Five Minute Mexican Chocolate Pudding (Plant-Based!)

Servings: 6

Ingredients: 

• • 1 (14-ounce) package of soft or silken tofu

  • 1 cup soy milk or unsweetened milk of choice

  • 2 TBSP cocoa powder

  • ¾ cup dairy-free chocolate chips

  • 1 tsp vanilla

  • ½ tsp ground cinnamon

  • 2 TBSP date sugar

  • ⅛ tsp salt

  • For garnish: Whipped coconut cream (or dairy-free whipped topping) and shaved dark chocolate

Directions

1. 1. Place all the ingredients in a microwave-safe bowl and microwave for 2 minutes or until the milk and tofu feel warm.

   2. Use an immersion blender (or transfer the contents of the bowl to a standing blender) to puree the ingredients until smooth and chocolatey.

   3. Pour into six individual ramekins and refrigerate for at least 2 hours to firm up.

   4. Serve topped with whipped topping and dark chocolate shavings.

Carrot Cake Overnight Oats 

Prep Time: 5 min

Makes:1 ½ cups

Ingredients:

• ½ cup rolled oats (regular, not instant)
  
• ½ cup carrot (shredded)
  
• 2 Medjool dates (pitted and chopped)
• 1 TBSP flaxseed (ground)
  1 TBSP pumpkin seeds
• 1 tsp ground cinnamon
• Pinch ground nutmeg
• 1 cup unsweetened almond milk, plus more for serving

Optional: toppings such as hemp seeds, chopped pecans, almond butter, and/or raisins. 

Directions:

1. Combine the oats, carrot, dates, flaxseeds, pumpkin seeds, cinnamon, nutmeg, and almond milk in a glass jar.
2. Cover and chill for 2 hours, or up to 2 days. Stir in toppings (if desired) and add additional milk, if needed.

Recipe from: https://www.forksoverknives.com/recipes/vegan-breakfast/carrot-cake-overnight-oats/

Carrot Soup

Prep Time: 35 min

Makes: 4 servings

Ingredients: 

• 2 lbs. potatoes (peeled and chopped)
• 1 ½ large carrots (peeled and chopped)
• 1 large onion (peeled and chopped)
• 8 cups vegetable broth (no oil)

Optional: ½ tsp Dijon mustard, ⅓ cup nutritional yeast, ½ tsp cracked black pepper. 

Directions:

1. 1. Over high heat, in a non-stick large pot, add 2 TBSP of vegetable stock and onions. Sweat until translucent.
   2. Add chopped carrots, potatoes, and remaining vegetable stock and cook until softened.
   3. Bring to a boil, then turn the stove top down to medium-low heat. 
   4. Optional – stir in black pepper and Dijon mustard.
   5. Simmer for 15 minutes, the potatoes and carrots should be very soft.
   6. Turn the heat off.
   7. Stir in nutritional yeast.
   8. Puree the soup using an immersion blender (or regular blender), and blend until a smooth rich texture is achieved.
   9. Garnish as desired and serve warm.

Karen Notes: 

• The basic soup has only 4 ingredients!
• I usually add a few more carrots (about 1 cup)  and a pinch of turmeric, so that the color of the soup is a more vibrant orange (and also gives it an antioxidant boost).

Recipe from: https://plantbasedfolk.com/4-ingredient-potato-soup/#recipe

24-Carrot-Gold Dressing

Prep Time: 10 min

Makes: ¾ cup

Ingredients: 

• ½ cup carrot (cut into discs or small chunks)
• ⅓ cup water
• 1 ½ TBSP red wine vinegar 
• 1 – 1 ½ TBSP tahini 
• 1 TBSP pure maple syrup
• ½ tsp chickpea miso
• ½ tsp fresh ginger (roughly chopped) or 1/4 dried ginger*
  
• ¼-½ tsp salt

Directions: 

1. Using an immersion or regular blender, puree all the ingredients until very smooth.
2. Serve (or refrigerate).
3. Will keep about 4-5 days in the fridge.

* Note: Fresh ginger has a better flavor than dried (but it will due if that is all you have).

Recipe from: https://www.forksoverknives.com/recipes/vegan-sauces-condiments/24-carrot-gold-dressing/

Pumpkin Hummus

Servings: 4

Quick and easy.  Use it on sandwiches, as a salad topper or vegetable dip, and more!

Ingredients: 

• 1 15-ounce can (drained) or 1 ¾ cup cooked chickpeas 
• 1 cup pumpkin puree or roasted pumpkin
• 1 teaspoon salt
• ½ teaspoon chili powder
• ½ teaspoon ground cumin
• 2 TBSP tahini
• 1-2 TBSP vegetable broth (or water)
• 2 TBSP lemon juice
• 3 cloves garlic or ¾ tsp granulated garlic or ⅓ tsp garlic powder
• Optional: ¼ to ½ tsp smoked paprika

Directions: 

1. Place all of the ingredients in a food processor or blender or use an immersion blender to process until smooth and creamy. 
2. Add 1-2 TBSP of vegetable broth (or water) if the hummus is too thick. 
3. Adjust seasonings to your preference. 
4. Enjoy!

Adapted from and image courtesy of: https://littlesunnykitchen.com/pumpkin-hummus/

1-Pot Pumpkin Black Bean Soup

Servings: 4

This Thai/Mexican-influenced soup is easy to make, versatile, and satisfying.

Ingredients: 

• 1-2 cups + 2 additional TBSP vegetable broth (or water)
• 1 ½ cups diced white or yellow onion (or shallot or red onion)
• 3 cloves minced garlic (or 1/3 tsp garlic powder)
• 1 tsp fresh minced ginger (or ½ tsp ground ginger)
• 1 medium jalapeño, minced (seeds and stem removed)
• 1 small sweet potato, diced (skin on or off, your choice)
• 1 (15-oz.) can diced fire roasted tomatoes with green chilies
• 1 ½ – 2 tsp ground cumin
• 1 tsp chili powder (or add more to taste)
• 1 (14-oz.) can light coconut milk (or sub full fat for a creamier soup)
• 1 cup canned (or fresh) pumpkin pureé (or add more for more pronounced pumpkin flavor)
• 2 (15-oz.) cans of black beans (drained) or 3-3/12 cups cooked black beans
• 2-3 Tbsp lime juice
• Salt to taste

Optional

• 1/4 tsp ground coriander 
• 3 cups chopped greens (such as kale or spinach)
• Fresh cilantro (for serving)

Directions: 

1. In a large soup pot (over medium heat), sauté onions in 2 TBSP vegetable broth (add more if needed) until translucent — about 4-5 minutes — stirring occasionally.
2. Add minced garlic, ginger, and jalapeño and continue cooking for 1 minute or until fragrant.
3. Add diced sweet potato and sauté for 2-3 minutes.
4. Add diced fire roasted tomatoes, 1 cup vegetable broth, cumin, chili powder, and coriander (if using) and bring to a low boil.
5. Reduce heat to a simmer, cover, and cook until sweet potatoes are tender (about 5-10 minutes).
6. Add coconut milk, pumpkin purée, and black beans.
7. For a thinner consistency, add more broth.
8. Cover, return to a simmer, and cook for 5-10 minutes to allow flavors to develop.
9. Add 2 TBSP lime juice.
10. Taste test and adjust as needed, adding more lime juice for acidity, chili powder for heat, cumin for smokiness, coriander for floral notes/depth of flavor, or salt to taste.
11. Stir in chopped greens (optional), cover, and cook on low until wilted (about 3-5 minutes).
12. Serve as is, or with your favorite grain of choice.
13. Optional: Garnish with chopped cilantro.

Adapted from and image courtesy of: https://minimalistbaker.com/1-pot-pumpkin-black-bean-soup/#wprm-recipe-container-46822

Pumpkin Bread

Servings: 8-10 slices

Ingredients: 

• 2 cups flour of choice (I use this gluten-free option: 1 cup oat flour, 1/2 cup buckwheat flour*, and 1/2 cup almond flour)
• 1/2 – 3/4 cup date or coconut sugar
• 1 tsp baking powder
• 1 tsp baking soda
• 1 TBSP pumpkin pie spice (or 1 tsp cinnamon, 1 tsp ginger, 1/2 tsp nutmeg, ½ tsp allspice, and ¼ tsp cloves)
• ½ tsp salt
• 1 can (15 oz) 100% pumpkin puree or 1 1/2 cups fresh pumpkin puree
• 1/3 cup plant-based milk of choice (I like to use soymilk) 
• 1/3 cup unsweetened applesauce (or use an additional ⅓ cup of plant-based milk)
• 1-2 tsp vanilla

Optional:

• 3/4 cup chopped dates and/or raisins
• 2 TBSP ground flaxseed
• ½ cup rolled oats
• Pepitas (for topping)

Directions: 

1. Line 9 x 5 loaf pan with parchment paper.
2. Mix dry ingredients – in a medium size bowl, combine flour, sugar, baking powder, baking soda, spices, and salt. 
3. Mix in – dates, raisins, and/or oats – if using.
4. Mix wet ingredients – in a small bowl, combine pumpkin puree, plant-based milk, applesauce (if using), and vanilla.
5. Add the wet mixture to the dry mixture and mix well (no flour clumps). However, be careful not to over mix.
6. Taste batter, adjusting flavor and/or sweetness to your taste.
7. Sprinkle some pepitas on top of the bread – if using.
8. Pour batter into the parchment-lined loaf pan.
9. Bake for 55 – 60 minutes at 350 degrees.
10. Let cool for  5 – 10 minutes.
11. Remove from the loaf pan and transfer bread to a wire rack to cool slightly before serving.
12.  Enjoy!

Note: *Buckwheat flour substitutions = use more oat or almond flour, brown rice flour, all-purpose gluten-free flour, or whole wheat flour (if it doesn’t need to be gluten-free).

Adapted from and image courtesy of: https://simple-veganista.com/pumpkin-loaf/#tasty-recipes-8825-jump-target

Carrot Cake Bars

Yields (approx.): 16 bars

Ingredients: 

• 2 cups chickpeas (cooked & drained)
• 2 medium sized carrots (grated)
• 1/2 cup almond flour (or coconut flour)*
• 1/2 cup almond butter (or sunflower butter)
• 1/2 cup date sugar (or coconut sugar)
• 2 TBSP molasses
• 1/3 cup unsweetened plant-based milk (soy, oat, almond, etc.)
• 1 tsp vanilla extract
• 1 tsp baking powder
• 2 tsp cinnamon powder
• 1/2 tsp nutmeg powder
• ½ tsp ginger powder
• ½ tsp salt
• Optional: 1/2 cup walnuts (chopped), ½ cup pineapple (chopped), and/or ½ cup golden raisins

Directions: 

1. Preheat the oven to 350 F. Line a 8×8 baking pan with parchment paper.
2. Mix all ingredients (except walnuts, pineapple, and/or raisins) in a food processor until well-combined. 
3. Add in walnuts, pineapple, and/or raisins if using.
4. Mixture should be thick.
5. Adjust sweetness if needed.
6. Bake for 40-45 minutes or until a toothpick comes out clean. 
7. Allow to cool for 15 minutes before removing from the pan. Allow to cool completely.
8. Enjoy!
9. Store in the refrigerator (and they freeze well, too). 

Notes: 

• *Any flour you have on hand will work, too (whole wheat, gluten-free, etc.).
• I skipped adding frosting to these bars in order to keep them healthier (no oil and less sugar this way) and to reduce a potential mess (especially when eaten on the go)!

Adapted from: https://balancingandie.com/vegangrainfreecarrotcakeblondies/

Chocolate Peanut Butter (or other Nut/Seed) Energy Balls 

Yields (approx.): 14 balls

Ingredients: 

• 1 cup (150 g) chickpeas (canned/cooked)
• ¾ cup (120 g) regular pitted dates
• 2 TBSP (9 g) raw cacao (or cocoa) powder
• 2 TBSP peanut butter (or other nut/seed butter of your choice)
• ¼ tsp salt
• ¼ cup shredded coconut 

Directions: 

1. Put all ingredients except coconut flakes into a food processor. Blend until well-mixed (about a minute).
2. Mix in the coconut flakes by hand.
3. Roll the mixture into balls. 
4. Chill for at least 1 hour in the refrigerator.
5. Enjoy! 
6. Store in the refrigerator (or they freeze well, too).

Karen’s additional recommendations: 

• The original recipe has you roll the balls in the coconut flakes.  By mixing them in before you roll the balls, this reduces the potential eating mess (especially when eating on the go).
• To improve the consistency of the balls (make less mushy), consider adding ½ cup rolled oats (hand mix in after processing). 
• To add more chocolate flavor (and to also improve the texture) of the balls, consider adding ¼ cup cacao nibs (hand mix in after processing).
• Added a dash of cinnamon along with the other main ingredients (this also enhances the chocolate flavor).
• To add more peanut flavor (and crunch), consider adding ¼ cup chopped peanuts or other nuts/seeds of your choice (hand mix in after processing).

Adapted from: https://wellnessdove.com/healthy-vegan-chickpea-energy-balls/

Crispy Cheesy Chickpeas (Health”ier” Goldfish)

Yields (approx.): 18 servings

Ingredients: 

• 6 cups chickpeas (canned/cooked)
• 2 TBSP vegetable broth
• 3 cloves garlic (minced) or 1 tsp garlic powder
• ¼ cup nutritional yeast
• 1 tsp salt
• Optional: a dash or two of chili powder, smoked paprika, black pepper, etc.

Directions: 

1. Preheat the oven to 400°F/200°C.
2. Rinse chickpeas and spread out on a parchment-lined (or silicone) baking sheet.
3. Roast for 20 minutes.
4. While the chickpeas are roasting, combine nutritional yeast, minced garlic (or garlic powder), and salt in a small bowl.
5.  After the chickpeas have roasted for 20 minutes, transfer them to a large metal or glass bowl.
6. Coat the chickpeas with vegetable broth.
7. Sprinkle in the spice mixture from the small bowl (nutritional yeast, garlic, salt) and stir to thoroughly cover the chickpeas.
8. Spread the chickpeas back on the parchment-lined (or silicone) baking sheet.
9. Bake for another 20 minutes.
10. Stir (so the chickpeas bake evenly).
11. Bake for another 5-10 minutes, or until crispy. Turn the broil on for an extra 5 minutes for extra crispiness.
12. Let cool.
13. Enjoy!
14. Store in an airtight container.

Note: It is important to roast the chickpeas for the first 20 minutes without the seasoning on them.  Don’t skip this step! Otherwise the seasonings tends to burn.

Adapted from: https://raepublic.com/oven-roasted-cheesy-vegan-chickpeas/#recipe

Spicy BBQ sauce

Yields (approx.): 1/3 cup of sauce

Ingredients:

• • 2 TBSP Sriracha (or hot sauce of choice)

• •  1 TBSP tamari (or soy sauce)

• • 2 TBSP honey (I use date syrup or maple syrup instead)

• • 1 TBSP rice vinegar

• • 2 tsp minced garlic or ½ tsp garlic powder

• • Karen’s optional ingredients (to make it extra spicy): 1 tsp ground red pepper flakes and/or a pinch of cayenne pepper.

Directions: 

• • Put all of the ingredients into a sauce pan.  

• • Cook until it boils for 2-3 minutes.  

• • Drizzle it onto roasted cauliflower, baked tofu, pizza, Tex-Mex salads, etc.

Note:

• •  This is Asian-inspired, but we put it on everything!  Therefore, I quadruple the recipe when I make it.

Here’s a simple Roasted Cauliflower recipe that pairs nicely with the BBQ sauce.

Karen’s adjustments to this recipe:

• • I skip the oil and put the cauliflower on parchment paper.

• • To minimize chopping – use 1 lbs bag of frozen cauliflower instead of fresh.
    • •  If you don’t have time to thaw it ahead of time, just add some additional baking time (5-10 minutes).

• • If using fresh, I roast the stems, too (don’t throw them away!).

Adapted from: https://www.xoandso.com/2018-crispy-and-spicy-honey-garlic-tofu/

Basic Stir-Fry Sauce

Yields (approx.): 1 cup of sauce

Ingredients:

• • 2/3 cup vegetable broth

• • 1/4 cup tamari (or soy sauce)

• • 1 TBSP date syrup, maple syrup, or molasse

• • 2 tsp. rice vinegar

• • 2 cloves minced garlic (or 1/2 tsp garlic powder)

• • 1-2 tsp. freshly grated ginger (or ¼-1/2 tsp ginger powder)

• • 1 Tbsp. cornstarch or arrowroot (more for thicker sauce)

Directions (with Karen’s adjustments):

• • Add all of the sauce ingredients to a small bowl and whisk to combine (or add to a Mason jar, seal lid, and shake.)

• • To minimize chopping vegetables: in a large pan (or wok) sauté 8-10 cups (approximately 2 20-ounce bags) frozen vegetables (of your choice) in ¼ cup vegetable broth (or cooking wine) until the vegetables are at your desired level of softness.
    • • You don’t have to thaw the vegetables ahead of time.

• • Pour stir-fry sauce on top of your vegetable and cook until both the vegetables and sauce are warm.

Adapted from: https://www.thegardengrazer.com/vegan-stir-fry-sauce/#recipe

Tahini Dressing

Yields (approx.): 1/2 cup of sauce

Ingredients:

• • ¼ cup  tahini (stir before measuring)

• • 2 TBSP tamari or low-sodium soy sauce

• • 1 TBSP date syrup (or maple syrup)

• • 2 TBSP warm water (or more if needed)

• • ¼ tsp. garlic powder

• • Optional: 1 lime juiced (about 2-3 TBSP)  + the lime zest 

Directions:

• • Cook the soba noodles according to the package’s directions, stirring occasionally.  Once done, rinse the noodles under cold water and drain well.

• • In a bowl, whisk the ingredients together.  

• • The sauce should not be too thick or thin, it should pour out of the bowl easily and with a little assistance from a spoon or spatula.  If it’s too thick add an additional tablespoon of warm water at a time to thin it out.

• • In a bowl, toss the noodles and sauce together.

Karen’s adjustments

• • I usually skip the edamame and additional vegetables mentioned in the recipe, since I usually serve the soba noodles alongside the stir-fried vegetables mentioned in the other recipe.

Adapted from: https://www.threelittlechickpeas.com/creamy-tahini-soba-noodles/#instructions

Cultivating “Yikes” Moments

Several weeks ago, on the eve of Epiphany (January 6th), I texted a life-long mentor/friend/colleague in ministry, with one of my epiphanies for the year, thus far.  I wrote, “Some of the seminarians currently in school right now were born in 2000 and 2001.  Yikes!”  

The fall of 2001 is when my husband and HSHC co-founder, Travis, and I started our studies at Princeton Theological Seminary… the year some of the current students were born.  Where had the time gone?

My friend responded by saying, “And Happy Epiphany (Eve) to you!  “Yikes!” is the appropriate response to life’s epiphanies.  It captures the wonder and worry, the awe and apprehension, which accompany the beam of new understanding in one’s head and heart…”

As mentioned in the introduction to this newsletter, this year, we will be examining some of the “pressures points” in our lives.  This will be centered on the pressures to be – perfect, popular, and productive – and how all of these can cause us stress, potential health problems, and decreased wellbeing.  More specifically, our quarterly newsletters, Summer Series (June 30 – July 21st), and other educational opportunities will all be focused around this theme.

In addition to investigating each of these “pressures,” we will also provide some (hopefully) helpful strategies to respond to them in a more healthful manner.  For example, in each of our newsletters, we will provide information about a variety of spiritual practices that can help to offset the negative impact that “pressure points” can have on our lives.

It is our hope that, through bringing about awareness about these pressures and pausing for reflection through the various spiritual disciplines, God will provide us some “Yikes” moments – opportunities to see what is in front of us this year with new understanding in our heads and hearts.

We hope you will join us… but no pressure. 🙂

May all be well,

Rev. Dr. Karen Webster

HSHC Co-founder/Executive Director

“Arise, shine, for your light has come, and the glory of the Lord has risen upon you.” – Isaiah 60:1 NRSVUE

January 2024 Recipes

Apricot/Pecan/Coconut Bar – Using “Ultimate” Formula (Makes 12 Bars)

Ingredients (and an example shown in the photo above):

• • 15 oz. can of beans or 1-1/2 cups cooked beans (rinsed and drained) – we used navy beans.

• • 1-1/2 cups of oats (rolled or instant) – we used rolled oats.

• • 1 cup dry base ingredient – we used 1/2 cup pea protein powder and 1/2 cup buckwheat flour. 

• • 1 cup stir-ins – we used 1/3 cup dried apricots, 1/3 cup chopped pecans, 1/3 cup coconut flakes.

• • 1/2 cup binder – we used pumpkin puree.

• • 1/4 cup sweetener – we omitted this and doubled the amount of the next ingredient. 

• • 1/4 cup soft (sweet) fruit – we used chopped dates.

• • 1/4 teaspoon sea salt – which we used.

• • Optional: 1 teaspoon of extract – we used vanilla extract.

• • Optional: 1 teaspoon of dry spice – we used 1/2 teaspoon ground nutmeg and 1/2 teaspoon ground ginger. 

Directions:

• • In a food processor or blender, combine all of the wet ingredients.

• • Add the oats and dry base ingredients and pulse (just to combine).  

• • Add stir-ins and pulse again (just to combine).
    • • If the consistency seems spreadable, you’re good.  

• • If it’s too dry, add 1/4 cup of water.

• • If it’s too runny, add an additional 1/4 cup of the dry base ingredient.

• • Line a 9×13 pan with parchment paper and then spread mixture into pan.

• • Bake at 350 degrees for 15-18 minutes.

Note: You’ll have the most success if you use unsalted, unsweetened versions of the ingredients, and control the sweetness and saltiness through the sweetener and added salt.

Recipe comes from – https://www.nomeatathlete.com/homemade-energy-bar-recipe/

Carob Bars and Bites (Makes 16 Servings)

Ingredients:

• • 2 cup dates*

• • 1 cup nuts (walnuts, almonds, pistachios, etc.) and/or large seeds (sunflower, pumpkin, etc.) 

• • ½ cup small seeds (hempseed, chia, sesame and/or coarsely ground flaxseed)

• •  ½ cup oats (rolled or quick)

• • 1/4 cup carob powder**

• • 2 teaspoons vanilla extract

• • 1/4 teaspoon salt

• • 1/4 cup water (adjust as needed)

Directions:

1. 1. Put all ingredients in a food processor.
   2. Pulse until everything is mostly broken down (still with some bigger chunks, not pulverized). It should hold together nicely if you squeeze some of the mixture between your fingertips.

To make bars: line a 9 x 9 pan with parchment paper and compact the mixture into the pan firmly.  

• • This is an important step!  If you don’t press down the mixture well enough, the bars will turn out crumbly.

• • Put the pan in the refrigerator for 30 minutes to allow it to firm up before slicing it into bars.

To make bites: roll the mixture into small bite-size bites (slightly smaller than a donut hole) and put the bites on a plate in a single layer so they can “set.”

• • Put the plate in the refrigerator for 30 minutes to allow the bites to firm up.

• • Once they are set, they can be gently stacked and stored in airtight container in the refrigerator.

Notes:

* If your dates are dry (not soft to the touch), soak the dates for 30 minutes (and thoroughly drain off the water) prior to making this recipe. 

** One can buy carob powder at a natural food store or online.  I prefer to use medium roasted carob powder.

*** These bars/bites freeze really well!

Recipe adapted from: https://www.kindearth.net/carob-cosmos-bars-with-hemp-no-bake-vegan-gluten-free-no-refined-sugar/

Trail Mix Bars (Makes 16 Bars)

Ingredients:

• • 2 1/2 cup mixed nuts & seeds trail mix (whatever combination you like) 

• • 1 1/2 cups rolled oats (not instant)

• • 1  1/2 cup chopped dried fruit (apples, apricots, cranberries,  dates, raisins, figs, etc.) 

• • 1/2 cup flour (oat flour or other flour of choice)

• • 1/4 cup ground flax seed 

• • ½ – 2/3 cup unsweetened apple sauce (or 3 thoroughly mashed bananas)

• • 1 cup nut or seed butter (peanut, almond, sunflower, etc.) 

Directions:

• • Line an 8″x 8″ (or so) baking pan with parchment or wax paper such that the paper hangs over the edges.

• • Put all of the dry ingredients in a large mixing bowl and mix to combine.

• • Add the wet ingredients and mix to combine.

• • Place mixture into the prepared pan (pressing down firmly with the palm of your hand and distributing as evenly as possible).

• • Allow the pan to sit in the freezer for approximately 1 hour or overnight in the refrigerator. 

• • Remove pan from freezer/refrigerator. 

• • Lift the block of mixture from the pan by lifting up on the parchment paper. 

• • Set slab down and gently peel paper away. 

• • Slice slab diagonally into 8 long bars and then cut each long bar in half to create a total of 16 bars.

• • Store in the refrigerator.

“Lightening Up” Expectations 

With the holiday season close upon us, it’s natural for our stress levels to start to rise.  Why does this happen in such a predictable pattern every year?  Perhaps, in part, it’s the expectations we set for ourselves and others.  We may make it our mission to set the perfect table, find the cutest photos for holiday cards, create boxes filled with homemade goodies, or find the perfect gifts for everyone on our list.  

Or perhaps some of our stress and expectations fall along relational lines.  We expect the headstrong child to return home for the holidays, estranged relatives to reconcile, and neighbors to get along.

However, I would like to encourage you to reflect upon your holiday expectations (or other expectations that you are wrestling with right now) and consider whether you can lighten any of them up.  I know for me, my “middle-aging” body has forced me to reflect on some of my personal expectations.

In September, I ran the Berlin marathon—a goal which took two years of planning.  First, my goal was to qualify and, second, to run under my target time.  

Did I meet my expectations?  Yes and no.

Yes, I qualified for the 2023 Berlin marathon. 

Yes, I completed it within my target time.

No, I did not expect that now, almost two months later, I would need to completely stop running (something I have not done in more than fifteen years other than an occasional week here or there) to give my body time to heal.

While slowing down has certainly been challenging, it has also shed some new light on my holiday and future expectations.  As we head into this holiday season, I have been reminded that:

• Some expectations we set are realistic, and some are not.
• Sometimes, there is a cost to meeting ours or others’ expectations.
• Sometimes, expectations will be met, but perhaps not within the timeframe we initially set or in the way we envision.

So…how do we deal with this tension between planning for anticipated outcomes and accepting reality as it unfolds?

Scripture speaks of Jesus as the light of the world (John 8:12).  When we, as disciples, walk in the light, we gain increasing clarity about who and what  to center our lives around: Jesus and Love.  

In this season when daylight doesn’t last as long as we would like, we can set aside more time to soak in the light of God’s word.  Doing so will help us shine Christ’s light and love and establish healthier expectations of what that looks like in practical terms.  

It will also give us a sacred space in which to recharge during this busy season.  We are told not to cover our light under a bushel basket, but this does not mean our light has to be “always on.”  Seeking activities that replenish rather than drain our energy may translate into paring down your holiday feast to give yourself more time to spend with family.  For me, slowing down has enabled me to be gentler on myself and others when we don’t meet my expectations. 

So this season, when you sense your spirit tiring, why not respond to God’s open invitation to walk and talk out in the sunshine (of course, for those of us living in colder climates, this may mean throwing on another layer or two!)? This activity is doubly beneficial because spending time in the physical light (sunshine) also improves our health in multiple ways.  For us humans, light is essential for healthy bones, mental wellbeing, immune and neuromuscular function, glucose regulation, and decreasing some forms of cancer and other diseases.

In addition, spending time in nature gives us the opportunity to connect with plants, which need sunshine as much as we do.  In plants, light generates food (photosynthesis), creates new growth cycles, and promotes healthier development.  Being outside also reminds us how connected we are to all of creation and gives our own body a chance to relax. 

As counterintuitive as it might feel at first, the next time you’re overwhelmed by expectations (like the endless to-do list), I want to encourage you to pause and plug into the various sources of life-giving light that are all around you. 

To learn some more tips and strategies for establishing and nurturing healthier expectations, we have provided a few resources in the “Health Highlight” section of our newsletter. 

May the light of Christ shine upon you this holiday and into the new year,

Karen Webster

HSHC Co-founder/Executive Director

*Photo Credit: Canva

Lightened Up Holiday “Classic” Recipes

Raw Cranberry-Orange-Apple Relish

Ingredients:

• 16 oz. cranberries (fresh or thawed frozen, not dried) 
• 1 navel orange or two tangerines/mandarins (cut into slices, we like to include the peel as well)* 
• 1 large apple (cored and coarsely chopped) 
• 3/4 cup dates and raisins (we use ½ dates, ¼ raisins, but you can use just one or the other)

Directions:

1. Place all ingredients in a blender or food processor and mix until well combined! 
2. You might have to scrape down the sides a bit to make sure everything is mixed together! 

Notes:

* We highly recommend using organic citrus (if feasible), especially if the fruit is imported.  For more information about the health concerns of conventional citrus, click here.  Apples are also on the “Dirty Dozen” list, so we encourage the use of organic apples as well.  

Adapted from: https://www.plaidandpaleo.com/2016/11/raw-orange-cranberry-relish.html

Mushroom Gravy (8 servings)

Ingredients:

• 2 Tablespoons vegetable broth or cooking wine
• ⅓ cup onion (finely chopped)
• 16 ounces mushrooms (sliced)
• ½ Tablespoon tamari (or soy sauce if gluten isn’t a concern)
• 2 garlic cloves (minced)
• 1½ Tablespoons fresh thyme leaves (or 1.5 teaspoons dried) 
• ½ Tablespoon chopped rosemary (or ½ to ¾ teaspoon dried)
• ¼ cup all-purpose flour (gluten-free thickener options → sweet rice flour, tapioca flour, potato starch, or cornstarch)*
• 3 cups vegetable broth
• Sea salt and freshly ground black pepper

Directions:

1. Heat the 2 Tablespoons vegetable broth or cooking wine in a large skillet over medium heat.  
2. Add the onions and cook until soft (about 4 minutes).
3. Add the mushrooms and cook until soft (about 8 to 10 minutes).
4. Stir in the tamari, garlic, thyme, and rosemary.
5. Sprinkle the flour* over the mushrooms and stir (about 1 minute).
6. Add the broth and simmer until thickened, whisking often (about 20 minutes). 
7. Season with salt and pepper to taste.

Notes:

* To make this recipe gluten-free:

• Omit the flour in step 5.
• Before adding the broth to the skillet in step 6, spoon a few tablespoons of the vegetable broth into a small bowl.  
• Add 2 Tablespoons of your gluten-free thicker and stir until smooth.  
• Pour this mixture back into the pan and stir until the gravy thickens (1-2 minutes).

Adapted from: https://www.loveandlemons.com/mushroom-gravy/#wprm-recipe-container-52727

Pumpkin Pie (or 16 mini-pies)

Ingredients:

Crust

• 2 cups rolled oats (use certified gluten-free for a GF option)
• 2/3 cup dates (pitted, packed)
• 1/3 cup nut or seed butter
• 1/8 teaspoon sea salt (omit if nut or seed butter has salt)
• 2 Tablespoons plant-based milk (or more if needed to bring the crust together)

Filling

• 1 15-oz can (398ml) pumpkin puree (not pumpkin pie filling)

• 2/3 – 3/4 cup raw cashews (2/3 for slightly softer set, 3/4 for firmer)*

• 1/3 cup plain or vanilla unsweetened plant-based milk (we prefer soy because of its thickness, but the choice is yours)

• 2/3 cup dates (pitted, packed)

• 2 teaspoons lemon juice

• 1 Tablespoon arrowroot powder (or sweet rich flour, tapioca flour, potato starch, corn starch – all of these are gluten-free)

• 1 Tablespoon pumpkin pie spice (or 1 1/2 teaspoon cinnamon, ½ teaspoon ground ginger, 1/4 teaspoon freshly ground nutmeg, 1/4 teaspoon allspice, ¼ teaspoon ground cloves, optional – ¼ teaspoon ground black pepper)*

• 1/2 teaspoon vanilla extract (or 1/4 teaspoon vanilla bean powder)

• 1/4 teaspoon salt

Directions:

• Make the crust.

1. • In a food processor/blender (or we use an immersion blender in a 1-quart mason jar → less clean up), add the oats, dates, and salt for the crust.
   • Puree until fine and crumbly. 
   • Then add the nut or seed butter and puree (about 1 minute).
   • Add the plant-based milk and pulse through until the mixture becomes sticky (it should hold together when pressed/pinched).
   • If it’s not holding together, add a little more plant-based milk, 1 teaspoon at a time, until it does. You shouldn’t need more than another 3-4 teaspoons (unless your dates are dry and you may need a bit more).

• Make the filling.

1. • In a food processor/blender/using an immersion blender – purée all the filling ingredients together until very smooth, scraping down the sides of the bowl as needed.

3a. For making a pie (we use a glass pie plate).  

• Be sure to first lightly wipe the inner surface with a dab of oil (or spray).
• Press the crust mixture in the prepared pie plate with your fingers until evenly distributed on the base and a little up the sides of the plate (not fully up the sides to prevent burning of the crust).
• Pour the pie filling into the pie crust and gently tip back and forth to distribute evenly.
• Bake at 400°F for 10 minutes (we don’t preheat the oven), then reduce heat to 350°F and continue to bake for 25 minutes, until the pie is golden and has mostly set (temperature reaches 180°F, the center may be soft, but it will set further as it cools).
• Remove from the oven and transfer to a cooling rack. Let cool completely before slicing and serving (can refrigerate to chill first).

3b. For making 16 “mini” pies (we use a 24-slot mini tartlet pan, a mini 

cupcake pan should also probably work, but we haven’t tried that.)

• Be sure to first lightly wipe the inner surfaces WELL with a dab of oil (or spray).  Or, if using cupcake liners, you can skip the oil.
• Divide the crust into 16 doughnut hole sized balls.
• Press crust into the individual mini-tartlet pan spaces.
• Put approximately 2 Tablespoons of the pie mixture on top of each of the 16 individual pie crusts.
• Bake at 400°F for 10 minutes (we don’t preheat the oven), then reduce heat to 350°F and continue to bake for 12-15 more minutes, until the pie is golden and has mostly set (temperature reaches 180°F, the center may be soft, but it will set further as it cools).
• Remove from the oven, transfer to a cooling rack. Let cool completely before removing (from the pan) and serving (can refrigerate to chill first).

4. Serve with: plant-based whipped cream, plant-based vanilla ice cream, or other topping of choice.

Notes:

* To make this nut-free use raw, unsalted, sunflower seeds.

Adapted from: https://dreenaburton.com/pumpkin-pie-vegan-soy-free-gluten-free/#recipe

Unearthed Understanding

Last month, Travis and I spent a week at my family’s cabin near Lake Tahoe, California.  As we planned the trip, we realized how curious we both were to see how much things had changed since last summer (when California was in a severe drought) versus this summer (after a very wet and snowy winter, particularly at Lake Tahoe!).  As we expected…everything was lush and green.  However, the wildflowers were unlike anything we had ever seen before, in some cases, literally!  

Intrigued, I found myself asking – how is it possible, after spending 45+ years of my life going to our cabin, that I have never seen something as remarkable and/or painful looking as the “Sierra Gooseberry” or as tasty as a “Thimble Berry” (yes, they are safe to eat!).  And what caused a guy with a large machete (no joke!) to wander by our cabin and chop down some “Woolly Mullein,” plants which I hadn’t paid much attention to in the past?  What was going on? 

After a little investigation, I discovered that I hadn’t noticed these plants before due to a combination of factors.  Yes, last winter’s significant precipitation played a part.  However, it was more the fact that in the fall of 2021, the National Forest Service thinned out a significant number of trees around our cabin as a fire precaution.  While fewer trees definitely increased the amount of sunlight around our cabin, the biggest reason these plants had “suddenly appeared” was that the soil had been disturbed by the logging trucks. 

It turns out that – Sierra Gooseberry, Thimbleberry, Bull Thistle and Wooly Mullein – all prefer, and in many instances thrive in, soil that has been disturbed.

What can this “disturbed” soil teach us about faith? 

Over the last several years, the farming and home gardening communities have increasingly focused on not disturbing soil, because disturbing soil disrupts its structure, decreases its carbon content, and accelerates erosion, among other challenges.  [To learn more, click here.*]

However, in this instance, was the movement of the soil around our cabin good or bad?  Both.

The soil stirred up around our cabin by the logging trucks caused beneficial plants like the Sierra Gooseberry and Thimbleberry (both nutrient dense for humans and good for pollinators) as well as Bull Thistle and Wooly Mullein (both invasive weeds) to surface.

How often in our lives of discipleship does the soil of our faith (the foundation of our spiritual growth) get disturbed by life circumstances causing both “beneficial plants” (new opportunities, relationships, jobs, etc.) and/or “invasive weeds” (illness, grief, death, loss, etc.) to spring up? 

When faced with this, how are we to respond?

We may be tempted to blame God or others, when unwelcome events invade our lives.  However, Job 5:6 reminds us: “Misery does not come from the earth, nor does trouble sprout from the ground.” (NRSVUE).  Job 5:8-9 gives us a course of action for times when desperate circumstances appear from out of nowhere: “If I were in your shoes, I’d go straight to God, I’d throw myself on the mercy of God.  After all, he’s famous for great and unexpected acts; there’s no end to his surprises.” (The Message).

In our “disturbed” moments, it is important for us to keep a wide perspective, to see both the good and the bad, and to patiently watch for the movement of the Holy Spirit and the “new growth” it will produce. 

Reflection Questions:

• What is “disturbing” your spiritual soil right now?
• Rather than judging the soil (or yourself) as good or bad, ask yourself (with compassion):  What has helped or hurt my spiritual growth this year?
• What are some ways you can be more intentional about tending to your spiritual soil (both now and in the weeks to come)?

Peace,

Karen Webster

HSHC co-founder and executive director

*Note: this article discusses the overall benefit of the no-till method for our country and the world within the context of Pennsylvania farming practices.