Potato + Artichoke Frittata and summer guidance

It seems that time is getting away from me this summer. In the midst of this tough year, I’ve found I’ve needed more of a break from the virtual world these last few weeks. In the midst of doing some checking in with myself, I retook a character strengths test around the time of my last post in late June from the Via Institute on Character. Having last took the same test in early grad school, I found that most of my top character strengths are truly mine and have hardly changed, but having moved into my own nutrition clinical work, some of the strengths that were lower as a student have truly risen to the top. The results highlight how much we become what we practice. From that assessment, my top character strength is spirituality, as it has nearly always been. What the institute means by the Spirituality character strength is:

Having coherent beliefs about the higher purpose and meaning of the universe; knowing where one fits within the larger scheme; having beliefs about the meaning of life that shape conduct and provide comfort.

All of which has guided the majority of what I’ve written here this year and for the last several.

But the too-much-online-all-the-time and never-ending negative news cycle has gotten in the way of that a bit this spring and early summer. My internal guidance has gotten harder to hear and less obvious. On the daily, I have often felt torn between too many demands and not enough complete alone time. And so, in early July, I took a time out. I took a week off completely, from my public health job, from nutrition clients, from running, and from all technology. If I’m honest, what I hoped to gain from it was a flash-bang inspiration and guidance, if only for a moment, to make me feel better about all of this we’re living through.

But I didn’t get it.
It’s often said that God speaks in the whispers of the heart. That his guidance for us dwells in the silent spaces.

One of the things I’m coming to over the last few months is directly on this topic. When I work with individuals with nutrition, I provide guidance and of course my opinion, but I see each encounter with each client as a true collaboration; because as much as I have the professional training and knowledge of nutrition and its impact on physiology, we are each experts on our bodies, or should be. And I think each of us has the intuitive feels right for me knowledge about our bodies hidden underneath the clutter of all our everyday stimulation and egotistical desires.

This year, so many of us have been going through hard things, personally, professionally, with health, and more. It’s been my intention to start writing and sharing more here on the everyday aspects of that that are applicable. Frustratingly, that everyday application has only come easily when working individually with each person. Instead of resisting against this frustration, or forcing something that I’m finding difficult, the right answer for me today is to follow the strings and share here what comes with more ease. All that’s to say, I’m practicing having more grace with myself. And hope you can do the same with you.

And also,
If you are struggling with your relationship to your body this year, or finally beginning to address it, I hear you.
and If you are struggling with your digestion and/or are in the midst of a long frustrating battle with it, I hear you.
and If you are overwhelmed and/or losing hope with this pandemic and lack of true normal or return to it in the foreseeable future, I hear you.

Perhaps I’ll soon begin to provide more concrete words on those topics soon, like I have been meaning to. In the meantime, I’m leaning in to feeding myself and William wholesome meals lately, like this potato and artichoke frittata, and trying to keep the quiet spaces open to allow in the guidance I prefer.
Hope you are taking care.

Potato + Artichoke Frittata, serves ~3
I’ve never been much of a potato person, except the year-ish I lived in Ireland, but William insisted on growing potatoes this year. He chose a variety from Row 7, a seed company founded by chef Dan Barber, whose intent is to work with farmers who are developing vegetable varieties with flavor in mind, a notion that realistically is not done when it comes to developing commercial / commodity foods. It’s clear to me now that good potatoes make all the difference. If you can, I encourage you to buy locally from a farmer near you. I promise, they will taste infinitely better than anything in a standard supermarket.

300 gr. / 2-3 medium potatoes, unpeeled, medium-diced.
a dab of coconut oil or ghee, to cook
6 large eggs, whisked
a dash of black pepper and 1/4 tsp. salt
200 gr. / 1/2 a can of artichoke hearts, drained, rinsed, chopped
1 tsp. olive oil
1/4 tsp. turmeric
1/4 cup fresh basil, finely minced

  • Over medium-high heat, warm a little coconut oil or ghee in a medium-large heavy skillet that is oven-safe. Stir in the potatoes and sprinkle with a bit of salt. Cover and cook until they are tender, stirring occasionally, about 8-10 minutes.
  • Whisk the eggs along with the remaining salt and black pepper. Turn down to medium-low heat and pour the eggs into the skillet with the potatoes, along with the chopped artichokes.
  • Cook for a few minutes, until the eggs are just set and there isn’t a lot of liquid running around the pan on the top. To help with this, you can run a spatula underneath the sides of the frittata, and tilt the pan so the uncooked eggs run ot the underside.
  • Remove from the heat and place in the oven under the broiler for a couple minutes, until the top has puffed up and set. If your broiler has two settings, choose the low setting.
  • Remove from the broiler and let it sit for a minute or two. In the meantime whisk together the remaining olive oil and turmeric. Drizzle the turmeric mixture over the top, and sprinkle with fresh minced basil.
  • Serve warm or at room temperature with fresh greens or other meal accompaniments.


Are you in need of extra nutritional support?
If so, I invite you to reach out to me for more personalized support. Conditions I often work with include digestive health and food intolerances, meeting needs of endurance athletes, vegan/vegetarian diets, intuitive eating, and autoimmune disorders.

Gluten + Dairy-Free Chocolate Chunk Cookies

On days I’m a little overwhelmed or harboring heavy feelings at the state of events lately, I’ve pulled up a short video that harkens me right back to my 14 through 18-year old self. I can smell the straw and the hay, the musty dust in the barn air, the damp, oily, pungent scent of wool, and of lambing. The smell of iodine as we dipped new lamb’s navels. And this, one of the most soothing of sights. It’s slightly ironic that I had been thinking for a long while about sharing a non-dairy milk in this season. Since for adults, milk is not actually mandatory food. Yet most of us still drink milk or ‘mylk’, in whatever way. And it’s clear to me that my routine of watching the new lamb drinking one of its first meals, the soothing calm I feel when returned to old memories, is all about finding some comfort, and of the awe of watching new life, a whole new world unfolding.

For the last few weeks, I’ve been fairly quiet and unsure of my place in this current moment we’re in. I’ve experienced the range of emotions like a lot of people. I’ve been so close to just quietly closing my facebook account for sheer “can’t handle the vile and ignorance there,” but I’ve also understood – because I too was once extremely ignorant. And in some aspects, am only a little less so now. I’m still learning, along with most of us.

But I also have been sitting on several recipes and meals, several thoughts about our relationships to our bodies, and how we block out how we’re really doing in order to navigate our worlds. I’m not sure I have the bandwidth yet to to delve deep into those second topics, but we all need to eat, and in our own ways, find comfort amidst the sometimes dramatic shifts of the ever-changing seasons.

Today I’d thought to share my norm, a healthy seasonal recipe. But on this solstice weekend, what’s speaking to me more is that idea of comfort amidst change. So we have instead an updated recipe of the ultimate American comfort classic, Chocolate Chip Cookies. If you need a little treat, go ahead and make them, along with the non-dairy milk I last shared, and enjoy while watching the video linked above on repeat. The trio will be a comfortable hug to self. :)

Lastly before the recipe, a couple lines from a blessing I’ll share more about in coming days or weeks. Whether you choose to make cookies or not, I encourage you to meditate on the meaning of these words to you as you make a meal or treat in the kitchen, or during your next workout, next yoga session, or time in silence contemplating the solstice:

May your body be blessed.
May you realize that your body is a faithful and beautiful friend of your soul.


From A Blessing for the Senses by John O’Donohue in his Anam Ċara

Chocolate Chunk Cookies (gluten + dairy-free), makes about 24
2 cups /240 grams gf all-purpose flour
1/2 cup / 50 grams oatmeal, finely ground into a course flour or 1/2 cup oat flour, gluten-free if necessary
1/4 cup sugar / 50 grams
1/2 tsp. salt
1 tsp. baking powder
1/2 cup /100 grams coconut oil
1 egg or flax egg
1/2 cup / 120 ml brown rice syrup
1 1/2 tsp. vanilla extract
1 Tbs. water
A dark chocolate bar, cut into 1/2 cup of rough chunks, or 1/2 cup of dark chocolate chips

  • Preheat oven to 375 degrees F. If using flax instead of an egg, mix 1 Tablespoon ground flax seed with 3 Tablespoons warm water and stir together to form a little slurry.
  • Mix the dry ingredients in a large bowl and set aside.  In a medium bowl, whisk together the oil, egg or flax mixture, brown rice syrup, vanilla and water.
  • Stir into the dry ingredients, and mix in chocolate chunks.
  • Cover and chill the batter for about an hour or overnight.
  • Divide into cookies on a baking pan and bake each batch for about 10 minutes.

Answers to the Big Questions and a Hearty Runner’s Brunch Hash

Lately, I’ve returned to reading two books. First the Purgatorio, the second in Dante’s Divine Comedy. My former English professor and deacon at my church in Corvallis has been leading a weekly class lately guiding us through the Purgatorio and the timing feels just about right since the class began the Wednesday of Holy Week and is leading us through this continued period of staying at home and distancing. Purgatory—the place between two more known-of places—seems the perfect description for where we all are now.

If there’s anything I can pick up from Dante’s 14th century poem, it’s that it gets easier as we keep going.

The other book I’ve begun again is Sajah Popham’s Evolutionary Herbalism: Science, Spirituality, and Medicine from the Heart of Nature—a reading I encourage everyone, yes everyone to read. For it guides you back to a perspective I think we all had as children and lost along the way.

I’ve been considering a lot these last few weeks. About this space, this encouraging journal and recipe guide of sorts, my role as a nutritionist and in the community, health and true wellness, and of course, nature.

On that note, I wrote in two questions for a couple of favorite podcasts a few months ago and surprising to me, both questions were answered by the respective individuals this past week. Unsurprisingly –if you know me—my questions were on the topics of sustainability and having a lower ‘footprint’ as a company, and on navigating faith and spirituality amongst busy seasons and family traditions that don’t partake in that faith. I know. I know. I like to ask the tough questions.

So why am I bringing all that up here? This past week my big questions semi-paralleled with those of Brett Farrell, the founder of Territory Run Co., for which I am a content ambassador and contribute seasonal articles. Brett spoke about his own big questions, the clothing industry’s own climate footprint, challenges with community, and more. Check out those here and here. As well as recent contributions on the Territory Run Journal – there are several excellent and thoughtful articles there lately.

What I was really reminded of however, was that in a conversation with Brett about a year ago, I spoke about the draw of trail running, the joy and peace and healing it has brought me personally, and about getting to the know the medicine around me—literally coming to know the plants I spend time with on the trails. Though I’ve only written or spoken about it in pieces, I came to an interest in herbs and herbalism like a lot of individuals. I was really sick, in a way that modern medicine wasn’t going to cure or even temporarily fix. And after a while of taking various herbs and formulas which my doctor gave me, and around the same period spending more of my running hours in the forest, the plants reached out to me and pulled me in, sometimes sharing themselves in profound ways –like being pulled to a stop suddenly alongside a trail, staring captivatedly at one, and (internally) asking, who are you? Crazily enough at times, I’d find I had my answer when the plant’s name simply came to the edge of my tongue, when if you’d asked on any other day, I wouldn’t have known it.  In fact, it happened again today.

And then Brett asked me another ‘big question’ about what it is I really want people to know in regards to nutrition and health. My answer is one I still will give and one I’ll likely give for the rest of time. What I really want you to know about nutrition and health is that if you get quiet enough – go deep enough into the forest’s eternal wisdom, and your own—you’ll find you already have the answers to the questions you seek.

To explain this more since the concept can be a little esoteric, I’ll refer to a couple lines from Sajah’s first two chapters:
To begin gathering natura sophia (the intelligence of nature), we must learn to see beyond the limitations our modern world has placed upon our perception and see the living intelligence of the Earth. And this can only be done through gnosis cardiaca—the knowledge of the heart.

and

To truly enter the kingdom of nature we must suspend our rational thought, let go of our knowledge of botany and chemistry, even dispense with our systems of herbalism—for any potential interference of the mind will get in the way of our capacities to directly perceive the intelligence within the plants. To move beyond herbal knowledge and into herbal wisdom, we must tread the pathway down the mind into the inner temple located just inside our chest.

Bringing this back down to earth even a little more, the answers to these big questions don’t come easily, they don’t necessarily just appear when we ask them or when we want them to. There can be many layers to the answers of how to be a better patron of the planet, or how to balance a spiritual life in faith with the goings on of the ‘real world,’ or how to heal – truly heal the body and mind.

Over time, I’m beginning to realize my role here is to educate about true wellness, about true healing, to be more of the guide—the Virgil and/or the Beatrice (though I claim no Godlike abilities)—and no longer the lost and hurting Dante who I was for a long time. To provide encouraging words yes, and recipes to nourish the body yes, and with those working with me clinically, proven scientific strategies to heal root cause imbalances yes. But it’s also to remind you, to remind us, that we also have the answers. That we’re not victims.

In every relationship whether it’s with me your nutritionist, your coach, your chiropractor or PT, your family and friends, your life partner, or with the plants in your window box, yard, locally farmed vegetable box, or forest, there’s an opportunity for a two-way conversation, a partnership to come to the answers that are already within you waiting to be revealed.

Maybe that’s the point of this slow down period we’ve been given, for I know it’s not for many millions to suffer. Maybe it’s the time to return to our childlike ways, picking the dandelions and blowing our wishes into the big questions, letting the answers present themselves in their own time and way.

Now for this hearty brunch hash.

You’ll need a hearty, though not heavy, meal to refuel the system after your time in the forest– or wherever you go to dwell in your own big questions and their answers. I’ve shared the recipe over on the Run Journal at Territory Run Co. Get the full article and recipe here.