Root Rise Shine

Root Rise Shine Health and Life Coach
Let’s create and continue impactful habits so we can grow, flourish, and love the body we were blessed with!

05/27/2026

Thai Quinoa Meatballs - recipe from the Minimalist Baker’s Everyday Cooking book. She has lots of great recipes!

1 15-ounce can chickpeas
1/2 cup cooked quinoa (see note)
1/4 cup organic brown sugar (or substitute coconut sugar)
2 tablespoons salted peanut butter
2-3 tablespoons tamari or soy sauce (if gluten-free, use tamari)
1/4 cup finely chopped fresh cilantro
1/4 cup finely diced green onion
1 teaspoon chili garlic sauce
3/4-1 cup roasted salted peanuts
6-8 whole carrots
peanut sauce
fresh cilantro
lime juice
Directions

Preheat the oven to 350 degrees F (176 degrees C). Arrange the chickpeas on a foil- or parchment- lined rimmed baking sheet. Bake for 12-13 minutes to dehydrate, then set aside. Keep the oven at 350 degrees F (176 degrees C).
Add the baked chickpeas to the bowl of a food processor or blender. Mix/pulse on low to pulverize. Alternatively, mash with a fork.
Add the chickpea mixture and remaining ingredients to a medium bowl. Stir/mix to combine. Taste and adjust the seasonings as needed. Add more crushed peanuts if too wet (bread crumbs work well here, too). I found 1 cup to be the perfect amount. This will depend on how wet your quinoa and peanut butter are.
Scoop out amounts of dough slightly larger than 1 tablespoon. Gently roll into balls. Roll in additional crushed peanuts to coat.
Spray the foil-lined baking sheet used earlier with nonstick spray. Add the meatballs. Bake for 15 minutes, then gently turn/flip to ensure even cooking. Bake for another 10-15 minutes, or to desired doneness. The longer the meatballs cook, the firmer they will get. Once they cool a little, they firm up even more.
While baking, prepare any additional serving items. To cook the carrots, bring a pot of water to a boil, add the ribboned carrots, and cook for 2-3 minutes or until just tender. Strain and set aside.
Serve the meatballs over carrot noodles with peanut sauce, chili garlic sauce, fresh cilantro, and lime juice.

05/25/2026

What’s your favorite way to prepare fresh green beans?
Better yet- what is the best kind to grow near you and why?

I’d love to can them! Low in calories, high in fiber… and a favorite side dish.

05/22/2026

First pause…. Breathe.

Ask yourself:
What’s one thing I can take from this?
How can this help me grow?
What opportunity might be hidden here?
How can I use this to propel forward?
What is this trying to teach me?

Look for what you can control- awareness, boundaries, resilience or a new skill. Notice where you still have a choice.

05/20/2026

To be fully transparent—I have not been strictly vegan for about a year now.

I started listening more closely to my body and realized I have sensitivities to some of the plant foods I was eating regularly. Most days I still eat Whole Foods plant-based, but not always—and that’s okay.

My body thrives on real, unprocessed foods and definitely lets me know when I stray from that. I still avoid dairy, but I’ve reintroduced a few clean animal products. It hasn’t been a perfect journey, and honestly, it was both mentally and physically challenging at first—especially because my vegan lifestyle started from a deep love for animals and for healing purposes when diagnosed with my 3rd autoimmune.

But here’s what I’ve learned: not everything works for everyone!

Some meats don’t agree with me—and I’m grateful my body tells me that clearly. The key is tuning in and honoring what your body needs.

Don’t just follow what everyone else is doing. Find what fuels YOU. 🤍

05/20/2026

Flexible bowl time!

💗Grab rice, quinoa, couscous or even just a bed of greens!

💗Add protein. What does YOUR body like? We are all different. Maybe it roams the earth or grows from the earth.

💗 Load up on veggies. I’m sure you have something in the pantry, freezer, fridge or counter.

💗 Fats like nuts, seeds, avocado or olive oil.

💗 Don’t forget flavor! What spices would go well with your choices? Maybe olive oil, vinegar and mustard? Soy sauce, garlic and honey? Salsa and lime?

05/15/2026

All 9 essential amino acids that your body needs are in tofu! These amino acids help muscle growth and repair, build strength, maintain muscle as well as age, and recovery after activity (like that nice heat building vinyasa class I just took).

Tofu is also heart healthy as it’s cholesterol free and lower in saturated fat.

Tofu also provides calcium, iron, magnesium and zinc!

🌱 To sum it up, tofu protein is a complete, heart healthy, nutrient rich protein source that helps build muscle, support overall health, and is a great meat alternative.

05/09/2026

What are your favorite sprouts?

I’d have to say that pea and corn are next on my list. I doubt anything will ever top sunflowers!! 🌻

05/06/2026

Sometimes experiments are a win! We didn’t have much left.
$20 meal easily fed 3 people! 🎉😎🌮

1 onion
“Rotel”
1/3 c quinoa
1/2 c water
Taco seasoning (maybe 1 Tbs)
SIMMER

Layer casserole dish with nachos (Siete is a great option)
Add quinoa mixture
Add 2 cans rinsed beans of choice
Lastly queso (we LOVE Credo that we get from Thrive)

Bake at 375 for 20 minutes.

Serve with more nachos, tomatoes, guacamole, olives, cilantro, etc.

05/01/2026

Staying hydrated is important because water helps

💧 regulate your body temperature
💧 keep your brain focused
💧 support physical performance
💧 digestion
💧 your body remove waste

💦 Even mild dehydration can cause fatigue, headaches, and low energy. Drinking enough water keeps everything running smoothly!

04/29/2026

Much suffering comes from being absorbed in rumination about the past or anxiety about the future. When attention is anchored in the present, the mind stops replaying what cannot be changed or rehearsing outcomes that may never occur.

This Is Yoga

04/28/2026

What do you enjoy in your pot pie? Broccoli is one of my favs!

My first pot pie followed . She has an endless amount of amazing recipes! Please note, I did not follow her recipe here, but I wanted to give you hers as a great tool! My pastry puff is not vegan.

Pie Crust
▢ 2 tablespoons olive oil
▢ 1 small onion, chopped
▢ 3 garlic cloves, minced
▢ 1/3 cup all purpose flour
▢ 2 cups vegetable broth
▢ 1 cup unsweetened almond milk
▢ 3 cups frozen mixed vegetables (carrots, corn, green beans, peas)
▢ 1 large russet potato, chopped into small chunks
▢ 8 ounces vegan “chicken” or baked tofu, cut into chunks, optional
▢ 1/2 teaspoon salt, or to taste
Instructions
Preheat the oven to 400 degrees F.
For the Pie Crust

Make a double recipe of Easy Vegan Pie Crust. Split the dough in half.
Transfer half the pie crust dough to a 9-inch pie pan. Push it evenly into the pan, trim off any excess, and place in the fridge to cool while you make the filling.
Wrap the other ball of pie crust dough in plastic wrap and chill in the fridge as well.
For the Filling

Heat the olive oil over medium-high heat in a large skillet. Add the onions and garlic and saute until onion is translucent, 1-2 minutes.
Whisk in the flour, vegetable broth and unsweetened almond milk. Then add the mixed vegetables, potato and vegan chicken or tofu, if using. Simmer for 5-10 minutes, until the sauce thickens.
The Rest

Pour the filling into the pie crust lined pan. Roll out the other pie crust on a lightly floured surface, and carefully cover the pie with it. Trim any overhang, and seal the edges with a fork or your fingers. Cut a few slits in the middle of the top crust.
Bake for 45 minutes, until the crust is golden brown. Cut, serve and enjoy!

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