classic Chicken & seasonal veggie soup; … And many other foods, based on the success of our 2016 crop!
The dinner will be a part of the 3rd Annual Alpaca Farm open house on October 2nd, 2016. FROM 4:30PM TO 6 PM – You are invited to join us for an ‘under a roof top’ Unique dinner experience! Dinner is complimentary and space is limited to 40 guests. Please contact lacey.budge@gmail.com or info@dare2dreamalpacafarm.com to reserve your space. A 50/50 draw and gift basket tickets will be available to express gratitude to the chef and the family farm.
From 9 AM – 4 PM you can:
Visit with the Alpacas, learn all about alpaca fibre and preparation techniques, meet your ‘local’ crafters, enjoy our own ‘corn roast’ & join in the fun while watching the children at play.
We have some amazing activities for you this year!
- Back by popular demand, children activities, face painting & craft table;
New This Year
- Maple the Cow (NOAFEM) will be visiting our farm – try your skills at milking a cow!
- Spinner and Weavers – demonstrating their awesome talents;
- Boreal Winery – premium hand crafted artisan ice cider and wines – from Warren, ON
- Split Rail Brewing –our own local brewing company – from Manitoulin Island;
- Dynamic Eventz – photo booth – Halloween props will be made available; create a ‘memorable’ photo shoot!
- Local crafters – come meet these wonderful artisans (soap, candle, jewelry, etc…)– a great opportunity to start your Xmas shopping early.
About the Chef
Lacey, @HolisticLacey, is inspired by all things food, especially when the ingredients are fresh, local, organic, seasonal veggies. Her meals are prepared with love and with the intention of bringing people together to enjoy simple, delicious, health conscious meals. Lacey is a self-taught chef who works as a plant based chef at Retreat Centers around the world, including Shanti Retreat and Farm of Life as well as offers one on one body, mind and spirit consultations to invite people to bring more balance and harmony into their lives. www.holisticlacey.com or @HolisticLacey on Facebook, instagram and youtube.
About Dare 2 Dream Alpacas & Sandy Loam Farm
A family venture – where we are working together to make our dreams come true. Alpacas and gardens go hand in hand; to create a world of wonders and healthy living.
Dare 2 Dream Alpaca Farm & Sandy Loam Produce is the home to child, parents and grandparents, who all thrive to create a natural, environmentally friendly and organic farm for all to enjoy! We invite you to come spend some time with our Alpacas, stop in and check out our fresh vegetables, brown eggs, and free roaming chickens; maybe even spend some time chatting with us. We enjoy sharing our love of life with everyone. http://dare2dreamalpacafarm.com/
Goin Seasonal Week 7: Immunity Boosting Garlic
As a member of the allium family, garlic, along with leeks and onions for example, contain high amounts of sulfur compounds. These compounds not only give garlic its potent smell, and strong flavour, but also contribute to its powerful healing properties.
Garlic is high in selenium, the heart health mineral, especially when grown in organic, mineral rich soil. It is also an excellent source of manganese, and B6, especially important for women. Believe it or not, garlic is also a rich source of Vitamin C.
Benefits of Garlic
- Strengthens the immune system
- Acts as an anti microbial, anti fungal
- Prevents or aids in reducing symptoms of infection (urinary tract, kidney, respiratory, yeast infection)
- Aids in digestion
- Reduces and regulates blood sugar and blood pressure
- Detoxifies the body and aids in removal of parasites
- Reduces acne and other skin infections
- Increases circulation and body temperature
- Improves metabolism
- Acts as an anti inflammatory
How to roast garlic + Preparing an organic, free range whole roasted chicken from Dare 2 Dream Farm
Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.
Goin Seasonal Week 6: Go Green with protein powerhouse peas!
Fresh green pea and mint dip, guacamole with a twist, pesto & green bean salad with corn, cherry tomatoes and basil….With shelled green peas readily available at the market this time of year, I have begun to add a scoop of peas to my green smoothie for a boost of protein and important vitamins and minerals.
Get the Recipes + Nutritional Info on Green peas… a protein powerhouse !
Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.
Goin Seasonal Week 5: Zucchini Bruschetta {no bread!} + raw hummus
You won’t miss the bread in zucchini bruschetta! Fresh tomatoes, basil, garlic, balsamic vinegar and a sprinkle of cheese sits atop the roasted zucchini. Skip the bread for this one!
Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.
Week 5: Zucchini
Zucchini Bruschetta + Raw Zucchini Hummus …
Welcome to Holistic Lacey | Nourishing body, mind, heart & spirit 