Marian Buck Murray

EFT and IFS for Sensitive, Creative People. Empower yourself self-compassion and deep understanding.

Blueberry Bliss

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Blueberry Bliss
Summer comfort food.  So quick, so easy. 
Hits the spot & oh so nourishing.

Ingredients:

1/2 cup (or more) plain yogurt

1 handful fresh organic blueberries

1 tablespoon chia seed

Drizzle of maple syrup

Combine ingredients. Let sit for a few minutes to allow chia seeds to soften and swell.  Enjoy!

Be Well!

Marian

Click here for 10 Easy Ways to Create Comfort. 

Easy Asian Style Cabbage

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Savoy cabbage

Cabbage is sooo good for us!  It’s detoxifying, helps treat ulcers, eases constipation, reduces inflammation,  improves digestion,  and purifies the blood.   Plus — it’s inexpensive, and delicious!  Here’s one  of my favorite recipes.  

1 small cabbage, savoy, napa, or green
1 tablespoon light sesame oil or olive oil
Salt and pepper
Splash of dark toasted sesame oil
1-2 tablespoons Brown rice or apple cider vinegar

  1. Cut cabbage into quarters. Use a sharp knife to shred.
  2. Heat oil in large skillet. Add cabbage.
  3. Saute until wilted, adding salt and pepper mid way.
  4. Season with toasted sesame oil and vinegar.

ENJOY! 

Cabbage is the ultimate food for spring cleansing.  Contact me to schedule a Spring Cleanse Diet session.

Be Healthy and Well,

Marian

Creamy Vegan Shiitake Mushroom Sauce

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Creamy Vegan Shiitake Mushroom Sauce

This is delicious and easy to make.  Perfect over rice or buckwheat soba noodles. 

Ingredients
1-2 tablespoons olive oil or coconut oil
2 medium onions, saute sliced
1 12 ounce package cremini mushrooms, sliced
1-2 handfuls fresh shiitake mushrooms, thinly sliced
1-2 cloves  garlic, minced
Juice from 1 tablespoon grated ginger
1 tablespoon soy sauce
2 cups vegetable stock
2 tablespoons kudzu powder or corn starch, dissolved in ¼ cup water

  1. Heat oil in large skillet.  Add onions and saute for 5 or more minutes, until translucent.
  2. Add mushrooms, saute for another 5 minutes, until mushrooms are soft.
  3. Add garlic, ginger juice, soy sauce, and vegetable stock.  Simmer for 5-10 minutes.
  4. Stir in dissolved kudzu or corn starch powder.  Simmer 5 more minutes, until thickened

Enjoy!

Marian

 

 

Curried Chickpea and Pumpkin Stew

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curried chickpea and pumpkin stew

Quick & Sumptuous on a cold winter’s night.

Serves 4-6

2 tablespoons olive oil or coconut oil
2 small-medium onions, diced
4-5 cloves garlic, minced
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon cinnamon
1 can pumpkin or sweet potato
1 14-ounce can diced tomatoes
3 cups cooked chickpeas, or 2 cans
1-2 cups stock or water
1-2 teaspoons sea salt

  1. Heat oil in a large skillet or heavy bottomed pot over medium heat.
  2. Add onions and sauté for about 5 minutes, or until tender.
  3. Add garlic and spices, sauté 1 minute more.
  4. Add pumpkin and tomatoes.  Cover and simmer over medium-low heat, about 15 minutes.
  5. Add chickpeas, stock or water and salt.  Stir to combine ingredients.  Simmer for 5-10 more minutes.
  6. Serve with brown rice or quinoa.

ENJOY!

Marian

Ginger, Cinnamon & Star Anise Tea

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Ginger and Cinnamon

This simple tea tastes and smells delicious!  It’s my go-to when the house starts feeling chilly.  The spices in this tea stimulate circulation, aid digestion, and can help soothe a cough or cold.  Perfect for the coming season!

 Ingredients

2-3 cinnamon sticks
4-5 pieces star anise
2 inches gingerroot, peeled and thinly sliced
4 cups water
Honey or Maple Syrup to taste

  1. Combine ingredients in large pot.  Bring to boil
  2. Simmer for 20-30 minutes, adding water as necessary.
  3. Strain into another pan or teapot.
  4. Serve hot, sweetening with a little honey or maple syrup.

What’s your favorite warm-up drink?

Marian